3 keys to mental health: What to know about therapy, medication and self-care

In today's complex world, looking after one's mental health can be a challenge. The pace of change around us – at work, at home and in the community – can feel overwhelming. But there are actions one can take to help manage the impact of all that change. It starts with having a personal health strategy that includes caring for your mental health. With such a plan in place, you may find yourself a bit better equipped to cope with the challenges that come your way. A mental health plan can include a few different elements: therapy, medication, and a self-care plan. Each element includes a few options to explore and consider.

Therapy is highly personal. Each individual has a unique set of needs and concerns, based on their life experience. By reaching out to a physician, healthcare provider, or your Employee and Family Assistance Program (EFAP), you'll learn what therapy options may be available to you, including online or in your area.

What are some common therapeutic approaches?

Common types of therapy for mental health include the following:

Cognitive Behavioural Therapy (CBT)

• Aims to help people see the connection between how they think, what they tell themselves, and the feelings and actions that follow.
• Emphasizes learning to recognize and change negative thought patterns and behaviours, improving how feelings and worries are handled, and breaking the cycle of dysfunctional habitual behaviours

Interpersonal Therapy (IPT)

• Relationships and the here-and-now are the focus.
• Emphasizes identifying and understanding self-defeating patterns in relationships, figuring out why a particular situation is happening in a particular context, changing patterns that don’t work, and developing healthier ones.

Mindfulness-based interventions

• Mindfulness refers to developing the ability to connect to the present moment, rather than dwelling on regrets about the past, or worries about the future.
• Connecting to the present allows us to create new and healthier ways to respond to life’s challenges.
• Mindfulness practices may also be integrated into other therapy, and are becoming increasingly common.

Deciding to go for therapy is a courageous act. That's because to grow and learn about one's self you have to be willing to be vulnerable and open with your therapist. That can be painful at times. Here are some things to remember as you start therapy:

• You should feel comfortable with your therapist. Trust and honesty are crucial to a collaborative and efficient therapeutic relationship.
• During the initial session – called the initial assessment – the therapist will gather information about you, your life and your concerns.
• Have some thoughts or points you want to discuss in therapy written down.
• Be open and ask questions about the process and expectations.
• Therapy is a team effort. You need to take an active part in the session to make the experience valuable and beneficial for you.

A psychiatrist is a medical doctor with a specialization in psychiatry. Because they're physicians, they can prescribe psychotropic medication. To see a psychiatrist, you would usually need a referral from your family doctor or a  nurse practitioner.

A psychologist is a mental health care provider with post graduate training in psychology. They're part of a regulated profession. They must be licensed by the psychological regulatory body in the province or territory where they practice. Different from psychiatrists, psychologists cannot prescribe medication. Also different, individuals can often self-refer to a psychologist and schedule consultations directly with them.

Both psychiatrists and psychologists specialize in the assessment, diagnosis and treatment of mental health issues and concerns. They often work together to provide a more comprehensive set of services to individuals who may require both medication and ongoing psychotherapy (i.e., talk therapy).

Yes. Depending on the nature of your situation, it’s possible your physician will refer you to other mental health professionals, such as a mental health nurse, social worker, or registered psychotherapist.

For more information about mental health professionals, read through our reference guide. It sets out the differences between different kinds, who can diagnose or prescribe medication, and types of therapy.

Common types of medication

A treating physician will prescribe the medication most suitable for your condition. Once prescribed, it’s important to take your medication regularly, and as recommended. Be patient as some medications may take several weeks to take effect. Also, to avoid a relapse, it’s very important to continue treatment as prescribed, even if you start to feel better. Depending on your diagnosis, the recommended duration of treatment can vary. Speak to your physician about how long you should remain on medication and, if stopping medication, how to gradually taper off (i.e., lower the dose).

General information:

• Antidepressants act on various neurotransmitters in the brain that regulate emotions, cognitive function (e.g., memory, concentration, etc.), and somatic functions (e.g., sleep, appetite, energy, etc.).
• They're often used to treat depression and anxiety disorders, but may be prescribed for other conditions.
• The first antidepressant that’s prescribed may not be effective or well-tolerated. Sometimes it’s a matter of trying different medications to determine the most effective kind and dose for an individual.

General information:

• Benzodiazepines are a class of medications that are prescribed primarily to treat anxiety and sleep.
• Often prescribed with caution because they can lead to dependency
• May help with acute anxiety or agitation (or as a temporary measure while waiting for other medications to take effect)
• Act on neurotransmitters that regulate emotions, cognitive function (e.g., memory, concentration, etc.), and somatic functions (e.g., fear reactions that affect heart rate, breathing, etc.)

General information:

• Mood stabilizers are often prescribed to treat bipolar disorder. Many were initially developed to treat seizure disorders and were later found to be effective for bipolar.
• Acts on neurotransmitters that regulate emotions, cognitive function (e.g., memory, concentration, etc.), and somatic functions of manic or depressive mood manifestation (e.g., atypical level of energy, unusual self-confidence or self-criticism, etc.).
• It may take time and several trials before the appropriate dosage and combination of mood stabilizer medications are found.
• Treatment could include mood stabilizer drugs alone or in combination with antipsychotics or other medications. 

It goes without saying, but sometimes we forget that each person is a unique individual. So it stands to reason that a self-care activity that works for one person may not work for another. Fortunately, there’s a broad range of practices or things you can try as part of building a personal mental health self-care plan.

But how can you tell if something actually works for you? By trying activities out and noting how you feel when participating in them, and afterwards. For example, does your mood improve while doing yoga? Do you find enjoyment in the outdoors when going for a walk? If you can answer ‘yes’ to either question, you may have found something that bears repeating as part of your personal self-care plan.

For physical health, consider planning for regular exercise, keep an eye on what you're eating (i.e., nutrition), take medications as prescribed (if any), try to get enough sleep (i.e., seven to eight hours each night), and drink enough water.

For emotional and mental health, make connecting with others a priority, embrace the support of friends, family and co-workers, try not to isolate, set appropriate boundaries, know your triggers, and consider doing a 'digital detox' (i.e., take a break from your tech for a while).

For your creative self, consider playing or listening to music, making art, taking up a craft, or cooking.

For your environment, consider decluttering your living spaces, spending more time outdoors (e.g., going for walks or spending time in your garden, if you have one).

Most mental illnesses and mental health concerns can be treated effectively. They have a high rate of recovery among those who access the appropriate care as soon as possible. The road to feeling well and living a fulfilling life starts with acknowledging that sometimes one needs help. It’s important to identify that moment – and take action.