How to Self-Direct and Advocate for Your Mental Health
Bonnie Kowaliuk
Mindfulness Coach, Transformational Leadership Consultant at Senses Mindfulness Coaching & Co-Founder of Man Wave Movement
How are you?
How are you truly feeling?
Although we’ve made strides in our sense of belonging and life satisfaction, our mental health is still floundering.
Statistics Canada claims that one in four adults reported moderate to severe symptoms of depression, anxiety, or post-traumatic stress disorder in 2023. While mental illness impacts people of all ages, identities, and cultures, the same report shows a high prevalence of these conditions among young adults, Indigenous people, and 2SLGBTQ+ individuals.
But we are not only struggling with these conditions. We are also grappling with roadblocks to access support—which call for a desperate need to self-direct our care.
Roadblock #1: The stigma surrounding mental health is still alive.
For example, leaders might wear a cloak of secrecy around their struggles instead of remaining authentic. They may want to convey perfection even though there’s no such thing.
Men also grow up thinking they must be strong providers who can’t show vulnerability because they see it as a sign of weakness. So they often walk around stifled by silence and disconnection.
The youth population tends to struggle as well, especially with the “constant negotiation between being ‘sick enough’ or ‘not sick enough’” to ask for help and receive services.
Roadblock #2: The public mental health care system is backed up and short on counselors.
Public mental health services tend to be underfunded or so overwhelmed that wait times are incredibly long. 1 in 10 Canadians wait about four months for local community counseling, and the wait can be longer for children and youth.
Provincial and territorial health plans do not always cover counselors. As Professor of Psychology Dr. David Dozois says: “Psychologists are covered only as long as they’re in a government-funded hospital agency or clinic. If they’re not, then the cost of a psychologist is considered extraneous to the public health system.”
On top of that, there’s a shortage of public health counselors because many pursue better pay in the private field. This means you can see a private practitioner sooner than a public health one, yet you’d need the financial resources to do so.
Roadblock #3: The private sector also has its limitations.
You may use employer-based insurance benefits to pay for private mental health services. However, most of these benefits limit the number and type of sessions covered. This risks the need to pause services or get on a waitlist for a public health practitioner.
If you don’t have insurance benefits, you’d have to pay for private counseling out of pocket, which ranges between $100-250 per session, depending on the provider and province. Yet, the high cost of living and potential recession might make this difficult to afford.
It comes down to education.
The stigma, public health crisis, and private sector limitations make mental health care a steep hill.
But education can help us climb it.
Community awareness about mental health topics, how the system works, where to get help, and other resources is crucial to start self-directing your care.
Here are some links to get started:
What does self-directing your mental health mean, and why does it matter?
Self-directing your mental health means feeling empowered to understand who you are, what you are going through, and what you need to heal from the inside out.
It’s about researching, questioning, and connecting with others to navigate the roadblocks to mental health support and get the care you deserve.
Advocating for yourself is crucial because no one else will do it for you. It allows you to enhance your functioning, care for your loved ones, and enjoy a more fulfilling life.
Tips to self-direct your mental health care
1) Build a COMMUNITY of support
● Find a healthy and functional network of people who can listen, lend a hand, and share their struggles, letting you see that you are not alone.
● Foster safe spaces where you can be vulnerable, feel heard, draw from and contribute to the collective wisdom to help each other (i.e., community care).
● If you can’t find a network that resonates, tap into your inner leader and build a community alongside people with common interests or needs.
For example, you can join our ongoing group offerings, such as the Mindfulness-Based Stress Reduction (MBSR) program, our newest Gottman Method couples group, or our upcoming Men’s Well-being in the Workplace Workshop.
2) Find the right SPECIALIST for you
● Identify your symptoms, challenges, and past experiences, and do your research. Who would be the best specialist to support you? (e.g., coach, counselor, holistic practitioner). What kind of modality would suit you best? Do you want online or in-person services?
● Look for specialists in your area and browse their websites. Do you connect with their story? Do they have experience or specialize in what you are going through? What are their certifications, approaches, and testimonials? Are they culturally competent to serve you? What are their rates and insurance options?
● Book a free consultation with your top candidates to verify if they are a good fit. Get a sense of their personality, style, and communication. Some practitioners offer sliding scale options, so don’t be afraid to ask for those if money is tight. If they are a good fit, start your journey and continue monitoring your relationship to ensure they are still the best specialist for you.
Check out our coaching services and book a free consultation for more information. We offer buddy coaching, which may address financial concerns by splitting treatment fees between you and your buddy!
3) Advocate for YOURSELF
● Define your best vision of self. What does it look like? What do you need to get there? Then, get resourceful—research, call your insurance to learn more about your benefits, ask your friends and family for recommendations, and go to the local library to access free resources.
● Evaluate your habits and coping mechanisms: Are they serving you or exacerbating your hardship? Keep the ones that support you and work on shifting the ones that don’t. When faced with a decision, ask yourself: What does the best vision of myself wish that my current self would do today?
● Set clear, consistent, and healthy boundaries to protect your mental health at home, work, relationships, and the community.
Here’s a mindfulness practice to help you tap into your capacity to self-direct your mental health.
Start self-directing your care today!
Navigating your mental health can feel daunting, especially when the stigma and systems in place prevent you from getting the care you need.
But with awareness, education, and the community-specialist-self triage, you can start standing up for yourself and your well-being.
Need support? Call 403.519.1959 or email info@sensesmindfulness.com to access personalized mindfulness coaching.
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