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By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  The Effects of Chronic Sleep Deprivation: Why We Shouldn’t Run a Sleep Debt
Most of us have probably heard the saying, “I’ll sleep when I’m dead.” This phrase is typically used by those who are living busy lives and are proud of themselves for continuing to hustle. They often prioritize getting ahead in life over the detrimental effects of lack of sleep. Sometimes this phrase is turned into a word of advice, “You can sleep when you’re dead” – but this type of advice could actually be deadly. Here we are going to discuss the effects of chronic sleep deprivation. Many of us think we can get away with less and less sleep – and we certainly can, for a few days or even a few weeks. However, when we go extended periods without catching up on our sleep, there’s a detrimental impact on our physical and emotional health. Sleep is an essential part of our ability to function. During sleep, our body physiologically heals itself and restores its chemical and hormonal balance. Our brain forges new connections and this helps with memory retention. Sleep isn’t a luxury and each time we don’t get enough sleep we are racking up our sleep debt. What is sleep debt? Sleep debt, or chronically running a sleep deficit, is the cumulative effect of not getting enough sleep. People often use the phrase sleep debt to make a comparison to banking. When we don’t get enough sleep, our sleep account becomes overdrawn and we’re required to attempt to make it up. The more sleep debt we accumulate, the more challenging it becomes to repay. According to one study, it can take four days to fully recover from one hour of lost sleep. Making up sleep debt Unfortunately, even though we often refer to it as sleep debt, sleep doesn’t actually work as a bank does. We aren’t able to store up sleep surplus in anticipation of getting less sleep, and we are unable to make up sleep debt indefinitely. https://youtu.be/a-h9Vv5kD0s How to Manage Sleep Debt So, what’s the best way of managing sleep debt? When it comes to our health, prevention is always the best method. So, we should all be aiming for 6 to 9 hours of sleep a night – most nights. We can achieve this by engaging in good sleep hygiene and having a consistent sleep routine. If we’re getting a less-than-ideal number of hours of sleep, we generally shouldn’t go more than a few days without allowing ourselves to ‘catch-up’. What does catching up look like? We allow ourselves a night or two to sleep as much as we need – which should be achieved by getting into bed earlier than usual (rather than excessively sleeping in). One of the important aspects of sleep hygiene is having a consistent sleep schedule in terms of wake and bedtime – and yes, even on the weekends. If we consistently wrack up a small sleep debt over the week and attempt to repay it over the weekend it affects our sleep rhythm. For example, if we work M-F, and sleep in on Saturday and Sunday – this makes it more challenging to go to bed at the appropriate time Sunday. It will also likely affect how we feel when we wake up Monday – and this can lead to a snowball effect in terms of negatively impacting our sleep cycle. The variability in sleep and wake times is less concerning if you aren’t encountering any sleep problems. But, if insomnia or other sleep conditions are at play – being super rigid with sleep schedule is critical as sleep cycle changes can worsen issues. Final Thoughts If you follow the sleep hygiene principles and sleep problems continue, it may be helpful to talk to your doctor. If sleep problems persist, there may be something contributing to your inability to get enough sleep. Cognitive-behavioural treatment (CBT) is one of the most effective treatments for sleep problems. Consider seeing a registered mental health provider to help manage sleep difficulties and support implementing good sleep hygiene principles. Book a consultation with the Psychological Health and Safety Clinic today if you'd like to explore this option. By Dr. Melanie Badali, R. Psych.  A new year is upon us once again and people are talking about New Year’s resolutions. Some people get excited about the beauty of a new beginning, while others can’t be bothered because they’ve been burned in the past. Either way, a new year is a good time for a fresh perspective. Here, Dr. Melanie Badali will discuss gaining a new perspective on anxiety this year.
The definition of a resolution is, “A firm decision to do or not to do something.” This year, I’ve decided to focus on opportunities and face my fears. It seems obvious that given the choice between focusing on the opportunities versus focusing on the threats in life, most people will choose to focus on the opportunities. Unfortunately, it’s harder to do than it may sound. When we feel anxious, our thoughts may automatically shift to focus on potential threats. When we pay attention to potential threats, we may feel more anxious. Do you see how we can get stuck in a spiral of anxiety? New Perspective on Anxiety: How Do We Manage the Spiral of Anxiety? The trick is in the do. When our anxious thoughts and emotions dictate our actions, managing our anxiety can become harder. As uncomfortable as it may seem, sometimes we have to act the opposite of how we feel. Paradoxically, the things we may do to decrease our anxiety in the short term can fuel our anxiety, making it worse for us in the long run (for example, avoiding a difficult conversation in the short-term will likely only increase anxiety in the long-term). By facing our fears and doing what scares us, we can learn that the fear is unfounded or that we are able to cope with the feared outcome. How do we gain this new perspective on anxiety and make a change in our lives? The key is to figure out if we’re doing or avoiding something out of preference (we don’t actually like it), or if we’re avoiding it because we feel anxious. Ask yourself the following question: If I knew for sure (insert fear here) _________________________, was not going to happen, what would I do? For example:
Are you missing out on opportunities? To help you identify the situations that you typically avoid, here’s an exercise from the Anxiety Canada website. Try to come up with as many answers as possible to the following questions: If you woke up tomorrow morning and all your anxiety had magically disappeared;
Finish the following sentences:
Anxiety can feel very uncomfortable, so it’s not unusual to want that feeling to stop. Remember anxiety is normal, it isn’t dangerous, it can actually be helpful, and it won’t last forever. Knowing this can help you act bravely. Brave is a new perspective on anxiety. Dr. Melanie has given some extra tips on how to enter the new year bravely, read that blog post here. PERSPECTIVE ON ANXIETY: 5 FACTS
“Anxiety is a problem when your body reacts as if there is danger when there is no real danger. It’s like having an overly sensitive smoke alarm system in your body!” By Kristin Bower, leadership and workplace consultant with MyWorkplaceHealth  Some of us love everything about the holiday season – cookies, music, gifts! And some of us have a harder time with it all, even at the best of times. Perhaps you are grieving the loss of a loved one or find yourself alone in a new city. Or maybe you just don’t like all the commercialism that can come with this time of year. Regardless of what is happening in each of our individual lives, the holiday season can often pose unique challenges for us. So, we put together some tips on how to manage your mental health during the holidays.
How to Manage Your Mental Health During the Holidays Here are six tips to help you enjoy the holiday season while minimizing the negative impact on your mental health:
Final Thoughts Try to find gratitude in the things we do have, find creative solutions to our traditions or make new ones, and stay in the moment. Adapted from Kristin Bower’s Original Article on MyWorkplaceHealth.com Kristin Bower is a Leadership and Workplace Consultant with MyWorkplaceHealth and an award-winning Diversity and Inclusion expert. With over 20-years of experience, she is an outspoken advocate for a deeper awareness of mental health issues and is committed to helping organizations foster psychologically safe and healthy workplaces. By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth The question:
My family loves the holidays. But last year, my mother passed away around this time, which was an incredibly sad time for everyone. I took it especially hard. Now that it’s a year later, there’s a weird feeling in the air, for me at least, that the holidays won’t be the same ever again. My husband and two daughters are usually a very festive family, but I’m worried I’ll forever associate her death with the holidays. I don’t want to be a drag. How can I grieve for and remember my mother, without depressing the spirit of the season? The answer: My sincere condolences on the loss of your mother. Nine years ago my father died – unexpectedly and at a very young age – around this time of the year, so I can understand how difficult this is not only from a professional perspective, but also from a personal one. The death of someone dear to us takes a huge toll on the happiness and joy we may usually experience around the holidays. I can promise you it won’t always feel as hard as it does this year. You will always think of and remember your mom, and miss her presence, but you won’t always feel the depth of sadness that you are right now. The year of “firsts” is always the most difficult: the first birthdays, the first Mother’s Day – and the first holiday season. Give yourself permission to be easy on yourself this year. Two things I would suggest: First, have an open and candid discussion with your husband and your daughters. This conversation should be age-appropriate, given the developmental stage your girls are at. Be honest. Let them know that you know how much your family loves the holidays, but this year you are feeling sad and not in a very celebratory mood. Be candid in conveying that you want them to have fun, but you want things to be a little lower key than usual. You may be surprised to learn that they also feel awkward about how to approach the season and may welcome you speaking openly about this, particularly if they have observed the impact your mother’s death has had on you over the past year. Second: Find a way to honour and incorporate the memory of your mother in the season’s celebrations. Involve your girls in this discussion. Ask them how they think Grandma would like to be remembered, and what things you could do as a family to remember her. You could light a candle; pull out some of her favourite Christmas decorations; go to a place or engage in an activity she loved; or visit her grave or a place where you have shared positive memories with her. Often a big factor that holds us back from wanting to celebrate after a loved one passes relates to guilt – guilt at being happy when our loved one is no longer here. We may feel like we don’t have the right to celebrate when their life has ended, or somehow feel that we are betraying their memory if we are having fun. Know that none of these things are true. Enjoying and celebrating the present, with your family who is with you, in no way negates the love you’ve had for your mother. The best way to honour the memories of those we have lost is to maximize our enjoyment of our loved ones while they are alive. 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 The question:
I divorced my wife earlier this year. We had been married nine years and have two young children, but it just wasn’t working out. We agreed she gets to have the children this Christmas. But there’s honestly nothing I loved more than Christmas morning with my children. I’m not looking forward to Dec. 25 any more. I don’t know how to get over missing them – and how can I even start a new tradition if I’m alone? The answer: A divorce, particularly when children are involved, can be one of the hardest life experiences to deal with. Certain times of the years (holidays, birthdays) amplify the pain that comes along with not having your once-intact family configuration. Your goal should not be to get over missing them (as that is a normal reaction from a loving parent) but rather to find a “new normal.” This won’t happen immediately, and having that expectation will only make the situation harder. So first: Accept that this will be a difficult year, and you will likely feel sad and miss your kids – but it will get better with time (it may sound clichéd, but time does always heal). Missing your kids – and the sadness and loneliness that comes along with that – is not an emotion to shove away. Our emotions are a signal to our brain and body that we are experiencing something that impacts an important part of our life and what we value. Those emotions validate that how much your kids mean to you, how much family means to you, and that you wish the situation to be different. All too often we want to shove away our negative emotional states. But that rarely turns out well, as emotions often rear their heads later on. So allow yourself – give yourself permission – to experience the sadness this year. Our emotions also provide us with the motivation to take some kind of action, to do something differently. You said that you and your wife agreed that she gets to have the children this Christmas. Could you have an honest conversation with her about how you are feeling? Let her know that your intent is not to renege on your agreement, but you didn’t realize how sad you’d feel about not seeing the kids this year. Ask her if there is some compromise the two of you could come to: Maybe you could have some time with them in the afternoon or evening? Let her know that you will be flexible with her time with them when it comes to next Christmas. If this is unacceptable to her for whatever reason, perhaps you could find a way to speak to them by phone or Skype during the day? Or, choose another day to be your family Christmas day – Dec. 25 is just an arbitrary day, after all. For example, if the kids are with you on Boxing Day, you could celebrate Christmas that date instead. I would encourage you to be proactive in planning how you will spend your time on Christmas. You may have a natural urge to withdraw and isolate yourself, but that will just amplify your low mood. Even though you may not feel like it at all, there is tremendous value in being around people you love and care about to help you through this first Christmas. At the very least, make plans with other family and friends. You’ll feel much better for it. 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 The question:
I’m extremely shy and worried about the upcoming holiday season and all the socializing that comes with it. Usually I skip most events but this year I can’t get out of the work holiday party. How do I cope? The answer: Such social events can be a tremendous source of stress if you tend to be shy or introverted. So know that you are not alone in feeling this way. Although the natural urge is to skip events that create anxiety, avoidance of these situations counter-intuitively makes anxiety worse in the long-term (even though it can work to reduce the anxiety in the short-term). Avoiding things that feel uncomfortable tricks our mind into thinking that there is something harmful or dangerous about the situation, which is usually not the case. Rest assured that there are a number of things you can do to help make the evening go more smoothly. First, ask yourself what specifically are you nervous about? For most people a significant source of stress relates to making “small talk” with people, particularly those they don’t know well. People like to talk about themselves, so a good strategy is to go to the party prepared with questions you can ask others (this can help take the spotlight off of you). You could have questions prepared such as “I don’t know much about what you do in the company; tell me a bit about your position.” Ask what others have planned for the holidays. If they have kids, ask about their children. Worrying about “looking” anxious can be another source of anxiety. It can feel difficult to look calm when you are at an event you wish you could leave. Be mindful of making eye contact with others. Smile. Ensure good posture with your shoulders back and head up. Positioning your body and doing things that make you look more confident can help you feel more confident. Hold a glass in your hand (with water or a non-alcoholic beverage) and take a sip if there is a break in the conversation. This can help a pause feel more natural, and can also give your hands something to do. Although it can be tempting to rely on alcohol as it seems to help with tension and anxiety, ensure your alcohol intake is moderate. If guests are allowed, take a partner or close friend with you, or, if you can, make plans to attend with a colleague that you know well. A person you are comfortable with can help serve as a buffer and lessen your anxiety. For more tips, consider The Shyness & Social Anxiety Workbook, by Martin M. Anthony and Richard P. Swinson. It provides step-by-step techniques to manage anxiety in social situations using proven cognitive-behavioural principles. Finally, feel free to arrive late and leave the party early – there’s no rule that says you have to stay the entire time. 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 The question:
I’ve been in a relationship for many years with the same guy. I love him, but I’ve recently discovered I might be more attracted to members of the same sex. Should I tell him? Should I end it? Is there something psychologically wrong with me? The answer: First and foremost, there is absolutely nothing that is psychologically wrong with you for having questions about your sexual orientation. Sexual orientation refers to one’s sense of personal and social identity based on emotional, romantic or sexual attraction (to one or both sexes), the behaviours that are expressed as a result, and membership in a community of those who share that orientation (according to the American Psychological Association, 2008). One’s true sense of sexual orientation is not a choice – and can occur on a range, falling in one of three main categorizations: heterosexual (attracted to members of the opposite sex), homosexual (attracted to members of the same sex), and bisexual (attracted to members of the both sexes). Population survey data suggest that approximately 1 per cent of Canadians identify themselves as homosexual, and approximately 1 per cent identify themselves as bisexual. It certainly is not uncommon to love someone in a heterosexual relationship, yet find yourself attracted to members of the same sex. Questions about your orientation do not negate your love for your partner – but may impact the direction of your current and future relationships take. It would be important for you to explore issues around your sexual orientation further before you make any impulsive decisions about your relationship. If you feel that your partner is someone you could talk to openly, and without judgment, you could certainly gently raise the issue with him. You could assure him that you love him, and that you want to be completely open and honest with him so want to let him know that you have started to question whether you are more attracted to females. It is also perfectly appropriate for you to start to get some clarity on your own before you decide how to approach speaking with him, as this may be a difficult and emotional conversation to have. Confiding in a close friend may be a way to start talking about it and navigate your feelings. There are also a range of community agencies and professionals that specialize in issues around sexual orientation. You may want to explore some of these resources. Questioning your sexual orientation and making changes in your life (and communicating to loved ones about this) may be a difficult journey, and so I would encourage you to try to take care of yourself emotionally, and ensure that you have a strong community and support network to help you navigate through the coming weeks, months, and years. 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 The question:
My boyfriend is in therapy, which I encouraged him to do. But sometimes I worry about the psychologist saying disparaging things about our relationship. Would a professional do this or am I being paranoid? The answer: One of the most important roles for a competent psychologist is to be objective, neutral, and balanced in terms of their perspectives on their patient’s life situations. That said, psychologists – like any other individual in any profession – range in terms of their skills, efficacy and approach. So the answer is that a competent and ethical psychologist should not be making inappropriate judgmental comments to your boyfriend. But, like any other profession, there is always the small chance that a professional may be acting in a non-professional manner. One’s relationship is often a very appropriate area for discussion in a therapeutic relationship, so chances are good that your relationship has been discussed in some capacity. The more important question is what other worries you may be having about your relationship. To me, it sounds like you are concerned that your boyfriend may be bringing up these issues in therapy and that the psychologist may be commenting on them. My best advice would be to have a straightforward and open conversation with your boyfriend. Remain respectful of the fact that your boyfriend may – very appropriately and understandably – not want to talk about any details of his therapy with you. Instead, the goal of putting your concern on the table is to initiate a discussion about any areas of your relationship that you or your boyfriend think could be improved upon. Ask him openly how he thinks things are going in your relationship, and if there are areas that he thinks need to be improved upon. Share your perspective and identify what you see as strengths and weaknesses. Take a positive, problem-solving approach where you work toward thinking about ways that you could both improve any areas that are less than ideal from one or both of your perspectives. Try to not get defensive when you have this conversation. Remember that all relationships have challenges, and that the stronger couples speak openly about areas of weakness and proactively work on them. Excerpted from Dr. Joti Samra’s “Ask the Psychologist” weekly column in The Globe and Mail. By Dr. Lior Ben- Avraham, MSW, DSW, RCSW  Trans-Affirmative Therapy This week we mark Trans Awareness Week, which ends with the Trans Day of Remembrance. Here at the Psychological Health & Safety Clinic, we remember and honour those trans individuals who have faced transphobia or lost their lives due to hate and discrimination. As a therapist who has worked extensively with the trans community, I know many trans folks still don’t have access to good mental health services. In honour of this week, and of my trans friends and clients, I will share some personal stories about the journey that brought me to specialize in trans-affirmative therapy. As well as some thoughts about fostering trans-inclusive practice. A word about terminology (because language is important). Although many terms exist in the literature, I will use the word transgender, or trans, as an umbrella term for any individual whose gender identity and/or gender expression differs from the gender they were assigned at birth (including but not limited to trans women, trans men, and non-binary people). Why is trans-affirmative therapy necessary?Transgender individuals still face enormous threats to their dignity and safety. Despite efforts to improve their security and welfare, throughout their lives they continue to face discrimination, microaggressions, and victimization. Manifestations of such behaviours occur everywhere, from the workplace to restrooms. Many studies establish that transgender individuals in Canada are significantly more likely to experience violence than their cisgender counterparts. Another study speculated transgender individuals are “the most targeted hate crime victim group in Canada” (Perry et al., 2014). The risk of violence is even greater for transgender people who are part of ethnic minorities. One study surveyed Indigenous transgender individuals in Ontario and found 73% of respondents suffered “violence due to being trans” (Scheim et al., 2013). Unsurprisingly, then, these harms contribute to disparate rates of suicide, anxiety, trauma, and depression among transgender individuals. The data is clear: trans people across all demographics and ranges of experience have high levels of attempted suicide. A 2014 study by the Williams Institute reported that 46% of trans men and 42% of trans women had attempted suicide (Herman et al., 2014). Yet, mental health services have not fully responded to the needs of transgender people. Unfortunately, growing evidence shows that trans people experience more concerns about engaging in therapy than their cisgender counterparts. This is due to a lack of providers who are trained in providing services to LGBTQ2+ individuals, and the limited availability of trans-inclusive counselling services. In light of this disturbing data, it’s imperative that professional counsellors who work with trans folks serve as social-change agents by developing specific competencies, attitudes, and skills to help this population. I hope sharing my personal narrative and my work experience will encourage some therapists to learn more about affirmative therapy, and some trans folks to seek the help they need with skilled professionals. How did I start my work with trans folks?My personal experience As with most people, my personal experiences are the foundation of my passion for the work I do. My commitment to the practice and research of clinical social work originated from my relatively unique background and life experiences. A son of parents in an uncustomary intrareligious marriage, my ‘coming-out moment’ was not a single event but a continuous journey of rejection, survival, resilience, and acceptance. Indeed, sharing my sexual orientation with my parents was a traumatic and emotionally devastating experience. However, this background, and living with overlapping identities, has given me a keen understanding of the lived experience and barriers facing LGBTQ2+ people, including trans individuals. While I identify as cisgender, and do not purport to have experienced the difficulties that trans folks face, I’ve connected with many trans people because we all suffered as a result of transgressing gender norms. Over time, it became clear that I must transform my lived experiences into a strength to engage, empower, and mentor populations that endure vulnerability. My work experience My path led me to focus my clinical practice on groups who have multilayered social identities and complex psychosocial conditions. That’s why I completed my practicum training at the Ali Forney Center in New York, the largest provider dedicated to homeless LGBTQ2+ youth in the U.S. A significant number of my clients there were trans individuals, and I learned a great deal from them. They were often kicked out of their homes and shunned by their families. They faced considerable discrimination, often compounded by racism and poverty. Almost a decade later, I worked at Three Bridges in Vancouver, in the Trans Specialty Care clinic, providing gender-affirming counselling to transgender individuals from Metro Vancouver. Although my work in these places was different, in both I felt honoured and privileged to help these clients in their journey to better lives. I got to witness the resilience and courage of my clients as they endeavour to live fully despite and beyond the limitations and challenges of their lives. I turned my barriers into an advantage, and I am deeply committed to using my experience and knowledge to help others to fulfill their human potential and build satisfying lives. What is trans-affirmative therapy?Trans-affirmative clinical practice refers to a non-pathologizing approach to clinical practice that accepts, respects, and validates all experiences and expressions of gender (Austin & Craig, 2015). Trans-affirmative practice rejects the male-female binary and instead fosters a trans-inclusive culture at the onset of the therapeutic relationship. Good trans-affirmative therapy requires constant learning on trans literacy. That means staying up to date on changes in terminology and about trans-affirming health care. Sometimes, it requires the clinic, or website, to change its forms; for example, making sure there is a place to include pronouns. As a trans-affirmative therapist, I focus on creating a trusting environment for my clients to safely share, understand, and explore their experiences. At the same time, I understand that trans people experience a host of issues beyond those related to gender identity and expression. A person-centred approach—emphasizing empathy and unconditional positive regard for the client—allows clients to feel secure in the client-therapist relationship and comfortable to explore their sexual orientation and gender identity and expression. I use strength-based and empowering trans-affirmative language while speaking with clients, and never make assumptions about any aspect of their lives. Trans-affirmative practice must acknowledge and facilitate conversation about the oppressive contexts that transgender clients often experience in our society and the healthcare system. We identify clients’ unique resiliencies, such as embracing self-worth and self-esteem, connection with a supportive community, cultivating hope for the future, and being a positive role model for others. How we move forwardI believe the “next frontier” is to help the counselling field integrate transgender-affirmative training for healthcare providers. The transgender community still faces challenges in access to all-inclusive mental health services. I’ve often seen good counselling services make a significant positive change in clients’ lives. Trans Awareness Week is a good time for clients to start their journey toward better lives and for therapists to think about how to better integrate services for transgender communities. References
Austin, A., & Craig, S. L. (2015). Transgender affirmative cognitive behavioral therapy: Clinical considerations and applications. Professional Psychology, Research and Practice, 46(1), 21-29. doi:10.1037/a0038642 Herman, J., Haas, A., & Rodgers, P. (2014). Suicide Attempts Among Transgender and Gender Non-Conforming Adults. UCLA: The Williams Institute. Retrieved from https://escholarship.org/uc/item/8xg806 Perry, B., Perry, B., Dyck, D. R., & Dyck, D. R. (2014). “I Don’t know where it is safe”: Trans Women’s experiences of violence. Critical Criminology (Richmond, B.C.), 22(1), 49-63. doi:10.1007/s10612-013-9225-0 Scheim, A. I., Jackson, R., James, L., Sharp Dopler, T., Pyne, J., & Bauer, G. R. (2013). Barriers to well-being for Aboriginal gender-diverse people: Results from the Trans PULSE Project in Ontario, Canada. Ethnicity and Inequalities in Health and Social Care, 6(4), 108–120. http://doi.org/10.1108/EIHSC-08-2013-0010 By Dr. Joti Samra, CEO & Founder of the Psychological Health & Safety (PH&S) Clinic and MyWorkplaceHealth  Do you lay in bed tossing and turning? Do you check the clock and calculate the number of hours of sleep you’d get if you fell asleep right now? Or think about your list of to-do’s for tomorrow? If so, you’re not alone. So let’s talk about how to manage the negative effects of anxiety on sleep. Anxiety, and associated worry thoughts, have a significant impact on our ability to sleep. And with the high demand world we live in, it’s no wonder that so many people struggle with sleep problems. The tough thing about anxiety and sleep is that it can be difficult to know which comes first. Do we not sleep because we are anxious? Or are we anxious because we can’t sleep? It’s likely both. Stress and anxiety can cause or worsen sleep difficulties and lack of sleep can make us anxious. So, how can we manage our worry thoughts to help us get better sleep? https://youtu.be/8KEbCRXZUqE How to Get Better SleepWorry and anxiety are a normal part of life, but also among the strongest factors that impact sleep. If you are finding worries are preventing you from sleeping, here are some tips to help you sleep better:
Final ThoughtsStill not able to effectively manage the negative effects of worry on your sleep? Cognitive-behavioural treatment (CBT) is the most effective treatment for sleep problems, as well as associated mood and worry or anxiety issues. If worry thoughts persist and continue to have a significant impact on sleep, consider seeing a registered mental health provider. It may also be helpful to talk to your family physician to ensure there are no other underlying issues that may be impacting your sleep.
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