“Pictures speak a thousand words and art is a universal language.” As an art therapist, Natalie Foster believes art therapy provides survivors with an outlet that words may not. It is a form of expression that enables us to use our imagination to express how we are feeling. Not only does this form of healing tap into our sensory memories, but it also allows survivors to process trauma visually without having to state how they are feeling explicitly. Survivors are able to develop a coping mechanism that they are familiar and comfortable with.
Sexual assault can have various mental, physical and psychological impacts on an individual. By engaging with an art-based approach, survivors have the ability to boost their confidence and regain their self-esteem. It also focuses on empowering survivors and allows them to process feelings in a softer way.
People who have experienced traumatic situations are always asked to recall their stories for numerous justice system participants. Particularly, when they decide to report and take legal action in courts. Whether it be during the initial reporting stage or at trial, they are continuously going through the incident and relaying these painful memories. Not only does this take the survivor back to the incident, but also forces them to use words to explain a situation they are still processing. Undoubtedly, survivors need a coping mechanism to assist them through this time. Whether it’s music, dance, visual arts or drawing, any art medium allows an individual to find a sense of escape.
Using this approach in legal fields is also something I find very beneficial. Encouraging art therapists to speak with survivors and assist them during the trial and afterwards is an effective method of ensuring comfort and safety. Trauma memories can be very fragmented. As a result, there is natural tendency for many people to want to map out their feelings and make sense of the situations. By drawing or painting their memories and experiences, survivors have the ability to feel at ease with their memories. While your brain may shut down, your ability to communicate through images does not. It also has the effect of decreasing depressive symptoms and allowing anger to be redirected in other, healthier ways.
As someone who has recently taken up painting amidst the pandemic, I can say with confidence it allows me to decompress during stressful situations and be in touch with my creative side. Painting has allowed me to make portraits and images that reflect how I am feeling in the moment. Although I may be unable to express it through words, I feel at ease using the various brushes and colours to create an image. School can be very draining and mentally exhausting at times. For me, using art as a way to take care of my mental health has been reformative and effective. Whether it be after a tiring day or dealing with stress, I go to painting to allow me to feel a little more comfortable and use it as a medium to express my grief.
Sources:
https://www.thepalmeirapractice.org.uk/expertise/2018/2/22/working-with-sexual-abuse-in-art-therapy
http://www.arttherapyblog.com/sexual-abuse/benefits-for-sexually-abused-adult-survivors/#.YYQ1E9bMJH0
https://cronkitenews.azpbs.org/2020/02/18/art-heals-assault/
Written by: Shreeya
“Pictures speak a thousand words, and art is a universal language.”
What is art therapy, and how does it work? Although it has grown widely as a profession over the last few decades, art has been used as a vessel for healing, communication and self-expression for thousands of years. Art therapy allows people to tap into their sensory memories, and also allows survivors to process trauma visually without having to speak or write our explicit feelings.
It’s also important to note that having a background in art is never a prerequisite for art therapy. The point is not to create masterpieces, but to find a way to express yourself without the use of words.
Our individually-themed rooms are designed to provide online mental health and healing resources through an interactive digital painting. Whether you’re looking to relieve tension, seek mental health advice, stimulate your mind, or even discover a new pastime, we have a room suited to your needs. Explore our room here, or download it for later. Enjoy exploring! (view the room guide here)
From left to right:
Artwork by Katie
Sexual Assault is far more common than many of us can imagine. A study from 2019* shows that sexual assault had the lowest rate of reporting of any crime, with only 6% of incidents having been brought to the attention of police. Another study** shows that about 30% of all Canadian women have been sexually assaulted outside of an intimate relationships at least once.
The discrepancy between the numbers is appalling. It’s well known that many women who experience sexual assault do not report the crimes because of the lack of confidence they have in our justice system. However, those who do choose to report and go through all the legal processes have frequently experienced the criminal justice system as an environment that re-traumatizes them. While there has been a significant positive shift in understanding how traumatic experiences such as assault impact a person’s life, there still needs to be a shift in the way we address and approach these situations.
When a sexual assault case goes to court, the victim is usually asked to testify. This process can be very overwhelming, as the victim is being asked to relive a painful memory. There are two main people who will question the victim in this process. There is the defense attorney, who represents the accused, and there is the crown attorney, who represents the state. In this situation, when you are testifying, the crown attorney may directly examine you and the defense may cross examine you. The cross examination tends to be the hardest as the attorney may ask you questions that you have been trying to forget and often, this tends to discredit your version of how the events unfolded. Trivial details or facts can be misinterpreted and twisted in a way that completely disregards your feelings and the reality of the situation.
On one hand, discussions of sexual assault and the seriousness of the crime are being discussed in court rooms which indicates a step forward in addressing gender-based violence. However, if cases don’t succeed or the accused gets away, the injustice that comes afterwards for the victim is extremely difficult. The huge lack of justice becomes evident for sexual assault survivors and because of the lack of support, many women may not come forward. Improperly decided cases are what contribute to the ongoing deficiencies in the justice system.
Society at large does not always understand reactions women have to sexual assault experiences. Unfortunately, these misunderstandings persist in the justice system and contribute to discounting experiences. One of the most effective ways to address these issues includes moving towards a trauma-informed criminal justice system. Essentially, this means understanding and considering how the brain processes trauma and memory loss when it comes to painful memories (see our blog post How the Brain is Affected During Trauma). This could potentially allow for more impartial decision making, more informed understandings of sexual assault, and a stronger understanding of how the brain reacts in situations like these. This could also aid those in the criminal justice system to avoid discrediting future events.
In order for women to report more, we need to make sure they feel confident they are being heard and their voices will not be ignored. While the criminal justice system has come a long way in rejecting certain defenses such as “implied consent” in court (e.g. the case of R. v. Ewanchuck), more needs to be done in society to make sure survivors are acknowledged and understood.
Sources:
https://canadianwomen.org/the-facts/sexual-assault-harassment/
https://www.justice.gc.ca/eng/rp-pr/csj-sjc/ccs-ajc/rr06_vic2/p3_4.html
*https://www150.statcan.gc.ca/n1/pub/85-002-x/2021001/article/00014-eng.htm
**https://www150.statcan.gc.ca/n1/daily-quotidien/191205/dq191205b-eng.htm
Written by: Shreeya Devnani
Legal Disclaimer:
Our website provides general information that is intended, but not guaranteed, to be correct and up-to-date. The information is not presented as a source of legal advice. You should not rely, for legal advice, on statements or representations made within the website or by any externally referenced Internet sites. If you need legal advice upon which you intend to rely in the course of your legal affairs, consult a competent, independent attorney. Vesta Social Innovation Technologies does not assume any responsibility for actions or non-actions taken by people who have visited this site, and no one shall be entitled to a claim for detrimental reliance on any information provided or expressed.
Are you considering pursuing justice through the legal system but don’t know where to begin? You’re not alone. The legal justice system can be confusing and difficult to navigate. But there are services available that can help you by providing free, independent legal advice. Sometimes you just need to talk to a professional and know your options before going forward. Our Legal Aid section provides individually sourced legal services and specialized programs for survivors of domestic abuse, sexual assault, and other forms of violence. These services are available remotely or in-person based on region. If you have any questions, we encourage you to visit the websites provided to learn more.
Sexual assault is a crime. By definition, sexual assault has occurred anytime someone forces you to participate in any type of sexual activity without your full consent.
If you are a victim of sexual assault living in Ontario, you are at least 16 years old, and would like to speak to a lawyer, you may be eligible for up to four hours of free legal advice by phone or video conversation (using Skype or Zoom). This service does not include legal representation in court.
This service is confidential and is available any time after a sexual assault has occurred.
Do you know of any free legal services for survivors of gender-based violence? Let us know.
Legal Disclaimer:
Our website provides general information that is intended, but not guaranteed, to be correct and up-to-date. The information is not presented as a source of legal advice. You should not rely, for legal advice, on statements or representations made within the website or by any externally referenced Internet sites. If you need legal advice upon which you intend to rely in the course of your legal affairs, consult a competent, independent attorney. Vesta Social Innovation Technologies does not assume any responsibility for actions or non-actions taken by people who have visited this site, and no one shall be entitled to a claim for detrimental reliance on any information provided or expressed.
November is Men’s Health Month and is focused on raising awareness of men’s health issues, particularly prostate and testicular cancer, as well as mental health and suicide prevention. There are many important aspects of one’s health to consider, but oftentimes for men mental health is something that gets neglected. In Canada, around one in eight men have experienced mental health problems such as depression, anxiety, panic disorder or obsessive-compulsive disorder (OCD). Despite how common this is, men’s mental health can often be overlooked.
When we consider men’s health, one can’t ignore the fact that suicide is a leading cause of death for men up to the age of forty. If we want to address this, we need to look at the specific factors that affect men’s mental health and what we can do to enable more men to reach out. Moreover, when they do, they must be able to access and benefit from the services that meet their needs. Too often, we know that this isn’t the case.
Society’s expectations and gender roles play a part in each of our lives. Just as gender stereotypes about women can be damaging to them, such as having to look a certain way, the same is true for men and it can cause them to refrain from reaching out for help. Men are often expected to be successful breadwinners, while also being strong and in control. Although these traits aren’t inherently bad, they can make it harder for men to reach out for help and open up about their mental health. Some research also suggests that men who can’t speak openly about their emotions may be less able to recognize symptoms of mental health problems in themselves, and as a result, are less likely to seek support. Men may also be more likely to use potentially harmful coping methods such as drugs or alcohol and may be less likely to talk to family or friends about their mental health.
I believe my emotional scars are no different than my physical ones. I believe it’s just as masculine to talk about overcoming emotional pain as it is to talk about overcoming physical pain.
Andrew Jensen, Professional golfer, Canada
Good news: when mental health intervention begins early and is treated, research shows that men will feel better and suicidal ideation is dramatically decreased. Therefore, if men take note of their symptoms early on and don’t wait until they are severely affected, they have a much better chance of overcoming these problems. The key is encouraging men who may not naturally reach out to get the help they need when they need it.
Research suggests men will access help that meets their preferences, is easy to access, and is meaningful and engaging. While it’s important to address the key barriers such as the toxic and stigmatized views of therapy and mental health for men, we also need to ensure the support services available are suited to men. Below is a list of resources that can help you or a loved one.
Resources:
https://headsupguys.org/
https://menshealthfoundation.ca/mens-health-services/
If you’re thinking of suicide, please call 1-833-456-4566 toll free (In QC: 1-866-277-3553), 24/7 or visit www.crisisservicescanada.ca.
Sources:
https://www.mentalhealth.org.uk/our-work/campaigns/mens-mental-health-month/our-work-mens-mental-health
https://www.mentalhealth.org.uk/a-to-z/m/men-and-mental-health
https://www.washingtonpost.com/health/mental-health-men/2021/07/02/9a199734-d5e5-11eb-ae54-515e2f63d37d_story.html
When we imagine consent, we tend to envision it as an in-person interaction. However, as technology has evolved, our communication and social cues no longer look the way they once did. For many individuals, the majority of their interpersonal interactions take place online. With that being said, we should all have a basic understanding of what consent looks like through digital forms of communication and media.
Digital consent covers a wide range of rules and regulations. Essentially, it is the idea of seeking and receiving permission online. This can be as simple as making sure you can post a picture or video of someone online, like on Instagram or Facebook. But, digital consent also deals with the way you handle intimate relationships online. For example, pressuring someone to send a private image of themselves is an issue that happens often. Many individuals want to send an intimate picture to a significant other. However, sometimes, people feel that they have to send a picture and are guilted into it or even receive threats if they don’t. For example, they may say that they will break up with you if you don’t send them nude images. Remember, consent should always be an excited and enthusiastic “yes,” not a fearful one. Coercion, manipulation, and threats do not equal voluntary sexual activity, even if it’s done virtually. If that picture is leaked, it is a crime, and you can sue that person.
Below are some more examples of ignoring digital consent:
The best way to gain consent from an individual online is to have open communication and honest communication. It’s very simple and a typical phrase in seeking online consent can include the following. “Can I… post this picture of you?” or “Is it okay if I take a picture of you right now?” Anytime you seek consent, there should be an excited “yes” from the other person. There should also be no pressuring, coercion or guilt.
When having a healthy and consensual relationship it would still be advised to not send intimate images, and if you’re under 18 that can be seen as a crime. However, if you do plan to ask or send photos, perhaps having an open discussion on what privacy looks like would be beneficial. Letting this person know your limitations and hearing their own is important, as trust and communication are crucial. In many relationships, sharing social media passwords has also become a common phenomenon. No one should pressure you to do this. If these boundaries appear to be challenged, it would also be advised to re-evaluate the relationship. Remember, just because you’re dating doesn’t mean you have to give in to certain expectations they have that you are not comfortable with.
When our online consent is overstepped, we feel little safety in the world. It can make us feel like our privacy is of no importance to others, as the click of a button disregards it. If your online privacy has been violated, we would advise you to change all passwords and set up two-factor authentication for social media accounts. If someone posted a photo or video on a website you never consented to, contact the editor or digital director of that platform. They have the power to take it down and have all traces removed from the site. You should be able to find this email in the “Contact Us” section of the website.
For more information on what to do if your private images or videos are shared through a messaging system or online platform, Vesta has created a guide to help you through that process. If you suspect that your smart devices are being violated and used against you, we also have an article on protecting yourself against smartphone abuse.
In the meantime, please know that your feelings are absolutely valid, and you have a right to be angry and upset. Whether you trusted someone with personal images, left your phone alone for five minutes, or had a picture of you snapped during a vulnerable moment, it is not your fault. So, don’t place blame or torture yourself over what took place. If you need someone to talk to, reach out to a helpline, therapist, or confide in a trusted friend or family member. Gaining their perspective and guidance could be beneficial and help you manage this situation. You deserve support and will get through this challenging time.
Media Removal
If you or someone you know has had a private image or video put online without consent, you can use one of these safe and secure resources to seek removal of the content. But, before removal, remember to document it first (i.e., by using a screenshot).
Helpline:
https://www.opencounseling.com/hotlines-ca
Resources:
https://nationalonlinesafety.com/webinars/digital-consent
Seasonal Affective Disorder (SAD), also known as seasonal depression or “winter blues”, is a form of depression that occurs annually during the changing seasons, usually during the colder and shorter days of fall and winter. With less sunlight, warmth, and colourful foliage around, it’s not unusual to feel more melancholy and tired as winter approaches.
According to the Canadian Psychological Association, approximately 10% of all reported cases of depression are caused by SAD and around 15% of Canadians will experience a mild case of SAD at some point in their lives, with 2-3% of Canadians reporting serious cases.
Many symptoms of SAD are synonymous with those of depression, with the main difference being that the warmer, longer days of spring and summer tend to ease its effects.
Typical signs and symptoms of SAD include:
The number of symptoms experienced as well as their severity can vary from person to person. For some, symptoms will escalate as the season progresses into the darker, chillier days of winter. People affected by SAD may feel the need to isolate themselves for weeks, even months, until warmer weather returns. This past year during the COVID-19 pandemic, many of us have grown accustomed to self-isolation and managing ourselves during an extended period of lock-down (see our previous blog post How To Manage Your Mental Health During Lock-down). However, self-isolation as a coping mechanism for SAD is not a practical solution and risks intensifying symptoms. But there are steps you can take to stabilize your mood and motivation as we stride head-on into the colder months.
Expose yourself to as much natural sunlight as possible. One of the main reasons SAD is more common in the winter is the shorter days. Natural sunlight can have mood-lifting benefits and may help boost serotonin levels. Take some time while the sun is still out to go for a short walk, or wrap yourself in a scarf and enjoy your favourite hot beverage outdoors. If you’re indoors, try increasing the amount of natural light in your home or workplace by opening the blinds. Many people have started working from home since the pandemic, and if this is the case for you, maybe reposition your desk or workspace to be closer to the window during the day.
Try light therapy. If daily exposure to direct sunlight isn’t an option or if your SAD tends to affect you more in the evening, light therapy is a common method for improving symptoms. You should consult with a doctor before beginning light therapy, as it is not suitable for everyone due to the possible negative side-effects, such as eye strain or nausea. You can try light therapy at a doctor’s office or at home using equipment like light boxes or specialized lamps designed to mimic natural sunlight. Here is a guide from The Good Choice on selecting the perfect light therapy solution for you.
Exercise regularly. Regular exercise can boost serotonin and endorphins, improving your overall mood, and can also help you sleep better. It can also take your mind off of anything that’s worrying you and distract you from that cycle of negative thoughts. Try taking a long walk to your favourite playlist or podcast, or jogging at a moderate pace. If you’re indoors, try some basic yoga exercises (see our Movement and Yoga Healing Room for instructional videos), or even just doing basic housework like vacuuming or sweeping to get your body moving.
Reach out to others. It’s easy to let the symptoms of SAD consume you and give into the temptation of total isolation, especially coming off of the past year we’ve all experienced. But remember that reconnecting with people who are important to you or even reaching out to new people will boost your mood and combat feelings of loneliness. It may feel awkward or difficult, but just know that you’re making an active effort to step outside of your comfort zone and improve your state of mind. You also might be surprised at how many people have lost touch with others throughout the pandemic and are experiencing similar feelings of social detachment.
Join a virtual or in-person support group. No matter where you are, know that you’re not alone. There are plenty of publicly funded or free services available to those seeking in-person support for a variety of issues surrounding mental health, stress, disabilities, assault and more. If you’re more interested in seeking virtual support, try checking out some of these online support groups available free of charge to anyone struggling for a variety of reasons.
Try to acknowledge and deal with stress on a daily basis. No matter how severe, it’s important to recognize those moments when you’re feeling overwhelmed by stress or anxiety. What are you feeling at this exact moment? Did something in particular trigger you? Is there something you can do right now to ease your nerves? If you’re on your phone or computer, take a moment to step away and tune in with your breath (see our blog 5 Exercises for Checking-in and Slowing Down). When dealing with an ongoing issue like SAD, it’s important to know when you’ve reached your limit and, over time, you may find it easier to recognize what has brought you to this point of stress and how to move past it.
Seasonal Affective Disorder impacts different people in many unique ways. What works for someone else might not be the right fit for you. It’s important to gauge your symptoms as best you can and seek professional help when it’s needed. Just know that you are not alone, and there’s a solution out there for everyone. Even with shorter days and colder weather, know that there’s still plenty to look forward to in the chillier season, from snowy winter sports to seasonal family gatherings. Before you know it, you’ll be watching the snow melt and the spring leaves sprouting, so try to enjoy the winter and combat the daily stresses in whatever way works best for you.
Resources:
10 Online Support Groups for Anyone Struggling Right Now (Self)
79 Resources for Managing Seasonal Affective Disorder (Public Health Degrees)
Mental health support (Government of Canada)
Self-help, Mutual Aid and Support Groups (eMentalHealth)
The 2021 Ultimate Guide to Seasonal Affective Disorder (Carex)
The Best Light Therapy Lamp in Canada in 2021 – Reviews and Buying Guide (The Good Choice)
Sources:
https://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm
https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder
https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depression-with-seasonal-pattern/
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
https://thegoodchoice.ca/best-light-therapy-lamp/
Generally speaking, all lawyers working in the criminal justice system, including crown attorneys, defense lawyers and judges simply want justice to be served. More so, they want to be able to do that without harming anyone. However, given the complex nature of the criminal justice system, this is not always possible and inevitably, sexual assault survivors will likely be affected by the lengthy reporting process.
Only about 1 in 10 (12%) sexual assaults that are reported lead to a criminal conviction (Stats Can). This number is alarmingly low. Not only does this discourage many people from coming forward, but it also reduces the trust that they have in the justice system. This plays a critical role in deciding whether or not they report. Individuals are dissuaded as they believe that their assault will not lead to a conviction. Going through the reporting and trial process is extremely traumatizing and with low conviction rates, survivors are far more reluctant to report to authorities. It is important for authorities to be cognizant of these low conviction rates and implement solutions to address these harms.
The legal definitions of assault can also be difficult to interpret and navigate. Often, many survivors may not believe that their experience would be one that is considered assault or one that courts would validate. Therefore, the survivors minimize the assault and their experience. The lack of clarity and transparency in what consent entails and the levels of assault are concepts that needs to be clarified for the general public. There must be better explanation around the fact that any form of unwanted touch can be considered assault and implied consent is not a legal defense. This will encourage people to report and come forward regarding their experiences.
Another reason people choose not to report is because of the long wait times that come with reporting and awaiting trial. Awaiting trial for a potential conviction means putting your life on hold. It means thinking about that one incident over and over for days, months or even years until you have the opportunity to go to court. This wait time impacts the survivor’s ability to live life normally, while anxiously awaiting their day in court. This prevents survivors from reporting because they are constantly living in a state of trauma and many may choose to simply try and forget about it instead of reliving it. COVID has also further delayed trial wait times making it even more difficult for survivors to report and wait for trial. If authorities were to navigate cases in the criminal justice system a little more efficiently, perhaps reporting would increase as wait times would decrease.
As time goes by, the memories of the incident also become blurry and details begin to fade. This leads lawyers to diminish the survivor’s credibility in court and deem them unreliable. Recounting assault experiences for survivors is very difficult and having to relay details to the court and members of the public can be very dehumanizing for them. Their sexual histories may be used against them, which prevents them from wanting to report and go through the process. Therefore, the misinterpretations and sexual myths that may occur in court are extremely harmful for the survivors and must be prevented at all costs.
Sources:
https://www150.statcan.gc.ca/n1/pub/85-002-x/2017001/article/54870-eng.htm
https://www.justice.gc.ca/eng/rp-pr/jr/trauma/p2.html
Written by: Shreeya
Legal Disclaimer:
Our website provides general information that is intended, but not guaranteed, to be correct and up-to-date. The information is not presented as a source of legal advice. You should not rely, for legal advice, on statements or representations made within the website or by any externally referenced Internet sites. If you need legal advice upon which you intend to rely in the course of your legal affairs, consult a competent, independent attorney. Vesta Social Innovation Technologies does not assume any responsibility for actions or non-actions taken by people who have visited this site, and no one shall be entitled to a claim for detrimental reliance on any information provided or expressed.
Sexual harassment at work is an extremely distressing situation that no one should face. It’s challenging to know what to do, and without a clear support system or resources, navigating the route you want to take can be even more confusing. It is solely your decision on how you’d like to proceed and we support you in whichever path you are most comfortable choosing. We’ve listed a few steps you can take after or during an ongoing occurrence of sexual harassment.
If you choose to seek legal action it can be really helpful to have a written log of everything that took place. This includes comments made, sexual advances, physical actions, the date and time if you can remember, and any witnesses. If this is or was an ongoing occurrence, document each time, the incident occurred. You can keep the details inside a password protected notes app or use the one that comes with one of your technological devices (the links with instructions for that will be listed below). You can also have events written on paper as backup. Just ensure that it’s as kept in a safe space that you won’t forget and never left at the place of work. It’s also advised that you don’t use a work computer for tracking, especially if it’s not under your ownership and is kept in the office when you’re not there.
Quick Tip: Use these seven ‘W’ questions when writing your log of what happened.
Setting Up Password Protected Notes:
If the harassment has also been done virtually through social media, text messaging or email, take screenshots, print them, and keep them in a safe space where all your logs are kept. You can also hide photos within your device’s notes section, which is previously explained above. Ultimately, having all your information in one specific document can make things a lot easier. Printing is also advised if files get deleted or your device gets stolen, so keep any images in the same spot you have the written logs, and remember not to leave or bring them to your place of work.
We understand that your employer could be the perpetrator and if so, disregard this next point (we will give guidance on what to do in that case next). However, if they are someone you feel you can confide in with this issue, report what happened to them. Your employer has a legal duty to protect their workers and ensure a safe environment to work in. You can also take this issue up with HR, who also has an obligation to provide assistance in accordance with your situation.
If your employer or human resources team does nothing about the incident you reported, or they are the actual perpetrator, try filing a complaint with your province’s Ministry of Labour. We’ve placed the links with your province’s Ministry of Labour for you to file a complaint.
Speaking with a legal expert to understand your options can be beneficial. However, we realize that this isn’t a cheap option. Thankfully, there are free 30 minute consultations where you can have more guidance on proceeding next. For example, if you’ve reported the incident to your employer but nothing was done, a lawyer or paralegal would be of reasonable assistance. Here is a link to the Law Society Referral Service.
You shouldn’t have to switch jobs. It is not your fault that you’re uncomfortable at work, and it is not fair that you have to be the one who leaves. However, departing from your place of employment could be what is best for your well-being and mental health, and we wholeheartedly support you in that decision. If nothing is done after you file a report, it can also be best to begin work in a new environment that you could hopefully feel more comfortable in. There’s no shame or guilt in leaving because what matters the most is your ability to thrive and feel safe no matter what.
Ontario
British Columbia
Quebec
Alberta
Prince Edward Island
Manitoba
New Brunswick
Newfoundland and Labrador
Northwest Territories
Nova Scotia
Nunavut
Saskatchewan
Resources:
https://www.ontario.ca/page/understand-law-workplace-violence-and-harassment
https://www.labour.gov.on.ca/english/hs/pubs/fs_wvh_atwork.php
https://www.forbes.com/sites/nextavenue/2016/07/13/what-to-do-if-youre-being-sexually-harassed-at-work/?sh=29c0a84d340f
Written by: Taryn
Legal Disclaimer:
Our website provides general information that is intended, but not guaranteed, to be correct and up-to-date. The information is not presented as a source of legal advice. You should not rely, for legal advice, on statements or representations made within the website or by any externally referenced Internet sites. If you need legal advice upon which you intend to rely in the course of your legal affairs, consult a competent, independent attorney. Vesta Social Innovation Technologies does not assume any responsibility for actions or non-actions taken by people who have visited this site, and no one shall be entitled to a claim for detrimental reliance on any information provided or expressed.
We all know life can get busy at times. All of us lead different lives consisting of a variety of stressors. As a result, one person’s busyness is not always the same as someone else’s, and being busy can be both positive and negative. It could look like getting a promotion at work, a hectic time socially, a lot going on in your head, family or work drama, etc. It’s common to hear yourself saying phrases like “I don’t have enough time,” “I can’t, my schedule’s packed,” “I don’t have the capacity right now,” or “I need more hours in a day.” When life feels restless, sometimes we can forget about ourselves in the process. We may find that we’re checking in on the ones around us but often neglecting how we feel. How are you? How’s your day going? How are you feeling? Such simple questions, but our own needs can easily slip through the cracks.
So let’s try slowing down for a moment. Unclench your jaw, soften your forehead, relax your shoulders, take a big inhale and exhale. Nice work.
Checking in with yourself is a healthy emotional act that can improve your mood and strengthen your relationship with yourself and the people around you. It is important to remember that checking in on yourself will allow you to be the support you want to be for others.
Here are five exercises you can try to slow down and touch base with yourself.
How are you doing? What’s good right now? What’s unsettling or uncomfortable? Ask and answer yourself, whether you do it out loud, in your head, or write it down. This can be as short or as long as you’d like. This may help answer some questions about varying moods or feelings and can potentially push you to take action steps or ask for support in certain areas of your life where it’s needed.
Place one hand on your chest and one hand on your stomach. This exercise works best while you’re sitting, lying down, or standing while leaning against something. With your eyes closed or focused on an object, take a minimum of 10 long inhales and exhales.
Try playing ‘Peak, Valley, Future’ with yourself or out loud with someone else. This can be a reflection of one day or an entire week, whatever feels right for you.
You’ve checked in emotionally, but how is your body feeling physically? Are you tense and sore or loose and limber? What is your body craving right now? Try doing 5 minutes of yoga, going for a stroll down the street, or dance to your favourite song. Notice how your body feels. Endorphins are released in response to movement, which helps calm our body and mind, increases energy, and reduces stress.
Checking in doesn’t solely include asking yourself how you are but also making time for yourself. Write down a list of at least five things you enjoy or make you feel good that you can refer to later for when you’re feeling overwhelmed, need a break, are bored, or need some quality solo time (i.e., cook your favourite meal, take yourself on a date, explore a new neighbourhood, read that book you never started, or whatever may tickle your fancy). Heck, do one of these activities now if it’s been a while!
If you would prefer an application to help you slow down and check in on a more regular basis you can try these options:
It’s so important for your well-being to slow down, check-in and make time for yourself. Try and make a habit of it whether you start with once a day or once a week; the more you do it, the easier it will be and the more natural it will feel. Remember, there’s only one of you. You matter, and you deserve to be loved and cared for, especially by yourself. And by taking time for you, it’s not only benefiting yourself but the people you want to be there for as well.
Written by: Jaime