“The beginning of the pandemic saw a decrease in sexual activity amongst young singles because the normal places where people would meet up disappeared,” says Dr. Sharon Domb, a staff physician in the Department of Family and Community Medicine at Sunnybrook. “And people were afraid to pick up COVID, so there was certainly more anxiety and stress about meeting new people.”

But with fears easing, restrictions lifting, and most activities back on, Dr. Domb says she suspects singles will return to “normal” behaviours in terms of sexual activity — which can have benefits and risks. She shares helpful insight that people should be aware of if they hope to engage in more sexual activity.

Many people, especially singles, experienced a dry spell in terms of their sexual activity throughout this pandemic. But now with things opening up again, it looks like that could be changing. Can you talk about why this is a good thing?

Sex in the right context for most people usually is a positive thing. From a psychological perspective, from a physical perspective, all of those things.

Young singles certainly suffered a lot in terms of the isolation and the change in their social behaviours and normal social interactions; it was very challenging for the demographic. So, it’s great that they can rekindle social relationships, to be able to get back to sort of normal behaviour, to interact with friends and meet people and hang out.

There’s a huge mental health benefit, not just with sex, but also with the relationships that lead to that.

As we know, the pandemic isn’t over. So, for those who are trying to get out and date and meet new people, how worried should they about COVID-19?

I think everybody sort of needs to take stake of their personal situation.

Are they living with somebody who’s immunocompromised or with an elderly relative? Is it going to be catastrophic if they get COVID? Are they immunocompromised or unwell themselves? If yes, then I think they have to be extra cautious, understanding the ramifications if they get COVID.

If they’re not particularly at risk, they’re vaccinated, and if they live by themselves or they’re not putting anybody they live with in danger, then the risk is probably not huge. I think they should take reasonable precautions, but I wouldn’t say to a 20-something, “Stay at home and never go out.”

At the end of the day, everyone needs to find a point of some moderation.

Aside from COVID, what else should singles keep in mind as they start getting out there again?

By and large, it’s going to be the same issues that demographic dealt with before: you should take precautions, both for pregnancy and for sexually transmitted infections (STIs).

STIs are fairly common. Have a conversation with whomever you’re going to be with and understand their history and what your risk is. Condoms are always a good idea, but they don’t protect from everything. Often, people use condoms for intercourse, but they don’t use condoms for oral sex — and you can certainly get an STI through oral sex.

On top of using condoms, I encourage people to ensure they’re vaccinated. HPV vaccines weren’t offered in schools until quite recently. Females in grade 8 were offered them in Ontario in 2007, and males in grade 8 weren’t offered HPV vaccines until 2016. So, unless people were on the ball and retroactively went to their doctors to get it, most people aren’t vaccinated for HPV.

Another important thing to know about STIs is that we can do a screen, but it doesn’t mean it’s a 100 per cent clear bill of health. Standard screens don’t include every STI, and some STIs can be easily missed if symptoms aren’t active.

So again, it’s important to take all the precautions you can, and have a conversation with whomever you’re going to be with.

Any final messages for those who are hoping to become more sexually active?

Go have fun, just do it responsibly.

The post Dating and sex during COVID-19: Q&A with Dr. Sharon Domb appeared first on Your Health Matters.

Dr. Peggy Richter, psychiatrist and head of Sunnybrook’s Frederick W. Thompson Anxiety Disorders Centre, talks about the pandemic’s impact on OCD and what we can do to help those who may be struggling.

How has the pandemic impacted people with OCD?

For people who already have OCD, the pandemic has had very mixed effects. There are some people who, of course, are made much more anxious by it. But there are also many who say the pandemic has made things easier.

For example, during COVID, recommended public health measures have included limiting contact with items, cleaning surfaces, using sanitizer and having more frequent hand washes. For people who would call themselves “germaphobes” or who have contamination as the focus of their OCD, these actions actually reduce their anxiety. Before COVID, these individuals might have found themselves feeling anxious going into supermarkets. Now, they know that in some stores, carts have been wiped off before every use, and if they’re concerned, they can take their own wipes with them, clean their cart, and nobody notices.

Contrarily, for individuals whose OCD focuses on illness anxiety, the pandemic has been very difficult because they are ordinarily preoccupied with potentially developing a medical illness or problem. This means they are highly vigilant around any risks in their environment and are very concerned that sensations that don’t necessarily mean COVID could be COVID. I am seeing individuals in that population struggle.

Another group that may be having a hard time are those who need orderliness and things precisely in position. If you’re in a home that’s gone from people coming in and out at the start of the day to now everybody spending more time in the home, working or doing school remotely, there is a lot more chaos, which can be very difficult.

OCD is an illness that affects individuals in different ways.

Has the pandemic caused more people to develop OCD?

Though I haven’t seen the data to back it up, anecdotally, mental health colleagues in the community feel they are seeing a lot more OCD. My colleagues in child and adolescent mental health, especially, have expressed they are seeing more cases of new-onset OCD compared to past years.

OCD does very much seem to occur on a spectrum of severity, so the pandemic may also be leading to obsessions or compulsions for many that are milder than required to make a formal diagnosis, while nonetheless causing some degree of distress.

How will easing restrictions impact people with OCD or those who are experiencing symptoms?

In the case of anxiety disorders, avoidance can make symptoms worse. With the pandemic, that avoidance has been mandated, which may have felt better in the short-term, but will make re-entering the wider world that much harder.

In fact, one of our best first-line treatments for all anxiety disorders is a form of treatment called cognitive behavioural therapy (CBT), in which people are encouraged to systematically confront their fears by triggering them.

With OCD, many people have been avoiding a lot of the situations that normally would trigger them. For example, for someone whose OCD would ordinarily compel them to check the doors, lights and appliances when they leave the house, lockdown and working from home may have made things easier. However, going out to work and socialize will now trigger them like before, and may feel even harder as they have not had to challenge this fear for a while.

Returning to these triggers that have been avoided, it’s going to be hard.

When should someone seek help?

The simple answer, for any psychiatric or psychological problem, is for someone to seek help when it causes distress or when it begins to interfere with their ability to function. If it’s getting in the way of their relationships, causing problems in their work environment or in their functioning at home, that’s a clear indicator that maybe it’s worth talking to a professional.

The core features of OCD are the presence of obsessions or intrusive, recurrent anxiety-provoking thoughts and urges, as well as compulsions, which are repetitive acts the person does in response to obsessions. When these symptoms cause significant distress, impaired functioning or waste an hour or more of the day, it is considered severe enough to make the diagnosis. With that said and as mentioned before, OCD does very much seem to occur on a spectrum of severity. So, if someone is unsure if they meet the criteria for an OCD diagnosis but are still having a hard time, they shouldn’t hesitate to get help.

How can I help my loved one who’s struggling with OCD or OCD-like symptoms?

If someone you know is struggling, be supportive and non-judgemental. Just being there for someone and letting them know that you care is incredibly helpful for most people.

You can also encourage them to seek professional help. Seeing their family doctor is often a very good place to start, as they can help them find effective treatments for OCD, including drug therapy and CBT. In general, most people will greatly improve with treatment.

Also, one thing that’s happened because of the pandemic is a mushrooming of resources online, so it is much easier than in the past to find great online educational material, to find online therapy and to find support groups.

Further, help your loved ones have hope. This is a tough time, but they are not alone, help is available, and things can get better.

Resources for OCD:
OCD information and resources
OCD handbook
Sunnybrook’s Frederick W. Thompson Anxiety Disorders Centre

The post COVID-19 and its impact on obsessive-compulsive disorder appeared first on Your Health Matters.

When you think about how COVID-19 has impacted the health of people living in Ontario, it’s natural that your mind goes first to the more than 500,000 who have already been infected, the tragedy in long term care, the plight of essential workers and the uneven burden this pandemic has placed on lower socioeconomic and racialized communities. How to care for those with COVID-19 and protect those most at risk has rightly been top of mind for health care practitioners and public health experts for almost fourteen months.

However, there is a side to the pandemic that has not received the attention it deserves – the impacts on people accessing other kinds of care, in particular, for time-sensitive conditions such as heart disease and stroke. These are the untold victims of the COVID-19 pandemic. Untold, because so many of these patients have disappeared from hospitals, clinics and doctors’ offices, and even emergency departments. Today we, and on behalf of our health-care colleagues, are writing to them: Ontario’s missing patients.

To you, the missing patient, we want to say this: we’re worried about you.

We are worried you might be ignoring changes to your health because you don’t want to place additional burden on a system that you keep hearing is overwhelmed. Perhaps you feel you would not receive the quality of care you normally would. Or you might be concerned about contracting COVID-19 in our hospitals and clinics.

We understand your concerns, but we want to reassure you; while our health care system is very stretched, it is not broken. We want you to know that more than a year into this, we have learned a lot and we have applied what we have learned, including how to protect and care for you when you come to see us.

If you experience signs of a medical emergency like a heart attack or stroke, you should call 9-1-1 immediately. For heart attack, these signs include chest or upper body discomfort, sweating, and nausea. In the case of stroke, watch for weakness on one side of your body, changes to speech or drooping of the face.

But even if it’s not an emergency, let us assess you and determine if it is something that can be safely postponed. Changes to your health including increased lightheadedness, shortness of breath, tightness in the chest or jaw are all reasons to reach out.

The bottom line is simple: please don’t triage yourself. Let your health care provider do that – that’s our job and we are here for you. If we can assess you virtually, we will. If we need to see you in person, we will make sure that it’s done safely. And if your symptoms change, our approach will adapt.

But we can’t help you if you stay silent. The nature of cardiovascular disease is that your symptoms may be stable for a time, but then change very suddenly. In our world, days, hours, and even minutes can make a difference. The longer you wait, the more difficult your recovery will be – if you survive. So please don’t wait.

The consequences of COVID-19 on the health of Ontario’s missing patients are not hypothetical. Delaying heart and stroke care has very real and very serious consequences. Our health care system and the people who work in it have been challenged by COVID-19, but we are still here and ready to help you. Please let us.

This article was published first on healthing.ca, operated by Postmedia.

The post An open letter to Ontario’s ‘missing’ patients: We’re worried about you. appeared first on Your Health Matters.

“There are different phases of a catastrophic event,” says Dr. Ari Zaretsky, Sunnybrook’s psychiatrist-in-chief in the Hurvitz Brain Sciences Program. “Early on in a crisis there is often the ‘heroic phase,’ which we saw in March and April 2020, with people coming together, rising to the challenge of the coronavirus with a sense of ‘we are all in this together,’ working as a team against this enormous adversity, and developing positive feelings and camaraderie despite the stress.”

After many months, the pandemic is taking its toll on the mental health of people everywhere.

“It’s been an emotional rollercoaster ride and that’s created a sense of burnout and frustration,” he explains. 

Coping strategies for health-care workers

In these difficult times, Dr. Zaretsky recommends that health-care workers focus on looking after their own wellness including talking to other people in your social support system and reaching out to them in various ways.

In addition to the usual tips such as getting enough regular sleep, reducing exposure to news, eating nutritious meals, and being physically active particularly outside, here are some additional suggestions for self-care and support.

Have a work buddy: It can help to have someone at work who you are comfortable talking to and who you trust. “Choose a buddy who’s going to reach out to you and see how you are doing. Sometimes asking someone, “How are you really doing?” can be an invitation and encourage them to be more authentic if they’re struggling,” says Dr. Zaretsky.

Truly ‘talk’ to people. Texting is not the same: “Speaking to someone on a device where you can see them, talking to those in your household or communicating with colleagues safely in person, is better than texting,” Dr. Zaretsky explains. “Words on a screen cannot replace the benefits of hearing, seeing, and interacting with another human being. It is very important to be safe and follow health guidelines. It is also important to keep up communication beyond texting. There is more room for laughter, compassion, and connection when we are communicating safely face-to-face even if it is from a distance, wearing masks, or through a device that enables us to see one another.”

Be genuine and acknowledge your true feelings: Try not to diminish how you are feeling. Sometimes there is a sense of guilt for being upset during the pandemic, for example, when you are healthy or still have a job at the same time that many across the world are experiencing catastrophic loss of life and economic devastation. While compassion for others is important, being compassionate with yourself is equally important.

“Recognizing your feelings is very important but often people are afraid of that because they think it will actually make them worse. If you don’t acknowledge your true feelings there is the potential danger of becoming robotic, losing compassion for patients and burning out,” says Dr. Zaretsky. “When you at least acknowledge how you are feeling, you can then get support from other people and you can be more authentic, which is very important in terms of your own self-care and receiving the social support you need.”

Mental health resources for coping during COVID-19 from Sunnybrook experts

If you need help in an emergency, please call 911 or visit your local emergency department.

If you’re feeling like you’re in crisis or need somebody to talk to, please know that help is also available through community resources:

• Find a local crisis resource at sunnybrook.ca/gethelp
• Crisis Services Canada
  • Phone: 24-hour, toll-free 1-833-456-4566
  • Text: 45645 (4:00 p.m. – midnight Eastern Time)

The post Strategies for coping on the frontlines of the COVID-19 pandemic appeared first on Your Health Matters.

“It is hard. It is brutal. Like so many others, I hate the experience of this pandemic,” says Dr. Dev. “But what I hate more is watching what is happening to people who are getting sick with COVID. It is devastating. And for those on the frontline, whether it is coping with the everyday stressors of dealing with the disease or trying to care for patients struggling or dying from COVID, the pandemic is affecting everyone in different ways. People everywhere are being impacted by the pandemic.”

Over the years, Dr. Dev has been vocal about the importance of breaking down barriers and stigma around mental health in medicine after publicly sharing her story of burnout following the death of her father in 2011.

Here, she shares some insights on what frontline workers are facing during the pandemic, how to manage anxiety, and why being vulnerable is a strength when it motivates health-care workers to reach out for the help they need.

What has this pandemic experience been like for you and your team?

Dr. Dev: The third wave is so much more dangerous and damaging than what we saw last year. Younger patients, entire families, people who are essential workers who don’t have the option to stay home from work – we are seeing so many more people’s lives being destroyed by this virus, getting sick and dying of COVID-19 in this wave.

Dealing with this degree of illness in terms of severity, numbers and tragedy more than a year into the pandemic has been mentally and physically exhausting for health-care workers everywhere. The teams of people who are taking care of these patients and families include nurses, respiratory therapists, dieticians, pharmacists, residents and staff physicians – and everyone is pushing themselves beyond their limits. It’s not just the medical teams; the custodial staff, biomedical teams, porters, food service workers and others are working so hard. All of these teams do it because they are so committed, dedicated and compassionate.

If the situation weren’t so overwhelming and exhausting, we could appreciate how truly inspiring and touching it is to see workers carry one another through all this.

What barriers are you trying to break down when it comes to mental health among health-care workers?

Dr. Dev: It’s important to be composed and focused for the sake of the patients, their families and the teams we are leading. It is absolutely crucial to be professional and to continue providing the best care we can regardless of the strain and circumstances.

But I also think it is okay to share with one another when we feel anxiety or what we are worried about, and to say we need help, even though that can be perceived by some as a weakness or failure as a health-care professional. I think we have problematically equated those struggles with weakness – as evidence we aren’t up to the task, even though that’s not the case.

In the culture of medicine, there is an unspoken rule that you must keep your vulnerability to yourself. It’s a deeply entrenched belief that the best clinician is the one who can withstand the most discomfort, which to me is a bizarre notion of toughness that seems to be equated with ability. With this thinking, it’s as if those in health care are supposed to be exempt from the pain and struggle that every human being experiences in a lifetime. As a result, we don’t see ourselves as humans first, instead we see ourselves as our professional selves first. We’ve learned to be this way.

I think if those of us in the medical community were more honest with one another about what we are truly feeling during inevitable times of difficulty, perhaps reaching out for support would be seen as more of a strength than a vulnerability.

How have you been coping throughout the pandemic?

Dr. Dev: I have found it difficult. I have struggled with my own anxiety in the middle of this pandemic. Everyone’s lives have been turned upside down over the past year and I’m no different. Some of us are parents who are helping our kids adjust to virtual school. Some of us are partners trying to be supportive and emotionally responsive. We all have family and friends who worry about us and who we worry about just the same.

Having my nearest and dearest with me helps me get through tough times. I need my people – my husband and my sons are central to my sense of belonging, security and happiness. I’m trying to do what many people are doing – getting outside with my dog as much as I can to just take a breath and look around, prioritizing exercise because it helps keep my anxiety under control. I cook and bake, often with my sons because it’s totally distracting and calming. I continue to meet with my book club once a month over Zoom to keep reading and stay connected with my friends. I watch a lot of Golden Girls reruns.

I’ve realized that if I just focus on the day ahead of me and ask myself, “Okay, what is the objective of today?”, I feel as though I’m regaining some control over my life. We’ve been talking a lot about this in my house lately and setting goals for the immediate future, as in, what we will watch tonight or what should we cook this weekend? In a year when we’ve had to park our hopes and expectations, I need to focus my perspective on the things I can do, the things I know I can make happen. And in the meantime, continue to hope for, at some point, better times to come.

Strategies for coping on the frontlines of the COVID-19 pandemic 
Mental health resources for coping during COVID-19 from Sunnybrook experts

If you need help in an emergency, please call 911 or visit your local emergency department.

If you’re feeling like you’re in crisis or need somebody to talk to, please know that help is also available through community resources:

• Find a local crisis resource at sunnybrook.ca/gethelp
• Crisis Services Canada
  • Phone: 24-hour, toll-free 1-833-456-4566
  • Text: 45645 (4:00 p.m. – midnight Eastern Time)

The post Mental health on the frontlines during COVID-19 appeared first on Your Health Matters.

This has been a tough year for everyone. The onset of the COVID-19 pandemic meant that milestone events would be missed, get-togethers with family and friends would move online, and the stresses of everyday life would be amplified by feelings of uncertainty. While adapting to a physically-distanced way of life is important to help stop the spread of COVID-19, the realities of pandemic life are also having a significant impact on mental health.

At the latest Speaker Series, expert panelists Dr. Peggy Richter, Dr. Mark Sinyor and Dr. Rosalie Steinberg covered topics relating to mental health in a COVID world, providing some excellent tips on how to cope and build resilience as we mark one year of the COVID-19 pandemic. It’s especially important to remember that there are resources available to help us take care of our mental health in these difficult times.

Simple strategies to build resilience

Dr. Richter introduced many tips that can help individuals to remain resilient including:

1. Staying connected with friends and family whether it is online or on the phone.
2. Being active and enjoying the outdoors safely, when you can.
3. Limiting your intake of COVID-19 news.
4. Taking up a relaxing practice like meditation or mindfulness.
5. Eating and sleeping well.

“Like everything else, times of great challenge can also represent opportunities. We may have opportunities as we come back from COVID, to do things better. There may be some good news out there with all the negative, and there are some simple steps that you can take to stay healthier,” says Dr. Richter.

Building an action plan

Dr. Sinyor highlighted the importance of building an action plan to manage distress. Having a plan can be a helpful way of preparing for and dealing with feelings of anxiety and stress.

Try using the strategies below to manage distressing moments:

1. Identify your triggers/stresses. Knowing what they are will help you recognize when it is time to start your action plan.
2. Distraction techniques like reading, sleeping, or going for a walk can help in passing through a stressful moment.
3. Emotional regulation strategies like breathing exercises, mindfulness techniques and progressive muscle relaxation can also help in managing your distress.
4. Reaching out to others can help with managing distress. In some cases, you may want to reach out to help distract yourself from the way you are feeling. Confiding in a trusted family member or friend that you aren’t feeling well can also help to diminish feelings of distress.
5. Speaking with a health-care professional can also help you to find comfort in working through your feelings of distress.
6. Identify a list of crisis resources like a crisis line or emergency department that can be contacted for help (see the Crisis Services Canada number below).

Using a coping card to write down your crisis action plan details can help outline what to do in moments of distress.

“Think of it like a fire drill.  You need to practice this over and over again, so you feel confident that you know what to do to manage a crisis,” says Dr. Sinyor.

Reflecting on positive experiences

It’s important to remember that the COVID-19 pandemic has provided the opportunity to reflect on positive experiences too. Dr. Steinberg emphasises the importance of writing your “Silver Linings Playbook” and recognizing the moments that have supported you in the past year.

To get started, you can:

1. Reflect on sources of purpose and meaning.
2. Identify things that hold value to you and/or to society.
3. Reflect on what inspires you .
4. Tap into your spiritual supports, if you choose to do so.

Dr. Steinberg describes, “It’s not all doom-and-gloom. Think about what the new positive aspects are in your life. The participation in reflecting on things that you are grateful for is physically healthy for your brain: it promotes wellness, it helps you become pro-social and engage with others, and it helps cope with stress.”

There are a number of a number of resources available on the Department of Psychiatry’s website with respect to coping and building resilience. You can find them here.

To learn more on the impact of COVID-19 on mental health, tips to build resilience and coping with crises, view the whole Speaker Series event here.

If you need help in an emergency, please call 9-1-1 or visit your local emergency department. If you’re feeling like you’re in a crisis or need somebody to talk to, please know that help is also available through community resources:  

• Find a local crisis resource at sunnybrook.ca/gethelp
• Crisis Services Canada
  • Phone: 24-hour, toll-free 1-833-456-4566
  • Text: 45645 (4:00 pm – midnight Eastern Time)

The post Mental health in a COVID world: How to build resilience during a global pandemic appeared first on Your Health Matters.

Over the past year, instead of large groups gathering for celebrations, people around the world have found creative ways of connecting virtually with friends and family while maintaining physical distancing to help stop the spread of the virus and end the pandemic.

“Holidays and celebrations help to maintain and strengthen ties, share practice of beliefs and rituals, serve as a way to keep up relationships, as well as affirm our sense of belonging with our group, community, culture, or society,” says Dr. Carolyn Boulos, psychiatrist at Sunnybrook.

While meeting online or talking on the phone is not the same as meeting in person, keeping the connection going is extremely beneficial.

“Hearing a friendly voice or seeing loved ones virtually, can re-establish connection, laughter, memories, and generate warm feelings,” says Dr. Boulos. “Regular communication, sharing our difficulties and happy events, as well as tears and laughter, can maintain close relationships despite the physical distance.”

Dr. Boulos adds that loneliness can lead to stress, greater morbidity, mortality, and worsen immunity, so staying in touch with family and friends online and on the phone can make a difference to an individual’s health in more ways than one.

“Connection and feeling understood by others, are powerful ingredients for our mental health.  Oxytocin is a hormone that may release during social interactions and helps to lower our stress levels with positive effects on our mental health,” explains Dr. Boulos.

“It has been shown that laughter can have anti-inflammatory effects, which can boost immunity. Connection with loved ones may alleviate the negative effects of quarantine fatigue on our enthusiasm, and creativity,” she adds.

To help these virtual conversations run smoothly, a very important part of staying connected online is making sure that everyone participating knows how to use the social media platform or app that the group will be using. If possible, having a dial-in option, a way for someone to join the call by telephone, is a great alternative.

There are many ways to celebrate holidays together while at a distance. We can still make meaningful memories with loved ones while keeping one another safe.

Get crafty

Gather friends and family online to create decorations or other holiday-themed treasures. Plan what you’re making in advance, make sure it is a craft that works for the ages and skill levels in your group, pick up your materials and have them ready for the big crafting day!

Host your own online family cooking show

Consider learning how to make a traditional holiday family recipe online. Designate a chef for the event, share the recipe so everyone can shop for all the ingredients and cooking tools ahead of time, log onto your computers, and share in a new virtual family tradition in the kitchen!

Host a virtual talent show

This may be a good opportunity to let individual talents take centre stage. The virtual talent show can include reading a holiday poem, sharing stories, handmade pictures, singing traditional songs, dances and more. Your loved ones may surprise you with incredible hidden talents!

Share a holiday meal together online

Food is often an important part of the holiday season. Consider safely dropping off a holiday meal to someone who is unable to make their meal or who will be alone at home for the holiday. Selecting a social media platform for family and friends to join at a specific time can help make holiday feasts a lot more festive despite the distance. Connecting online and on the phone can help us feel close during these special times of the year.

Be present

Staying in the moment while celebrating with others online can help make your time together much more enjoyable. It can be easy to multi-task and have additional screens open or other devices close by that may distract you from the virtual holiday gathering. Focusing on the conversation happening online and being present can help reinforce your connection with loved ones and help enhance the spirit of the holiday season.

The post COVID-19: Making meaningful holiday memories, even while apart appeared first on Your Health Matters.

How does spending time on screens affect our eyes?

We know that doing prolonged near work, where you are sitting close to a screen, can promote the development of myopia (nearsightedness) in the growing eyes of young children. This is also true of books or other activities that require close-up work.

Prolonged screen use can also lead to tired or dry eyes. This is because when we concentrate on something, we tend to not blink enough. Blinking is important because it spreads tears evenly over our eyes, and it should happen on average 15 times per minute.

What symptoms indicate there may be reason for concern?

There is nothing inherently dangerous about looking at screens, but if you are noticing changes in your vision, reach out to your doctor. Any loss of vision or significant visual symptoms should be investigated.

Generally, for tired or dry eyes, rest and lubricating eye drops can offer some relief. Using a humidifier in the space where you do most of your online work can also be helpful.

Does the type or size of screen matter?

No. Just make sure the font size is at a comfortable setting to read without straining.

Are there recommendations for the amount of time children or adults should be online every day?

In terms of your eye health, there are no formal recommendations. You may have heard of the 20-20-20 rule, which will definitely help give your eyes a rest: every 20 minutes, look at something that is at least 20 feet away for 20 seconds. If you are spending significant amounts of time online, you might find that frequent breaks will help give your eyes, and body, a good rest and stretch.

Are certain screen settings better than others?

Some people prefer cutting the glare on their screens by using a filter or choosing settings like night mode, which eliminates blue light. There is no specific setting I recommend to my patients as this is really all about personal preference.

Any other tips?

For everyone, including children as they grow and develop, remember that regular eye exams are important. They are an opportunity to discuss any concerns or changes and to examine the eye for more serious problems.

The post Protecting your eyes from increased screen time appeared first on Your Health Matters.

In addition to facing a variety of challenges, individuals are experiencing different types of loss over the course of the pandemic: the loss of a loved one, of a support network, financial loss, or perhaps missing out on a milestone experience such as a graduation or a wedding that was cancelled or adjusted as a result of COVID-19.

No matter what your situation is, being more compassionate towards each other and especially towards ourselves can be a helpful tool in managing mental health amid the challenges of pandemic life.

Here are some strategies that may help guide you to find more mental health resilience in 2021:

Acknowledge the challenges

Identify that you are having difficulty and what may be contributing to this. This reflection can help reduce feelings of guilt and the burden of current expectations you are putting upon yourself. This can also validate how you are feeling.  Also, allow yourself to have a role in improving your situation. Focus on the things we have control over, and what we CAN do, such as staying home and wearing masks and practicing the strategies below, versus what is out of our control such as restrictions.

Adjust perspective

If a situation is viewed from a negative lens as being ‘all bad,’ it is likely to be experienced that way. Trying to see both the challenges and successes, and considering the good elements of a situation, can help change the way it is experienced – likely in a more positive and balanced light. Adjusting perspective takes practice, time and patience.

Set goals and set yourself up for success

Setting goals can help us take action to make changes in our lives. Achieving goals can help boost mental health and motivation. Beginning with a small goal and growing from there can be a helpful starting point.

It is important that goals are ‘SMART,’ which stands for: Specific, Measurable, Attainable, Realistic and Timely.  Start with one goal.  Set a goal for yourself that you know you can accomplish. If you find you made a specific goal and are thinking, “That’s an easy task, of course I can do that”, that is probably a good goal to start with. Other tips for success: trouble shoot in advance to remove any hurdles in achieving the goal, or modify the goal itself, if needed.

Self-care

Taking care of yourself and your needs is important for mental health. Self-care can help foster resilience and include activities such healthy sleep habits, exercise, healthy eating, and staying connected with others virtually or by phone. In stressful times, breathing exercises can help calm feelings of stress or anxiety. This video about Box breathing demonstrates how it works and highlights its benefits.

Reach out for help

If feelings of stress and anxiety become overwhelming to the point where it is difficult to accomplish every day tasks or if things are further declining or are just not getting better, reach out for help from family, friends, colleagues, and professionals such as your family doctor or therapist. If there is an emergency you can call a crisis line or call 911. Remember you are not alone. Here are stories from real people about their struggles with mental health and addiction, and how they reached out for help.

These strategies may take some practice but be patient with yourself as you go through the process. Taking it step-by-step each day can be helpful in improving mental health and building resilience, not just this year and throughout the COVID-19 pandemic, but also in the years to come.

If you need help in an emergency please call 911 or visit your local emergency department. If you’re feeling like you’re in crisis or need somebody to talk to, please know that help is also available through community resources:

• Find a local crisis resource at sunnybrook.ca/gethelp
• Crisis Services Canada
  • Phone: 24-hour, toll-free 1-833-456-4566
  • Text: 45645 (4:00 pm – midnight Eastern Time)

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Just like a rollercoaster, some days you may be at the top, and other days – you’re just not. Feelings of stress and anxiety may lead to increased tension, frustration, upset and anger. And experts say, that’s to be expected.

Sunnybrook psychiatrist Dr. Janet Ellis explains why it’s important to pay attention to our feelings, how to express negative emotions in positive ways, and why this can be a benefit in the long run.

Is it normal to feel anger and frustration because of the pandemic?

Dr. Ellis: It is normal to feel sad and anxious about the losses and restrictions that have resulted from the pandemic. In turn, these emotions can lead to anger and frustration as the pandemic continues and along with concerns about its impact around the world, in addition to the uncertainty around when life will return to back to what it once was.

Are there ways people can release negative feelings in a positive way?

Dr. Ellis: First, we should allow ourselves to identify and feel the negative emotions and reflect on them. Mostly people try to push painful or negative feelings aside, but generally we do better to remain aware of difficult feelings.

We can remind ourselves that we can take action on the things over which we have control, but we have to process and accept the things that we cannot control. For example, we do not have control over the duration of a lockdown, but we can help maintain our safety by wearing a mask, maintaining physical distance and washing our hands. We can maintain connection with friends and family through regular phone calls, texts, and video chats. We can also choose to make use of the extra time and solitude to reflect and choose how we will cope and stay healthy.

There are many positive ways of releasing negative feelings. For example: taking part in creative activities, journaling, music, singing, exercise, dancing, sharing feelings with others.

Exercise – Physical activity can help you feel better for many reasons. Even going outside for a 20-minute walk can help. Since many of us are working from home, it is good to know that even a few minutes of exercise an hour is helpful: jumping jacks, squats, or walking up and down the stairs. Studies have shown that physical activity can help release endorphins, or “feel good” chemicals in the brain which can boost mental health, help improve quality of sleep, and overall well-being.

Creative activities, music, singing or dancing – Being creative can improve mental health by increasing positive emotions and distract away from ruminating on negative ones, after the initial observation and reflection. Having fun and being engaged in an activity you enjoy can help reduce stress and anxiety.

Journaling – Writing about how you are feeling or describing a negative situation can you help understand and manage feelings of stress. It is a way to confront and release negative emotions in a personal, private, and positive way.

How and why does releasing or expressing anger and frustration help improve mental health?​

Dr. Ellis: Mainly because bottling it up is bad for mental and physical health. We need to ‘pay as we go’ emotionally. This means recognizing and feeling the emotions of each day rather than pushing them aside and possibly not dealing with them day after day.

If not, we turn into pressure cookers, express displaced anger at people who do not deserve it, and we continue to feel stressed and angry underneath. Sharing these feelings and taking positive steps to manage these emotions can help provide release, re-focus attention away from what is causing these feelings, and can potentially help provide an opportunity to get in a different, or perhaps more positive, frame of mind.

Learn how to cope with COVID fatigue »

What are signs that there may be a larger mental health issue?

Dr. Ellis: Generally, if distress worsens over time and it begins to impact sleep, function, relationships, there may be a growing problem that needs to be addressed.

If you or your loved one have concerns, reach out for help. Contact your family physician, seek counselling support through appropriate services, which may include a referral to psychiatry if needed.

Any other important tips to share?

Dr. Ellis: We may feel moral distress about things we cannot change and have to learn how to accept the unacceptable. We may feel grief about the impact of the pandemic. It is hard to be isolated. We know that mental health is worse across the board, especially in young people, as they are at a time of critical milestones and change. They may have missed graduation, missed out on peer support and opportunity to share a time of growth, interests, sport, or university or college life. Many have lost jobs, or have had to move back home after a period of independence. There is an increase in substance use. This is also a time of vulnerability to the onset of mental health difficulties. As a community, we need to support each other, especially our young people.

How to support young people during the COVID-19 pandemic »

COVID-19: Youth mental health and addiction »

We can all seek to grow in this experience by aiming for post traumatic growth – a clear sense of priority, gratitude for being alive, greater sense of connection to each other, greater capacity to accept life as it is and with all these, greater sense of meaning and well-being.

Pulling together in these historic times can help us all feel less alone and more connected.

If you need help in an emergency please call 911 or visit your local emergency department. If you’re feeling like you’re in crisis or need somebody to talk to, please know that help is also available through community resources:

• Find a local crisis resource at sunnybrook.ca/gethelp
  • Phone: 24-hour, toll-free 1-833-456-4566
    Text: 45645 (4:00 p.m. – midnight Eastern Time)

The post How paying attention to our feelings can help us get through the COVID-19 pandemic appeared first on Your Health Matters.