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Fulton school counsellors are trained counsellors that provide short-term effective interventions and support for students who are struggling with their mental health.
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Sleep is important to your physical and mental health. It allows your mind to digest and make sense of
the day’s events. It prepares your brain for learning new things the next day. During sleep, your brain even cleans itself! Simply put, sleep is essential for life and getting the proper amount of sleep helps us cope better with whatever life brings our way.
Getting enough sleep is essential for your emotional health. You may start to feel out of sorts and like you are not yourself if you’re not sleeping well. Noises can seem louder, and colours too bright; small
irritations feel like big problems, and even thinking can become a chore.
It can get harder to solve problems and you may experience more aches and pains, less energy, and less interest in life. The less you sleep, the more anxious you can become about getting enough sleep, and this might make it even harder to fall asleep. You can end up in a vicious cycle – at the mercy of your over-active mind, feeling unwell, and feeling out of control.
There are lifestyle changes that middle- and high-schoolers can make, and even several small changes can have a big effect on their well-being. Here is some expert advice on how to win back a couple of precious hours a night:
Take a stand
It’s important for your teen to go to bed as close as possible to the same time every night, and to get as close as possible to eight hours of sleep. But it’s also important for him to stick to the same schedule — within reason — on the weekends.
Limit screen time
Discourage snacking
Boost the biological clock
Simplify
Streamline mornings
Pump up productivity
Keep the bed for sleep
Source: https://childmind.org/guide/parents-guide-to-teenagers-and-sleep/how-can-you-help/
Each of us will face the death of a loved one at some time in our lives. As adults, we seek help from family, friends, and outside supports during the grief process. But who helps a young person cope with the death of a loved one? Young people naturally turn to other significant persons in their life for support. Although children may understand and respond to illness and death differently than adults, helping a grieving child is not that different from helping a grieving adult. As a clinician, your interaction can have an important impact on helping a child deal with a loved one‟s illness and death in a healthy way.
Common Characteristics of Grief
Physical Sensations |
Feelings |
Thought Patterns |
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What have you experienced? |
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Withdrawal from friends and family Increased dependency on others A need for acting “normal” around others A need for relationships apart from those related to grief Self-absorbed (no energy for interest in others) Marital difficulties Family role changes Role reversals Change in social patterns and status Hypersensitivity to topics of loss Need for rituals |
Fulton School Counsellors Dave MacKenzie Charlene Lau |
Watch these mindfulness videos to guide you through mindfulness practice. These short mindfulness practices can support you in becoming more present and reduce stress in your daily life. You can access all these videos on the Health Promotion Video Library.
http://www.phsa.ca/staff-resources/health-promotion/tools-resources/video-library#Mental-Health
Mindfulness Audio Recording
Mindfulness helps you become focused and allows you to rest from constant thinking. Practice being in the present and let go of worries about the future and past.
Mindfulness Scripts
The Ministry of Children and Family Development offer mental health service through their WALK-IN Child and Youth Mental Health CLINICs:
Walk-in service is where children and youth can receive a same-day initial assessment by a trained professional in a confidential environment.
CYMH service is FREE.
*A doctor’s referral is not needed.
Walk-in Clinic days and hours of operation
TUESDAYS & THURSDAYS
9am – 11am AND 1pm – 3pm
3007-35th Ave
Vernon
250-549-5458
Appointments are NOT necessary!
https://www2.gov.bc.ca/gov/content/health/managing-your-health/mental-health-substance-use/child-teen-mental-health
Tips to manage mental health during COVID-19
In the wake of COVID-19, Canadians are facing a new reality of social distancing, self-quarantining and isolation in order to protect public health and safety. These new circumstances may lead individuals with mental health concerns into heightened symptoms of anxiety and depression.
In what may be a difficult time for many, the Canadian Mental Health Association (CMHA) is offering some basic tips to help people remain calm and balanced as this public health situation unfolds.
Considering the level of attention and seriousness being paid to COVID-19, it’s normal to feel anxious. Try not to avoid, ignore or suppress anxious thoughts. Instead, be aware of your anxiety and accept that you’re feeling anxious in this situation. Try to keep things in perspective; notice and challenge your thoughts that may be extreme or unhelpful.
Self-care is critically important at this time, as worries can be made worse if we aren’t taking care of ourselves. Lean on social supports, try to get enough sleep, eat healthy, exercise and engage in enjoyable activities. Do the things you would typically do to support your health, and be sure to use caution and follow health and safety guidelines while doing them.
Seek information from reliable news sources only. Limit checking in on the latest news to short, defined periods, and refrain from setting related push notifications on your device. Appropriate information consumption may be calming and can lessen the sense of danger.
Take the recommended precautions as outlined by the B.C. Centre for Disease Control and other credible health agencies. Remain focused on the factors within your control, such as washing hands, covering your mouth during coughs and sneezes, avoiding non-essential travel, etc.
If you’re noticing that your symptoms of anxiety (in association with COVID-19 or otherwise) are causing you significant distress or are interfering with your ability to function normally, reach out to your school counsellor and we will help connect you to the most appropriate community resource.
Adapted from https://windsoressex.cmha.ca
ANXIETY CANADA
www.anxietycanada.com
Anxiety Canada is a non-profit organization whose mission is to increase awareness and promote the education of anxiety disorders. There is an entire section dedicated to youth, tips for parents of all ages, and a wealth of helpful information! Topics include: Anxiety 101 How to Chill, Facing Fears Healthy Habits, Thinking Right, Common Problems (test anxiety, fear of needles, trouble sleeping, panic attacks, etc.)
BC Children’s Kelty Mental Health Resource Centre
https://keltymentalhealth.ca/
Kelty Mental Health Resource Centre helps families navigate the mental health system, listens and offers peer support, and connects them to resources and tools. Check out the website for lots of supports.
MyGrief.ca
https://mygrief.azurewebsites.net/
Losing someone is hard. Mygrief.ca will help you understand and work through your grief. It was developed by families and grief experts and there are stories from people who have “been there.” BC programs and services also linked to this website
Family Smart
Toll free 1-(855)-887-8004
www.familysmart.ca
email: info@familysmart.ca
Helps families and youth navigate mental health support systems in our community.
These resources are APPS that you can download Apps onto your personal device
