by Amy Ibrahim | May 20, 2020 | Counselling, Grief, Mental Health, Relationships, Stress, Tips
Grief is a bit of a mystery to us, and something that our brains and our bodies have a hard time processing. Many times we might wonder, “How do I support someone who is going through grief?” It can be hard to know what to say or do when someone you care about is grieving a major loss. Some people may be afraid of saying or doing the wrong thing, or maybe think that there is nothing they can do to make things better. Others may simply feel uncomfortable with the intense pain and emotions that grief brings. These are common fears that we all experience when someone we deeply care about is going through a difficult time. It may help to know that there is no magic pill – no cure for the pain of loss, and nothing that can take it all away. But that doesn’t mean that there isn’t anything we can do to support someone who is grieving. You don’t have to have all the answers or be able offer great insight or advice for your loved one to feel supported and know that you care about them. Often times, your mere presence is enough. The bereaved would benefit from just knowing that they are not alone in their suffering, and that they have a caring and compassionate friend to turn to if they need to. This alone can help the bereaved process the pain and slowly start to heal.
Nonetheless, here are some good ground rules to keep in mind when you’re trying to answer the question of how to support someone who is grieving.
Listen
Your friend or loved one may have not had the chance to share their thoughts and feelings about the loss with anyone. Often times, those who are grieving may avoid talking about the deceased with close family members or friends so that they don’t bring them too much pain. This means that they may have never had the chance to share their grief story. Just by listening to them, without judgement or restriction, you offer them a unique opportunity to verbally process the loss and express the impact it has had on them, which can be healing in itself!
Give Permission to Grieve
Some of us may be uncomfortable with this step because of the intense pain and emotions that grief brings. We may feel propelled to offer advice, or provide intervention or direction in some way, which is understandable – no one wants to see their loved ones suffer! But as mentioned earlier, the most helpful thing we can do is offer our presence and remind ourselves that there is nothing we can do to take their pain away. Depending on your relationship with the person experiencing grief, you can encourage them to express their grief, especially if they consider you to be one of their safe and close friends. Keep in mind that grief may not only involve feelings of sadness, but can also include intense feelings of guilt, anxiety, anger and despair. Allow them to express the range of emotions they may be feeling, without judgement. Many people hide their grief and pretend that everything is alright, so giving them permission to express their grief, with all the extreme emotions it involves may be very freeing. You can say something like, “tell me about your dad,” or, “this must be really hard,” and let them know that grieving is a normal and healthy response to loss. You can even tell them, “I’m not sure what to say, but I want you to know that I care.”
Share Information About the Grief Process
Grief often comes in waves, and many people don’t know what to expect from it. Some people may be surprised by the duration or intensity of it and they may judge themselves for how long it’s taking them to heal. It can be helpful to remind them that grief affects everyone differently, and that their journey is unique to them. Not only that, but it is also normal and expected to have some good days along with the bad. Reassure them that this does not mean that they love the individual they lost any less – finding ways to cope with the loss and finding a new normal is part of the healing journey.
Assist in Practical and Concrete Ways
Lastly, helping the bereaved in practical ways can be one of the most helpful ways to support them, especially in the early days after the loss. They may very likely have no energy to ask for support at this time or may not know exactly what it is that they need. That’s why it’s helpful to take initiative to make a practical, concrete offer that would lessen the burden of their daily responsibilities. This could be something like offering to deliver them a meal, babysit their children so that they can have some time to themselves, or take long walks with them for fresh air and exercise.
Practice Self-Compassion
Finally, it’s important to practice self-compassion as we support someone else on their journey through grief. It’s hard when we see those close to us suffer. Even though it’s not our own suffering, their pain still impacts us, and we may experience it as our own. That’s why it’s important to show kindness towards ourselves and acknowledge how hard it is for us to know that a loved one is going through a difficult time and that there is nothing we can do to take their pain away. This allows us the capacity to be there for those who are suffering and not get lost in their pain. If we are able to attend to our own emotions and have compassion for ourselves, we increase our capacity to be there for others and offer them the gift of our presence.
If you or someone you love is experiencing grief, we’re with you. If we can be of any help to you on your journey through grief please give us a call.
by Kathryn Priest-Peries | Apr 16, 2020 | Anxiety, Connection, COVID19, Depression, Mental Health, Tips
The COVID-19 pandemic has had many of us in social isolation and practicing social distancing when in public for weeks now. For a fortunate few, this has been a welcome reprieve from an otherwise hectically paced life. For the majority, it has meant being cut off from friends, family, community, and routine supports such as gyms, recreation centres, and social gatherings. We have become a people who are afraid to even greet one another in person. It’s because of these shifts that some of us, particularly those who have struggled with depression before, may be asking the question, “How can I prevent depression during COVID-19?”
How Can I Tell If I’m Depressed During COVID-19?
Anxiety about the risks of catching the Coronavirus are at an all-time high as are concerns about the future of jobs, financial security, and the availability of needed supplies, the education of children, and so on.
When ongoing anxiety is combined with a lack of social and community support, the result can be despair and even full-on depression. Depression is defined by features such as:
- A feeling of purposelessness or hopelessness about life
- Feelings of intense sadness often combined with heightened irritability
- Failing to attend to one’s personal hygiene
- A loss of interest in activities previously enjoyed
- Changes in appetite
- Failure to adhere to previous routines
- Sleep disturbances
- Loss of motivation
Some of the features indicated above are currently forced upon us by the pandemic. For example, simple aspects of hygiene such as going for a haircut are not currently available. And, even if we can find the motivation, many of the activities we would do are structured and rely on facilities such as a gym or a recreation centre which are currently closed.
The Effects of Social Distancing on Depression
Perhaps most alarming out of all of the effects of the pandemic is the imperative that we practice social distancing (or maybe more aptly, physical distancing). While this is entirely necessary at the present time, it can serve to greatly contribute to the development of depression. It is primal in human beings to gather with a friend, a family member, or community supports when experiencing stress. As it happens, we are incurably pack animals – maybe like orcas or wolves. Rare is the person who wants to be alone for extended periods of time while anxious. Rather, we naturally gravitate toward one another and, furthermore, we need social connection to remain emotionally and psychologically healthy. The need for social distancing has forced us to behave in a manner that is counterintuitive to our being healthy in the world.
Ways to Prevent Depression During COVID-19
What all of this means is that we will need to be very deliberate and stubborn in our efforts to fend off depression. I have a few suggestions for us all to consider, as I try to answer the question, “How can I prevent depression during COVID-19?” Here they are:
- Contacting with friends or supports by phone or video. Don’t be shy about admitting that you’re in a funk and just need to talk.
- Go for walks outside alone or with others (6 feet apart of course…)
- Do a bit of what you enjoy – whether it’s a hobby, listening to your favourite music, etc
- Pay close attention to your nutrition and don’t let it slide into bad habits
- Exercise – whether it’s a run outside, a workout following a TV or YouTube instructor, throwing the ball for your dog, riding a bicycle, etc. 20 minutes of exercise daily is ideal to fight depression
- Reach out for professional support if needed. Yes, we’re open for business and can safely meet with you if you feel that a counsellor is needed to support you for a time.
- Stick to as much routine as possible. Get up at a decent hour, get showered and dressed even if you aren’t going out. And then do that 20 minutes of exercise mentioned above
We don’t currently know how long the pandemic will last and that uncertainty can be very upsetting. Preventing the anxiety and the upset from becoming depressed in life is one of the few factors that we can actually control with some decided effort.
If you’re resonating with anything I’ve written, know that I’m rooting for you. We’ve all been there, and we’re all in this together. If you’re asking yourself how you can prevent depression during COVID-19, I’d love to help you out. Give us a shout at the office, and set up an appointment. Don’t go through this alone, we all need some help sometimes and I’d love to be there for you through this.
by Rachelle Kostelyk Pals | Apr 8, 2020 | Anxiety, Connection, COVID19, Mental Health, Tips
We find ourselves in a very unique time in history, don’t we? We’re so globally interconnected (part of the reason why Covid-19 became a global pandemic in a few short months!), and yet so isolated (particularly now that we all do our part to practice social distancing). For many people, the practice of being removed from others is especially difficult because they felt alone before social distancing was even a thing. For others, there is a reawakening to the importance of relationships. Maybe it’s a bit of both for everyone. How can we stay connected during Covid-19?
Give Social Distancing A New Name
As we practice social distancing, I think it’s important that we give it a better name and call it for what it is – physical distancing.1,2 I’m certainly not the first to propose this name change, and even the World Health Organization and health authorities have recently begun to swap social distancing for physical distancing terminology. The reason why it matters is because we are social beings, and we may need each other more than ever right now – but from a safe physical distance. We cannot, and should not, deprive ourselves of social connection at time when we are more prone to anxiety, dread, fear, and uncertainty.
Maintaining Social Connections During This Pandemic
If you are feeling isolated or lonely, it is still very safe to go outside for a walk and call a friend as you enjoy the fresh air. Many people are using Zoom (online video platform), WhatsApp, voice memos, and regular phone calls to connect with people they can’t see in person right now. It might be, for some, that you find you have more greater quantity of time to invest in the people that really matter to you, and as a result you experience more quality time. Perhaps some people will use this self-isolation period as a unique opportunity to reinvest in important relationships.
If you find that your screen time has increased significantly in the last couple of weeks, and that connecting on social platforms is becoming an impediment to a regular rhythm in life, perhaps you could consider making some changes to how you divide your time. If you spend an hour or so each day reading the news, and find that this drains you of mental or emotional energy, try to cut down your news intake! If you allow yourself 20 minutes to read the news each day, you might then spend more screen time with people whom you are socially connected to.
Maintaining A Physical Connection During This Pandemic
While social connection is something we can all become creative around, it is the physical connection that may feel challenging over time, particularly for those in troubled relationships, or those who live alone. I have some good news! Would you like to hear something interesting that we know from neuroscience? Oxytocin, the bonding hormone released through safe and affectionate physical contact, also sometimes called the “love” or “cuddle” hormone, essentially shuts off our stress response in the body. Research conducted several years ago measured for rates of oxytocin in people when they touched themselves (on the arm, face, stomach, etc.) versus when they were touched by another person. What they found was that there was virtually no difference between when they were touched by another person, versus when they touched themselves.
So, if you live alone, or are in a home with people you do not receive physical affection from, put your hand on your chest and take some long, deep breaths. Give yourself a foot rub or a hug, massage your temples, or place your hands on your neck. This is, in a true sense of the word, self-care! 3
Maintaining Your Community Connection During Covid-19
During this time while we are physically removed from one another, how can we stay connected during Covid-19? We all need social bonds that tether us together as we face this crisis at a community level, and on a global scale. We can look for ways to support the most vulnerable in our community. If we express ourselves creatively — drawing, painting, playing music, writing, cooking – we can share it with those who might appreciate it. We can post our project online or drop off food for an isolated neighbour. We can find some comfort in the fact that we are taking care of one another by remaining physically distant. We can cheer from our front door at 7pm for our frontline workers, and remember, for a moment, that although we are physically separate, we are all in together.
If you find that you are struggling with anxiety, loneliness, or grief, please do not hesitate to make an appointment with one of our counsellors at Alongside You. We are seeing clients for in-person and online sessions. We’re also offering a free online support group for anxiety related to Covid-19, which you can read about here. Wherever you’re at, whatever you’re managing, pulling for you! Let us know how we can help.
- https://www.washingtonpost.com/lifestyle/wellness/social-distancing-coronavirus-physical-distancing/2020/03/25/a4d4b8bc-6ecf-11ea-aa80-c2470c6b2034_story.html
- https://www.latimes.com/science/story/2020-03-28/isolation-is-hazardous-to-your-health-the-term-social-distancing-doesnt-help
- https://self-compasorg/the-chemicals-of-care-how-self-compassion-manifests-in-our-bodies/
by John Bablitz | Apr 2, 2020 | Addiction, Anxiety, COVID19, Mental Health, Tips
The COVID-19 coronavirus pandemic has affected everyone in some way – many of us are unable to work, unable to find access to child care or other important resources (one friend of mine has even been barred from doing laundry in his building). For some, like someone I know of who runs a milk delivery company, the pandemic is like an early Christmas present. Significantly and unfairly, the pandemic most adversely affects those who are most vulnerable: people living in or close to poverty who are out of work, people who are homeless, and those at highest risk to develop illnesses.
An important, but often overlooked group impacted by COVID-19 coronavirus are those who use substances. That includes those who rely on alcohol, cannabis or other drugs for medicinal or functional purposes (such as anxiety management), injecting drug users who rely on access to safe injection sites, and users of a variety of other substances for whom access has now dried up or become increasingly unreliable.
Imagine having to go device-free for a week, or longer – no phone, TV, computer, or other screen. For many of us this would involve literal symptoms of withdrawal, as we have become accustomed to using screens to cope with negative emotions, stress, anxiety, and to connect with others. I’m willing to bet you couldn’t, or wouldn’t, pull it off. A substance user’s drug of choice likely serves a similar function and is very likely quite painful to suddenly lose access to, without any sense of choice or control. My colleague very kindly reminded me of the difficulty some people will go through losing access to substances during a very uncertain and stressful time, and I feel sad to think of the number of us that will go through painful withdrawal symptoms (physical pain, uncontrollable anxiety or panic, and severe depression are just a few) and as a result will be forced to find other ways to cope.
People are incredibly resilient and will generally find ways to get through difficulties whatever the cost. I wanted to talk a little bit about the ways we can cope with difficulties, even in the face of withdrawal from something as mild as social isolation or as severe as substance addiction. Recovery from substance dependency involves building recovery capital, which is a blanket term referring to resources (both external and internal) that allow us to slowly build up capital – a wealth of other ways to cope. There are hundreds of examples, but some key themes are relationships with others, health (physical, mental, and emotional), strategies and tools, and a relationship with oneself.
Substances can be an effective tool in the short-term, but they have shortcomings: they don’t tend to last very long, they take a physical toll, and they can keep us away from some opportunities for the growth that comes from going through difficulty with the right support. Substances are considered part of passive coping, just like video games, junk food, and ignoring a problem. Passive coping is not bad, it is an important resource and we don’t want to overuse it. Active coping is also an important resource: exercise, diet, certain types of social support, therapy, learning, and other health behaviours fall into this category. Simply put, active coping is anything we do to directly cope with a difficulty, and passive coping tends to avoid the implications of a difficulty. The trick is striking a healthy balance between the two.
If you have recently lost access to substances or access to other important habits, I’m really sorry – you didn’t get to have a choice in the matter; an invisible and seemingly uncaring force made the decision for you. That really, really sucks, and now you’re stuck managing as best you can. Some that I have talked to will use tools such as exercise or meditation to achieve another type of “high,” and focus on emotional, spiritual, or intellectual pursuits when they have the energy to do so. When they don’t, they will use whatever means necessary to get through the really hard moments: sleeping a little more, indulging in TV or video games, venting to friends, or eating a little extra sugar.
You will find a sample list of different coping tools and a couple resource links at the bottom of this article. However, I’m not really here to give a bunch of advice, as everyone is different, and there aren’t any one-size-fits-all solutions. If you want help taking care of yourself right now and want to talk about creating a short-term plan, let me know and I can help with that. But you know yourself best, and you know what will get you through this better than anyone else does, and hopefully you know when you might need to seek support. Mostly, we just want to say that whatever your situation, we are thinking of you and rooting for you to get through it, because there is a lot of uncertainty and difficulty for a lot of us right now. Always feel free to reach out, and most of all, take care of yourself.
Tips for the “Green Zone” – when we have some energy or motivation:
- Don’t overdo it – quality over quantity. Give yourself a realistic and short amount of quality time (say 15 minutes) to spend on something that your ideal version of yourself would do: go for a walk or a run, listen to some music, do yoga, spend some time reading, writing, singing, or drawing, complete a short work task, organize your cupboards – whatever. When you’re doing this, try to let all your focus rest on the activity at hand. Here’s a quick video tip from a children’s book I’m a fan of.
- Try meditation. Focus for a few minutes on your breath, and spend some time being curious about yourself: how do I feel at this moment? What physical sensations do I notice? Do I feel anything towards myself or towards those sensations? Try to avoid positive or negative judgments during this time, and if they arise, just notice that they are there. The goal is just to be, to observe yourself internally at that moment.
- Spend time cooking yourself a healthy meal from scratch, and eating it without any distractions, focusing on how good it tastes, and feeling good about yourself for putting the energy in to make it. If you can, even better to share it with someone.
Tips for the “Yellow Zone” – when our stress is present but manageable:
- Notice what thoughts and feelings are coming up with as much compassion as possible. Imagine the things that are happening internally are happening to someone you really care about (real or imaginary). What would you tell them? How would you want to care for them? Try to identify a small way you could care for yourself in that moment. If all else fails, take some deep, slow, breaths.
- Exercise. Get your blood pumping and get moving, this will give you an adrenaline spike to help you get through the next while. If you are tired later, you’ve earned a break! Take a nap.
- Put on some music to match your mood, and paint, draw, or write along to it.
- Call or chat with someone. Most of us have time on our hands – talk (or even vent) about what is stressing you, ask how they are doing and try really hard to listen well. When we share with others, or work hard to understand others, our relationships deepen and we feel closer and more comfortable. If you’re not up for a conversation, just play some online video games together. If you are struggling with something specific, try to find an online chat group that specializes in that type of thing. If substance use is your thing, there are tons of online chat groups full of people who have good advice and good support, all anonymous and for free.
- If you have a therapist, an online session might be a good idea.
Tips for the “Red Zone” – When the bomb hits or is about to hit:
- Breathe. Inhale for 3-5 seconds, hold for 2-3, and exhale slowly for 7-10, like you’re blowing on something to cool it.
- Douse your head in cold water for a few seconds – this activates a survival “dive reflex” that calms the body. You can also try grabbing some ice cubes and squeezing them in your hands, focussing on that feeling and seeing how long you can go before having to let go. It’s pretty hard, and good at redirecting the brain.
- Reach out to whoever feels safe to reach out to, in whatever way feels ok.
- Feel free to use your favourite passive coping mechanism: watch a movie, eat something (preferably deliberately slowly), try to take a nap.
- Imagine or daydream.
- Write or draw – destroy some paper with whatever you’re feeling at the time.
There are countless other things you can do, and lots of online resources for meditation, emotional regulation, practical addiction support. Again, individuals vary wildly, so if you want help creating a specific plan for yourself, feel free to reach out to a mental health professional. We’re in this together, and we’re rooting for you here at Alongside You.
by Rebecca Farnell | Mar 21, 2020 | COVID19, Mental Health, Tips
Can I get real here? We find ourselves in very difficult and unsettling times. As a mental health professional, I am struggling to provide a sense of hope or assurance to my clients during this time. What can I say? What can I offer? So, let’s be honest. It is scary. Yep, we can admit that we feel scared! It feels as if control is slipping through our fingers. Things are changing every day…even hour by hour.
Over the past few days, I have been focusing on what I know to be true. I would like to share some of these thoughts with you.
- It is ok to feel anxious. FULL STOP. You do not need to put on a brave face and pretend that you are fine. Anxiety is normal. It feels different for everyone. Some folks get sweaty, others find themselves feeling angry or bursting into tears. Other people experience a tightness in their chest or racing heartbeat. Anxiety looks and feels different for each person. Please remember to be kind to yourself and others as we are all doing the best we can. Some great resources for anxiety can be found at anxietycanada.com
- It is ok to feel disappointed. For many of us, plans have changed. Trips are cancelled. Events are postponed. School is stopped for the unforeseeable future. Many folks have lost their jobs. These are extremely disappointing times. Something I have noticed lately is, when someone is sharing their disappointment, they try to downplay it because it is “not as bad as someone else” So now, folks are heaping shame unto their disappointment. Please do not do this. You are allowed to feel your feelings. I would love to give you permission: you are allowed to feel disappointed even if your disappointment is less than someone else’s.
- BREATHE. It sounds trivial, but I cannot stress the importance enough. I tell my clients from the little ones to the not as little ones; breathing is the fastest way for your body to calm down. I am not talking about small shallow breaths; these need to be deep down in your belly breaths. Slow, deep breath provides your brain and your body the fuel it needs to continue to support you and calm you down.
Some great resources on helping with breathing and calming down can be found at calm.com.
- DO NOT FEED THE FEAR; FOCUS ON FACTS
Just because something is on the internet, does NOT make it true.
Some questions to ask yourself:
Is this information coming from a valuable source?
How do I feel when I am reading this?
Is this helpful for me?
Some reliable sources may include:
Fraser Health Authority
Vancouver Coastal Health
BC Centre for Disease Control (and the BC COVID-19 Symptom Self-Assessment Tool)
- Limit your time online.
Reading articles, searching for answers, watching clips and listening to perspectives and options sometimes just gets a bit too much. Turn off your phone. Power down your computer. Your mental health will thank you.
Some things to try instead:
If you can, get outside and go for a walk.
Start a hobby- pick up that guitar, start writing that book, paint, colour, draw
Read a book
Have a nap
Clean your house
Organize your closets
If you need some screen time, try these:
Watch a movie.
Start a new series on Netflix
Take an online class, lots of universities are providing free courses…a FREE online course from Harvard…um…YES PLEASE!
Take a virtual tour of a famous museum
- CONNECT. Just because we are keeping our social distance, does NOT been we need to be distant from each other. Take this time to check in with folks:
Text.
Call.
Have tea via Facetime.
Send an email.
We need each other. Make sure you are reaching out when you need to connect. I know this is difficult for some folks, so be gentle with yourself and do what you can.
We have also just launched the COVID-19 Online Community Mental Health Support Group. This online community support group is focused on helping folks check in and process their feelings in a safe and secure clinical setting, with a special focus on tools to manage anxiety. If you think this would be helpful for you, please read more about it through the link above.
Or, would you prefer talking one-on-one with a counsellor? At Alongside You we are working hard to enact precautionary measures that so that clients can safely continue to attend in-person appointments if they choose to – please see our social media for all the precautionary measures we’re taking as a clinic. We also are offering online counselling appointments for any clients who may prefer to receive therapy from home during this time. If you would like to be paired with a counsellor and booked for a first appointment, the best way to get in touch at the moment is to fill out our contact page.
We are doing our best to respond to messages as soon as possible. If you have a counsellor already, please reach out to them directly for more information about booking a session, whether in-person or online.
For many of us, things feel out of our control. We wait. We wonder. We try to plan. I would encourage us all to focus on what each of us can do.
What are the things within our control?
Wash your hands. Often.
If you feel sick, STAY HOME.
Keep a social distance. 6 ft is recommended.
Practice gratitude each day.
Don’t forget to breathe.
The unknown is scary. Uncertainty is hard. Yet, as I tell my clients:
“We can do HARD things…together.”
by Kathryn Priest-Peries | Mar 5, 2020 | Mental Health, PTSD, Stress, Therapy
If you’ve ever wondered what on earth EMDR is, you’re not alone! While EMDR is well supported by research and has been found to be highly effective for many clients, it can sometimes be a strange concept for people to get used to.
So, What Is EMDR?
EMDR has been around now for about 25 years and is a highly evidence-based method of treating trauma and anxiety. EMDR stands for Eye Movement Desensitization and Reprocessing and gets its name in part from the fact that it primarily relies on eye movement to work.
A client undergoing EMDR is encouraged to move their eyes from side to side in a slow, steady manner while contemplating questions or discussion pieces that relate to their treatment. As odd as it sounds, the reason EMDR works is precisely because of how the brain processes memory. When we are asleep, our brains enter REM sleep (Rapid Eye Movement), and during this stage of sleep the brain is processing and filing the day’s experiences into our memory, so the next day can occur with a relatively clean slate.
Sometimes we get stuck on intrusive thoughts or traumatic material because the experience or issue has not managed to get appropriately filed in our memory. EMDR replicates the REM stage of sleep while the client is awake and alert, and supports the processing of painful memories or recurring intrusive thoughts. Interestingly, because EMDR mimics REM sleep it tends to work quite quickly. If the issues are not too complex, clients can often feel a sense of relief from their suffering in just a few sessions.
It’s important to know that at no time during EMDR is the client out of control or in a trance of any kind, and of course, the client can always choose to end an EMDR session at any point if they don’t prefer working in this way or find that they are too uncomfortable. This said, clients almost always leave an EMDR session feeling better than when the session began.
The second part of EMDR stands for Desensitization and Reprocessing. The goal of EMDR is to desensitize the client to something that was previously painful and to support them in reprocessing the painful issue.
So, what does this look like in an appointment? A client undergoing an EMDR session can expect to meet with a therapist in a comfortable room where they will both sit. The client will be asked some questions by their therapist, and then guided to use back-and-forth eye movement. During this time all the client has to do is sit quietly and allow themselves to think. Following about 1 minute of this, the therapist will check in with some questions and guidance. The eye movement sets will be repeated a number of times as the therapist leads the client through a set format of questions and feedback. Toward the end of the session, the therapist will switch gears and invite the client to “reprocess” the issue being addressed.
Clients then typically end an EMDR session feeling quite calm. The only side effect is that some folks find EMDR somewhat tiring, as the brain has been stimulated to work quite hard for the time of the session.
The good news is that while EMDR is especially effective for conditions like PTSD, it has also been reported as effective for panic attacks, complicated grief, dissociative disorders, disturbing memories, phobias, pain disorders, performance anxiety, stress reduction, addictions, sexual and/or physical abuse, body dysmorphic disorders and personality disorders.
As not all therapists have the necessary training, it’s important to note that EMDR should be done only with a therapist who is properly certified in working this way. If you’re curious about whether this treatment could work for you, reach out to us! We’re here to help.
Kathryn Priest-Peries is a Registered Clinical Counsellor and Registered Social Worker who has Advanced Level Training in EMDR and has been a practicing therapist for over 30 years.
Read more about Kathryn here.
Click here to request an EMDR appointment with Kathryn.
by Rachelle Kostelyk Pals | Feb 20, 2020 | burnout, Emotional, Mental Health, Stress
Mental and emotional burnout is something different from keeping a busy schedule and feeling tired at the end of a week. It occurs when a person has experienced pervasive and prolonged stress. Burnout can be described as occurring in a predictable manner in which it begins with excessive ambition and commitment, leads to changes in values wherein personal care is neglected and emotions are displaced, and typically ends in feelings of sadness, emptiness and/or defeat.
While many people live a full life and are invigorated by pace and productivity, burnout is often demonstrated by a persons’ inability to reenergize and struggle to stay focused. Although true burnout will affect each individual in unique ways, there are standard warning signs that your nervous system may be overloaded, and that you’ve neglected parts of yourself in the process. This list is not exhaustive, but it captures some common signs of burnout:
- You’re easily irritated and find it difficult to be patient with others.
When other people’s requests of you begin to feel like an assault on your capacity to provide what they need, it is an indication that you’re feeling depleted. Normally, a request is something we can consider, and decide in a relatively neutral way what we’d like to give.
What can you do about it?
Begin to check in with yourself more often to see what you need. When you feel that your own needs are taken care of, you’re much more likely to be able to meet the needs of others. When you have taken care of your own needs (for rest, solitude, exercise, nutrition, enjoyment, etc.) you will be better set up to meet those needs for others.
- You’ve lost the motivation to engage in activities you normally enjoy and may be more likely to procrastinate.
Procrastination tends to occur when we feel overwhelmed; our “system” (mind, body, spirit) is taxed and so we lose motivation. When we lose motivation, we’re less inclined to engage in activities we normally enjoy or the responsibilities we’ve committed to. When we’re not enjoying our activities, we’re likely to procrastinate in making them happen.
What can you do about it?
This may boil down to scaling back activities and responsibilities. It may also be a matter of tackling responsibilities in “bite-sized” pieces. Some people find it helpful to break down one big task into several smaller pieces, identifying deadlines and rewarding for a job well done.
- You feel detached from your own feelings, and your day-to-day life can feel robotic.
When a person experiences burnout, they have learned to function at such a high capacity that they have had to shed a certain degree of their “humanness” to do so. When a person begins to think (consciously or subconsciously) that emotions get the in the way, or that slowing down to be present in their experience is cumbersome, they will adjust to a way of being that sees those elements of the human experience eliminated.
What can you do about it?
It requires, yet again, a turning in toward yourself – toward your feelings, your present experience, your needs. Do regular “check-ins” to note the physical responses, the thoughts, and the emotions you’re experiencing. If you operate in a robotic manner, return to the things that make you feel human. Mindfulness practices can be really helpful. For example, hold a cup of tea and feel the warmth on your hand, note the scent it releases, and observe the design of the mug itself. Taking moments to look for what brings you pleasure can eventually lead to a slower, more human experience.
- You become emotional at unexpected times, and you are quick to cry.
If it is true that we are more inclined to detach from feelings if we are experiencing burn out, then it stands that our emotions will bubble up unexpectedly, as we know that they have to find their release somewhere J. If you find that you can go weeks at a time without identifying any significant emotion, but then suddenly cry at a car commercial, you may be experiencing burn out.
What can you do about it?
There are many ways to facilitate an open acknowledgement and acceptance of the emotion. Some people need to process it verbally with a good friend who listens well, or with a therapist. Some people find that journaling can be helpful as it forces a person to reflect on their experience. No matter how you begin, it requires a method for tuning in to your feelings, and this requires slowing down enough to make this possible.
- You experience an increase in worry and anxiety.
The capacity to process your environment is compromised, and your stress responses are weakened when you are burnt out. When your body and brain have operated as if you’ve been under threat for a prolonged period of time, the resources for dealing with everyday stress are inhibited, and you are likely to experience an increase in anxiety.
What can you do about it?
First, try to eliminate obvious stressors. An honest look at your schedule may illuminate the ways you’re overextending yourself, and where you can cut back. Second, don’t try to push away the feeling of anxiety. It can be very tempting to attempt to detach from anxiety, much like detaching from other emotions or feelings when experiencing burnout, but this can be counterproductive. Sometimes it can be helpful to follow the “thread” of the anxiety, to become curious about what it’s about, and to see if there’s something beneath the explicit fear. Particularly with burnout, it can be helpful to stay with the feelings of anxiety, as it can point us toward what we need.
To provide a personal example, when I was experiencing a strong sense of overwhelming several years ago, I began to worry – more than usual – about my children. I found more reasons to be concerned about their safety and wellbeing. It was during this time that I was also taking quite a bit of school work. When I became curious about my anxiety, and how it generally pertained to my children, I realized that I was really missing spending as much time with them as I had in previous years. I felt more distracted and less connected to them, and that was unsettling for me. My anxious feelings pointed me toward what I was really in need of at the time – to drop a course and to fit in more time with my young kids.
If you recognize yourself in any of the items listed above, it may be helpful to take some time alone. In the quiet of solitude, we are more likely to reflect on who we are, and what we need. In addition, it’s likely you could benefit from the support and guidance of a counsellor. If you think working with someone to process some of this could be helpful, give us a call, we’re here to help.
by Kezia Evelyn | Feb 13, 2020 | Counselling, Recovery, rest, Stress
It’s a new year, and like always February comes faster than we can possibly think! I am so happy to return to Alongside You after a year away. It’s wonderful when you can return and rejoin the work of walking alongside others.
This is truly a joy for me.
Yet, rest and recovery are important. Have you ever been sidelined? Taken a hit out of the blue? What do you do? Worry? Pray? Meditate? Call all your best friends and chat? Eat? Drink?
Think about it for a moment with me.
More times than I can recall, I move towards worry. Other times, I am quick to pray. Even other times I reach out, call someone – anyone who will listen. How does this scenario play out for you?
When we are sidelined, or unable to make decisions, it is okay to reach out. It is okay to talk to someone. It is okay to get centred and understand what your priorities are, and will be.
Taking time to rest, ponder; consider choices and opportunities, even when you are sidelined or surprised is okay. Out of rest something magical – dare I say miraculous – happens. Creativity flows, clarity happens, and you may just get in touch with your “Knower.” You know, that deep place inside of you, where you are at peace, you understand with clarity what you want, and where you want to go.
If you struggle with quieting your mind or resting in the busy, and you keep putting off decisions to move forward in your life, call someone, call us, and call me. I’m here to listen and understand.
In the meantime, know you are not alone. Rest, and let’s look together at what can be birthed in this new season.
A Note from our Director
We’re very happy to have Kezia back working with us after her time away! Kezia works with evidence-based treatments such as CBT, EMDR, DBT Skills, Mindfulness, and Creative interventions. As a part of her return to work, she will be providing all of her counselling services through our online counselling platform.
Why would you want to do counselling online? There are many reasons, and you can read a bit about them here. Some of the many benefits include scheduling, lack of travel to an office, or if you’re having to travel for business, you can still have your counselling session.
Sometimes people wonder if online counselling is secure. We use a HIPAA/PIPA/PIPEDA compliant platform to provide counselling that meets all of the privacy laws in BC. It is encrypted end-to-end which means it is secure from whatever device you use, to whatever device we use.
If you’d like to try it out, give us a call and book a session with Kezia. As Kezia says, she looks forward to, “Working together face to face, online, so you can pause in your busy to mentally strengthen your day!”
by Stefanie Tong | Dec 26, 2019 | Mindfulness Meditation, Therapy
I have had a year full of rich learning experiences. My training in dance/movement therapy began and I experienced movement in new ways as courses progressed throughout the year. With an artistic background in dance, I have been trained to look, move, and perform a certain way. Engaging in the therapeutic aspects of the movement has been an eye-opening and challenging experience. I found myself defaulting to the comfort zone of performing rather than allowing my innate internal rhythms to lead. It is emotionally safer to produce choreography and follow dance steps than it is to engage emotions and allow them to move through me. As I reflect on this past year, I realized the comfort zone can be a difficult place for many of us to leave.
Living in Greater Vancouver, the normal flow of life is going from one event to the next without taking a break to recalibrate our system and allow the body to catch up to our mind and emotions. Many of us go from dropping off our children at school, straight to work, to appointments or extracurricular activities, and then crash at the end of the day. Our nervous systems are being stimulated with sensory input at an 80/20 ratio throughout the day (80% incoming, 20% releasing).1 This can be extremely overwhelming for our systems, particularly for children. To release ourselves from the busyness of life requires us to move outside of our comfort zone and the life patterns we have created for ourselves.
The Mind-Body Disconnection
With the imbalance of incoming and outgoing stimulation, we risk losing our mind-body connection and become influenced by our external environment. Interoception information is received and transmitted from inside the body.2 When we are interoceptive, we are aware of things like hunger, pain, and body sensations our emotions elicit. The butterflies in our stomach when we’re nervous, the tightening of our chest when we’re angry and the crushing headaches associated with grief are all examples of interoception.
When we push through symptoms signalling us to slow down or take a break, we tend to lose our interoception. The accumulation of this mind-body disconnection has adverse effects on our health. We get fatigued, stressed, and sick. All emotions have a muscular pathway. If emotions are not permitted to sequence through the neuromuscular system, the consequences are ill health, both physically and mentally.3
Dance/Movement Therapy
Dance/movement therapy (DMT) takes individuals to the edges of their comfort zone to integrate the mind and body to support wholistic wellness. Deriving from modern dance, the field of dance/movement therapy began in the early 1930s. Marian Chace was a pioneer in the DMT field being the first to bring dance into hospital settings as an intervention for war veterans battling post-traumatic syndrome disorder.4 Chace developed therapeutic dance/movement interventions as mental health treatment and supported the creation of the American Dance Therapy Association, serving as the first president.
Today, dance/movement therapy is recognized world-wide with therapists serving in schools, hospitals, rehabilitation centres, forensic settings, prions, and more. The goals of dance/movement therapy are to support the integration of emotional, physical, cognitive, and social aspects of an individual. A common misconception is dance/movement therapy is limited to dancers. No dance experience is necessary to engage in DMT. Movement therapy occurs on a continuum of movement. Engaging in DMT can be as simple as discovering your breath pattern, moving your arms while sitting, or finding movement through speaking.
The body has a memory and sometimes those body-based memories arise without our understanding. In dance/movement therapy sessions, individuals may be answering questions non-verbally with a series of movements. Emotions always result in physical actions.5 The only way to work through the pre-verbal experiences is through the body. Dance/movement therapy allows individuals to integrate interoception with their externals worlds by sequencing innate movement patterns before verbally naming the process.
Discover Your Movement
Our first relationship is self-to-self. We are designed to move and our bodies are in constant motion. From blood surging through our veins to cells moving across our systems, we are in constant motion. Dance/movement therapy creates opportunities for us to connect to the self and embrace the motion within. When we are learning to be internally aware, moving can promote self-expression, rhythm, synchrony, and cohesion. The mind-body connection allows for self-integration, resulting in an improved understanding of the self and of others.
Beneath each movement lies a need. Movements may come as metaphors or communicate a clear need. Who are we as moving beings? Our bodies have a story to tell. May your courage move you to step out of your comfort zone and discover the flow of your unique movement.
* * *
Would you like to learn more dance/movement therapy? Join me on Tuesday, January 7, 2020, at 6:30 pm for a free information session at Alongside You. Discover the healing benefits of therapeutic dance/movement and how the mind-body connection contributes to wholistic well-being. Registration (while free) is required.
Saturday, January 28, 2020
Let’s Talk Hope Conference
If you have any questions, please feel free to connect me directly.
References:
- Kemble, H. S. (2019, September). Introduction to dance/movement therapy I: basic theory, methods, and techniques. Russian Hall, Vancouver, BC.
- Hindi, F.S. (2012). How attention to interoception can inform dance/movement therapy. American Journal of Dance Therapy, (34), 129-140.
- Kemble, H. S. (2019, December). Introduction to dance/movement therapy II: applying methods with clinical populations. Russian Hall, Vancouver, BC.
- Chaiklin, S. & Wengrower, H. Eds. (2009). The art and science of dance/movement therapy: life is dance. New York: Routledge.
- Betty, A. (2013). Taming Tidal Waves: A Dance/Movement Therapy Approach to Supporting Emotion Regulation in Maltreated Children. American Journal of Dance Therapy 35 (1), 39–59.
by Rachelle Kostelyk Pals | Dec 18, 2019 | Anxiety, Counselling, holiday, Seasonal, Tips
Here we are again – that time of year that gets us all excited about lights, smells, food, and relatives. Oh, and friends, cookies, the Stanley Park train, and…
Wait. Why are we excited again? Is anyone else stressed? What is this peace that people keep talking about? What’s the secret, and who actually experiences peace this time of year?
I’m like everyone else. I can let the stress get to me too. So, what I’ve done is some thinking and some research that will hopefully help all of us figure out how to get some peace this year. I don’t know about you, but I think we could use it. Here are three practical ways to experience peace this Christmas, I hope they’re helpful to you!
- Say “yes” to what matters most to you, and practice presence when you are there.
“It’s crazy. I can’t believe how much I have to do!”
We nod our heads and empathize, “Yes, I know. Me too. It’s just too busy!”
I am guilty of making these kinds of “Christmas complaints.” I am also aware that these rote responses make us feel that we’re “all in this together.” What a shame it is to forget that we often have a choice in the matter and that much of what we’re begrudgingly doing may, in fact, be worth enjoying.
Christmas parties, school performances, family dinners, and year-end activities – everything can be meaningful and life-giving. If you find yourself excited about a particular activity, and you think it is a worthwhile investment of your time and energy, show up with your Ugly Christmas sweater and your party hat on! What a gift it is to be alive!
One of the keys to connecting with the activities in a positive way is to be mindful. The best way to practice mindful presence at your chosen festivity is to set your intention, going in with the knowledge that this event is not imposed upon you, but gratefully chosen by you. Allow yourself to enjoy the people you speak with, the food you choose to eat, the melody and rhythm of the music you hear, and the décor creatively displayed for your aesthetic enjoyment. Breathe deeply, attune to your five senses – sight, smell, touch, sound, taste – and pay attention to what is right in front of you in that moment.1,2
- Say “No,” to what is not a priority, and learn to be okay with disappointing people.
If it is true that we can choose to be gratefully present at an event, it is also (usually) true that we can gratefully decline to attend. In fact, it can be very liberating to do so. When we choose to simplify our schedules and scale back our commitments, we are giving our enthusiastic ‘yes’ to what we do show up at. We may also disappoint a few people along the way.
It can be very difficult to let someone down; it is even more difficult, long-term, to live with blurry boundaries and residual resentment. We may think that we have to jump when our friends and family say “jump,” and perhaps we’ve done it our entire lives. Perhaps it’s instinctual, and to do otherwise would create tension. Part of our work as humans who work toward self-identity and emotional health is to know what is not for us at this time. It does not mean that we cannot change our minds in the future and show up meaningfully then, but that in this season, at this time, we cannot take it on.3
There is a way to communicate boundaries in a respectful, effective manner. It takes practice, but with new learning and perhaps some help from a counsellor, it is possible to become skilled at lovingly communicating our intentions and expectations to others.
- Say nothing at all, and take time for solitude.
For some, it will be a challenge to take a break from the busyness, to be alone and recharge. It may feel selfish to have time away from your partner, children, parents, or co-workers, to collect your thoughts in quiet. You may literally be thinking that you will make time for yourself next year. While it is possible to push through and strong-arm this season, we remember that if we feel coerced or obligated to be somewhere (in this case, to be with people), we may find it difficult to remain present with them. One of the best gifts we can give ourselves, and those we love is to take some time alone.
It is also true that for some of us, this season will feel lonely, even when we are in a crowded room of people.4 Or perhaps we will actually be alone more than we’d like, and the idea of choosing to turn down holiday activities out of sheer busyness seems like a happy person’s privilege. There can be peace in this season for you, too. Take very good care of yourself and reach out to one person who makes you feel known.5
Wherever you find yourself this Christmas, and with whomever, you choose to spend your time, try to be intentional about when you say “yes,” what you say “no,” and when to say nothing at all.
If you struggle with some of the decisions and boundaries I’ve talked about here, give us a call. We all struggle with these things at times and sometimes an outside perspective, listening ear, and some validation can go a long way in getting us from stress to health; or, as the young people say, from the FOMO (fear of missing out) to the JOMO (joy of missing out). Ok, it’s not that simple, but boundaries don’t have to be complicated. We can help.
Reference
- Goldin, P. R., & Gross, J. J. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83–91.org/10.1037/a0018441
- de Vibe M, Bjørndal A, Tipton E, Hammerstrøm KT, Kowalski K. Mindfulness-based stress reduction (MBSR) for improving health, quality of life and social functioning in adults. Campbell Systematic Reviews 2012:3 doi: 10.4073/csr.2012.3
- Wuest, J. (1998). Setting boundaries: A strategy for precarious ordering of women’s caring demands. Research in nursing & health, 21(1), 39-49.
- Kar-Purkayastha, I. (2010). An epidemic of loneliness. The Lancet, 376(9758), 2114-2115.
- Wright, R. Coping with Loneliness.
