This mental health quiz can help understand when you need to seek help

May 3-9, 2021 is Mental Health Week in Canada, and according to CAMH, there are more than 6.7 million people living with a mental health condition in Canada. Perhaps more concerning than that statistic is that 49% of Canadians who feel they’ve suffered from depression or anxiety have never sought help for this problem. Our friend and New York Times bestselling author, psychotherapist, Dr. Mike Dow, is helping us understand when to get help and what type of help you may need. with this simple quiz:

QUESTIONS

Which one of these statements best describes your mental wellbeing?

A. Sunny and care-free

B. Good but there are a few bumps I could probably handle better

C. My mood or energy really affects my daily life

D. Hopeless because I’ve already tried everything and it doesn’t work

How often do you feel down or anxious?

A. Not at all

B.  Several days

C.  More than half the days

D.  Every day or almost every day

How about body or energy problems like sleep, sex drive, digestion, appetite, or concentration? How often do you experience problems in these areas?

A.  Not at all

B.  Several days

C.  More than half the days

D. Every day or almost every day

If your life was a movie, would it be most like:

A.  A fairy tale

B.  A comedy

C.  A drama

D.  A horror film

Answers

MOSTLY A

If you answered mostly A’s, chances are your mental health is good. You probably take care of yourself, have healthy self-worth and relationships, and are already practicing good self-care. So for those of you in group A out there, keep on doing what you’re doing!

MOSTLY B

Mostly Bs fall into the category of some mild mental health problems. If you’re in this category, lifestyle changes and some good self-care may be all you need. Research has shown that exercise can be as effective as prescription antidepressants. Remember: mild depression and anxiety can sometimes be both psychological or biological—since poor blood flow can be a piece of depression or anxiety. Exercise boosts blood flow to the brain. If it feels like the root is more psychological, journaling or guided self-paced workbooks can help. There’s one called Acceptance and Commitment Therapy which uses mindfulness strategies, and that pairs really nicely with a meditation or yoga practice.

Adding some clean, wild-caught fish to your diet a few times a week and eating more leafy greens can help. One large study found that this Mediterranean eating style wasn’t just associated with preventing mild depression—it can even be an effective treatment strategy. Speaking of fish, fish oil can also help. There was a large-scale study out of Montreal a few years back and it found that fish oil supplements – especially ones that are higher in EPA than DHA – were just as effective as prescription antidepressants. Remember that inflammation is linked to depression and anxiety—and both a whole-foods/Mediterranean-based diet and fish oil supplements really help to reduce inflammation in both the brain and the body.

MOSTLY C

If you answered mostly C’s, the mental health problems have become more moderate…so keep doing all the things that B’s are doing in terms of diet and lifestyle. But now, it’s time to see a professional for a proper assessment and treatment.

In terms of medication and supplements, you’ll want to see a professional that fits your mindset. Traditional psychiatric meds are necessary for some disorders—like bipolar disorder, schizophrenia, and ADHD. For other disorders, you can see an M.D. or psychiatric nurse practitioner if you’re medication minded. If you don’t like the idea of taking medication, you can see a naturopath, a functional medicine practitioner who may be an M.D. or another specialty. Functional medicine targets root causes and these practitioners are probably going to recommend more supplements than medication.

For mostly C people, therapy is essential and just like when it comes to medication and supplements, there are so many different options. If you’re a very logical person, look for a therapist who practices cognitive behavioural therapy or CBT. CBT is also good for people who have depression or anxiety related to a more physical condition because it’s focusing on behaviour change and what you can do now. If the root is trauma, you want to look for a therapist who practices EMDR (which stands for eye movement desensitization and reprocessing), ART (which stands for accelerated resolution therapy), or hypnosis. These are more effective than CBT for trauma since it’s actually affecting a different part of your brain. If you’re looking for something deeper or spiritual, look for mindfulness-based cognitive therapy (MBCT), object relations or psychodynamic therapy which will focus on deep healing of your past (as opposed to CBT which really focuses on symptom reduction today

In mental health, you want to find that “just right” fit. I see so many people who struggle with their mental well-being. They try one therapist or one medication…and it doesn’t work, so then they give up and just keep on suffering. If the fit or modality wasn’t right, you’re Goldilocks and that wasn’t the right bed for you. Keep searching until you find that fit that’s just right.

MOSTLY D

Mostly D answers probably fall into the category of what we call treatment-resistant depression or anxiety. Of course, if you’re ever thinking of hurting yourself then it’s best to go straight to the hospital or an inpatient program. But for other cases of treatment-resistant depression, there are now two exciting new options that are approved in Canada. One is called TMS and the other is ketamine assisted psychotherapy.

TMS stands for transcranial magnetic stimulation. It’s a noninvasive treatment that uses magnets to turn up parts of the brain that are underactive in depression or turn down the activity in parts of the brain that are overactive in anxiety. You basically just sit in what looks like a dentist’s chair for about 45 minutes—5 days a week for 4-6 weeks.

This is another very new option that’s been approved for treatment-resistant depression in Canada and, in fact, the largest provider of this modality in the world is based in Toronto just a few blocks from your studio. I work part-time at their LA clinic, and I can tell you that so many people who have tried and failed everything else have great success with this. You do 6 sessions that last about 2 hours-- that combine ketamine which is a potent antidepressant with dissociative properties—meaning some people feel like they’re leaving the body with therapy. 

Always reach out to your doctor if you're worried your mental health is deteriorating to find the best course of action for you.