Taking Care of Your Mental Health

This week is Mental Health Awareness Week and I would like to share a few important pieces of information about what mental health is, why it’s important, how to ensure you are taking care of your mental health, and how to get the help you need.

What is mental health?
When I help people in my counselling sessions, I refer to mental health as feeling balanced and well equipped to manage stress.  There will always be stressors in our lives and we can only reduce them to a certain degree.  Learning how to better manage these stressors is key.
 
Why is mental health important?
When people struggle with mental health issues, they usually have difficulties making healthy choices. When unhealthy choices are made, there are often negative consequences which can increase the risk of developing more serious mental health problems or which can impact their physical health and lead to problems such as heart attack, stroke, and diabetes.  Mental health issues can also affect relationships and socio-economic status.
 
There are definitely many factors that could be contributing to mental health issues that could be out of someone’s control such as:
 
- Lack of resources
- Lack of education and training
- Genetic predisposition for mental health disorders
- Chronic health conditions
- Living in poverty
- Living in an abusive environment
- Being exposed to trauma
- Being a minority
 
It is important for us to not only improve and maintain our mental health but help increase awareness, decrease stigma, and become involved in our communities to improve access and resources for those who might be at greater risk of being affected by mental health problems.
 
How to ensure you are getting the help you need
There are a variety of things that you can do to improve your situation, maintain your mental health status, and prevent mental health problems.
 
Here are some examples of healthy behaviours that indicate that my clients are taking good care of their mental health and some things that we can all do to ensure we are staying healthy:
 
- Asking for help
- Taking personal responsibility
- Saying no and delegating tasks
- Establishing healthy boundaries with friends and family and at work
- Exercising by making it a priority
- Sleeping well by making it a priority
- Eating healthy and balanced
- Reducing or limiting mood-altering substances
- Connecting with friends and family and meeting new people
- Being open and honest about feelings and thoughts
- Taking risks by learning or trying something new
- Finding gratitude in everyday life
- Contributing to society by working or volunteering
- Participating and belonging to a community
- Engaging in meaningful activities/hobbies
- Reducing unnecessary stressors
- Getting help from a trained, qualified professional
 
How can you get help?  Get counselling!
 
There is no better time to get connected with a counsellor.  Not only are there many online and telephone counselling options available - which can be accessed from the comfort of your own home - but also many options that are freely available.
 
Free services
 
 - Usually available through your local, provincial health authority
-  Typically complete an intake assessment to determine program eligibility
-  Varying length of time to get accepted into a program; anywhere from same day to a month depending on the type of services required and needed
-  These services usually offer short term counselling which is around 10 sessions with the same counsellor
- There are some programs that offer single / same day sessions by walk-in appointments- these are usually with different counsellors each time.
- Hotline and distress call centres are available in times of crisis or if experiencing suicidal thoughts
- Homewood Health is currently offering free mental health counselling and support services to people of all ages across Canada during the COVID-19 crisis.  These services can be accessed at wellnesstogether.ca or by calling 1-866-585-0445.
 
Employee and Family Assistance Program (EFAP)
- Some employers provide EFAP services to their employees which consists of short term counselling services and other supports and resources to the employee and their family - ask your employer or HR department if you receive EFAP benefits
- Total number of sessions vary depending on the employers program and is usually anywhere from 4-10 or more.
- It’s as simple as calling the intake department and setting up an appointment with a counsellor.
- Waiting time varies from same day to a few days.
- No payment necessary as this is a service covered automatically by the employers’ contract with Homewood or other EFAP provider.
- Completely confidential and the workplace does not have to know.
 
Private Practice
 
Many health insurance providers cover up to $1000 per year in coverage for counselling services. These services can be offered by:
- A licensed and registered social worker with a master’s degree MSW
- A licensed and registered psychologist with a master’s or PhD and sometimes other professionals depending on your insurance policy
- You can do a google search for a local counsellor, or check out a registry of different counsellors by visiting www.psychologytoday.com
- Not all counsellors advertise and you can sometimes find them by word of mouth, through a family member or friend, or your doctor
- Payment is usually completed the same day and cost can range anywhere from $50-200 per session.
- Receipts can be submitted the same day and fees can be reimbursed within hours to a few days. Receipts can also be submitted at tax time if there is no insurance coverage.
- There is usually no limit to how many sessions you can receive and some counsellors can provide longer session length
 
Benefits of counselling
 
- Objective perspective
- Confidential
- Professional and trained
- To improve communication and interpersonal skills
- To improve self esteem and confidence
- To learn healthy coping skills to manage mental health symptoms
- To learn how to develop healthy relationships
- To receive help with addictions, eating disorders, and other maladaptive behaviours
- To learn how to help your friends and family members
- For grieving support
- Coping with chronic pain and health conditions
- Support and learning how to improve parenting skills
- Improve self-awareness and empathy
- To receive validation and support
- Support with making decisions
- To receive feedback and encouragement
- To challenge negative thoughts and beliefs
 
People of all ages, with different concerns can receive counselling and benefit greatly.  There are no problems too big or too small and you don’t have to have a mental health disorder to receive counselling; it is beneficial for everyone regardless if there is a problem or not. It helps to talk to someone who is experienced, qualified, and objective.  
Check out my website for information about how I may be able to help you. www.soulaspirecounselling.ca