Understanding Brain Health and its Connection to Mental Well-Being

The brain is one of the most complex and fascinating parts of the human body. It is responsible for all functions of the body including how we move, communicate, make decisions and interpret our surroundings. Our brain also processes our thoughts, behaviours, feelings, and emotions. This is why we can’t talk about mental health without looking at brain health.1

According to the World Health Organization, brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realize their full potential over their life course. 2

Looking after our brain health can improve our overall cognitive functioning, resilience, and our psychological well-being. It helps us cope with day-to-day stress and live a meaningful life.

Here are things we can do to protect our brain and promote good mental health.

  1. Prioritize connection 
    Humans are social creatures. That’s why connecting with people and our community doesn’t just feel good, it’s good for our mental health. When we spend time with people we care about, our brain releases higher levels of feel-good neurochemicals including oxytocin – also known as the love hormone. Whether it’s a phone call, a coffee chat or a walk with a friend, these simple dates can help manage stress and promote positive feelings.
  1. Move for your mood
    Physical activity is the ultimate mood booster and a key player in fostering good mental health. When you exercise, your brain releases endorphins that reduce feelings of pain and increase feelings of pleasure. Exercise can also help you cope with stress, reduce anxiety and depression, help you think clearer and increase self-esteem.
  1. Engage in a new hobby
    Hobbies such as painting, playing an instrument, gardening, or reading have been shown to improve mental health by combatting stress and reducing anxiety and depression. Learning new skills not only keeps your brain active and engaged, but it strengthens the brain’s neuroplasticity which promotes overall cognitive functioning and healthy aging.
  1. Practice sleep hygiene
    Quality sleep is not only an important aspect of our well-being, but it’s also fundamental to our brain health. While we sleep, our brain processes memories, repairs and reorganizes cells, removes toxins, and releases important molecules such as proteins and hormones. Practicing healthy sleep habits like setting a bedtime, maintaining a consistent sleep schedule, and finding ways to unwind before bed can go a long way towards keeping us healthy.
  1. Get help if you need it
    If you or a loved one needs support, there are many programs and resources that are available to you:
    – Please contact your local CMHA or visit the Government of Canada’s Wellness Together portal.
    – If you’re a young person, try the youth peer-to-peer online community.
    – If you are thinking of suicide, please call Talk Suicide at 1-833-456-4566 toll free in Canada (1-866-277-3553 in Quebec) or dial 911.

Want to do more? Advocate for mental health care.

Canadians need and deserve mental health care. But only some of us will get it. That’s because it’s either unavailable or isn’t covered by public health insurance. It’s time we invest in community mental health supports to protect and promote brain health across Canada. Join us in asking to federal government to Act for Mental Health.

 

[1] Levitt, D. A. (2022, October 6). Why Mental Health is Brain Health. Your Health Matters. Retrieved March 9, 2023, from https://health.sunnybrook.ca/mental-health/why-mental-health-is-brain-health/

[2] World Health Organization. (n.d.). Brain health. World Health Organization. Retrieved March 9, 2023, from https://www.who.int/health-topics/brain-health#tab=tab_1

 


Originally posted on www.cmha.ca

Toxic Positivity: Four Ways to Combat It

There is a misconception that being mentally healthy means being happy all the time. The expressions are well-known: keep your chin up, or your upper lip stiff. Who hasn’t heard the advice: when life hands you lemons, make lemonade?

We’re here to suggest that you keep your chin where it is and do whatever you want with the lemons in your life. Good mental health comes from feeling a full range of emotions, comfortable and uncomfortable, “positive” and “negative”. Let’s not reinforce the unhealthy notion that adversity should be met with a smile. That might just be taking us down the wrong road. Let’s break it down.

There are many benefits of a positive outlook on life and seeing the glass as half full. A positive attitude can help you cope better with stress, build resiliency and even improve your immune system.1 Positive thinking plays an important role in positive psychology, a branch of psychology that focuses on what makes people thrive 2, but that doesn’t mean that everything should always be seen through a rose-coloured lens.

Toxic positivity is being positive at all costs. It is the mindset that even when faced with hardship, people should always maintain a positive attitude. While toxic positivity is often shared with the best intentions, it lacks compassion and can shut down opportunities for connection. Toxic positivity can exist in your own self-talk as well as when connecting with others.

Here are some signs that positivity has turned toxic:

  • You dismiss or brush off feelings that aren’t “positive”
  • You feel guilt or shame for experiencing “negative” emotions
  • You’re avoiding or hiding from uncomfortable feelings
  • You only focus on the positive aspects of a painful situation

Another face of toxic positivity is what could be called compulsory happiness. It is the expectation that we be cheerful and upbeat regardless of what we’re really feeling. It’s the idea that showing up with a smile is polite, and that your personal hardships and difficult feelings should be kept to yourself.

Many of us have learned to swallow feelings of sadness, fear and anger. To keep calm and carry on. But when it comes to emotions, here are four good reasons to name it, not numb it:

1. Suppressing unpleasant feelings can lead to poor mental and physical health

When you ignore an uncomfortable feeling, it doesn’t just disappear into thin air. It might just build up beneath the surface and increase stress.

In fact, studies show that suppressing emotions can lead to increased anxiety and depression, disrupted sleep, and overall worsening of mental health.3

Suppressing uncomfortable emotions might feel like the easiest way forward, but it can actually make them last longer. By accepting the discomfort and understanding your feelings, you can begin to work through the stressors and heal from them.

2. Blind optimism can actually be dangerous

Emotions aren’t just things that happen to us. They are sent from our body and mind to deliver important information. It’s how we understand and evaluate life’s events. Feelings of fear, sadness and anger might not be the easiest feelings to experience, but they exist to guide us. By always looking on the bright side, we block out useful information that can help us navigate life.4

Yes, optimism can give us hope, but blind optimism can be problematic.

Take studying for a big test as an example. Being optimistic about the outcome is bound to relieve stress and help you focus on the test. But hoping for great results without studying or understanding the material will set you up for failure.

It’s not to say that everyone should live their life seeing the glass as half empty, but avoiding unpleasant emotions at all costs doesn’t do us any favours.

3. Pain is part of the human experience

It may not always be comfortable, but most of us have experienced grief, frustration, sorrow and danger, as well as the more pleasant emotions. It’s healthy to experience a range of emotions. In fact, it’s an important part of the human experience. It’s natural to feel grief when experiencing a loss, and it’s natural to feel frustrated after weeks and months of pandemic lockdown. As human beings, it’s near impossible to avoid unpleasant emotions Life is full of ups and downs, bumps in the road and obstacles to overcome.

Feelings of sadness, fear and anger are necessary to truly connect with one another. We simply cannot empathize and fully support others if we shy away from anything but happiness.

Uncomfortable feelings help us make sense of life events. Emotions guide us in decision making, help us develop empathy, and above all else, emotions are simply necessary for survival. Fear helps us avoid dangerous situations, anger can help us confront the uncomfortable, and grief can help us see what’s most important to us.

Even emotions that are sometimes referred to as “negative” are incredibly important to living a healthy life. They encourage self-reflection and can even be a catalyst for social change.

4. Compulsory happiness upholds oppression

If everyone is looking on the bright side, nobody is raising concerns about racism, misogyny, homophobia, or other social injustices. The quest for social justice can be powered by anger, fear and discomfort. After all, if everyone were happy all the time, nobody would feel motivated to make positive changes in the system.

By asking people to smile through the pain of discrimination and oppression, we are also asking them to ignore the injustices they face. If we want to promote positive change, we must create space in our society for anger, grief, fear and pain in general.

 


Originally posted on www.cmha.ca

Coping with Grief and Loss

One of the most traumatic and difficult events we can experience is the death of someone we know.

News of a death can cause intense emotions. Even if the loss is not a surprise (due to illness), it can feel shocking. Grieving is the period of coming to terms with the realization that the deceased is no longer with us. For some people, it can bring about strong and sometimes delayed reactions.

What reactions can be expected during the grieving process?

  • Grieving is a normal process, but people grieve for different amounts of time, in different ways. These things depend on your relationship with the deceased and your history of personal loss.
  • Part of the grieving process is coming to terms with the fact that the deceased will not come back. Over time, the person’s loved ones learn to live with the memories that remain.
  • For many, grief is experienced through different stages. These can include denial, sadness, anger, disorganization, acceptance, and reorganization. Some of these stages may affect your normal day-to-day functioning.
  • The stages of grief don’t happen in any set order. Instead, they often happen in cycles. You may move in and out of different stages at different times. In the very early stages, after hearing the news, you may go from feeling numb to feeling intense waves of grief. Over time, these waves may return when certain events rekindle the feelings of loss. This could be the person’s birthday, the first office party without the person, etc.
  • Your reactions may include feelings of sadness or anger. You could be questioning the meaning of life in general, or of your own life. You may need more solitude or more social support than usual. You could also experience concentration problems, irritability, or fatigue.
  • You may find it harder to work while grieving. Many people experience problems such as difficulty focusing and making decisions.
  • Everyone works through the grieving process in their own unique way and at their own pace. Although it’s different for everyone, over time, you will start to come to terms with what has happened. You will begin to regain a sense of stability, though you may still feel different than you did before.

How can you best manage your grief?

  • First, do not try to neglect or minimize your emotions. It is normal to need time to accept loss. The time required for dealing with loss is unique to every person.
  • Give yourself permission to share your feelings with those people you feel comfortable with. This could be your family, friends, or others.
  • Stay as active as you can. Structured activities and some form of exercise are proven to be very helpful for coping through grief. Even 10–20 minutes of walking a day can help. Walking with someone you are comfortable with can be good for both of you.
  • Resume your favourite activities, particularly those that energize you. Consider trying new activities that may support your well-being. It’s easier to choose positive behaviours than it is to change our thoughts or emotions.
  • As much as you can, reflect on how this event has impacted you. Share these thoughts with the people closest to you.
  • Give yourself permission to move forward and gradually regain your normal sense of self.

It’s natural to be affected by the news of a death. But eventually, we all need to get back to our regular lives. The path to “normal” may take days, weeks, or months. If you are finding it difficult to carry out your responsibilities, consider addressing this with your manager. You could also talk to a trusted coworker. If you hold a job where other people’s safety might be impacted by your grieving process, discuss this immediately with your manager.

 


Originally posted on www.wellnesstogether.ca