Resources for Coping with Anxiety in the Summer Time

Posted by: Tanya Levy on July 20, 2015 2:11 pm

July 20th, 2015

Summertime can be a beautiful time for rejuvenation and rest. It offers fresh air and sunshine for walks in nature, gardening or time at the beach. There is also opportunity for reconnecting with family and friends or for solitude and time alone. For some, reconnecting with family can bring up old feelings which can lead to anxiety before, during and after visits. Here are some suggestions and resources for dealing with anxiety:

1. Recognize what anxiety feels like for you
Anxiety can feel different for everyone. You might have racing thoughts, sweaty palms, or feel short of breath. If you can simply notice the symptoms and say to yourself, “here I go getting anxious”, it can take the pressure off of having to do anything. Sometimes noticing is enough. To help you notice how you are feeling in your body, one technique is to do a body scan. Here is a 10 minute body scan practice video to help ground you by Elisha Goldstein http://www.youtube.com/watch?v=zsCVqFr6j1g

2. Cultivate Mindfulness
Noticing allows us to be mindful and focused on the present moment. Dr. Russ Harris has a helpful section on mindfulness on his website and free resources too. Check out http://www.thehappinesstrap.com/ . Meditation can also help you become more present focused. Being present and focused allows you to focus on now and let other thoughts go. Here is a mindfulness meditation with Jon Kabat Zinn to help you be more mindful. http://www.youtube.com/watch?v=3nwwKbM_vJc

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

A Little Mindfulness for the Summer

Posted by: Jennifer Morrison on July 20, 2015 8:25 am

Working in public education has many challenges but it has many perks as well. Two months off in the summer is pretty nice after 10 months of action filled days. Many teachers will take time in the summer to take courses or other professional development opportunities. For us it is the best time to devote ourselves to learning. This summer, in between a few books and time with my children, I have decided to do some colouring.

I purchased a mindfulness colouring book for adults. So, when I get the time, I pull out my book and colouring markers, sit in my chair and let my mind shut down the stresses of the day and focus on what is right in front of me. I have to admit it feels great. Sometimes I am lucky and I get 30 minutes to colour and other times I may only get 5 minutes. No matter how long the time is I am still able to be in that moment with my body and my mind. It truly is a calming experience.
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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Reflections on Time Management

Posted by: Denise Hall on July 17, 2015 8:06 am

A common complaint from my friends and colleagues is that we should manage our time better. We think it is just a matter of “getting organized”. I would like to reflect on what I think managing our time actually involves and why it is important that we address the issue of our time constraints.

“Time is money” and the thinking goes if we are more efficient with our time the more money or benefit we will accumulate. Also being “on time” is a quality that some people get obsessive over and it is considered a major affront if someone is late for a meeting or event.

Managing time is illusive, sometimes the more we pay attention to it the more it slips away, the more we ignore it sometimes the more we actually have “control” over. It is the worry rule; the more we worry about managing time the more likely we are to not accomplish our goals in that area.

In our technology crazed world we are constantly accessing our phones, Facebook pages and You Tube videos. These devices are tools, not masters and instead of us managing them and using them to manage our time more efficiently, they tend to manage us. And when these gadgets consume every waking moment, there is no time left for creativity, interpersonal connection, and just plain “veg’ing out”.

In hunter/gatherer societies food gathering was an intensive short-term activity and there was a great deal of time to feast, relax, play, and socialize. In so-called “modern” society work consumes a great deal of our time whether it is household tasks, childcare, volunteer work or paid work. We tend to be consumed by work with little time for thinking, reflecting and creating let alone socializing and developing solid relationships with others. The reasons for this are not something for this article.

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

The Stresses of Starting Over

Posted by: Jennifer Morrison on July 13, 2015 12:00 pm

We know that people often change jobs. In fact research show that’s on average people switch careers 5 to 7 times in their life. I am currently in this transitional phase and would like to share with you some of the angst I am feeling during this time.

I have had the anxiety that many teachers face when moving positions or schools but working within the same board has always made that transition easier.

Now, I found myself changing my job for the fourth time in 7 months. I have not lost a job, nor have I been fired, but that does not mean it is not stressful. The first job change came when I left my permanent job of 15 years to relocate our children and I to where my husband was working. I did find a job quickly, (job number two) in a great community but the pay was $30,000 less. WOW. We thought we could do it and we discovered pretty quickly that 5 people will struggle on two low incomes. So, as great as my job was I knew I would have to move on as soon as another job became available. That other job came quicker than I thought it would and so within 2 months of the first move I was off again. I took job number three, said goodbye again and moved on as a substitute teacher in the local board. Money went up, bills got paid and now, only a few months later I am facing another possibility: stay as a substitute in the position that I will probably have for a year and hope it leads to a more stable job down the road, or apply for some permanent positions that have recently crossed my desk. Again, I enjoy my position but it is not a permanent job. Do I stick it out and hope for the best or apply for others positions again? ARGH. I apply and thankfully, after several job moves in a short period of time, I am happy to report I have a permanent, stable career in my field. I am extremely glad that I made the decisions I did and that I am now in a better place financially and professionally.
However, perhaps my personal health took a bigger toll then I realized. Here I am again moving jobs, packing up my stuff, saying goodbye to great coworkers and moving into a new job. This is the third move and fourth job time since January 17, 2015. I did not realized how much stress I was under until I finally allowed myself to relax. I am now noticing that my shoulders are extremely tight, my migraines are coming back, my bite plate may need to be replaced and I have gained a bit of weight. Right now I have a headache and feel like a could sleep for days. AHHHH…the joys of career and life changes. Remember to take care of yourself!!

*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

A Conversation with Grief

Posted by: Bonney Elliott on July 9, 2015 4:00 pm

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Internalized other interviews are a powerful Narrative Therapy practice. The therapist invites the client to speak from the imagined perspective of a significant person in their lives, living or dead. Often, this exercise elicits deep emotions and insights into relationships and values. People live inside of us.

At a narrative practice group on the subject of grief, my colleagues and I try a twist on the internalized other interview. None of us in the room are strangers to loss. There have been some very recent family deaths amongst the group. We decide that rather than interviewing a colleague who would connect with and speak as a particular internalized person, we will conduct the session as if she were the personification of Grief itself. My colleague plays the part impeccably. It feels as though she channels our collective experience. We are blown away, moved, and more deeply connected by the dialogue that ensues.

Welcome. Grief seems surprised. I’m not always welcome, she explains, sinking deeper into her chair. Ah, I nod. What is it like, to not feel welcome when you come to call? I ask. Grief answers from the heart. It is hard, she replies. She describes how out of sync she feels. The party guest who nobody knows what to say to. Hurt, alone, avoided, unwanted and cast aside. Trapped, but unable to leave. I understand though, I get it. I’m not easy to be with. Her tone is empathetic, compassionate.

My other colleagues listen intently, silent witnesses to her eloquence. Continue reading →

*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Back To Basics: Using Distress Kits for Simple Self-Care

Posted by: Anna Coutts on June 16, 2015 12:34 pm

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Where’s your wellness toolbox? This was question that was recently posed to me while attending a Youth Engagement meeting. A few child and youth workers had created a smorgasbord of simple coping tools so the youth could create customized distress tolerance kits.

I was heartened to see my push for putting such kits into practice at our residential programs was paying off. It was inspiring to see both the work the staff put into preparing the event and the youth’s delight in making the kits.

Then one of the staff prompted the clinical team to start making our kits. The suggestion threw the team off-guard. Our kits? Everyone seemed a bit puzzled by the suggestion. And in that moment, I was reminded just how few of us practice what we preach.

Sure, we all have self-care strategies we use, whether it’s yoga or traveling or personal therapy. Yet due to our busy work days, we often dismiss using the simple yet solid strategies we recommend to our clients. This applies not just to therapists as individuals, but mental health organizations in general.

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

How Do You Know You’re Awesome???

Posted by: Bhavna Verma on June 16, 2015 8:54 am

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When we know we’re on our “A” game, we totally feel awesome! When a client has their ‘lightbulb’ moment, due to our reframing- we feel awesome! When we advocate on a client’s behalf and they are granted their much deserved rights- we feel awesome! The list continues. But, the question is; what defines awesomeness? Jeff Boss wrote ’14 Signs You’re On The Path To Awesomeness’ for Forbes. I will focus on the areas that resonated with me, however, the link will be provided as well for you to review. The first one that I really gravitated towards was ‘When life curveballs are thrown at you, you take a swing’. For me, this indicates that you are not concerned with how you may be perceived in the eyes of others; you will take that swing no matter what! Which, in our field of work, this means trying new therapeutic approaches and becoming creative in style. The client may comment that the idea is silly, but without trying, you would never know if it worked! Another sign that I felt was important was ‘Top performers are willing to be wrong’. There is no weakness in accepting that you are wrong, so long as you are willing to learn and find out the correct answer. We’re not perfect, and we won’t have all the answers. So why not just let our clients know that we don’t know? Again, so long as we express that we will find out! The third and final sign of awesomeness that struck me was, ‘Top performers love uncertainty’. Why this particular sign resonated with me was because I am not a fortune teller. I can’t possibly know what concern or state of mind a client will walk into my office with. Therefore, why have a plan? By accepting that there are uncertainties, we are better therapists. Why? Because, again, no situation is perfect! And, personally, I enjoy the unknown. It keeps me on my toes and I welcome the challenge. There are 11 other signs of awesomeness that Jeff has on his list. Have a look, and see which resonates with you. These signs are great reminders for when we are feeling burnt out, tired, and fatigued. They remind us that we have the tools to not only support our clients, but also maintain our own self-care. If we have mini pep talks before each session, with a simple, “You are awesome”, the session will go extremely well.

Reference: http://www.forbes.com/sites/jeffboss/2014/07/26/14-signs-youre-on-the-path-to-awesomeness/

*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Why Self-Care is Essential in Times of Uncertainty

Posted by: Tanya Levy on June 9, 2015 11:19 am

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June 9, 2015

It is difficult to turn on the radio or the news without hearing about cutbacks or changes to jobs or services. As counsellors we are the listeners to stories of personal and community change on a daily basis. As we support clients in their journey in times of uncertainty, how do we support ourselves to be fully present?

Self-care is essential as a counsellor and in times of uncertainty it becomes even more important. Think about the basic building blocks of self-care: adequate rest, healthy food choices, and activity that suits your body. Take a moment and reflect on your last week. Where in your daily routine have you made time for you. Even taking five minutes to breathe or walk outside and get fresh air can make a huge difference. In times of change, the small actions that are in our control can make a huge difference in our sense of personal equilibrium.

Looking at the relationships in your life is important. Self-care happens in the context of our workplaces, families, friendships and communities. As you examine the relationships in your life, consider the following questions. Are you getting enough support? Are you finding that the people in your life truly listen and give you a sense of feeling understood? Do you feel connected to your community? If not, where can you carve out time for you? Limit the time with people that do not nourish you. Seek out fun activities that you truly enjoy.

Daily practices that root you in mindfulness or enhance your spiritual self can be very beneficial. Mindfulness is the simple act of noticing the beauty in the world around you. Sitting on the back deck in the morning drinking a cup of tea as you watch the sun rise or listen to a bird singing. Mindfulness is about making time for noticing. Take time to breathe. Make room in your day for walking. Spend time in nature. For some, writing about or photographing what you see can help.

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Musings of a Conference Junkie

Posted by: Stephanie Burley on June 2, 2015 8:28 am

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June 2, 2015

Self-care has become a hot topic within the realm of counselling, and rightfully so. As counsellors we are witness to an incredible amount of pain, loss, trauma, and a myriad of other emotions. In order to forge a positive therapeutic alliance with our clients it is important that we as counsellors are in a place of wellness so that we can bring our own strength into the counselling relationship to assist our clients by asking those hard questions, and listening without judgement. In my own experience I find that I often don’t know that I need to indulge in self-care until I finally do it. Once immersed in a self-care activity it becomes strikingly apparent that, boy, did I need it! Last week I had the privilege of spending three and a half days at the CCPA National Annual Conference in Niagara Falls. It might sound odd to equate attending a busy, mentally taxing conference with self-care, but I can assure you that is exactly what it was. This is an interesting point to consider – self-care needs to be tailored to the individual. Not everyone will find the same activities rejuvenating or restful.

Currently I am working as a Career Counsellor in an Ontario university. Although I have seen some attitude change, I believe that there is a belief that career counselling is different from personal counselling. I’ve heard colleagues in non-counselling roles indicate that career counselling was the “light” side of counselling. I suppose in some instances this may be true. However, as a career counsellor I can attest to the fact that the clients that join me in my office are often experiencing emotions linked to loss, grief, disappointment, confusion, frustration and shame. Over the past several months I have seen students – both at the undergraduate and graduate level – arriving in my office and sharing stories of financial crises, marital separation, health concerns, stress and anxiety, familial pressure to succeed, and suicidal ideation. The number of instances where I have asked the student sitting in front of me “are you planning on harming yourself?” is now so high I’ve lost track. The idea that career counselling is “light” counselling does not align with the experience I have had throughout my career.

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*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Let’s Give Creativity a Break

Posted by: Priya Senroy on June 1, 2015 2:26 pm

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So it’s now June and half of the year is gone and I can feel that creative burnout smell and I better do something about it, or else, I will be spooning my whole summer with the crash and burn aftereffects. I am being more aware that I need to take care of myself so that I can take care of my practice and also encourage the importance of self care in my clients. As a creative arts therapist and counsellor I have decided to take myself out of feeling the need to be creative 100% and have decided to take a break from the traditional meaning of creativity, in different ways.

So here is one main tip that I have started to implement as I am beginning to prevent the dreaded emotional drain of batteries. ‘Take a break’ is my latest mantra and I have been sharing ideas with my colleagues, at workshops and with my clients and it’s amazing how many conversations are being generated around self care and self advocacy. A study by the University of Illinois has shown that the brain’s resources drop after a long period of focus, which hinders overall performance. Even a brief time away can restore the brain’s ability to think creatively.

So, here are 50 ways to take a break:

Take a bath
Listen to music
Take a nap
Go to a body of water
Watch the clouds
Watch the stars
Fly a kite
Let out a sigh
Rest your legs up on a wall
Light a candle Continue reading →

*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA