#1Farmers Market Association Canadian Mental Health Association Nova Scotia Mental health for all#2Who Are We? Oldest community-based mental health and addictions non- government association in Canada, founded Nationally in 1918 and in Nova Scotia in 1908. • CMHA is nationwide; comprised of 87 separate entities; 5000 staff; 11,000 members, volunteers and partner agencies. • CMHA NS Division holds the license for the province. Two branches in Halifax-Dartmouth and Colchester East Hants. Canadian Mental Health Association Nova Scotia Mental health for all#3Heads Up We are educators, not clinicians. This session is designed to give skills and information to help you care for your own mental health and wellbeing. We will be talking about mental health, which sometimes can be a difficult topic. Please take care of yourself as you need to during the session. • We are all on our own mental health journeys. Please show respect, empathy and understanding. Canadian Mental Health Association Nova Scotia Mental health for all#4What is Mental Health? - The state of our well-being: physical, mental and social - - Coping with life stressors Working productively - Contributing to community Canadian Mental Health Association Nova Scotia Mental health for all#5What is Mental Illness? Recognized, medically diagnosable illness Significant impairment of cognitive, affective, or relational abilities ⚫ Result of biological, developmental, and/or psychosocial factors • Can be managed using approaches comparable to physical illness (prevention, diagnosis, treatment, rehabilitation) Canadian Mental Health Association Nova Scotia Mental health for all#6Well MENTAL HEALTH CONTINUUM MODEL Unwell Normal fluctuations in mood • Normal sleep patterns Physically well, full of energy . Consistent performance Socially active • Nervousness, irritability. sadness • Trouble sleeping • Tired/low energy, muscle tension, headaches .Procrastination • Decreased social activity Anxiety, anger, pervasive sadness, hopelessness Restless or disturbed sleep . Fatigue, aches and pains • Decreased performance. presenteeism • Social avoidance or withdrawal Excessive anxiety, easily enraged, depressed mood • Unable to fall or stay asleep • Exhaustion, physical illness . Unable to perform duties, absenteeism • Isolation, avoiding social events ACTIONS TO TAKE AT EACH PHASE OF THE CONTINUUM Focus on task at hand • Break problems into manageable chunks Identify and nurture support systems Maintain healthy lifestyle .Recognize limits • Get adequate rest. food, and exercise • Engage in healthy coping strategies Identify and minimize stressors Identify and understand own signs of distress Talk with someone . Seek help • Seek social support instead of withdrawing • Seek consultation as needed Follow health care provider recommendations Regain physical and mental health Canadian Mental Health Association Nova Scotia Mental health for all#7Personal Awareness Continuum Well Normal sleep patterns Socially engaged Physical activity Relationships Regular emotionally changes "Sliders.." Changes in sleep patterns Frustrated with others in relationships Lack of interest in social activities Easily upset or angry Unwell Lack of sleep Avoiding friends No exercise No motivation Uncontrolled emotional changes Over-indulgingor overusing substances such as: ☐ Coffee ☐ Food ☐ Alcohol ☐ Drugs ☐ Smoking ☐ Forgetfulness Dull senses ☐ Low productivity ☐ Confusion Negative attitude No new ideas ☐ Boredom ☐ Muscle tension Difficulty sleeping Appetite change ☐ Neck and shoulder pain. ☐ High blood pressure Digestive upset ☐ Headaches ☐ Poor concentration ☐ Perspiration Whirling mind ☐ Pounding heart ☐ Anxiety ☐ Frustration ☐ Mood swings ☐ Bad temper Crying spells ☐ Irritability ☐ Worry ☐ Easily discouraged Canadian Mental Health Association Nova Scotia Mental health for all#8Nou your TS What is Stress? "a state of mental or emotional strain or tension resulting from adverse or demanding circumstances" When is stress useful? When does it stop being useful? Canadian Mental Health Association Nova Scotia Mental health for all#9. . • • Importance of Self-Care We can lose sight of our own needs because of all the work we see around us Take stock of ourselves mentally, emotionally, physically – this is your foundation to build on - Regular maintenance is required Investment in ourselves It is not selfish It is unique to each person Canadian Mental Health Association Nova Scotia Mental health for all#10Empty#11Areas of Self-Care • Physical Healthy Bodies - Exercise everyday - set realistic goals; start small • Get enough sleep (7.5-9 hours a night) • Eat a well-balanced diet (Canada's Food Guide) Routine build your healthy activity into your daily schedule; make it a habit Exercise gives you energy and stamina to face the daily challenges • . • • • Cognitive - Healthy Thinking Examine the evidence - is there anything to support the negative thoughts and feelings you are having Listen to your positive voice – tell yourself you are doing great Breathing exercises, mindfulness, meditation, etc. Shift your focus - hobbies, divide between work and home Be kind to yourself - 'Positive Post-it Notes, Smile at yourself in the mirror, have someone close remind you of your positive traits, etc. Focus on what is in your control Support Network - Healthy Relations • • Doctor; therapist; counsellor • • Peer support group-find someone who understands what you are experiencing Coach - sports teams (school, summer leagues, etc.) • • • choose accordingly • • • Friends and families* - can either be positive or negative; Be willing to share with others - trust is a two-way street Active listening - make sure you listen and hear Give back to the relationships you are involved in • Bigger Connections - Purpose and Meaning Volunteer - find something that makes you feel good to support Social group-sports; community group; church/spiritual groups; etc.. Grounding Techniques – feel your feet on the ground, examine the space around you Nature-step outside and activate your senses Checklist-identify how much you do accomplish and acknowledge purpose in small activities#12What does self-care look like for you? How do you fill your cup? How do you achieve self-care related to your work? Canadian Mental Health Association Nova Scotia Mental health for all#13Work-Life Balance "A state of well-being that a person can reach or can set as a goal in order to allow them to effectively manage multiple responsibilities at work, at home and in their community without grief, stress or negative impact." Canadian Mental Health Association Nova Scotia Mental health for all#14The Workplace as a Natural Social Support "Natural social supports" are the supports and assistance that naturally flow from day- to-day associations and relationships. The workplace plays a large part in daily life, therefore is very important in maintaining and promoting well-being. A healthy work culture can be a strong natural support system. Canadian Mental Health Association Nova Scotia Mental health for all#15100 Going it ALONE 776 The man and well of Canada entreprene on Entrepreneurs face unique challenges • . Entrepreneurs need to be problem-solvers, independent and self-sufficient. When it comes to mental health this can be helpful, but also a barrier. Entrepreneurs are more likely to use personal coping strategies to manage their stress and maintain their mental health than to access professional help. Those who used EAP or counselling services have been shown to better informed about psychological health at work and reported better workload management. Farm Safety NS and the Chamber of Commerce both offer EAP programs. 2-1-1 offers a free helpline with counselling access.#16Talking about Mental Health JUDE Focus on the person first and not the illness • Keep things positive ● Focus on support they need • Know what signs to look for to identify possible MH issue: change in personality; lack of productivity; absent; lack of focus Canadian Mental Health Association Nova Scotia Mental health for all#17How does mental health or conversations about mental health/check ins show up in your work environment? Canadian Mental Health Association Nova Scotia Mental health for all#18Thank you Canadian Mental Health Association Nova Scotia Mental health for all#19CMHA NS Division Contact Information Tel: 1-902-466-6600 Toll Free: 1-877-466-4406 Website: http://novascotia.cmha.ca Find us on Facebook & Twitter! Canadian Mental Health Association - NS Division Canadian Mental Health Association Nova Scotia Mental health for all