When it comes to sleep, there are many benefits to living in rural communities, such as less traffic noise and artificial lights. Those involved in agricultural careers are more likely to sleep and wake with the cycle of the sun, which can be helpful for maintaining consistent sleep routines. Yet according to the Sleep Association, those in rural communities struggle with sleep just as much as those in urban areas. This could be due to many different factors, such as stress levels and greater health inequalities, or the fact that sometimes getting a good night’s sleep is just difficult no matter where you live.

Regardless of where you live, getting enough sleep is one of the most critical actions you can take to maintain overall wellness. Restful sleep benefits your memory, creativity, concentration, problem-solving skills—and, of course, your physical and mental health!

Lack of sleep can cause many problems, including irritation and forgetfulness. Over time, lack of sleep contributes to depression and anxiety. Taking a proactive approach can help mitigate these problems.

Sleep guidelines tend to vary according to age, outlined by the American Academy of Sleep Medicine and the Sleep Research Society. Every individual is different, but the general recommendation for most adults is 7 to 9 hours per night. Sleeping in excess of this amount of hours may be a sign of other problems, but generally people struggle with not getting enough sleep, rather than getting too much.

Sleep Hygiene Strategies

• There are many things you can do to get better sleep. For best sleep hygiene, pay attention to both your practical routines and your physical environment.
• Maintain a regular schedule. Aim for a consistent sleep and wake-up time every day. You may want to allow for some sleep-in flexibility over the weekend, but it’s a good idea to keep this variation minimal (e.g. a difference of two hours or less).
• Budget wind-down time. Spend the last 30 minutes before bed doing something relaxing (e.g. taking a bath, listening to soft music, or reading a book).
• Watch your screen time. Try to take a break from your phone, iPad, and other electronic devices during your wind-down time. Avoid bringing these devices to bed.
• Monitor your napping schedule. If you take a nap during the day, schedule this nap no later than the early afternoon to avoid disruption to sleep schedules later.
• Avoid consuming caffeine, sweets, alcohol, or large meals close to bedtime. Having a light snack before bed may help, but be mindful about what you consume. While many of us enjoy a cup of coffee, consume it in moderation and give the caffeine time to leave your system before your scheduled sleep cycle.
• Restrict the use of your bed. Doing so will help your body to associate being in bed with rest and relaxation. Most importantly, ensure that you are not working in bed.
• Get physical exercise and exposure to sunshine during the course of your day if you’re not already doing so. Being physically active and spending time outdoors will help regulate your circadian rhythm. These habits are also good for boosting your overall mood.
• Find a temperature that is comfortable for you. Many people find that they sleep best when they turn the temperature down a degree or two.
• Reduce and control your light exposure. Depending on your circumstances, room-darkening curtains and/or eye masks may be useful.
• Silence or block out distracting sounds. You may find it helpful to use ear plugs, a white noise machine or a noise-blocking app.
• Use quality bedding and pillows. You don’t need to invest in an expensive mattress, but it’s a good idea to ensure that your materials support and promote your comfort.

Making Positive Changes

Cultivating a healthy sleep routine takes time. It’s okay to start small! Rather than try to manage everything all at once, we suggest picking a few strategies to target right away and then add new habits as you are ready. Tracking your patterns over time can also help you make progress! You can use a sleep diary to help you see how you’re doing.

If you find yourself unable to sleep after you go to bed, experts suggest that it’s best not to lie there, tossing and turning. Instead, get out of bed and do a soothing activity in dim light (e.g. sit on the couch and listen to music or use an adult coloring book). Return to bed when you feel you are ready to sleep.

Getting a good sleep is easier said than done, but keep in mind that this is not an all-or-nothing matter. Strive for slow, practical, and feasible gains. Most importantly, do not stress about any difficulties you may have falling asleep. That will only exacerbate the problem! Treat yourself with kindness and compassion at every step. Embracing the reality that not every day–or every night–is perfect will ultimately help you on your journey to better sleep

Matt Begg works for the Umbrella Society, which is an organization supporting those who use substances, and he has generously shared important insights and information about addressing stigma and supporting those with substance use challenges.

Can you describe your role with the Umbrella Society and your passion behind this work?

I work in Umbrella Society’s housing team as an outreach and support worker for clients who live with addiction. In this role, I develop ongoing relationships with clients in order to help them navigate the various systems and organisations in place to get the help they might need. This looks like referring people to treatment centres or helping clients with basic tasks, like getting their ID or paying taxes. Someone might need a doctor’s appointment or a counsellor, so I’ll help them with that as well. Of course, we also work thoroughly with overdose prevention, both in terms of providing it ourselves as well as teaching clients how to use the tools and contact the authorities when necessary. I also try to support clients with positive reinforcement, and through my past as a client of Umbrella myself, exemplify that people can overcome addiction if that’s something that they want. In short, we’re trying to bring care and much needed support to these communities.

What kind of harmful assumptions and stigma still exist around substance use? Can you break down some of these myths for us?

I think things are getting better to a degree, but absolutely, our clients still face tremendous stigma at all levels of society. They’re often assumed to be dangerous criminals, diseased and dirty. Perhaps the most common thing I hear is that they’re lazy, don’t want to be productive and would rather leech off the system. The truth is that all sorts of people can suffer from addiction, regardless of their behaviour, how they look, class, cultural heritage, or how they live their lives. That said, I would say that often people who suffer from addiction are dealing with some kind of pain. It can be physical, emotional or it could be an ongoing mental health issue. For them, drugs are often like a self-prescribed medicine (or an attempt at it) that allows them to manage living day-to-day.

Are there particular challenges in rural communities when it comes to substance use and the stigma that often surrounds people who use substances?

Absolutely. Drugs are often used as a cure for pain. So, the further removed clients are from resources to deal with their pain in a healthy way, the more likely it is for addiction to continue and worsen with those clients. In the case of clients who have emotional trauma and unresolved emotional pain from their past, the isolation caused by stigma can often amplify the problem. If they already have unresolved trauma, dealing with the implications of addiction, feeling isolated and rejected by their community is only going to make matters worse. In rural places where isolation is more exacerbated and addiction services are minimal, this is even more of a problem. A common phrase in this line of work is “the opposite of addiction is connection,” and that really is true. What people suffering with addiction require is community support and being treated with dignity, care and love.

In more populated places like cities, people in addiction have a lot of community and social options. They can find anonymity when that is valuable, and they can find large communities of people in similar situations and are surrounded by considerably more support. Unfortunately, when we look at rural communities, it’s really hard for people in addiction to feel anonymous or to find large-scale community support. When you couple that with the stigma that most addicts are aware of, it can be difficult for somebody in addiction to even justify walking into a grocery store or a coffee shop. Feeling judged or degraded by one’s own community will only serve to create further anxiety and shame in that person, which of course will be worse for their addiction.

If any community, rural or otherwise, wishes to address addiction seriously, then love, care and empathy need to be forefront, using a non-judgmental approach.

How does this stigma discourage people from reaching out for help and accessing needed support?

It is a huge deterrent for clients accessing services. Like I was saying about someone in addiction not wanting to go to a grocery store for fear of being treated poorly or judged, those same feelings of shame can prevent somebody from accessing the services that they need. If you feel like being labelled a drug addict comes with all these other negative stigmas, then why would you go access services that are for drug addicts in any kind of a public way? This is amplified considerably in rural areas where somebody is trying to maintain their own dignity in a closely knit and transparent community.

Alternatively, if addiction was always met with empathy and care, people would be far more likely to access services. It all comes down to care and dignity.

What kind of support exists for people using substances (especially in rural communities)?

If somebody is coping with addiction and looking for supports, there are all kinds out there. A person could reach out for counselling or access a 12-step group such as Alcoholics Anonymous. From a medical perspective, a person could also speak with their doctor about various pharmaceutical solutions. If a person is hoping to overcome their addiction, they can usually find a local medical detox, and if more is needed there are treatment centres and sober living solutions in most places. A lot of these facilities accept people from abroad, making them ideal for people in rural areas. For people who are just trying to maintain an addiction in a healthier way, there are harm reduction organizations and doctors that can offer safe supply (in some places), and even supervised locations where you can use drugs in order to help prevent and treat overdoses. Of course, if somebody wants an outreach worker to help them navigate this sometimes complicated network of options, they can always contact an organization such as Umbrella.

Thankfully, more and more organizations such as these are becoming available. Community and healthcare professionals and governments are starting to realize that treating addiction as part of a greater mental health solution works very well and can save lives. That said, there’s still a lot of social stigma that gets in the way of programs like these being implemented. As we continue to replace stigma with actual education about addiction, I’m sure programs like these will become better funded and more accessible.

Can you explain what a harm-reduction approach is?

Harm Reduction is a strategy for approaching addiction that seeks to reduce harm within the practices of that addiction, be that physical or emotional harm. This approach is opposed to strategies like criminalization or abstinence, where people aren’t given care if they’re still involved in drugs. In a harm reduction approach, people are given care and solutions that fit their needs. Of course, if somebody wants to get sober, services would certainly be provided to achieve that, but for people still in active addiction, a harm reduction approach aims to support them as best as possible despite their continued use. This can take the form of outreach services, safe supply of non-street drugs, clean and unused drug paraphernalia, safe sex supplies and education, safe drug use sites, elevated medical and clinical support, and an overall practice of treating people with care and love.

A common misunderstanding about harm reduction is that it causes elevated drug use in communities, the misconception being that if it’s easier to get drugs and easier to get the tools to get drugs, then more people will do drugs. But repeated studies have shown this is not the case. Ultimately, living a life entrenched in addiction isn’t glamorous or fun, so providing adequate support for people doesn’t make it any more appealing.

How can family, friends and community members best support someone who is struggling with substance use?

“The opposite of addiction is connection” is a pretty good baseline for making decisions around helping people with addiction in our lives. For people hoping to help members of their communities and their loved ones, I would definitely say first and foremost to let the person know they are loved and they are valued. Beyond that, helping to connect them to an outreach worker or a social worker who can tackle some of the more complex systemic stuff would be really helpful. Oftentimes, people in addiction know they need help but struggle to know exactly what they should do and in what order. Trying to navigate complex intake forms and treatment applications while also trying to manage an active addiction is pretty difficult. Also, making sure to consult a medical professional before trying to quit drugs is very important. Some addictions require constant medical supervision due to the dangers of such considerable chemical changes in a person’s body. And lastly, I would say familiarize yourself with how to access and use harm reduction supplies. Naloxone kits save lives everyday, so get your hands on one and learn how to use it.

For people in addiction, simply showing them that you love them and you’re going to be there is enough to help them start making healthier decisions. Many people in addiction struggle with shame and guilt and depression, so whatever you can do to not be a part of that cycle in terms of the way you talk to and treat them will be of tremendous value. It all comes back to care and dignity.

It may seem like a difficult task in today’s landscape to work with or be around others who have differing opinions, beliefs and behaviours than you. However, suppose you can find a way to look past those differences and make them work for you. If that were the case, you could have a powerful team, more loving family dynamic, more open minded network or collaborative working relationship with others that is healthy, creative and successful despite differing views.
It’s common to think you have the “right” answer to something based on your own experiences, knowledge, and conditioning; but the minute you believe your own perspective is the absolute truth you tend to stop listening to others. This creates conflict, division and a fixed mindset that stops inner growth or development of a relationship.

It’s essential in business (and in life) to learn how to work with and include the views of others who have differing opinions and do things differently than you. As a business owner, it’s important that you don’t undermine your team members or clients. As an individual, you don’t want to alienate your loved ones, friends or potential connections by openly criticizing their opinions. However, it’s perfectly acceptable to be open and honest about your thoughts and opinions as long as it’s communicated in a respectful way.
So, how do you successfully work with or stay in healthy relationships with others who have different opinions from you or do things differently?

Engage In Healthy Debate And Discussions

Take an active interest in what others bring to the table by asking them for their ideas and input. You open yourself up to the person and new possibilities by doing this. Make a point of taking away at least one piece of new information, insight or validating thought that backs your own viewpoint.

Pinpoint Areas Of Strength And Zones Of Genius

Everyone has a unique set of strengths that are different from yours. When you understand them and make the most of them, everyone contributes the best of themselves and you can achieve more. This will also help reduce the risk of competition as people feel uniquely needed in their role.

Let Go Of Needing To Be Right

Remind yourself that your opinion or solution might not be the right or only one. In fact, assume that there is a good chance that they are about, or at least 50% wrong. What would that mean in regards to the opinions and viewpoints you hold? Is there some room for flexibility in thinking?

Effectively managing different opinions means welcoming all options rather than fearing them. When two people or more have different opinions, start by viewing it as a good thing and think about how you can learn from each view. The solution may lie in a combination of different opinions.

Think About Who Shares The Same Beliefs As You

We all know the saying you are the company you keep. We are all seeking understanding and a level of belonging which can lead us astray at times. Look at the people, their opinions, their ways of thinking and most importantly their behaviours that match your values, not as a way to receive validation but to make sure you feel at home with, proud of and safe to be associated with these people and happy that others will view you the same way.

Don’t Be Rude, But Set Boundaries Like A Boss

Differences and tensions are often the results of a lack of communication. It’s crucial to communicate with intention. Share openly when appropriate, listen most of the time, have a goal to leave the person you are engaged with feeling good about you, themselves, and the conversation. Energy goes where energy flows. Do your bit to create an open and positive atmosphere.

It’s essential to learn to stay open, kind, and curious in all relationships. Each person has something to bring to the table, and when we learn to listen and communicate openly, amazing things happen!
You also have the right to refrain from discussing and debating things you feel are derailing the relationship or the atmosphere. Setting boundaries is crucial to personal safety and empowerment. Sometimes no response is the best response.
If any of these tips seem unrelatable, or not an option for you when you run up against someone with a differing view, you may need to check yourself and connect to the part of you that is not willing or open.

Ask Yourself…

What In Me Would Like To Change Something In Them?

Self inquiry is always the way to better relationships. Stop looking at someone else and assuming they need to change to make you more comfortable. Understand why you would invest in judging, criticizing or belittling someone else to make them fully wrong and you feel right. Maintaining integrity, setting healthy boundaries and agreeing to disagree are all great solutions when you find yourself in tough conversations.

Meagan Saum – Heart Centered Life and Business Coach

Rural communities are a unique context for mental healthcare. In rural and agricultural communities across North America, there is a mental health crisis due to the lack of resources that exist, and stigma discourages people from getting help. Rural communities experience higher rates of suicide, addiction, and substance use. Rural residents are more likely to live in poverty, report poor health, lack health insurance, have a chronic health condition, and/or be unemployed. It is much more difficult for rural residents to access mental health services compared to those living in urban areas, as it often requires travelling long distances and there are far fewer psychologists and psychiatrists. Where services do exist, they are frequently stretched thin, with long wait lists and high turnover rates (meaning the therapists change often). Moreover, individuals in rural communities tend to value self-reliance, which can discourage seeking help. The unique circumstances of mental health in rural contexts requires mental health services and solutions that are uniquely suited to those circumstances.

What is peer support?

According to the Mental Health Commission of Canada (MHCC), “peer support is a supportive relationship between people who have lived experience in common”. In other words, peer support for mental health involves people who have experienced mental health challenges supporting someone currently experiencing mental health challenges. Peer support can take place in groups or one-on-one. It can be used on its own, or alongside more traditional counselling and/or psychiatric services. Peer support itself exists on a spectrum, ranging from more formalised peer support services that take place in a structured setting, all the way to community members offering each other support and talking about each other’s shared experiences in a much more casual format.

Does it work?

Both academic research and the reports of those that have experienced peer support indicate that peer support is highly effective. As well as benefiting the individuals who turn to peer support for help, peer support programs can also benefit their communities on the whole and reduce the load on the conventional mental health system. According to the MHCC’s 2016 report on peer support programs, studies have suggested that those using peer support programs “had a decrease in use of hospital services and experienced improvements in their psychiatric symptoms, social networks, quality of life, self esteem, and social functioning”. These promising reports have led the MHCC to advocate in favor of peer support programs as part of improving Canada’s mental healthcare systems.

Why is peer support suited to rural contexts?

Given the unique problems related to mental health faced by rural communities, peer support is perfect for improving mental health outcomes in rural areas. Peer support reduces feelings of isolation and strengthens communities by bringing those with similar experiences together. For those worried about the stigma that can be associated with seeking traditional mental healthcare like counselling or psychiatry, peer support can be a less intimidating option. And, while everyone in rural communities should have access to the mental health programs they need, while access to mental healthcare remains limited in rural areas, peer support can help to fill the gaps and take some pressure off other parts of the mental health system.

Peer support is a highly effective form of mental health support that is uniquely suited to addressing the mental health needs of rural communities. Here at Stigma-Free Society, we offer peer support worker training for rural and agricultural communities in partnership with Robyn Priest LIVE YOUR TRUTH.

Join us and see how peer support can improve mental health outcomes in our communities.

Seeking support is a vital first step in managing mental health challenges, but what if support is hard to come by? According to the Mental Health Commission of Canada, access to mental health services is particularly limited in rural and remote communities. Given the long and demanding days required for many in the farming community, travelling long distances to access therapy or other mental health supports may seem daunting and unrealistic. Even if mental health services are available, there can be long waitlists and those with severe distress may be left without support when they need it most. In addition, everyone has unique preferences when it comes to finding the best support, approach and provider for them. Having more than one or two options can make a difference in increasing a sense of agency and finding the most effective therapy or treatment.

Thankfully, innovations in technology and telehealth options can reduce these barriers to accessing care and support in rural communities. E-mental health has been defined by researchers as “mental health services and information delivered or enhanced through the Internet and related technologies,” and can include interventions like therapy using mobile devices or video conferencing platforms, social media, virtual reality and even gaming. Of course, virtual supports can never fully take the place of in-person interactions, but they are certainly a place to start while waiting for more traditional face-to-face forms of care. Some people may even prefer e-mental health options as they reduce time spent commuting and can be accessed from the comfort of one’s own home.

Below are just a few of the many different types of e-mental health support that you and your loved ones can access remotely:

Breathing Room: This evidence-based digital program and app offers practical strategies to manage stress, depression and anxiety, and is designed for students and young people. The interactive platform uses a combination of music, videos, comedy clips, information from mental health experts, visualization exercises and personal stories from other young people.

Mind Shift: This app uses scientifically proven strategies based on Cognitive Behavioral Therapy (CBT) to help people manage and take charge of their anxiety, and is particularly useful for tackling worry, panic, perfectionism, social anxiety and phobias. The community forum is a new feature that allows people to access peer-to-peer support.

Strongest Families Institute: This non-profit organization provides evidence-based educational mental health programs and support for families, including telephone coaching and support. They offer tailored programs based on a range of topics including parents empowering kids, chasing worries away, defeating anxiety, and addressing adult anxiety and depression.

Electronic Problem-Solving Treatment: This technology was developed for NASA to help astronauts cope with depression in space! Now available for those of us kicking around earth, this personalized and interactive intervention

features a virtual therapist to help people address daily problems, take action and regain a sense of control.

Walk Along: This mental health resource and website is designed for young Canadians to explore their mental health amongst their peers, and offers a mental health chart for tracking mood, sleep and exercise, a virtual locker for storing and sharing resources, art and videos, as well as self-help exercises, lived-experience stories and more.

These e-mental health interventions are just a few of the many digital options you and your family can access to improve your mental health, even if you’re in a remote or rural community with minimal access to mental health services. While digital interventions don’t take the place of face-to-face treatment and counselling, they can complement these services and be a great place to start for improving your mental wellbeing and regaining control over your life and your health.