The statistics are alarming. One in four Canadians will need treatment for depression at some time in their life--but only a third of those people will ever seek help. While depression is quickly catching up to heart disease as the greatest worldwide cause of disability, its seriousness often goes unrecognized. The Centre for Applied Research in Mental Health and Addiction and BC Mental Health and Addictions Services have published a self-help guide to provide information about depression and strategies that can be helpful in managing depression. This guide is helpful for: Individuals with depressed mood Concerned partners, family members or friends who want to help an individual struggling with depressed mood Description: "The Antidepressant Skills Workbook (ASW) gives an overview of depression, explains how it can be effectively managed according to the best available research and gives a step-by-step guide to changing patterns that trigger depression. In this self-care guide, we show how to use cognitive and behavioural methods to make important changes in thinking and actions that help one to emerge from depression and make it less likely to recur. These methods can be used in combination with depression treatments, increasing their effectiveness. Note that for most people with serious depression, the use of this self-help guide alone will not be sufficient to resolve the depression. People with major depression should obtain treatment with antidepressant medication or Cognitive Behavioural Therapy." The workbook is available FREE is available online (can be viewed on-screen or printed, or listened to, or downloaded as an audio workbook. Copies are available in English, French, Punjabi, Chinese, Vietnamese, or Farsi. English version--Download here (PDF) French version--Download here (PDF) (Guide d'autosoins pour la dépression) Punjabi version--Download here (PDF) Chinese version--Download here (PDF) Vietnamese version--Download here (PDF) Farsi version--Download here (PDF)

Achieving and maintaining work-life balance has never been more difficult. Created by the Canadian Mental Health Association, this quiz will help you assess if your work and personal lives are in balance. Click to access the Work-Life Balance Quiz

We can improve our relationships with others by leaps and bounds if we become encouragers instead of critics. ~ Joyce Meyer Truth #1 Each relationship contains a reservoir of hope. We find that most partners retain their wish for the relationship to improve even when it appears improbable. Truth #2 One "zinger" will erase 20 acts of kindness. Research has shown that it takes only one put-down to undo hours of kindness you give to your partner.  Intimate partners must learn to manage their anger and to control the exchange of negative behaviour. Truth #3 Little changes in you can lead to huge changes in the relationship. Add acts of thoughtful kindness to your relationship - and subtract acts of thoughtless nastiness. Complement your partner on how he or she looks, touch your partner's back when you walk by - and subtract from your relationship acts of thoughtless nastiness - ignoring your partner when you are angry; calling your partner names. Truth #4 It's not the differences between partners that cause problems but the way in which differences are handled when they arise.  Rather than focusing upon areas of agreement and disagreement, partners in happy relationships develop good listening skills that involve understanding and acceptance of the other's differences. Having a good listener is having a good friend.  In a happy relationship, a partner can count on his or her mate to be a good friend - not a judge or counsellor. Truth #5 Men and women fight using different weapons, but suffer similar wounds.  For various reasons, men often have a harder time handling conflict, while women have a harder time tolerating emotional distance.  When couples learn to monitor and contain their responses, they learn to work together to achieve the closeness they both want. Truth #6 Partners enter into relationships with no agreed-upon rules or skills for handling the strong negative feelings that are an inevitable part of all relationships. Without rules, in the face of conflict, partners often resort to forms of guerrilla warfare with random sniping that can seriously wound their mates. Partners need to learn relationship skills and become good at them.  Instead of letting conflict take control of them, partners need to take control of conflict.

It is easy for struggles to be seen as the sign of a failing relationship. If, however, you can view your relationship in a context of continual growth and development, you are likely to achieve a more positive outlook. The way in which you think about your difficulties, manage your feelings, and act under stress can have a significant impact upon the quality of your relationship. Following is a description of the developmental stages that couples encounter as they struggle between the need for autonomy and the desire for intimacy in a relationship.  These stages define the "stepping stones" of differentiation that move couples toward greater intimacy with one another while remaining true to themselves.  Differentiation is key to the experience of a more vital, satisfying relationship. Stage 1: Symbiotic (Oneness) Often referred to as the Romantic Stage, this stage is characterized by an experience of blissful oneness.  Significant parts of one's beliefs, behaviours, and personality are temporarily suspended in order to support the coming together as a couple.  Differences are minimized and only the good in the other partner is observed. Stage 2:  Differentiation (Power Struggle) The second stage is entered as differences begin to emerge and one sees the other's imperfections.  This stage can be very stressful and go on for years.  While some couples are able to deal with their differences through healthy communication and negotiation, most couples try to resolve the power struggle by attempting to return to the comfort of symbiosis.  These partners seek to re-establish togetherness by denying their differences or engaging in angry escalating arguments to convince the other to agree. Stage 3:  Exploration If partners can resist the pressure to return to the symbiotic state, each can begin to re-establish an identity, independent of how the relationship is faring.  This important stage, however, often presents a crisis.  It may seem as if all love and caring has disappeared.  To make matters worse, the timing may be different for each partner, encouraging one partner to cling while the other distances.  If both partners distance simultaneously, they may feel more like roommates than lovers.  The objective of this stage is to re-define and sustain one's identity under stress which will form a new foundation for reconnection. Stage 4: Connection In this stage, partners have strengthened their identities and learned to think more productively about their differences instead of reacting negatively.  There is a return to a deeper more sustainable level of intimacy which is often accompanied by an enlivened sexual relationship. Stage 5:  Synergy As partners now manage their emotional reactions to differences more effectively, intimacy deepens.  One becomes capable of relating in ways that are true to one's most deeply held values and beliefs while actively supporting the other's right to do the same.  The flow between autonomy and intimacy becomes easier.  Each partner benefits from this synergy and both now desire to give back to the world.

Studies by occupational and environmental medicine researchers report that up to 40% of U.S. workers experience fatigue.  Low energy levels can sap your motivation, reduce productivity, lead to increased errors, and harm interpersonal relationships by making you cranky and difficult to work with. Keeping energized at work can vastly improve the quality of your time spent on the job, and it can help you jump-start your career. What You Can Do at Home 1. Get enough sleep Although medical professionals recommend that adults get at least 8 hours of sleep per night, the average adult reports sleeping just 6.8 hours per night according to a 2005 Sleep Foundation poll. Getting a good night’s rest is the simplest way to dramatically boost your workday energy levels. To maximize the quality of your sleep, avoid using alcohol, tobacco and caffeine (include tea) close to bedtime.  All three interrupt sleep patterns.  If you chronically snore, check with your doctor to see if you may be suffering from sleep apnea, a condition that disrupts oxygen flow to the brain during slumber. 2. Exercise regularly Although exercising before work is a great way to increase both mental and physical energy, studies show that you can permanently boost energy levels throughout the entire day by maintaining a regular workout schedule. Better yet, consistency is more important than intensity.  Even a brisk walk for 20 minutes each day can make the difference between feeling awake and energetic or sleepwalking through the day. 3. Eat right Not only are vegetables and whole grains good for you, they help maintain consistent energy levels because their sugars are absorbed slowly by your body, thereby helping it to avoid blood sugar crashes that lead to exhaustion.  (Looks like your mother was right all along!) 4. Reduce stress Stress takes both a mental and physical toll on your energy.  Look for positive ways to release work or family related stress.  Seek counseling or mental health guidance for problems that seem overwhelming. What You Can Do at Work 1.  Put down the coffee, pick up the water Although coffee can be a quick energy boost, users inevitably surf that wave right back to the bottom. Coffee also causes dehydration, one of the most common causes of fatigue, delivering a double whammy to your energy levels. Experts recommend that adults drink at least 8-10 cups of water per day.  Coffee junkies can vastly improve energy levels by swapping out their coffee consumption with water. 2. Take a short break While putting your nose to the grindstone for 8-10 hours may seem admirable, taking short breaks every hour or two can actually increase productivity.  When your attention starts to waver from your work, take a step away from what’s in front of you and allow yourself a quick walk through or outside the building. 3.  Snack regularly Health experts agree that eating several smaller meals a day instead of the usual three large meals helps to smooth out energy levels.  Keep supplies of healthy snacks available at your desk for between-meal snacking. Repetitious and mundane tasks can sap mental energy as boredom replaces enthusiasm. Proactively seek out new tasks and responsibilities in order to challenge yourself mentally. When you can seemingly do a job in your sleep, it’s time to move on to something new. #energy #work

The Centre for Addiction and Mental Health (CAMH) has created a 20-minute online tutorial about Problem Gambling. It presents basic information about problem gambling, such as: how gambling is defined how games of chance work what problem gambling is the effects of problem gambling the signs of problem gambling how problem gambling is treated, and where to get help To access this course, click on the button below. You will be directed to a site outside of FSEAP.

Like many people, you may enjoy an occasional drink and the pleasant effects of a little alcohol. However, you may also wonder at times if you are drinking too much, in terms of the effect that alcohol is having upon your health or quality of life. To genuinely enjoy the use of alcohol, you need to know you are drinking in a way that does no harm to you or anyone else. Harm may be in the form of problems that are arising in relation to work, finances, health, or relationships. In this post, you'll find a resource that can help you take a closer look at how much you're drinking and how to reduce your risks when drinking. Drinking Less is Better (Infographic) Science is evolving, and the recommendations about alcohol use need to change. Research shows that no amount or kind of alcohol is good for your health. It doesn’t matter what kind of alcohol it is—wine, beer, cider or spirits. Drinking alcohol, even a small amount, is damaging to everyone, regardless of age, sex, gender, ethnicity, tolerance for alcohol or lifestyle. That’s why if you drink, it’s better to drink less. The Canadian Centre on Substance Use and Addiction has published updated Canada's Low-Risk Alcohol Drinking Guidelines to assist Canadians in moderating their alcohol intake and to reduce negative alcohol-related behavioural and health consequences.

Have you been thinking it might be time to talk to a counsellor? Have you noticed or worried that you're living in a state of negative emotions or stuck in a pattern of unhealthy emotional thoughts or behaviours? Psychology Today offers an online assessment to help you take a look at your mental health. To access this course, click on the button below. You will be directed to a site outside of FSEAP. This information is to be used at your discretion and does not imply endorsement by FSEAP. Editorial is not intended as advice to address individual problems or to replace professional care. Please consult your counsellor or health practitioner for personal assistance.

Is Anger Getting the Best of You? "Every day we have plenty of opportunities to get angry, stressed or offended. But what you're doing when you indulge these negative emotions is giving something outside yourself power over your happiness. You can choose to not let little things upset you." Joel Osteen Do you find it a struggle to control your anger? Does it spill out in ways that end up being unproductive or destructive in your life?  Anger, if out of control, can wreak havoc on our relationships and career. Psychology Today offers an online tool that can help you evaluate how you respond in "anger-inducing situations." Take this test to learn more about your ability to manage your anger. Click here to: Take the Test

Alcoholism is a primary, chronic disease with genetic, psycho-social, and environmental factors influencing its development and manifestations. The disease is often progressive and fatal. It is characterized by continuous or periodic: impaired control over drinking, preoccupation with alcohol, use of alcohol despite adverse consequences, and distortions in thinking, most notably denial. If you drink alcoholic beverages, even occasionally, you need to know the facts about alcoholism. The American Medical Association, World Health Organization, and all responsible medical authorities have considered alcoholism a disease for nearly 50 years. Who Becomes Alcoholic? Although it isn’t possible to predict who will become an alcoholic, understanding the illness provides a better chance of self-diagnosis. The earlier this information is understood the better. As the illness progresses, self-diagnosis becomes more difficult, and misinformation and stigma contribute to denial, the hallmark of the disease. Definition of Alcoholism Alcoholism is a primary, chronic disease with genetic, psychosocial, and environmental factors influencing its development and manifestations. The disease is often progressive and fatal. It is characterized by continuous or periodic: impaired control over drinking, preoccupation with alcohol, use of alcohol despite adverse consequences, and distortions in thinking, most notably denial (American Society of Addiction Medicine.) The fact that alcoholism is partly hereditary has been known for decades. This makes alcoholics, while not to blame for their disease, responsible for its consequences and treating it when symptoms become evident. Did You See Yourself? In the definition of alcoholism, did you focus first on symptoms that didn’t match your drinking pattern? Unlike cancer, where any symptom would cause alarm, symptoms of alcoholism that a person can say they do not have usually get the most attention. This is particularly true with persons confronted by others over their alcohol-related problems. Most alcoholics have a false definition of alcoholism that excludes them. This definition is based upon symptoms they have ruled out. These missing symptoms are used to explain why they are not alcoholic. Over time, their definition will change as new symptoms emerge with increasing severity, and the need to “compare out” grows more urgent. Although in denial, most people with alcoholism have some awareness of a connection between their personal problems and drinking. This makes self-diagnosis possible when questions about drinking experiences associated with the disease are presented in a professional evaluation. Looking Deeper at Denial The terms “problem drinker” and “functional alcoholic” are labels that support denial. They help the alcoholic continue drinking unaffected by the anxiety of awareness. These are not medical terms. They assist the alcoholic, family, and/or friends with comparing out of the diagnosis. A One Question Quiz Have you seriously wondered whether you could be an alcoholic? If so, a full evaluation is a good idea. Social drinkers (those who drink, but do not have alcoholism) do not seriously consider this question. Assessment Tools The “CAGE” assessment is often used to quickly screen for alcoholism. Answering “yes” to two or more of the following questions usually confirms the diagnosis: 1) Have you ever tried to Cut down on your drinking? 2) Do you get Annoyed when people talk about your drinking? 3) Do you feel Guilty about your drinking? 4) Have you ever had an Eye-opener? (A drink first thing in the morning?) Full evaluation tests include the Michigan Alcoholism Screening Test (MAST) and others that focus on behavioural symptoms like memory loss while drinking, DUIs, lost time from work, family complaints, concerns of relatives, worries about one’s drinking, prior treatment, liver trouble, relationship problems, arrests or fights when drunk, failed promises at cutting back, and more. Some liver function tests can also spot evidence of alcoholism by abnormalities in the liver’s enzyme production. What the EFAP Can Do Completing a full evaluation with an experienced professional is the best way to identify alcoholism. EFAP staff are trained in conducting evaluations, and there is no cost. If you are concerned about your drinking, you may have tried to stop drinking by doing  it “your way.”  Follow the advice of a professional who understands the disease, and you will have a better shot at abstinence and successful recovery from alcoholism.