We all know how trying everyday life can be. The minute you roll out of bed, it hits you that you have a long day ahead of you: feeding the dog and letting him out, prepare breakfast or just some coffee to go, slaving away at work. You might not even remember the last time you could sit in total silence and just breathe.
As you might imagine, you are not alone. In fact, it has been reported that nearly 30% of Canadians because the ages of 15 and 75 regularly experience high levels of stress at work. Of course, work is just one face of stress. Add children into the mix and their countless demands, and you must take away some more of your alone time. Caregiver for a sick relative? There goes more--if not all--of your opportunity to relax. Fortunately, as more research regarding the importance of self-care emerges, so do more clever tips to enjoy it--even for the busiest of people. Read on to learn all about self-care.
Self-Care in a Nutshell
Self-care is a fuzzy-sounding term with a relatively straightforward definition: it simply refers to anything you might do with the intention of improving your physical well-being or peace of mind, or both. For instance, perhaps even with your hectic schedule, you still set aside time to prepare yourself a healthy, well-balanced dinner. This could be considered an act of self-care. Other things people might do to improve their physical and mental health include going for a jog, meditating, taking a hot bath, or watching a favorite movie. In short, if it brings you some sense of pleasure, lowers your stress levels, and contributes to your general health, it can be considered self-care.
Why Self-Care is Important
Sometimes the things we find most rewarding are also the most exhausting. For instance, if you care for a severely ill parent, you likely take great pleasure in being able to provide for someone you love deeply. But there is one thing you have trouble admitting to yourself: it is hard, sometimes too hard. You might even feel as though taking a break to attend to your own needs would be selfish. Indeed, sometimes we think we need to wear our stress like a badge of honor. But understand that stress is not just a nagging nuisance to you. Below are some reasons you should take self-care seriously.
- Your Health Could Be at Stake. Yes, being overly stressed can actually affect your physical health. You might get frequent migraines, upset stomachs, even insomnia when all you want to do is sleep. Stress that goes unchecked for too long has even been associated with such conditions as hypertension and heart disease.
If you fall seriously ill, do you think you will be able to be the best caregiver you can be? Probably not. Not to mention, the people who care about you likely want the best for you. And that includes taking time for yourself.
- You Could Be Compromising Your Productivity. You might believe that doing more equals more accomplished. However, if you push yourself to the point of feeling ill or overly stressed, you could be harming your productivity rather than helping it. It has been established over the years that employees who experience the most stress take almost twice as many sick days as their less stressed counterparts. Even if you do not call off sick, can you really be performing your best if your mind is racing ceaselessly?
How to Practice Self-Care
Now that you know what self-care is and why you should practice it. But how can you get started? Below are some tips to help you develop your own self-care routine.
- Pamper yourself; practice great personal hygiene. Sure, even during times of stress, you might perform basic hygiene like brushing your teeth and showering. Sometimes, however, stressed people do not give themselves adequate time to attend to their grooming needs. Your self-care might involve a longer shower. You might even spend extra time styling your hair. It might not seem like much, but taking care of your appearance can help you feel more confident.
- Take time to enjoy healthy, satisfying meals. Most people understand the importance of healthy eating on both physical and mental health. But what about giving yourself the time to eat in the first place? Instead of wolfing down a bag of chips and sandwich at lunch, set time aside to prepare yourself a meal you will actually look forward to, one that ideally offers ample nutrition. Then, actually take your lunch break. Do not look at your phone. Do not try to sneak in work. Simply focus on eating and feeling satisfied.
- Spend time with the people you care about. Yes, sometimes it is hard to make plans when your schedule is packed. But even if you cannot go on a lunch date with your close friend, consider calling her just to chat. You do not have to discuss your woes; you can talk about whatever makes you happy, maybe even laugh a bit.
Want more advice about dealing with stress? Visit Oakville Wellness Center to get started.
Over 3 million Americans today stutter, but exactly what causes stuttering remains largely unknown. Right now, researchers agree on just four main factors that may heighten the possibility of someone developing a stutter:
Stuttering in Children
Stuttering is relatively common for young children between the ages of 2 and 5 years old who are learning how to talk. For most children, the stutter will go away on its own once speaking becomes easier. However, some signs that may warrant an appointment with a doctor or speech-language pathologist include:
Neurogenic stuttering differs from developmental or neurophysiological stuttering because this type of stuttering only occurs after someone suffers an injury or disease in their central nervous system. These injuries and illnesses can include:
People at any age can develop a neurogenic stutter following one of these ailments, but it’s been shown that elderly people are most at risk.
Symptoms and Difficulties of Stuttering
Regardless of how someone develops a stutter, the symptoms remain the same. Stuttering is classified as a speech disorder that impacts the fluidity of someone’s speaking. It disrupts a normal rate of speech and it can be characterized by repeating words, sounds, or syllables. Common symptoms of stuttering include:
Struggling with a Stutter?
Adults who have been struggling for years with a stutter may find speech therapy or cognitive behavioral therapy useful. It is unlikely that the stutter will ever completely disappear, but they can learn how to reduce stress, practice relaxation techniques, reduce the frequency of their stutter, and much more. Adults who stutter can also benefit from talking to a therapist about any psychological problems that may have been brought on by the stutter. Easing anxiety, loneliness, or feelings of anger can help ease the physical effects of stuttering as well.
A selfless heart can heal a thousand wounds, but first it must heal itself. There are over 43 million adults in the United States outside of the healthcare industry who have taken it upon themselves to care for another. Whether it’s an ill parent or an injured spouse, the call to action is second nature to these caring individuals. But while watching over others, it is easy to forget to take time of oneself.
Take Time For Yourself
The largest population of home caregivers are known as the sandwich population. These are often adults with both young children and elderly parents to take care of. Between ensuring the kids are doing their best in school, caring for their parents, and working, often full time, these caregivers find little to no time for themselves. If you have found yourself squished into this spot, it is important to take a breath and step back.
Although it may seem like you need to take care of everyone, you are likely forgetting the most important person-- yourself. According to researchers, caregivers who take no time for themselves can become extremely stressed. This can lead to harmful habits including smoking and excessive drinking. According to a study published in the Journal of the American Medical Association, caregivers who spend 9 hours or more a day caring for someone else have double the risk of heart disease, and are 63% more likely to die compared to non-caregivers of the same age.
Physical Signs of Caregiver Stress
Because caregivers seem so resilient, it can be hard to notice the signs of stress. Even the most exhausted people can fake a smile and say “everything is alright.” There are some physical signs of stress that are easy to pinpoint. The first is constant exhaustion. A caregiver may try to ignore this symptom, saying they are just tired because they work too much. While this may be true, severe exhaustion is a sign of depression. If the caregiver feel tired even after getting a full night’s sleep, or uses exhaustion as a reason not to get out of bed, it is time to seek help.
Another physical sign is weight gain or loss. If a caregiver is ignoring their physical appearance, it is a sign they are stressed or overworked. If they are losing weight, they could be skipping meals, which can cause low-blood sugar. Again, this is also a sign of depression. If it is not addressed quickly enough, depression can lead to thoughts of suicide.
Emotional Signs of Caregiver Stress
Not all signs of stress can be seen by the naked eye. If you are worried about a caregiver, even if they look fine on the outside, it is important to have a conversation with them. Sometimes all anyone needs is an ear willing to listen. Some of the most common signs of stress include headaches, feeling numb, and trouble focusing. When the stress has reached this level, professional help may be required.
When someone you love is sick, it can be difficult to allow someone else to help them. You do not need to give up the reigns entirely, but hiring respite care is a great first step. Respite care is planned, temporary caregiver for your loved one. Hiring someone you trust to help out one to two days a week can help you relieve stress and find time for yourself.
Instead of spending 24 hours a day by someone’s side, make sure you are scheduling breaks. If being a caregiver is essentially your full-time job, treat it that way. Make sure you step a way for 10 minute breaks, and ensure you are eating lunch. It may feel selfish at first, but in reality, it is usually a benefit to all parties involved. By taking time for yourself, you will come back refreshed, ready to take care of your loved one.
It is important to also take care of your mental health. By talking to a therapist, you can clear your mind of stress. You can also talk through any burdens you are feeling. This is especially important if you are showing signs of depression or have had thoughts of suicide. It is never too late to get help.
Alcoholism is a growing problem in the United States. According to the National Survey on Drug Use and Health, over 15 million American adults suffer from Alcohol Use Disorder, but less than 3 percent are getting help. Researchers say one reason for the discrepancy, is those suffering from alcoholism may not realize the symptoms.
When reflecting on your alcohol use, the first question you may want to ask is, “how much am I drinking?” But the question “how often am I drinking” is also insightful. If the possibility of going a day (or multiple days) without drinking makes you feel stressed or anxious, it may be a sign of an unhealthy relationship with alcohol. Also, if it takes a large number of drinks for you to feel “buzzed,” that is also a sign of abuse. Alcohol tolerance builds up overtime. If it takes an entire 12 pack just to feel buzzed, you should seek help.
Daily drinking can cause you to feel “hungover,” even if you didn’t have a drink. Because our bodies develop a tolerance for alcohol, if you drink too much, your body will start to depend on alcohol to feel normal. By skipping a drink for just one day, your body can start to go through withdrawal. Withdrawal takes many forms, but some common symptoms include feeling like you’re hungover, mood swings, depression, and shakiness.
When abusing alcohol, one’s priorities can quickly change. Instead of going out with friends, an alcoholic may want to stay at home to hide their addiction. Alcohol changes your emotional state, so people who abuse alcohol are more likely to get angry or irrationally upset. When approached by family for friends about their abuse, alcoholics will likely get angry and yell. They may also hide away from loved ones simply to avoid the subject. If you find yourself telling lies to avoid your significant other or children, you should seek help. Not only is this a sign of alcoholism, but it can cause a long-term strain on important family relationships.
After isolating oneself from family and friends, alcohol abusers often find a new group of bad company. Alcoholics will seek other people with abuse issues, so there is no judgement. If you have a new group of friends, and your main activity is drinking at the bar, you should seek help. These “friends” are enabling your addiction, and vice versa. This can lead you to have crooked priorities. Instead of being home with your kids, or focusing on work, you may ditch your priorities to be at the bar with your new group. If this sounds like you, Oakville Wellness Center may be able to help you get your priorities back in line.
Emotional Warning Signs
Not all signs of alcohol abuse can be seen by the outside world. In many cases, only you can feel the emotional warning signs. The most common sign is denial. If all the examples above sound like they fit your life, but you are making excuses for each scenario, you are in denial. It’s hard to admit to a problem, but, as the cliche goes, the first step toward recovery is admitting you have a problem.
You may also feel shame because of your drinking. If you are drinking alone or actively hiding from loved ones, this is another sign of abuse. If you fall into this category, reach out to someone you trust and explain why you have been abusing. By reaching out, they can help you get back on the right path.
If any of the above scenarios relate to you, it is important to seek help right away. Over 88,000 people die from alcohol abuse every year, making it the third most preventable death in the United States. You do not have to be another statistic.
Once you have admitted you have a problem, the next step is seeking help. At Oakville, we multiple counsellors who are ready to listen to your story. Together, we can end the abusive cycle, so you can return to your life.
Motivation is the thing that gets us up in the morning and keeps us going all day. At least, that’s the idea. The truth is that motivation can often be fleeting, and it’s very common for people to have trouble finding that spark to seize the day. There’s no simple cure for a lack of motivation because it can arise for a multitude of reasons. Factors ranging from your social life and family issues to your personal health can all have a significant impact on how you function from day to day.
Thus, the path to finding more motivation in your daily life is a personal one. Whatever your own struggles may be, we encourage you to consider these suggestions to see if any of them work for you. Some may be more helpful than others, and some may not help much at all. That being said, you may find that the simple act of searching for more motivation will help by itself, opening you up to new ways of looking at yourself and your world.
Clean Your Room
This piece of advice may sound like a chore, but it actually comes from psychologist Ralph Ryback of Psychology Today -- and a number of other important psychologists and researchers agree. Disorganization can loom over you and feel like an impending task (or a past failure of cleanliness) which can lead to a defeated attitude on a subconscious level. Other studies have even shown that people who have cleaner houses tend to be healthier: a finding that supports the notion that making one positive change in your life (such as tidying up) can inspire you to make a succession of additional positive changes.
Sometimes, the cumulative stress of our daily lives just becomes too much. If you find yourself just wanting to get away from it all, consider including exercise into your daily or weekly routine. In John Ratey’s book, Spark, the psychiatrist delves into the various benefits that exercise has on the brain. By elevating your heart rate for thirty minutes just three times a week, studies have shown drastic improvements in overall energy, social skills and focus. Additionally, there is significant evidence that shows how exercise helps to fight depression and anxiety, conditions that are all too common these days.
Even if you don’t consider yourself an “exercise person”, it can be relatively easy to implement a more active lifestyle. For example, going for a walk each day may make a significant difference in your motivation. Just like with cleaning your room, getting a workout in before starting your day can give you a sense of accomplishment to build off of.
You may think that successful people are just naturally motivated. In fact, this is usually not the case. The difference is that many highly-motivated people have just learned how to best channel energy to their benefit. This is something that you too, with a little practice, can accomplish.
The biggest trick to staying motivated is not to rely on it. Motivation comes and goes just like happiness and sadness; it’s only natural. Accepting that fact is the first step to learning how to overcome it. Instead of relying on motivation, rely on discipline. By setting clear and attainable goals for yourself, you can fight a lack of motivation with sheer willpower and determination.
One way to do this is by using SMART goals. Originally invented as an ultra-effective way to set goals, it is now relied on by countless people in order to gauge aspirations and accomplish tasks. The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By setting a goal while following these guidelines, you can ensure that you have the best chance at achieving it.
At Oakville Wellness Center, our expert therapists will always be there to help you. Don’t hesitate to reach out to us for more information or an appointment.
“Communication is the key to human interaction” -Amanda Schaumburgh, SLP
Becoming a new parent is the journey of a lifetime. From hearing their first breath, to watching their first steps, there are many “firsts” that will fill you with a sense of awe and amazement. Of course, one of the most exciting moments in the lives of new parents is hearing that first word. Not only is it a sign of growth and development, it’s typically pretty adorable!
While parenting does come with many exciting moments, it comes with a few challenges as well. For example, what if that first word never comes, or maybe it comes later than expected? Despite the fact that children develop at different rates, certain linguistic events are expected to happen within a particular time frame. When a child’s ability to communicate seems delayed, new parents are prone to start experiencing significant worries. Although these fears are completely understandable, there is no need to panic. There are professionals out there who can help.
If your child experiencing a delay in his or her speaking abilities, it may be time to see a Speech Language Pathologist. If you are unfamiliar with the term, these are licensed professionals who deal with speech impediments. Through intensive coaching and therapy, a speech pathologist can figure out the underlying cause of a child's inability to meet their speech milestones. If you would like to learn more about delayed speech and important speech milestones, we have developed this article. Here, we will highlight some of the warning signs that your child may benefit from a little extra help.
Lack of Social Interaction
Most parents look forward to their child reaching new milestones, especially when that child is an infant. Because each day brings something new, even the smallest achievements seem miraculous. It is particularly fascinating to watch you new bundle of joy interact with friends and family. As your baby grows, here are some developments you have to look forward to:
1. From 0-3 months: you should notice that your baby responds with smiles and coo-ing.
2. From 7-12 months: you will hear your baby react with pointing and clapping.
3. From 7-24 months: you should notice your child gaining the ability to respond to your talking.
If your child has passed these benchmarks without noticeable development of the above mentioned skills, a speech therapist will be able to uncover the underlying cause. Remember, early detection is always beneficial. If you are unsure whether or not your child is experiencing a delay that might indicate a speech disability, take him or her in to be checked out by a professional.
Inability to Understand Your Child
Studies have shown that between 18 and 24 months, parents should be able to understand what their children are trying to convey to them. Note: this does not mean your child will have a perfect vocabulary by age 2; we cannot stress that enough. Your child is expected, and even encouraged to make mistakes in syntax and diction. By making mistakes, your child is learning which structures are correct.
English is a difficult language, but, as linguist Noam Chomsky asserts, we are all born with a universal grammar. Simply stated, a universal grammar is the innate ability to learn language. By age two, if your child has not yet found his or her voice, seeking a speech therapist is highly encouraged. Every child has the ability to speak a language effectively. With that being said, about 1 in 12 children has some sort of speech related disorder. The need for extra coaching is quite common, and will produce significant results.
Difficulties With Sound Production
Between the ages of two and three, you should see significant developments in your child’s speaking abilities. Around this time, you may also start to notice that your child has difficulties producing certain sounds. Before you start to worry, remember that some sounds are more difficult to make than others.
For example, if your child has a hard time with trilling (rolling) their “r’s,” this is to be expected. On the other hand, if your child is experiencing difficulties with the bilabials, i.e the sounds P,B,K,G etc., it may be time to start seeking the help of a speech pathologist. To find out whether your child’s ability to produce correct sounds is further behind than average, check out some research on child language acquisition.
If you feel that your child is struggling to keep up, or has yet to reach the milestones that we have mentioned. Check out the Speech Pathologist at Oakville Wellness. Their SLP will work with your child on a wide range of needs and ensure that he or she leaves confident in their abilities to succeed.
Relaxation is an important part of human life. Everyone loves to take breaks and recuperate from time to time, and relaxation is shown to reduce stress and have several health benefits. Approximately 77% of adults regularly experience physical symptoms as a result of stress. These symptoms can include headaches, insomnia, chest pain, and more, and they can lead to serious conditions like cardiovascular diseases and mental health problems. Making time for relaxation can help manage this stress and prevent it from manifesting physically. Techniques like meditation, breathing exercises, and rest help produce a relaxation response in the body which can decrease stress and stress-related conditions.
However, as helpful as relaxation can be, the age-old adage “too much of a good thing is a bad thing” applies to relaxation as well. When people achieve relaxation in the wrong ways or over-prioritize it in their lives, there can be unhealthy consequences just as dangerous as having too much stress. Here are some signs that your relaxation techniques might be more problematic than they are beneficial:
You Achieve Relaxation in Harmful Ways
There are both positive and negative ways to achieve relaxation. If you use negative ways to reach a state of relaxation, you are going to increase your stress levels and cause more damage than good. Abusing drugs, alcohol, or other substances might feel helpful in the moment, but these coping mechanisms are unhealthy and can have significant health risks. Addiction to drugs and alcohol can cause physical and emotional problems that can lead to severe bodily damage and even death. You should avoid using substances to try and reduce stress.
Other negative ways people use to try and manage stress include unhealthy or excessive habits. Overeating and binge-eating can be disastrous for your health, which will lead to increased stress and health problems like obesity and heart-disease. Seek help if your stress-managing eating habits have become out of control. Over using entertainment and binge-watching television has been linked with depression and loneliness. While it might be helpful to set aside time to watch television, play video games, or use other electronics to take a break, when you spend hours upon hours doing these activities, you put your health at risk. Poor coping habits like impulsive purchasing can devastate people financially and mentally, and it can also ruin marriages and other relationships. Make sure to avoid these habits when you are trying to deal with the stressors in your life.
Emotionally or physically cheating on a significant other is a surefire way to poison a relationship. Destroying your health and the relationships you have with people you care about is never a good way to manage the problems you are facing in life. If you are participating in any of these activities in order to feel relaxed, your relaxation is harmful, not helpful.
You Over-Prioritize Relaxation
While relaxation can have wonderful benefits for people who make time for it regularly, it can be problematic for people who dedicate too much time to it. If you are relaxing when you should be working or you are slacking off instead of taking care of your responsibilities, you are relaxing in a harmful way. Like anything else in life, relaxation needs to be balanced among your other duties. If you are sleeping or participating in other stress-relief activities when it is time to for you to go to work or take care of your children, then you are not achieving a healthy balance. In fact, sleeping too much can ruin your sleep schedule and cause insomnia. Carve out time for relaxation, but make sure that you have time to take care of your other duties as well. Make sure to relax in moderation.
You Use Relaxation to Avoid Conflict
If you are in a partnership or friendship where there are unhealthy problems that need to be handled, you should not seek relaxation in order to escape or cope with the conflict in those relationships. Do not be so relaxed that you are afraid to confront someone. Avoid using relaxation as a form of escapism in order to prevent yourself from having potentially hard conversations with others. Practice good communication and address issues in your relationships when necessary. Communication is a healthy way to begin to address conflict, and everyone involved will be better for it.
Your Relaxation Promotes Isolation
While it is definitely important to carve out time for yourself and have alone time, be wary if your relaxation techniques only involve isolation. It is important to be around others and to communicate to your friends and family when you are feeling overly-stressed or you are having a difficult time coping with problems in your life. Actively avoiding others is not a beneficial way to relax and it can cause you to feel lonely and depressed.
For more information or for help finding positive relaxation and coping techniques, visit Oakville Wellness Center.
No one likes doing chores, but they have to be done. On a typical day, around 85% of women and 67% of men spend time doing work around the house. This time is often met with frustration and annoyance. Like many other responsibilities you have to take care of in your life, chore time can be more tolerable if you actively work toward addressing and improving the issues that make them unpleasant. With a few changes to your housework routine, you can turn a stressful experience into one that is bearable and that does not interfere with your happiness. If you dread completing chores around the house, here are some tips to help make chore time less stressful:
Make a List
Compile a list of all of the work that you need to get done. This will help prevent you from forgetting anything that you need to do, and it will give you a sense of accomplishment each time you can cross an item off of the list. People are more likely to accomplish tasks that they write down. Take some time each week and write down the chores you need to finish each day. When you make a list, it is easier to divide chores between multiple people, so it can make completing chores easier if you have family members or roommates.
Spread Out Your Chore Time
Instead of doing your housework all at one time, try breaking your chores up into manageable segments. Look at your chore list and choose a couple items to get done in the morning and a couple for the evening. By splitting your chores up, you will avoid feeling overwhelmed by trying to complete an unmanageable amount of work all at once or in a limited amount of time.
Time management methods like the Pomodoro Technique encourage people to use timers to split their work into intervals with breaks in between. Try timing yourself so that you can work on chores for a set period of time and take a break for few minutes in between working. You might find that you will have more energy for your work and that work might feel like less of a burden when you have time to rest or do an activity you enjoy in between chores.
If you see something in your house that needs to be cleaned that you can take care of in five minutes or less, do it right away. You will be surprised by how much less housework you will have to manage if you are putting items away or wiping counters down a little bit at a time. Whenever you find little gaps of time throughout the day, spend a quick five or ten minutes taking care of some work around your home and decluttering. If you clean regularly, you will minimize the amount of work that you will have to do.
Divide Your Chores
If you are completing the brunt share of the household responsibilities, you will feel overwhelmed and stressed when it is time for you to take care of your house. Divide your chore list between you and the other members of your household. Create a chore chart or a chore wheel to make sure that chores are divided up evenly and fairly, or assign each person a specific area of the house to be responsible for cleaning. Splitting your chores between multiple people will make chore time less stressful.
If you live with other people, it is important that you communicate with them about shared household responsibilities. Set clear expectations about which person needs to take care of which duty, and make sure that there are rules and boundaries in place to ensure these responsibilities are completed. Save yourself a lot of stress and trouble by making sure everyone understands their role when it comes to chores around the house.
Offering incentives for completing housework is a great way to motivate others (or yourself) to finish your chores. Reward yourself with a break, a snack, or something else you enjoy every time you cross a task off of your chore list. Offering praise or other incentives can also be beneficial for young children who have assigned housework.
Avoid Making Clutter
Set up designated places around your house for your shoes, keys, mail, and any other potential clutter. If you are holding something that will only take a couple minutes to put away, go ahead and take care of it right away when you are finished using it. This will help you avoid making a mess that you will have to clean up later. When you cook, clean as you go. The less clutter you leave around, the easier it will be for you during your chore time. Keep yourself from having a stressful chore time by preventing and eliminating messes.
For tips on how to communicate with others and manage stress, visit Oakville Wellness Center.
On July 24, actress and singer, Demi Lovato was hospitalized after an alleged drug overdose. Lovato, who recently celebrated six years of sobriety this past spring, has been vocal with her fans about her struggles with cocaine and alcohol addiction and her time spent in rehab. This past June, she released a single, “Sober” where she apologized to listeners for relapsing on her sobriety, leading many to worry that she was abusing drugs and at a high-risk for an overdose. Almost a week after the incident, Lovato remains hospitalized, and it is unclear how this incident will influence her health physically, mentally, and emotionally. News of Lovato’s overdose has been difficult on her family, friends, and her fans, many of whom have reached out to show their support for the singer.
When a person struggles with addiction, overdose, and recovery, it has a major impact on everyone who is close to that person. If your loved one has suffered from or been hospitalized due to an overdose, it is more important than ever for you to be there for them as they recover. Here are some thoughts to keep in mind as you help your loved one navigate this tumultuous time physically and emotionally:
Provide an Emotional Support System
Surviving an overdose is traumatic, and a survivor will need to return to a strong emotional support system. When a person survives an overdose, they are going to have to manage a lot of tough emotions. They might feel angry or betrayed because they were not able to prevent the incident from occurring or because they feel like they can no longer trust the friends or dealer who supplied them with the drug. Many people who go through this experience feel afraid that it will happen again, or they might be fearful of how the people in their life will react. If the overdose was a suicide attempt, individuals who survived might feel a sense of shame or failure because the attempt was unsuccessful. They might also have an increased desire to kill themselves. Remember that your loved one went through a traumatic experience and is wrestling with the emotional aftermath, and keep that in mind when you are trying to communicate and support him or her. Be patient and speak without judgment or criticism. It will involve the help of professionals and a solid emotional support system to help them cope during this difficult time, but you can help by trying to understand his or her feelings and practicing positive communication.
Address Underlying Issues
Many times people overdose because they take too much or an unknown strand of a drug. These individuals might do this because they are desperate for drug-provided relief or they are actively trying to commit suicide. It is important to remember that when a person survives an overdose, the reason why they abused drugs in the first place has not automatically been fixed by their harrowing experience. The underlying anxiety, stress, or depression that led them to this incident is still alive and well, and they will need help from professionals to address these issues and learn how to practice safe coping strategies. It is crucial for you to understand that the individual is likely struggling with pre-existing issues on top of the new ones that will arise as a result of surviving an overdose. Provide support and encouragement to your loved one as they communicate with therapists and work through the problems that contributed to their overdose.
Seek Counseling and Practice Self-Care
When someone overdoses, it is painful for everyone involved in that person’s life. Make sure that you do not neglect taking care of yourself while you help your loved one. If at all possible, try to decrease your responsibilities during this time. Avoid taking on too much work while you are trying to handle your own emotions surrounding the event. Seek help from a therapist or a licensed professional if you are having a difficult time coping with this tragedy. If you are close to someone who overdoses, you might notice their wide array of emotions can be directed toward you. It might be beneficial for you to speak with a therapist if you find it hard to deal with their emotions or behavior.
Know Risk Factors
Know the factors that contribute to overdose and put strategies in place to help prevent a repeat overdose from occurring. Repeat overdoses are extremely dangerous and can cause long-term damage to internal organs, brain damage, and death. Individuals are at a higher-risk of repeat overdoses if they are struggling with depression, have chronic illnesses that influence their nervous system, or if they have been diagnosed with a mental illness. Watch for warning signs like increased impulsivity, dramatic changes in mood or sleeping habits, and personality changes. It is essential that you and other members of the individual’s emotional support system are aware of these factors and encourage the individual to seek counseling as soon as possible after an overdose. Get in touch with the other positive influences and people who care about the survivor in order to make sure your loved one is getting the support and care that they need.
For more information about addiction, or for help finding a therapist for you or your loved one who is struggling with recovery, visit Oakville Wellness Center.
Giving compliments to others is a great way to build relationships and strengthen bonds between friends. People tend to enjoy receiving compliments because kind words and positive feedback are encouraging and motivating, and they boost self-esteem. In addition to making a person feel good about themselves, flattering words also have numerous health benefits for the recipient. People who receive positive words frequently are shown to higher levels of productivity and decreased levels of stress, and they experience the same emotional payoff as they would have if they received a tangible reward instead. Researcher Norihiro Sadata, one of the creators of a study about the benefits of receiving compliments, says that getting a compliment is “as much as a social reward as being rewarded money.” With the evidence of how money is a key motivator, it is no surprise that people who receive praise have high levels of performance.
Although the recipient of kind words seems to benefit the most from compliments, giving compliments can be equally rewarding. However, while everyone loves to receive accolades, praising others does not always come easily. Sometimes giving compliments can be intimidating because people are not sure how their words will be received, or they are afraid they will come off as disingenuous. It can also be difficult for someone who has social anxiety or someone who is nervous around others to approach someone and commend them. If you struggle with any of these insecurities, giving a compliment might be a challenge, but with practice, you can become skilled in this area and reap the benefits of boosting others up with kindness. Here are some tips to keep in mind as you work on becoming more confident when giving compliments.
Avoid giving compliments randomly or without meaning. Compliments come across better when they are sincere and the recipient knows you truly mean what you are saying. Always make sure that you are being moderate with your praise. You do not have to be over-the-top with your compliments to be genuine. Inflated praise will make your comments seem insincere and might make the recipient uncomfortable. Take the time to truly acknowledge someone’s strengths and approach them with genuine kind words. A genuine compliment will go a long way because it will be more significant to the recipient.
Make sure your motives for giving the compliment are pure so that you do not give backhanded compliments or seem like you are giving praise for your own benefit. Empty flattery and kissing-up are not helpful for you are the person you are complimenting. Make sure you are not offering your words in order to receive a compliment in return. When you offer words of admiration, you should be doing it solely for the benefit of the other person.
Regardless of how sincere your intention is, a general compliment will not be as significant as one that recognizes something specific. Instead of praising someone for doing good work, praise them for the specific action or project they completed that demonstrated their good work and include examples. Saying, “Your presentation was great” is not as meaningful as saying, “The information you shared in your presentation today was insightful and well-organized, and I learned some helpful new skills I will be sure to implement.” Try and focus on character traits and behaviors rather than physical attributes, and be as specific as possible when highlighting these characteristics.
There is nothing more sincerely flattering than knowing someone sees you and that they can specifically pinpoint something they appreciate about you. Take the time to pay attention to those around you so that you can notice their personal strengths. As you focus on others and their positive qualities, genuine compliments will come to you more naturally. Make it a priority to be present when you are spending time with others and actively look for opportunities to offer praise.
Many people are afraid to praise others because, in their mind, they see compliment giving as ambitious, grandiose gesture. Giving a compliment does not have to be complicated or overly formal. When you see an opportunity to offer someone a genuine compliment, simply walk over to them and casually give them your positive remarks. Notice and offer admiration for small actions. If someone has a new haircut that looks good on them, let them know. You do not have to wait for someone to do something major or for them to have some sort of big accomplishment in order to recognize them. It will be less intimidating to give compliments when you see them as quick, casual remarks rather than grand gestures.
Be Open to Receiving Compliments
If you are not able to receive compliments well, you might struggle to give them to others. Learn how to take a compliment in stride. When someone praises your work or offers you a positive remark, smile and say thank you. Resist the urge to diminish their compliment by denying or negating their kind words. Do not automatically return a compliment unless it is sincere. When you receive a compliment that is truly flattering, consider the way they gave their compliment to you and allow that experience to influence how you give compliments to others.
For help communicating and building positive relationships with others, contact Oakville Wellness Center and visit their blog.