Mental illness is the most common cause of lost work and
debilitates thousands of Canadians. Yet,
it continues to be a problem not openly discussed. So, what do you really know about your mental
health and the things that can affect it?
Recent studies suggest that eating fast food regularly can increase your
chances of developing depression and that stress may be genetic. Find out more about these and other
surprising ways our mental health can be affected in this article from Best
Health Magazine. See how your diet and
lifestyle choices may be affecting your mood.
Best Health-- 6 Things You May Not Know About Mental Health
April 30, 2013
.jpg)
April 29, 2013
Will You Choose Wood or Water?
Often people talk about “fighting fires” in trying to
manage the day to day events of life. If
this is your life most of the time, how stressful! But, as with all situations, we have a
choice.
In a fire, do we want to be Wood or Water? Wood, of course, will burn and burn
quickly. Do we want to grow this fire by
providing it with the fuel it needs to be bigger and stronger? Or, do we want to be water? Water that can reduce the effects of the fire
and bring this under control? The
ultimate choice is ours.
If we are wood we react, blame, accuse, yell, and jump to
conclusions. If we are water we seek to
understand, ask questions, and remain calm.
It is not always easy to make a choice, especially when a situation is
fraught with urgency and we have other people adding to the fire by being wood
themselves. Perhaps the simple solution
is to quickly ask the question: is my
reaction here helping or hindering? Do I
understand? I have been guilty of
sending emails, or making phone calls that were accusing in nature, to only
realize I don’t have the entire story.
Whoops, my bad and I have learned my lesson. Seek to understand so you can later be
understood. I think someone famous said
that.
Daily Dose of Inspiration
“ The smallest act of kindness is
worth more than the grandest intention.”
Oscar Wilde
April 26, 2013
Weekly Mind Bender
A man stands on one side of a river, his dog on the other. The man calls
his dog, who immediately crosses the river without getting wet and without
using a bridge or a boat. How did the dog do it?
Daily Dose of Inspiration
"
Twenty years from now you will be more disappointed by the things you didn't do
than by the ones you did. So throw off the bowlines, sail away from the safe
harbor, catch the trade winds in your sails. Explore. Dream. Discover. "
Mark Twain
April 25, 2013
Socializing can help you live longer
“Social contact is a fundamental aspect of human existence.” In this article, published by Health
Magazine, the scientific connection between loneliness and social isolation and
poor health are explained.
Daily Dose of Inspiration
Spencer West is truly remarkable! Spencer lost his legs at the age of five and has become an inspiration to the world. Last year, he and two friends climbed Mount Kilamanjaro raising over $500 000 for water initiatives in third world countries. This year, Spencer and friends are planning a 300 km walk from Edmonton to Calgary in "We Walk for Water" where they plan to raise funds for those in Africa who walk miles everyday to reach clean water. For more information check out http://www.freethechildren.com/2013/04/why-im-walking/
April 24, 2013
Weight Management and Disability – You can’t eat what you don’t buy…
I find that while many of my clients initially lose weight
following trauma (hospital food diet); eventually the net impact of a
disability is often weight gain. This is
often the result of many factors – most interacting to make the solution
difficult to isolate. Medication
side-effects, altered routines, reactive eating, friends and family that
provide unhealthy sympathy foods, increased use of fast food because preparing
meals is difficult, inactivity, depression, and even hormonal and physiological
changes to the body as a result of the trauma.
But we do know that 70% of weight management is diet and
assuming this is true, then the solution to weight management should be simple
– you can’t eat it if you don’t buy it. Purchasing unhealthy food is the first step
to a weight problem. And weight problems
in disabled people are exponential.
Everything becomes harder – transfers, walking, completion of daily tasks,
care giving, and many pieces of equipment have weight limits that when exceeded
result in equipment failure.
What is even more problematic is the role of the care giver
in the maintenance of weight in the person they are caring for. When people cannot shop for food and cannot
cook, then helping them to maintain weight becomes the job of the caregiver. Just buy and prepare healthy foods – perhaps
food prescribed by a nutritionist or dietician.
However, often caregivers rely on the disabled person to dictate the
food choices but if people are emotionally eating, or eating out of boredom,
then the caregiver cannot always rely on the individual to make the best
decisions. Often raising awareness about
healthy eating starts with asking people to track what and when they are eating
and drinking. Then, problems can be
identified and a list of doable solutions can be developed.
In one instance, in helping a client with weight loss as a
functional goal, we discovered through tracking that she was barely eating
breakfast and lunch but was consuming all of her calories from 5-10pm. We made the goal that, over time, she would consume
breakfast, lunch, two snacks and dinner, and would stop eating after 7pm. Within a few short months she lost 30 pounds
and this greatly improved her mobility and tolerances for activity. Another client discovered through tracking
that he was consuming far too many large bottles of pop a day. By changing his large bottle to a smaller
one, and eventually to only one pop per day and the rest water, he was able to
drop 20 pounds. In both cases, the problems,
solutions, and commitment to change were made by my clients (with my guidance
and support), making the results far more meaningful and lasting. Further, the client was shown a framework for
how to check and modify eating habits should they deteriorate again in the
future.
Daily Dose of Inspiration
"How you gonna love, how you gonna feel?
How you gonna live your life like the dream you have is real?
If you lost your way, I will keep you safe
We'll open up all your world inside so you come alive tonight. I will keep you safe"
Westlife
How you gonna live your life like the dream you have is real?
If you lost your way, I will keep you safe
We'll open up all your world inside so you come alive tonight. I will keep you safe"
Westlife
Find on iTunes
"Safe" by Westlife
"Safe" by Westlife
April 23, 2013
The Air We Breathe
Did you realize indoor and outdoor air pollution now causes more deaths worldwide than AIDS and Malaria? Check out this article from treehugger.com on the severity of air pollution. Ensuring the air is clean is becoming increasingly important for the health of the Earth and yourself. How can you prevent further air pollution?
Here are some easy ways:
Here are some easy ways:
- car pool or take public transit
- buy local products
- don't idle your vehicle
- plant, plant, plant: trees and plants, both indoor and outdoor, can help remove the harmful toxins from the air we breathe
April 22, 2013
This Earth Day Help the Earth and Yourself
There is a direct connection between the health of our planet and our own personal health. Many changes that benefit the earth, also benefit you and your pocket book. Today is Earth Day and to celebrate here are some easy
tips to "GO GREEN":
Lights Out -- Be sure to turn out lights when you are not in the room. Rely on natural light during the day. The use of lamps instead of overhead lighting can also reduce energy consumption.
Power Off-- Have you ever heard about "phantom power?" The electronics you have plugged in, such as your television, phone chargers, and appliances, utilize energy even when off. Unplug devices and appliances while not in use to reduce this "phantom" energy consumption.
Full Loads-- When washing laundry or dishes, in most cases the same amount of power is used if the load is small or large. Ensure you are running a full load to maximize the energy efficiency.
Wash Smarter-- When doing laundry ensure you use cold water and hang to dry whenever possible.
Green your Commute-- Help to reduce air pollution by carpooling, taking public transportation, or walk or bike when possible. Or, if permitted, see if you can work from home.
Buy Local-- Support the local economy while reducing pollution caused by large factory production and transport.
Say Goodbye to Harmful Chemicals -- A simple mix of vinegar and water can clean almost anything! Try using 50/50 mix to reduce the chemicals you release into the air and water supply.
Lights Out -- Be sure to turn out lights when you are not in the room. Rely on natural light during the day. The use of lamps instead of overhead lighting can also reduce energy consumption.
Power Off-- Have you ever heard about "phantom power?" The electronics you have plugged in, such as your television, phone chargers, and appliances, utilize energy even when off. Unplug devices and appliances while not in use to reduce this "phantom" energy consumption.
Full Loads-- When washing laundry or dishes, in most cases the same amount of power is used if the load is small or large. Ensure you are running a full load to maximize the energy efficiency.
Wash Smarter-- When doing laundry ensure you use cold water and hang to dry whenever possible.
Green your Commute-- Help to reduce air pollution by carpooling, taking public transportation, or walk or bike when possible. Or, if permitted, see if you can work from home.
Buy Local-- Support the local economy while reducing pollution caused by large factory production and transport.
Say Goodbye to Harmful Chemicals -- A simple mix of vinegar and water can clean almost anything! Try using 50/50 mix to reduce the chemicals you release into the air and water supply.
Meatless Mondays-- Try going meatless at least once a week. The production of meat is one of the top emitters of greenhouse gasses. You'll notice a benefit for your health, the health of the earth and your bottom (and bottom line)!
Plant Something... Anything-- By planting trees, flowers, plants or vegetables inside or out, you can help to purify the air you breathe.
BYOB... bag that is-- Ensure you always have a reusable shopping bag in your car or purse so you are always prepared. Reducing unnecessary plastic waste can go a long way to greening the earth!
Why Buy Bottles When you Have a Tap-- Consider filling a reusable water bottle to save money and garbage.
April 19, 2013
Weekly Mind Bender
Try reading the paragraph below...
Were you able to read it? Isn't the human brain amazing!
Daily Dose of Inspiration
"There is no experience better for the heart than reaching down and lifting people up."
John Andrew Holmer
April 18, 2013
Spring Cleaning and Your Weight Loss Goals
Spring has arrived!
Are you feeling the itch to clean and refresh your home? Are you also frantically starting to diet and
exercise to be ready for summer? Did you know that cleaning burns calories? By
simply rearranging your closets you can burn up to 85 calories—not to mention
the calories burned by mopping, vacuuming, and just spending a few hours on
your feet moving about the house. Check
out this article featured in the Huffington Post to find out other ways to burn
calories while cleaning.
The Huffington Post: Spring Cleaning: How Many Calories Do You Burn Doing Chores?
The Huffington Post: Spring Cleaning: How Many Calories Do You Burn Doing Chores?
Daily Dose of Inspiration
Jessica Cox's favourite words of wisdom are "never let your fears get in the way of your opportunities." As a person born with no arms Jessica has learned to live a normal life via adaptation. Jessica has recently become the first woman without arms to become a licensed pilot, and her many remarkable accomplishments are an inspiration to all.
April 17, 2013
The Rehabilitation of Organization
Previously I outlined the importance of organization in
helping people with limited energy reserves to make sure their energy is spent
on enjoyable or purposeful tasks and is not wasted looking for things that
should be easy to find.
Helping clients to become more organized can take many
forms, depending on the client, the nature of their problems, and how they
previously organized their stuff and their time. What I tend to witness is the time lost and
sheer frustration that clients experience looking for cell phones, wallets and
keys. Often, cell phones become used as
a “second brain” assisting people to maintain a schedule and make appointments
(calendar), remember things (task lists), have access to support systems
(contacts, calls, text, email), and negotiate their environment (maps and
GPS). If this gadget is so important, it
is even more important that people know where it is. Having a catch tray by the front door, in
their room, or a standard docking station can be helpful. Wallets and keys should also be left in a
consistent location. I am sure we can
all relate to that feeling of looking for our keys in their usual spot to find
they are missing. But if you lack the
ability to efficiently look for these, or the energy, it could completely
derail your plans. After the day to day
items have a place, then as a therapist we can work with our clients to
simplify other spaces that are barriers to function. Perhaps the kitchen has become too cluttered
to allow for efficient meal preparation, or the bills are piling up because
these become forgotten in a stack of papers.
In the world of insurance I find that clients become overwhelmed by the
paperwork and this results in them missing appointments, not responding to time
sensitive material, or failing to submit for expense reimbursement. Slowly, over time and with suggestions and
tools (filing cabinets, labels, folders) clients will be able to more
efficiently spend their units of energy on things that are more important, or
more fun.
Daily Dose of Inspiration
"I've looked at life from both sides now
From up and down, and still somehow
It's life's illusions I recall
I really don't know life at all."
From up and down, and still somehow
It's life's illusions I recall
I really don't know life at all."
Joni Mitchell "Both Sides Now"
"Both Sides Now" by Joni Mitchell
April 16, 2013
The Health Benefits of Green Tea
Did you know that by drinking green tea you can actually
reduce the risk of stroke? A new study
from Japan has shown that people who drink green tea regularly have
approximately 20-30% less risk of having a stroke. Check out this article from WebMD with
details on how green tea, a “super food” can improve your health.
Coffee and Green Tea May Help Lower Stroke Risk
Coffee and Green Tea May Help Lower Stroke Risk
April 15, 2013
You Can’t Afford to be Disorganized
We all have different levels of energy, tolerance and
mental attention. If suffering from
chronic pain, brain injury, or another chronic condition, chances are the DD
battery that you used to have has been replaced with some AAA’s. This means that daily activities will take
more time, more energy, and you will need to recharge sooner. So, considering this, do you really want to
spend your valuable energy looking for stuff?
Consider that you have 10 units of energy when you wake
in the morning. Every activity you have
on your “to do” list takes one unit.
Going for a walk, preparing supper, managing the laundry, responding to
emails, attending an appointment, completing personal care, and having coffee
with a friend all drain your battery.
Some of these activities are necessary, some can be put off, and others
are enjoyable. So what if you spend one
unit of energy looking for your phone, that bill that needs to be paid, your
agenda, or those new runners you bought yesterday? What activity will come off your list when
you have spent your energy to find something that with some organization would
have taken you no time at all? Maybe you
will call your friend to cancel, or order supper in again. Maybe the laundry will wait to tomorrow, or
those emails will just keep accumulating. But this is unnecessary because you
had the energy, it just became misdirected.
Often the focus of occupational therapy becomes helping
people to organize their activities, their stuff or their time. Schedules and consistency are keys to helping
people to understand the size of their battery and the amount of units each
activity takes. This can be difficult
when working with clients who did not need to be organized before an injury or
illness, but the necessity of this following cannot be ignored. Even
small steps to help people to be more organized can have a huge impact.
Daily Dose of Inspiration
"In matters of style, swim with the current; in matters of
principle, stand like a rock."
Thomas Jefferson
Thomas Jefferson
April 12, 2013
Weekly Mind Bender
On Fridays challenge your
brain with a "weekly mind
bender." Brain training is an important part of your overall health and the “use it or lose it” principle applies. You need
to ensure as you age that you are
keeping your mind stimulated and active. One way to achieve this is
through completing riddles, puzzles,
word games and mind benders. So give these a try and stay
sharp!
What makes this number unique — 8,549,176,320?
Check out the "weekly mind bender" solutions page for the answer.
Daily Dose of Inspiration
"Behold the turtle. He makes progress only when he sticks his neck
out."
James B. Conant
James B. Conant
April 11, 2013
Forgiveness
Forgiveness is vital to mental health. Perhaps you remember what it feels like to
forgive and to be forgiven. The result
is often a reduction in worry, anger, stress, anxiety and upset. Check out this article from Real Simple
Magazine on the scientific importance of forgiveness. The article also shares some amazing stories
of those who have been able to let go.
"Bury
the hatchet. Let bygones be bygones. Kiss and make up. We have so many ways of
describing forgiveness—but so few strategies for actually achieving it. The key
to letting go for good is understanding the psychology and the science behind
your feelings. The grudge stops here."
by Kim Tingley for Real Simple Magazine.
How to Forgive and Forget-- Real Simple Magazine
Daily Dose of Inspiration
Nick Vujicic is a remarkable human being. Born without any limbs he has faced emotional and physical challenges his entire life and has learned to accept these challenges and live life to the fullest. Through his non-profit organization, Life Without Limbs, Nick delivers motivational speeches across the globe. Nick is truly an inspiration.
April 10, 2013
The Five Whys as a Practical Tool for Problem Solving
Being fully aware of a situation requires reflection and
inquiry. Yet, often what we see and feel
on the surface is not necessarily what is truly going on. Think of those times where you have become
upset at your spouse, child, or parent to later realize that what you thought
were upset about was really grounded in something else. I know personally, I use long walks with my
dog and music to try and understand any sources of discontent. I find my walks enlightening and always try
to ensure that I don’t speak too soon about a problem until I have taken that
time to reflect.
At a recent seminar, we discussed the value of using the
Five Whys to develop awareness. This
technique is grounded in the manufacturing industry to find the root cause of a
problem. For example, a conversation
might go something like this:
|
|
Question
|
Answer
|
|
1
|
Why did a screw get missed on that tire?
|
That was missed by John.
|
|
2
|
Why did John miss that?
|
The line is moving too fast and he is missing every 15th
tire.
|
|
3
|
Why is the line moving too fast?
|
We have deadlines that we are not sure we will make.
|
|
4
|
Why can’t we meet the deadlines?
|
We have three staff off right now.
|
|
5
|
Why are they off?
|
They are injured and have not been replaced.
|
By the fifth why, the relationship between the current
problem and the root problem is determined.
Now, consider the use of that in daily life. Why am I angry? Because the kitchen is a mess. Why is the kitchen a mess? Because the kids ate and didn’t clean up. Why didn’t they clean up? Because they were going to be late for
practice. Why were they going to be late
for practice? Because they forgot about
the practice. Why? Because it was not written on the
calendar. So, we can get angry at our
kids for not cleaning the kitchen, or realize the root cause was our fault when
we failed to use the strategy (the calendar) that helps them to manage their
time.
Try using the Five Whys in practice when trying to solve a
problem. See if that helps you to truly
succeed in understanding situations, getting to the root cause, and being able
to make change to prevent the problem from reoccurring.
Daily Dose of Inspiration
There is nothing like a good song to boost your mood. The Wednesday Daily Dose of Inspiration will feature inspirational song lyrics. I hope the powerful words shared each week will help impact the way you feel.
"Maybe I will never be
All the things that I'd like to be,
Now is not the time to cry
Now's the time to find out why..."
Oasis-- Live Forever
Find on iTunesAll the things that I'd like to be,
Now is not the time to cry
Now's the time to find out why..."
Oasis-- Live Forever
April 9, 2013
What's Your Real Age?
Can you really consider your age to be just a number when that number is a prime determinant in many things such as laws, insurance rates, and even access to treatment in a health care system? Yet, there is a difference between how old you are and how old you feel. So, beyond your birthday, check out this fantastic "real age" quiz that takes into consideration your actual age, current health, family medical history and lifestyle factors to tell you how many years younger or older you actually are based on your answers. It also gives you custom tips to reduce your real age and feel your best.
April 8, 2013
Know Thyself – The Importance of Self-Awareness
At a recent seminar on self-awareness we spoke about the
importance of “knowing thyself” and the fact that is much easier to see the
faults of others. We discussed the cycle
of self-awareness as follows:
1.
Become aware – be open to feedback.
2.
Reflect on the feedback provided. If you can’t see it, you can’t change it.
3.
Understand your feelings about the
feedback. Use the Five Whys to reflect.
4.
Allow yourself the freedom to change.
5.
Master your mind. Use mindfulness to accept yourself, to learn
and to grow.
Consider that enlightenment is a journey and that the
outcome of our lives will be based on the choices we make. The focus should always be on control of
self, and not the control of others.
This is especially difficult with parenting when we often mistake
control for caring and by doing things for our children to ensure they are
successful can hinder their own development when they will learn significantly
more from trying on their own (even if they fail).
Consider that it is easier to deflect and avoid, but it is
harder to be vulnerable. However,
vulnerability, and being exposed from a “heart space” is where growth can
happen. In fact, it is believed that by only
by exposing our own vulnerability can meaningful conversations and
relationships happen.
Daily Dose of Inspiration
"What lies before us and what lies behind us are tiny compared to what lies within us."
Emerson
Subscribe to:
Posts (Atom)