Sheldon Psychology Group
1909 17 Ave SW, Calgary, AB T2T 0E9 Calgary, AB, Canada

AQUIRE ADDITIONAL SKILLS AND TOOLS FOR LIFE Learning tools for mental health/stress management is no different than learning new skills and acquiring specialized tools to do renovations on your home. It is a struggle to fix a roof leak without knowledge and proper tools. Learning to manage stress, anxiety and depression is no different. Seek out coaching to enhance your skills and tools to be as effective/healthy as you can be! Invest effort and time into yourse...lf just as you do to maintaining your home!! Photo Credit: www.epubsecrets.com

FEELING TIRED or EXHAUSTED ***7 TIPS FOR REDUCING BURN-OUT*** When we experience stress our body and brain are working on overtime. If stress continues for a prolonged period of time we begin to get tired of running in high gear. This is called BURN-OUT. ... When experiencing BURN-OUT we feel exhausted, we experience increased physical illness, we have difficulties concentrating, we can struggle to meet our daily responsibilities and often find it challenging to experience joy. If burn-out persists we are vulnerable to feelings of anxiety and/or depression. PREVENT, PREVENT, PREVENT! We need to care for our nervous system (get out of high gear) and counteract the impact of stress to avoid burn-out or further struggles. HOW? 1. Become aware of your stress level and the symptoms associated. 2. Try to reduce stressors. Prioritize and simplify life the best you can. 3. Try to make time for activities that spark joy. 4. Find time for relaxation. Slow your heart rate down and slow your thoughts. 5. Focus on positive thoughts and plans. 6. Make a plan for success. Create a schedule that allows for regular re-set times, relaxation, fun, etc. 7. Talk to someone. Sometimes being able to talk about it and making plans aloud can help. Photo Credit: www.simplybowentherapy.com

WHAT IS STRESS? HOW DO WE KNOW IF STRESS IS PRESENT? HOW DO WE MAKE IT GO AWAY? Physical Symptoms: ... Chest pain, pounding heart, shortness of breath, fatigue, muscle aches, such as back and neck pain, headaches, dizziness, clenched jaws, grinding teeth, feeling of a having lump in your throat, indigestion, bowl irregularities, increased perspiration, stomach cramps and weight gain or loss. Psychological Symptoms: Sadness, crying, withdrawal from others, difficulties sleeping, mood swings, excess worry, restless feeling, irritability, decreased anger control, changes in eating habits, decreased productivity, changes in close relationships, increased smoking, alcohol or drug use. HOW DO WE MAKE STRESS SYMPTOMS GO AWAY If the stressor cannot be removed, we look at learning increased stress management tools. Developing ways to reduce the impact of stress by learning to: calm our nervous systems. use the power of positive thought to help you move towards change. develop a concrete plan that includes healthy routines and habits. talk to someone objective/neutral who can help you identify first steps towards positive change. Photo Credit: www.doctorwhimsy.com

Holiday Season: Check In Over the last two weeks we have discussed ways to care for our mind and body and elevate mood. We have discussed ways to make a plan that includes engaging in activities that spark joy, keep us active, sleeping well and eating healthy. How are your plans going? Are your plans working? Do you need to make adjustments to the plan? Has it been helpful to become increasingly thoughtful regarding how you spend your time each day and how it impacts y...our over health and well-being? If you feel comfortable to share, we look forward to hearing about both your successes and moments of learning! We at Sheldon Psychology Group sincerely wish you all a wonderful holiday season! If you find yourself struggling and need additional tools or support, do not hesitate to connect with us. Go on our online calendar and book a time that works for you or private message us here by clicking the message us button below. We are currently offering ****3 SESSIONS FOR THE PRICE OF 1**** to encourage self-care in our communities! www.Sheldonpsychology.com

Holiday Season: Physical Activity Regular exercise and time outside promotes improved sleep and increased mood. During the holiday season it is a good idea to make exercise a regular part of your daily routines. What activities or routines will you engage in over the holidays to maintain or become physically active over the holidays? ... Here are some of our ideas, however, we look forward to learning from you: Make time for regular exercise and outdoor time, even if only for 15 minutes a day. Find physical activities you enjoy doing (e.g., tobogganing with your children or walking around the block as the sun rises or watching a movie while on a treadmill). Try out a new activity (e.g., snow shoeing or cross country skiing). Walk to the mail box instead of stopping in your car on the way home. If it’s too cold to get outside try following a: A. Zumba class on YouTube: https://m.youtube.com/watch?v=N1zTPfkM7f8 B. or a Yoga video: https://m.youtube.com/watch?v=VaoV1PrYft4 C. or go for a walk while exploring a new country: https://m.youtube.com/watch?v=EsFheWkimsU **Note, this is a public forum, therefore, participation is voluntary and when sharing resources/ideas with others on our Facebook page, please remember that this information is not held private.

Holiday Season: Maintain Good Sleep Habits Sleep is a key factor when discussing how to maintain a healthy mind and body. When our routines change over the holidays, our sleep patterns can be impacted. When our sleep patterns change, we can become more sensitive to stress, we can have difficulties with memory, we may also experience increased emotional and physical distress and/or low mood. Let’s prevent negative symptoms by planning for sleep success. How will you pla...n to maintain positive sleep routines over the holidays? Here are some of our ideas, however, we look forward to learning from you: Set an alarm to help you get up at a reasonable time. Plan to get to bed at a reasonable time (occasional exceptions are fine; it is the holiday season!). Spend 30 minutes before bed to wind down and do something relaxing. Turn screens and ringers off 30 minutes before bed. Listen to calm music before bed. If you struggle with falling asleep try: A. guided imagery: https://m.youtube.com/watch?v=1LKFp0Sy71c B. reading a book C. or engage in progressive muscle relaxation: https://m.youtube.com/watch?v=86HUcX8ZtAk **Note, this is a public forum, therefore, participation is voluntary and when sharing resources/ideas with others on our Facebook page, please remember that this information is not held private. Photo Credit: cnn.com

Holiday Season: Eating healthy Over the holidays it can be easy to over indulge in treats, rich foods and/or alcohol. When not in our usual routines we can forget to eat or eat too much. All of the above can leave us feeling unwell and in a low mood. How will you plan to maintain or develop healthy eating habits that promote a healthy brain and body over the holidays?... Here are some of our ideas, however, we look forward to learning from you! Experiment with some new healthy recipes. Keep healthy quick snack options in the fridge (e.g., veggie tray). Pick up a new fruit or vegetable to try. Reinvent a favourite recipe. Use the crock pot to help make cooking easy. Pre-cook or assemble meals and freeze items. Identify your comfort foods and make these occasionally. Meal plan on Sundays so you do not have to think about what to cook/prepare for the rest of the week. **Note, this is a public forum, therefore, participation is voluntary and when sharing resources/ideas with others on our Facebook page, please remember that this information is not held private. Picture Credit: Kent.co.in

Holiday Season: Engage in Activities That Make You Smile! As the COVID-19 regulations regarding health and safety tighten up, we are prompted to get creative with the ways we spend our time. Let’s reconfigure how we find joy over the holidays. What are some of the things you will do over the holidays to make you smile? ... Here are some of our ideas: Revive an old hobby. Do something creative: painting/crafting/sewing/building/repurposing the things in your home. Have a good laugh: watch a funny movie, read a funny book/comic, chat with a friend and discuss the latest memes you have seen. Follow a YouTube cooking instructional video to make a new recipe. Go snowshoeing. Find a new mountain trail to hike. Take a drive to view the mountains or a new landscape in your area. **Note, this is a public forum, therefore, participation is voluntary and when sharing resources/ideas with others on our Facebook page, please remember that this information is not held private. Photo Credit: www.iDiva.com

Holiday Season: Maintain Routines Over the holidays it is easy to either overdo it with activities or under-do it by relaxing the days away. These approaches can leave us feeling overwhelmed or lethargic and unmotivated. Daily routines are often established to help us fit in everything we need to in a day. Without routines we are often disorganized and feel lost or unproductive. What strategies do you use to help maintain routines over the holidays?... Here are some ideas, however, we look forward to learning from you: Make a plan. You could use a template like the one below from onplanners.com. Write down all of the things you would like to get done/do in your day (e.g., call a friend, make cookies, go for a walk, go grocery shopping, etc.). Write down approximate times you might do these at, making sure there is enough time to complete each activity. Try to keep daily activities such as getting outside or exercise at the same or similar time each day. This will help it become a habit behaviour that your mind and body will eventually just do without contemplation. Try to keep bedtime and wake up times similar as much as possible (some exceptions are okay of course. It is the holiday season!). Maintaining your regular sleep cycle will help promote a healthy mind and positive mood over the holidays. **Note, this is a public forum, therefore, participation is voluntary and when sharing resources/ideas with others on our Facebook page, please remember that this information is not held private.

Our children are officially back to SCHOOL and playing SPORTS. If you are noticing avoidance, resistance, nervousness or a lack of motivation around PERFORMANCE, we can help! ****BOOK a FREE 20 MIN session to see if it is a fit for you! Www.sheldonpsychology.com

Holiday Season: Connect With Others! Over the holidays, some of us do not have family or friends living nearby. Some of us live with family or friends, yet still feel lonely. Feeling isolated or not connected with others can lead to low mood and eventually difficulties with engaging in our daily routines. Finding creative ways to connect with people we care about or making new meaningful connections will support increased positive mood and increased enjoyment over the ho...lidays. Please share with us resources you use to connect with the people you care about or how you have met new people safely. Here are some of our ideas, however, we look forward to learning more from you: Use video conferencing such as the house party app to have safe gatherings with your favourite people near and far. You can schedule regular times to meet and play games together such as Pictionary on the app. Use the multi-person phone call function to chat on the phone with your couple of favourite people from near or far. Connect with others on your community Facebook sites. You can private message people who you seem to connect with or those who have similar interests and start a conversation. **Note, this is a public forum, therefore, participation is voluntary and when sharing resources/ideas with others on our Facebook page, please remember that this information is not held private.

WINTER OUTDOOR LEADERSHIP PROGRAM GOAL: increase development in the following areas: ***Exercise and connection with peers... ***Self-confidence ***Strong communication skills ***Self-awareness ***Self-care ***Empathy DATES/TIMES 10:00-12:30 Grades 1-3 1:30-4:00 Grades 4-6 Every other Saturday 7 week commitment: Nov. 14, 28 Dec. 12 Jan 9, 23 Feb 6, 20 FEES: 40.00/HR LOCATION: a hike through our inner city parks (Fish Creek + Weaselhead) To SIGN UP or inquire further please contact us at: [email protected] Www.sheldonpsychology.com

Contact us to reserve your spot in this amazing opportunity! Register through the website at www.sheldonpsychology.com or email to [email protected] for more information. Can't wait to see you!

We're getting lots of interest in our August camp, which is coming up soon! You still have time to get in on the early bird pricing. Don't wait! Our team is looking forward to getting back on the trails, having FUN and building skills with our group. JOIN US We can't wait to see you! www.sheldonpsychology.com or [email protected]

We just completed week 1 of our OUTDOOR LEADERSHIP CAMP and it was a hit!! We knew the group would learn and have so much fun, however, we did not anticipate the bonds that the kids would make with each other. It was heart warming to see friendships develop and deepen over the 5 days. We can’t wait to hit the trails again in August! If you would like to register for our August 10-14 camp, please visit us at:... www.sheldonpsychology.com See more