In Episode 5 of A Way Forward: Conversations on Mental Health, presented by Beem Credit Union, host Jessica Samuels is joined by Mike Gawliuk, CEO of CMHA Kelowna for a conversation on Mental Health & The Holidays. The holiday season brings unique joys and challenges. In this episode, we dive into practical strategies for managing mental health and well-being during a time of heightened expectations, consumerism, and emotional triggers.

Key Topics Covered:

1. High Expectations During the Holidays

• The "perfect holiday" narrative: Balancing societal pressure and personal priorities.
• Strategies for managing expectations:
  • Focus on what the holidays mean to you.
  • Delegate responsibilities when hosting.
  • Accept imperfection: It’s okay if the ornaments aren’t perfectly placed.

2. Setting Boundaries

• Healthy boundaries ensure you protect your mental well-being.
• Tips for effective boundary-setting:
  • Be clear and kind in communication.
  • Examples: "I can join for dinner but not stay the whole evening."
  • Remember, boundaries aren’t inherently negative—they’re a tool for self-care.

3. Overindulgence: Food, Alcohol, and Spending

• Awareness and moderation are key to avoiding post-holiday regret:
  • Spending: Set a budget and stick to it. Consider alternative gifting options, like Secret Santa or giving your time.
  • Eating & Drinking: Stay mindful of consumption and its impact on mental health.
  • Maintain routines, like exercise, to balance indulgences.

4. Loneliness and Grief During the Holidays

• Loneliness is common during the season, especially when facing grief or being away from loved ones.
• Ideas to combat loneliness:
  • Volunteer in your community.
  • Reach out to friends or family through calls or cards.
  • Plan small traditions for yourself, like a Christmas Day walk.
• Managing grief during the holidays:
  • Allow yourself to feel emotions and reflect on positive memories.
  • Share your thoughts with a trusted friend or loved one.
  • Have a plan for anniversaries or milestones that may trigger grief.

5. Consumerism and Financial Stress

• The holiday season amplifies the pressure to spend, especially with Black Friday, Cyber Monday, and gift-giving traditions.
• Strategies to manage financial stress:
  • Be mindful of spending limits.
  • Focus on meaningful, non-monetary gifts (e.g., quality time).
  • Prepare for post-holiday realities to avoid the "holiday hangover."

Key Takeaways:

• Manage expectations and focus on what truly matters to you during the holidays.
• Set boundaries to protect your emotional and mental well-being.
• Moderation in spending, eating, and drinking can prevent regrets later.
• Combat loneliness through connection, volunteering, and small personal rituals.
• Grief can be heightened during holidays—acknowledge it and seek support when needed.

**Resources:
https://www.interiorhealth.ca/stories/10-ways-focus-your-mental-wellness-during-holidays

https://cmha.ca/news/five-ways-to-protect-your-mental-health-this-holiday/

**General Mental Health Resources:**
If you or someone you know is struggling, CMHA Kelowna's Find Help Now page has a list of emergency and non-emergency resources for individuals of any age. CMHA Kelowna - Find Help Now

In Episode 4 of A Way Forward: Conversations on Mental Health, presented by Beem Credit Union, host Jessica Samuels is joined by Mike Gawliuk, CEO of CMHA Kelowna, for a discussion on men's mental health and suicide rates. Acknowledging the cultural and societal expectations surrounding masculinity, they explore how these norms contribute to the struggles men face when seeking help. This episode sheds light on alarming statistics, personal experiences, and the urgent need for more open conversations.

Key Topics Discussed

• The Silent Crisis: An overview of the suicide rates in Canada, where approximately 75% of the 4,000 annual suicides are men.
• Gender Paradox: Discussion of why men are more likely to die by suicide despite women attempting it more frequently.
• Cultural Expectations of Masculinity: How societal norms dictate that men should be strong and self-reliant, making it difficult for them to express vulnerability or seek help.
• Personal Experiences: Mike Gawliuk shares his journey with depression and the societal pressures that discouraged open conversations about mental health.
• The Role of Social Connections: The importance of having supportive relationships and how they differ between men and women.
• Impact of Life Events: How unemployment, relationship breakdowns, and parenting challenges can significantly affect men's mental health.
• Resources for Men: Introduction of various resources such as Heads Up Guys and He Changed It, aimed at providing support and information for men's mental health.
• Workplace Culture: The stigma surrounding mental health in the workplace and how it can prevent men from seeking help.
• Community Awareness: The need for increased awareness and conversation around men's mental health, particularly in light of the current drug crisis affecting men disproportionately.

Important Statistics

• 75% of suicides in Canada are by men.
• 77% of deaths from unregulated drugs in British Columbia are male.
• 80% of these drug-related deaths occur indoors, highlighting issues of isolation.

Takeaways

• Encouragement to Seek Help: Mike emphasizes the importance of reaching out and having conversations about mental health.
• Community Action: Individuals can play a role in fostering community discussions and reducing stigma around mental health issues.
• Resources and Support: Awareness of available tools and websites can help men recognize when they need help and how to access it.

**Additional Resources**
He changed it

Buddy Up

Men's Health Foundation

ingoodcompany.menshealthresearch.ubc.ca

Heads Up Guys

Movember

**General Mental Health Resources:**
If you or someone you know is struggling, CMHA Kelowna's Find Help Now page has a list of emergency and non-emergency resources for individuals of any age. CMHA Kelowna - Find Help Now

In Episode 3 of A Way Forward: Conversations on Mental Health, presented by Beem Credit Union, host Jessica Samuels is joined by Mike Gawliuk, CEO of CMHA Kelowna, for a discussion on the cost of living and how it can affect one's mental health. This episode, Jessica and Mike explore how increased living expenses contribute to anxiety, depression, and other mental health challenges, especially for vulnerable populations.

Key Topics Discussed:

• The Connection Between Cost of Living and Mental Health:
  • Highlighting the link between low incomes and mental illness, exacerbated by rising costs and interest rates.
  • The psychological burden of financial strain, emphasizing the stress on those with limited resources.
• Impact of Inflation on Social Interaction:
  • The term "inflation isolation" is introduced, addressing how financial strain limits social activities that are crucial for mental well-being.
  • Isolation can worsen mental health, transitioning from anxiety to more serious mental health issues.
• Vulnerable Populations:
  • Identifying various groups particularly affected, including nonprofit sector workers, seniors on fixed incomes, and service industry employees.
  • The challenges faced by these groups as costs rise.
• Resources Available:
  • CMHA Kelowna’s Rent Bank program is highlighted, providing no-interest loans to those at risk of eviction.
  • Other community resources for financial literacy and mental health support are shared, including food banks and counseling services.
• Managing Mental Health:
  • An emphasis on the importance of self-awareness and recognizing changes in behavior and mood.
  • Strategies for managing mental health during tough financial times are discussed, such as limiting technology use, seeking social connections, and engaging in free activities.

**Resources Mentioned:

• CMHA Kelowna: Mental Health Support Services | Canadian Mental Health Association Kelowna
• Rent Bank Program: Central Okanagan Rent Bank | Canadian Mental Health Association Kelowna
• Foundry Kelowna: Foundry - Where Wellness Takes Shape
• Virtual Counseling Services: Foundry Virtual BC - Foundry BC App
• Financial Literacy Programs: Home - Launch Okanagan

**General Mental Health Resources:**
If you or someone you know is struggling, CMHA Kelowna's Find Help Now page has a list of emergency and non-emergency resources for individuals of any age. CMHA Kelowna - Find Help Now