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  • HOMEPAGE
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  • ABOUT US
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    • Team
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April 15, 2020 In Articles, Uncategorized

5 Important Self-Care Tips During COVID-19

We are living through a stressful time and it’s easy to get caught up in the anxiety of the moment. These are perfectly normal feelings and they actually help to keep us safe when we can carry them without being overwhelmed. An important part of learning to carry these emotions better is self-care. The goal is not to get rid of stress or anxiety, which is basically impossible, but instead to carry them and to add some positivity to our day. Let’s look at a few self-care ideas, keeping in mind that we are all unique and will have some differences in how we care for ourselves. 

1. First and foremost, take care of those basic needs: eating, sleeping, and moving.

Try to eat at regular times and maintain a well-balanced diet. Under stress, some people eat more, some people eat less, and some crave sweets even more than usual. Keep an eye on how you’re feeling, get in those healthy meals and allow yourself a treat. For sleeping, as well, try to keep a regular routine. Go to bed and wake up around the same time each day and try your best to get those recommended hours of sleep (7-9 hours for adults, 8-10 hours for adolescents, 9-11 hours for children). Movement is especially important since we may be more likely to spend large portions of the day sitting when we cannot go out to the mall, the cinema, etc. Try to move for 30 minutes per day (1 hour for children), either by taking a walk, dancing, or even following an exercise class on YouTube. There’s a lot to choose from! You don’t have to follow an intense regime; any movement is good movement.

2. Next, bring some fun and joy to your day.

In times of crisis, we can feel that we shouldn’t be happy, or laugh, or take a break from the news. Actually, it’s the opposite! Information can be reassuring, and we need to be up-to-date on the latest regulations, but we don’t have to spend extended hours reading or watching the news. Find something fun to do, like drawing, writing, painting, listening to music, reading, making a puzzle, learning a new language, going through that closet that’s been neglected, watching your favorite movie, learning how to do a card trick… you get the idea. 

3. Also important is communicating with others.

We may be physically distancing, but we can still connect with others. There are a host of video chat platforms to choose from, along with just a regular phone call. Take the time to check-in with others and tell them how you’re feeling as well. If you are living with someone, strive for clear and open communication. Do fun activities together, like board games, or putting on a play, or staring contests… however you like to spend time together. Also important when living with others is having time alone. Give each other space, make alone time part of the daily routine. In close quarters for extended periods of time, we can sometimes focus on all of the things that annoy us about the other person, so just be aware of how you are feeling and voice your needs for alone time. 

4. While taking your alone time, you may wish to try out a relaxation exercise.

There are different breathing exercises to try (ex. Breathe like you are blowing bubbles, putting a hand on your stomach to feel it expand and contract with each inhale and exhale), or trying out progressive muscle relaxation (comfortably tensing and releasing the muscle groups from your forehead down to your toes). On YouTube or with other applications, try out meditation or mindfulness. Not everything works for everyone, so experiment and see what works for you!  

5. Finally, take time to look at the good things.

Acknowledge the challenges and the very real difficulties we are collectively facing, but don’t neglect the good things. Think about keeping a gratitude journal, writing one thing that day that you are grateful for or that was positive. For example, gratitude for our amazing front line healthcare workers, or that we had a nice sunny day, or seeing a cardinal in your backyard. Small good things are still good things!

In sum, be kind to others, and to yourselves. Create a daily or even weekly routine/schedule. Don’t hesitate to reach out to the professional services available to you and remember that it’s okay to have good days and bad days. McGill recently hosted a webinar with two Canadian astronauts (David Saint-Jacques and Dafydd Williams) about braving COVID-19. Whenever they felt down or stressed, one of the things that helped them get through those tough days on the International Space Station was this: remember the mission. We are staying home, temporarily closing stores, and postponing events to take care of the most vulnerable members of our society and to help our essential workers. We will get through this, together.  

Written by: Jessica Schiff, Counselor at Friends for Mental Health

References:

https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html
https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-children-getting-enough-sleep-infographic.html
https://santemontreal.qc.ca/en/public/coronavirus-covid-19/

CTRI Free Webinar “Mental Health and Resilience During COVID-19” 

McGill Checks In Alumni Webcasts “Lessons From Space: An Astronaut’s Guide to Braving COVID-19”

Calendar

January 2023

Sun Mon Tue Wed Thu Fri Sat
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2
  • [FR] Groupe de soutien - Tous troubles /Francophone Borderline and other disorders Support Group

    [FR] Groupe de soutien - Tous troubles /Francophone Borderline and other disorders Support Group

    January 2, 2023  6:30 PM - 8:30 PM
    Salle de conférence (Suite 121, 186 Sutton Pl, Beaconsfield, QC H9W 5S3)

    Groupe de soutien pour trouble de personnalité limite
    Ce groupe aide les familles à faire face à la détresse émotionelle et aux difficultés comportementales associées à ce trouble.
    Chaque 1er lundi du mois de 18 h 30 à 20 h 30 - Français - Inscription obligatoire
    -
    Support Group for Borderline Personality Disorder
    This support group helps caregivers deal with the repercussions of the emotional distress and behavioral difficulties associated with this disorder.  
    Every 1st Monday of the month from 6:30 PM to 8:30 PM - French - Must Register

    See more details

•
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9
  • [FR-EN] Groupe de soutien pour les hommes / Men's Support Group

    [FR-EN] Groupe de soutien pour les hommes / Men's Support Group

    January 9, 2023  6:30 PM - 8:30 PM
    Online on ZOOM

    Groupe pour les hommes
    Ce groupe permet de partager et de réfléchir aux problèmes de santé mentale et comment ils affectent nos proches et leur famille.

    https://www.asmfmh.org/fr/groupe-de-soutien-pour-les-hommes/

    -
    Men's Support Group
    The goal of this support group is to create a safe and welcoming environment for men of all ages to come and share, discuss, and reflect on issues of mental health.

    See more details

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  • [FR-EN] Groupe de soutien pour trouble bipolaire et psychose / Bipolar and Psychosis Support Group

    [FR-EN] Groupe de soutien pour trouble bipolaire et psychose / Bipolar and Psychosis Support Group

    January 16, 2023  6:30 PM - 8:30 PM
    On line ou Salle de Conférence (Suite 121B, 186 Sutton Pl, Beaconsfield, QC H9W 5S3)

    Groupe pour trouble bipolaire et psychose
    Ce groupe offre information et espace sûr pour partager l’impact du trouble bipolaire et psychose sur la vie familiale. Réservé aux aidants après la formation sur la schizophrénie ou le trouble bipolaire.
    Chaque 3ième lundi du mois - 18h30 à 20h30 - Bilingue - Inscription obligatoire
    -
    Psychosis & Bipolar Support Group
    This support group will provide information and a safe space for sharing about the impact of Psychosis and Bipolar Disorder on relationships and family life. Only for caregivers who have taken the Schizophrenia or Bipolar training.
    Every 3rd Monday of the month - 6:30 PM - 8:30 PM - Bilingual - Must Register

    See more details

•
17
  • ATELIER: Apaiser et prévenir les situations de crises

    ATELIER: Apaiser et prévenir les situations de crises

    January 17, 2023  6:30 PM - 8:30 PM

    Comment faire face à l’agressivité de mon proche?

    Apaiser et prévenir des situations de crise a été conçu en tenant compte du vécu des accompagnateurs d’un proche qui a une problématique de santé mentale.

    Le but premier de cette formation est de développer une attitude qui assure ma sécurité et qui contribue à diminuer la fréquence et l’intensité des crises de mon proche. 

    Cette formation devrait permettre aux participants d’acquérir les compétences suivantes:

    • Mieux assurer ma sécurité, celle des personnes présentes, et celle de mon proche.
    • Identifier des comportements agressifs verbaux et non verbaux chez mon proche.
    • Prendre conscience de l’impact de mes propres comportements lors de situations de crise.
    • Être capable de rester calme et rationnel.
    • Garder une distance émotionnelle.
    • Départager les comportements acceptables de ceux qui sont inacceptables.
    • Savoir utiliser plusieurs stratégies en cas de danger.

    Réservé aux membres

    Inscription obligatoire

    30$

    Contactez-nous au 514-636-6885 ou à info@asmfmh.org pour vous inscrire

    See more details

  • COURSE: Bipolar Disorder: A Path to Recovery

    COURSE: Bipolar Disorder: A Path to Recovery

    January 17, 2023  6:30 PM - 8:30 PM

    This 6-week psychoeducational program on bipolar disorder has been designed to help family members with a loved one living with this disorder. Each class includes theory, exercises and participation.

    Jan 17 - Feb 21
    6:30 - 8:30 PM

    • For members only
    • Registration required
    • 30$

    Contact us at 514-636-6885 or info@asmfmh.org to register

    See more details

• •
18
  • [EN-FR] Anxiety and Depression Support Group On line

    [EN-FR] Anxiety and Depression Support Group On line

    January 18, 2023  6:30 PM - 8:30 PM

    Support Group Anxiety and Depression


    This support group is a safe space for caregivers to talk about the impact that depression and anxiety have on relationships and on family life.

    Bilingual English and French - Every third Wednesdays - 6:30 - 20:30

    https://www.asmfmh.org/en/depression-and-anxiety-support-group/

    Groupe de soutien Anxiété et dépression
    Ce groupe de soutien est un endroit sécuritaire pour les proches aidants pour discuter de l’impact de la dépression et de l’anxiété sur les relations et la vie familiale.

    Bilingue Français et Anglais - tous les troisième mercredis de 18h30 à 20h30

    https://www.asmfmh.org/fr/groupe-de-soutien-anxiete-et-depression/

    See more details

•
19
  • WORKSHOP: Minsfulness-Based for Stress Reduction (MBSR)

    WORKSHOP: Minsfulness-Based for Stress Reduction (MBSR)

    January 19, 2023  6:30 PM - 8:30 PM

    This 9 weeks course was designed to help you manage your stress. Join this renowned course now to help you feel more centered, present and at peace.

    Jan 19 - March 17
    6:30 - 8:30 PM

    • For members only
    • Registration required
    • Free with membership

    Contact us at 514-636-6885 or info@asmfmh.org to register

    See more details

•
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21
22
23
  • Online[EN-FR] Borderline Support Group / Groupe pour trouble de la personnalité limite

    Online[EN-FR] Borderline Support Group / Groupe pour trouble de la personnalité limite

    January 23, 2023  6:30 PM - 8:30 PM
    Online or Salle de Conférence (Suite 121B, 186 Sutton Pl, Beaconsfield, QC H9W 5S3)

    Borderline Support Group
    This support group helps caregivers to deal with the repercussions of the emotional distress and behavioural difficulties associated with this disorder. 

    Bilingual English Group- 4th MONDAY . 6:30 - 8:30 pm. 

    Groupe de soutien pour trouble de la personnalité limite
    Ce groupe aide les familles à faire face à la détresse émotionnelle et aux difficultés comportementales associées à ce trouble..

    Groupe bilingue - français et anglais- 4e Lundi. 18h30 - 20h30. 

    https://www.asmfmh.org/fr/trouble-de-la-personnalite-limite-2/

    Borderline Support Group
    This support group helps caregivers to deal with the repercussions of the emotional distress and behavioural difficulties associated with this disorder.

    Bilingual French and English Group- 4th MONDAY . 6:30 - 8:30 pm.

    See more details

•
24
  • ATELIER: Apaiser et prévenir les situations de crises

    ATELIER: Apaiser et prévenir les situations de crises

    January 24, 2023  6:30 PM - 8:30 PM

    Comment faire face à l’agressivité de mon proche?

    Apaiser et prévenir des situations de crise a été conçu en tenant compte du vécu des accompagnateurs d’un proche qui a une problématique de santé mentale.

    Le but premier de cette formation est de développer une attitude qui assure ma sécurité et qui contribue à diminuer la fréquence et l’intensité des crises de mon proche. 

    Cette formation devrait permettre aux participants d’acquérir les compétences suivantes:

    • Mieux assurer ma sécurité, celle des personnes présentes, et celle de mon proche.
    • Identifier des comportements agressifs verbaux et non verbaux chez mon proche.
    • Prendre conscience de l’impact de mes propres comportements lors de situations de crise.
    • Être capable de rester calme et rationnel.
    • Garder une distance émotionnelle.
    • Départager les comportements acceptables de ceux qui sont inacceptables.
    • Savoir utiliser plusieurs stratégies en cas de danger.

    Réservé aux membres

    Inscription obligatoire

    30$

    Contactez-nous au 514-636-6885 ou à info@asmfmh.org pour vous inscrire

    See more details

  • COURSE: Bipolar Disorder: A Path to Recovery

    COURSE: Bipolar Disorder: A Path to Recovery

    January 24, 2023  6:30 PM - 8:30 PM

    This 6-week psychoeducational program on bipolar disorder has been designed to help family members with a loved one living with this disorder. Each class includes theory, exercises and participation.

    Jan 17 - Feb 21
    6:30 - 8:30 PM

    • For members only
    • Registration required
    • 30$

    Contact us at 514-636-6885 or info@asmfmh.org to register

    See more details

• •
25
26
  • WORKSHOP: Minsfulness-Based for Stress Reduction (MBSR)

    WORKSHOP: Minsfulness-Based for Stress Reduction (MBSR)

    January 26, 2023  6:30 PM - 8:30 PM

    This 9 weeks course was designed to help you manage your stress. Join this renowned course now to help you feel more centered, present and at peace.

    Jan 19 - March 17
    6:30 - 8:30 PM

    • For members only
    • Registration required
    • Free with membership

    Contact us at 514-636-6885 or info@asmfmh.org to register

    See more details

•
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28
29
30
31
  • ATELIER: Apaiser et prévenir les situations de crises

    ATELIER: Apaiser et prévenir les situations de crises

    January 31, 2023  6:30 PM - 8:30 PM

    Comment faire face à l’agressivité de mon proche?

    Apaiser et prévenir des situations de crise a été conçu en tenant compte du vécu des accompagnateurs d’un proche qui a une problématique de santé mentale.

    Le but premier de cette formation est de développer une attitude qui assure ma sécurité et qui contribue à diminuer la fréquence et l’intensité des crises de mon proche. 

    Cette formation devrait permettre aux participants d’acquérir les compétences suivantes:

    • Mieux assurer ma sécurité, celle des personnes présentes, et celle de mon proche.
    • Identifier des comportements agressifs verbaux et non verbaux chez mon proche.
    • Prendre conscience de l’impact de mes propres comportements lors de situations de crise.
    • Être capable de rester calme et rationnel.
    • Garder une distance émotionnelle.
    • Départager les comportements acceptables de ceux qui sont inacceptables.
    • Savoir utiliser plusieurs stratégies en cas de danger.

    Réservé aux membres

    Inscription obligatoire

    30$

    Contactez-nous au 514-636-6885 ou à info@asmfmh.org pour vous inscrire

    See more details

  • COURSE: Bipolar Disorder: A Path to Recovery

    COURSE: Bipolar Disorder: A Path to Recovery

    January 31, 2023  6:30 PM - 8:30 PM

    This 6-week psychoeducational program on bipolar disorder has been designed to help family members with a loved one living with this disorder. Each class includes theory, exercises and participation.

    Jan 17 - Feb 21
    6:30 - 8:30 PM

    • For members only
    • Registration required
    • 30$

    Contact us at 514-636-6885 or info@asmfmh.org to register

    See more details

• •
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