Mental Health Resources – Part 2

Apps

Hello friends! 

Although some restrictions have been lifted recently, many of us are still facing challenges such as isolation, stress and anxiety as a result of measures we must take to protect ourselves and each other from COVID-19. 

If you find yourself struggling, that is normal and OK. Here is a list of FREE online resources that you may find useful in managing your mental health. 

https://www.headspace.com/ 

“Headspace is here to give you the tools and resources to look after your mind…If you’re unemployed, you can get a free year of Headspace Plus to help you get back on your feet.” 

https://www.calm.com/ 

“Sleep more. Stress less. Live better.” 

Mindshift

“MINDSHIFT is free to download and use for all Canadians. It employs scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help users learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of their anxiety.” 

https://mobile.va.gov/app/cbt-i-coach 

“CBT-i Coach is for people who are engaged in Cognitive Behavioral Therapy for Insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits.” 

https://calmharm.co.uk/ 

For self harm. 

https://www.clearfear.co.uk/ 

For anxiety. 

https://insighttimer.com/ 

Free Meditation app for sleep, anxiety and stress. 

https://www.downdogapp.com/ 

Free yoga, including prenatal. 


Mental Health Resources – Part 1

Websites

Hello friends! 

Although some restrictions have been lifted recently, many of us are still facing challenges such as isolation, stress and anxiety as a result of measures we must take to protect ourselves and each other from COVID-19. 

If you find yourself struggling, that is normal and OK. Here is a list of FREE online resources that you may find useful in managing your mental health. 

https://www.keltyskey.com/ 

“Kelty’s Key is your source for online therapy. Get tailored treatment from an online therapist or work on your own with our self-help resources… We are publicly funded by Vancouver Coastal Health, making all our services 100% free.” 

https://www.sfu.ca/carmha/publications/antidepressant-skills-workbook.html 

“The Antidepressant Skills Workbook (ASW) is a self-care guide that shows you how to use cognitive and behavioural methods to make important changes in thinking and actions that help one to emerge from depression and make it less likely to recur.” 

https://www.cci.health.wa.gov.au/resources/looking-after-yourself 

Looking after yourself modules: “If you experience a condition that is affecting your mental health and are looking for specific information about different types of problems, then the ‘workbooks’ or sets of modules in this section may be relevant to you.” 

https://www.anxietycanada.com/  

Anxiety Canada 

https://bouncebackbc.ca/ 

“BounceBack is a free skill-building program designed to help adults and youth 15+ manage low mood, mild to moderate depression, anxiety, stress or worry. Delivered online or over the phone with a coach, you will get access to tools that will support you on your path to mental wellness.” 

https://bit.ly/2Aceokk

“Acceptance & Commitment Therapy webinars and workshops in response to Covid.”

https://www.tenpercent.com/coronavirussanityguide 

Coronavirus Sanity Guide 

https://palousemindfulness.com/ 

Online Mindfulness-Based Stress Reduction (MBSR): “This online MBSR training course is 100% free, created by a fully certified MBSR instructor, and is based on the program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School.” 

http://freecbti.com/ 

Free Cognitive Behavioural Therapy  for Insomnia (CBTi) 

https://familysmart.ca/ 

“Are you a family with a child or youth with a mental health challenge? We get it – we are also families whose kids struggle with their mental health and we know things might be tough right now. We’ll listen – keep it real, and look for ways to help you.” 

https://www2.gov.bc.ca/gov/content/health/managing-your-health/mental-health-substance-use/virtual-supports-covid-19 

BC Government resources including low cost counselling. 

https://here2talk.ca/home 

“Here2Talk connects post secondary students with mental health support when they need it. Through this program, all students currently registered in a B.C. post-secondary institution have access to free, confidential counselling and community referral services, conveniently available 24/7 via app, phone and web.” 

https://foundrybc.ca/virtual 

“Foundry is working to make sure all young people in British Columbia can get the care and support they need when they need it. We are now offering virtual drop-in counselling sessions by voice, video and chat to young people ages 12-24 and their caregivers!” 


Food for thought and wellbeing

Being a single parent comes with financial challenges, to begin with, let alone with a global pandemic at hand!

Since 1978, 1Up Victoria Single Parent Resource Centre has served the evolving needs of single-parent families in Greater Victoria. We do our best to respond to the changing circumstances of single parents. We learn from their experiences, reflect upon our resources and capacities and develop new programs and opportunities to offer relief to single parents. Our journey continues under the new circumstances that affect us all: a global pandemic that disrupts our family routines, physically distances us from loved ones, interrupts our work schedules, results in job loss, and stress as a result of uncertainties.

Being a single parent comes with financial challenges, to begin with, let alone with a global pandemic at hand! As jobs were being lost at a rapid rate we surveyed single parents in Greater Victoria and nearly 50% reported they found themselves struggling with having enough food for their family. To help meet this need we’ve turned our attention to food resources. With thanks to grant funding from the Rapid Relief Fund and Good Food Access we are now able to offer a weekly market day at the Centre. Any 1-Up Members that need help covering basic food costs are welcome!

Every Wednesday from 11-3 members can drop by the centre and pick up a bag of non-perishables, fresh garden produce, bread and often dairy, fruit and other goodies. $25 Grocery store gift cards are available to help meet specific food needs. The market will run weekly until the end of summer.

For all the single Mom’s and Dad’s out there doing your best and making choices to raise your child in a secure, happy healthy home environment – we celebrate you and are here to support you. What you are doing is not easy and we want to help make your life a little bit easier.


Building routines when staying at home

Have you been feeling a little edgy, restless, or out of control? You are not the only one.

As our daily lives and routines have been disrupted we have trouble marking the changing days and weeks (Is anyone else feeling flabbergasted that April is almost over?).

There is a lot of evidence to support the importance of routines. We have all read parenting books that tell us our toddlers need routines but our older children, and we ourselves need them too. Often when I suggest routines to people I get push back. Sometimes people tell me they don’t like to be “rigid”, or that they just like to go with the flow or that routines cause them stress.

I am here to urge you to give them a try because routines can actually alleviate stress. They make us feel more focused, they eliminate decision making, and they give structure to otherwise aimless days and weeks.

So, how do you build some routines that will actually work for you?

  1. Don’t be rigid. Your routine is not a carefully constructed minute by minute detailed plan of your day
  2.  Do be flexible. If something happens to disrupt your routine, that’s ok, take a breath, let it go (the breath and the routine)
  3. Set a task or chore for each day of the week and invite your kids to help
    • Monday – laundry
    • Tuesday – clean bathrooms
    • Wednesday-bake something yummy
    • Thursday – tidy bedrooms
    • Friday – plan weekend hike
    • Sat – family time
    • Sunday – plan your weeks meals (don’t want to shop more often than you have to)
  4. Start small and general
    • Set your alarm for the same time each week day
    • Go to bed at the same time each night
    • Turn off all screens 1 hour before bedtime (read a book or read out loud together)

Once you feel confident you may try to plan your day, maybe it will look like the one below, maybe not. .

An example of a routine that might work well for a family staying at home is:

  • Set the alarm and consistently get up at the same time each day.
  • Eat breakfast and tidy up.
  • Do a craft or play a board game
  • Go out for a walk
  • Have lunch
  • Do school work (take a nap if you are little)
  • Go for a walk
  • Prepare dinner (together as a family, or rotate each kid helping)
  • Clean up together
  • Movie time or board game time
  • Story time (no matter how old you are end your day with a book not a screen)
  • Sleep (at approximately the same time each night)

The point to the routine is to create a sense of flow to your days and weeks. To give everyone something to look forward to and some structure in which to get things done. Have fun, enjoy your time together as a family, and soon enough we will be back in our overly busy lives.