Resources for Families

Our Wellness Coaches have developed a number of resources to share with families and support student wellness.

Links

The following links may be helpful to parents:

  • Children’s Mental Health Learning Series
    This series developed by Alberta Health, includes videos and resources to help caregivers and families increase knowledge and help support children and youth with mental health concerns.

  • Greater Good in Action
    A variety of practices to bring more meaning and understanding to your life.

  • Jack.org
    Jack.org is Canada’s only charity training and empowering young leaders to revolutionize mental health.

Compassion/ Self-Compassion

Coping Skills/ Dealing with Change

  • 5-4-3-2-1 Grounding Exercise
    A coping skill you can use or have your children use to help get you through tough or stressful situations.

  • Change Is (plant, love grow)
    Use this to help your child identify how change affects them and how they can deal with changes in their life.

  • Grounding Techniques
    The Grounding Techniques worksheet describes four skills used for controlling intense emotional experiences and regaining mental focus. Grounding techniques work by focusing attention on the present moment, and bringing attention back to reality.

  • Helping Children Deal with Change and Stress (Bright Horizons)
    Learn how you can help your child cope with the big and small changes in life. Reduce your child’s stress and teach them how to thrive when change happens.

  • Things That Upset or Stress Your Children (Psychology Foundation of Canada)
    An activity to do with your child to learn about what upsets them or causes them stress.

  • Worry Coping Cards (Therapist Aid)
    Each card features a technique to help children manage their worries.

Executive Functioning

Gratitude

Healthy Lifestyle

  • At My Best
    This is a free, curriculum-linked resource from PHE Canada designed to support children’s optimal development by inspiring and motivating them to make healthier choices and develop lifelong healthy habits.

  • BOKS
    BOKS offers resources and tools to get kids moving in fun ways throughout the day, whether they're in the classroom, at home, or outside. For each situation, BOKS offers a variety of resources that will appeal to all school-aged kids. 

  • Build Your Best Day
    Choose activities that meet the Canadian 24-Hour Movement Guidelines to build your best day ever. Also includes a variety of resources for all age groups.

  • Building Resilient Families - Winter Edition
    This resource from Alberta Health Services provides 10 fun activities to help families thrive and bounce forward from difficult times.

  • Canada’s Food Guide
    Learn about the updated food guide, and how healthy eating is about more than what you eat. Includes recipes, tips, and resources about healthy eating.

  • VIDEOHow to Eat More Mindfully
    This YouTube video from The Science of Happiness discusses how to engage all of your senses and pay attention when you are eating something delicious.



  • Indoor Family Fun Workout
    A kid-friendly, total body workout that can be done in 10-15 minutes without exercise equipment.

  • PARTICIPACTION
    This isn’t the same campaign some of us remember from the ‘80s! This site is full of activities and information about getting and staying physically active. “There are brain benefits, relationship benefits, community benefits and benefits you may have never even expected (like pooping benefits, for instance). The link between physical activity and better physical, mental or emotional health have been proven in study after study. But everyone is different. Understanding what really motivates you, how much and what kind of activity is required to experience positive change, and finding an activity you love to do from all the different ways to get physically active is key.”

  • APP: PARTICIPACTION
    Yes, there’s an app too! Includes motivational content to help you stay active and healthy, workout videos and tips and tricks, and virtual team challenges.

  • Sleep Behaviours of Children and Youth
    According to the Canadian 24-Hour Movement Guidelines for Children and Youth,1 5- to 13-year-olds require 9 to 11 hours of uninterrupted sleep per night and 14- to 17-year-olds require 8 to 10 hours per night, with consistent bed and wake-up times.

Healthy Relationships

  • Family Violence Supports
    The Alberta Government website has information on how to seek help for family violence and supports that are available to individuals experiencing family violence.

  • Healthy Relationships
    This website from loveisrespect.org includes a wealth of resources related to learning about healthy relationships, consent, and setting boundaries.

  • How the Teen Brain Transforms Relationships
    This article from Greater Good Magazine discusses how changes to the adolescent brain transform relationships with peers and parents and what adults can learn from those changes.

  • How to Hold a Successful Family Meeting
    This article from verywellfamily outlines the benefits of holding family meetings and provides tips for how to make them successful, as well as common mistakes to avoid.

  • VIDEO: How to Hold a Family Meeting
    In this YouTube video from HGTV, parenting consultants Josh and Erin Guerrieri offer their best tips for making the most of these meetings.



  • How to Set Healthy Boundaries
    This article from Positive Psychology provides information and examples of health boundaries, as well as worksheets for kids and parents.

  • How to Stop Arguing with Your Kids
    This article by Beverley Cathcart-Ross outlines things you can do to deal with conflict in a respectful and caring manner before it escalates into a power struggle.

  • Love: More is More
    This article from Greater Good Magazine discusses things parents can do to raise a securely attached child.

  • Natural and Logical Consequences
    This document from Community Services B.C. provides information on using Natural and Logical Consequences for discipline.

  • Problem-Solving Blueprint
    This worksheet from GreatSchools.org provides a blueprint for solving problems using the Ruler Skill.

  • Relationship Violence
    This RCMP webpage includes information on various types of relationship violence and how to prevent and respond to it.

  • Teaching Kids How to Deal with Conflict
    This article from Child Mind Institute provides tips to help children build lifelong skills to help them deal with conflict.

  • Tips for Building Healthy Relationships with Your Teenagers
    This webpage from the Canadian Association of Mental Health provides parents with 10 ways they can foster a health relationship with their teenagers.

Hope

Kindness

  • Arts and Crafts Activities to Teach Kids About Kindness and Compassion
    This blog from A Fine Parent features five activities you can do with your children to encourage kindness. One of them is “Long Distance Hugs,” which aligns nicely with current social distancing recommendations.

  • bKindly
    A social media app that allows you to share messages of kindness and encouragement with the people around you.

  • How to be a Kindness Role Model for Your Kids
    This article from Greater Good Magazine provides suggestions for activities and conversations you can have with your children that will foster kindness and encourage empathy.

  • Kindness Booklet
    Ten things parents and caregivers can do to promote emotional understanding and kindness in young children.

  • Kindness Challenge
    This booklet from randomactsofkindness.org includes a kindness challenge, as well as colouring pages, writing prompts, and other kindness activities for you and your family to complete.

  • Loving-Kindness Meditation
    Strengthen feelings of kindness and connection towards others with this 15 minute daily guided meditation exercise from Greater Good in Action.

  • Random Acts of Kindness Foundation
    Check out the Get Inspired section for Kindness ideas, posters, calendars, quotes, videos and stories!

  • VIDEO: TED Talk - Kindness
    Orly Wahba, founder of Life Vest Inside, discusses the power of kindness.




Mindfulness

  • 25 Fun Mindfulness Activities for Children and Teens
    Mindfulness activities from Positive Psychology geared for different age groups as well as strategies and tips for teaching mindfulness and practising it yourself.

  • Heart Mind Online provides families with mindful activity suggestions.

  • Mental Health Delta Division provides families with worksheets and activities on a variety of mental health topics, including anger, stress, and self-esteem.

  • Mindfulness 101
    A free course for adults from Brilliant Mindfulness that provides participants with a 15-20 minute mindfulness lesson each day for a week.

  • Mindful Schools is offering FREE mindfulness classes for kids online right now.

  • Smiling Mind offers a mindfulness app that you and your kids can download for FREE.

Positive Mindset

Self-Awareness

Self-Care

  • 30 Ways to Practice Self-Care
    A great list of things you can do to take care of yourself from Youthab and Chief Health.

  • selfcare.ca
    Learn more about the seven pillars of self-care with your resource for all things self-care in Canada.

Smoking and Vaping

Stress and Anxiety

  • Anxiety Canada
    Offers anxiety resources for youth and caregivers

  • Calming Anxiety in Children
    Learn some tips and strategies to help your child learn to calm themselves when they are feeling anxious.

  • The Importance of Self-Care
    Learn why taking care of yourself is an important step for managing anxiety.

  • Mental Health Meter
    Resource developed by the Canadian Mental Health Association to help you understand more about how mentally fit you are.

  • MindShift App
    Free app from Anxiety Canada that provides scientific strategies for stress and anxiety.

Suicide Prevention

  • Centre for Suicide Prevention
    Branch of the Canadian Mental Health Association based out of Calgary.

  • Crisis Services Canada

  • Hopeful Minds
    One of the leading predictors of suicide is hopelessness. Hopeful Minds provides resources that focus on hope and teaching others how to find and maintain hope.

  • Kids Help Phone

  • Talking to Children About a Suicide (MHCC)
    This new guide from the Mental Health Commission of Canada “is designed to help parents, guardians, and caregivers of children under 12 understand how to talk with them when a suicide occurs in their family or community.  It was developed in consultation with experts and other stakeholders.