Caring for Ourselves, Caring for Each Other

Life can be busy, and it’s easy to put our own well-being at the bottom of the list. Between work, family, community responsibilities, and the everyday challenges we all face, taking time to care for ourselves can sometimes feel impossible. In reality, it’s one of the most important things we can do.

Men’s Mental Health
Men are largely affected by mental health, evidenced by the fact that three out of every four suicides in Canada are men. Sadly, social norms, stigma, and toxic masculinity cause men to supress their emotional pain and mask their vulnerability. Supressing pain, trauma, and hurt does not make it go away. Often suppression leads to more intense emotional reactions where loss of control occurs, such as aggression, rage, and substance use. Expression is the opposite of suppression – finding safe and healthy ways to express what is causing us mental distress can release some of the pressure building and allow the person to gain back control. So let’s start the conversation to spread awareness of this issue and help release some of the suppression on men’s mental health. There are many ways you can practice expression; writing, talking to friends/family, or seeking professional help from a counselor are just a few. Men’s Health Foundation’s MindFit Toolkit offers practical strategies, self-guided tools, and information to support men’s mental health and overall well-being.

Substance Use and Overdose Awareness Day
Mental health and substance use are also closely connected. Sometimes people living with conditions such as depression, PTSD, or other forms of emotional distress turn to drugs or alcohol to cope with painful experiences. In other cases, substance use itself can contribute to serious mental health challenges by changing how the brain functions. Trauma, genetics, and intergenerational experiences can all increase a person’s vulnerability, making these issues far more complex than many people realize.

Substance use disorder and mental health issues often co-occur leading to complex conditions with high risk factors. Like the chicken and the egg, it is not always a clear answer of which comes first, the substance use or the mental health issues, but rather they both intersect with each other. Individuals who have a mental health diagnosis, such as PTSD, Borderline Personality Disorder (BPD), or depression may turn to substances to manage the pain and symptoms from their trauma. On the other side, drugs and alcohol can alter brain chemistry, triggering new mental health issues such as psychosis, severe mood swings, and other underlying diagnosis such as schizophrenia.

There are many factors that might contribute to a person developing a substance use disorder. Genetics play a part, where some individuals’ brains are inherently more vulnerable to addiction. Trauma frequently correlates to both substance disorders and mental health distress. Intergenerational trauma relates to both genetics and trauma: where trauma experienced throughout generations alters genetic development causing increased vulnerability to risk factors. With August 31 being Overdose Awareness Day, it is important to increase our understanding of substance use disorder and mental health, so that we can view this issue from a place of compassion and empathy. This is not an isolated experience – we all know someone who has been impacted by substance use and/or overdose. Reach out for support from family, friends, and professionals.

As International Overdose Awareness Day approaches on August 31, it is an opportunity to deepen our understanding of substance use disorder and to respond with compassion rather than judgment. Most of us know someone whose life has been touched by addiction, mental illness, or overdose. Supporting one another with empathy can make a meaningful difference.

Self Care
Looking after our mental health doesn’t always require making big changes. Self-care can be as simple as taking a few deep breaths before your day begins, enjoying a quiet cup of coffee without distractions, spending time on the land or by the water, talking with someone you trust, or simply asking yourself, “How am I doing today?”

These small moments help us recharge, reduce stress, and build resilience. Caring for ourselves isn’t selfish. It’s one of the best ways we can continue showing up for our families, friends, and community.

What comes to mind when you hear self-care? Perhaps you think about a relaxing bath, perhaps you think about going on a walk. Or maybe you think, ‘I don’t have time for any of that, and I can’t be selfish because I am busy taking care of everyone around me?’…

If that last piece resonated with you, let’s take a moment to redefine self-care and the importance of it. First, self-care is not selfish. Often it is required for us to continue to take care of others, otherwise we risk burning out, becoming too overwhelmed, and breaking down. Just like a car needs an oil change to continue to operate, we need to take care of ourselves to continue to function. Second, self-care does not have to be a big thing. Sure, a long bubble bath sounds great, but might not be realistic, so how can we take care of ourselves in smaller ways? It could be as simple as taking deep relaxing breaths in the morning, or even just checking in with ourselves and asking the question – ‘Are we good? Do we need a break?’

So, next time you have your cup of coffee, take a small moment to really enjoy one of the sips. Next time you are outside, take a moment to smell a flower, hear the birds, or breathe in the air. All these little moments that we take for ourselves can help us take a break and practice self-care.

Recently, Uchucklesaht citizens gathered for a Self-Care Day workshop, where community members explored practical ways to support their mental well-being and shared simple strategies for incorporating self-care into everyday life. Around nine people attended the workshop, taking time to connect, learn, and invest in their own wellness.

Whether you’re navigating stress, supporting someone you love, or simply taking time to check in with yourself, remember that you don’t have to do it alone. Reaching out is a sign of strength, and support is available.

Need Support?

Please connect with our Mental Health Clinician, Rachel Melville
📞 Call or text: 250-730-1465

Uchucklesaht Men’s Group
Meets monthly
✉️ humanservices@uchucklesaht.ca

Kuu-us Crisis Line
24-hour Indigenous crisis support
📞 1-800-588-8717

If you or someone you care about is looking for support or simple ways to nurture your well-being, explore these free resources:

Story contributed by Rachel Melville, Mental Health Clinician at UTG
Edited by Rippon Madtha