Category: COVID

Posted on

An Opportunity for Growth

Everyone needs to deal with the pandemic in their own way, so in no way do I want to push an agenda here. Instead, I’d like to consider the possible use of focusing on wellness, health, and opportunity to at least try to counter balance the negative. 

Behind the clouds you’ll find the sun, and in the chaos you may find opportunity. Remember though, you won’t find what you are not looking for.

Let This Spark Change. It is hard when we think all day long about what we can’t do. When a mindset of restriction and limitation sets in our brains naturally seek out information that confirms this belief. It actually magnifies it too, because negative thoughts are magnetic and collect allies in rapid time. To get out of this spiral, you have to intentionally look for areas where either we are not limited or where we are benefiting. This is a far cry from being glad that this has happened, that is too far of a stretch for me, but I can acknowledge that not everything that I have changed as a result of isolation has been bad. Without my commute, it is easier to work out during the day (these are not good work outs by the way), and my friendships have become a priority and therefore are deepening. I’ve been pushed to learn about on-line group delivery, and now that I see how much easier it is for people to attend these I will prioritize this service delivery going forward. Is it possible that after isolation we will continue to intentionally seek out connection? I hope so. 

Being so intentional about coming together has imparted on me how much I love and need my friends.

Form Healthier Habits. I don’t think that now is the time to overhaul your life, although by all means do it if it is right for you. But this could be a time to break the all-or-nothing rigidity that stops so many of us from taking self-care seriously. The reason I think this may be the right time to learn about the importance of small steps is that many of us feel like small steps are all we have got right now. Being satisfied with a less-than exercise session, eating a slightly healthier dinner, or keeping the sweets to a smaller portion while refusing to beat yourself up would be examples of small-step change that interrupt black-and-white thinking. This is important because our own rigidity and judgement are the ultimate destroyers of personal change. 

FINALLY Learn to Let Go.  I had an amazing conversation with someone last week. He shared that his entire life he has resisted accepting what is and that finally, he has accepted he is not in control. Pain often comes from the reality of our world, but suffering comes from our mental and emotional resistance to it. If you can be patient with yourself, and slowly notice where your attention has shifted from acceptance of what is to resistance, then you can gently invite yourself to acceptance. This will pass and it will unfold as it will. If you focus on positive action towards things you can control, you will weather the storm in a better state. 

The Buddha’s Brain by Rick Hanson, Ph.D. with Richard Mendius, MD is a great book filled with neuroscience explanation and practical tips to help separate pain from suffering.

When it all rises too high, I am reminded that there is nothing we can do but surrender to the reality that we are ultimately not in control. After the panic, there is peace.

Shift into Self-Compassion. You’re tired, cranky, short with your family, not as productive as you should be…the list of shortcomings is endless these days. Rather than constant striving to be 100%, maybe you could just give yourself a break. Be kind, recognize that your 100% today is at a different level, and where did we even get the idea that being 100% all the time is the goal? What about saying, “that’s ok, it’s a big day” or “hey, maybe you need a rest and reset here?” Instead of giving space to the nagging inner-critic, what if you actually wished yourself wellness, peace, and health? 

My absolute favorite speaker on the subject of self-compassion is Sharon Salzberg. While all her work is worthy of attention her book, Real Love: The Art of Mindful Connection is profound yet practical.

A couple of more resources:

Chelsea Gohd wrote a fun and on-point article sharing tips from astronauts for coping with isolation:

https://www.space.com/astronaut-tips-for-handling-isolation-coronavirus.html

Join our community as we discuss positive changes we can focus on during isolation! We’re hosting a free ZOOM session Thursday April 16, 2020 at 4:30pm.

 Email booking@thepracticecalgary.com for the link to join. 

In health, 

Carmen

Posted on

Cancel the “COVID 15”

“Freshman 15” has been an expression used for many generations.  Many people are aware of the term but to explain, the “freshman 15” phrase was coined to highlight the weight gain many young adults experience in their first year of university or college.  Why are new university/college students susceptible to the freshman 15… Well, there are many factors.  The start of university or college for most young adults involves moving out of the house.  Young adults now have to fend for themselves buying groceries, making food, or just making balanced choices.  Often the foods eaten are high calorie high carbohydrate foods.  Add to this that many students stay late into the night which can create boredom.  Students also tend to “party” more which may include alcohol or cannabis. Late night foods are then sought after including pizza and chips.  Students also take time to adjust to their new very busy schedules so extracurricular activities such as sports teams or working out often fall to the wayside.  Easy to see how weight gain happens.  

Time can create space for us to take care of ourselves in a new way, but it can also lead to boredom and falling away of health and self-care.

Now let’s switch to the present. Why is this expression relevant today when students are now at home doing online learning? The expression “freshman 15” has now morphed into the term “Covid 15”.   I read a great post about people having TIME during this isolation period.  I found the word a very powerful one.  Life is normally filled with work, school, sports, appointments, social activities etc. This is the first time in my lifetime where we have TIME.  While there are many positives to having more TIME … time to clean, time to learn to bake, time to help others … TIME also lends itself to issues like boredom, mindless eating, drinking more, etc.  

The majority of us are now at home full-time.  We are being encouraged to stay at home and often to stay indoors.  For many of us this leads to consuming more calories and likely exercising less.  Normally during a work day, we do not have close proximity to a fridge and we are busy with our work, with coworkers, with going to the gym, or just not having 24/7 access to food.  Now we are at home where the fridge and pantry are easily accessible.  We have many more hours to fill with work, educating and entertaining our children, and passing the TIME.  Here’s where the new expression “Covid 15” comes into play.  Posts are plentiful on social media like Cookie Monster chowing down on cookies and people talking about their struggles to not eat during isolation. Stress is also a factor of course because we know that people tend to reach for refined carbohydrates during increased stress, both for pleasure and for the instant kick that comes with sugar. Let’s be honest … it’s hard not to overeat while isolating.  

Social Media is proliferated with picture of satisfying carbs, which have taken the place of more balanced choices for many of us.

It’s not hopeless. “ Covid 15” can be avoided.  Here are some tips:

  1. Ask yourself or your child(ren) why they are in the fridge/cupboard.  Are you/they HUNGRY or do you/they just WANT food?  Often it is about WANT which often stems from issues like boredom, stress, or unhappiness.   The key is to find alternate activities to eating.  Some suggestions include:
    1. Drinking a full glass of water.
    2. Going for a walk (even a short one).
    3. Changing the location you are in (if possible).
    4. Distracting yourself with another activity.  
    5. Create a schedule during the day that includes snacks and meals with the goal of sticking to the schedule.
    6. Having healthy snacks on the kitchen table: Vegetables (celery is a great one as it takes a long time to chew), fruit, popcorn, flavored water (it’s fun to come up with different flavors like raspberry or cucumber water).  
    7. Be active and come up with new activities that you and/or your family could try: Skip rope (much harder than you think), throw a ball outside, create fun indoor games (my kids used ping pong balls and chipped them into plastic cups).
    8. Be MINDFUL.  Often our eating/drinking habits are done mindlessly.  The more mindful we are about what we are eating/drinking, how much and how often… the more successful we are at staying healthy. 
    9. Watch portions.  Smaller plates are a great way of reducing portions without seeing a difference. 
    10. Set goals.  Challenge yourself/your family to stay healthy in all areas during this pandemic. 

Get outside as much as you can. Being out of our house, while distancing, helps break up visual boredom, gets us away from our fridge, and boosts energy. This may be even more important should our ability to leave be further restricted in the days to come.

We are all in this but “Covid 15” doesn’t have to become a reality.  This could be an OPPORTUNITY to become even healthier.  

Dr. Liann Meloff is a registered psychologist with over 18 years of experience and holds a Ph.D. in Applied Psychology. 

Posted on

Keeping the Remote Workplace Respectful

Many of us are now working from home, remotely using video conferencing, email, texts, and other media. Bullying can occur in this environment and can spill over from any conflict or bullying that was happening in person at the office. 

Workplace bullying means excluding someone from information, meetings, connections; demeaning  someone through jokes, ridicule and cartoons; spreading gossip, not helping when needed, damaging a person’s work or work reputation, setting people up to fail, setting unrealistic expectations, favoring one person over another. 

Workplace harassment and bullying can continue in the remote environment.

  • People can be left out of meetings if they are using different platforms. Get everyone on the same platform and ‘nudge’ people back if they start using different platforms, e.g. email when another form has been agreed to.
  • Sharing of jokes, innuendos and memes can create online cruelty. The same rules apply as if you were in the office.
  • Keep communication professional rather than casual. Edit, spell check and speak respectfully.
  • Make sure that all workers are included in meetings and discussions where appropriate. Going ‘ghost’ on someone, disappearing, and not including someone in even casual contacts will feel isolating and can be harmful.

Take extra steps to make sure that all team members are included when scheduling virtual meetings.

  • Be mindful of what you say. Teleconferencing is best as you can see the impact of what you say on others. If you offend someone apologize.
  • Help out. For many, working remotely is new and stressful as they go through the learning curve. Don’t mock or let your frustration get in the way. Helping out can make you feel good.
  • Answer your emails and questions as promptly as possible. If you can’t respond quickly send a quick reply “Got your request – let me get back to you on that within the next day.”
  • Consult each other about changes in projects and work – be inclusive. Do not just leave someone out.
  • If you hear gossip or people campaigning against another person step up and be a good bystander and identify that this is disrespectful and harmful.
  • If you feel disrespected tell the person in a private communication. Or tell your manager and ask for help.
  • If you feel that you are in a difficult situation and your actions have not worked, have a conversation with your Human Resources Professional, Occupational Health and Safety Professional or Third Party Advocate. 
  • Access your Employee Assistance Program to discuss strategies and receive support or use your benefits to contact a qualified counsellor.

We have a workplace respect expert that can help you. Dr. Pat Ferris is a registered Clinical Social Worker who has has a Ph.D. in Industrial Organizational Psychology where she studied quality of life issues related to work such as stress, bullying and work life balance. She has specialized training in treating trauma and is considered an international expert in the treatment of targets and perpetrators of workplace bullying.

Posted on

Tips For Keeping Mental Health While Working Remotely

As we move into the third week of physical distancing, many people are finding the transition a challenge to mange. Kids, house work, and work-tasks all need our attention, at a time when our capacity is depleted. Today our wonderful team member, Dr. Pat Ferris, shares some practical strategies to help those of us who are now working from home.

  • Keep a schedule. If you can keep your regular schedule, this will keep some familiar routine. If you can’t keep your old schedule, find a schedule that works for you. This might even feel good!
  • Get washed and dressed and get out of your PJs – and get out of bed too!
  • ‘Commute’ to work. Some people have described walking around the block before coming into the house to go to work.
  • Work in area separated for the purpose of work. If you live in a small space or don’t have a room for an office, can you screen off or organize furniture so that you have a space designed for work?
  • Use headphones to cancel out noise if you are in a busy home. And be careful of confidentiality. Make sure that others in your home can’t hear you talking. 
  • Take regular breaks. Get a tea/coffee, go out for a walk/run during lunch if this is your routine. 
  • Take breaks with co-workers. Can you have a virtual coffee or lunch date with co-workers?

Video platforms are a useful way to connect to others while we practice physical distancing.

  • Use video as much as you can. It makes communication better when you can see someone’s body language and facial expressions.
  • Keep in touch with your supervisor/manager -ask for / give positive feedback and support.
  • Have some fun but be respectful of others while emailing, texting, messaging and virtual meetings. Think twice before sending memes and jokes.
  • On the other hand, keep pictures of soothing scenes or funny images that make you laugh around you. 
  • Leave work behind a closed door/space at the end of your workday. Take that walk around the block, do a mental visualization of leaving work and being home.
  • Be compassionate with yourself. Working from home can be a change that requires adjustment and this requires additional energy. You may find yourself more tired. Take a 15-minute nap if you can, talk to someone, chill. 
  • If you feel anxious, take a moment and breathe, stretch, meditate, and practice gratitude for all the positives we have. This too will pass … and maybe out of all this, we can develop a renewed appreciation for life, health, connections and peaceful moments. 
  • If you are struggling with anxiety, worry, depression and coping you are not alone. We can help. The value of sharing your thoughts and struggles with a listening and supportive person can make a big difference for you.

Be compassionate with yourself. You may find yourself more tired. Take a 15-minute nap if you can, talk to someone, chill. 

What are some ideas you have implemented? Please share with us here, Instagram, or FaceBook!

Dr. Pat Ferris is a registered Clinical Social Worker who has worked in a wide range of clinical settings such as hospitals, community mental health, Employee Assistance Programs and private practice for over 35 years. She also has a Ph.D. in Industrial Organizational Psychology where she studied quality of life issues related to work such as stress, bullying and work life balance.