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Phoenix Residential Society: Rising from the ashes
I reached Ian Morrison at his office at the Regina branch of the Canadian Mental Health Association (CMHA). A graduate of the Humber College comedy writing program, he teaches people how to harness their experiences — with mental illness and life in general — into stand-up comedy routines.
“It’s all I’ve ever wanted to do,” he said. “Just tell jokes, make people laugh.”
But 12 years ago, this dream seemed as distant as Hollywood itself. Morrison found himself at a Salvation Army shelter, off his medication and out of options. “Honestly, I thought my life was over. And it would have been if not for Phoenix [Residential Society].”
Here he paused. “I’m not trying to be dramatic,” he said, referencing his life’s passion. “But if it weren’t for Phoenix, I’d be dead. That’s simply the truth.”
From an early age, Morrison displayed symptoms of mental illness. While his obsessive-compulsive disorder (OCD), attention deficit disorder, and learning disabilities weren’t diagnosed until he was 16, he had long sensed that his thought patterns were different from others.
“What people don’t understand about OCD is that the thoughts are so intrusive and entirely out of character. And then you ruminate on them over and over. It becomes a vicious cycle. At the age of 28 I felt utterly defeated.”
Bankrupt with nowhere to live, Morrison was finally thrown a lifeline — and he’s never let go.
The secret sauce
Founded in 1979, Phoenix Residential Society has humble roots.
“We began with a handful of clients, perhaps nine,” said executive director Sheila Wignes-Paton, who’s been with the organization for more than 30 years. “I started on the front lines, helping people find their footing after experiencing homelessness or hospitalization for mental illness. Now we’ve got 190 people in the Phoenix family — which has expanded to include individuals with diverse needs, for example, those with acquired brain injuries.”
Wignes-Paton added that the organization’s success is not only rooted in recovery principles, which give clients the respect and self-determination to direct their own care, but also in an environment that nurtures and supports staff.
For Lynne Scott, a Phoenix staff member who works directly with residents, that kind of support translates into training to helps her manage the emotional strain of providing support to people in their “hour of need.”
“We’re taught how to set boundaries, refill our own emotional resources, and understand that we can’t pour from an empty cup,” said Scott, who has been with Phoenix for more than 15 years.
“Lynne’s tenure isn’t unusual,” said Wignes-Paton. “We’ve got a groove going here. We do this incredibly meaningful work, which is rewarding in and of itself. But we also place a tremendous value on our staff, and in doing so, reinforce the message that every person’s wellness reflects our overall health as an organization.”
For Scott, the recipe for success is simple — although that doesn’t mean it’s easy. “We meet people where they are, and we don’t sit in judgment. We stay curious, we ask questions, and often the results can be surprising.”
An open mind and an open heart
To illustrate how that works, Scott described her experience with a young man who arrived exhausted, in ragged clothes, and in need of a bath. “I thought to myself that we might need to begin with a focus on hygiene but waited to see how things played out.”
As it happened, the young man had been living in less-than-ideal conditions, without access to clean water. “Once a shower was available, he never needed prompting,” said Scott, who further recalled that initially he also overslept quite a bit, making him late for group therapy and other meetings.
“A trip to the doctor revealed a serious case of sleep apnea that was preventing a good night’s rest. When we got him treatment for that, he was perpetually on time.”
She has seen this kind of small transformation time and again. “I once had a resident who came in with matted hair and had been homeless for some time. I asked him if he’d like to go for a haircut. I didn’t have to ask twice.”
That same resident enjoyed his trip to the barbershop so much, he acquired a pair of clippers and began expressing himself through creative styles. “It’s spiky one day, and something else the next,” laughed Scott, who said she never fails to be surprised by what captures a resident’s imagination and the quiet joy of helping them to follow their interests.
The freedom to follow one’s interests was exactly the kind of support that led Morrison to where is he today. “I remember leaving the shelter and arriving at Phoenix, then having my case worker ask me what I’d like to do,” he said. At the time, living with depression and feeling devoid of prospects — yet thankful to be housed — Morrison’s reply was, “I guess I’ll just get another crappy job.”
He didn’t dare dream bigger, and he didn’t believe that something more meaningful could be on the horizon. “But I am forever grateful because she [his case worker] said to me, “I asked you what you wanted to do.”
Morrison said he quipped, “I want to do stand-up,” expecting a sarcastic response to his dearly held but long-abandoned wish.
“But she said to me, ‘OK, let’s figure out how you can do that.’”
A home, a job, and a friend
That approach to recovery, focusing on the agency of the individual, is the beating heart of Phoenix. Not only did Morrison wind up with a job at CMHA that fulfils his creative drive, he’s also able to help others find their comedic voices.
“I have a place to live — for as long as I want. I have a safety net that’s ready to step in and help when I need it. And I have people who can fill in the gaps that I may still struggle with.”
Morrison concedes that medication management can be a challenge. “I take 14 pills a day and get an injection every two weeks,” he explained, a regime that would challenge any of us. But Phoenix makes sure he doesn’t lose track. He also readily admits that his head for punchlines is a lot better than it is for bottom lines. So the financial guidance Phoenix provides is crucial for his continued independence.
“They helped me to put together a savings account,” Morrison said. “So suddenly, when my air conditioner broke, I had the funds to cover it.”
While this victory may seem modest, the Phoenix model is financially sound by any measure.
A sound investment
In 2018, the organization took a bird’s eye view of their federally funded Housing First program for persons who are chronically or periodically homeless. After tallying up the taxpayer dollars saved, based on 49 clients over four years, the numbers showed that their housing and attendant supports were far less costly to the public purse than repeated crisis interventions.
“We know Housing First works,” affirmed Michel Rodrigue, president and CEO of the Mental Health Commission of Canada, which was charged with rolling out the largest research demonstration project of its kind. “As an accountant by trade, I can see the value of the savings it brings. Yet my compassionate side knows that it’s impossible to put a price tag on the hope, dignity, and inclusion of a safe place to live.”
The economics are certainly sound. According to Phoenix, hospital stays alone were reduced by over $335,000. Spending for emergency room visits, notoriously costly — both in terms of financial and human resources — went down from over $500,000 to just $100,000. But the greatest decrease related to detox visits — which were slashed by about $1 million.
“Truth be told, we spend more time doing the work than toting up numbers,” admitted Wignes-Paton. Still, the results speak for themselves.
From clean housing and volunteer opportunities to group therapy and peer-support to financial guidance and medication management, Phoenix tailors its services to residents’ needs, so they receive personalized care that can be adjusted over time.
“People may think, ‘OK, recovery means you’re going to be exactly like you were before you got sick,’” explained Scott. “But that’s not necessarily the case. While Morrison has had tremendous success by any measure — doing meaningful work and making lives better daily — for another person recovery may look quite different.”
That’s one reason the Phoenix approach celebrates small victories, offers a safety net for (expected) setbacks, and above all, provides people who need it a place of their own.
“When I was in Saskatoon,” recalled Morrison, “I got kicked out of two boarding houses in one day, simply because I mentioned my medication left me tired. That feeling of being unwanted, unworthy, it stays with you. There are so many misconceptions about people living with mental illness. It’s frustrating and hurtful,” he said.
At six-foot-four and well over 200 pounds, Morrison gives the impression of being a gentle giant, wanting nothing more to live his days making people laugh and teaching them to laugh at themselves.
“Next to Phoenix, laughter is the best medicine. But I couldn’t have one without the other.”
Suzanne Westover
Illustrator: Remie Geoffroi w: remgeo.com ig: @remgeo
Estimated reading time: 3 minutes
Several months ago, I had the opportunity to participate in Mental Health First Aid training for the first time. It was an eye-opening experience that really made me look inward and assess my outlook on mental health and what living with a mental illness entails.
I got the chance to write in more detail about my experience here. It made such an impact on my mindset towards mental wellness that I want to highlight my top three takeaways from the training sessions.
Language matters
We often forget the impact our own words have on those around us. The language we use can make a world of difference in terms of the stigma surrounding an individual’s mental well-being.
Consider the following statements: ‘They are an addict” or “They are in recovery”. Sometimes small changes can make a big difference. The first phrase places a stigmatizing label on the individual while the following verbiage provides a more optimistic and inclusive tone.
We should strive to use person-centered language that avoids defining individuals by their illness.
Be confident
In many situations in life, confidence is key. This remains true when having difficult conversations surrounding someone’s mental well-being.
It may be intimidating to bring up the topic of mental well-being in discussion, especially for the first time. We don’t want to come off as judgmental or project our opinions onto others, assuming that something is wrong. At the same time, it’s not always abundantly clear when something is wrong. The more you open yourself to leading dialogue around mental health, the more confident you will become. It may feel uncomfortable but asking questions and suggesting professional help when someone is showing signs of a mental health crisis, might just save their life.
Set boundaries
Supporting others is noble, but it should not come at the cost of your own mental well-being. It is easy to become consumed by the obligations one feels when helping someone with a mental health crisis.
It is important to set healthy boundaries for yourself to make sure your own mental well-being is not at risk. Be open about your limitations, letting others know what you can do to assist them. At the same time, it is healthy to maintain your priorities.
One example of a healthy boundary is not allowing yourself to do something for someone that they are able to do on their own. Not only does this allow the individual to maintain their independence, it also sets the expectation that they must be willing to help themselves if you are going to continue to provide support.
Keeping these lessons in mind over the last few months, I have been able to be a more supportive friend and feel more confident having open and honest conversations about my own mental health with those around me. My hope is the training can do the same for you.
Author: Eric Gronke
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Rough skies ahead
When the world shut down in early 2020, industries around the globe were forced into the realities of operating during a pandemic.
Perhaps no sector was as hard hit as the airline industry, with many organizations laying off thousands of workers in an effort to keep up with the ever-evolving landscape of COVID-19 travel.
WestJet’s organizational well-being manager Lisa Dodwell-Greaves described the experience as nerve wracking.
“In March 2020 we had 14,000 employees; by July that same year we were left with 4,300. Those initial months had lots of uncertainty. We had to redefine the organizational structure and identify a bare-bones minimum crew to keep the lights on.”
While laid-off employees were having to find new jobs in a tough labour market, those who stayed were facing longer hours, increased stress, and guilt — the kind that stems from continuing at work earning income after friends and colleagues have walked out the door.
Under these conditions Dodwell-Greaves knew she would have an important role to play in helping to maintain employee mental well-being and the workplace culture — in that order. “You can’t have company resilience without individual resilience first,” she said.
A need for support
Even under normal circumstances, work in the travel industry can be stressful. But with the added uncertainty the pandemic has brought, employees are encountering aggravated travellers more and more. “Those dealing with the general public took a lot of abuse in the initial days of the pandemic,” Dodwell-Greaves said.
Pilots and flight attendants found themselves being turned away from businesses and ostracized by friends and family because of their interactions with passengers. They also had fears for their own physical well-being, questioning if it was safe to show up for work.
Unfortunately, such stories have become all too common as the pandemic wears on. Organizations are therefore finding it increasingly important to protect their employees from harm and provide them with psychological and social support.
In WestJet’s case, these aims had been on the radar even before the pandemic began.
Building a strategy
In early 2020 WestJet committed to implementing the National Standard of Canada for Psychological Health and Safety and increasing their initiatives to support employees and their mental well-being. While the pandemic affected the original implementation plan, the company was still able to take steps in the right direction.
“The strategy we put together really keyed in on the next three to five years,” Dodwell-Greaves recalled. “We set out to take this big concept and put it into focused buckets where we could create some quick wins, things employees would support (or feel support from) and know they had gotten help — along with some areas where our leaders could start to support our employees in a more meaningful way.”
Also included was a variety of other initiatives and benefits for their workers. Even prior to COVID, in August 2019 and based on data from an analysis of short- and long-term disability claims, the organization was able to identify areas of further support and increase coverage for psychotherapy, psychology, and counselling for all qualifying employees.
WestJet’s early adoption of a broader mental wellness strategy allowed them to integrate further key initiatives into their pandemic operations. And one of the largest initiatives began with their leadership group.
Starting from the top
In 2021, WestJet ramped up their support for mental wellness by providing training to their managers through The Working Mind, an evidence-based course from the Mental Health Commission of Canada designed to reduce stigma around mental well-being in the workplace.
“Before we launched anything for our workers,” Dodwell-Greaves explained, “we wanted to make sure our managers had a sense of how to help them. Having support from our leadership team will give our employees the confidence of knowing that the organization is invested in their mental well-being.”
“It’s part of a larger mental health strategy,” she added, “one that goes beyond our employees to include our guests and also carry into the communities we serve.”
Over the coming year WestJet intends to build on the number of employees trained to support mental health and reduce stigma in the workplace.
Eric Gronke
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Research conducted by Mental Health Commission of Canada (MHCC) staff into early childhood mental health has helped inspire a new, multi-million dollar funding initiative by the Canadian Institutes of Health Research (CIHR). This spring, CIHR’s Institute of Human Development, Child and Youth Health (IHDCYH) expects to issue a call for proposals devoted to early childhood mental health.
For MHCC vice-president of programs and priorities Ed Mantler, this new research opportunity is great news for the commission. “It not only illustrates the broad impacts of our work, it also shows that what we do matters and helps drive progress on mental health for all people in Canada.”
Although details about the initiative have yet to be shared, the call for proposals is expected to prioritize research on how to improve the implementation of evidence-based mental health interventions for children up to age five (including their caregivers).
Filling current research gaps
A key part of the MHCC’s mandate is to facilitate the creation of environments that foster positive development, mental health, and resiliency throughout a person’s life. For children under age six, relatively few existing mental health programs have been adequately researched and evaluated — and even fewer have been focused on specific parent-child populations.
“Early childhood mental health is a relatively undersupported topic,” said Brandon Hey, MHCC senior research and policy advisor. “There’s more and more research but relatively little support in terms of programs, policy, earmarked funding, prioritization, and implementation of the evidence into practice.”
In recent years, Hey was part of an MHCC team that documented existing early childhood mental health programs, services, and providers. In 2020, they published a scoping research report, along with a one-page summary, and hosted a roundtable forum in Vancouver. The Making Connections forum brought together representatives from a broad spectrum of organizations: federal and provincial governments, medical associations, and independent research and advocacy groups. Among the delegates was Tier 1 Canada Research Chair Dr. Christine Chambers, who is also the scientific director of the IHDCYH.
Acknowledging the impact of that event on the new research program, Chambers recalled how “the gaps and priorities identified by the MHCC and discussed at the forum really resonated with our institute and mandate. We’re now grateful to be able to leverage this work, alongside other foundational inputs, and use it to inform the development of a new funding initiative.”
Linking knowledge to human development
What sets IHDCYH research apart is its singular focus on children and families rather than on a particular disease or organ. The institute facilitates partnerships and works to accelerate the translation of new knowledge related to human development, including biological, behavioural, and social factors.
“It’s gratifying to know that our preliminary efforts will live on,” said Mantler. “CIHR’s funding announcement also supports the ‘inquire, inspire, improve’ model we articulated in our new strategic plan. Our inquiry into childhood mental health inspired CIHR to fund research that will further improve knowledge and programs.”
Additional research into early childhood mental health is particularly important in light of COVID-19. Due to temporary closures at schools and daycare centres, many young children have had fewer opportunities to socialize with their peers. Along with perceived higher levels of anxiety across Canada, this relative lack of interaction represents an additional stressor for these children and their families.
A 2021 policy brief on the topic from Hey and his team, in partnership with Canadian Paediatric Society (CPA), draws out what these pandemic stresses can mean, including their effect on parenting, family stresses, and early brain development. In light of the mental health needs COVID-19 has given rise to, the brief provides policy makers, system planners, and decision makers guidance on ways to support infants, young children, and their families.
“Connections with organizations like CIHR and CPA not only help validate the MHCC’s work, they also help ensure that our efforts improve the health and well-being of all people in Canada,” said Mantler.
Peter McKinnon
Estimated reading time: 4 minutes
Just as 2022 was lifting off, residents of Ottawa watched with curiosity and then growing dismay as a parade of large, honking transportation trucks moved into the city’s centre. The trucks were soon joined by a flock of smaller but no less noisy vehicles and before citizens could quite grasp what was happening, an occupation was unfolding in the heart of the city.
Many suburban dwellers and those living outside of Ottawa saw the event as a distant novelty. For the inhabitants of the core of the city, business owners, and employees of the retail outlets and restaurants closed by the protesters, it was the beginning of a frustrating and often frightening invasion. Our environment plays an active role in our mental health and loud noises like honking horns and firecrackers through the night can lead to anxiety and agitation. This raises our cortisol levels and our stress.
To add insult to injury the police seemed unable or unwilling to act. Politicians did little more than posture or worse still, approve the disruption. No one seemed clear about why the occupation was happening, though certainly, frustration over COVID-19 and pandemic restrictions were at the heart of the activity for many. Residents of Ottawa also managing through the many constraints of COVID-19 on regular life were further assailed by the fear and uncertainty brought on by the situation. As interpersonal conflicts escalated between protestors and residents, unchecked by officials, feelings of isolation and abandonment exacerbated the feelings of stress.
Whatever may have prompted the convoy, it also brought with it unsavory elements that pointed to a darker intent. From wearing swastikas and flying confederate flags, to urinating on the war memorial and defecating in a restaurant entryway, these darker combatants soon tarnished all the protesters. Idle curiosity turned to anger and many in the city saw the demonstrators and their supporters as abusive invaders. The disconnect in perceived values between residents and protesters served to enhance feelings of isolation and that in turn amplified feelings of depression in many.
For those people already bearing the worst of the pandemic, such as racialized communities, seniors, and those with pre-existing mental health issues, the introduction of an occupation was an added weight. From the older woman found out in the cold waiting for a bus that could not come, to those trapped in their homes in fear of the taunts and aggressive posture of protestors in their neighborhoods, the convoy took its toll.
So much anger, fear, and distrust soon blossomed into a riot of unhealthy symptoms. Residents shared stories of sleeplessness, feelings of anxiety, and helplessness. Even after the occupation was pushed out of the city, fear and distrust lingered. When the local children’s hospital received a bomb threat, later determined to be a hoax, citizens speculated that the ousted occupiers were behind the calls. When the police closed a local transit station because a suspicious package was found, it was also quietly attributed to the truckers. No, this was not speculation in the media, but by locals over coffee or a beer.
What qualifies as an extended period of trauma is very subjective, but for some people, three weeks of protesters in their neighbourhoods was more than enough to bring on mental distress. And it should not be surprising when you consider that the disruption had lasting financial impacts on many. More than 1,500 people could not go to work for the three weeks the protesters occupied Ottawa’s downtown. Their wages are unlikely to be fully replaced, nor are business owners likely to recoup those lost revenues.
Whatever people in Canada may think about the protests and what led to them, it is important to remember that Ottawa is not Parliament Hill. It is a city where regular people work and live. In fact, only 20% of the residents of the city and the surrounding region have anything to do with the federal government and fewer still have anything to do with partisan politics. It is not surprising then that after 22 days of honking horns, diesel fumes, and tension, the citizens were relieved to see the end of the disruption. It should also come as no surprise that feelings of anxiety and stress persist. Twenty months of COVID-19, three weeks of uncertainty, fear, and anxiety coupled with feelings of isolation are an excellent recipe for poor mental health.
If you are feeling distressed and are seeking assistance, you can text WELLNESS to 741741 at any time or visit the Wellness Together site to access free mental health and substance use support. If it’s an emergency, call 911 or visit your local emergency department.
If you would like tips on how you can build your resiliency or manage feelings of anxiety, please see the links below.
Author: Debra Yearwood
Estimated reading time: 7 minutes
Winter blues are more common than you might think. Seasonal affective disorder (SAD) is a form of depression that people in northern climates usually experience during the fall and winter months, when there’s less sunlight.
I’d like to share some ways to practise self-care when feeling the winter blues, which you can also use to help keep them at bay. Taking these steps doesn’t mean you won’t ever feel sad, but they will assist you in moving through the symptoms.
One point to keep in mind before I start: Feeling sad or blue when bad things happen isn’t the same as having a depressive disorder. A major depressive disorder lasts for at least two weeks, affecting a person’s ability to work, carry out their usual activities, and have satisfying personal relationships.
Also worth remembering is that how we experience a mental health problem can be different for everyone. What helps you may be different than what helps me. Yet we all have mental health, just like physical health. (Sidebar: I’d love to get to a place where we don’t distinguish between the two — we simply ask, How’s your health?)
Feel the feelings
Emotions need motion. When we stuff feelings down or try to stop them, they can come back tenfold. Have you ever tried keeping a beach ball underwater? When you release it, it comes back up with so much force. So feel those feelings — the only way out is through — and let the tears flow. Researchers say that, when we cry, we release “feel-good endorphins” that help us manage pain (both physical and mental). While it may not always feel like it, the old saying, “this too shall pass,” is true. If you start getting concerned that you’re crying too much (that is, more than usual) or can’t seem to stop, talk to your doctor.
Shine the light
During winter, we may feel the impacts of getting less sunlight. The sun’s ultraviolet rays help us produce vitamin D, which is vital for our mental health.
There is sufficient research to show that not having enough vitamin D can lead to depression-like symptoms. Consider including the following foods in your diet to help offset that deficit: salmon, sardines, cod liver oil, canned tuna, egg yolks, mushrooms, and foods fortified with vitamin D. Supplements can also be helpful but should first be discussed with a doctor.
Self-care
To me this means being in care of yourself and being a top priority in your own life. Some might think that’s being selfish, but when you’re in care of yourself you’re better equipped to manage life’s challenges and be there for others.
Self-care is also very individualized. It’s not just about bubble baths, spas, and exercise. It includes things like healthy boundaries, healthier food choices, making those medical appointments, decluttering your space, creating a budget, calling a friend, and so on. I like to do things inspirationally (I refer to them as INSPIRED actions). The key is finding something that brings you joy and allows you to be your authentic self.
Your five senses
The fastest way to come back to the here and now and disengage from the mind chatter is to “stop and smell the roses.” Literally. Go outside, take in a deep breath and feel the breath entering your body. What does it smell and feel like? Does it freeze your nostril hairs? Is it crisp, wet, warm? Feel it move into your belly, then give it a deep-barrelled exhale. Now pick up some fresh snow, taste it, feel it, throw it using all your senses. Next, lay down and swing those arms to make a snow angel! Grab a carrot, a few twigs, roll that snow and make a snowman.
Paying attention to our senses helps bring us back to simpler times, come back to the basics and, after a few deep breaths, feel a lift in our spirit! I know it may sound trivial but connecting to your five senses (and childhood) provides a fresh perspective and can do wonders to help lighten the winter blues.
Gratitude journal
Put your pen to paper and write. No matter what is happening, there is always something to be grateful for. Acknowledging situations, people, and things creates an energy and will attract more of that gratefulness. Not sure where to start? I feel grateful for my breath, waking up, warmth, my bed. Being grateful for waking up reminds me of my Auntie Tish, who we just lost to cancer last fall. When I went to visit her on her death bed, she said, “When I wake up, I give thanks that I didn’t wake up dead!” It’s a funny statement, yet so profound.
Perhaps you might be grateful for what has brought you to this moment. Every. One. Of. Us. has gone through stuff that has led us to this time and place. Remind yourself of the times you’ve come through hardships. What did you do then? What resources or people did you rely on? What skills did you develop: resilience, persistence, determination, grace, patience?
Sometimes we need to remind ourselves of what helped us before (and could also help us now). I can recall a time I had the flu, and I remember thinking, “How am I even going to get up, let alone go to work.” Fast forward a few weeks and someone reminded me of the week I was off sick with that really bad flu. Ah, I had forgotten, because when we feel good, we forget what it’s like to feel bad.
Keeping such a journal is also beneficial for our mental health. It’s a wonderful way to get things off our chest and a great reminder of our experiences and reflections.
What are you thinking?
Take a good look at what you are actually thinking. What is your internal dialogue? Would you say these things to a friend or loved one? Are you your own worst enemy? Are your thoughts healthy for you, or are they making you unhealthy? It’s easier to get into bad mental habits during winter’s short days and long nights. I invite you to be mindful of the things you are saying to yourself, and challenge negative thinking if it starts to develop. For strategies on changing negative thinking, look to self-help books and to cognitive behavioural therapy (CBT), which is a great support for developing healthier thoughts.
CBT can help you to understand that the ways you think about yourself, and your situations impact your emotions and actions. Learning to form different, more productive outlooks can help you feel and act in self-enhancing ways. Doing so commonly involves pushing through anxiety or low moods, challenging negative thoughts, establishing, and pursuing viable goals, and looking after your physical well-being.
CBT is based on the idea that our thoughts, emotions, and behaviours are interconnected, and that changing one can change the others. While this may sound trendy, it’s also effective and has been rigorously studied. There are CBT variations for all kinds of mental health concerns, from problematic substance use to anxiety and depression to schizophrenia.
Sleepy time
Don’t underestimate the power of sleep. It impacts our whole self: mind, body, and spirit.
To maximize your healing zzzs, follow these healthy sleep suggestions:
- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. Set a bedtime that’s early enough to get at least seven hours of sleep.
- Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes, get up till you feel ready for sleep. Establish a relaxing bedtime routine. Use your bed only for sex and sleep.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. Limit exposure to bright light in the evening. Turn off electronic devices at least 30 minutes before bedtime.
- Watch what you eat and drink before bedtime. Exercise regularly and maintain a healthy diet. If you’re hungry at night, eat a light, healthy snack, not a heavy meal. Avoid caffeine in the late afternoon or evening (perhaps have chamomile or lemon balm tea instead). Reduce your fluid intake before bedtime to avoid those too-early morning trips to the bathroom.
Illustration by Garth Laidlaw
Garth loves to create imaginative, descriptive imagery to assist in storytelling in a wide array of applications, be it an infographic to accompany new food security data, or to depict a fantastical weather center that looks like Santa’s North Pole.
Author: Yvette Murray
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Rewriting the personal narratives born from anti-Black racism
“I’m so glad you’re Black.”
Donna Richards
That’s the first thing Donna Richards hears from her new client. But as one of the few African, Caribbean, and Black (ACB) clinicians working in the client’s Employee Assistance Program (EAP) — and one of the few ACB psychotherapists in Canada — she hears it a lot.
As her client runs through some of the difficulties she’s having at work, another familiar sentiment emerges: exhaustion. Not the exhaustion that comes from long hours and little rest, but the mental exhaustion born of racial microaggressions — small, insidious acts of anti-Black racism that are beginning to take a noticeable toll.
Among the incidents she describes are being overlooked for well-deserved promotions, having others take credit for her work, and even getting mocked for attending a Black Lives Matter demonstration.
When asking her client about the possibility of speaking up about them at work, Richards can nearly predict the response before she hears it.
“There’s no point. No one will care. Nothing will ever change.”
Unlearning that belief, as Richards knows, won’t be easy.
Death by 1,000 cuts
Rohan Thompson
For Rohan Thompson, a psychotherapist in private practice who works mostly with ACB men and youth, the cumulative effects of racial microaggressions occur every day.
“Clients often come to me after a crisis,” he explained. “They don’t seek help each time they’ve been passed over, put down, or treated as less than. They do so when the compounding effect causes a much bigger mental health problem. It’s like death by 1,000 cuts.”
Those problems can range from high stress levels, to anxiety and depression, to post-traumatic stress disorder, among others.
Richards has seen a similar effect in her work. “Every tiny act of discrimination, no matter how veiled or well-intentioned, leaves an invisible mark. And when these incidents are downplayed or ignored, it sends the message that those marks, and those experiences, don’t matter,” she said. “I see a lot of damage to self-esteem as a result of that message, and a lot of self-medicating to cope with it.”
The disparity in perception about anti-Black racism extends far beyond the workplace. According to a 2019 survey, while nearly half of all participants agreed that discrimination against Black people in Canada was no longer a problem, 83 per cent of Black participants said they were treated unfairly at least some of the time.
As Richards points out, whether that discrepancy stems from genuine ignorance or denial, its effects are costly. “I’ve had clients quit their jobs because they fear retribution for speaking up or trying to hold their employer to account. For so many, it’s just not worth it.”
It’s not hard to understand how a seemingly endless pattern of discrimination alongside a lack of acknowledgment could lead to feelings of resignation — both figurative and literal. But beside the slow burning fuse sparked by microaggressions, there’s a transformational fire waiting to be lit — one that begins with a paradigm shift.
The meritocracy myth
“As kids we’re taught that hard work pays off and success is earned. But when you’re Black, it’s more complicated than that,” said Thompson, adding that that shift in how we understand equality and success is powerful.
“When my clients describe their experiences at work, they don’t always realize when they’re talking about anti-Black racism. They just know they’re bowing under the weight of being overlooked, underutilized, and treated as inferior to their peers,” he said. “I see a lot of high anxiety and self-blame from clients who subscribe to the meritocracy myth because their effort doesn’t match the outcome. Then there’s a lightbulb moment when they realize their experiences aren’t unique and have nothing to do with inadequacy.”
For many of Thompson’s clients, understanding that their negative experiences stem from broader systemic problems brings clarity and validation, but sometimes getting a person to that point takes work.
Thompson likes to present clients with data, using numbers to help them rewrite their narratives of self-doubt. He points to statistics showing that ACB university graduates earn only 80 cents for every dollar earned by White university graduates with the same credentials.
Or the jarring research around job call-backs based on “White-” versus “Black-sounding” resumés — again, with the same credentials — where Black-sounding resumés receive calls as little as one-third as often.
These statistics, on top of data showing that ACB leaders hold fewer than one per cent of executive roles at major Canadian companies, help paint the picture of a fundamentally uneven playing field.
Under-representation starts early
Yet that lack of ACB representation isn’t just an issue among company executives, Richards said. “For instance, I wanted to get into psychotherapy earlier than I did, but no one in a clinical setting looked like me — which, as an ACB woman, told me that I didn’t belong there.”
Long before post-secondary school, the under-representation of ACB teachers, principals, and guidance counsellors creates a skewed image of the options available for racialized youth. With half as many ACB teachers as students (by percentage of the population), the disparity is hard to miss, even for a child.
“Students need to see Black guidance counsellors, right from elementary school,” said Richards, adding that, as education progresses ACB students have little encouragement to pursue anything in a clinical stream. This gap, in turn, contributes to the extreme shortage of ACB psychotherapists in Canada.
As a former assistant director of equity and community partnerships for the Peel District School Board, Thompson wholeheartedly agrees that increasing ACB representation in schools is needed.
“In many cases, the meritocracy myth and the self-destructive patterns that follow start in schools,” he said. Statistics from Toronto high schools show that ACB students are disproportionately suspended and expelled, and they receive half as many “excellent” ratings from teachers as other students do, even with the same standardized test scores.
Studies also show that having an ACB teacher increases the likelihood that students will enrol in post-secondary education and decreases their likelihood of dropping out.
But as Thompson explains, it’s not enough to have more ACB representation in the school system if those schools aren’t actively addressing anti-Black racism among staff. “How can Black educators be the supports students need if no one is supporting them?”
Employer empowerment
Richards is passionate about the potential employers have to create transformational change in the workplace, although she admits it won’t be easy. “Diversity inclusion and training is a great start, but it’s going to take a lot more than a one-off course to create real change. It has to become an integral part of the way you work,” she said. “Employers need to remain cognizant of how they’re interacting with employees and lead by example. That means taking the time to really learn about the people they work with and become critically aware of their own biases.”
When it comes to creating behaviour change across the organization, Richards added, employers must be willing to hold everyone to a higher standard. “Accountability is non-negotiable. It’s not only about creating new opportunities to learn and do better. It’s also about addressing individuals, behaviours, policies, and hiring practices that perpetuate a culture of racism.”
In addition, she noted how employers need to think about expanding their coverage for psychological services, noting that very few people — whether in ACB communities or otherwise — can afford psychotherapy without private coverage.
In Shining a Light on Mental Health in Black Communities, a recent Mental Health Commission of Canada information resource, affordability was a chief barrier to accessing psychological support. Given the lower average incomes among the ACB workforce, bolstering coverage for their psychological services is even more critical.
Even as a provider of EAP counselling, Richards pointed out that coverage is often inadequate to address the need. “For someone who has experienced decades of racial trauma, a handful of solutions-based EAP sessions won’t go deep enough. To help ACB people get to the root of their experiences and truly begin to heal, they need access to longer term counselling.”
Writing a new ending
For those who do seek professional mental health support, Richards and Thompson agree: the journey through counselling involves a great deal of rebuilding.
“Deconstructing individual experiences and giving yourself permission to acknowledge the impact they’ve had can be a difficult process,” Richards said. “But then you pull lessons from those experiences and your self-perception slowly begins to change from someone who is less than to someone who is more than enough.”
For Thompson, another important part of therapy is cultivating joy. He often encourages his clients to think about what brings them joy and how they can integrate more of those things into their lives.
“Ultimately, I’m trying to build resiliency and instil a sense of agency,” he explained. “I want my clients to understand that, despite what society has taught them, their experiences matter, they are important, and they have the power to change their lives for the better.”
Amber St. Louis
Illustrator: Dorcas Markwei of, LynSow Creative
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MHCC responds with a resource to help parents support their children’s return to school
My phone rang. Then a text popped up. It was a Monday morning and my friend “Sarah” would usually be at work. That’s odd, I thought.
“Hey, everything OK?” I asked when I got through.
Silence. A cough. Then, after interminable moments, a wobbly, “Hanging in there.” Another, deep-throated, wracking cough. Then a sob. “‘Julia’ has COVID.” A pause. “I’m pretty sure we all do.” I was surprised at how sick she sounded. She and her husband are both double-vaccinated. I tried to imagine how unwell they might be if they weren’t.
Then the whole story unfolded — dominoes tumbling, one after the other. Julia spiked a fever on a Friday night in mid-September. But her physical symptoms were at first the least of Sarah’s concerns.
The emotional cost of COVID
“You can’t hug me mommy,” Julia said when Sarah started to comfort her. “The kids in my class aren’t good at keeping their masks on. I forgot and talked today during lunch. I could make you sick. You need to stay away.”
Even though Sarah works in a field that allows her to recognize the signs and symptoms of anxiety, she explained that knowing something at a clinical level doesn’t always help when you’re a parent sinking in a quagmire of pandemic-induced muck — and she isn’t alone.
Consider recent research from the Mental Health Commission of Canada (MHCC), in partnership with the Canadian Paediatric Society, which found that 61 per cent of parents are very or extremely concerned about managing their child’s behaviour, anxiety, emotions, and stress.
“I need to support my kids while also managing my own emotions. I am so frustrated and angry. We did everything right,” Sarah said, pointing to her family’s limited social contacts and the purchase of N95 masks for her two daughters, six and nine, to bring to school. “I am not ashamed that we didn’t outrun this monster. But I am concerned with how to manage the long-term implications, not just in terms of potential lingering physical symptoms, but also in teaching my children how to navigate this reality without undue stress and worry.”
Drawing on a valuable partnership
September in a post-vaccinated world was supposed to hold the promise of a return to normalcy. And while there was elation when that first bell rang, a new reality has since set in — one that includes helping children manage their emotions as COVID continues to leave its stamp on school communities.
For MHCC president and CEO Michel Rodrigue, who recalled how people at the commission knew parents would be facing challenges this year. “That’s why we released a fall tip sheet on how to support young people returning to school. It was meant to help parents and caregivers in those low moments, as we all find ourselves when we’re at a loss for supportive, comforting words.”
To create the tip sheet, the MHCC joined forces with the Strongest Families Institute (SFI), a leading provider of skills-based behaviour training. We then distilled it into a few key tips and tricks that can be tacked onto a fridge or tucked into a struggling child’s school backpack.
“It’s important that we’re ready to engage children on their own terms,” said Dr. Patricia Lingley-Pottie, president and CEO of SFI. “Now is the time to watch for deviations in student behaviour. If they appear unsettled and apprehensive or show changes in mood and social tendencies, these may be signs of declining mental health.”
A fresh perspective
Lingley-Pottie advises parents and teachers to approach the topic casually by opting for “side by side” conversations, listening without judgment, and reminding youth that it’s OK to feel uneasy — that they’re not alone, since many of their friends and even adults are having the same feelings.
These are techniques Sarah has started using with her girls. “Some days are better than others,” she said, “but we try to keep the conversation going — realizing it’s not ‘one and done.’ There are times when my older daughter wants to talk a great deal about her feelings, and others when she wants nothing other than to be distracted, watch a movie, or play a game.”
Lingley-Pottie endorses such an approach. “In addition to being available to listen, it’s also important to be open about your own feelings.” By illustrating how you as a parent cope effectively with stress, she explained, you’re modelling the kind of resilience children can emulate.
Ultimately, the deceptively simple techniques on the tip sheet reinforce the importance of helping children and young people build the confidence to face difficult situations and the vocabulary to openly discuss them.
For Lingley-Pottie, “it’s important to notice persistent anxiety that is interfering with a child’s life to prevent more serious anxiety or depression from taking root. What we’ve learned at SFI is that skills that promote good mental health early in life are just as important as the school curriculum.”
Sarah agrees. “My kids have been in and out of virtual school these last couple of weeks. Are they missing some of their assignments? Sure. But we’re taking the approach that staying mentally well is the priority. While I wouldn’t wish COVID on anyone, we are profiting during this time by investing in the mental wellness of our kids.”
Suzanne Westover
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New resource supports mental wellness following criminal justice involvement
When Mo Korchinski left prison, she wasn’t handed a kit with resources to help her turn her life around. There was no guide on how to readjust to an autonomous life. Instead, like many before her, she was given a plastic bag with her belongings and a ticket to where she came from.
“A lot of people who go to prison bring with them little more than the clothes on their backs, a traumatic past, and often either mental illness, addiction, or both,” said Korchinski, now the executive director at Unlocking the Gates Services Society. “This doesn’t mean we should be disregarded as worthless. For many of us, we’ve fallen on hard times or been dealt a losing hand. Incarceration should be about helping people make better choices. Educating them on new paths. Rehabilitation.”
Unfortunately, a lack of resources coupled with inconsistent integration between correctional health care, non-correctional health care, and broader social services leaves many in the justice system unsupported, both inside and outside of prison walls.
Such a lack of support has real-world consequences, especially when we consider substance use and mental illness among our country’s incarcerated populations. New Mental Health Commission of Canada (MHCC) research exploring vulnerabilities in Canada’s correctional settings shows that between 65 and 70 per cent of incarcerated people are living with problematic substance use. And in an earlier MHCC study, research found that 73 per cent of federally incarcerated men and 79 per cent of federally incarcerated women were living with one or more mental health problems or illnesses.
Of course, when a person is released these mental health and substance use concerns do not disappear — although in most cases any support they may have received on the inside abruptly ends.
A new direction (and directory)
To help bridge the gap, the MHCC has just released a detailed inventory that lists mental health and substance use programs in each province and territory for persons transitioning away from the criminal justice system, for their support networks, and for front-line service providers.
In addition to contact information and overviews of each service, the interactive inventory specifically highlights the resources available to priority populations. To ensure individuals access to the most accurate and complete list of supports, it will also be updated periodically.
For Emilie Coyle, executive director at the Canadian Association of Elizabeth Fry Societies, such an inventory should make a difference for people in transition. “It can be disorienting to try to re-establish ties in community or to forge a new community,” she explained. “Being able to look up the supports that are closest to you and are tailored to your needs takes so much of the guesswork out of an already disorienting experience. Supports can alleviate feelings of frustration, abandonment, and loneliness and replace them with feelings of security, hope, and motivation.”
Navigating the pandemic landscape
For those re-entering the community during the pandemic, finding support to integrate back into society can be especially challenging.
“The public health measures in place in the community — such as social distancing, suspensions and closures of in-person programs (including harm reduction services), and reduced access to housing supports — may worsen the risks and barriers for individuals transitioning out of correctional settings,” said Sandra Koppert, the MHCC’s director of Mental Health Advancement.
With this new resource, Koppert and her team hope to give justice-involved persons a solid foundation for rebuilding their lives.
“Trying to navigate available mental health and substance use services is a daunting task, and the pandemic adds even more challenges,” she added. “For someone being released from a correctional setting, this puts more obstacles in the way of trying to start a new chapter. The inventory is intended to make the process of turning the page a little bit easier.”
For Korchinski, supporting the transition back to society isn’t just important, it’s vital. “People need food, clothing, shelter, and support the day they are released, not just left back on the streets homeless. Supporting people on their journey out of the criminal justice system by connecting them with resources gives them the best chance to make the healthy decisions that will keep them alive.”
