& Managing Stress Managing stress can make you feel better and help you control psychosis. Its useful to know several ways to manage stress. If one method doesn't work, then another may. The Challenge Unrealistic Thinking technique (page 78) may be a useful way to reduce your feelings of stress. Solving Problems (page 31) is another way to reduce stress, Here are two other techniques for managing stress. 1. Relaxation: learning how to relax your mind and body. 2. Preparation: anticipating possible stressful situations and getting ready to deal with them. ‘You can start with either one of these techniques. Don't be disappointed if one method doesn't work. That strategy may not be the best one for that situation. Stick with it for a while, though, to give it a chance. If it still doesn't work, try another. ‘With time and effort the chances are good that you will find a way of managing stress that works well for you. 1. Relaxation Relaxation can help you calm your body and mind. Some benefits to feeling relaxed and calm are that you: © Experience less stress © Get more enjoyment from various activities © Think more clearly © Make better decisions Plus, you may be less bothered by the symptoms of psychosis. MANAGING STRESSUnderstanding There are lots of different ways to relax. Some examples of calming activities that you may enjoy include: © Reading a good book © Taking a warm bath © Practicing yoga or gentle stretching exercises * Going for a stroll in the park Some methods for deep relaxation include: © Imagine that you are in a different place that is relaxing (such as sunbathing on a beach) © Tense and then relax different muscles in your body. * Focus on your breathing © An 18-minute audio on relaxation techniques can easily be found on the internet Relaxation should feel good. If you start to feel uncomfortable, then stop. ‘Your health professional or Support Person can help you learn these methods of deep relaxation. There are also CDs of relaxation methods that you can borrow from the library or purchase at bookstores. Practice relaxation techniques regularly. At first it may be difficult to relax when you are stressed. Relaxing gets easier with practice. 28 @@@ MANAGING STRESS= Your Turn! a Understanding Your Turn! List three things you can do to relax. 2. Preparation ‘You don't have to wait until you feel stress to use stress-management skills, Preparation involves anticipating stress and getting ready for it. Knowing you have these skills will make it easier to deal with stress in the future. In fact, simply preparing for a stressful situation can lower your perception of how much stress you encounter. “There may be upcoming situations that you know will cause you stress. Certain times of the year (such as Christmas or a birthday) or certain events (such as a family get-together or a job interview) create stress for many people. ‘You may be able to change or even avoid some situations that you know act as triggers. For example, being alone at a hockey game may be a problem, but being with someone at a hockey game is fine. You can avoid the trigger by always going toa game with a friend. On the other hand, if every hockey game—whether you go alone or with someone, or whether the stadium is empty or crowded—is a problem, then you may want to avoid hockey games for a while 29 @@@ MANAGING STRESS~~ Understanding € Your Turn! Write Down While you can't avoid all the situations that cause stress, you can prepare yourself for these stressful events so you are able to manage the pressure more effectively. Strategies such as problem solving can help you deal with any current stress, as well as prepare you for upcoming stressful situations. Rehearsal is a useful strategy to lower your anxiety about upcoming stressful events. Examples of possible stressful events might be a job interview or a social situation where you don't know anybody. Go over the event in your mind, practice what you will say, and how you will act. You can also try rehearsing situations with your Support Person. For example, if you have an upcoming job interview you can ask your Support Person to pretend to be the interviewer. Think about what types of, questions you might be asked during the interview and practice answering them. Your Turn! Think of what is happening over the next couple of months. Is there anything coming up that makes you feel worried or anxious? Write down anything that comes to mind. Consider using problem-solving techniques or rehearsal with your Support Person to help you prepare, Stressful situation ‘coming soon... Things Ican do to prepare for this... 30 @@@ MANAGING STRESSSTRESS AND WELL-BEING having trouble coping? stressed out? feeling overwhelmed? if your answer is YES, you are not alone What causes stress? Stress comes up when you feel like the demands of a situation or event are too much to manage. It can come up with everyday situations, such as ‘+ Managing demands at work or school ‘+ Managing long-term health problems + Dealing with inequalities ‘+ Managing relationships Stress can also come up in response to a specific event or situation, Both positive and negative life events can be stressful, especially those that involve major changes to your regular routines, Here are some examples: ‘+ Changes in a relationship + Changes in housing arrangements + The death of a family member or friend. + Losing a job or other source of income ‘As stress is based on the way you see a situation or event, things that cause stress are based on your own situation. Different people may find that different things are stressful. How you feel when issues come up can also affect they ‘way you experience stress, If you feel well and in control, a problem may not seem very stressful. However, if you already feel stressed or overwhelmed, the same problem may add to your existing stress and feel very overwhelming, WELLNESS MODULE 2 Ne << heretohelp Everyone feels stressed from time to time. Some people, though, say that they feel very stressed most of the time. While stress isn't always bad, too much stress can affect your well-being. Are you experiencing signs of stress? Stress can affect your body, your behaviours, your feelings and your thoughts. Here are common signs of stress: Changes in your body * Tense muscles + Rapid breathing and heart rate + Headaches * Difficulties sleeping well * Fatigue Changes in your behaviours © Withdrawing from others © Fidgeting, feeling restless » Smoking, drinking or using more drugs than usual * Avoiding situations that you think are stressful Changes in your feelings * Feeling worried or confused * Feeling angry or irritable * Feeling overwhelmed or helpless * Feeling like you can't cope ‘Changes in your thoughts * Struggling to concentrate, remember or make decisions * Losing your self-confidence + Having a negative attitude towards yourself and your li <2 AnxietyBC*Many Canadians report Many Canadians report Who is most at risk for that stress negatively that stress positively high levels of stress? impacts their lives impacts their lives * Women P ise i » Younger adults 48% Sleep quality 46% | exercise in a | 41% Personal health response to stress . cone few social 33% Home or family 48% Stress is proof | + People who expect too 23% Quality of sex life am involved in much of themselves 23% Quality of work important things + People with high levels of 31% Stress improves responsibilities and duties the quality of + People who see stress my work negatively or believe they can't cope with it What kinds of stress are you coping with these days? ‘Take our stress survey at www.heretohelp.bc.ca to determine the different sources of stress you and your family are facing. STA VAae lols) SCR} Lua Lo} CLT eS be a good thing? stress and ess [At times, stress can have a negative effect on the basic dimensions of health (your thoughts, emotions, behaviours and body reactions). Stress is more likely to have a negative impact on your health if you fee! threatened or at risk of danger or loss. Stress may also affect your health if you use unhealthy behaviours to cope. The negative effects of stress on your ‘wellness can become a source of stress in and of themselves. Just talk to anyone who isn't sleeping well due to stress! For more information about the dimensions of mental health that can be influenced by stress, see Wellness Module 1: Mental Health Matters at wwwheretohelp.be.ca, Sometimes, stress can have a positive effect on your thoughts, emotions, behaviours and body reactions. Stress is more likely to result in positive outcomes if you see it as a challenge or something you can strive to overcome. It can help motivate you to work hard. Stress can also lead to positive effects if you respond with healthy behaviours that improve your situation. You can experience the positive effects of stress even in the face of some negative effects, Your stress levels and your coping skills can also influence your physical health. Higher levels of stress can increase the risk of illness. For example, you're more likely to catch a cold or the flu when you're coping with high levels of stress, There is also evidence that stress can aggravate disorders such as rheumatoid arthritis, insulin-dependent diabetes, ‘multiple sclerosis and more. Some of the connections between stress and illness are determined by the ways you cope with stress. 2 wellness module 2: stress and well-beingcoping with stress Focus on what you can do There is usually something you can do to manage stress in most situations. Manage your emotions Feelings of sadness, anger or fear are common when. coping with stress, Seek out support seking social support from other people is hel especially when you feel you can’t cope on your own. Family, friends, co-workers and health professionals can al be important sources of support. Focus on the positives ‘This is one of the hardest things to do when coping with stress. At times, it can seem impossible. Dwelling con the negatives often adds to your stress and takes away your motivation to make things better. Make a plan of action Problem-solving around aspects of a situation that you can control is one of the most effective ways to lower your stress. Try breaking a stressful problem into manageable chunks. Think about the best way to approach the problem. You may decide to put other tasks on hold to concentrate ‘on the main problem, or you may decide to wait for the right time and place to act. Self-Care ‘Taking good care of yourself can be difficult during, stressful times, but self-care can help you cope with problems more effectively. The trick to self-care is to look for litle things you can do everyday to help yourself feel well. Here are some self-care activities to try. Try to think of other activities that might he} Take care of your relationships Family, friends and co-workers can be affected by your stress—and they can also be part of the problem, Keep the feelings and needs of others in mind when coping with stress, but balance them with your own, ‘There is no right or wrong way to cope with stress. What works for one person may not work for another, and what works in one situation may not work in another situation. Below, you will find common ways to cope with stress and maintain weliness. Resist the urge to give up or run away from problems—these coping choices often make stress worse in the long ran + Try not to bottle your emotions up. Try expressing your feelings by talking or writing them down + Try not to lash out at other people. Yelling or swearing usually pushes people away when you need them the most ‘+ Many of the coping strategies listed below are useful ways of managing your emotions [Ask someone for their opinion or advice on how to handle the situation Get more information to help make decisions Accept help with daily tasks and responsibilities, such as chores or child care ‘+ Get emotional support from someone who under about you ands you and cares ‘+ Focus on strengths rather than weaknesses—remind yourself that no one is perfect + Look for the challenges in a situation by a this?” or, "How can I grow as a person?” ‘Try to keep things in perspective ‘Try to keep a sense of humour Remind yourself you are doing the best you can given the circumstances dng, “What can Iearn from Wentify and define the problem Determine your goal Brainstorm possible solutions Consider the pros and cons of each possible solution Choose the best solution for you—the perfect solution rarely exists ut your plan into action Evaluate your efforts and choose another strategy, ifneeded ‘See our Wellness Module on problem-solving at www.heretohelp bea, Eathealthy foods and drink lots of water throughout the day to maintain your energy ‘Try to exercise or do something active on a regular basis ‘Try to avoid using alcohol or drugs as a way to cope Explore relaxation techniques like meditation or yoga ‘Try to balance work and play—too much work can eventually lead to burnout end time on things you enjoy, such as hobbies or other activities Get a good night’ sleep + Be assertive about your needs rather than aggressive or passive. Being assertive means expressing your needs without hurting others Try not to confront others in a mean-spirited or antagonizing o ‘Accept responsibility, apologize or try to put things Tight when appropriate ‘+ Talk to others who are involved and keep them informed about your decisions wellness module 2: stress and well-being 3coping with stress continued from previous page Spirituality People who engage in a spiritual practice often experience lower levels of distress. IF community is part ofa spiritual practice, it may also offer helpful social support, Acceptance ‘There may be times when you can‘t change something, This can be the most challenging aspect of coping. with stress, Sometimes, all you can do is manage your distress or grief. Distraction Distraction can be helpful when coping with short-term stress you can't control, such as reading a magazine while getting dental work done. Distraction can be harmful ifit stops you from taking action on things you can control, such as watching TV ‘when you have school or work deadlines to meet, Distraction by using drugs, alcohol or over-eating often, leads to more stress and problems in the long term. Distraction by overworking at school or on the job can easily lead to burnout or other problems, like family resentment. If you feel like you can't cope, try these options: Try these helpful numbers: Seloct sourcos and additional resources ‘+ Consider spiritual practices that fit with your beliefs, such as prayer ‘or meditation, ‘= Spend time at your place of worship or get together with others who share your beliefs ‘Talk with a respected member or leader of your spiritual community Denying that the problem exists may prolong your suffering and interfere with your ability to take action Acceptance is a process that takes time. You may need to remind. ‘yourself to be patient Death, illness, major losses or major life changes can be particularly difficult to accept Tey not to get caught up in wishful thinking or dwell on what could have been ‘You can do many things to take your mind off problems, such as: « Daydreaming + Going for a drive or walk Leisure activities, exercise, hobbies Housework, yard work or gardening, ‘Watching TV or movies Playing video games ‘Spending time with friends or family Spending time with pets ‘Surfing the Internet or sending e-mail Sleeping or taking a short nap When used for short periods of time, many ofthese forms of distraction create opportunities to take a break and refuel—an. important part of self-care. * Talk to someone that cares about you. They may be able to provide help and support. * Seek professional help as early as possible. Talk to your family doctor or mental health care provider, or visit a drop-in clinic or the hospital emergency room. © Crisis Line: Call 310-6789 (no area code) to connect to a crisis line in BC Kids’ Help Phone: Call 1-800-668-6868 (free call anywhere in Canada) Visit wwwwhealthlinkbe.ca fora stress journal to track stressors and how you respond to them + Maté,G. (204), When the Body Says No: The Cost of Hiden Stes, Toronto Vintage Canada + Paterson, R. J (2000). The Assertiveness Workbook: Hew to Express Your leas and Stand Up fer Yourself at Work and in Relationships. Oakland, CA [New Harbinger Publications. + BC Partners for Mental Health and Addictions 2009). Learn About. wewwheretohelp.bc.ca/publicationsfactsheetslatress Stress fact shet]. Vancouver, BC: Author + Centre for Addieton and Mental Health 2010). hyo on Stes. Toronto, ON: Author wwwicamhnet/About Addictio + Ipsos Reid. (2002). Canadians and S fental_Health/AMHI01/info_stresshtmn es: A Special Report. Toronto, ON; Author. wwwipsos-reid.com/search/pdfimedia/m1020919%.2D1 pdf + Statistics Canada, (2010), Perceived life stess 2008, Ottawa, ON: Author. www.tatean.ge-ca/pub/S2-625-4/2010001/article/11108-eng.htm 4 wellness module 2: stress and well-being : z : i 3 = z<2 heretohelp Mental health and substance use information you can trust You may be feeling on top of the world one day and feeling down and depressed the next day. Canadian Mental Health Association Britsh Colum ‘Mental health forall, learn about Info sheets 2013 www.heretohelp.be.ca Mood swings. We all have them once in a while. Sometimes we're happy and excited about the world around us. Other times we're sad and the world around us seems overwhelming or dull. We can even experience these very different feelings within the space of a day. But for some people these mood swings can happen to the extreme. If your moods swing from extremely low to extremely high you may have a mental illness called bipolar disorder. Bipolar disorder isa type of mood disorder. Bipolar disorder used to be called manic depression. It was called manic depression because people with bipolar disorder go through periods of intense depression and other periods where their mood is extremely high, These “high” periods are known as mania. Is important to note that most with bipolar disorder also \s where their moods are ‘There are different types of bipolar disorder depending on how serious your symptoms are and how long your ‘mood swings last. + Bipolar I disorder is when you experience at least one manic episode or mixed episode (see the box on page 3). Most people who have bipolar I disorder also experience episodes of depression. Manic episodes last for at least one week, and depressive episodes for at least two weeks, but both may continue for many months. Bipolar I disorder is the most severe form of the illness. * Bipolar Il disorder is when you have mostly episodes of depression plus occasional episodes of hypomania, Hypomania (see the box on page 3) is a milder and shorterform of mania that usually lasts just a few days, but t can still impair your functioning. Between could | have bipolar disorder? episodes, there are usually periods of wellness, The risk of suicide is high for this type of bipolar disorder. Itcan be hard to tell the difference between hypomania and a “good mood,” so bipolar Ils also often not recognized as easily as Since bipolar disorder is made up of two parts, depression ‘and mania, the symptoms are very different depending ‘on whether you are ina manic or depressive period, The bipolar depression you experience if you have bipolar disorder is very + Cyclothymie disorder is when your moods similar to clinical depression, change constanily and quickly from periods of hypomania to depression and you're rarely ina “normal” mood. Cylothymic disorder usually begins early in life and the symptoms are so constant that they are often mistaken as just a ‘Symptoms of Depression 1 Ihave overwhelming feelings of sadness or grief 1've lost interest in taking part in activities | used to enjoy | ind myself avoiding other people I'm sleeping more or less than usual I'm eating more or less than usual I'm having dificutty concentrating or making decisions o o FI part of your personality. But these mood swings a a 1 I'm feeling extremely iritable and angry a a a a a can impair your life and create chaos as you may be feeling on top of the world one day and {feeling down and depressed the next day. Some people with cyclothymia go on to develop a more I'm feeling guilty all the time Ive lost my energy; 1'm feeling very tired Ive lost my desire for sex 11m feeling worthless, helpless or hopeless Who does it atfect? Ive had thoughts of death or suicide More than 2% of the population will have bipolar disorder at some point in ther lives. About 1% of people have experienced bipolar disorder in the past year. Unlike other causes of depression, men and women seem to experience bipolar in equal numbers, Bipolar Il, however, is more likely to affect women, Both types of bipolar afect people ofall severe form of bipolar illness while for others, it continues as a chronic (ongoing) condition, ‘Symptoms of Mania 1 I've been in an excessively high or elevated mood OI feel extremely initable or angry 1 I'm optimistic about everything, even when others aren't 1 I'm making quick decisions often without thinking them through Eee eee ate erate] ages, but fend to appear firstin young adulthood, habits have changed andi the risk decreases slightly with age. Bipolar 1 My thoughts are rach; | have a lot of plans disorder looks quite diferent in children than it Im really energetic; | can't seem to stay stil >> coum, 2 AnxietyBC° "OUR CA SANTE METALSwhat are common thinking traps? Everyone falls into unbalanced thinking traps from time to time. You're most likely to distort your interpretation of things ‘when you feel sad, angry, anxious, depressed or stressed. You're also more vulnerable to thinking traps when you're not taking good care of yourself, ike when you're not eating or sleeping well. See if you can recognize your own thinking, traps in the list below: thinking traps example Overgeneralizing Thinking that a negative situation is part of a constant cycle of bad things that happen. People who overgeneralize often use words like “always” Black and White Thinking Seeing things as only right or wrong, good or bad, perfect or terrible. People who think in black and white terms see a small mistake as a total failure. Fortune Telling Predicting that something bad will happen, without any evidence. Emotional Reasoning Believing that bad feelings or emotions reflect the situation. Labeling Saying only negative things about yourself or other people. ‘Should’ Statement Telling yourself how you “should” or “must” act Mind Reading Jumping to conclusions about what others are thinking, without any evidence. Mental Filter Focusing only on the negative parts ofa situation and ignoring anything good or positive. wanted to go to the beach, but now it’s raining, ‘This always happens to me! I never get to do fun things! wanted to eat healthier, but Ijust had a piece of cake. This plan isa total failure! I might as well eat the whole cake now. I've been studying hard, but [know that I'm going, to fail my test tomorrow. I feel anxious when I fly, so airplanes must not be safe. made a mistake at work. I'm stupid! My boss told me that I made a mistake. My boss is a total jerk! I should be able to handle this without getting upset and crying! My friend didn’t stop to say hello. She must not like me very much. Imet a lot of great people at the party, but one guy didn't talk to me. There must be something wrong with me. For more information about the connections between thoughts and other aspects of mental health, see our other Wellness Modules at www.heretohelp.be.ca 2 wellness module 8: healthing thinkinghow do | get out of a Here are helpful strategies to challenge common thinking traps. Many people find their mood and. confidence improve after working through these thinking trap? Try to separate your thoughts from actual events ‘Ask yourself the following questions when something upsetting happens: ‘+ What is the situation: What actually happened? Only include the “facts” of the situation that everyone would agree on ‘+ What are your thoughts: What are you telling yourself? ‘+ What are your emotions: How do you feel? ‘+ What are your behaviours: How are you reacting and what are you doing to cope? Identify the ‘thinking traps’ Take a look at the thoughts you've listed. Are you using any of the thinking traps and falling into distorted thinking patterns? It’s common to fall into ‘more than one thinking trap. Go back to the thinking trap list on page 2 and identify which ones apply to you and your curzent situation. Challenge the thinking traps skills. You can also find worksheets to help you {go through each step at wwwcheretohelp.be.ca Don't try to get out of a thinking trap by just telling yourselt to stop thinking that way. This doesn't let you look at the evidence and challenge the thinking trap. When you try and push upsetting thoughts away, they are more likely to keep popping back inte your mind. ‘The best way to break a thinking trap is to look at your thoughts like a scientist and consider the hard facts. Use the evidence you've collected to challenge your thinking traps. Here are some ways to do that: Examine the evidence: Try to find evidence against the thought. If you make a mistake at work, you might automatically think, “I can’t do anything right! I must be a terrible employee!” When this thought comes up, you might challenge it by asking, “Is there any evidence to support this though? Is there any evidence to disprove this thought?” You might quickly realize that your boss has complimented your work recently, which doesn’t support the idea that you're a bad employee. Double-standard: Ask yourself, “Would I judge other people if they did the same thing? Am I being harder ‘on myself than I am on other people?” This is a great ‘method for challenging thinking traps that involve harsh self-criticism, aim for a balance in your thoughts Survey Method: Find out whether other people you trust agree with your thoughts. For example, you might have trouble with one of your kids and think, “Good parents wouldn't have this kind of problem,” To challenge this, though, you can ask other parents if they've ever have any problems with their kids. Conduet an experiment: Test your beliefs in person. For ‘example, if you think you think that your friends don’t care about you, calla few friends and make plans to get, together. If you assumed that they will all say no, you may be pleasantly surprised to hear that they do want to see you. ‘Once you have worked through some challenges, try to think of a more balanced thought to replace the old thinking traps. Let’s use the following example: Situation Thoughts Thinking Trap, My friend didn’t She's so rude, —_ Labeling sayhello when She doesn’t like Reading Ipassed heron — me anymore, the street Challenge >> Balanced Thoughts wellness module 8: healthing thinking 3are all negative thoughts unhealthy thinking traps? No— jtean stil be helpful to find different ways of looking at the situation, though. Try to find there are times ameaningful personal challenge inthe situation. See if you can find any opportunities When negative forpersonal growth or skills development Many people coping with dificult situations find that their upsetting thoughts improve when they work on other coping skills, such thoughts are asidentifying the main sources of stress in their lives, problem-solving issues that they realistic. cancontrol, and finding social support. For more on coping with stress, see wwwheretohelp.bea Help with There are many workbooks and self-help manuals to help you to challenge thinking traps healthy 2% build up your heathy thinking skis, We have listed some examples fr you below : Healthy thinking is a key part of cognitive-behavioural therapy (CBT). CBT is an effective thinking treatment approach for many substance use and mental health problems. Consider working with a qualified CBT practitioner if you need help developing your healthy thinking skills. Frequent distressing, unwanted or strange thoughts may be a sign of a mental health or substance use problem. Fortunately, help is available. If you or a loved one struggles with upsetting or unusual thoughts, its best to talk to a doctor or mental health professional. i Practice your healthy thinking skills with our online worksheet at www.heretohelp.bc.ca Select sources and additional resources * Visit www.comh.ca for The Antidepressant Skills Workbook by Dan Bilsker and Randy Paterson. it wwwanxietybe-com for Anxiety8C’s realistic thinking guides and workshees. * Visit wwwheretohelp.bc.ca to read the CBT issue of Visions: BC's Mental Heat and Addictions Journal. * Bourne FJ. (2010). The Aeiety and Phobia Workbook (Ath ed ). Oakland, CA: New Harbinger Publications + Burns, D.D. (1999). The Feeling Good Handbook. New York: Plume. ©2011 BC Pater or Mental Hes and Adclebns Infomation winhertohs 4 wellness module 8: healthing thinking<*Z heretohelp Mental health and substance use information you can trust Psychosis can change the way you think, act, feel or sense things. It can be very scary and confusing, and it can significantly disrupt your life. Canadian Mental Health Association British Columbia ‘Mental health for all learn about info sheets 2013 www.heretohelp.be.ca What do you think of when you hear the word “psychotic?” Some people are scared of psychosis because of the way it's shown on TV or in the movies, In real life, though, psychosis is a serious and disabling mental health condition—but it is treatable and many people recover after only one episode when they get proper treatment. Paychosis is often described as a “loss of reality” or a “break from reali because it makes you experience or believe things that aren’t rea. It can change the way you think, act, feel or sense things. Paychosis can be very scary and confusing, and it can significantly disrupt your life, In fact, the World Health Organization (WHO) ranks psychosis as the third-mast disabling medical condition in the world. Psychosis is a syndrome or group of symptoms. Psychosis itself isn’t a disease or disorder—it that something else is wrong. usually a sign You may experience vague warning, signs before the symptoms of psychosis begin. Waming signs can include depression, anxiety, feeling “different” or feeling like your thoughts have sped up or slowed down. ‘There are two different kinds of psychosis symptoms: positive symptoms and negative symptoms. Positive symptoms “add” things like ‘thoughts or behaviours. *# Delusions are a strong belie in something that isnt true. A common delusion is the belief that someone is following you or watching you.could | have psychosis? While psychosis looks different from person to person, it always causes changes in your abilities and personality, Because itis so different in each person, you may experience some or all of the symptoms below. 1 I'm hearing voices that other people don't hear 1 My thoughts take a long time to form, ‘come too fast together, or don’t form at all 1 I'm convinced I'm being followed 1 I'm having trouble remembering things, ‘concentrating and making decisions | act differently or | have a hard time ‘completing basic tasks 1 I don't fee! like talking much anymore, ‘or people say they can't understand what tm saying 1 I get confused easily It you are experiencing any of these symptoms i's important that you talk to your doctor. These symptoms could also be signs of other mental or physical health problems, and your doctor can help figure ‘out what is causing them. Often, people living with psychosis also experience symptoms of anxiety and depression. 2 info sheets 2013 www:neretohelp.be.ca ‘+ Hallucinations are things you sense that aren‘ really there. You can ‘experience a hallucination with any of the five senses (hearing, sight, taste, touch, smell), The most common hallucination is hearing another voice talking that others can't hear, * Speech is so jumbled or illogical that no one can understand it, + You have a hard time organizing or completing tasks, or you don't act the way you used to. You might have a hard time with daily tasks like cooking or getting dressed, or you might suddenly laugh when someone tells a sad story. * Your movements are very slow, awkward and rigid or are very fast. Negative symptoms take something away. You might not being able to show emotions, talk much (or at all) or be motivated to do anything, Negative symptoms often aren't as distinct as positive symptoms, and they can look like symptoms of a mood disorder like depression or the side effects of medication. ‘The symptoms of psychosis generally depend on the cause of psychosis, so different people may have very different symptoms, Someone living with schizophrenia may experience many positive and negative symptoms while someone living with a brain injury may only experience hallucinations or delusions. The most important thing to remember is that all symptoms are treatable Who does it affect? About 3% of the population will experience psychosis at some point. Paychosis usually starts to affect people in their late teens and early twenties. It affects men and women equally, though men usually experience symptoms at a slightly earlier age than women. Risk of psychosis seems to run in families, and people seem to be more vulnerable if a family member has a psychotic disorder like schizophrenia ora personality disorder ike paranoid personality disorder. + Mental illness: Schizophrenia is the most common cause of psychosis. Other psychotic disorders include schizoaffective disorder. People with severe mood disorders like depression or bipolar disorder may also experience psychosis. + Substance use: Some substances cause psychosis, Cocaine, amphetamines (speed), marijuana, PCP, hallscinogens and sedatives can, cause psychosis when you use those substances, Alcohol, sedatives and hypnotics (sleep medication) can cause psychosis when you suddenly stop using them. Most regular methamphetamine (meth) users experience psychosis at some point.+ Other health problems: Certain physical injuries, diseases or health conditions such as brain injury or lupus ean cause psychosis. + Stress: Intense stress can cause psychosis, In this particular cause, there may be no ather conditions or diseases involved. This kind of psychosis lasts for less than lone month. Stress can also trigger symptoms in people w! particularly at risk for psychotic disorders, What can | do about it? Psychosis is much easier to treat if it’s treated early. People who receive treatment during their first episode of psychosis often recover faster, experience fewer related problems like depression, spend less time in the hospital and have fewer school, work or social problems. With treatment, many people never experience psychosis again after they recover from theie first episode. Treatment for psychosis usually includes medication and counselling. Some people need to st hospital for assessment or treatment, yin the Medications: Most people with psychosis can be treated with, ‘medications called antipsychotics. Antipsychotics have improved in the last few years. They are more effective and have fewer side-effects than they used to, These newer antipsychotics are also called ‘atypical antipsychotics” Other medication like antidepressants ‘or mood stabilizers may help mood problems that go along with psychosis, Counselling: Supportive counselling can offer emotional support. Cognitive-behavioural therapy (CBT) isa promising type of counselling for peychosis. Tt teaches how behaviours and though a therapy may help the entre family cope swith a family member's psychosis. fect mood. Family Education: Education is a very import part of a psychosis treatment plan and it should include patients and their families. Helpful psychosis education ‘explains what psychosis is and what we ‘know about it, treatment options and coping skills, how to avoid relapse and. how to access services. Stress management: Stress can worsen, symptoms, make it harder to function and even trigger a relapse, so its important to learn positive ways to deal ‘with stress, This might include learning, problem-solving skills, coping skills and relaxation skills, Self-care: Self-care strategies like eating, well, getting enough sleep and keeping. in touch with family and friends can also help, Social and life skills support: Someone living with psychosis might need help with skills ike finding a job and managing their finances. A professional like an occupational therapist or social worker can help with day-to-day living and connect people with community services or government programs. Info sheets 2018 www.heretohspsychosis where do | go from here? In addition to talking to your family doctor, check out the resources below for more information about psychosis: Early Psychosis Intervention (EPI) EPI programs help people who have recently started to experience psychosis symptoms. The Early Psychosis website can help you find services or programs in BC. They also offer information about psychosis, assessments, ‘managing psychosis, and supporting someone who experiences psychosis, For more, visit www.earlypsychosis.ca, BC Schizophrenia Society Visit wwwbess.org or call 1-888-888- (0029 (toll-free in BC) or 604-270-7841 (in Greater Vancouver) for resources and information on schizophrenia and psychosis. Kelty Mental Health Contact Kelty Mental Health at www. keltymentalhealth.ca oF 1-800-665-1822 (toll-free in BC) or 604-875-2084 (in Greater Vancouver) for information, referrals and support for children, youth and their families in all areas of ‘mental health and addictions, BC Partners for Mental Health and Addictions Information Visit wwwheretohelp.be.ca for info sheets, and personal stories about psychosis. You'll find more information, tips and self-tests to help you understand many different mental health problems, Your Local Crisis Line Crisis ines aren't only for people i crisis. You can call for information ‘on local services or if you just need someone to talk to, If you are in distress, call 310-6789 (do not add 604, 778 oF 250 before the number) 24 hours ‘a day to connect to a BC crisis line, without a wait or busy signal. The crisis lines linked in through 310-6789 have received advanced training in mental health issues and services by members of the BC Partners for Mental Health and Addictions Information. Resources available it many languages: “For the service below, if English is not ‘your first language, say the name of ‘your preferred language in English to bbe connected to an interpreter, More ‘than 100 languages are available. HealthLink BC Call 811 or visit wwwshealthlinkbe-ca to access free, non-emergency health information for anyone in your family, including mental health information. Through 811, you can also speak to a registered nurse about symptoms you're worried about, or talk with a pharmacist about medication questions. This fact sheet was writen by the Canadian Mental Health Associations BC Division. The references for his fact sheet come ftom reputable government or academic sources and research siudes, Please contact us if you wouldlike the footnotes for ths fact shee Fact sheets have been vetted by clinicians where appropriate. ard heretohelp ied Co eee Ck ea ee ere eat Seer ee ete en. ar eet) ren eae