Self Care

Now that it is December there are many different stressors that arise. It may be final exams for university students or maybe the pressure of Christmas shopping or going home to see family. Whatever it is, we all deal with some sort of stress at one point or another. This is normal. But what do we do to handle our stress and take care of ourselves? Today we are going to talk a little bit about mental health and tips/tricks to help you manage stress over the holidays.

First let’s start with the Definitions:

Well-being – the state of being comfortable, healthy or happy

Self-care – the practice of taking action to preserve or improve one’s own health

Resiliency – the capacity to recover quickly from difficulties; toughness

Now let’s look at the statistics:

  • In any given year 1 in 5 Canadians will personally experience a mental health problem or illness.
  • Mental Illness indirectly affects all Canadians at some time through a family member, friend or colleague.
  • By age 40, about 50% of the population will have or have had a mental illness.
  • Suicide accounts for 24% of all deaths among 15-24 year olds and 16% among 25-44 year olds.
  • Almost one half (49%) of those who feel they have suffered from depression or anxiety have never gone to see a doctor about this problem.
  • Stigma or discrimination attached to mental illnesses presents a serious barrier, not only to diagnosis and treatment but also to acceptance in the community.
  • Mental illnesses can be treated effectively.
  • The economic cost of mental illnesses in Canada for the health care system was estimated to be at least $7.9 billion in 1998 – $4.7 billion in care, and $3.2 billion in disability and early death.
  • An additional $6.3 billion was spent on uninsured mental health services and time off work for depression and distress that was not treated by the health care system.

What you can do:

We all have mental health, but we don’t all make time to take care of our mental health. Why is this? Unfortunately, mental health is surrounded by lots of stigma, but we can help end this stigma. How is going to see a therapist or taking time out of our day to destress any different than going to the doctor or going to the gym? It’s not. We need to take care of all domains of our health including: emotional, spiritual, intellectual, physical, environmental, financial, occupational, and social. So let’s fight the stigma and talk about how we can take care of our mental health.

Stress affects everyone, but what can we do to help manage our day to day anxieties? We all have our own barriers to overcome and our own frustrations in our lives. No one stressor is greater or lesser than another. It is okay to have stress in your life, but we have to find ways to be able to manage that stress to help prevent it from affecting our overall health. Here are a couple options that I find can be most helpful. Try one out at a time and see what works for you. Not everything works for everyone so feel free to try a couple different things.

  1. Stick to your exercise routine. Or if you don’t have a consistent exercise routine start one! Being physically active can help relieve stress by getting your blood flowing and getting your mind off of any current stressors. It can also release endorphins in your body which produces the feeling of pleasure. By having a consistent exercise routine, you can improve self-esteem and it can give you a feeling of accomplishment. Maybe you can go for a short run, or hit the gym, or go to a yoga class, or whatever is the most enjoyable to you! I put my workouts into my schedule to make sure I put time aside to focus on my physical well-being. Some weeks I can fit in more workouts than others, but I try to make sure I get my heart rate up four times a week.
  2. Get 7-9 hours of sleep every night! I know this can be difficult when we are busy, but sleep is so important to get the appropriate rest we need to be rejuvenated for the next day. Without sleep we can become more easily irritated and make silly mistakes that we wouldn’t typically do.
  3. Meditate. I know a lot of people are hesitant to this one, but personally I have found this very helpful. During busy times at school or work I become very anxious, but by taking 5-10 minutes to just focus on the moment can really help calm those anxieties. I also find this can be helpful at bedtime as I always have difficulty getting my mind to stop racing as I go to sleep. Check out apps like Calm or Headspace. These typically have a few free meditations to try out and then you can decide if you would like to purchase a subscription.
  4. Eat healthy. Sometimes this can be the first thing to go when we get busy because let’s be real, cooking is time consuming. But sometimes there are faster healthy options as well. Instead of ordering pizza you can buy a premade salad or grab a couple ingredients to throw a salad together. Oh, and don’t forget about snacks! If you know it’s going to be a busy week grab some good protein bars or healthy snacks such as nuts or fruit to help get your through the day.
  5. Journal. We all have tough days or tough weeks, but the best way to stay positive is looking back through your day and finding one thing that you are grateful for. It can be something as simple as having a cup of coffee or clean sheets, or as specific as a good grade. This can help you reflect and take that positivity into your next day. It is important to start every day with a fresh start and a good attitude.
  6. Find a hobby. Doing something that makes you happy can help you rejuvenate and give you the energy you need to get the work done. Examples are baking, crafting, painting, scrapbooking, playing on a rec league, golfing, biking, star gazing, camping, hiking, etc.
  7. Set boundaries. During holiday season sometimes it can be hard to be around family for extended periods of time. Set boundaries for yourself and your family if you need to. There is no harm in communicating to a family member about how you don’t want to talk about something that may be a trigger to you. Remember communication is key.
  8. Talk to someone. This can be a friend, family member, significant other, therapist, or anyone else you feel comfortable talking to. Family and friends are always great people to lean on, but they may not always be able to understand or give the advice you need so if that isn’t working for you don’t worry. Try going to a therapist. These are trained professionals that are there to help you. Worried about having to pay out of pocket? Fear not. You can talk to your doctor and see if you they recommend any resources or ask if you can get referred to a psychiatrist. You can also check out to see their services or if you are looking for a psychologist check out

We hope this can help you manage stress and any mental health concerns you may have but remember if you are ever concerned for someone’s safety be sure to call 9-1-1. If you or someone you know is in crisis you can call the Manitoba Suicide Prevention & Support line at 1-877-435-7170.

Remember to be kind to one another. You never know what is going on in someone else’s life. Be there to lend a helping hand when someone is in need and never be afraid to ask for help.

Cold Season – It’s snot funny

It’s beginning to be that time of year again. All the kids just went back to school and what does that mean? Germs are getting spread around and cold season is right around the corner. How do I prevent this? When do I need to see a doctor? What are the best things to buy over the counter to help my symptoms? If you ask yourself any of these questions when you feel like you’re coming down with something, then this blog post is for you. 

**Disclaimer: this is a short article to help give you some information about cold prevention and treatment, but it is not a replacement for talking to a healthcare professional**

So how do we prevent theses annoying colds? 

Well there is no proven way to completely prevent yourself from catching a cold but there are some things you can do to try to decrease your risk.

First things first is hand washing! I know this seems silly because we all know we need to wash our hands, but it is always good to have a reminder! Make sure you wash your hands before you eat or touch your mouth, nose, ears, eyes because viruses and bacteria can enter through all those places. If soap and water aren’t available hand sanitizers work as well, but these are never a replacement for plain old soap and water! With the kids try to get them into the habit of doing the same thing but also make sure to us use antiviral/antibacterial wipes to wipe down toys and other shared items after they are done with them.

Secondly, disposable medical face masks. Though this isn’t as common in Canada to see people walking around with face masks on, but this is a great practice in the eastern side of the world. Anyone that you see with a face mask on is usually wearing it because they don’t feel great and are trying to prevent the spread of viruses and bacteria. It may not be the most fashionable thing, but you can buy them online for very cheap or you can buy patterned ones if that suits you better. So, try to prevent the spread and use a face mask as well as making sure you cough or sneeze into your elbow! This way you don’t cough/sneeze into your hand and then go open a door or shake someone’s hand and spread more germs around.

Next is taking care of yourself. Make sure you are drinking enough fluids each day and getting enough sleep. When we are stressed and not giving our bodies the rest we need this lowers our immune systems efficacy and makes us more prone to getting sick!! The recommended amount of sleep for adults is 7-9 hours each night so it is important to get some zzz’s to prevent yourself from getting sick. For more info on sleep in children click here and adults click here. Also remember to be drinking at least 6-8 glasses of 250 ml each day!!

Lastly are supplements you can buy over the counter. There are two supplements that have data shown to decrease duration and severity of a cold. These are zinc and echinacea. As soon as you feel a cold coming on with that annoying scratchy feeling in your throat or just feeling achy all over – try taking zinc or echinacea. Echinacea can decrease symptom severity and duration by about 1.5 days. Zinc has also shown evidence to decrease symptom severity and duration, but only if taken within 48 hours of onset of cold.

On top of this remember it is always important to be getting all your vitamins and minerals from the food you eat every day. If you are not able to get enough from your diet daily multivitamins may also be a good idea to add to your regimen. If you’re having difficulty with this, you can always talk to a pharmacist or nutritionist about other ways to improve.

Other things that put you at risk of getting sick include:

  • Working in child-care or children and caregivers of child attending child-care
  • Weakened immune system from chronic illness
  • Smoking – people who smoke are more likely to get sick and typically have a longer duration of a cold

When do I go to the doctor?

If you have any of the following symptoms:

  • Fever > 38.5 C (101.3 F) (in children >38 C/100.4 F up to 12 weeks)
  • chest pain
  • shortness of breath
  • thick, yellow, tan or green mucus that you cough up
  • cough with fever
  • cough lasting >7 days or comes and goes
  • unintended weight loss
  • foreign object aspiration
  • coughing up blood
  • drenching night sweats
  • worsening of symptoms or development of additional symptoms during self-treatment
  • medical history of chronic cardiopulmonary diseases (asthma, COPD, bronchitis, heart failure)
  • if you have AIDS or are taking chronic immunosuppressant therapy
  • hypersensitivity to recommended over the counter medications
  • any extreme pain (and in children ear pain, extreme fussiness, drowsiness or lack of appetite)

What can best treat my symptoms?

Let me take you on a quick tour of the cold section of a pharmacy. There are a ton of brand names out there so I am going to tell you the medicinal ingredients to look for on the box to treat the symptoms you may be having. Remember great advertising can go a long way but there are usually generics of many of the brands that can help you save a few dollars.

Let us start with non-pharmacologic treatment options:

  • Vaporizers/Humidifiers help soothe cough (Vick’s vapo rub can also help)
  • Armoatic oils – camphor, menthol or eucalyptus oils to help clear sinuses
  • Neti-pot à these can be helpful with clearing out your nasal sinuses but it is extremely important to boil water or use distilled water for a neti-pot due to risk of a brain-eating ameba from normal tap water
  • Lozenges – cough and sore throat
    • Menthol and zinc options also available
  • Hydration and rest – drinks lots of water and get some sleep!
  • Honey – soothing effect for cough (Cannot use in children <1 year old)
  • Tea with lemon and honey or chicken soup

Now let us head over to our pharmacologic treatment options:

  • Antihistamines – these are typically what you look for during allergy season, but they can also be great for colds if you have a runny nose. The way these work is they dry up your secretions so you don’t need to wipe your nose every couple minutes.
    • Names of antihistamines that won’t make you sleepy include cetirizine (Reactine), loratadine (Claritin), fexofenadine (Allegra). 
    • Names of antihistamines that you may want to take closer to bedtime include diphenhydramine (Benadryl), Doxylamine (included in Nyquil), Brompheniramine (Dimetapp), pheniramine (Theraflu products).
    • Side effects of these products have a fun way to remember them:
      • Can’t see (dry eyes)
      • Can’t spit (decreased salivation)
      • Can’t pee (urinary retention)
      • Can’t *poop* (I am sure you can guess what was supposed to rhyme there à constipation).
    • Due to these side effects they are not recommended in people older than 65 years old.
  • Decongestants
    • Nasal sprays: look for ingredients such as oxymetazoline, naphazoline, phenylephrine
      • Due to risk of rebound congestion these are only recommended to use for 3 days!!
    • Oral medications: pseudoephedrine (kept behind the counter, but is also in some combination medications), phenylephrine (in many combination cold medicine products)
      • Not recommended for anyone with pre-existing heart conditions, uncontrolled blood pressure, diabetes, hyperthyroidism, glaucoma, prostatic hypertrophy
  • Cough suppressants – do you have a dry annoying cough? Then this means you need to look out for dextromethorphan! This drug is great at increasing your cough threshold, so you don’t feel the need to cough as much. It is important to note that this medication should not be used more than indicated on the label and should not be taken along with any depressants including alcohol.
  • Cough expectorants – do you keep coughing up gross gunky stuff? Well the best thing for that is to either drink water or take guaifenesin to help you cough it out. This loosens and thins the mucus to help you get it out. Do not use this product for a chronic cough or smoker’s cough.

This is just a short list of examples of ways to help treat your cold and is NOT a replacement for talking to a pharmacist for any concerns you may have. Make sure to always ask a pharmacist about any drug interactions or health conditions you may have to find the appropriate therapy for you. Lastly, I want to make a note that it is important to know all of the medicinal ingredients in the medication you are taking because many combination products have acetaminophen (Tylenol) or ibuprofen (Advil) included and you want to make sure you aren’t also taking either those products for risk of overdose. I hope this little blog helps empower you to make the best decisions to get you feeling well.

Have questions or thoughts? Comment below!

What do we do behind the counter?

Hi everyone! So, for our first real blog post I thought I would talk about what we really do behind the counter. Trust me, before I went to pharmacy school, I also didn’t understand what was going on after I handed them my prescription!

Before I get into the details, I have a little DISCLAIMER – this is what our pharmacy, Exchange District Pharmacy looks like day to day, but this is slightly different at each pharmacy you go to.

So, let’s start at the beginning of the day. At 9:30 am we open the doors and get ready to see all of our wonderful patients. The morning is typically our busiest time trying to prepare all of our auto-refills, including blister packs, to get ready for people to pick up and get all of our deliveries done for our first pick up at 10:30am. Along with this we typically have people come in to pick up their medications, drop off prescriptions, get an injection, and ask any questions they may have in person or over the phone. This may sound hectic but who doesn’t love the hustle? I sure do!

But let’s rewind a little. From the time you come in with that white paper saying what medication you need until the time we give you the vial of medication this is what goes on behind the counter:

1. We enter the prescription into our computer system along with your insurance to make sure it is processed properly.

If you’re new to the pharmacy we gather information about you to put into our system to double check any allergies, medical conditions, and other medications you may be on along with vital information for your insurance.

2. We then run it through your insurance – this is a vital step!

Insurance is a funny thing, sometimes it works just fine and sometimes it sends us on a rollercoaster. There are many different types of insurance and many different plans. We always try to find the most cost effective option for you and sometimes that means we have to call your insurance company or help you figure out the right paperwork to submit so you get the best price. Unfortunately, when insurance problems happen, they usually take a little while, but we are doing our best to help you as fast as we can.

3. After the insurance is dealt with, we print the label and count out your medication and yes, we use that fancy little tray to count by fives! (Or 2s or 3s or whatever works)

Sometimes we have to double count and back count what is left in the bottle depending on the medication. During this time we usually also check about how many refills you have left, or if your birthday is coming up so we can give you a little birthday card. We truly want you to have the best experience since we know that coming to get a prescription usually means you may not be feeling the best.

4. After this whole process is complete it heads over to the pharmacist.

Our amazing pharmacist is here to double check the appropriate medicine is in the vial, the medicine is appropriate for whatever is bothering you, there are no drug interactions with your other medications, you understand how it works, how to take it, where to store it, and what side effects may occur. Lastly, the pharmacist is here to answer any questions you may have. If there are any concerns, we typically speak with you to explain what is going on and call your doctor to figure out a plan. We work as a team with you and your doctor so everyone who is involved is on the same page.

Though this entire process may not seem very long since it is only 4 steps, do keep in mind we may have multiple patients waiting at the same time and people calling to ask questions as well. We all do our absolute best to make this an overall great experience for you as we truly care about all of our patients. We love to get to know about our patients and be able to build a lasting and trusting relationship! If you have any more questions about our process please comment below, call us at 204-942-0573, or email us at

About us and our new blog!

Hi readers! We are excited to have you here!

For our first blog post we want to give you a little background about ourselves and why we are doing this. To start let us talk about our amazing owner and pharmacist, Ryan Chan. His unique approach to pharmacy is simple and practical. Just be “REAL”.  He is friendly, easy to approach, and competent. Ultimately, he will look after you. Ryan graduated from the University of Manitoba with his Bachelor of Science in Pharmacy. A few years out of pharmacy school he had the opportunity to open his first pharmacy, Greencrest Pharmacy, which is still located at B-2750 Pembina Hwy. He can still be seen there staffing the pharmacy on some Saturdays! After getting lots of experience managing and operating Greencrest he decided to come to the Historic Exchange District to open our lovely Exchange District Pharmacy! We have only been open for a few years downtown, but we are enjoying getting to know all the other locally owned stores around us and meeting all of our local patients.

Along with Ryan you can also see our amazing pharmacy technician Debra. Debra has lots of community experience as well as over 12 years in pharmacy education both as an instructor and as a faculty head overseeing CAAHE programs. In February of 2009 Debra was appointed to CAPT’s National Board of Directors and held the position of Director of Internal Affairs until May 2013.  She also held a seat on Council for the College of Pharmacists of Manitoba for a 2 year term. She is very active in her community and volunteers with numerous local events and school advisory committees. We are very lucky to have Deb at our pharmacy! She loves working with patients and finding new and exciting activities for outreach opportunities in the community.

Ryan and Deb are the Exchange District Pharmacy Duo that you can see anytime you pop your head into our pharmacy. With our small staff we are able to get to know all of patients well and give a family feel to your pharmacy experience.

The reason we decided to start this blog is to bring your pharmacy questions straight to your phone, tablet, computer or wherever you’re reading this. We want to offer pharmacy knowledge straight to you to help educate you and empower you as a patient. We will be posting information about new therapies as well as important health information to keep you living your best life!

If you have any blog post suggestions, please comment below and we will make sure to add it to our list of topics!

Happy blogging!


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