Losing your concentration or focus at work?

10 tips on how to improve your concentration at work:

1. Defend your workspace
   Hang a sign at your workstation or office asking not to be disturbed while you are working on a project.
2. Eliminate distractions
   Wear headphones. Transfer your phone. Turn off your mobile phone. Turn your office chair to the window (if you have one).
3. Have a drink
   No, nothing alcoholic. While you're working, drink plenty of water. Why? When you are even mildly dehydrated you can feel less able to concentrate.
4. Take breaks
   Go for a short walk. Take a coffee or a tea break.
5. Uni-task
   Focus on one thing to the exclusion of all else. To improve your concentration, stop trying to do several things at once.

Actions and Reactions: Proving That You Are Right or Acting with Kindness?

It happens to everybody to regret having said certain things and/or to have made certain gestures in times of stress or conflict.

As a psychologist and coach, clients regularly ask me for advice as to how to better manage their interpersonal relationships, both personal and professional. Many feel overwhelmed and admit they react badly when stressed or confronted with arguments or conflict. I’ve noticed that more often than not, my clients admit their reactions in such interpersonal situations are emotional and / or impulsive and do not necessarily help solve the problem. Unfortunately for some, even for many, showing that they are right (and that the other party is wrong) becomes their objective (consciously or unconsciously) in such interpersonal exchanges. This leads to losing sight of the fact that the ultimate goal is rather to establish interpersonal relationships that allow us to live a more fulfilling, positive and productive personal and professional life. Adopting an interpersonal style that is too rigid or even unpredictable or avoidant in such situations leads rather to increasing the level of tension, frustration, distrust, and interpersonal dissatisfaction and this directly affects our capacity to function well and be productive.

I often meet with clients who tell me that they are stressed, disappointed, sad, and frustrated by their inability to resolve their disagreements in their life with their partner. This inability adversely affects their couple life and can contribute to a breakup in the long run. Similarly, some of my clients experience interpersonal difficulties at work (with colleagues and /or superiors) which undermine their professional success and ability to hold a job.

When should a new neuropsychological assessment be done?

As a neuropsychologist, I am often asked this question: does a child who has already undergone a first neuropsychological assessment need to be evaluated again, and if so, when?

There is more than one answer to this question. In fact, a reassessment is not always necessary. If a child develops well following the first assessment and the methods employed adequately compensate for the challenges, there is no need for a new evaluation.

On the other hand, if the assessment has been made at an early age and the child now appears to be able to control the challenges without any help, some parents prefer to use a new evaluation to better understand where their child's abilities are now. This approach may indeed be worthwhile in order to be able to specify a diagnosis, such as differentiating between a developmental delay and a specific disorder, which will require long term accommodation.

Similarly, a reassessment is recommended if the child's abilities seem to be diminished or if new challenges arise. Indeed, it is recognized that some diagnoses come with an increased likelihood of receiving a second diagnosis linked to related neurological weaknesses. For example, a child diagnosed with ADHD will often be more likely to have a learning disability or to have difficulties in school.

Process of IME (Neuropsychological Assessment)

The process of independent medical evaluation can raise several questions for the subject who is submitting to the evaluation, given the relative importance of the results to the follow-up (the disposition of the insurance claim, litigation, return to work, etc.).

In the context of a neuropsychological assessment, the objective is to analyze the results with psychometric tools, along with the clinical files submitted (medical history), subjective complaints from the subject, as well as behavioral observations, in order to answer specific questions that are set out in an initial mandate to which the subject agrees.

In this context, the neuropsychologist and the subject being evaluated do not have a traditional professional-client relationship, and it is ensured that such a relationship did not exist initially (e.g. former client who received neuropsychological services), in order to minimize bias. The goal is to provide an objective, impartial, neutral, and fair assessment that will answer the questions of the referring party and that will advance the file of the subject being evaluated, regardless of the context.

Normally, measures of validity and effort are part of the evaluation, in order to ensure that the evaluated subject makes an appropriate effort or investment that allows us to consider the data as valid and representative of the subject's functioning.

Dr. Charles Leclerc, a neuropsychologist at the Y2 Consulting Psychologists Clinic, in the Gatineau/Ottawa region, conducts IME's (Neuropsychological Assessments) and stresses the importance of defining the subject's effort, cognitive functions (reasoning, memory, attention/concentration, executive functions, language, visual-spatial functions, etc.), as well as the functions of psychological adjustment and personality factors. In effect, it is essential to separate what is of an organic/neuropsychological nature from the psychological adjustment reaction to an event that is traumatic, shocking, disappointing or other. The prognoses are different, as are the modes of treatment. Normally, all parties gain clarity with the problem, potential solutions, and prognosis. It is in this spirit that we conduct IME's.

Some tips for our resolutions for 2017

Here we are again. I know, some of you are saying "Already?" The holidays are over and it's time for resolutions for the New Year!

A U.S. study (University of Scranton, Journal of Clinical Psychology) reports that nearly half of all Americans (45%) made a resolution this year... but more than half will break them in the coming months. Indeed, only about 8% ever reach their goals. But why is it so difficult to keep our resolutions?

Here are a few tips to help you make 2017 a year in which you succeed in making and keeping them!

• Don't try to change more than one behaviour at a time (and a maximum of 2-3 during a year);
• Take time and carefully choose a "real" resolution;
• If you really want to change a behaviour, stop and think about HOW to do it: what do you have to focus on to achieve your goals?
• Our objectives should be "SMART":
  1. Specific (loose how many pounds/kilograms; take what specific course, etc.).
  2. Measurable (eat five servings of vegetables every day, or take a 15 minute walk, three nights/week, etc.).
  3. Attainable (stop overnight or gradually?)
  4. Realistic (lose 10 lbs in a week? Really?)
  5. Timely (reachable by June 1, 2017, for example)

Change, when it occurs is usually accompanied by a process of mourning for what had been (I can no longer eat chocolate while watching a movie, for example). Denial, or resistance, is the first stage of change. The greater the resistance, the more individuals may rebel or abandon (or become demotivated or discouraged). Our challenge is a mental one: to move from “change" to "continuous adaptation" (for example, a strict diet versus adopting a healthy lifestyle and healthy eating habits).

According to Prochaska and Di Clemente (1999), change is a cyclical process. Thus, the cycle of Prochaska outlines six stages of change:

Stress management makes Holidays more enjoyable

Remembering, reflecting and celebrating are often stated as integral parts of any holidays. But are they, and do they really dictate our preparation for and celebration of the holidays?

It seems that, given the rapid pace at which we live, for many the holidays have become as stressful as they are pleasant. There is much we can do to better manage our personal, work and religious obligations. In fact, we can all make the holiday period more pleasant by trying to understand what stress is, what its consequences are, and by learning how to manage it more effectively.

Stress is often considered as the most common problem of everyday life. Most experts agree that an inability to respond to our life demands often results in a stress response. Although stress is considered a normal reaction and most of us experience stress at one point or another, when the stress response becomes chronic and exaggerated, it can lead to negative physical, psychological and social consequences. Indeed, stress has been identified as causing somatic problems (i.e., nausea, tension headache, migraine, muscular discomfort, general pain, cardiovascular disease) and psychological distress (i.e., worry, tension, anxiety, depression, burn-out, psychosomatic illnesses, low self-esteem, impaired interpersonal relations).

Improving School Climate to Reduce Bullying

There seems to be no shortage of bad news about bullying in Canada these days. Suicides linked to bullying are regularly reported in the news. And we know that most students witness bullying at school, and many are directly involved in bullying sometime during a given school year. 20% of students—one in every five kids in nearly every school—is involved in bullying (as bully, victim, or both) on a weekly basis. This means that many kids' lives are being disrupted and scarred by bullying.

Bullying harms kids in nearly every way imaginable. Minimally, it disrupts their learning, as kids who are victimized tend to avoid school to avoid the bullying. The stress of bullying causes them to suffer anxiety and depression, and it undermines their feelings of safety and connection to school. We now know that children who witness bullying are also at risk for serious negative effects, including school disengagement, school avoidance, and, consequently, lower academic achievement.

Bullying is defined as "a relationship problem that requires relationship solutions" (www.prevnet.ca). This new way of thinking about bullying highlights the complex and powerful relationship dynamics that underpin bullying. And it provides a compelling rationale for the important role that adults—educators, parents, and community leaders—have in intervening in bullying situations and helping all children to learn better ways of relating to each other.

A relational understanding of bullying also connects directly to the growing appreciation of the links between school climate and bullying. School climate is a complex concept, but can generally be separated into four broad dimensions (Cohen, McCabe, Michelli, & Pickeral, 2009):

1. Physical, social, and emotional safety
2. Quality of teaching and learning
3. Relationships across the school community
4. Well maintained school with adequate space and resources

Questions/answers dealing with attention deficit disorder, with or without hyperactivity (ADHD)

What are the symptoms of attention deficit disorder, with or without hyperactivity (ADHD)?

• The child must display at least 6 attention deficit symptoms or 6 hyperactivity symptoms
• The symptoms must persist for at least 6 months to a degree that is maladaptive and inconsistent with the child's developmental level
• The symptoms must not be identifiable as due to another mental illness
• The presence of the symptoms must significantly alter a variety of aspects of one's life (social, professional, school, etc.)
• Finally, certain symptoms must be present before the age of 7.

A list of attention deficit symptoms follows:

• Unable to pay attention to details, or makes careless mistakes on his/her school homework, work or other activities;
• Often finds it difficult to maintain focus on the task at hand or during games;
• Seems like he/she is not listening, when spoken to directly;
• Does not conform to the rules and cannot complete his/her homework, house work or professional obligations (this is not due to difficult behavior, nor due to their incapacity to understand the rules);
• Has a difficult time organizing his/her work or activities;
• Avoids, is adverse to, or completes tasks against his/her wishes – ones that require sustained mental effort (like school work or homework);
• Often loses his/her necessary tools to complete his/her work and/or activities (toys, workbooks, pencils, book or tools);
• Is easily distracted by outside stimuli;
• Is forgetful in his everyday life.

A list of hyperactivity/impulsivity symptoms follows:

• Fidgets with his/her hands or feet, or squirms in his/her seat;
• Often gets up during class or in other situations that require him/her to be seated;
• Runs or climbs everywhere, in situations where it is deemed inappropriate (for teens or adults, the symptom could be limited to feelings of subjective or inner restlessness);
• Experiences difficulty remaining calm during play time;
• Acts like he/she is "driven by a motor" or as though he/she is "mounted on springs"
• Speaks too often.

Parental Discipline

Learning how to discipline our children is one of the most important roles of parents, but also one of the most difficult. Healthy discipline for our children makes for a comfortable family environment. Human beings need to be supported in order to feel reassured. It lays the foundation for self-control in our lives. It helps your child to grow up happy and feel good in his/her skin. Positive and effective discipline teaches and guides the child. It doesn't just mean forcing a child to obey.

The way in which discipline is taught to children depends on their age, stage of development, personality and numerous other factors, but there are basic principles to help guide parents.

The Canadian Paediatric Society strongly discourages the use of physical punishment, including spanking.

What are the objectives of discipline?

• Discipline protects your child from danger.
• Discipline helps your child gain control and self-control.
• Discipline helps your child develop a sense of responsibility.
• Discipline helps to establish values.

What makes discipline effective?

• Respect: Children should be able to respect the authority of their parents and the rights of others. If the discipline is tough and accompanied by insults, shouting and humiliation, a child will have difficulty respecting his/her mother or father, or trusting them.
• Consistency: Discipline that is not consistent is confusing to children, whatever their age. If parents do not show consistency in how they apply discipline, the child will have difficulty in complying. Inconsistency, such as giving in to tantrums, can, in effect, reward the child for undesirable behaviour and encourage repetition.
• Impartiality: The child must find the discipline to be fair. The consequences of their actions must be related to their behaviour. If your child throws food on the floor, help him/her clean up the mess. Make sure everything is cleaned before he/she can do other things. Once the mess is picked up, the matter is resolved.
• You: As a parent, you have a unique bond with your child. If you teach your child discipline that is respectful, consistent and impartial, you will have positive and lasting effects on your child.

« Grand parleur, petit faiseur » ? Qu'en est il de la psychothérapie ?

Il n'est pas rare d'entendre les gens dire « parler sans agir ne vaut rien ».

Chez les PCY2, nous croyons – au contraire – que le dialogue est riche et bénéfique.

En consultant nos psychologues et professionnels en santé mentale, vous aller bénéficier :

...de conversations bilatérales stimulantes avec des professionnels formés.

Notre approche conversationnelle, mais ciblée, en psychothérapie vise à aider nos clients à mieux se comprendre eux-mêmes, à déterminer des méthodes efficaces visant à mieux faire face aux défis dans leur vie / travail et à éliminer / réduire les émotions / comportements négatifs. Nos psychologues et psychothérapeutes se servent surtout de principes thérapeutiques cognitivo-comportementaux à court terme et s'efforcent d'obtenir les meilleurs résultats dans le plus court laps de temps possible (c.-à.-d.souvent entre 5 à 10 sessions).

Nous savons que les conversations bilatérales peuvent être difficiles mais elles s'avèrent souvent fructueuses dans nos vies. Nous croyons également que la compréhension de la dynamique d'un client nous permet de donner des conseils judicieux, profitables et informés.

Nous sommes des experts lorsqu'il est question de comprendre et d'apprendre de ce que les gens disent. Nous communiquons de façon franche, ouverte et directe. Et nous bâtissons un climat de confiance en faisant preuve d'intégrité et de crédibilité dans nos gestes et dans nos tâches.

...d'un intérêt et une attention immédiate à vos problèmes par la bonne équipe de psychologues.

Nos psychologues cliniques qualifiés et compatissants sont à votre service et se concentrent sur des résultats ciblés. Nous traitons les problèmes au moyen d'une approche à la fois efficace et efficiente.

Chez les PCY2, nous sommes ici pour répondre aux besoins du client – peu importe le problème – personnel et organisationnel. Notre approche axée sur le client nous permet de bâtir et de maintenir la satisfaction du client grâce aux conseils, aux produits et aux services que nous offrons et dont nos clients ont besoin.

"TALK IS CHEAP"? Does the same go for psychotherapy?

It's not uncommon to hear people say that "talk is cheap".

At Y2CP, we believe — on the contrary — that "dialogue is RICH".

By consulting our team of psychologists and mental health professionals, you will benefit from:

R — rewarding, two-way conversations with trained professionals.

Our conversational, yet targeted, approach to psychotherapy is focussed on helping our clients better understand themselves, identify effective methods to best tackle their life/work challenges, and eliminate/diminish negative emotions/behaviours. Our psychologists and psychotherapists rely mostly on short-term cognitive-behavioural therapeutic principles and strive to get the best results in the shortest time possible (i.e. often between 5 and 10 sessions).

We know that two-way conversations can be tough but they are often rewarding in our lives. And we believe comprehension of a client's dynamics enables us to give sound, beneficial and learned advice.

We are experts in understanding and learning from what others say. We communicate openly, honestly and directly. And we develop trust by displaying both integrity and credibility in our actions and assignments.

I — interest in your issues and immediate attention to them by the right team of psychologists.

Our qualified and caring clinical psychologists are at your service, and are focused on targeted results. Our approach to issues is both effective and efficient.

At Y2CP, we are here to respond to client's needs — no matter the issue — personal and organizational. Through our client-centred approach we build and maintain client satisfaction with the advice, products and services we offer and that our clients need.

The ABCs of Clinical Depression

Recent statistics suggest that about 11 per cent of Canadian men and 16 per cent of Canadian women will experience some form of clinical depression during their lifetime. Looking specifically at the Canadian workforce, it is estimated that as much as 20 per cent of workers will experience depression in any given year.

Clinical depression has become a widespread medical condition in North America and around the world. Women, people with a family history of depression and those suffering from chronic illnesses are most at risk of developing this disorder.

Simply defined, depression is an illness that is characterised by a persistent feeling of sadness and loss of interest in activities. Depression has a variety of bio-psycho-social determinants that lead to physical, emotional, cognitive and behavioural problems.

Most commonly called major or clinical depression, it affects how people feel, think and behave. Depression can cause different emotional and physical problems that impair significantly an individual's ability to function daily. Some may experience extreme fatigue, concentration and memory problems, and have trouble doing even the simplest day-to-day activities. As depression persists and the experienced sadness remains and even increases; those affected may start to lose interest in living all together, with some even contemplating suicide. Other typical symptoms of depression include memory and concentration problems, extreme fatigue, insomnia, significant weight gain or loss, different unexplained aches, and feelings of despair and worthlessness.

In many individuals, major depression is often a long-standing chronic condition that requires long-term treatment, just like diabetes. So, in most cases, individuals suffering from clinical depression are unable to simply "snap out" of it without seeking professional help.

Even nowadays, with increased public knowledge of mental health disorders such as depression, many individuals are often unaware that they are clinically depressed. They generally discover it by consulting their family doctor, often because they are suffering from physical symptoms such as lack of energy, insomnia or different unexplained physical aches and pains. Others may suspect that they are depressed but often underestimate their condition and may see it as not requiring treatment or as just an "untreatable" part of their personality. Many do not really understand their condition nor the effort or actions needed to treat its symptoms and causes. And many more remain unaware of how common depression really is. They often worry what others will think of them and consequently chose to suffer silently rather than seek help. In fact, some surveys suggest that less than 25 per cent of those suffering from depression will seek professional help.

Different depression treatment options are available and have proven to be effective. Medications and psychotherapy are considered the most effective for the majority.

Retirement: Achieving Financial, Physical and Psychological Well-being

A recent Society for Industrial and Organizational Psychology (SIOP) White Paper entitled "Achieving Well-being in Retirement: Recommendations from 20 Years' Research" by Mo Wang (University of Florida) and Beryl Hesketh (University of Western Sydney/Macquarie University) recommends the following for those contemplating retirement:

"...maintaining good health, actively engaging in financial planning for retirement, having realistic estimates of longevity, being clear on one's financial goals in retirement, and participating in paid employment after retirement are all realistic ways of achieving fiscal well being."

The authors also conclude that it is important for individuals to take the initiative to improve both their knowledge and understanding of financial matters, and of work-related skills and knowledge.

In terms of achieving physical well-being in retirement, the authors note that "having good health behaviours and habits in retirement is critical for their physical well-being." They recommend that individuals engage in certain daily levels of physical and/or cognitive activities. The latter could include leisure activities such as dancing, playing board games, reading, doing crossword puzzles and playing an instrument. All stimulate learning in the brain and may reduce the risk of dementia.

Le mieux-être psychologique... une personne et une entreprise à la fois !

Les patrons injustes, les emplois subalternes, la colère, le travail par quarts et les heures supplémentaires peuvent tous faire augmenter les risques de maladies physiques ou psychologiques : c'est ce qu'on appelle le stress professionnel. Ce dernier se définit comme la réaction affective et physique nuisible survenant lorsque les exigences d'un emploi ne correspondent pas aux capacités, aux ressources et aux besoins du travailleur. Il rend les gens vulnérables à la détresse psychologique, à des accidents du travail et à d'autres problèmes de santé.

Nous savons qu'un certain niveau de stress peut être bénéfique : de courts épisodes de stress peuvent stimuler la production de substances chimiques qui améliorent la mémoire, augmentent le niveau d'énergie et favorisent la vigilance et la productivité. À l'opposé, lorsqu'un individu est exposé à un niveau de stress élevé et de longue durée, celui-ci est beaucoup plus à risque de vivre les conséquences néfastes du stress.

En 2002, les Drs. Yaniv Benzimra et Yannick Mailloux (tous deux psychologues) ont fondé la firme Psychologues Consultants Y2, et se sont donnés comme mandat d'aider les individus à mieux gérer votre stress, prévenir la détresse psychologique et améliorer votre mieux être !

Depuis son ouverture, Y2 s'est méritée la confiance de plusieurs milliers de clients dans la région de Gatineau / Ottawa et à travers le Canada. Ses bureaux sont situés dans le secteur Hull de la ville de Gatineau (125 Wellington), à deux pas des édifices gouvernementaux de la Promenade du Portage et des Terrasses de la Chaudière.

Notre mission

« Offrir à nos clients des services professionnels de qualité afin de favoriser leur épanouissement personnel, professionnel et organisationnel. »

Avec plus d'une vingtaine de psychologues spécialisés et d'autres professionnels en santé mentale (neuropsychologues, sexologues, conseillers, coachs de vie, éducateurs, etc.), Y2 est devenue chef de file dans l'évaluation, le diagnostic et le traitement des troubles de santé mentale. Grâce à l'affectation optimale de ses ressources en fonction de la problématique du client et à l'utilisation d'approches thérapeutiques éprouvées (ex : thérapie cognitivo-comportementale à court et à moyen terme), Y2 aide ses clients (enfants, ados, adultes, couples et familles) à atteindre leurs objectifs thérapeutiques et à améliorer leur mieux-être psychologique. Aussi, afin d'alléger les longues listes d'attentes dans les cliniques médicales et pour offrir des services psychologiques d'urgence sans attente, Y2 est devenue la première clinique privée au Canada à offrir des services psychologiques d'urgence sans-rendez-vous !

Services en gestion des ressources humaines (GRH)

Avec son équipe d'une trentaine de spécialistes en GRH (psychologues-consultants, coachs, conseillers de carrière), Y2 est devenue un leader en solutions de GRH; et ce dans les secteurs privé et public. Y2 offre des solutions en personne ou en ligne pour des : 1. processus de sélection, 2. évaluations du leadership, de perfectionnement et de formation et 3. diagnostics du mieux-être organisationnel (conflits en milieu de travail, problèmes de performance, etc.)

Yannick Mailloux, Ph.D.
Yaniv M. Benzimra, Ph.D.
Psychologues Consultants Y2

Si jamais vous avez des questions et/ou commentaires, n'hésitez surtout pas à nous en faire part. Merci !

Managing Stress and Balancing Work Demands

It has been reported that disability claims related to mental illness (including claims for acute stress reaction, depression, adjustment disorders, anxiety and PTSD) in the federal public service continued to increase last year and accounted for 48 per cent of all claims filed.

Stress: Among an Employee's Worst Nightmares

Has your job ever drained you to the point of emotional and physical exhaustion? Does this feeling of weariness go on for days, weeks, or even months? If so, you could be stressing yourself beyond the breaking point.

Longer-term or chronic stress — indeed, any significant amount of work stress — can have debilitating physical and emotional outcomes, and can wreak havoc upon an unsuspecting employee. It has been shown that stress occurs not only among those who are highly motivated and committed but also among those who are not. We also know that employees, both in the private and public sectors, may experience stress in varying degrees.

Job demands can create or trigger mental health problems, including stress and anxiety. As such, it is important for employees to learn how to recognize and to guard against factors that cause these problems, or to make adjustments to working conditions and practices that may be causing them.

Is your work stressing you out? Should you tell your manager?

Is it in the interest of the manager, to whom you report, to help you, as an employee, deal with stress in the workplace? The answer is a definite "yes".

Chances are, if managers are paying attention, they already know there's something wrong. They can sense the difference in your behavior in meetings, and see it in the quality or precision of the work you're producing. A manager may ask what's wrong or try to find out informally, but some may not know what to say even when they recognize that you may need help. In that case, it may be up to you.

L'incertitude

« l' (...) épreuve nous ébranle d'autant plus fort qu'elle nous atteint à l'endroit précis où nous ne l'attendions pas. Nous aimons les certitudes à un point tel qu'il nous arrive d'en préférer de fausses à la vérité. » (Malherbe, 1996 p.11)

Souvent, au cours de notre vie, nous sommes confrontés à l'incertitude. Pour certains elle survient lorsque leur emploi est menacé, pour d'autres quand ils attendent un diagnostic important, une grande nouvelle, quand une relation est ébranlée et que ses suites sont incertaines, etc. Les sources d'incertitude très nombreuses et génèrent une panoplie d'émotions...

Qu'est-ce que l'incertitude ?

L'incertitude est : « Cet état dans lequel se trouve un individu qui, nourrissant un désir, se trouve confronté à son propos au champ ouvert des possibles. ». (Bronner, 1997, p.4). Elle est source de différentes émotions.

Souvent l'incertitude engendre un stress ou une anxiété importante. Quelques fois elle va se transformer en tristesse, en découragement, en colère, etc. Mais elle est aussi parfois une source d'espoir, d'excitation ou d'apprentissages.

Comme le souligne Malherbe (1996), sans convictions la vie perd sa couleur, sa consistance et pour certains elle semble perdre sa valeur. En ce sens, les convictions sont nécessaires, elles nous poussent à foncer dans la vie, à avancer, elles sont à la base de notre motivation. Inversement, l'incertitude ébranle cette motivation. C'est pourquoi, entre autres, l'incertitude est aussi difficile à vivre. Et pourtant, l'incertitude est inhérente à la vie...

Les bienfaits de la relaxation

Relaxer, ça fait du bien, nous le savons tous. Mais savons nous jusqu'à quel point ? La relaxation a plusieurs effets positifs au niveau physique mais aussi psychologique. En effet, les exercices de relaxation peuvent aider à faire face au stress, à la colère, à l'anxiété, aux attaques paniques, à la dépression, etc. Voici quelques techniques de relaxation toute simples mais dont les bienfaits sont nombreux… Plus vous les pratiquerez, plus elles seront efficaces, il est donc suggéré de les faire régulièrement pour pouvoir profiter au maximum de tous leurs bienfaits...

Respiration profonde :

Souvent, et particulièrement lorsque l'on est stressé, notre souffle s'accélère. Ralentir le rythme de sa respiration apporte plusieurs bénéfices. Comment faire ?

• Prenez une longue respiration en comptant lentement dans votre tête jusqu'à cinq et remarquez comme vos poumons se remplissent d'air.
• Puis prenez une petite pause d'environ une seconde sans respirer.
• Expirez ensuite lentement en comptant jusqu'à cinq et en laissant aller toutes les tensions.
• Remarquez lorsque vous expirez, comme votre corps se détend.
• Recommencez quelques fois.

Relaxation progressive de Jacobson :

Cette technique consiste à contracter et relâcher les muscles du corps progressivement, en tendant des muscles pendant une trentaine de secondes, et en portant attention à la tension crée, pour ensuite relâcher la tension et prendre conscience de la sensation vécue.

Voici comment faire :

• Installez vous confortablement, les yeux fermés, étendu sur le dos, et respirez lentement.
• Exécutez une flexion de votre pied, en pliant vos orteils vers vous pendant une période de 30 secondes à une minute, en portant attention à la tension qui est crée dans ses muscles. Puis relâchez les orteils. Remarquez la sensation de détente et comparez la à la sensation vécue pendant la tension. Puis refaites l'exercice de l'autre côté.
• Faites ensuite la même chose (tension, prise de conscience de la tension, détente, prise de conscience de la détente) avec différentes parties de votre corps. Certains suggèrent de commencer par faire l'exercice avec vos pieds pour remonter tranquillement vers votre tête.
• Pointez vos orteils (flexion plantaire).
• Étendez votre jambe.
• Contractez les muscles de votre ventre vers l'intérieur.
• Étirez votre bras.
• Exécutez une flexion du coude, en pliant votre bras pour qu'il ne reste qu'un angle de 30 degrés entre le bras et l'avant-bras.
• Soulevez vos épaules.
• Propulsez les épaules vers l'arrière.
• Contractez les muscles de votre visage.

Les troubles de santé mentale au Canada : Quelques statistiques

Les problématiques de santé mentale sont très répandues au Canada. Savez-vous jusqu'à quel point ? Voici quelques statistiques qui démontrent comme elles touchent beaucoup de gens. Cela rappelle que tous peuvent en être atteints et qu'il ne faut pas hésiter à aller chercher de l'aide pour soi ou pour un proche au besoin...

• Près de 6 millions de personnes, soit 20 % des Canadiens souffriront de problèmes de santé mentale au cours de leur vie.
• Les problématiques de santé mentale atteignent des gens de tout âge, tous les niveaux de scolarité, de tous les revenus et de toute origine culturelle.
• Les troubles anxieux (ex. phobies, troubles paniques, etc.) sont une des problématiques de santé mentale les plus répandues, touchant un peu plus de 10% de la population.
• Environ 8% des adultes vont vivre une dépression majeure dans leur vie.
• On estime que de 6 à 9% des gens seraient atteints d'un trouble de personnalité.
• Environ 3% des femmes et 0.5% des hommes canadiens sont atteints d'un trouble de l'alimentation (ex. boulimie, anorexie) au cours de leur vie.
• Approximativement 1% de la population canadienne est atteinte de schizophrénie.
• Près de 49% des gens qui croient avoir vécu une dépression ou des troubles anxieux n'ont jamais consulté à ce sujet.

Ce que nos problèmes peuvent nous apprendre...

Dans un même ordre d'idées que le blogue que nous avons rédigé sur la souffrance, voici un petit texte inspiré de Quentin (2009) qui vise à alimenter la réflexion lorsque nous faisons face à un problème.

Ce que le problème révèle sur soi et sur les autres

Les problèmes que l'on vit peuvent nous en apprendre sur nous même. En effet, comprendre ce qui est touché, atteint, dérangé ou souffrant en nous en lien avec ce problème peut nous éclairer. C'est une occasion de réfléchir à ce qui compte pour nous, à nos valeurs, nos projets, notre histoire. Parallèlement, nous pouvons nous poser les mêmes questions pour ceux qui sont impliqués dans ce problème, cela peut nous aider à mieux comprendre ce qu'ils vivent dans cette situation.

Une démarche qui prend du temps et une disposition de calme

Tenter de mieux comprendre ce que nous vivons, comment cela s'inscrit dans notre histoire, aide à faire face à ses problèmes et à en tirer des leçons. Prendre le temps de mener une telle réflexion exige un certain investissement de temps et de calme. En effet, il est souvent plus éclairant de débuter une introspection en prenant le temps de faire le vide, de se calmer, de prendre du temps pour soi, pour être disposé à entamer une réflexion.

La souffrance et les émotions dites négatives: que peut-on en apprendre ?

La souffrance et les émotions dites négatives sont souvent très difficiles à vivre. Pourtant, lorsque cette souffrance ne nous paralyse pas ***, on peut tenter de tirer des apprentissages de cette dernière. Selon plusieurs grands penseurs, être capable d'éprouver la souffrance est ce qui nous permet d'éprouver la joie... En prenant le temps de mieux comprendre notre souffrance et les diverses émotions qui s'y relient, on arrive souvent à mieux la vivre et à en tirer des apprentissages... Voici quelques pensées qui s'inscrivent dans cet objectif de réflexion...

Faire son deuil : apprendre à vivre c'est apprendre à vivre des deuils petits et grands, à perdre, à vivre des moments déstabilisants et à se reconstruire. Prendre le temps de vivre ses deuils, d'éprouver la perte, permet de faire son travail de deuil et tirer des apprentissages des défis que nous envoie la vie...

Apprendre de sa tristesse : Évidemment apprendre à perdre, c'est aussi, souvent, apprendre à partir de sa tristesse. Lorsque l'on est en proie à une émotion de tristesse, prendre le temps de se questionner sur ce qui cause cette tristesse, les différentes émotions qui se relient à cette tristesse et comment cela s'inscrit dans notre histoire peut aussi nous aider à mieux nous comprendre, et à apprendre de cette émotion...