Staying healthy comes in many different forms. Often, your first thought when trying to be healthy may be physical activity and nutrition. If you stay active and eat right, these are fantastic ways for you to maintain your physical and mental health, but they aren’t your only options.

During these crazy times, when you may be staying at home more, many of your outlets for health and wellness are limited.

Here are a few tips and suggestions of how you can stay healthy while staying home. 

​

Some days, your sleep can be fleeting. Troublesome at times. With all that has happened this past year, getting a good night’s sleep can be tough. Not getting enough sleep can have a negative impact on your physical and mental health.

So, what can help you get a good night sleep?

• You should try and get 7-9 hours of sleep per night
• Try a nighttime routine before you go to bed - starting 30mins before you want to be asleep. This can include:
  • reading
  • listening to music
  • taking a bath
  • or anything you find RELAXING
• Have a consistent sleep and wake schedule
  • If you can go to bed and wake up at the same time every day, this will help your body develop a consistent sleep schedule.
• Take a nap - it can help with the feeling of burnout.
  • Even if it is 15, 30 or 60 minutes, get some rest as your body just might need it!

Have you heard the term "social distance"? It is one of the most common things we can do right now to help with the ongoing pandemic.  But it may not feel easy. So, how can you stay connected but social distance at the same time?

Technology has been a silver lining to help with staying connected. Have you tried

• Zoom or maybe
• FaceTime
  

these forms of technology can provide you with endless nights and ways to gather with friends and family.  Whether its a games night, a chance for your child to connect with their grandparents, or a birthday celebration, you can be grateful for these ways to still "SEE" people.

Maybe you don't want to see someone or want to try something with less screen time. Has anyone

• picked up the phone and called a friend they've been missing or
• written a letter recently?
  

Sometimes what may feel so simple, can still provide you with connection to others. How amazing does it feel to receive a letter from someone? Or maybe you received a card over the Christmas holiday from someone - did it bring a smile to your face?

These are just a few ways you can stay connected while staying at home.
​

Meditation can help reduce anxiety and improve your mood. Have you tried it?

Only a few minutes out of your day can help you reset your mood.

​Free apps like ‘Headspace’ can help you incorporate mediation into your daily routine to find calmness, wellness and balance in your life. 

Have you noticed that while you are home more, you are in front of a screen more?  Sometimes it can be difficult to cut through the noise, to hear your own thoughts.

Putting your thoughts on paper, whether good or troublesome, can be very therapeutic. Did you know it has been shown that writing something down can help you understand your thoughts and feelings better?  It can also allow for you to create space for other tasks in the day if you are able to get things "out" of your head and down on paper.

By writing something down, you are able to track your thoughts and feelings over time.  This allows for you to see what positive or negative triggers you may have that affect your physical and mental well-being.

Sometimes you may find it easier to get your feelings out without having to express them to someone.

Journaling is a very good way to manage your stress and anxiety and you can easily do this anywhere, including at home!

What does Physical Activity mean to you? It may look like:

• cleaning your house,
• playing with your kids or animals,
• karaoke nights,
• kitchen dance parties or
• cooking.

Have you tried picking an area or two in your home to clean each week? All that sweeping, vacuuming, washing, and organizing are hard work and are a perfect way to stay active!

Join your kids in play time or burn some energy with your pet.

Friday or Saturday living room singing and dance parties are the perfect way to end the week.

As long as you are moving it counts!
 
It is important to remember that staying healthy doesn’t always have to mean going to the gym. And If your regular health and wellness routine has been altered due to the pandemic, or you are looking for new alternatives, try one of the simple suggestions listed above! 

~ Alex Wojcichowsky, Physiotherapist

What. A. Year.

None of us have EVER experienced anything quite like 2020.  It has been a year of challenge and change.  We have all been forced out of our comfort zone and had to adapt in ways we never envisioned.  This has not been all bad as it has produced some fantastic innovation and creativity.
​
With this in mind, I would like to share some of my thoughts from 2020:
​

• People in Saskatchewan rise up in the face of adversity to help each other

In the two days after the snowstorm in November, I can’t even count the number of times I saw not just one, but usually two or three people helping others to push vehicles out of snow and shovel snow. It was wonderful to see.

• Elections are sometimes painful, but necessary

Three elections in less than a month was a dream come true for media outlets.  There was a lot of controversy, much debate, and some down-right nastiness.  However, we are blessed to live in a place where we have the democratic right to choose our government representatives.  We sometimes take this for granted and we should not.

• Heroes are among us

Hollywood and the comic industry have produced an abundance of superheroes that entertain us and feed our fantasy.  This year has shown us that there are real-life heroes living with us.  Front line health care workers, researchers, government leaders (yes, some politicians are heroes), celebrities, and others.  There have been many examples in 2020 of individuals from these groups rising up and contributing massively to our society. 

“Good leaders don’t make excuses. 
Instead, they figure out a way to get things done.”
 Jocko Willink
​

The  world stressors are at an all-time high. A global pandemic. Intense political climate in the world community. Drastic changes to our normal living habits. Changes to our childrens’ school and extracurricular activities.

Heightened anxiety, irritability, worry and/or concern is inevitable.  The effects of stress are far reaching. There has been no escape from it these last few months.

You are not alone. Yet it may feel very much like you are. So much is beyond your personal locus of control.

• So what can you do?
  
• What is in your control?
  
  

The reality of life is, pandemic or no pandemic, all you truly have control of is your thoughts and behaviors.

​So how are you really doing? 

Perhaps the answer to this question varies day to day. Fluctuations in our wellbeing to some degree, are considered to be “normal” or typical. However, sometimes your current state of wellbeing can be difficult to pinpoint. You can also be unconsciously self-deceptive about your wellbeing out of habit like when someone asks:

“how are you?”
​
how often are you truly honest? How often do you quickly respond without reflection “good!”?
Well I am excited to share with you a tool that helps you do a mini self check. 

​

The Mental Health Continuum Model was developed by the Mental Health Commission of Canada to help employers understand mental illness in the workplace. 

This model illustrates the spectrum of symptoms people exhibit when dealing with mental health issues. The mental health continuum is a range having mental health and mental illness at the two extreme ends. Depending on the internal and external faculties of a person at any time, a person can be at one point of the continuum and shift position as his situation improves or deteriorates.

The continuum goes from:

• healthy, adaptive coping (green),
• through mild and reversible distress or functional impairment (yellow),
• to more severe, persistent injury or impairment (orange),
• through to clinical illnesses and disorders requiring more concentrated medical care (red).
• It also provides a list of action strategies one might use to cope in health-adaptive ways depending which zone we find ourselves in. 

What Can You Do?

You may find it helpful to identify your present state of health and problem solve without reinventing the wheel.

Use the Model as seen in the picture, to place yourself on the scale. Ask yourself,
            “Am I feeling focused today?” or
            “Can I break problems into manageable chunks?”
​
If you are finding you are swaying away from the Green Zone, what are your strategies to help? Are they:

• Deep breathing
• Meditation
• Yoga
• Or maybe you don’t have a strategy yet…and that’s ok.

What’s Next?

I hope you keep this in mind and in “your back pocket” as a tool to check in with yourself because we only truly have control over ourselves. Let’s take charge of our wellness in these uncertain times!

Do you need to talk with someone about things?

I am here - I am Certified in Mental Health First Aid, developed by the Mental Health Commission of Canada, and would be happy to help with any questions you may have.

~ Lisa Lepage, Physiotherapist, Certified Mental Health First Aid

Differences between a surgical mask, respirators and cloth/homemade masks
Medical or Surgical Mask

• Made from at least 3 layers of synthetic woven materials with a filtration layer in the middle.
• Reduces transfer of saliva or respiratory droplets from the wearer to others and vice versa.
• Effective barrier against large droplets released when talking, coughing or sneezing.
  
  

Respirators

• Types/levels: N95, N99, FFP2, FFP3
• Respirators come in different sizes to ensure a proper seal and fit around the face. Healthcare professionals must undergo fit testing to determine the proper size of mask, unlike surgical masks which have a looser fit and do not require fit testing.
• Filters at least 95% of airborne particles if fitted and worn properly.
• Protects the wearer from both large and smaller airborne aerosol particles. Certain medical procedures (ex. Inserting a breathing tube) may create smaller airborne aerosol particles which is why working in these settings require the use of N95 masks to provide the greatest amount of protection. 
  
  

Cloth /Homemade Mask

• Offer less protection and are not made from the same fabrics compared to surgical masks and respirators.
• Do not have to be tested to recognized standards.
• Sufficient to protect people in a public setting.

How to wear a mask
Before:

• Clean hands with hand sanitizer or soap and water prior to putting your mask on.
• Open your mask fully to cover from your nose to just below your chin.
• Pinch the nose bar to ensure your mask fits snug to your face.
  
  

During:

• Avoid touching your mask or face under the mask.
• If you do touch your face or mask, be sure to properly clean your hands.
  
  

Removing the Mask

• Clean hands with hand sanitizer or soap and water.
• Remove using the ties or elastic loops. Do not touch the front of your mask.
• If wearing a single use mask, do not reuse, dispose of the mask in the garbage. If reusable, ensure mask is washed prior to wearing again.
• After discarding your mask clean your hands once again with hand sanitizer or soap and water.
  

Hey everyone! Wow it is wonderful to be back and, although I am missing my littles, I’m pumped to be back in the clinic seeing all of your smiling eyes (since that is most of what I’m seeing due to wearing masks these days).

But I am happy that I do get to see some of your smiling faces in their entirety! Upon returning to work from my maternity leave I have been seeing a number of you that have been dealing with temporomandibular joint (TMJ), aka jaw joint, issues. So some of you have been getting to unmask for me (only if you feel comfortable to do so) so that we can work together to settle those jaws down.

Many of the TMJ issues that I am currently seeing are related to muscular tension in the current climate. Tension has long been a cause of TMJ issues related to stress in life that results in holding tension in muscles surrounding the jaw, and sometimes clenching and grinding. Mask use has been recommended by the World Health Organization (WHO) and Centre of Disease Control (CDC) as part of the strategy to reduce the transmission of Covid-19 (1, 2, 3). Muscular tension around the jaw occurs with and without the use of masks but, for those of us that are wearing masks more these days, we are noticing some added tension.

Here are a few tips that you can use if you are having jaw tension with more regular mask use:

1. Ensure that your mask fits well. If a mask does not fit well it will not stay in place and you may find that you are opening your mouth and wiggling your jaw side to side frequently to keep it in place. Try to find a mask that allows it to be fitted over the nose or cheek bones through the contour of the mask or through a flexible wire.
2. Breathe through your nose whenever possible. Breathing with your mouth open results in the muscles of your jaw having to work harder to maintain your mouth staying open for longer periods of time and they miss out on resting when your mouth is closed.
3. If you are having issues with tension, try the following exercises: Controlled opening and self-release of masseter can be quite helpful in settling down tension. Some of you may have seen the video that I posted while I was on mat leave that addresses these key exercises that you can do to keep your jaw healthy:https://www.youtube.com/watch?time_continue=5&v=BoFesGoRi98&feature=emb_logo
   
   

For more information on dealing with persistent jaw issues please do not hesitate to contact me at the clinic!
 
~ Kristyn Froc, Physiotherapist
 
References:

1. COVID-19: How much protection do face masks offer?https://www.mayoclinic.org/diseases-conditions/coronavirus/in-depth/coronavirus-mask/art-20485449. July 17, 2020.
2. Q&A: Masks and Covid-19. https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub/q-a-detail/q-a-on-covid-19-and-masks. Accessed August 17, 2020.
3. Considerations for Wearing Masks: Help Slow the Spread of COVID-19. https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/cloth-face-cover-guidance.html. Accessed August 17, 2020.

Most babies start walking independently between 11 and 14 months of age.  It’s a basic, yet highly functional skill thatrequires1000 plus hours of practice to master.  The developmental milestones that immediately precede walking, serve to strengthen the back and core muscles, establish balance, assist with co-ordination and build up confidence until no further conscious thought is needed to perform the activity. 

It’s actually quite amazing how our nervous and musculoskeletal systems are so complex in organizing all the right joint movements and muscle actions in order to propel us forward with minimal effort. Auto pilot or cruise control essentially settles in.

As we journey through most of life, it isn’t very likely that we will give this gift of locomotion much of a second thought. However, rest assured there will certainly come a time when it will be to our advantage to review our skill level when it comes to walking.

Whether you are recovering from an injury, from surgery or are simply being challenged by factors that can occur alongside the blessings of advancing years, pain, joint restriction, arthritis, nerve compression, neurological disease, depression or poor balance can all directly affect the quality of your walking or gait pattern. Regardless of the cause, considering the value that walking offers toward our independence and overall general health, any deficits that affect mobility should be promptly addressed. 

A few key considerations for maintaining longevity in your stride:

1. Be aware of ongoing or progressive limitations– If following an injury you find that your mobility, strength, balance, endurance or speed are not progressively improving over time, or if you are experiencing symptoms that can be described as sharp, persistent or progressively worsening, seeking help to identifying the area of limitation early can often mean the difference between effective treatment strategies with resolution and long-term deficits.
   
   
2. Remain active within reason–Unless symptoms are sharp, in which case you most likely won’t be able to bear weight, or your gait pattern is significantly altered sot hat it is affecting your balance and safety, keep moving.  Occasionally following an injury, we can be tempted to rest more than is necessary for optimal recovery.  Your body is designed to move, and doing so within reason will improve circulation, promote healing and allow you to remain aware of changes to more effectively self-monitor your own recovery. That first step can often guide the entire course – with even small steps taken consistently over a period of time, adding up to a favorable recovery.
   
   
3. Use assistive devices when necessary –Using a cane, walker or other assistive device is intended to restore or improve your mobility by keeping you active while keeping you safe during recovery.  Contrary to what some may believe, it simply will not cause you to become weak by way of dependence. If your gait pattern is significantly altered by your current restriction, the inefficient movement that results by refusing to use a device can often have a negative effect on other areas of the body.  This may in fact lead to a longer recovery time.
   
   
4. Seek to maintain ongoing support – The support of immediate family, close friends, and even organized walking groups can help with motivation.  All the virtual groups that have emerged since the onset of COVID-19have helped to create a social structure and support network that can also help to benefit your mental health, particularly during this difficult time of ongoing isolation and social distancing. Having consistent support available can also be great in terms of an ongoing assessment strategy. Changes that might be difficult to recognize in ourselves can often be easily identified by those who have the privilege of spending time with us.
   
   
5. Set concrete realistic goals for yourself –It is always easier to get somewhere when you know where you are going and how to get there.
   
   

As it currently stands, my long-term goal is to walk and possibly even continue running well into my retirement years, and I plan on doing it the only way I know how…one step at a time. Since the onset of COVID-19, setting aside some time every lunch hour to appreciate where my feet can take me, has been a concrete step that has been well worth it both physically and mentally.  It helps to keep me accountable in practicing what I preach, while at the same time clocking kilometers toward a virtual pilgrimage to Camino de Santiago, until my family and I can complete it in person post pandemic.

What are your goals?  We’d love to hear them!  If you feel that you might have mobility issues that are holding you back, give us a call.  We’re here to help.

​
~ Elizabeth Stefanyshyn-Alonso PT

Wearing a mask is one of many ways we can help limit the spread of germs, bacteria and viruses, like COVID-19. Masks are used as a barrier to stop the spread of respiratory droplets that can be produced when a person coughs, sneezes, or talks(main way COVID-19 is transmitted). In Saskatchewan, healthcare professionals are required to wear masks when working with patients. Depending on your line of work and the population you work with, the type of mask varies. For example, here at Donald Physiotherapy we must wear either a surgical or certified reusable mask while providing treatment to our clients. You may notice that in hospital settings, some healthcare professionals are required to wear what is called an N95 respirator which provides more protection and has a more appropriate fit than a surgical mask. The population you are working with, the nature of your job, and the potential risk for generating airborne particles determines the type of mask you are required to wear. In a community setting the government of Canada recommends wearing a mask when unable to maintain 2-meter social distancing from others (ex. Grocery shopping, stores, public transportation, etc.). Whether or not you choose to wear a mask while out in the community, it is important that you continue social distancing and adhere to proper hand hygiene recommendations.

Differences between a surgical mask, respirators and cloth/homemade masks
Medical or Surgical Mask

• Made from at least 3 layers of synthetic woven materials with a filtration layer in the middle.
• Reduces transfer of saliva or respiratory droplets from the wearer to others and vice versa.
• Effective barrier against large droplets released when talking, coughing or sneezing.

Respirators

• Types/levels: N95, N99, FFP2, FFP3
• Respirators come in different sizes to ensure a proper seal and fit around the face. Healthcare professionals must undergo fit testing to determine the proper size of mask, unlike surgical masks which have a looser fit and do not require fit testing.
• Filters at least 95% of airborne particles if fitted and worn properly.
• Protects the wearer from both large and smaller airborne aerosol particles. Certain medical procedures (ex. Inserting a breathing tube) may create smaller airborne aerosol particles which is why working in these settings require the use of N95 masks to provide the greatest amount of protection. 

Cloth /Homemade Mask

• Offer less protection and are not made from the same fabrics compared to surgical masks and respirators.
• Do not have to be tested to recognized standards.
• Sufficient to protect people in a public setting.

How to wear a mask
Before:

• Clean hands with hand sanitizer or soap and water prior to putting your mask on.
• Open your mask fully to cover from your nose to just below your chin.
• Pinch the nose bar to ensure your mask fits snug to your face.

During:

• Avoid touching your mask or face under the mask.
• If you do touch your face or mask, be sure to properly clean your hands.

Removing the Mask

• Clean hands with hand sanitizer or soap and water.
• Remove using the ties or elastic loops. Do not touch the front of your mask.
• If wearing a single use mask, do not reuse, dispose of the mask in the garbage. If reusable, ensure mask is washed prior to wearing again.
• After discarding your mask clean your hands once again with hand sanitizer or soap and water.
  
  

Although face masks are a helpful protective barrier, a mask alone is not sufficient enough to provide adequate protection. It is important that we continue to social distance, avoid contact with people who are sick, wash your hands often with soap and water for at least 20 seconds, and use hand sanitizer when soap and water are not available.

​~ Alex, Physiotherapist
 
References:
Government of Canada – Non-medical Masks and Face Coveringshttps://www.canada.ca/en/public-health/services/diseases/2019-novel-coronavirus-infection/prevention-risks/about-non-medical-masks-face-coverings.html
CBC – Masks and COVID-19: When, how and why you’d wear them https://www.cbc.ca/news/health/masks-coronavirus-1.5507186
World Health Organization – Masks and COVID-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub/q-a-detail/q-a-on-covid-19-and-masks
Alberta Health Services – When and How to Wear a Maskhttps://www.albertahealthservices.ca/assets/info/ppih/if-ppih-covid-19-patients-masks.pdf

This week, we returned to the clinic for in person treatments.  It has been by no means the same as it once was, and likely won't be for a while.  As we prepared to open, Trevor and I were meticulous about how we wanted to create a warm inviting environment, still amongst the new protocols. The biggest change was the use of face masks for treating.  They are important to help the spread of COVID-19, but they also come with their challenges.  As soon as we touch them, are hand are considered dirty. So not only are we working on not touching our face, but we are preaching the importance of hand washing.

As a physiotherapist, I work with people on a daily basis. There is no way around it, I will need to use my hands to help someone at some point during the day. Our hands are our trade, our life but also need as much care as anything.  Being that I work closely with people, hand washing is not a new idea to me.  Between every client I am scrubbing the mitts.  But we also take for granted they are clean with a rinse.  The truth is, especially during a time of unknown proportions, we have a life saving technique that is free and easy to control - washing those dirty hands!

What is the Science Behind Hand Washing?
The Chief Public Health Officer of Canada, Theresa Tam broke down the science to handwashing!
- Did you know: by washing your hands with soap and water, it destroys the novel coronavirus that causes COVID-19!
- HOW: The virus shell is made of fate and protein and soap is attracted to fate molecules.  The soap will therefore break apart the virus shell, causing the virus to dissolve in water! As it disintegrates, it can be washed down the drain.
- The type of soap does not matter - you do not need an antibacterial soap - any soap will do!

How to wash our hands:
We've all heard to wash your hands for at least 20 seconds - this means actively soaping and scrubbing your hands for 20 seconds - not just the process of turning on the water.  To make it fun, sing a song such as Happy Birthday twice.  Almost any chorus of a song is about 20 seconds - so pick a favourite an sing away! 

What are the steps to get from dirty hands to sparkly clean?

• Wet hands with warm water
• Dispense a favourite soap on to your hands
• For at least 20 seconds wash:
  • the backs of your hands
  • between your fingers
  • under your nails
  • and don't forget your thumbs
• After completing the full scrub, rinse well with water
• Dry hands with paper towel
• Turn off the tap using the paper towel - by not touching the tap with a bare hand or even elbow, it ensures you haven't spread the germs back onto your hands!

There are keys to hand washing:

• Warm water - allows the soap to lather properly - cold water means the soap does not suds up and the soap is essential!
• Soap, when lathered up, will bind to the virus molecules and be able to wash them away - it's why soap is key!

I know this little write up may seem like common sense - we've been told for years by our moms to "wash your hands". But even though it may seem like common sense, the science behind it is intriguing!  When we see our patients on a daily basis, multiple people a day, I want to assure you we don't take this lightly.  It's something we have always done, and will always do to keep everyone safe.

Any ideas of other songs to sing? Would love to hear them!!

~ Michelle, Physiotherapist

 Maintaining balance when it comes to caring for self and others can be challenging at the best of times, but more-so now as we navigate through COVID-19 and our more recent tragedy in Nova Scotia, a place that I still consider home after having lived there for several years.  We often struggle to regulate and process the vast and varied input and uncertain nature of our current landscape, as we journey toward sometimes extreme and often unavoidable change.  As we set our goals toward a so-called “new normal,” being able to recognize the importance of i) taking a break, ii) knowing when to take a break, and feeling supported in that process, are crucial components to both short and long term mental and physical wellness.  Considering many of us may have already faced or continue to face mental health challenges even before these crises began, having useful resources available to guide us as to when we as caregivers need care, can prove to be invaluable going forward.

I know I’m not alone, in expressing my gratitude for all our front-line essential services staff and support workers that are currently dedicating their lives to our care, often at the cost of extreme self-sacrifice.  The toll it can take on their overall wellness is undeniable. In my opinion, it’s when clear and tangible ways of expressing our gratitude for their service are demonstrated, that we can emerge TOGETHER with greater resilience.

Continuing to do our part in following Health Canada’s current guidelines for hygiene and social distancing, https://www.canada.ca/en/public-health/services/publications/diseases-conditions/social-distancing.html , is one way we as individuals can clearly demonstrateour gratitude.  In my mind,ensuring that our healthcare team is well equipped:

• to recognize their own need for self-care both physically and mentally,
• to recognize what that care might look like, and
• to have resources readily available for them to access supplemental care whenever necessary, is also key.
  
  

The “COVID-19 Resources for Healthcare Sector,” https://theworkingmind.ca/healthcare-resources, released by The Mental Health Commission of Canada, is a great resource for ANYONE interested in obtaining a clear perspective regarding their mental health.   Making sure our caregivers are themselves well cared for, will benefit everyone in the long run.  Arguably, as we are all called to be caregivers in one capacity or another as we journey through life, this resource should be considered a must read for everyone!  The “how am I doing” quick tool, (see link below)is a great place to start. https://www.espritautravail.ca/sites/default/files/how-am-i-doing-healthcare-poster-en.pdf

Taking a break or initiating a self-care strategy to help prevent a mental health crisis, can look very different for everyone and can evenvary for an individual over time.  In general,something that helps to increase resiliency, or your ability to recover from or adjust easily to misfortune, change or stress can be the most helpful. For some,self-care can includesomething as simple as reading a book, taking a walk, or talking with a friend.  Occasionally,an effective breakmay even require all three, depending upon yourcircumstance.  For myself, I recognize that it often requiresa fair bit of effort toconsciously shift from certain tasks and thought processes to what feels like a truemental break. However,the benefits are worth it!

As a first-year beekeeper, beekeeping continues to be a reprieve amidst the feelings of isolation and uncertainty that the pandemic brings and what I consider to be one of my mental resets.  It’s been a way for our family to connect with each other and with nature and to see the value in life’s small but mighty miracles as we learn and grow together.  It’s also been a gift to be able to share our bounty of liquid gold with friends, family and ANYONE who’s curious.  It’s a real toss-up as to whether the honey itself or the joy of sharing it with others is what brings the most gratitude and continues to stoke my mental health.

A couple of weeks ago we approached our hives for the first time since fall, after having had them insulated and undisturbed all winter, and we did so with a mix of excitement and apprehension.  Believing that we’d done all we could to follow proper procedure, we were at some point left to trust the process.  From there, it became essential to rely heavily on patience, faith and hopein order to trust that we would be returning after an unpredictable prairie winter to a thriving hive, never a guarantee.

Even before the hives are unwrapped, it becomes apparent that our efforts and the process has prevailed.  Our colonies are highly active as they swarm around a small opening thatremains for necessary air flow.  Clearly, no social distancing memos have been received here!  It seems we’ve done enough to give our bees a solidchance of carrying on into the emerging spring.  A clear sign of hope and some much-needed light on the path of the future to come. 

Are there new challenges or experiences that have offered you reprieve in this time of crisis and waiting? What are some of your most trusted self-care or mental break strategies?We’d love to hear from you!  Also,stay tuned for our upcoming presentation on the importance of including exercise as one of your self-care strategiesin managing your mental health.

~ Elizabeth Stefanyshyn-Alonso, Physiotherapist

References:
1)  Government of Canada – Physical Distancing - How to slow the spread of COVID-19 https://www.canada.ca/en/public-health/services/publications/diseases-conditions/social-distancing.html
2)  Mental Health Commission of Canada – The Working Mind https://theworkingmind.ca/home
3 ) Merriam-Webster Dictionary - https://www.merriam-webster.com/dictionary/resilient
4)  Government of Saskatchewan Mental Health Support Resources - https://www.saskatchewan.ca/government/health-care-administration-and-provider-resources/treatment-procedures-and-guidelines/emerging-public-health-issues/2019-novel-coronavirus/mental-health-and-covid-19
 
 

I have been a practising physiotherapist for nearly 20 years. I have had the privilege of bearing witness to people’s suffering and have the honour to be a source of help. While the impetus for my patients to access my care is most often due to physical ailment, early in my career I began to recognize there were inevitable emotional consequences to their physical pain. After practising longer, I began to notice that in some cases, the root of their physical suffering was often from an emotional injury. I never learned this in university. While it was not part of my formal education, it made it no less true.


Thankfully, in my 20 career, I have been fortunate enough to work with and learn from some of the best psychologists in this province. For the better part of my career, I worked as part of a multidisciplinary team that treated the “whole” person. I have also had opportunities in the last five years, to take courses in mental health. I have to say it was amazing to watch the lives of many of my patients transform. Those who embraced our team’s approach became happier and healthier human beings. Not all patients I worked with experienced the same success however. In fact, some were outright resistant to becoming well. Despite mine and the team’s efforts, no matter how kind and compassionate we were, no matter how tactfully we offered feedback, no matter how hard we worked  to establish connection, they simply were not willing to have an open mind to consider the possibilities available to them.


Incidentally, the present global pandemic is imposing involuntary restrictions and changes to our way of living. We may be tempted to resist these changes, resist this phenomenon so much outside of locus of control. It is affecting all of us, regardless of socioeconomic status, ethnicity, religious or cultural background, regardless of age, and regardless of health status. We have essentially been put on pause. This pause has resulted in many losing their source of income, losing their daily routine and potentially losing their human connections. A few days ago, I crossed paths with a friend who is a sergeant with our local police force. This person shared how since our government imposed social restrictions on our community the incidence of violence and suicide has increased substantially. While this is affecting us all, the consequences of social isolation is undoubtedly more harsh for those of our community with less resilience, fewer coping strategies and unhealthy family and social dynamics.


So much about this health crisis leaves us feeling powerless. In fact, the devastating potential of this virus on our world is downright scary. This reality combined with the fact that our brains are wired to focus on the negative (an evolutionary survival mechanism), is a recipe for a mental health crisis for anyone. That is, if we let it. (Amen, 2020)


Allow yourself for a minute to consider the possibility that in the midst of this crisis there is opportunity here. The opportunity of time which allows reflection, healing, transformation, that we might emerge from this better, stronger and happier than we have ever been. Perhaps this is a gift wrapped in ugly paper. But inside is a never before known chance at true happiness. It is a looking glass that is all revealing. This looking glass tells us what is good and life giving and what no longer serves our peace and happiness.


We have already seen much positive healing impact on our environment-clear water in the canals of Venice with return of water fowl and fish; blue skies and singing birds in cities once clouded in smog and the holes in the ozone layer are getting smaller.


I have learned both in my training and in my clinical experience, the only thing we truly have control over is our thoughts and our behaviours. So how can we think and act so as to diminish the stress we are experiencing in crisis?

1. Practise gratitude every day. Better yet, every night before you go to sleep, write down 3 things for which you are grateful. This increases the production of dopamine (a feel good neurotransmitter) in our brains and activates our reward centers in our brains. This works to rewire our brain to become effortlessly grateful. (Doidge, 2007)
2. Develop a healthy daily routine. This should include a set wake up and sleep time, healthy regular nutrition, adequate water intake(our brains are 80% water, so try to aim for 8-10 glasses/day), physical activity, something fun and some time to tidy up your living space. (Amen, 2020)
3. Exercise! Anything that increases your heart rate will increase blood flow to your brain, improving its function and increasing the release of feel good neurotransmitters. Start with just 10-15 minutes per day.
4. Try meditating. Start with 5 minutes per day. Meditation activates the calming centers of our of brains and studies show these centers actually increase in size, allowing us to better manage stress. There are free apps you can download for guided meditation and walking meditation if you the thought of being still overwhelms you.
5. Keep life simple and be kind and compassionate to yourself. These are unprecedented times! We are learning a lot, what works, what doesn’t work. This requires lots of energy. Have realistic expectations and choose one or two things to focus on.
6. Buddy up! Stay connected regularly with someone you trust and who accepts you as you are. Use the virtual apps(Facetime, Zoom,Facebook etc) to have coffee together. We are social beings and need human connection. The longest human study done on happiness is an 80 year longitudinal study conducted out of Harvard. The conclusion of the study was that the only predictive factor on health and happiness was the QUALITY of our human relationships.  (Stossel, May 2013)
7. Focus on that over which you have control, your thoughts and behaviours. You may find it helpful to make a list of these, let the rest go. This may mean limiting your exposure to news and social media.

Any questions, or want to chat - don't hesitate to reach out.

~ Lisa Lepage, Physiotherapist


References
Amen, Daniel G., The End of Mental Illness (Carol Stream, IL Tyndale,2020)

Doidge, N., The Brain the Changes Itself (Penguin Group,2007)

Stossel, Scott (May 2013). "What Makes Us Happy, Revisited: A new look at the famous Harvard study of what makes people thrive". The Atlantic. Archived from the original on 7 June 2017.

​Image credit - Saskatchewan Health Authority, April 2020.
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