Eat Healthy to Battle Depression

Nevermind that bikini season is right around the corner - if you suffer from depression, stress, anxiety, eating healthy takes on a whole new meaning than just bathing suits.

 

You've heard it all before, how eating healthy is the number one way to keep weight down, and energy up, but did you know that it also helps to improve symptoms of mental health disorders?

 

Remember the Canadian Food Guide you learned about in health class during your public school years?  A well-balanced diet of the four main food groups provides you with the proper energy, vitamins and minerals that your mind needs to be at its absolute best. 

 

Skipping meals is a big no-no, especially if you're on medication to help you.  Breakfast, lunch & dinner are an absolute must, as well as healthy snacks throughout your day.  Ever miss a meal and notice how crummy you feel a couple hours later?  Missing that chance to eat can cause mood swings, irratability, fatigue and restlessness.

 

We all love a treat once in awhile...but the junk food is something to limit if you're dealing with one or more disorders.  Having high refined sugars and fats can lead not only to a sluggish feeling, and again, mood swings, but also weight gain that could potentially affect your medication and dosage.

 

Go fish.  No but really, the Omega-3 fatty acids found in fish are one of the easiest foods to eat to stimulate our brain cells, and make them happy.  Our bodies cannot produce Omega-3, and so it must come from fish and other foods.  There is evidence stating that having 2-4 portions of fish a week can help improve symptoms of depression.

 

Above all, keep a healthy weight.  Not only can a healthy weight help you physically, but it can also boost your confidence in yourself.  Eat well, exercise (even a brisk walk for 30 minutes a day) and sleep 6-8 hours a night to keep a healthy weight.  Your body AND mind will thank you!

 

As we always mention at the end of our posts, we're always here for you.  Call us anytime of day or night to talk things through.  613-238-3311.

 

Be well.

 

 

 

 

 

The "Baby Blues"

It's the time of year, where babies are everywhere, and new parents are beaming as everyone coos over their beautiful bundle of joy. 

But, have you ever thought about why lies beneath that smile of a new mom? 

Postpartum Depression (aka: The Baby Blues) affects 80% of women, and not necessarily a "new" mom, as it can affect even the most experienced mom who has gone through other child births.

PPD is a temporary depression, for the majority of women.  With the change in hormones, and the emotions that come with having a baby, it is very easy for those Baby Blues to sweep in.  Throw in the lack of sleep and exhaustion and you have an interesting cocktail of depression, while you're enjoying your beautiful new baby.

On average, after a few weeks after child birth, PPD will start to fade, however there are cases that continue on longer, and a visit to the doctor's office may be required, to ask about the depression, as there many be an underlying problem that you haven't been aware of.  This lingering depression affect 10-16% of women, and should not be ignored.

What are the symptoms of Postpartum Depression?

- Sadness
- Tearfulness
- Trouble Sleeping
- Anxiety
- Feeling of Helplessness
- Mood Swings
- Suicide Ideations* (*extreme cases)

Do not feel ashamed if you are experiencing PPD, because you're not alone.  With many  "Mom & Baby" groups, you can find support through others who have gone through, or are going through the same feelings.  As always, we're always here to provide support and a listening ear, if you're suffering from these symptoms.  Whether you're up at 3am for a feeding, or the baby just won't go down at 11pm, or during a nap time at 1pm in the afternoon, we are always here.

613-238-3311.

Spring Cleaning Your Mental Health

Spring has sprung here in Ottawa, but you'd never be able to tell with all the snow we've gotten this week!

While the Spring represents a breath of fresh air, closet cleaning, opening windows, and planting gardens, it's an excellent time to think about "spring cleaning your mental health".

What are some ways that you can get started? 

Money

With it being tax season, it's a great way to look at your finances.  Are you in the place where you want to be financially, or does like cause you stress?  Sitting down to revisit, or come up with a budget is a great way to get started on your goal.  If this is a scary adventure for you, look at speaking to a Financial Advisor, or a trusted friend or relative to help you.  There is no harm in asking for help!

Work

The dreaded 9-5 job is a big stressor in many lives.  Or lack thereof even.  Spring is a great time to rework your resume if you're looking for a new job, or to re-energize yourself in your current work.  Are you happy, but a little bored at work?  Consider asking your boss if there is any new project you can dive into.  Are you between jobs, or simply out of work?  There are many career opportunities online, and headhunters will be able to target your strengths to help you find an amazing job.

Relationships

Are you feeling lost in your relationship?  Winter can play a factor in this, with being in hibernation and snowed in during the colder months.  As we start getting warmer outside, it's a great way to reconnect with the ones you love.  A walk, run, a new activity such as soccer or something fun could reignite a spark in your relationship.  If you're in a relationship that is physically, mentally or emotionally abusve, we are here for you, and there are many places that can help you.  For more resources, you can call us at 613-238-3311. 

Family

After being cooped up with hot chocolate, movies, and indoor activities during the winter months, your kids may be bouncing off the walls waiting for the warmer weather.  The City of Ottawa has excellent day & sleep away camps, outdoor activities that are light on the wallet, and more.  As a family, if a vacation is in dire need, now is a great time to sit down together, and decide where to go.  If you have a budget, give your kids options (one for each kid) and put them into a bucket, and pull one of those options out.  This way, it's a family choice, and everyone is happy in the end!  Have fun planning, and take lots of amazing pictures to remember your getaway.  If a "stay-cation" in the plans, there are so many fun things to do in our beautiful city!

Time for YOU

You're busy.  Whether it's work, family, friends....sometimes all you want to do is relax.  Remember that being too available sometimes can wreak havic on your body.  Make sure that you are taking care of yourself with proper vitamins (ask your doctor), getting regular check ups at your family doctor, exercising, eating well, and sleeping at least 6-8 hours a night.  You are just as important as everyone else, so make sure to treat yourself well!

As always, we are here for you, regardless of what you're going through.  Give us a call at 613-238-3311 to speak with one of our amazing volunteers, and we'll listen to everything you have to say.

Happy Springtime!

Summer Training Opportunity!

 

Check out this amazing opportunity to do a condensed version of our training

 (same hours, just done in 7 days!)

 

Apply to be a volunteer with the Distress Centre of Ottawa & Region today at

www.dcottawa.on.ca

 

A Chocolate Affair

Looking for information on our amazing fundraiser - "A Chocolate Affair" ?

Tickets on sale NOW by calling

Leslie at 613-238-1089 x 222

Guest Post - Laura

As we continue to post our own blog posts, we have been reaching out to those dealing with a mental health illness or disorder to talk about how they deal and cope.  Today's post comes from Laura, who has suffered from depression most of her adult life. 
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This month I moved.  I have two major deadlines at work.  By March 31 I will have travelled to New York, Vancouver, Montreal and Ottawa.  I have a workshop that I have to participate in and will be evaluated on and I’m nervous.  I’m the maid of honor in two weddings this summer and my duties for those wedding have ramped up.

Needless to say, I’m a little stressed.

As someone who has suffered from depression for most of my adult life, stress and I don’t always get a long.  There are some people that are incredibly productive and resilient during the most difficult times.  Their able to turn stress and anxiety over something into fuel and drive.  For me stress can upset all sorts of things and impact my sleep, my weight, and my general emotional well-being.  There was a time in my early twenties where any stressful situation paralyzed me.  It made navigating the ups and downs of life extremely difficult.

For people that suffer from a mental illness of any sort - scratch that - for ANYONE – learning how to deal with stress in a healthy way can be difficult.  I’m no expert, but in this post I’d like to share a few things with you that I have learned to be incredibly helpful in dealing with stressful times and have helped kept my physically and mentally well.

Reach Out

The first and most important lesson I have learned is that I need emotional support during times of stress.  When I have a lot going on in my life, I know that I have the tendency to feel the weight of it all emotionally.  I get teary, maybe I’m not sleeping as well and in order to build my resilience I need to have an outlet.  For me that outlet comes in the form of a professional with whom I speak twice a month.  Its important that I have someone that helps me to reflect on what’s going on for me and suggest helpful strategies to work through times of difficulty.  A really good friend, family member, coach or mentor can also be a good person to reach out to if speaking to a professional isn’t your thing.  Sharing our challenges can be a good outlet and can go far in helping us unload some of the emotional weight that stress can cause.

Eat well

Pass the peanut butter chocolate ice cream.  Seriously.  Give it to me. 

I have been known to eat my feeling in times of stress.  Anything delicious gives me temporary comfort.  Unfortunately it ultimately it makes me feel a whole lot worse. In order to get through times that are challenging mentally our body needs the proper fuel.  The best thing that you can do is to show yourself some love by taking time out to eat healthy and nutritious foods.  You’ll feel better, operate better and chances are you’ll sleep better if you’re filling your body with whole, nutritious foods instead of a pint of ice cream.

Exercise

When I’m busy with work or travelling I get tired.  Really tired.  As a result, exercise is usually the first thing that gets eliminated from the schedule – I make excuses because I think I just don’t have the energy.  I have learned again recently that this is probably the worst thing I can do.  During times of stress I need to carve out time to sweat.  It helps me shake my sillies out and re-focus.  It also helps me have more energy to keep on keeping on and to do the other things on this list - like making healthy meals and reaching out when I need to.  Endorphins are powerful things!

Theme Music

There are all sorts of studies that connect listening to upbeat or soothing music to improving one’s mood.  For me, a great song can help to distract me and ease tension and anxiety.  Over the past month I have made a conscious effort to turn music on when I’m at home or listen to my iPod more on the way to work to get the positive vibes flowing.  Right now I’m loving Lykke Li’s “I follow” – its upbeat and makes me feel like I can take on the world!

Sleep

I’m not a great sleeper on a good day – ask anyone that has ever shared a bed with me!  I toss, I turn, I sleep walk, I talk – it’s a full day’s work in one night.  So when times get tough my sleep really suffers.  I have found that the best thing I can do during times of stress or just to ensure my resilience is listening to my body and trying to get as much sleep as I can.  I’ve read that turning off electronics (phone, TV, computer) and being conscious of what you’re reading before bed (nothing too heavy) can also have a positive impact your ability to get to sleep and have a restful sleep so these are some strategies I use as well.  Everything seems easier when you are well rested.

This too shall pass

I try to remember when times are tough that this too shall pass and I will get through those things that are challenging for me.   We need to remember to be kind to ourselves and do those things that make us feel good when work or our personal lives seem crazy stressful.  So this month I plan to listen to upbeat music on repeat, get good sleep, eat well and not sacrifice exercise in favour of work.  Maybe doing some of these things will be helpful for you too?

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If you or someone you know, needs to talk, we're here 613-238-3311

 

 

Post Traumatic Stress Disorder (PTSD)

We often hear about Post Traumatic Stress Disorder associated with those in the military, coming back from a tour, and having to deal with what they've dealt with oversees, seeing what they have seen, but PTSD can affect anyone.

PTSD can develop in any one of any age, following a traumatic event that has threatened your safety, made you feel vulnerable, helpless and unable to surface.

PTSD can affect those who have personally experienced the tragedy, those who witness it, and those who pick up the pieces afterwards.  Doctors, emergency workers, police, firefighters, paramedics are at high risk for experiencing PTSD.  Family members, friends, co-workers of those who have gone through the actual trauma can experience PTSD as well. 

Anything can trigger PTSD symptoms: a sound, a smell, crowds, the touch of something or someone, a voice, a room, dreams, and a change in routine.  Sometimes symtoms come out in a few short hours or days after the event, however PTSD can sneak up weeks, months, and even years later.

Traumatic events, like mentioned above, is something that has threatened your safety.  Examples of this can be: natural disasters, transportation accidents, sudden death of someone, sexual abuse or rape, physical & sexual assult/abuse, childhood neglect, kidnapping, & war. 

PTSD is a very unique and personal disorder for those experiencing it.  However, there are three key symptoms that indicate PTSD in someone.  Re-experiencing the traumatic event, avoiding reminders of the trauma and increased anxiety and emotional feelings.

Those with PTSD can often experience "black outs" or "flashbacks" where they are back at the scene of the traumatic event, and either act out according to their current emotions, or revert back to how they were during that time.  These black outs can be potentially dangerous to the person in the moment and those around them.  It's important to seek help immediately if black outs are occurring. 

Treatment for PTSD can come in the form of therapy and medication, group therapy, and relaxation techniques.  Those dealing with symptoms should avoid drugs or alcohol, as it can act as more of a trigger than it does to "numb the pain".

Friends and family can provide love & support during this time, and encourage treatment.  Simply providing our phone number can be a step in the right direction for the affected person. 

PTSD is a serious condition, and should not be ignored.  If you or someone you know is dealing after a traumatic event or experience, please reach out.  Our phone number is 613-238-3311, and we're here 24 hours a day, 7 days a week to provide support.