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THIS IS US – SUPERBOWL SUNDAY

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#BellLetsTalk

This post is in support of Bell Let’s Talk – an initiative focused on raising awareness and encouraging dialogue about mental health.

I AM OBSESSED with NBC’s This is Us! If you aren’t already a fan of this award-winning drama, I suggest you binge watch this week to catch up with everyone else who is eagerly anticipating the can’t-miss episode, scheduled to air right after the Super Bowl.

Truthfully, I’m still reeling from last week’s episode and don’t mind having an extra five days to compose myself and prepare for the inevitable.

For those who still need binge watch enabling, here is an overview:

This is Us transitions seamlessly between the past and present; each beautifully written episode shares timeless lessons about love, loss, and the daily struggles and parallels of both generations of the lovable Pearson family.

HOW DOES THIS POST TIE IN WITH MENTAL HEALTH AND ANIMAL WELFARE?

The subject matter of the show includes financial struggles, adoption, ethnicity, body image and other mental health issues including anxiety and addiction, cancer, and of course, grief.

I particularly appreciate the storyline that includes a stray dog who finds his way into the Pearson household. A dog who, it seems has much more to do with the story than we know at this point. Another favourite episode introduces us to ‘Clooney,’ a stray cat that befriends those who need a friend.

It’s not surprising animal companions are introduced in the show; we all know how therapeutic the companionship of animals can be

The show also promotes animal rescue – I can’t say more than that for now.

What is particularly unique about this show is that it is structured around one, life-changing event – the premature death of Jack Pearson.

Why binge-watch?

After 31 super-emotional episodes, we finally learned the cause of the fire that (supposedly) killed Jack. No doubt everyone will be talking about next week’s episode and other pieces of the puzzle will also come together. You won’t be able to avoid it – unless you go into hiding.

My biggest fear is a house or building fire. More specifically, animals trapped inside burning structures. Whenever I see coverage on television, I pray there weren’t animals left behind, and I am beyond relieved when I learn that animals were saved. It is impossible to avoid learning about these situations – as well as the news, someone always knows of someone who has experienced the nightmare of losing a pet in a fire.

Being involved in animal welfare and rescue, people feel compelled to tell me the most horrific stories. In most cases, I’m not able to help change the outcome as the instance has already occurred. Regardless, they still feel I should know – as if telling me lessons the emotional impact the story has had on them.

I am haunted by these stories and the images conjured up in my mind

Last week’s episode of This is Us affirmed my choice NEVER to use my slow-cooker during the day. I’m just not willing to take that chance with my animal companions in the house.

Grab some tissues; Sunday’s episode will be even more gut-wrenching!

Check back next week for tips about fire-prevention and keeping your companions safe.

 

 

 

Today, for every tweet and retweet using #BellLetsTalk, Bell donates 5¢ to #MentalHealth initiatives in Canada. Join the conversation: bell.ca/letstalk

PTSD AND DEPRESSION

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WHAT IS IT AND WHO IS AFFECTED – #BellLetsTalk

This series is in support of Bell Let’s Talk – an initiative focused on raising awareness and encouraging dialogue about mental health.

Post-Traumatic Stress Disorder (PTSD)

Reactions to frightening situations, such as nervousness, inability to sleep and to replay the event over in one’s mind are normal. These reactions usually subside over time, and the affected person(s) resume their normal activities without further disruption. Post-traumatic stress disorder lasts much longer and can leave a person or persons incapacitated.

© Photographee.eu/Adobe Stock

PTSD is a mental illness that causes people to re-live the traumatic event, having vivid nightmares, flashbacks, or thoughts of the event that seem to come from nowhere. Often, individuals will go out of their way to avoid things or situations that remind them of the event. For example, survivors of an automobile accident might avoid driving, or travel, all together.

PTSD also affects the nervous system as individuals constantly feel ‘on edge,’ startle easily, have difficulty concentrating, feel irritable, and experience difficulty sleeping. They often experience a sense of foreboding, even when they are safe. Some people feel very numb and detach themselves from reality, disconnecting from their physical and mental self and have difficulty feeling emotions.

Without support and treatment, some people may turn to alcohol or drugs as a way to cope with PTSD

Certain occupations create a greater risk to individuals, and these individuals are more likely to find themselves in dangerous situations.
Military personnel, first responders (police, firefighters, and paramedics), doctors, and nurses experience higher rates of PTSD than other professions.

click to view previous post regarding PTSD – ‘United by Trauma.’

Depression
Not just a case of “the blues,” depression is a common mental disorder causing depressed mood, lack of interest or feelings of pleasure, guilt or low self-worth, disturbed sleep, loss of appetite, low energy, and poor concentration. Everyone experiences unhappiness at one time or another, usually resulting from a particular cause.

Those experiencing depression are fighting feelings of severe desperation and hopelessness over an extended period. They experience intense emotions of anxiety, negativity, and helplessness. The illness affects almost every aspect of their life. Including their physical health, relationships and work.

For people with depression, there is no “light at the end of the tunnel” — there is just a long, dark tunnel

Depression can happen to anyone. It affects people of all ages and all walks of life. Many celebrities and successful people who seem to have everything going for them battle with this problem. Some individuals who experience depression will go through it only once.  For others, it is recurring.

Living with depression is difficult for those who suffer from it and for their family, friends, and colleagues.

Depression can occur suddenly following a physical illness. It can come about as a result of experiences dating back to childhood, finding yourself unemployed or other life-changing events such as bereavement and family problems.

Identifying what affects you emotionally and the things that are likely to trigger depression is an important first step.

  • lack of energy and feeling tired (all the time)
  • feeling sad (all the time)
  • loss of self-confidence and self-esteem
  • strong feelings of guilt or worthlessness
  • difficulty concentrating and functioning at work/school
  • not experiencing pleasure in situations that used to entertain you
  • feeling anxious (all the time)
  • avoiding people – even family and close friends
  • feeling helpless and hopeless
  • difficulty getting to sleep, staying asleep, or waking earlier than usual
  • loss of appetite
  • loss of sex drive and/or sexual problems
  • physical aches and pains
  • suicidal thoughts and acts of self-harm

The following are only a few of several types of depression:

Mild depression has a limited negative effect on someone’s daily life. They may have difficulty motivating themselves to do even the things normally enjoyed and concentrating on work.

Major depression drastically interferes with an individual’s day-to-day living: eating, sleeping, and other daily activities. Some people may experience only one episode, but it is more common to experience several episodes in a lifetime and can lead to hospital admission if the person is thought to be at risk of harming themselves.

Bi-polar disorder is extreme mood swings – from highs, where the individual feels on top of the world and indestructible, to lows, where they experience complete despair, lethargy, and thoughts of suicide.

It is not uncommon for people with severe symptoms to have difficulty making sense of their world. They may perform acts that seem odd or illogical

Seasonal Affective Disorder (SAD)  or ‘winter blues’ is associated with the start of winter and can last until spring when longer days bring more daylight. SAD can make you feel anxious, stressed and depressed. As well as affecting your mood, it can also interfere with sleeping and eating patterns.

If you are concerned that you may be affected or know someone who is suffering, please speak with a professional; they can help.

Bell Let’s Talk Day is on January 25, 2017. For every text message, tweet/retweet, IG and Facebook post using #BellLetsTalk, Bell will donate 5¢ to mental health initiatives.

Thank you, Lisa, for showing me the light at the end of the tunnel!

 

 

 

Bell Let’s Talk

Canadian Mental Health Association

COMPASSION SATISFACTION

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WE DO WHAT WE DO TO MAKE A DIFFERENCE – #BellLetsTalk

You are committed to helping others. Do you remember why you chose this path? Don’t lose sight of that passion. Stop to admire the small victories, and you will see that your efforts make a big difference.

© Soloviova Liudmyla / Adobe Stock

Flourishing
Living within an optimal range of human functioning, one that connotes goodness, generativity, growth, and resilience
– Fredrickson & Losada, Am Psychologist, 2005

Vs.

Languishing
Living a life that is ‘hollow’ or ‘empty’
– Keyes, J of Health Soc Behavior, 2002

 

MASLOW’S HIERARCHY OF BASIC HUMAN NEEDS
Self-Actualization
‘Feeling on top of the world’

Self-Esteem
‘I like me’

Love And Belonging
‘I feel all warm and squisy’

Security And Safety
‘I feel safe’

Physiological Needs
‘I’m warm, dry, fed and rested’

Have you heard of the Positivity-Negativity Ratio?  It is the ratio of pleasant to unpleasant ‘feelings, thoughts, and attitudes’ over time.

Experiencing Compassion Satisfaction vs. Compassion Fatigue is based on sustaining an optimistic outlook and creating an environment in which you experience more positives than negatives.

THE POSITIVITY-NEGATIVITY RATIO – THE GOLDEN RULE IS 3:1

Easier said than done? Preventing Compassion Fatigue is easier than overcoming mental and emotional struggles.  Here are some ideas to help you develop and sustain an optimistic attitude.  Baby steps.

Focus on the positive
-concentrate on the things that are working for you
-adapt a ‘glass half full’ attitude. Look for any good you can in each situation – or a way to change a situation into a good one. Find ‘the silver lining’
-put your game face on and play to win
-find positive meaning in negative events-find benefit in adversity
-find hope

Live your life through ‘An Attitude of Gratitude’
-show kindness – express kindness in your words and
-show respect and appreciation
-smile for yourself, and for strangers you pass on the street. Smiles make everyone’s day brighter
-share compliments and commend others on their successes
-carry out little acts of kindness – without expectation
-create a ‘gratitude journal.’ It is impossible to be stressed, depressed and angry, while you are in a state of gratitude

Embrace Life
-assume that all people are honest and compassionate
-be forgiving – give second chances and be grateful to receive them
-be open to the possibilities life has to offer
-believe that your best days are yet to come
-embrace change
-trust in yourself, and the universe your faith (whatever that means to you)

Laugh Out Loud
-laugh with others
-laugh at yourself (and your animal companions)
-laugh when you don’t feel like laughing – try to remember something that makes you laugh and use that to get you through a tough moment
-laughter releases ‘feel good’ endorphins and helps us cope with stress

 

Take what you do seriously, but don’t take yourself too seriously
– Staples, Your Life Unlimited, 2013

 

I hope this post finds you when you need it and preferably, before xoxo

 

 

 

 

 

 

COMPASSION FATIGUE

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HOW TO RECOGNIZE IT – #BellLetsTalk

I started blogging as a coping mechanism. A creative outlet for the almost daily upsets experienced by animal-welfare advocates. As much as I deflected and emptied my emotions through these written words, I seemed to attract ten times as much negativity in the course of each week interacting with people in the real world. Knowing how much I care about animals, it seemed people felt compelled to share the most horrific stories with me. As if I am somehow immune or, during my years of volunteering, I must be void of emotions. Although I felt my emotions were, at times out of control, that was not the case!

© Soloviova Liudmyla / Adobe Stock

It seemed each time I turned on the news there was a heartrending story relating to animals: abduction, abuse, house fires resulting in death, etc. Some stories would haunt me for days, and I would start crying at the thought of it.

WHAT IS WRONG WITH ME?

My husband urged me to take a break from it all: the writing, the reading and research, and volunteering. No chance. Advocating and Volunteering gives me a sense of purpose and makes me feel that, in a small way, I can contribute to making a difference.

I am blessed to have an incredible support system in place. After deciding this can’t be what every animal-welfare advocate feels, I reached out to this group of amazing people and soon learned I had been suffering from ‘Compassion Fatigue.’

Compassion Fatigue is the deep physical, emotional, and spiritual exhaustion that can result from working day to day in an intense care-giving environment

– Figley & Roop, Compassion fatigue in the animal-care community, 2006

Also, I am grateful that, as a volunteer, I have access to workshops provided by the shelter. When they listed an afternoon learning about Compassion Fatigue, I made sure my name was on the list. Our host Dr. Stoewen, DVM, MSW, Ph.D is the “Care and Empathy Officer and Director of Veterinary Services” for Pets Plus Us , and is an expert on the topic.

I want to share this information with you so that you will recognize the signs. In yourself, or in others.

When people feel powerless, they become vulnerable. What makes us vulnerable? We’re human beings. It’s human nature.

Is it compassion fatigue or burnout? Burnout results from stress at work. People suffering from burnout can usually bounce back after having a weekend off from issues at work. If they are not able to switch off from the day to day frustrations, they may be left with a sense of low personal accomplishment and the minor stress that causes burnout can escalate, contributing in some cases to compassion fatigue.

Burnout may be caused by:
-problems with coworkers
-job loss (financial security)
-demotion

Characteristics of burnout: 
Emotional & Physical Exhaustion:
you may feel overloaded with pressure, tired and lacking energy.

Avoidance & Alienation:
as you become more frustrated with your job and the work environment, you may develop a cynical attitude feel that you are no longer able to trust your coworkers. During this time you may feel alienated or choose to distance yourself emotionally and physically from your work and coworkers.

Diminished Performance & Negative Attitude:
Daily tasks at work, and home, including caring for family members can be affected. People experiencing burnout find it difficult to concentrate, tend to be negative about duties, are less innovative and may be lethargic.

If you aren’t able to leave work behind at quitting time it might be time for a change of environment – or job, to prevent burnout from escalating!

It can become a vicious circle. The overlap of any of the following, in any combination, and in any amount can contribute to Compassion Fatigue.

© Soloviova Liudmyla / Adobe Stock

Examples of Traumatic Stress:

Primary:
-personal pain, trauma, or loss
-death of a loved one (including animal companions)
-separation/divorce
-car accident
-alcoholism/addictions
-major disease diagnosis
-mental illness
-family violence

Secondary:
-dealing with someone else’s trauma, pain, and loss
-animals
-customers
-each other

Examples of Cumulative Stress:

Professional:
-intense workplace demands and stress
-long hours
-inability to achieve work-related goals
-unmet expectations
-boredom with routines
-powerlessness
-staff discord

Personal:
-intense family demands and stress
-family conflict
-personal health problems
-financial concerns
-housing difficulties
-social isolation

(Mathieu, The Compassion Fatigue Workbook, 2011)

Depending on each person’s coping skills, and mental health, some people are more vulnerable to experiencing compassion fatigue. Depression can be a symptom of full-blown compassion fatigue.

Compassion Fatigue is the natural consequent behaviors and emotions resulting from knowing about a traumatizing event experienced by a significant other – the stress resulting from helping or wanting to help a traumatized or suffering person (or animal) 

– Figley, Treating Compassion fatigue, 2002

 

Symptoms of Compassion Fatigue may include:
-personality change
-reduced sympathy and empathy for others
-Mood swings, anxiety, depression, suicidal thoughts or gestures
-anger and irritability
-being easily startled
-negative self-image
-lethargy, physical and emotional exhaustion
-memory loss, forgetfulness
-loss of efficiency and reliability
-indecision
-inappropriate judgement
-interpersonal problems
-tearfulness
-unpredictable work habits and patterns
-becoming accident prone
-excessive time at work OR
-increased sick time and time away from work
-alcohol on the breath
-heavy ‘wastage’ of drugs
-physical deterioration
-customer and staff complaints about changing attitude or behavior
-increasing personal and professional isolation
-skepticism, cynicism, embitterment, and resentfulness
-avoiding certain animals, customers, & euthanasia (in the shelter and veterinary worlds)
-some people experience self-denial (soldier mentality)

The Consequences:

Physical: headaches, gastrointestinal upsets, and chronic pain and fatigue

Mental: mood disorders (anxiety and depression), eating disorders, dissociative disorders, personality disorders, and addictions (smoking, alcohol, and gambling)

Professional Competence: poor interpersonal relationships and compromised (animal) care.

Organizational Welfare: spreads like a contagion to the detriment of the workplace climate and outcomes.

Vocation: premature job changes, and different career path.

(Mathieu, The Compassion Fatigue Workbook, 2011)

Compassion fatigue has driven both promising and seasoned professionals out of their professions entirely, permanently altering the direction of career paths

– Mitchener & Ogilvie, 2002

In my next post I will be outlining the Compassion Fatigue Process, how to manage it and turn our experiences into ‘Compassion Satisfaction.’

 

 

 

 

MY D-O-Gs HAVE O-C-D

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OBSESSIVE COMPULSIVE BEHAVIOURS – #BellLetsTalk

Now that I have your attention, I would like to note that, although it may seem as if I was making light of the situation in the title, these behaviours are serious having an impact on mental and physical health.

In ‘wait’ position (counting to ten) for hide-and-seek

Tail chasing, obsessive licking (Henry), and destructive acts (Jack) are common obsessive behaviours in dogs. The licking may result in ‘a lick granuloma’ or ‘ALD’ acral lick dermatitis.

Obsessive behaviors in cats include ‘pica’ (wool-sucking or eating substances other than food), and ‘psychogenic alopecia’ (excessive grooming causing hair loss and baldness).

As is the case with people suffering from OCD, the compulsion is brought on by anxiety. The behaviour provides temporary relief until further obsession over an issue, causes anxiety to escalate.

It is a vicious cycle

It has been suggested that our animal companions mirror our moods and symptoms. I do experience mild anxiety and have two dogs that are highly anxious. Did my issues make them that way? No.

Animals demonstrating such compulsions tend to be anxious. It’s less likely you will notice these behaviours in laid back animals. All my dogs are puppy mill rescues, and we have had to work on mental and physical issues: building trust and improving their health.

According to Veterinary Practice News:

Environmental enrichment alone will not normally reverse a compulsive disorder, but a stress-free, user-friendly environment can prevent compulsive behavior from developing in the first place and make relapse less likely after successful pharmacological treatment.”
Preventing a dog or cat from performing a compulsive behavior by physically restraining the animal in some way only leads to more anxiety, not less.

As a human, I appreciate the fact that I can calm myself down in most situations and I avoid the ones that might trigger anxiety (crowds). I am also very lucky that the people in my life are respectful of my feelings and I don’t feel pressured to do anything that might make me uncomfortable. Or, if I do, they are okay if I remove myself from the situation.

I have been able to manage my anxiety by attending yoga classes, practicing reiki, walking and other exercises, writing, painting, playing the piano and even singing. Not performing – that’s a trigger.

Similarly, there are things we can do for our animal companions. Before assuming they are reacting to a compulsion, discuss your concerns with a veterinarian to determine the source of the obsessive behavior to rule out physical conditions, such as thyroid disease, or diabetes.

Limited edition knitting needles – redesigned by Jack

Diet & Nutrition
Read labels and know what ingredients are in the products you are feeding your companions. Avoid fillers and byproducts

Exercise
When we first rescued Reese and Jack, their bodies were frail, they were underweight and lacked muscle tone. Daily exercise is key to a strong, resilient body. Even small dogs require regular exercise. They are dogs; they were designed to enjoy the outdoors!

Some ideas:
Outdoor fetch
Walks, Hikes or Jogs
Some days in Ontario, it is just too cold. We provide additional mental stimulation and play ‘brain games’ or,
Indoor fetch
Tug-of-war
Hide-and-go-seek
Puzzle and treat-release games
Biking or Rollerblading
Swimming (weather permitting)
We also love agility:
Find a reputable trainer if you’re interested in participating in tracking events, flyball, agility or dock diving in your community

Build a Strong Immune System
A healthy immune system will protect cats and dogs from diseases. This has been a challenge for us, with Henry. He has an over-reactive immune system to the point of creating allergies and autoimmune disease. We are working with our DVM and a holistic vet to balance his system. We also spoke with our holistic vet about vaccinations, and the possibility that our companions may be over vaccinated and over medicated. We are looking at alternatives to Vanectyl-P, a brand name medication that combines trimeprazine and prednisolone.

There are several homeopathic remedies for obsessive behaviors such as Bach Flower remedies (rescue remedy). Discuss these options with your holistic veterinarian. Alternatively, you could try the Thundershirt by Thunderworks. The shirt wraps snuggly around your cat or dog, and the pressure is believed to be comforting and provide reassurance. Reiki and acupuncture may also help relieve anxiety in your companion.

Cats and dogs like routine. As we know, cats are in charge independent, and changes are especially stressful to them. We often have visitors, and recently introduced our newest pack member Jack into the fold. We try not to do everything at once and no matter what is happening, we stick to the Rooster’s routine (cat). That way, he feels that he still rules the roost.

Mental stimulation for cats

Our routine includes:
-Escort him to his ‘free feed’ station in the morning for breakfast BEFORE we feed the dogs
-Both litter boxes scooped daily and cleaned regularly
-Bedding washed weekly (as is the dogs)
-Play station and toys remain in the same place. We try to ensure the toys are not accessible to the dogs
-Rooster decided he would like to eat his evening meals with the dogs. His dish is first on the floor, and there is no ‘wait’ for him

It is equally important to interact with cats. I have tried training Rooster, and he will sit and beg (really). In this case, I am referring to puzzle toys, scratching posts or fishing pole type toys.

Rescue Remedy and Thundershirts are also an option for our feline friends.

 

I wrote this post in support of the Bell Let’s Talk Campaign.
Talking is the best way to start breaking down the barriers associated with mental illness.

Logo from Bell Let’s Talk toolkit

Listen to what Howie Mandel has to say:

Bell Let’s Talk day is January 25th, 2017. Us hashtag #BellLetsTalk to get the conversation started.

 

 

 

 

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