Strength in connection: how peer support can change lives

Mental illness can be an incredibly isolating experience. Many individuals struggle with feelings of loneliness and disconnection. Stigma also contributes to fear of judgement or misunderstanding, leading people to withdraw from friends and family. The simple act of talking to someone who’s been through a similar experience can have a transformative impact on someone experiencing a mental health concern, and that’s exactly what peer support does.

Peer Support Canada describes peer support as the emotional and practical support between two people who share a common experience, such as a mental health challenge or illness. One of the most profound aspects of peer support is the recognition that we’re not alone in our struggles. When we connect with others who have faced similar challenges, it creates a sense of validation and comfort. A peer supporter can help individuals feel understood in ways that friends and family might not and can provide a safe space for them to share their feelings.

To learn more about peer support, we spoke with Chloe Chalmers, a peer support worker at a hospital in Toronto. In Chloe’s words, “The one thing I like to say about peer support in a hospital is that we, as peer support workers, aren’t going to take your vitals or ask what medications you’re on. Our only job is to be there for the person.” This might include giving them a resource sheet or a blanket, having a long conversation, or even just being a listening ear.

Chloe was inspired to become a peer support worker after receiving peer support herself.

Peer support was a light for me in a sea of darkness I never thought I’d emerge from.

Peer support can be beneficial for all kinds of people. We all experience struggles—whether it’s a mental health concern, substance use, chronic illness, or caring for a loved one, for example —and that means we can all benefit from peer support.

How peer support helps

Sharing experiences

Speaking with others who have faced similar challenges creates a sense of understanding and connection. Hearing others’ stories can validate personal feelings, helping individuals feel accepted and less alone.

Fostering hope and resilience

Peer support can empower individuals to take steps towards their own recovery. Speaking with someone about how they navigated similar challenges can provide a sense of hope and resilience.

Building community

One of the main roles of a peer support worker is to connect with the individual and be there for them when support is needed. This can create opportunities to introduce the individual to other networks and communities of people with lived/living experiences and sometimes leads to people becoming more aware of the strengths and supports they already have access to.

Learning from each other

Peer support creates space for people to share coping mechanisms, resources, and advice based on their experiences. This sharing of experiences helps support others on their own mental health journey.

Breaking down barriers and stigma

Speaking openly with someone about your mental health can help normalize these conversations and make it easier for individuals to open up and ask for help. By breaking down barriers and encouraging open discussions, peer support can help more people access care.

Get certified in peer support

Chloe shares that some of the essential skills for being a peer support worker are empathy, compassion and resilience; skills that align with peer support values along with others such as equal relationships, self-determination, dignity and respect, and trust. Chloe also notes that the ability to solve problems and keep pushing forward is incredibly important when it comes to supporting others, and lifelong learning and personal growth are peer support values.

By sharing our stories and experiences, we not only uplift ourselves, but we also create a ripple effect that benefits others. Peer support reminds us of the strength found in community and shared experiences.

To get involved or become a certified peer supporter, visit Peer Support Canada. 

 

Originally posted by Canadian Mental Health Association

CAMH Releases New E-cigarette Use Guidance and Recommendations

The Innovation, Nicotine and Tobacco, Research, Education Programming, Implementation and Digital Health Lab (INTREPID Lab) at the Centre for Addiction and Mental Health (CAMH), has released a new toolkit describing the health impacts of e-cigarettes across four key areas: cancer, cardiovascular health, dependence, and respiratory health. The resources included in this toolkit include recommendations and resources to guide decision-making for both healthcare practitioners and people who either use, or are thinking of using e-cigarettes.

The prevalence of e-cigarette use is increasing in Canada; in 2022, six per cent of Canadians, (representing 1.8 million people), used e-cigarettes in the last 30 days (Statistics Canada, 2023). Among youth, vaping has nearly doubled since the late 2000s, with stress reduction (30.5 per cent), curiosity (27.0 per cent), and enjoyment (22.9 per cent) as reported reasons for use (as per Statistics Canada, 2023). While an increase in e-cigarette use increases the number of people exposed to nicotine, e-cigarettes may simultaneously provide a lower-risk alternative for those who use commercial combustible tobacco products. The resources developed by the INTREPID Lab offer important, evidence-based insights on both the potential harms and benefits of e-cigarette use.

“There’s a perception that e-cigarette use, or vaping, is harmless or non-addictive to youth who have never smoked,” said Dr. Peter Selby, Senior Scientist, Senior Medical Consultant, and Principal Investigator, INTREPID Lab at CAMH. “Though e-cigarettes are considered less harmful than combustible cigarettes for those addicted to conventional cigarettes, they are not risk-free. These resources were created to help healthcare practitioners better understand the health effects of e-cigarette use as a harm reduction intervention, and help patients make informed decisions, while preventing youth from getting addicted to nicotine in the first place.”

The Vaping and Electronic Cigarette Toxicity Overview and Recommendations (Project VECTOR) toolkit  was developed in collaboration with a panel of international subject matter experts and people with lived and living experience of using e-cigarettes. Key findings from Project VECTOR include:

  • Though e-cigarettes are less harmful than combustible tobacco cigarettes, they are not entirely risk free. E-cigarette use has the potential to cause harms to health.
  • E-cigarette use may lead to dependence. E-cigarette use is associated with increases in dependence, and long-term use of these products should be avoided.
  • People who do not smoke should not use e-cigarettes to avoid exposure to cancer-causing chemicals, cardiovascular toxicants, respiratory dysfunction and symptoms, and dependence.
  • E-cigarettes may be used as a harm reduction tool for those who smoke. Tobacco users who have been unable or unwilling to quit smoking using current best evidence-based approaches, should switch completely to e-cigarettes to reduce exposure to cardiovascular toxicants and improve measures of cardiovascular function (where relapse to tobacco is not a concern). Long-term use should be avoided.

Project VECTOR was completed in partnership with the Ontario Tobacco and Research Unit (OTRU), and made possible through Health Canada’s Substance Use and Addictions Program (SUAP). Please note that the views expressed in these resources do not necessarily represent the views of Health Canada. To access the full toolkit, including Health Effects of E-Cigarette Use: Guidance and Recommendations for healthcare practitioners, Harm Reduction Tips, and FAQs on Vaping, please visit https://intrepidlab.ca/en/Pages/Project-VECTOR.aspx.

 

Originally posted by Centre for Addiction and Mental Health

Overdose Prevention

What is an overdose? 

Overdose occurs when someone takes one or more drugs in a quantity or combination that exceeds what their body can handle. Overdose can happen with many types of drugs, including those used recreationally, bought over-the-counter, or prescribed. This includes everything from alcohol, to Tylenol, to opioids. Some drugs, such as opioids, are central nervous system depressants, meaning that they slow normal functions like breathing and heart rate to the point that they stop altogether. Other drugs such as amphetamines, cocaine, and MDMA (ecstasy) have an opposite effect: they speed up the central nervous system and can increase the risk of heart attack, stroke, or seizure.  

Overdoses can have serious consequences, including permanent brain injury or even death. 

Who does it affect? 

In Canada, overdose deaths are reported differently among provinces and territories, making it difficult to determine the number of Canadians who are hospitalized or die from an overdose.  

Despite gaps in the data, we do know that we are currently experiencing an opioid overdose crisis. In 2017, approximately 17 Canadians a day were hospitalized due to opioid poisoning and 3,987 Canadians died from an opioid overdose, although these numbers are likely an underestimation.[1] In 2016, 2,978 Canadians died due to opioid overdoses. The steep increase in the number of deaths is linked to fentanyl and other synthetic opioids that are similar to fentanyl (e.g. carfentanyl) which are being cut into an increasing number of psychoactive drugs on the illegal drug market, without the knowledge of the people who use them. Cocaine, heroin, and MDMA are some examples of drugs that have been contaminated with fentanyl. Even small quantities of fentanyl are deadly: two grains of fentanyl, equivalent in size to two grains of salt, are enough to cause overdose and death.  

Drug overdose cuts across all segments of the Canadian population; any person who takes a prescribed drug or who uses a psychoactive substance recreationally is at risk. However, some communities are at an increased risk, including:  

  • Anyone who uses drugs when alone: The B.C Coroners recently reported that up to 94% of deaths from illegal drugs in January 2018 happened indoors, with 64.8% of that number in people’s own homes.[2]
  • Men: Canadian men are more likely than women to use psychoactive substances and develop problems with substance use.  In 2016, 73% of all opioid-related deaths occurred among men.[3]
  • Youth: Young people may experiment with different substances and engage in riskier substance-use behaviours. They are also more likely to binge drink, which poses a higher risk of toxicity.[4] Where opioids are concerned, youth ages 15 to 24 are one of the groups with the fastest-growing rates of hospitalization for overdoses.[5]
  • Seniors: Over the last 10 years, older adults age 45 to 64 and seniors age 65+ had the highest rates of hospitalization due to opioid poisonings.[6] Older Canadians are more likely to be prescribed multiple medications, which increases their risk of overdose from drug interactions.
  • Indigenous peoples: Due to the traumas associated with colonialism, residential schooling and systemic racism, some Indigenous communities in Canada report higher incidences of substance use. Despite comprising only about 3.4% of B.C.’s population, First Nations people represented 10% of all overdose deaths in 2016.[7]
  • Canadians in correctional facilities: Canadians in or recently discharged from a correctional facility may be at increased risk of overdose. Drugs can and do find their way into Canadian prisons, which may not offer harm reduction programs or provide clean supplies for drug consumption. If someone is abstinent during a period of incarceration, their tolerance for drugs may be lowered. So, if, upon release, they return to consuming at the same rate as they did before incarceration, they are at higher risk of overdose.
  • Other populations: Anyone who has a history of substance use problems, is prescribed a high dose of opioids, or takes multiple medications – particularly depressants – are at a higher risk of overdose. 

What are the warning signs? 

The warning signs for overdose depend on the type of drug consumed. 

For opioids and other central nervous system depressants, some of the warning signs include: 

  • Unresponsiveness or unconsciousness 
  • Passing out or a “slumped over” posture 
  • Shallow or irregular breathing, or no breathing at all 
  • Slowed heart rate or absence of a pulse
  • Choking or gurgling sounds
  • Purple lips and fingernails
  • Clammy skin
  • Low body temperature
  • Vomiting
  • Seizures
  • Loss of coordination 

 For amphetamines and other central nervous system stimulants, some of the warning signs include: 

  • Tremors and muscle twitches
  • Hot, flushed, or sweaty skin
  • Headaches
  • Chest pain
  • Difficulty breathing
  • Hostile or violent disposition
  • Uncontrolled movements or seizures
  • Panic
  • Paranoia and other symptoms of psychosis
  • Confusion or disorientation 

 If you suspect someone is having an opioid overdose: 

  • Shake their shoulders or call their name 
  • Call 9-1-1 if unresponsive 
  • Perform chest compressions and rescue breathing 
  • Administer nasal spray naloxone or injectable naloxone
  • If the person resumes breathing, place them in the recovery position  

If you suspect someone is having an overdose caused by cocaine, amphetamines, (MDMA) ecstasy or another stimulant:[8]

  • Call 9-1-1
  • Move the person to a quiet, safe room away from bystanders, noise, excessive light, heat and other stimulation
  • If confused or panicking, try to reassure them
  • If overheating, try to cool them down by loosening outer clothing or putting a wet towel on the back of their neck or under their arms
  • If you can’t get a response or the person is unconscious, put them in the recovery position
  • Remove anything from the immediate environment that might cause injury in case muscle spasms or seizures occur 

You can help prevent overdoses in your school or workplace. CMHA Ontario developed an opioid overdose prevention toolkit, which can be accessed here: http://ontario.cmha.ca/wp-content/uploads/2018/05/CMHA-Ontario-Reducing-Harms-Updated.pdf.  

How can I reduce the risk of overdose? 

If you use drugs, whether prescribed or not, or know someone else who uses drugs, carry a naloxone kit with you. Naloxone is a drug that reverses the effects of an opioid poisoning. Naloxone kits are available through pharmacies, health-care workers and some community-based organizations, often at no cost. 

Overdose prevention sites (OPS) and supervised consumption sites (SCS) are some of the most effective interventions for reducing the risk of overdose. These sites, which are staffed by health-care professionals and trained peers, are effective because they can offer drug checking services (test strips to check what’s in your drugs) and can respond quickly with naloxone. In B.C.’s 20 overdose prevention sites, there were 66,604 visits between December 2016 and March 2017, and 481 overdoses were reversed, preventing 481 possible deaths.[9] OPSs and SCSs, which also provide sterile injection/consumption equipment and information and referrals to services, also promote access to health-care services and reduce the rates of HIV.[10] Despite the fears that some communities have about OPSs and SCSs in their neighbourhoods, these facilities do not lead to increased crime. In fact, they reduce unsafe consumption practices and syringe disposal and improve public order while also having a positive impact on the health and quality of life of people who use drugs.[11]

We also recommend not using drugs when alone. The risk of fatal poisoning is higher for people who consume illegal substances alone at home, given that they lack a peer or support network that can intervene with naloxone and by calling 9-1-1. Visiting OPSs and SCSs can save your life. 

How can I help a loved one? 

If you suspect someone close to you might have a substance use problem or may be at risk of an overdose, talk to them. Listen with openness and without judgment.  It can be difficult to watch someone you care about experience problems with substances and frightening to think that they can experience an overdose. You may have fears about their safety, or maybe even your own. 

If your loved one is actively using drugs or is at risk of an overdose, encourage them to follow harm reduction practices and use harm reduction services. Harm reduction can mean visiting overdose prevention sites, which are supervised by staff and peers who are trained in safer drug consumption practices and how to intervene during an overdose. 

If they are using prescribed medications in high doses to manage pain, encourage your loved one to talk to their doctor or health-care professional about alternative therapies. Under some conditions, prescribed medications can be tapered to a lower dose or stopped completely, and pain can be managed with massage, physiotherapy, exercise, counseling, and other therapies. 

Although people use drugs for many different reasons, problematic substance use can be a sign of underlying mental health problems and an addiction. Some people use drugs problematically to cope with untreated mental illness, childhood trauma, family difficulties, pain, and other stressors. If your loved one is open to seeking treatment, talk to them or encourage them to speak to their physician or another health-care professional about their treatment options. Remember that change can rarely be forced onto others, and that imposing treatment on someone when they are not ready is not necessarily helpful or in their best interest. 

Treatment options for managing problematic substance use include counseling, group therapy, recovery groups (such as 12-step programs), residential treatment (detox), medication, or withdrawal management, among others. Contact your local Canadian Mental Health Association to find out more about available treatment options and encourage your loved one to choose an option that is right for them. Remember that everyone’s needs are different and sometimes a variety of treatments must be tried before the right one is found.  

Many people are better able to recover when they have the support and encouragement of friends, family, and peers. Listening, encouraging good communication and healthy habits, being patient, and helping to instill a sense of hope for recovery are only a few ways that you can help support a loved one. 

 

Originally posted by Canadian Mental Health Association

Post-Traumatic Stress Disorder (PTSD)

Frightening, painful or distressing experiences happen to everyone at some point. It’s when these experiences cause disruptions to our usual functioning that we refer to them as traumatic. Our responses to trauma vary; we might feel nervous, have a hard time sleeping well, or go over and over the details of a situation in our mind. Our responses also depend on whether the distressing experience happens again. For many, the symptoms of distress decrease over time and we can go back to our daily lives. Some experiences of trauma, however, stay with us and can seriously disrupt our usual functioning and well-being. Post-traumatic stress disorder (PTSD) is one example of this.

What is post-traumatic stress disorder?

Post-traumatic stress disorder (PTSD) is a mental illness. It stems from exposure to an experience involving death or the threat of death, injury, abuse or sexual violence. PTSD affects approximately eight percent of the population in Canada.[1]

Something is experienced as traumatic when it is very frightening, overwhelming, causes a lot of distress or disrupts our sense of self and security. Events that we may experience as traumatic include neglect and abuse during childhood, crimes, natural disasters, experiences of racism or gender-based violence, violence based on sexual orientation, accidents, war, conflict or genocide, colonialism, or other threats to life. Trauma, especially when it is experienced during childhood, can affect our ability to build trusting relationships with other people.[2] It can also build up when we are exposed to many stressors that create a trauma response because it can make us more vulnerable and less able to bounce back.[3] Trauma can be caused by an event or situation that you experienced or something that happens to others, including families and loved ones. Intergenerational trauma, for instance, means that the effects of trauma experienced by one generation are passed down, and are often accompanied by other traumas rooted in current social inequalities.[4] Many Indigenous communities deal with the intergenerational traumas caused by colonial and genocidal policies at the same time that they are experiencing systemic violence that is the result of those policies.

Trauma happens in our bodies where stressors can cause neurochemical changes in the brain and alter not only our behaviours but also our immune system. Ongoing experiences of stress can even make us vulnerable to illness. A person suffering from trauma may experience chronic pain, heart disease, high blood pressure, stroke, diabetes, immune system-related illnesses and neurodegenerative disorders.[5] PTSD causes symptoms such as re-experiencing the traumatic event. Many people have vivid nightmares, flashbacks, or thoughts of the event that seem to come from nowhere. They often avoid things that remind them of the event—for example, someone who was hurt in a car crash might avoid driving.

PTSD can make people feel very nervous or ‘on edge’ all the time. Many may be startled very easily, have a hard time concentrating, feel irritable, or have problems sleeping. They may often feel like something terrible is about to happen, even when they are safe. Some people feel very numb and detached. They may feel like things around them aren’t real, feel disconnected from their body, thoughts, or emotions. People also experience a change in their thoughts and mood related to the traumatic event. Some might experience symptoms of depression and/or anxiety, and they might use alcohol or drugs to cope with PTSD.[6]

Who does it affect?

While most people experience trauma at some point in their lives, not all traumatic experiences lead to PTSD. It’s not clear why trauma causes PTSD in some people but not others, but it’s likely due to many different reasons. This includes the length of time the trauma lasted, the number of other traumatic experiences in a person’s life, their reaction to the event, and the kind of support they received after the event.

Social inequalities make some people more vulnerable to experiences that can result in trauma. Racism, socioeconomic disadvantage and poverty, sexism and gender-based inequality, discrimination based on dis/ability or sexual orientation, or experiences of stigma or mistreatment related to one’s mental health can all result in trauma. Children and adults who are dependent on others for care are also vulnerable, and youth who are homeless, living in poverty, identifying as 2SLGTBQ, or who have a disability are also at a higher risk of being victimized repeatedly.[7]

Some jobs or occupations put people in dangerous situations. Military personnel, first responders (police, firefighters, and paramedics), doctors, and nurses experience higher rates of PTSD than people in other kinds of work. Trauma is not always a single event that happened in the past. Some trauma, particularly repeated trauma during wartime or ongoing abuse can impact a person’s life far beyond the symptoms of PTSD, making it difficult to form and nurture strong relationships and even bringing on other health problems. Some use other terms like ‘complex PTSD’ to describe this.

What can I do about it?

Many people feel a lot of guilt or shame about PTSD because we’re often told that we should just get over difficult experiences. Others may feel embarrassed talking with others. Some people even feel like it’s somehow their own fault. Trauma is painful. If you experience problems in your life related to trauma, it’s important to take your feelings seriously and talk to a healthcare professional.

Access to social supports

Experiences of trauma are often linked to the conditions we live in, and to any discrimination we experience, so it is important to address the root causes of social inequality. This is not your responsibility as an individual but rather is a collective one that must be addressed by governments and the health and social services sectors. When it comes to loved ones, we can help get them supports in the community, such as assistance for income, employment and housing, shelter services, crisis services, or access to cultural supports and support in different languages.

Counselling

A type of counselling called cognitive-behavioural therapy (or ‘CBT’) has been shown to be effective for PTSD. CBT teaches you how your thoughts, feelings, and behaviours work together and how to deal with problems and stress. You can learn and practice many CBT skills on your own. You can also learn skills like relaxation and techniques, such as meditation, to bring you back to the present moment. Exposure therapy, which can help you talk about your experience and reduce avoidance, may also help. It may be included in CBT or used on its own.

Medication

Medication, such as anti-anxiety medication or antidepressant medication, may help with anxiety itself, as well as related problems like depression or problems sleeping. Talk to your doctor if you’d like to learn more about medication options.

Support groups

Support groups can also help. They are a place to share your own experiences and learn from others, and help you connect with people who understand what you’re going through. You may also find support groups for loved ones of those affected by PTSD.

How can I help a loved one experiencing PTSD?

When someone is diagnosed with PTSD, loved ones can also experience difficulties. You may feel guilty or angry about the trauma itself—then, on top of those feelings, experience difficulties with helping your loved one cope with PTSD. You may feel like your loved one is a different person, worry that things will never be the same again, or wonder what will happen in the future. Here are some tips to help you cope:

  • Start by learning more about PTSD. This can give you a better idea of your loved one’s experiences.
  • People who experience PTSD may withdraw from family and friends. Even if your loved one doesn’t want to talk, you can still remind them that you are there to listen if they’re ready.
  • Understand that behaviours related to PTSD—like avoiding certain situations or reacting angrily to a minor problem—are not about you. They are caused by the illness.
  • While it’s usually not a good idea to support behaviours that create problems, it’s still important to support your loved one as they move toward wellness. This balance is not always easy, and you need to respect your own boundaries, too.
  • Ask what you can do to help, but don’t push unwanted advice.
  • Try to put your own feelings into words and encourage your loved one to do the same. It’s easier to solve problems or address conflicts when you know what’s really going on.
  • Take care of your own wellness and seek support for yourself if you experience difficulties.
  • If a loved one’s PTSD is affecting other family members, it may be helpful to seek family counselling.

With support, people can recover from PTSD and the effects of trauma. Recovery is helpful for everyone in a person’s circle, especially for young people who are still learning how to interact with the world. A loved one’s recovery is a chance for everyone to learn the skills that support wellness.

 

Originally posted by Canadian Mental Health Association

VIDEO: What causes addiction, and why is it so hard to treat?

,

What causes addiction, and why is it so hard to treat? from TED-Ed.

VIDEO: Mental health and resilience – the secrets of inner strength

Mental health and resilience – the secrets of inner strength from DW Documentary.

A Call to Be Kind: Self-Compassion

The practice of self-compassion: What is it?

We may not always have control over the events and emotions that unfold in our day-to-day lives. Yet, what is within our control is how we view difficult situations and engage with our thoughts and feelings. Being able to do so in a self-compassionate manner enhances our well-being and our ability to cope with life’s challenges.

“If your compassion does not include yourself, it is incomplete”- Jack Kornfield

Defining Self-Compassion

Practicing self-compassion means approaching ourselves with the same kindness we extend to others such as our family and friends. In moments of difficulty, failure, or self-doubt, we recognize our pain instead of ignoring it and provide ourselves with comfort and care. It’s acknowledging that everyone experiences challenges, as this is simply part of being human.

The Three Key Elements of Self-Compassion

  1. Self-kindness vs. Self-judgment: Offering ourselves warmth and acceptance during difficult times or when making mistakes, rather than judging ourselves harshly.
  2. Common Humanity vs. Isolation: Recognizing that no one is perfect and that we aren’t alone in our struggles are key elements of our shared human experience.
  3. Mindfulness vs. Over-identification: Bringing awareness to painful thoughts and feelings and taking a step back to see them as they are, rather than getting overwhelmed by them.

How to Practice Self-Compassion

  • Pay attention to your inner voice. Is it supportive or overly critical?
  • Replace unhelpful thoughts, such as “I shouldn’t feel this way” or “I’ll never fit in” with more helpful ones, like “anyone would feel disappointed in these circumstances” or “I accept my whole self.”
  • Try specific self-compassion exercises such as writing a letter to yourself or engaging in a loving-kindness meditation.
  • Prioritize self-care with activities like going for a walk, journaling, calling a friend, or treating yourself to your favorite dinner.
  • Cultivate a mindfulness practice.

Why Start?

We’re all deserving of compassion, kindness, and understanding. Cultivating self-compassion not only fosters more positive mental health but also supports the development of stronger connections with others. This powerful tool empowers us to lead more fulfilling lives. By approaching it in a manner that respects our individual needs and journeys, we contribute to bringing healing into the world. The journey starts with each one of us.

 

Originally shared by the Canadian Mental Health Association