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“Good mental health is something we all want for ourselves, our friends, our family and others in our community. Just like we care for our physical health, there are things we need to do to stay mentally healthy.” (SMHO, 2021)
We believe that supporting mental health and well-being is essential for development and learning for all students as this is an enabler for academic success.
“You have the power to make a difference in school mental health. You can start by taking care of your mental health and supporting your friends. But you can also get involved with activities at your school, school board, or with us to help more students.” (SMHO, 2021)
Mental Health and Mental Illness
Mental health and mental illness are separate, yet interrelated concepts that vary on a continuum, and can be experienced simultaneously to varying degrees. Mental health is a “state of complete physical, mental, spiritual and social well-being - not just the absence of illness” (World Health Organization, 2018). Mental illnesses are “emotional, behavioural and brain-related difficulties that interfere with development, relationships, attendance, and achievement” (School Mental Health Ontario, 2021).
The connection between these two concepts is explored below:
Supportive relationships with family members and/or friends, proper sleep, a healthy diet, and regular exercise are all beneficial to achieving optimal mental health;
Mental illnesses affect how we function in life;
One in five Canadians in any given year will experience a mental illness or addiction;
It is possible to experience poor mental health with no mental illness. (i.e., an individual might be lacking supportive relationships, have a poor diet, and feel lethargic while not having a mental illness); and
It is also possible to experience optimal mental health while having serious mental illness. (i.e., an individual with a diagnosed mental illness might be responding well to medical and therapeutic intervention, have a healthy diet, exercise regularly and be coping well with everyday life stresses).
When mental health and mental illness are placed together they create a “dual continuum”, as illustrated in image below.
For more information about the relationship between mental health and mental illness, watch the Promoting Mental Health: Finding a Shared Language video from Centre for Addiction and Mental Health (CAMH, 2015).
Self-Care 101 (Reaching Out) SMHO
Self-care is an important part of wellness. It is about nurturing yourself so that when difficult situations happen, you will have the energy and strategies to help you get through them! Take time to discover what helps you feel good and recharge by exploring the resource, SMHO Self-Care 101.
Supporting Resources for Reaching Out
At Thames Valley, we recognize that a change in routine or disconnection from social supports can be difficult for many students and families We encourage everyone feeling distress to reach out for support during difficult times. Please view the below information about community mental health supports available.
We all have mental health and talking about things is one of the ways we can take care of it! Asking for help can be awkward but you’ll probably feel relieved after you do. The first step is to start the conversation. Please reach out and talk to an adult at your school about the TVDSB counsellors available to support you during the school year.
To support these important conversations, check out the resource Reaching Out from School Mental Health Ontario (SMHO, 2021).
Community Resources for Reaching Out
**If there is a mental health emergency, please visit your local Hospital Emergency Department or call 911.**
Kids Help Phone -Provides 24-Hour Crisis Support Website: https://kidshelpphone.ca/ Text: 686868 (youth) or 741741 (adults) Call: 1-800-668-6868 Message using Facebook Messenger: Facebook.com/CrisisTextLinepoweredbyKidsHelpPhone **Indigenous people can connect with an Indigenous crisis responder when available by messaging FIRST NATIONS, INUIT, or METIS over text or messenger.**
Reach Out 24/7 Call or Text: (519) 433-2023 Toll-Free: 1-866-933-2023 Web Chat: https://reachout247.ca/
Know Someone who might be struggling with their mental health, learn to be there for them. Be There is a game-changing mental health resource that teaches anyone how to support people when they're struggling with their mental health. Whether you have 5 minutes or 5 hours, get started at BeThere.org. (https://bethere.org/Home)
The following resources have been created by the Thames Valley District School Board to promote and support everyday student mental health and well-being.
Together in the Valley Newsletter
The ‘Together In the Valley’ Infographics are intended to share some kind words, promote mental health & well-being and provide key mental health resources for students and families. These infographics are distributed from home schools to students and families simultaneously through virtual and/or in-person delivery.
Storytelling is a fundamental part of being human. Stories help build connections and strong communities. Storytelling, in all its forms, supports mental health and reduces stigma.This year, Mental Health Week will center on the theme of "My School's Story". During the 2022-2023 school year, what are some ways in which your school has encouraged mental health, challenged stigma surrounding mental illness and worked to develop a safe school for students experiencing a wide range of mental health challenges? What are your "shiny moments" that make you feel proud to say that your school is working to build awareness surrounding mental illness and mental health? Canadian Mental Health Association.
What is Mental Health?
Mental Health and Well-Being is inspired through a balance of the mental, physical, spiritual, and emotional. SMHO (School Mental Health Ontario)
Mental health is the ability to feel, think, and act in ways that help us:
get through challenges and stress
enjoy life
have hope and purpose
feel connected to others
have a sense of belonging
Caring for your mental health and well-being during the school year:
get enough sleep
stay physically active
stay connected to caring adults, friends
Replace negative thinking with helpful thinking
Give yourself permission to feel whatever emotions you may be feeling – without judgement
List 6 healthy activities you can do when stressed and needing a distraction
Name 2 caring adults you will talk to when feeling overwhelmed
My Everyday Practices for Mental Health and Well-Being is a guide designed to help you use well-being strategies in your everyday life. These activities are designed to promote calm. Regular practice builds resilience and promotes well-being.
If you are in crisis and need immediate support, call the REACH OUT crisis line. 1-866-933-2023, or call 911. London-Middlesex, walk-in support: Mental Health and Addictions Crisis Centre at 649 Huron Street, London. Oxford Walk-In Support: 9:00am-4:00pm 522 Peel St. Woodstock Elgin Walk-In Support: 8:30am-4:00pm: 110 Centre Street, St. Thomas Middlesex Walk-In Support: 8:30am-4:30pm 21 Richmond Street, Strathroy
We hope you are having a relaxing, fun, and safe break! A new school year means re-connecting with friends, peers, school staff, and new learning opportunities.
As the summer break comes to an end, it is O.K. to feel a little sad, excited, and nervous about the return to school.
Remember, when you are having a rough day talk to a parent/guardian, or reach out to one of the helplines on page 3 of this resource. Asking for help can be awkward. The first step is to start the conversation.
Taking care of your mental health and well-being continues to be important. Consider trying several of the wellness strategies suggested below!
Getting Ready for the First Day of School
Stay physically active: walk, bike, yoga, swim, dance.
Start using your alarm clock. Roll the clock back by 15-30 min, daily. Set/follow a sleep, rise routine.
Colour, paint, draw to calm nerves.
Create a mood boosting playlist.
Talk to a parent/guardian about any worries.
Make a plan to connect with positive, supportive friends/peers.
Choose what you want to wear on the first few days.
Fresh Start
Who are you looking forward to connecting with this school year?
What is one thing you are hoping to do during the school year?
How are you feeling about this school year?
What is one thing you feel excited for?
Adapted from School Mental Health Ontario
Caring for Your Mental Health and Well-Being
Get enough sleep.
Stay physically active.
Create a routine that includes a regular bed/rise time, time for family, friends, social and quiet time.
Stay connected to caring adults, friends.
Replace negative thinking with helpful thinking.
Give yourself permission to feel whatever emotions you may be feeling - without judgement.
Talk to a caring adult when stressed or having a difficult day.
Trusted people I will talk to or go to for support:
At school:
At home:
In the community:
TAKE A BREAK ACTIVITES
Check in with yourself and ask, "What activities help to calm my mind and body"?
Check all that apply:
__ take deep breaths
__ move my body (walk, stretch, exercise)
__ listen to calming music, soothing sounds
__ write about my feelings, thoughts
__ talk to myself with kindness, self-affirmations
__ sit somewhere that calms me
__ talk to a caring adult
__ check in with your senses
__ say a prayer or a spiritual affirmation
__ calm myself with colouring, drawing, doodle
__ journal/write about my feelings, thoughts
__ do some mindful activities
__ sip on some cold water
__ read
__ distract with a puzzle/Sudoku
__ use a fidget
__ make a gratitude list
__ squeeze a stress ball
__ I need to___________________________
Adapted from Desautels, Lori. (2021). Staff and student survey of regulatory resources and anchors. Retrieved March 2, 2022, from https://revelationsineducation.com/wp-content/uploads/2021/08/%C2%A9-StaffStudent-Survey-RegulatoryResources-.pdf.
My Everyday Practices forMental Health and Well-Being is a guide designed to help you use well-being strategies in your everyday life. These activities are designed to promote calm. Regular practice builds resilience and promotes well-being.
Thanks for a great school year! Celebrate your success - big and small! As we near the summer break, it's ok to feel things like happiness, excitement, sadness or fear. Taking care of yourself is important. On those challenging days please reach out and speak with an adult.
Asking for help can be awkward. The first step is to start the conversation. To speak with someone during the break, please reach out to a parent, a trusted adult or to one of the community supports listed on page 3 of this resource.
If your friend says something that makes you worry about their safety or the safety of others, please connect to help right away, even if your friend has asked you not to. It’s important to bring in others to support.
Here are some options:
If you think there’s an immediate safety risk, call 911. Speak with a counsellor 24/7 by calling or texting REACHOUT CRISIS support at 519-433-2023, Toll Free: 1-866-933-2023, Web Chat: reachout247.ca. Speak with a parent, trusted adult, even if this means waking up a parent or guardian, or calling a crisis line.
Watch the TVDSB Virtual #heARTofMentalHealth Gala
Enjoy:
performances from local artists & TVDSB students.
interactive activities.
some time for laughter and fun.
information about the benefits of the Arts on mental health and well-being.
Celebrating How the Arts support Mental Health & Well-Being
Together in the Valley is spotlighting how the arts support mental health and well-being.
Whether you create it, participate in it or enjoy watching, connecting with the arts improves mood, helps you manage your feelings and thoughts, and is a healthy distraction from a busy or difficult day! There are NO rules to creativity!
We would love to see how you are using the Arts to support your mental health!
Share your creativity using any of the following options:
All submissions will be shared in our virtual @TVinnovates gallery
List what you do in your spare time that brings you joy.
Bake, cook
Garden
Colour
Knit, sew
Dance
Sing
Laugh
Doodle
Journal
Paint
Draw your mood
Write poetry, a story
How to Help a Friend!
Check in
Say what you see
Listen completely
Understand their feelings without judgement
Careful not to make assumptions
Help each other make safe choices
Get help as needed - reach out to a guardian, teacher, crisis line, trusted adult
If you think there’s an immediate safety risk, call 911
It is O.K not to be O.K! Asking for help can be awkward. The first step is to start the conversation. Please talk to an adult at your school about the TVDSB counsellors available to support you, or reach out to one of the community supports listed on page 2 of this resource.
Taking care of your mental health continues to be important. Asking for help is O.K.! To speak with someone during the March Break please reach out to one of the community supports listed on page 2 of this resource. TVDSB counsellors are available to support you during the school year.
Check in with yourself and ask, "what do I need to calm my mind and body"?
Yes__ No__ I need to take deep breaths
Yes__ No__ I need to move my body (walk, stretch, exercise)
Yes__ No__ I need calming music, soothing sounds
Yes__ No__ I need to write about my feelings, thoughts
Yes__ No__ I need to cry
Yes__ No__ I need to laugh
Yes__ No__ I need to be outdoors
Yes__ No__ I need to talk to myself with kindness and out loud
Yes__ No__ I need some time with something special to me
Yes__ No__ I need to talk to a parent/guardian, friend, help-line
Yes__ No__ I need to express myself through a form of art
Yes__ No__ I need a prayer or a spiritual affirmation
Yes__ No__ I need___________________________
Reference: Desautels, Lori. (2021). Staff and student survey of regulatory resources and anchors. Retrieved March 2, 2022, from https://revelationsineducation.com/wp-content/uploads/2021/08/%C2%A9-StaffStudent-Survey-Regulatory-Resources-.pdf.
Calming Strategy: Hand-Tracing Exercise
Starting at your wrist, trace the left side of your hand up to your middle finger while taking a deep breath for four seconds. Pause at the tip of your middle finger and hold in your breath for 4 seconds. Breathe out while tracing down the right side of your hand for four seconds.
Repeat 4 times.
Things We Can Learn From a Dog:
Run, skip, play daily
When you are happy, dance around and wag your entire body
Enjoy the fresh air and wind in your face
Never pretend to be something you’re not
Reference: Adapted from https://www.healthunit.com/bounce-back
As we near winter break, it's ok to feel differing things like happiness, excitement, sadness or fear. Taking care of yourself continues to be important. On those challenging days, please reach out and speak with an adult.
Asking for help can be awkward. The first step is to start the conversation. To speak with someone during the Winter Break please reach out to one of the community supports listed on page 2 of this resource. TVDSB counsellors are available to support you during the school year.
It's OK to be however you feel!
Give yourself permission to feel whatever emotions you may be feeling - without judgement
There are things you can do to support a friend who is experiencing problems with their mental health. You don't have to do this alone. Your main job is to support them to get help.
If your friend says something that makes you worry about their safety or the safety of other people, please connect to help right away, even if your friend has asked you not to. It’s important to bring in others to support.
Here are some options:
If you think there’s an immediate safety risk, call 911.
Speak with a counsellor 24/7 by calling or texting REACHOUT CRISIS support at 519-433-2023, Toll Free: 1-866-933-2023, Web Chat: reachout247.ca
Speak to a parent or another trusted adult who will guide you, even if this means waking up a parent or guardian, or calling a crisis line.
If you're at school, talk to a teacher, guidance counsellor, school counsellor, or a trusted adult.
"Snitching" vs Informing: Snitching is sharing information to get someone into trouble. Informing is sharing facts and information to get someone out of trouble, keep someone safe, or seek needed help.
Mental health and wellbeing is inspired through “a balance of the mental, physical, spiritual, and emotional” (SMHO). Mental health is the ability to feel, think, and act in ways that help us:
get through challenges and stressful situations
enjoy life
have hope and purpose
feel connected to others
have a sense of belonging
Caring for your mental health and well-being during the school year
Get enough sleep
Stay physically active
Stay connected to caring adults, friends
Replace negative thinking with helpful thinking
Give yourself permission to feel whatever emotions you may be feeling - without judgement
List 6 healthy activities you can do when stressed and needing a distraction
Name 2 caring adults you will to talk to when feeling overwhelmed
Asking for help can be awkward. The first step is to start the conversation. Please talk to an adult at your school about the TVDSB counsellors available to support you during the school year.
Ready, Set, Return to Learn
Tips for preparing for the first day of school
Stay physically active: walk, bike, yoga, swim, dance
Talk to a parent/guardian about any worries
Start using your alarm clock. Roll the clock back by 15-30 min daily or set/follow a sleep, rise routine.
Create a mood boosting playlist
Make a plan to connect with positive, supportive friends/peers
Colour to calm nerves
Set up a space for online learning, and/or doing homework. Consider: a space outside of your bedroom, what supplies do you need? Create a schedule: homework, social/family time, chores, quiet time, bed time.
Choose what you want to wear on the first few days.
Night before: Have school supplies ready Prepare snacks/lunch Set your alarm Go to bed early
It has been a school year like no other and we are PROUD of your hard work! As we near summer break it's o.k. to feel different things like happiness, excitement, sadness or fear. If you want someone to talk to during the summer, reach out to a friend, a trusted adult, and/or call/text/message a support line. Talking to someone might be all you need to feel a bit better!
Starting July 2, our TVDSB Cares Team of School Mental Health Professionals are available Monday to Friday, 9am to 4pm (weekends and holidays excluded) to support students and families. Reach us by phone at 548-486-5188 or email at tvdsbcares@tvdsb.ca
Today I am grateful for...
Together in the Valley is spotlighting GRATITUDE. Expressing gratitude can help us feel healthier, happier, and hopeful, even when facing a challenge (www.smho-smso.ca).
We are Grateful for YOU!
Thank-you for your:
Daily efforts - big & small
Patience
Cooperation
Kindness
Commitment
Support of friends
Help in keeping each other safe
Reaching Out
Asking for help can be hard. The first step is to start the conversation.
Arts Festival and Mental Health Week – May 3rd – 7th, 2021: Celebrating how the Arts supports mental health and well-being
It's been a school year that looks and feels different. We are proud of your efforts and accomplishments! Taking care of your mental health continues to be important. On those challenging days please reach out to a trusted adult. Together in the Valley is spotlighting how the arts promote good mental health. Arts activities can lower stress and anxiety while boosting confidence, self-esteem, calmness, and positive feelings. How might you add the arts to yourself-care routine?
The heART of Mental Health graphic includes:
Dance, Digital, Drama, Music, and Visual Arts
Arts activities to do at home:
Bake
Cook
Garden
Colour
Knit
Sew
Dance
Sing
Paint a rock
Draw your mood
Write music, poetry, a story
Create your own coat of arms
We would love to see how you are using the Arts to support your mental health? Share your art using any of the following options.
All submissions will be shared in our virtual @TVinnovatesgallery
“There are no rules to creativity” ~ Laura Jaworsky
Reaching Out
Asking for help can be awkward. The first step is to start the conversation. Please talk to an adult at your school about the TVDSB counsellors available to support you.
It's been a school year that looks and feels different. You are doing a great job and we are proud of you! Remember, on those days that are not so easy, sometimes all it takes to feel better is to chat for a little bit. There is always somebody there for you. It's a sign of strength to reach out if you are needing help.
@TVDSBcares
TVDSB has counsellors available to support you. Please talk to an adult at your school about the help that is available.
CALM with COLOUR
Colouring helps you feel: more calm, more focused, less stressed, more in control of your body, and distracts from unpleasant thoughts.
Mental health and wellbeing is inspired through “a balance of the mental, physical, spiritual, and emotional” (SMHO). Mental health is the ability to feel, think, and act in ways that help us:
get through challenges and stressful situations
enjoy life
have hope and purpose
feel connected to others
have a sense of belonging
Caring for your mental health and well-being during the school year
Get enough sleep
Stay physically active
Stay connected to caring adults, friends
Replace negative thinking with helpful thinking
Give yourself permission to feel whatever emotions you may be feeling - without judgement
List 6 healthy activities you can do when stressed and needing a distraction
Name 2 caring adults you will to talk to when feeling overwhelmed
Asking for help can be awkward. The first step is to start the conversation. Please talk to an adult at your school about the TVDSB counsellors available to support you during the school year.
Ready, Set, Return to Learn
Tips for preparing for the first day of school
Stay physically active: walk, bike, yoga, swim, dance
Talk to a parent/guardian about any worries
Start using your alarm clock. Roll the clock back by 15-30 min daily or set/follow a sleep, rise routine.
Create a mood boosting playlist
Make a plan to connect with positive, supportive friends/peers
Colour to calm nerves
Set up a space for online learning, and/or doing homework. Consider: a space outside of your bedroom, what supplies do you need? Create a schedule: homework, social/family time, chores, quiet time, bed time.
Choose what you want to wear on the first few days.
Night before: Have school supplies ready Prepare snacks/lunch Set your alarm Go to bed early
Students' express emotion in a variety of ways based on their personal, social, and cultural lived experiences. It is important to understand how thoughts, emotions, and actions are related. Check out ‘My Everyday Practices’ resource to help identify and manage your emotions.
My Everyday Practices for Mental Health and Well-Being is a guide designed to help you use well-being strategies in your everyday life. These activities are designed to promote calm. Regular practice builds resilience and promotes well-being.
Focus on your belly, maybe put your hand there. As you breathe in deeply through your nose, send this breath all the way down to your stomach. Feel as your stomach expands and your hand moves out. Breathe out… feel your stomach contract and your hand move in.
Keep in Mind
The activity can be helpful before a test or any stressful situation.
The more you practice, the more natural thiswill feel!
Before sleep is a great time to practice.
Just Listen
Start with a deep breath. If you feel safe, close your eyes. Open your ears to sounds far away from you. Listen for a minute. What do you hear? Next focus on sounds close to you. Listen for a minute. What do you hear? Now focus on sounds inside your body. Listen for a minute. What do you hear?
Just Notice
Notice 5 things you can see. Notice 4 things you can hear. Notice 3 things you can feel/touch. Notice 2 things you can smell. Notice 1 thing you can taste.
Keep in Mind
Just Notice is an example of a grounding practice. Grounding is a way to focus your attention to the sensations you are experiencing in this moment.
Grounding is good to practice at any time but especially helpful when your emotions or thoughts are stressing you out.
Calm Place
Where do you feel the most relaxed? Imagine you are there. What do you see? What do you hear? Are there any smells, tastes, or textures?
Keep in Mind
You can use your Calm Place to feel more at peace during stressful moments.
Spend time developing details of your Calm Place to make it feel more realistic.
Use your imagination and walk around your calm place – notice every detail.
Let it Go
Sit comfortably and take a deep breath. Use your fingers to gently massage the top of your head.
Still in massaging motion bring your fingers to your forehead, eyebrows, temples, around your eyes, cheeks, and jaw.
If you notice tension anywhere – let it go. Finally massage each of your ears and end by gently pulling your earlobes.
Keep in Mind
Take your time with each area especially where you hold the most tension.
You may try this technique on your hands using a massaging motion to focus on each finger, thumb, and palm.
Tense and Relax
Squeeze your hands into fists as tight as you can and hold for a few seconds then relax your hands.
Push your shoulders up to your ears and hold for a few seconds then relax your shoulders.
Push your heels down into the floor, squeeze your toes and hold for a few seconds then relax your feet.
Tense your stomach muscles as tight as you can and hold for a few seconds then relax your stomach.
Mindful Walking
Find a space where you can walk safely for a few minutes. You might set a timer. Put one foot forward and notice how it feels as your foot meets the ground.
Continue walking and pay attention to your feet, legs, hips, and the rest of your body. Notice the movement of your body as you take each step.
As you walk, pay attention to; the foot that is off the ground, how your hands/arms move (or don’t), how you are breathing.
Keep in Mind
You may notice distractions like people or phones but stay focused until you have completed your walk.
Four Finger Affirmations
Select four words that make you feel calm and confident.
It might be a sentence or just four words. Examples: “I am loved today”, “I believe in me”, “Breathe Listen Smile Love”, “I can handle this.”
Each word you have chosen will match a finger on your hand.
As you say your affirmation in your head, connect each finger with your thumb.
Keep in Mind
The more you say this to yourself the more you will feel that what you say is true.
Gratitude Moment
Being grateful makes you more patient when life is difficult.
Think of something that you are grateful for.
Hold this in your mind for a moment.
You may choose to write the details of your gratitude moment in a journal or share with someone.
Keep in Mind
This is a great way to end the day.
Try to practice this regularly.
Be grateful for small things (flowers, smiles, chocolate) and grand things (friends, clean water, music)
Mindful Messaging
Before you text, tweet, send, or post, take a moment to: Take a deep breath. Notice how you are feeling. Re-read your message. Ask yourself “is the message true?” Think about how the message will be received. Think about what will happen next. Change the message if needed.
Keep in Mind
If you are hurt, angry, or confused it is wise to wait before hitting send.
Don’t send messages that you would not say to the person’s face.
Everyday Practices for Everyday Learning
Everyday Practices for Everyday Learning is a resource developed by the Thames Valley District School to assist you in ways that you can embed well-being strategies into your everyday life. Regular practice of these activities is designed to promote calm and well-being, while building engagement. Each activity provides an outline, links to learning skills, and includes explicit instructions.
Now We're Cooking
Unlock your family’s cooking potential. Whether you have toddlers or teens, your kids will love getting creative in the kitchen.
Learning Together in the Kitchen
Health: What makes a balanced meal or snack?
Language: How do you read a recipe or write a grocery list?
Math: How do you measure ingredients and work with fractions?
Science: What will happen when you boil veggies or make bread?
Social studies: What food is grown in Canada and around the world?
Food skills: How do you stir, chop, knead, pour and scoop?
Social skills: How can we work together, take turns and share utensils?
Word puzzles can be in any language and cover any topic. They can enhance your child's creative and critical thinking skills while being engaging and fun.
Word Games and Code Breaking
Language: Which words do I know? Can I build on my vocabulary?
Problem solving: Can I find patterns or shapes in the code?
Social skills: When I get frustrated trying to figure it out, what can I do to stay calm and focused?
Critical thinking: Have I thought about this word puzzle from a different angle? Can I flip it upside-down to see something new?
Second language: If I don't recognize a word, is there a similar word that I do know in English? Where do I see root words?
Social studies: When and where throughout history has code been used? What was its purpose?
Source: Dana Foundation of Neuroscience
Resources Dana Foundation of Neuroscience, Flintobox.com
Play and Have Fun
Boardgames are a great way to boost your brainpower and improve executive functioning skills.
Benefits of Boardgames
Language: What new words or terms do we need to learn for this game?
Math: What is money sense and who’s the banker?
Business: What resources do I have and how should I use them?
Social skills: How can we win and lose gracefully?
Communication: Am I focused on the game and carefully listening to all players?
Deep, slow breathing sends calming signals to the brain. Practice often to make this technique work better for you when feelings of frustration, anxiety or sadness bubble up.
Deep Breathing – Calming Technique
Drama: Imagine you have a hot chocolate. Breathe in through your nose, imagine the delicious smell. Breathe out through your mouth to cool it down. Or, breathe in and imagine the smell of a flower, then breathe out and imagine you are slowly blowing out a candle.
Math: Breathe while tracing shapes with your finger. Triangle – breathe in, hold breath, breathe out.. Count with the breath – in for 5, hold for 3, out for 7. For calming, breathe out for as long as possible.
Science: What is the Fight – Flight - Freeze response? How does my body and mind react? How can I modify my response?
Social skills: With a partner, sit back to back and feel each other's breathing. Can you match the rhythm?
Resources YouTube: "Just Breathe" by Julie Bayer Salzman & Josh Salzman, TVDSB "A Teachers Guide: Everyday Practices for Mental Health and Well-Being in the Classroom"
Take a Deep Breath, I Can Do This! This Too Shall Pass, I Believe in Me
Be your own cheerleader! Notice your helpful qualities and habits, say encouraging words to help counter negative thoughts that have you feeling powerless and 'stuck'.
Positive Self-Talk
Health: What situations cause me to feel doubt and stress? What message will help me to persevere during this struggle?
Language: Select four words that make you feel calm and confident. Each word you have chosen will match one finger on your hand. As you say your affirmation press your thumb to each finger; one finger per word.
Science: Why is my brain better at noticing problems than noticing positive things? How does noticing problems help with survival?
Social studies: Motivational quotes and proverbs exist in all languages and cultures. Explore!
Resources TVDSB "A Teachers Guide: Everyday Practices for Mental Health and Well-Being in the Classroom"
Go Fish, Crazy Eights, Memory - What's Your Favourite?
Playing cards is sometimes seen as just a pastime, however there are plenty of hidden benefits from engaging in this activity.
Playing Cards
Language & Math: Literacy and numeracy skills typically go hand in hand. Completing a game might include gathering and analyzing information, using a mathematical skill and reporting that information in written and/or verbal form.
Business: Employability skills for getting and keeping a job; working a cash register and counting items in an order.
Social Skills: Improve your patience and concentration. Can I predict emotions that my opponent or partner has throughout the game? What about facial expressions?
Cognitive Skills: Boost your memory without even realizing it.
When you find it difficult to let go of angry or anxious feelings, this technique may be helpful.
Technique:
Squeeze your hands into fists as tight as you can and hold for a few seconds then relax your hands and feel your muscles loosen. Push your heels down into the floor, squeeze your toes and hold for a few seconds then relax your feet and feel your muscles loosen. Let Go of Stress
Science: How many muscles do you have? Can you tense and relax them one at a time?
Drama: Use your imagination! When tensing up, pretend you are the Hulk or an uncooked noodle. When relaxing, pretend you are a jellyfish or a cooked noodle.
Social Skills: It is important to develop your ability to notice and manage big emotions so that you don't miss out on the fun or give up on a difficult task when you are frustrated, embarrassed or disappointed.
Resources TVDSB "A Teachers Guide: Everyday Practices for Mental Health and Well-Being in the Classroom"
Free Your Imagination
LEGO and other building sets are an ideal way to tap into STEM learning. Challenge your whole family to build from a set or use your imaginations to create something unique!
BUILDING: LEGO, K'NEX, MEGA BLOKS, MODELS
Math: What geometric shapes and angles fit best together?
Problem-Solving: How can the shapes help me build what I want to build? Can I estimate how many I might need?
Spatial Competencies: How can I recreate an object to scale? Is it possible to use a grid?
Literacy: If I struggle to understand the directions for building, what strategies can I use to figure it out?
Source: BrightHorizons.com
Resources Dana Foundation of Neuroscience, Mamainthenow.com, Brighthorizons.com
Crafting for Health
Research shows that regularly engaging in crafts may have tangible health benefits. Here's what getting crafty might do for you.
THE UNEXPECTED BENEFITS of CRAFTING
Social Justice: How do crafts connect to politics and turn objects from everyday lift into agents for social change?
Mental Health: Projects help build self-esteem. Simply visualizing, working on and then creating a product can make you feel better about yourself.
Developmental Education: When we perform manual work, we force our brain to coordinate thinking with our hands; training fine motor skills.
Physical Education: Repetitive motions can help calm down the body and the brain.
Resources BerkleyWellness.com, Search: Crafting for Health
Grounding Exercises
Focus your attention on the sensations you are experiencing in the moment (sight, hearing, touch, smell, taste).
Calm Your Mind
Horticulture: When working with plants, take a moment to notice what you see and smell. Feel the soil, plants, water.
Music: Play your favourite piece of music and listen very carefully to the variety of instruments, including vocals. Is it easier for you to listen with your eyes open or closed?
History: When did Jon Kabat-Zinn start researching Mindfulness Based Stress Reduction (MBSR)? What did the research show?
Technology: Search 'grounding exercise' online to find the best techniques for you. Bookmark your favourites.
Resources My Everyday Practices - Mental Health and Well-Being Activities
WARNING: Things might get messy!
MAKE YOUR OWN slime and playdough – just a few essential household ingredients and you’re on your way to hours of family fun.
SLIME IS CHEMISTRY! SLIME IS FUN!
Science: Which ingredients do I need to make slime or playdough? What chemical reactions are involved?
Literacy: What is an activator? How can I find out?
Art: What items can I use to create the textures for cloud or galaxy slime? What colours do I mix to make pink, purple, turquoise or sparkly playdough?
Mental Health & Well-Being: Kneading, mixing and squishing with our hands helps us to feel centered and calm. Read about ASMR and slime videos at self.com.
Source: Little Bins for Little Hands
Resources Littlebinsforlittlehands.com, self.com
Be Grateful for the Little Things
Create a habit of noticing big and little things you are grateful for. Being grateful can make you more patient when life is difficult.
GRATITUDE is the BEST ATTITUDE
History: What inventions have made your daily life easier? Think cooking, cleaning, communication and transportation.
Social Skills: Regularly tell others that you are grateful to have them in your life and why.
Art: Using any medium, create an art piece that expresses your gratitude.
Resources TVDSB "A Teachers Guide: Everyday Practices for Mental Health and Well-Being in the Classroom"
I Spy With My Little Eye
TVDSB is collecting system wide BIRD Watching data for three days, May 13-15. Get outside and participate for 15 min. Share your data at www.tvdsb.ca/environment
SPRING NEIGHBOURHOOD BIRD COUNT
Math: Using the data collected, how can you answer your questions, and what conclusions can you draw? What can you KNOW from the data, and what do you now WONDER?
Science: Use this opportunity to hypothesize, investigate and understand the interactions in your own local environment.
Health: This is a life-long outdoor activity that can be done anywhere, any time of year.
Mental Health & Well-Being: Watching birds makes people feel relaxed and connected to nature.
Resources Ontario Field Ornithologists, NatureCanada.ca, TVDSB Environmental Ed.
Smiling is Contagious Too
Outdoor chalk art is an opportunity to express yourself and inspire others. Think of ways to make it interactive - games like hopscotch, asking questions, riddles or even jokes!
PLAYING with POSITIVITY
Art: Draw images, write quotes and words to inspire optimism and creativity.
Social Skills: How might someone else feel by reading/seeing what you've created?
Language: What are some new words that you can find and learn to spell?
Science: How is chalk made? Can you make some at home?
Question: What is so fragile that saying its name breaks it?
Answer: Silence
My Feel-Good Playlist
Music has the power to make us feel many different emotions. What style of music is your 'go-to' for feeling happy?
MUSIC at HOME #TVDSBarts
Music: The elements of music are what changes the emotion of a song. What are the elements of music that you prefer when creating a playlist?
What music makes you feel happy or calm? What kind of music would you listen to if you want to feel energized or relaxed? What music makes you want to get up and dance? Resources #TVDSBarts, The Arts Curriculum (2009), TVDSB Arts
Notice Every Sensation
Walking – with or without a destination – is an opportunity to quiet your mind. Focus your attention on only what you feel, hear, smell and see in this moment.
WALK this WAY
Biology: How does walking strengthen your bones?
Math: How long is your stride (one step)? How many steps would it take you to walk one meter? One kilometer?
Social Skills: What does it feel like to walk with someone and not speak? When you complete the walk, share what you observed with your senses as well as the thoughts and feelings you noticed while not speaking.
Health & Physical Education: Walking is a simple way to achieve daily exercise goals.
Resources Healthy Schools: DPA, ParticipACTION, Canadian Physical Activity Guidelines
What Does the Evening Sound Like?
As evening sets in, a whole new world comes alive. What sounds do you hear, how do they make you feel, what do you wonder?
EVENING SOUNDS
Music: Can you replicate the sounds and rhythms you hear with objects from around your home?
Language: Write a poem about all the wonderous or spooky sounds you hear.
Science: Why do we hear so many different sounds at night? What does it mean to be nocturnal? Can you name 5 different nocturnal animals and their habitat?
Social studies: While most of our community sleeps, many are busy at work. What professions work in the evening and through the night? Why do you think so?
Resources NationalGeographic.com, Book: Night Animals by Gianna Marino
Calming Moments
Bring to mind a place where you feel calm. Imagine you are there. What do you see? Hear? Feel? Include textures, temperature, emotions. Are there any smells or tastes?
WHERE DO YOU FEEL MOST CALM?
Arts: How might you represent your calm place through various mediums? Try drawing, creating music or poetry.
Biology: What is happening in your body when you imagine this place? How does your breathing and brain chemistry change? When stressed, pause to take a slow breath and imagine your calm place in as much detail as possible.
Horticulture: Can you create a calm place using plants?
Science: Research shows that this practice works best when the calm place in your mind is a real place where you have spent time.
Resources My Everyday Practices - Mental Health and Well-Being Activities TVDSB
Literacy
"Literacy is about more than reading and writing – it's about how we communicate in society. It is about social practices and relationships, about knowledge, language and culture." UNESCO, Statement for United Nations Literacy Decade, 2003-2012
CONNECTING WITH OTHERS
Social Media: Communicating through social media uses many short forms (LOL), tags (@), and hashtags (#). With members of your household, write a list of 10 hashtags you would share during this time at home.
Instagram Post: Label the parts of the message (greeting, tags, sharing ideas, asking questions, closing, hashtags). Write a list of 8 things you have been doing, including some details (Who? Where? When? Why?). Record 5 questions you might ask.
Resources TVDSB, Continuity of Learning, Literacy
Gardening
“A garden is a friend you can visit any time.” Okakura Kakuzo
Gardening adds beauty, oxygen and diverse ecosystems to your living space. Research shows that tending to plants can reduce symptoms of anxiety and depression.
Learning in the Garden
Geography: We live in the Carolinian Ecosystem Zone. What flowering plants can you grow to help our natural pollinators?
Math: When growing plants from seed, use a ruler to measure depth and spacing as listed on the seed package. Measure and chart the growth of various plants over time.
Horticulture: Which bugs and insects are beneficial to the plants you are growing? If you don't have space for a garden, research container gardening or municipal community garden plots.
Art: Draw, paint, or photograph to document your garden's growth over time.
Resources CarolinianCanada.ca, Municipal websites
Clean Up, Clean Up
Let's make it a game. Turning routine chores into a fun family challenge can improve communication and team building skills. Tidying can be fun!
Many hands make light work
Teamwork: If you work together, how many things can you pick up in 1 minute? Can you beat that number?
Music: Choose upbeat songs (125-140 BPM) to make cleaning up fun! What are some of your favourites?
Mental Health & Well-Being: A tidy space has been proven to reduce distractions and anxiety (CAMH).
Social Studies: Use the Internet to research places where you can donate unwanted toys/books locally.
Resources
Center4research.org, camh.ca
A Deeper Dive into Mindfulness
"You can't stop the waves, but you can learn how to surf. Mindfulness means paying attention in a particular way: on purpose, in the present moment and nonjudgmentally." - Jon Kabat Zinn History: When and where did Jon Kabat Zinn begin researching the effects of mindfulness practice? What were the results?
Social Studies: There are many cultural and religious practices that share attributes of mindfulness practice. Ask your family, friends and online community what practices they find helpful to restore calm and perspective when life is difficult.
Health and P.E.: Research and try movement-based mindful practices. What are the many benefits associated with practicing mindfulness regularly?
Resources: CAMH.ca, Mindfulness Based Stress Reduction (MBSR), MBSR-Teen
Making a Super Cool Fort at Home
What every day, household items make the best forts? Try pillows, fitted and flat sheets, clothes pins and clips and build a masterpiece where the whole family can play and expand their imaginations together!
Science/physics: How much weight is needed to hold up a sheet, but not collapse the ceiling? How much space is required for you to fit in your fort (sitting, standing)?
Imaginative play: Is the couch part of a spaceship? The bunkbed a castle tower? Is your fort a restaurant, a corner store, a classroom or even a jungle hideout?
History: Did you know that the oldest walled city is Uruk in ancient Sumer (Mesopotamia)? What can you learn about the history of fortification around the world?
Resources: Ancient History Encyclopedia, The Kansas Children’s Discovery Center
Coffee with Kelly - Mental Health Conversations
The following videos are conversations that were recorded during Mental Health Week in the spring of 2020 between the Mental Health Lead, Kelly Appleby and a variety of people connected to the TVDSB.
Student Trustees 2020-2021 – Student Perspective on the Pandemic & Re-entry to Schools
TVDSB Student Trustees for the 2020/2021 school year, Mahek, Tasnia, and Nicholas bring the student perspective on school closures, what will be important to students for school re-entry, and the value of student voice.
Coffee with Kelly featuring Student Trustees 2020-2021 (Introduction)
Coffee with Kelly featuring Student Trustees 2020-2021 (Extended)
International Day Against Homophobia, Transphobia, and Biphobia
Two TVDSB students and an educator sat down to chat about the importance of the International Day Against Homophobia, Transphobia and Biphobia and the vital role schools can play in supporting 2SLGBTQ+ students.
Coffee with Kelly - International Day Against Homophobia, Transphobia and Biphobia (Introduction)
Coffee with Kelly - International Day Against Homophobia, Transphobia and Biphobia (Extended)
Social-Emotional Learning (SEL) Social-emotional learning (SEL) describes the process of developing and practicing skills that help us to thrive throughout life. SEL targets six domains where knowledge and skills can be developed. Explicit, whole-classroom/school efforts to teach social-emotional learning have a positive impact on students’ social, behavioural, and emotional well-being. This can have a positive impact on academic achievement for students.
Video #1: Skills for students: What is Social-Emotional learning? An introduction to social-emotional learning: Social-emotional learning (SEL) describes the process of developing and expanding certain skills that help us to thrive. The focus is to develop skills for recognizing and managing thoughts and emotions, getting along with others, and approaching challenges in an organized and optimistic manner. SEL is associated with gains in both academic performance and well-being.
Video #3: Skills for students: Managing the stress you feel Stress management and coping: A domain of social-emotional learning focused on strategies to cope with controllable and uncontrollable stress to help prepare for future challenges.
Video #4: Skills for students: Persevering even when things are hard Positive motivation and perseverance: A domain of social-emotional learning focused on the importance of learning skills for adapting to changes, persevering in the face of adversity, learning from mistakes, and thinking positively about setbacks.
Video #6: Skills for students: Discovering what makes you YOU! Self-awareness and sense of identity: A domain of social-emotional learning focused on the importance of identity, mattering and belonging to overall well-being, and how knowing personal strengths and potential can contribute to a sense of identity and belonging.
School Mental Health Ontario provides students with consistent access to high-quality, evidence-based mental health information, supports and services. There mission is for Ontario students know how to care for their own mental health, seek help when problems arise, and maintain a strong sense of identity, belonging, confidence and hope even in challenging circumstances. Link: https://smho-smso.ca/
Jack.org is Canada's only charity training and empowering young leaders to revolutionize mental health in every province and territory. Through a variety of initiatives, such as Jack Talks and Jack Summits, young leaders identify and dismantle barriers to positive mental health in their communities. Through ambitious innovations in youth mental health like Be There, they give students the mental health resources they need to educate themselves. Link: https://jack.org/Home
Mind your Mind exists in the space where mental health, wellness, engagement and technology meet. They work with community partners and young people aged 14 to 29 to co-create interactive tools and innovative resources to build capacity and resilience. Link: https://mindyourmind.ca/
Apps
Heads Space includes guided meditations, animations, articles, and videos, that can be used anytime, anywhere, and by anyone, who wants to experience the health and happiness benefits of meditation. Link: https://www.headspace.com/
MindShift CBT uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety. It includes tools to tackle worry, panic, perfectionism, social anxiety, and phobias. Link: https://www.anxietycanada.com/resources/mindshift-cbt/
My Life: Stop, Think, and Breathe offers a personalized mindfulness solution tailored to how you’re feeling right now. This app invites you to fit mindfulness into your daily life with meditation, breathing, yoga, guided journaling, and more. Link: https://www.stopbreathethink.com/learn/
Insight Timer addresses sleep, anxiety, and stress with more than 100,000 guided meditations led by the best teachers from Canada and the world. Link: https://insighttimer.com/en-ca
In the Now!
To celebrate Mental Health Week and the TVDSB annual Arts Festival, the Mental Health and Arts portfolio have partnered and created a collaborative initiative to highlight how the Arts promote positive mental health and well-being. We are excited to share this year’s #theARTofMentalHealth event; this initiative is designed to engage the entire TVDSB community in person and/or virtually. Check out TVDSB submissions by searching the #TheARTofMentalHealth on Twitter.
