What is Depression? Depression is a common mental illness that affects nearly 10 percent of the people in the United States. It is a treatable, medical condition — not a personal weakness. Everybody at one point or another experiences sadness or the “blues” as a reaction to loss, grief, or an emotionally upsetting incident. Someone might say they are “depressed,” but major depression is a serious medical condition requiring professional diagnosis and treatment. Depression left untreated can lead to other health care and life problems, and if severe enough, even suicide. What Causes Depression? Depression can be caused by one specific incident or a combination of factors. Grief over the loss of a loved one, a major life change, physical or emotional harm by another person, a physical injury, illness, or even side effects of medication could cause depression. Depression can also be caused by changes in the brain, and in many instances is hereditary. Depression often runs in families. What are the Symptoms of Depression Symptoms of depression may include sadness, hopelessness, irritability, feelings of guilt, crying spells, sleep and eating disturbances, a negative self- image, the inability to feel joy, changes in body weight, decrease in energy or sexual interest, headaches, and thoughts of suicide. Depression may include other symptoms not listed here. Do not blame yourself for symptoms of depression, and do not permit them to grow worse. Instead, seek help. Myths About Depression There are many myths about depression. These include the beliefs that depression is a sign of weakness and that you are hopeless, crazy, or should be able to “just snap out of it.” It is also a myth that depression causes alcoholism or other drug addictions. Addictive diseases are a primary illness, which means they are not secondary or caused by other medical conditions. It is possible to have both diagnoses at the same time. This is called a “dual-diagnosis.” How is Depression Treated? Depression may be treated with or without medication, with individual or group counseling, diet, exercise, or other types of interventions including alternative therapies. Regardless of the approach taken, it is important to have depression evaluated by a medical doctor, preferably a psychiatrist. Thoughts of suicide warrant the immediate need for medical help.

Facts about Suicide in Canada Each day, 10 Canadians will end their lives by suicide, up to 200 more will attempt suicide, and up to 100 people will be left grieving.(1) In most cases, the person who commits suicide has tried before and made numerous attempts to reach out to others. More than ninety percent of suicides are associated with mental illness, such as depression or an addiction, and often include the interaction of other factors such as breakup of a relationship, a significant loss, financial hardship, or chronic illness and pain.(2) Signs of Suicidal Thinking A suicidal person may talk of self-destructive behavior: “Maybe I should just jump from that roof.” or “My family would be better off without me.” There may be sudden interest in firearms or poisons. They may write poetry about death or listen to music about suicide. If your friend or loved one is on medication, you may notice conspicuous overuse that could be lethal. Other Warning Signs Abuse of alcohol or drugs combined with depression, dramatic mood swings, statements of hopelessness, acting withdrawn from others, uncontrollable rage, a desire for revenge, or blatant recklessness represents emotional states of persons who have committed suicide or made serious attempts. Feeling trapped and having a high level of cynicism toward others or the employer are other risk factors associated with persons who have committed suicide in business and industry. What Are They Feeling? Many people have thoughts about suicide, but most will never make an attempt. Those that do make attempts may frequently focus on unresolved life problems. This can offer clues to their desperation. They may focus on unstoppable pain and say how there is no way out. They may not be to able sleep, eat, or work. They may experience profound depression and the inability to make sadness go away. They may not see themselves as worthwhile, or be unable to get someone’s attention whom they value. Who’s at Risk? Those at greatest risk of suicide have often experienced a disruptive life event such as the following: Loss of a loved one Divorce, separation, loss of child custody Serious or terminal illness Financial hardship or significant debt Serious accident Violence: rape, assault, kidnapping Verbal, emotional, or sexual abuse Chronic illness Feeling that things will never get better Alcohol or drug abuse Ongoing bullying Do’s and Don’ts Do take suicidal comments seriously. Do respond to suicidal statements. Don’t act shocked or panicked. Don’t say, “Oh, you don't mean that.” Do ask what means are of killing oneself are being considered. Don’t intervene alone. Do encourage the person to seek professional help. Help find resources. Do offer to take the person to get help. Do get rid of any lethal means of committing suicide: guns, poison, etc. Don’t Wait...Act When a person makes a decision to commit suicide, they may suddenly become calm. Their decision provides relief because the suicidal person has found a “solution” to their problems. Do not ignore this state of calm or apparent wellness. The suicidal person may create a checklist of “to-dos” or give away belongings. If you think a friend or loved one is planning suicide, ask. Don’t let your fear of the answer inhibit you from asking this question. Most people considering suicide will talk about it. If necessary, act to get emergency help from the police so they can intervene. You may have to contact the police over the suicidal person’s objection. But if the suicidal act is imminent, delay will only make the risk of suicide more likely. Act Fast Resources If you need immediate help for yourself or a loved one call 911. Other resources include your employee assistance program, www.suicideprevention.ca (Canadian Association for Suicide Prevention). Effect on Others Each suicide affects many other people. Blame and guilt are common, and so are shock and denial. Some may get angry with the victim for making that choice. Loneliness and sorrow in those left behind can result in depression. Support groups are extremely helpful in healing traumatic wounds caused by suicide. (1) Canadian Association for Suicide Prevention: Suicide in Canada (2) Statistics Canada - Health at a Glance. Suicide Rates

Everyone experiences the blues from time to time. Feelings of sadness, hurt, loneliness, stress, or anger can strike along with difficult life experiences. You feel upset. Feelings linger longer than you’d like, but you can still function and you know you will bounce back. Can you learn skills to help you bounce back faster and achieve new personal heights in response to life’s difficulties? Yes, you can! Are the Blues a Clue? Certain life events or medical problems can cause overwhelming sadness. These conditions include symptoms of depression that require medical treatment or support from mental health professionals. This is not the blues. These are serious health concerns. Conditions such as postpartum depression, seasonal affective disorder (winter depression), grief reactions, medical or drug-induced depressive disorders, and the sudden onset of depressive symptoms in elderly persons may require medical care. Shooing Away the Blues The rule with the blues is being patient with yourself, but persistent with intervention. If you have ruled out depression, get back to your old self by changing how you think and practicing behaviors that produce positive outcomes in your life. Think Differently. Much has been said about the power of positive thinking. Don’t dismiss it as too simplistic. It is easier to believe that external events control the way you feel and that the environment must change, not you. Sometimes the environment (or other people) should change, but what if change is not forthcoming? The only thing left is altering your reaction. This is the pathway to empowerment and the way ordinary people have accomplished extraordinary things. Don’t deny it. When you feel yourself slipping into the blues, don’t deny it. Instead, take charge of your thoughts, and decide, “I am not going to let this happen. I am not going to let this drag me down.” Then take action. Do things that will cause you to think in more positive ways. Do things you enjoy, talk to people who will lift you up, seek out humor, dress cheerfully, alter your routine, and get proactive with important goals, exciting plans, and magnificent ideas you have for your life. Focus on health. See your doctor regularly and get the proper nutrition and exercise. It will improve your stamina, make you feel better, and positively influence your mood. Eating properly, especially in the morning, limiting caffeine, reducing the intake of sugar, and taking a multiple vitamin daily can help your body and its ability to cope with stress. My Life Seems Mundane If you drift along, only responding to cause and effects around you, you can expect “Monday morning blues” more often. Life does not have to be mundane. Being proactive, thinking and acting “upstream” to pre-vent life crises, acting on goals, and fighting procrastination will invigorate your life. The payoff is feeling the blues less often. SIGNS OF DEPRESSION Major depression is a treatable psychiatric illness. It is not what we mean when talking about the blues. Depression often runs in families. If you experience depression, it can be life threatening be-cause in its severe form, it can produce suicidal thoughts. Spotting symptoms of depression and seeking a professional evaluation is your first step. If alcohol or drug use is associated with any of the following symptoms, an evaluation for addictive disease is also important. SYMPTOMS of DEPRESSION: ▪ feelings of hopelessness and despair, low self-esteem; ▪ feelings of sadness, crying jags; ▪ sleep disturbances (too much sleep, or the inability to sleep); ▪ noticeable increases or decreases in appetite with significant changes in weight, either up or down; ▪ loss of concentration, memory difficulties; ▪ low energy; ▪ inability to feel pleasure, reduced interest in fun activities; ▪ loss of sexual interest or interest in being with others; ▪ feeling physically worn down and sick; ▪ thoughts of “wanting to be out of your misery”; ▪ suicidal thoughts or planning suicide (Note: This is a medical emergency. Get help immediately. Call 911.)

Employee EFAP Orientation Video--Learn about the confidential assistance available through FSEAP's Employee and Family Assistance Program.

Dr. John Gottman, renowned marriage therapist, researcher and author, has studied what he calls the "masters and disasters" of marriage. By examining partners' heart rates, facial expressions, and how they talked about their relationship with each other and other people, Dr. Gottman (www.gottman.com) was able to predict with more than 90% accuracy which couples would succeed in their relationship and which would fail.  Below are some of the top suggestions he offers for keeping your relationship strong. "Seek help early..." Many couples postpone getting help, and as a result, live with unhappiness for far too long. "Edit yourself..."  The happiest couples avoid escalating arguments with each other; touchy subjects are addressed with great respect for the other, without use of confrontational or critical tones. "Accept influence..."  A healthy relationship is dependent upon both partners being able to accept influence from the other.  Research shows that while women are well-practiced at accepting influence from men, the reverse is not necessarily the same.  Gottman identifies that intimate relationships between men and women succeed to the extent that a man can accept influence from his female partner. "Have high standards..."  The most successful couples are those who refuse to tolerate any expression of hurtful behaviour in their relationship.  Establishing this standard early on can have long-term benefits. Research demonstrates that the longevity of a relationship is influenced by partners having developed strategies for repairing or exiting arguments before they become out of control.  Examples of some successful repair/exit strategies include: taking time out and returning to the discussion at a later time, once both partners have calmed down agreeing to change the topic making it clear that you are on the same side appreciating one another's perspectives "Focus on the bright side..."  ​Couples who experience high relationship satisfaction report that they laugh a lot and have fun together. which is key to nurturing a positive, enduring relationship.

Would You Be Ready? Do you have an active network inside and outside your company? Have you considered which new fields or companies you might want to explore? Are you aware of the resources offered by your company to find a new position? Have you negotiated the best severance package possible? Why Downsizing Happens Many companies periodically downsize or lay off employees to reduce the cost of producing goods or services and remain competitive in the market. Industry indicators often point the way to layoffs. Be aware of the movement and projections for your industry. Layers of an organization or entire departments can be downsized or outsourced to cut costs. Often the affected positions are reinstated within two years, but the company “right-sizes” to realize quick, short-term benefits. Whatever the reason, downsizing shakes up the company status quo, forcing employees to reassess their career goals. Effects of Downsizing Each workplace has a corporate culture, and downsizing disrupts that culture. Employees can become unproductive, often paralyzed by anxiety. Downsizing can challenge the loyalty you felt toward your employer, especially if you thought you would be working for the company until you retired. Whatever your situation, keep working steadily while you consider your options. Avoid pointless discussions with coworkers that intensify dissatisfaction and do not move you forward. You may feel initial relief if you're not affected by downsizing, and then guilt because your friends are fired. Downsizing is a wake-up call that can spur you to take positive action to improve your life. Short Term Actions Most companies have a set rollout for a downsizing. Communications should be ongoing. If not, you may want to ask management to clarify objectives. What is the process and the timeline? Be matter-of-fact. Avoid anger. If you are staying, remain upbeat, efficient and offer to cover new areas that need attention. However, avoid setting a pat-tern of overtime that will make you and your family miserable. If you are affected, keep personal spending down. Bank as much back-up funds as possible. Do not turn to drinking or drugs to cope. Explain the situation in matter-of-fact terms to your family and ask for their support. Don’t settle back and take a break with any paid-out vacation time and/or severance pay. Make Your Pitch Most jobs are found through personal networks. Identify your skills and companies that might be interested in your capabilities. What career or company motivates you? Meet people for lunch. Get names of contacts and gather information. Ask, “Can you think of anyone else I might talk to?” Brush up your resume, and have different formats for the career fields you are considering. Do not jump into the first job offered. Think about where you want to be. A lateral move in pay range might make sense if the company you’re considering is known for advancement. Do not send resumes randomly. Get the name of the HR person or department head you should contact. Send your resume with cover letter and mention any contact that lets you use his or her name. Follow up with a call and set an appointment. They may have a position open next week. You never know.

A financial crisis can hit when you least expect it. Illness, accidents, job strikes and layoffs are unforeseeable events that cause financial setbacks and, in turn, extreme stress. In a perfect world, you will have saved three to six months' worth of living expenses that everyone always talks about. In the real world, you may be living from paycheque to paycheque or have only a small amount of savings. Here's you'll find information and resources to help you better understand your financial situation and changes you can make for a brighter financial future. Helpful Online Resources Credit Counselling Society offers information, tools, resources and services to help you with making a personal budget, resolving debt problems including consolidation and bankruptcy. Also, offers financial calculators to help you better understand your financial situation. Credit Counselling Canada Manage Personal Finances - Government of Canada offers information such as on budgeting, credit cards, banking, mortgages insurance and retirement planning to help individuals make good financial choices. Credit, Debt and Consumer Law (Dial-a-Law) Canadian Debt Relief Women's Institute for Financial Education MoneySense Community Volunteer Tax Preparation Program Financial Consumer Agency of Canada Books Personal Finance for Canadians for Dummies, by Eric Tyson and Tony Martin The Complete Idiots Guide to Managing Your Money, by Robert and Christie Heady Easy Money: How to Simplify your Finances and Get Want You Want Out of Life, by Liz Pulliman Weston Rich Dad Poor Dad, by Robert Kiyosaki and Sharon Lechter Your Money or Your Life: Transforming Your Relationship with Money and Achieving Financial Independence, by Joe Dominquez How to Get Out of Debt, Stay Out of Debt and Live Prosperously, by Gerrald Mundis

Are You in Trouble with Debt? You experience worry, anxiety, or sleeplessness over debt problems. An increasing amount of your income is going to debt payments. You pay only the minimum amount on loans and credit cards. You have reached your limit on credit cards. Debt prevents you from making contributions to your retirement plan. You’ve been in debt before, got out of it, but are burdened by debt again. There are a few simple strategies you can implement now to get your own financial house in order. If you implement the following strategies over the next month or two, you will find yourself in a better financial situation in just one year from now. Step 1: Knowledge is power (and denial isn’t) For this to work you must get a grip on your cash flow. This step does not require you to spend hours planning a budget or tracking every expense for months. Simply go to the website of the Financial Consumer Agency of Canada and click on Budgeting under the Tools heading. Using either the easy online Budget Calculator, or downloading the excel spreadsheet, fill out the income and expense lines that apply to you. Both tools will create a report with a financial summary and charts. Do not worry about getting everything exact – this is meant for you to get a quick, rough idea of your monthly or annual income and expenses. You may need one category simply called “cash” to record how much you take out from the ATM each month for day to day purchases. Use your bank statements from the past couple months to help. Do this now. Step 2:  Find the magic numbers Using information from Step 1, there are three numbers you need to know: a) your average monthly expenses, b) the total value of your large annual expenses like car and home insurance, and c) how much you need for fun and annual vacation. The first number is the amount you need in your main personal chequing account each month – the one you pay your basic expenses from like phone, rent/mortgage, food, gifts, cable/internet, day-to-day cash, etc.. The second number, divided by 12, gives the amount you need to save each month to have enough to cover these major bills next year (rather than pay with your credit card or use the monthly payment plan that both charge interest). The third number, again divided by 12, is how much you need to start saving each month to have fun on vacation. Do this now. Step 3: Open an electronic Piggy Bank. Open three (2) no-fee savings accounts either at your current bank or credit union, or easily set them up online at tangerine.ca. Name one account your “annual expense fund”, and the other your “holiday/fun fund”. Make sure that: (i) you can access the accounts and transfer funds easily online or through an ATM, and (ii) that you link these accounts to your main chequing account. Do this now - even if you don’t think you have the money to save. Step 4: Manage your money (you really can!) Each month, leave enough money in your chequing account to cover just your basic monthly expenses that you calculated in Step 1. Transfer any additional funds (especially when any extra cash or tax refund comes in) to your new savings accounts. To do this go back to step 2 and see how much you need to put into the accounts to start saving for major expenses and for holidays/fun. If your cash-flow is pretty good right now, you can set up each account to automatically transfer funds from your chequing account to these savings accounts. That’s the ideal way to do this – small automatic monthly transfers. Step 5: Stop the bleeding. Credit cards are not your friend. They may be convenient, and they may act as an emergency fund when needed, but too many of us have made them part of our monthly budget. Remember that this is not your money, and they charge you big bucks for the privilege of borrowing it. It’s not realistic, however, to think you won’t ever use credit, so do the following. Call your bank and ask if they have a low interest card or if you can attach you’re your card or interest rate to your personal line of credit or your mortgage if you have one. Transfer any balances from your high interest credit cards to this new account; you’ll save a lot on interest. Step 6: Put pride aside and get help Most of us believe that we “should” be in control of our finances, that we “shouldn’t” need help with managing our money. Well, that all sounds good, but if it’s not working, give yourself a break and get some help. If you’re feeling shy about talking to someone directly about your situation, there are great resources online. Go to Financial Consumer Agency of Canada, the National Bank or getsmarteraboutmoney.ca for fast free help, or to your local Credit Counselling agency. If you would like personalized help, your FSEAP Employee Assistance Program offers confidential Financial Coaching and Credit Counselling. Breathe, and remember, progress not perfection If you follow these steps, you will eventually make progress on managing your money. Even if you’re on a low income right now, take the steps above – you’ll feel better knowing what’s really happening, and you’ll be ready to get going when your income improves. These simple steps will make a difference – you owe it to yourself to start taking control today!

If you are feeling anxious, sad or depression, Mood Tools is a simple to use app, with assessments, tools, a thought diary, and resources to help you lift your mood. Free. Created by: http://www.moodtools.org/ Apple: Download on the App Store Android: Get it on Google Play

From the Centre for Clinical Interventions: Worry and Rumination Feeling worried and anxious can be normal and something that all of us can expect to experience from time to time. However, worry and anxiety can be problematic when they become excessive, distressing, out of control, and interfere with your ability to function well in day-to-day life. The Centre for Clinical Interventions has created a series of resources on worry and rumination. Resources include information and worksheets on Generalized Anxiety and worry, and a 10-module workbook--What? Me Worry?! This Workbook is designed to provide you with some information about chronic worrying and generalized anxiety disorders and suggested strategies (activities and exercises) for how you can manage your worrying and anxiety. >> Go to Resource (https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Worry-and-Rumination)