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Breathe a better reality Just breathe. My experience working toward mental and physical health and wellness involves gathering many tools during the ups and downs of recovery, which can possibly take years. Like a carpenter must gather enough diverse tools to build a strong house that will last through seasons of storms and sunshine, a diverse psychological box of tools are needed on the “road to recovery.” Mine include an amalgamation of exercise (even when I don’t feel like), socializing (especially if I don’t feel like it) and gleaning valuable information from books, articles, counsellors, doctors and teachers of any shape or size. For example, my cat Henri has been an invaluable teacher on this long, curvy road. I needed to gather multiple psychological and physical healing therapies and tools and medicine. That being said, as difficult as it would be, if I was absolutely forced to reduce everything to a single
HEALTHY LIVING By Robert Skender
word it would be: breathe. Breathing is at the centre of all neurological happenings. From our first gulp of oxygen as a baby to now, we almost breathe our reality into existence. Breathe in and breathe out, then repeat the process roughly 17,000 to 25,000 times in a day as an involuntary action. We automatically breathe in oxygen, which finds a way into our bloodstream via lungs through a process called diffusion.
Oxygen passes into our bloodstream and carbon dioxide leaves it. Practicing slow, deep breathing will activate our parasympathetic nervous system, which can promote ease and relaxation. A valuable aid in helping avoid serious anxiety attacks or, at least, deep breathing can be a valuable in lessening the effect of that gnawing unease in life. People who experience chronic and crippling anxiety are often prescribed potentially addictive drugs like, for example, benzodiazepines like Lorazepam or Ativan. The fastacting anti-anxiety drugs can be effective for serious episodes of anxiety, however, the drugs can be addictive and dangerous. When I was told to “just breathe” while experiencing serious anxiety in the form of agoraphobia or social anxiety, I would find myself in a worsened state. That is the problem, breathing slowly is an impossible task in real time. A lot of meditative practice is
required before conscious slow, deep breathing habits can activate the parasympathetic nervous system and induce a “rest and digest” brain-activated state of calmness. In our brains, the primary control area for breathing is in the medulla oblongata, a part of the brain stem. It contains specialized cells called respiratory neurons, which send signals to the muscles involved in breathing. The cerebellum, at the base of the brain, also plays a role in automatic breathing. It helps to coordinate muscles involved in breathing and ensures everything is smooth and rhythmic. Our breath is a reflexive and complicated nuero-physiological process that can be reduced to a simple skill. If practiced we have increased our potential to exert control over a reality, which often feels dangerously chaotic. Poor breathing habits can contribute to feelings of anxiety. When the body is in a state of serious stress, breath tends to become
shallow and rapid. This can lead to a decrease in the amount of oxygen that reaches the brain, which can exacerbate feelings of anxiety and panic. When we breathe deeply and fully, it can help activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. Learning the physiological and neurological part of breath has helped me demystify things and gain a bit of control over the process. I still believe a recipe for mental wellness has a plethora of ingredients, nonetheless, controlling breath is a superpower that is convenient to keep in your back pocket. So, breathe deeply and slowly, and things can get better. They always do. Robert Skender is a qathet region freelance writer and health commentator who contributes a regular column for the Peak.
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Promoting positive mental health Last week there was renewed discussion about mood and mental health. The “saddest day of the year” (Blue Monday) happened. Yesterday was Bell Let’s Talk Day. Seasonally, some people struggle in the winter and January finds many of us in the middle of winter when daylight hours are shorter. There is no single day we can reasonably declare as the saddest day of the year, but the point remains the same: bringing focus to how mental health challenges affect many of us. The Canadian Mental
Health Association estimates that in any given year, one in five people in Canada will personally experience a mental health problem or illness. It is important for us all to realize that mental health challenges affect people from all walks of life, regardless of sex, gender, age, education and income. While conventional treatments for mental illness can be effective, many individuals seek alternatives and explore holistic approaches to feeling better. Preventative strategies are of utmost importance and naturopathic medicine offers various options to help individuals im-
prove mood. A holistic approach that addresses the factors present for any given individual yields the best results. For instance, seasonal affective disorder (SAD) is best treated with light therapy. Daily sessions of light therapy can significantly alleviate SAD symptoms. Together with light therapy certain nutrients can improve depression symptoms, such as vitamin D and omega 3 fats (best from fish but also flax and walnuts). Vitamin D is best dosed based on a blood test to determine the right amount for you. As a naturopathic doctor, I also use acupunc-
ture and herbal medicines to help those with SAD and depression. A true holistic approach to mental health is to consider the role of the digestive tract. This is termed the gutbrain axis and describes how the health of the gastrointestinal tract impacts mental health (and vice-versa). Strategies to improve the health of the digestive tract, and particularly the microbiome, can improve mental health. This could include using probiotics (which have research for depression), but also set the foundations for optimal digestive function (such as reducing inflammation and improving
the barrier function of the intestines). Managing stress is a key element for promoting positive mental health. This certainly includes taking steps to reduce actual stressors in our lives. It also includes building our capacity or reserves so that our mental and physical bodies can perform optimally. Meditation is one such way
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Dr. Shawn Peters, ND, is a naturopathic doctor practicing in the qathet region.
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to reduce stress. For those interested in what the science says, David Vago, PhD, promotes mental health and well-being through research on meditation and the brain. Learn more at: contemplativeneurosciences.com/ how-to-meditate.
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Happy New Year from the On Track team to our community!
KYLEE WATCHEL Clinic owner/ Kinesiologist
SHAYLA SARTON Kinesiologist
NATALIE VERDIEL Physiotherapist
2023 came with a lot of changes. In the spring, Kylee Watchel purchased the clinic from Inge Tholen and Manu Liefsoens. Manu has retired from administration/management. INGE THOLEN He is missed here in the clinic but is getting to Physiotherapist spend more time doing music and spending time with his girls. Inge is still with the On Track team and supporting her patients; our staff is so grateful for her mentorship with all her years of expertise. A huge thanks to Manu and Inge for running the clinic for more than 10 years and everything they have done for the community. Kylee has now spent three years in the community LOLAH MULLER working for On Track Physiotherapy and is thrilled to Physiotherapist take on this role. She is grateful for Manu and Inge trusting her and thankful for all the support from the staff and patients. Congrats to Lolah on her one year at On Track and a big welcome to Natalie, Vanessa, Shayla as well as our student Prab who is joining us for the term. Come stop by the clinic or check out our website/ VANESSA OLLENBERG social media accounts to stay up to date with Administrative manager everything happening at On Track!
104-7075 Alberni Street info@ontrackphysiotherapy.com
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Monday to Thursday 7 am to 5 pm • Friday 8 am to 5 pm
from head to toe
Residents with major depression paying for help Treatment cost health system more than $1.5 billion over two years, shows study
For anyone in crisis, the Ministry of Mental Health and Addictions offers services: Suicide crisis: 1-800-SUICIDE (1-800-784-2433) Mental health issue: 310-6789 (24 hours) KUU-US Aboriginal crisis line: 1-800-588-8717 (24 hours)
JEREMY HAINSWORTH Glacier Media
British Columbians with major depression are paying $700 a week out of their own pockets to get help, a new Simon Fraser University study has found. The work, led by Faculty of Health adjunct professor Sonya Cressman, looked at the more than a quarter million BC adults diagnosed with major depressive disorders (MDD) between 2015 and 2020. Cressman said major depressive disorders are one of the most common mental illnesses. Over the next decade, depression is set to become the world’s leading cause of disability as it directly affects the patient’s ability to work. And, that,
Medical emergency: 911 the study found, when combined with amounts paid for help, can put lower-income groups and people in urban centres are at risk of financial hardship. The study found treating depression came with a provincial health system price tag of more than $1.5 billion over two years. The study said Canadian health systems pay for MDD treatment through pharmaceutical therapies and visits to physicians, hospitals and emergency departments. However, it noted, costs of psychotherapy or pharmacology treatments are not fully covered
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and not all Canadians have access to extended health benefits, meaning they must pay out of pocket. Other costs, like lost productivity and informal caregiving, are also borne by the patient and their family. Cressman and her team found costs borne by the province are just a fraction of the total bill to treat MDD. Patient-borne costs are estimated at $3-12 billion for the same two-year period. “The first few weeks of treatment after being diagnosed with serious depression in BC are critical for preventing financial hardship,” said Cressman, a health economist. “Low-income groups are paying disproportionately more than high-income groups once you take into consideration the basic costs of living. If depression goes into remission, then that inequality is erased. It’s mitigated by early and effective treatment.” Cressman hopes the study leads to national policy to protect patients with mental illness from the financial impacts of their condition.
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Health care becoming more costly Will BC be able to keep up with increased demand over the next decade? BY KEITH BALDREY
Demands for public health care services in BC seem to be increasing at an unprecedented rate and the problems that creates are likely to get worse before they get better, if they ever do. Two things are driving health care demands and a looming corresponding increase in costs: record immigration levels and a rapidly aging population. While there has been a fair amount of attention paid to the impact high immigration levels have had on the housing crisis, less scrutinized is the enormous im-
pact they are having on our health tion the average family doctor care system. has about 1,200 patients on their I’ve received statistics showing roster). the increase in the number of peoCompounding the problem is the ple who registered in BC’s Medical rising levels of acuity and a rapidly Service Plan the past two years and aging population. it is a staggering figure. The senior population in BC has Over the past two years, more than already exceeded 1 million people. 337,000 more people joined the sys- Over the next decade, the number tem. That is the equivalent of adding the popuBy next year, BC will lation of both Burnaby have more people and North Vancouver to a system that is already aged 65 years and stretched to the limit. older than people aged And the increase last year was almost 40,000 17 and younger. more than the year previous. You can see a trend developing. of seniors in BC will increase from To put this astonishing figure 20 per cent of the population to 24 further in perspective, that level per cent. of population would need an adBy next year, BC will have more ditional 300 family doctors just people aged 65 years and older to service them, let alone the than people aged 17 and younger. other 5.3 million people already Simply put, the more people who registered (based on the assump- are over 65 the more costs they
will incur in the health care system. According to the Canadian Institute for Health Information, health care spending for seniors is three times that of those under 64 years, on a per capita basis. The BC government budget shows the planned spending increase for the health ministry in the coming fiscal year (which begins April 1) will be about $1.2 billion, bringing to almost $29.9 billion. The increase in the following year of 2025/26 is projected to be smaller, at less than $800 million. But this smaller increase is partly predicated on the assumption that MSP costs will actually go down in that year. Given the huge increase we are seeing in population growth, that scenario seems highly unlikely so costs will likely continue to grow at a higher rate. While the twin pressure tsunami of a growing, aging population will continue to gnaw at our system, the
good news is the number of surgeries continues to grow and so does the number of nurses and doctors being recruited to work in the system. However, cancer treatment waits times continue to be frustratingly long and these two cost pressures may ensure that remains the case for quite some time, even with the government’s recent unveiling of a new 10-year, $440-million cancer treatment plan. Another senior-specific disease is dementia and Alzheimer’s, and the number of people falling victim to them will likely increase over the next decade. Add it all up and it means British Columbians will need to spend more and more on an already expensive system with no guarantee things will dramatically improve. Even maintaining the status quo may be the most realistic expectation in the coming years. Keith Baldrey is the chief political reporter for Global BC.
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Narcissism awareness can trigger behaviour changes There are trends in mental health just as there are in most other sectors. I have been noticing in the last couple of years that many people are talking about narcissism. I hear things like: “My mother is a narcissist, my partner is a narcissist, my sister-in-law is a narcissist, my Uber driver is a narcissist.” Well maybe not the Uber driver, but you get the idea. Most of these people state that they have looked this up on the internet and “everything fits.” Ah, that fountain of knowledge, the internet. It must be so. In reality, narcissistic per-
LIVING WELL By Deborah Joyce
sonality disorder (NPD) is a serious mental health condition that most experts believe is not generally treatable. The characteristics of NPD are a pervasive pattern of grandiosity and sense
of importance, preoccupied fantasies of unlimited success, power, brilliance, beauty or ideal love. The individual believes they are special and this can only be recognized by other “special and high status people.” They require excessive admiration and have a sense of entitlement with unreasonable expectations of special treatment and compliance. They also lack empathy and are unwilling to recognize the feelings and needs of others. They are commonly perceived as arrogant. Greek mythology is the origin of the disorder, in the story of Narcissus, a beautiful young person who
fell obsessively in love with his own image reflected in a pool of water, not recognizing that it was his own reflection. Contrast this with what most people are referring to when they are describing the narcissist in their life. Most often they are experiencing that person as self-centred and not attentive. Many use the word “entitled” meaning “they want me to do everything for them.” There are narcissistic personality traits that are unpleasant to be around but it can be possible to have a conversation with the individual with some success.
In other words, awareness of how they are behaving can trigger changes in their behaviour. These individuals are not likely to have the key characteristics of a narcissistic personality disorder that are essential for a diagnosis under the Diagnostic Statistical Manual of recognized psychiatric disorders. Living with or being exposed to someone with NPD is often extremely painful and at times destructive. Children raised by a parent with NPD can be traumatized by the constant abandonment, the lack of empathy, the unachievable expectations and the emo-
tional withholding. Partners of persons with NPD suffer a similar fate. A loss of self, self-confidence and wellness are often the cost when a significant person in one’s life has a narcissistic personality disorder. Ironically, given the description of the characteristics of NPD, it is a fact that these individuals, at their core, are insecure. But I will save that for another column. Deborah Joyce is a registered psychotherapist with a practice in Powell River and Comox Valley who contributes regularly to the Peak. For more information, go to beaufortcounselling.ca.
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