by Fiona Scott | Sep 12, 2023 | ADHD, Anxiety, burnout, Chronic Illness, Chronic Pain, Depression
We’ve all seen articles telling us how to ‘indulge’ in self-care in a curated, Instagrammable, Pinterest-worthy way. You know, bubble baths and pedicures, mojitos with your friends and charcuterie boards. And that’s… nice for those who can manage it. But if you read those articles, and the very thought of all that is exhausting and makes you want to cry, read on… we’ve got you covered.
What is Self-Care?
Here’s the thing: Self-care means anything that you do for your own good. And, just like Maslow’s hierarchy of needs, we can classify self-care in a pyramid.The bottom of the pyramid? Things like: taking your meds, brushing your teeth, getting out of bed (with or without getting dressed), making yourself eat. And if those are too much, try and think of the smallest thing that you could manage to do in your day, and prioritize. It’s probably more important that you eat something and take your meds than get dressed or brush your teeth. Of course, those things are important, too, but when you’re in crisis, you need to choose the absolute essentials.
Once you have the basics covered, the next most important thing is to add in some joyful things which will fill your cup. Are you rewatching all of Star Trek in order? (That’s mine!) Do you like to knit, crochet, paint or draw? Do you have ‘$20 in your pocket’ and enough energy to make it to the thrift store? Can you make it out for a Starbucks with a friend?
Self-Care is Necessary
If you find yourself struggling with self-care, try gently asking yourself why. Are you exhausted and in chronic pain and it’s just physically difficult to do tasks? Are you in the bottom of a depression and shame spiral and you don’t feel like you’re worthy of love and care? Do you feel like any time, effort or money spent on yourself is ‘bad’? Maybe some of these things are issues to take up with your doctor and/or counsellor. If you are struggling with everything, including eating and taking meds consistently, it may be time to make a decision to ask for help.
Make Self-Care a Judgement Free Zone
Things that tend not to be helpful: Beating yourself up about what you ‘should’ be able to do, or listening to helpful relatives suggest that ‘if you just got to bed at a decent time’ you’d be able to do everything with ease. In order to work on making changes in our lives, we first need to accept where we are – without judgement, shame, blame or self-hatred.
It can help to find someone whom you admire who has also struggled with similar issues. For example, one of my favourite authors, John Green, struggles with intrusive thought spirals due to OCD, like I do – and it makes me feel just a little bit better.
Creative Coping
If you struggle with certain self-care tasks, look for alternatives. Please know that many, many people have specific struggles with tasks like showering, brushing their teeth, visiting the dentist or doctor, taking their medications, etc. Instead of looking at those Instagram-perfect lives, use social media to your advantage, and find YouTubers and TikTokkers who understand what you’re going through and can give you some ideas:
Showering: https://www.youtube.com/watch?v=43AH2Toi4Ho
Alternatives to tooth brushing: https://www.youtube.com/watch?v=AJ0YaA9nKGc
Dental care: www.youtube.com/watch?v=atM2PbF4SIs&ab_channel=HowtoADHD
Self-Care with ADHD: https://www.youtube.com/watch?v=w_kOPlMttl4
Neurodivergent self-care: https://www.youtube.com/watch?v=pPrF73fN_oU&ab_channel=fosteronthespectrum
If you struggle to take your meds, think about whether it’s a problem remembering (and put them somewhere you will be sure to see them every day), or a mental struggle (you may have to bribe yourself with a treat, or get a loved one to check in with you to help you to be consistent).
Dentists and doctors: if you have fears or specific issues, it can seem overwhelming to tackle medical appointments. Here’s the time to take your loved ones up on their offer to advocate for you, and let them take care of scheduling, transport, being with you and checking in on you during the appointment if they recognize that you are overwhelmed.
It can be hard to work on decorating your space when you don’t have a lot of energy or motivation, but if you spend a lot of time in your room, it’s important. There are resources which can help you. Try this YouTube video for some good ideas: https://www.youtube.com/watch?v=ABof7aqVSoQ
The Best and Bravest Decision
Deciding to work on self-care is a very brave decision. And one of the best ways to do that is to ask for help. This is often really hard! But you probably know some people who would be happy to help if they just knew what you needed. This might involve swallowing your pride a little bit. It takes courage to let even a trusted person into your space when it’s messy or dirty. I 100% promise you that they are not judging you like you are judging yourself. I also promise you that if they were living your life right now, they’d be struggling, too. This isn’t about your sickness, disability or lack of motivation. It’s about figuring out what you need to in order to create a life worth living.
So, self-care can be hard. And yes, that sucks. But it’s the foundation which will allow you to build towards all the good things that are waiting for you. Remember that every tiny act of self-care you can manage will build up into a forward momentum towards feeling better.
by Dr. Catalina Zilveti | Sep 7, 2023 | Anxiety, Children, Parenting, Tips
Some School Anxiety is Normal!
First things first, it is normal and expected for children to have some worries with regards to going back to school! School anxiety may include worries like:
- Who will be my new teacher?
- Will my friends be in my class this year?
- How will I do in math/language/etc. this year?
- Will this year be harder than last year?
These are social and academic concerns that all children can experience from time to time. In these cases, it is important for parents to recognize these concerns and talk openly with their child about them. At the same time, it is critical that parents listen and empathize, never dismissing or minimizing the child’s feelings. Children need to be heard, like all people.
Parents’ Reactions to School Anxiety:
On the other hand, if parents react with anxiety to their child’s worries, the child will pick up on this and it will only heighten their worries. The calmer a parent can be, the more likely they will be able to really listen to their child and offer support, rather than react based on their own worries. As a parent, I know it can be incredibly tempting to jump in and fix it, to make it all better for our children. When we do this however, we are not really helping our children. We are not allowing them to learn and grow from these experiences. Ultimately, our goal as parents should be to help foster resilience in our children, rather than to promote dependency. Life will always present us with challenges and struggles, among other things. As parents, we play an important role in helping our children build resilience during times of hardship, walking alongside them and supporting them.
One of the questions I am often asked by parents with regards to back-to-school anxiety is, “How do I know if it’s normal worrying or anxiety?” There are signs for which parents can be on the lookout including:
- school refusal
- stomach aches/headaches/nausea
- shutting down in school and/or refusing to participate
- changes in sleep and/or nightmares
- changes in appetite
- heightened sensitivity
- low frustration tolerance with behaviours like anger outbursts or crying.
How to Help Your Child
When parents see these signs in their child, it is important for them to step in and help their child. The key steps to helping our kid in these situations are:
- Acknowledge what the child is experiencing.
- Let them (if they are old enough) describe what they are feeling.
- Most importantly parents: listen to, and acknowledge what your child says, so that they feel seen, and heard.
Once you understand what your child is feeling and experiencing, the next step can be a conversation with your child about coping strategies. My experience has shown me that children often come up with the best strategies for themselves!
There are times, however, in which parents see that their child is overwhelmed and really struggling and they themselves feel they do not know how to handle the situation. At times like this, professional assistance may be warranted and helpful. I know I’ve been there, and I’d love to be there for you too!
Click here to contact us to get support for your child.
by Meg Neufeld | Sep 1, 2023 | Anxiety, Art, Creative Arts Programs, Creativity, Teens
The pandemic has been tough on everyone, and according to both UNICEF and Statistics Canada, it’s been exceptionally tough on our children and teenagers. It’s impacted their social lives, their schooling, and their personal development. The challenges of social distancing, feelings of isolation from being away from friends and family, and the abrupt switch to remote learning have all contributed to the toll on their mental health. Now, more than ever, our young ones need new skills to adjust and flourish in this new normal.
Art and Healing
But here’s the silver lining – we’ve all seen the healing power of the arts during these difficult times. Remember the boom in virtual art sessions? The touching signs made for healthcare workers? The painted rocks scattered about? The spontaneous musical performances on streets and in hospitals? All these were clear signs of how art was used as a powerful tool to create meaningful connections, express our sense of community, and build resilience. And guess what? Our teens can harness the same power of art as they navigate their path towards adulthood.
Arts proved their worth in our toughest times, and they’re just as crucial for our kids today!
Our ‘Name it to Tame it’ art class is the ideal space for your teen to start reconnecting with the world. With its small group setting and nurturing, safe environment, it’s designed to help them develop healthy ways to cope through fun, creativity, and self-expression. So, your teen won’t just learn to create art in this class, they’ll also learn to create resilience and thrive in life.
Click here to learn more about Name it to Tame it — Mindfulness and Art for Anxious Teens.
by Meg Neufeld | Aug 25, 2023 | Anxiety, Art, Creative Arts Programs, Creativity, Teens
Our Name It To Tame It group for anxious teens isn’t run by an art therapist, it is run by a teaching artist, Meg Neufeld. What’s the difference you might be wondering?
Art therapists are professionally trained clinical counsellors with specific training in art therapy, who use creative expression and art-making as way to help clients explore their emotions and experiences in specific ways and with clinical support; teaching artists are practicing professional artists that place an importance on teaching people how to engage in art in a meaningful, helpful way that can have a positive impact on mental health and resilience.
Teaching Art for Teen Anxiety
Art therapy and teaching art can be game-changers in your teen’s wellbeing. Imagine them enjoying fun art activities that not only keeps them engaged but also makes a real difference in their lives. These creative sessions can help them let go of stress, motivate them to take care of themselves, and promote their personal growth. It’s about more than just painting or drawing, it’s about growing their confidence, boosting their self-esteem, and helping them build resilience. Art provides your teens with a fresh, creative outlet to explore and express their thoughts and emotions, and along the way, they’ll be acquiring crucial life skills. It’s a win-win situation, and what more could we as parents ask for?
As a professional and teaching artist, Meg Neufeld is in a unique position to draw from her own experience as a practicing artist and as an educator in the community. Meg has over two decades of experience as a professional artist, along with training in education and in mindfulness-based art techniques that can be passed on to teens struggling with anxiety. She also has personal lived experience about what it is like to make art for one’s physical, social, mental, emotional wellbeing as a result of her own journey with chronic pain.
Anxiety: Name it to Tame it!
If your teen is struggling with anxiety, we’d love to bring them into the world of art, and help them find a safe place to land, and explore how art can help them in their journey with their anxiety, and have some fun!
If your teen’s anxiety would prevent them from coming to a group, we’re also able to provide this service 1:1 and in pairs with parents – let us know if your teen would benefit from individual sessions!
Click here to learn more about the Name it to Tame it group (Mindfulness and Art for Anxious Teens).
by Meg Neufeld | Aug 18, 2023 | Anxiety, Art, Creative Arts Programs, Creativity, Teens
They both are excellent tools to manage anxiety! In recent years, mindfulness has emerged as an effective strategy for children and adolescents dealing with conditions like ADHD, anxiety, autism spectrum disorders, depression, and stress. Coupled with the health benefits of art-making, mindfulness skills can be instrumental in managing anxious or negative thoughts for children and youth.
Mindful Art Making
A recent study from the University of Waterloo shows that just 10 minutes of mindfulness-based activity a day can reduce anxiety and prevent your mind from wandering. Mindful art making activities, especially those that require repetitive tasks (like knitting), with sensory elements (like clay), and reflective components (like journaling) work to calm the nervous system, and soothe symptoms of stress and irritability.
Focusing on the process rather than the product, and approaching the art-making experience with compassion and a non-judgmental attitude can be instrumental in managing anxious or negative thoughts. Supporting child and youth mental health using mindfulness-based art activities is a no brainer (pun fully intended).
If you’re interested, check out the study from Waterloo: www.sciencedaily.com/releases/2017/05/170501094325.htm
If you’d like your teen to learn how to do this, check out our Name It To Tame It group starting this September! Click here to learn more.
by Meg Neufeld | Aug 11, 2023 | Anxiety, Art, Creative Arts Programs, Creativity, Teens
Did you know that an estimated 1.2 million children and youth are affected by mental illness. 70% of mental health issues begin in childhood and adolescence, yet 75% of children with mental health issues do not access specialized services. Teen suicide rates in Canada is one of the highest in the world, with rates in Indigenous communities being 11x higher than the national average (Youth Mental Health in Canada statistic)
According to the Canadian Pediatric Society, over 30% of teens have anxiety disorders, with girls (38.6%) having a higher rate than boys (26.1%). This is why it’s so important for us to prioritize, support, and advocate for mental health programs and treatment for children and teenagers.
How can Art help Anxiety?
Back in 2019, the World Health Organization shared some eye-opening research. They found that letting young people explore their creativity through the arts can greatly improve their social skills, physical health, emotional wellbeing, and cognitive abilities. This holistic improvement in mental and physical health is making arts a vital part of healthcare, particularly for our children and teenagers. The more they’re able to express themselves through arts, the healthier they become, and this trend is gaining more recognition in the healthcare world.
Anxiety: Name it to Tame it
Our Name it to Tame it group is designed to use the arts described in this research to help teens with anxiety use art-making and mindfulness to improve their social skills, physical health, and mental and emotional wellbeing using a fun and creative art experience.
Click here to learn more about the Name it to Tame it group.
