Mental Wellness

Mental illnesses aren’t real illnesses.

FACT: The words we use to describe mental illnesses have changed greatly over time. What hasn’t changed is the fact that mental illnesses are not the regular ups and downs of life. Mental illnesses create distress, don’t go away on their own, and are real health problems with effective treatments. When someone breaks their arm, we wouldn’t expect them to just “get over it.” Nor would we blame them if they needed a cast, sling, or other help in their daily life while they recovered. Mental illnesses will never affect me. FACT: All of us will be affected by mental illnesses. Researchers estimate that as many as one in five Canadians will directly experience a mental illness at some point in their life. You may not experience a mental illness yourself, but it’s very likely that a family member, friend, or peer will experience challenges.

Mental illnesses are just an excuse for poor behaviour.

FACT: It’s true that some people who experience mental illnesses may act in ways that are unexpected or seem strange to others. We need to remember that the illness, not the person, is behind these behaviours. No one chooses to experience a mental illness. People who experience a change in their behaviour due to a mental illness may feel extremely embarrassed or ashamed around others. It’s also true that people with a history of a mental illness are like anyone else: they may make poor choices or do something unexpected for reasons unrelated to symptoms of their illness.

Bad parenting causes mental illnesses.

FACT: No one factor can cause mental illnesses. Mental illnesses are complicated conditions that arise from a combination of genetics, biology, environment, and life experiences. Family members and loved ones do play a big role in support and recovery.

People with mental illnesses are violent and dangerous.

FACT: Researchers agree that mental illnesses are not a good predictor of violence. In fact, if we look at mental illnesses on their own, people who experience a mental illness are no more violent than people without a mental illness. Excluding people from communities is linked to violence. And people with mental illnesses are often among those who are excluded. It’s also important to note that people who experience mental illnesses are much more likely to be victims of violence than to be violent.

People don’t recover from mental illnesses.

FACT: People can and do recover from mental illnesses. Today, there are many different kinds of treatments, services, and supports that can help. No one should expect to feel unwell forever. The fact is, people who experience mental illnesses can and do lead productive, engaged lives. They work, volunteer, or contribute their unique skills and abilities to their communities. Even when people experience mental illnesses that last for a long time, they can learn how to manage their symptoms so they can get back to their goals. If someone continues to experience many challenges, it may be a sign that different approaches or supports are needed.

People who experience mental illnesses are weak and can’t handle stress.

FACT: Stress impacts wellbeing, but this is true for everyone. People who experience mental illnesses may actually be better at managing stress than people who haven’t experienced mental illnesses. Many people who experience mental illnesses learn skills like stress management and problem-solving so they can take care of stress before it affects their wellbeing. Taking care of yourself and asking for help when you need it are signs of strength, not weakness.

Youth can’t have a mental illnesses. Those are adult problems.

FACT: Children and youth can experience mental illnesses. In fact, many mental illnesses first appear when a person is young. Mental illnesses may look different in youth than in adults, but they are a real concern. Mental illnesses can impact the way young people build skills, which can lead to challenges in the future. Unfortunately, many young people don’t receive the help they need.

Youth who experience mental illnesses can’t go to school.

FACT: Whether you realize it or not, schools are filled with people who have experienced mental illnesses. A school climate of support around mental health and safety can make a significant difference for the personal and academic success of students experiencing mental illnesses.

Things you can do:

Educate yourself;

Talk about what you learn with your friends;

Watch out for your friends, ask the important questions, and make sure they know that they can talk to you;

Share your own story if you feel comfortable.

What is Mental Health?

Mental health is more than having or not having a mental illness. We can’t be truly healthy without it. It involves how we feel, think, act, and interact with the world around us. Mental health is about realizing our potential, coping with normal stresses of life and being involved in our community, such as our school, an art group, or a sports team. Good mental health is not about avoiding problems or trying to achieve a “perfect” life. It’s about living well (wellness) and feeling capable despite challenges. Each of our individual paths to mental health will be unique, as we all have our own goals, our own struggles, our own talents, and our own supports. Everyone will experience a mental health issue, like grief or stress, at some point in their lifetime.

What is a Mental Health Issue?

A mental health issue may arise anytime change happens, such as the death of a loved one, a relationship ending, or a big school exam. These types of feelings happen to everyone and can affect how we think, our ability to handle situations and how we function in our day-to-day life. Mental illness is a serious, prolonged change in thinking, mood or behaviour that negatively impacts a person’s life over a period of time.

What is a Mental Illness?

Mental illnesses are health problems that affect the way we think about ourselves, relate to others, and interact with the world around us. Caused by a complex interplay of genetic, biological, personality and environmental factors, mental illnesses can affect our thoughts, feelings, and behaviours. Culture, background, and personal beliefs also shape the way people understand mental illnesses. Mental illnesses can disrupt a person’s life or create challenges, but with the right supports, a person can get back on a path to recovery and wellness.

** Mental health issues and mental illnesses indirectly affect all Canadians at some time whether personally, or through a family member, friend, or peer.

*** Mental health issues and mental illness affect people of all ages, education, income levels, and cultures.

Life happens.

All of us will experience difficult times or situations in our lives that may negatively affect our mental health. In order to be ready when a tough situation arises, we need to build up our resiliency.

Resiliency is the ability to bounce back from tough situations. Despite challenging or stressful experiences, resilient individuals have developed skills to adapt and move forward. Resilience is not a trait that people either have or do not have. Rather, it is built through the combination of supportive relationships, adaptive skill building, and positive experiences.

No one dimension of the self is more important than the other. Each part of you needs growth and nourishment. Each part of you is interconnected with the rest. Think about the seven dimensions of mental health.

1. Environmental—Living in and supporting a clean and safe environment

2. Occupational—Satisfaction with career or academic work, feeling safe and secure in the job or school environment, financial security

3. Emotional—Positive feelings, optimistic view on life, ability to express and process emotions

4. Intellectual—Stimulated with activities, growing knowledge and abilities, learning new skills

5. Physical—Physical health and activities

6. Social—Positive connection and relationships with family, friends, community; supporting others and asking for help when needed

7. Spiritual—Connection to one’s meaning and purpose, a feeling of or belief in something greater, and/or feeling connected to your spiritual beliefs

We all work hard to keep our bodies’ healthy, but what about our minds?

Just like our physical health, it is important that we keep our mental health in check to prevent serious challenges down the road. Here are some great ways to keep your brain happy and healthy.

• Focus Time: Closely focus on tasks in a goal-oriented way, taking on challenges that make deep connections in the brain. For example, learn how to take photos, or repair a bicycle!

• Play Time: Allow yourself to be spontaneous, creative and playful! Enjoying these experiences helps make new connections in the brain – not to mention it’s fun! You could organize a snowball fight, try your hand at painting, or sing your heart out to your favourite artist!

• Connecting Time: When we connect with other people or take time to connect with nature we richly activate the brain’s relational circuitry. You could call your mom, or ask a friend to chat over lunch. It’s incredible what authentic connection can do for us!

• Physical Time: Healthy body, healthy mind. Moving our bodies enriches our brain in many ways. This doesn’t mean you must spend hours at a gym. Take on a new sport, take your dog for a run, or go for a hike! Not only is it healthy, it can also be a great way to have some fun!

• Alone Time: Sometimes it’s healthy to just be alone. When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, it helps to better integrate the brain.

• Down Time: When we don’t focus on anything, and let our mind wander or simply relax, it helps our brain recharge. This could mean going on a walk, or laying on the couch and just being.

• Sleep Time: Good sleep is key in our mental wellness. When we give the brain the rest it needs, it can consolidate learning and recover from the experiences of the day.

As COVID-19 continues to escalate in Canada, children and youth are likely starting to ask some difficult questions. With school closures and major changes in daily routines, parents and guardians are working hard to care for both the physical and mental health of the children they love. Young people often respond to big life changes and world events based on the reactions of the adults around them. As such, it is key for those adults to approach COVID-19 with a reassuring sense of calm.

Here are some helpful tips for emotionally supporting children and youth through the ongoing pandemic:

1. Ask what they already know about the situation: Find out what children are aware of by asking simple, age appropriate questions. Something such as “do you know why schools in our country are closed right now?” Or, “have you heard about people around the world getting sick?” These conversation starters can encourage open, gentle dialogue, while helping you to correct any misinformation they may currently have.

2. Encourage open and honest communication: Answering your child’s questions honestly will help them to feel acknowledged and supported. Throughout your conversations, help your child to feel safe, but stay truthful, and only offer the details your child needs or is interested in. If your child asks a question that you cannot answer, say so, and research the information together.

3. Empower children to make choices: With the rise of COVID-19, many people are feeling a loss of control. Making decisions is an important step in helping young people to feel empowered and manage their feelings and worries in a healthy way. Give your child lots of choices, and outline specific things they can do from home to feel in control.

4. Discover your “temporary normal” and get back into a modified routine: The closure of schools, workplaces, community resources, and public amenities are likely causing significant changes for you and your family. Although, it may look different than before, focus on discovering and refining some type of routine that still allows you to practice social distancing. Find ways to build in regular blocks of time that include play, learning, fitness, relaxation, and chore opportunities in your home. Having a reliable routine will assist young people in feeling as though there is some level of predictability during otherwise uncertain times.

5. Model positive thinking and healthy behaviours: Being mindful of your thoughts and behaviours is a way to maintain your own physical, emotional and mental health. If you are caring for a child of any age, your own thoughtful choices can impact them in a positive way. Demonstrate positivity, regular handwashing, and social distancing at this time.

6. Monitor media and online exposure: Although knowledge of COVID-19 in our communities and the rest of the world keeps us up-to-date, information overload or misinformation can overwhelm or add unnecessary stress or worry to any individual, especially children and youth. Balance news media with other entertainment options that are just for fun, or that provide some unrelated learning and education.

7. Make time for play: People of all ages should make time to simply have fun and do the things around the house that they enjoy. Encourage free play and family time.

8. Ask for help: If you are feeling overwhelmed, this is normal. It is OK to reach out to your family, friends, neighbours, or community for online or telephone support. For more information about youth mental health, check out YouthSMART.ca.

Youth Mental Health Resources

www.breathingroom.me

www.mindyourmind.ca

www.teenmentalhealth.org

www.bluewaveb.ca

www.checkupfromtheneckup.ca

Suicide Prevention Resources

www.kidshelpphone.ca (use the “resources near me” tool to find more resources!)

www.distresscentre.com

www.reachout.com

www.morethansad.org

www.thetrevorproject.org

Self-Injury Prevention Resources

www.sioutreach.org

www.cmha.ca/mental_health/ youth-and-self-injury

Understanding Brain Development

www.albertafamilywellness.org

www.developingchild.harvard.edu

www.sciencenewsforstudents.org/ article/teenage-brain

Drugs and Alcohol

www.abovetheinfluence.com

www.drugsnot4me.ca

www.talkaboutalcohol.com

www.teenchallenge.ca

www.drinkwise.ca

www.kidshealth.org