Glenora Psychology Tip Sheets

All posts by Administrator

Is All (Electronic) Screen Time the Same?

By | Families and Parenting, Health and Wellness | No Comments

The American Academy of Pediatrics recommends children younger than 2 avoid digital media other than video chatting. Children ages 2 to 5 should not watch more than one hour of high-quality children’s programming per day. But is all screen time the same? Is screen time bad for children? Let’s look at the different types of screen time: Bad Screens??? 1. Traditional (sometimes violent) Video Games Parents have worried since the Coyote tried to drop a safe on the Roadrunner’s head in cartoons that watching violence can lead to violent behavior. The American Psychological Association (2015) stated “research has demonstrated an association between violent video game use and both increases in aggressive behavior, aggressive affect, aggressive cognitions and decreases in prosocial behavior, empathy, and moral engagement”. However, these studies do not consider whether the children are being parented by their parents who observe the child’s behaviours and teach them about the…

Read More

Helping the Helpers During the Covid-19 Pandemic

By | Health and Wellness | No Comments

The following is information for frontline workers to help identify and manage stress. Some Changes in Yourself or Your Work Environment May Include: Increased anxiety about your and others health Increased demand for shifts and hours at work Increased workload and expectations Increased expectations for cleanliness and infection control Loneliness from losing contact with friends and family Anger about potentially being exposed to virus due to others’ negligence Worry over the length of time the risk to the novel coronavirus will last Helplessness about being unable to help others (if quarantined or ill) Irritability or restlessness about being unable to work (if quarantined or ill) Normal Feelings: During this time, it is normal to be stressed During this time, is normal to have many other feelings (i.e., anger, fear, etc). Ignoring the feelings can mean they will come out in other ways, such as: Exploding at someone else Keeping you…

Read More

Mental Health Strategies for Coping with the Coronavirus

By | Health and Wellness | No Comments

Be Gentle with Yourself: The coronavirus has created an environment described by many as ‘unprecedented.’ Since most of us have not seen anything like this in our lifetime, it’s okay to be confused or upset. Acknowledge that this is a difficult time, and be gentle with yourself while you sort things out. Know that it’s okay when you try something and it doesn’t go according to plan, and recognize it’s normal to make some mistakes or mis-steps along the way. Give yourself permission to accept that this is a challenging situation, and is not a time when you, (or anyone else!) is expected to be perfect. Rather, be gentle with yourself while you navigate what is best for you and your family. Allow for Time Alone… Just as your family did not spend all of your time together before the onset of the coronavirus, it would be unnatural for you…

Read More

Let’s Celebrate New Year’s in Summer

By | Health and Wellness | No Comments

Summer seems to be a much better time of the year for a new start than on January 1st where the average temperatures range between -17 and -27 degrees Celsius in Fort Chipewyan and between 1 and -10 degrees Celsius in Waterton and across Alberta we are lucky to get 8 hours of sunlight. While New Year’s resolutions are great for business if you own a fitness club, it is a hard time of the year to get new things started.   There appears to be two kinds of resolutions – starting a new habit or breaking a bad habit. Why so many people fail at breaking bad habits is they simply try to stop doing something: drinking, smoking, snacking, binge watching television, etc. Our behaviours (habits) good or bad are generally there for a reason. If we simply quit something that is not good or desirable for us to do it leaves a void which can feel…

Read More

Women and Menopause

By | Health and Wellness | No Comments

Although some women have difficulty coping with menopausal symptoms, the truth is that most women welcome this life transition and experience little or no problem with the bodily changes associated with menopause. If the physical symptoms become a problem, women can deal with them in several ways. Some women will choose to use hormone replacement therapy to address the symptoms and reduce the risk of heart disease and Osteoporosis. Many women refuse to take drugs of any kind because of a personal lifestyle choice or because they are in a high-risk group for breast cancer. There are many safe, natural alternatives for women who choose not to use the more traditional hormone replacement therapy. The most natural alternative is to get plenty of exercise, eat well-balanced healthy foods, take vitamin or food supplements, and effectively manage the emotional stress in your life. There are some excellent books available on natural…

Read More

When Using the Computer Becomes a Problem

By | Health and Wellness | No Comments

The computer is a tool that can make much of our life’s work and communication easier and faster. Computers are everywhere – in the workplace, at home, and in our phones, pockets, and briefcases. Unfortunately, computer use can also have a dark side and can be the vehicle for a wide range of personal and social problems. Generally speaking, a person may have difficulty with the responsible use of computers if he/she has difficulty with impulse control or exhibits other compulsive behaviors or addictions. In addition, a person may have difficulty with the responsible use of computers if he/she lacks social skills or is otherwise socially isolated. It’s important to be clear that the computer is not the problem. Each of us is responsible for our individual behavior and for maintaining a healthy balance in our life. A problem exists when an individual has lost control over his/her behavior and…

Read More

When Sleep is a Problem

By | Health and Wellness | No Comments

We have to sleep almost every day of our lives to regenerate our bodies and our minds. When getting a good night’s sleep becomes a problem, it can have a negative affect in every area of your life including your health and well-being, your productivity at work and at home, and your relationships with others. Sleep problems take many forms and can include difficulty falling asleep, waking frequently, waking and not being able to go back to sleep, nightmares, or restless sleep and waking feeling exhausted. While there are times when sleep difficulties have solely a medical cause, most sleep problems are related to emotional issues or poor sleeping habits that have developed over time. Problems such as excessive worrying, rumination, anxiety, depression, and stress are usually the cause of sleeping difficulties. It is important to discuss your sleeping problems with your medical doctor to begin to explore the cause…

Read More

TREATMENT APPROACHES FOR POSTTRAUMATIC STRESS DISORDER (from: Effective Treatments for PTSD; Foa, Keane, Friedman, 2000)

By | Health and Wellness | No Comments

Psychological Debriefing: Critical Incident Stress Debriefing (Mitchell, 1983) and other models of Psychological Debriefing are interventions designed to reduce initial distress and to prevent the development of psychological symptoms following traumatic events. The goal of psychological debriefing is to promote cognitive/emotional processing through the expression and normalization of reactions and preparation for possible future experiences. The process of psychological debriefing may also identify those individuals who would benefit from more extended and formal treatment. The focus of psychological debriefing is on present reactions rather than on earlier experiences that may contribute to individual responses. Cognitive/Behavioral Therapy: Cognitive/behavioral therapy is based on information-processing and social-cognitive theories. Sensory input is subject to both conscious and non-conscious processing. Dual representation theory (Brewin, Dalgleish and Joseph, 1996) suggests that there are two types of emotional reactions to trauma. One type of emotional reaction is conditioned during the event (e.g. fear, anger) and is activated with re-experienced…

Read More

Stress Reduction Techniques

By | Uncategorized | No Comments

EDUCATE YOURSELF ABOUT STRESS · Understand the benefits, dangers, process and effects of stress. · Identify your major sources of stress, both internal and external. · Anticipate stressful periods in your life and plan ahead if possible. · Develop stress management techniques and practice them on a regular basis, even when your are not experiencing noticeable stress. · Learn to identify the opportunities for learning and personal growth inherent in periods of increased stress. · Learn to self-monitor on an ongoing basis to recognize your own level of stress and to be aware of when your stress level is comfortable, too low or too high. DEVELOP A HEALTHY BALANCE IN YOUR LIFE · Have a good balance in your life in the following areas: family, close personal relationships, social activities, career pursuits, educational/intellectual pursuits, emotional expression, leisure activities, managing finances, physical health activities, self development and introspection, and spiritual development.·…

Read More

Stress Exhaustion Symptoms

By | Health and Wellness | No Comments

Physical Symptoms · Change in appetite: excessive eating, anorexia, eating excessive amount of unhealthy food · Frequent headaches · Clenching/grinding of teeth · Tension: muscle aches, lower back or neck and shoulder pain · Indigestion, stomach pain, diarrhea/constipation · Fatigue · Disturbed sleep: nightmares/insomnia/frequent waking/early waking/restless sleeping · Weight change: loss or gain · Lowered sex drive · Pounding heart, chest pains or tightness · Unexplained skin rash · Restlessness · Nervous gestures or physical agitation · Being more accident prone · Increased drug/alcohol use Emotional Symptoms · Increased anxiety · Increased frustration with others · Loss of patience · The “blues” · Mood swings · Increased irritability/anger · Emotional outbursts: crying spells, anger · Feeling that “no one cares” · Depression · Nervous laughter · Excessive worrying · Being easily discouraged · Loss of confidence · Feeling little joy · Feeling hopeless Mental Symptoms · Poor concentration · Loss…

Read More