News & Articles

Published: 01 October 2014

We have all experienced bouts of depression at some point in our lives, whether it is due to a traumatic negative event or seemingly unexplainable period of low mood. For some of us these bad days and negative moods occur so often that it becomes an overwhelming burden to our daily function and relationships with other people.

For social reasons such as discovery of self-identity, peer pressure, and social exclusion, high school aged adolescents may be especially susceptible to negative mood and stress. These moods, which can include but are not limited to sadness and negative self-worth, can be related to negative thinking patterns that perpetuate the way they feel. Thinking patterns are the way in which a person mentally approaches a situation. For example, a 16-year-old female with a positive thinking pattern may determine that her exclusion from a study group with her peers was due to non-personal factors such as them already having too many members. A person with a negative thinking pattern however, may approach the same situation as being due to personal and offensive factors such as the peers being judgemental of her character. This difference in appraisal can be generalized to account for why some people experience more negative moods than others.

If we could change the way that we appraise situations, is it possible that we can then change the way we feel? Ciesla and colleagues have shown in a recent study focusing on high school aged adolescents that mindfulness is an effective solution to help challenge negative thoughts and rumination (2012). By becoming critically conscious of the five facets of mindfulness, adolescents can learn to appraise situations from a more neutral realistic perspective:

Observing: Being present in the moment is an important factor as it allows for individuals to become aware of what is happening in their internal and external environments. Having an awareness of ones current feelings and physical states is the first step in addressing the root of their mood. We can practice observation by focusing on different parts of our bodies and paying attention to the arousal levels of our five senses.

Describing: By articulating ones observed internal and external states, they are able to sort through their sensations, thoughts and feelings so to identifying whether they are positively or negatively effecting an individuals mood.

Acting With Awareness: Awareness of the present moment also allows for one to think through their actions and decisions before making them. Being conscious of ones actions is to retain a degree of control over ones life, which can empower an individual who feels as though they are merely floating through life.

Non-Judging of Inner Experience: Once one learns how to identify and describe their thoughts, feelings and emotions, it is very important to now become mindful of how they mentally approach them. Judgemental approaches to ones inner experience may lead to rumination, self-blame, or even prompt avoidance of distressing emotions. Mindfulness calls for an individual to be non-judgemental of these inner experiences, which means that the experiencer can separate his or her self from them reducing negativity and stress. This removes the potential identification of oneself with ones negative inner state. In other words, just because you feel anxious and guilty, does not mean that it defines you or your character.

Non-Reactivity to Inner Experience: Allowing yourself to be separate from your inner experiences allows for a mental space in which you are free from the pressures that state might imply. By not reacting to feeling angry for example, you save yourself from ruminating on the fact, and can instead focus on more positive things in your external experience such as a friend trying to uplift the mood (Ciesla et al., 2012).

Accepting the reality of ones inner emotions, thought and feelings as temporary and separate from one’s own character is essential in reducing negative patterns of thought in mindfulness. Teenagers and adults alike can utilize this method to improve their mood and stress levels, and focus on a brighter future!

By Danielle Doreen David
Counselling Services for York Region’s
Student Volunteer Blogger 

Ciesla, J. A., Reilly, L. C., Dickson, K. S., Emanuel, A. S., & Updegraff, J. A. (2012). Dispositional mindfulness moderates the effects of stress among adolescents: Rumination as a mediator. Journal of Clinical Child & Adolescent Psychology, 41(6), 760-770. doi:10.1080/15374416.2012.698724

Published: 08 April 2014

There is much evidence to suggest that therapy is an effective treatment for many mental health illness or personal difficulty; however, there are many situations in which it may not be effective:

• Some clients aren’t motivated to change their personal situation. This may occur at times when someone else is making them attend counselling (parent, school, or the law).
• If you find it difficult speaking to people or developing personal relationships (yet, this is where therapy can become beneficial)
• If you dislike your therapist. There are many people who call themselves therapist but are poorly trained. Yet, there are some who are well trained, but have a personality that you may dislike. Finding a therapist of whom you personally connect to is very important.
• If your parents don’t support therapy (children or young adults). Some parents may not like the idea, make fun of you, or refuse to pay for treatment. Some parents may want you to turn to them for help and it’s disrespectful for going outside of the family home for support.
• If therapy is not part of your cultural customs. Some people challenge their customs and beliefs and attend counselling despite cultural restrictions. This may be a difficult process, but it’s important to think of how it may benefit you in the end.

If you have any questions about our article and would like to find out more information about how we could help, please feel free to call our Vaughan or Maple counselling centres at 416-999-3437. We are here to help you and answer all of your questions. 

Published: 03 April 2014

According to a new study conducted by McGill University, young men who experience difficulties with depression are more vulnerable than women to spend hours in front of a television/computer screen later on in life.

As much research has reported, lack of physical activity is associated with a range of diseases including diabetes and cardiovascular disease. The researchers discovered from their sample that there were significant differences among young men and young women in their involvement with television/computer time four years after being identified with symptoms of depression. The researchers found that young men spent on average four hours more watching television or online than young women did per week.

This highlighted research project provides emphasis on finding adequate counselling support for young men or young women who may be experiencing difficulties with depression or symptoms of depression.

Please let us know how our counselling centre can help. We are here to provide you with quality care by qualified counsellors. We have two centres to serve you, one in Vaughan and he other in Maple. We’d be more than happy to discuss how we can help you or your family members move beyond their difficulties.

Reference:

Brunet et al. (2014). Symptoms of depression are longitudinally associated with sedentary behaviors among young men but not among young women. McGill University: Montreal