Ruah Counselling Centre
The Lantern, 35 Barnes Road A1C 3X1 St. John's, Newfoundland and Labrador, NL, Canada

If you've been experiencing the winter blues, consider trying some of the suggestions below! Artwork by @positivelypresent

Developing stress management skills can help us navigate through our challenges. The article below from Psychology Today offers quick tips on 'How to Dial Down Your Stress Response'. https://www.psychologytoday.com//how-dial-down-your-stress

Canadian Mental Health Association (CMHA) has put together some resources and suggestions to help support your mental health at this time of uncertainty. Topics include: 'Self-Care', 'Workplace Mental Health' and 'Caring for Others'. Follow the link below to access these resources. They will be updating the page regularly, so check back for more! https://cmha.ca/news/covid-19-and-mental-health

It was an honor to meet with United Way Newfoundland and Labrador last week and accept their generous donation. This donation will assist us in offering individual, couple, and family counselling, as well as psycho-educational groups and workshops to those in our community who may otherwise be unable to access these services.

"TAO Self-Help is an online mental health library available in French and English. There are interactive education modules and practice tools to help you understand and manage how you feel, think and act. You choose the modules you believe will help you feel well and live the life you choose. The TAO Self-Help library is a great addition to support your wellness journey." Follow the link below to register as a member of Newfoundland & Labrador Self-Help: https://ca.taoconnect.org/register

A few positive affirmations for your Wednesday! Artwork by @simplysophiedesigns on intsagram.

The Government of Newfoundland and Labrador has partnered with MindWell-U to offer a free mindfulness training. This training is free, online, and only takes 5-10 minutes a day! Check out this resource by following the link below. Challenges start every Tuesday!

Artwork by @crazyheadcomics

This article, by Life Coach Katelyn Denning, provides some great tips for mothers/caregivers who are struggling in trying to juggle work-life and home-life during these unprecedented times. https://www.mother.ly//what-to-do-when-youre-feeling-overw

There is now a Domestic Violence Help Line available to those who are in need of support from a skilled professional. This resource can be accessed through voice or text. Please view the post shared below by the Government of Newfoundland and Labrador for more information.

Check out the post below from The Gottman Institute for ways of strengthening your psychological resilience (the ability to bounce back from loss, trauma, tragedy and other stressors).

Our province received some more hopeful news this week. We've come a long way since the start of this pandemic and better days are on their way. Photo from Instagram by: @himissmilly

It's not too late to register for the Online Gottman Therapist Training happening next week on June 22-23 (Level 1) and June 24-26, 2020 (Level 2). This online training is an excellent opportunity for counsellors to increase their effectiveness in helping couples manage conflicts and strengthen friendship and intimacy. Please view the posters below for more information.... To register, send an email to [email protected], or phone 1-800-848-5632.

"What are you feeling? Discover more about your feelings and increase emotional intelligence with this handy, printable resource" from The Gottman Institute. https://www.gottman.com/blog/printable-feeling-wheel/

We have been experiencing technical difficulties with our email and website. We are working on getting this issue resolved. If there are any inquiries, or if you would like to submit a Request for Service form, please phone our main office at 579-0168. Thank you!

"As we come to the end of the 2019 school year - arguably the most unprecedented and challenging school year in modern times - the question on the minds of most parents and students is, whats to come for the next school year?" Follow the link below from Psychology Today, for great tips to help reduce stress, when feeling worried about the transition of back to school. https://www.psychologytoday.com//worried-about-sending-you

As stated in our mission, Ruah Counselling Centre believes that each person deserves to be treated with honesty, respect and dignity. We commit to serving with unconditional positive regard, recognizing the equal value and worth of all persons.

The Gottman Method Couples Therapy Clinical Training is an online training consisting of Level 1 (June 22-23, 2020), and Level 2 (June 24-26, 2020). This is an excellent training opportunity for counsellors to increase their effectiveness in helping couples manage conflicts and strengthen friendship and intimacy. Please view the posters below for more information. To register, send an email to [email protected], or phone 1-800-848-5632.

#blackouttuesday

@positivelypresent is an account on Instagram with some great, free resources.The ABC's of Self-Care is a free download for ideas of how to incorporate self-care into your own life. Content owned by Dani Dipirro, 2020. https://positivelypresent.typepad.com//abcs-of-self-care-b

Another great resource shared by the City of St. John's. Take a look at these fun family activities that you can do at home! You can also follow the link in the post below for more creative ideas.

Many parents have been finding it challenging to recognize and manage their children's stress during this pandemic. Please view the Power Point below that was shared by the City of St. John's for some helpful tips by Trisha Rose, an Inclusive Services Fieldworker.

Continuing the celebration of the 5th anniversary of Laudato Si', we would like to share these Novena prayers from home. The Novena from Carmelite NGO were designed to be used over the 9 days of Laudato Si' week. By clicking the link below and selecting your language, you are able to download the Novena prayer program from May 16-24, 2020. This link was shared with us from Sister Lois Greene, with Presentation Sisters. https://catholicclimateproject.org//novena-creation-may-16

For those who find comfort in prayer, we would like to share this common prayer with you for the 5th anniversary of Laudato Si'. This prayer was sent to us by Sister Mary Tee, with Sisters of Mercy.

For those who find comfort in spirituality, view the video below for a guided meditation by Gabby Bernstein.

"This spring has been a time of distancing. But as we have seen, social connection and emotional closeness have survived. And maybe even flourished. Thats because its not just virus and fear that can be spread. Kindness and calm can be catching too." (CMHA, 2020)

"Rites of passage have vanished into thin air. Even as they feel grateful for their health, and sorry that the world is suffering in the way that it is, Generation Z feels cheated. Their losses are tangible to them. And so they are grieving." Follow the link below to access the full article from Psychology Today, titled 'How to Help Teens Handle the Loss of Proms and Graduations'. https://www.psychologytoday.com//how-help-teens-handle-the

As Mental Health Week comes to an end, it's important to continue to #getreal about how we feel and reach out for support when we need it, now more than ever. Follow the link below, to the CNUSD 'Virtual Calming Room'. This link provides several resources for individuals and families to help them feel calm, including: Sounds and Music, Guided Mediations, Visual Relaxation, Yoga and more. https://sites.google.com/cnus/cnusdvirtualcalmingroom/home... Your mental health matters!

"Lets have real conversations about how were all really doing. Were in this together." Follow the link below from the Canadian Mental Health Association to view 7 ways to #GetReal about how you feel. https://mentalhealthweek.ca/7-ways-to-getreal-about-how-yo/

"Sharing is caring, but so is listening! Building real connection with other people in your life can take some getting used toespecially when its so normal in our society to go through the motions and have surface conversations." By clicking the link below, provided by the Canadian Mental Health Association, you will receive proven tips on how to become an efficient listener to help build meaningful connections. https://mentalhealthweek.ca/tips-on-how-to-really-listen/

The Canadian Mental Health Association is asking that this year, for Mental Health Week, we #GetReal about how we feel. "It's common in Canada to say we're fine, even when we don't really mean it. Every time we just go through the motions, we miss the chance to connect with others in a meaningful way. This Mental Health Week, let's say more than just "I'm fine." Let's have real conversations with our friends, neighbours and coworkers about how we're all really doing. We're ...in this together" (CMHA, 2020). Check out the link below to view a list of the Canadian Mental Health Association's Free Virtual events for Mental Health Week (May 4-10). Some topics include: Physically Separated Socially Connected, Keeping Connected: We're In This Together, Developing Self Compassion, and more. https://cmhanl.ca/mental-health-week-virtual-events/

Today marks the beginning of Mental Health Week (May 4-10). While its important to check in with others during these challenging times, its equally important to check in with yourself. #yourmentalhealthmatters

Yesterday our province received some hopeful news. Sending positive vibes to you all as we move into this weekend.

Have you been having difficulty coping during these unpredictable times? Bridge the gApp has posted a series of wellness webinars on the following topics: Anxiety, Depression, Stress, Parenting, Grief and Loss, Harm Reduction Substance Use, Supporting Mental Health and Self-Care. Please follow the link below to access these free, wellness webinars for education and support in the above areas. https://www.bridgethegapp.ca//online-p/wellness-webinars/

Below is an excerpt taken from the Canadian Mental Health Association's (CMHA) website, highlighting signs that an individual might benefit from extra support during these uncertain times: People feel anxious about the future at the best of times, and many people have never encountered a pandemic like this before. Its okay if you need help.... Here are some signs you might benefit from extra help and support: -You cant think about anything other than coronavirus or the COVID-19 illness -Your anxiety interferes in your daily lifefor example, you have a hard time going to work or being in public spaces even when the risk is very low -You isolate yourself from others when it isnt necessary -You feel hopeless or angry about the situation -You have a hard time eating or sleeping well -You experience physical symptoms like frequent headaches or an upset stomach Consider tele-health or e-health services, online support, and online or app-based self-management tools. You can learn more and find resources at www.gov.nl.ca/covid-19. Your doctors office may also offer tele-health or e-health services. In addition to the resource above, check out the following: Visit www.anxietycanada.com for information and self-management strategies for anxiety Visit www.flattenthecurve.com for plain language information on reducing the impact of coronavirus and the COVID-19 illness at home and in your community (this resource uses US examples)

A little humour to brighten up your Friday. Where will you go?

Check out this resource shared by the Canadian Mental Health Association for the #wemattercampaign .

These uncertain times can be especially challenging for parents to be and new parents. This online, perinatal support group "aims to connect parents in Newfoundland while in the comfort of their own homes". Please see the poster below for information regarding this weekly, drop-in perinatal support group, for any expecting or new parents (until 1 year age) who would like to check it out. This group is moderated by a Psychiatrist, a Psychologist and a Social Worker and is happening tomorrow (Wednesday) at 3pm.

Focusing on what we can do, versus what we can't do, can help build resiliency during times of uncertainty.

For those who are working from home, you may have found yourself struggling with the transition between work mode and personal mode. "Focus takes intentional effort and can feel difficult at times, especially in the midst of massive uncertainty". The article below by Harvard Business Review, provides tips to help you stay more present and less distracted. https://hbr.org//how-to-transition-between-work-time-and-p

Ruah offices will be closed on Good Friday (April 10) and Easter Monday (April 13), re-opening on Tuesday, April 14, 2020. Wishing you a safe and happy Easter!

The World Health Organization (WHO) is a reputable resource for up-to-date health information about COVID-19. They have provided six, one-page tips for parenting during this time. Topics include: One-on-One Time, Keeping it Positive, Structure Up, and more. You can follow the link below to view these tips and for more information on healthy parenting. https://www.who.int//n/advice-for-public/healthy-parenting

A little inspiration for your Monday.