The National Center for PTSD has produced information and resources on Post Traumatic Stress Disorder. It's PTSD Coach App (available for Android and iOS) over 460,000 times and in 115 countries world-wide. The PTSD Coach app provides facts and information on self-help skills, based on research, that can help you learn about and better manage symptoms that often occur after trauma. "Features include: Reliable information on PTSD and treatments that work Tools for screening and tracking your symptoms Convenient, easy-to-use tools to help you handle stress symptoms Direct links to support and help Always with you when you need it" PTSD Coach is available as an app or desktop version, and is available in Canada in English and French. To learn more: https://www.ptsd.va.gov/appvid/mobile/ptsdcoach_app.asp

Stress is a common, normal and even necessary part of life. But if normal stress is not managed well, or if stress becomes overwhelming, the effects can have serious implications for your health. Unmanaged, acute or chronic stress can result in symptoms such as difficulty sleeping and can lead to disorders such as anxiety and depression. Learning how stress affects you and how to recognize early warning signs of distress are important tools for preventing illness. We have gathered together some tips for dealing with four of the many facts of stress: stress, sleep difficulties, anxiety and depression. 1. Stress Stress is the mental and/or physical tension that can result from adapting to any number of changes. Stress can result from a variety of things such as traffic, noise, deadlines, financial difficulties, family conflict, illness etc. Stress can be seen as a natural part of everyday life. But in the fast-paced society in which we live, excessive stress is all too common. Because too much stress can be harmful to us, it is important to be aware of the stress in our lives and learn to manage it effectively. HELPFUL HINTS FOR DEALING WITH STRESS: Take a break when you feel your stress level rising. A change of tack, a short walk, a few minutes of stretching or deep breathing can often help. Allow yourself plenty of time to do things so that you are not always feeling rushed. Give yourself permission to take a break. Relax, read a book, watch a movie. Exercise regularly. Walking, gardening or any other physical activity you enjoy will relieve stress and tension. Pick your battles. Set priorities for yourself so that you can be more flexible when it comes to the less important things in life. If needed, meet with a counsellor you trust to help manage your stress more effectively. 2. Sleep Are you having trouble sleeping? Do you find it difficult to get out of bed in the morning? Do you have trouble concentrating on complex tasks? Do you fall asleep while reading or watching TV? Are you forgetful, irritable, jumpy? You could be suffering from the beginning stages of sleep deprivation. The causes of sleep deprivation are as varied as its symptoms and include everything from stress-related insomnia, to medical disorders such as sleep apnea, chronic fatigue syndrome and narcolepsy. The good news is that sleep researchers have also found that just a few hours of rest can restore both the body and the brain to peak performance, even after hours or even days of sleep deprivation. And though some sleep disorders cannot be cured, they can be treated with a combination of drug therapy and lifestyle changes. TIPS FOR CATCHING UP ON LOST SLEEP: Pick one day each week to sleep in an extra hour and another to turn in early. If you have young children at home, try napping with them. If at any time your lack of sleep makes it difficult or impossible to function during waking hours, or if your sleep problems persist over three or four weeks, see your physician. 3. Anxiety Anxiety is a physiological, behavioural and psychological reaction to stressful situations. Anxiety may include bodily reactions such as rapid heartbeat, muscle tension, dry mouth, sweating or queasiness. It may also affect your ability to act, express yourself or deal with certain situations. Anxiety often causes apprehension, uneasiness and feelings of being detached from yourself. The purpose of anxiety is to force us to react when in threatening situations, e.g. feeling anxiety when walking in the dark of night is natural. However, people who have difficulties with anxiety experience symptoms that are more intense and last longer. In addition, anxiety may be experienced more frequently, may not have an identifiable cause or maybe an inappropriate reaction to a particular situation. TIPS FOR REDUCING ANXIETY: Learn to recognize what feelings are associated with your anxiety. When you notice these feelings coming up, try and figure out what it is that is bothering you. 20-30 minutes of deep relaxation per day can help reduce anxiety. Deep relaxation often involves slow, deep breathing, muscle relaxation and visualization. Regular exercise will help reduce tension and stress. Eliminate caffeine, sugar, nicotine and alcohol. Acknowledge and express your feelings to others. Choose some positive statements you can repeat to yourself again and again that will help calm you. Meet with a counsellor you trust to help you learn to manage your anxiety effectively. 4. Depression We all experience feeling ‘down’ or ‘blue’ once in a while. However, for people with depression, these feelings often occur several days a week or for many weeks at a time. People who are depressed can also experience: Changes in sleep patterns, weight and eating habits. A loss of interest in appearance and other things that were once enjoyable. Feelings of fatigue and energy loss. Feelings of hopelessness and helplessness. A person who is depressed can experience changes that affect virtually every aspect of their life! If you or someone you know is experiencing any of these symptoms, it could mean some help is needed. TIPS FOR COPING WITH DEPRESSION: Meet with your doctor. Tell him/her about your symptoms. Get a good check-up. Arrange to meet with a counsellor who can help you manage your depression. Practice using relaxation techniques such as meditation, slow breathing or muscle relaxation. Avoid sugar, caffeine and fatty foods. Stick to a regular, healthy diet. Exercise regularly. This can ease tension, elevate your mood and increase general feelings of well-being. Practice sending yourself positive, encouraging messages. Try developing a daily routine and work at sticking to it.

Imagine... You open your eyes from a night’s sleep to start your day…… Oh, the endless tasks. Whether you are rushing to get yourself or family members ready, you barely make it out the door on time, only to discover that you have forgotten to eat breakfast. After perhaps a pit stop for coffee and fast food, you rush to work. Welcome to the start of another typical day! Sound familiar? Everyone experiences stress at one point or another. Stress often helps us to ‘get things done’. However, when stress becomes a chronic, relentless way of life, it can affect our health and have long-term consequences. You may experience symptoms like anxiety, shallow breathing, muscle tension and fatigue. Over time you may suffer from chronic headaches, mood swings, anger management issues, memory problems, substance abuse, sleep disturbances, weight problems and increased blood pressure. Experiencing Stress: When you experience a stressful situation, your body releases stress hormones, including cortisol which enables your body to deal with the stress. Chronic stress causes your adrenal glands to become overworked and you begin to feel intense fatigue that is not relieved by sleep. The reduced function of the adrenal glands affects many of your body’s functions including your metabolism, blood sugar balance and cardiovascular system. So what do you do? Aside from reducing your stress level, the next best solution is to help your body deal with the stress. The following nutrients will help to support your adrenal glands: Vitamin C– bell peppers, spinach, broccoli, dark leafy greens, citrus, berries, cabbage Vitamin B complex– dark leafy greens, whole grains, beans, nuts, meat Calcium and Magnesium- dark leafy greens, beans, lentils, nuts, seeds Zinc- nuts, seeds, organic whole grains, eggs and meat Eating these foods every 2-3 hours will help to keep your blood sugar stable and prevent further aggravation to your adrenal glands: Protein-rich foods: beans, lentils, split-peas, hummus, nuts and seeds, nut and seed butters (almond, tahini, cashew, sunflower, pumpkin seed), eggs, fish, quality poultry/red meat/dairy High fibre foods: fruits, vegetables, whole grains, beans, lentils, split-peas Cinnamon: activates insulin receptors on cells It’s also very important to avoid the following foods while dealing with stress since these stimulate the adrenal glands: Coffee/black tea Cola Alcohol Sugar So the next time you start a hectic day……eat a piece of whole-grain toast with cinnamon to fortify those adrenals. You could also check out The Eat-Clean Diet by Tosca Reno for healthy, whole food eating ideas that will help you deal with stress.

Emma Seppälä, Ph.D. is a Science Journalist & Author (http://emmaseppala.com) and the Associate Director of the Center for Compassion and Altruism Research and Education at Stanford University (http://ccare.stanford.edu/)

Dr. Patricia Rockman, a family physician and the Director of Education and Clinical Services at the Centre for Mindfulness Studies, discusses mindfulness.

Too much to do and not enough time to do it? If so, you might be one of the 58% of Canadians who report “role-overload.” Busy lives are made up of the many and varied roles that each of us play, such as parent, spouse, employee, volunteer, care-giver, friend, coach, family member and so on. Role-overload can happen in two ways. First, we may have a lack of time to invest in the many roles that we play, which can result in a “robbing Peter to pay Paul” cycle, a coping pattern that tends to worsen over time. Second, roles may become increasingly demanding and diverse, often leading us to feel overwhelmed, incompetent, or just plain burned-out. Signs that you may be living a life that is out-of-balance include the following: Feeling over-tired despite weekends or time off Difficulty facing work Cutting out activities which you previously enjoyed Avoiding time with family and friends Anxiety Feelings of hopelessness or despair Too much overtime Too much time off Sense of loss of control over life Difficulty concentrating on the task at hand; making more errors and mistakes than is usual Nagging guilt that you are failing to do everything you should caregiver Work-life balance starts with a clear-eyed evaluation of your many roles. Begin by writing them down. You may be surprised by how many there are and what you are trying to juggle! Beside each, answer the following: Why are you doing this? When did it begin? Did you intend to continue this role when you started it? Do you want to continue it now? Which of these roles are most important to you? Which of them do you least value? Imagine a milestone birthday in the future. What would you like your friends to say about you? Set priorities that help you to determine where best to spend your time and energy. Give yourself permission to let go of, or change roles which demand too much and give too little satisfaction. The following tips might help you to get your work/life balance right. Do a one-week time study. Track where your time goes and then prioritize. Cut, rearrange, delegate tasks where possible and speak to your employer about getting further support. Do tasks in advance, both at home and at work. Prepare weekly menus, and plan around after-hour obligations. First thing on the job, review the tasks for the day and plan how you will manage them. Investigate options in your workplace for flexing hours, job sharing, telecommuting, etc. Review finances and spending to make sure you are not over-working to make money when simply saving it, or managing it differently, would be less of a strain. Identify your backup people for work and for home. Your backup person might be a neighbour who can provide emergency after-school care for your children or a fellow worker who can step into your job if a family emergency comes up. Make sure to provide your backups with the necessary resources such as contact information, keys, and procedural information. If it’s work, leave it at work. After hours, keep time spent on work emails and phone calls to minutes not hours, and then turn your devices off. When at work, ask family members to limit contact with you to specified times, unless there is a crisis. Learn to say “this can wait.” Manage your tasks. Be as efficient as possible, whether at work or at home. Put family events on a calendar and then review each week. Make to-do lists and be sure to delegate home tasks where possible. “Doing it all” or “doing it my way” is a mindset that can leave you burdened and resentful. You might need to relax your expectations and let others help. Limit the number of activities your children are involved in on weekends and during evening hours. Develop a support system. Share driving duties and child-care with other parents, organize work bees with neighbours around lawn work, and house repairs. Set up a barter system; perhaps you have a skill you can offer in return for a service you need. Learn to say “no” if you are routinely saying “yes” out of guilt, or because you are afraid of displeasing or offending others. Take care of yourself. This includes getting enough sleep and paying attention to good nutrition. Build exercise into your day. Wear a pedometer to encourage you to walk more. (Remember that thirty minutes of walking a day is the minimum you require to maintain good health.) Use your leisure time to renew your energy and maintain a view of what really matters to you. Make room for your relationships. Share your challenges and take help when offered. Schedule in time for fun. Remember that laughter is as essential as air. Some people are particularly at risk for having a life that is out of balance. Shift workers, for example, may find it more challenging to take care of their sleep, nutrition and exercise needs, and they may feel they have limited time to connect with family and friends. Single parents may feel that they do not have the social supports to help with taking care of a family. Caregivers for elderly or ill family members may feel over-burdened with little time left over for good self-care. If you think you don’t have time to consider whether or not your life is in balance, you probably are someone whose life needs re-balancing! Many situations in life are uniquely difficult. Sometimes, fine-tuning priorities proves to be very hard. If you experience long-lasting feelings of being overwhelmed, exhausted, hopeless or anxious, speaking to a mental healththat professional can be helpful. Don’t hesitate to use your EAP. Remember, life is a work in progress. Balance is a continuing process rather than an achievement. Written by: Valerie Mills-Milde, MSW, RSW

FSEAP's Smoking Cessation Service's behavioural health specialists recognize the psychological significance of the decision to quit smoking and the challenge of overcoming nicotine dependency. Our smoking cessation support services provide information to support the decision to quit, information about treatment options for nicotine dependency, and clinical counselling support (where needed), to help “quitters” stay on track. Please note that not all employers or organizations purchase the same service options for their EFAP benefit. Eligibility for services may be easily confirmed by contacting one of our toll free numbers or submitting an online request.

In addition to personalized telephone consultations and information packages, FSEAP’s Child/Eldercare Consultation service offers resource kits for caregivers. These kits cover a variety of general topics including: - Expecting a Baby; - Your New Baby; - Your Growing Toddler; - Parenting Your Preschooler; - Parenting Your 5-8 Year Old; - Parenting Preteens; - Terrific Teens, - Healthy Living for Seniors The kits provide tips, resources and information designed to help strengthen family relationships. Kit contents vary but may include pamphlets, booklets, books, posters, and toys. The items provide information for caregivers as well as information or resources for children or seniors. To learn more: https://www.fseap.ca/resource-kits Please note that not all employers or organizations purchase the same service options for their EFAP benefit. Eligibility for services may be easily confirmed by contacting one of our toll-free numbers or submitting an online request.

FSEAP's Nutrition Counselling service offers advice about issues such as: - weight loss - healthy eating - specific health and diet risks related to conditions such as cancer or diabetes Further, these services include an evaluation and interview with a dietician qualified to recommend and monitor a structured diet plan, including follow-up and support. Please note that not all employers or organizations purchase the same service options for their EFAP benefit. Eligibility for services may be easily confirmed by contacting one of our toll-free numbers or submitting an online request.

An alternative to traditional counselling, FSEAP's Life Coaching service guides clients and employees at all levels to achieve personal and professional growth. Life coaching is present and future-oriented and helpful for individuals looking to identify goals for change, overcoming challenges, and unlocking their potential. Coaching is provided through telephone consultations with a Certified Life Coach and the provision of individualized resources. Please note that not all employers or organizations purchase the same service options for their EFAP benefit. Eligibility for services may be easily confirmed by contacting one of our toll-free numbers or submitting an online request.