• Security of food, relationships, housing, financial, etc. Similar to Maslow’s Hierarchy of needs, without your basic needs met, it will be extremely challenging to achieve mental and physical well being.

    • Diet: Dietary research is challenging with many confounding variables, I follow the simple approach of minimizing simple sugars and other pro-inflammatory foods, and consuming good quality vegetables and meats. Whole foods, nothing processed.

      • GI issues? Listen to your body, doing an elimination diet where on Day 1 you consume the most basic of food items that you know do not cause you distress, then add a solitary new item each day to see how your body reacts. This is a tedious albeit essential approach to deciphering what works for you body taking into account individuality in genetics, microbiome, etc.

      • Supplements: With a healthy diet you may live a long life without them, but I’m interested in quality/performance optimization as well as quantity. Especially with the reduction in concentration of vitamins/minerals found in inorganic mass produced store bought produce over the years, I suggest supplementing and if possible, growing your own produce/supporting local; one of the many benefits of living rural! As an allopathic doctor and scientist, I only comment on research based supplements and herbal medications:

    • Exercise: there is good evidence that regular cardiovascular exercise is equally or more effective than any antidepressant/antianxiety we use today, and of course with less side effects and other positive benefits to your mental and physical health. The key is consistency and intensity, although walking is great for you, we must raise our heart rate, break a sweat and achieve a degreee of breathlessness to achieve the intensity which has shown benefit. This being said, good luck motivating someone to go for a few laps when they are so depressed they cannot even get out of bed, hence the importance of 3/4 below.

    • Sleep optimization: Vitally more important than you think for our physical and mental wellbeing and something I’ve struggled wth myself; however, there are things that can help!

      Step 1: Sleep Hygiene

      • Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.

      • Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.

      • Don’t go to bed unless you are sleepy.

      • If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.

      • Establish a relaxing bedtime routine.

      • Use your bed only for sleep and sex.

      • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.

      • Limit exposure to bright light in the evenings.

      • Turn off electronic devices at least 30 minutes before bedtime.

      • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.

      • Exercise regularly and maintain a healthy diet.

      • Avoid consuming caffeine in the afternoon or evening.

      • Avoid consuming alcohol before bedtime.

      • Reduce your fluid intake before bedtime.

      Step 2: Meditation/NSDR

      A lot of the insomnia I see daily is a symptom of, or worsened by, anxiety and stress. Meditation is a great way to lower these highness emotions and guide you into sleep. The important thing to do is to take the pressure off needing to get to sleep, and realize that just lying down and resting or meditation offers benefits in itself that are restorative.

      In this 10-minute meditation, Stanford neuroscientist Andrew Huberman of HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing day-time fatigue and improving focus. It can also greatly enhance your sleep, boost your mood, and promote neuroplasticity – the ability of your brain to change and grow. https://www.youtube.com/watch?v=AKGrmY8OSHM

      Step 3: Supplements (see above)

      The unfortunate thing about sleep medications, cannabis and alcohol are that although they aid in achieving sleep onset, they can actually reduce out ability to get into the deeper restorative levels of sleep (REM, etc.). Supplements are a great place to start as they do not have this same negative side effect.

      Step 3: Medications

      The list is long, and dependent on the type of insomnia, your demographic and comorbidities.

      To learn more about the importance of sleep, a great book I recommend by Matthew Walker, PhD (https://www.amazon.ca/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=sr_1_1?crid=2J791KLBYTO1K&keywords=why+we+sleep&qid=1699126921&sprefix=why+we+sleep%2Caps%2C193&sr=8-1)

  • Counseling plays a pivotal role in promoting and maintaining mental health for several significant reasons. Firstly, counseling provides individuals with a safe and confidential space to express their thoughts, feelings, and concerns. It offers a non-judgmental environment where people can freely explore their emotions and experiences, which can be particularly therapeutic for those dealing with stress, anxiety, depression, or other mental health issues.

    Secondly, counseling offers professional guidance and support. Licensed therapists and counselors are trained to help individuals understand and navigate their emotional challenges. They offer evidence-based strategies and coping mechanisms to address specific issues, empowering individuals to make positive changes in their lives.

    Thirdly, counseling fosters self-awareness. It can help people gain insight into their thought patterns, behaviors, and triggers for their mental health struggles. This self-awareness is a crucial step in developing a deeper understanding of oneself and making informed choices to improve mental well-being.

    Moreover, counseling aids in building resilience. By addressing and working through difficult emotions and experiences, individuals can develop the resilience needed to better cope with life's challenges. This is especially important in today's fast-paced and stress-inducing world.

    Counseling also strengthens relationships. It can help individuals develop healthier communication and interpersonal skills, which can improve their relationships with family, friends, and coworkers. Strong, supportive relationships are a cornerstone of good mental health.

    In addition, counseling can prevent issues from escalating. Early intervention through counseling can prevent mild mental health concerns from becoming severe, chronic conditions. Timely support can make a significant difference in an individual's long-term mental well-being.

    Lastly, counseling can promote personal growth and self-improvement. It provides a structured framework for setting goals, improving self-esteem, and working towards a happier and more fulfilling life. In this way, counseling can be a catalyst for positive change and personal development.

    In summary, counseling is essential for mental health because it offers a confidential, supportive, and professional environment for individuals to explore their emotions, gain insight, build resilience, improve relationships, prevent issues from escalating, and foster personal growth. It's a valuable resource that empowers individuals to lead healthier, more fulfilling lives.

    I always say finding a counsellor or psychologist is like finding a best friend, you may have to go through a few duds before you find the person you want to develop a lifelong relationship. If you’ve had a bad experience in the past, do not be dismayed, try again! Search www.psychologytoday.com for the therapists in your area, read their abstracts, find someone that is interested in your specific mental health concerns and jives with your personal approach/interests.

    One of my biggest frustrations with our healthcare system is that counselling/psychotherapy is not covered by MSP. There are resources for getting a few sessions for free however, for example via Duncan Mental Health, and could be a good place to start if you are needing access right away.

    Emergency Services

    Psychiatric Emergency Services (PES), Crisis Response Teams and Community Response Teams provide specialized mental health and addiction services, including intensive assessment and crisis intervention for patients arriving with acute and critical psychiatric disorders. 

    Available via hospital emergency rooms or by calling the 24-hour crisis line: 1-888-494-3888.

    24-Hour Vancouver Island Crisis Line: 1-888-494-3888

    The Vancouver Island Crisis Line provides a supportive listening ear for people in emotional distress and connection to emergency mental health services when needed.

    Crisis Chat - 6 - 10 p.m. Seven days a week

    Visit the Crisis Line website at www.vicrisis.ca

    Crisis Text - 6 - 10 p.m. Seven days a week 1-250-800-3806 from your cell phone.

  • It is truly an exciting time in mental health! More and more studies each year have been finding amazing results (rapid improvement and/or curative effect) with the use of psychedelic therapies, specifically: ketamine, psilocybin, MDMA, iboga, and more. Keep in mind, do not expect to cure your long term mental health disease by simply consuming a handful of mushrooms and going into the bush! These therapies must be paired with the right counselling/psychotherapy techniques before and after to have the best results and solidify those learnings into memory. It is important to note that the use of psychedelic therapies for mental health should be approached with caution, under the guidance of trained professionals, and within the bounds of legal and ethical considerations. Do not use this type of therapy if you suffer with symptoms of psychosis (hallucinations, delusions, etc).

    What are they? How do they work?

    Psilocybin: Psilocybin, the psychoactive compound found in certain mushrooms, has garnered attention for its potential therapeutic benefits in the realm of mental health. Recent studies suggest that psilocybin may offer relief for individuals grappling with treatment-resistant depression, anxiety, and post-traumatic stress disorder (PTSD). Its mechanism of action involves binding to serotonin receptors in the brain, leading to alterations in perception and cognition. Psilocybin-assisted psychotherapy, conducted in a controlled and supportive environment, has demonstrated promise in promoting emotional breakthroughs and enhancing introspection. The psychedelic experience induced by psilocybin is believed to facilitate a heightened state of mindfulness and a sense of interconnectedness, which may contribute to its therapeutic effects. While ongoing research is essential to understand the full spectrum of its benefits, psilocybin stands as a potential catalyst for transformative interventions in mental health care.

    Ketamine: Ketamine is a medication I use daily in the acute care setting for children and adults for analgesia and sedation for pain or painful procedures or intubation. It has been found to be an ideal medication, not causing hypotension (low blood pressure) and predictable/weight based and therefore safe effects. In addition to this, Ketamine has emerged as a promising treatment for various mental health conditions, offering new avenues of hope for individuals struggling with disorders such as depression, anxiety, and PTSD. Research has shown that in micro-doses, ketamine can act as a rapid-acting antidepressant, providing relief for those who haven't responded to conventional treatments. At macro-doses, it has a profound dissociative and psychedelic effect, giving patients the opportunity to delve into their subconscious, and possibly reframe their prior traumas in a manner that isn’t so deleterious to their mental health. As a N-methyl-D-aspartate (NMDA) receptor blocking agent, its unique mechanism of action involves influencing glutamate neurotransmission, leading to increased synaptic plasticity and the formation of new neural connections. Ketamine treatments are often administered in controlled settings, either intravenously, intramuscularly or through nasal sprays, with effects noticeable in a matter of minutes and lasting hours depending on the dose. Beyond its quick onset, ketamine's sustained impact has been observed, offering a potential breakthrough for individuals enduring persistent symptoms. While ongoing research is essential to fully understand its long-term effects and optimize therapeutic protocols, ketamine represents a promising frontier in the quest for innovative mental health interventions.

    MDMA (3,4-methylenedioxymethamphetamine): In recent clinical trials, MDMA-assisted psychotherapy has exhibited effectiveness in treating post-traumatic stress disorder (PTSD). The substance's unique properties, including its ability to enhance empathy and reduce fear responses, create an optimal environment for patients to process and confront traumatic memories. MDMA acts on neurotransmitters such as serotonin and oxytocin, fostering a sense of emotional openness and trust. Administered in a controlled clinical setting with trained therapists, MDMA-assisted psychotherapy involves a limited number of sessions, each lasting several hours. Participants often report a deepened understanding of their emotions and experiences, leading to sustained improvements in mental well-being. While ongoing research is crucial to fully comprehend the long-term effects and risks, MDMA holds promise as a potential adjunct to traditional therapeutic approaches for certain mental health conditions when used responsibly and ethically.

    Iboga: Iboga, derived from the Tabernanthe iboga plant native to Central Africa, has gained attention for its potential therapeutic benefits in addressing mental health challenges. The primary alkaloid in iboga, ibogaine, has been explored for its anti-addictive properties and potential to facilitate profound psychological insights. Some studies suggest that iboga may be effective in treating substance use disorders, particularly opioid addiction, by interrupting withdrawal symptoms and reducing cravings. The psychedelic nature of iboga experiences is believed to induce introspective and visionary states, allowing individuals to confront and reevaluate aspects of their lives. It is essential to note that iboga is a potent and complex substance, and its use must be approached with caution. The therapeutic application of iboga is typically administered in carefully managed, ceremonial settings with experienced guides. Research into the efficacy and safety of iboga in mental health contexts is ongoing, holding promise for novel approaches to addiction treatment and psychological healing.

    Learn more - Clinical Research/Therapy Groups/Programs:

    Vancouver Island: https://rootstothrive.com

    BC: https://rootstothrive.com

    USA: https://maps.org/about-maps/

    Providing therapy/classes but needing a low cost space?

  • Firstly, a vitally important resource for severe disease.

    It is important to realize however, that some medications may simply act as “bandaids,” treating symptoms but not curing the disease in the long term, and can have irritating side effects. I prescribe and monitor the usage of these medications on a day to day basis with the goal, like every mediation we use in medicine, to discontinue them as soon as possible. Where I see their utilization is as noted above, for severe anxiety/depression/PTSD/etc (unable to engage in non-pharmaceutial Steps 1/2/3 effectively) and of course for those who suffer with conditions resulting in psychosis, delusions, etc which are not so easily amenable to therapy.

My Approach to Mental Health - A Patient Resource

Ki Haven - My Space, Our Space