May is Mental Health Awareness Month.
Mental health issues and awareness exploded with the pandemic, and unfortunately many continue to struggle with mental health silently and alone. So for this month's Blurb from the Board, I would like to highlight some practical ways students can improve their mental health.
First and foremost, if you or someone you know is struggling right now, reach out. Social supports are essential to mental health. These connections can protect you or someone you know from the negative impacts of depression or anxiety. If you find yourself struggling to connect with others, make a list of friends and family members who are positive and supportive. Once you have a list of people you think would be beneficial to contact, commit to reaching out.
Secondly, if you start to notice a decline in your mental outlook, there are some practical, everyday steps you can take that may improve your mental health.
- Consider your nutrition. Nutritional deficiencies can negatively impact mental health, talk to your doctor to check your vitamin and mineral levels and consider adding variety to your diet. Specifically increasing your folate, vitamin B12, iron, zinc, and selenium could have an impact.
- Improve your sleeping habits. 7-8 hours is what most people need as a minimum for their brains and bodies to function optimally.
- Spend time outside. Sunshine helps your body produce vitamin D, which is mood regulating.
- Get some exercise. Exercise doesn't have to be complicated. A simple walk can stimulate feel-good endorphins, which are mood boosting. Endorphins are natural brain chemicals that can improve your sense of well-being.
- Reduce or eliminate social media use. For teenagers especially, exposure to social media can be damaging to self-esteem. Increased time spent on social media makes it more likely that you may experience anxiety, isolation, and hopelessness.
- Spend time doing spiritual or cultural activities. Spirituality can provide a higher sense of purpose, peace, hope, and meaning. Cultural activities provide an outlet for self-expression, creativity, and emotional release.
- Explore mindfulness exercises. Mindfulness can help you to focus on the present moment by bringing your attention to thoughts, feelings, and sensations. Mindfulness exercises may include meditation, breathing practices, and mind-body exercises which can reduce stress, improve focus, and encourage mental growth.
- Manage Stress. If you are feeling stressed, take even 15 minutes out of your day to do a self-care exercise such as reading a book or listening to music. Though this time might be short, it can provide a reset which may ease some of the tension you are experiencing.
Sometimes social supports and personal actions aren't enough to stop the spiral. That's okay. We all need help sometimes and most people will struggle with declining mental health at some point in their lifetime.
So where can students go for help?
As a Division, we prioritize creating supportive environments where students feel comfortable seeking help. Schools offer a range of support services that may be helpful, including counselling sessions, peer support groups, and access to mental health professionals. If you are struggling, speak to your school guidance counsellor or a trusted staff member, or reach out to Education Support Services at ess@sjasd.ca.
Within Winnipeg there are many different agencies that offer programs run by trained professionals to support those struggling with mental concerns. Here are a few examples:
Mild-to-Moderate Anxiety
- YMCA Winnipeg: Runs a new program called Y Mind, which is a free seven-week mental wellness program for teens and young adults who are experiencing symptoms of mild-to-moderate anxiety or stress. Participants learn and practice evidence-based strategies to help manage anxiety.
Crisis/Distress Lines
- Suicide Crisis Help Line (24/7): A new national suicide crisis line for those experiencing suicidal ideation. Call or text 988 to receive immediate support.
- Klinic Crisis Line (24/7): Provides free and confidential counselling, support and referrals for people who are suicidal, in crisis or struggling to cope. Their phone number is 204-786-8686 or call toll-free at 1-888-322-3019.
- Kids Help Phone (24/7): Offers children and youth free, multilingual and confidential e-mental health support. Text CONNECT to 686868 or call toll free at 1-800-668-6868.
- First Nations and Inuit Hope for Wellness Help Line (24/7): Provides culturally competent services to all Indigenous people across Canada. Call toll free 1-855-242-3310 or chat online.
For additional supports, please check out SJASD's comprehensive list of Mental Health Resources (Policy Manual, JHF-E-1, Resource section).*
You can also search for services via Shared Health's Mental Health and Wellness Finder.
Remember that you are not alone. Many children, youth and adults struggle with their mental health. Your mental health is just as important as your physical health, so don't hesitate to access supports if you need them.
Angela Dunn
School Trustee – East Ward
St. James-Assiniboia School Division
For more information on Trustee Dunn, visit her bio.
*Please note, JHF-E-1 was last approved before Canada's national suicide crisis line 988 was launched in November 2023. It is listed in the Resources section as Canada Suicide Prevention Service. Kids Help Phone now encourages callers to text CONNECT rather than HOME when texting with crisis responders.
