The Challenge Challenge

 

Lately I feel like my Facebook has been flooded with Internet challenges. Celebrity detoxes, no-heat-hair challenge, photo a day challenge, daily writing challenges… basically if you’re into something, there’s probably a challenge for it.

Maybe it’s because it’s only February and everyone is still living off the New Years Resolutions high, or maybe there’s actually something to them. I’m going to be hopeful and say it’s the latter.

I’ve recently read a few articles about this and one thing Internet challenges are good at is building a community. People become inspired when they see their friends posting their recent endeavors online and in turn, create their own homemade videos. It’s activity play across social media, a way to connect and share interests and experiences with others, no matter where in the world you live. Not bad I say.

There are insane ones, crazy ones, and flat out stupid ones (like the Knockout challenge… really? Let’s punch each other until someone gets K.O’d. Um, how about lets not? Surprisingly a lot of them are scary bad for your health. Ones to be weary of are dieting ones especially, it can be a slippery slope if not done in moderation.

And diet challenges got me thinking.

I don’t think there’s been a day in my life that I haven’t wished I weighed less. My mom tells me, “its about how you feel not how you look.” And I would roll my eyes and walk away. But as I’ve gotten older I’ve come closer and closer to realizing, Mom – you were right.

I have a nasty habit of eating junk food. And then I feel like shit. So I eat more crap. And then I feel worse. I came to the point where I wanted to rid y body of all of it – for my health, for my body, but also for my mental health.

Enter The Challenge Challenge.

Every two weeks I will be trying a new Challenge with the goal of improving my mental health and overall wellbeing. I want to challenge myself to stay dedicated to something, to see it through to the end, and I want to feel good in my own skin.

So let’s see where this skin can get me! Join me, follow my progress or watch me laugh and stumble my way through, as I try different challenges and document my way through them!

Up first: The Lemon Detox.

Now Playing: Study Buddy 1 & 2

I have a thing for playlists.

I still remember the day someone explained to me what an MP3 was, and why it was “the new format that will take over the world” – turns out it did. And nothing made me happier than when my dad decided to get that CD recording drive-thingy so I could burn my own CDs. I even had multicoloured sharpies I would use to write  super cool playlist titles on them and decorate it with weird squiggles and designs.

Then came the iPod. It was love at first sight! And I’ve been a playlist-a-colic ever since!

This post comes at the request of a few friends looking for some easy background music. Something easy and cool, but not distracting. Personally, I prefer music with no lyrics – it helps me tune out and turn off my thoughts without being forced to think someone else ideas (aka lyrics… although sometimes yes, lyrics are lovely).

Download all Tycho. ALL of it! And while you’re at it, throw in some Gramatik, Thievery Corporation, Alabama Shakes, Mogwai and Zero 7. You won’t be sorry I promise.

But here’s a copy of my two current playlists:

1.My addiction to slowed down covers of fast pop songs are eerily soothing (and often better than the original)

Wrecking Ball by Scars on 45

Rude Boy by Anni Rossi

Shake It Off by Us The Duo

Creep (Live Radiohead Cover) by Ingrid Michaelson

Hey Ya by Obadiah Parker

No Scrubs by Robert Francis Featuring Sasha Spielberg

Toxic (Britney Spears) by Jayme Dee

Sunday Morning (Maroon 5) by Jayme Dee

Halo by Kris Orlowski

Oops I Did It Again by Freedom Fry

Waterfall by Jenny O

2.Pretty chill but kinda electronic background noise music – a little more upbeat than usually but hey, I guess I’ve got a bit of a bounce back in my step

Dark and Stormy by Hot Chip

Apoidea by Roman Remains

Somebody by Fenech-Soler

Modern by Mogwai

Slowed Down by Visuals

Dress Walker by Liars

Drive, Pt. 1 by Ben Khan

Run Me Out by Zola Jesus

Where the River Runs (Animal Music Remix) by Malpas

Sternenkinder by Klangkarussell

Relax, zone out, tune in and tune out! Happy Listening!

“You’re stressed? Me too!” and 5 other phrases you don’t want to hear when you’re about to lose it

‘Tis the season for exams, final projects, presentations and stress.

The piling stress pushes you to let it out and vent to your classmate or colleague, which can be therapeutic. But then, instead of an attentive ear, they offer you one of these phrases that make you cringe inside.

To be fair, your listener may not have wanted you to download, or maybe they were just being polite, and now they don’t know how to respond to your venting session. So, ear-lenders – listen up! Here are five phrases to avoid:

1.”Everything happens for a reason…”

Stress, anxiety, depression, you name it… these are not things we wish upon ourselves, or anyone for that matter! The idea that these things were predetermined for us is a little daunting. It’s hard to see the light at the end of the tunnel when you feel like your world is spiralling downward. Trying to help us see that light, or the positive in our struggle when we’re just not ready to hear it? No thanks. Not to mention this cliche phrase has lost almost all meaning and sounds more like a robotic answer from someone who’s not even listening to what you’re saying.

2.”But you’re always so together! You seem fine!”

No kidding we seem fine! We’re internalizing our worries and letting them fester in our minds so that it doesn’t show physically. Chances are if we’re venting to you, it’s because we can’t keep it in any longer and we’re looking for a sympathetic shoulder. If you tell me “You seem fine,” then you must not be listening because I’m clearly telling you that I am not “fine”. (“FINE = Freaked out, insecure, neurotic and emotional” – The Italian Job)

3.”Just think about something else…”

It’s not that simple. I repeat, it’s NOT that simple. Maybe it is to you, but it’s not to me. Anxiety is all consuming and occupies every corner of your mind. Brushing it off like this feels like your saying our feelings are legitimate. And again, shows you’re not listening and don’t care about helping us. Even though so many people are crippled by mental health concerns, they can feel isolated and alone. Reaching out may not be an easy thing to do, so throw us a bone. Please don’t make us feel any worse than we already do, and like our anxious thoughts aren’t valid.

4.”You just need to relax, have a drink!”

I don’t think this one needs too much explaining. It may seem light hearted but raised bigger concerns about dependency on drugs and alcohol as coping mechanisms. This is a whole other dark can of worms in itself, and a really slippery slope. Besides, if we could ‘just relax’, believe me we would.

5.”Me too!”

This is a sneaky one. When the anxious person is looking to vent, they’re also looking for understanding. When someone is vented to, they’re trying to relate to offer that level on understanding. But that where this phrase can go wrong. Everyone has different tolerance levels, and what I deem as ‘extreme stress’, may not be a big deal to someone else. I recently told a classmate that I felt so anxious and stressed out that it was starting to affect my school work.

They simply replied with “OMG me too!”, and talked about their big issue that didn’t equate to what I was feeling.

Opening up is hard, and since I was half way there I tried again… “No, I really mean it, I’m really scared, I’ve never felt like this before.”

To which they simply continued to try and relate to. So now my outreach and subtle cry for help has gone unanswered, I feel like I’m still not being heard, and I feel like my feelings aren’t important. Now, the listener probably doesn’t have a clue that this phrase is doing more harm than good. They probably feel like they’re helping you. Maybe they’re not the best person to vent to if they’re not that interested in your well being. Or maybe they’re trying to vent back to you and need your ear just as much as you need them. It’s important to realize that there aren’t many people who are just out to get you, do remember to give them the benefit of the doubt.

Now Playing: Tycho

Tycho

For a long time, a sizeable chunk of my therapy regime was distractions. Distractions distractions distractions. Anything to keep the brain from thinking too much and spiralling down that endless thought-like rabbit hole.

It really worked for a long time. I did everything I could think of to force my brain into thinking about anything but itself. However, this quickly turned into reading, its the tv on, while playing solitaire and eating everything in sight. Not the healthiest.

So I started to switch my thinking.

Music. Sounds simple right? Maybe you figured this one out way ahead of me, but I always considered music to be just another distraction, more noise to fill my head. I used to crank the radio in my car so loud than when I was screaming and singing I couldn’t even hear myself. Oh those magical moments that always made me so tired mostly because I was out of breath.

So I tasked myself with finding the right music. That was enough of a ‘filler’ to be a distraction, but easy to listen to while doing other things. Lyrics usually screw me up, make me listen harder, and then made me think about what their saying. Sorry lyricists, but I’ve got enough thoughts in my head without adding yours too. (Although I am a sucker for a poetic line or two)

A friend recommended I look up Tycho.

Scott hansen, the artist behind Tycho made a name for himself as a photographer and designer (I felt like we were soulmates already). “His music is a combination of downtempo vintage-style synthesizers and ambient melodies.” Okay thanks Wikipedia, I’m not exactly musically inclined so that doesn’t mean much to me besides “it’s cool”.

And it totally is.

No lyrics, except maybe a vocal note or two, the music is really relaxing and peaceful. It really allows my brain to be soothed and filled with something else, something a little unpredictable, but not too distracting that I can’t read and book or work on a school assignment.

I highly recommend checking out the albums. It’s really become a huge part of my healing and daily wellness.

Give it a listen. Your ears, and brain, might just thank you!

 

 

 

The Science of Art Therapy: How does it work?

Adult colouring pages are the next relaxation go-to! Download templates online to print at home, find a book at your local book store, or even download an app on your smart phone!

If you’re having trouble wrapping your brain around the idea of art as therapy, this is probably where you should listen up.

People view the world differently, experience it differently, engage in it differently –  I don’t think we need to argue there. The hard cold facts about the results of art therapy aren’t easy to measure, and aren’t abundantly available online either. It’s a tough one to measure.

So let’s break it down.

Art therapy is a form of psychotherapy. During psychotherapy, you learn about your condition, moods, feelings, thoughts and behaviours. By producing visual art, the artist is believed to be able to tap into deeper, hidden emotions. The act of focusing on a project and working hard at it gives the artist a sense of pride and accomplishment, boosting self esteem. It can also be relaxing, empowering, and a mental distraction from daily noise.

Many hospitals hang art in their hallways for it’s therapeutic tendencies. The nonprofit organization RxArt states their mission is “to improve otherwise sterile environments through contemporary art, promote healing, and inspire hope in patients, families and stafff.” Studies have shown that the presence of art has a healing affect. Artspace Magazine recalls a 2006 study from the Journal of Pain and Symptom Management, which “discovered that an innovative use of art therapy relieved pain, fatigue, anxiety, and other symptoms in cancer patients.” The study also noted that general anxiety levels were lowered with only one hour of art therapy.

That doesn’t mean you have to have an illness at all to dive into art therapy – it can be preventative, or a generally good de-stresser for your daily life.

Art therapy doesn’t rely on language or verbal communication, which may make it more accessible and better able to explore emotions. Now, don’t expect to close your eye’s and open them to see you’ve drawn the meaning of life – it’s not that revealing. It allows you to express your creativity in a safe, unconfined way. The only think holding you back is the edge of the paper. Think of the paper as a tool for communication. Maybe what you just can’t say you can explore with paint. Or photography. Or fashion. Or food!

Art comes in all shapes and sizes – it’s about trying and exploring.

I encourage you to give it a shot! Try it for yourself. Or maybe try it for a loved one, to experiences what they’re doing. You may not be the next Da Vinci, but you’ll be one step closer!

 

Sad But Rad: Wear Your Label

It’s okay to be sad.

Really.

wearyourlabel.com

Recognizing this and truly believing in it can have a strong impact on how you mange your sad days. Tell yourself that it’s okay to have a bad day. It’s okay to want to curl up in bed and watch Netflix for hours. It’s okay to turn off your phone and ignore the world.

But don’t forget the balance. Taking a day to yourself might be just what your mind and body need to rejuvenate – but not leaving your bed for weeks on end isn’t the answer.

Own your sad days.

“1 in 5 people live with mental illness, but 5 in 5 have mental health. So why aren’t we talking about it?”

That’s exactly what the creators of Wear Your Label are saying. Kayley and Kyle were both suffering from mental health concerns when they teamed up to fight the stigma of mental illness though fashion. And it’s brilliant.

wearyourlabel.com

Through clever sayings on t shirts and tank tops, Wear Your Label encourages those struggling with their mental health to take ownership of the conversation and not let the stigma define them.

Wear Your Label is living art fighting mental illness one t shirt at a time.

And they’re rad.

Paint Night – paint your pallet blue and grey

Group Art Therapy: Why not paint with your friends and family?

Most cities have Paint Nights, where you can gather a group of friends and spend the night making art and drinking wine. Usually you’re all painting the same cookie-cutter scenery, but of course everyone’s turns out differently – usually hilariously different!

Relax, have a drink, enjoy the company of some good pals, and laugh your ass off. Laughter is therapy too hey?

Check out Paint Nite to see upcoming evenings in Winnipeg! There’s one pretty much every night, sometimes a few different ones a night! And mostly held at bars where there are snacks and booze. Oh and did I mention wine?

My sister and I were commissioned (by our mother…) to make a large painting. Although we didn’t have a bar and a bunch of friends, we did have a garage, a killer playlist and each other.

Here’s a short film I put together documenting our day!

Dear loved one: Things people with anxiety want you to know

October 4th – 10th, 2015 is Mental Illness Awareness Week.

Your city is most likely hosting a variety of speakers, campaigns and events to fight the stigma associated with mental illness and educate the public on what it is to spend each day coping with a mental illness. Go! Drag your friends and loved ones. Listening and learning to all the information you can get your hands on can only be beneficial. But there’s a lot out there, not all of it will be applicable to you, but at least you can pick and choose the bits that you feel apply.

Telling your friends and family that you’re struggling can be difficult. You may not want to at all. Telling them what you want, and what you need when you’re feeling down can be even harder. Coping with someone who supports you and is there to help you through your journey can be a key asset to your health. Don’t be afraid to ask for help.

Hello Giggles is a great (and cute) site that posts all kinds of interesting articles, listicles, and photos. A lot of the times about mental health.

Take a read: 7 Things People With Anxiety Want Their Loved Ones To Know

Send it to your friends, share it on Facebook – it just might help someone to understand your perspectives. Every time I see articles like this one I immediately forward the link to me boyfriend, hoping that eventually one of them will sink in.

Heck, save this letter and text it to them.

 

Getting Started

So you’re not feeling too hot and you think you might try this art therapy thing… but where to start?

The real answer is anywhere, but that can be overwhelming and leave you feeling even more lost than when you started. Maybe art’s not your thing either, but your willing to give it a shot.

There are a few different ways to get your feet wet:

Join a class at a local studio or gallery

Pros: Taking a class gives you the opportunity to try something new without buying a lot of new tools or equipment. Say you’ve always wanted to be Demi Moore and Patrick Swayze in Ghost and try your hand at pottery – with a class you can do all the experimenting without having to invest in a wheel or kiln. Classes also give you the added bonus of having a teacher or guide to walk you through some of the work. Being around other people can be a positive environment too. Even if you’re shy – it’s not like your there to chit-chat, just focus on your work.

A family friend championed great cancer a few years ago and was recommended to join an art class during her treatment. To this day she can’t talk about her artwork without breaking down into hysterical laughter (and neither can I!) about her drawings. She knew nothing about art, and I’m not even sure if she learned much, but she gained an amazing experience, creating light and hilarious moments to share with friends and family – a psychologically healing venture.

Cons: Money. Almost all art projects will cost you some amount of money for supplies, some more than others. Classes may be out of your reach financially or even geographically if you can’t find one close to you.

Lacking inspiration? Pinterest.

Pinterest is awesome. Pinterest hosts a lot of project ideas, DIYs and craft inspirations. And if you’re really stuck, simply search ‘art project ideas’ and boom, you’ll have your pick.

Pros: It’s for free! Pinterest is great for inspiration and ideas and offers a lot of DIY crafts commonly using household items. Such practical crafts can boost self-esteem by creating something productive you may end up actually using.

I use Pinterest to search for many design ideas. From layouts and fonts to colour combinations and paint brushes. I’ve also picked up a few tips and tricks from other users – it can be a really helpful and supportive community.

Cons: The Pinterest vortex. Searching one pin leads to another… and another…. and another… and before you know it hours have passed and you still have no idea what to do. This can be a blessing and a curse: getting sucked in might lead to new ideas and more discovery, but it may also leave you a little lost. Solution: create boards and save the pins to categories you can refer to anytime.

Visit Pinterest.com to get started.

Doodling

Doodling can be a great way to relax your brain with a mindless activity. Still stuck for inspiration? There’s a fabulous new trend in adult colouring books!

Visit Indigo and have a peek for yourself! The pages are full of detail and left for your to colour in whatever you like with whatever colours you like in whatever way you like. Don’t want to stay inside the lines? Don’t! It’s completely up to you. These books are a really fun way to feel accomplished by simply colouring. There are so many different themed books to choose from too.

With my anxiety I often have trouble sleeping. TV and reading only keep me more awake – one more page, one more episode! I hate being awake with my thoughts left to run amok, so my new strategy is to get one of these books to play with before bed. My theory is that my brain will be too focused on doodling (with the biggest stress being what colour to choose next) to think about much else, and that might tire me out and relax my mind making it ready for sleep. I’m hoping to pick one up soon, so I’ll let you know if my theory works out!

Pros: Mindless colouring is sooo relaxing. Even while you’re watching TV you can grab some pencil crayons and go to town. The designs are beautiful so you know you’re pretty much guaranteed to end up with a beautiful page regardless of your skill level.

Cons: Money again. Indigo lists their books at about 10-20$ which, as far as supplies goes, is pretty reasonable. But it can still be a barrier for some. If you don’t have an Indigo or Chapters near you, the books are also available online.

Whatever path you choose to take, getting started may be your biggest hurdle. Finding something that really intrigues you will make that transition a lot easier, and hopefully lead to something positive and healthy. Good luck!

What is art therapy?

Have you ever felt stressed or anxious? Did turning on some music, going for a walk, or reading a book make you feel just a little better? Therapy comes in so many forms it may be quite a process to find what form is right for you. Hesitation to start anything new is natural. Heck, even the word therapy can be daunting. I try to think of therapy as something calming and relaxing for the brain and nourishment for the soul. Any definition that removes the clinical connotation of the word I’m a big fan of.

Art therapy, at it’s roots, is a tool people use to cope with their emotions. It can help reduce stress, understand emotions, and improve self-esteem – and you don’t even need to be good at art to reap the benefits.

Art Therapy Blog.com, explains the facets of art therapy more in-depth by covering  what an art therapist does, who can use art therapy, and why you might choose to do so. (Great read!) As a creative person, I’ve been drawn to art in all it’s forms my whole life, but I didn’t appreciate it’s full potential until I recognized what I had really been using it for. And as a visual person, practicing art helped me to see what I was capable of. Something concrete that proved I had the ability to be creative. HUGE self-esteem booster when I was at an all time low.

Art brought me back up. And it keeps me up. I plan on exploring more of it – most likely stumbling a long the way, but hopefully learning a lot.