Let’s face it: School can be an intimidating, pressure-packed place. That’s because an array of factors can affect your child’s mental health. There are heaps of social woes (like difficulty making friends or trouble participating in groups), academic pressures (like acing tests and achieving university requirements), and transitional changes (like starting a new school and meeting new kids) weighing on your little ones. That’s a lot for them to handle.

The good news is there are a few ways you can help, including a membership with Maple. Maple gives you and your family daily access to Canadian licensed primary care providers, such as doctors and nurse practitioners, who can address health challenges over secure text, audio, or video call 24/7/365 within minutes.

All you need is one membership for your entire family to reap the benefits; you can add your kids under 18 years old to your Maple account as patients, so everyone can get daily access to primary care — or a path to specialized, personalized care if needed. Depending on your province, Maple provides access to specialists, mental health therapists, and registered dietitians who can help you solve most worries your child brings home from school.

For even more peace of mind for your kids, you can connect with a paediatric primary care nurse practitioner from 8 a.m. to 8 p.m. EST seven days a week. 

Here are 10 ways you can manage your kid’s stress and anxiety and how a membership on Maple can help. 

Encourage open communication

To help your child feel safe coming to you with their problems, create a supportive space where they’ll feel comfortable opening up to you. Practice active listening, giving them your full attention when they’re speaking, and take time to consider your response and reactions, being careful to avoid criticism or shame. Concentrate on validating their emotions and empathize with what they’re going through. Ask open-ended questions to prompt your child to share more, and check in regularly with them.

Set realistic expectations

Does your child feel too much pressure from outside sources to get top marks, join the most teams, or say yes to every social event? Help them set achievable goals that’ll relieve them of unnecessary pressure.

Need help? A mental health physician* on Maple can talk to you to learn where these pressures stem from, how to manage them, and how to take control of any potential mental health disorders that could be prompting such feelings.

Teach time management skills

When kids learn how to organize their time efficiently, they become more organized, which can help reduce stress and anxiety. Encourage your child to use a planner to keep track of assignments and important dates. Also, show them how to break down their to-do list by dividing big projects into digestible tasks, and teach them how to prioritize tasks based on importance and urgency. 

Establish a consistent routine

Want to know the secret of any calm and collected student? A structured routine. Help your child create and stick to a daily schedule, and it can help eliminate stress and anxiety by:

• Providing a sense of predictability so they feel more in control
• Promoting healthy habits, offering them an opportunity to schedule good-for-them activities like eight hours of sleep and exercise into their everyday
• Increasing efficiency by eliminating the pressure of forgotten duties
• Creating a sense of normalcy, helping children feel more grounded

Make sleep a priority

When you have a mental health concern, any doctor will likely start their assessment by asking you one very important question: Are you getting enough sleep? That’s because sleep is crucial for helping the body regulate hormones such as cortisol, which rises when we’re stressed. School-age kids need much more sleep than we do — kids between the ages of six and 12 require nine to 12 hours of sleep per night, and teenagers require eight to 10. That’s why you notice a major shift in your child’s mood when they go to bed on time. A solid, deep sleep can regulate emotions and prevent anxious thoughts. 

Have a little one who’s having trouble getting their vitamin Z’s? You’ll be extra grateful you’re part of our membership — you can request to book a sleep therapist, and they can help you and your child establish a sleep hygiene routine and tips on how to sleep through the night.

Help them boost their physical activity

When people of any age move their bodies, their brain releases feel-good chemicals (also known as endorphins), which improve their mood, boost their energy levels, and help them have a good night’s sleep. This is certainly the case for kids, too. Engaging in physical activity, whether attending gym class or participating in after-school sports, can help them feel better about themselves, improve their health, and let go of stress and anxiety. 

Teach them healthy eating habits

A balanced diet — one that’s full of fresh vegetables, fruits, healthy fats, and meats, such as the Mediterranean diet — can help improve mood and reduce stress. To establish a healthy meal plan for your family and teach your child healthy eating habits, consider talking to a registered dietitian on Maple. A dietitian can assess your current cooking and eating habits and develop a personalized meal plan that fits your family’s needs and lifestyle. They can also provide tips for kids on how to make food choices that are healthy, enjoyable, and free of any guilt or shame.

Use relaxation techniques

Deep breathing, meditation, and journaling can help reduce your little one’s stress and anxiety by lowering their heart rate and boosting their mood. A mental health therapist can walk you and your kids through the best ways to execute relaxation techniques so they’re most effective and can share hacks for on-the-go doses of calm that you can pepper throughout your day.

Be a model for stress management

You know this by now, but here’s a reminder: Kids learn by example. It helps if they see you practicing healthy stress management, such as eating well, moving your body, making time for laughter, getting enough sleep, and practicing relaxation techniques.

Need help managing your stress? Our mental health therapists aren’t just there for your kids’ problems during stressful back-to-school time — they’re there for you any time. Book an appointment with them to get your stress levels under control, and you can teach your kids how they can do the same. And if you’re taking the much-needed time off to help manage your stress, remember that Maple primary care providers can talk to you no matter where you are — whether you’re travelling within Canada or abroad.

Don’t have time to speak to a therapist? Self-guided cognitive behavioural therapy is available on the Maple app for members so that you can go at your own pace. 

Recognize when professional help is needed

If your child has persistent or severe stress or anxiety, consider seeking help from a mental health professional, such as a mental health physician. These physicians can help determine if your little one has challenges that require more intervention and whether medication or additional therapy could benefit them. Dependents can access mental health services through our membership as long as you or another caregiver is present.

As your child embarks on another school year, it’s important to keep their mental health at the forefront. School can be a wonderful place for growth and learning, but it can also be a source of stress and anxiety. By staying attuned to your child’s emotional needs and providing them with the tools and support they need, you can help them navigate these challenges with resilience.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

*Only available in Ontario, British Columbia, Nova Scotia, New Brunswick, and Quebec.

The post 10 Ways Parents Can Manage School Stress and Anxiety appeared first on Maple.

Virtual care services like Maple can help fill a gap. Maple, in particular, allows you to book an appointment with a mental health specialist directly in days, rather than months. No referral required. 

However, you may be wondering what the experience is like, and how to ensure the quality of your care. In this blog, we outline everything you need to know about virtual mental health services.

Understanding Virtual Mental Health Services

What are virtual mental health services? 

Virtual mental health services include a range of support that is provided remotely. In other words, it allows you to see a psychiatrist, mental health physician, or therapist through text, video, or audio calls on your phone, tablet, or computer.

This way you can access talk therapy, psychological treatments such as cognitive behaviour therapy (CBT), psychiatrists for potential medication management, and other mental health interventions.

What are the benefits of virtual mental health services?

Finding a therapist that’s right for you isn’t always easy. Many are at full capacity which can make locating one who’s both nearby and accepting new patients a real challenge.

Accessing virtual mental health services lets you choose from a wide array of providers who are all taking on new patients. That means there’s no need to email multiple therapists or get on waitlists for a spot.

Perhaps most importantly, seeing a provider virtually ensures quicker access to care. This is crucial since poor mental health can make it harder to seek help. At Maple, we understand that providing support as effortlessly and quickly as possible increases the likelihood of getting it to those who need it most. Through the app, you can hear back from mental health therapists within 12 hours. 

You also have the added benefit of getting care in the comfort of your home, where you feel secure. And, because there’s no need to travel, the care you need is easier to schedule into your day. 

How virtual mental health services increase access to care

Virtual therapy isn’t just about saving time. Even just finding standard healthcare providers nearby can be difficult for those living in more remote areas — in rural Ontario, for example, an estimated 525,000 rural residents lack a primary care provider. Online therapy takes distance out of the equation, allowing you to connect with qualified therapists regardless of their location.

This is especially helpful if mental health resources near you are limited, or in smaller communities where you may want to keep your situation private.

For those with disabilities or mobility issues, virtual therapy can be even more transformational since attending in-person therapy may be challenging. Virtual therapy eliminates these barriers by bringing the care you need into your home. As a result, you can focus on your mental health without worrying about traveling logistics or exhausting yourself with the journey there.

Is online therapy cost-effective?

Therapists who practice out of offices often have additional expenses such as rent and furnishings. Unfortunately, these costs are often passed on to their patients, putting their services out of financial reach for many.

Online therapy providers are able to reduce their overhead costs since they can practice out of a private space in their home instead. This allows them to provide their services more affordably so you can more easily access care. 

Types of virtual mental health professionals

A number of different professionals work within the mental health space. And, while their titles may sound similar, their training and respective areas of practice differ. These practitioners include:

Psychiatrists

Psychiatrists are medical doctors who complete medical school followed by a five-year residency in psychiatry. Their primary focus is comprehensive assessments that provide insight into diagnosis as well as treatment plans for mental illness, and emotional and behavioural disorders.  

Mental health physicians

Also, medical doctors and mental health physicians have varying backgrounds such as emergency or family medicine. These practitioners have additional training in mental health and can diagnose and treat mental health conditions, prescribe medications such as antidepressants, and collaborate with or offer referrals to specialists like psychiatrists if needed.

Therapists

All therapists on Maple are licensed to practice therapy in Canada. Therapists can provide a range of counseling services including leading individual talk therapy, couples and family therapy sessions along with treatments such as cognitive behaviour therapy (CBT) and eye movement desensitization and reprogramming (EMDR).

Psychologists

With a master’s or doctoral degree in psychology, psychologists are regulated health professionals who can diagnose, assess, and treat psychological, and mental health conditions and learning disabilities. They may specialize in certain areas, such as developmental or clinical psychology, and often focus on CBT and other behavioural strategies for treating patients.

Why work with a licensed mental health provider?

Talking to a friend is a wonderful way of connecting and sharing. For many life events, support from family, friends, and unlicensed providers can be helpful. However, it’s not the same thing as therapy. Therapy covers deeply personal and sometimes delicate or traumatic matters. For that reason, it should only ever be provided by licensed and registered practitioners.

Licensed mental health professionals meet specific education, training, and competency standards set by their regulatory bodies. This ensures that they have the necessary knowledge, skills, and expertise to provide safe, effective, and evidence-based care to their clients.

Licensed providers aren’t just properly trained — their behaviour is also governed by specific ethical standards. This helps to make sure that both your rights and your privacy are protected and that the care you receive is responsible and safe.

In addition, many health insurance plans only reimburse you for therapy sessions with a licensed mental health professional. In these cases, working with one allows you to reduce your out-of-pocket costs.

Getting started with virtual mental health services

How to choose the right therapists

Personality fit is an important consideration when you’re building therapeutic rapport. After all, you want to make sure you feel comfortable sharing things with your therapist. 

To help you figure out which provider suits you best, each one typically provides a bio including their picture, languages spoken, and areas of practice. For some, these may include grief and loss, anxiety, depression, addictions, or trauma. Others, meanwhile, may focus on children and youth or support those with parenting, family, or relationship issues.

In order to give you a better sense of what a session with them will feel like, many also include how they approach their client sessions. 

How to schedule your virtual therapy appointment

1. Input your location and choose your provider
2. Pay for your visit (or membership, depending on province). 
3. Explain your symptoms or health-related concerns. This is the information-gathering step. Based on what you provide, you may be asked more questions (about past medical history, family history, medications, dietary and lifestyle habits) to better prepare the healthcare provider for the appointment. 
4. You may need to verify your identity before entering the virtual waiting room. You will be provided with an expected wait time.
5. Begin connecting with your provider via text. You or the provider may request a video or audio call. 
6. Your provider will enter any relevant diagnoses, investigations, or prescriptions into the chat. 
7. If you receive a prescription, you can have it sent to a pharmacy near you for you to pick up or have it delivered straight to your home.

How to make the most of your virtual mental health session

Your first online therapy session can feel overwhelming and it’s normal to feel nervous or unsure before you begin. To help make the most of your session, consider jotting down some notes about what you’d like to discuss and hope to get out of it.

It’s also a good idea to remember that therapy isn’t a one-way street.

You’re welcome to ask your provider about their experience, process, and how they approach goal setting with their clients. Understanding their role and setting concrete objectives can help you feel more comfortable with both the therapeutic process and your new therapist.

Whether you’re navigating stress, depression, trauma, or seeking personal growth, virtual therapy offers a confidential avenue for healing and self-discovery. Mental health physicians or mental health therapists are available on Maple through mobile, tablet, or desktop. 

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post What to Expect When Seeking Virtual Mental Health Services appeared first on Maple.

Mental health professionals on Maple can help with anxiety, and you can talk to them from the comfort of your home. Our virtual care platform provides access to Canadian-licensed doctors and healthcare providers, including mental health therapists and mental health physicians. These providers are available online at a time that works for you.

What’s anxiety?

Anxiety is the human body’s built-in warning system. When you find yourself in an unsafe situation, your body tries to protect you from danger by flooding your system with adrenaline, hormones, and chemicals. This increases your breathing rate and pulse, making you more alert and allowing your body to respond quickly to an intense, unexpected situation.

This fight-or-flight stress response helped our ancestors react faster to life-threatening dangers, like extreme weather or threatening predators. Today, anxiety continues to play a protective role. For example, one study of anxiety in teens found that teenagers with high anxiety levels had fewer accidents in early adulthood than those with lower anxiety levels. One factor behind these results is that people with higher anxiety levels were more likely to avoid high-risk activities.

Though anxiety can have positive benefits, it also has a negative side. Stressful or traumatic life events and other challenges can cause anxiety to become chronic, excessive, or difficult to control. Eventually, anxiety can begin interfering with daily life and produce mental and physical symptoms.

If anxiety is preventing you from socializing, studying, working, or managing normal tasks, you may have anxiety problems. You’re not alone — anxiety is one of the most common mental health disorders.

What’s an anxiety disorder?

Having anxiety on and off isn’t abnormal. But, an anxiety disorder is different — it’s the feeling of intense symptoms of anxiety for a short or extended period of time that can prevent you from doing daily activities. It’s estimated that three million Canadians aged 18 or older have an anxiety or mood disorder, making anxiety disorders one of the most common types of mental health disorders across the country.

So, what exactly causes anxiety disorders? Genetics plays a strong role since some families have more family members with anxiety disorders. Environment is another factor — if somebody experiences a stressful or traumatic life event, has a long-term health condition, or misuses drugs or alcohol, there’s a higher chance they’ll have an anxiety disorder.

What are the types of anxiety disorders?

The list of anxiety disorders is extensive, but the most common types of anxiety disorders are:

• Specific phobias, like fear of heights, water, spiders, or dogs
• Social anxiety disorder, which is triggered by the fear of being judged or viewed negatively by others
• Panic disorder, which involves repeated episodes of extreme anxiety and fear
• Agoraphobia, a disorder in which you tend to avoid places or situations that you perceive as unsafe or inescapable
• Generalized anxiety disorder, which involves excessive and persistent anxiety about common activities or events
• Separation anxiety disorder, which usually develops in childhood following separation from a parental figure

Can you have multiple anxiety disorders?

Yes, you absolutely can have more than one anxiety disorder. In fact, people with an anxiety disorder are more likely to have other anxiety disorders or major depressive disorder. For example, you might experience symptoms of social anxiety at the same time as having separation anxiety. Or, you might experience two types of anxiety disorders at completely different times in your life.

That’s where treatment comes in. Speaking to a therapist or receiving prescription medication from a mental health physician can make handling any type of anxiety disorder, especially multiple, much easier. A mental health provider knows how to diagnose anxiety disorders and what to do to treat them so that life becomes much smoother.

What are the complications of anxiety disorders?

Even though anxiety disorders are common, there can be serious consequences if left untreated. Complications include:

• Poor quality of life
• Cardiovascular changes, increasing the risk of heart disease
• Impaired immune function
• Digestive function changes
• Depression
• Chronic pain conditions
• Substance abuse
• Suicidal thoughts

Common signs and symptoms of anxiety

Primary anxiety disorder symptoms are usually irrational or excessive fear and worry. But there are other signs of an anxiety disorder and they can be physical, mental, or behavioural. Here’s a breakdown of the most common symptoms in each category.

Physical:

• Pounding heart
• Sweating
• Headaches
• Upset stomach
• Breathing quickly
• Dizziness
• Frequent urination or diarrhea
• Muscle tension or twitches
• Trembling or shaking

Mental:

• Irritability
• Nervousness
• Panic
• Sense of impending danger, panic, or doom
• Feeling out of touch with reality

Behavioural:

• Trouble concentrating
• Feeling nervous or tense
• Insomnia
• Avoiding certain places or social situations

Some people experience anxiety attacks, also known as panic attacks. The exact causes of anxiety attacks aren’t always known. These episodes of intense panic or terror are sometimes tied to an obvious trigger, like a big public speech you’ll have to give. Anxiety attacks can also occur suddenly and without warning.

An anxiety attack usually reaches its peak within 10 minutes and rarely lasts more than 30 minutes. During this period, you can experience symptoms like:

• An overwhelming sense of fear
• Heart palpitations
• Numbness of limbs
• Chest pain
• Dizziness
• Shortness of breath
• Sense of choking
• Trembling

These symptoms can feel terrifying and even immobilize you. The very good news is these symptoms can be improved and even resolved with treatment.

Diagnosis and treatment for anxiety disorders

While there is an anxiety disorder test you can take as a starting point, it’s good to check in with a doctor first to make sure your symptoms of anxiety aren’t caused by a medical condition, like low blood sugar, asthma, or a thyroid problem. Your anxiety could also be caused by medication or herbal supplements you’re taking. Once external causes have been ruled out, the next step is to book an appointment with a therapist who has experience treating anxiety disorders.

Most anxiety disorders are treated with therapy, anxiety disorder medication, or a combination of the two. One of the most effective forms of treatment for anxiety disorders is cognitive-behavioural therapy (CBT). This form of therapy helps you identify and challenge irrational beliefs and negative thinking patterns that are feeding your anxiety.

If you’re considering taking anxiety medication, make sure to weigh the risks and benefits. Anxiety medications can cause side effects and form habits, so talking to a psychiatrist about your different options will help you choose the best anxiety medication for your needs.

Can anxiety disorders be prevented?

Unfortunately, you can’t prevent an anxiety disorder. But, you can prevent symptoms to help you better cope with anxiety disorders. These tips can help you find routine and comfort in your day-to-day life.

1. Exercise regularly

Working out helps your body release endorphins, which improve your mood while lowering stress hormones like cortisol. On most days, you should aim for about 30 minutes of aerobic exercise. But, even five minutes of exercise can have positive effects.

2. Get enough sleep

Try to get seven to nine hours of quality sleep every night, as sleep deprivation can fuel anxious feelings and thoughts.

3. Practice relaxation techniques

Mindfulness meditation and relaxation techniques, like deep breathing, can increase feelings of relaxation and emotional well-being.

4. Consume less caffeine, nicotine, and alcohol

A stimulant like caffeine can amplify your anxiety, so try reducing the number of cups you drink per day. Or, cut out caffeine completely.

While cigarettes can have a calming effect on a short-term basis, nicotine is a strong stimulant that can rev up anxiety. Alcohol can also worsen anxiety by disrupting your brain’s chemical balance.

5. Seek help

Talking to someone outside your circle, like a mental health professional, can give you a different viewpoint and the right toolkit to keep your anxiety symptoms in check.

How Maple can help with anxiety disorders

The sad thing about anxiety is it can lead you to skip fun activities. While avoidance can provide temporary relief, a better way of dealing with an anxiety disorder is to seek treatment. Many people with anxiety disorders also suffer from depression, as anxiety and depression often appear together in patients. Treatment can make a big difference.

If you’re experiencing anxiety issues, anxiety at work, or anxiety attacks, make sure to seek help, as anxiety disorders are highly treatable. You can speak to a mental health physician about the types of medication for anxiety disorders such as sertraline (Zoloft), venlafaxine (Effexor), or buspirone (Buspar).

Or, you may choose to speak with a mental health therapist for talk therapy, which you can do from your phone, tablet, or computer. Once you better understand how your anxiety works, you can take concrete steps to reduce your symptoms and reclaim your confidence in life.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Anxiety disorders: types, symptoms, causes, and treatment appeared first on Maple.

What are the winter blues?

The cold weather blues, or winter blues, are a period of low mood that comes on in the fall or winter. Science isn’t totally clear about what causes the condition, but it likely has to do at least in part with a reduction in the amount of sunshine that winter brings.

Symptoms of the winter blues include classic hibernation behaviours like sleeping more and craving comfort foods. Beyond that, however, they can also cause you to feel gloomy and unmotivated, avoid socializing, and have difficulty sleeping. If this sounds like you right now, there’s a good chance you’re among the 15% of Canadians who experience them.

Despite their prevalence, winter blues aren’t the most common mental health concern. One in four Canadians screened positive for a mental health condition like depression, anxiety, or post-traumatic stress disorder (PTSD) in 2021.

But, while mental health concerns are common, many who experience them are reluctant to discuss them due to stigma. Public campaigns like Let’s Talk, which takes place this year on January 25, are aiming to change this. This initiative focuses on spreading awareness of mental health issues to end this stigma while raising funds for organizations that provide mental health support.

How long do the winter blues last?

Winter blues are time-limited by definition, but they can still linger. November and its noticeably darker days often introduce them, and many find they don’t fully shake them off until spring starts in March. So, while they can ebb and flow throughout the colder months, you might find yourself experiencing them for upwards of five months.

Winter blues vs. seasonal affective disorder vs. depression

While often confused with seasonal affective disorder (SAD), the winter blues aren’t a form of depression. Despite often leaving you feeling sad and low, the blues don’t interfere with activities of everyday life — unlike depression.

SAD, on the other hand, is a form of depression that comes on in the fall or winter and spontaneously recedes in the spring or summer. And it comes with all the signs and symptoms of traditional depression.

These can include having low energy, concentration issues, sleep difficulties, a loss of pleasure in previously enjoyed activities, and suicidal ideation — just to name a few. Winter-pattern SAD’s classic presentation, however, is overeating, oversleeping, weight gain, and social withdrawal. Scientists aren’t sure exactly what causes SAD, but like the blues, a lack of sunlight likely contributes.

If you feel that you may be experiencing SAD or another form of depression, Maple can help. Maple is a telehealth platform that can connect you with Canadian-licensed doctors and specialists. This includes mental health therapists and mental health physicians you can speak to from your phone, tablet, or computer.

How to avoid the winter blues

You can know that shorter, darker, colder days are coming and still be caught off-guard by the winter blues. There are things you can do to prepare, however.

Staying physically active and eating healthy are important baselines for keeping you feeling well. Additionally, certain natural supplements and vitamins for winter blues, like folic acid, vitamin D, B6, and B12 may also be beneficial.

More research is still needed, but some studies show that folic acid, vitamins B6, and B12 may have a protective effect against depression. But, hold off on adding folic acid to your routine just yet. Over-supplementing with folic acid can cause side effects. Since many foods are already enriched with it, you’ll want to speak to your healthcare provider before adding it to the mix.

However, the research speaks for itself when it comes to vitamin D. A methodical review of numerous studies demonstrates that vitamin D supplementation has a clinically significant effect on depression symptoms.

Among other things, vitamin D promotes the production and release of serotonin. Both a hormone and a neurotransmitter, serotonin helps stabilize your mood, and is sometimes called the “happy hormone.”

But that’s not all. Vitamin D is also a key ingredient in the synthesis of dopamine and norepinephrine, two additional hormonal neurotransmitters. While their functions are different from serotonin, both are involved in mood regulation and depression.

If you prefer to get the benefits of these mood-modifying brain chemical neurotransmitters from your food instead of a supplement, choose foods like eggs and fatty fish like salmon and sardines. These are high in vitamin D, as are fortified products like orange juice and dairy.

11 tips to beat the winter blues

If you’re wondering how to beat the winter blues, look no further. With some intentional changes, you can kiss your low winter mood goodbye. Here’s how.

1. Brighten up your life

From boosting your mood to replenishing your vitamin D levels, sunlight benefits many aspects of your health. Whether it’s a week-long jaunt to the Caribbean or the simple act of remembering to raise your blinds every day, add some sunshine to your life to help shake off those winter blues.

2. Watch what you eat

Winter may have you craving comfort food, but a daily dose of mac ‘n cheese won’t exactly leave you with a spring in your step. Instead, focus on eating whole, unprocessed foods.

Foods high in fibre like fruits, veggies, and whole grains will keep your digestion on point while helping you feel fuller, longer. Pair them with proteins like beans or chicken and healthy fats like salmon and nuts for nutritious and satisfying meals.

And, don’t forget chocolate. Eating chocolate positively affects your mood and may even lower your risk for depression. Varieties over 85% cacao seem especially promising as they may function as prebiotics, nurturing “good” bacteria in your gut that beneficially affect your mood.

3. Try the 10x10x10 plan

Regular winter exercise is an integral part of banishing the winter blues. But, setting yourself a daily exercise goal can be pretty daunting. To help make it easier, try the 10x10x10 exercise plan.

Aim for just 10 minutes of a workout — even a walk counts — by 10am every day for 10 days. You’ll likely surprise yourself with how quickly the practice becomes manageable. Plus, it’ll give you an energy boost to start your day.

4. Listen to upbeat music

The benefits of listening to music are extensive. From reducing anxiety to improving mood, few things brighten your mood more quickly than a cheerful song.

Beyond your emotions, upbeat music also affects the brain’s functioning — improving both alertness and memory. So the next time you’re feeling low, put on some of your favourite tunes and feel your bad feelings melt away.

5. Avoid drugs and alcohol

It can be tempting to try and numb unwanted emotions with drugs or a couple of drinks. But, these depressant substances will only leave you feeling worse in the long run.

Drugs and alcohol tend to enhance whatever you’re already feeling, so if that’s sadness, they’re more likely to amplify it than erase it. What’s more, hangovers can leave you in an even worse place emotionally. Your best bet is to abstain until you’re in a better frame of mind.

6. Get outside

Getting outside on bright days helps you boost your vitamin D levels. Even when it’s overcast, being out in nature can promote feelings of calm and reduce your sense of isolation. And, since it’s winter, you’ll likely be walking or moving to keep warm, which counts as exercise — bonus!

7. Volunteer

The mental health benefits of volunteering are substantial. Not only is volunteering associated with increased happiness and lower depressive symptoms, but it also helps you build skills and self-confidence. Consider taking a couple of hours a week to help yourself by helping others.

8. Plan an event to look forward to

Winter can feel long, especially once the holidays are over. To break up the time and give yourself something to look forward to, consider planning an event. There’s no need to stress yourself out by throwing a huge party though. An intimate dinner or a family outing somewhere new could do the trick.

9. Get enough sleep

Lack of sleep is both miserable and tied to depression. To help you get the seven to nine nightly hours you need, aim to go to bed on the same schedule every night and wake up at the same time every morning. That, coupled with proper sleep hygiene, should help you get the sleep dreams are made of.

10. Lean on your support system

Humans are social creatures, and feeling connected is crucial for maintaining good mental health. Counteract your winter drive to isolate by reaching out to your friends and family.

A phone or video call is great, but seeing a loved one in person is even better. Make plans for a walk, a meal, or even a cup of tea to strengthen those social connections.

11. Look into light therapy

If you’ve tried all these tips and still feel low, you may be able to improve your mood with light therapy. Before you go all in on a light box, you should speak to your healthcare provider. Not all light therapy lamps are made for SAD, which means they might not provide the help you need.

Not only can your provider guide you to the appropriate product, but they can also offer additional therapeutic modalities to address your depression if you’re dealing with SAD.

How Maple can help with the winter blues

If you find that your cold weather blues are interfering with your life, or if winter’s darkness leaves you sad despite your best efforts, you need more help.

While it might be common, feeling depressed for half the year isn’t normal, and it’s not your fault. With Maple, you can connect with a Canadian-licensed mental health physician for help addressing your symptoms.

Mental health physicians are specially trained to diagnose and manage common mental health conditions like depression. They can also provide prescriptions, if necessary, delivered to the pharmacy of your choice or your doorstep for free.

Moreover, with Maple, you can speak with a Canadian-licensed online therapist for online support with depression. You can chat with them virtually by video, text, or audio depending on which you find most comfortable.

If winter’s weather leaves you feeling depressed, waiting for spring isn’t the solution. Depression is very treatable, and six months of the year is too long to wait for relief. Get in touch today and take your first step towards enjoying winter.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post How to beat the winter blues and improve your mood appeared first on Maple.

If you’re concerned about health issues that crop up with daylight saving time, Maple can help. Maple is a telehealth platform with the largest online network of Canadian-licensed doctors and healthcare providers in Canada that you can connect with from your phone, tablet, or computer.

Here’s how daylight saving time affects your mind and body and what you can do about it.

What is daylight saving time?

Daylight saving time is the practice of turning the clocks ahead one hour in spring and summer to achieve longer daylight. Clocks go back one hour to standard time in the fall and winter. If you want to get technical about why we do this, you’d have to go back to 1915, when it all started in Germany.

The government’s solution to saving energy for battle during the First World War was to push the clocks forward one hour in spring. This way, people would have more daylight working hours and use less energy in their homes. Canada followed suit in 1918 but stopped daylight saving time when the First World War ended. Then, daylight saving time was reintroduced during the Second World War and officially used all year round in parts of Canada.

How does daylight saving time work?

Throughout most of Canada, daylight saving time begins at 2am on the second Sunday in March, when clocks “spring forward” one hour. Clocks “fall back” on the first Sunday of November, moving back one hour to standard time. In fall and winter, you’ll get an extra hour of sunshine in the morning, but it’s dark early in the evening. In spring, you lose an hour of sunlight in the morning, but it stays brighter for longer in the evening.

What are the benefits and downsides of daylight saving time for humans?

A few benefits come with daylight saving time, such as:

1. More light in the evening. You can drive home from work while it’s light out and enjoy recreational activities after work or school with that extra sun.

2. Decreased risk of night-time car accidents. Studies show that driving in the dark increases the risk of car accidents due to lower luminance.

3. Saving energy. Taking advantage of natural sunlight means using less artificial light, which can help save energy and money on your electricity bill.

4. Fewer robberies. Those few extra hours of sunlight contribute to a 7% decrease in break-ins following the clocks springing forward.

Unfortunately, there are many adverse effects of daylight saving time on your health. That’s because daylight saving time affects your circadian rhythm.

If you’re unsure of what circadian rhythm is, it’s basically your body’s 24-hour clock. A small region in your brain called the suprachiasmatic nucleus (SCN) is your body’s central clock, controlling the circadian rhythm.

The circadian rhythm regulates body temperature, digestion, hormone regulation, and sleep-wake patterns. The SCN gets feedback from another small area in your brain called the pineal gland. The pineal gland makes and releases melatonin in response to darkness, or decreases melatonin production in response to light. This lets you know when to feel alert or sleepy. With daylight saving time, your circadian rhythm is thrown off.

This also affects your social clock, which tells you when to go to work, school, or see friends. Some people can adapt easily, while others — particularly those who already have trouble sleeping or mental health issues — battle with circadian misalignment or social jetlag as their body adjusts to the new time.

All this to say, daylight saving time may be bad for your brain and health. The downsides include:

1. Elevated risk of cardiovascular disease. Daylight saving heart attack statistics show a 25% increase in the number of heart attacks on Mondays after we spring forward compared to other Mondays during the year.

Researchers theorize this happens due to the stress of starting a new week and changes to the sleep-wake pattern. Interestingly enough, when clocks fall back in November, there’s a 21% decrease in heart attacks on the Tuesday following the clock change. There’s also an increase in strokes, with an 8% higher rate within the first two days of daylight saving time.

2. Increased risk of car accidents. Contradictory to the report of decreased car accidents with more sunlight, daylight saving time has also been shown to increase motor vehicle accidents due to sleep deprivation and circadian misalignment.

3. Mental health and other cognitive issues. Darkness in the early evening at the end of daylight saving time is linked to seasonal affective disorder (SAD) and depression. The lack of sunlight suppresses the production of melatonin and serotonin, so if you have pre-existing mental health conditions, they can worsen.

4. Digestive and immune-related diseases. Circadian rhythm doesn’t just control your sleep-wake cycle, it’s also responsible for your digestive functions and can affect your immune system. One study showed an increase in cases of colitis flares for females aged 60 and over during the week after switching over to daylight saving time.

And if you have irritable bowel syndrome (IBS), a break in your sleep cycle may make your symptoms worse. This is because your gut slows down at night when you’re not eating and drinking and tries to repair damaged cells. But if your sleep cycle is thrown off, it may trigger more symptoms during the day.

5. Sleep disturbances. This one shouldn’t come as a surprise since a change in time throws off when you go to bed and wake up. Short-term insomnia occurs in 30-35% of adults because of daylight saving time.

But having trouble getting to sleep or daytime fatigue aren’t the only issues with sleep disturbances. A lack of sleep can cause concentration problems, difficulty thinking straight, poor judgment, irritability, excessive daytime sleepiness, and more.

If you find yourself having trouble sleeping, a sleep therapist can help. Sleep therapists manage, treat, and prevent sleep disorders and problems. During your consultation, a sleep therapist will analyze your sleep issues and create a customized plan to improve the quality of your sleep.

Who’s most affected by daylight saving time?

While anyone can be affected by daylight saving time, it can hit hard for those with mental health conditions like depression, anxiety, and SAD. A Danish study revealed an 11% increase in hospital visits for depression after the clocks went back to standard time.

Less exposure to sunlight specifically affects those with SAD, making it harder to balance their mood, which is often why bright light therapy is recommended. On top of that, the darker it is outside, the more time people spend inside and aren’t typically physically active, which can also trigger bouts of anxiety and depression.

Tips to help reduce the negative health effects of daylight saving time

There are some things you can do to help fend off the negative effects of daylight saving time, such as:

1. Getting outside in the morning light. To help compensate for the loss of sunlight in the evening, get outside early in the morning and soak up that extra hour of sun. Whether it’s a light stroll or just sitting outside with a cup of coffee, the sun is an excellent source of vitamin D, which can support bone health, lower blood pressure, and improve your mental health.

2. Keeping a sleep routine. While you might be tempted to go to bed early or at a later time, it’s best to stick to your normal sleep routine. The goal should be to get between seven to nine hours of shuteye each night. Try going to bed and waking up at the same time you normally would. Your room should also be around 18 °C each night, since your body temperature drops while you sleep.

3. Making good food choices before bed. This means no caffeinated drinks or alcohol four to six hours before you go to sleep. You can, however, drink decaffeinated chamomile tea or a hot glass of milk. Almonds, bananas, and dark chocolate can also help you unwind — just make sure you aren’t too full before your head hits the pillow.

4. Exercising in the morning. That extra hour of sunlight in the wee morning hours can make it easier to get out of bed and start exercising. Plus, when you exercise, you release endorphins, serotonin, and dopamine which can help boost your mood.

5. Seeking professional help. Since daylight saving time can worsen mental health conditions, reach out if you notice any changes. A mental health professional can help you devise strategies to cope with the time change, make the process much smoother, and may even prescribe medication.

So who is a mental health professional, and how do you get in touch with one? With Maple, you can see an online therapist who helps patients with various mental health conditions and emotional difficulties through talk therapy.

Or, you may want to connect with a mental health physician who’s a general practitioner trained in diagnosing and managing mental health conditions and can provide prescription medication, if necessary.

It’s not uncommon for your body to feel out of whack during daylight saving time, or for you to feel a little sad when the clocks fall back to standard time. But if you have a consistently low mood and depression during either of these times, consider putting your mental health first and get in touch with a mental health professional today.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post How does daylight saving time affect your health? appeared first on Maple.

Mental health is an umbrella term used to describe a combination of different factors. All together, these factors paint a picture of your mental well-being.

Here’s an introduction to what mental health really is, simple habits you can adopt to support your mental health, the difference between mental health and mental illness, and the most common mental illnesses affecting Canadians today.

Building better mental health 

Everyone has mental health. Simply put, it’s your level of psychological, emotional, and social well-being. 

Just like you have different states of physical health, you have varying states of mental health. When you get a cold, you experience a short period of physical illness. Your mental health fluctuates in the same way throughout your life. 

Sometimes your mental health is great, but inevitably, life’s rough patches will cause the occasional mental health decline. In these times, just like when you’re sick, things like rest, care, and medicine can help get your mental health back on track. 

Simple habits to support your mental health

If you’re looking for ways to strengthen your mental health and improve feelings of well-being, there are some simple daily habits like starting a mental health journal or practicing gratitude that you can incorporate into your routine to boost your mental health, elevate your mood, and become more resilient.

Here are a few more science-backed tips to help you support your mental health.

1. Make social connections

Numerous studies have demonstrated the importance of social connections for mental health. Research has shown that social relationships can lower rates of anxiety and depression and raise self-esteem and empathy, among other benefits. They can also strengthen your immune system, help you recover from disease faster, and may even lengthen your life.

Loneliness and social isolation, on the other hand, can have a disastrous impact on your mental health and well-being. Science now views the health risks of prolonged isolation as equivalent to smoking 15 cigarettes a day. People who don’t have sufficient social contact are also more vulnerable to anxiety, depression, antisocial behaviour, and even suicidal behaviours, which usually only increases their isolation. 

Laughing is good for mental health, so make sure to always make time for friends and loved ones. While phone calls and online chats can be uplifting, nothing is as energizing and stress-relieving as spending time in person with others.

While not the same as human companionship, companionship from pets can also help improve mental health by reducing anxiety, boosting self-confidence, facilitating social connections, and increasing exercise, among other benefits.

2. Exercise regularly

Staying active is as good for your mind as it is for your body. Exercise and physical activity stimulate different brain chemicals, so the effects of exercise on stress can help you feel happier, more relaxed, and less anxious.

Exercising also improves mental health by reducing depression and negative mood while improving self-esteem and cognitive function. Exercise can even help alleviate feelings of low self-esteem or tendencies towards social withdrawal.

While it can be tempting to forego exercise when you’re busy, you should never underestimate the benefits of regular physical activity for your health and well-being. If you’re having a hard time motivating yourself to go to the gym alone, try switching up your exercise routine. Look for a local recreational sports league you can join so you can play with others or try a meditation and yoga class, which can also improve mental health.

3. Go for a walk in nature

Spending time in nature has been found to have a positive impact on mental health, including on anxiety and depression. The Centre for Addiction and Mental Health says that spending just 15 to 20 minutes per day outdoors in nature can be beneficial and calm stress hormones. The benefits of nature for mental health can also boost memory, creativity, and work satisfaction and improve healing, blood pressure, and focus.

To spend more time in nature, try going for a hike or visiting a local park. If possible, go in the daytime, as sunlight and vitamin D can also be good for mental health. Another great way to spend more time in green spaces is to volunteer to plant trees, which can also allow you to meet new people and get physical exercise while doing something good for your community.

4. Maintain regular sleep hours

The effects of lack of sleep on mental health are well-documented. Simply put: sleep is important for mental health – it helps regulate emotions and cognitive skills like attention, learning, and memory. Sleep deprivation can also cause mood changes, including increased irritability. 

Unfortunately, living with mental health challenges can affect your sleep, which in turn can have a negative impact on your mental health. To break out of this cycle, make sure to prioritize your sleep. Exercising throughout the day, but not close to bedtime, can help you fall asleep faster. Performing stretches before bed can also help improve sleep quality. 

Otherwise, keep your bedroom dark and make sure it’s neither too cold nor too warm. Lastly, try to avoid bedtime screen time or stimulants like alcohol, caffeine, or nicotine for a few hours before going to bed.

5. Be careful with social media

While social media can have positive benefits, it can also negatively impact your mental health. Various studies have demonstrated this connection between social media use and mental health – one study tied prolonged use of social media platforms to negative signs and symptoms of depression, anxiety, and stress. Another found that almost 70% of the participants reported checking their social media in bed before going to sleep, which then led to going to bed late, sleeping less, and sleeping worse, all of which aren’t great for mental health.

To improve your relationship with social media, ask yourself what you can do to use social media more intentionally, instead of finding yourself scrolling your feed merely out of habit or when you’re bored. Are there better boundaries you could establish? Can you experiment with skipping social media for one day per week? Can you turn off your phone at least an hour before bed and keep it somewhere other than in your bedroom?

The difference between mental illness and mental health

Mental health and mental illness aren’t interchangeable terms — they mean two different things. Mental illness is a health condition. When you’re mentally ill, you experience changes to your thinking, emotions, or behaviour that impair your ability to function socially, including at work and within the family unit. If you’re living with a mental illness, you’re not alone. 50% of Canadians either have a mental illness currently or have had one in the past.

Unlike mental health, not everyone experiences mental illness. If you have a period where you feel sad or stressed, it doesn’t mean you’re mentally ill. Fluctuations in your feeling of well-being are a natural part of life. It’s when your thoughts, feelings and behaviour start negatively affecting your daily life that it’s possible you’re living with a mental illness. 

Keep in mind that mental illness doesn’t indicate poor mental health. Someone with a mental illness can be in good mental health the same way someone without a mental illness can be in poor mental health.

Learning to recognize common mental illnesses 

There are lots of different types of mental illness. Sometimes mental illness is chronic, meaning it lasts for a year or longer and requires management like therapy or medication, or a combination of both. With other mental illnesses, the duration is shorter and you may be able to manage them completely with the right support. 

Mood and anxiety disorders

Mood and anxiety disorders are the most common mental illnesses in Canada. Each one has different symptoms, but there are some general commonalities. People with a mental illness from this category have persistent feelings of anxiety, fear, or nervousness and low mood. In one year, 4.4 million Canadians reported they’re living with a mood or anxiety disorder.

This group of mental illnesses includes, but isn’t limited to:

• Panic disorder, which causes people to have feelings of intense fear when there is no real danger.
• Obsessive compulsive disorder (OCD): With OCD, people experience obsessive thoughts and compulsive behaviours that make it hard to function in everyday life.
• Bipolar disorder: This illness comes with periods of intense emotional highs called manic states, followed by periods of depression.
• Major depression: Depression causes long periods of deep sadness and disinterest in socializing or activities you once enjoyed. It can impact your appetite, sleep habits, and ability to concentrate, reduce your energy levels, and lead to feelings of guilt, thoughts of self-harm, or even suicidal thoughts.

Eating disorders

Eating disorders are a group of mental illnesses that distort your relationship with food, causing changes in your thoughts and behaviours around eating. With some eating disorders, people eat very little food. Others cause people to binge-eat or overeat.

Around 1 million Canadians are living with an eating disorder. This group of mental illnesses has the highest mortality rate.

Common eating disorders include:

• Anorexia nervosa. People with anorexia may have a body weight that’s dangerously low. The illness causes people to limit their eating or to exercise excessively in order to avoid weight gain. With anorexia, people often feel like their body mass is larger than it really is.
• Bulimia nervosa. Bulimia is characterized by a binge-purge cycle. Binging is classified as eating a large amount of food at once, usually more than 1000 calories, while feeling out-of-control. People with bulimia then purge in an attempt to “get rid” of the calories by inducing themselves to vomit, excessively exercising, or taking laxatives. 

Substance use disorders

Substance use disorder is also referred to as addiction. In Canada, around six million people will use substances during their lifetime. 

Substances include legal intoxicants like alcohol and prescription medication, as well as illegal drugs. The characteristics of abuse, like knowing how much is too much, vary depending on the substance. Still, people with substance misuse disorder often experience the four Cs:

• Craving: Your system becomes dependent on a substance and you feel sick without it.
• Compulsion: This is where your urge to use grows over time and becomes overpowering.
• Consequences: Despite negative effects on areas of your life like relationships or finances, you continue to use the substance.
• Control issues: You feel unable to limit your substance use or stop altogether.

How an online therapist can help

If you’re experiencing challenges with your mental health or a mental illness, don’t go through it alone. Treatment can provide relief. 

If you’re looking for someone to talk to about mental health, you can use Maple to connect with Canadian-licensed mental health therapists virtually, either on demand within 12 hours or by appointment, so that you can get support from the comfort of home. This removes obstacles and makes it much easier for you to get the care you need, regardless of whether you live in an urban center or a more remote area.

Building a relationship with a therapist can help you get to the bottom of stress and unhappiness, and help you build coping skills to handle life’s obstacles. The health of your mind is important to your overall enjoyment of life. If you want to try therapy, you can see a therapist online today from the comfort of your home.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post What is mental health and what can I do to boost it? appeared first on Maple.

Generalized anxiety disorder (GAD) also involves excessive worrying, so it’s no wonder that many people think that anxiety is at the root of OCD. While the two are related, their relationship isn’t straightforward. Here’s the lowdown on OCD vs. anxiety.

Are OCD and anxiety different?

OCD and anxiety might seem like they’re two peas in a pod, but they’re not the same thing. OCD used to be categorized as an anxiety disorder, but in the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it was moved into its own category.

Despite this, both conditions involve unwanted thoughts or feelings that cause distress or anxiety. This is a big thing to have in common, and social phobia may also occur with OCD or anxiety, but that’s where the similarities end.

OCD compels those experiencing it to respond to their upsetting and obsessive thoughts with compulsive behaviours. One example of an OCD ritual could be someone who worries that if they don’t clean their room perfectly, someone close to them will die. They know that their thoughts and actions are odd, irrational, and in the realm of magical thinking.

Despite this, they still feel compelled to complete the room cleaning ritual for fear of what might happen if they don’t. Luckily, individuals experiencing OCD typically only have a few different topics that result in these loops.

With GAD, anxiety instead stems from a variety of different topics. You might find yourself worrying about your performance at work, or what you said to someone in a social situation like a party. Individuals experiencing GAD find that their anxiety darts from subject to subject throughout the day. While their worrying is usually outsized given the circumstances, it’s not out of the realm of reality.

Additionally, they don’t feel the need to participate in rituals in order to “neutralize” their thoughts. Instead, individuals with GAD are more likely to simply avoid the things that spark their anxiety.

Is anxiety the root of OCD?

While anxiety is often a feature of OCD, that’s not always the case. You might believe, for example, that failing to check all the light switches and electrical appliances in your home will cause a fire. While anxiety might spur you to engage in the ritual or compulsion, a lack of control or stress can also trigger your OCD.

How do I know if I have OCD?

You’ve likely heard someone talk about how “OCD they are” because they’re super neat or can’t stand having things be out of place. But being conscientious or having perfectionistic tendencies doesn’t mean you have obsessive-compulsive disorder.

Things like counting your steps or engaging in repetitive or compulsive ritualistic behaviours are actually quite common. Maybe you grew up with the fear that stepping on a sidewalk crack would break your mother’s back and you can’t stand to do it to this day. Or perhaps you run to wash your hands every time you’re around someone who’s sick. Neither of these means you have OCD.

To be diagnosed with OCD, your symptoms have to cause distress or impair your social, occupational, or other important daily functioning in some way. Alternatively, they must take up an hour or more a day. Without meeting one of these criteria, you don’t have it.

Signs and symptoms of OCD

Symptoms of OCD fall on a scale and can range from mild to extreme. They include:

• Recurrent, intrusive thoughts, images, or urges that you can’t control
• The need to engage in rituals or compulsions as a response to minimize the intrusive thoughts

Obsessions and compulsions can take a variety of forms, but some common themes include:

• A fear of contamination — this often leads to excessive self-cleaning
• Fear-related obsession, surrounding fire or burglary, for example. This often triggers compulsive checking — making sure the door is locked or the stove is off.
• Fear that if things are not neat or orderly something bad might happen — this may result in complex cleaning rituals or manifest as a need to organize certain items

It’s also important to note that OCD and specific phobias are two different things. While those with OCD develop compulsions to reduce anxiety, people with specific phobias — such as a fear of spiders, heights, or enclosed spaces — are usually only triggered by their fear if they’re exposed to it. So if you experience certain phobias, it doesn’t necessarily mean you have OCD.

Signs and symptoms of anxiety

Everyone feels anxious or nervous sometimes, but if you’re experiencing an anxiety disorder these feelings are extreme. Mental and physical symptoms of GAD may include the following:

• Persistent feelings of anxiety or dread that occur more days than not for at least six months and cause distress or reduced functioning
• Difficulty controlling your anxiety
• Irritability
• Muscle tension
• Feeling keyed up or on edge
• Difficulty concentrating
• Difficulty sleeping
• Being easily tired

How common are anxiety and OCD disorders?

Anxiety disorders are the most common mental health disorders in Canada. About one in 10 Canadians will experience one at some point in their life.

Anxiety is a normal part of life. Despite its unpleasantness, everyone feels it, and it serves a function. A certain amount of anxiety is adaptive — it ensures you’re on your best behaviour at the office party, or prompts you to prepare for an exam.

In these cases, the anxiety is proportional to the situation. For someone with an anxiety disorder, however, these feelings of apprehension are with them all day.

When it comes to obsessive-compulsive disorder, about 1% of the Canadian population will experience an episode in their lifetime. Like anxiety, however, almost everyone will experience aspects of OCD at some point. But counting your steps or having the occasional intrusive thought aren’t enough to receive a diagnosis. For you to be diagnosed with OCD, your symptoms must either cause distress or must be time-consuming — taking up one hour of your time or more.

Can you have OCD and anxiety?

Yes, it’s possible to have both OCD and anxiety at the same time. In fact, it’s quite common. Up to 90% of individuals diagnosed with OCD meet the criteria for at least one other mental health disorder — many of which are anxiety disorders.

You can distinguish between the two conditions in a couple of important ways. The intrusive thoughts or anxieties that you experience with OCD tend to be more “out there.” That means that the person experiencing the disorder likely knows that the worries they have aren’t realistic. They may know there’s no real need to wash their hands fifty-plus times a day, but they feel compelled to nonetheless.

When it comes to GAD, the anxieties you feel are usually rooted in your daily experience — things like worrying about whether you offended someone accidentally in a conversation, for example. While the anxiety you experience tends to be more amplified than it “should” be, it’s not totally out there.

Another difference between the two that’s worth noting is the subject of that anxiety. With GAD, you’ll likely experience apprehension about a number of different things — work, interpersonal interactions, driving — the list is endless. With OCD, your anxiety is more likely to revolve around one or two specific themes instead.

What causes OCD and anxiety to get worse?

Dealing with the effects of anxiety and OCD is already difficult enough, but an increased level of stress can cause anxiety and OCD tendencies to get worse. Experiencing a stressful situation could make someone with anxiety or OCD feel like they can’t control or cope with even the smallest tasks — this can trigger even more intense feelings of anxiety or OCD routines.

Treatment for OCD

Many people with OCD experience recurrent episodes of the disorder throughout their life. And, since stress can often precipitate an episode or make symptoms worse, ongoing stress management is a key component of managing the disorder.

When it comes to treating OCD, selective serotonin reuptake inhibitors (SSRIs) are quite effective. If you have OCD, your doctor may prescribe fluoxetine (Prozac), citalopram (Celexa), or sertraline (Zoloft) as part of your treatment. While they do work on their own, the success rate of SSRIs often increases when used with other treatments like exposure and response prevention (ERP).

ERP involves gradually exposing the affected individual to their fear. For example, if your compulsion is to engage in a counting ritual while you get ready for bed, your therapist will give you activities to help break that pattern. They might ask you to count to the wrong number or to sing a song instead.

Alternatively, they might ask you to imagine the worst-case scenario if you don’t count instead of counting. The idea is that replacing the compulsion with an alternative narrative makes you feel less compelled to practice it.

In severe, treatment-resistant cases of OCD, neurosurgery may be recommended. This involves targeting, neutralizing, or stimulating the parts of the brain involved in producing OCD symptoms. Neurosurgery for deep brain stimulation is a controversial and serious procedure, however. It isn’t recommended for everyone with extreme OCD symptoms.

Treatment for anxiety

Medication is often a helpful tool for treating anxiety. You might be familiar with benzodiazepines — a class of drugs that includes clonazepam or lorazepam — for treating anxiety or panic attacks. While effective, benzodiazepines can cause physical dependence, as well as other side effects like drowsiness, or memory or attention problems.

To minimize the risk of physical addiction, your healthcare provider may instead prescribe a non-benzodiazepine anti-anxiety medication like buspirone hydrochloride (Buspirone), or venlafaxine (Effexor). Alternatively, the same SSRIs used for treating OCD can also be helpful in treating anxiety. Whichever medication you and your provider choose, combining it with therapy may make it more effective.

For anxiety treatment, this usually means cognitive behaviour therapy (CBT). This can involve identifying anxiety-provoking thoughts and replacing them with more realistic ones. It may also involve practicing breathing techniques, and incorporating progressive muscle relaxation — tensing and relaxing various muscle groups.

How Maple can help

If you’re looking for help mapping out your mental health strategy, make seeing a mental health physician your next step. A mental health physician can diagnose and help manage your condition by prescribing the right medication for OCD or anxiety, if necessary. They can also guide you in determining your next best steps, helping you figure out if counselling or psychotherapy is right for you.

If you’re looking to make CMT or ERP a part of your treatment, speaking to a therapist online can start you on that journey. With Maple, you can make an appointment to see a therapist at the time of your choosing from the comfort of your home.

Anxiety and OCD can shrink your world. Work, school, and even leaving the house can all feel overwhelming when you’re grappling with intrusive thoughts from OCD and anxiety. If you’re feeling overwhelmed by these thoughts, reach out today for help putting them to rest.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Do I have anxiety, OCD, or both? appeared first on Maple.

Ignoring your psychological state doesn’t make you feel better, and untreated mental illness can affect all aspects of your life. Scheduling a regular mental health check in can help you identify early warning signs and take proactive steps to maintain your well-being.

Why is mental health important and how does it affect your life?

Your mental health dictates in large part how you feel about your life and the world around you. It fluctuates over the course of your life, depending on your situation, and these fluctuations affect your wellbeing.

Good mental health lets you deal with the challenges that life throws at you, helping you to bounce back from adversity. Periods of feeling low or poor mental health don’t necessarily mean mental illness, however. If those feelings, thoughts, and behaviours begin to affect your daily life though, it may be a sign that you’re dealing with a mental illness.

Beyond colouring how you feel about things, mental health also has repercussions for your physical health. Individuals with mental illness are more likely to experience poor physical health, diabetes, and cardiovascular conditions. Simply having a diagnosis of certain conditions can even shorten your life expectancy.

What are the main causes of mental health problems?

Scientists know that certain mental illnesses run in families, but what’s written in your genes isn’t always your destiny. Genetics may make you more vulnerable to psychiatric disorders, but your environment influences whether or not these genes are “turned on.” This is known as epigenetics — or how your genes are influenced by what happens to you.

Early life or developmental stresses, for example, such as trauma, neglect, and abuse, are often underlying factors triggering mental health conditions. These don’t have to be limited to early life, however. Abuse, discrimination, and harassment in your adult years can also contribute to the development of psychopathology.

Beyond your environment, physical issues or defects within your brain can also contribute to psychiatric disorders. Research shows, for example, that changes in temporal and frontal areas of the brain are associated with major depressive disorder (MDD).

More than these processes, however, might be responsible for mental illness. New research is looking at how your gut health may influence your mental health. This may come as a surprise, but a large percentage of neurotransmitters, or your body’s chemical messengers, are actually made in your gut.

Your brain uses these neurotransmitters — like serotonin — to send messages throughout itself and your body. If your gut microbiota changes, it can affect your mental health and your behaviour.

So while the precise cause of your mental illness isn’t fully understood, there’s likely more than one factor at play.

How do I know if I need to seek help and what are the early signs of mental health problems?

While some find that they’re able to deal with their mental health challenges without professional intervention, this isn’t always the case. Seek additional support if you’re experiencing the following:

• Thoughts of self-harm
• Thoughts of hurting others
• Behaviours causing problems in your personal or professional life
• Confusing, upsetting, or intrusive thoughts
• Problems with thinking or concentrating
• Excessive worrying or anxiety
• Persistent low mood
• Extreme irritability or anger
• Having trouble or being unable to carry out daily tasks
• An intense period of emotional stress or bereavement

What is good mental health and how does one achieve it?

Good mental health doesn’t mean being happy all the time. Everyone will likely have their own definition of what good mental health means to them, but there are a few commonalities.

Emotional ups and downs are a feature of life, and everyone experiences them. If you’re in a good place mentally, you’ll be able to weather these fluctuations. That’s not to say that you’re not affected by stress, or that you won’t get anxious or stressed. Despite these feelings, you’ll be able to function and eventually bring yourself back to a more neutral or positive feeling.

Building the habit of a mental health check in can make it easier to assess how you’re feeling and identify areas where you might need support.

Being able to make and maintain relationships is also a good indication that you’re in a positive place psychologically. Socializing and forming bonds with others can be challenging when you’re experiencing mental health issues. No relationship is perfect, but whether you’re an introvert or an extrovert, if you’re engaging socially, that’s a good sign.

Scratching everything off your daily to-do list is a tall challenge, but accomplishing daily tasks is a good marker that you’re in a healthy place psychologically. Being productive fosters a sense of achievement — an important part of life satisfaction.

A daily mental health routine that works

Everyone’s mental health journey requires an element of self discovery. When it comes to building your daily mental health practice, there’s no one-size-fits-all routine. To build a mental health routine that works, start with a few additions to your daily routine and see what sticks. Your efforts don’t have to be grand gestures. Be gentle with yourself, and start small. 

One essential aspect of a daily routine is recognizing the importance of mental health check-ins. Taking a few moments to reflect on your emotions and challenges can help you stay attuned to your overall well-being and respond effectively to stressors.

There are lots of chances to boost your emotional state throughout the day. A little experimentation is all you need to find the strategies that work for you. Here are some attainable ways to start a daily mental health routine.

Practice mindfulness meditation

Mindfulness meditation is a technique that helps reduce stress by slowing down your thoughts. This helps you move your focus away from negative emotions. Mindfulness meditation is rooted in breathing exercises that keep you focused on the present moment. Studies have shown that meditation makes you less distractible and improves your resilience to stress. You can get started by dedicating as little as five minutes a day to developing your practice. 

Get some exercise

Getting proper exercise benefits your mental and physical health. If you’re having a tough day, physical activity is shown to have positive effects on your mood almost instantly. There are long term mental health benefits from exercise too. It reduces stress and anxiety by releasing neurotransmitters that help you manage your mood, like serotonin. In Canada, half of those living with mood disorders or anxiety don’t exercise. You don’t have to run a marathon to see results. Start with 30 minutes of exercise, three days per week if you’re looking to boost your mood.

Get quality sleep

Getting quality sleep gives you a headstart on good mental health each day. 36% of Canadian adults who don’t get proper sleep also report chronic stress. The tough thing about sleep issues is that they lead to stress, which leads to more trouble sleeping — and the cycle continues. You can counter this by sticking to a bedtime routine. Try limiting screen time before bed, or going to bed at the same time each night. Developing a predictable routine around sleep can help put your mind at ease when it’s time to rest.

Eat brain-friendly foods

Food can help improve your mood. Not the treats you may be thinking, like a cookie for a job well done. Try foods that are rich in vitamin B-12 and folate if you’re looking for ways to fight depression — like fish, nutritional yeast, or beef. Vitamin D from dairy products is linked to an increase in dopamine, which helps with mood regulation. 

When you can, plan meals that are low in sugar and refined carbohydrates during periods where you know you’re likely to be stressed out. Sugar and carbohydrates cause spikes in blood sugar and hormones. This ultimately leaves you feeling even more off-balance.

Reduce your screen time

Our phones, tablets, and televisions are our windows to the world. But every once in a while, taking a break is a good thing. There are lots of studies to support limiting the screentime of children and young adults, and adult studies are trending in the same direction. Excessive screen time has been linked to a reduction in gray matter in the adult brain. When this happens in your frontal lobe, it can lead to problems with impulse control. 

Next time you’re looking for a reset, consider doing it the old fashioned way. Try a print version of a magazine or newspaper instead of scrolling on your phone.

Get into nature

Whether you live with mental illness or not, nature has a positive impact on mood. When you feel stress or anxiety, your body produces cortisol. Cortisol stops us from relaxing — it’s the hormone that kept humans on their toes in the presence of predators millions of years ago. Even though you’re more likely to see a predator at the zoo than in daily life, your body still releases cortisol in reaction to stress. Nature’s calming effect on the mind and body reduces the production of hormones that contribute to anxiety and depression. 

You don’t have to venture into the wilderness to get the benefits of a natural setting. Start with a nearby park or rooftop garden to see if being near green space makes you feel at ease.

Stick to a routine

Especially when you run a business or a household, a schedule or routine can be an excellent tool for organizing your busy mind. That’s because it limits the number of decisions you have to make each day. Routine prevents decision fatigue — where you tire yourself out by getting bogged down by a bunch of small repetitive decisions. When you plan things like what you’ll wear, or what you’ll have for lunch, you’re less likely to experience decision fatigue. 

Planning ahead leaves you with more mental capacity to dedicate to bigger, more complex daily challenges. Try planning your lunches in advance this week and see if it makes your day feel smoother.

How common are mental health issues in Canada?

Mental illness is notorious for making you feel isolated and alone. The truth, however, is that one in five Canadians experiences a mental health issue every year. And half go through it by the time they hit 40.

Mental illness doesn’t care about how much money you make or how educated you are, and at some point, it touches every Canadian, either directly or indirectly. Youth are most likely to be affected — almost three-quarters of people with a mental illness experience symptoms before the age of 18.

What are the most common mental health disorders?

Anxiety and mood disorders top the list of the most common mental illnesses in Canada. This applies to conditions like depression, generalized anxiety disorder (GAD), panic attacks and disorder, and bipolar disorder.

Before the COVID-19 pandemic, about one in five Canadians experienced symptoms of anxiety, depression, or post-traumatic stress disorder (PTSD). A survey from spring 2021, a year into the pandemic, however, shows that number is now closer to one in four Canadians.

Can mental health issues be preventable?

Many factors contribute to whether you will develop a mental health issue, and many are outside of your control.

Certain lifestyle adjustments may help to control symptoms if you do have a mental health issue. In some cases, they can also provide some protection against developing one.

Sleep, for example, is implicated in many different mental health conditions, ranging from depression to bipolar disorder.

While it’s not possible to prevent a mental illness entirely, getting enough sleep, practicing stress reduction, healthy eating, and building strong social connections may lessen your susceptibility and boost your resiliency.

You likely wouldn’t hesitate to seek treatment for a broken arm or take time off work because of the flu, but may hesitate to do the same for your mental health. Not treating these issues seriously can be catastrophic. Without treatment, mental health conditions often get worse, making your relationships, work, and daily functioning more difficult.

Addressing your mental health issue is worth it — most people experiencing depression get better with treatment. That’s why scheduling therapy sessions or taking time off work to address your mental health is so important.

When you’re feeling low, however, even reaching out for help can seem like a huge task. Online therapy can make it easier to get the support you need by providing mental health counselling from the comfort of your own home. Plus, online counselling with a therapist fits more easily into your schedule and makes finding a therapist more convenient.

If you live in Ontario, Quebec, Newfoundland and Labrador, Nunavut, or Yukon and feel like you may be experiencing a mental illness, seeing a mental health physician can help. A mental health physician can diagnose and help you to manage your mental illness. And if necessary, they can also prescribe medication, including refills, for you to pick up at the pharmacy of your choice. In Quebec, they can also help to diagnose and provide treatment for ADHD.

Prioritizing your mental health is crucial — reach out today to start your mental health journey.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Why you should check in on your mental health appeared first on Maple.

What’s a psychologist? What’s a psychiatrist? What’s a psychotherapist? And when should you see a psychologist vs a psychiatrist vs a psychotherapist? Read on for all you need to know about the differences between psychiatrists, psychologists, and psychotherapists.

How psychiatrists, psychologists, and psychotherapists approach mental health

Psychologists, psychiatrists, and psychotherapists specialize in human behaviour and mental conditions. But they don’t treat mental health in the same way.

Psychiatrist

Psychiatrists focus on disciplines like biology and neurochemistry to help determine the cause of mental illnesses. They often prescribe medications to physically treat a condition alongside methods like talk therapy.

Psychologist

Psychologists use psychological science to focus on your personal behaviours and diagnose mental illnesses. They’ll often monitor sleep, behaviours, or eating habits, and probe into the negative thoughts that could be causing your concern.

Psychotherapist

Psychotherapists are mental health professionals that specialize in talk therapy to help you understand yourself better by learning healthy coping techniques. Psychotherapists can include psychologists, psychoanalysts, social workers, and some psychiatrists.

Difference in education and training

While psychologists, psychiatrists, and psychotherapists have to go through rigorous, extensive training in their fields, their education is very different from one another.

Psychiatrist

Psychiatrists are medical doctors, meaning they’ve earned a degree in medicine. They have much of the same training as a doctor you’d see in a family practice, except they’ve chosen to focus their expertise on treating mental illness and undergone an additional four or more years of training specifically in psychiatry.

Psychologist

Psychologists have a PhD in psychology, but aren’t trained in medicine. That’s why a psychologist can’t prescribe medication. However, because of their focus on the behavioural and emotional causes of mental illness, they can provide assessments and diagnosis as well as a variety of therapy options.

Psychotherapist

Psychotherapists can be counsellors, social workers, or psychiatrists, with specialized certifications in their field. Psychotherapists primarily use counseling, known as talk therapy, to facilitate personal change.

How psychiatrists, psychologists and psychotherapists treat mental health concerns

Just like their training, there are different treatment methods used by psychiatrists vs psychologists vs psychotherapists. It’s important to note that a mental health physician can also provide assistance with medication and prescriptions when a diagnosis is available.

Psychiatrist

Because they can write prescriptions, psychiatrists usually use a combination of medications and talk therapy to help address their patient’s issues.

When prescribing new medications, psychiatrists will request frequent updates from their patients to ensure the medications and dosages are helping. It can take some time to find the right dosage and/or balance of medications to help a patient while having the least possible side effects.  

Psychologist

Though they don’t have the ability to write prescriptions for their patients, psychologists often use different, more diverse types of therapy to diagnose and treat mental illness.

Certain unique types of therapy, such as cognitive behavioural therapy, may be used to help uncover the underlying emotional causes of mental illness. Psychologists will also specialize in various types of testing, such as IQ or brain health assessments.

Psychotherapist

A psychotherapist, also called a mental health therapist, will focus on different types of talk therapy, such as interpersonal, cognitive-behavioural, dialectical, supportive, and others. 

If your psychotherapist is also a psychiatrist, they’ll have the ability to prescribe medication.

To get to the root of the problem, psychotherapy can be offered in different formats, including couples, families, and groups, along with individual therapy sessions.

Common conditions treated by psychiatrists, psychologists and psychotherapists

While there are key differences in the training and available treatments psychiatrists, psychotherapists and psychologists provide, there is often overlap in in the conditions they treat as there is no “one size fits all” solution to your mental health.

Psychiatrist

For someone with a very serious mental health problem, which might make it hard for them to take care of themselves, or someone who needs medication to adjust certain chemical levels in their brains, psychiatrists are a good choice.

Some examples of mental illnesses they treat are:

• Major depressive disorder – a mood disorder that results in feelings like sadness, lethargy, and loss.
• Bipolar disorder – a mental health condition that causes unusual shifts in mood, energy, activity levels, concentration, and the ability to carry out day-to-day tasks.
• Schizophrenia – a mental disorder in which people interpret reality abnormally that can result in hallucinations, delusions, and disordered thinking.
• Obsessive-Compulsive Disorder (OCD) – a disorder in which a person has uncontrollable, reoccurring thoughts (obsessions) and/or behaviors (compulsions) that they feel the urge to repeat over and over.

Psychologist

By the same token, if you have long-term emotional issues, are having difficulty processing traumatic events, or have recently noticed changes in your emotional well-being, psychologists could be a good fit for you. Psychologists use a variety of approaches directed toward the maintenance and enhancement of physical, intellectual, emotional, social and interpersonal functioning.

They help treat neuropsychological disorders and dysfunctions such as:

• Anxiety and panic disorders – a variety of disorders that can result in excessive fear, anxiety, and panic attacks.
• Phobias – irrational or excessive fears that are present for more than six months.
• Insomnia – a sleep disorder that can make it hard to fall asleep, stay asleep, or cause you to wake up too early and not get back to sleep.
• Post-traumatic Stress Disorder (PTSD) – a disorder that develops in some people who have experienced a traumatic event.

Psychotherapist

Psychotherapy can be beneficial if you are troubled by mood disorders, but it can also be applied to anyone interested in learning new coping skills or looking to better understand their thoughts and life experiences.

They can help treat conditions such as:

• Addiction and substance abuse – a chronic condition marked by substance use or behaviors that continue despite negative outcomes.
• Eating disorders (e.g. anorexia, bulimia) – disorders characterised by disturbances in behaviours, thoughts, and attitudes to food, eating, and body weight or shape.
• Personality disorders – a type of mental disorder in which you have a rigid and unhealthy pattern of thinking, functioning, and behaving.
• Work stress – the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities.

Bottom line

To summarize, psychologists, psychiatrists, and psychotherapists are different means to the same end. They each identify and treat mental illnesses for their patients. However, they generally offer different types of therapy treatments and solutions based on their training and expertise.

They all examine factors that could be causing mental illness, but psychiatrists can offer prescriptions to their patients, while psychologists can’t. Psychologists are trained in a different variety of specialty therapies for treating patients than psychiatrists that don’t have a psychotherapy practice.

Maple has you covered for a number of online therapy services. Book now for a visit with a psychotherapist. Visits with a mental health physician are also available. No matter what your needs are, our Canadian-licensed mental health practitioners are there for you.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post The difference between psychiatry, psychology, and psychotherapy appeared first on Maple.

Here we’ll discuss why board games are good for your mental health, how they can reduce stress, which types of board games you should be playing, and much more.

What do board games do for your brain?

You might have heard of the term cognitive decline before and automatically assumed it’s related to age, but that’s not the case. Your brain needs to be stimulated, just like muscles in your body. Exercising your mind each day by playing a board game can help keep your brain stimulated and slow cognitive decline, which includes diseases like Alzheimer’s. And, on top of that, playing board games have even been shown to help curb smoking addiction.

When you play a board game, you’re also enabling a part of your brain — the frontal lobe — that’s responsible for logical thinking. Trying to find the quickest route around the Monopoly board, building blocks during Jenga, or outsmarting your chess competitor all requires logical thinking.

Along with logical thinking, board games have been shown to help prevent cognitive impairment in seniors as well as illness-prone behaviours in children and adults. Board games also promote learning how to follow rules and staying seated for a longer period of time, which can help improve childrens’ concentration levels.

What’s more, if you’re looking to encourage someone to quit smoking, you might want to start playing board games with them. One study showed that playing the game Pick-Klop helped modify attitudes and cognitions of smokers. The board game was created to inform smokers about quitting without making them feel guilty, boost their confidence to stop smoking, modify their attitude towards smoking and tobacco dependence treatments, and help when smoking was reduced or fully cut out.

Results showed that the board game led to improvements in factors known to predict quitting in smokers and even increased quitting rates. All of this is to say that board games can indeed have a powerful effect on your brain.

How can board games be therapeutic?

There are many therapeutic benefits to board games. Specifically for children when playing a game they interact with others, whether it’s a family member or friend. Doing this can help improve their social skills, increase happiness, boost their self-esteem, hand-eye coordination, and even increase their attention span. Not only that, board games can help take their minds off of any negative thoughts that may have been thinking of throughout the day.

One of the other major benefits is that if a child is losing during a board game, they learn how to cope with their feelings. Teaching your child that getting angry or frustrated because they’ve lost a game can be a great lesson. Turning that loss into a “you tried your best” or “sometimes we don’t always win in life but that’s okay” speech shows them what they’re experiencing is normal. This can be extremely beneficial for their self-esteem and mental health,

And, the therapeutic benefits of board games aren’t just for children nor are they specifically from physical board games either. One researcher discovered that playing the chess game offered on their Android cell phone helped treat panic attacks. The researcher, who was affected by panic attacks as a post-traumatic stress disorder, played the digital game and found that it prevented the manifestation of panic attacks and helped cure their condition.

Board games have even made a comeback in the last couple of years partly because of the COVID-19 pandemic. With multiple lockdowns and so much uncertainty when the pandemic started, it became even more therapeutic to play games alongside whoever was safe to socialize with. And, players who were pulling old games out of the closet were also enjoying a little piece of nostalgia. Board games — old and new — became a source of not only entertainment but comfort and social bonding.

Not only that, but digital games have also caught on in the pandemic, like Wordle. The free online word puzzle game has gone viral with the recent spread of the Omicron variant and more lockdowns.

What social skills do board games teach?

Social skills are something you learn as a child that allows you to interact and communicate with other people. Children learn how to solve social situations by predicting and understanding other people’s behaviours. In the beginning stages of life, your social skills come from watching your parents and other family members interact with others. Then, as you get older, you start to learn behaviours from friends, teachers, and more.

With social behaviours being learned at such a young age, introducing board games into your household can help shape the social skills of young children. Behaviours such as reading facial expressions, patience, making eye contact, effective communication, following rules, and even being a well-mannered winner or loser are all useful lessons in social interactions.

On top of that, when a board game is unboxed and played, a screen is turned off. And the less screen time, the better, since too much is related to unhealthy diet, becoming severely overweight, depressive symptoms, and reduced quality of life.

What are the benefits of playing board games with family?

With the distractions of everyday life — from work and chores to making sure your kids have done their homework and the ever tempting social media — carving out the time for a family board game night is truly priceless. Not only because it’s a good distraction from everything else going on, but because each time you play a board game with children, it helps you bond and become closer as a family unit.

Taking the time to sit with family around the table and play an old favourite or even a brand new game you can’t wait to show everyone isn’t just a good time, it’s good for the whole family.

Does playing board games reduce stress?

There are many recommendations for how to help reduce your stress levels including behaviours that improve your physical health like nutrition and exercise, and even mindfulness and meditation.

One you might not have heard of, however, is playing board games. Playing a game of strategy can help distract your brain from lingering stress — and can make you feel pretty good if you win too — and playing a fun, lighthearted game can bring you joy and laughter. Laughter can decrease stress-making hormones and alter dopamine and serotonin levels.

The game Shogi specifically, also known as Japanese chess, was shown to decrease depression and anxiety levels significantly during a six-week stress management intervention. Reducing your stress levels is crucial since the impact of stress hormones can have devastating long-term effects on your mental and physical health.

Are board games better than video games?

While there doesn’t seem to be any conclusive evidence stating board games are better for you than video games, there’s a lot of evidence showing the negative side effects of video games.

While video games have been used as a form of physiotherapy or occupational therapy to help develop social and spatial ability skills in children and adolescents with developmental issues, there’s a downside to them. In children and adolescents, there’s the risk of video game addiction, increased aggressiveness, and psychosocial effects if they play too often. “Too often” is key here, however, since studies show that playing video games in moderation doesn’t tend to have serious effects.

If you do feel your child spends way too much time in their bedroom playing video games or experiences maximum screen time each day, change up their routine with a family board game night once in a while. Playing board games activates different senses and your child might enjoy it so much that they’ll ask to make it a regular activity in your home.

What kinds of board games are best for your mental health?

Any board game that allows you to focus and brings you joy so that you’re not stressed, anxious, or depressed can be good for your mental health.

When it comes to children, look for board games that can help with patience, recognizing social cues and body language, following instructions, fine motor skills, and more such as Jenga or Perfection. Of course, you can also check each board game to see what the recommended age is to play. For example, tossing Candyland on the table to play with your 10-year-old wouldn’t be effective since it’s a simple game recommended for those ages three to five.

For seniors to help prevent dementia or for those with early-stage Alzheimer’s, you’ll want to choose brain games like puzzles, dominoes, cards, and word puzzles. Since dementia is the loss of cognitive functioning, these games can be beneficial in providing memory exercises to improve brain functions.

If you’re looking for a good old-fashioned way to help reduce cognitive decline, keep your mind active, bond with your loved ones, and improve your mental health, look no further than board games. You might even have some stashed away that you forgot about and can enjoy all over again.

Or, maybe you want to pick up some new games to play with your children or a senior family member. Whatever the reason may be, board games provide so much more than just an hour or two of entertainment, so play one whenever you have free time and soak up all of the benefits they have to offer.

If you find everything you’ve tried — including board games — is beyond helping your mental health, it may be time to seek help from a therapist. As someone outside of your circle, connecting with one might just be the best thing you’ve ever done for yourself. With Maple, you can speak to a therapist in as little as 12 hours — and you don’t have to leave home. All of our therapists are Canadian-licensed and connect with you via audio or video chat.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Are board games good for your mental health? appeared first on Maple.