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The righteous cry out, the Lord hearsand he rescues them from all their afflictions.The Lord is close to the brokenhearted,saves those whose spirit is crushed.PSALM 34:18-20

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The righteous cry out, the Lord hearsand he rescues them from all their afflictions.The Lord is close to the brokenhearted,saves those whose spirit is crushed.PSALM 34:18-20

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Refresh Counselling | Tailored Individual, Family & Child Counselling

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A Fresh Perspective

The team of Therapists at Refresh Counselling are passionate and knowledgeable clinicians. We understand your challenges, obstacles, pain, and trauma and are committed to providing a completely personalized approach and supporting you with tools to facilitate a deeper understanding, build resilience, and find healing.

If you are looking for a skilled partner for your journey to achieving mental health and well-being begin with your complimentary consultation or jump right in with a full counseling session by booking online.

Calgary Psychologists and Counsellors Offering Refreshing Perspectives On Individual Counselling, Couples Counselling, and Family Counselling

About Refresh Counselling

Refresh Counselling is a team of skilled and caring mental health professionals who are committed to providing quality mental health resources in Calgary and virtually across Alberta. We are passionate about helping people gain insight and a deeper understanding of self. We create a safe haven for our clients to explore personal obstacles, confront hurts, and process their feelings. We utilize our knowledge and expertise to help you find clarity and different perspectives while building on your strengths and sense of resilience. We are committed to guiding and walking with our clients on their journey to overcome challenges and to developing the skills and strategies needed to live their best lives.

Our Partners In Mental Health

Refresh Counselling offers direct billing. If your personal benefits have psychology/counselling coverage, we are covered by all private insurance providers.
We also offer a sliding scale fee structure -Contact us to find out more.

A Breath of Fresh Air with Refresh Counselling

The team at Refresh Counselling aims to provide high-quality mental health services to our community. We do this by striving to deeply understand the struggles faced by our clients and by creating a completely personalized approach to treatment that honours the unique journey of each individual, couple, or family. Here are some of the benefits of choosing Refresh Counselling:

Find The Best Fit With A Complimentary Consultation

Your journey towards mental health through therapy can begin with a complimentary 20-minute consultation at Refresh Counselling. This is an opportunity to meet with a psychologist to find out more about the process and share some of your goals and challenges to see if it's a good fit. The most successful counseling outcomes begin with the confidence that your therapist can understand your obstacles and create a safe place for you to explore, gain understanding, and develop skills for coping and resilience.

Book online now!

What We Do

Refresh Counselling therapists specialize in Individual Counselling, Couples Counselling, Child & Youth Counselling, and Family Counselling. Our safe and judgement-free therapy spaces are conveniently located off Crowchild Trail NW in The Village in the community of Brentwood.

If you are considering counselling to help you overcome the challenges in your life and to find healing and wellness, you can read more about our tailored approaches to therapy here:

Our Community Of Healing

We are honoured to walk alongside our clients as they take the brave steps to seek wellness. We strive to provide support and insight as they tell their stories and create new stories of health and healing. Here is what some of our clients have discovered on their journey to mental health with Refresh Counselling.

Book Online with Ease

Meet Jane... our virtual booking and billing assistant. Jane makes it easy for you to book new and manage your existing appointments through an easy-to-use and intuitive app.

You will receive reminders and notifications of upcoming sessions. Jane lets you manage your payments and insurance claims online. And Jane facilitates virtual sessions with your therapist with the click of a link.

We are thrilled to have Jane on the team at Refresh Counselling!

Our Team

The team at Refresh Counselling is made up of fully Registered Psychologists, Registered Provisional Psychologists (clinicians who have completed their graduate education and are in the process of completing their licensing requirements), and Registered Social Workers. We have varied areas of specialization and expertise. We value the collaborative approach to client care and we are committed to facilitating a tailored plan towards mental health and wellness.

The Road To Healing

Achieving mental health and wellness is a process. For some the road is easier to travel and for others the voyage may be longer and more challenging. When you choose to partner with Refresh Counselling, you can expect a supportive and knowledgeable guide, whatever your journey looks like. Here is what you can expect from the process:

Complimentary Consultation

The very first step to healing is to reach out and ask for help and support. Sometimes this is the hardest step. We want to make it easy for you with several options to connect with Refresh Counselling. Our website is a great resource to check out our team, our approaches, and our areas of specialization. When you are ready, you can contact us, or you can create a profile and complete an intake form through Jane, our virtual system.
Book Online

The next step is optional. You can take advantage of our complimentary consultation to ensure that you find the most ideal partner on your journey to healing and mental health. Meeting with your counsellor for your free 20-minute initial session will allow you to check out the vibe. This can set the tone for your first full session and give you the confidence that you will be exploring your emotions, addressing your challenges, and learning the skills necessary for healing in a safe space with a supportive partner.

Your counsellor will leverage all of their skills, knowledge, and experience to create a completely personalized plan for your treatment. We understand that each person's journey to explore obstacles and trauma is unique, and so is their journey to self-discovery and healing. With a commitment to excellence in care and a promise of competent and skilled guidance, your therapist will walk beside you and support you in the best way for you.

Learn And Grow

We value the pursuit of professional development and we are constantly striving to learn more about mental health; new findings, refined therapeutic techniques, shared experiences. As we learn and grow, we want to share our knowledge with you. Here is our library of resources to help you on your journey to wholeness and healing.

Book Online

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Refresh Counselling | Tailored Individual, Family & Child Counselling

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A Fresh Perspective The team of Therapists at Refresh Counselling are passionate and knowledgeable clinicians. We understand your challenges, obstacles, pain, and trauma and are committed to providing a completely personalized approach and supporting you with tools to facilitate a deeper understanding, build resilience, and find healing.

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How can a church become a sanctuary-a place where individuals living with mental health challenges feel safe, supported, and a sense of belonging? The Sanctuary Course for Catholics was created to inspire and equip communities of faith that are asking this important question. Developed in consultation with mental health professionals, theologians, and people with lived experience, this eight-session study guide explores key mental health topics and examines meaningful ways to offer companionship, support recovery, and promote wellbeing.

The Sanctuary Course for Catholics is a study guide for small groups, designed to raise awareness and start conversations in local churches regarding mental health. Your group might include:

People with questions about mental health

Mental health professionals with a wealth of knowledge to share

Leaders who want to engage their community in mental health conversations

People supporting loved ones with mental health problems

People living with mental health problems

The Sanctuary Course for Catholics is for anyone who wants to learn about faith and mental health. It requires no previous training or expertise-just a willingness to engage in dialogue with other believers. This course and films address difficult and sensitive topics, and may not be appropriate for a young audience. It is not recommended for people ages 17 and younger.
The Sanctuary Course for Catholics is also available in Spanish! You can find The Sanctuary Course para Católicos (Español) on our resource portal for free.
You can access The Sanctuary Course for Catholics for free on our resource portal. Simply create an account or login, then get started exploring the course and our other resources.

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The Sanctuary Course for Catholics - Sanctuary Mental Health Ministries

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How can a church become a sanctuary-a place where individuals living with mental health challenges feel safe, supported, and a sense of belonging? The Sanctuary Course for Catholics was created to inspire and equip communities of faith that are asking this important question.

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Engaging school counseling & social emotional learning resources, trauma informed classroom management strategies & coping skills for kids.

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Mental Health Helpline: 1-877-303-2642

This toll-free helpline provides confidential and anonymous services, crisis intervention, information about mental health services and referrals to other agencies.

Overview

Just like physical health, everyone has mental health. It begins at birth and continues throughout life. Good mental health is not merely the absence of mental health problems.

Students should be healthy, so that they can fully participate in school and community activities.

The Public Health Agency of Canada describes positive mental health as 'the capacity of each and all of us to feel, think and act in ways that enhance our ability to enjoy life and deal with the challenges we face. It is a positive sense of emotional and spiritual well-being that respects the importance of culture, equity, social justice, interconnections and personal dignity'.

People who are mentally healthy:

have a sense of contentment

can deal with stress and bounce back from adversity

have a sense of purpose and meaning

can build and maintain fulfilling relationships

are flexible and can adapt to change

balance work and play, rest and activity

have self-confidence and high self-esteem

School pilot project

Mental Health in Schools Pilot

The education system plays an important role in contributing to enhanced positive mental health in children and youth. Promoting and supporting positive mental health and welcoming, caring, respectful, and safe learning environments is vital to ensuring children and youth are resilient better able to learn, achieve success and build healthy relationships. This is the shared responsibility of parents, educators, community and government.

The Government of Alberta is supporting close to 60 mental health pilot projects from now until December 2024. The projects will encourage student well-being through new and innovative approaches to providing supports and services like counselling, social and emotional learning, student assessment, family- and parent-oriented supports, and training for school staff. Due to high demand, Alberta's government has increased the total funding to up to $40 million - an increase of $20 million above the original allocation.

Working together

We all have a role to play

Understanding and promoting positive mental health in schools is a shared responsibility of parents, educators and community partners. Physically and emotionally healthy students are more likely to be successful in school and in life.

There is growing evidence on the long-term value of promoting the positive mental health of children and young people. This is done through shaping early childhood experiences, understanding brain development, positive parenting, early intervention and effective educational services and programs.

We can make a difference through timely action. Schools and communities are key environments to promote mental health and build protective factors such as self-esteem, emotional resilience, positive thinking, problem-solving and social skills, stress management skills and feelings of mastery. These are essential foundations for countering negative factors in the lives of children and youth.

To be most effective, promoting mental health should be part of a whole school approach. This includes providing education to children, youth and their families, creating partnerships with community agencies, creating welcoming, caring, respectful and safe school environments and implementing policies that support mental wellness.

Mental health approaches and practices in schools can help to:

enhance academic achievement and school attendance

increase academic confidence and engagement in learning and in community life

reduce high risk behaviours of children and youth

increase involvement in community activities and citizenship

enhance respect and appreciation for diversity and individual differences

create welcoming, caring, respectful and safe learning environments

A comprehensive and coordinated approach is the best way to promote positive mental health.

Current research clearly identifies the importance of mental health to learning, as well as to students' social and emotional development. Students who experience positive mental health are resilient and better able to learn, achieve success, and build healthy relationships.

'Working Together to Support Mental Health in Alberta Schools' means:

developing a shared language

connecting brain development and mental health

moving toward a strength-based approach to

build resiliency

enhance social-emotional learning

support recovery

implementing a whole-school approach

designing a continuum of supports

understanding pathways to service

identifying key roles for all partners

Resources

The role of community

The role community can play to support mental health in schools.

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Mental Health Helpline: 1-877-303-2642 This toll-free helpline provides confidential and anonymous services, crisis intervention, information about mental health services and referrals to other agencies. Just like physical health, everyone has mental health. It begins at birth and continues throughout life.

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How to Meditate with Your Kids

By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness.

In order to help kids of all ages find their way into practicing mindfulness, it can be helpful to give them an easy definition they can relate to.

A Definition of Mindfulness Meditation for Children

Mindfulness meditation, at its simplest, is paying attention to what is happening in the present moment. It may be what you're feeling, hearing, or anything else you notice. There's no special place of calm you have to reach and it's not about clearing your mind, it's just an honest and kind look at what you're experiencing in this moment.

A Mindfulness Practice for Families

By Christopher Willard

One easy way to introduce mindfulness to your children is through informal practices that you can do along with them. Start with a simple kindness meditation-offering good wishes and compassion to others.

1. To begin, find a comfortable sitting position. You can even place a hand on the heart. Allow your eyes to close or lower your gaze toward the floor.

2. Bring to mind someone who you really respect and look up to, and who really loves you in return.

3. Notice how you feel as you bring this person to mind.

4. Make a kind wish and send it their way. What would make them happy?

5. Next, bring to mind someone else you love and care about: A family member, a friend, a beloved colleague. Just bring this person to mind, sending this person a kind wish.

We'll move from here to a more neutral person. Perhaps someone you don't know very well: A parent you see occasionally in the pick-up line, a person who delivers your mail, or makes your coffee in the morning. Just bring this person to mind and imagine yourself sending them some kind of kind wish.

6. Lastly, bring to mind someone who has frustrated you lately, someone who is a little difficult. Send this last person a kind wish-something nice for them in their life.

7. Check in with your mind and body as you conclude this practice. Allow your eyes to open if they've been closed. Notice if there's any shift

Why Teach Mindfulness to Children?

When we teach mindfulness to kids, we give them the tools they need to build confidence, cope with stress, and relate to uncomfortable or challenging moments. The earlier we do so in their young lives, the greater the opportunity to help them cultivate resilience and develop and refine their mindfulness practice as they mature.

Teaching mindfulness to kids can also help shape three critical skills developed in early childhood: paying attention and remembering information, shifting back and forth between tasks, and behaving appropriately with others. These abilities are known as executive functions and they are essential for more advanced tasks like planning, reasoning, problem-solving, and positive social relationships.

There Benefits of Mindfulness for Kids

Studies show that the benefits of mindfulness for kids may include:

1. Increased focus, attention, self-control, classroom participation, compassion.

2. Improved academic performance, ability to resolve conflict, overall well-being.

3. Decreased levels of stress, depression, anxiety, disruptive behavior.

Mindfulness Activities for Kids

To introduce the idea of mindfulness more directly to your kids, you can use exercises that encourage them to tune into their senses. Make a game out of eating a snack very slowly, savoring the smell, texture, and taste. Or, dive into an afternoon of glitter jar making with any variety of materials: glitter, different-coloured beads, food colouring and oil, pieces of lego. The DIY craft doubles as a creative exercise and a mindfulness tool to represent the mind settling.

An Appreciation Practice for Children

By Susan Kaiser Greenland
Leading the game:

1. Ask your child: "Do you ever feel disappointed by something or someone?"

2. Ask: "How did that make you feel?"
Acknowledge their feelings and, if appropriate, talk about them.

3. Say something like: "I bet even when you're feeling disappointed there are good things happening in your life, too. Let's name three good things together."

Tips for naming three good things:

1. Remind your child that the point of this game isn't to pretend they're not upset when they feel upset. It's to remember that they can feel two things at once: they can feel grateful for good things while feeling sad, hurt, or disappointed by challenges.

2. If children or teens have trouble thinking of three good things on their own, brainstorm and help them discover some.

3. When kids understand that this game is not about sweeping their feelings under the rug, the phrase "three good things" can become a playful and humorous response to the minor gripes that show up in family life.

4. Parents can encourage kids to remind them to name Three Good Things when they're stuck on a trivial disappointment or minor annoyance, too.

5. To develop a habit of thankfulness, play Three Good Things around the dinner table, before bedtime, and at other times when the family is together.

Guided Mindfulness Meditation for Children

Once your child is comfortable with the idea of meditation, you can offer them tools to refine their own practice. Here are three guided practices developed for kids. Feel free to join your child in these meditations if it helps encourage focus.

An 8-Minute Practice to Notice Positive Moments

1. Lie down somewhere comfortable. Let your arms and legs fall to the ground. Close your eyes gently.

2. Start to notice how your body changes with each breath you take. Each time you breathe, your belly moves up, and your belly moves down. If it is easier, put a hand on your belly. Or if you want, put a stuffed animal there.

3. Each time you breathe, your belly moves. Your hand, or your toy, rises, and then falls. See if you can count ten breaths that way. Breathing in, one, breathing out, one.

4. When you lose count, don't worry about it. That's normal, and happens to everyone. Come back to whatever number you last remember.

5. Now, shift your attention to your day. Breathing in, focus on your breath as your belly goes up. Breathing out, focus on something that went well today.

6. With each breath: breathing in, noticing your belly move, and with each breath out, noticing something that went well today.

7. Now, picture something about yourself that makes you proud. Breathing in, focus on your belly moving. Breathing out, picture something that makes you proud of yourself. If nothing comes to mind, that sometimes happens. If that's how you feel, picture what you'd wish for yourself instead.

8. Finally, bring someone to mind who makes you happy. Before we end, try one more practice. Breathing in, notice your belly move. And now, breathing out, picture someone who makes you happy.

9. As you come to the end of this practice, take a few deep breaths, and start to wiggle your arms and legs. Pause and decide what you'd like to do next.

10. It's normal to have thoughts that make us feel scared or bad. We should never ignore anything important, but it's useful to focus on the rest of our lives too. Take a few minutes every day to notice what has gone well, and see what happens next.

Guided Audio Practices for Kids

1. A Meditation for Preschoolers

This guided practice will help you teach your child the basics of mindfulness by drawing on the elements of nature. Follow along as your child observes their experience and explores their strength within.

2. A Meditation for Young Kids

A body scan meditation is a great way to help your child bring attention to the present moment-especially when emotions or thoughts are overwhelming. They'll learn to explore sensations in the body while bringing calmness, attention, and appreciation to daytime routines or bedtime rituals.

3. A Meditation for Teens

Preadolescents and teens can practice mindfulness the same way as adults. Although, practices geared toward this age group often feature language that is more engaging to them. Here is an 8-minute practice, appropriate for older kids, that uses counting breaths to cultivate mindful awareness.

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Mindfulness Practices for Families and Kids

Helping Kids Cope with Stress

Mindfulness practice can offer your child stress management strategies to calm their nervous system. Below are a few kid-friendly breathing techniques you can demonstrate and do with them.

5 Mindful Breath Practices for Children

1. Belly Breathing

When breathing in, the belly expands slightly; and when breathing out, it contracts. Do several rounds and return to normal breathing.

2. Mindful Breathing

Simply notice the breath and feel it move in the body. You can add visuals and words to make the practice more engaging. For example, on the in-breath ask your child to repeat the phrase, I am a lake and on the out-breath, I am calm. This technique can be adapted to use any visual and taps into the power of imagination.

3. Teddy Bear Breath

This is a great variation of the belly-breathing practice for little ones. Have them lie down with a teddy or stuffed animal on their belly, and let them watch as it moves up and down while they breathe, as if they are rocking it to sleep.

4. Four Square Breathing

This practice is a useful tool for older children. Breathe in for a count of four. Hold the breath for a count of four. Breathe out for a count of four. Hold the breath for a count of four. Do several rounds and return to normal breathing.

5. Basic Breath Ball Practice

You can use a Hoberman sphere-a geodesic dome that can be folded and unfolded-to teach your child basic breath awareness. The toy can be referred to as a breath ball because the dome's movements mimic the movements of breathing: as the dome folds inward, we imagine the out-breath contracting; as the dome expands, we imagine the lungs expanding on the in-breath.

1. Using both hands, gently hold the breathing ball in front of your belly.

2. Hold one square on opposite sides of the sphere's surface.

3. Take a deep breath in. As your belly expands, let the ball expand with it.

4. Breathe in fairly slowly, maybe holding momentarily at the top of the breath as you fully expand the ball.

5. As you breath out, allow the sphere to contract to its smallest size.

6. Repeat a few times. You might even count along in a rhythm.

Mindful Parenting Tips

By Elisha Goldstein and Stephanie Goldstein

It's important to follow the oxygen mask principle: put your own mask on first, before you help your child. The more we discover how to be mindful ourselves, the more we can turn to mindful parenting strategies and appreciate our children's capacity to be present in each moment.

There's an inner skill set called for in parenting-an awareness of what is, what's changing, and what matters going forward. In day-to-day life, take the time you need to notice your own feelings, pause before responding, and practice listening.

7 Things Mindful Families Do Differently

1. Embrace Imperfection

You are going to make mistakes, you are going to hurt your children's feelings, and you are not going to be able to show up in all the ways you want to or the ways your children want you to, but none of that makes you a bad parent-it only makes you a human one. When you can move into a place of acceptance of this you are able to shift into a greater ease and grace within yourself.

2. Listen with Curiosity

When we pause and listen to each other more in our lives, we can engage the experiences in our family with a growth mindset. We can see the struggles and triumphs as opportunities for learning and growth. Instead of judging each other, we can get better at recognizing when we don't understand where the other person is coming from, lean in with curiosity and say, "tell me more." Or we might try and stand in their shoes to understand their perspective by asking ourselves, "why might they be acting this way?"

3. Communicate Courageously

Being clear and honest with each other about what you need and how you feel is ultimately an act of kindness that creates trust and connection. This means showing up with our partners and kids with an open heart and an open mind. It builds on listening with curiosity and creates space for everyone to feel comfortable to share how they feel and what they need.

4. Practice Appreciation and Gratitude

While words of affirmation may or may not be your primary love language, we all want to be seen and appreciated and there's a surprisingly simple way of doing this that can have huge benefits-intentionally practicing being appreciative and expressing gratitude to one another. By taking the time to acknowledge our kids or our partner when they empty the dishwasher or are ready on time, we can shift the culture of the household from demanding and frustrated to cooperative and grateful

5. Forgive Ourselves and Each Other

In practicing mindfulness we come to understand that our mistakes aren't signs of failing at being a human. Instead, they are opportunities for learning about the inevitable pitfalls of life, what gets in our way and understanding the optimal route to get back into a space of balance and connection.

The simple phrase of "forgive, investigate and invite" can be enormously helpful. If we have transgressed, we can set the intention to "forgive" ourselves for this wrongdoing, understanding that we can't change the past, remembering that we aren't perfect, and realizing that we often make mistakes out of ignorance, confusion or upset feelings.

6. Practice Support and Generosity

Our kids are always watching us, learning how to be in the world and modeling our behaviors. So it's important that we model this way of being in the world and include them in these acts as often as possible. Want some ideas? You can consider getting involved in service projects at a local school or organization. You can encourage your kids to make pictures or cards for their grandparents or someone who is ill. These small or large acts are the essential healing agent within the family system, our culture, and the world. Ultimately, connection is the cornerstone of well-being and it starts in the family.

7. Remember to Play and Have Fun

It seems silly to say that any of us would forget to have fun and enjoy each other but it's more common than you think. Raising children is probably the most important job you will ever be tasked with and the pressure of raising good humans can be weighty. So much so that we can fall into a pattern of taking things too seriously and being overly focused on tasks (chores, homework, activities, etc.) that we lose the enjoyment of being together.

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By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness. In order to help kids of all ages find their way into practicing mindfulness, it can be helpful to give them an easy definition they can relate to.

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Being Trauma Aware is a free online course that provides fundamental and evidence-based information so organizations and individuals can better support young people and families impacted by trauma.

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Serenity Prayerby Reinhold Niebuhr (1892-1971)God grant me the serenity to accept the things I cannot change, courage to change the things I can, and the wisdom to know the difference. Living one day at a time; enjoying one moment at a time; accepting hardship as the pathway to peace. Taking as Jesus did this sinful world as it is, not as I would have it; trusting that He will make all things right if I surrender to His will; that I may be reasonably happy in this life and supremely happy with Him forever in the next. Amen.

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Serenity Prayerby Reinhold Niebuhr (1892-1971)God grant me the serenity to accept the things I cannot change, courage to change the things I can, and the wisdom to know the difference. Living one day at a time; enjoying one moment at a time; accepting hardship as the pathway to peace. Taking as Jesus did this sinful world as it is, not as I would have it; trusting that He will make all things right if I surrender to His will; that I may be reasonably happy in this life and supremely happy with Him forever in the next. Amen.

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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. Some of the modules can be used on their own, while others are best used as part of the series; each workbook will have its own suggestions. We strongly encourage you to talk to your local doctor or a mental health professional about your difficulties as the information provided in the resources are NOT a substitute for proper diagnosis or treatment by an appropriate health professional.

For many of the problems listed below, there are also brief information sheets, along with a series of worksheets that you may wish to use, or that your therapist may help you with.

Please refer to the disclaimer before making use of these resources.

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Self Help Resources for Mental Health Problems

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Self-help resources for common mental health problems such as depression, anxiety, low self-esteem, sleep problems, and perfectionism. Includes workbooks made up of modules, brief information sheets, and worksheets that you may wish to use, or that your therapist may help you with. Materials developed by Clinical Psychologists at the Centre for Clinical Interventions in Perth, Western Australia.

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https://www.albertahealthservices.ca/info/page15526.aspx

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Trauma Informed Care | Alberta Health Services

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Many of the people we interact with every day have been affected by overwhelming stress or traumatic experiences.

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Close your eyes and imagine a tree in the wind for a moment. A little breeze won't affect the tree much, but a strong wind can shake it. If the roots are shallow, and the wind is too strong and too overwhelming, the tree will be uprooted. However, that same wind can blow past a tree with a strong root system. The branches may sway and the tree may bend, but the tree is grounded and still stands strong after the storm. It is the same with our children.

In a fast-paced, ever-changing world, the input we receive is like the wind that blows. Perhaps it starts as a slight breeze, and our kids can brush it off without being affected. But then stressors may get stronger and things become overwhelming, and if our children don't know how to manage these stressors, they can lose their feeling of being grounded. Being grounded means being stable, and it involves behaving in a sensible and reasonable way. When we are grounded, we are more likely to make good decisions, think before acting, and consider rational choices.

The 54321 grounding technique is one way of helping our kids "get their roots down deeper." This technique utilizes the five senses and supports children in tuning into what is happening around them and what they are experiencing in the current moment.

The technique consists of noticing and naming the following:

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

This exercise helps your child to focus their energy and attention on certain things at a time instead of letting many types of sensory input bombard them at once. It channels their attention, teaching them to focus and apply their minds to the task. The 54321 grounding technique also serves as a mindfulness exercise that may relieve anxiety symptoms when practiced as part of other mindfulness exercises.

When doing the exercise, it is essential to not rush through it but rather spend time doing each step correctly. It will be necessary to practice the activity with your child so they can become familiar with it before being expected to do it in a scenario where they may start to feel overwhelmed. As with other mindfulness exercises, practice this technique with your child when they are calm and content, allowing them to better absorb what they are learning so they can apply it practically.

For more ideas on implementing grounding techniques and why this could be beneficial for your child, have a look at the blog on Peekaboo's Relaxing Roots, and also be sure to print out the activity that goes with the story. The activity will provide visuals to help your child understand what makes their roots go down deeper and why that is necessary.

What if your child has a hard time slowing down and focusing their attention on one particular task?

Being aware and present in the current moment means being mindful, but children don't necessarily learn how to be mindful of their own accord. They need to be taught mindfulness techniques and provided with opportunities to practice them, just as they would practice reading or any other skill.

Additional games and activities to improve mindfulness in children:

Breathing exercises

How we breathe directly affects how we feel, especially when managing anxiety. Practicing slow, deep breathing with our kids will help them to unwind and get rid of built-up stress, and support them in feeling more in control. Short, quick breaths will have the opposite effect, though. Be sure to let your child know that exhaling is just as important as inhaling, and that we need to exhale properly before taking another breath.

Breathing correctly is essential, but it may be tricky for younger children to understand how they should breathe. Make it fun by having your child lie down on their back with their favorite stuffed animal or teddy bear on their belly while breathing. Show them how the teddy (and their belly) moves up when they inhale and down again when they exhale. Encourage them to keep going by slowly moving the teddy up and down at least five times.

Listen for the bell

This exercise is an excellent way for children to practice mindfulness by listening for a specific sound. Have your child sit quietly with their eyes closed. At varying intervals, softly ring a bell or make some other type of soft sound. Every time you make the sound, your child should wiggle their fingers or nod their head to indicate that they heard it.

Guessing game

Put a few random objects that you know your child is familiar with into a bag. Let your child put their hand into the bag, take hold of an object, and try to figure out what it is without looking at it. It is great fun to involve the whole family in trying to guess an object!

I Spy

This simple game we know so well ("I spy with my little eye . . .") can help your child become more aware of the things they see, and improve their ability to filter out extraneous objects and tune in to what is important at that moment.

Tasting game

My kids love this game! Ahead of time, set up a variety of things that your child can taste. Blindfold them (or if they prefer, have them close their eyes) and give them something to taste. They must guess what it is guided only by their sense of taste. The same game can be played by using their sense of smell instead of taste.

These mindfulness games may require some practice, but they can be good fun when your child becomes more familiar with them. At the same time, your child will be learning to be more aware of what is happening in the present moment. These games all work on different aspects of the 54321 grounding technique, and they will help them practice the skills they need to tune into the different senses required to become grounded.

When you have spent some time practicing these games and the 54321 grounding technique, remember to help your child generalize these skills to other environments. When they show signs of becoming overwhelmed, frustrated, or anxious, support them by suggesting that you do some deep breathing together (to help them settle down), followed by the 54321 grounding activity. This will alleviate anxiety symptoms, help your child feel more in control, and boost their confidence in different environments.

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Close your eyes and imagine a tree in the wind for a moment. A little breeze won't affect the tree much, but a strong wind can shake it. If the roots are shallow, and the wind is too strong and too overwhelming, the tree will be uprooted.

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Depression in Youth and Children - CMHA Alberta Division

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What is ‘depression’? Depression is a type of mental illness called a mood disorder. Mood disorders affect the way you feel, which also affects the way you think and act. With depression, you may feel down, hopeless, or find that you can’t enjoy things you used to like. Many people who experience de…

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Dr. Teresa E. Killam, MD, CCFP, MEd Riley Park Maternity Clinic

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Learn the scientific underpinnings of the Brain Story from leading experts and be eligible for credits.

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Additional Supports & Programs

OutLink

Inside Out Youth Group
Fun, casual and supportive group for 2SLGBTQ+ identified or questioning youth ages 13-18 along with their friends, family and allies
Learn more

Trellis Society

Aura
Housing first program for youth ages 14-24 that works alongside LGBTQ2S+, gender nonbinary and gender nonconforming youth who are at risk of or are currently experiencing homelessness
Call: 587-779-5015
Learn more

Centre for Sexuality

Gay Straight Alliance (GSA) Network
Growing network of students, schools and community organizations that strive to create safer spaces for 2S/LGBTQ+ students and staff
Learn more

End of the Rainbow Foundation

Trans Lifeline

Direct emotional and financial support to trans people in crisis-for the trans community, by the trans community
Call: 1-877-330-6366
Learn more

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Mental Health Resources for LGBTQIA2S+ Children & Youth | Luna

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Inside Out Youth Group Fun, casual and supportive group for 2SLGBTQ+ identified or questioning youth ages 13-18 along with their friends, family and allies Learn more Aura Housing first program for youth ages 14-24 that works alongside LGBTQ2S+, gender nonbinary and gender nonconforming youth who are at risk of or

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Trauma-Informed Education for Teachers and their Students

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Trauma-Informed Education for Teachers and their Students

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https://halakhouri.com/traumainformededucation/

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This 4-session course offers a foundation in trauma-informed, resilience-focused classroom management while centering teacher wellbeing. Whether you're a classroom teacher, administrator, school counselor, or teaching aide, these tools can be a lifeline in this time of unpredictability and intensity.

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Description

Current research clearly identifies the importance of mental health to learning, as well as to students' social and emotional development. Given the important relationship between positive mental health and academic success, schools have an important role in nurturing students' positive mental health and well-being. The goal of this resource is to help build a shared understanding of how schools, community partners and government can better work together to support mental health, to ensure that every student in Alberta has the learning opportunities and supports they need to develop positive mental health, be an engaged and successful learner and reach their full potential. Includes an information tool at the end to guide work around developing a mental health strategy.

Updated

May 19, 2017

Tags

brain development inclusive education mental health mental health strategies mental illness resiliency schools social-emotional learning

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Working together to support mental health in Alberta schools

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Description Current research clearly identifies the importance of mental health to learning, as well as to students' social and emotional development. Given the important relationship between positive mental health and academic success, schools have an important role in nurturing students' positive mental health and well-being.

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Yoga with Adriene

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Getting back to the true you. It can be that simple. Yoga offers up a way for us to see a world that is working for you instead of against you.

Yoga reminds me that everything is connected so we must live, act, and breathe with awareness.

The process is the candy.

Enjoy!

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all things YWA & FWFG!

On a mission to get the tools of yoga into schools and homes, Adriene hosts the YouTube channel, Yoga With Adriene, a global online community of over 11 million subscribers.

Yoga with Adriene youtube channel

About Adriene

Adriene Mishler is an actress, writer, international yoga teacher and entrepreneur from Austin, Texas. On a mission to get the tools of yoga into schools and homes, Adriene hosts the YouTube channel Yoga with Adriene, an online community of over 11 million subscribers.

Yoga with Adriene provides high quality practices on yoga and mindfulness at no cost to inspire people of all ages, shapes and sizes across the globe.

Read More about Adriene

Yoga with Adriene

Yoga With Adriene was recognized by Google as the most searched workout of 2015, was recognized by The Wall Street Journal, and was awarded a Streamy in Health and Wellness in 2016.

Mural by Katie Merz - Austin, TX 2018

Find What Feels Good

Founded by Adriene, FWFG Yoga is an online space for practice and growth that provides a wide array of tools that encourage you to be authentic, love yourself, and Find What Feels Good.

Find creative and experiential invitations to learn and explore the body and what it means to be well. These classes and workshops are led by Adriene and a diverse curation of unique and experienced guest teachers.

Join Find What Feels Good and access over 900 videos including yoga and meditation for all levels. Explore daily practices, workshops, in depth learning, weekly or monthly accountability series, and an opportunity to connect with a one of a kind global community. Access the full YWA library without ads and enjoy monthly membership vlogs from Adriene. This is your one stop shop for yoga, creativity, wellness, and all things FWFG.

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Addiction, Serve and Return, Air Traffic Control, Stress, Brain Architecture

Palix Foundation, October 2013

Get an introduction to the Brain Story in this accessible and engaging video. The AFWI developed the video with considerable input from our partners at the Harvard Center on the Developing Child and the FrameWorks Institute. Using metaphors developed by FrameWorks and tested with audiences both in the US and in Alberta, "How Brains are Built" infuses core story concepts with energy, accessibility, and high fidelity to the science.

Play Video Download Video

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Addiction, Serve and Return, Air Traffic Control, Stress, Brain Architecture Palix Foundation, October 2013 Get an introduction to the Brain Story in this accessible and engaging video. The AFWI developed the video with considerable input from our partners at the Harvard Center on the Developing Child and the FrameWorks Institute.

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Goodbye depletion and resentment, hello radiance! Join Deanne Barrett and her inspiring guests to discover the secrets to stop yelling, nagging and reacting to your kids and access your vitality, your power as a parent, and your radiance. This podcast is for busy women who are mothers, and deep…

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The following links offer a one-stop resource centre that can guide teachers, childcare staff and coaches to the information they need on student/child health issues.

Grades

Elementary

Junior High / High School

Zone Specific Resources

Outbreak Management Resources - North Zone Medical Officer of Health Resources for Schools

Outbreak Management Resources - Edmonton Medical Officer of Health Resources for Schools

School Dental Health - Calgary Zone

Oral Health - Preventative Dental Services

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Schools & Educators | Alberta Health Services

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The following links offer a one-stop resource centre that can guide teachers, childcare staff and coaches to the information they need on student/child health issues.

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Everyday Mental Health Classroom Resource

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Everyday Mental Health Classroom Resource

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Easy-to-implement, evidence-based mental health practices for elementary classrooms

Explore by skill category

Or, view all practices and use filters to find what you need

The practices align with Ontario's curriculum and are designed to help educators model and teach social-emotional skills and create and sustain mentally healthy classrooms.

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Everyday Mental Health Classroom Resource - Help students learn to take care of their mental health through simple, everyday classroom practices.

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Digital, peer-to-peer mental health support in Alberta - Togetherall

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Alberta Health Services is partnering with Togetherall, as part of the government's plans since the start of the coronavirus pandemic to increase access to online mental health support across the province. T ogetherall 's mental health peer support community allows people to share, connect and support each other with common issues or concerns.