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9/20/2010

Employee Assistance Program (EAP) - What is it and How to Access It

The Peel Board's Employee Assistance Program (EAP) is a free, confidential assessment, short-term and /or referral service available on a voluntary basis to all Peel Board employees and their immediate/dependent family members.

EAP assists with issues that can affect your personal well-being as well as work related concerns. These problems may include a wide variety of situations and concerns such as: marital problems, family conflict, health and emotional difficulties, stress, substance misuse, grief, communication issues and work related issues.

The decision to seek help in resolving an issues is ultimately your decision, EAP is a voluntary program which respects your right to privacy.

Assistance is available by calling the EAP counsellor on a confidential line at: 905 362-0767

The counsellor will speak with you directly or will return your call as soon as possible. Subsequently, a meeting will be arranged at a convenient time to discuss your concerns.

Some of the solutions you and the EAP counsellor may consider include: short-term counselling, referral to a community therapist or other community agencies. The decision to proceed is yours.

It is suggested that, if you decide to seek counselling outside of the EAP, you call the EAP counsellor to make sure the therapist meets the qualifications stipulated in your benefit coverage.

Category: Emotional Health; Physical Health

8/30/2010

Abdominal Breathing

So You Think You Can Breathe

Breathing is one of those things your body does that you don't have to think about. However, it can be to your benefit to pay a little more attention to how you breathe, so that you don't miss out on major health benefits for your lungs. A little deep breathing will rid your body of toxins and help calm you.

Here's a quick test:
Inhale and exhale normally, looking down as you do. If you don't see your belly moving, your breathing is short and shallow.

Now try this:
1. Lie flat on the floor (if possible) or sit upright in comfortable chair. Place one hand on your belly, the other on your chest.
2. Inhale deeply and slowly as you count to five. Your belly button should move away from your spine, and your chest should widen and rise slightly as your lungs fill.
3. Exhale slowly to a count of seven. Your belly button should pull towards your spine.
4. Let your belly button be your guide. When you inhale deeply, feel your belly button go out as your lungs fully expand with air. When you deeply exhale, feel your belly button suck in as you blow out old air and carbon dioxide.

Try to take 10 deep breaths like the one you just practiced as many times during the day as you can, and especially when you are under stress.

Adapted from an article by ‘The You Docs - Dr. Mike Roizen and Dr. Mehmet Oz
Toronto Daily Star August 3, 2010

Category: Emotional Health; Physical Health

5/3/2010

Meditation Tips

With all the busyness of the day, it is easy to feel overwhelmed. You can’t avoid all stress, but you can counteract its negative effects by learning how to create a relaxation response, a state of deep rest that is the opposite of the stress response. The relaxation response does not mean laying on the couch, sleeping or being lazy.

Meditation will quiet your mind and recharge your batteries. Meditation is a focusing of the mind on a single object, creating the cessation of all thought. As thoughts dissipate, the mind becomes quiet, and we are able to be fully present in the moment.

Deep breathing is one form of meditation which is easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check.

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor.

If you would like to deepen your meditation experience, try these guided meditations:

For Meditation 2

For Meditation 3

Category: Emotional Health; Physical Health

4/5/2010

Employee Assistance Program—What is it and How to Access It

The decision to seek help in resolving an issues is ultimately your decision, EAP is a voluntary program which respects your right to privacy. Assistance is available by calling the EAP counsellor on a confidential line at: 905 362-0767.

The counsellor will speak with you directly or will return your call as soon as possible. Subsequently, a meeting will be arranged at a convenient time to discuss your concerns.

Some of the solutions you and the EAP counsellor may consider include: short-term counselling, referral to a community therapist or other community agencies. The decision to proceed is yours.

It is suggested that, if you decide to seek counselling outside of the EAP, you call the EAP counsellor to make sure the therapist meets the qualifications stipulated in your benefit coverage.

Category: Emotional Health; Physical Health

3/8/2010

Couples Counselling

If you are in an intimate relationship and it has lasted long enough to be a 'long term relationship', you may have noticed that you and your partner have gone through some changes together.

Like individuals, relationships go through developmental stages, with some of these stages feeling challenging and difficult. Committed relationships are thought to go through 5 different stages: The Romance Stage, The Disillusionment Stage (also known as Adjusting to Reality Stage); The Power Struggle Stage; The Stability Stage (also known as Friendship Stage); and lastly The Commitment Stage (*).

Most people go through these stages several times in their relationships. The media continues to report that over half of all marriages end in divorce; a clear reminder that intimate relationships are emotionally hard work with a chance of failing despite all of our efforts. Many relationships feel more challenging after the Romance stage, which lasts 2 months to 2 years. Many couples get married in the Romance Stage, before they have had a chance to work through difficult issues and really get to know all the sides of their partners.

In addition, life events and time change people, and they are not the same individuals that they were at the beginning of the relationship. Some couples grow apart as their priorities become developing their careers, or having children.

It is becoming more common for couples to seek help outside of the relationship when they feel they can no longer fix their marriage on their own. Counselling can provide emotional support to a couple, and help them set a common goal that they can work towards (be it better communication, feeling close again…). Counsellors can provide an objective approach to issues, that helps both parties feel they have a voice and they have been heard.

Getting connected with a counsellor is as easy as contacting the PDSB's Employee Assistance Program, which provides confidential services to all school board staff. The EAP's confidential line is 905-362-0767.

(*) Schultz, Sarah. "The Modern Life Survival Guide; 5 Stages of Committed Relationships." New Heights Life Coaching.

Category: Emotional Health; Physical Health

2/22/2010

Getting a Good Night's Sleep

Today's fast-paced consumer society places high demands on individuals. Trying to balance all the competing demands can place a heavy burden on a person and quite often these demands interfere with a person's ability to get a good night's rest.

An average adult needs seven to eight hours of sleep every night. If a person does not get this amount of sleep, and particularly where this becomes a regular pattern, a person may experience a number of effects, including reductions in, or impaired:

• ability to concentrate on tasks
• reaction times
• balance
• decision-making ability
• judgment
• learning ability
• mood or ability to cope with stress

Sleep is vital to your ability to perform well at work and meet the demands of today's active lifestyles. Here are a few tips to help you get a good night's sleep:

1. Go to bed and wake up at the same time every day.
2. Make sure you have a very comfortable bed and pillow.
3. Keep your room as dark and as quiet as you can.
4. Avoid eating large amounts of food just before bedtime.
5. Reduce your caffeine intake during the day. Coffee, tea, chocolate, and energy drinks, can all affect your ability to get to sleep and stay asleep.
6. Avoid long naps during the day.
7. Don't use alcohol as a sleep aid. Alcohol disrupts your sleep patterns.
8. Keep pets out of the room when you sleep.
9. Avoid fluids after 8:00 p.m.

Category: Emotional Health; Physical Health

2/8/2010

Body Image

What do you see when you look in the mirror? If you feel comfortable, happy and healthy with your weight and have a realistic perception of your size and shape, this is identified as a healthy body image. Problems exist when you look in the mirror and have a distorted image of your shape and size.
Being unhappy with your body can affect how you think and feel about yourself as a person. A poor body image can lead to emotional distress, low self-esteem, unhealthy dieting habits, anxiety, depression and eating disorders.
Developing a positive body image and healthy mental attitude is crucial to a person's happiness and wellness. Here are a few tips to help you tune into establishing a positive body image:

• Be kind to yourself – Learn to accept yourself for who you are. Recognize your strengths, talents and abilities. Celebrate the unique body and self that is you.
• Challenge the current values portrayed in media – accept all body sizes as good. Look for and create role models that are a better reflection of reality.
• Establish healthy lifestyle choices – Eating healthy food can promote healthy skin and hair, along with strong bones. Regular exercise has been shown to boost self-esteem, self-image and energy levels. Get plenty of rest each and every night.
• Change your viewpoint – Instead of asking "How can I get thin?" ask yourself "What can I do to be healthier and happier?" Recognize that your body size is, to some extent, dependent on your genes and your weight is not necessarily something you can change. The way you live your life is.

Information from: www.peelregion.ca/health/eating/weight/thinking.htm

Category: Emotional Health; Physical Health

1/18/2010

Life Balance and New Years Resolutions

After the holidays and into the new year, we work our way into getting back into a routine which is often thrown off at this time of the year. Many people make new years resolutions and tell themselves this will be the year to make changes.
A life balance approach to new years resolutions means that we take a realistic view of ourselves and our situations, and we set goals accordingly. Resolutions should motivate you but should also be attainable. Rather than saying "I want to lose 30 lbs this year", we can reframe this into "I want to feel and look my best this year".
After setting this general goal, we may set out ways to reach this goal, such as incorporating more fruits and veggies into our diet, doing a physical activity three times a week, and eating smaller more frequent meals through out the day.
Remember, resolutions as well as goals should be SMART: Small, measurable, attainable, realistic, time limited.
Lastly create a resolution that meets a need that is high on your priority list. For example, you may have been putting off some professional development because you've been busy. Make registering in a professional development activity first on your list of priorities. Lastly, make your resolution about YOU, and bettering yourself / your lifestyle.
To recap: resolutions should be SMART, of high priority to you, and about YOU.
Happy New Year !!

Category: Emotional Health; Physical Health

11/23/2009

5 Simple Tips to Reduce Stress

It may seem like there will never be enough hours in the day for all your errands, demands between your career and family responsibilities, paying the bills or commuting to work. For most people stress is a huge issue, but the good news is that stress is a condition that is controllable.

There are various ways to keep stress under control. It is just a matter of putting in the effort and making the time to incorporate some positive changes into a person's daily routine. The ultimate goal is to live a happy, healthy, balanced life. Here are some stress reduction tips:

1. Take some time for yourself. A lot of times individuals get stressed because they have too many demands satisfying other's needs and they neglect to take time for themselves. Go get a massage, read a book in a coffee shop, tour your favorite museum or just pamper yourself.

2. Get enough rest. Ideally a person should get 8 hours of sleep every night. Sleep is the time when the body restores itself. You will wake up feeling refreshed and rejuvenated and able to tackle the day's responsibilities with ease.

3. Laughter. Try laughing as often as possible to release the healing hormones, endorphins, the body's natural pain killers. Laughter lowers blood pressure, reduces stress hormones and boosts your immune function. Striving to see the humor in life makes the daily routine more enjoyable.

4. Breathe. Deep breathing is an easy stress reliever that has numerous benefits for the body, including oxygenating the blood, which wakes up the brain, relaxing muscles and quieting the mind. Breathing exercises are helpful because you can do them anywhere, and they work quickly so you can de-stress in a flash.

5. Exercise. Exercise is a great way to relieve stress. Join the gym, go for a brisk walk or swim or join a workout class with a friend. Exercising releases endorphins which energizes the mind and body, a guaranteed de-stressor!

Category: Emotional Health; Physical Health

10/19/2009

Meditation

Meditation : what is it all about ?

For an increasing number of people, meditation (relaxation) is an important tool for stress management. Meditation has been around for as long as human beings. People have always looked for inner quiet and physical relaxation for spiritual reasons, self- realization and /or health reasons. So what exactly is meditation ?

Meditation is simply taking the time to stop and relax, to take time out from our hectic schedules to tune into and appreciate the moment. Meditation may be walking along a lake or forest path, sitting in a still room and enjoying the experience. It's really about staying in the moment and being in touch with our surroundings and our inner world.

This beginning meditation experience will allow you to relax the muscles of your body and can help reduce tension and anxiety. Long, deep, slow breathing is the first step, followed by systemic tensing and relaxing of each muscle group in the body. Having a focal point during this process is important to help stop the mind from racing and wandering. A focal point can be anything from the breath, meditative music, or the voice on a mediation tape. Once the muscles are completely relaxed, you can simply enjoy this experience of complete muscle relaxation or you can move on to a visualization.

A visualization is using the imagination to take us to a place we'd like to go. This is often a calm and peaceful place that feels safe. Visualization is really about training our mind to relax and focus on the calm and positive images that can keep us balanced and healthy.

If you are interested in experiencing meditation, please contact the Employee Assistance Program for information about our Introduction to Relaxation Workshop. You can also go to My Learning Plan to find out more about these single session, introductory, experiential workshops offered free of charge to any PDSB employee.

A web site that might be of further interest is www.freemeditations.com

Category: Emotional Health; Physical Health

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