Consistancy in exercise is key - but how do we get there?

Motivation Monday! Today our Exercise Specialist provides pointers and tips on how to succeed with your healthy living and activity goals by building momentum. Consistency is key! Click the image below to check it out.

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Heart Healthy

To register online: http://lbdpcn.com/Pages/Event-Details.aspx?EventID=33&EventSeriesID=70&

Health Talks

Our PCN healthcare team brings you Health Talks - a series of health related sessions offered to you for FREE! No need to register, just show up to the session(s) you want to learn more about. Questions encouraged! See our website for descriptions of each session. 

Mental Illness Awareness Week

Mental Illness Awareness Week (MIAW) is an annual national public education campaign designed to help open the eyes of Canadians to the reality of mental illness. This year, MIAW is October 5 - 11th.

Mental illness is a medical condition that disrupts a person's thinking, feeling and mood.  It also affects a person’s ability to relate to others and impacts the way they function daily.  The Diagnostic and Statistical Manual of Mental Disorders (DSM) is the handbook used by health care professionals to assist them in understanding and clarifying the criteria for diagnosing mental disorders.

A few different types of mental illnesses include:

Major Depressive Disorder
Generalized Anxiety Disorder
Schizophrenia
Schizoaffective Disorder
Borderline Personality Disorder
Bipolar Disorder
Obsessive Compulsive Disorder

Every person’s mental health can be affected by day to day stress, but living with a mental illness means consistently suffering from signs and symptoms.  Mental illness can be scary when suffering alone or in silence.

“20% of Canadians will personally experience a mental illness in their lifetime."
See the Canadian Mental Health Association website for more facts about mental illness.

You or someone you know is suffering from a mental illness.

The Canadian Alliance on Mental Illness and Mental Health have launched their “Faces of Mental Illness Campaign” to show Canadians that it affects everyone, in all walks of life.  Please check out their website and read the stories along with the faces that share their personal struggles and success in managing a mental illness.



Terri Ward is a Mental Health Therapist at the Leduc Beaumont Devon Primary Care Network.

Healthcare Videos

A few members of our healthcare team recently produced videos with HUTV, our patient education television provider. What is a PCN? What is their role within a PCN? What type of services do they provide? Check out each video to find out!

Exercise Specialist - Corinne Cutler

Registered Nurse - Cherie deBoer

Registered Psychologist - Sheila Gothjelpsen

Our Registered Psychologist, Sheila Gothjelpsen also created a video on Depression and Stress Management. Find out more about the symptoms, risks, treatments and where to get support:

Depression and Stress Management - Sheila Gothjelpsen

6 Tips for Managing Holiday Stress

The holiday season can be very overwhelming for most. LBD PCN Registered Psychologist, Sheila Gothjelpsen offers these tips on managing holiday stress:

1. Evaluate expectations - whether they’re yours or someone else’s, unrealistic expectations can lead to stress. Remind yourself that you don’t have to do it all.

2. Ask for help - enlist the help of family and friends to share the load of entertaining. Reach out to others for support, advice and assistance when needed.

3. Review what you value about the holiday - ask yourself: “Am I focusing on what I truly value this holiday season?”

4. Look after yourself - self-care is important during the holiday season as increased stress can increase your risk for colds, flus and mental health issues.  Try to eat healthy and exercise as much as possible to help manage stress (we know this one is a challenge).

5. Relax - use deep breathing, meditation or any other relaxation technique to help lower overall levels of tension.

6. Make a List - not a Christmas or holiday present wish list, but rather a gratitude list.  Note all the things you’re thankful for this holiday season and review it every day.

Dealing with holiday stress - workshop

The Leduc Beaumont Devon Primary Care Network is hosting a workshop on how to deal with holiday stress. The workshop will be held Thursday, December 5th from 2:00 pm - 4:00 pm at the PCN office.

Please see the poster below.

Participants must register by November 29th by calling our office at 780-986-6624.

Reducing Holiday Stress

The holidays can be a joyful time, offering a chance to reconnect with friends and family, but they can also be stressful. You may feel pressure to buy and give gifts. Maybe you are worried about money. The holidays can also be hectic. There never seems to be enough time to get things done. Think about the kinds of events that trigger stress for you during the holidays. Then you can focus on one or two things you can do that will help the most to reduce stress. Here are some ideas:

Stress Reduction

Stress affects us all. You may notice symptoms of stress when disciplining your kids, during busy times at work, when managing your finances or when coping with a challenging relationship. Stress is everywhere. And while a little stress is okay - some stress is actually beneficial - too much stress can wear you down and make you sick, both mentally and physically. The first step to controlling stress is to know the symptoms of stress.

HOLIDAY STRESS REDUCTION TIPS

• Know your spending limit. Lack of money is one of the biggest causes of stress during the holiday season. This year, set a budget, and don't spend more than you've planned. It's okay to tell your child that a certain toy costs too much. Don't buy gifts that you'll spend the rest of the year trying to pay off. 

• Give something personal. You can show love and caring with any gift that is meaningful and personal. It doesn't have to cost a lot. Or use words instead of an expensive gift to let people know how important they are to you. Make a phone call or write a note and share your feelings. 

• Get organized. Make lists or use an appointment book to keep track of tasks to do and events to attend. 

• Share the tasks. You don't have to do everything yourself. Share your "to do" list with others. Spend time with friends and family while you share tasks like decorating, wrapping gifts, and preparing the holiday meal.

• Learn to say no. It's okay to say "no" to events that aren't important to you. This will give you more time to say "yes" to events that you do want to attend.

• Be realistic. Try not to put pressure on yourself to create the perfect holiday for your family. Focus instead on the traditions that make holidays special for you. And remember that just because it's a holiday, family problems don't go away. If you have a hard time being around your relatives, it's okay to set limits on your time at events and visits. 

During the holidays 

You may not be able to avoid stressful situations during the holidays, but you can plan to respond to them in a healthy way. 

• Take breaks from group activities. Pay attention to your own needs and feelings. Spend a little time by yourself if you can. Meditate, or do some relaxation breathing. Go for a short walk.

• Keep a regular sleep, meal, and exercise schedule. Limit your alcohol. Taking care of yourself will help you deal with stressful situations during the holidays. 

• Get support if you need it. Holidays can sometimes trigger depression. They can be especially hard if you are already dealing with the death of a loved one or the breakup of a relationship. You may feel embarrassed to ask for help, or you may think that you'll get over "the blues" on your own. But most people need treatment to get better. Talk with your doctor about counseling and medicine for depression. 

Coping with grief and loss:

Helping Yourself Heal During the Holiday Season

by Dr. Alan Wolfelft

Stress, depression and the holidays: Tips for coping

Mayo Clinic

Ledise Mason is a Registered Nurse at the Leduc Beaumont Devon Primary Care Network.  

October is Healthy Workplace Month

Here is a list of activities that might inspire you to “Take Action” on your Mental Health in the Workplace this week: 

Pay a compliment to a colleague
A quick and easy way to brighten someone’s day and hopefully your own
Send an e-card.

Participate in a Sudoku Challenge

Play a game with coworkers

Manage your work stressors
Understanding your stressors and how to manage them helps you cope and be prepared for future stressors.

Get some natural light and/or fresh air
Sometimes a change of focus is as good as a break. Enjoy the scenery just for one minute per hour daily and reflect on the good things in life.

Have a proper lunch break
Relax over lunch, for even just a short time, for a more energized afternoon. 

Work on self-awareness
Take time to reflect on your intentions and actions.

No work at home week
Make this the week you don’t take work home. Enjoy time with family or friends instead. It may be  helpful to do an activity to transition from work to home such as taking a short walk, doing a crossword puzzle or listening to music before beginning your evening routine.

Talk it out
If you have a rough day, talk it out with family or friends. Talking can help you feel better and resolve problems.

Family Meal Night
Designate at least one night a week as Family Meal Night. No television, cell phones or distractions-just a nice meal and catching up with everyone’s busy lives.

No screen night
Declare one evening a week as “No Screen Night”. Turn of the tv, video games, computers, PDA’s and Ipods. Read a good book or go for a walk with a family member, friend or neighbor.

Family outing day

Board games night
Have a good ol’ fashioned board games night with family or friends

No PDA’s allowed
For one evening, turn off all PDA’s and cell phones from 6:00pm until the next morning

Meet a friend for supper

Girl’s/Boy’s night out

Writer a thank you letter
When is the last time you wrote a letter?? Take this time to send a letter of appreciation to someone who has been an important influence to you

Learn about Mental Health Issues

Shut off negative inner voices
Focus on the positives. Write a list of things that make you feel good and review them when you’re down. 

Access your accomplishments
Ask yourself , “what felt meaningful today?”. At the supper table maybe invite your family to share the best part about their day. 

Try something new
Try a new activity and see what happens!

Friendly photos
Keep loved ones close to you all day by taking a photo and posting it in your workspace. 

Any other activity you feel promotes your Mental Health 

Please remember that this is just a sample of activities you may want to try incorporating into your daily lives. If you already have activities you do, you’re way ahead of the game! And if you have other ideas of things you would like to try great! The hope is that starting in the month of October we will all participate in making a conscious effort to work towards creating a Healthy Workplace. This is something we want to continue with all year and hope it becomes a normal part of our workplace. 

Provided by: 
AHS

For more information, please visit the Healthy Workplace Month website.