Playbook: Mental Wellness

Playbook: Mental Wellness

Made for TKS by Natasha Dharshi, Professional Psychologist

Sections

What is Mental Wellness?

Being mentally well is tethered to being physically well. We need to practice, put in the work and continue to perform check ins with ourselves and those that support us to make sure that we are feeling a sense of confidence to control our thoughts, feelings and behaviours. This does not happen overnight! It is a lifelong path filled with windy turns to follow, rugged mountains to climb and uncertain doors to open.

When you feel overwhelmed by your thoughts and emotions think about these 4 questions:

  1. What do you think your mind is trying to tell you?
  2. Where do you need to focus your energy? Our spirit is a large part of our mental wellness, so this one is important.
  3. Where can you feel this in your body? Our mind and bodies are very connected to one another. One will always impact the other.
  4. How can your internal compass guide you? What can you do for yourself first before you ask for help? Trust yourself in these moments, listen to that inner voice.

Overview

Key Learnings in This Playbook

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What you will learn in this playbook

Workshop Recording

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Psycho-educational Wellness Workshop Recording from 2022
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If anyone is feeling any type of suicidal ideation please talk to someone or call a support phone line

Emotion Regulation

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This is for anyone experiencing feelings of anxiety, fear, emotional overwhelm, sadness or find yourself thinking about the same things over and over?
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3 exercises to help regulate emotions (Senses Exercise, Grounding Objects, Box Breathing)

Self-Comparison

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This is for anyone experiencing feelings like: you are not enough, that someone is better than you at something that you have been trying to achieve for a long time or that you will never be as good as someone else.
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2 Exercises to help with self-comparison (cognitive restructuring, gratitude)

Boundaries

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This is for anyone experiencing difficulty in connections with others. Do you find it impossible to have conversations that don’t end up in you feeling upset, exhausted, unheard or not validated?
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Exercises on boundary setting
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How to ask for help while respecting people’s boundaries

Resources

Whenever you feel like you are experiencing a crisis, it is important to know where you can access 24 / 7 support. First start by finding the crisis line number in your area.

Here are a few to get you started along with some other mental health resources or how to find a counselling service:

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Crisis Centres (international)
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Kids Help Line: connect, text or call to receive support
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Canada Suicide Prevention Hotline (at the bottom of this page they have crisis line numbers for every province across the country)
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Crisis lines in Ontario (including Mobile Crisis Teams and specialized helplines for multicultural youth, LGBTQ2S+ youth and multilingual folks)
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Free therapy in Alberta (there may be something like this in other areas as well!)
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CONNECTEEN
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Distress Centre Calgary
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General mental health support, counselling, resources or information in different communities: eMentalHealth.ca
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For counselling or any social serving resource in your local region in Canada dial 211 or look up the 211 website online.
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84 Practical tips for living a happy + healthy life: https://ggia.berkeley.edu/

If you have any other helpful resources from your area please DM Jennah Dohms and she will add them here!

Partners

Chill pill: Peer support group platform for all of who identify as womxn

Bravely: Educational app with exercises and resources

If you have any other partners/platforms that are great spaces to share and receive support please DM Jennah Dohms and she will add them here!

Interest in more support

If you are interested in more support through TKS please share with us what you need here and we will be in touch!