Let’s face it, there is a direct correlation between our mental health and overall well-being and Toronto’s highly-rated For Health’s Sake clinic is helping patients draw the connection. With life moving so quickly, it’s hard to take the time to put our own needs first, but thanks to the multidisciplinary team at For Health’s Sake, taking the first step to better mental health finally feels within reach.
As Toronto’s highest-rated clinic for both physical and mental health – with locations in Downtown Toronto and Leslieville – the clinic offers a range of services, including Psychotherapy, Physiotherapy, Chiropractic Care, Osteopathy, Acupuncture, Registered Massage Therapy + more.
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With the aim of getting patients back to feeling their best, the innovative mental health strategies are tailored to each patient, offering an opportunity to work through thoughts, emotions and behaviours to reframe negative thoughts.
HELPING PATIENTS TACKLE COMMON MENTAL HEALTH CHALLENGES
To help determine if booking a session with their team is right for you, we sat down with two of the team’s Psychotherapists, Andrea Hui, Registered Psychotherapist, and Normand Dæmon, Registered Social Worker and Psychotherapist for insight into the most common mental health concerns, and techniques they share with their own patients.
Here goes the list—
IMPOSTER SYNDROME
Imposter syndrome is a pretty big one.Hui explains it as the feeling of unworthiness one might experience towards the good things in their life— academic achievements, job, relationships, etc. This tends to result in individuals feeling more insecure, having self-doubts and engaging in negative self-talk. This can eventually lead to “increased anxiety, depression, lack of risk-taking within an individual’s career and burnout.”
How to cope?
According to Andrea Hui, here are a few things you can do to combat imposter syndrome:
- Take a moment to self-reflect and explore. Ask yourself if your thoughts, feelings and emotions are justified and backed by evidence. If not, could it potentially be a distorted thought? Often, questioning where a concern or worry came from also helps. Are you comparing yourself to those around you?
- Remind yourself of your strengths by reflecting on your achievements and accomplishments.
- Shift your mindset and practice positive self-talk.
- Share your feelings and ask for feedback.
- Speak to a therapist at For Health’s Sake for more tips and tools.
SLEEPLESSNESS
The lights are dim and you are cozily laying in your bed with the blanket over your shoulder. Right on cue, your thoughts take over ruining any chance of a peaceful sleep you hoped for. Yes, we’ve all been there at some point (some more than others). And yes, that is sleeplessness at its best.
How to cope?
Andrea Hui suggests the Progressive Muscle Relaxation (PMR) technique to help your brain and body prepare for a good night’s rest. PMR can be utilized on PMR on include lower limbs, stomach and chest, arms, shoulders and neck and face.
- Step 1: Set aside 15 minutes and find a comfortable place to sit or lie down. This could be in a chair or even on the bed.
- Step 2: Apply muscle tension to a specific part of the body. It is recommended that you start with a particular muscle group and work your way from one group to the next. For example, your left hand. Tense it for 5 seconds and immediately release the tense muscle. As you let the tightness flow, exhale at the same time for the release. It is important to recognize and focus on the difference in both tense and relaxation states. You may find other muscles being utilized. As you practise, over time you will find it easier to isolate a particular muscle you want to focus on. Repeat the tension-relaxation cycle for about 15 seconds before moving on to the next muscle group.
If PMR doesn’t work, you can also get in touch with a therapist for alternative solutions.
ANXIETY
It is common knowledge that anxiety is one of the most common mental health concerns. The thing is, it doesn’t have to get to an extreme for you to take control.
How to cope?
Normand Dæmon, shares six easy tips for managing your anxiety:
- Taking deep breaths can help calm your mind and body, and reduce feelings of anxiety. Try inhaling slowly for four counts, holding your breath for seven counts, and exhaling for eight counts.
- Practice mindfulness. Being present in the moment and focusing on your senses can help reduce anxiety. Try noticing the sights, sounds, and sensations around you, without judgment or analysis.
- Observe, sit in the anxiety and be curious about it.
- Validate your experiences of anxiety, tell yourself “The anxiety is my mind’s way of protecting me, but it’s not helping me the way it thinks it is.”
- Anxiety can be fueled by negative thoughts, such as “I’m not good enough” or “Something bad is going to happen.” Challenge these thoughts by asking yourself if they’re true, and if there’s evidence to support them.
- Set up a consultation with the mental health professionals at For Health’s Sake if anxiety is interfering with your daily life to seek further help.
DEPRESSION
Depression is more than just feeling sad. It can be a debilitating condition that affects various areas of our lives and is one of the most common issues people face.
How to cope?
Normand Dæmon suggests these tips for managing depression:
- Depression can make it hard to feel motivated, but setting small, achievable goals can help you feel a sense of accomplishment. Break everything down into manageable parts, instead of thinking about it as a whole.
Focus on things that you can control, no matter how small. - Start a journal to explore your thoughts and feelings.
- Engage in activities that have brought you joy in the past even if you don’t experience them in the same way now.
- Practice self-compassion. Depression can make it hard to feel good about yourself. But treat yourself with kindness, and avoid self-criticism as much as possible.
- Depression can make you want to withdraw from others, but social support is important for mental health. Try reaching out to friends or family members, or joining a support group.
- Seek help from mental health professionals at For Health’s Sake if you’re struggling to manage depression on your own.
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TRAUMA
Experiencing trauma can be a deeply challenging and overwhelming experience explains Normand Dæmon. Whether you’ve experienced a single traumatic event or have been exposed to chronic trauma, it’s important to prioritize your emotional and physical well-being.
How to cope?
- Practice self-care. This could include getting enough sleep, eating a balanced diet, and engaging in activities that bring you joy.
- Build a support system. This could be friends, family, or a support group. Talking about your feelings and receiving comfort from others can make the healing process feel less overwhelming.
- Practice grounding techniques like deep breathing, mindfulness or focusing on a specific object. These can help you manage the symptoms of trauma, such as anxiety or flashbacks.
- Be patient with yourself. Healing from trauma is a process, and it takes time. Don’t expect yourself to “get over it” quickly or easily. Allow yourself to heal at your own pace.
- Create a safety plan. If you’re experiencing ongoing trauma, creating a safety plan can help you feel more prepared and in control. This plan could include identifying safe spaces or people to turn to in times of distress and having a plan for how to handle triggering situations.
- Seek professional help. Trauma can be complex and challenging to manage on your own. Mental health professionals at For Health’s Sake can provide support, tools, and resources for managing trauma, and help you develop coping strategies that work for you.
PARTNER CONFLICT
Partner conflict is an issue as old as time. Disagreement in relationships is common. According to Andrea Hui, it isn’t the disagreement but the way it is tackled that causes conflict. She suggests recognizing “the Four Horsemen” as she calls them. These include criticism, contempt, defensiveness and stonewalling.
How to cope?
Andrea Hui has tips to fight each one of the “four horsemen.”
- Criticism: Start using “I” statements instead of “you” statements and include your feelings about the situation or matter at hand. Example: Instead of “you never take me out on dates anymore,” try “I feel like we haven’t gone on a date in a while.”
- Contempt: Instead of focusing on the negative, remind yourself of your partner’s positive attributes and qualities. If there is something bothering you, address it from the start and don’t let things simmer.
- Defensiveness: Take a moment to reflect on what your partner has said. Ask yourself how you contributed to the conflict and respond in a non-defensive way. You can do this by taking accountability for your actions or lack of actions, admitting fault and/or trying to ask your partner for more information if you feel like what they shared was not accurate or fair.
- Stonewalling: Engage in self-soothing behaviours. This may require individuals who feel like they are actively stonewalling their partners to be aware of their actions. While not all distractions are good, some can be helpful if it means helping individuals calm down and remove them from their heightened state.
These were some coping mechanisms shared by the mental health professionals at For Health’s Sake. Knowledge of these coping methods will go a long way in improving your or a loved one’s mental health.
If you’re thinking about taking the plunge and seeking expert care for your mental health, check out more info about the clinic, its services and locations on the website below.
FOR HEALTH’S SAKE
