COVID-19

Since the onset of COVID-19, Stillar Psychological has been closely following the latest developments of the now pandemic, including its implications for our clients as well as Albertans in general. As distressing times often challenge our mental health and well-being, we have outlined some strategies, resources, and activities to help you cope with the potential stress you may be experiencing during this difficult time.

Coping Strategies

Information sourcing

It is important to keep updated with the latest information, however it is equally important to be cognizant of all the misinformation and rumor. Consider reliable sources such as World Health Organization, or the Alberta Health Services. It is also equally important not to over-saturate yourself with news. Yes, stay up to date on what is happening so that you are properly informed but it is not helpful to listen to the news for hours on end or have it playing in the background throughout the day. Re-hearing the same updates over and over will increase your stress levels and fear. Set a limit with yourself around how often or frequently you check the news. Once or twice per day is a reasonable amount of time to stay up to date on the latest announcements. Do not check it before bedtime. It will likely negatively impact your ability to sleep well.

Practice social distancing but remain connected

Social distancing is important but so is staying connected with your community, especially in a time such as this. We are so lucky to have so many options for social connectedness via the internet and technology. Identify your support networks and communicate through social media, telephone, or video chat. Talk about other components of your life rather than talking about Coronavirus. It is important for us to stay connected to the many other aspects of our lives such as our hobbies, self-care, memories, fun things we are finding to do at home – share these ideas over social media so that we can all benefit!

Stay healthy

As the mind is connected with the body, so the body with the mind. A routine of healthy diet and sleep, along with proper hygiene habits will keep you psychologically healthy and physically strong.

Self-care

Our emotions aren’t meant to be bottled-up. Manage your stress by identifying ways in which your emotions can be appropriately channeled. Think about what you like doing, take some time for yourself. Here are some ideas for you to check out: Cook a nice meal Light a candle in your favourite scent Listen to an audio book Cuddle with your pet Take a bath Watch a nature documentary Create a space at home that is only meant for pure relaxation Write a well-done list at the end of the day to acknowledge all that you have accomplished Set a reminder on your phone saying “You’re amazing!”

Creative Pursuits

Many of us are feeling cooped up and bored as we may be cut off from the activities we normally do. Try integrating into your daily routine one creative pursuit, maybe something you love to do or something new that you have never tried before – painting, drawing, coloring, working with clay, making collages, creating scrapbooks, creative writing.

Beginners Acrylic Painting Course Online (free)

37 Bright and Easy Painting Ideas (free)

Acyclic Pouring Technique (free)

Beginners Self-Portrait Online (free)

Music

Music can greatly affect our mood and sense of stress or well-being. Try turning on some relaxing or uplighting music throughout the day rather than having the news or radio playing in the background. Here are some links to relaxing playlists on YouTube:

Planning ahead

Think about what you would do if the worse was to happen. How would you react? Are there ways you can prevent it from happening? What is within your control and what is not? Putting an effort in preparing for potential scenarios can go a long way in reducing stress and anxiety in the days going forward.

Working on Control

Many of us struggle with issues of control, under typical circumstances. This type of concern can be exacerbated during a global health crisis wherein we may feel even less in control of our lives. It can be helpful to remind yourself of the many aspects of your life you do have within your control. Below are links to activities that you can do at home to help if you have worries or issues related to control:

How to Stop the Worry – Circle of Control

Discover Your Circle of Influence and Control

Great creative with it! Here are many ideas about how to make this activity a creative pursuit

Spiritual Practices

Meditation, rituals, prayer, communing nature, attending a virtual service, connecting with your spirituality on a daily basis.

Contact Stillar Psychological

In the case you feel overwhelmed by your emotions and the persistent negativity of their effects, then maybe it is time to seek help from a professional. At Stillar Psychological, our commitment towards you remains unhindered, we provide a safe and clean office environment for our clients, as well as telepsychology options for appropriate circumstances.

Taking Care of Your Own Mental Health

Check out this great video that shares 7 simple and easy things you can do to take care of your mental health during this COVID-19 Pandemic

Free Mental Health Resources

Keeping Kids (and Adults) Occupied

Book Recomendations

LGBTQ+

The Ultimate Guide to Pregnancy for Lesbians: How to Stay Sane and Care for Yourself from Pre-conception through Birth, by Rachel Pepper Journey to Same-Sex Parenthood: Firsthand Advice, Tips and Stories from Lesbian and Gay Couples, by Eric Rosswood Confessions of the Other Mother: Non-Biological Lesbian Moms Tell All, edited by Harlyn Aizley And Baby Makes More: Known Donors, Queer Parents, and Our Unexpected Families, by Susan Goldberg and Chloe Brushwood Rose Subversive Motherhood: Orgasmic birth, genderqueer parenting, papas, trans parenting, Gynepunk, etc. by Maria Llopis

PTSD and Birth Trauma

When Survivors Give Birth: Understanding and Healing the Effects of Early Sexual Abuse on Childbearing Women by Penny Simkin and Phyllis Klaus Traumatic Childbirth by Cheryl Tatano Beck The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment by Babette Rothschild

Bipolar

A Spectrum Approach to Mood Disorders by James Phelps Why am I Still Depressed? By Jim Phelps Bipolar, Not So Much by Chris Aiken and James Phelps

Infertility

The Infertility Workbook by Barbara Blitzer Conquering Infertility by Domar & Kelly Coping with Infertility, Miscarriage and Pregnancy Loss by Amy Wenzel

Perinatal Loss

Healing Your Grieving Heart After Miscarriage: 100 Practical Ideas for Parents and Families by Alan Wolfelt Unspeakable Losses: Healing from Miscarriage, Abortion, and Other Pregnancy Loss by Kim Kluger Empty Cradle, Broken Heart, Revised Edition: Surviving the Death of Your Baby by Deborah Davis Empty Arms: Hope and Support for Those Who Have Suffered a Miscarriage, Stillbirth, or Tubal Pregnancy by Pam Vredevelt A Silent Sorrow: Pregnancy Loss – Guidance and Support for You and Your Family by Ingrid Kohn and Perry-Lynn Moffitt Couple Communication After a Baby Dies: Differing Perspectives by Sherokee Ilse and Tim Nelson

High Risk Pregnancy

High-Risk Pregnancy – Why Me? Understanding and Managing a Potential Preterm Pregnancy. A Medical and Emotional Guide by Kelly Whitehead and Dr. Vincenzo Berghella 100 Questions and Answers About Your High Risk Pregnancy by Elizabeth Platt and Betty Campbell Pregnancy Brain: A Mind-Body Approach to Stress Management During a High-Risk Pregnancy by Parjat Deshpande

Anxiety and OCD

Good Moms Have Scary Thoughts: A Healing Guide to the Secret Fears of New Mothers by Karen Kleiman Postpartum depression and anxiety: A self-help guide for mothers by Pacific Post Partum Support Society

Perinatal Depression and Mood Issues

The Postpartum Depression Workbook: Strategies to Overcome Negative Thoughts, Calm Stress, and Improve Your Mood by Abigail Burd The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions by Kevin Gyoerkoe PsyD and Pamela Wiegartz This Isn't What I Expected: Overcoming Postpartum Depression by Karen Kleiman and Valerie Raskin

Pregnancy Myths

NOT TRUE! 50% of pregnancies are unplanned

NOT TRUE! Many parents do not bond right away with their infant. This does not mean there is something wrong with you, sometimes it takes a while to establish a bond with your infant.

NOT TRUE! Everyone's conception journey is different. There is no one way to experience getting pregnant.

NOT TRUE! Many women find pregnancy an unpleasant experience. This does not mean you are a bad mom or there is something wrong with you!

NOT TRUE FOR EVERYONE! Many women experience discomfort and/or pain throughout pregnancy. If you do not enjoy pregnancy this does not mean you are a bad mom or there is something wrong with you!

Labor and Delivery Myths

THIS IS NOT TRUE! Each woman has the right to choose a labor and delivery plan that fits for her. If you choose pain medication it does NOT mean you are weak or trying to take the easy way out.

NOT TRUE! It is important to respect every parent's choice to a labor and delivery process that feels like the best fit for them. We are all different and unique, and there is no one "right" or "good" way to go through the labor and delivery process.

NOT TRUE! Whether your C-section was elective or planned, you have every right to chose a delivery method that works for you. Choosing or having a C-section does not mean you have failed or taken the easy way out.

Parenthood Myths

NOT TRUE FOR EVERYONE! Some mothers may describe motherhood as innately instinctual and natural for them, but not all mother's experience motherhood in this way. If motherhood is not instinctual or natural for you that does NOT mean there is somethinig wrong with you!

NOT TRUE! Many parents do not bond right away with their infant. This does not mean there is something wrong with you, sometimes it takes a while to establish a bond with your infant.

NOT TRUE! It is completely normal and common for moms to struggle with breastfeeding. If you are having difficulties with breastfeeding it can become a very painful and stressful experience. You deserve support! There are professionals who can help you, please seek them out because you deserve it!

NOT TRUE! It is so important to remember that you are a mother AND an individual. All parents deserve to take breaks and deserve to have and ask for help.

NOT TRUE! Emotions are a human condition; Fathers/Men are not exempt from having feelings or struggling. Fathers experience perinatal mental health challenges too. 10% of new fathers experience postpartum depression. 2.4-18% of fathers experience postnatal anxiety symptoms.

NOT TRUE! North American gender stereotypes paint Dads a bumbling buffoons who don't know what they are doing when it comes to child care, or are seen as secondary parents to mothers. Dads are highly capable and can be excellent caregivers if/when given the opportunity to do so.

bodypositive_mom

Anti-diet Dietician who aims to inspire moms to feel body confident and find food freedom.

the.mom.room excitement

Mother affirming IG account and Podcast

mother.ly

IG account that offers a safe space to discuss parenthood topics without negative or judgemental comments.

Breastfeeding Resources for Black Mothers

Facebook Groups

Black Moms Breastfeediinig Support Group
Black Pumpiinig Mamas
Milk Like Mine
Normalize Breastfeeding
Black Women Do Breastfeed
Black Moms Breastfeed
Black Breastfeeding Mamas Circle

Breastfeeding Resources for Non-Binary Gender Nonconforming and Trans Chestfeeding Individuals

La Leche League: Transgender & Non-Binary Parents Facebook Groups:

Birthing and Breast or Chestfeeding Trans People and Allies
Queer Liquid Gold

Katie Crenshaw

Maternal Mental Health Advocate Author of BodyCanBooks that encourage healthy body image development.

@bodycanbooks
@herbodycan

Perinatal Loss Support

Instagram Support #Iwassupposetohaveababy #pregnancyafterlosssupport Perinatal Loss Films Don't Talk About the Baby (Pregnancy Loss) One More Shot (Infertility) Websites The MISS Foundation - www.missfoundation.org Modern Loss - www.modernloss.com Good Grief Education and Support - www.good-grief.org Resolve.org Stillbirth.org

Infertility Resources

The Art of Infertility - www.artofinfertility.org Still Standing - Child loss and infertility - www.stillstaandingmag.com TheBrokenBrownEgg.org Yeah Tikva - Jewish Infertility Support - www.yeshtikva.org

Adoption and Birth Mother Resources

Three Strands - www.threesstrandsinc.org Brave Love - www.bravelove.org Birther Mother Baskets - https://birthmotherbaskets.org The North American Council for Adoptable Children - www.nacac.org National Foster Care and Adoption Directory Search - https://childwelfare.gov/nfcad

Helplines

Perinatal Support Helpline

Moms are ordinary people and this is okay!

Mental Health Help Line

24 hour, 7 day a week confidential service that provides support, information and referrals to Albertans experiencing mental health concerns.

Suicide Prevention Line

Highly trained volunteers and professional staff available to help you 24/7 if you need someone to talk to. Your call is confidential.

Chat is available from 3pm – 10:00pm weekdays and from noon-10:00pm on weekends.

Hope for Wellness Helpline