As school social workers, we strive to support all students and families to feel their best, to promote life long learning and growth of students and caregivers, and to encourage connection amongst families and communities. On this site, you will find resources for various life circumstances as well as general well-being. This is for parents or caregivers of all kinds (step-parents / foster parents / grandparents / alternative caregivers...)!
Embedded Files
Parents of RRVSD
Parents of RRVSD
June 2nd, 2025
Manitoba, Saskatchewan and Alberta Wildfires: How to get mental health support
Kids Help Phone is incredibly saddened to hear about the current wildfires occurring in Saskatchewan and Manitoba. They understand this may be a difficult time for students and staff, and they are here to provide support to anyone in need of a safe place to process. Kids Help Phone services are completely free, 24/7, and confidential:
Call: 1-800-668-6868 to speak with a professional counsellor
Youth text line: Text 686868 to connect with a trained, volunteer crisis responder
Adult text line: Text 741741 connect with a trained, volunteer crisis responder
Online message: Connect with a Crisis Text Line crisis counsellor via an online text conversation
Additionally, here are some resources from the Kids Help Phone website in case it can be helpful: Current wildfires in Canada: How to get mental health support.
May 2nd, 2025
May is Mental Health Awareness Month!
See attached posters for some Lunch and Learn sessions regarding free resources for caregivers!
January 22nd, 2025
WELLNESS TIPS
According to the Mental Health Commission of Canada, winter blues are more common than you might think. Seasonal affective disorder (SAD) is a form of depression that people in northern climates usually experience during the fall and winter months, when there’s less sunlight.
Here are some tips to beat the winter blues.
June 25th, 2024
SUMMER TIME!!!
Summer has arrived! Check out the attached picture for health and wellness tips for the season, along with exciting activities to enjoy in Manitoba this summer.
Happy exploring, and have an amazing summer!
May 2nd, 2024
May is Mental Health Awareness Month!
As we enter Mental Health Awareness Month, the focus is on “A call to be kind: because compassion connects us all.” By focusing on self-care and practicing self-compassion we can enhance our overall well-being, resilience, and joy.
In the words of Christopher Germer “Self-compassion is simply giving the same kindness to ourselves that we would give to others.”
With this in mind, here are some strategies to taking care of our own Mental Health! (Pictured to the left)
March 7th, 2024
Hang tight.... Spring is in sight!
As Spring approaches, we wanted to share some different ways to rejuvenate this season!
TIPS TO REST, RELAX, & RECHARGE YOUR BATTERIES
Spend time outdoors
Indulge in a new hobby
Pamper yourself
Book yourself a massage
Plan a nature walk
Take time to organize and do some spring cleaning
Most importantly.... Rest, relax and recharge!
February 29th, 2024
Tax season is upon us! If you need help with filing your taxes, you can contact Community Financial Counselling Services. They offer FREE services! Call them today at (204) 989-1900 or toll free 1-888-573-2383.
You can also find your nearest Tax Centre by clicking here.
January 24th, 2024
BELL LET'S TALK DAY
"Bell Let’s Talk Day marks the start of a new year to take action in mental health. We can all create real change by doing one or more of the following:
• Choose a mental health organization to learn about or support
• Help a friend struggling with their mental health by learning how to support them
• Ask about how your school, workplace or community is creating change for mental health
• Nurture your own well-being by practicing and learning mental health strategies
• Get involved in a mental health initiative or organize an event to support mental health
• Engage in conversations about mental health to fight stigma
Share your actions using #BellLetsTalk and help inspire others.
You can find resources and learn more about organizations providing mental health supports and services throughout Canada at Bell.ca/letstalk. You can also download the Bell Let’s Talk toolkit for tools to get the conversation started and to create real change at home, school, or in the workplace.
Let’s kick off a year of action together and show support for all those who live with mental illness. Together, we can create a Canada where everyone can get the mental health support they need."
(Bell Let's Talk, 2024)
December 7th, 2023
The Holiday season is approaching quickly. No matter how you feel about the upcoming season, here is a reminder to take care of yourselves during this busy time!
Putting your own health and wellbeing on your holiday to-do list doesn’t have to be time-consuming. The steps you take can easily translate into simple things you can continue doing throughout the New Year. Here are our some wellness tips to get you through the busy holiday season.
https://cmha-yr.on.ca/self-care-during-the-holidays-keep-the-me-in-merry/
November 17, 2023
THE CHILL SPACE LUNCH CLUB IN MORRIS IS BEGINNING NEXT WEEK!
Every Wednesday during lunch hour, highschool students are welcome to join the Chill Space Lunch Club in Morris. Students will have an opportunity to connect and play activities with peers. Snacks will also be provided!
(Photo credit: Shared Health Manitoba, 2023)
November 17, 2023
November 19-25 is Manitoba Substance Use and Addictions Awareness Week!
"Throughout the week Mental Health and Addictions, Shared Health is proud to present several webinars to discuss the harms and explore solutions related to substance use and addictions.
All of the webinars and educational activities throughout the week are open to staff and the public at large."
For more information, click HERE.
(Shared Health Manitoba, 2023)
June 5, 2023
As summer holidays approach, many of us are looking ahead to fun things to do with the family. Here are some ideas including festivals, outdoor activities, museums, and more!
May 15, 2023
As the school year begins to wrap up, many adolescents are beginning to think about exams and final projects. As caregivers, it can be difficult to know how to help your child during this time. Here are simple suggestions to offer support (link below):
April 17, 2023
Mental Wellness Community Resource Fair - May 2
The Healthy Minds Youth Wellness Alliance is pleased to offer an evening of learning, connecting, sharing and highlighting some of the amazing resources and agencies in Winnipeg to support the mental wellness of our children, youth and community.
Topics/Presentations include:
Understanding the Impacts of Online Engagement on the Mental Health and Well-being of Children and Youth - Dr. Trepel
Understanding Childhood Anxiety - KIDTHINK
Understanding Childhood OCD - KIDTHINK
Mindfulness and Mental Wellness! - Project 11 Team Members
Ways of Knowing: Seeing from Both Worlds, Mental Health and You - Rose Roulette and Trissy Addis - Manitoba Advocate for Children and Youth
How to Support your Gender Diverse Child - Dene Guillas, Rainbow Resource Centre
For more information and to register, click HERE
April 5, 2023
Whether you are grieving the loss of a person, a pet, a relationship, or something else, we need to take care of ourselves as we deal with that grief and loss. Here are just a few things that we can do to take care of ourselves when are experiencing difficult emotions or feeling depleted. We need to be able to take care of ourselves to be able to care for our children and families. Take care of yourself!
(Photo credit: Maria G. Sosa, @holisticallygrace)
March 22, 2023
New resource!: ConnectCare (KidThink.)
"ConnectCare is an online, video-based learning platform that provides psychoeducational content to help manage mental health challenges at home. After signing up, you are instantly given online access to ConnectCare content.
Currently, the ConnectCare series on Anxiety is available to be viewed. Soon, ConnectCare series on topics such as ADHD, OCD, depression, mindfulness, and behavioral issues will be available on the platform.
Each video series is crafted and delivered by KIDTHINK clinicians. Individual videos are approximately 10-15 minutes in length and can be viewed and re-watched at your own pace. In addition to the psychoeducational series, ConnectCare offers supplementary content like mental-health-based story time for families to enjoy together.
ConnectCare aims to address the unserved demand and wait-times for mental health services in Canada by providing easier access to evidence-based programming. The platform will help create a supportive community that can transform lives through the power of education and self-care."
To sign up for FREE: Click Here
(KidThink, 2023)
March 7, 2023
March 7, 2023
March is National Social Work Month!
"Every day, social workers support people in navigating complex systems. We are uniquely positioned to identify and fill systemic gaps, provide key services and programs, and connect communities to what they need, all while applying our skills to build a more just world. This National Social Work Month, let’s recognize and celebrate the invaluable contributions of social workers in supporting health, mental health and well-being across complex systems and settings.". - https://socialworkisessential.ca/2023/
March 1, 2023
March is National Nutrition month.
This campaign started 50 years ago and invites everyone to learn about making informed food choices and developing healthful eating and physical activity habits. This year's theme is "Fuel for the Future." Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment.
Taken from the Academy of Nutrition and Dietetics, here are a few tips to help you and your family get back or stay on track this month.
https://www.eatright.org/national-nutrition-month-2023
Eat with the environment in mind.
Enjoy more plant-based meals and snacks.
Purchase foods with minimal packaging.
Buy foods in season and shop locally when possible.
Start a container or backyard garden to grow food at home
Stay nourished and save money.
Plan your meals and snacks.
See what food you have at home before purchasing more.
Use a grocery list and shop sales when purchasing food.
Eat a variety of foods from all food groups.
Include your favorite cultural foods and traditions.
Eat foods in various forms including fresh, frozen, canned and dried.
Avoid fad diets that promote unnecessary restrictions.
Practice gratitude for your body by giving it the fuel it needs.
Make tasty foods at home.
Learn cooking and meal preparation skills.
Try new flavors and foods from around the world.
Find creative ways to use leftovers rather than tossing them.
Create happy memories by eating with friends and family when possible.
February 20, 2023
February 20th was Louis Riel Day. This day is to honour and remember Louis Riel, the founder of the province of Manitoba and a political leader for the Métis people. The day was named when Manitoba schools were invited to name our province’s newest holiday in 2008. 114 schools responded with suggestions that reflected Manitoba’s citizenship, history, culture, arts, sports and significant individuals from our past. Louis Riel had a dream of a civilized world that embraces all cultures. This dream is celebrated by all Manitobans on Louis Riel Day.
February 6, 2023
February 7th is Safer Internet Day.
Time online has increased and, sadly, so has online luring. As tomorrow is Safer Internet Day, it is a great time to talk to your youth about staying safe online.
The Canadian Centre for Child Protection shares the following tips:
One of the best defenses against luring and all types of online harm is keeping youth informed and prepared to face different scenarios online.
Start the conversation with youth:
Explain what online luring is and how it happens.
Ask them why they think this is a criminal code offence in Canada. Listen to their perspective and discuss the importance of laws to keep youth safe online.
Teach them about red flag behaviors that signal a situation is unsafe.
Discuss how to get out of conversations and/or online relationships when they feel uncomfortable.
Emphasize the importance of getting help – coming to a safe adult or reaching out to NeedHelpNow.ca™ for help.
Walk through a real case together and identify the red flag behaviours/ tactics and discuss what the youth should do.
Download How to Talk with Teens about Online Luring for more information and a real case example.
January 30, 2023
January 30, 2023
As we enter a Polar vortex this week we thought it might be nice to add a little laughter to your lives and share a funny video! I'm sure most of you have experienced slipping and sliding on ice during our winters and our furry friends are not immune to it either! We hope this brings some chuckles to your week. Stay warm!
As we enter a Polar vortex this week we thought it might be nice to add a little laughter to your lives and share a funny video! I'm sure most of you have experienced slipping and sliding on ice during our winters and our furry friends are not immune to it either! We hope this brings some chuckles to your week. Stay warm!
January 25, 2023
Bell Let's Talk Day
Today is Bell Let's Talk day. While it is important to talk about mental health and well-being all year long, Bell Let's Talk day can be a good opportunity to open up the conversation. It can be difficult to start the conversation, but the more comfortable we get with these topics and then how we show our children that they can talk to us, the more likely it will be that our children will come to talk to us when needed. Here are a few quick tips from Bell Let's Talk (2023):
Reach out - Ask how the person is doing. Let them know that you have been thinking about them Be specific about what is concerning you.
"I've noticed you've been more withdrawn lately. Is everything okay? Do you want to talk?"
"How have you been doing? Do you want to talk about what's been on your mind?"
"How are you feeling today on a scale from 1-10, 10 being the best you have ever felt and 1 being the worst?"
Listen - Listening to someone and giving them a space to be heard is often one of the best things you can do for someone facing a mental health challenge.
"I'm here for you."
"I would like to hear more about what's going on for you."
Offer support - Be compassionate. Show the person that you're there to offer support.
"That sounds really hard."
"what do you need right now?"
"Thank you for sharing this with me."
Discuss resources and next steps - Support the person in coming up with a plan.
"Have you ever felt this way before? What was helpful in the past?"
"Have you reached out to your family doctor?"
"I can help you look up mental health supports that might work for you."
For more tips and resources, reach out to your school guidance counsellor or school social worker, or visit Bell Let's Talk (Tool and Resources) for a full conversation guide and additional resources.
January 17, 2023
Happy New Year! The start of a new calendar year is often a time that people reflect on the year before and set goals or resolutions for the new year. Often, resolutions are focused on things that we think we "should" do - "I should eat better", "I should go to the gym more", "I should be more productive", "I should meditate"... When we frame goals that way, we set the stage with guilt. To state that we "should" sets us up to feel a sense of failure or guilt if we lack motivation or are unable to meet our goals for whatever reason. Instead, if we frame goals as things that we would like to do for reasons that will enrich our lives, we are shifting our view. One helpful idea is to reflect on the things you accomplished or felt good about in the past year. Whether or not you accomplished your 2022 goals or stuck to your resolutions is not as important as acknowledging all the things you did, the things your experienced, and even the difficult things that you had the strength to make it through. This can set us up to look forward with self-compassion and kindness!
December 21, 2022
December 21, 2022
Wishing everyone a happy holiday! We hope this year’s season fills you up with the things that mean most to you and energizes you for a happy and healthy new year.
December 7, 2022
December 7, 2022
The health benefits of Joy & Laughter
Is laughter really the best medicine? Research indicates that laughter can, in fact, improve your health! The Mayo Clinic agrees. Here’s what The Mayo Clinic identified as the benefits of laughter:
Short-term benefits:
enhances oxygen intake, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.
Activates and relieves your stress response.
Reduces physical symptoms of stress by soothing tension, stimulating circulation, and aiding in muscle relaxation.
Long-term benefits:
Improve your immune system. Positive thoughts can actually release neuropeptides that help fight stress and potentially more-serious illnesses.
Relieve pain by causing the body to produce its own natural painkillers.
Increase personal satisfaction and helps you connect with other people.
Improve your mood and self-esteem.
For more on how laughter is the best medicine, check out this article on Helpguide.org https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm .
How do you connect with others through laughter and joy? Lyla who is 3 years old gives this advice “you know what? Sometimes you just have to stop and dance”. There are so many ways to get a good joyous giggle: watch your favourite sitcom, go to a comedy dinner or stand-up comedy show, or check out your favourite funnies on YouTube. One of my go-to’s for a quick cuteness overload or giggle is Live from snack time on Instagram - @livefromsnacktime where you can find the funny and cute things that kids say. Whatever you do to spark joy, rest assured that it is contributing to your overall health.
Morris School student lunch club starting soon!
Morris School student lunch club starting soon!
High school students can join the Monday lunch club at any time. The goal of the chill space lunch club is to provide activities, a space to chill out and an opportunity to connect with peers. The lunch club includes:
games
puzzles
food
Contact Melanie at mbazin@rrvsd.ca if you have any questions.
RRVSD Parent/Caregiver Group!
RRVSD Parent/Caregiver Group!
Let us know if you are interested!
The group will run for 45 mins weekly
Opportunities to meet and connect with other parents
No pressure to share
Attend weekly or join when you can for however long you can! No commitment required.
ADHD Awareness Month
ADHD Awareness Month
October is ADHD awareness month. Here are some helpful resources for caregivers, youth and schools!
Welcome Back!
The school year has started and schools are busy and buzzing! We hope that everyone had a nice, restful, fun summer and we are excited to be back in schools and start connecting with families and students again!
Please feel free to reach out to your school or us if you are looking for additional support for your child or yourself! Have a great school year!
Summer Break!
Summer Break!
Another summer break is upon us!
We wish you all a restful summer with moments of joy, connection, adventure, fun and laughter!
Resources:
Resources:
If you require assistance during the break, please see our resources page to find help.
If you are requiring immediate mental health support or resources, you can contact the Klinic Crisis Line (204-786-8686) for support.
We are looking forward to welcoming you all back in the fall!
New Free Resource for Parents
Aulneau Renewal Centre s now offering free virtual Parent Cafes! Parent Cafes are physically and emotionally safe spaces where parents and caregivers can talk openly about the challenges and victories of raising a family. Cafes are structured discussions using principles of adult learning and family support. Participants leave Parent Cafes feeling inspired, energized and excited to put into practice what they've learned. For more details or to register please contact Ashley @ 204-594-5700 or ashley.reid@aulneau.com
Spring Break 2022
With the school spring break fast approaching you may want to check out some fun ideas on the Travel Manitoba website and start planning some activities for the family! There are some great ideas and options right here in Manitoba that will surely make this spring break memorable.
https://www.travelmanitoba.com/things-to-do/
Virtual Tax Line Posters.pdfMarch 9, 2022
Tax season is upon us! If you need help with filing your taxes, contact the nice folks at Community Financial Counselling Services. They offer FREE services! Call today.
February 8, 2022
Today is Safer Internet Day – Take Time to Talk with Teens
Every February on Safer Internet Day (SID), organizations around the world join forces to help make the online world a safer place for young people. The Canadian Centre for Child Protection (C3P), through Cybertip.ca, has been seeing an increase in online sexual violence against teens, with the pandemic escalating the frequency and tactics even further.
This SID, C3P is urging families and educators to talk with youth about what constitutes online sexual violence, how to safely navigate these situations online, and where to go for help.
Cybertip.ca has seen a spike in online harm impacting youth in the past year:
37% increase in overall online victimization of children
97% increase in reports of online luring
38% increase in reports of the non-consensual distribution of an online intimate image, with a 39% increase in youth reporting
74% increase in reports of sextortion involving platforms youth use every day
When sexual violence occurs, youth, in most cases, are not telling anyone… not friends, caregivers, or their teachers.
Parents in the Know
Recognizing it’s often hard for families to broach these kinds of conversations, C3P has created new resources to address the urgent issue of online sexual violence at cybertip.ca/osv. #SaferInternetDay.
For more information, register for “ONLINE DANGERS: Online Child Sexual Exploitation and Cyberbullying,” an online panel presented by Public Safety Canada tonight at 5pm. Click HERE to register for free.
January 24, 2022
Imagine a Canada
Many of us are feeling quite stuck. Stuck in the snow. Stuck in the cold. Stuck in a pandemic. While there are many things we can do in the moment to care for our well-being, it can sometimes be helpful to focus on the future and what we envision a positive future to look like. The National Centre for Reconciliation is encouraging young Canadians to imagine a future Canada reconciled. The initiative invites children and youth to express their vision of what the future could look like, submit their piece or project, and be considered to share their project more broadly and possibly receive money. Consider spending some time with your child discussing Canada's history, the hope for reconciliation, and encourage them to express their vision for the future.
"Youth in the K-G5 stream can submit an art piece, essay, or other representation to express their vision of a reconciled Canada and what they hope others will learn from their submission...Youth who participate in the G6-G12 and CÉGEP stream can go one step further and submit a plan on how their project will address Reconciliation in their community or school."
For more information visit: https://nctr.ca/education/educational-programs/imagine-a-canada/
January 11, 2022
Happy New Year!! A new year can be a time to reflect on things we did in the past and things we hope to do moving forward. This new year may feel hopeful or it may feel like more of the same and exhausting. Either way, we can all benefit from building up our resilience to help us thrive even when things are difficult. To check your own resilience and learn about additional ways to build up resilience, take this quiz.
*Trigger warning: Video briefly mentions topics of abuse.*
December 13, 2021
Supporting Children and Teens During This Holiday Season
The holidays are approaching and with them come an array of emotions, challenges, and possible disappointments. The National Child Traumatic Stress Network has put together some ideas to help make it special while acknowledging that things may still be different than we hoped for.
'Talk to your children/teens about this holiday season.
Help them understand why things may remain different this year. You may want to share that you are doing things differently because you want to keep everyone safe and healthy.
Let them talk about their feelings, what they are sad about, what makes them upset.
Let them know that they are not alone. You hear them.
Validate their feelings. It makes sense that they are feeling sad, disappointed, frustrated, angry...because the holidays are not the same, because they miss friends and family...
Even when you can't "fix" things, you are giving children the gift of your support.
If loved ones have died during this year, find a way to honor their memory this holiday season and find ways to share your feelings as a family.
Think together about your family values and traditions related to the holidays (the way you celebrate may still be different, but the meaning behind the holiday does not.).'
(NCTSN, https://www.nctsn.org/print/2437, 2020)
December 3, 2021
Free Webinar: How to get your child to talk to you when it really matters
December 8 at 1:00pm (2:00pm Eastern Time) - Online
Presented by Cultures of Dignity
Do you have one-way conversations with your child? Does your child answer your well-meaning question with “I’m fine”, “I'm good”, “Don’t worry about it”? If they do, you aren’t alone. But from young people’s perspectives, parents' questions can feel like interrogations, so they respond by shutting down or answering so vaguely that the questions stop.
How do we get beyond this dynamic? How much do parents really need to know about their children’s lives? Parents can believe that the more they know about their children, the more they can help their kids. But is that true? This webinar will cover:
How can parents encourage their children to share their feelings, experiences, and challenges?
How can parents deepen their connection and improve communication with their teens; especially if young people worry about their parents’ judgments or reactions?
How and when should teens share with their parents or other trusted adults when their friends are struggling with stress and anxiety?
What are easy ways for parents to create openness and trust when their children come to them with a problem?
What should parents avoid saying when their children come to them with a problem?
What should parents say and do when their child backs off from discussion?
To register, click HERE.
November 8, 2021
REMEMBRANCE DAY 2021
The Royal Canadian Legion shares some ways that we can remember our fallen Veterans and help ensure that we never forget their sacrifices. Some ways to pay our respects include:
Saying "Thank you" to a Veteran
Wearing a Poppy
Take a moment of silence to honour the fallen
Honouring a fallen Veteran on the Legion's Wall of Honour and Remembrance
Planting Poppy seeds or growing a garden of Remembrance
Visiting a cenotaph
Inviting a Legion Branch to make a presentation at a school or community event
Wearing or displaying commemorative items
Visiting the Canadian War Museum or local history museums
Volunteering to help Veterans
The Royal Canadian Legion shares that most importantly, we should take a moment now and then to reflect on the freedoms and peace in our lives, and to remember the individuals who served and sacrificed for all we have today.
Source: https://legion.ca/remembrance/importance-of-remembrance
October 27, 2021
HALLOWEEN FUN!
With Halloween around the corner we thought we'd jump into some Halloween fun and share some easy and creative ideas for activities you can do with your children. I have included the Country Living link as they have come up with these wonderful ideas!
Here are a few favorites of mine that I hope to try! Please note that all print-outs and instructions are included in the attached link.
1) Setting a Spooky Table: Find some leaves and paint them white. Once dry, add two black eyes. Add them to your table for some spooky decor.
2) Paint some spooky rocks and use them to play "Halloween Tic-Tac-Toe"
3) Bake a batch of Gooey Monster Cookies . Recipe is in the link.
4) DIY Halloween masks. There is a link where you can print out masks and decorate them at home.
5) Have a Halloween Movie Marathon. Hocus Pocus is my all time favorite Halloween movie!
6) Pin the Spider on the Web. A fun spin to the regular party game.
7) Paint pumpkins instead of carving, or do both!
8) Toilet Paper Mummies game. Have your kids roll themselves up with toilet paper and become mummies!
Have fun this Halloween and Stay Safe :)
https://www.countryliving.com/diy-crafts/g22355935/halloween-family-activities/
October 18, 2021
RRVSD Virtual Parent Group is back!
Every 1st Friday of the month at noon starting November 5, 2021
Online via Google meet
Topics covered include: stress management, mental health, parenting, accessing support & resources, attachment & relationships
If you would like to attend our parent groups please contact:
Melanie Bazin mbazin@rrvsd.ca 204-712-6308
October 12, 2021
The Canadian Mental Health Association (CMHA) Manitoba and Winnipeg region regularly schedule in-person and on-line events through their Well-Being Learning Centre. The Well-Being Learning Centre is a mental health and well-being campus that promotes recovery, well-being, and knowledge. Check out their list of events here to see many free, informative and interactive courses.
CMHA's environment is one of equality and diversity. Courses are developed collaboratively with individuals who have lived experience and those with professional experience.
Check out scheduled courses – many are currently on-line and you can register on-line as well! If you have any questions at all, please call CMHA at 204-982-6100.
BONUS: Anxiety Disorders Association of Manitoba
Do you want to know more about anxiety? Are you looking for some simple anxiety coping tools and techniques? Are you curious about what programs and services we offer at ADAM?
ADAM is excited to invite you and your network to our bi-monthly virtual anxiety information sessions over Zoom!
Over approximately 1.5 hours we will cover what anxiety is, what we can do about it, and what we offer at ADAM.
These sessions are appropriate for a general audience. In particular, anyone feeling stressed and anxious about their mental health, anyone living with a diagnosed anxiety disorder; family, friends, and support people; healthcare professionals; social workers; education staff; etc.
To sign up, please e-mail: adam@adam.mb.ca or phone (204) 924-0600/ toll free 1-800-805-8885.
The next session is on October 7, 2021, at 7 pm.
October 4, 2021
Breathe.
I am reminding myself as much as I am reminding you. We all need to take a deep breath. We have now been back at school for a month. It can feel like no time has passed and feel like we never left for summer break. Things are busier as activities have started up and students are attending daily. While it can be exciting to be getting back to "normal", it can also be exhausting and overwhelming. The pandemic took a lot away from us and left many of us with increased anxiety. While we are getting some things back, that anxiety and languishing that we experienced during the worst of the pandemic doesn't just fade away. So breathe. Take a deep breath and let it out slowly. Remind ourselves we are here, we are OK, and we are continuing on. It is OK if we don't feel "back to normal" because we are still in it and what we have already experienced has a lingering, maybe even long-lasting, impact. Even if you did not get physically sick from COVID, many of us still have long-haul symptoms from the whole experience. So be kind to yourself and breathe.
September 27, 2021
National Day for Truth and Reconciliation is September 30th.
The Manitoba government is recognizing the National Day for Truth and Reconciliation as a day of observance to encourage reflection and meaningful discussions about the impacts of residential schools. Our schools will be closed on this day.
On September 29th, our schools will be engaging in activities and discussions that will provide opportunities for our students to learn and participate in conversation around Truth and Reconciliation. Please ask your children what they did at school and continue the conversation at home. All staff and students are encouraged to wear Orange on September 29th. We hope to commemorate the history and ongoing trauma caused by residential schools and to honour the survivors, families and communities who continue to grieve for those who were lost.
As this day approaches, survivors and those impacted by residential schools may experience unpleasant feelings or thoughts of past trauma and abuse. Please contact the 24 Hour Residential School Crisis Line at 1-866-925-4419 if you require emotional support.
September 13, 2021
Welcome to a new school year! It's been so nice seeing students back in our buildings! We thought it might be a good idea to introduce ourselves again. Find out who we are by checking out the who are we section here. Also, stay tuned for news on our parent sessions starting up soon! Check back here for new weekly posts on various topics and resources. For information on topics or resources check the topics and resources tab above. We are wishing everyone a positive start to the 2021-2022 school year! Looking forward to connecting with you!
June 22, 2021
Time for Rest.
It is almost summer holidays for those of us in the education system. While parents may not get the same type of break, summer is often a season when we try to take time for rest and rejuvenation. Many of us don't know how to rest well, but it is important for our well-being. For many of us, our go-to to "unwind" is our phone or TV. While this can be a helpful distraction and can help to shift our brains away from work or whatever might be causing stress, it does not allow our brains to fully rest. Simple practices such as going for a walk, mindfulness, colouring, or gardening can help calm our minds for true rest. For more ideas on how to be more well rested, visit Mindyourmind.ca - How to Stay Well Rested.
June 7, 2021
Talking about suicide.
Wellness is about more than self-care and promoting positive mental well-being, it is also about acknowledging the difficult and uncomfortable topics that we often choose to avoid. Many people have thoughts of suicide and sometimes those thoughts are acted on. Having thoughts of suicide does not mean we are weak, it is not selfish, and it does not mean that we have a mental illness. Having thoughts of suicide often means that there is a lot of pain or a belief that it is the only option. Many people who have thoughts of suicide hide it, but the weight of those thoughts can be reduced by simply talking about it and acknowledging the thoughts and feelings. The risk is often higher when we don't talk about it. If you, or someone you know, is having thoughts of suicide, reach out, talk about it, and find support. You are not alone.
Manitoba Suicide Prevention and Support Line: 1-877-435-7170 (http://reasontolive.ca/)
Kids Help Phone: Call 1-800-668-6868 or text 'CONNECT' to 686868 (https://kidshelpphone.ca/)
Any of the RRVSD school social workers are also happy to help and offer support. You can find our contact information HERE.
May 31, 2021
Naming the feeling.
Sometimes we just need to acknowledge what we are feeling and let it sit with us. Many of us are not feeling happy, energized, motivated, or connected, and that is OK. We often teach children to name their feelings. Sometimes we use the phrase "name it to tame it", which essentially means giving a word to the feeling so that it becomes less intense. We might not be able to do much to feel great right now, but by acknowledging how we are feeling we may be able to endure it. One writer suggested the word 'languishing', which is somewhere between flourishing and depression. It involves feeling joyless, aimless, and having a lack of motivation, which I think describes what many of us are experiencing. For more information on the experience of languishing and the importance of identifying how we are feeling, you can read the full article here:
There’s a Name for the Blah You’re Feeling: It’s Called Languishing
(The New York TImes Company, 2021)
May 25, 2021
Garden together.
Saturday (May 29th) marks the start of National Children's Gardening Week in the UK. While we may not have a designated week here is Canada, it is a great time to get out and do some gardening with our kids. Whether it involves planting a full vegetable garden, planting some flowers in a pot, or simply digging in the dirt, getting outdoors and doing some gardening with our children can have huge benefits:
Gardening...
helps encourage taking responsibility
encourages healthy eating habits
improves physical health
promotes mental health
makes learning fun
is a great way to have fun
fosters family bonds and creates memories
engages the senses
encourages fine motor development
teaches patience
For more information on these benefits and tips and ideas to encourage gardening at home, visit Little Active People: How Does Gardening Help Your Children's Mental and Physical Health.
(Little Active People, 2018)May 17/21
Heroes of the Home! A thank you to all of the hardworking, multi-tasking, well-meaning, doing the best they can Parents and Caregivers out there! We know that this past year of schooling has presented with so many new challenges and you have had to step up to the plate on many occasions to ensure that your child(ren) continue on their education path, while also balancing their mental wellbeing and home life.
YOU are the HEROES of the HOME! Thank you for all that you do behind the scenes to support our students. We see you and we appreciate all that you do!
Please click on the youtube video below to hear a few young students share in this Thank You :)
May 3, 2021
As the weather warms up, there are so many opportunities for adventures. Whether you register your kids for an upcoming camp or sport or take the family for a hike, there are more opportunities to get moving and do something different. There are wonderful trails at Bird's Hill Park and other locations across the province. Check out Trails Manitoba for information. If you need help registering your child for a sport please feel free to contact us or check out Kid Sport or Recreation Opportunities for Children.
Enjoy the adventures!
April 26, 2021
ADHD (Attention Deficit Hyperactivity Disorder)
We've been receiving many questions around what is ADHD and how we can help our child/student with ADHD. The school social work clinicians recorded a 30-minute presentation on this topic and we'd love for you to check it out! Any feedback, comments, or questions are welcomed. We know that there are many positives that come from having ADHD! We hope to share some of these in our video.
Thanks for watching!
Jill, Melanie, and Joanne
https://www.youtube.com/watch?v=RdhzG2SwPSs&authuser=0 ----------->
April 19, 2021
Take in some good news.
Our current news is exhausting. Things are shifting and while we receive some hopeful news, we continue receiving negative and unhappy news. Continually being bombarded with negative news can take a toll on our mood and mental health. Try taking a break from the regular news and find good news sources. Here are a few to check out:
April 14, 2021
How to Build Resilience
How to Build Resilience
Here is a great resource for useful tips on how to build resilience!
<-----Click on the link and check out the Kids Can Cope: Parenting Resilient Children at Home and at School Booklet
You can also find other interesting Parenting For Life booklets on the Psychology Foundation of Canada site too!
April 5, 2021
Spring = Joy and Love
Spring = Joy and Love
Springtime represents themes of rebirth and renewal. Mother Nature is preparing the earth for new growth and nicer weather. Spring also refers to love, hope, and youthfulness.
May you find yourselves feeling rejuvenated by this nicer weather, watching the beauty around us blossom! Let's share those feelings of hope and love that accompany this beautiful season of change.
March 29, 2021
Spring Break Activity Ideas!
Spring Break Activity Ideas!
Game night (non-virtual) - let kids pick the game. Make it a fun competition (whoever wins picks the snacks for movie, loser has to clean up, make some food together beforehand)
Go outside - walk, hike, make a fire together
Spring-break camps (Fort Whyte Alive, hockey, sports, Manitoba Theatre for Young People, gymnastics, children’s museum)
Check out the zoo, museums, go to the pool or see other attractions
Day road trips (Gimli, the Whiteshell, Riding Mountain National Park...)
Plan a big meal and get the whole family involved (each plan and create a dish)
Family home/car dance parties
Make a home spa day (nail polish, facials, do each other's hair, massage)
Create a fun competition (using chores or time off of devices etc. Use points and aim towards a goal such as doing one of these activities)
Build a fort and have a fun movie night
Take out bikes, trampoline, rollerblades
Do something kind for others (pick up litter, create care packages, bake for someone, purge and donate clothes or other belongings)
March 22, 2021
Tips for relaxing and problem solving
Tips for relaxing and problem solving
Here are two great resources and tips for parents!
6 Tips to Help You Spring Forward
6 Tips to Help You Spring Forward
Most of us look forward to springtime, but not to losing the hour of sleep when clocks spring forward!
Losing that one hour of sleep can affect productivity, concentration, and both physical and mental health. Here are some simple tips we can use to help us adjust to the time change.
It's important to keep sleeping patterns the same during the change to daylight saving time. Here are a few tips for doing that:
Start getting to bed earlier.
You can ease your body into the time change by starting your nighttime routine 15 minutes earlier in the days leading up to the start of daylight saving time. This can be especially helpful for small children, who often feel the effects of the time change more than adults.
Be consistent.
Wake up at the same time each morning to keep your sleep cycle more regular. This means even on weekends! Although sleeping in can help you feel more rested in the short-term, it causes difficulties falling asleep and waking up during the week. In fact, getting out of bed at the same time every morning is the single best way to improve sleep and wake functioning.
Enjoy the longer evenings.
One great perk about spring and daylight saving time is that there is more sunlight in the evenings. Enjoy the natural lighting outside or indoors with your curtains open. Sunlight helps naturally reset your body clock. Letting natural light come into your bedroom in the morning also aids in greater alertness upon awakening.
Exercise.
Being physically active is good for your health and it can help you sleep better, too. Go for a walk or run outdoors during daylight where you are exposed to natural sunlight. But try to avoid working out too close to your bedtime. It’s best if you can allow at least two hours to "cool down" from exercise before going to bed.
Be mindful of what and when you eat and drink.
Eat dinner earlier in the evening to help your body prepare for bedtime. Try to avoid spicy or fatty foods, especially as bedtime is approaching. They can lead to indigestion and insomnia. Avoid caffeine and alcohol later in the day so you fall asleep more easily.
Reduce screen time.
Television, tablets and phones may help you unwind for the evening, but they can stimulate your brain and actually make it harder to fall asleep. Try avoiding hand-held screens and computer displays at least two hours before bed, and avoid television at least an hour before bedtime.
Summarized from: https://www.healthpartners.com/blog/6-tips-to-help-you-spring-forward/
March 8, 2021
Roots of Empathy Parent Resources
Mary Gordon with Roots of Empathy has created short, informative, and helpful videos for parents to assist you as you support your children and navigate stressful times. Videos include:
Resilience
What motivates children?
Managing expectations
Play
"Not Yet"
Sleep
Friendship
School anxiety
Talking to your child about racism
Parents as teachers
Reducing fear
Click HERE to view the videos and additional resources from Roots of Empathy!
March 1, 2021
Reminder that our virtual parent group continues every Friday. Here are the details. Join us, we'd love to see you there!
Virtual Parent Group!
Join the school social work clinicians for a virtual drop-in parent group Fridays at noon. New themes and topics discussed weekly.
What to expect:
Information shared by Jill, Joanne and Mel (school social work clinicians) on topics relevant to you and your children
The group will run for approximately 45mins weekly - Fridays at 12pm
Opportunities to meet and connect with other parents
No pressure to share - Feel free to keep your mic and video off (but we’d love to see and hear you too!)
Attend weekly or join when you can for however long you can! No commitment required.
You can join on a computer, tablet or phone!
Next topics:
March 5, 2021 - cancelled
March 12, 2021 - Substance Use - trends & services**Special Guest - Mehgan Addictions Foundation of Manitoba**
March 19, 2021 - Supporting healthy connections
March 26, 2021 - Supporting children with low & depressed mood
How to join:
Access this link to join the group every Friday at noon. https://meet.google.com/dmg-jxqc-sbr
To join the mailing list and receive notifications/reminders regarding upcoming groups as well as information and resources on topics being discussed please email Mel Bazin at mbazin@rrvsd.ca with subject line “parent group”
Note: group times/dates are subject to change.
Questions:
Email Melanie Bazin at mbazin@rrvsd.ca with any questions or concerns.
February 22. 2021
Many of our schools have been taking part in Festival du Voyageur activities this week and next. While we aren't able to partake is some of our usual pancake breakfasts and festival activities, singing and learning about our manitoban culture can be heard and seen around our schools.
Here is a link to some free virtual activities and concerts offered by the Festival this year:
https://heho.ca/en/2021-virtual-programming/
February 16, 2021
Having something to look forward to can help us get through tougher days.
We are dreaming of warmer days when we can have extra visitors over for outdoor fun, maybe for pool parties...
February 8, 2021
Valentine's Day & Mental Health.
Whether you are in a romantic relationship or not, Valentine's Day can bring up a mix of emotions. If you are in a relationship, perhaps you are experiencing strain or stress in your relationship, or maybe you are trying to support a partner with mental health struggles. Valentine's Day can bring up expectations that are often not met, or ideas about "love" that are overly romanticized. If you are single, Valentine's Day may bring up other feelings about what love means, with a focus on romantic love, making us feel especially lonely in a time when we are disconnected from the people we love.
Mind.org.uk (2021) has put together some resources for those of us experiencing difficult things generally, but specifically around this V-Day. Click HERE to find info and stories on:
Loneliness
Low self-esteem
Coping with mental health in relationships
An alternative way to spend the day
What to do if you're struggling
February 1, 2021
You made it through January! Yay!
Celebrating small wins or successes can help promote wellness in ourselves and our families. We can be quick to minimize and tend to have high expectations for ourselves, which can lead us to overlook the smaller things that are going well. Now, more than ever, those small successes are important to acknowledge. Celebrating small successes doesn't set us up to be lazy or complacent, as we sometimes believe. They can boost our mood and can motivate us to continue to do positive things. I went for a walk. Yay! I made a good meal. Yay! I had patience instead of snapping at my partner. Yay! Or for our children: You got started on your math assignment. Yay! You made your bed. Yay! Celebrate those 'small wins' without adding a 'but...' and experience the benefits.
For more on the benefits of celebrating 'small wins', check out these articles:
January 25, 2021
Self-care includes small changes, what small thing(s) will you commit to?
"Often, it’s the small, consistent and cumulative “little” shifts that have a big impact.
For the most part, “ah-ha” moments are hard to come by. Instead, we find a lot of small “ahs” which over time and in retrospect mean the world. There is no magic wand or instantaneous healing, just a collection of atomic re-adjustments.
If we have spent our whole life doing things one away and now we’re attempting something new, it will be normal to stumble, fall back into old patterns, quit, restart, etc.
Do not be discouraged (easier said than done, right?) and continue to show up for yourself in those tiny yet significant ways.
I’ve said it before, but it bears repeating: our behaviors make sense-they serve a purpose-to allow us to survive, continue, alleviate and make it through.
If you find yourself in an all too familiar loop, instead of shaming, approach that habit with kind questions instead of criticism and judgment: What are you trying to soothe? How are you trying to keep me safe?
Yesterday, I ordered something new from my favorite restaurant. I didn’t like it, haha, but I tried something different! Safe, small, (insignificant?) AND a reminder to the brain/body that I’m capable of pushing against my norm. What are some atomic shifts you’d like to explore?" - Maria Sosa, MS, MFT, Therapist (@holisticallygrace, 2021)
January 18, 2021
The Institute of Child Psychology is introducing a NEW COURSE!
**Cindy and Cristabelle’s Big Scare: An Interactive Guide to Addressing Childhood Anxiety**
Click HERE to enroll for 50% off!
This course is an interactive, engaging, and fun way to explain the concepts around childhood anxiety, worry and fear to your child. Based on the children’s storybook, Cindy and Cristabelle’s Big Scare and real animals at Lil’ Steps Wellness Farm; this course will assist you as a caregiver to help your child with the difficulties that can come along with anxiety. The course will provide you with a better understanding of exactly what anxiety is, how anxiety works in the brain and the body, and evidence-based and practical strategies for your child to manage it in a healthier way.
Lucy Sloan, a Registered Counsellor and Animal-Assisted Therapist along with Joanne Lariviere, a Registered Social Worker with a Master’s in Counselling, will guide you along the way as both mothers and professionals in the field. They will provide you with an in-depth look at the tools needed to assist your child in addressing difficult emotions by understanding the concepts of self-regulation, co-regulation, when anxiety becomes a problem, and how to teach this to your child from a strength-based perspective. All this will be done with the help of Lil’ Steps Wellness Farm’s animal co-workers; Cindy and Cristabelle the fainting goats and of course our famous Wilbert the Pig!
In addition to over 3 hours of curriculum, you will also receive the audio read aloud and your very own copy of our story, Cindy and Cristabelle’s Big Scare, for you and your child to enjoy together, a practical parent/caregiver manual, interactive animated lessons for your child to understand the strategies taught in the course, videos guiding you along the way, and much more!
OBJECTIVES:
Understand the basics of anxiety, worry, and fear and how this impacts your child.
Gain insight into how you as a parent/caregiver influence your child’s emotions and experiences.
Provide interactive and fun approaches for your child to understand how they are influenced by anxiety.
Develop a toolbox of strategies that you and your child can use together when he/ she feels anxious.
Learn how to teach your child emotional regulation skills with the use of animal-assisted and play-based therapy techniques.
COURSE HIGHLIGHTS:
CERTIFICATE OF COMPLETION with 3.5 instructional hours.
RESOURCES: Access to several mental health and parenting resources
SUPPORT: Access to the instructors who teach each course should any questions arise.
RISK FREE 30 DAY MONEY BACK GUARANTEE if you are not satisfied with your purchase (Note: Refunds will not granted in lieu of the purchase of a ICP membership)
HELP ON DEMAND: Access to the instructor via email at any time.
SELF PACED STUDY: No timeline for completion of the course.
January 4, 2021
Happy New Year!
Whether you are feeling happy about it or not, 2020 is over and it is the start of a new year. It may have been a quieter, less celebratory transition to the new year, but 2021 has arrived, and with it may come many feelings including hope for a better year, dread of the upcoming months, uncertainty about what the year may hold, joy, relief that 2020 is over, sadness over what was lost in the past year, guilt over things we did or didn't do in 2020, and excitement for something new. While many people make resolutions, our encouragement to you is to check in with yourself once again. What feelings does this new year bring? What do you need now as you enter this next chapter? Perhaps resolutions bring motivation and hope, but maybe they bring guilt and dread. Do what will bring life and joy, and give yourself permission to leave what doesn't. Begin this new year with kindness and compassion for yourself.
December 14, 2020
Happy Holidays! While this holiday season looks very different, we hope that you can continue to find joy. Here are some tips for wellness this holiday season from Magellan Healthcare:
"Know before you go―Advance planning can help reduce stress when traveling. Before you set off, check local requirements and restrictions that your destination might have. Maintain safe distances from others and wash your hands often to stay safe while you travel.
Try new traditions―Think about hosting virtual celebrations, such as video calls to watch holiday movies, play games or open gifts with friends or family. Brainstorm with your family to find what works for you.
Celebrate within your means―Decide on a budget you can afford. Make a list and doublecheck it to make sure you don’t forget anything. If you plan to shop in person, confirm store hours and policies before you leave. Track your spending daily, and cut back on extras.
Find joy on your terms―Do what matters most to you. Set realistic expectations and limits for yourself and others, and don’t be afraid to say “no” when something is outside the boundaries you set.
Find your happiness―Reduce your stress by planning your time wisely. Decide what works best for your mental health. Be sure to get enough rest, stick to exercise and eat healthy food.
Stay merry and bright―Humor helps lighten the mood and put things in perspective. Sharing a laugh helps us connect and put aside our differences. Take a moment to look for funny things as you go through your day. It will help you relax and enjoy the holidays.
Manage seasonal sadness―If you are sad or struggling around the holidays, be honest about it. It helps others understand what you’re going through. You are not alone; there are many people who feel the same way. Be patient with and kind to yourself."
(Magellan Healthcare. (2020). Holiday emotional health and wellness. Retrieved from https://www.magellanhealthcare.com/documents/2020/10/holiday-emotional-health-and-wellness-tip-sheet.pdf/)
December 7, 2020
We're all trying to find ways to feel good and find joy these days. Here is an idea on spreading kindness in December. Giving back to others brings us joy too!
November 30, 2020
ONLINE SAFETY!
ONLINE SAFETY!
With the winter break approaching and the dependency on technology for education and as well as staying connected, it is important to ensure our kids are safe and behaving responsibly while online. Click here for information and tips on internet safety.
November 24, 2020
"We are wired to do hard things. We can handle those hard things so much easier when we remember this: we are wired for connection." - Dr. Jody Carrington
We want to introduce you to one of our favourites: Dr. Jody Carrington. She is a psychologist that works with parents, kids, and schools. She is blunt, hilarious, brilliant, and real, and she offers honest and heartfelt encouragement to all who live or work with children. She regularly has "live" sessions to connect with parents and talk about topics relevant for parenting and caregiving. She is constantly reminding us how difficult this job is, but how we are wired to do hard things, and we need connection to help us carry on.
(**Warning: Videos may include offensive language)
If you are looking for another way to connect, join us for our virtual parent group every Friday at noon. For more information, click HERE.
November 16, 2020
Reframing stress
Stress has definitely been present in 2020 and with the climbing number of positive COVID-19 cases the stress continues. We are all doing things to cope and manage stressors and while self-care and coping strategies are important, it is also important to be mindful of how we view stress. Click the image or click here to watch a Ted talk video about the benefits of reframing stress. We will always be faced with stressors but how we manage them and how we think about stress can have a big impact on how those stressors affect us.
TED. (2013, September 4). How to make stress your friend, Kelly McGonigal [Video]. YouTube. https://youtu.be/RcGyVTAoXEU
November 9, 2020
Remembrance Day November 11, 2020
Remembrance Day November 11, 2020
The first Remembrance Day was observed on November 11, 1931. Every year on November 11, Canadians pause in a moment of silence to honour and remember the men and women who have served, and continue to serve Canada during times of war, conflict and peace.
We remember the more than 2,300,000 Canadians who have served throughout our nation’s history and the more than 118,000 who made the ultimate sacrifice (Veterans Affairs Canada).
Let's take a moment to be thankful and grateful for our loved ones.
November 2, 2020
Write it down.
Our thoughts often spin and keep us up at night. There is so much going on right now that adds stress and worry to already full minds and schedules as parents. A simple way to help stop our minds from spinning and calm some of our stress is to simply write it down. Some people think that journaling isn't for them because they can't do it every day or they aren't "writers" or they don't know what to write. Journaling can be as simple putting words on a page ("I feel so stressed!", "I'm so angry!", "What do I do?", "I'm struggling", "COVID / Stress / Sick / Unmotivated / Etc.") to get them out of our mind. Putting thoughts and feelings on paper helps us to sort them and process them in a way that eases our minds. If you don't want to keep a journal, write on a scrap of paper and rip it up when you are done writing. This can help us to release some of the things that consume our thoughts.
We can also write down things we are grateful for. In a time when there is so much stress and negative news, it is even more important to shift our minds towards the positive. Writing 3 things down that you are thankful for each day can help shift your feelings to be more hopeful and find joy even when things are incredibly difficult.
(Photo credit: @justgirlproject)
Trick or Treat!
Trick or Treat!
For all of those who will be enjoying the costumes and candy this Halloween, we hope you have fun and stay safe!
For all of those who will be enjoying the costumes and candy this Halloween, we hope you have fun and stay safe!
October 26, 2020
Connecting to the earth and nurturing our spirit
Mother earth nurtures and sustains all life. Being in nature and appreciating all living things can provide a sense of connection to spirit. We encourage you to connect to the earth by noticing and appreciating what you can smell, see, feel, hear, and taste when in nature. Go for a walk, sit on the land, touch the earth and notice all the colours, see how they blend or contrast, listen to the rustling of the leaves, the birds chirping, the wind whistling, smell the pine trees, the leaves, the rain, feel the plants around you, the crisp air on your face, taste the freshness of the outside air, taste the garden carrots. Notice the birds, squirrels and other life. Appreciate all the beauty and spirit of mother earth and allow this connection to nurture your spirit.
October 19, 2020
FUN FALL ACTIVITIES!
Fall has "fallen" upon us and we thought it might be nice to include some fun, engaging, and interactive ideas for all of us to do with our family and friends as we embrace these cooler days.
We know that spending time in nature provides us with many wonderful benefits. So make a socially-distanced date with a family member or a friend and go through the list included in this post.
We hope you enjoy these beautiful, crisp, beautifully colored Fall days! Enjoy :)
October 16, 2020 **BONUS POST**
FREE virtual class for teens and parents!
DBT helps individuals regulate their emotions, improve relationships, learn mindfulness, and deal with intense emotions. DBT skills are easy to learn and great for teens and adults! This class is intended for youth (and parents to attend if applicable) who want help managing difficult emotions and/or who have struggled with self-harm & thoughts of suicide. The class is lecture-style versus participatory (youth don’t need to worry about doing group work or speaking aloud, but there will be opportunities throughout each session to ask questions confidentially to facilitators). Each class teaches a different set of DBT skills, related to mindfulness; interpersonal effectiveness; emotion regulation; and distress tolerance.
Contact Norwest Youth Hub by phone or email to get more info or to register!
October 13, 2020
New Virtual Parent Group starting November 6th!
Join the school social work clinicians for a virtual drop-in parent group every Friday at noon.
Themes discussed will include:
Coping with stress
Taking care of ourselves
General parenting support
Managing challenging behavior
What to expect:
Information shared by Jill, Joanne and Mel (school social work clinicians) on topics relevant to you and your children
The group will run for 45mins weekly - Fridays at 12pm
Opportunities to meet and connect with other parents
No pressure to share - Feel free to keep your mic and video off (but we’d love to see you too!)
Attend weekly or join when you can for however long you can! No commitment required.
A link will be sent to you and all you need to do is click the link to join!
Join with computer, tablet or phone
How to sign up:
Email mbazin@rrvsd.ca with subject “Parent Group” and the link to join will be sent to you.
October 5, 2020
Be kind...to YOURSELF.
Many of us tend to be hard on ourselves. This may be because we want to do things better, we feel unworthy, we feel guilt or shame, or simply because we are human and we tend to be harder on ourselves than we are on others. Whatever the reason, being hard on ourselves is often not helpful and can wear us down and make us feel worse. Just as you would be kind to someone else who is going through a rough time, it is especially important to be kind to ourselves right now. It is not selfish. It is necessary.
October 1, 2020
*BONUS* We are adding an extra post this week because we want to share an excellent FREE webinar resource!
The Struggle to Juggle: Working Parents Pandemic Survival Guide
When: October 7th, 2020 at 12pm ET (11am Central), on Zoom
The pandemic has forced parents to juggle so many more balls in the air just to even attempt to live the ‘new’ normal. Who’d of thunk instead of love letters and chocolates, Lysol wipes are the new most coveted gifts for the busy mom or dad? While this workshop will not give working parents the secret to cloning themselves, it will give them tips to help think and act more strategically based on decades of scientific evidence on how to cope with stress.
September 29, 2020
Take a deep breath. Breathe deeply in through your nose, sending the air all the way to your belly. Breathe out through your mouth, slowly and steady. Do this 4 more times.
In these complicated and ever-changing times, we need to remember to breathe on purpose. We automatically breathe all the time, but it is different and doesn't have the same effect. While we now need to wear masks more often, breathing can feel even more difficult and uncomfortable, but it is also more important. Check out this mindfulness practice for wearing a mask to help you find calm.
September 21, 2020
How are you doing?
As we begin our 3rd week of school, we may start to notice how the changes, stress, and uncertainty of it all is affecting us. You may be asked 20x per day, 'How are you?', but how often do you take the time to honestly check-in with yourself? We can 'grin and bear it' when dealing with stress, but the impact of doing that can have a negative effect on ourselves and our families in the long-run as we run our batteries dry.
How are you feeling emotionally? Are you irritable / sad / grieving / content / angry / frustrated / lonely...?
How are you feeling physically? Are you hungry / thirsty / tired / sore / tense / sick...?
How are you feeling mentally? Are you distracted / confused / foggy / sharp / absent / focused...?
Becoming aware of how we are truly feeling can actually help us reduce the negative feelings, release them, or figure out what we need to feel a bit better or recharge our batteries. For tips to recharge, visit our Self-Care section.
If you notice that the impacts of COVID-19, personal circumstances and uncertainty are getting to you, you can also access a FREE Wellness Check-in with a counsellor through Aulneau Renewal Centre. This is an opportunity to talk about how you are doing and get tips for dealing with it these strange times. Click HERE for more information!
September 14, 2020
A big part of wellness and caring for our well-being is getting SUPPORT. The Red River Valley School Division has many resources available to students. You can find information about resources by clicking the <Connect> tab above. In addition to the RRVSD clinician team, students can also access services from an Addictions Foundation of Manitoba counsellor. The AFM counsellor offers information and support for anything related to the use of drugs or alcohol, or addiction. For more information, click HERE.
If parents are needing some guidance, the AFM Parent Intervention Program Two Part Series along with various other videos on substance use can be found at: AFM Webinars
There is also a free video series for parents/caregivers by Drug Free Kids Canada on Substance use and youth during COVID.
o Starts Sept 15
o The video series will provide parents with relevant information about youth, substance use and mental wellbeing and how we can help our children navigate this new and unprecedented reality.
o Here is the link to their website
The Wellness Together Canada website allows you to choose from a variety of resources to motivate and support your wellness journey, free of charge Wellness Together Canada
September 8, 2020
Welcome to a new and unique school year! We are excited to jump into another school year and happy to see student faces in person again. While there are many changes and uncertainty this September, we are confident that our staff, students and families are resilient and we will grow and learn lots together this year.
Keep watching this page for weekly wellness posts!
If you are new to our site, you can find information about who we are, what we do, and lots of resources to support yourself and your families. Click on the tabs above to explore and don't be hesitant to reach out to us to connect or to ask questions.
June 26, 2020
As we hit pause on our daily posts for summer break, we want to acknowledge all those who we’ve connected with over this school year. We acknowledge that this year brought many challenges with the COVID -19 pandemic and we were amazed by the resilience we saw from students, parents, teachers and school staff! We are lucky to see so much strength, resilience and courage every day. We hope you have a wonderful summer filled with opportunities for rest, connection, and fun. Should you need to access resources or services during the summer please check out our resources tab to contact local resources. We look forward to connecting with you all in the new school year. Have a great summer.
June 25, 2020
5 Simple, Fun Ideas for Family Fitness
Find the WebMD full article hereSet aside 30 minutes, 3 times per week to play. Try kicking a soccer ball, hopscotch, shooting hoops, hiking or going to the playground.
Walk or bike everywhere you can. Going to the store, to a friend's place? Bike or walk there instead of driving if you can. If this isn't possible, plan a walk or bike ride before or after dinner.
Plan activities for family gatherings. Think dance parties, tag, relay races.
Make chores fun. Sing and dance while you clean. Get the kids involved in sweeping, dusting, vacuuming.
Do yard work together. Jumping in a pile of leaves is always a good time.
June 24, 2020
We all feel anxious sometimes. Anxiety is a common and necessary part of life, but it can become overwhelming. It can help to understand the difference between feeling anxious and an anxiety disorder. When we feel anxious, there are many tools we can use (e.g. deep breathing, taking a walk, talking to a friend...) that can help us ease that feeling. When we have an anxiety disorder, it may be necessary to get additional help (such as counselling or support from a doctor) to manage it. For more information about anxiety, go to our section on anxiety in 'Topics'>'Anxiety'.
(Image from @themoodexchange)
June 23, 2020
While self-care is important, even the thought of it can feel like a huge task and something to add to our "to-do" list, which we don't need. Here is an anti-to-do-list with 9 ways to practice self-care by simply going easy on yourself:
"Don't worry about keeping up with the news
Or be nice to yourself if you can't look away
Be a little "gross"
Eat whatever you want
And wear whatever you want
Use shortcuts to avoid creating chores (example: stick to the same two “outfits” to avoid clothes piling up when too depressed to put them away every day)
Be kind to yourself if your place is messy or dirty
Accept your new sleep schedule
Give yourself plenty of room to do absolutely nothing"
For the full article and more ideas for your "anti-to-do-list", click HERE.
(From SELF.com, Condé Nast, 2020)
June 22, 2020
Community Financial Counselling Services is now offering a NEW SERVICE:
CRA-APPROVED FREE VIRTUAL TAX CLINIC
Community Volunteer Income Tax Program
Taxes will be prepared using “virtual” methods: by telephone or video.
Who is eligible?
Single person earning $35,000 or less
Single parent with one child earning $45,000 or less (add $2,500 for each additional child)
Married or Common Law couple earning $45,000 or less (add $2500 for each dependent)
Who is not eligible?
Person wishing to file a deceased return
Person with self-employed income
Person with rental income
Call the tax line at 204-989-1913, or send an email to taxes@cfcs.mb.ca to request an appointment.
June 19, 2020
Wishing everyone a great weekend! Spread some love wherever you go! Enjoy and Happy Father's Day to all the fathers and father figures!
June 18, 2020
Staying active helps us breathe better, sleep better, heal better and laugh more. Physical activity is a great way to boost your overall health. Being active does not have to be complicated. Here's a list from participaction.com of 15 ways you and your family can stay active at home.
Pilates or yoga (YouTube has plenty of free videos)
Dance party (hello, favourite playlist!)
Walking
Stair climbing
Aerobics, kickboxing, HIIT, etc. (follow along to a free YouTube demo or Instagram Live)
Ping-pong
Basketball (if you don’t have a net, build one with materials you already have like a waste basket)
Mini Olympics
At-Home workouts (like this handy Kickstarter workout or the ParticipACTION app occasion-based video series)
Exergaming (just make sure you limit screen time)
Cycling on a stationary bike
Build an obstacle course
Read the full article here.
June 17, 2020
Wellness Wednesday.
Stress relief does not mean we eliminate all stress. Even small moments of stress relief can be helpful for our emotional well-being and help us get through the day. We can do small things to relieve stress:
Talk to a friend
Go for a walk
Take a deep breath
Strike something off of your "to-do" list
Set boundaries (practice saying "no" when needed)
For more ideas, visit our Self-Care section ('Topics'>'Self-Care')
June 16, 2020
The Psychology Foundation of Canada has a FREE new workshop for parents! Stress and the School-Aged Child: What Parents Can Do to Promote Lifelong Resilience is on Wednesday, June 24th (12 pm-1 pm ET). Register here!
The workshop is free but if parents are able to, The Psychology Foundation of Canada can take contributions to their programs to be able to continue offering this training for free to everyone! Donate here.
June 15, 2020
7 Tips to Be More Mindful:
7 Tips to Be More Mindful:
(from Ellevate Network - find the full article HERE)
"1. Meditate. Taking even just 5 minutes to sit quietly and follow your breath can help you feel more conscious and connected for the rest of your day.
2. Focus On One Thing At A Time. Studies have found that tasks take 50% longer with 50% more errors when multi-tasking, so consider “uni-tasking”, with breaks in between, whenever possible.
3. Slow Down. Savor the process, whether it’s writing a report, drinking a cup of tea, or cleaning out closets. Deliberate and thoughtful attention to daily actions promotes healthy focus and can keep you from feeling overwhelmed.
4. Eat Mindfully. Eating your meal without the TV, computer or paper in front of you, where you can truly taste and enjoy what you’re eating, is good, not only for your body, but for your soul as well.
5. Keep Phone and Computer Time In Check. With all of the media at our fingertips, we can easily be on information overload. Set boundaries for screen time – with designated times for social networking (even set an alarm) – and do your best to keep mobile devices out of reach at bedtime.
6. Move. Whether it’s walking, practicing yoga, or just stretching at your desk, become aware of your body’s sensations by moving.
7. Spend Time In Nature. Take walks through a park, the woods, mountain trails or by the beach – wherever you can be outside. Getting outdoors is good for body, mind and spirit, and keeps you in the present."
(Elevate Network, 2017)June 12, 2020
Wishing everyone a happy Friday as we slide into the weekend. Have a good one!
June 11, 2020
Physical wellbeing is about more than running and typical exercise. Which of these areas are you and your family strong in? Which areas could you work to build up?
An often overlooked strategy is PLAY. Physical play is importance for physical wellbeing, but it also helps children process emotions and difficult events. Play is also important for adults as it connects us to our childlike parts which can be healing and calming. Playing with your child can have real benefits for both of you!
For more information about play and ideas, check out this article about the Benefits of Play for Adults
June 10, 2020
Parents/Caregivers and Substance Use in the Time of COVID-19 - FREE WEBINAR TOMORROW!
Parents/Caregivers and Substance Use in the Time of COVID-19 - FREE WEBINAR TOMORROW!
Presented by Kate Evans, AFM Prevention Education Consultant
Thursday, June 11, 10:00am-11:00am
This webinar explores strategies to support healthy ways of relating to and connecting with your teen or young adult regarding substance use, gambling or gaming involvement as well as some effective coping options and resources for you and the young people in your care.
REGISTER NOW!
Webinar link https://register.gotowebinar.com/register/8119316534407458320
Once you register, you will receive a notification that can be saved directly in your calendar with information on how to join the webinar. We have also attached a step-by-step guide on how to join the webinar. A reminder email will be sent to you, both the day before and the hour before, the webinar.
June 9, 2020
Breathe.
We breathe all the time, but when we are intentional about our breathing we can use it to calm our minds and bodies. It can help us to think more clearly and respond wisely rather than reacting emotionally. Inhale deeply and send the air all the way to your belly, and then exhale slowly and with control. Use counting or visualizations to help control your breathing. There are lots of breathing exercises that can be used as well, but they take practice to be able to use them when stressed or emotional. Check out different breathing exercises HERE to find one that works for you!
June 8, 2020
Wishing everyone a happy Monday! Here is a free meditation resource for kids and adults. Go to healthjourneys.com to try it out. New meditations posted every day at noon.
June 6, 2020
It's the start of the weekend! For many, it is time to rest and have some fun. We all need breaks - breaks from work, breaks from stress, breaks from our kids, breaks from worry, and breaks from the news. This doesn't minimize what is going on in our lives and in the world, but it allows us to take a breath and get a brief relief so that we can carry on. For a 20-min break, some great entertainment, some laughs, and learning about the persistance of squirrels, check out this amazing video of a squirrel-proof bird feeder / obstacle course!
June 4, 2020
Thursday posts are all about being active and staying fit. Here is a fun and free family cardio video made for all ages. Doing this type of activity together is a great way to bond and promote wellness for your family. No need to be able to do all of the excercises. Don't strive for perfection, just try and have fun along the way!
**Warning, it does have a bit of advertising for fitness trackers.**
June 3, 2020
Our buttons will get pushed. The better we can take care of ourselves, the better we will be able to respond to the button pushing. Self-care isn't selfish, it is necessary for the health and well-being of ourselves and our families.
For tips on how to take care of yourself in the midst of your busy, hectic life, go to 'Topics'>'Self-care'. Also, check out The Mom Psychologist for more parenting wisdom.
June 2, 2020
With the current turmoil in the world and the spotlight on injustices you or your kids may be wondering what we can do to affect change here at home. While it is important to listen, learn, have tough conversations, speak out and consider how our own roles, views and perspectives impact the situation, you may be looking for more ways to get involved. This new website may be a place to start researching how to get involved with local causes and organizations. Learnzine.org, which was launched by University of Manitoba students is a non-profit website that empowers youth across Manitoba to make positive change within their communities.
June 1, 2020
As phase 2 begins, we continue to shift into new versions of "normal". Whether you are trying to adapt to the ongoing changes or experiencing stress due to the current circumstances, take a quick minute to let go of some stress. Pause. Breathe. For more information on mindfulness, what it is, and how it can help with stress, go to 'Topics'>'Mindfulness' at the top of the page.
May 29th, 2020
Hope you can all enjoy this Friday and have a lovely weekend!
May 28, 2020
The Addictions Foundation of Manitoba is offering a free webinar today at 10:00am!
Families and Substance Use in the Time of COVID - 19 Webinar Description:
With an increase of social isolation and a decrease in access to services, many families may be struggling with how they can support a loved one with a substance use issue. This webinar will focus on what we can and cannot control during these unprecedented times as well as coping strategies for both the family members and the loved one who may be struggling.
REGISTER NOW!
Webinar link: https://attendee.gotowebinar.com/register/6443875218444222224
Once you register, you will receive a notification that can be saved directly in your calendar with information on how to join the webinar. A step-by-step guide is also attached to help guide you through the process.
A reminder email will be sent to you, both the day before and the hour before, the webinar.
Presenter Bio:
Sheri Lysy-Sigurgeirson is a Prevention and Education Consultant for the Addictions Foundation of Manitoba (AFM). She has worked with the agency for 10 years.
During her time at AFM, she has worked in the Youth unit, the Women’s and Family unit as well as the Corporate Services Unit. Sheri has had the opportunity to travel across the province, in her role, to deliver information about addiction issues.
May 27, 2020
Since our topic yesterday was anxiety in youth, I thought it may be fitting to post about how to manage our anxiety as well. Routine, Rationalizing, talking, scheduling and mindfulness can be helpful tools for adults and children facing anxiety. More helpful tips can be found on the website: Blessing Manifesting.
May 26, 2020
The school social work clinicians present on anxiety in youth. Check it out to learn what anxiety is, the difference between anxious feelings vs. anxiety disorders, where anxiety comes from (genetic/brain/societal/environmental factors), as well as strategies & resources.
Anxiety in Youth
Anxiety in Youth
Resources
Resources
Websites:
Websites:
- Canadian Mental Health Association – http://www.cmha.ca
- Anxiety Disorders Association of Manitoba – http://www.adam.mb.ca/
- Anxiety Canada - https://www.anxietycanada.com/
- Mindfulness based stress reduction – http://www.chcm-ccsm.ca/compassion-project/
- AbilitiCBT Virtual Therapy Program (FREE during COVID-19) - https://manitoba.ca/covid19/bewell/virtualtherapy.html
- Mood Gym – Australian National University – https://moodgym.anu.edu.au/welcome
Videos:
Videos:
- GoNoodle https://youtu.be/fTzXFPh6CPI
- Fight, Flight, Freeze: For Teens https://youtu.be/rpolpKTWrp4
Apps:
Apps:
- Mindshift: CBT-based anti-anxiety strategies
- Calm in the Storm: Coping strategies for stress reduction
- Headspace: Mindfulness tools and meditations
- Smiling Mind: Meditation for all ages
School resources:
School resources:
- Guidance counsellors
- Social workers
- Psychologists
- Occupational therapist
Community Resources:
Community Resources:
- Community mental health 888-310-4593
- Mental health crisis 888-617-7715
May 25, 2020
Practicing mindfulness can help ease our minds and bodies. When practiced regularly, it can help us, and our kids, remain calm and have better control over our thoughts and emotions. Here is a simple mindfulness practice you can do with your children! It isn't always easy at first, and you may not make it through the whole meditation the first time, but with practice, it gets easier little by little.
May 22, 2020
We've survived! We have made it through the toilet paper crisis and another week during COVID-19. Keep pushing on and we will make it through!
Happy Friday!
May 19, 2020
Mindfulness doesn't require us to spend 30 or even 5 minutes listening to a meditation. Mindfulness can simply involve bringing our attention to our breath.
Take a deep breath. Notice one spot where you feel your breath (nostrils, throat, belly...) and focus on that. Then, notice what thoughts come in and out. It is as simple as that.
You can do this anytime, without any guidance. Take a minute to pause while cooking, watching a show, or even going to the bathroom, and pay attention to your breath.
For more information about the mindfulness of breathing, click HERE
May 15, 2020
Happy Friday and have a great long weekend!
May 14, 2020
It is important to keep ourselves and our kids active. Physical activity is excellent for our mental health and can help increase energy and motivation, but we can't always fit a long workout into our day.
The Body Coach has created tons of videos for kids and adults to help you get moving, even for just a few minutes a day. He is currently adding daily P.E. videos as well which can be great for yourself or your children who are missing out on gym!
May 13, 2020
How can we build more resilience? Resilience is the ability to come back up when life knocks us down. Highly resilient people find a way to accept change, repair and heal while having a goal and moving towards it. So how can we build up our resilience? There are many things that can increase resilience but here are a few simple things that can provide a resilience boost.
Living a healthy lifestyle, such as eating well, sleeping enough and doing regular physical activity.
Close relationships. Taking care of your close relationships so that those close to you can help you find support when needed.
Check out this article by Psychology Today to learn more.
May 12, 2020
The Good News Movement.
https://www.facebook.com/goodnewsmove/ - Videos, news, and stories about good things happening around the world.
We hear negative, bad, or frightening news every day. Being bombarded with so much negative can impact how we feel and our outlook. We sometimes don't even realize how we are impacted by the news, but right now especially, it is being recommended over and over again to limit our exposure to news because it can increase our anxiety and make us feel worse. The Good News Movement wants to highlight all the positive things that are happening all the time. When we are reminded of the good and the positive, we are reminded that good things are still happening, even when things seem bleak. This isn't to erase or minimize all the pain and suffering and challenges, but to provide some hope and train our brains to still notice the good.
May 11, 2020
Hope all the moms, grandmas and mother-like figures had a Happy Mother's Day Yesterday! Insight Timer has 10 sessions of mindfulness for moms. The 10 sessions help you to be present through the joys and challenges of being a parent. The sessions will help you find a more calm, confident and joyful way of parenting through being mindful, having gratitude, compassion and connection. Have a great day!
May 8, 2020
Hang in there! We still need to keep our distance and keep the kids at home, but the Holderness Family understand and make hilarious videos to help you get through! Enjoy.
Also, check out their video Quarantine Queen for a reminder to lower expectations during this time and you are doing great!
May 7, 2020
Exercise is a great way to stay healthy and boost your mood. Gyms are closed, some days are still too chilly to get outside? Not a problem! There are lots of free workout videos on Youtube and some good free workout apps. Here's a free app by Nike. Get moving and boost your mood!
May 6, 2020
Ten Stressbusters for Working Parents:
Take care of your physical well-being.
Use your vacation.
If you're sick, stay home and "work" on getting better.
Plan ahead.
Set boundaries between your work and non-work.
Make time for "we time" with your kids.
Watch out for overscheduling.
"Me time" is also important.
Connect with other parents.
Develop the habit of gratitude.
For the full article, and for additional support for working parents, click HERE
(Psychology Foundation of Canada, 2019)
May 5, 2020
Phase one of Manitoba's restoring services COVID-19 response has begun. Here is what you need to know. schools will remain closed, non-urgent surgery and diagnostic procedures are restored, therapeutic and health care services are restored, some retail businesses will reopen, restaurants - patio/walk-up services may reopen, hairstylists and barbers may reopen, museums, galleries and libraries may reopen, outdoor recreation and campgrounds are reopen.
If phase one results or any future phase results are not favorable, the province will not proceed with further easing of secondary public health measures and may reintroduce others. If you'd like to learn more please click here.
May 4, 2020
S.T.O.P. - Mindfulness Practice.
Mindfulness allows us to be truly present and be aware of what is going on within and around us. It can help us respond wisely to situations rather than react. One strategy is to use the acronym S.T.O.P.:
S - Stop what you are doing. Take a pause.
T - Take a slow, conscious breath in and a full breath out.
O - Observe your thoughts, emotions and sensations. What are you thinking, feeling emotionally, and feeling in your body?
P - Proceed with extra awareness, kindness and self-compassion.
For the full description, watch the video or read the full article HERE
(Foundation for a Mindful Society, 2020)
May 1st, 2020
Here's a Friday chuckle. Isn't this the truth though? Batteries are never included! Have a great weekend everyone!
April 30, 2020
Manitoba hiking/walking trails.
As the weather gets nicer and parks reopen this coming week, it may be a great time to get out and do some walking. Manitoba has many trails for all ability levels. Plan a day hike to get outside, move, and enjoy nature with the family.
April 29, 2020
Here is a reminder to rest from @holisticallygrace on instagram. With all the things we are juggling right now, it's important to take time for rest. Sleep is not the only answer. Here are some other ideas.
April 28, 2020
Stronger Minds: Free online mental health support.
https://www.mindbeacon.com/strongerminds
Another new program has been made available to all Canadians. You can check into it as much or as little as you like. Topics and areas of support include:
Overcoming worry, fear and stress
Staying positive and hopeful
Dealing with isolation and loneliness
Parenting, maintaining motivation, getting better sleep
And much more.
April 27, 2020
As the weather is changing and we can enjoy the outdoors I encourage you to get outside for some fresh air. While you are there try a mindful walk. Mindful walking simply means walking while being aware of our breath and each step. You can do this alone or with your family.Check out this article from Mindful.org on how to do a mindful walk. Enjoy!
April 24, 2020
As we are trying our best to stay active during times of isolation, kitty might need to find a different way to exercise...
Happy Friday!
April 23, 2020
The Addictions Foundation of Manitoba is offering webinars for parents/caregivers. Most youth and families are at home right now, so it is more important than ever to be able to support parents as they guide their youth regarding substance use prevention and substance use reduction.
The Parent Intervention Program for parents/caregivers webinar will be held on:
Wednesday April 22 at 10:30 a.m. -12:15 (Part 1) To register: Click here
Wednesday April 29 at 10:30 a.m. -12:15 (Part 2) To register: Click here
This is a two part webinar, it is most helpful if you watch Part 1 prior to watching Part 2. (*NOTE: Unfortunately, the first date has passed, but you can still join for part 2)
Substance Use Prevention during COVID-19 webinar will be held on:
Thursday April 30 10:30-11:30 a.m. To register: Click here
This webinar will be applicable to a broader parent/caregiver audience and will focus on general information about substance use and substance use prevention with a specific focus on supporting youth during these more unusual times.
For more information on how to join the webinars, click the button below:
April 22, 2020
Reading novels is good for your brain.
There are many ways that we try to keep ourselves busy and distract our minds, especially these days. Research shows that reading novels, even just 10 minutes a day, can be healthy for our brains and has many benefits including:
"better relationships.
improved leadership skills.
increased collaboration skills.
greater emotional intelligence = greater income (P. Salovey, Yale)
excellent, inexpensive entertainment.
a greater understanding of human character.
when you put the book down, you are better prepared for the world" (Terry Small, 2020)
To learn more, check out the full article HERE
April 21, 2020
In the Crisis & Trauma Resource Institute article “Supporting Your Family During COVID-19” Tricia Klassen shares some of the things that she has noticed.
We are all grieving. Each of us has lost routine, connection, and our sense of control. It’s important to experience our grief and respect each other’s experience (even if it looks different than ours) as well. Grief will look different for different people. It can be irritability, isolating, anger, sadness and so much more.
We are struggling with control. In a time where we may feel a loss of control it may be beneficial to notice what we can control. Such as, our routines, actions, and activities.It may also be helpful to have our children feel a sense of control on some aspects of their daily life.
We need predictability and novelty. Routine and structure can help create calm. Some routines may need to be in place while others may shift depending on the needs of your family at the time. There are times where change, excitement and adventure are also important. Look for room to allow for novelty within your predictable routines.
Connection is more important than excellence. Looking back on this time in our lives we may not remember how we taught our kids, kids won’t remember what academic activities they did. We all will remember how we felt so it’s important to be gentle with ourselves and strive for connection over excellence. Take care of yourselves!
April 20, 2020
Feeling stressed?
Take a few minutes before the kids wake up, after they go to bed, while you sit in your car, or maybe even while you are in the bathroom. Learn to reframe or let go of the stress. If you can't get through the whole video, that is ok, be kind to yourself and just do what you can.
For more information on mindfulness, what it is and why it is helpful, go to 'Topics'>'Mindfulness'.
April 17, 2020
Laugh.
When things are tough, it is important to still laugh and find humour every day. Play a silly game with your kids. Watch a funny movie. Laugh with your family. Play Drawful with friends online.
Every Friday, check back for a funny meme, picture or video to help you keep laughing!
April 16, 2020
Our Thursday posts are all about activity and movement! Cosmic Kids Yoga has so many free, fun and creative yoga adventures that kids can easily follow along to. Cosmic Kids helps build strength, confidence and gets kids into practicing mindfulness in a fun interactive way. Check it out.
April 15, 2020
Create a routine.
When we are faced with uncertainty, having a sense of normalcy and structure can help to ease feelings of anxiety and increase motivation. Kids, and adults, benefit from having a regular routine that includes time for work, play, hobbies, mealtimes, rest or quiet time, outside time, wake up and bedtime. This does not mean that you need to create a rigid routine and follow it perfectly everyday. It can take time to get used to a schedule, and go easy on yourself if it isn't followed all the time, but it can help decrease unwanted behaviours that often come from boredom and unstructured time.
Tips for creating routines:
(Image retrieved from Littleoldtown.com)
April 14, 2020
Canada Emergency Relief Benefit
The Federal Government has implemented programs and emergency benefits that may be helpful to individuals, families and businesses during the COVID-19 pandemic. If you want to learn more about accessing support please go to Canada’s COVID-19 Economic Response Plan. You can also call the Government of Manitoba at 1-866-626-4862 or live chat at Manitoba Government Inquiry If you need help accessing these services and resources or if you have inquiries about what services and resources we can provide please feel free to contact us.
April 13, 2020
Self-Compassion.
These days are not easy. We may see images of others making sourdough or doing science experiments with their kids and think that we are failing. Some of us are trying to being parent and teacher and work from home. Some of us are just trying to survive in these strange times. Whatever your situation, it is important to have compassion for yourself. It is OK to have a messy house or have days where you don't change out of pajamas. Being hard on ourselves when things are already difficult will only make us feel worse. You are doing OK. Take care of yourself.
Take 10 minutes for a mindfulness meditation for self-compassion.
For more ideas on self-compassion, see 10 Self-Compassion Practices for COVID-19
April 9, 2020
It can be incredibly difficult to feel motivated to do any physical activity when we are feeling stressed, but it is one of the best things for us. Especially while we are stuck at home and can't go out and move around as we usually would, it is important to find ways to move. Fitness Blender is a fitness website with tons of free workouts for all levels and activity types. From stretching and basic yoga moves to high intensity at-home workouts, you can find lots of options to keep you moving.
April 8, 2020
Today we wanted to share a comforting food recipe with all of you in hopes that it may give you some culinary inspiration! Figuring out what to make for dinner can be challenging. This chili recipe is healthy budget friendly and uses up some of your canned goods. Plus you can get the kids involved! Bon appetit!
(retrieved from https://www.budgetbytes.com)
April 7, 2020
Yes, AND.
Our feelings are not simple. We can experience a range of different kinds of emotions at the same time, and that is OK. You can be grateful for extra time with your kids AND feel frustrated/overwhelmed/irritated by their presence. Part of wellness is acknowledging our feelings, and letting them be there. How are you feeling today? AND, what else are you feeling?
(Image retrieved from @HolisticallyGrace)
March 27, 2020
Spring Break is next week!
Here are some ideas for healthy home activities to help keep you connecting, moving and doing:
Stay connected:
Call friends and family
Video message using FaceTime, Facebook video message, WhatsApp, Skype or ZOOM
Enjoy a slower pace:
Have a pyjama day
Designate a sleep-in day
Relax by reading a book, sitting outside, enjoying a morning coffee snuggled in your favourite spot.
Do some spring cleaning:
Perfect time to organize, clean and declutter
Getting outside for a daily walk:
Trails Manitoba: http://www.trailsmanitoba.ca/
Cooking with kids:
Go to the Zoo - virtually:
Every Monday, Wednesday and Friday the Assiniboine Park Zoo will post a Creature Feature Live on Facebook. Check out Assiniboine Park & Zoo on Facebook
Visit Winnipeg and Manitoba Attractions - virtually:
Winnipeg Attractions: https://bit.ly/2wrHISK
Churchill northern lights live cam every night: https://explore.org/livecams/zen-den/northern-lights-cam
Practice Mindfulness:
Headspace: https://youtu.be/c1Ndym-IsQg
Stop, Breathe and Think: https://youtu.be/F5X5oVmTyOM
Insight Timer app (free to download): https://insighttimer.com/
Blissful Kids: https://blissfulkids.com/
Practice Yoga:
Cosmic Kids on YouTube: https://youtu.be/02E1468SdHg
Yoga with Adriene on YouTube: https://youtu.be/KWBfQjuwp4E
Keep Moving:
Just Dance: https://youtu.be/gCzgc_RelBA
Nike Training app (free workout videos): https://youtu.be/bhsyPi_WM64
Go Noodle: https://www.gonoodle.com/good-energy-at-home-kids-games-and-videos/
Play:
Card games (go fish, solitaire, build a card tower)/board games, toys, legos
Unstructured indoor and outdoor play
Be creative:
Paint, draw, doodle
Art with kids: https://youtu.be/cGM_VhNXMmo
Slime recipe: https://www.homesciencetools.com/article/how-to-make-slime/
Doodle video: https://youtu.be/RmzjCPQv3y8
Craft ideas: https://www.goodhousekeeping.com/home/craft-ideas/how-to/g1389/diy-kids-activities/?slide=6
Crafts: https://www.freekidscrafts.com/
Laugh:
Watch funny movies and videos
Be silly
Learn something new:
National Aeronautics and Space Administration (NASA): https://www.nasa.gov/stem/foreducators/k-12/index.html
Science experiments: http://www.sciencefun.org/kidszone/experiments/
Free online courses: https://www.freecodecamp.org/news/ivy-league-free-online-courses-a0d7ae675869/
March 26, 2020
The benefits of walking
(The Mayo Clinic, 2019)Need an easy and cost effective way to maintain your health? It's as simple as going outside for a walk! Getting outside and walking can provide you with many physical and mental health benefits. In Mayo Clinic's article on the benefits of walking, found here , the benefits of walking are listed as: healthy weight maintenance, preventing or managing various health conditions such as heart disease and type 2 diabetes, stronger bones and muscles, improving mood and improving balance and coordination. All of these benefits plus getting a dose of vitamin D from the sun. Get out there, get some fresh air and get moving to maintain your health. Make it part of your family routine. Please remember to follow social distancing protocols and avoid public play structures at this time.
March 25, 2020
Resilience: 'The capacity to recover quickly from difficulties; toughness.'
(Lexico.com, 2020)Being resilient doesn't mean we find things easy. It means that we can move through difficult times without completely falling apart. It isn't about being perfect, but recognizing that we have the strength to get through even when it feels like we don't.
Here are 6 Ways to Be More Resilient During Tough Times (Happify, Inc.)
March 24, 2020
The Anxiety Disorders Association of Manitoba has set up a support line to help people cope with stress associated to COVID-19. Starting Monday March 23, 2020 people can call 204-925-0040 for support. During this time of social isolation and disruption to routines it is normal to feel stressed, isolated, and anxious. Fear and anxiety levels are high as we face the unknown. If you or someone you know need help and support, there are many resources available.
To find out more about available resources go to the 'Resources' section.
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