Wellness Through Rec Therapy

Looking at the vast benefits of Recreational Therapy for populations struggling with mental health, and the benefits of leisure education. An academic blog by a Therapeutic Recreation student.

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The Importance of Leisure Education

The following is a summary of the article The Effects of Leisure Education on Quality of Life in Older Adults by Maridith A. Janssen from the Therapeutic Recreation Journal: As people age, changes in health, finances, social circles, living environment, and leisure needs have an effect on their perceived quality of life (Janssen, 2004). Older adults have a need to have the freedom to choose from multiple opportunities, which factor into a healthy lifestyle and, thus, quality of life. Research shows that having a healthy leisure lifestyle has a positive effect on levels of independence and life satisfaction among this population, which gives implications for the necessity of leisure education among them as well. Such research suggests that there is a relationship between leisure, life satisfaction, and perceived quality of life (Janssen, 2004). Leisure education plays a vital role in enhancing healthy leisure lifestyles among older adults. At its core, leisure education is based on the value of leisure and how leisure relates to one’s current lifestyle choices (Janssen, 2004). The study in this article found that the implementation of a leisure education program as part of a greater leisure program for older adults enhanced their perceptions of their quality of life, elucidating the value of leisure education (Janssen, 2004). The leisure education program implemented in this study used leisure not only as a component of quality of life, but also of health promotion, living environment, and psychosocial issues (Janssen, 2004). Leisure impacts health, and leisure education impacts leisure, thus, leisure education being incorporated into leisure programming would have positive benefits for the populations receiving the interventions. Check out more of my blog to learn more about TR, how TR can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: Janssen, M. A. (2004). The Effects of Leisure Education on Quality of Life in Older Adults. Therapeutic Recreation Journal, 38(3), 275–288.

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30 Coping Skills for Mental Health

The following is a list of 30 skills you can use to cope with mental health challenges: 1. exercise 2. journalling 3. scribbling/doodling on paper 4. make art 5. call a friend 6. watch a favourite tv show or movie 7. do a crossword or sudoku puzzle 8. play a musical instrument 9. clean your room/a room 10. take a shower 11. play your favourite song and sing along 12. go for a walk 13. punch a pillow 14. yell into a pillow 15. take a nap 16. buy something you’ve been wanting for a long time 17. read a book 18. listen to music 19. listen to a podcast on a topic you love 20. try making a new recipe 21. write a letter to someone 22. go for a drive 23. try a new hobby that you’ve always wanted to try 24. write a list of things you’re grateful for 25. stretch your muscles 26. make future plans with friends or family 27. clean up trash at your local park 28. rearrange some furniture 29. research a topic of interest 30. order in or go out for your favourite meal Check out more of my blog to learn more about how to improve mental health, how therapeutic recreation can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: The Family Health Clinic Team. (2021, March 4). Mental health minute: 99 positive coping skills. Family Health Clinic. https://www.familyhconline.com/mental-health-minute-99-positive-coping-skills/

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Therapeutic Recreation and Transcending Life Challenges

The following is a summary of the article Mental Health and Transcending Life Challenges: The Role of Therapeutic Recreation Services by McCormick and Iwasaki from the Therapeutic Recreation Journal: Mental health is more than the absence of mental illness; it is an integral part of human quality of life, required for the ability to develop meaningful relationships, and required, generally, for functioning and growth (McCormick & Iwasaki, 2008). In our diverse society, people face a myriad of challenges every day, and this article aims to examine how Therapeutic Recreation (TR) can aid in people’s transcendence of these life challenges. The term transcendence, in this case, refers to one’s ability to cope with stress, adapt to life challenges, heal from trauma, and enhance quality of life (McCormick & Iwasaki, 2008). TR is found to aid in the process of thriving by helping individual’s gain meaning in life in various domains such as social, spiritual, and cultural, which contributes to good mental health (McCormick & Iwasaki, 2008). Research finds that there are a multitude of ways in which leisure may operate as a coping resource or strategy in dealing with acute chronic life stressors (McCormick & Iwasaki, 2008). Said research produces findings that imply if evidence-based models are used for leisure-based coping interventions, TR may be used as an effective tool in helping individuals overcome (or transcend) these life stressors. Further research involving women in prisons showed that leisure and recreation interventions implemented in the prison provided the women with an opportunity to create meaningful friendships with each other that—on top of bringing a sense of fun, joy, humanity, and comfort to their otherwise mundane sentences—allowed them to transcend adversity, discrimination, and oppression (McCormick & Iwasaki, 2008). Research among people who have experienced trauma who participated in a leisure-based psycho-educational group showed that such interventions allowed participants to develop a personal relationship with their whole self and learn how to connect to themselves through being mindful of feelings and personal wants and needs (McCormick & Iwasaki, 2008). All of this research clearly elucidates that TR can play a significant role in dealing with and transcending life challenges, subsequently facilitating mental health. Check out more of my blog to learn more about TR, how TR can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: McCormick, B. P., & Iwasaki, Y. (2008). Mental Health and Transcending Life Challenges: The Role of Therapeutic Recreation Services. Therapeutic Recreation Journal Special Issue, XLII(1), 5–23.

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Diet and Mental Health

Food is fuel! What you eat and drink impact how well your mind and body can function. So here are some tips for eating with mental health in mind! When it comes to drinks, try to avoid drinks that are very sugary and that have lots of caffeine. Sugar causes a quick peak and then plummet in energy, which is physically and mentally draining and can increase stress, and caffeine can cause anxiety as well as potentially trigger panic attacks in people with anxiety disorders (2023). Instead, try to drink lots of water; about 8 cups/2 litres a day is generally sufficient! Water is vital because even mild dehydration can cause fatigue, difficulty concentrating, and mood changes (2023). To avoid high levels of caffeine, try replacing coffee with tea, which has less caffeine and tea can even have health benefits due to the presence of antioxidants (2023)! Try to eat foods which are rich in nutrients found to improve mental health, such as folate, vitamin D, and Omega-3 fatty acids. Increased intake of folate, which comes in the form of folic acid and vitamin B9, is associated with a lower risk of depression. You can find folate in leafy green vegetables such as spinach and kale, as well as fruits, nuts, beans, and whole grains (2023). Vitamin D is also vital for mood as it is found that people who are vitamin D deficient have higher rates of depression than those with adequate vitamin D levels. It is thought that vitamin D plays a role in seasonal affective disorder (SAD). Foods that naturally have vitamin D include fatty fish like salmon and tuna, but there are also a lot of foods that have added vitamin D like milk, orange juice, and breakfast cereals. Vitamin D supplements may also be beneficial, particularly in the fall and winter months (2023). Lastly, Omega-3 fatty acids. Studies show that omega-3s may have a mood-stabilizing effect which is helpful in the treatment of depression. Omega-3 fatty acids may increase the effectiveness of antidepressants and potentially benefit people with ADHD. Omega-3 fatty acids can be found in fish (such as salmon, trout, anchovies and sardines), walnuts, flaxseed, olive oil, fresh basil, and dark green leafy vegetables (2023). Check out more of my blog to learn more about how to improve mental health, how therapeutic recreation can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: Healthy diet: Eating with mental health in mind. Mental Health America. (2023). https://mhanational.org/healthy-diet-eating-mental-health-mind#:~:text=Mind%20and%20Body%20Boosting%20Nutrients&text=Leafy%20green%20vegetables%20like%20spinach,of%20folate%2C%20or%20folic%20acid.&text=Rates%20of%20depression%20are%20higher,adequate%20levels%20of%20vitamin%20D.

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TR Undeniably Benefits People with Mental Illness

The following is a summary of the article Therapeutic recreation for people with a mental illness is beneficial by Picton et al. from the Australian Nursing and Midwifery Journal: A research study was conducted on a group of mentally ill people participating in a 5-day camp centred around Therapeutic Recreation (TR) interventions. The camp was run by allied health undergraduate students. The study concluded that TR does, in fact, have positive benefits for people living with mental illness (Picton et al., 2016). The social environment within the camp was both supportive and encouraging, conducive to the principles of a strengths-based mental health recovery. The participants involved in the TR intervention reported that the experience was positive, increasing both their physical activity and social engagement, all while enhancing their personal empowerment, all of which contribute to mental health recovery (Picton et al., 2016). Unfortunately, those living with mental illness experience significant health disparities compared to the general population. However, innovative projects which involve TR, such as this camp, may be a means of reducing said disparities (Picton et al., 2016). The camp included activities such as a giant swing, archery, and a high wire course. The interviews with the participants after the completion of the camp revealed one overall theme (empowerment) and five sub-themes (self-determination, participation, extending self, relationships, and positive change) (Picton et al., 2016). It was found that relationships were the most impactful part of the experience for the participants, aligned with TR’s value of social integration. The participants reported that the supportive and encouraging relationships they formed at the camp created a safe therapeutic environment for them to grow through (Picton et al., 2016). Every single participant reported positive changes after their camp participation, elucidating the healing nature of Therapeutic Recreation endeavours (Picton et al., 2016). Check out more of my blog to learn more about TR, how TR can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: Picton, C., Moxham, L. & Patterson, C. (2016). Therapeutic recreation for people with a mental illness is beneficial. Australian Nursing and Midwifery Journal, 23(10), 39‐39.

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The Importance of Exercise for Good Mental Health

Research shows that exercise is a vital facet of good mental health which is often missing in mental health care interventions (Sharma, 2006). There is evidence that shows that aerobic exercises (such as walking, swimming, dancing, and gardening) are linked to lowered prevalence of anxiety and depression (Sharma, 2006). Why exactly does exercise have this impact on mental health? There are a few factors. For one, exercise causes the release of hormones, colloquially called “feel-good hormones”, such as serotonin, endorphins, and dopamine, as well as cortisol which helps regulate your body’s response to stress. Additionally, physical activity increases blood circulation to the brain which, thanks to the hypothalamic-pituitary-adrenal axis, can result in increased motivation, improved mood, and decreased stress (Sharma, 2006). In addition to physiological responses to exercise, it is hypothesized that exercise also improves quality of life for people with mental health struggles because it can be a positive source of distraction, provides a sense of self-efficacy, improves self-esteem, and, if done with others, provides positive social interaction (Sharma, 2006). In summary, regular exercise is vital for people with mental health struggles because it can result in the following benefits: - improved sleep - better endurance - stress relief - improved mood - increased energy and stamina - reduced tiredness/increased mental alertness - reduced cholesterol and improved cardiovascular fitness (Sharma, 2006) Check out more of my blog to learn more about how to improve mental health, how therapeutic recreation can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: Sharma, A. (2006). Exercise for mental health. The Primary Care Companion For CNS Disorders, 8(2), 106–106. https://doi.org/10.4088/pcc.v08n0208a

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What is Therapeutic Recreation (TR)?

According to Therapeutic Recreation Ontario (TRO), TR can be defined as, “a process that utilizes functional intervention, education and recreation participation to enable persons with physical, cognitive, emotional and/or social limitations to acquire and/or maintain the skills, knowledge and behaviours that will allow them to enjoy their leisure optimally, function independently with the least amount of assistance and participate as fully as possible in society,” (2023). But what does that really mean? What do Recreation Therapists actually do? Rec Therapists are trained professionals who practice in clinical and/or community settings (2023). Clinical settings are places such hospitals, rehabilitation centres, and inpatient and outpatient mental health facilities, while community settings are places such as community recreation centres, schools, and sports centres. In these different settings, Rec Therapists have a variety of responsibilities, but at the core of all Therapeutic Recreation work is a professional helping groups or individuals improve their quality of life through meaningful participation in recreation and leisure (2023). Recreation and leisure is a huge category that encompasses many different activities. Below are some examples of recreation and leisure: - sports and exercise (ex. walking, weightlifting, dancing, soccer, volleyball, tennis) - art (ex. drawing, painting, colouring, sculpting, knitting, embroidery) - gardening - spending times with friends and/or family - cooking - baking - yoga - meditation - reading - birdwatching - doing a puzzle - board games - video games - going to a museum or art gallery Another big part of a Rec Therapist’s role is adapting activities so that the participants can engage fully and get the most out of the activity. For example, for individuals with mobility issues, yoga may be adapted into chair yoga so that it is more accessible to these individuals. Another example could be painting with fingers and sponges for individuals who may have an issue with gripping a paintbrush. In Therapeutic Recreation we want to make activities accessible to everyone because everyone can benefit from therapeutic recreation and leisure. The last vital part of TR that I will touch on in this post is the domains of wellness. The theory of domains of wellness posits that for an individual to achieve optimal quality of life, each of the six domains of wellness must be addressed. The six domains are: physical, emotional, mental, spiritual, behavioural, and social (2023). These domains can be addressed and improved in an individuals life through recreation and leisure activities. To conclude, Therapeutic Recreation is a complex and diverse profession which is based upon the improvement of individual’s lives through meaningful engagement in various recreation and leisure activities. Check out more of my blog to learn more about TR, how TR can be used to help individuals with mental health concerns, and the importance of leisure education! Works Cited: About therapeutic recreation - therapeutic recreation ontario. Therapeutic Recreation Ontario - Believe, Belong, Become. (2023, March 10). https://www.trontario.org/about/about-therapeutic-recreation/

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Mental Health Supports in Ontario

For emergencies always call 911 Here are some mental health supports for Ontario residents provided by the government of Ontario: ConnexOntario Helpline (free and confidential health services for those experiencing problems with alcohol and drugs, mental illness, or gambling): 1-866-531-2600 or https://www.connexontario.ca/Chat 211 Ontario (info and referral for health services, including mental health resources): 211 or https://211ontario.ca/chat/ BounceBack (free cognitive behavioural therapy (CBT) program): 1-866-345-0224 Distress and crisis Ontario (to find distress and crisis support in your region): https://www.dcontario.org/ Works cited: Find mental health support. ontario.ca. (n.d.). https://www.ontario.ca/page/find-mental-health-support