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Mind Your Mind: Connecting with Your Mental Health
Adam Ly, BHSc, MScOT, OT Reg. (Ont.) Ian Lewis, B. Sc. (OT), OT(c)
An Introduction to Mental Health During the COVID-19 Pandemic
Disclaimer & “Expectations”
● Informational only and not delivering any treatment
● Encourage discussion and questions
● Respect and judgment-free
● 1-hour session = limited time
*Please note that this webinar will be recorded and uploaded to the PMI website for later viewing.
About Us
● Education: Completed Bachelors in Health Science in Health Promotion and Master of Science in Occupational Therapy from Western University
● Areas of Practice: Mental health, chronic pain, concussions, return to work.
● Hobbies: Travel, fitness, photography, relaxation/mindfulness, plant care (new!)
● Email: [email protected]
● Education: Bachelor of Science in Occupational Therapy at University of Alberta, Advanced Certificate of Psychological Health and Safety in the Workplace at University of Fredericton
● Areas of Practice: Mental health promotion and rehabilitation at an organizational & interdisciplinary clinic level.
● Hobbies: kayaking, baking artisan bread, volunteering on non-profit boards.
● Email: [email protected]
Adam Ly, BHSc, MScOT, OT Reg. (Ont.)
Ian Lewis, B. Sc.(OT), OT(c)
Agenda
1. Self-Assessment - Concepts of Mental Health- Tools
2. Balancing Realism and Optimism - Toxic Positivity- Validation and Self-Compassion
3. Challenging Your Negative Thoughts 4. Extra Resources
Poll #11. When you are feeling pressure, what is your most likely positive
coping things you do?a. Call a friend/co-worker and discuss
b. Take a break and use deliberate distraction
c. Exercise
d. Take perspective and break the problem down into smaller actionable steps
2. When you are feeling pressure, what is your most likely unhelpful
coping behaviour?a. Avoid and hope the negative feelings/situation will go away
b. Mild, moderate or heavy substance use (alcohol, cannabis, food, etc.)
c. “Analysis paralysis” of all the potential options
d. Anger towards others/things not related to the event/stressor
How are you?
...No really, how areyou?
Mental Health vs. Mental Illness
“Mental health is a state of well-being in which an individual realizes his or her own abilities, can copewith the normal stresses of life, can work productively and is able to make a contribution to his or her community.” (World Health Organization, 2018)
“Mental illness is a recognized, medically diagnosable illness that results in the significant impairment of an individual’s cognitive, affective or relational abilities. Mental disorders result from biological, developmental and/or psychosocial factors and can be managed using approaches comparable to those applied to physical disease (i.e., prevention, diagnosis,
treatment and rehabilitation.” (Canadian Centre for Occupational Health and Safety, 2020)
The Wellness Wheel
(Keep Moving Project, 2017)
The Mental Health Continuum
Mental Health Self-Assessment Tools 1. Self Assessment Kiosk by the University of Toronto -
https://www.surveygizmo.com/s3/2998552/The-Self-Assessment-Kiosk
2. Psychology Today - Do I need Therapy? https://www.psychologytoday.com/ca/tests/health/mental-health-assessment
3. Canadian Mental Health Association (CMHA) - Mental Health Meter. What are your mental health characteristics? https://cmha.ca/mental-health-meter
The Power of Listening
Who can help me?
*Learn about the differences about all the professions here: https://www.sjhc.london.on.ca/professionals/care-teams-mental-health-care-programs
● Yourself!● Family● Friends ● Family Physician ● Psychiatrist ● Psychologist ● Psychotherapist ● Social Worker ● Counsellor ● Mental Health Occupational Therapist ● Mental Health Nurse ● Employee Assistance Programs (EAP) ● Mental Health Community Organizations ● Extended Health Insurance Company Directories
Balancing Realism & Optimism Poll #2:
1. Good mental health is resistance or being able to repel negative
thoughts/feelings and be unaffected by challenge.a. True
b. False
2. Being in control means controlling your emotions and subjecting
them logic.a. True
b. False
3. Unpleasant emotions and thoughts are a regular occurance: their
presence doesn’t mean we are defective or weak. a. True
b. False
(Balanced and Blissful, 2019)
Examples of Toxic PositivityToxic Positivity
“You’ll get over it!”
“Just be positive!”
“It could be worse.”
“Everything will work out in the end.”
“If I can do it, so can you!”
“Everything happens for a reason.”
Validation and Hope
“This is hard. You’ve done hard things before
and I believe in you.”
“I know there’s a lot that could go wrong. What
could go right?”
“That sucks. I am so sorry you’re going through
this.”
“This is really hard. I am thinking of you.”
“Everyone’s stories, abilities, and limitations are
different, and that’s OK.”
“Sometimes we can draw the short straw in life.
How can I support you during this hard time?”
Challenging Negative ThoughtsPoll #3:
1. Thoughts are:a. 100% true all the time
b. Completed, validated actionable steps
c. Mental events to evaluate and additional data to consider
d. Much more reliable than emotions.
2. Changing habitual ways of thinking is easy.a. True
b. False
Example: Running late & will arrive a few minutes late to give an important talk.
Person A:
“The meeting should never should have been
scheduled mid day!”
“They always schedule these when it works
for them but not me.”
“I never get it together.”
“They will think I’m a poor time manager.
Only I could screw this one up.”
“The presentation will be horrible.”
Person B:
“Everyone is late a time or two. I can call
them now and warn them.”
“I am feeling pretty rushed -- if I do some
breathing now I’ll be ready to walk in and
begin right away.”
“There is nothing I can do now but make the
best of the current situation.”
Examples of unhelpful thinking
“The meeting should never should have been scheduled mid day!”
Blaming
“They always schedule these when it works for them but not me.”
Personalization
“I never get it together.” All or Nothing Thinking, Ignoring the
Positive, Overgeneralization
“They will think I’m a poor time manager. Only I could screw this one
up.” Mind reading, Jumping to Conclusions, Personalization
“The presentation will be horrible.” Catastrophization
(Psychology Tools, 2020)
Common Unhelpful Ways of Thinking
Validating Yourself and Self-Compassion “Validation means to express understanding and
acceptance of another person's internal experience,
whatever that might be. Validation does not mean you
agree or approve. . . Self-validation is accepting your
own internal experience, your thoughts, and your
feelings.” (Psychology Today, 2014)
● Encouraging yourself
● Acknowledging your strengths, successes, progress,
and effort
● Noticing and accepting your feelings
● Prioritizing your needs
● Treating yourself with kindness
● Saying nice things to yourself
● Accepting your limitations, flaws, and mistakes
(Martin, 2019)
COVID-19 Pandemic Quick Tips 1. Limit your exposure to the news. Only watch when necessary to receive crucial updates.
1. Keep connected with others.
1. Keep things in perspective and realistic.
1. Distinguish what you can and cannot control.
1. Actively problem solve the things you can control.
1. Let go of the things you cannot control and do something else instead.
1. Assess your own risk tolerance and behave/prepare accordingly.
Community Resources 1. Canadian Mental Health Association
(https://cmhamiddlesex.ca/)2. 2-1-1 (https://211ontario.ca/) 3. Regional List of Mental Health Community Resources
(https://www.southwesthealthline.ca/listServicesDetailed.aspx?id=
10237®ion=London)4. List of Distress and Crisis Centres in Ontario
(https://www.chs.ca/distress-centres-and-crisis-lines-ontario)
Questions and Discussion
References Balanced and blissful. (2019, March 7). Why Toxic Positivity is Harmful -. Balancedandblissful.Com.
https://balancedandblissful.com/why-toxic-positivity-is-harmful/
Psychology Tools. (2020, April 28). Psychology Tools. https://www.psychologytools.com/
Canadian Centre for Occupational Health and Safety. (2013). Mental Health - Introduction : OSH Answers. Ccohs.Ca.
https://www.ccohs.ca/oshanswers/psychosocial/mentalhealth_intro.html
Martin, Sharon. (2019, December 20). 17 Ways to Validate Yourself - Live Well with Sharon Martin. Live Well with Sharon Martin.
https://livewellwithsharonmartin.com/validate-yourself/
Self-Validation. (2014). Psychology Today. https://www.psychologytoday.com/ca/blog/pieces-mind/201407/self-validation
Single Post | keepmovingproject. (2017, July 20). Keepmovingproject; Keep Moving Project | Hong Kong Wellness Non-Profit.
https://www.keepmovingproject.org/single-post/2017/07/21/What-is-Wellness-and-How-to-Live-a-Long-Life
What does recovery in mental health mean? - AMI-Quebec. (2019, July 29). AMI-Quebec. https://amiquebec.org/what-is-recovery/
World Health Organization: WHO. (2018, March 30). Mental health: strengthening our response. Who.Int; World Health Organization:
WHO. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response
*Icons from flaticon.com
