Charles Benayon

Founder & CEO of Aspiria


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International Self-Care Day is July 24th: How to Make Time for Self-Care with a Busy Schedule

Pilates exerciseJuly 24th is International Self-Care Day. It’s the perfect time for all of us to pause and remember just how important self-care is. Although it may seem impossible to take time out of our busy days, it’s important for employers to encourage employees to fit self-care into their schedules. Work-life initiatives can really make a big difference in the workplace. According to Statistics Canada, the average Canadian worker is away from work for the equivalent of almost two weeks in a year. Casual absences (not requiring a doctor’s note) account for 80% of lost days for most businesses. Encouraging and promoting a healthy work-life balance is not only good for your employees, it’s good for business.

What is International Self-Care Day?
The International Self-Care Day (ISD) worldwide campaign objective is to celebrate the importance of self-care and to encourage the general public to practice responsible self-care. Every year ISD is observed on July 24 to serve as a reminder that the benefits of self-care are lifelong, experienced 24 hours a day, 7 days a week.

What is self-care?
The International Self-Care Foundation has developed a framework called Seven Pillars of Self-Care.

Pillar 1 – Health Literacy: It’s important to learn about our health so that we can make informed decisions on what we need for self-care.

Pillar 2 – Self-Awareness of Physical and Mental Condition: We need to be self-aware about the state of our physical and mental health. The best way to do this is to regularly visit your doctor or health practitioner and be honest about how you’re feeling physically and mentally.

Pillar 3 – Physical Activities: Regular physical activity is vitally important for self-care. It doesn’t have to involve intense or extreme activities. Walking, cycling, yoga, swimming… they can all significantly improve your health, fitness and mood.

Pillar 4 – Healthy Eating: Eating a nutritious, balanced diet is always essential. Take the time to eat; eat and chew slowly.

Pillar 5-Risk Avoidance or Mitigation: A few important tips are – avoid smoking, limit alcohol intake and use sunscreen daily. Take Vitamin D, especially for us Canadians who experience less sunshine and relatively short summers than those living closer to the equator.

Pillar 6- Good Hygiene: While most of us practice good hygiene, it’s still important to note that washing your hands well and often is one of the most important things we can do.

Pillar 7-Rational and Responsible Use of Products, Services, Diagnostics and Medicines:  Avail yourself of medical help when necessary. If you’ve been prescribed medication, take it as directed. If alternative medicine is your thing, use it.

Why self-care is so important for employees?

  • Boosts morale
  • Increases productivity
  • Reduces absenteeism
  • Improves mental and physical health
  • Decreases stress

Tips on how employers can encourage employees to make time for self-care

  • Help employees set and maintain personal boundaries
  • Help your employees set achievable goals
  • If you schedule meetings during the lunch hour, provide a healthy meal
  • Encourage employees to take intermittent self-care breaks – a walk at lunch time, a social break with a co-worker
  • Promote outside-of-work activities
  • Allow for flexible schedules

Remember, if you don’t take care of yourself first, you won’t be able to give of yourself to others.

July 24th is right around the corner. Is your company promoting self-care in your workplace? Now’s a great time to begin a self-care initiative.


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LGBT Pride Month: How to Foster Inclusion in the Workplace

IMG_7553.jpegJune is LGBT Pride Month, and I feel this is a great opportunity to discuss why LGBT inclusion in the workplace is important for employee wellness and how employers can foster an environment of inclusion.

According to a recent study by Telus, about one-third of respondents don’t find their workplace safe and inclusive for lesbian and gay employees. In addition, the study found that:

  • 57% per cent of respondents said they’re not fully out at work
  • 22% are worried about a hostile work environment
  • 15% are concerned about losing out on career opportunities
  • 10% are worried about personal safety

Many LGBT individuals facing discrimination in the workplace suffer mental health issues

“LGBT-identified individuals experience higher levels of depression and anxiety, and have higher incidents of suicide,” says Colin Druhan of Pride at Work”. “And the discriminatory treatment they receive from others, including in the workplace, contributes to those statistics. People should feel safe at their job, not afraid of being shamed or harmed. But many LGBT employees choose not to reveal their sexual orientation in their workplace, thinking it will make co-workers uncomfortable, or alienate them. Some fear retaliation.”

What can employers do?

Although many companies have policies regarding inclusion, it is clearly not widespread enough. And while protecting employees from discrimination is both a legal and ethical responsibility for employers, there is often a disconnect between policy and practice. There are many things that you as an employer can do to foster an inclusive work culture that is welcoming to all:

  • Develop company-wide policies regarding inclusion
  • Institute anti-discrimination and harassment policies that address homophobia
  • Promote diversity at work
  • Educate all employees and support lesbian, gay and transgender employees through resource and networking groups
  • As a company, oppose laws that suppress gay rights
  • Take part in community, fundraising and volunteering events that support the LBGT community

Why is diversity important in the workplace?

Diversity promotes and encourages different perspectives and different talents. It can inspire employees to think beyond their own views, push their boundaries, and reduce stigma. I believe we need to create cultures of diversity and inclusion so that everyone feels free and safe to be who they are. Diversity will strengthen your company. It will enhance your recruiting and retention efforts. Employers who fail to create safe, respectful environments risk losing valued employees and clients to more inclusive companies. And according to Pride at Work, the LGBT community has an annual economic impact in Canada of over $100 billion. Doesn’t it make business sense then to promote diversity at work?

Does your company have an inclusion policy in place? How does your company promote diversity and inclusion? Do you actively recruit a diverse workforce?

 

 

 

 


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Who Cares for the Caregiver?

My wife and I are in our 50s with careers, are caregivers to our 3 children who live at home, are caregivers to our own parents who are in their 80s, and wait a minute, are caregivers to my grandmother who is 102 years old. True story. What gives? Most likely the health of the caregiver.

We’ve become a nation of caregivers. According to Statistics Canada, our aging population is fuelling caregiving needs across the country. By 2030, seniors are projected to account for 25% of our population. We now bear the responsibility of caring for the elderly, the sick and our children in addition to holding down fulltime jobs. Many caregivers are so overburdened that they have no choice but to put careers on hold. I thought I would share with you some knowledge we have around this issue, for you to consider:

  • More than 8 million Canadians provide informal care to a family member or friend.
  • More than 1 million caregivers are older than 65.
  • 44% of caregivers between the ages of 45-64 care for both a parent and children.
  • The number of seniors requiring care is set to double over the next 15 years.
  • 39% of caregivers look after the needs of their parents, 8% care for a spouse.
  • 35% of Canada’s workforce provides informal, unpaid work while working.
  • 6 million caregivers take time off work to provide care.
  • 10% of caregivers spend more than 30 hours per week providing care.
  • 80% of all care given to seniors in the community and 30% of services to seniors in institutions are provided by informal caregivers.
  • The economic value of caregivers is astounding: caregivers who look after seniors save Canada’s health care system between $24 to 31 billion annually.

*Data provided by CARP

It’s estimated that every year Canada loses the equivalent of nearly 558,000 fulltime employees from the workforce due to their inability to manage the conflicting demands of paid work and care (The Vanier Institute). These employee losses can cause tremendous disruption to the workplace and can negatively impact a business. Caring for a caregiver is not only an act of human kindness but it makes very sound business sense. It can enhance your organization’s image and reputation, facilitate recruitment and increase retention. Employee wellness and wellbeing increases productivity and job performance, boosts morale and inspires loyalty.

Trying to meet your employees’ responsibilities as caregivers and their obligations to the job is a Herculean task. Many caregivers lack the skills and resources to cope with the demands and as a result caregiving can take a toll on their mental and physical health. There are many ways that you can support your caregiver employees, such as providing:

  • EAP services
  • Flexible hours
  • Work-from-home options
  • Job sharing
  • Parental/compassionate leave

 

Flexibility is of paramount importance when trying to accommodate your caregiver employees. Each case will be different and should be evaluated on its own merit, so it is important to have the conversation with your staff to ensure they feel heard and considered. It takes effort, but it benefits both the employer and the employee.

Providing needed care for caregivers is an ongoing issue that is bubbling to the surface now. Do you have a plan in place for supporting employees who are caregivers?


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Get Outside! Ecotherapy Can Benefit Your Mental Health

With Earth Day coming up on April 22nd, let’s celebrate by making a commitment to reconnect with nature and reap the benefits.

Urbanization has caused our disconnection with nature

More than 50% of the world’s populations now live in urban settings and we’re contending with sensory overload on a daily basis. In order to keep up with our lifestyles and work demands, many of us are sleep-deprived, fighting traffic or overcrowded transit systems, and eating at our desks. We spend little to no time outdoors in green spaces. As a result, numerous studies have shown that urban dwellers are at a much higher risk for anxiety, depression and other mental illnesses than people who live in more rural settings.

Some countries are actively using ecotherapy (also known as natural therapy or green therapy) to combat the effects of urbanization. These programs encourage interacting with nature and participating in outdoor activities, to help heal and nurture the mind and body. There are three therapeutic “healing forests” in South Korea (with 34 more planned by 2017). In Sweden, virtual nature spaces are prescribed for workers suffering from stress.

Fresh air is good for you

We all know about the benefits of physical exercise, but just being in nature can improve your mental outlook. You don’t have to bike or run; you can sit on a park bench, go for a stroll, or sit on a patio to reap the benefits. And you don’t have to make a major time commitment. You can benefit significantly from spending just 15 minutes a day in nature.

How spending time in nature can improve your mental health

There are many benefits to connecting with nature:

  • Mood elevation
  • Restored mental energy
  • Less anxiety
  • Lower stress levels
  • Increased alertness
  • Better concentration
  • Improved short-term memory
  • Better sleep
  • Increase in Vitamin D

Small changes can make a big difference

As an employer, you can help your employees reconnect with nature. With pleasant weather upon us this spring, encourage your employees to take their lunch breaks outside or at least go for a walk around the block. If your office building has outdoor spaces, put out some picnic tables. Organize group outdoor activities in the summer months – a weekly softball or Frisbee game over the lunch hour or after work, potluck lunch at the local park with a badminton net and three-legged races, golf tournaments, or a harbour cruise. These activities will boost morale and improve mental health, which is beneficial for your employees’ overall health.

What are you doing to help your employees reconnect with nature?


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Good Mood Food: How to Eat Your Way to Better Mental Health

There’s no doubt about it – life at College and University can be tough. With exams to study for, papers to finish, and deadlines to meet, it’s far too easy to put healthy eating on the backburner. This is unfortunate, as our diet has a huge impact on our happiness levels. Considering the rising rate of mental health issues on school campuses, it’s becoming more important than ever for students to focus on eating healthy.

In celebration of National Nutrition Month this March, I’ve outlined 4 simple ways that you can boost your mood through the foods you eat.

Add More Omega-3 Fatty Acids

What’s your go-to snack that gets you through all those late night study sessions? If you’re like many students, chances are it’s one that’s packed with trans and saturated fats.

The average North American diet is much higher in trans and saturated fats and is lacking in the essential omega-3 fatty acids. This is troubling, as studies have shown that high levels of these fats can actually lead to depression. The good news is, research tells us that omega-3 fatty acids have a mood-stabilizing effect that can in fact reduce feelings of anxiety and depression.

How can you add more omega-3 fatty acids to your diet? Great options include oily fish such as salmon, trout, and anchovies. If fish isn’t quite your cup of tea, try leafy green vegetables such as spinach and kale.

Choose Foods High in Antioxidants

I have some great news for you chocolate lovers: eating foods that are high in antioxidants is a great way to maintain positive mental health and wellbeing.

Antioxidants such as vitamin C, vitamin E, and beta-carotene help minimize molecules in the body known as “free radicals”. Free radicals are detrimental to our mental health, and they are one of the leading causes of major depression. The silver lining? It has been proven that antioxidants help to fight these molecules, reducing symptoms of depression and improving our overall mental health.

On top of dark chocolate, foods that are rich in these mood-boosting antioxidants include tomatoes, blueberries, cranberries, artichoke, and kidney beans.

Increase your Vitamin B12 Intake

How many nights have you stayed up late studying only to find yourself feeling a little bit down the next day?

I like to think of vitamin B12 as a “miracle” vitamin when it comes to perking up and improving your mood.

Research has found that those who have vitamin B12 deficiencies have higher levels of depression, anxiety, and irritability. Vitamin B12 reduces these feelings by producing a chemical called ‘dopamine’ in the body. Dopamine is an essential chemical that helps to regulate our emotional response, boost our happiness levels, and improve our mood altogether.

To add more vitamin B12 to your diet, try eating more fish, beef, eggs, cheese, and milk.

Go for the Good Bacteria

Did you know that not all bacteria are bad bacteria? It’s true – eating foods that are high in ‘probiotic’ bacteria is a great way to improve your mental health.

Studies have confirmed that probiotics reduce inflammation as well as increase serotonin production within the body. This is great for your mental health, as inflammation causes higher levels of depression and stress, while serotonin helps boost your happiness levels. By consuming probiotics, you are effectively giving your body a natural antidepressant.

If you’re looking to add more depression-fighting probiotics to your diet, try making yogurt your snack of choice.

As a post-grad many, many, many years ago, I understand how busy your days on campus can get. It’s often much easier to choose quick, “on-the-go” snacks than to make a wholesome, nutritious meal. But if improving your mental health and wellbeing is something you value, consider taking that extra time. You’ll feel a whole lot better about it – inside and out.

To learn more about how you can improve your mental health through your diet, check out our Online and Telephonic Nutritional Service through your Student or Employee Assistance Program.


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Eating Disorders: What You Need To Know

As someobelly-2354_960_720ne who has worked in the mental health field for 30 years, I’m no stranger to working with clients who have suffered from eating disorders. This past week was Eating Disorder Awareness Week, a time dedicated to reducing the stigma associated with eating disorders and creating awareness about the mental health issue that affects approximately 1 million Canadians every year.

So what exactly is an eating disorder? In simple terms, an eating disorder is a mental health issue that leaves individuals completely pre-occupied with their weight. However, according to The Canadian Mental Health Association, eating disorders are not just about food. They are often a way to cope with difficult problems or regain a sense of control. They are complicated disorders that affect a person’s sense of identity, worth and self-esteem.

Unsurprisingly, eating disorders are most common in females. A recent report found that 3% of Canadian women will suffer from an eating disorder in their lifetime. This can happen for a number of reasons. Female body image is constantly critiqued in popular culture, and as a result, women are more likely to develop disorders like anorexia nervosa and bulimia in an effort to control their weight.

While eating disorders are more common in females, body image issues impact males as well. Men are exposed to a similar level of body critique, mainly that they need to be muscular and strong. This kind of societal pressure can result in men developing eating disorders or taking hormones like steroids to increase their muscle mass. Steroid use, like an eating disorder, also has a long-term negative impact on a person’s health.

Effects of eating disorders may not always be apparent. For example, anorexia sufferers generally have a very low body mass index (BMI), but people suffering from bulimia often maintain a relatively stable body weight. Here are some tips on how you can identify if a friend or employee is suffering from an eating-related mental health issue.

  • Food obsession
    It’s important to note when someone begins to obsess about food, for example, constantly counting calories or eliminating large groups of “bad” foods from their diet, especially if this was never a topic of conversation before.
  • Excessive exercise
    Physical activity is part of a healthy lifestyle, but when you begin to notice someone is taking his or her gym routine to the next level it can be cause for concern. People with eating disorders often attempt to “work-off” the bad calories they have consumed after a binge, to the point where they are putting their bodies through physical discomfort.
  • Body image issues.
    While losing weight can be a side effect of an eating disorder, it can also increase the level of anxiety a person may have towards their body. Even though they may be losing weight, someone suffering from an eating disorder might wear baggy clothes to cover up their body. Take notice if someone in your life begins expressing dissatisfaction with his or her body more frequently.
  • Depression.
    Symptoms of eating disorders often mimic the symptoms of depression due to the lack of energy, low morale and lack of sufficient sleep the disease causes. People suffering from eating disorders tend to isolate themselves from groups, especially if food is involved. If you notice someone exhibiting symptoms of depression while showing signs of negative body image or food obsession, it could be cause for concern.

The impact of any eating disorder can be devastating. From restricting the body of food to choosing to binge eat and then purge, eating disorders can wreak havoc on a person’s physical and mental health. Short-term effects include poor digestion, kidney issues, anxiety and depression while long-term issues include infertility in women or death as a result of malnutrition.

Whether you’re a parent, a teacher, employer or friend, it’s important to know how to spot the signs of an eating disorder so if someone you know is impacted, you can help. Confronting someone about an eating-related mental health issue is difficult, but it’s important to get your loved one the help they need before they cause irreparable damage.

If you or someone you know is suffering from an eating disorder, it’s important to get help. Contact your EAP or SAP provider for assistance, or speak to a medical professional.

For more advice on this issue, visit The National Eating Disorder Information Centre or CAMH.

 


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#MentalHealth

Blue Monday, which occurs on the 3rd Monday of January, is often publicized online and in the news as the most depressing day of the year. While scientific evidence has proven this is not true, this term continues to trend on social media every January and contributes to the conversation around mental health awareness. January is also home to Bell Media’s popular mental health awareness campaign #BellLetsTalk, where Bell contributes proceeds from every #BellLetsTalk hashtag used in text messages or on social media on that day to support mental health organizations.

With all of these social media initiatives contributing to the conversation around mental health, I am amazed at how far we have come. There was a time when people were encouraged to hide their mental illness from the world, due to stigma and shame. Now, there are hundreds of online support communities that want people to share their mental health stories and show them they are not alone. Social media has truly changed the way we look at mental health.

In 2018, it is expected that 20 million Canadians will have at least one social media account to connect with the world around them, share news, and stay in touch with friends. Social media also provides us with a sense of community. People suffering with their mental health often describe being stigmatized by their illness and have trouble speaking out about it at school or work. The mental health community on social media has given people an opportunity to contribute to mental health awareness by giving them a voice. People can now search a hashtag like, #TalkAboutIt on Twitter or search mental heath support groups on Facebook and find like-minded individuals who are experiencing the same things they are. The ability to connect with others through social media is an incredible thing.

Regular people dealing with mental health challenges aren’t the only ones speaking up. Social media gives us access to celebrities and influencers like never before. It should come as no surprise that celebrities, just like us, suffer from mental health issues or know some who does. A lot of popular celebrities have come forward via social media in recent years to speak about their mental health and support others who are dealing with mental health challenges of their own. Well-known public figures such as Carrie Fisher, Lady Gaga and Ryan Reynolds have used their social platforms to help reduce the stigma around mental illness. Seeing this kind of support and acceptance from a huge celebrity can truly make a difference to someone who is dealing with their own mental health challenges.

Mental health organizations are also now using social media to help them implement campaigns around mental health awareness. Organizations like CAMH and The Canadian Mental Health Association have utilized social media to show followers what they’re working on and the impact their organization has on mental health. People dealing with mental health issues are now a lot more aware of the services that these organizations provide, and have the ability to connect with them more efficiently than ever before.

That being said, I know there is a dark side to social media use as well. Issues like cyber bullying continue to plague these social networks, and can end up creating mental health challenges instead of assisting them. That’s why I think it’s so important to practice the kinds of values that are promoted on these trending days, like acceptance and understanding, year round.

With 30 years of experience in the mental health field, seeing the outpour of support that comes through on social media on days like #BellLetsTalk or #WorldMentalHealthDay is amazing. While I don’t love every aspect of social media, I do love the mental health community that has emerged as a result of it.