www.cheo.on.caP5682E June 2014

Mental Health and Mental Illness

Mental health vs. mental illnessMany people talk about mental health and mental illness as if they were the same thing. But they’re not the same thing at all.

For starters, mental health is something we all have. Mental illness only affects some people. Just like physical health, there are some things that you can do to be mentally healthy and reduce your chances of developing a mental illness. What is mental health?Mental health is your brain’s ability to:• Make sense of and interact with the world around you; • Enjoy life;• Realize your personal potential;• Handle the ups and downs of everyday life.

Your brain (or mind) is the starting point for your mental health. It helps you manage pretty much everything in your life, like your:•Feelings;•Mood;•Thoughts;•Behaviours;• Relationships;• Responsibilities (like school or work).

Remember that your mind and body are closely linked-they are not separate. Mental health depends a lot on how well you take care of your body: how well you eat, and whether you get enough sleep and exercise.

What is Mental Illness? Mental illness happens when problems with thoughts, feelings or behaviours get in the way of every day life: at home, school, work or in relationships.

For example, everyone feels sad or upset once in a while. But when these feelingsbecome so strong that it’s hard to carry on at school or home, then it could mean amental health problem.

Some of the most common mental illnesses for young people are depression,anxiety,attentiondeficithyperactivitydisorder(ADHD)andeatingdisorders.

Didyouknow?In Ontario, 1 in 5 children and

youth will have some type of

mental health problem.

We help children and families be their healthiest

Information for youth

What causes mental illness?Both mental illnesses and physical illnesses are caused by a combination of many things, for example:

GeneticsThegenesyougetfromyourparentshaveabigroletoplayinwhether of not you have a risk for developing a mental illness. If your parents or grandparents live with a mental illness, it’s something that could be passed down to you. But having a family history of mental illness doesn’t mean that you will develop one. Therearelotsofthingsyoucandototakecareofyourmentalhealth (more about this later!), and lower the chance that you’ll experience mental health problems. For example, some people have a family history of heart attacks. If they exercise, eat well and avoid smoking, they can really lower the chance that they’ll have a heart attack.

EnvironmentYourenvironmentandyourexperienceshaveabiginfluenceonyourmentalhealth.Yourenvironmentincludes:•Family,friendsandothersupportpeople;•Yourhome,neighbourhoodandschool;•Yourculture;•Daytodaystresses;•Lifeexperiences;•Yourfamily’sincome;•Opportunitiesforlearning,recreationandemployment.

Your mindsetThismeans:• Thewayyoulookatthings(yourpointofviewor‘outlook’);• Howyou‘explain’yourexperiencestoyourself;• Thewayyouconnectandinteractwithothers;• How you cope with stress and feelings;• How you care for your physical and mental health; (for example: eating well, exercising, getting enough sleep, expressing feelings in a constructive way, problem solving).

You probably can think of 2 people in your life who look at the same situation very differently, and would respond to the same situation very differently. Some ways of looking at things promote mental health better than others. Some things that could help improve or prevent a mental illness:• Good social skills;• Positive ways to manage stress and feelings (ways of handling things that help to relieve stress, instead of making it

worse).

Thegoodnews?Youcanlearnhowtodoallofthisstuff!

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Can I have a mental illness and be mentally healthy at the same time? Yes.Itmaysoundstrange,butwecanhaveanillnessandstillhavehealth.Doyouknowsomeonewithdiabetes?Theymayneedaspecialdiet,exerciseplanandmedications,buttheycanstillfeel‘well’,anddothethingstheyneedtodo.Thisisalsotrueformentalillnesses.Youthwithdepressionmayneedregular‘talk’therapyandmedications.Theymayneedhelplearningtocopewithstress,orhowtohandleemotions.Butwhenthedepressionisundercontrol, they can feel well, enjoy school, friends and activities.

Didyouknow?Only 1 in 6 youth who would

benefitfromprofessionalhelp

get the help they need.

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How can I prevent mental health problems?Just like we can prevent physical health problems, we can also reduce our chances of developing mental health problems. We can do things to promote our physical health, by eating healthy food, exercising, not smoking or wearing a seatbelt. But even if we do all these things, we sometimes still get sick or hurt. It’s just the same for mental health. Sometimesasituationisjusttoodifficult,orfeelingstoooverwhelmingtohandlealone.

Some ways to prevent mental health problems-try to practice these every day! Youmayfindthesehelpful,butifyoudon’t,that’sOKtoo.o Get enough sleep.o Exercisedaily-evenawalkmakesadifference!Trytogetoutside,too.o Trytosurroundyourselfwithpositive,supportivepeople.o Eat plenty of nutritious foods.o Spend time everyday doing things that make you feel good.o Taketimetorelax.o Use problem solving skills and effective ways to reach your goals.o When you are upset, try to see things from other people’s point of view.o Be in touch with your feelings, and talk with close friends and family about your thoughts and how you feel.o Learnwaystocalmyourselfwhenyougetstressed(maybeyogaormindfulness).o Instead of constantly thinking about problems or worries, try working to solve the problem. Or distract yourself for a while with something you enjoy. o Trynewthings,orlearntomasteranewhobby.o Forgive yourself and forgive others.o Learntosayno.o Gooffline.

Stigma: Negative Attitudes about Mental Illness Youth often feel ashamed, guilty or embarrassed about having a mental healthproblem.Theymaybeafraidofbeingjudgedbyothers.This‘stigma’isabigreason why youth don’t reach out for help when they need it. Youth may believe thatthe struggles they are having are signs of weakness or that they really have no goodreasontofeelthewaytheydo.Someyouthmayjust‘toughitout’,andnotseeksupport.

What helps to change attitudes about mental illness? You can help to reduce stigma and change attitudes about mental illness by: • Talkingaboutmentalhealthwithpeoplearoundyou;• Tryingtothinkaboutmentalhealthandillnessthesamewayyouthinkaboutphysicalhealthandillness;• Acceptingfriendsgoingthroughmentalhealthstrugglesandofferingsupport;• Not blaming yourself or others; • Askingforhelpwhenyouneedit-thissetsagreatexampleforothers!

When should I be concerned and get help?Talktoanadultyoutrustaboutgettinghelpif:• You are overwhelmed by your feelings, and having trouble managing them;• Find your moods, feelings or behaviours are really getting in the way of your life at home, school, work or with

friends;• You’re noticing big changes in your eating or sleeping patterns;• You’re pulling away from friends;• You’re just not interested in things you used to like (for example, school, sports or other activities);• You’re feeling hopeless, or that your life is not worth living;• You have thoughts of suicide.

Didyouknow?63% of youth say they have a

hard time asking for help be-

cause of embarrassment, fear,

peer pressure and stigma.

www.cheo.on.ca

What should I do if I think I have a mental illness?Youdon’thavetobealonethroughthis.Depression,anxietyorothermentalhealthproblemsoftentrickpeopleintothinking that they don’t deserve help, but that’s the mental health problem speaking. Start by letting a trusted adult know. Start thinking about resources and supports inside you and around you. You’ll see more information aboutcommunity resources at the end of this fact sheet. For example:

Problem solving 101It’salwayseasiertohandlethingsifyoubreakthemdownintosmallerbitsfirst.Youmightfindthisahelpfulwaytoworkthroughaprobleminapositiveway.Don’tbeafraidto ask for help. Writing things down may also help you to organize your thoughts a little better.

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Define the the problem.What’sbotheringyou?Doessomethingneedtochange?Thishastobesomethingthatisimportant to you. If it isn’t, you’re not likely to put any real energy into solving it. Be as clear andspecificasyoucan.

Set a goal.Whatwouldyoulikethingstobelike?Havingagoalinmind will really help you get there, but make sure your goalisrealistic.YoumaynotbeabletogetanA+inmath.Butyoucouldgofromafailinggradetoa‘C’.Keeptrackofyourprogress.Whenyoumeetyourgoal,you can build on your success by setting other goals.

• Positivecoping(howhaveyouhandledroughtimesinthepast?);• Being able to reach out for support;• Helpful ways of thinking about things.

• Parents;• Brothers, sisters;• Grandparents, cousins, uncles or aunts.

Friends can be a great support, but you need to make sure that you share your struggles with an adult who can help. Friends aren’t always able to connect you to the help you need.

• Family doctor;• Teachers,schoolsocialworkersorcounsellors;• Communityhealthorresourcecentres,youth

organizations, hospitals;• Telephonesupportlines.

You!

Family

Friends

School and Community

For example...You’ve noticed a change in your moods lately. Your parents seemtobewaymoreirritiating,waymoreoften.Thishasledto many arguments that leave everyone feeling upset. What oftenleadstothesearguments?Inthiscase,it’sgettingupinthe morning and getting to school on time.

The problem: You’re late for school about 3 days each week. Fighting with your parents every morning starts your day off on the wrong foot, and you feel lousy for a long time afterward.

For example, a realistic goal aboutgetting to school on time.... may be to arrive at school on time at least 4 times a week. If you surpass your goal, that’s great too!

"Canwetalk?I'mnot feeling well these days, and I think I need your help with it..."

“I just need someone to listen to me...”

“I’d like if we could do something fun, just to get my mind off things for a while...”

"I need someone to go to an appoint-ment with me...”

Ask for the help you need...

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Make your plan.Write out what you’re going to do to meet your goal. Itwillhelptobeasrealisticandspecificaspossible.Changedoesn’thappenovernight,though.Changeusuallyhappensinsmallersteps,overtime.Andthinkabout how you’ll handle mistakes and setbacks.

Thisiswhereyoutrytofocusonthestuffyouwilldo, instead of the outcome. If you goal is to improve your grades, break things down into manageable actions like:• Go to class everyday• Spend ___ hours each night on homework• Limitscreentimeto___hoursaday

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Get started and follow through.Keeptrackoftheactionsyou’retaking.Thiscanhelp you see the progress you’re making. Plan some little‘rewards’foryourself,forstickingtoyourplan.Don’tfreakoutifyoumessup-everyoneslidesabitwhentryingtomakeachange.Learnfrom it, and move on.

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For example, things that might help me get to school on time...• I could go to bed earlier• Read in bed to help me fall asleep (instead of gaming

or doing other stuff on my laptop)• Set my alarm before going to bed• Set my alarm to give me enough time to get ready in

the morning• Dosomethingsthenightbeforetomakethemornings

easier• Speak with my parents and let them know what will

help and what won’t help

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For example, to get to school on time...• Be in bed by ___ pm on school nights• Read in bed instead of using the computer• Shower before bed• TellmyparentswhatI’mtryingtodo,andask

for their support.

Brainstorm options.Thinkofallthepossiblewaystomakethingsbetter. Be sure to think about:• Thingsyoumightneedtolearnorpractice• Thingsyoumayneedtochange• Actionsyoucantake• People who can support you or help to solve

the problem

For example...Put check marks on your calendar on the days you get to school on time. When you’ve met your weekly goal for a few weeks in a row, reward yourself! Some-times,the‘reward’canbeassimpleasfocusingontheresults, like a more peaceful household. You can also celebrate by doing something special on Fridays, like watching a new release movie or going out with friends.

Reflect.Thinkaboutwhat’sworkingandwhat’snotworking.Be sure to pay attention to the things that may be gettingbetter.Askyourself:• Isyourgoalrealistic?• WhatpartoftheplanamIhavingtroublewith?• Doyouneed:•Moretime?•Moresupport?•Adifferentplan?

6 ??For example, ask yourself:• Areyoufightinglesswithyourparents?• Howisyourmood?• Wasyourplaneffective?• Werethereanyotherbenefits?• Howhardwasthis?• Shouldyoutrysomethingelse?• Ifyourplanisworking,howcanyoukeepitgoing?

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What to expect from mental health professionals and support linesMost mental health professionals will be able to help you with many questions and concerns you may have. People you can talk to include (but are not limited to):• Your school counsellor;• Your family doctor;• Acommunitycounsellor(oftenfoundinyourlocalcommunityhealthorresourcecentre);• Trainedvolunteers;• Asocialworker;• Apsychologist;• Apsychiatrist.

Theseprofessionalsareusedtohearingallaboutsortsofsituations,sodon’tworryaboutscaringthemoff.Whenyoushare your concerns, they will:• Listenwithoutjudging;• Keepitconfidential;• Include others if you are feeling unsafe;• Trytogetabetterunderstandingofyouruniquesituationbyaskingquestions;• Explore strategies that have worked for you in the past;• Share information, tips and tricks for you to consider;• Considerreferringyoutoanotherserviceorprofessionalwhomightbemorehelpfulorspecialised.

For more information on all the different types of services and professionals out there, check out our Mental Health Services handout.

Before you speak to a mental health professional...Askingforhelpisnoteasy,butitisoftenthefirststeptogettingbetter.Manyyouthtellustheywishtheyhadaskedforhelp sooner. It will be easier to speak with a counsellor if you think about a few things ahead of time. You may even want to write things down. Start by asking yourself: • What’sbotheringme?Writedownordescribeyourconcernbyaskingyourself:• WhathaveInoticed?• Whendoesithappen?• Wheredoesithappen?• WhydoIthinkithappens?• WhathaveItriedtomakethingsbetter?• WhatamIhopingtogetoutofmyvisit(orconversation)?

If you want extra support, ask a family member or friend to help you (you don’t have to be alone). If you havequestions, write them down so you don’t forget.

www.cheo.on.ca

Finding help in Ottawa

□Inacrisis?Child,YouthandFamilyCrisisLineforEasternOntario,613-260-2360ortoll-free,1-877-377-7775

□ Youth Services Bureau of Ottawa (YSB), for ages 12-20. 613-562-3004 www.ysb-bsj.ca YSB helps youth with troubles affecting their physical and emotional well-being and development.

□KidsHelpPhoneLine, Canada’sonlyfree,national,bilingual,confidentialandanonymous,24-hourtelephoneand online counselling service for youth – 1.800.668.6868 or visit www.kidshelpphone.ca

□DistressCentreofOttawaandRegion613-238-3311 A24-hrdistresslineforthose16yearsandolder.Offers services throughout Eastern Ontario

□ Family ServiceCentreofOttawa,613-725-3601,www.familyservicesottawa.org

□Catholic Family Services, 613-233-8418, www.cfssfc-ottawa.org

□ JewishFamilyServices,613-722-2225,www.jfsottawa.com

□TheChildren’sHospitalofEasternOntarioandtheRoyalOttawaMentalHealthCentre(byphysicianreferral),613-737-7600ext.2496.Formoreinformationonourprograms,www.cheo.on.ca

□TofindaPsychologistinOttawa:CalltheOttawaAcademyofPsychologyreferralservice,613-235-2529.

Finding help in Eastern Ontario□Inacrisis?Child,YouthandFamilyCrisisLineforEasternOntario,613-260-2360ortoll-free,1-877-377-7775

□KidsHelpPhoneLine Canada’sonlyfree,national,bilingual,confidentialandanonymous,24-hourtelephoneand online counselling service for youth – 1.800.668.6868 or visit www.kidshelpphone.ca

□DistressCentreofOttawaandRegion613-238-3311 A24-hrdistresslineforthose16yearsandolderinEastern Ontario.

□ www.eMentalHealth.ca is a bilingual directory of mental health services and resources for Eastern Ontario.

□ RenfrewCounty:PhoenixCentreforChildren,YouthandFamilies,withofficesinRenfrewandPembroke.613-735-2374ortoll-free1-800-465-1870,www.renc.igs.net/~phoenix

□LeedsandGrenvilleCounty:Children’sMentalHealthofLeedsandGrenville,withofficesinBrockville,Elgin,GananoqueandPrescott.613-498-4844,www.cmhlg.ca

□LanarkCounty:OpenDoorsforLanarkChildrenandYouth,withofficesinCarletonPlace,SmithsFallsandPerth. 613-283-8260, www.opendoors.on.ca □ Stormont,Dundas,GlengarryandAkwesasne(CornwallIsland):SinglePointAccess-forallchild,youth,familyandmentalhealthservices.ServicesinFrenchandEnglish.Mainoffice,Cornwall,Ontario613-938-9909Tollfree1-888-286-KIDS(5437).SatelliteofficeinWinchester.

□Cornwallandarea:ChildandYouthCounsellingServices(CYCS)-(CornwallCommunityHospital)providesassessment,therapy,andcounseling.ServicesprovidedinEnglish.OfficeinCornwall613-932-1558,limitedoutreachservicesinWinchesteroffice.

□TofindaPsychologistanywhereinOntario:CollegeofPsychologistsofOntario,1-800-489-8388www.cpo.on.ca

www.cheo.on.ca

CanadianMentalHealthAssociation(Ontario)–www.ontario.cmha.ca

Children’sMentalHealthOntario–www.kidsmentalhealth.ca

Mind your Mind – www.mindyourmind.ca

KeltyMentalHealthResourceCentre-www.keltymentalhealth.ca

TeenMentalHealth–www.teenmentalhealth.org

Child&YouthMentalHealthToolkits–www.shared-care.ca/toolkits

About This Document CreatedandreviewedbymembersofCHEO’sMentalHealthInformationCommittee.ManythankstoYouthNet’sYouthAdvisoryCommittee(YAC)forreviewingandrevising.

License:UnderaCreativeCommonsLicense.Youarefreetoshare,copyanddistributethisworkasinitsentirety,withnoalterations.Thisworkmaynotbeusedforcommercialpurposes.ContacttheMentalHealthInformationCommitteeifyouwouldliketoadapttheseforyourcommunity!

Disclaimer: Information in this fact sheet may or may not apply to you. Your health care provider is the best source of information about your health.

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