Bell Let's Talk | Useful tips & where to seek help in Edmonton!
Bell, Let’s Talk. In addition to our video where we encourage you to share your own stories, we’ve teamed with Brandi Gruninger (founder of Evolution Psychology) and Jamie Bay, Head of Wellness at YBB and Founder of The Wellness Warrior, are taking us through their tips and tricks for mental health coping strategies and a list of go-to resources when you need help!
Tips in the moment: I’m struggling, I’m feeling overly anxious, depressed, or totally stressed out! What can I do RIGHT NOW?
Change your body temperature. Get into a hot shower or step outside in the cold.
Try deep, diaphragmatic breathing or square breathing.
Practice a progressive muscle relaxation.
Hold an ice cube in your hand for as long as possible. This is particularly good for preventing self harm.
Sun salutation (quick yoga flow).
Journal three things you are grateful for.
Visit nature – even if it’s the backyard or a picture of nature will work!
Colour in an adult colouring book or other creative activity such as knitting, painting, or doodling.
-Brandi, Registered Psychologist
I love the 5-4-3-2-1 grounding technique. This looks a bit different for everyone. If I’m feeling anxious, I look around and find 5 things I see, 4 things I hear, 3 things I feel, 2 affirmations (i.e. I am strong), 1 thing I smell. The things that ground you are different for everyone.
If I’m in a meeting, sometimes I need to simply leave the room and take time to breathe on my own.
Go for a 10 minute run. Moving my body does absolute wonders for my brain and it brings me to a state of calm as soon as I finish.
Touch each of your fingers to your thumb: index, middle, ring, pinky – focus on the sensation and repeat. Another great grounding exercise.
-Jamie, Certified Life Coach
Ok, what about preventative measures that we can do each day so we don’t get to a place where we need quick fixes?
Get into nature! There’s tons of research proving the impactful effects of being in nature on our mental health. If you can’t get there, it can even be a screensaver as opposed to actual nature.
Focusing on your nutrition is so important for your mental health. Also try Try adding vitamins (B12, omegas, magnesium), but don’t restrict your food intake.
Exercise regularly. This doesn’t have to mean cardio, it simply means moving your body. Walking or yoga both have been proven to reduce symptoms.
Have a group of close friends that you can confide in to share struggles with.
Limit caffeine, alcohol, marijuana. All of these can have a negative effect on mental health.
Limiting external comparisons via social media. Try to eliminate anything from your feed that doesn’t make you feel fulfilled! For example, follow body positive feeds as opposed to aspirational, unattainable celebrities.
Brandi, Registered Psychologist
I take time to move my body 6 days a week. By moving my body, I mean taking at least 20-30 minutes to sweat. Anything that gets my body moving will ALWAYS make my mind feel amazing after.
See a psychologist or counselor! I am beyond grateful for the work I’ve been able to do with my psychologist and have learned so much over the years. If you don’t know where to start, I’ve included resources below.
Meditation. I use the app called Insight Timer which is a free app with thousands of meditations. It kicks off my day and gets me completely focused into the present moment. Something that myself and many others have a hard time doing!
Organizational wellness: This one is huge for me. When I take time to prepare my entire week on Sundays – who is cooking what day, when we’re having date night, what I’m wearing each day, when am I blocking time – the impacts are huge. I schedule my life so life doesn’t choose for me.
Create a morning routine. Seriously. I know you’ve heard it a million times but IT WORKS. Each morning I meditate, journal, workout, and learn. It is my favorite time of day and creates an intentionally positive mindset.
Take time to journal. No you won’t see immediate benefits, but YES the benefits are huge. I journal about my gratitudes, what would’ve made yesterday better, what would make today great, and finish with a list of my own goals and dreams.
If you have to take medication, that’s okay too! I was in a very dark place and was SO against taking medication. I had all the negative stigma in my head that it would change who I was and make me a different person. But guess what? It didn’t do any of those things. It simply helped me cope and get out of the hole I had found myself in.
-Jamie, Certified Life Coach
Where can I go to seek help in Edmonton?
In person: Momentum Walk In Counselling offers drop-in, goal oriented counselling and works on a sliding scale meaning, you pay what you can afford to pay. How great is that? They also have various peer support groups and a popular men’s group that runs year round.
In person: We All Believe In You (WABIY). WABIY is an incredible peer support group in our city for anyone struggling with their mental health. Check them out.
Phone: The Adult Crises Response Services (780-342-7777). We’ve heard nothing but great things about the support this line provides to those who need it most.
Phone: Distress Centre (Edmonton/Calgary – 403-266-4357). The Distress Centre is the largest crises call centre in North America and has an incredible group of staff to help anyone in distress.
Youth Text Support: Yes! The Distress Centre event has 24-7 text support for youth. How amazing is that? The number for texting is 587-333-2724.