On Peer Support Work and its Effectiveness in Rural Communities

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.

Interview with a Row Crop Farm Family

The Stigma-Free Society recently had the pleasure of interviewing Kenneth and Kathryn Mentzer, a row crop farm family based in central Illinois. Their philosophy to farming is based on improving the land they farm on and making a positive impact in their community.

What are some specific challenges that people face in the rural community that impact their mental wellness, particularly in regards to young farmers? Is this something that you and your family have struggled with as well?

Some specific challenges that people face in the rural community are, first of all, the stigma surrounding mental health. Somewhere along the way, farmers became seen as tough as nails, and when they didn’t feel tough they didn’t feel comfortable coming out and saying it. Also, farmers that live in the same community are often in competition with one another. Therefore, they often don’t want to share their struggles for fear it would affect them and their business.

Also, there aren’t a lot of resources out there for young farmer’s mental health. Farming is a high pressure job in many aspects – running large, potentially dangerous equipment, having to grow a business in volatile markets, making large decisions that will affect them the rest of their lives.

Kenneth has definitely felt all of these pressures and it has affected his mental health. He used to experience anxiety and the physical symptoms of it such as palpitations and chest pain. The pressure of taking over the family business takes a significant toll, and often these farmers are starting families at the same time, which contributes to the stress.

When it comes to seeking help for mental health struggles or difficulties coping, what kind of stigma or assumptions exist in the farming community and why might some people feel wary of reaching out for help?

I think there is definitely an expectation for farmers to be tough and not struggle with their feelings. They are expected not to let anything bother them. However, statistics show that many things do bother farmers and with the changing industry, the challenges are getting even harder. I don’t think resources are advertised enough and often the only way people may know to seek help is through the local doctor. Small towns are notorious for spreading gossip like wildfire, and that may deter some from seeking help because they may fear that confidentiality won’t be respected.

What strengths exist within the farming community that are conducive to good mental health?

The strengths that exist include a community that is very like-minded. If a person speaks out about their mental health, others might reach out to them, as they may be having similar feelings. It often takes great courage to take that first step and then you find out you’re not alone. And always, if someone needs help at home or on the farm, rural communities are always good about taking time out of their day to pitch in.

What are some simple steps or suggestions you have for young farmers in terms of reaching out for help and prioritizing mental health?

  1. Farming is often a very demanding job. Taking time daily, weekly, or monthly to consciously do something you enjoy can do wonders for stress. This can include working out, hunting, going out with friends, reading, woodworking, cooking/grilling, etc. Avoid drinking alcohol in excess. The key is to use that time to not think about the stresses of farming and really let yourself wind down.
  2. Avoid spending too much time reading doom and gloom articles on the news and internet. It is definitely good to be informed, but use trusted news sources to get your information and then give yourself time to process that information.
  3. Be very aware of who you follow and how much time you spend on social media. If you are following farming accounts that make you feel jealous, insecure, or cause feelings of anxiety about the success of your own farm, unfollow these people. Instead, choose to follow accounts that build up all farmers and are a source of positivity and togetherness (I really feel strongly about this one!)
  4. Don’t be afraid to get help. If you don’t feel comfortable seeking help in your own community, use the internet. These days there are amazing websites and digital resources that offer counseling and other tools. You can also virtually see a doctor in another town via Zoom or a phone call.

What do you wish you knew about mental wellness and support when you were first starting out as a young farmer?

I wish we had known the pressure that was involved in taking over a family business. I think we knew we wanted to do it, but once it happened it was scary and there always seemed to be bad news. I wish there were better preventative resources out there for young farmers that could be accessed before their mental health took a hit. I also wish there were more sources putting out simple steps and educational strategies like the ones I listed above. For some it seems like second nature to get some fresh air for their mental health, but for others it’s not so easy. Women tend to be better at accessing mental health resources and reading about self-care, but men often don’t have the same exposure. So more resources targeted towards men and their mental health is also important.

If you or anyone you know is struggling with their mental health, visit our Health and Community Resources page for more information and support.

E-Mental Health: Digital Alternatives to Mental Health Support in Rural 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.

It’s Ok to not be Ok – Navigating the Terrain of Adversity

The landscape of rural based living has always fostered a resilient, multi-talented and hard-working mind frame in those who choose, or were born into ranching, homesteading, or farming. But at what point does our emotional strength and resilience crater to the level of adversity or pressure one individual, family, or operation can handle.

Many of us have been doing our best to stay productive, be successful, keep our passion-built ventures on the ground, and put food on the table, let alone trying to maintain all of this and our emotional well-being/self-care through the trying times of an off-centre world, natural disasters, pandemic, and economic downturn.

With stress overload, financial strain, and relationship crises on the rise, it is no wonder that we are seeing more depression, anger, exhaustion, and anxiety in ourselves and those in our communities.

Rural people naturally adopt strength in mind, body, and soul. It takes an immense amount of energy to maintain resilience and those who seem the strongest are often most in need of support, they just don’t always know what that means or how to ask for it.

Have you ever been in that moment when someone asks, “How are you doing?” You can’t in honesty say great, fantastic, wonderful thank you! However, you don’t feel safe saying sad, stressed, terrified, or angry. Your response ends up somewhere in between, like, “Oh you know, …. we are getting through” or “I’m doing alright.” When in reality, one day from the next may feel like riding a roller coaster of unpredictability and misfortune. If you are honest with yourself and scared to express what you are truly experiencing, you most likely are in a survival state not a thrive state.

 

What does it mean to be in a survival zone versus thrive state?

 

There is a fundamental difference between thriving and surviving. Surviving means continuing to live or exist, while thriving can be defined as to grow or develop well, to prosper or to flourish. Rural individuals have often found routine and comfort in the status quo of survival mode. We wake up before the rest of the world and do, and do, and do some more, and by the end of the day there is nothing left for our own self-care, needs, or desires outside of the work that, yes, we love but can also hate.

We all would like to live in a place of peace, freedom, and ease. No one I know wants to be simply existing, but many of us are in survival mode most of the time. For myself with the current state of our world and the impact felt from the suffering and discomfort all around me, it has felt like one big hit after another.

Myself, my family, clients, and many people I know have had to make what feels like endless adjustments and deep dive into the hard work of creating thriving opportunities for themselves in a landscape that is filled with adversity. Some days feel immensely successful, and some days feel incredibly hard. Therefore, having the skill set to be able to bring yourself out of a state of survival is key to living a more centered life.

What keeps us stuck in a survival state? Fear of the unknown, navigating the uncertainty of life’s circumstances, trauma, or developed habits to name a few, but luckily, simply envisioning a life beyond surviving puts you one step closer to a Thrive Mindset.

 

How do you know if you are in a survival zone or thrive zone?

 

Even though things may seem bleak or the worst it’s ever felt, there are things that you can do to make a shift to feeling better, more grounded, or releasing some of the stress you are carrying. The first thing is to release any shame and affirm to yourself that there is nothing wrong with being NOT OK.

Asking for help may feel normal in the realm of physical labor and getting the workload spread further, but seeking support emotionally/mentally could seem completely like a foreign concept to you. Surround yourself with those who inspire you, teach you, calm you, or who are professionals in the realm of emotional wellness. It resources and motivates you to keep moving towards what you want and need for your unique sense of balance.

Offering compassion towards oneself and others is crucial in the Thrive Game. Vulnerability is hard but everyone is going through something and that doesn’t make us weak or a failure. Sometimes we just need to hear that things are going to turn out alright, or that we are doing the best we can in our circumstances.

Resourcing yourself is of immense importance to combat mental health challenges. Even when you want to seek out support and sometimes barriers arise living remotely or within a rural based community. Accessibility, Availability, Affordability, and Acceptability are four key challenges someone must overcome to engage in community based mental health support/programming during a mental health crisis. Sometimes it can feel too vulnerable seeking support in a community that knows us well. We must do the best we can to take care of ourselves and seek outside resources when we can.

 

Some Things you can do to Resource Yourself

 

Understand who you are: People who are attuned to their own strengths and weaknesses are more able to clearly define what they enjoy doing every day and what’s important for them to be doing. Spending time learning about yourself strengthens your ability to recognize your own likes, wants and needs. Make a list of your strengths, weaknesses, goals and needs to better reflect on who you are and where you would like to see yourself down the road.

Choose to incorporate daily activities that use your skills, strengths, and passions: Adjust so that the maximum time possible is spent on the activities that benefit your body, mind, or spiritual well-being – even when all you can do is bite-size actions.

Balance your life as much as it is realistic to do so: Self Care – to thrive physically, mentally, spiritually, and emotionally, try to be intentional with eating, sleeping, participating in movement outside of work; invite meaning, develop a routine, set limits (boundaries), rest and make time for play. All these things are important for emotional well-being. Listen to your body for what you may need or start by choosing one to focus on.

Remember the hard times: Remind yourself of the things that you have gotten through and challenges you have faced before. You got through it because of certain people who supported you and/or specific actions you implemented. You will come through this time of adversity too!

Sometimes choosing to thrive feels more difficult than simply surviving. Thriving is also not a permanent state. You can expect to move in and out of survival mode and a thrive state frequently. The key is to notice when you are in a survival zone and have the awareness to move yourself from reactivity into a responsive state when you feel you need to.

Developing the resilience to turn crisis into opportunity will ultimately serve you in every area of life. Remember to treat yourself with the compassion, support, and encouragement you would offer to others. Take one small step at a time, build yourself up, celebrate your blessings, and never doubt for a second that you are worth it.

Meagan Saum Bio –

My name is Meagan Saum and I am a momma of 3 kiddos, owner of a 320-acre wellness/working ranch, educator at heart, & an entrepreneur of over 17 years who loves to travel, spend time with my menagerie of animals, or on the back of my horse checking our cow/calf herd, create quality memories with my family/friends as well as relax with a tea & good book!

My passion as a Life & Business Coach is in supporting individuals that have fallen into patterns that no longer serve them, who feel overwhelmed, stuck, exhausted, lost, unclear, under-resourced, or unsatisfied in their lives and/or businesses.

What fills my soul is empowering my clients to step into their power and claim a newfound sense of awareness, clarity, courage, & freedom. I am thrilled to be a feature contributor for the Rural Mental Wellness Blog.

I’m a no bull, kick ya in the keister kind of gal and love to give all sorts of advice (I promise I’m a good listener too) about how to flip the switch on your mindset, bridging the gap between logic & inner wisdom, helping you move forward with effective actions to reach new & exciting goals.

Areas that I specialize in are emotional resilience, limiting beliefs, self perception, healthy boundaries, positive leadership, power dynamics, mindfulness centered somatic trauma resolution, equine facilitated wellness, & authentic business building from idea stage all the way through scaling.

My details are listed below and I would love to connect!

Meagan Saum –Heart Centered Life & Business Coach

 

 

Please visit my social media accounts

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Running on Empty? Tips on How to Refuel and Refresh

When life gets busy, it can be very difficult to stay calm, focused, and energized. If you’ve ever felt like you were running on empty, you are not alone. Given the strenuous labour and challenging working conditions involved in farming, especially during harvest season, it’s no wonder that Canadians in rural and agricultural communities report high levels of stress. While it can be difficult to make time for yourself as you respond to the many demands of caring for crops, animals, and your own family members, prioritizing your own wellness is critical.

You wouldn’t expect a piece of machinery to stay in good working order without careful maintenance. Human beings are not machines, but there’s a worthwhile parallel to be drawn here. All of us benefit from regular check-ins and tune-ups. While that might sound like simple, common sense, it’s easier said than done. Many of us continue to push ourselves until we’re utterly exhausted. Learning how to take an inventory of your energy levels and respond accordingly is a lifelong process. Here are a few simple steps, suggestions, and resources that may be helpful in getting started.

Early Warning Signs & Interventions

1Taking a proactive approach to your overall health starts by paying attention to any signals that you may be overtaxing yourself. When you know what your early warning signs look like, it becomes easier to intervene before things get to the breaking point. This critical work involves understanding the impacts of stress and exploring healthy coping mechanisms.

Stress is the body’s response to change, especially change that is perceived as a potential difficulty, and it is an inevitable part of daily life. A small amount of stress can be a good source of motivation (this is called “eustress”); however, too much tension can become harmful. The stressors causing this tension might be physical (e.g. accident or injury), psychological (e.g. personal pressures), or situational/environmental (e.g. uncertain weather patterns).

When we’re under stress, we’re likely to experience physical, emotional, and behavioral changes. As highlighted by Farm Credit Canada, typical signs that someone might be struggling with too much stress include making more frequent mistakes, feeling more resentful toward others, and thinking about quitting farming entirely. The National Agricultural Safety Database offers a thorough list of common symptoms, a helpful checklist for identifying stressors, and a variety of strategies for keeping stress levels in check. Different people have different ways of managing stress, but the foundational point is that we all need to make time for rest—physically, mentally, and emotionally.

Taking Care of Body, Mind, and Spirit

When it comes to thinking about rest, perhaps the first thing that comes to mind is sleep. Getting a sufficient amount and quality of sleep on a consistent basis is key to maintaining wellness, but sleep is just one piece of the puzzle. Lesley Kelly, Co-Founder of Do More Agricultural Foundation, offers some helpful advice in a short piece on The 7 Types of Rest Every Farmer Needs. As Kelly emphasizes, true restoration includes all of the following elements:

● physical rest (e.g. naps)
● mental rest (e.g. affirming something positive about yourself)
● emotional rest (e.g. sharing difficult feelings with someone you trust)
● social rest (e.g. spending time with friends)
● creative rest (e.g. cooking or woodworking)
● sensory rest (e.g. deep breathing exercises)
● spiritual rest (e.g. doing something that is purposeful and meaningful to you).

Doing some thoughtful exploration into these seven areas can radically change the way that we approach our own wellness. What’s needed is a proactive, holistic approach to self-care.

Although “self-care” is a word that is frequently bandied about, it’s often oversimplified and misunderstood. Common misconceptions include confusing self-care with selfishness, thinking that self-care requires a lot of time and money, and stereotyping self-care as a practice just for women. Contrary to popular belief, self-care doesn’t need to take the form of fuzzy slippers, a bathrobe, or fancy candles. In essence, self-care is about making time for the things that give you strength and energy, whatever that looks like for you.

Rather than regard self-care as a special kind of indulgence or reward, think about how you can incorporate small moments of joy into your everyday life. This might be as simple as appreciating the landscape around you or recalling a memory of finding refreshment in nature.

A recent study from the Centre for Critical Studies of Rural Mental Health at Brandon University (June 2021) underscores this connection between wellness and the natural environment. Findings from their survey of 24 men living in rural communities show that places such as backyards, golf courses, and waterbodies serve as important spaces of solace, peacefulness, and connection. Seemingly ordinary landscapes can have extraordinary power, both in their inherent beauty and in the opportunities they present for place-specific social activities such as hiking, biking, or fishing.

While other studies have called attention to the overall lack of access to mental health support within remote and agricultural communities, these findings indicate that everyday rural landscapes can be vital resources for mental wellness. To perceive this restorative potential, we simply have to shift out of the preoccupation with doing that characterizes our busy lives and enjoy simply being in the present moment.

Breaking the Silence: Allan Kehler Speaks about Men’s Mental Health

Although the stigma surrounding mental health challenges has begun to diminish, there remains much work to be done, especially when it comes to men’s experiences. Given that traditional gender norms remain prevalent, including outdated and one-sided ideas of “masculinity” as characterized by emotionless independence, it’s no surprise that men are reluctant to reach out for help. This social stigma can be all the more pointed in rural communities, where ideas about self-reliance tend to be deeply entrenched, as Edward Staples, President of the BC Rural Health Network, observes. Expectations that one is supposed to “man up” and “keep ploughing” cause many to suffer in silence. 

Among the voices pushing back against these harmful attitudes is Allan Kehler, mental health advocate, international keynote speaker, and best-selling author. Having grown up in a small community in rural Saskatchewan, Allan speaks with in-depth and first-hand knowledge about the difficulties that those in small agricultural communities face when it comes to mental health. Earlier this fall, Allan shared his compelling and courageous story with interviewer Gerry Friesen, the Recovering Farmer, at one of the Stigma-Free Society’s Rural Mental Wellness Live Events. Their conversation confronted the damaging stereotypes and sense of shame faced by men in rural communities and offered the inspiring message that speaking out about mental health, as difficult as it may be, is profoundly rewarding. By becoming tough enough to talk about these difficult experiences, we can find freedom for ourselves and connection with others.

Conversation Starters 

Opening a conversation about mental health can seem like a daunting task, but this work begins with very small steps. Asking questions that show interest in and concern for another person and their well-being can create opportunities for supportive connections. 

During the Rural Mental Wellness Live Event with Gerry Friesen, Allan reflected on one of the “turning points” in his own journey: when one of his professors at the University of Alberta took a genuine interest in his well being. This professor opened the door for an authentic conversation by asking, “How are you doing today, Allan?” – a simple but significantly personalized version of what is all too often an automatic greeting.  

Similarly, Lesley Kelly of the Do More Agricultural Foundation suggests several alternatives to the conventional greeting “how are you?” that set up a more sincere connection. Variations like “I’ve been thinking about you a lot. How are you doing?” or “What can I do to support you at the moment?” can send the message that you care. Kelly also emphasizes that one of the most effective ways to bring out an honest answer is to lead by example.

Reaching out for support, whether to a friend, family member, or professional, is seldom easy. The hardest part may be taking that first step. But though we tend to labour under the assumption that we are alone in these struggles, the reality is that many people can relate. The more that we challenge the myth of invincibility, the better we can understand vulnerability for what it is: a sign of strength, not weakness, and an opportunity to forge life-changing and life-giving connections. 

Inspiring Stories 

As Allan highlights with humour and insight, it’s high time to challenge the culture of stoicism that causes people, especially men, to fear being perceived as weak. His most recent book, MENtal Health: It’s Time to Talk (2020), aims to shatter harmful stereotypes by harnessing the power of storytelling. Featuring the voices of many men from across the prairies, this book offers honest, impactful conversations about a range of topics including masculinity, mental illness, addiction, sexual abuse, and suicide.

Check out this short video, where Allan reflects on why the time to talk has now come.  

For a brief preview of the book’s content, take a look at this impactful video that highlights contributor James Siemens. 

You can find further stories featured on Allan’s podcast and YouTube channel. 

Further Resources

  • Buddy Up, a campaign by the Centre for Suicide Prevention, targets men’s mental health and offers practical strategies for supporting a friend who is struggling.
  • Man Therapy.Org provides a wealth of tools for dealing with tough situations and maintaining wellness. 
  • Wellness Together Canada offers free, live access to trained counsellors and crisis responders:
    • Phone Counselling: 1-866-585-0445 
    • Text (SMS): Text WELLNESS to 741741 
  • The Farmer’s Toolbox offers a thorough and descriptive list of mental health resources for those in agricultural communities, including helplines and support groups for those based in Ontario as well as many online resources accessible anywhere.  
  • The Rural Health Information Hub features links to and information about a range of mental health resources for those living in agricultural communities throughout the United States.

 

Wellness Matters for LGBTQ2IS+ Youth in Rural Communities

Within remote and rural regions of Canada, there are particular challenges facing youth who identify as LGBTQIA2S+ (Lesbian, Gay, Bisexual, Transgender, Queer or Questioning, Two-Spirit and additional sexual orientations and gender identities). Studies have shown that LGBTQIA2S+ people experience higher rates of mental health issues, which are heightened by exposure to societal and institutional prejudices. These social ills can be keenly felt within rural areas, where traditional gender norms may be more deeply entrenched and where there may be fewer opportunities to socialize than in urban centres. Responding to these challenges, a growing number of online networks are finding innovative ways for LGBTQIA2S+ youth to share messages of hope and build supportive connections. 

Intersectionality and Mental Health

Developing an awareness of systemic difficulties is the first step to overcoming them. Socio-economic factors such as income and access to resources play a significant role in a person’s mental health, as the Canadian Mental Health Association emphasizes. It’s important to recognize how multiple forms of marginalization (e.g. racism, sexism, poverty, and disability) can converge, a phenomenon known as intersectionality. While everyone’s lived experience is different, the social determinants of health cannot be ignored. In the cases of LGBTQAI2S+ youth, experiences of bullying and alienation may exacerbate mental health challenges. The very process of “coming out” (sharing one’s gender and/or sexual identity with others) might result in rejection, violence, or alienation. 

Geography is a significant factor in shaping identity, and demographic features such as population size can impact how discrimination operates. In 2019, a survey conducted by the Stigma and Resilience Among Vulnerable Youth Centre (SARVAYC) highlighted some sobering trends within rural Canada. Of the 149 trans and/or non-binary youth who participated in the surey, 39% reported experiences of cyberbullying, and 42% reported not getting physical health care when needed because they did not want their parents to know. A recent National Observer article on the mental health struggles of rural youth in the Northern Vancouver Island region underscored the heightened difficulties faced by LGBTQIA2S+ youth during the COVID-19 crisis. 

These systemic issues require targeted interventions, including creating opportunities for young people (both LGBTQIA2S+ youth and their allies) to take an active role in shaping their environment. Online platforms can redefine the way we understand community, and small local initiatives can have a tremendous impact on combating stigma and promoting inclusion. 

Fighting Stigma and Forging Connections

The journey toward a more open-minded, compassionate, and resilient community starts with small, often personal, steps. One way to start changing the culture among young people is to pursue anti-bullying initiatives, such as those promoted by the GLSEN (Gay, Lesbian, Straight, Education Network). Another way is through peer support groups, which can bridge the gaps created by lack of professional support services and empower participants to find and discover their unique strengths. A recent study of how peer advocate programs have supported LGBTQIA2S+ mental health in rural New Mexico has underscored this approach’s effectiveness. Much can be done by approaching emotional and social wellness through the lens of shared personal experiences. 

Increasingly, online platforms are using the power of storytelling to overcome the strain of isolation and alienation. It Gets Better EDU features a variety of personal stories and educational resources designed to support LGBTQIA2S+ youth. This global initiative shares the uplifting, empowering message that all of us, especially those living in more isolated circumstances, need to hear: you are not alone. Another source of connection for LGBTQIA2S+ folks ages 13 to 24 can be found in TrevorSpace, an international community supported through the Trevor Project, based in the United States.

Within Canada, LGBTQIA2S+ youth and their friends and families can find resources, inspiration, and peer support through PFlag Canada, a national organization dedicated to promoting education, acceptance, and community. PFLag’s initiatives are divided into local chapters to help Canadians access practical support that is specific to their region. There are also a growing number of provincial services. The Rainbow Resource Centre provides education, support groups, and counseling to Manitoba’s LGBTQIA2S+ communities, and the LGBT Youthline offers confidential and non-judgemental peer support to young people throughout Ontario (phone, text, or live chat available Sunday to Friday, 4:00pm – 9:30pm). Youth in crisis anywhere in Canada can find support services 24/7 through the Kids Help Phone, which also offers specific resources on identifying and coming out as LGBTQIA2S+.

The wounds of isolation and discrimination are very real, yet still there is hope. Rising numbers of local and virtual communities are sending the messages of courage and strength that can help LGBTQIA2S+ youth find acceptance and happiness, and help all of us work together to build a more open-minded and open-hearted world. 

Quick List of Supports for Rural Canadian LGBTQIA2S+ Youth

Helplines:

Kids Help Phone: https://kidshelpphone.ca/ 

24/7 support for youth anywhere in Canada

Live phone chat: 1-800-668-6868 (available 24/7)

Text (SMS):  686868 (available 24/7)

Live Chat Online Counselling (available 7pm to midnight ET)

*Youth who identify as Indigenous can ask to be connected with a First Nations, Inuk or Metis crisis responder by messaging FIRST NATIONS, INUIT, or METIS to 686868

LGBT Youthline: https://www.youthline.ca/

Peer support for youth anywhere in Ontario 

Available Sunday to Friday, 4:00pm – 9:30pm

1-800-268-9688 or text 647-694-4275

Trans Lifeline: https://translifeline.org/ 

Peer support hotline run by and for trans and questioning people.

 Available 5pm ET to 1am ET, 7 days per week

Phone (Canada): 1-877-330-6363

Phone (US): 1-877-565-8860 

Peer Support, Storytelling, and Community Building:

Trans Care BC Peer Support (includes directory with information about specific community services): http://www.phsa.ca/transcarebc/care-support/peer-community-support/peer-support 

PFlag Canada (National Support with Local Chapters): https://pflagcanada.ca/. 

Rainbow Resource Centre (Manitoba): https://rainbowresourcecentre.org/. 

It Gets Better Edu: https://itgetsbetter.org/. 

TrevorSpace: https://www.trevorspace.org/. 

Sowing Gratitude, Reaping Goodness: How Thankfulness Benefits Us

When it comes to reducing stress, building connection, and finding fulfillment, there’s no better attitude than gratitude. Studies have consistently shown that thankfulness produces a host of psychological, social, and even physical benefits: it increases positive emotions, decreases feelings of loneliness and isolation, and even strengthens our immune systems. As Lesley Kelly, Co-Founder of the Do More Agriculture Foundation, emphasizes in a recent article, gratitude is a vital element of building resilience and strength within rural communities. 

While the saying “count your blessings” has become somewhat cliche, there are many authentic ways to cultivate gratitude. What’s important is to find practices that are meaningful to you. Integrating gratitude into our daily lives can help us reframe the past, find pleasure in the present, and hope for the future. 

Planting Seeds

The simple act of expressing appreciation—both for yourself and for the people and places around you—goes a long way. Whether spoken, written, or enacted, these messages can change the way we think, feel, and experience life. Consider trying out practices such as these:

  • Say “Thank You” – These simple words often go unsaid, but they can have a huge impact on those around you. Make it a habit to let your family members, friends, teammates, and neighbours know that you value and appreciate them.
  • Keep a Gratitude Journal – A regular routine of recording what you’re grateful for can be a powerful means of cultivating a resilient and hopeful attitude. Try listing three specific things you’re grateful for each day, and see how your thoughts develop over time. 
  • Show Gratitude to Yourself – While we tend to think of gratitude as directed toward others, it’s a gift that you can give to yourself as well. Thinking about or writing down the things that you love about yourself can help you develop a healthy sense of self-esteem that will ultimately allow you to be more effective in caring for others too.
  • Do Random Acts of Kindness – Sometimes, actions speak louder than words. Taking a moment to do something small to brighten someone else’s day can help build a strong sense of community.
  • Live in the Moment – Connecting with the present can help us become aware of good things that would otherwise go unnoticed. This awareness is the essence of mindfulness, which can include a variety of practices beyond meditation. One variation is to take a moment before enjoying a meal to appreciate the food you eat, where it came from, and those who prepared it. You can also practice mindfulness while going about your daily tasks, such as taking a walk. Focusing your awareness on your physical sensations can help you cultivate a deep sense of appreciation for both your own body and the places around you.

Gathering the Harvest

The rewards of thankfulness routines and rituals such as the ones outlined above are fruits that we reap over time. A recent study on gratitude conducted by Joshua Brown (Professor of Psychological and Brain Sciences at Indiana University) and Joel Wong (Professor of Counselling Psychology at Indiana University) found that the positive outcomes of thankfulness practices tended to be things that people realized gradually. They also found that the mental health benefits of gratitude slowly but steadily increased, eventually leading to a positive snowball effect. So, if at first it seems that your expressions of thankfulness aren’t getting you anywhere, be patient and be confident that eventually these practices will pay off. 

Gratitude and Grit

Naturally, expressing thanks is easiest when things are going well, but it’s equally if not more important to do during challenging times. According to Dr. Robert A. Emmons (Professor Psychology at the University of California Davis and a leading expert on gratitude), life’s difficulties can provide fertile ground for gratitude. Going through difficult seasons can help us remember not to take things for granted, and recollecting the bad times can help us see how far we’ve come. Furthermore, Emmons notes that there is an important distinction between feeling grateful (which is subject to emotions that are not always under our control) and being grateful (which is a choice that we can make even in the midst of loss). Being grateful doesn’t mean ignoring suffering; it means choosing to put these challenges into a larger, more hopeful context. 

The bottom line is that gratitude is foundational to cultivating a strong sense of overall well-being. It benefits us both as individuals and as members of a larger collective, and it has been shown to have lasting impacts on the brain. Finding ways to give thanks boosts our mental health and makes us better able to enjoy life, come good days and bad days.

Further Resources

Interview with Gerry Friesen, the Recovering Farmer

This past summer, Andrea Paquette, President and Co-Founder of the Stigma-Free Society, interviewed Gerry Friesen, the Recovering Farmer. Today, Gerry shares with us some more about his experiences and core messages as a mental health advocate.

On your website, you identify as “the recovering farmer.” In a few sentences, can you please tell us about that tagline and what it means to you?

In 2007, as our farm was winding down, I identified myself as the Recovering Farmer. I suspect it was done facetiously, but somehow it stuck. It was some years later that I delved into the actual meaning of the name. The dictionary defines recovering as “returning to a previous level of health, prosperity and equanimity.” Equanimity, defined as keeping an evenness of temper even when under stress, is something I continue to struggle with. And perhaps that’s why I am still recovering and not recovered.

What motivates you as a mental health advocate?

Since 2003 I have had my own journey with anxiety and depression. In that time I have dealt with numerous farmers and others, many of them facing similar challenges due to ongoing and increasing stress. As I have interacted with these folks, I have learned that talking and sharing has been helpful for myself. That has given me a real passion to “talk about it” in whatever forum I can. To see others begin the road to recovery invigorates me. To see the stigma decreasing encourages me.

 I understand that your work has involved specifically addressing the stigma that men face regarding mental health challenges. Can you tell us more about this aspect of your work?

Whether it’s a function of upbringing, culture, or society, men have traditionally been hesitant to talk about mental health issues. Oftentimes, and I know I fell into this, men were told to “work” their way out of it. That is the ultimate stigma. So in response men have a tendency to isolate themselves, withdraw from their community and attempt to deal with this on their own. The good news is that through the work of various key organizations such as the Do More Agriculture Foundation, the Stigma-Free Society and Farm Credit Canada, to name a few, the stigma is slowly dissipating.

But more needs to be done. I cannot stress enough how much “talking about it” helps. We learn from each other by sharing our stories. I find that when I open up about my journey, my ways of seeking help and the proven results others open up as well. We learn from each other. We build awareness and understanding of ourselves when we seek help from professionals such as counsellors or therapists.

As has been recognized to the highest echelons of governments, both federally and provincially, there is a continuing need to build on the resources already available. We need to ensure that each and every one of us has the ability to reach out and get the help that is needed. 

Your website describes you as a “humorist.” What have your lived experiences taught you about the power of humour when it comes to talking about mental wellness?

Sometime after my journey of discovery and recovery began, I was sitting by myself watching a sitcom. I started laughing out loud because of something I had seen. My teenage daughter stuck her head around the corner and asked whether I was okay. She told me she had never heard me laugh before.

I found that heartbreaking. I thought I had always had a sense of humour but realized that my mental illness had all but taken that away from me. I decided that day that I needed to laugh more.

Having said that, I now recognize that often people’s experiences of humor vary, and humor serves many different functions in our daily lives. Sometimes we use humor as a coping mechanism when things are not going well, and other times we enjoy a good laugh whether with others or even on our own.

A good hearty laugh reduces stress and anxiety, decreases pain, strengthens resilience, and calms our nervous system. It can turn a negative experience into a positive one. It has the potential to brighten your mood for the rest of the day.

 In a sentence or two, what is the core message that you would like to share with our readers?

There is hope and there is relief. Finding ways to cope, to heal, and to recover is possible. It simply becomes a matter of being aware. Stress, and along with it anxiety and depression, have an insidious way of getting to us, but if we learn to be aware and recognize when our mental health is suffering, we can be proactive in dealing with issues as they arise.

How can we best stay in touch with you?

Whether one on one, through presentations or in interviews I enjoy “talking about it”. Visiting my website at www.gerryfriesen.ca will provide more information on who I am and how best to contact me.

Thanks for taking the time to share with us, Gerry!

 

Tools for Transformation: Peer Support Worker Training

In partnership with Robyn Priest LIVE YOUR TRUTH, the Stigma-Free Society is proud to announce our upcoming Peer Support Worker Training sessions, tailored specifically for rural residents in Canada. This two-day virtual course will be held on November 1st and November 8th (8am – 4pm PDT, 10am – 6pm CDT, 11am – 7pm EDT, with breaks). This training will equip participants to facilitate peer support programs and become leaders in their communities. 

These sessions empower individuals with shared backgrounds to work together to develop wellness-related skills. Taking this training is a great opportunity to find and provide support for mental health, along with those who understand each other’s challenges!

What is Peer Support?

The Mental Health Commission of Canada describes peer support as “a supportive relationship between people who have a lived experience in common.” The benefits of this approach to emotional and social support have been proven time and time again.

One of the most reputable Canadian peer support training providers is Robyn Priest LIVE YOUR TRUTH, an organization that offers online training for both individuals and families. The training focuses on holistic approaches to wellbeing and practical strategies for promoting empathy and communicating effectively. Robyn Priest emphasizes that “peer support isn’t limited to mental health or addiction issues. It can be about anything anyone is going through; about life.” As human beings, we have a deep need for belonging. In addition to bridging gaps in professional mental health services, peer support can help us to build the connections we crave.

Peer Support in Rural Communities

Recent publications from the Mental Health Commission of Canada have emphasized that those living in rural and remote communities face specific challenges when it comes to maintaining wellness. These challenges include a relative lack of professional support services such as psychologists or counsellors. In these contexts, peer support is a great option. Because peer support can be easily done over video chat, it is a highly accessible resource.

No one understands the life and struggles of those living and working in agricultural communities better than those who have that shared experience. Within rural communities, shared experiences might include dealing with loneliness, burnout, stress around crops, unique family challenges, addiction, and so much more.

Robyn Priest herself reflects on the tremendous benefits of speaking with those who understand what you are going through: “I know having moved from the city to a farming community was a culture shock and being able to chat with others who had experienced that, or even just chatting with others who had dealt with dealing with crops, animals, the ever changing seasons, helped enormously. It was like – ahhh you get it.” These shared experiences allow us to empathize from a place of deep understanding. Training as a peer support worker will help you to translate that empathy into compassionate action. 

Key Benefits

Participants will gain an understanding of peer support fundamentals, as well as how to apply them in the contexts of one-on-one support and group facilitation. They will also learn how to share personal experiences in ways that help those facing similar challenges, including tips about demonstrating self-reflection and vulnerability while still maintaining professionalism. 

The training includes discussion and reflection on the importance of self-care as a regular practice. Supporting others can be an emotionally challenging task, making it all the more important to take a holistic approach to your own wellbeing. 

Overall, participants can expect to gain valuable knowledge and skills that will help them to do work that is nourishing, caring, and empathic—as a peer support worker or a support group facilitator, and indeed in all walks of life.

This rewarding work opens up many opportunities to cultivate strong and supportive communities. The possibilities are there for you to discover!

Training and Registration Details

Tailored specifically for rural residents in Canada, this two-day virtual course will take place on November 1st and November 8th (8am – 4pm PDT, 10am – 6pm CDT, 11am – 7pm EDT, with breaks). 

Thanks to a generous grant from Pacific Blue Cross BC, this training is free of cost, with a $50 deposit required to secure your spot. Your deposit will be refunded once you attend the session, unless you choose to donate the $50 to the Stigma-Free Society. Donations are always welcome! Deposits for those who do not participate will not be refunded and allocated to the Society. 

For more information and to register, please go HERE or email info@stigmafreesociety.com.

Spots fill up quickly, so register today! Don’t miss this amazing opportunity to build skills for cultivating empathy and understanding in your local community.