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Understanding the relationship between medications and mood disorders is important for anyone taking prescriptions. For some, treatments intended to alleviate physical issues can also introduce emotional challenges like depression or mania. Recognizing this connection empowers patients to have informed discussions with their healthcare providers, leading to improved mental health outcomes. The Hidden Side Effects of Medications When starting a new medication, many focus on its potential to treat their primary health problem. However, research indicates that certain medications can also influence mood in unexpected ways. For example, studies show that approximately 15% of patients on isotretinoin, a popular treatment for severe acne, report experiencing depressive symptoms. Similarly, oral contraceptives may cause mood swings in about 10% of users. Other medications like high blood pressure treatments and statins have also been linked to increased feelings of sadness or anxiety. While most medications improve quality of life, some can affect brain chemistry and lead to unwanted emotional states. These effects can be particularly concerning for those already experiencing mood disorders. Identifying Potential Culprits To determine if a medication may be contributing to mood changes, awareness is key. People should familiarize themselves with the drugs linked to depressive or manic episodes. Here are a few common medications to be mindful of: Isotretinoin : Used for acne treatment; linked to depressive symptoms in some patients. Oral Contraceptives : Reported mood disturbances in about 10% of users. Corticosteroids : Associated with mood swings. When you have a list of your current medications, discuss them with your doctor. Be clear about any emotional changes you're noticing. Your healthcare provider can evaluate whether your medications coincide with those known to affect mood and be transparent about all possible side effects. Drugs That May Cause Depression The following drugs have been reported to cause depression in some people. Elderly people are particularly at risk. Isotretinoin ( Absorica , Amnesteem , Claravis ,  Sotret ): This drug treats severe acne . Alcohol Anticonvulsants: Anticonvulsants are used to control epileptic seizures, examples include ethosuximide (Zarontin) and methsuximide (Celontin). Barbiturates: These are a group of central nervous system depressants that slow down brain function. These medicines have been used to treat anxiety and to prevent epileptic seizures. They are commonly abused; examples are phenobarbital and secobarbital. Benzodiazepines: This group of central nervous system depressants is often used to treat anxiety and insomnia and to relax muscles; examples include alprazolam (Xanax), clonazepam (Klonopin), chlordiazepoxide (Librium), diazepam ( Valium ), flurazepam  ( Dalmane ), lorazepam (Ativan), and triazolam (Halcion). Beta-adrenergic blockers -- Also known as beta-blockers, these medicines are used in the treatment of various heart problems, including high blood pressure, heart failure, chest pain caused by angina, and certain abnormal heart rhythms. They may also be used to treat migraine headaches; examples include atenolol ( Tenormin ), carvedilol (Coreg), and metoprolol (Lopressor). Calcium -channel blockers: This group of medicines slows the heart rate and relaxes blood vessels. Calcium channel blockers are used to treat high blood pressure, chest pain, congestive heart failure, and certain abnormal heart rhythms, examples include diltiazem (Cardizem, Tiazac), nifedipine (Procardia), and verapamil (Calan). Interferon alfa: This drug is used to treat certain cancers as well as hepatitis B and C. NuvaRing with ehinyl estradiol/etonogestrel: This is a medicine used for birth control. Opioids: This group of narcotics is used to relieve moderate to severe pain. These drugs have a high potential for abuse and addiction; examples include spirin/oxycodone ( Percodan ),  codeine ,  meperidine (Demerol), morphine, and oxycodone (OxyContin). Statins : These medicines are used to lower cholesterol, protect against damage from coronary artery disease, and prevent heart attacks; examples include atorvastatin (Lipitor), fluvastatin (Lescol), pravastatin (Pravachol), and simvastatin (Zocor).   Varenicline ( Chantix ): A medication prescribed for smoking cessation. Acyclovir (Zovirax): Doctors prescribe this drug to treat shingles and herpes. Drugs That May Cause Mania (Excessive Elation) Some medications are more commonly associated with manic symptoms. If you are taking any of the following, it's important to discuss potential risks with your doctor: The following drugs could cause symptoms of mania. Even though the risk for some of these drugs might not be high, you should discuss the risk with your doctor if you take them: Corticosteroids. This group of drugs decreases inflammation (swelling) and reduces the activity of the immune system (cells that fight infection). Examples include Azmacort, Flovent, hydrocortisone, prednisone, and triamcinolone. Cyclosporine . This drug is used to suppress the immune system to prevent the rejection of transplanted organs. Carbidopa/levodopa ( Duopa ,  Rytary, Sinemet). These medicines treat Parkinson's disease. Baclofen intrathecal (Lioresal). This is a muscle relaxant and antispastic agent. It's often used to treat multiple sclerosis and spinal cord injuries. All antidepressants, including MAOIs (monoamine oxidase inhibitors, such as phenelzine (Nardil) or tranylcypromine (Parnate); SSRIs (selective serotonin reuptake inhibitors such as escitalopram (Lexapro), fluoxetine (Prozac), and paroxetine (Paxil); SNRIs (serotonin/norepinephrine reuptake inhibitors, such as desvenlafaxine ( Khedezla , Pristiq), duloxetine (Cymbalta), levomilnacipran ( Fetzima ), v enlafaxine ( Effexor XR); and tricyclic antidepressants (such as nortriptyline (Pamelor). Methylphenidate (Ritalin) or amphetamine. These are stimulant drugs used to treat attention deficit hyperactivity disorder (ADHD). Levothyroxine ( Levoxyl ,  Synthroid , Tirosint , Unithroid ). This drug is commonly prescribed as a thyroid hormone replacement . Certain antibiotics, such as ciprofloxacin  ( Cipro ) and gentamicin Antimalarial drugs, such as chloroquine and mefloquine Antineoplastic drugs that treat cancer such as 5-fluorouracil and ifosfamide Understanding the Connection Between Mood and Medication The link between medications and emotional health is complex and affected by various factors, including individual biology and pre-existing mood conditions. When mood disturbances occur due to medication, they may signal a serious interaction affecting neurotransmitters—chemical messengers that regulate emotions and mood. Significant disruptions can lead to unwanted feelings of mania or depression, a reality that impacts many patients. Despite the essential role of medications in managing physical health, assessing the associated mood symptoms is crucial. Identifying whether a specific drug contributes to mood changes can lead to alternative treatment options that help reduce both physical and emotional distress. What You Can Do: Advocating for Your Mental Health If you suspect that a medication is influencing your mood, advocating for your mental health is vital. Here are practical steps to consider: Keep a Mood Diary : Track your emotions and experiences while on medication. Note significant mood changes and their timing concerning medication adjustments. Communicate with Your Doctor : Be honest about any mood shifts. Inform your healthcare provider about feelings of sadness, hopelessness, or unusual energy levels that align with your medication schedule. Explore Alternatives : If a medication adversely affects your mood, talk to your doctor about possible alternative treatments with fewer mood-related side effects. Monitor and Adjust : Sometimes, adjusting dosage rather than switching medications can be beneficial. Discuss this option with your healthcare provider. Prioritizing Mental Health in Treatment Plans Understanding the relationship between medications and mood is essential. Recognising that some prescriptions may unintentionally contribute to mood changes is a crucial step in prioritising mental wellness. Through open dialogue with healthcare providers, individuals can advocate for sensible treatment plans that address both physical and emotional needs. By identifying which medications might cause mood disturbances and exploring suitable alternatives, patients can take control of their overall health. Source: WebMD

No, not exercise to lose weight, Exercise that increases, or maintains brain volume, and may help to prevent age-related disease such as dementia by reducing the deterioration of the brain. Recent studies in humans have shown increased cardiovascular exercise such as stationary cycling, walking, and treadmill running more than twice per week, increases grey brain matter, and slows down the deterioration in brain size - maintaining brain size and functioning into older age. Further, evidence has revealed positive effects of physical exercise on behavioural, cognitive and physical outcomes in patients with schizophrenia. Studies have shown a reduced risk to developing depression in all age groups with just one hour of exercise per week. Exercise produces endorphins — chemicals in the brain that act as natural painkillers and improves the ability to sleep, which in turn reduces stress. Exercise relieves anxiety and depression and a 10-minute walk may be just as good as a 45-minute workout. Some studies also show that exercise can work quickly to elevate depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache. If the thought of exercise for physical health as uninspiring, consider the brain benefits and get your skates on! If you need help getting motivated, or would like more information contact me and let's chat about how you can improve your overall mental health and wellbeing. Common myths about exercise and ageing Why exercise? I am getting old anyway! Fact: Exercising, playing a sport or strength training in the gym will help you to feel stronger, look younger and stay active for longer. Regular exercise decreases the risk of your getting affected by a variety of ailments and illnesses – including cardiac issues, diabetes, obesity, high blood pressure, certain cancers, Alzheimer’s and senile dementia. Exercise has been known to stop the decline in strength, stamina and energy that comes with age. And even improve these. Whatever your age, exercise improves your mood also! Older people should conserve their strength and take it easy Fact: Many studies and years of research all agree on one thing: a sedentary life style is bad for anyone, at any age, but is specially unhealthy for people over 50. Extended periods of inactivity leads to elders not being able to do things for themselves, being less self-reliant, more hospitalizations, more visits to the doctor and more medications. If elders indulge in physical activity they could get hurt Fact: Wrong! Exercising regularly builds strength and stamina, stops the loss of bone mass, improves stability – thus actually lowering the risk of falling. We are too old to start exercising! Fact: That is the worst myth ever! No one is too old to start an exercise regime. In fact, people who start exercising later in life tend to show more positive results than their peers or younger counterparts. The reason being that if you have never exercised before, you will also be free of any sports injuries. Thus you will realise the positive effects of exercising much quicker. Just start slowly and keep going… People with disabilities can’t exercise sitting down. Fact: People who are wheelchair bound do face unique challenges but not being able to exercise isn’t one of them. They can do weights, stretches, chair yoga, chair aerobics, chair Tai Chi and even play chair sports (tennis, basketball, swimming come to mind). All these will help to enhance range of motion and muscle tone, cardiovascular health and flexibility. Further reading: https://www.joincitro.com.au/news/10-benefits-of-strength-training

27 September 2019|Diet, Self help We often hear a lot about probiotics and one can find a myriad of pills and supplements on supermarket shelves, but what of prebiotics? Prebiotics are foods with non-digestible fibre such as bananas, onion, garlic, vegetables, fruit, and whole grains such as oats. They essentially remain intact and reach our large intestines where they feed the probiotics - live micro-organisms also obtained from the food we eat such as yogurt, pickles, and fermented cheese such as cheddar and cottage cheese, or the supplements we take. Studies have shown that together, they provide numerous health benefits including: Reduced risk for cardiovascular disease Healthier cholesterol levels Better overall gut health Improved digestion Lower stress response Better hormonal balance Improved mental health Higher immune function Lower risk for obesity and weight gain Lower inflammation and autoimmune reactions Common signs of poor gut health include excessive flatulence, constipation, diarrhoea, and brain fog. With recent studies highlighting the important symbiotic relationship between our gut health and both physical and mental wellbeing, small changes in diet may well contribute to large benefits in overall health.

According to a new report by the Australian Institute of Health and Welfare (AIHW), the rate of head injuries to older adults has nearly doubled for both men and women in the past decade. About 125,000 people aged 65 and over were seriously injured due to a fall in 2016–17. Injuries to the head (26%), hip and thigh (22%) were the most common, with 51% of falls happening in the home. Some of the positive things you can do to reduce falls are: Have your hearing and sight tested. Problems with balance can arise if either one of these two senses are reduced. Do strengthening exercises to increase muscle. Muscles help to hold our skeletons erect and in the correct position. Weakened muscles means wobbly and incorrect posture and gait. Wear the correct footwear. Incorrect fitting shoes can reduce blood flow, cause pain, and become a tripping hazard. Have your medication checked by your doctor. As we age our medication doses and requirements may change. Some medications (or incorrect dosing) can cause drowsiness increasing the risk of falls. A short-term illness, such as the flu or another infection, or recovering from surgery can also temporarily increase your risk of falling. Have your blood tested for essential vitamins and minerals. A reduced lack in vitamins such as D , calcium, iron, or B12 can lead to depression and other neurological problems that can effect both our mental and physical wellbeing. Last but not least take steps to remain healthy. A good diet full of fruit and vegetables - and dare I say meat, coupled with a daily walk outside can do wonders for your overall health and wellbeing. To find your local walking group Facebook can be a good start or click the heart foundation link below to join or create your own. https://walking.heartfoundation.org.au/walking/Falls

Let's chat about self-esteem. Your sense of self-worth will impact every arena of your life. Your job, your relationships, and even your physical and mental health are a reflection of your self-esteem. But what exactly helps shape your view of yourself and your abilities? The truth is that your level of self-esteem may have grown or shrunk based on how people have treated you in the past and the evaluations you’ve made about your life and your choices. The good news is that you have a fair amount of control when it comes to increasing your level of self-worth. There are simple, concrete changes you can make that challenge your mind and your body. One such change is to take steps to reduce negative thinking and build up positive, encouraging thoughts about the person you are and can be. Replace Negative With Positive Thinking Identify triggers – To increase the level of positive thinking in your day-to-day life, you first have to recognise what people, places, and things promote negative thinking. Maybe it’s the balance in your bank account, or perhaps it’s a coworker who’s always complaining. You can’t change certain situations, but you can change how you react to them and understand them. That starts with paying attention to what makes you feel sad or anxious. Take notes – There’s an ongoing dialogue, or “self-talk,” always happening in your brain as you go about your day. This self-talk takes in the world around you and makes evaluations about yourself and others. So take the time to start noticing any interesting trends in this dialogue. Is this thinking based on facts? Or is it usually leaning towards the irrational, always assuming the worst in a situation? Challenge your thinking – If you see yourself jumping to conclusions, or always downplaying the positive about yourself, then you have to step up and add some positive thinking to your self-talk. Learning to focus on the positive and to encourage yourself is a lot like a strengthening a muscle. You have to exercise your brain a little every day to develop a capacity for positive thinking, to forgive yourself when you make mistakes, and to learn to give yourself credit when you accomplish a goal. Take an Inventory If you’re unsure where you rank when it comes to self-esteem, taking an inventory of your personal qualities can help. If you find yourself listing more weaknesses than strengths, this might be a sign that you tend to be too hard on yourself. Consider what talents, abilities, and passions you have not listed or maybe even discovered yet. Never assume you know everything about yourself and what you’re capable of. People with high self-esteem leave room for self-discovery every day. Acknowledge Successes Often people with low self-esteem will dismiss their successes as luck or chance. Or they might focus on not being perfect rather than highlighting how far they have come. People with high self-esteem take the time to celebrate their accomplishments. They say, “Thank you,” when people compliment them, rather than dismissing their praise. This doesn’t mean that people with high-self esteem are arrogant or narcissistic; they just have faith in their abilities and acknowledge successes when they do happen. Stop Comparing Yourself Other people can’t be the standard when it comes to your self-esteem. This is because you’ll always find someone who appears better than you or more capable than you in any arena of life. Social media certainly doesn’t help, as researchers have found that people who check social media very frequently are more likely to suffer from low self-esteem. Remind yourself that people usually only share the best parts of their life online. Your own life should be the yardstick rather than others’ lives because what is your best may not be someone else’s, and vice versa. Remind yourself that any time you make an improvement or prevent yourself from repeating a mistake, you are making progress. Practice Self-Care The more you demonstrate that you value your health, the more you develop a capacity for loving other parts of yourself. Listen to your body and avoid foods that make you feel irritable or tired. Eating healthy and exercising also can increase positive thinking and help you feel more encouraged about your future. If you spend time with people who care about you, you may find that suddenly it’s easier for you to care for yourself. Remember! Learning positive thinking and developing healthy lifestyle strategies aren’t going to be overnight miracles. Being kind to yourself and increasing your sense of self-worth takes time, practice, and patience. But the more you challenge your thoughts and perspectives, the greater joy you can find in yourself and your abilities. You’ll feel proud of how far you’ve come, and you’ll look forward to the future. Source: PsyCom

Stress affects people in different ways and everyone has different stress thresholds. What one person finds exhilarating another finds stressful and possibly anxiety provoking. Short term stress can be beneficial and trigger a needed change in direction or behaviour. However, over the long term stress can lead to a myriad of problems including, headaches, insomnia, overeating, back pain, high blood pressure, irritability, vulnerability to infection, depression and anxiety disorder, fatigue, headaches, loss of concentration, difficulty making decisions, inability to control anger, increased use of alcohol, caffeine, cigarettes or drugs increased or decreased eating, and feeling overwhelmed. Don't wait until stress takes over. There are some simple measures you can take early to alleviate the signs and symptoms of stress. These include: Getting outside and into nature: Studies have shown that simply spending time outside - particularly in green spaces reduces stress. Connect with others: The old adage 'a problem shared is a problem halved' actually has some basis. Studies have shown that when a problem is shared it can lose it's importance and a sense of relief is felt by the sharer. Watch a comedy or read a humorous book. Create a sensory box: fill it with things that make you feel good such as comforting fabrics, stress balls, favourite music or sounds, adult colouring books and pencils - anything that makes your feel good and takes your mind off your worries for a short time. Once you're in a better head space write down your problem: Then list as many solutions as possible without judgement and consider reasonably good solutions. Research suggests that searching for a perfect option breeds disappointment. Once you pick some solutions, break them into reasonable chunks and make a concrete plan. There are many ways stress can creep up on us when we least expect it. Equally, there are many therapeutic techniques available to reduce stress and increase optimism and wellbeing. If you are finding that stress is taking hold and you're struggling to find your way out feel free to contact me and let's chat about how you can reduce stress and live an optimal life.

Let's chat about laughter. A happy disposition has been shown to guard against heart attacks, strokes and early death. Optimists have a 35% lower risk for the most serious complications of heart disease, compared to pessimists and this is true whether you're 19 or 90. Optimists generally have better health habits than pessimists and this goes for mental health as well. The benefits of laughter are endless: Laughter relaxes the body Decreases stress hormones Reduces pain Boosts immunity Triggers the release of endorphins, the body's natural feel-good chemicals Eases anxiety and tension Stops distressing emotions So how can you increase your optimism? Here is a short video to help you get started 😊 https://youtu.be/VB4CCHHYOqY

Anxiety is the most common mental health condition in Australia. Up to one-third of women and one-fifth of men will experience anxiety at some point in their lives. It’s normal to feel anxious in high pressure situations such as a job interview, when you’re speaking in public, or when you’re experiencing change in your life or work environment and you’re uncertain what the future will hold. Anxiety in the short-term has an evolutionary role and helps us to stay focused and alert when faced with danger or uncertainty, helping to maintain our survival. However, prolonged, chronic anxiety to perceived rather than actual threat can cause distress and long-term physiological damage due to the increase of cortisol and adrenaline, increasing your heart rate, and elevating your blood pressure, amongst a myriad of other detrimental affects. Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. This complex natural alarm system also communicates with the brain regions that control mood, motivation and fear. Anxiety can interfere with how we go about our everyday lives making it hard to cope with ‘normal’ challenges. Anxiety becomes a problem when you start to feel anxious most of the time and about even minor things, to the point where your worry is out of control and interfering with your day to day life. The long-term activation of the stress-response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body's processes. This puts you at increased risk of many health problems, including: Anxiety Depression Digestive problems Headaches Heart disease Sleep problems Weight gain Memory and concentration impairment Your reaction to a potentially stressful event is different from anyone else's. How you react to your life stressors is affected by such factors as: Genetics. The genes that control the stress response keep most people on a fairly steady emotional level, only occasionally priming the body for fight or flight. Overactive or under active stress responses may stem from slight differences in these genes. Life experiences. Strong stress reactions sometimes can be traced to traumatic events. People who were neglected or abused as children tend to be particularly vulnerable to stress. The same is true of people who have experienced violent crime, aeroplane crash survivors, military personnel, police officers and firefighters. You may have some friends who seem relaxed about almost everything and others who react strongly to the slightest stress. Most people react to life stressors somewhere between those extremes. Stress management strategies include: Eating a healthy diet and getting regular exercise and plenty of sleep Practising relaxation techniques such as trying yoga, practising deep breathing, Getting a massage or learning to meditate Taking time for hobbies, such as reading a book or listening to music Fostering healthy friendships Having a sense of humour Volunteering in your community Seeking professional counselling when needed The reward for learning to manage stress is peace of mind and perhaps a longer, healthier life. If you think that stress and anxiety are out of your control and negatively affecting the enjoyment of your day to day, contact me and let's chat about solutions to effectively curb anxiety in your life.

Let's chat about the holiday season. Regardless of your religious affiliation, many people see holidays such as Christmas as a time for family and friends. However, for some people the holiday season can be a time of dread. Thanks to the constant stream of marketing around Christmas it can be a reminder of the loss or absence of friends or family, ill health and/or ill finances. Holiday seasons such as Christmas can leave many people feeling alone and lonely, rather than uplifted and enthusiastic. People get depressed because Christmas can trigger excessive self-reflection and rumination about the inadequacies of life in comparison to others. If you're one of those people who dread holiday festivities here are a few tips to help get you though: Connect with people who make you feel good. This could be via phone, social media, or your local grocery store. We all know someone that can make us laugh - that person may even be you! If you've said no to an invitation, call back and say you've changed your mind. Make an effort to cheer up someone else's day. Spreading the cheer - or the odd joke, is shown to be contagious and will not only benefit the other person but also your own sense of wellbeing. Although you may feel like withdrawing, why not lend a hand to a volunteer group over Christmas? There are lots of charities who need help. You’ll connect with people - or animals, and feel good about making a positive contribution. Host an online Christmas. Do you have online friends? Do you have long-distance relatives? Host an online Christmas party by setting up a Skype chatroom or Facebook group. As an added bonus, you'll have a chance to practice your social skills as you welcome new people to the group and catch up with old friends. Make plans for Christmas Day. Develop a plan in advance to avoid feeling depressed or stressed on the day. Perhaps make yourself a special breakfast, buy yourself a gift in advance to enjoy on the day, attend a local church service or take a stroll through the local park. Drink in moderation. It may be tempting to drink too much during the festive period, but alcohol can contribute to stress, anxiety and depression. Alcohol may be a problem if you’re drinking to cope. Play your favourite music. Music has a unique way of lifting us up and helps us to reflect on happy times - and don't forget to dance! Contrary to what the marketers will tell you, everyone has different experiences and expectations for Christmas. Create your own holiday season style and make it your own unique time, filled with the things that you like to enjoy and make you happy. If you're feeling overwhelmed by the thought of the coming Christmas period, contact me and let's chat about some of the many ways you can overcome the loneliness and anxiety that so many people feel during this time of the year.

The way we perceive, think, and feel impacts the way we react and can develop into a pattern of negative thought and behaviour. Often we don't even realise these patterns exist unless we take the time to reflect and challenge these often automatic thoughts by catching them when they appear. Years of automatic thinking can replace a more reflective and considered curiosity that perceives obstacles and setbacks as challenges to accept or overcome rather than 'my lot' in life. Unhelpful thoughts can include: always expecting the worst outcome from any situation, ignoring the good side of a situation and only focusing on the bad, seeing things as either only good or only bad with nothing in between (black and white thinking), and considering yourself as the sole cause of negative situations - "it's just my luck". Negative thought patterns are often categorised as: 1. All-or-nothing thinking: This cognitive distortion happens when a person thinks in extremes and cannot see the gray area between good and bad outcomes. 2. Catastrophizing: This negative thought pattern, emphasizes worst-case scenarios. Catastrophizing situations can lead to or increase anxiety. 3. Negative self-talk: Thinking poorly about oneself can significantly lower self-esteem and confidence and stop us from even trying. Challenging and learning to replace unhelpful and often negative thoughts is one of the best ways to help us deal with stress and anxiety, and can make a real difference to mental health by considering situations with curiosity and exploring the facts rather than putting life down to luck or fate. Useful steps Take a step back and challenge unhelpful thoughts by thinking about what evidence really exists to support them. Become curious about your thoughts. Be a detective and challenge your thinking! What are some other options to a situation? Are you considering facts or reacting from emotion? Is there good evidence for it? Are there other explanations or possible outcomes? What would you say to a friend if they were thinking this way? Consider why you allow negative thoughts to go unchallenged. Keep a diary. Seeing your negative thoughts on paper can help to ground us and see the irrationality of thinking in black and white. It can also help to identify patterns of negative thoughts such as when we're in pain or lonely. Are my thoughts fact or my opinion? Challenge and reframe your thoughts. If you catch yourself thinking a certain way. Try “yes, but” statements. Reframe thoughts with “yes, but” statements to identify positive things, even in negative situations. For example, “Yes, I didn't get that promotion, but I am proud of my effort, made new connections, and challenged myself to try something new.” Reframing your thoughts can help break the negative spiral and give you a new perspective – things are often not as bad as we perceive. Learning to think in a clearer, more positive way will often open up potential possibilities that were previously clouded by negative thinking. Contact me and Let's Chat About the many ways you can learn to reframe your thoughts, learn to think more flexibly and be more in control. Most of all - Acknowledge and celebrate small victories. You are worth it!

Dialectical Behaviour Therapy, or DBT, is an evidence-based treatment originally developed by Marsha Linehan for people diagnosed with borderline personality disorder (BPD) who present with a high rate of suicide ideation and attempts. However, over the years DBT has proven an effect treatment for a range of other mental health conditions such as depression, anxiety, substance and eating disorders, etc. DBT takes a biosocial approach to understanding how people’s symptoms arise and continue. For example, some people with BPD grew up in an invalidating environment and tend to experience emotions intensely. Living in an environment where you don’t have support or acceptance of your needs can perpetuate or worsen those symptoms. For others, it may be a mismatch of their personality and their environment, such as a sensitive person growing up in a boisterous household. Dialectical behavior therapy is based on cognitive behavior therapy (CBT), which on its own, has a plethora of research to show its effectiveness. The skills and strategies taught in DBT are balanced in terms of acceptance and change - dialectic. DBT is highly structured, and teaches critical skills through four modules: Mindfulness, Distress Tolerance, Interpersonal Effectiveness, and Emotion Regulation. DBT is often provided within a highly regimented structure encompassing several hours per week of individual and group work. However, DBT can also be incorporated within other mental health modalities as the skills taught can be tailored to meet individual needs with effective results. DBT individual therapy is focused on enhancing motivation and helping clients to apply the skills to specific challenges and events in their lives that enable individuals to respond in a more appropriate and less destructive way. If you would like to learn more about DBT or explore how this popular and effective therapeutic treatment can help you, contact me and Let's Chat About the many ways that DBT can work.

Though there are often many factors involved with decreased balance as we age, a lot of this decline is simply due to our inactivity. This can usually be improved with training. Sensory feedback from your ankles, knees and hips, helps keep us upright and stable as we walk, run, or dance. Visual cues come from our eyes and tell us all sorts of information about our environment. The inner ear also contains a fluid-filled semicircular canal which gives us important information on the position of our head and its movement in space in relation to gravity When we rise from a chair, climb stairs and walk outside on uneven terrain there is cooperation between the brain, nervous system, muscles and bones which help keep us from falling. That is why beginning a balance program which incorporates strength training, endurance training and balance training is essential in maintaining and promoting good balance and independence. The old adage 'use or lose it', is never more true than with our bodies and brain. Below are links for some recommended exercises to get you up and moving, increase balance, and maintain your independence*. *If you have health concerns consult your health practitioner before embarking on a new regime. Exercises for Seniors to Improve Strength & Balance https://www.lifeline.ca/en/resources/14-exercises-for-seniors-to-improve-strength-and-balance/ Best Lower Back Pain Exercises For Seniors And The Elderly https://eldergym.com/lower-back-pain-exercise/ Best Elderly Posture Exercises for Seniors https://eldergym.com/elderly-posture/