Mental Health and Wellness
Mental Health and Wellness
Embedded Files
9-8-8 is Canada’s new helpline for anyone who is thinking about suicide or who is worried about someone they know.
Winter_spring 2025 52N Brochure (17 x 11 in) (14 x 8.5 in) Page 1.pdfWinter_spring 2025 52N Brochure (17 x 11 in) (14 x 8.5 in) Page 2.pdf
How Do I Help My Friend.pdfSetting Mental Health Goals.pdf
Signs of Anxiety.pdf
A helpful educational website to help youth and families navigate mental health.
CMHA Wellness Support Line
CMHA Wellness Support Line
Call for support
Meewasin_Supports_Mental_Health.pdf
Bounce Back - Reclaim your health
Bounce Back - Reclaim your health
BounceBack is a free, guided self-help program effective in helping adults and youth 15+ manage low mood, mild to moderate depression, anxiety, stress or worry. Through telephone coaching and a selection of skill-building workbooks to choose from, participants can customize their own program, learn ways to overcome their symptoms and improve their mental well-being now and in future. Go to https://bounceback.cmha.ca/ for more information!
Traffic Circle (Neufeld, 2013)
Traffic Circle (Neufeld, 2013)
When you experience frustration, identify your options. How can you solve your problem? How do you cope with the frustration?
CHANGE: Can you change your circumstances? Resolving your problems, or changing your situation will alleviate your frustration. But this is not always possible. If you can't change your circumstances, you may need to adapt to the situation.
ADAPTATION: Can you adapt to what is happening? Can you use humour or change your thinking so that you can accept the circumstances that are causing frustration? Sometimes people can change their own behaviours or thought process to adapt and accept their circumstances. This will help to alleviate your frustration. But this is not always possible.
ATTACK: If you cannot change or adapt to a situation that is causing you frustration, this frustration will build up and may come out in negative ways. You need to find a way to vent your frustration. Find a trusted person to talk to, or write in a journal. Use music or art as a way to release your frustration. Move your body, lift weights, jog, join a sport; exercise can be a positive way to release tension and improve mental health.
Stress- a physiological response to a perception of a lack of control
Stress- a physiological response to a perception of a lack of control
Resiliency- the ability to cope, persist in the face of adversity; the capacity to "bounce back"
Resiliency- the ability to cope, persist in the face of adversity; the capacity to "bounce back"
Stress is the problem; Resiliency is the answer.
Stress is the problem; Resiliency is the answer.
Healthy Approaches to Stress
Understand the Stress Response (Why do I feel like I do?), its purpose and its various levels
Interpret the stress response as positive, not negative. See it as a challenge to be faced. A problem to be solved.
Identify the problem that needs to be solved. Seek solutions. Seek assistance and help of others.
Grounding, breathing “centering” techniques
Don’t turn in – reach out-Talk about your feelings
DO NOT AVOID
Unhealthy Ways of Coping with Stress
Withdrawing from people
Excessive alcohol intake
Smoking
Using drugs to relax
Excessive sleep
Taking out one’s stress on others (lashing out, anger, outburst)
Self Harm
What can I do?
What can I do?
Pay attention to:
Pay attention to:
Exercise
Exercise
Triggers the growth of new brain cells
Sleep
Sleep
A sleepless night increases stress levels. Deep sleep helps the brain clean out toxins.
Healthy Diet
Healthy Diet
Eating more fruits & vegetables improves emotional well-being
Do the ordinary things
As mundane as life can get at times, it is important to remember to attend to the ordinary.
Recall that stress and control are related. When we feel stress, it is typically a result of a lack of control over something in our life. Taking time to do some of the ordinary things helps us to take control. Also recall that one does not always have to get control over the thing that is stressing us out. We just need to get control over something, so choose the things you can control (diet, sleep, exercise, hobbies, etc…).
When you are feeling stressed, not in control, try reframing your thoughts:
When you are feeling stressed, not in control, try reframing your thoughts:
I have….(external supports)
I am… (inner strengths)
I can…(interpersonal and problem solving skills)
In-the-moment stress relievers:
❑ Breathe ❑ Practice Positive Self Talk
❑ Move your body ❑ Prayer
❑ Write it down, make a list ❑ Smile
❑ Laugh
❑ Ask, “On a scale of 1-10, how much will this matter in 1 week?”
Feeling Stressed?
Feeling Stressed?
Emotional Regulation
Emotional Regulation
Look for ways to help yourself cope through these difficult times. Go here to see some ideas.
A Short Meditation Exercise
A Short Meditation Exercise
Getting Grounded in the Present (3:46 mins)
Getting Grounded in the Present (3:46 mins)
This exercise guides you through using your senses of sight, sound, and touch to practice focusing your awareness on the present moment. This is useful when you find your focus caught up in worry about the future, or thoughts about the past.
Crusaders, we challenge you to Choose Happiness this Week!
Crusaders, we challenge you to Choose Happiness this Week!
The concept of "Choosing Happiness" may seem unfair to someone who lives with depression, anxiety, trauma, grief, and loss. Although we can never change what happens to us in any given moment, with awareness we can choose how to respond.
Real happiness is not about the grin we wear on our face, it's about learning how to lean into loving ourselves and others in good times and in bad.
Daily Challenge #1 – Kindness
Daily Challenge #1 – Kindness
Kindness is infectious.
“Weird...something happens when you smile at people. They smile back”
Acts of kindness benefit everyone involved and inspire feelings of happiness and gratitude. Perform at least one random act of kindness today.
They can be as simple as holding a door open, being a courteous driver, or allowing someone to go ahead of you in a line-up.
Be aware of how each act feels.
You may notice, both you and the recipient share the good vibes.
Enjoy the feeling.
Daily Challenge #2 – Complaint Day
Daily Challenge #2 – Complaint Day
Observe yourself as you complain – about anyone, everything and anything.
As you become aware of your complaint, stop and replace it with a positive.
For example, a rainy day helps our flowers bloom.
A cranky family member may be in need of empathy and a few kind words.
Find goodness in what is around you; the people who surround you, the everyday technology that makes life so much better, the beauty of the landscape.
Daily Challenge #5 – Appreciation of Self
Daily Challenge #5 – Appreciation of Self
Developing a deeper appreciation of self, starts by learning about ourselves.
Today, write a list of everything you do well. Make this list as long as you would like.
Choose anything – big or small -- singing, cooking, public speaking, telling jokes.
As you write your list, think of times you used these talents and how they served you and those around you.
Daily To Do's for the Challenge
Daily To Do's for the Challenge
Each day this week we will set a new challenge for you in our Happiness Project.
1. Start every day of this challenge with a few quiet moments and a morning mantra.
Before you get out of bed, take five minutes to breath deeply and focus your thoughts. Choose a simple few words that resonate with you. Something simple and mood lifting.
A few examples:
~Today I will make the best of each situation~
~Today is going to be a good day~
~Today is an opportunity to make a difference~
2. End each day with Gratitude.
Consider three good things which happened to you today. Write them down.
3. Keep a journal.
Write out your daily mantras and keep a list of things you are grateful for. Attitudes of gratitude takes practice. Commit to this week of daily challenges. Journal your experience and see how your days become filled with a little more happiness, because you are choosing happiness.
Daily Challenge #3 – Choose the Right People
Daily Challenge #3 – Choose the Right People
Spend time with nice people who are smart, driven and likeminded. Relationships should help you, not hurt you.
Surround yourself with people who reflect the person you want to be.
Choose friends who you are proud to know, people you admire, who love and respect you – people who make your day a little brighter simply by being in it.
Life is too short to spend time with people who suck the happiness out of you. When you free yourself from negative people, you free yourself to be YOU – and being YOU is the only way to truly live.
Daily Challenge #4 – Let go of the Drama
Daily Challenge #4 – Let go of the Drama
Observe episodes of real life drama today.
Do you see gossip, speculation on the news or conflict between friends? At home?
Once you identify the drama, step aside and observe.
Do not engage in the situation; just watch it unfold. What would be a more effective way of approaching the situation?
Can you think of solutions which would better serve everyone involved?
Enjoy the sunshine today Crusaders!
Healthy Approaches to Stress
Healthy Approaches to Stress
*Understand the stress response (Why do I feel like I do), its purpose and its various levels.
*Interpret the stress response as a positive, not a negative. See it as a challenge to be faced; a problem to be solved.
*Identify the problem that needs to be solved. Seek solutions and assistance of others.
*Grounding; breathing; 'centering" techniques
*Move your body
*Write it down, make a list, journal
*Practice Positive Self-Talk
*Pray
*Don't turn in...Reach out. Talk about your feelings.
*DO NOT AVOID
Staying Well
Staying Well
5 Ways to Stay Connected during this quarantine:
Feel it- all of it! Don't ignore how this is impacting you. Your feelings matter.
Drop your Shoulders- anxiety can't live in a calm body.
Connect with Friends- We are social beings & we need face-to-face connection. Video messages and on-line calls are important.
Gratitude-Misery loves miserable company. Don't be that person. Joy is a choice so choose it. Adjust your lens on how you see things. There are blessings out there.
Give it Away- you are at your best and emotionally regulated when you have empathy & compassion. Choose KIND.
~One small positive thought in the morning can change your whole day~
Tips to help with big feelings during this time:
Tips to help with big feelings during this time:
Connect with others!!! Keeping your distance, reach out and call or video chat at least once a day with someone that is not in your household.
Disconnect with the negative: turn off the social media - it's not a true connections and all the negative can be overwhelming
Having distractions and something else to focus on is healthy - take part in your classes online but don't take on too much that you are feeling overwhelmed
Focus on others - often doing something nice for someone else can in turn help us feel better. Make it small like making a card or leave positive messages in chalk on your driveway
Sleep!! Stress is tiring - give yourself permission to rest and reset
Exercise - get your body moving. Get some fresh air - it doesn't have to be big - a little each day goes a long way
Eat well - not only healthy food, but also treat yourself a little
Gratitude is the key to seeing the positive in our situation. Try naming 3 things you are grateful for each day. You can do it in a journal or even think about it while you are brushing your teeth.
Routine can help - come up with your own daily pattern. Knowing what to expect from your day can help calm nerves about not being able to know what is going on with the world around us.
Remember - your expectations of yourself don't need to be the same as they were a few months ago. Cut yourself some slack
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