Lucilla Girotto Mental Health Practitioner in Campbell River

When someone offer you support, do they really connect with you?

lucilla@girottoconsulting.com (Lucilla ) — Tue, 29 Oct 2024 02:08:40 GMT

I began my journey as an educator over 20 years ago. At that time, I didn’t have formal training, but I possessed strong skills; I was among the few able to teach website development and photo editing software. It quickly became clear to both me and my employers that I had a talent for making complex topics easy to understand.

It all came down to this: I wasn't truly happy until my students understood and mastered the topics. I consistently looked for ways to simplify my lessons, creating step-by-step processes and identifying specific tips that would lead to those pivotal "a-ha" moments for my students. I drew upon my own experiences with learning new software and applications to become a more effective educator.

I continue this approach today as a mental and emotional health practitioner working with expatriates and organizations. I frequently draw on my experiences as an expat, immigrant, and English as a Second Language speaker to connect with my clients and navigate cultural differences, which often lie in the small details.

A few weeks ago, I attended a short training session. The facilitator aimed to keep the atmosphere light and engaging by creating a trivia game based on a popular North American TV show. However, they didn’t consider that half of the participants were immigrants and might not understand the references. The rules of the game weren’t explained upfront, leaving many of us confused about how to participate. While the Canadian-born attendees responded with enthusiasm, we immigrants struggled initially. Thankfully, we eventually figured it out after a couple of rounds, but I couldn’t help but wonder if the experience could have been more engaging and educational for everyone involved. It emphasizes the importance of understanding your audience—their challenges and what pieces are missing from their puzzle.

This is why, if you’re living abroad and seeking to improve your mental wellness, it’s crucial to find someone who shares your experiences as an expat. Look for someone who understands the same issues, triggers, and victories. A practitioner who can leverage their own journey for your benefit and truly see you in your uniqueness.

The ultimate goal should be to establish a deep connection between you and your mental and emotional health practitioner.
If you're living abroad and you've hit a slump, book a session with me. I use a mix of Emotional Freedom Technique, Cognitive Behavioural Therapy, Hypnotherapy and Emotional Intelligence to support my clients during they journey in a foreign country, so they can evolve and achieve their goals.
To book a private session click here.

How much do you know about the Canadian Workplace Culture?

lucilla@girottoconsulting.com (Lucilla ) — Tue, 29 Oct 2024 02:02:05 GMT

Finding a good job when moving abroad can be challenging. By "good job," I mean one that aligns with your education, experience, and expertise. If you struggled to find such a position, it might be due to two main reasons: first, you may not understand how the hiring system works in your new country, and second, you might be applying your native cultural mindset to the job hunt. What works in your home country may not be effective in your host country.

Understanding the workplace culture of your new environment is crucial for both job searching and job retention. Many talented, skilled, and educated immigrants take low-paying jobs simply because they lack "Canadian experience"—meaning they have not worked in Canada before. Employers often hesitate to hire immigrants because they are unsure if these new hires will understand the local system and adhere to its rules.

This is why I am passionate about my role as a facilitator at the Workplace Language and Culture Hub, offered by the Immigrant Welcome Centre of Campbell River and funded by the Royal Bank of Canada. Alongside Chris Gunn, I work with talented immigrants aiming to advance their careers and integrate into Canadian workplace culture. My focus is on exploring the differences between their home country's workplace cultures and that of Canada. Through meaningful conversations and examples based on my experiences as an expat, I help my students examine soft skills, conflict resolution, unwritten rules, and cultural shock. Together, we shift their perspectives, as knowledge and adaptability are key to thriving in any new community.

For example, when I first applied for jobs in Canada, I wished someone had told me that soft skills are just as important as hard skills and that they can be learned. In Italy, my resume simply listed my work experience and hard skills, without acknowledging my soft skills. I had them, but no one had taught me how to articulate them.

As my career has evolved, I now dedicate extra effort to developing my soft skills while also documenting my success stories and achievements. I continually observe the workplaces I encounter, as there is much to learn from those around me. One of the reasons I do this is to share knowledge and experience with my students. I believe it's important for them to hear from someone who has faced similar challenges and uncertainties.

We are all unique, navigating our adaptation to a new community while striving to remain true to ourselves. That is the beauty of being an immigrant.

How to navigate culture shock and get out of the slump

lucilla@girottoconsulting.com (Lucilla ) — Wed, 16 Oct 2024 22:25:41 GMT

Have you ever felt that unsettling feeling of culture shock when moving abroad? It can be a bit overwhelming, but don’t worry—having some strategies in place can really help you stay mentally well.

Let’s dive into that uneasy feeling of wondering if you made the right choice by moving to a new country. It's a tough cloud to navigate, but you’re definitely not alone. Whether you're an expat, immigrant, or digital nomad, almost everyone faces culture shock at some point.

When you relocate, you typically go through something called the Cultural Adaptation Cycle. It often starts with the Honeymoon Stage, where everything is fresh and exciting! New places, sounds, and smells all contribute to a thrilling adventure. But soon enough, the constant need to adapt can become exhausting. You might start missing the comforts of home, and the differences in cultures can feel frustrating or even overwhelming.

That’s when you hit the Slump, a challenging place to be. During this time, it's important to focus on your mental well-being. The great news? Many people go through this, and there are effective ways to help you out! Here are some of my top tools to pull you out of that slump:

1. **Journal It Out**: Write down your feelings and the situations that triggered them. For example, feeling stressed about finding a doctor in a new place? Getting your thoughts on paper can lighten your mental load and provide clarity.

2. **Reflect on Your Values**: Take a moment to list your core values and find ways to weave them into your new life. Remember, you don’t have to abandon what’s important to you while adapting to a new culture. Revisiting your values can give you a solid foundation as you navigate this new chapter.

3. **Try the Emotional Freedom Technique (EFT)**: This method can help you acknowledge your feelings and reduce stress. EFT offers both instant relief and a way to tackle deeper issues over time.

4. **Reach Out for Support**: Don’t hesitate to ask for help! Whether it’s chatting with a friend, counselor, or mental health practitioner who understands the expat experience, seeking support is a brave step.

As you work through the Slump, you might discover that there are ways to embrace the host culture while still holding onto your authentic self. This part of your journey is often referred to as Realisation.

And guess what? At the end of this cycle awaits the Adaptation Stage! You’ll learn to accept and appreciate the differences between cultures, and you’ll feel more confident navigating your new surroundings with emotional strength.

Let me help you navigate the challenges of adapting to a new culture. That's exactly the space where I thrive with clients! Book a private session: https://tidycal.com/girottoconsulting/coaching .

How immigrating to a new country affect your mental health

lucilla@girottoconsulting.com (Lucilla ) — Thu, 06 Jun 2024 01:59:52 GMT

Today, let's talk about how immigrating to a new country can affect your mental health.

Did you know that when immigrants first arrive in a new country, they are usually healthier, both physically and mentally, than people born in that country? This is good news, right?

But as they spend more time there, their health starts declining. This is called the “healthy immigrant effect”. That is definitely NOT good news!

Have you noticed this in your own life since moving to a foreign country?

When I look at my time in Canada, I can see it's true. Getting older brings its own aches and pains, but adapting to life in a new country has also taken a toll on my mental health. That's why I decided to become a Mental and Emotional Health Practitioner – not just for myself but to help others too.

If you're in a similar boat, I'd love to hear about your experience. Do you know where to turn for help when you need it? What tools or strategies do you use to support your mental and emotional well-being? If you're not sure, let's chat. I'm here to help and can create some free resources for you.

One resource that you can use right now is my free guide " How to feel whole again while living in a foreign country ". The guide consists of three steps: reassessing your core values, identifying your triggers, and participating in a guided tapping session to lower your cortisol level and get in touch with your emotions.

Remember, you're not alone!

Have you ever experienced workplace stress?

lucilla@girottoconsulting.com (Lucilla ) — Thu, 06 Jun 2024 01:56:55 GMT

Have you ever experienced workplace stress? I bet you're thinking "Well, who hasn't?"

The alarming statistics are that it's estimated that at least 500,000 of the employed population in Canada are unable to work each week due to a mental health problem or illness (Dewa et al., 2010; Statistics Canada, 2011).
So if you have experienced stress at work, you're right, you're not alone - which actually isn't good news.

Work-related stress that is left unresolved over a long period of time has the potential to develop into burnout. Poor psychosocial working conditions (job stressors) can significantly increase the risk for mental health problems and illnesses (Memish et al., 2017), and it significantly impacts existing mental health problems and illnesses in working adults (Howatt et al., 2018). When work environments are not supportive of staff concerns and efforts, the resulting gap between expectations and reality can further contribute to frustration and stress.

Now, what can you do about it?

1. Advocate for yourself and your coworkers. Ask to receive training about mental health in the workplace.
2. Learn tools to manage your emotions. It's very rare that we were taught that skill as kids, however, it's a very important one! There are many tools available, a few are: Cognitive Behavioural Theraphy, Emotional Freedom Technique, Emotional Intelligence, Hypnotherapy and self-hypnosis. They are easy to learn. My favourite is Emotional Freedom Technique, also called Tapping, because it works, and gives results quickly!

Now, if you're an employer, are you aware that the economic impact of mental illness in Canada is estimated at well over $50 billion each year? According to a 2016 publication from the Ontario Chamber of Commerce. this translates to around $1,500 per employee per year on average. That was pre-pandemic...

As an Emotional and Mental Health practitioner, I can teach how to manage emotions by building a tool kit of resources and techniques that are effective and can be learned quickly. I offer one-to-one coaching sessions, in-person group programs and online programs.

My program about mental health in the workplace is highlighted here .

If you're inter e sted in what I do, email me at lucilla@girottoconsulting.com . I love chatting about mental and emotional health!

When networking leaves your mind racing

lucilla@girottoconsulting.com (Lucilla ) — Fri, 15 Mar 2024 23:36:26 GMT

Yesterday, I attended my first post-Covid networking event, and I realized how good I was at it. I'm not ashamed to say it out loud because I had to learn that skill.

As an introvert, it's getting harder for me to adjust as I age, but I'm proud of myself for stepping out of my comfort zone. I'm also an ESL (English Second Language) speaker, and networking for business was new to me before coming to Canada.

I had never owned a business in Italy, so when I started my web and graphic design business in Canada in 2012, I had to learn how to network the Canadian way. With time, practice, and experience, it became easier for me to do it. I like people, but social events, especially those with lots of people, background noise, and short conversations, leave my mind racing and my body over-energized. It can be challenging to have a good night's sleep when my mind keeps going back to conversations and scenarios during the day. Do you ever experience the same thing? I bet you do.

Anyway, when I came back home yesterday evening, I decided to take action and stop this nonsense. First, I went for a walk with my dog to burn down some extra energy that was making me extra talkative and annoying my teenage son. Then, I did a 15-minute tapping session and brought my racing mind level way down. My son was very thankful for that!

Tapping is such an effective tool, and very easy to learn. It's an important part of my practice and it's included in my program about mental health in the workplace. More details on this program here.

Would you be interested in watching a few videos that show you how to sue tapping? Let me know in the comments!

Gratitude reflections from an ex-non-believer

lucilla@girottoconsulting.com (Lucilla ) — Sat, 09 Mar 2024 00:56:41 GMT

Have you ever felt like gratitude is just a concept for believers? Well, let me tell you, as a former non-believer in gratitude , my perspective has changed. I've come to realize the immense power of gratitude in shaping our thoughts, actions, and ultimately, our lives.

My journey from Grinch to Gratitude Goddes started - no kidding eh! - during Covid. A coach I followed suggested we keep a journal to record all our #ofcourse moments. #ofcourse moments are all things that happen to you that go smoothly. Did Amazon deliver on time? #ofcourse. Did you find flour on the shelf during the first months of a pandemic? #ofcourse. You got the idea.

That little exercise slowly changed my perspective, making me realize how good life was despite, well, all the chaos around me. So I started to journal what I was grateful for. I started from the basics, which I'm ashamed to say I've always taken for granted: food, shelter, health, and family (I would later on learn about the Wheel of Privilege and Power, but that's a topic for another post.)

That led me to be more specific, and to dig deeper into what I was grateful for: a "job" became an "above living wage job" and then a "job with health benefits" and so on. Some days I would just repeat myself, others I would find new things to be grateful for.

I find it a fascinating topic - how the mind shapes our future. By changing your perspective, you gain new possibilities.

So here's my advice to go from doom to hope : keep a list of the things you're grateful for. The next time that you feel angry, frustrated, or a bit depressed, make a list and literally count your blessings. Making a list helps you to stop obsessing over the current situation. Studies show that practicing gratitude regularly can raise your mood and also boost your self-esteem, willpower, long-term health, and even your level of success in life! Too busy to make gratitude lists or keep a gratitude journal? Try writing short notes about gratitude to yourself and keeping them in a jar. At the end of the week or the month, open the jar and count your blessings.

There are difficult times in everyone's life, but practicing gratitude on a regular basis gives you the power and inspiration to remain positive as you overcome challenges. That's why gratitude is one of the tools I teach in my program "How to Reduce Stress and Improve Mental and Emotional Health" which is specifically designed for businesses and non-profit organizations. The purpose of this program is to help their staff who are dealing with stress, burnout, and anxiety to improve their emotional well-being and feel empowered. Read more about the program.

The most stressful part of your life

Mon, 04 Mar 2024 23:51:06 GMT

Almost one in two Canadians experience high levels of stress while on the job

Did you know that nearly half of working Canadians , that is 47%, consider their work to be the most stressful part of their daily lives? This means that almost one in two Canadians experience high levels of stress while on the job. Whether you are an employer or a colleague, it is important to understand that this stress can have a severe impact on the employee's overall well-being and work performance. Working under constant stress can lead to disengagement, irritability, fatigue, and burnout. If you have experienced these symptoms, you might be one of those Canadians who is struggling with work-related stress.

Mental health has become a popular topic of discussion in the recent years, and it will continue to be so in the coming years. In Canada, one in five people experience a mental health problem or illness in any given year . However, according to the updated statistics from January 2024, the number has increased to one in four ! This is a significant increase and means that every fourth person you encounter, whether in your workplace, social circle or any other setting, may have or will have mental health issues.

Despite the overwhelming challenges we face in life, we can take control and improve our mental health . With the right tools and techniques, we can learn how to cultivate mental well-being, even in adversity. Some of my favorite tools include:

keeping a gratitude journal, which may sound cliché, but it’s effective;
tapping, an ancient technique that can effectively reduce cortisol levels and is easy to learn; and
cultivating a hobby, do something just for the fun of it! I'm currently learning to paint with watercolors. It brings me joy and helps me to let go of my perfectionism.

There are many tools that we can use to keep good mental health. I'll write about it in the next posts.

What are your strategies for taking care of your mental health? What works for you when you're mentally and emotionally overwhelmed?