Why do we Need Sleep? Sleep helps us to restore not only our physical bodies but our brains as well. We need the right amount and quality of sleep for sleep to be effective. These sleep requirements are different for everyone. It is thought that good quality sleep means that that person’s body has spent enough time in each stage of sleep. Poor sleep may result in: Fatigue, Sleepiness, Poor concentration, Memory challenges, Mood changes such as irritability. All of the symptoms above often will result in poor mental health. Anxiety, depression and even suicidal thoughts can be affected by poor sleep. Symptoms of mental health challenges are often exacerbated too. Sleep Hygiene Start by recording the time you go to bed and how long it takes you to fall asleep and the time you wake up and get out of bed in a sleep journal. Be consistent with your schedule ie got bed and wake up at the same time each day Set a thirty minute limit to fall asleep and get up in the morning Establish a bed time routine Limit blue screen time before bed Use your bed for sleeping and sex only Monitor room temperature Limit light in your bedroom when sleeping Avoid caffeine and alcohol before bed Exercise regularly Avoid napes during the day If you are struggling with your sleep, see your family doctor and consider reaching out to a mental health professional for support. Resources https://pa-foundation.org/wp-content/uploads/NSF-Sleep-Diary.pdf https://www.anxietycanada.com/sites/default/files/SleepHygiene.pdf This content was provided by RSW Izzy Lewis. Izzy provides individual support to adults, for more information about Izzy, check out our team page https://brantmentalhealth.com/meet-our-team/

As a Chiropractor, I see some of my patients struggling with sleep because they are in pain and cannot get comfortable at night.  Sometimes their pain also wakes them up at night. The body needs rest so that it can heal and stay focused during the day.  Lack of sleep can lead to brain fog, injuries at work, and poor mental health.  In this article we will discuss things you can do to ensure you get a good night's sleep. Check your pillow A good quality, supportive pillow can be one of the easiest and least expensive ways to increase the quality of your sleep. A pillow needs to be supportive for the neck, especially for those who sleep on their side.  If you sleep on your back, the pillow should be quite thin as a thicker pillow can cause the neck to flex at night, placing strain on the muscles and joints. Your pillow should be replaced at least every 1 - 2 years.  One of the best pillows for a good night's sleep is the Endy pillow.  It offers proper support as well as the ability to adjust the height of the pillow. Check your mattress A good mattress can also improve your sleep, however this option is much more expensive and not always necessary.  A mattress typically lasts 10 years or less. It can also be time to replace it if you notice obvious depressions in the mattress where you lie at night.  This is a sign that the mattress has lost its support and that it might be time for a new one. When shopping for a new mattress look for something that is firm but comfortable, this will offer your spine proper support while you sleep and help with any discomfort you might be experiencing in the morning or at night. Don't sleep on your stomach It is always best to sleep on either your side or back.  When you sleep on your stomach, your head has to turn to one side, placing tremendous strain on your neck.  It can also affect your low back, because when you sleep on your stomach, your low back has to extend slightly, placing pressure on the joints of your spine. A neutral spine position where your neck is inline with your spine is optimal for sleep.  This position does not place any pressure or strain on the structures of your spine.  Although this is ideal, changing sleep habits and positions can be quite difficult as our bodies have gotten used to poor sleep postures.  If this is the case, keep trying, your body should get used to it eventually. Side sleepers should use a pillow between the knees If you sleep on your side, it is important to avoid twisting your spine.  This can be avoided by placing a pillow between your knees and keeping them slightly bent in front of you.  A small pillow is all you need as this will go [...]

Along with exercise, food and sleep are two of the most important things that can influence how our body functions on a day to day basis. When we deprive ourselves of good sleep or don’t fuel our body with good foods, we will soon feel the effects, along with setting our body up for future issues, aches and pains. How can we eat for a better sleep? Timing is everything Begin your day with healthy, nourishing foods that will fuel your body for the day to come. This will include moderate amounts of protein, healthy fats and a mix of colourful vegetables and fruit. Eat supper several hours before bed and refrain from eating too much after that. If you want something, a cup of herbal tea or a handful of nuts will set you up for a good night’s sleep. Blood Sugar Balance To go along side #1, eating protein, healthy fats and fibre throughout the day will help control blood sugar, which will promote a good night’s sleep and will help avoid waking up in the early morning hours. Is anxiety or worry causing you to wake up during the night or not allow you to get to sleep? Along with good sleep routines, what type of foods might be negatively affecting your sleep or what foods can be included in your diet to help alleviate stress, anxiety and worry? This may vary from person to person but avoiding sweets is a good place to start. When worrying about weight gain or health issues, poor sleep can have a major impact on this as well. So solving the issues you have with sleep through good nutrition can also help alleviate other issues as well. In conclusion: Good nutrition can lead to a good night’s sleep and a good night’s sleep can help you control blood sugar and cravings, which will help you to keep your nutrition on track. For more information about how working with a nutritionist can help you, contact our office at 519.751.0728 or email pathwaystohopebrant@gmail.com and set up a free consultation with Tammy!

Not everyone is looking forward to Valentine’s Day, especially if this will be their first Valentine’s Day after the loss of their spouse, or separation. Registered Social Worker, Kunle, shares some tips for those dealing with a different Valentine’s Day this year. Feel It, Don’t Fight It: Acknowledge your emotions without judgment, whether it's sadness, grief, anger, or even relief. All feelings are valid. Focus on What you Have Control Over: Plan meaningful activities. You can watch your favorite movies, cook a special meal, or enjoy a nature walk. Surround Yourself with Love: Spend time with friends or family who uplift you. Consider a group dinner or a heartwarming phone call with someone you care about. Prioritize Self-Care: Treat yourself with kindness. Go biking, book a spa session, try a new hobby, or simply rest without guilt. Reflect & Release: Talk to a therapist, write in a journal or pen a letter (even one you won’t send) to process your emotions and release lingering thoughts. Spread Love: Shift the focus outward by volunteering, donating, or surprising someone with an act of kindness. Opt-Out Without Guilt: Valentine’s Day is just another date on the calendar. Skip the flowers and candy if that feels better—your peace matters most. Don't Compare: Social media is not real, don't compare yourself unfairly with other people celebrating romantic relationships lavishly on social media. You matter, and your life is meaningful with or without that. Identify things in your life that you are grateful for. We hope you found this helpful, if you would like to connect with one of the therapists on our team, reach out to us at 519.302.2300 or email reception@brantmentalhealth.com

Winter has arrived, and with the holiday season now behind us, we’re left with the quiet, still cold that defines this time of year. It’s a season for reflection, rest, and healing, as well as a time to plan and prepare for the new growth that will come with the thawing of spring. As the world outside slows down, there’s an opportunity to slow our pace as well and focus on the things that matter most. One powerful method of fostering reflection, connection, and growth is through the art of storytelling—a tradition that has been mastered by Indigenous peoples over hundreds of years. Storytelling has long played a critical role in Indigenous cultures, serving not only as a way to entertain but also as a tool for teaching, preserving history, and imparting wisdom. What does storytelling achieve?  Through oral traditions, stories pass down: Vital lessons, Moral values, Ways of being, They also help to shape the worldviews and behaviors of individuals across generations. These stories are known to have lasting impacts on the minds of both youth and adults, offering wisdom that can guide them throughout their lives. In many Indigenous cultures, storytelling is not just an activity—it’s a way of being, a method of learning, and a form of connection. How to incorporate storytelling into your family: In today’s fast-paced world, it can sometimes be easy to overlook the power of storytelling. When we think of storytelling in Western culture, we might first think of bedtime stories, picture books, or novels. While these are wonderful forms of storytelling, they can also feel like a chore for busy families, especially during the months when schedules are packed with activities and commitments. The good news is that storytelling doesn’t always have to be as structured as reading from a book. In fact, some of the most meaningful storytelling can come from sharing your own personal experiences with your children.   Some tips for families: Talk about moments in your life where you’ve grown, learned, or overcome challenges to offer valuable lessons. Stories don’t have to be elaborate or grand; they can be simple, everyday experiences that have shaped you. When you tell your children these stories, you invite them to reflect on their own lives and think critically about the lessons they can learn from your experiences. These conversations can prompt deep thinking, nurture moral values, and help children develop emotional intelligence—skills they will carry with them throughout their lives. Final thoughts: Tell your stories! Tell them over and over again—until your children know them by heart, and perhaps even finish them for you! At first, they may roll their eyes or seem disinterested, but as they grow, they will remember your stories, and with each retelling, they will take away new insights and lessons. These stories become part of their mental and emotional toolkit, shaping their identities and their ways of understanding the world. If you’re not comfortable sharing personal stories or if you want [...]

Many of us approach a new year with the mindset that it is an opportunity to reevaluate our goals, lifestyle, and habits, and make changes. “Dry January” became popular across the world years ago when people began using January as an opportunity to abstain from drinking alcohol. With all that we know now about the negative impact of alcohol use on sleep, weight, liver function, skin, brain, heart function, blood pressure, and the gut biome, it makes sense that many people want to limit alcohol in their lives. However, knowing something isn’t good for us is often not enough for us to be able to give it up. Understanding the underlying reasons that lead to alcohol use, and being aware of the role it plays in your life, will ultimately help you to set limits that are best for you. What to ask yourself before taking this step: For many, giving up alcohol may not be difficult, especially if the person is an “occasional drinker” vs. someone who drinks daily. The first step is to be honest with yourself. How many drinks do you have over a week? How often do you buy alcohol or seek alcohol? How does your use compare to the health guidelines? Considering your level of usage will help you determine whether alcohol use is a problem in your life. What relationship you have with alcohol and what role does it play in your life? In what life situations do you find yourself using alcohol? What emotions push you to want to drink? Do you drink alone or only with others? Do you often carry shame and guilt about your alcohol use? Reflecting on these questions honestly will provide you with insight into the “whys” of your use. What are some precursors to substance use? Stress, Sadness, Fear, Anxiety, Guilt, Boredom, A desire to “numb” uncomfortable feelings. Impact on relationships and functioning: The other aspect of use is the impact on our functioning and our relationships. How has alcohol impacted your personal and family relationships? Are there people who are concerned about your drinking? Have you lost opportunities because of drinking? Consider what the “costs” of alcohol use has been for you and the people you care about. Once you’ve done some self reflection, you are in a better position to make changes. Knowing your own vulnerabilities will help you make changes and be successful at whatever goals you set for yourself with respect to alcohol use. Tips for Dry January or Reducing Your Alcohol Intake: Write down your “whys.” Both the reasons why you drink, and the reasons why you want to limit it in your life. Be as honest with yourself as possible. Consider what needs and emotions precede your desire to use alcohol and find substitutes. If it is to manage stress in your life, seek alternative ways to soothe your body and mind. Going for a walk, being in nature, playing with pets, calling a friend, having [...]

Watching a friend or family member experience domestic violence can be hard but there are things you can do to support them. There are two scenarios that many people meet when it comes to an abusive relationship. One occurs when the friend or family member approaches you for support and the other involves the recognition on your part that abuse is occurring, but the friend or family member is unaware. Below are suggestions for both. Supporting Friends and Family Members who are aware:  Consider your thoughts on domestic violence and then create a non-judgemental space for your friend or family member to share their experience Help them make a safety plan (for more information on safety planning, check out this information from Nova Vita https://novavita.org/safety-planning/) Check in with them regularly Tell them that they are not alone and that you are there for them Express concerns for their safety both physically and emotionally Tell them it is not their fault and that their feelings are valid Respect their decisions and be patient Recognize their strengths and remind them of what they are Encourage them to build a support system Supporting Friends and Family Members who are unaware: Express concern gently, that is, ask them what they think about their relationship Discuss the different types of abuse. Many people are unaware that domestic violence can occur both physically and mentally (see our previous blog about power and control and types of abuse https://brantmentalhealth.com/power-and-control/) Check in on them regularly Keep the lines of communication open What Not To Do: Do not accuse, judge, or assume you know Do not criticize the abuser Do not pressure them to leave. There are many reasons people stay in abusive relationships Remember, if you are trying to support a friend or family member who is experiencing domestic violence, you may need to reach out for your own support. It is normal to have your own thoughts and feelings that need to be acknowledged. Unfortunately, domestic violence is something many of us will come into contact with over our lifetime, whether we experience it ourselves or see a friend, colleague or family member go through it. Reach out to local organizations, such as Nova Vita if you want to learn more about domestic violence and its impact. Another important thing to do is to have age appropriate conversations with our children and youth so that as they enter into intimate relationships they understand what a healthy relationship should look like. If you are worried about the impact of domestic violence on children, we encourage you to check out our blog here https://brantmentalhealth.com/the-impact-of-domestic-violence-on-children/ which provides some local resources should you need further information. For more information, or to book with someone on our team, reach out to us at 519.302.2300 or email reception@brantmentalhealth.com

With the holiday season approaching it can be extremely tough for those who are heading into their first year without a loved one. Many clients who come in for counselling often ask what they should consider as they head into the holiday season. Some want to implement new traditions, and others feel lost and/or stuck. Here are some things to be mindful of when heading into this season: Be kind to yourself and know that your emotions are valid. Recognize that old traditions may not feel the same without your loved one. Understand that new traditions can honour their memory, while creating fresh, meaningful experiences. Collaborate with family and friends to brainstorm ideas and try to include others (if it feels right to you.) Discuss what feels right for everyone, and be understanding that others will have different comfort levels and preferences. Honour the loved one’s memory by incorporating elements that reflect their personality, passions, interests or values. For example, preparing their favourite dish during gatherings, playing their favourite music etc. Involve cultural or spiritual practices. Rituals or customs from your culture or faith can make it more in sync with you and your loved ones. Modify traditional practices to align with your current circumstances. Be flexible and open to change, allowing traditions to evolve over time as feelings and needs change. Be prepared to let go of traditions that no longer feel meaningful. Seek support if needed. This can mean seeking support from a counsellor or support group if you are feeling overwhelmed. Share your ideas with others who may have experienced similar losses to gain insight as to what has worked for them. Celebrate progress - every step you take counts. Recognize the courage it has taken to start and celebrate the new memories and bonds created through these traditions and the people you are sharing them with. It is important to remember that grief is a very individual experience, no two people will grieve the same and there is no timeline on moving through your grief. Some common emotions people experience with grief are: Numbness and shock: This can last for several days or longer. You may notice yourself forgetting things, having difficulty with speaking, or other physical symptoms such as poor sleep and appetite, not being able to follow conversations. Loss and disorganization: People experience a range of emotions, sorrow, anger, confusion, guilt, hopelessness. These feelings can be intense. It is normal to have trouble with day-to-day tasks. You may find yourself feeling distracted, feeling confused, restless, and fatigued. Grief is hard work and will take a physical as well as emotional toll on the body. Intense emotions: You may find yourself feeling irritable, angry, or resentful as you work through your process trying to understand what has happened. You may be angry at the person who died and feel stuck in your grieving. Anger can leave us feeling negatively about life, and people around us. We may seek someone to [...]

When children are feeling anxious and overwhelmed, it is important to help them manage those feelings before they become too big or are held in to the point where the child “explodes.” Calm kits are a great way to help with these big feelings and it is something that the child can create for themselves, or have their parent or caregiver join in. With the holidays fast approaching and the winter weather settling in, it could be a great craft to work on with your child(ren). Anything can be incorporated.  The goal is to engage the child’s senses (touch, sight, auditory, taste, smell) to soothe or distract them when they are feeling low level frustrated, angry, sad or any big feeling. Things to get: A box or storage container they like or that they can decorate themselves (to put the items in) Stress ball (you can make these with balloons and experiment with different textures. If the child likes the feeling of slime etc, then something like hair gel could be close to that texture, but you can also use things like flour, rice, sand.) Balls – squishy or spiky Colouring items (sketch book, adult colouring books, printed mandelas/colouring pages from the internet, pencil crayons or markers) Puzzles or brain teasers Clay or play dough Pictures or mementos of people and places that make them happy Fidget toys You can include items that have the child’s favourite scents (essential oils, cards sprayed with it, if they have a favourite scent.) Favourite foods that can be stored in the box, in moderation an example of this would be hard or gummy candies. Craft items they enjoy Books Journal Let them have fun with this activity and be guided by the things they enjoy! If your child or children are struggling with emotional regulation, feel free to reach out to us for more information, or to book a consultation with one of the therapists on our team. Feel free to also check out our blog on Co-Regulation.

Co-regulation comes from research that highlights the importance of self regulation. Many caregivers want to support their children in developing self - regulation skills, to learn to manage their helpful and unhelpful thoughts and feelings and develop behaviours that promote self growth. In order to develop self - regulation skills, it is important for caregivers to co - regulate with their loved ones, displaying these skills through firsthand examples. Co - regulation is flexible, meaning that as your child grows and develops, so does their capacity to learn skills that promote regulation of their thoughts and feelings. Engaging in co - regulation begins by establishing supportive and responsive relationships with a child. Strong and supportive relationships are the foundation for promoting helpful thoughts and feelings that translate into helpful behaviours. To co - regulate with your child when they are displaying big emotions, it is important not to react, but to respond to their actions. A way to remember this is to think of yourself as a thermostat, not a thermometer. When the actions intensify, you set the temperature by responding in a helpful way to the child’s needs. Being a thermostat, sets the temperature as opposed to reacting to the actions of your child, becoming dysregulated by their actions. How to support your child: To respond to a child’s needs, a helpful tip is to first, reflect on your feelings in the moment of stress.When doing so, focus on the following things: How do you feel physically? Is your heart rate increasing? Are you feeling your body tense up, becoming overwhelmed in the moment? Our body gives us cues to know when we are stressed, by engaging in a quick assessment of how you feel physically, you can regulate how you feel.   How do you feel emotionally? Are your thoughts racing? Are you feeling hurt, betrayed, frustrated, alone or overwhelmed? If you are, take a second to pause and to address your feelings before addressing the needs of your child. In order to respond well, it is like the flight attendants say, you need to put on your mask first, before supporting others around you. The same is true for caregiving relationships, check your feelings before you respond to the actions of those around you. How can you manage your response to your child? Engaging in grounding exercises can be helpful in this time. For example, taking 2 minutes to look around the room and notice 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell and if possible one thing you can taste can support grounding yourself to respond well. Grounding yourself sets a calm environment for your child and can promote safety and stability for them. Co-Regulation at each developmental stage: According to Murray et al. (2015) self regulation grows and develops alongside your child. Babies: While children are babies, it is helpful to promote structure and routine, respond to their cues and be attentive [...]