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By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The question:
I think I’m honestly addicted to my Smartphone. Why do I check my work email all the time – even when I’m out with friends? How can I stop? The answer: What a great question! I’m happy to give you some tips. Just give me a minute – a few urgent texts just popped up. Sorry, where were we?! Being continuously distracted by emails, text messages and calls seems to be an unfortunate reality for many of us. There is no question that the changing nature of work – and advances in technology – have had a tremendous impact on our personal lives. The first step is becoming aware of the problem, which you are. Unless we have some recognition of a problem even existing, we can’t change. Before you start to make any dramatic changes, think about why this is bothering you. Articulate your personal reasons for wanting to change, and the consequences of not changing. Write down a list of pros and cons of constantly checking your work emails. How is this affecting your relationships and stress levels? Articulating the negative impacts on your life can help make you feel more committed to changing and can provide you with clear reasons that may serve an important motivating role for you Think about the positives that come along with checking work emails, as you say, “all the time”. Do you find you are actually saving time? Are you receiving positive reinforcement from those you work with and for? The reality is that at some level, off-hours checking of your smart phone probably has some positive benefits. Thinking about the pros can help guide you toward creative solutions. For example, if your daytime workload is lessened by responding to emails during off-hours times, you may find that waking up an hour early to spend dedicated time dealing with emails before the workday begins is much more preferable than having several hours of personal time being intermittently disrupted by work. Here are some additional tips that can help: 1. Speak to your manager or supervisor and negotiate appropriate guidelines for email checking and response times. Remember – very few of us are in professions where immediate responses to emails are required, and often our usage of work emails is driven more by our own expectations and habits than it is by extrinsic expectations put on us. 2. Establish very clear parameters for acceptable email usage – and leverage the support of family and friends to call you on times you are becoming unduly preoccupied with work emails during personal time. 3. Set your smart phone so that email alerts are on silent during off-work hours. Or, better yet, leave your smart phone at home or out of sight when it is personal/social time! Excerpted from Dr. Joti Samra’s “Ask the Psychologist” weekly column in The Globe and Mail. The question:
I count every calorie that I consume. I don’t think there’s anything wrong with that – I just don’t ever want to be overweight. My parents/friends think it’s unhealthy and could lead to an eating disorder. What’s your stance? The answer: Issues around shape, weight and eating behaviours exist on a continuum. On one end, people may be completely unconcerned about their shape or weight, and eat with little concern or worry for what they are eating or how many calories they are consuming. On the other extreme, individuals may meet criteria for a bona fide eating disorder. The two most common types of eating disorders are: – Anorexia nervosa, which has the hallmark features of lower than average body weight (lower than 85 per cent of expected body weight) and an intense fear of weight gain. There is often significant restriction of food intake and excessive exercise. Misuse of laxatives, diuretics or enemas may occur. There may occasionally be elements of binge-eating or purging. – Bulimia nervosa, which has the hallmark features of recurrent binge-eating behaviours (i.e., eating a markedly high quantity of food during discrete periods of time, with an associated lack of control during the binge) as well as purging behaviours to prevent weight gain (e.g., self-induced vomiting, fasting, excessive exercise, or use of diuretics, laxatives or enemas). Calorie counting can be a feature of both of these types of eating disorders, but is often more characteristic of anorexia. In my opinion, excessive focus on calorie counting could certainly be a possible (but not necessary) precursor to more significant problems. That being said, being mindful of what you are eating, staying within recommended health guidelines for caloric intake, and wanting to maintain a healthy body weight are all positive health behaviours. There are a few things that I would wonder about: first, you say that you count “every calorie” that you consume. This sounds a bit worrisome if only for the rigidity around it. If you were forced to not count every calorie (but rather just approximate intake) would this create distress? Could you, rather than focusing on calorie counting, simply focus on ensuring that you are eating in moderation and eating healthy foods? Perhaps allow a change in your weight (e.g., more than a 5 pound gain) to serve as an indicator that you may need to slightly modify your eating behaviours (rather than excessively focusing on every calorie)? If any of these things sound difficult to do, I would wonder if there is perhaps an over-focus on calories, and if shape/weight plays a more significant role for you beyond just a normal, healthy focus on weight. I also wonder what leads your friends and family to be concerned: are there indications of other behaviours (extreme fluctuations in weight, emotional distress, over focus on food, shape or weight, excessive exercise, etc.) that they are concerned about? If the answer is yes I would suggest you think about at least having an initial consultation with a trained mental health professional with expertise in eating disorders that could help you to identify whether there is anything to be concerned about. Excerpted from Dr. Joti Samra’s “Ask the Psychologist” weekly column in The Globe and Mail. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth. Originally published for LifeSpeak in 2010. About 30% of employed Canadians, approximately 3 million, work shift—non-standard work hours that cover a wide variety of work schedules. Shift work can consist of fixed shifts or shifts that rotate or change according to a set schedule. The length of shifts can vary between 8 to 12 hours. Shift work is critical to our economy due to our society’s need for around-the-clock provision of medical, transportation, and protection services. Shift work is also common in industrial work, mines, and in workplaces where technical processes cannot be interrupted without affecting the product and/or where expensive equipment is used more profitably when in constant operation.
Although shift work is a job requirement for many employees, there are a number of workers who choose shift work because it allows for more free time or enables their families to manage child care needs. Interest in the effects of shift work on people has grown because many experts have pointed to rotating or extended shifts for the “human error” connected with nuclear power plant incidents, air crashes, and other catastrophic incidents. While shift work is essential to the economy and may be a necessary choice for some, researchers have found compelling evidence that working shift takes a physical and psychological toll on workers. Many workers find that shift work disrupts their family and personal life, limiting their ability to participate in leisure and family activities and making it difficult to find or maintain long-term relationships with a spouse. This fact is important because of the correlation between amounts and quality of social interaction and physical and mental health. People who do shift work report fatigue as the most common health complaint. Dr. Joti Samra, Clinical Psychologist and Researcher and member of LifeSpeak’s Vancouver roster of expert speakers, points out that 1/3 of shift workers experience a severe clinical disturbance in their sleep in the form of shift work sleep disorder. Dr. Samra explains that this is a clinically recognized condition where a constant or recurrent pattern of sleep disruption results in insomnia or fatigue. Shift work has also been associated with cardiovascular disease, hypertension and gastrointestinal disorders, and for women, reproductive health problems and breast cancer. Researchers have identified three interrelated factors that contribute to the association of shift work and health issues:
Since it is not a practical possibility to eliminate shift work, employers can implement some strategies to reduce the effects of shift work on employees. The Canadian Centre for Occupational Health and Safety recommends two levels where improvements can be made:
The Canadian Centre for Occupational Health and Safety recommends several organizational strategies for reducing the effects of shift work.
By supporting employees through strategies that mitigate some of the very serious physical and mental health concerns brought on by shift work, organizations can lay the foundation for workers to address, on the individual level, the difficulties they face from the changes in eating, sleeping, and working patterns. Resources:
By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  Motivation Tips: How to Take Advantage of New Seasons
Doesn’t it seem that as soon as Winter ends, you’re full of so much more energy and motivation? You aren’t imagining it; seasonal changes have a very real impact on our energy levels which easily translates into motivation in the spring. So, as the weather changes, let’s take advantage of the motivation boost we’re given by establishing some concrete goals. Why are our motivation levels impacted by the weather? Our emotions can be directly impacted by our environment. The weather is part of our physical environment! Like other animals, we humans spend most of the winter in more of a “hibernation” or energy-saving mode – and once the sun comes out, it’s a catalyst that pulls out our intrinsic motivation. The increasing length of days and a greater proportion of daylight as we move into spring and summer has a tangible, positive impact on our physical levels of energy and by extension our motivation levels. Spring symbolizes so much – freshness, new beginnings, growth – and it gets us mobilized for action! As the late Robin Williams so eloquently states, Spring is nature’s way of saying ‘let’s party!’. There’s a reason we get more motivated at this time of year to ’spring clean’ or get motivated to exercise more in pursuit of the elusive ’summer body’. Despite feeling all of this extra pep, you want to be mindful of not being overly ambitious with your expectations – here are my tips to optimize setting goals that you will succeed in achieving! Motivation Tips: How to take advantage of spring motivation
By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  Living at home, as an adult, can be challenging – particularly when it’s due to familial or cultural expectations, responsibilities, or need. Many people experience difficulties with juggling the devotion and feelings of responsibility they have to their family’s expectations with trying to maintain some semblance of an independent life.
It is reasonable to feel conflicted or burdened by the responsibility while others are focusing their energy on building their careers, having fun, fostering intimate partnerships, and possibly thinking about starting their own families. Living at home – particularly when it’s expected or required, rather than wanted – can thwart these efforts. So, what can you do? When it comes to your needs, honesty is the best policy Your guiding motto needs to be the age-old adage of honesty being the best policy. If you’re not upfront about your needs, frustration and resentment may build up. Before you have a conversation with your family about your frustration and independence it’s important that you first determine what your needs are.
The heart to heart Once you have come up with some solutions that work for you, have a heart to heart with your family. Here are some ways to do this:
Remember that ultimately you have a choice in what you choose to do – supporting your family and having some independence do not have to be mutually exclusive options. Editor’s Note: This post was originally published as part of a Globe and Mail “Ask the Psychologist” column authored by Dr. Samra, and has been edited and updated. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The question:
I’m a successful woman in my early 30s, with a great career, close family and friends. After two very serious long-term relationships, I’ve been single for the last 2 years. After a few dates with any new prospect, I inevitably find flaws and call it quits. Is it okay to be picky? How can I accept being single? Do you have tips for embracing singledom? The answer: Successful, single, in your 30s and female: you are part of an ever-growing demographic of society! First and foremost: being selective about the people you choose to spend your time with is never a bad thing. But it sounds like there is some reason you are perhaps overly focused on flaws – and that this is not helping you meet your relationship needs. It can be helpful to spend some time articulating what type of relationship you want, as this may help you determine how “picky” you may or may not want to be. Ask yourself “what is it that I want from a relationship, right now?”. Are you looking for male companionship/friendship? A casual fling? A committed/monogamous yet casual relationship? Or a longer-term, life partnership that may include marriage or children down the road? The answer to this question can help you decide what qualities you currently need in a partner, as arguably the qualities you may look for in a potential lifetime mate (e.g., “great parenting potential”) may be irrelevant if right now you are just looking for a casual relationship. Make a list of the types of flaws you have found in your recent dates. Are your expectations unrealistic (e.g., “someone who is always happy”)? Are you unfairly ruling dates because of qualities that you accept in yourself or your close friends? You may want to run the “flaw list” by a close friend of family member who you trust to give you an honest answer as to whether you are being too critical or judgmental. The second part of your question – about accepting single life – is a bit more complex. Certainly being in your 30s and single can be challenging, particularly if your friends are settling down or starting families. Often this can trigger a range of emotions if marriage or children is something that you picture in your life, as the reality is age poses a bigger challenge for women than men. It can also feel difficult if your interests and activities differ from those that you are close to. Actively work on building a network of other single friends, as this is one of the best ways to not feel so alone in your single status. Many cities now have singles’ social groups/activities, where the focus is on meeting other successful, single professionals for friendship. If you really are wanting a relationship right now, make sure that you are putting yourself out there (this can involve taking some risks). Sitting at home on a Friday night or only socializing with coupled-up friends won’t necessarily expose you to optimal situations to meet other singles. Finally, put energy into learning new activities or building new experiences that bring you happiness and fulfillment (e.g., travel, sports, learning a new language) as this can contribute to having an overall balanced, fulfilling life until you meet that special someone. Excerpted from Dr. Joti Samra’s “Ask the Psychologist” weekly column in The Globe and Mail. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  Valentine’s Day 2021 – Celebrate Alone or With a Partner
The last twelve months have been incredibly challenging and for some of us, that has meant spending a lot more time alone or possibly some extra strain between you and your partner. Maybe you’ve been separated for extended periods of time due to quarantine and lockdown restrictions or maybe you’ve been stepping on each other’s toes both working from home. This may make Valentine’s Day 2021 a little bit more challenging. Valentine’s Day is approaching quickly and there may be some mixed feelings about it this year. For some, it might feel extra hard for those who are single. Couples may feel like they need the excuse to celebrate their love but are burdened by restrictions. So, why don’t we reimagine Valentine’s Day this year and get creative with how we spend it, regardless of whether or not we are in a relationship! Single on Valentine’s Day 2021 If you’re feeling bad about being single this Valentine’s Day, take a step back and remind yourself how challenging it has been to meet people this year. Be gentle with yourself. It might feel extra hard to be alone this Valentine’s Day particularly if you live alone and have been spending lots of time alone already in the past 12 months. But know that you’re not alone in this feeling. So, what can one do instead of dwelling on the feelings of loneliness? No matter how cliche it may sound, do something nice for yourself. Treat yourself or do something that makes you feel special. It really does work. (And this year, Valentine’s Day is on #SelfCareSunday). Have an at-home spa day, take a nice bubble bath with your favourite drink, take the time to do your 12 step skincare routine, light some scented candles and read a good book. Whatever it is, take the day to do something just for you. Also, consider taking a minute to boost your self-esteem. That not only means to remind yourself that you’re not alone in your feelings but also actively remind yourself of the reasons you are loveable. Consider writing down a few things you love about yourself so you can return to them throughout the day when you’re feeling down. If you’re feeling stuck, ask a few of your close friends what they appreciate about you (but do make sure to come up with a few of your own ideas). If you’re feeling like being alone all day is going to be too challenging, spend time with someone you love (virtually or in another safe manner). Remember there are so many different types of love and romantic love is not inherently more valuable. Creative Date Ideas for Valentine’s Day 2021 Get creative this year with the way you spend Valentine’s Day and do something special with your loved ones. It doesn’t have to be elaborate or expensive, just meaningful. You might be stuck at home but that doesn’t mean you can’t have fun and spend some quality time together. Consider doing something you haven’t been doing together all quarantine to make the day special. Here are some ideas; 1 - Get out of the city and experience nature
2 - Make your favorite meal together. Or order in from your favourite restaurant or from that fancy place you never order from.
3 - Crack open your favorite drink, make some fancy cocktails, or dig out that fancy drink you've been cellaring.
4 - Have a self-care day together
5 - Do something creative together Final Thoughts Remember that Valentine’s Day is just another day. Be gentle with yourself and let yourself feel your feelings if you need to. Instead, get creative and find a nice way to spend the day regardless of whether or not you’re in a partnership or single. By Vanessa Rouzier, RCC  We know the way we eat not only influences the way we feel physically, but also mentally. More specifically, our diet affects the production and transmission of serotonin and dopamine in our brain. These are commonly known as “happiness neurotransmitters” which have a significant impact on our mood. Our eating habits also influence cortisol levels in our brain, which is the stress hormone.
There is so much information out there about diet that it can be challenging to know where to start when it comes to eating healthy. If you made eating habits one of your new year’s resolutions, here are some strategies to help you begin. How to Make Changes Related to Diet 1 - Define your goal Target one specific behaviour you would like to change at a time. A smaller and more realistic goal is often better as it will be easier to reach. This will leave you with a sense of achievement and more motivation to continue. Your goal should also be in line with your vision of the future. Try to find the reason why you want to make that change. Is it to have more energy? To be healthier? More attractive? More productive? When you feel like giving in to a craving, connecting with that deeper motivation will help you stay strong and make healthier choices. 2 - Limit your sugar intake Sugar overconsumption has not only been shown to be one of the main contributors to weight gain, but it also has an impact on brain functioning. Research has linked sugar overconsumption to cognitive impairment, anxiety and depression. Academics have also shown that sugar is “tricking your brain” as it is increasing the impulsivity to feed. This means the more sugar you eat, the more you want to eat overall! 3 - Find strategies to manage your stress Emotional eating is very common. After eating high-fat or high-sugar food, the brain releases hormones that reduce the feelings of stress, which makes you want to have more. The “reward pathway” involved in your brain is similar to the one involved in addiction to drugs or alcohol. Find alternative ways to manage your stress. This will allow you to obtain a similar calming result, without the extra calories! Breathing exercises, mindfulness, meditation, yoga, aromatherapy, engaging with your favorite hobbies, and physical exercise are some good and healthy ways to cope with stress on a daily basis. 4 - Improve your sleep quality Research has shown sleep deprivation decreases the activity in the region of your brain responsible for assessing hunger, as well as in the region that controls cravings. Therefore, sleep loss boosts your appetite and drives you toward high-calorie food. As a result, a regular sleep schedule can help you regulate your sleep and therefore help you with your diet. Some other sleep strategies include avoiding screen time before bed and having a consistent bedtime routine. 5 - Seek professional help if you are feeling depressed or if you have experienced trauma Research shows that the relationship between mental health and diet is bidirectional. This means the way you eat affects how you’re feeling as much as your mental state affects your eating habits. For example, depression can increase or decrease your appetite, lower your motivation to cook or move and be associated with more cravings. As for trauma, it can lead to a state of “hypervigilance” or to a sense of “numbness”, both affecting hunger signals, which in turn can lead to poor eating habits. If you’re experiencing mental health challenges, it can be helpful to have the guidance of a mental health worker to approach the changes you want to make from a more global perspective. Reach out to the Psychological Health and Safety Clinic today to speak with a clinic counsellor. Final Thoughts on Diet and Mental Health A lot of us are struggling as a result of the stresses we’ve experienced over our lives. So, it’s important to remember to be gentle with ourselves and our bodies as we move into the new year. Yes, our diet is connected to our mental health and wellness, so we can set good intentions about eating healthy and moving our bodies in a way that feels good without focusing on weight loss. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The question:
I’m in my early 30s and I do want kids – eventually, just not now. I just don’t feel ready, yet as a woman I know the clock’s ticking. How do I prepare myself for what I imagine will be a sea of change in my life? The answer: The short answer? There is no way to fully prepare (ever) for the changes children bring! Now, for the longer answer … Our societal demographics are changing substantively, particularly for women. More women are pursuing higher levels of education. They are putting off co-habitating with partners or getting married (or remaining single by choice). An increasing number are becoming the primary household breadwinners. They are waiting longer to have children, and many are choosing to not have kids at all. As a woman in your early 30s, it is good to hear you recognize that on one hand you realize you aren’t quite ready for kids, yet on the other hand understand that there are some biological considerations you need to be mindful of. Unfortunately, the plethora of images we see in the media, particularly of celebrities who are having children well into their 40s, leads many to have a false perception of the ease with which a woman can get pregnant as she ages. The reality is that fertility starts to decrease as a woman moves into her mid to late 30s. The risk of pregnancy complications and health issues (both for mom and baby) also rise. While it’s true that many women can easily get pregnant and carry the baby healthy to term even well into their 40s, a significant number do struggle and encounter fertility or pregnancy-related difficulties as they age. The question of how to prepare oneself for the significant life changes that come along with having a child (or children) is one I am often asked. The reality is this is almost impossible to do. If you were to ask any parent this question, he or she would tell you the same thing. However, there are a number of life situations you can think about in order to prepare. Are you in a stable, respectful, loving relationship? Having a child to either “save” a failing relationship or in spite of significant relationship issues because of the perceived pressures of the proverbial clock ticking is almost always a bad idea. Are you in a secure position financially? Can you manage the increasing financial demands a child or children will place on you? Designing a baby budget is a great idea to gauge your position in this regard. Do you feel like there are dreams you have that are immensely important to you that you want to achieve before having a child (e.g., backpacking across Europe for a few months)? If so, plan this into your life. Are you willing to accept that for a fair number of years your primary focus in life will shift significantly and you will have no choice but to sacrifice most things in your life for children? When you think about not being ready, what does that mean to you? Put pen to paper and try to articulate in clear, specific words what your fears are. This may help identify how to best move forward. There is no rule book that can help you prepare for the myriad changes children bring to your lifestyle, and at some point you need to weigh the pros and cons and take a leap of faith. Working toward creating a stable life circumstance with respect to relationship, finances and emotional health is the best thing you can do to prepare. Excerpted from Dr. Joti Samra’s “Ask the Psychologist” weekly column in The Globe and Mail. By Laura Booiman, CBT Therapist The Science of Self-Care
There is a lot of talk about self-care these days. When thinking of self-care, one might imagine bubble baths, facials and cozying up with your favourite book in front of a fire. However, the stereotypes that are often associated with self-care give this fundamentally important habit a bad rap. While self-care may sound like a luxury, recent scientific studies suggest that it is actually non-negotiable, if we are looking to live long and healthy lives. Below we are going to outline some common myths around the practice of self-care, discuss what the most recent research tells us, and give you some easy, take-home examples that you can incorporate into your daily life. Myths about Self-Care:
What the Research Tells Us:
Practical Ways you can Practice Self-Care:
Final Thoughts about The Science of Self-care Remember, self-care doesn’t have to be perfect. As a clinician, I often tell my clients that it is not about the act itself, but setting the intention. If you slip up, be kind to yourself, and set the intention for self-care at a certain time of day that feels more manageable to you. If this blog resonated with you and you would like to speak with Laura or one of our associates for further support, please Contact Us. Laura Booiman, MSc. (she/her/hers) is a CBT Therapist at Dr. Joti Samra, R.Psych. & Associates. Her clinical training focuses on providing evidence-based cognitive-behavioural treatments to a variety of client’s psychological health needs, including: generalized anxiety disorders; depression; navigating life transitions; and managing stress (generalized and school). Check out her full bio here. |
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