November 2023

Emotional Stress Understanding Emotional Stress and How to Manage It Over the past two years, throughout the global pandemic, people report experiencing added stress.  Individuals cite being under stress, over stressed, and even stressed out.  Exactly what is stress?  This article will focus on emotional stress and its negative impact on our bodies. Ten tips will be provided to better manage emotional stress and reduce the physical harm it can cause. Types of Stress The three types of stress people experience are; physical, chemical, and emotional.  Each type of stress has the potential to harm our bodies.  Physical stress may be a result of sustaining a physical injury, for example, a fractured bone.  Chemical stress can, for example, be attributed to the air we breathe, extreme weather or the foods we eat.  Emotional stress, however, results from our thinking patterns and feelings when we experience a real or imagined threat.  Stress can be of short or acute duration or long and chronic.  Chronic emotional stress is implicated in the development of disease. Negative Effects of Emotional Stress The body exhibits a neurobiological response to emotional stress that starts in the brain and leads to biological effects.  This response involves a complex array of neurological events and hormones.  This mechanism is complex and beyond the scope of this article.  However, negative effects on our bodies can result from this mechanism.  For example, certain stress hormones are released that can directly negatively impact the immune system, lowering immunity to infection.  Other negative health implications from chronic stress include but are not exclusive to high blood pressure, heart disease, obesity, diabetes, acne, eczema, gastric irregularities, headaches, depression, and anxiety to name a few Ten Tips to Manage Stress The following ten measures can be implemented to aid in managing stress and reducing the negative health effects. Cognitive Behavioral Therapy; assists to reframe negative thinking patterns, reduce tendencies to awfulize and generalize life and situations while developing productive thinking patterns and coping skills. Mindfulness Based Stress Reduction (MBSR) therapy; is effective meditation to cope with existing clinical problems. Avoiding Maladaptive coping strategies such as alcohol, drugs, or high-risk behaviors. Having a close group of friends or family as a support network during times of greater need. Obtaining adequate rest and sleep. Recommended 7-9 hours per night for adults. Ensuring a healthy and well-balanced diet. Limit refined sugar and carbohydrates. Learning to differentiate life events within our control and those that are not. Engage in productive stress outlets such as physical sports, hobbies or other pleasurable endeavors. Limit caffeine intake. Caffeine is a psychostimulant and can increase anxiety and reduce sleep quantity and quality. Seek professional help. Professional counseling is available through primary care, various online services, and employment assistance programs. It is not possible to eliminate all stress.  Some degree of stress is motivating and beneficial.   The concern is excessive stress that compromises your health.  It is vital to reduce the negative effects on health by identifying the cause of excess stress and implementing measures to reduce it.

Am I Feeling ‘Blue’ or Depressed? The difference between feeling ‘blue’ and experiencing major depression-what to do Life as a Human: Resilience and Adaptation Since news of the pandemic first broke, we undertook the challenge of navigating an increasingly unpredictable world.  Our previous lives, now a distant memory, were replaced with masks, social isolation, and lockdowns.  We were required to adapt, and did so, quickly!  Yet, our daily personal lives and expectations including employment and childcare responsibilities did not cease to exist.  Rather they became more arduous.  Schooling was now placed on the shoulder of parents as employment expectations moved remotely to personal homes.  Many lost employment during the pandemic and found themselves having to adjust living accommodations simply to survive.  Others worked tirelessly providing care at the front lines of the pandemic.  Then along came another cold and dark Canadian winter.  (Not all Canadians like the cold and escaping south for a reprieve has become more difficult!)  A multitude of stressors prevail.  To many, life can appear bleak.   Canadians are resilient.  However, the past two years have taxed people barraged with relentless challenges including loss and change.  With no end in sight to variants and grieving over the disappearance of our previous ‘normal’ lives the risk of despondency is real.  While a normal and expected response to these trials, it is not uncommon for people to question if what they are feeling is ‘normal’.  However, the risk of the development of clinical depression is also a real concern.  Of note, depression is a multifaceted occurrence with external stressors only one factor that contributes to development.  Additional contributing factors associated with depression are not the focus of this article.    The good news?  Effective treatment for depression exists.  The key, is recognizing depression and knowing where and how to access support and treatment.  This article will differentiate between feeling ‘blue’ versus major depression.  The varied treatment modalities are beyond the scope of this article.    What is ‘Normal’ A clinical book identifying what is ‘normal’ does not exist. What is normal must be considered within the context of an individual’s values, beliefs and culture. We can however recognize certain features of low mood are considered to be within the range of normal. These features are usually attributed to external factors and may include; feeling sad but being able to be consoled and enjoy moments of happiness. This sadness would not extend beyond a two-week duration. Signs of Major Depression Depression is a diagnosis of exclusion requiring ruling out reversible medical illness as a contributing factor first. Once ruled out a constellation of signs and symptoms aids in the diagnosis. According to the Diagnostic and Statistical Manual (the handbook of psychiatric diagnosis), some signs of depression may include; depressed mood nearly every day all day with a duration longer than 2 weeks, inability to find any joy in life, chronic change in appetite with over or under eating, sleep disturbance both over sleeping or sleepless nights, lower interest in activity and fatigue, possible loss of self-esteem with a sense of worthlessness and inappropriate guilt along with self-harming behaviors. What to do Seek Help. Depression is treatable. In some cultures, the discussion of mental health remains taboo. In Canada however, nonjudgmental resources are available at no cost. These resources can be easily accessed from home either via phone or the internet. Some resources are self-directed such as phone apps or website forums. The resource most applicable depends on the urgency of the treatment need and identified risk. If someone you know requires urgent mental health treatment, immediate assistance is available through emergency 911 or crisis mental health phone lines in your area. Some resources available in a non-crisis situation are as follows. (This is not an exhaustive list but rather only the ‘tip of the iceberg’. Your primary care provider can assist you with additional treatment resources.) https://myicbt.com Free from the Canadian Government for those over age 16 with depression and anxiety.  https://togetherall.com  Free 24/7 online self-guided service for mental health for those over the age of 16 years. https://www.camh Free online list of coping tool resources to get through the pandemic.  https://www.camh.ca/hopebycamhapp “Hope by CAMH is a free smartphone app that provides suicide prevention information, tools, and crisis resources”. https://www.camh.ca/en/your-care/access-camh  Not an emergency phone line. Resources are available at 416- 535-8501, option 2. “CAMH answers phone calls Monday – Friday, 8:30 am to 4:30 pm. The line is closed on weekends and statutory holidays. Interpreters are available to assist callers in their language of choice”. https://info.mindbeacon.com Free for Ontario residents. Short course (12 weeks) digitally based Cognitive Behavioral Therapy through online therapists funded through the Government of Ontario. Is there Hope? Yes, there is hope! Treatment for depression is effective. It is possible to enjoy life again. Recognizing when and how to seek treatment is the first and bravest step towards improving your life and creating a future for yourself. Life is worth living!

Lifestyle Choices in Recovery Part two What are You Listening to? Music and Your Mood Therapy interventions using music tap into the power of tunes and sound waves. These penetrate the mind to aid a sense of peacefulness. Both listening to and creating music aid a sense of wellness. Brain scans have shown that by listening to or creating music one increases blood circulation to the areas of the brain that control emotions. This region of the brain is known as the limbic system and is involved in processing emotions and controlling memory and is stimulated with music. Music as a form of sound wave is measured in hertz (Hz). Music heard by the human ear affects the brain depending on the frequency or Hz. For example 96, 432, 528, 639, 852 Hz, have been shown to contribute to reducing tension and anxiety. Hence the importance of making sound music choices to optimize your mental health! News Bad news can cause unwanted stress and lead to mental and physical health conditions. It’s important to set boundaries on the news and sources you engage in. Changing news to positive information channels improves unwanted feelings experienced from consuming too much bad news. Some people try a news holiday and remove all forms of bad news whether via social media platforms, paper or television and radio. You can find some news networks that focus on providing only good news that occurs throughout the world. Resources Here are some resources and books focusing on what you listen to and the effects on your mental health and wellbeing. Calm: A sleep, meditation and relaxation app available at https://www.calm.com Headspace: Guided meditation and sleep app https://www.headspace.com/ Good News Network: Identifies itself as “an antidote to the barrage of negativity experienced … in the media”. https://www.goodnewsnetwork.org/ Books Healing at the Speed of Sound: How What We Hear Transforms Our Brains and Our Lives. Authors Alex Doman and Don Campbell. The Healing Power of Sound: Recovery from Life-Threatening Illness Using Sound, Voice, and Music. Author Mitchell L. Gaynor M.D. Social Media And its terrifyingly Negative Effects on People with Depression and Anxiety. Author Victor Scott. The takeaway message?! What we listen to matters. The frequency and content of language and music affect our mental status and recovery. If you or someone you know would benefit from TMS contact us today. At Feel Light rTMS we provide Health Canada approved evidence based treatment for depression. We support you along your recovery journey to ensure you are engaged in additional measures to optimize your mental health and wellness. Call us today! Disclaimer: The above information is not intended as medical advice. Please contact your primary care provider, emergency or local crisis line for medical assistance. We do not necessarily endorse the contents of any or all books listed. These are suggested for educational purposes to read at your discretion with no warranty on content validity by us.  

How to Obtain a Sunny Disposition The Dark Side of the Sun Information abounds regarding the negative effects of sun exposure. Concerns of excessive sun exposure are real. Complications include the immediate burning of skin and the later accumulation of excessive exposure contributing to sun damage. Sun damage can present with the appearance of leathery wrinkled skin or worse, skin cancer. Precautions are necessary to reduce your risk for negative effects from sun damage. Use of safe sunscreen, donning sun protective clothing and limiting your time out in the sun at its strongest point of the day are some safety measures to employ. Limited sun exposure however can negatively impact your mood. For some individuals in the northern hemisphere, reduced sun exposure in winter contributes to a low mood referred to as SAD or Seasonal Affective Disorder. With summer around the corner we thought it fitting to explore the sun’s attributes that can positively impact mental health and mood. The Sunny Side of the Sun It’s not all bad news when it comes to the sun. Many organisms thrive in the sun. Flowers and vegetables often require at least 8 hours of sun per day to grow. Similarly safe exposure to the sun for humans has shown to provide many positive attributes on health including improved mood. Below we provide 3 positive effects the sun contributes to your mental health. 1. Vitamin D: Vitamin D is obtained through exposure of your skin to the sun. Not only is Vitamin D responsible for bone health, but it also plays a role in mental health. A lack of sun exposure can reduce the amount of serotonin and contribute to lowering your mood. Expose your skin to 5-15 minutes of sunlight a few times a week to see improvement in your mood. Use a safe sunscreen if exposed to the sun longer than 15 minutes. 2. Increased Serotonin: Serotonin is one of the neurotransmitters responsible for a happy, ‘sunny’ disposition. Many antidepressant medications work by enhancing serotonin in your brain. Sun exposure also enhances your serotonin levels by triggering your brain to release it. Serotonin levels are reported to be highest in the summer. If you are feeling down and in a low mood get out and soak up some sunshine to experience a natural high! 3. Enhanced Sleep: Exposure to sunlight enhances sleep. The sun helps with sleep by stimulating the release of a hormone melatonin. Melatonin plays a role in regulating your body’s internal clock and inducing sleepiness at night. Sleep is restorative to the body and mind allowing you to cope with life throughout the day or waking hours. It is suggested you obtain bright sunlight exposure prior to noon each day to benefit from the sleep enhancing properties of the sun. When the Sun is Not Enough For some individuals medication and lifestyle changes such as sun exposure are simply not enough to help with depression. At Feel Light rTMS we are experts in providing groundbreaking innovative treatments for depression. If you or a loved one is suffering from depression, call us today and learn how our Health Canada approved non pharmacological treatment rTMS can help with depression.

Lifestyle Choices in Recovery Diet Choices and Food Consumption Quality nutrient rich foods are becoming increasingly difficult to attain. Processed foods however are readily available. These foods are high in processed fats, sugar, sugar alternatives and chemicals. They can hinder recovery and interfere with attaining optimal wellness. Processed foods are not whole foods with fiber and naturally occurring vitamins, minerals and sugar. Processed foods can contribute to the potential for a host of health problems hindering mental health recovery. These problems include; under nourishment and nutrient deficiencies, obesity and chronic inflammation to name a few. To further exacerbate the problem of dietary choices in mental illness, some foods trigger a dopamine feel good hormone release. When sad or depressed you may crave these foods. High calorie fatty, carbohydrate foods are often the foods craved for dopamine. These include foods such as; pizza, hamburgers, french fries, potato chips, sweets, cookies and chocolate. While they provide a temporary and brief sense of wellbeing the long term effects are not beneficial to your overall mental health and do not aid recovery. Alternate choices of dopamine foods exist and represent whole foods. These alternatives include; apples, avocados, beets, cheese, milk, yogurt, kefir,eggs, nuts and seeds like almonds, walnuts, and flax seeds, peanuts, bananas and watermelon. So if you are feeling low and have cravings, reach for one of the whole food recommendations listed above. Resources Here are some Public Health dietary resources and books exploring dietary recommendations and/or diet and mental health. FREE Public Health Resources Visit Health811 or call 811 to access free, evidence-based nutrition and healthy eating information from Registered Dietitians to help make informed choices about your health. Public Health Ontario – https://www.publichealthontario.ca/en/Health-Topics/Health-Promotion/Healthy-Eating Ontario Public Health Association – https://opha.on.ca/what-we-do/programs/nutrition-resource-centre/ Access Alliance – https://accessalliance.ca/programs-services/food-programs/food-literacy/nutrition-resources/ Books This is Your Brain on Food (“Eat for your mental health and learn the fascinating science behind nutrition”) Author Dr. Uma Naidoo The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts our Mood, Our Choices, and Our Overall Health (“How to keep the brain-gut communication clear and balanced”) Author Emeran Mayer The Neurogenesis Diet and Lifestyle:Upgrade Your Life (“The latest in neuroscience research to present a new and proven view of brain health and aging.”) Author Brant Cortright PH.D. The takeaway message?! Food choices matter in mental health recovery. If you or someone you know would benefit from TMS contact us today. At Feel Light rTMS we provide Health Canada approved evidence based treatment for depression. We also support you along your recovery journey to ensure you are engaged in additional measures to optimize your mental health and wellness. Call us today! Disclaimer: The above information is not intended as medical advice. Please contact your primary care provider, emergency or local crisis line for medical assistance. We do not necessarily endorse the contents of any or all books listed. These are suggested for educational purposes to read at your discretion with no warranty on content validity by us.

Beyond Antidepressants Mental Health and Wellness Measures Depression involves many aspects of your being. It is not only a low or depressed mood. Depression negatively impacts every domain of your health and wellness. In addition to a depressed mood, a major depressive episode can negatively impact your appetite, sleep, relationships, energy level, and cognition. If depression is this all encompassing so too treatment should be. Medications and talk therapy are first-line evidence-based approaches for treating depression. However, a major depressive episode requires additional measures for optimal recovery. A holistic approach to treating depression is the most effective. In this article, we will discuss a holistic approach to treating depression identifying 5 measures you can integrate into your health and wellness routine to ensure the best chance of recovery. These measures include healthy lifestyle choices that are effective towards improved mood and considered wise to integrate into your lifestyle in general. Five health and wellness measures to integrate include: eating whole foods, avoiding illicit drugs and alcohol, exercising and nature, quality sleep, and guarding thinking patterns. Below we elaborate on these measures and the way to integrate these into your lifestyle. 1. Eating Whole Foods Whole foods will not cure depression, however, making healthy choices including eating whole foods and avoiding processed foods will impact how you feel. Some research indicates foods with Omega 3 or fish oil and folic acid and vitamin B6 are good for your overall mental health. 2. Avoiding Illicit Drugs and Alcohol Among other risks such as addiction and reduced insight and judgement from these agents, illicit drugs and alcohol are depressogenic. This means they depress or numb your brain. This not only affects your level of awareness and cognition but worsens your mood. It’s best to avoid these substances altogether for a multitude of health reasons including when experiencing clinical depression. 3. Exercise and Nature Aerobic exercise, including as little as walking 30 minutes a day five days a week, has positively affected mood. Exercise helps in the production of dopamine, a neurotransmitter known to enhance mood. Additional heart health benefits are experienced from regular physical activity. Being out in the sun helps regulate your internal clock or circadian rhythm to assist with sleep. Having sun exposure on your eyes prior to noon daily helps your brain’s regulating mechanism. 4. Obtain Adequate Sleep Sleep is restorative as well as helping you better cope with day-to-day stressors. Ideally, you should obtain 7-8 hours of sleep per night. Integrate nighttime rituals and relaxation techniques to enhance sleep. Settle to bed prior to midnight and rise at the same time daily to obtain the most benefits from sleep. Avoid distressing news and blue light rays emitted from screens that stimulate your brain 2 hours before bed. Try relaxation techniques such as aromatherapy with lavender oil, listening to soft relaxing music, or sounds of nature to assist with sleep induction. Many apps are available to help with relaxation. 5. Avoid Negative Thinking Our emotions follow our thoughts. Focussing on the past and future are sure ways to feel overwhelmed. Therefore engaging in gratitude and pleasant thoughts will enhance your overall sense of wellness. Prior to rising, first thing in the morning actively engage your mind and set your thinking to focus on something positive. Thinking about a loved one or a favourable change in the weather will set the foundation for your perception and emotions for the rest of the day.  Despite your efforts at health and wellness measures and those of mental health specialists, some depression persists. If you or someone you love is not able to obtain relief from depression despite healthy lifestyle choices and trials of medications, adding repetitive transcranial magnetic stimulation to treat depression may be effective. With Health Canada approval for treating depression Feel Light rTMS is conveniently located in Brampton Ontario. Call us today to see how rTMS can help you on your road to improved mental health.

Transcranial Magnetic Stimulation (TMS) Depression and how TMS Treatment Works to Treat it! Oral antidepressants in combination with Cognitive Behavioural Therapy (CBT) are recognized as best practice first line treatments for depression. These treatments are based on theories that neurochemical and cognitive thinking patterns play a role in the development of depression. However, for many individuals antidepressants don’t work and may have intolerable side effects. For some individuals talk therapy alone is not sufficient for recovery. For these patients TMS should be the next treatment option. TMS is a Health Canada approved therapeutic modality indicated in the treatment of clinical depression. TMS is approved for individuals who previously failed on oral antidepressant therapy. This article provides an overview of depression, the history of TMS and how it can work to treat depression. What is Depression? What depression Isn’t! Humans are complex beings. It is considered normal to experience a range of emotions from extreme joy and elation to feeling sad, dejected and filled with grief. We react to our environments and stressors through feeling and exhibiting emotions and physical responses. Feeling sad and blue at times is considered normal and not a cause for concern.  What depression Is!  Depression however involves much more than feeling sad or blue. Depression is a serious illness that affects your feelings, thinking, and functioning. To be considered a depressive episode your symptoms must be present for longer than 2 weeks. Symptoms vary between individuals but may include some or all of the following:  Inability to enjoy or experience pleasure  Low energy or motivation Over eating or under eating  Difficulty sleeping or over sleeping Feelings of sadness all the time Thinking or believing you would be better off dead and even contemplating ways to take your life Trouble making decisions or thinking Feelings of worthlessness or excessive guilt Note: (Medical causes for depression require ruling out prior to a psychiatric diagnosis of clinical depression) The Cause of Depression Years of research has demonstrated that more than one cause exists for the development of depression including; too much or too little brain chemicals, genetic vulnerability, a stressful life trigger and brain mood dysregulation. As you can see the cause of depression is complex and varies between individuals. This is why it isn’t a ‘one size fits all’ treatment approach! The History of TMS Magnetic stimulation to treat diseases dates back to greater than 100 years. Its use however was not necessarily supported by scientific research. In 1881 Micahel Faraday first created a magnetic field running electricity through a coil. In 1985 Barker and colleagues introduced Modern TMS with this same understanding of magnetic fields. A vast amount of time, money and energy has been devoted to researching TMS and its treatment potential. Research outside of depression is ongoing to include addictions, anxiety and mild cognitive impairment to name a few. How TMS Works for Depression TMS alters brain signals by the application of a magnetic field through an individual’s skull (transcranial). These brief magnetic pulses lead to favorable changes in the brain that wake up the neurons or brain cells and activate the brain lifting the symptoms of depression. Beyond this very basic explanation it still remains somewhat a mystery as to how exactly TMS works to treat depression. The bottom line? Recovering from depression requires you to be actively involved and aware of treatment options for depression. TMS is an effective Health Canada approved non-invasive medical treatment available in Brampton Ontario. Years of research support the efficacy of TMS in treating depression. Call our intake coordinators today and explore how Feel Light TMS can benefit you!

When the Situation is Inflamed The Duality of Inflammation and Measures to Reduce It Inflammation plays a primary role in healing.  We experience inflammation with an acute injury as a means by which our body defends itself.  Inflammation can occur from internal or endogenous or external or exogenous mechanisms.  A twisted ankle, for example, can result in visible swelling, redness, warmth, and pain.  These red flags are indicators of an acute inflammatory process and thereby injury.  This inflammation also plays a crucial role in healing the body from acute injury.   However, inflammation goes beyond acute becoming chronic and harmful to the body.  Chronic inflammation contributes to the development of chronic disease.  With the initial symptoms often experienced vaguely, such as chronic fatigue, prolonged periods of inflammation are associated with diseases such as, but not exclusive to; diabetes, cardiovascular disease, obesity, Alzheimer’,s and cancer.   It is possible to screen for certain markers of inflammation in your blood.  You can request this through your primary care provider. This article explores inflammations’ positive and negative attributes.  Measures to reduce the risk of inflammation contributing to chronic disease are provided. An in-depth discussion of this complex physiological inflammation pathway is beyond the scope of this article.  A basic diagram is provided below as an aid.  The Biology of Inflammation A diagram of the inflammatory pathway and its mediators Credit Rao, Praveen & Kabir, Saad & Mohamed, Tarek. (2010). Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Progress in Small Molecule Drug Development. Pharmaceuticals. 3. 10.3390/ph3051530. Positive Attributes Positive Attributes In an acute injury, inflammation provides an alert mechanism to inform us of tissue trauma.   Various mediators at the site of tissue injury aid in repair.  Reducing further stress on the injury using rest and the application of ice, aid in reducing excessive inflammation and pain.  Some pharmacological agents, (beyond the scope of this article), can further aid to reduce pain and inflammation.  A balance exists between both the development of inflammation secondary to tissue trauma and the need to reduce excessive inflammation at the site of injury.  With time, injured tissue repairs and inflammation resolves.  This is an automatic body response that occurs through signaling pathways via inflammatory mediators in the absence of conscious effort on our part. Negative Attributes Any chronic disease will reduce the quality of life, and may contribute to increased pain and disability, all while reducing life expectancy.  It may become more costly to afford health care and medications for chronic diseases.  Poor diet, stress, and lack of exercise can contribute to inflammation and the development of chronic disease.  So too can other lifestyle choices.  Measures to reduce chronic inflammation target the underlying cause.  This is by no means an exhaustive list.  As time goes on more research into other etiologies arises, such as the role of the gut biome and the development of inflammation and chronic disease.  Hence, knowledge in this field is constantly evolving. Measures to Reduce Inflammation • Diet– consume anti-inflammatory food and reduce the intake of inflammatory foods. • Exercise– Maintaining a balance between too much and too little aerobic exercise. Extremes of either contribute to inflammation. • Blood glucose– keeping blood sugar levels stable and avoiding extreme highs. Maximum daily recommendations are 55gm • Stop smoking– smoking contributes to inflammation. See https://www.ontario.ca/page/support-quit-smoking for assistance with smoking cessation in Ontario. • Limit Alcohol consumption– Maximum daily recommended intake for women is 2 drinks and 3 for men. https://www.heretohelp.bc.ca • Obtain adequate sleep – 7-9 hours per night for adults The good news?  Changing our lifestyle means reducing some effects of inflammation is possible as they are a direct result of our habits and choices.  It’s never too late to start.  If all this appears overwhelming, start with one small change first.  Seek further assistance through your primary care provider or any of the readily accessible online resources available by simply searching.  As the old adage goes, an ounce of prevention is worth a pound of cure!