Integrative Family Health Clinic in Bolton and the Greater Caledon Area
4-22 Simona Drive
Bolton, ON
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Category: Therapy

people wearing holiday socks by a fireplace and mugs with cozies

Preventing Burnout Over the Holidays

As the holiday season approaches, many people will shift their focus towards giving and caring for others. Many people feel overwhelmed and stressed, struggling with their personal health goals. Caring for yourself and spending time with loved ones should be the number one priority during the holiday season! Let’s talk about it.

What is Burnout?

Burnout may feel like being emotionally, physically, and mentally worn out. It often happens when stress builds up over time, especially in high-pressure jobs or when you have too many responsibilities. If you’re feeling burned out, you might notice that you’re constantly tired, irritable, or having trouble sleeping. You may also find it hard to stay focused or remember things, and you could even experience physical issues like headaches or stomach problems.

If burnout isn’t dealt with, it can lead to more serious mental health challenges like anxiety or depression. You might start feeling detached from your work and personal relationships, which can make you feel lonely. It’s really important to recognize the early signs of burnout and take action. This can include practicing self-care, reaching out for support, and possibly changing your workload or daily routines to help manage stress. Taking these steps can make a big difference in both your work life and your overall well-being.

What Holiday Stressors Can Look Like

Holidays can be a joyful time, but they often come with stressors that impact our bodies and nervous systems. 

  1. The pressure to find perfect gifts can lead to anxiety, while packed schedules might result in fatigue. The constant rush can trigger headaches or muscle tension.
  2. Financial worries can elevate stress levels, affecting sleep patterns, digestion, pain levels, and more. 
  3. Crowded gatherings might overwhelm you, causing sensory overload and further stress.

It’s important to recognize these signs and find ways to balance the festivities with self-care.

Preventing Burnout Over the Holidays

To navigate this busy period more smoothly and maintain your well-being, consider these strategies:

1. Set Realistic Expectations

Often, we pressure ourselves to create the "perfect" holiday experience, which can lead to stress. Instead, focus on what truly matters: spending quality time with loved ones. Accept that not everything has to be flawless and prioritize activities that bring you joy rather than stress. Make a list of “must-dos” and allow flexibility for everything else. Physiologically, this means better cortisol regulation and less stress overall.

2. Prioritize Sleep

Amidst holiday preparations, it’s easy to stay up past our usual bedtime chipping away at work obligations and/or holiday activities. Maintain a healthy bedtime routine that can include reading, exercising, or a relaxing bath. Good quality sleep helps maintain your energy levels and mood, making it easier to handle stress.

3. Use Your Health Benefits/Schedule Wellness Appointments

Make sure to stay in good health during this demanding season by booking in with your health care team — therapist or counselor, naturopathic doctor, massage therapist, etc. Consider booking a massage or acupuncture session to relieve physical tension and promote relaxation. Additionally, a nutritional consultation may help you make healthier food choices amidst holiday indulgence. By proactively organizing these wellness appointments, you can create a supportive framework that helps you navigate the holiday season with greater ease and joy.

4. Limit Commitments, with Intention

It’s tempting to say yes to every invitation, but overcommitting can lead to exhaustion. Be selective about the events you attend and prioritize those that bring you joy. Politely decline or propose alternative, less stressful interactions, such as a casual coffee meet-up instead of a large party.

5. Stay Connected

At the same time, the holidays can sometimes feel isolating, especially if loved ones are far away. Make an effort to connect with family and friends who enrich your life, be it through phone calls, video chats, or letters. These interactions can boost your mood and remind you of the support network you have.

By incorporating these strategies, you can create a more relaxed and enjoyable holiday experience. Remember that the essence of the holidays lies in connection, joy, and gratitude, not in perfection or excess.

In Summary

The holiday season, often filled with festivities and joy, can also bring about stress and disruption to one’s health routine. However, maintaining balance and staying on track with health goals is achievable with a few mindful strategies: Prioritizing self-care is essential; ensure you get adequate sleep, stay hydrated, and maintain a nutritious diet amidst the indulgences. Incorporating regular physical activity, whether through a brisk walk or a dance session, can help alleviate stress and boost endorphins. Mindfulness practices, such as meditation or yoga, can also aid in maintaining mental wellness. It’s important to set realistic expectations and allow yourself some flexibility. By planning ahead, such as preparing healthy meals in advance, booking appointments with your health team, and setting boundaries for commitments, you can navigate the holidays more smoothly. Ultimately, by supporting your body and mind with these practices, you can emerge into the new year feeling balanced and ready to continue pursuing your health objectives.

What is Trauma-Informed Therapy?

Trauma can encompass a wide range of experiences, from physical or emotional abuse to accidents or natural disasters. The impact of trauma varies greatly, and what may be deeply unsettling for one person might not have the same effect on another. It’s important to remember that not everyone who experiences a traumatic event will develop lasting difficulties.

However, for those who struggle, trauma can manifest in many ways. People might experience intrusive thoughts, flashbacks, emotional dysregulation (like anxiety or anger), or difficulty sleeping. They may withdraw from loved ones or engage in risky behaviors. There is help. People with trauma can benefit from an approach called trauma-informed therapy. In this article, we discuss the approach, who it’s for, and how it can help.

What is Trauma?

Trauma has been described as having three aspects: 

      1. Exposure to harmful and/or overwhelming event(s) or circumstances;
      2. The experience of these event(s), which will vary from individual to individual; and 
      3. The effects which may be adverse and long-lasting in nature. 

There are a number of dimensions of trauma, including timing of first exposure, magnitude, complexity, frequency, duration, and whether it occurs from an interpersonal or external source.

What is Trauma-Informed Therapy?

Trauma-informed therapy is a therapeutic approach specifically designed to address the impact of trauma on a person’s life. Therapistswho employ a trauma-informed practice use a strengths-based framework grounded in an understanding of and responsiveness to the impact of trauma. It emphasizes physical, psychological, and emotional safety for everyone, and creates opportunities for survivors to rebuild a sense of control and empowerment. 

Trauma-informed therapy involves accounting for clients’ trauma and its impact on their behavior, mental health, and ability to engage in treatment. Trauma-informed therapists assume that a client could have a trauma history and will take steps to avoid inadvertently triggering or re-traumatizing the client in treatment. 

Who Can Benefit from Trauma-Informed Therapy?

Trauma-informed therapy is beneficial for anyone who has experienced a traumatic event, regardless of how long ago it occurred or the specific nature of the trauma. This includes individuals suffering from:

      • Post-traumatic stress disorder (PTSD)
      • Sexual abuse
      • Domestic violence
      • War or combat experiences
      • Childhood neglect or abuse
      • Accidents or medical trauma
      • Witnessing traumatic events

It’s also important to note that trauma can be complex and doesn’t always stem from a single, dramatic event. Trauma-informed therapy can also be helpful for individuals struggling with:

      • Depression
      • Anxiety
      • Low self-esteem
      • Relationship difficulties
      • Substance abuse

When to Seek Emergency Care

While trauma-informed therapy offers a powerful path to healing, it’s important to recognize situations where immediate emergency care is necessary. If you or someone you know is experiencing a life-threatening situation, suicidal thoughts, or overwhelming emotional distress, please call 911 or proceed to your nearest emergency room.

You can also find help and support through resources like the National Suicide Prevention Lifeline (Call or text 988), Government of Canada, or the National Domestic Violence Hotline (1-800-799-7233, US-based).

Trauma-Informed vs. Traditional Therapy

Traditional therapy offers a wide range of techniques to address mental health concerns. However, trauma-informed therapy takes a different approach. Here’s a breakdown of some key differences:

      • Focus: Traditional therapy might focus on understanding the root causes of a person’s problems, while trauma-informed therapy prioritizes safety and building coping skills.
      • Timeline: Treatment timelines can vary depending on the individual and the specific concerns being addressed. However, trauma-informed therapy often takes a more patient approach, recognizing the complex nature of healing from trauma.
      • Therapist Training: Trauma-informed therapists receive specialized training to understand the impact of trauma and create a safe and supportive treatment environment.

What to Expect in a Trauma-Informed Therapy Session

Trauma-informed therapy sessions prioritize your comfort and control. You’ll work with your therapist to establish a safe space where you can explore your experiences at your own pace. Your therapist will likely use a variety of techniques to help you process trauma, manage difficult emotions, and develop healthy coping mechanisms. You can typically expect trauma-informed sessions to go at your pace, with a focus on developing open lines of communication between you and your therapist. 

Remember, healing from trauma is a journey, and there’s no one-size-fits-all approach. Trauma-informed therapy empowers you to take control of your healing process and rebuild a life of strength and resilience.

Curious if trauma-informed therapy is right for you? Book a session with our licensed therapist trained in a trauma-informed approach.

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Pelvic Physiotherapy 101

Have you ever wondered what pelvic physiotherapy actually is and how it helps? Our pelvic physiotherapist explains.

What are pelvic floor muscles?

The pelvic floor muscles are a group of muscles found along the base of our pelvis that create the foundation of our trunk and core. They form a hammock and should have the perfect balance of tension and relaxation to be strong and support our body.

The pelvic floor muscles support our low back and hip joints, they are an important member of our core system (you can’t have a strong core without a strong pelvic floor), they support our urinary function, bowel function and sexual function, and they are closely connected to our breathing, our resting state (calm or anxious) and our emotions. 

Because the pelvic floor muscles have many different functions, pelvic floor muscle dysfunction can present in many different ways and affect many different systems. 

What is pelvic floor dysfunction?

Pelvic floor dysfunction is when the pelvic floor muscles cause or contribute to symptoms such as:

  • Leaking on your way to the bathroom
  • Leaking when you sneeze, cough, or laugh
  • Leaking when you run or jump or suddenly change position
  • A feeling of fullness or heaviness in the vaginal area
  • Prolapse/bulging at the vaginal opening
  • Difficulty strengthening your core muscles
  • Diastasis Recti
  • Painful intercourse
  • Constipation
  • A sudden/intense urge to pee and/or difficulty making it to the bathroom
  • Needing to pee often/planning your day around where the bathrooms are.
  • Pelvic pain
  • Tailbone pain

How does pelvic health physiotherapy help?

A pelvic health physiotherapist does a full history and physical assessment to piece together the factors that are contributing to your symptoms. The history will give a clear picture of what your symptoms are and which systems are affected.

The physical assessment will look at all the surrounding factors that impact how your pelvic floor works: from breathing, posture, movement patterns, to core and hip muscle strength and conditioning. It will also include an internal evaluation (based on your consent) to assess the specific function and mobility of your pelvic floor muscles including: pelvic floor muscle strength, tension levels (under-active/hypotonic muscles or over-active/hypertonic muscles), quality of contraction and relaxation,  scar tissue restrictions and fascial restrictions. 

This will enable the physiotherapist to develop a treatment plan with specific mobility and strengthening treatments and exercises to improve your pelvic floor function and relieve your symptoms.

What happens to the pelvic floor during pregnancy and postpartum?

You may experience many of the symptoms above during pregnancy or postpartum as your core and pelvic floor adapt to a changing body.  

For an overview of how pelvic health physiotherapy supports you to have healthy and fit pregnancy, prepares you for labour and delivery and guides your postpartum recovery, click here for our guide:

Pelvic Floor Physiotherapy at WHW