Dr. Joanna Mansfield is a psychiatrist at Sunnybrook’s Women’s Mood & Anxiety Clinic, Cognitive Behavioural Therapy Clinic and General Psychiatry Clinic and teaches medical residents in psychiatry at the University of Toronto.
She offers her best tips on finding joy and balance in a world filled with challenging news.

How do you fit personal wellness into your day?

Part of my clinical work involves leading a mindfulness group and a cognitive behavioural therapy group. It didn’t happen right away, but I have noticed the work I do with my patients has slowly changed my own daily mindset. Even though I don’t do these things formally outside my patient sessions, I find myself moving toward things like balanced thinking and practicing gratitude.

We also talk a lot about the importance of sleep. I typically get about eight hours per night, and having a routine helps a lot. So going to bed and waking up around the same time is really helpful for me.

There is a lot of heavy and difficult news in the world. How do you cope?

One way is by knowing I am giving my best effort to impact our community through my work, and improving the mental health and quality of life of the patients I care for. I enjoy what I do and hopefully, it’s helping make the world a better place, one patient interaction at a time.

Also thinking back to some of my groups when difficult topics come up. We want to support a person’s well-being and look at the common humanity in all of us. There is a “loving-kindness” meditation that involves practicing extending compassion towards others and ourselves. This helps me in my own life, and can be especially useful during difficult times.

What are your go-to stress relievers?

Exercise is key. I enjoy lots of different activities, from yoga to muscle training. Walking is also something I love. It gets me outside for some fresh air and is a good way connect with others in the neighbourhood.

I have young kids, and they all enjoy playing hockey. I actually help volunteer coach my son’s hockey team, and go on the ice each week with the team to help train them. I’m the lone mom there with all the other dad coaches! I used to play on a team way back, so it’s come full circle.

Do you limit your exposure to social media?

I’m back and forth on that. It’s a delicate balance to stay informed but also knowing your own limits. When it’s too much, I take a break and engage in something else I enjoy. I don’t want to be all or nothing.  Self-awareness is important; how am I doing today, what helped me and what do I need to bolster at this time?

How do you talk to your kids about difficult news?

I explain things to their level of understanding and give reassurances if they need it. We get the Saturday newspaper, so I teach them about being aware of current events. And it’s not only about bad news; good news is important to share! There is so much happening with sports, arts, and culture that can enrich them.

Enriching ourselves is important!

I have a variety of friends, work friends, and others, to share perspectives on things. It’s easy to get hyper-focused on one area or issue, so it’s nice to stay connected with people from different parts of my life to have balance.

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Amy Walback is Director, Business Operations, Gift Shops & Retail Vendors at Sunnybrook Health Sciences Centre.

Tell me about what you do.

Lots of different things! I need to plan and purchase merchandise, which means staying up to date on trends and what customers are looking for. I go through hundreds of suppliers to find the best products at the best prices. I also provide leadership to a large team of paid staff and volunteers. In addition to the gift shops, my team and I manage the retail Vendor Program, Farmer’s Market, the Fine Arts Fundraising, Ceiling Tile Sponsorships, and we create and distribute patient comfort and care packages that are funded by our activities.

The great thing is when someone buys something from one of our gift shops or supports one of our other fundraising activities, the proceeds are going back into different patient comfort and care projects that help so many people. In a world where you can buy anything from anywhere, it’s really important to think about who your money is benefitting.

Did you always love shopping?

Of course! I love finding just the right thing that I know is going to make someone happy, I enjoy shopping more for gifts than for myself. I always have a list on the go, and am thrilled when I find that something special for a friend or family member, including the four-legged ones!

What’s your approach to holiday shopping?

In retail, it’s never not the holiday season! In January and February, I’m ordering holiday merchandise. It arrives in July and August, we put everything out in late October and sell it until late December.

When I’m personally shopping for holiday gifts, I try to get everything done early because I know I’m going to be really busy.

So how early is your list checked off?

I try very hard to be done well before December. I prefer shopping in person because I like to really see each item and be sure of the quality, but I also shop online. I really like to support independent local businesses when I can.

Any helpful tips for finding the perfect gift?

Make a list and think about what really resonates with the person you are buying for. Pay attention to your conversations with them; are they reading something in particular or do they have a new hobby? It’s not about how much you spend, but rather picking a gift that shows you’ve been listening.

Also, when you’re shopping for any adult gift, be it holiday or birthday or get well, it’s ok to get a “kid” gift like a teddy bear or funny toy. It’s good to be reminded of having that joy.

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Rachel Davies is an Occupational Therapist (OT) with Sunnybrook’s Holland Bone and Joint Program

What does your average day look like?

I work with injured workers to try and rehab them back to their goals. So what they want to be able to do at home, at work, and for fun. That could be shoveling gravel for their job or running outside for exercise. Every patient is different, but I spend about three months working with each one.

Have you ever had an injury that you’ve had to “OT” yourself through?

Yes, I had a back injury, a very large herniated disk that eventually needed surgery. The recovery was quite difficult. I definitely leaned into my occupational therapy knowledge to get myself back to doing the things I wanted to do.

Did your professional expertise make recovering from surgery easier or harder?

Before surgery, it made things harder because I kept thinking if I just push through, I’ll be ok. That’s because we tell most patients to keep active and moving, so I tried to keep coming in to work. On the subway ride in, I’d have to get off several times and lay down on the bench for a while. Once I arrived at work, I’d have to lay down between seeing patients. I didn’t want to do nothing and surrender to it, but with the extent of my injury, I should have just stopped. The day I got my MRI is the same day I had surgery.

After surgery, it was better because I knew I had to reintroduce tasks back into my life slowly and gradually and build myself back up, which is what I do with my patients. I put a walking App on my phone and one of my goals was to walk my kids to school. I always tried to increase my pace or time, setting small goals. Today, I’m pretty much able to do everything I want do.

Did you have another occupational therapist help you out?

I did have a physiotherapist, but for the OT portion, I came to Holland and made my own recovery program. I did my own therapy over the lunch hour when no one was here.

Were your colleagues cheering you on?

For sure!

How hard was it to take your own advice?

It can be really hard sometimes. I always tell my patients that it’s ok to ask for help, but that’s something I hate doing myself. Sometimes I had to lecture myself.

I also talk to all my patients about practicing gratitude. I had to change my own attitude from ‘I can’t do it’ to ‘I’m so grateful I can walk my kids to school and get dressed’. Sometimes I was grumpy and moody, but had to talk myself out of it.

How did the experience of being a patient change your work?

I can now speak very truthfully from experience to patients and give them more cheerleading than I used to be able to. I can tell them more confidently that they can do this because I did it too.

Are there techniques you use with patients that all of us could benefit from?

It’s important for all of us to stay active and make sure we are keeping our whole body strong and flexible. We also need to find things in life we enjoy.

What’s an activity you enjoy?

Riding my bike to and from work every day.

Is there something you see people doing that as an OT raises red flags?

Lifting with poor body mechanics, having poor posture and not moving. All of these things can cause potential problems in the future.

What are the best things people can do to prevent ever needing your services and expertise?

Keep your whole body strong, and switch up what you are doing. So if you sit at a desk, get up every 20 minutes and go to the photocopier or talk to a colleague. If you work in a factory, change the direction of your movement. Generally, try to have a tall chin, check posture and look into the distance. It’s best way to see the sunshine!

-30

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Candice Richardson is a third-year medical student at the Temerty Faculty of Medicine at the University of Toronto. She is completing clinical clerkship at Sunnybrook.

Did you get a break over the summer?

At U of T, our curriculum is four years so we get the summer after our first and second years off. Most of us fill the summer with research and all sorts of other things.

Do back-to-school commercials stress you out?

Now that I’m in my late twenties and still in school, I actually think of my calendar year starting in September and not in January. I find September exciting and intimidating all at the same time because there is always change. I was the kid growing up who loved school. I loved getting my backpack ready, and my pencil case and all my pens. I still try to keep that spirit alive.

How so?

I still try to buy myself a new pen set every year. There is a lovely brand of gel pens that I love.

Do you change your schedule at all in September?

I do try to start going to bed slightly earlier and getting up around the same time, so not being so erratic with my sleep schedule.

I also try to plan things more broadly, so I’ll download all the syllabuses for my various courses and map out when my exams are going to be. I have a color system in my calendar. It’s helpful to have a zoomed-out view of my schedule before getting caught up in the minutia of day-to-day, which always happens the moment you start! It’s important to leave time for family, friends and all the important milestones that come along with that, too.

What are your worst habits as a student?

For me, it’s not being able to say no. I’ve gotten better at it over time. We are often told to leave doors open, and I agree that can sometimes lead to opportunities, but the fear of missing out can be ineffective in other ways. A good friend once told me I’m at the point in my life where it’s either got to be a “hell yes” or a “no”, so that’s the approach I try to take.

I also used to be a procrastinator. Now I’ve channeled that into avoiding one task by doing other tasks.  Even if I’m not doing the “thing”, I’m still being productive.

What’s your go-to study food?

I love cereal! There are many different varieties and it’s an anytime food for sure!

Any great student survival tips you can share?

Remember that it’s a marathon and not a sprint. As another friend told me, you can’t bring light to other people’s lives by setting yourself on fire. We live in a huge hustle culture, but you have to leave time to fill up your own cup.

Also, being gentle with yourself. Even if things don’t work out right now, it doesn’t mean they won’t work out in a better way in the future.

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Brandy Tanenbaum is an Injury Prevention Coordinator at Sunnybrook Health Sciences Centre.

Were you a risk-seeking kid or teenager?

Not particularly. Growing up, I played sports like ringette and baseball and rode my bicycle around the neighbourhood until the street lights came on. Nothing too wild or dangerous. I still play hockey and baseball today, and probably take on more challenging activities that include elements of risk as an adult. I’ve been riding a motorcycle for about ten years.

Some people might find that surprising…

I like that it challenges people and makes them think about their own comfort levels. People make assumptions that if you work in a hospital, or specifically in injury prevention, that you are opposed to all aspects of risk. My dad has a motorcycle and my husband and I thought, that’s something we want to try. We did all the training and courses and started with a small bike before upgrading. It’s a wonderful recreational activity and should be a viable mode of transportation. I have met an incredible community of riders through this experience.

What’s your view on taking risks?

Life is full of risks, and that’s just part of the deal. You can get hurt getting out of bed in the morning. But safety is not something that just happens to you. You have to practice it and be actively involved in creating safety for yourself. That’s not necessarily an inherent skill for humans.

Growing up, my grandmother was overly concerned about safety. It was like every time you open the door, the world is out to get you, but that’s a hard philosophy to live by. It likely took away from her enjoyment of other things. That’s been influential for me in my work. I want to create systems and spaces where people can feel safe to enjoy life, and have the skills necessary to manage an unpredictable environment.

Some people ask me, when am I going to stop playing sports or riding a motorcycle because I can get hurt? Well, why do I have to stop? I actively work to reduce the likelihood of injury and balance that with the need to live life fully. I love it, it’s social, it’s movement, so why shouldn’t I enjoy these activities for as long as I can?

As a society, we’re pretty risk adverse.

Over the past few generations, we’ve taken away opportunities for children to develop risk management skills, which means (generally speaking) we have adolescents who don’t have risk management skills, who turn into adults without risk management skills. We have a whole society of people who are afraid to step out their front door.

I work neck deep in the statistics of preventable injuries and am abundantly aware of their impact and burden, but that said, we can’t be driven by numbers all the time. People think, “well I heard someone was hurt doing something”, so no one should ever do that. But we rarely ask, what were the conditions around that injury? Were they speeding or under the influence for example? Those are all things we can manage differently. Being too risk adverse is problematic because there is a big, beautiful world to explore. We have one life and our purpose here is to flourish, especially as we get older. In those years of retirement, you want people to enjoy the activities they love.

Have you had many injuries?

A few. I was in a car crash as a child, I fell off bikes, I broke a toe and finger once. I tore my rotator cuff playing baseball, so I now have a chronic injury to manage. Did those things change my perspective? They probably played a role in me wanting to create spaces where people can enjoy the benefits of being active in a way that minimizes the risk of injury.

I’m imagining you having a lot of safety equipment at home.

I put a lot of research into the helmet I use for riding my motorcycle! I recently got a new one and it had to have the highest safety ratings and had to be white because studies have shown that white helmets reduce the risk of collision by 24%. It’s funny because my husband picks his helmets based on colour or designs he likes. We have jackets, pants, gloves and boots that are specific for motorcycle riding. Then there is my hockey and baseball equipment. We also have a tourniquet, first aid kit, and fire escape ladder at home, as well as safety equipment for the activities our kids are involved in.

What do you tell your kids when they walk out the door every morning?

I’d love to tell them to be careful, but I’m mindful of the messages I was given as a kid. Telling someone to be careful in the absence of specific skills for safety is just not effective, and I don’t want them thinking the world is a horrible place. Instead, I tell them to have fun, enjoy, and call me if you need anything! We’ve done work in our family to encourage a balanced safety mindset. I want my children to feel prepared to manage their safety in the ever-changing world around them.

Any bold things on your bucket list?

I’m one of those people who doesn’t have a bucket list and prefers to be open to the universe. If an opportunity comes up to try something new or adventurous, I want my reaction to positive and not driven by fear.

Last year I wanted to be intentional and created a year of saying “yes” to things that came my way. It was a shift away from a more cautious approach through the pandemic and taught me to lean into things that make my Spidey senses tingle without being fearful. Maybe a little part of it is proving that Injury Prevention people can be fun and we’re not just out to ruin everybody’s party!

Associated links:

• Sunnybrook Centre for Injury Prevention

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Melisa Avaness is an Infection Prevention and Control Coordinator at Sunnybrook Health Sciences Centre.

At dinner parties, is your job often misunderstood?

A lot of people wonder what my job entails, and it’s a lot of things. Infection control coordinators assess hospitalized patients every day who are on additional precautions for various communicable diseases to see if those need to continue. We give advice to different departments about infection prevention questions they have, and some coordinators are also involved in research, analyzing data and outbreak management, just to name a few. I think the pandemic has increased the understanding about what I do.

Knowing what you know, how do you live in a world full of germs?

It makes it easier because I have the knowledge to do a risk assessment of certain situations, and that reduces my anxiety. Let’s say I’m in the grocery store and I don’t have an antibacterial wipe for the cart. I know there is likely contamination but I should be OK if I don’t touch my hands to my eyes, nose or mouth. Knowledge is power!

Are you constantly thinking about risk?

It’s not always on my mind, but I’d say it’s become second nature to assess the room and make the right decision.

Do you avoid touching doorknobs and similar surfaces?

No, I use my hands to open doors every day. It’s the same logic as shopping carts: it’s a given they are dirty so I wash or sanitize my hands.

What’s the one thing you do that might surprise people?

There is a poster from Public Health Ontario that’s commonly seen in public washrooms. It’s a series of graphics on how to wash your hands properly to reach all the spots that are commonly missed. I have that image embedded in my brain! In my mind, I go through each step thoroughly whenever I wash my hands.

Do you have a favourite soap?

Soaps at the hospital have to meet certain safety specifications. At home, I do like scented soaps because they do the job and also smell good! My favourite scent is rosewater.

What are your thoughts on the five-second rule?

It depends where it lands!

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Dr. Selchen is a Staff Psychiatrist and Director of Education at Sunnybrook’s Frederick W. Thompson Anxiety Disorders Centre.

Stress affects everyone. Where does yours stem from?

I don’t think my stressors are significantly different from a lot of folks. In no particular order, there’s work. As a psychiatrist, there are a lot of people who rely on me, especially throughout this pandemic, so being present and available can be challenging. I have other roles; I’m a husband and father, and I want to support my family through the challenges they are facing. So stress comes from having enough time in the day to attend to those people and things that are meaningful to me, along with the other things that get in the way.

Would you describe yourself as a calm person?

I don’t know if I’m calm by temperament, but I’m calm but cultivation. I am an “earned” calm. My professional focus is on people’s mental health and wellbeing. One of the selfish benefits of this job is that I can help myself as much as others, and I wouldn’t be authentic in my work if I didn’t do that.

So what does that look like for you?

Especially during the pandemic, I’ve been mindful to keep track of my relationships, so making time for people and checking in on them. I carve out time every day for meditation practice. I do yoga. I’ve also been doing martial arts for years and have a black belt in karate. It’s been great for physical, mental and spiritual health. I also have a Netflix practice.

Tell me more about your Netflix practice!

I’m human, I watch television. My kids are big into the Marvel cinematic universe so we all love that. During the pandemic, it was hard not going to movie theatres, so we translated that into family movie nights.

Part of your role is teaching mindfulness. It seems like such a big abstract idea.

For many people, mindfulness has become synonymous with calming the mind and emptying it of thoughts. To be honest, that’s not how I would define it. Mindfulness is really about the relationship we have with what we encounter and our life experiences. The people, the sights and sounds and events around us and within us; the physical sensations that move through our bodies, the thoughts that move through our minds and the emotions we are experiencing. So it’s really a question of how do I relate to those things? Am I relating in a way that’s adding more stress, or am I relating in a way that lets me work with the challenges? A lot of what I do is helping people unlearn what they thought mindfulness was all about.

How hard is it to practice what you preach?

There is a real difference between embodying and modelling. Modelling is about putting on a behaviour that I want you to have, but it’s deliberate and not necessarily authentic. It’s about playing a part. Embodying is really living a behaviour; the more we can do that, the more authentic it is, the more meaningful it becomes for us and the more impactful it is for others. When it comes to taking my own advice, embodying good habits and behaviours is what I try to apply into my own life.

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Dr. Maria Terricabras is an Electrophysiology Fellow in the Sunnybrook Schulich Heart Program.  

You specialize in problems with the heart’s rhythms, which is really interesting. Do you come from a family of doctors?

No, and I’m actually the only one in my family. I became interested in medicine when I was about 14 years old, and remember telling my parents then that I wanted to become a doctor. They thought I would eventually change my mind, but here I am!

So do you actively avoid things that send your heartbeat into overdrive, like rollercoasters?

I love rollercoasters! I have a healthy heart, so have no reason to be afraid of them. I grew up in Spain and remember going to Eurodisney a lot when I was younger. I haven’t been to any theme parks in Canada yet, though. I also love watching scary movies. The Shining is my favourite because it builds tension without being too explicitly violent.

Diet can have a huge impact on our hearts. What’s your approach?

Being from Barcelona, I’m used to eating a Mediterranean diet. That means lots of lentils and beans, having fish once a week and not eating a lot of red meat. Just like back at home in Spain, I don’t fry anything and bake it or grill it instead. I try to avoid foods that are higher in fat, like sauces. On salads, all you need is a bit of balsamic vinegar and some olive oil! I also normally have fruit for breakfast and most desserts. I’ve been raised on this approach to eating so it’s not hard to do.

There must be some cheat days in there…

I love cheese like blue, brie and camembert, so that’s my pleasure on the weekends. My husband and I really enjoy food and like to go out to restaurants on the weekend as well. I’m careful during the week so I can indulge a bit more for a day or two.

What about exercise? That’s also an important part of heart health.

Getting in exercise every day is hard because of my schedule. When I’m in the lab, my work days can be up to 12 hours long. When I’m at the hospital, I do make a point of avoiding elevators and taking the stairs as much as possible. On weekends, my husband and I like to go on hikes and get over to the gym a few times.

Do you sleep well?

For sure, I make sleep a priority and aim for at least eight hours per night. That often means I’m going to bed early, but I don’t function well if I’m tired.

It sounds like you practice what you preach to your patients.

I think I walk that balance well, but I don’t do some things I often advise my patients. I have a healthy heart so I don’t have to strictly avoid salt. I also never wear a smartwatch to monitor my own heart rate, which some people find surprising. While these can be great tools for some people, especially those living with and at higher risk for heart issues, some people can become a bit obsessed with them.

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Dr. Eleanor Weitzner is a Doctor of Dental Surgery in Sunnybrook’s Department of Dentistry.

Do you remember who first taught you to brush your teeth?

My mother was the first person who taught me how to brush my teeth. When I was younger she would brush my teeth for me, and I remember feeling so mature when she told me that I could brush independently. I also have memories of my childhood dentist demonstrating a brushing technique on a dinosaur with very large teeth and an oversized toothbrush. She would let me brush the dino’s teeth to show her I knew how to properly brush.

As a doctor in this field, do patients ask you about your own oral health routine all the time?

Yes!  Patients want to know what type of toothbrush and toothpaste I use. I get asked about which mouth rinse to use and how often to come back to visit the dentist. I also get asked if a water flosser is better than traditional flossing.

I brush twice daily; once when I first wake up in the morning and once prior to going to bed. I use a fluoridated toothpaste and an electric toothbrush with soft head on the sensitive function for two minutes per brush. I make sure to pay extra attention to brush where my teeth and gums meet. I am conscientious about flossing and try to floss after each meal. I’m currently using string flossers.

Has your oral health routine changed over time?

It has. I used to brush with a manual brush. When I went to the dentist and had multiple cavities that needed to be filled, I started using an electric toothbrush.

What is the single best thing you do for your teeth and gums?

I drink lots of milk and eat cheese. Dairy products contain casein proteins that protect the hard outer layer of our teeth (enamel) from decay. They are also rich in calcium and phosphorus, which are minerals that repair damage to our teeth when acid made from bacteria and food break down our enamel. Dairy products are also mostly pH-neutral which neutralize the acid in our mouth from the foods we eat. I stay away from acidic foods which could dissolve my enamel and I chew gum or eat candies sweetened with xylitol to help stimulate my salivary flow and prevent cavities.

Is there any part of your oral health routine that might surprise people?

My children and I have a dance party while we all brush our teeth together every morning.

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Katherine Alexopoulos is Director of Volunteer Resources at Sunnybrook.

Did you grow up in an environment of giving?

Absolutely. We lived in Hamilton, and my parents were very active volunteering in both the Greek and broader Hamilton community. My dad immigrated to Canada and not long after I was born, had a really bad accident. While he was in the hospital, the Salvation Army visited and offered support. He never forgot that and always gave back to that organization and so many others. I also remember my mother volunteering for countless organizations, including community events and festivals. Like so many others, we were not wealthy but never felt we lacked anything.  My parents instilled in our family a strong work ethic, as well as the importance of “giving” and volunteering; that you get back far more than you give. I was raised with the mindset that that’s just what you did.

Did their influence steer your career path?

I was really lucky to find my way to volunteer management as a career. I always had an interest in health care, but knew being patient facing wasn’t for me because I’m far too emotional. I love people and want to help, and my job is the perfect way to do that.

So what do you do day-to-day to give back to others?

In recent years, time to formally volunteer has been limited, but I try to think about other people and do thoughtful things, like picking out a meaningful gift or writing someone a card. At Christmas and Easter, I love to bake cookie boxes for close friends. Kindness and empathy are so important because everyone has a story of their own struggles. When I retire someday, I’m hoping to become a pet therapy volunteer with my awesome cockapoo Maggie (although I’m not sure she will pass the pet evaluation)!

It’s always said we have to put on our own oxygen mask before helping others. Thoughts?

As a type A personality, I have to be intentional about that. The biggest thing for me right now is telling myself it’s ok to pick up a book or watch a movie without feeling guilty. Watching my parents and their work ethic, it was never a 9 to 5 thing, but I think I’m getting better at giving myself permission to chill.

I try to take care of myself by making healthy choices, like walking. I have missed my scheduled in-person yoga and fitness classes – I’m not very disciplined on my own! And because I’m an extrovert, getting together with a friend is a great way for me to recharge. I recently saw a greeting card that said “coffee with like friends is like therapy!” I thought that was so perfect.

People may find the idea of giving back a lot right now. What advice do you have?

Everyone has something to give. It can be informal, like checking in on an elderly neighbour, or formal, like volunteering at a hospital. Find what you love and use your skills, talents and caring towards that. There is a quote: “Giving back is the rent we pay for our time on earth.” This resonates with me.

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