Nicole Chevrier Archives - Mental Health Commission of Canada

Plain language: it’s not just for kids anymore

Alex Barankevych — Thu, 23 Nov 2023 17:35:01 +0000

By Nicole Chevrier

This resource was published in 2023. The data may be out of date.

Estimated reading time: 4 minutes

An accessible and inclusive workplace contributes to good mental health at work. Using plain language in your communications is a good place to start.

The sheer volume of information confronting us each day is astounding. We are awash in emails, documents, and messages. We parse through our inboxes and look for the telltale signs of timewasters so we can prioritize what we will actually read.

If you start your day with dozens of new emails, what are the chances you will find every message relevant? If you choose to open a message, will you read it all the way through? If you are tired or in a hurry, will you understand what the author is trying to convey?

One thing is certain: if that message is not clear, concise, and easy to understand, it is going to sit at the bottom of the heap or get deleted.

All the more reason to use plain language. Plain language increases the likelihood that your message gets across accurately and enables the reader to understand as quickly, easily, and completely as possible.

Plain language myths

Adopting plain language in the workplace is sometimes perceived as overly complicated or not really necessary. Let’s look at two common myths about plain language:

Myth: Plain language takes too long and costs too much.
Fact: Plain language saves time and money. When people understand what they read, they need fewer clarifications and make fewer mistakes.

Myth: Plain language isn’t necessary for people who read well.
Fact: Plain language helps everyone understand what they read. People with good literacy skills skip over information or just won’t read a document that is too complex, wordy, or technical.

Remove barriers

Writing plainly starts with removing barriers. People may have language challenges, trouble with reading or seeing, or differences in perceiving or processing information. Reading difficulties can affect many people, not just those with a cognitive disability. Up to 10 percent of people have difficulty reading. Apart from language barriers, readers may not be familiar with your topic.

Communicating clearly in some work environments can be crucial when it comes to health and safety. In some work environments, there is little time for reading a long document. Unclear messaging and confusing directives can be a serious hazard.

How to use plain language

Determine your audience and what action they need to take. What does the reader need to understand?
Choose words that the audience is likely to know
Design and structure the document according to the audience’s needs
Use short and clear sentences and paragraphs
Keep the tone positive and conversational
Organize and present material clearly and logically
Include only details that make the information easier to understand
Use the active voice
When the audience and purpose have been determined, form an outline. Use the inverted triangle writing method. Present the most vital information first. Be concise. Describe only one concept at a time.
Organize information into steps or lists
To help explain more complex ideas and concepts, consider using examples or simple scenarios. Explain what the reader should do in that situation.
Eliminate or minimize acronyms and jargon, which can create barriers and exclude people

Need an example?

Plain language signage at a train platform:

“Wait behind the yellow line.”

This plain sentence includes the line’s colour so travellers know where to stand and wait.

Compare this with wordy signage with unnecessary details:

“Wait behind the yellow line until the train arrives and then walk into the train in an orderly fashion to avoid injury.”

Even though these details are true, they don’t add any critical information to the sentence.

Example provided by Grammarly

The benefits of plain language become obvious when we see that plain language improves communication and facilitates access for everyone. Access to the information, the content, and the message. Adopting plain language is a big step toward creating accessible workplaces. Accessibility is about creating communities and workplaces that allow everyone to participate fully without barriers. And that’s good for everyone.

Author: Nicole Chevrier

An avid writer and photographer. A first-time author, she recently published her first children’s book to help children who are experiencing bullying. When she isn’t at her desk, Nicole loves to spend her time doing yoga and meditation, ballroom dancing, hiking, and celebrating nature with photography. She is a collector of sunset moments.

The post Plain language: it’s not just for kids anymore appeared first on Mental Health Commission of Canada.

How to protect your mental health at work

Ian Peralta — Thu, 26 Oct 2023 18:38:38 +0000

By Nicole Chevrier

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How do I tell my work I need time off for mental health?
How do you tell your boss you’re struggling mentally?
Can you call in sick because of mental health?

Would you feel comfortable answering these questions?

Work is such a big part of our lives. And stress is a part of life. But when workplace stress reaches beyond normal levels and becomes unhealthy, we need to do something about it. Actually, rather than just reacting to the crisis du jour, we need to think about actively protecting our mental health at work every day before crises develop.

Did you know:

70% of employees are concerned about workplace stress and psychological safety at work
Only 23% of workers in Canada would feel comfortable talking to their employer about a psychological health issue

I remember when, many years ago, I was in a work situation where almost everything was stacked against me: a crushing workload, an unsupportive boss, a competitive and toxic environment, and almost impossible chances of delivering on the objectives. At the time, the answer seemed to work harder and log more hours to perform in the role successfully. Big mistake. I was focused on achieving success. I couldn’t see that how I chose to deal with the situation would lead me into serious difficulties.

One burnout later, I have learned that as noble as it is to work hard, sometimes you need to make changes or cut your losses and leave. At the time, it would never have occurred to me to talk about workplace stress with my boss. This is quite common. People hesitate to admit that there is an issue for all sorts of reasons, often because we don’t want to be deemed unfit for the job. The power of stigma can keep people stuck.

People will often ignore the psychological discomfort they’re in, believing that things will improve if they push on. And if there isn’t a corporate culture that supports managing and acknowledging mental health issues, workers are less likely to seek appropriate help when they need it.

Let’s talk about the work environment for a moment. Are you facing any of these challenges?

Recurring struggle to maintain a work-life balance
Heavy workload
Abrasive relationship with manager
Discrimination and inequality
Low degree of control over work
Job insecurity

Signs of workplace stress

Physical

Headaches
Muscle tension
Rapid heart rate
Digestion problems
Restless sleep

Psychological

Difficulty concentrating
Low productivity
Irritability
Forgetfulness
Mood swings

Is it stress or burnout?

Burnout can develop when you get into a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Burnout at work can cause you to feel emotionally drained and have difficulty functioning in your job as well as in your personal life.

Signs of burnout

Physical

Major fatigue
Sleep disruption
Loss of appetite
Backaches or headaches

Psychological

Major decline in motivation and productivity
Increase in errors
Feelings of helplessness and/or hopelessness
Self-doubt

Prioritizing mental health for workers and employers

Workers deserve safe and healthy working environments. Creating those environments starts with the employer, who has an essential role to play in supporting employees with awareness and information about mental health, as well as fostering an environment that encourages open dialogue. This means creating a culture where mental health is valued, and workers feel safe in seeking help. Promoting awareness can help create an accessible and positive workplace and improve staff retention, work performance and productivity.

What workers can do to protect their mental health

Inform yourself and learn new skills with mental health training
Recognize the signs and symptoms of overwhelming stress
Step away from stress and take a mental health day
Address stress with meditation, mindfulness, or yoga
Nourish yourself – balanced nutrition can be a mood booster
Take a walk – set aside time to get outside. Even 15 minutes can help
Get enough sleep – lack of sleep can have a big impact on productivity at work and on your physical health
Relationships – build positive relationships with your colleagues and your supervisor. Healthy relationships will facilitate communication and understanding
Take action on work performance concerns – request a meeting with your manager if you aren’t getting enough feedback or if you’re only hearing negative feedback
Seek professional help for stress-related symptoms like high blood pressure, migraines, or insomnia

What employers can do to support a mentally healthy workplace

Protecting and promoting mental health at work is about strengthening capacities to recognize and act on mental health conditions at work, especially for people responsible for the supervision of others.

To protect mental health, the WHO recommends:

Manager training for mental health, which helps managers recognize and respond to emotional distress; builds interpersonal skills like open communication and active listening; and fosters a better understanding of how job stressors affect mental health and can be managed.
Training for workers in mental health literacy and awareness to improve knowledge of mental health and reduce stigma against mental health conditions at work.
Interventions for individuals to build skills to manage stress and reduce mental health symptoms.

What mental health at work looks like

Employee satisfaction
High levels of engagement and collaboration
Productivity
Trust
Agility
Resiliency
Higher staff retention rates

Remember, while it may seem like creating a mentally healthy workplace is lots of work, the efforts and investments made by both workers and employers have been shown to be well worth it. Mental health at work is good for business.

Slow down and boost your mental health

Ian Peralta — Mon, 21 Aug 2023 04:00:25 +0000

By Nicole Chevrier

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Do you feel like you always have to be doing something? Do you find it difficult to let go of your to-do list and just relax?

I needed to go through burnout to learn that there are drawbacks to being a ‘high achiever.’ The pursuit of excellence comes at a cost. Relentless busyness is not good for us.

Doing, doing, done

Do you ever notice the pressure to ‘be your best self,’ whether in your job or as part of your persona on social media? If you are reading this, I am guessing that you are pretty much tied to your phone and your media feeds. The irony is that we often turn to our devices to relax, but this actually speeds us up and can make us feel even more frazzled.

Constantly checking off the items on your to-do list may lead you to feel like you’re accomplishing things and being productive, but it can spiral into an unbalanced and unhealthy way of living. And if the point is to ‘live your best life,’ it can actually be counterproductive.

“The high value put upon every minute of time, the idea of hurry-hurry as the most important objective of living, is unquestionably the most dangerous enemy of joy. My advice to the person suffering from lack of time and from apathy is this: Seek out each day as many as possible of the small joys.”
Hermann Hesse

Higher, stronger, faster

Do more. Be more. Get more. The pressure to perform can impact your mental health. I wrote about this in a previous post. The problem with the achiever mindset (achievement more than anything else), which is reinforced by the cult of busyness, is the mistaken belief that by focusing on the external markers of success, we will lead a good life. It’s a false promise that the sacrifices we make now will pay off with happiness in the future. So, we deprioritize what brings us spontaneous joy, and important relationships, with the assumption that we can enjoy those things after we achieve our goals.

“Our enjoyment of life is taken from us by the not-enoughness at the hollow heart of consumerism.”
Wendell Berry

The difference between productive and busy

Productivity is different from busyness. And being busier does not mean we are more productive.

Actually, when you are at your busiest, that’s when you need to slow down. Slowing down and taking breaks lets your brain rest, resulting in better focus, efficiency and results.

Productivity has more to do with having time to do the things that matter. When things are in balance, we can handle our day-to-day commitments, and we feel like we have the time to rest, be present, and enjoy life.

Get unstuck

How do you slow down and get off the hamster wheel? How do you become more present, creative, and connected to those around you?

Happiness shouldn’t be put off until the weekend. You can feel it right now, at this moment. Focus on the moment and find ways to appreciate where you are right now.

Try these tips for slowing down

Set up some reminders for yourself to slow down– post-it notes, reminders on your phone, or whatever works for you
Try spending some time doing nothing, or as little as possible
Decrease your screentime
Go outside, or try forest bathing
Try meditation or mindfulness
Do more physical activity, preferably in nature
Journaling
Stop waiting for everything to be perfect

To recap, here’s why we need to slow down:

The way we live now, there is a lot of pressure to be busy, to multitask, and to be as productive as possible
When we multitask, our minds are racing, reducing our effectiveness
Slowing down can help us become more present, joyful, and connected to those around us

Author: Nicole Chevrier

The post Slow down and boost your mental health appeared first on Mental Health Commission of Canada.

How to be an ally to people living with disability

Alex Barankevych — Thu, 20 Jul 2023 13:38:41 +0000

By Nicole Chevrier

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This resource was published in 2023. The data may be out of date.

Estimated reading time: 4 minutes

July is disability pride month.

This means a great deal to me because, for the first time in my life, I am disabled. I developed a debilitating and chronic post-viral condition after contracting COVID-19. My life has changed dramatically and has become, well, unrecognizable to me. I used to hike, walk, and dance. Go out and meet friends. Travel. Now I use a walker. I have a disabled parking sticker. I struggle to do a lot of things that I used to do.

And I am not the only one.

In Canada, 1 in 5 people have at least 1 disability.

That’s 6.2 million people.

In fact, you probably know someone who is living with a disability or chronic illness.

Did you know:

Persons with disabilities had an average annual income of about $11,000 less (in 2019) than persons without disabilities.
Persons with disabilities have higher costs that limit their ability to save for the future.
Working-age persons with disabilities are twice as likely as their peers without disabilities to be in poverty.
59% of persons with disabilities are employed compared to 80% of persons without disabilities.
50% of persons with disabilities reported experiencing barriers that limit their ability to move around public buildings and spaces.

See more data from Stats Can

Disability is a tricky word. According to the dictionary, disability is:

lack of adequate power, strength, or physical or mental ability; incapacity.
a physical or mental handicap, especially one that hinders or prevents a person from performing tasks of daily living, carrying out work or household responsibilities, or engaging in leisure and social activities.
anything that disables or puts one at a disadvantage.

To me, all these definitions signify less than or a deficiency, weakness, and incapacity. These definitions are not helpful and are not altogether accurate. They tell only part of the story. And they tell it from an ableist perspective.

What is ableism?

“Ableism is the discrimination of and social prejudice against people with disabilities based on the belief that typical abilities are superior. At its heart, ableism is rooted in the assumption that disabled people require ‘fixing’ and defines people by their disability.”

Discrimination, exclusion, and ableism add up to many challenges and barriers for people living with a disability, contributing to:

negative perceptions about what a person with a disability is able to do
buildings, workplaces, and work tools that are not accessible
systemic barriers like rules and practices that exclude and discriminate

Living with a disabling chronic illness

“Why are you fine one day and not another, they ask. I am, in fact, not fine one day. One day my symptoms are manageable, and I am functional, and on other days, they are not, and I am not.”

“On days when I have not slept well, doing simple tasks (getting up, showering, eating) takes up all my energy. I do the best I can and simply do fewer things when my energy is low. On good days, I have enough energy to do one or two tasks. For example, if I am to prepare a meal, that is the only thing I will do that day because, by the end, I’m exhausted. Simple things like phone conversations sap my energy.”

“I’ve lost friends because they didn’t understand that I have limited energy, and so I would have to cancel plans. I don’t look sick, so it’s hard for people to understand. On the other hand, I am now more careful about who is in my friend group. The people who are in my circle of friends are understanding even though many don’t experience chronic pain.”

“Although chronic pain is part of my living experience, it does not define my life. Pain, whether physical or emotional, is a real issue that needs to be acknowledged. The fact that pain is invisible does not make it any less real for those who experience it. Compassion and a willingness to listen and learn from people living with pain will go a long way.”

“Things people say to me:

You don’t look sick
Everybody gets tired
You should get out more
You’re just depressed
You need a more positive attitude

Unfortunately, I’ve experienced this denial of my experience quite often.”

What you can do

Whether you live with a disability or not, everyone has a responsibility to promote equity, diversity, and inclusivity of all people.

It starts with some basic principles:

Accessibility and living barrier-free is a human right.
Everyone should have an opportunity to participate and contribute.

If you agree with these principles, there are things you can do. You have taken the first step of becoming an ally simply by paying attention. If you would like to take the next step:

Learn about the lived experience of people living with disability.
Familiarize yourself with the issues.
Raise awareness of accessibility by talking about it.
Stand up for the principles of equity, inclusion, and social justice.

Resources

Council of Canadians with Disabilities

Canadian Human Rights Commission

Canadian Centre for Diversity and Inclusion

Author: Nicole Chevrier

The post How to be an ally to people living with disability appeared first on Mental Health Commission of Canada.

We are not the villains in the movies

Ian Peralta — Thu, 06 Jul 2023 20:04:00 +0000

By Nicole Chevrier

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A friend of mine is struggling with her mental health. Something happened recently that sent her life into a tailspin, and she is having trouble coping. She can’t stop crying and is barely eating and sleeping. She has lived with depression for a long time, and it’s been manageable, but now she is at an all-time low. I’m worried about her. I’ve been talking to her about it, and I suggested she get some help from a therapist, but she isn’t ready. “I’ll just find a way to get through it on my own,” she says. Sound familiar?

I know firsthand that it can be tough to recognize when you need help. Years ago, when I was going through a major life crisis, it took me too long to ask for help. Later, I could see that I should have reached out to someone sooner. Why is it so hard to ask for help with our mental health? Would it surprise you to know that 60% of people with a mental health problem don’t seek help?

The power of stigma

That’s the power of stigma. I was worried about what people would think. The shame of admitting to myself that I was having a problem was so paralyzing that it kept me from getting help. I became filled with self-doubt. I started to lose trust in myself. Was I going to become one of ‘those people’? My imagination went wild with images of dismal institutions with bars on the windows and shock therapy.

The world influences our beliefs

Where did I get these ideas? We can call it cultural conditioning. We have been influenced to think of mental illness as frightening and debilitating and to see people who are dealing with mental health problems as unstable, violent, or dangerous. The media plays a big part in perpetuating the harmful stereotypes of mental illness. Mass media, television, and film have been shaping our ideas for a long time about what mental health and mental illness look like. The villains in the movies are so often characterizations of a person with a mental health condition. There are countless depictions of people with a diagnosis of schizophrenia portrayed as violent, unstable, and dangerous. These are not accurate or fair representations.

Just as media needs to be viewed with a critical eye, we should check our own assumptions about mental health and mental illness. We can inform ourselves about the facts, and we can learn how to be better allies to others.

5 Ways you can help

Everyone has a role to play in creating an inclusive community. Here are 5 ways you can help:

Get the facts. Educate yourself about mental illness and share with family, friends, work colleagues, and classmates.
Get to know people with personal experiences of mental illness so you learn to see them for the person they are rather than their illness.
Be aware of your attitudes and behaviour. Choose your words carefully. Avoid stigmatizing people by seeing the person first and not labelling them by their mental illness.
Challenge myths and stereotypes. You can help challenge stigma by speaking up when you hear people around you make negative or wrong comments about mental illness.
Treat everyone with dignity and respect. Offer support and encouragement.

Where to find help

All those years ago, I wish help had been easier to find. Things have changed! If you or someone you care about might need some support, there are many options now. Here are some suggestions:

Wellness Together Canada (2020-2024)

To connect with a mental health professional one-on-one:

call 1-888-668-6810 or text WELLNESS to 686868 for youth
call 1-866-585-0445 or text WELLNESS to 741741 for adults

Kids Help Phone

Call 1-800-668-6868 (toll-free) or text CONNECT to 686868. Available 24 hours a day, 7 days a week to Canadians aged 5 to 29 who want confidential and anonymous care from trained responders.

Visit the Kids Help Phone website for online chat support or to access online resources for children and youth.

Mental Health Services across Canada

Find a Canadian Mental Health Association in your area

Hope for Wellness Help Line: 1-855-242-3310

Offers immediate mental health counselling and crisis intervention to all Indigenous peoples across Canada. Phone and chat counselling is available in English, French, Cree, Ojibway and Inuktitut.

Author: Nicole Chevrier

The post We are not the villains in the movies appeared first on Mental Health Commission of Canada.

Home Alone

Brett Stoner — Mon, 12 Jun 2023 20:55:07 +0000

By Nicole Chevrier

Aging without support is becoming more prevalent for older people in Canada. How can we stem the tide? A look at inclusive aging during Loneliness Awareness Week

“Why was it, she wondered, so difficult to believe that the old had been young, with the strength and the animal beauty of youth, had loved, been loved, laughed and had been full of youth’s unmeditated optimism?” — PD James —

This past winter, my neighbours found one of our older residents wandering around downstairs in the laundry room hallway of our apartment building. She appeared to be lost and confused.

We ended up calling an ambulance once it became clear that she was unwell. She had been living across from me, but I never really knew her. That day, after a brief phone assessment, the dispatcher told us it would be a four-hour wait. Since there wasn’t any food in her fridge, some of us brought snacks and made her a few cups of tea while waiting for the ambulance at her kitchen table. After learning she was 91 and living alone, we asked her about people we might call. But it took a few hours of chatting before she told us that she had no children or siblings. The one exception was a nephew who lived hundreds of kilometers away, who was surprised when we called him, saying they had not spoken in years.

The events that January day were a turning point for her, and for me. She hasn’t been back since being taken to the hospital. I don’t know what ended up happening, and I will never find out because I am not part of her family. Still, later that evening I couldn’t help wondering whether this was what the future might look like for me.

Aging and loss
Aging can bring an accumulation of losses: loved ones, social networks, physical well-being, financial security, purpose, a sense of being part of the wider world, and even a sense of personal identity. These are the kinds of significant losses that “deeply challenge people’s sense of connection to the world around them,” according to Dr. Sam Carr, principal investigator for The Loneliness Project — which qualitatively explored older people’s experiences of loneliness in depth. Many of them spoke to the researchers about how aging presents unique challenges related to loneliness and isolation. The research — now published in Ageing and Society — generated over 130 hours of conversations. One participant’s experience with losing a spouse shows the extent these losses often have: “When he was gone, I didn’t know where I fitted anymore. I didn’t know who I was anymore because I wasn’t [upset]. You just existed. Went shopping, when you needed food. I didn’t want to see people. I didn’t go anywhere.”

In an interview study of older persons’ loss of meaningful connection, researchers at Malmö University in Sweden concluded that profound loneliness in later life can be understood as if the individual “is in a process of letting go of life.” Such an experience also “involves the body, in that the older person is increasingly limited in his/her physical abilities. The older person’s long-term relationships are gradually lost, and finally the process entails the older person’s increasingly withdrawing into him- or herself and turning off the outside world.”

Getting older without kin
In Canada, aging without support is also on the rise. Sometimes called “solo agers,” an increasing number of older adults are kinless, meaning they are without a spouse or living children (or the children live far away). Others who may not be technically kinless may still be isolated. Even though most of them want to age in place, kinlessness can lead older people into long-term care. As a country that already has one of the highest kinless rates in the world, how will Canada support and care for the increasing number of people in this group?

In the U.K., the issue is connected to a larger theme: loneliness as a growing health threat. In 2018, Prime Minister Theresa May called it “one of the greatest public health challenges of our time” when she established “the world’s first ministerial lead” to tackle loneliness. Japan’s Prime Minister Yoshihide Suga followed suit in early 2021, adding a new minister of loneliness to his cabinet. Its initial appointee, Tetsushi Sakamoto, was tasked with preventing and reducing widespread loneliness, social isolation, and the increased suicide rates accelerated by COVID-19 restrictions.

Such measures are grounded in evidence about the health and mental health risks of loneliness. Research has consistently shown that low social support or increased social isolation is one of the major risk factors for depression at all ages,” according to Dr. Keith Dobson, a professor of clinical psychology at the University of Calgary. The U.S. National Institute on Aging ties loneliness and isolation with “poor aging outcomes,” including higher rates of mortality, depression and cognitive decline.

Loneliness in significant numbers also comes with an economic impact. In the U.S., a decades-long increase in loneliness has reached the point where “more than two out of three working adults consider themselves lonely” — something that costs employers about $154 billion each year due to related health problems, productivity losses, and staff turnover. In England, 45 per cent of adults experience some degree of loneliness, which, according to a 2017 New Economics Foundation report, costs U.K. employers £2.5 billion (C$4.2 billion) each year. The data paints a dire picture, especially when you consider that much of it stems from pre-pandemic research.

It’s not the same for everyone
As we might expect, the effects of loneliness and isolation don’t impact everyone equally. Charitable organizations that support older persons witness first-hand how some people bear the brunt of overlapping life challenges. According to Gregor Sneddon, executive director of Ottawa-based HelpAge Canada, we know that “as people age and experience physical and cognitive impairments, their exposure to the world shrinks, as does their exposure to other people and they ‘bear the fruit of isolation.’ Add in a global pandemic that locks people in their homes, takes away their means of participating in the community and belonging, and disconnects them from family and friends, and the result is critical health effects.” But it is definitely “worse for those with little money. . . . Those who don’t have options are the most susceptible to loneliness, which we know, can be fatal.”

Does Canada need a minister of loneliness?
CARP interim chief policy officer Bill VanGorder understands that “loneliness and isolation doesn’t only affect people who may be considered a senior.” But he’s all for having a minister of loneliness in Canada “if that’s what it takes to address the impact of isolation and loneliness on Canadians. A minister would make sure that programs are in place to ease these issues, other parts of the government would be accountable to them, and maybe, finally, we could change the way we care for older Canadians.” In societies like ours that favour independence and individualism, we tend to let people sort out and manage their own challenges. But if you are unwell, isolated, and lacking support, that’s much harder to do.

The U.K. government is taking an integrated approach to this issue, recognizing that more needs to be done and everyone must play a role. Building an effective network of connection and supports requires government involvement as well as that of friends, family, employers, voluntary and community sectors, local authorities, and public health bodies. But that’s just the start. Its loneliness strategy is guided by a framework to improve and connect social services, reimagine community spaces, transportation, housing, and technology, holistic health approaches, and public health campaigns to raise awareness and reduce stigma around loneliness. One example is the government’s 2019 Let’s Talk Loneliness campaign, which challenges this stigma by emphasizing the importance of talking about it.

The program even uses social prescribing, where community connectors, health and well-being advisers, and community navigators support non-clinical needs (including those of people who feel lonely) by connecting people to community groups and services for practical and emotional support.

While the success of the U.K.’s integrated approach is still to be evaluated, regardless of future results, its common-sense principles seem more robust than the current fragmented and disconnected supports available in Canada. While some resources and programs exist, they can be difficult to find, especially if someone is isolated and has no internet access. And yet, the premise could not be simpler: communities benefit when we support the well-being of older people and their families. The same could be said for people who live with chronic illness or disability. A truly inclusive society benefits everyone.

What does the future of inclusive and healthy aging in our country look like? Is it a society that recognizes the value of older people, and the worth and dignity of all, putting aside ableism and prejudice? I hold out hope for a new vision of supportive and inclusive aging where we “create living environments in which these mechanisms of support are embedded and integrated into [our] communities.”

Resources for people in Canada:

Author: Nicole Chevrier is the marketing and communications manager with the Mental Health Commission of Canada. Mental health is one of her passions.

Nicole Chevrier

The post Home Alone appeared first on Mental Health Commission of Canada.

How to support a loved one with chronic illness

Alex Barankevych — Thu, 08 Jun 2023 15:33:09 +0000

By Nicole Chevrier

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Sarah is 32 years old and has two young children. She used to be a primary school teacher. Sarah loves kayaking, hiking, and running. She ran her first marathon two years after her first child was born. But she doesn’t do that anymore – not since she developed Long COVID, also known as Post-COVID condition, due to a COVID infection two years ago.

There are many things that Sarah doesn’t do anymore. She has stopped working, exercising, cooking, walking the dog, and driving. Sarah has to rely on her husband for everything. She is too ill to take care of or play with her children, and this makes her feel guilty. Most days, she has trouble getting out of bed or talking for too long. She is battling a laundry list of symptoms like dizziness, tachycardia, heart palpitations, headaches, and difficulty breathing. She spends most of her time lying down in a darkened room because too much light and noise makes her brain hurt. “I never knew it was possible to feel this sick,” she says.

Your life is cancelled until further notice

The experts call it functional impairment. People like Sarah would call it “your life as you know it is over.” You might find it surprising that a young, healthy person could be incapacitated by an illness like Long COVID. After all, a widespread misconception is that this illness only affects older people or those with underlying health conditions. Hundreds of thousands of cases are proving otherwise.

Sarah is now part of a growing group of people in Canada who are living with an invisible illness. You may not realize it, but you probably know at least one person who lives with some form of a chronic illness or disability. It’s understandable in a way – who wants to broadcast their health problems to the world? Many suffer in silence at home, invisible and ignored. But unlike some people who have well-documented, diagnosed conditions, people living with Long COVID are struggling to have their illness recognized, let alone treated. Many of them have faced gaslighting by medical professionals, who dismissed their experience, which led to long delays in diagnosis. A growing number of them are fighting to have their condition recognized by workplaces and insurance companies.

Many face a lack of understanding from family and friends. “You don’t look sick” is something they are getting used to hearing. Or people tell them, “I feel tired at the end of the day, too.” For Sarah, it’s a lot worse than feeling tired – more like being hit by a freight train – but it’s too exhausting to keep educating people about her condition. It’s disheartening to have to keep fighting to be seen, believed, and understood. Like many others living with chronic illness, Sarah ends up feeling like she has to stay silent to make people feel comfortable.

Don’t go to an empty well for water

The world is not kind to people with disabilities. In an ableist society like ours, a person’s worth is defined by their productivity and abilities. We worship youth, beauty, and health, and any talk of illness is uncomfortable, so it’s avoided. So many people are uncomfortable with grief and feel they don’t have the skills to cope. They feel anxious seeing someone in pain, and because they can’t fix it, they feel helpless and awkward. So, cracks appear in relationships, distancing creeps in, the phone stops ringing, and friends quietly withdraw without a word.

Caution – toxic positivity ahead

Despite good intentions, we often resort to toxic positivity. We tend to act as if only positive feelings are acceptable, so we tell people who are dealing with immense loss and grief to just be grateful they’re alive and to look on the bright side. Good vibes only! Just think positive, or don’t worry, be happy. People sometimes think that resilience means ignoring the bad things, but we shouldn’t be turning a blind eye to what people are going through. Sarah often feels that people want her to pretend to be okay instead of just being there with her, not to fix anything but to just acknowledge where she is.

Some people truly don’t have the capacity to be supportive. But some people can show up and walk beside those who are going through a crisis. We can acknowledge the emotional experiences of those we care about. It is one of the most helpful things we can do for others.

A few tips for providing positive support without being toxic:

Estimated reading time: 5 minutes

Be authentic in your interactions. Encourage others to express their feelings and thoughts and to seek help if they need it. Avoid telling them to “look on the bright side.”
Be accepting and non-judgmental of others’ feelings and experiences rather than minimizing or dismissing them. Avoid trying to fix or change their feelings. Listen to them and offer support and understanding.
Be aware of your emotional well-being and seek professional support if needed. Avoid pushing yourself or others to be positive and recognize that it’s acceptable to have negative emotions sometimes.

Knowing how to empathize with someone in tough times is one of our most important social skills. Honing your ability to connect with others authentically will not only benefit them, but it will make your relationships better.

Author: Nicole Chevrier

The post How to support a loved one with chronic illness appeared first on Mental Health Commission of Canada.

5 Tips for Starting a Conversation with Your Friend About Mental Health

Alex Barankevych — Thu, 25 May 2023 14:48:42 +0000

By Nicole Chevrier

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Estimated reading time: 5 minutes

It can be challenging to talk about mental health with friends and loved ones, as there is often a fear of being judged or misunderstood. In this post, I will share five tips for starting a conversation with your friend about their mental health.

Why it’s important to have conversations about mental health

Before we dive into the tips, let’s take a moment to discuss why it’s important to talk about mental health. Mental health issues are incredibly common, yet they are still heavily stigmatized in our society. Those who struggle with mental health often feel isolated and alone, which can aggravate their symptoms and lead to a worsening of their condition. By having open and honest conversations about mental health, we can help break down the stigma and create a more supportive and understanding environment. But the question is, how do you know when a friend is struggling with their mental health?

The signs that someone might be struggling with their mental health

Changes in behaviour

No longer participating in activities they once enjoyed
Isolating themselves from friends and family, and communicating less than normal
Change in appetite
Sleeping more and still feeling tired
Increased use of substances
Changes in care of personal appearance or living space
Being less productive at work or school
Posting worrying messages on social media

Changes in mood

Significant changes in mood, from very high to very low
Overreacting to situations
Sounding hopeless
Feeling anxious, or worrying more

Changes in what they say to you or others

“I hate myself.”
“I’m messing up everything in my life.”
“What’s the point?”

Common barriers to talking about mental health

There are many reasons why people might be hesitant to talk about mental health. Some common barriers include:

Stigma

As I mentioned earlier, mental health issues are still heavily stigmatized in our society. This can make it difficult for people to open up about their struggles, as they may fear being judged or misunderstood.

Lack of knowledge

Many people simply don’t know enough about mental health to feel comfortable discussing it. They may not know the right words to use or the best way to approach the topic.

Fear of making things worse

Some people may worry that bringing up mental health will only make things worse for their friend. They may feel like they don’t have the skills or knowledge to offer the right kind of support.

Now that we’ve talked about why it’s important to have conversations about mental health and some common barriers to doing so, let’s dive into some tips for starting the conversation.

1. Choose the right time and place

It’s important to choose a time and place where your friend feels comfortable and safe. You want to make sure they have your full attention and that there are no distractions that might make them feel uncomfortable or vulnerable. It’s also a good idea to choose a time when you both have plenty of time to talk, so you don’t feel rushed or interrupted.

2. Use open-ended questions

When you’re starting the conversation, it’s important to use open-ended questions that encourage your friend to share more about their experiences. For example, you might ask, “How have you been feeling lately?” or “Can you tell me more about what’s been going on for you?” This can help your friend feel like you’re genuinely interested in hearing about their experiences, rather than just trying to get them to open up.

3. Be non-judgmental

It’s important to approach the conversation with an open mind and a non-judgmental attitude. Your friend may be hesitant to share their experiences if they feel like they’ll be judged or criticized. Instead, try to listen actively and offer support without trying to “fix” their problems.

If you’ve struggled with mental health in the past, it can be helpful to share your own experiences with your friend. This can help them feel less alone and more understood. However, be careful not to make the conversation all about you – remember that the focus should be on your friend’s experiences and needs.

5. Offer ongoing support

After the conversation is over, it’s important to offer ongoing support to your friend. Let them know that you’re there for them and that you care about their well-being. Check in with them regularly and offer to help them find professional support if needed.

Starting the conversation is just the first step – it’s also important to know how to continue the conversation and offer ongoing support to your friend. Here are some tips:

Be patient

Remember that your friend may not be comfortable opening up right away. It’s important to be patient and give them space to share at their own pace.

Validate their experiences

It’s important to validate your friend’s experiences and let them know that their feelings are valid and important. This can help them feel more comfortable opening up in the future.

Help them find professional support

If your friend is struggling with mental health issues, it’s important to help them find professional support. This might mean helping them find a therapist or a support group, or even just encouraging them to talk to their doctor.

Talking about mental health can be difficult, but it’s crucial for both your own well-being and that of your loved ones. By following these five tips, you can start the conversation and offer ongoing support to your friend. Remember to approach the conversation with an open mind and a non-judgmental attitude, and to offer ongoing support even after the conversation is over. Together, we can break down the stigma surrounding mental health and create a more supportive and understanding environment for all.

Author: Nicole Chevrier

The post 5 Tips for Starting a Conversation with Your Friend About Mental Health appeared first on Mental Health Commission of Canada.

Take care of your mental health during summer break

Alex Barankevych — Thu, 18 May 2023 15:13:14 +0000

By Nicole Chevrier

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Estimated reading time: 2 minutes

Who doesn’t love summer? Longer sunny days, outdoor activities, cottaging and camping, sports, social events, and relaxing and enjoying life. And for students, no homework. What could be better?

Summer trouble

For some children and young people who live with mental health concerns, summertime can be challenging. The disruption in routine and a loss of structure can affect anyone. But young people who live with anxiety, depression, eating disorders, or other health concerns can be seriously affected. Changes in sleep and eating habits can have big impacts. Less structured days can lend themselves to spending too much time online and can aggravate an unhealthy attachment to social media.

Students may feel the loss of socializing with friends and peers during the summer break. Their health status might prevent them from participating in some social activities. Some may be hampered by finances, limiting their ability to participate in things that interest them. It’s not uncommon for young people to avoid some kinds of activities because of the discomfort they feel about their physical appearance. All of these challenging situations can lead to isolation, loneliness, and poor mental health.

Tips for summertime wellness

Simple but effective ideas to help anyone maintain their mental wellness during the summer:

Go outside and get plenty of fresh air
Adopt or keep up a schedule of regular exercise
Eat a nutritious diet and regulate your eating schedule
Get enough sleep
Stay in touch with friends
Keep up with medication as prescribed
Maintain therapy or counseling sessions
Limit the time spent on social media and screen time
Join a summer camp, volunteer, or get a job
Get involved with social activities on a regular basis, such as sports, cultural activities, or hobby clubs

Summertime can be one of the most relaxing and enjoyable times of the year. Embrace these healthy habits and let the sun shine in!

Author: Nicole Chevrier

The post Take care of your mental health during summer break appeared first on Mental Health Commission of Canada.

Brave New World

Brett Stoner — Tue, 31 Jan 2023 18:43:44 +0000

By Nicole Chevrier

Integrated service hubs are an innovative approach to transforming youth mental health care in Canada.

Jessica’s mental health struggles started when she was 15 and accelerated when she left home at 18 to attend university in another province. She had the scholarships, grades, extracurriculars, and volunteer hours to attend one of Canada’s most prestigious post-secondary institutions. But once her studies began, the psychological cracks from her early adolescence began to widen. Unfortunately, although she was brave enough to ask for help, the resources available at the time were not well developed.

“I was sent (once) to see the campus psychiatrist. I still remember the shame I felt just going into the mental health building. In those days, it wasn’t part of the physical health services with doctors and physiotherapists — it was a separate building altogether. Anyone that saw you go in there would know that you were ‘crazy,’” she said. “He recommended a course of antidepressants and talk therapy, but I thought I knew better. Besides, I couldn’t access these things without my parents’ insurance plan, and that was a fate worse than death. I couldn’t let them (or myself) down by showing that type of weakness.”

As hard as it is to hear Jessica’s story, it is regrettably all-too common. Seventy per cent of persons living with a mental illness begin showing symptoms before age 18, and it affects some 1.2 million of children and youth.

Help wanted
Despite a growing awareness of the importance of mental health, and an increasing demand for care, youth ages 15 to 24 are highly vulnerable. It is still difficult for young people to get help, especially those who are marginalized or living in rural and remote areas. The statistics are sobering:

Just 1 in 5 children in Canada receives appropriate mental health services.
39% of Ontario high-school students show a moderate-to-serious level of psychological distress (symptoms of anxiety and depression). A further 17% display a serious level of psychological distress.
About 28,000 children and youth in Ontario are on waiting lists for mental health treatment (as of January 2020). This number has more than doubled since 2017.
Average wait times in Ontario for children and youth: 67 days for counselling and therapy, 92 days for intensive treatment.
Access to services in Ontario differs based on geography: in some areas, children and youth can access services almost immediately; in others, it can take up to 2.5 years.
About 40% of parents say they wouldn’t tell anyone (including the family doctor) if their child was experiencing a mental health problem.

While affordability is a barrier to care for many people, other obstacles include not knowing where to go or how to access care. Stigma and negative perceptions about mental illness are also important factors, given that 60 per cent of those living with a mental health problem or illness won’t seek help for fear of being labelled.

The academic pressure cooker
It can be difficult at any age to recognize or accept that you might need help with your mental health. But for students it can bring unique and complex challenges. Transitioning to post-secondary studies coincides with other big life changes. It could be the first time they leave home and live as fully independent adults. On top of juggling relationships, finances, housekeeping, and staying healthy, students also need to manage their own learning.

They may also face a lot of pressure to perform, succeed, fit in, and compete for scholarships. Financial pressures. Family expectations. Academic pressures. It can all be overwhelming.

Such an intensification often brings mental health concerns to the surface — such as anxiety, depression, substance use, and eating disorders — and struggling with mental health makes things more difficult. It can affect your memory, concentration, energy levels, decision making, and motivation.

Yet, because students worry about what their professors or other students might think, many struggle in silence. Students often hesitate to admit they have test anxiety or need an accommodation based on the stigma associated with mental health problems. Studies in the U.S. show that just 20 to 40 per cent of students who experience a mental health problem seek treatment while enrolled in college.

For Jessica, when the stress and pressure of getting scholarships for graduate school brought on new difficulties that her medication could not control, she moved far away from family and friends to a place where she didn’t know anyone. “I didn’t know the system and was under immense pressure to perform, and that was when my mental health hit the breaking point,” she said.

Playing detective and jumping through hoops
The students who most need mental health care services are often the least likely to seek help and find it. For those who do get access, care usually comes with a limited number of hours, after which there’s no warm hand-off to services in the community. When Jessica sought help, she was offered a set number of appointments at the campus counselling centre. Only after several hospitalizations in the local psychiatric hospital did she receive regular mental health services. Jessica’s experience with seeking care in the community was like another ordeal.

“I had to travel all over the city to access services and had to tell my story repeatedly — recalling significant trauma, suffering, and abuse. Each time, I felt like I was experiencing it all over again. And with my muddled thoughts and poor memory, remembering what medications I was on, what changes were made to my dosages, what treatments I had tried — it was all just a blur. I carried around a binder to keep it straight. It was exhausting, and I felt that I simply couldn’t keep going on.”

As Jessica’s experience shows, while navigating the labyrinth of health services is challenging at the best of times, when you’re not feeling well, doing so can become overwhelming. If you’re also facing other challenges, like housing, income pressures, or discrimination, it may feel almost impossible to cope.

Integrated services: An innovative approach
Over many years, young people have been facing limited access, fragmented services, and ineffective mental health care. But thankfully things are shifting. An innovative approach called Integrated Youth Services (IYS) is transforming the way youth-focused services for mental health, substance use, primary health care, and social services are delivered. With IYS sites in most provinces and one territory, people between 12 and 25 can now get the help they need, when they need it, in one youth-friendly location.

How is IYS changing outcomes for young people in Canada? We asked Dr. Karen Tee, Associate Executive Director of Foundry, a provincial network of integrated youth health and social service centres in British Columbia. “We know a quarter of youth in Canada are affected by mental health and/or substance use concerns, and believe Canadian youth deserve easy access to community supports for these concerns,” said Tee. “IYS initiatives are transforming the health care system by designing services in collaboration with young people, families, caregivers, and service providers to ensure it meets the needs of young people. Through Integrated Youth Services currently being offered across Canada, we are seeing health and wellness outcomes improving for young people and families and caregivers. We’re reaching more youth and families and caregivers in their own communities and as a result, they have easier access to resources and supports designed specifically for them to address concerns in all aspects of their lives.”

What does the promise of integrated mental health care look like to people like Jessica?

“I think my story would have been significantly different — significantly improved — had there been IYS when I was younger. I would have had a single place to access mental and physical health care where stigma was reduced, where I wasn’t retraumatized in retelling my story, where I wouldn’t have to lug around a binder to access basic care. Young people need a team of people to relate to, not a network of clinics staffed by different clinicians each time you visit. Young people need a soft landing to independent health care because they are trying to figure out so many other things at that time in their lives. They aren’t just little adults. They are young people trying to navigate a million new, exciting, challenging things.”

Key findings about IYS

86% of youth would recommend youth hubs to other youth.
2 out of 3 parents of youth would recommend access hubs to them.
84% of youth said that a youth hub would be useful, especially their flexible hours, the ability to just walk in without an appointment, and having access to many different services in one location.
60% of youth could see themselves visiting a hub (75% among those with a diagnosed mental health issue).
In the past two years, 57% of young people experienced a mental health issue, but fewer than 1 in 3 sought help.
31% of youth said they had a diagnosed or undiagnosed mental health condition.
27% of youth who had a mental health problem in the last two years said they weren’t sure where to get help. 40% were too shy or embarrassed to talk about their problem (higher among ages 18-25).

These findings are based on unpublished data from an online survey conducted by Bell through a third-party panel provider (Schlesinger Group) with Canadians from March 22 to April 7, 2022, and was statistically weighted to represent the Canadian general population for region, gender and age.

Author: Nicole Chevrier is the marketing and communications manager with the Mental Health Commission of Canada. Mental health is one of her passions.

Photos: Young people gather at a Foundry centre in British Columbia. The model brings youth health supports and social services together in one spot.

The post Brave New World appeared first on Mental Health Commission of Canada.

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