Many people come to therapy looking for tools and techniques to manage their stress or to manage symptoms of burnout (sustained stress). I get it, stress is not the most comfortable thing to experience and most of us need help developing strategies to manage challenges and stress-points. 

Here are a few questions that can help you map out your stress:

When I am stressed, how does my body react? Racing mind, adrenaline, fast speech 

What happens to me when I feel stressed? I disconnect from others, my mind starts to race

What stories are in the mind about this stress? Other people wouldn’t be stressed, I’m not handling this well, other people don’t have it as hard as me 

How does feeling stressed impact my relationships? I isolate and can’t verbalize how I am feeling

What did I learn about stress growing up? Stress is bad, it should be avoided 

Therapeutic work in stress management techniques is holistic and begins with daily practices  accessing the pillars of health. This means, nourishing and moving the body, connecting with our community, mindful practices, resting and accessing sleep. Daily management can help prevent burnout and also support our awareness when stress or anxiety is not helping us.

When I teach daily stress-management, we speak of the following: 

  1. Acceptance vs. resistance 

Accept that stress is your body’s normal response when it needs a little *umph* to get over and move through a challenge. Stress is not a bad thing, it’s a normal, human reaction to (perceived) pressure. Practice shifting your understanding when you feel that cortisol flowing through your body. Your body is helping you rise to the occasion, whether that occasion be sitting in traffic, answering an email, delivering a presentation or making dinner. Your body is not against you, it is trying to help, even if it doesn’t feel comfortable. 

  1. Let it flow

Challenging situations should come, visit and they should go. If you are feeling “stressed” for a long period of time, then you may want to have a deeper look at what’s actually happening. If your thoughts are swirling around, are future focused, catastrophic or hinged on things out of your control, then you may want to shift your language and use “anxious” instead of “stress.” Rumination, or cyclical thinking, about stressful situations will create prolonged stress in your body, and if it goes unchecked, can lead to burnout. 

  1. Stop identifying with being “stressed”

Whether you are talking about crossfit, being a parent, having an illness or being stressed, the more you align yourself with a concept, the more you will identify with it. Being “stressed” has become the new Prada bag. We identify as “stressed” as a signifier of our importance and almost a status symbol. 

  1. Be more specific about what you feel 

Feeling “stressed” has become a catch all for many emotions. Take a minute when you hear yourself talking about your stress or catch yourself thinking about stress and deep dive. Is your body actually feeling stressed? Or are you feeling anger? Anxiety? Fear? Once you get crystal clear on what’s happening in your body, it will be easier to figure out how to help yourself. 

Whether it’s in the gym, at work or in therapy, learning new skills can require a little extra support. Check out ReLearning Human’s other blogs and start implementing the necessary tools to get the most out of your life. 

Authored by Annie Amirault, RSW & Co-Founder of ReLearning Human

Stressed? Here is what to do about it: practical advice on handling stress as it shows up in your everyday life 

No B.S. Exercises

“Why aren’t we talking about this?” This question is seared into my mind. One of my closest friends called me this past January and this was the first thing she asked as she was experiencing her father’s transition. Sitting in the hospital parking lot in her car, that’s when she called me. And then, we had a chat about things that matter and things we don’t nearly talk about enough. That we are all going to die. That we have some dying wishes or not, that we have fears about dying or not. The conversation was brief but that didn’t matter. The experience of the conversation is what mattered. What we were curious about, compassion, empathy, lived experiences, exploring emotions- sitting with them, space to sit with them, patience and love. Nothing to do about right or wrong, no solutions. That didn’t matter. It never does when death is near.

We don’t talk about death. We avoid it.  We live deeply in a death-phobic culture and this avoidance to accept the inevitable may just be the cause of our suffering rather than dying itself. For some of us anyway. As human beings, our brains are programmed to survive. It is not programmed to die. When people are dying there is a moment in which the brain/body still fights to survive. There is a surge in energy in the dying person. It’s actually called a death surge. Whether this looks like movement when they have not been able to move for months, or they have an appetite for their favorite food. There is lucidity. This is the body’s way of trying to remain in function- trying to survive. 

There is fear around death predominantly because we succumb into an unknown landscape. Full of uncertainty. So it does make sense that we don’t talk about death.

Now, I welcome you to join me in my curiosity about death and your own death. How do you feel right now? Observe, be curious and breathe. It’s OK.  

Death and the fear of death of my loved ones has surrounded me over the past decade due to their life threatening diagnoses and, in December 2022, my sister died. The person that I feared to lose the most since I have been alive, she died. And I am still alive and surviving and I have fully accepted this notion of death. None of us can escape it. So naturally as a therapist and a curious human I want to learn and talk more about it. I started to ask myself some questions around death. These are some of the questions you can ask yourself too. If the question doesn’t ignite something in you, move on to the next. I encourage you to journal your answers so you have something to come back to as a reminder that you have started the conversation around death and dying, even if it’s with yourself.

  • What do I fear most about death? 
  • Am I afraid to die? Why?
  • What do I think happens after I die?
  • What song(s) would I play at my funeral? What does this song(s) mean to me?
  • How does my religion, culture, spirituality view death?
  • What have I learned about death & dying?
  • How would I want to die? 
  • How do my thoughts about my death impact the way that I live?
  • Is death truly an end or a transformation of some kind?
  • What would I regret if I died today?
  • What do I want to be remembered for? (Maybe you can write a short obituary of yourself)

Journaling about death and your death in particular can help ease some anxiety you may experience when you lean into your curiosity around death and dying. Speaking to others about death and dying can also help normalize this life event. Maybe we don’t need to fear it as much as we do? How do you feel after exploring these questions? You can journal about that too. What I am learning is that the answers to these questions will change over time as we grow older, evolve and experience loss. There is no right or wrong in how we answer these questions, there is no right or wrong in how we experience death and dying. But it is going to happen, so just as we work so hard in living a fulfilled life, maybe we can also put some thought and effort into dying a good death.

If you wish to seek support around death and dying you can visit our website here and book a consultation here with our therapists to find the best fit and start your conversation around death, dying and grief. You don’t have to do this alone. 

If you’re not ready for therapy but still curious about death, here are some book recommendations:

“It’s OK That You’re Not OK” – Megan Divine

“Briefly Perfectly Human” – Alua Arthur

“The Lost Art of Dying”: –  L.S. Dugdale

“The Grieving Brain: The Surprising Science of How We Learn from Love and Loss”- Mary Francis O’Connor

“Signs: The Secret Language of the Universe” – Laura Lynne Jackson

“How We Live Is How We Die”- Pema Chödrön

“How to Live When a Loved One Dies”- Thich Nhat Hanh

Authored by Kavita Patel, RSW & Co-Founder of ReLearning Human 

What do you want to be remembered for? Questions around our mortality that we avoid 

The Exposed Therapist

Have you ever had the experience where your mind starts wandering, and it may start off small but before you know it, you’re thinking of all the big life questions and getting caught up in it? There is a word for this — existential dread — and it’s likely that we will all experience this at least once in our lives.

We can start with defining it. Existential dread is the feeling of anxiety or hopelessness when we think about life. This may include overthinking all of life’s questions and meaning, the actions we take, if what we are doing matters, and so on. 

If you’re feeling like this, it’s likely you’re not the only one – and I promise you’re not alone. It can be easy to get trapped in the thought process of all these questions, especially given the current state of the world. However, staying stuck in this place can and will have negative impacts on your mental health, but there are ways that we can live with and cope with these feelings as they arise.

First and foremost, know when to put the phone and social media away. I’m not going to make the argument that ignorance is bliss and that it’s better not to know, because that simply isn’t the case. Knowledge is important, but it is equally as important to know when to stop doomscrolling because there is a fine line between being knowledgeable and consuming too much. With social media, we have access to so much information, but our brains aren’t equipped to process the amount being thrown at it. So when you notice you’ve been reading and scrolling for too long, or it’s starting to make you feel anxious, make the choice to put the phone away and direct your energy toward something else.

Try journaling. Journaling can be a great tool in understanding how you’re feeling. It can be a safe and unfiltered method of getting your thoughts out on paper. If you’re unsure where to start, you can find some prompts here.

Find joy where you can and make the choice to create it. We’re not going to be happy all the time and that’s OK, but we can create and look for joy, even in the moments when we’re struggling. If you were to think about it now, what brings you joy? If you can’t think of anything, that’s OK too, maybe start brainstorming ways you can create joy for yourself, and start implementing them throughout your day and week where you can.

Look for comfort. What’s comforting to you? For me, it’s putting on one of my favourite movies or shows, or listening to a record, always in a dark room with a light projector on. But it can really be anything — putting on some comforting clothes, hiding under a blanket, watching a movie, cuddling with your pet, really focusing on anything that brings you comfort.

Engage with community rather than staying isolated. When we are feeling higher levels of anxiety or hopelessness, it can feel almost second nature to isolate ourselves. And we may do this emotionally or physically, but this is when I would argue it’s more critical to find yourself in community. What does community look like to you? It can be friends, family, support groups, or joining a local group of people with similar interests. Alternatively, if it’s more accessible, online communities can be an excellent way to connect with people, especially finding those with similar interests or experiences as your own. 

Accept the emotions as they come rather than hiding from them. From a young age, we’re taught not to experience or show emotions that are seen as “negative,” like anger, sadness, anxiety — but instead, we should allow ourselves to feel all the emotions. If you feel rage, let yourself feel it instead of bottling it up. If you feel sad, let yourself feel sad. What’s important is displaying them and moving forward with them in ways that support you. 

I’m not going to tell you this feeling will go away or that any correct set of coping or grounding skills will ‘fix’ this feeling, because simply put, that would be a lie. There’s just too much that is going on during the day to day for this feeling to just disappear. But because we’re in it, it can be helpful to find moments and things that bring you joy and comfort. And it’s best to remember, you’re not in it alone.

If you want to connect and explore therapy, you can reach out at co*****@*************an.com. If you’re not quite ready for this step yet, you can find mindfulness resources here or worksheets here.

Authored by Dani Caruso, BSW

Coping with existential dread

Emotional Stuff

There’s nothing easy about a breakup. I have been navigating a separation with my ex-partner for the past four years. We still live under the same roof. Our home we were building dreams in. The way we would renovate it, children/no children? hosting family & friends, celebrating life milestones, growing old. You know all the stuff you dream about when you are building a life with someone. We are friends most of the time and we do our best to try to approach each other with love, care and understanding. We are not successful with this all the time. There is no right or wrong way of doing a breakup and the truth is there is no easy way. It hurts like hell, even when you know in your core that you have come to the end of your romantic relationship. Even when you know it is the right thing for you.

If any of this resonates with you, continue reading. I’ll share some things I’m learning along the way. Perhaps it will allow you to offer yourself some compassion and grace (consistent and necessary practice of mine) through the uncertainties, fears, and newness of your life if you have, are or will soon be experiencing a breakup of a romantic partnership. More importantly, so you know that you are not alone.

I think the hardest part is understanding and accepting that there has been a change in connection with your partner. The experience of acceptance is transient. Never the same. There are ebbs and flows, five steps forward, ten steps back. There is the confusion, the doubt, the reoccurring question, “Am I making the right decision?” It’s OK that this happens. Your brain is trying to understand this new reality, it feels unsafe and questionable because it is new. It is also a loss. And grief changes our brain and takes time to heal and relearn how to be. How to exist. It’s not only our heart that feels temporarily broken, our brain does too.

There is a difference between love and compatibility: Love is often what brings two people together and keeps the relationship intact for the most part. With life circumstances, grief and loss of loved ones, values or goals may evolve over time, it can often make it difficult for both people to grow together. This is why some relationships don’t last.

Emotional growth: This plays a big role in trying to see things from your (ex) partner’s perspective and it requires you to work on yourself emotionally; in doing so, it allows for compassion not only for yourself, but also  in approaching your ex (partner) with compassion rather than bitterness, anger or resentment (it’s OK that you feel all these emotions BTW).

Letting go… with grace? Easier said than done but not impossible. What often helps is reframing the narrative: the shame and fear of judgment is raw, and you often feel like a failure when you couldn’t make the relationship work. Reframing this life transition as a natural progression and an opportunity for growth helps. An opportunity to grow for the both of you.

Healing through forgiveness: This remains a work in progress and I imagine it will be ongoing throughout my life if I’m being honest. Forgiveness allows for healing and to navigate from a space of love even when things go wrong. There are no particular steps in how forgiveness works, and again it takes time, it does require intentionality though. Do you want to forgive? This question is a good place to start. A way to gain clarity and decide how you want to move forward. Or at least try to anyway.

Relearning and rebuilding a friendship after “that” kind of love: Not everyone does this, wants to or can maintain a friendship after a romantic partnership and it’s OK. Or at least not right away. Sometimes considering it as an option, even if in the future, can offer up some sense of relief (and if children are involved, there will be some form of contact I imagine). The point is, we don’t hear of good breakups, do we? So, not limiting what could be and how love can take on a new form, a healthier, more amicable relationship could be helpful.

What have you learned from this experience? Each relationship teaches us something valuable. We can choose to believe this or not. When the relationship ends you can still hold the love that you once had close to your heart and appreciate this as a learning experience. Whatever the learnings are you can carry these into your next relationships. Learning to love, knowing that you have and can love, maybe without regrets and you did/are doing your best is a powerful takeaway.

Self-care, self-reflection and self love: These are the three S’s that carry me through everyday. I value myself; I see my imperfections as perfections and this breakup broke me but didn’t kill me. You are able to experience breakups and understand that it does not diminish your self-worth (this is a constant battle with societal pressures. F**K ‘EM). Seeking support from friends who have also experienced a breakup/separation or divorce, whichever label you choose to place on it, is incredibly helpful. You don’t feel as isolated and alienated. Having a therapist is essential or any safe space where you can talk or express your feelings and feel validated with them. Do the things you love to do even when they feel like they are few and far between “nothing” most of the time. And remember, you are still lovable.

Breakups are hard and it doesn’t have to mean that the love you had is lost, it can evolve into something else- growing apart in a way that makes sense and fits for the life that you want to create now and for your future, whilst honouring the past. Love does transform and can take on many forms and it’s OK to move on. I promise, you will move on.

Remember you don’t have to do “your breakup” on your own. When you are ready, please reach out to our therapists: co*****@*************an.com.

Authored by Kavita Patel, RSW, MSW & Co-Founder or ReLearning Human.

If we started with love, why can’t we end with love? Reframing how we navigate a breakup

Relationships

Yes, it is still a thing. Today I was driving downtown Toronto and I found myself smiling. I know maybe I’ve completely lost the last of what was intact of my mind, but I really don’t think that’s the case ( still in question 🙂 It was around 9:15 am, so yes there was traffic, but what I realized I was doing was paying attention to the sky, hanging like a backdrop to the buildings, how the sun was shining and reflecting against the windows. It was beautiful, and I thought to myself, this makes me happy. I am happy right now, at this moment, I am happy.

It’s really great when we are able to access these small moments of joy, contentment and, when acknowledged, we can find ourselves basking in some happiness. I know, it doesn’t take me much, but the point I’m trying to make is that it still is possible to feel this happiness if we give it some attention.

Here are some intentional practices that have helped me access happiness some of the time:

Practice of gratitude. Have you tried this? If you haven’t, try it now if you want. Take a minute to think about something or someone you are grateful for, perhaps your life. I mean that you are alive. That’s always a great place to start, I suppose. Gratitude is one of the most powerful ways to shift your mindset toward happiness. What I appreciate about the practice of gratitude, is that it helps you shift focus from scarcity to abundance.

Letting go of perfect. It doesn’t exist. If you are aiming for perfectionism, you are most likely unable to experience many moments of joy and happiness. Is this true for you? It’s helpful to accept that mistakes and imperfections are a natural part of life and being human. We are messy, life is messy, and that’s OK.

Doing something nice for someone. Ever bought a coffee for the person in line behind you? Or told someone they have something in their teeth? Doing nice things for others helps us feel good about ourselves and can sometimes elevate our mood. Helping others triggers the release of feel-good hormones like oxytocin, which can lead to increased feelings of happiness.

Have you laughed today? There’s a beautiful memory I have with my sister. We were sitting together at our family home when I started to laugh. Soon my laughter was uncontrollable and my sister, not knowing what I was laughing about, followed suit. We laughed for a few minutes uncontrollably, without a worry in the world. It feels wonderful to laugh. Not only does it improve our mood, but it is linked to reducing stress, feeling relaxed and boosts our immune system. So laugh, laugh and laugh some more.

Practice presence in nature, if possible. To be honest, it’s easier and it’s kind of like getting a head start. Without a device and noise. It could feel scary and awkward but if you have the opportunity try it. Practicing presence trains our minds to appreciate the present moment, not regrets of the past or worries of the future. Doing this in nature jumpstarts the process as being in nature soothes our brain and helps us restore balance in our body and mind.

There are many intentional practices we can start to implement in our lives if we are serious about feeling truly happy. Try one of these practices, the one that feels the most natural to you, the one that calls to you and start there. Try this practice for three days. If you want to keep going, try it for three weeks. If you find yourself feeling happier, keep going for as long as you want to feel happy 😊

What’s helped me the most is accepting that we cannot and will not feel happy all the time. It is a series of small choices and practices we make every day that can foster this happy mindset. Accepting that life will be challenging, hard and painful at times while making space for moments of joy, gratitude and connection we can build a realistic, hence sustainable, sense of happiness that comes from within ourselves. Not from the outside and/or by someone else. You deserve to feel happy and fulfilled and YOU have the power to make it happen.

Authored by Kavita Patel RSW, MSW & Co-founder of ReLearning Human

Is happiness still a thing? A few intentional practices to feel happy sometimes

No B.S. Exercises