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Prioritizing Self-Care

Thu, 15 Jan 2026 20:46:39 GMT

Topic: Prioritizing Self Care

Self-Care

The practice of taking an active role in protecting and improving one's own mental, emotional and physical wellbeing.
The activities individuals, families and communities undertake with the intention of enhancing health, preventing disease, limiting illness and restoring health.

The Research

The detrimental mental health effects of frontline health work during the pandemic have been widely reported and include psychological distress, anxiety, stress, and burnout (Smallwood, Karimi, et al., 2021; Barello et al., 2020; Chor et al., 2021; Denning et al., 2021).

What stops us?

Self-care messages may be viewed as another source of stress for already busy and fatigued healthcare workers.
Failure to take good care of self can be construed as personal failure
Messaging about the importance of self-care can sit uneasily with professional and cultural
expectations that health professionals should be altruistic and prioritize the care needs of others ahead of their own (Andrews et al., 2020).
It’s a natural instinct as a care provider to just “keep going”

Why do self-care?

Self-care are activities not only help us relax and de-stress, but actively build up our self-esteem an resilience in handling tough situations.
Far from being self-indulgent, self-care is essential as healthcare workers to ensure that we can continue to help and serve.

Self-Care at Work

Practicing self-care at work is an important part of combating feelings of stress or burnout. When you find ways to manage your mental and physical health in the workplace, you can feel more relaxed and focused throughout the day. Self-care is also a way to remind yourself that you are a person before an employee. By incorporating a self-care routine into your day, you can feel more centred and satisfied with your workday.

Pack a nutritious lunch and snacks
Take your breaks (outside!)
Stay hydrated
Connect with co-workers
Take time off (decline overtime, take your PTO)
Create a calming environment (declutter!)
Be present
Stay focused on goals, avoid workplace drama/gossip

Self-Care at Home

Make time for things you enjoy – From a movie night to crafts to spending time outdoors. Whatever your thing is – it is beneficial to carve out some time
Stay well-rested – For so many healthcare workers, sleep may be hard to come by. But it is so
important! Try your best to set a sleep schedule
Practice self-compassion – If you start to feel overwhelmed, remember you are human. You are doing your best to take care of yourself and others
Express gratitude – Many find that writing down or simply thinking of at least one thing you are thankful for each day can benefit our mental health
Stay connected to others – It can be easy to feel lonely or to isolate yourself when you’re feeling overwhelmed.
Take care of your body - Eat healthy, regular meals—to the extent that you are able. Exercise regularly. Spend time outside. Breathe deeply
Acknowledge that you need to cope - You can’t cope with an emotion or a problem that you are unwilling to accept that you have.
“I shouldn’t feel anxious or tired or overwhelmed because my circumstances aren’t as dire as others”is the language of denial.

The Coping Club: Work / Life Balance

Thu, 15 Jan 2026 20:38:12 GMT

Topic: Work / Life Balance

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Healthy work-life balance refers to maintaining a harmonious relationship between your work and personal life. It involves consciously managing your time and energy to meet both professional and personal commitments while prioritizing self-care and well-being.

Achieving a healthy work-life balance may vary from person to person, depending on individual circumstances and preferences. It's important to find a balance that works for you and promotes your overall well-being.

Why is Work/Life Balance Important?

Workaholics and those who struggle to practice self-care find themselves at higher risk for burnout, fatigue, and stress-related health issues. Poor work-life balance can also leave employees working more hours but being less productive.

Unhealthy Work-life Balance Can Look Like:

Constant overwork: Regularly working long hours, including weekends and holidays, without sufficient time for rest, relaxation, or personal activities
Neglected personal life: Sacrificing personal relationships, hobbies, and leisure activities due to excessive work demands
Burnout: Experiencing physical, mental, and emotional exhaustion due to chronic stress and work- related pressure
Lack of self-care: Failing to prioritize self-care activities, such as exercise, adequate sleep, and leisure time resulting in deteriorating physical
Strained relationships: Difficulties in maintaining healthy relationships with family, friends, and loved ones due to work-related commitments
Prioritizing occupational needs over personal values and goals

Strategies:

Practice time management
Nurture relationships
Focus on your health
Self-care/down-time
Reconsider work that makes you yearn for balance
Find something you love outside of work to engage in
Practice mindfulness
Practice time management
Turning down over-time
Schedule both work and play
Prioritize play
Be flexible in our schedule
Reflect on your finances
Plan ahead
Scheduling things to look forward to
Allow for free time
Nurture relationships
Positive relationships and social support help build resilience and lead to more adaptive ways to cope with stress.
Strong relationships take time to nurture and develop.
Set boundaries
Make time for loved ones
Pursue new relationships
Find something you love outside of work to engage in
New hobby, interests, passion, re-spark an old hobby or interest
Join a friend in their hobby or interest
Try something new - join a club, class, league

“Never get so busy making a living that you forget to make a life.” - Dolly Parton

The Coping Club: Social Supports

Thu, 15 Jan 2026 20:15:11 GMT

Topic: Social Supports

Social support is the perception and actuality that one is cared for, has assistance available from other people, and most popularly, that one is part of a supportive social network. These supportive resources can be emotional, informational, or companionship; tangible or intangible.

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Research shows that good social relations improve overall happiness. On the other hand, loneliness and low social support is linked to depression and anxiety.

Developing a working relationship, even if it's just with one person, can help combat feelings of isolation or loneliness.

Cutrona and Suhr define a social support category system, which involves five general categories of social support.

Informational support refers to messages that include knowledge or facts, such as advice or feedback on actions.
Emotional support is related to the expressions that include caring, concern, empathy, and sympathy.
Esteem support is defined as the messages that help to promote one's skills, abilities, and intrinsic value.
Social network support is defined as the messages that help to enhance self belonging to a specific group with similar interests or situations
Tangible support is conceived as physically providing needed goods and services to recipients.

Social Support at Work

The more social support workers have, the more involved, committed and satisfied they are. Workers are happier and more productive, want to stay working with the organization for the long-term and are much more likely to perform to their highest potential.

How to Increase Social Support at Work

Peer support - eg. join group/professional association
Explore wellness opportunities that may exist
Formal mentorship program
Embrace social interactions (eg. sit with others at lunch)
Recognizing and reach out when you need support
Shadow someone

What gets in the way?

Fear about being judged
Worry about being a bother
Fear of negative consequences
Pride
Feeling ashamed
Feel insecure, 'weak'
Not wanting to be seen as 'stupid'

Strategies to Cope

Reach out to the right person (Eg. co-worker vs. boss)
Acknowledge and accept difficult emotions as they arise
There are no stupid questions
Reframe your thinking - learning opportunity, reaching out takes strength
Start small - small disclosures
Recognizing that everyone needs help at work

Ways to Support Others at Work

Offer help/assistance
Checking in with co-workers
Be supportive, positive
Ask: what kind of support do you need? (eg. solution focused vs. supportive)
Praise and gratitude
Work as a team

Social Support at Home

It can difficult to be social after a long day at work, but creating healthy habits at home can ease this burden.
Finding a balance between how we spend our emotional and physical energy throughout the day - 50/50 personal vs. occupational
Examples: finding hobbies, interests, friend group, neighbourhood group, mom group

The Coping Club: Sleep Hygiene

Thu, 15 Jan 2026 19:57:44 GMT

Topic: Sleep Hygiene

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Sleep Hygiene

Refers to healthy habits, behaviours, and environmental factors that can be adjusted to help you have a good night's sleep.

Why is sleep important?

Obtaining healthy sleep is important for both physical and mental health, improving productivity and overall quality of life.

Sleep helps maintain cognitive skills (such as attention, learning, and memory), boosts mood, reduces inflammation, stabilizes blood sugar, reduces risk of stroke and heart disease. Helps to regulate our emotions and manage stress

Coping with the 'Sunday Scaries'/Ruminating Thoughts

Practice mindfulness - focus on the present
Schedule your morning to be stress-free (prepare clothing, pack your lunch, don't over schedule yourself)
Challenge your thinking - come up with helpful, kind, accurate thoughts
Identify thinking errors - eg. catastrophizing, black and white thinking

Cultivate Healthy Daily Habits

Get Daylight Exposure
Be Physically Active
Cut down on smoking, alcohol and caffeine
Don’t Dine Late

Keep Your Routine Consistent

Budget 30 Minutes For Winding Down: Take advantage of whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relax
Dim Your Lights
Unplug From Electronics
Use Relaxation techniques (eg. PMR)
Don’t Toss and Turn
If after 20 mins you haven’t gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again

Optimize Your Bedroom

Have a Comfortable Mattress and Pillow
Set a Cool Yet Comfortable Temperature
Block Out Light (eg. black out curtains)
Drown Out Noise (eg. use ear plugs, white noise, fan)
Try Calming Scents
Clean and de-clutter bedroom

Strategies to Promote Relaxation

Progressive muscle relaxation
Body scan exercise
Calming music (eg. waves, noise machine)
Deep breathing
Mindfulness based activity

Sleep Hygiene for Night Shifts

Creating a morning bedtime routine to prep the body for sleep.
Blocking out light in the bedroom with dark shades or a sleep mask.
Wearing sunglasses in the morning before falling asleep.
Limiting the use of electronics before falling asleep.
Using a white noise machine while sleeping during the day to block out daytime noise.
Rather than immediately going to bed, some shift workers prefer to stay up for a few hours after arriving home. This way, they can wake up closer to the time when they start their next night shift.
For others, a split-nap schedule is more effective.
This involves napping for a few hours after getting home in the morning and then sleeping for longer in the hours leading up to the next shift’s start

Sleep Hygiene for Kids

Set up a bedtime routine that encourages good sleep habits.
Eg. washing up and brushing teeth, reading a book, or listening to quiet music.
Allow kids to have control over parts of the routine, such as picking out pj's, which book they read
Stick to a regular bedtime. You can give your kids a heads-up 30 minutes and then 10 minutes beforehand.
Turn off all screens (TV, computers, phones, tablets, and video games) at least 1 hour before bedtime
Your child's bedroom should be comfortable, quiet, and dark.
Avoiding caffeine, large meals, and sugary treats before bedtime, opting for a healthy bedtime snack if necessary

The Coping Club: Prioritizing / Scheduling

Thu, 15 Jan 2026 19:49:17 GMT

Topic: Prioritizing / Scheduling

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Definitions

Scheduling is the task of planning your activities so that you can achieve your goals and priorities in the time you have available. When it's done effectively, it helps you understand what you can realistically achieve with your time.
Prioritizing is to arrange in order of importance so that you can deal with the most important things before the others.

What Makes it Difficult:

Everything seems important
Changing schedules (eg. shift work)
Feeling overwhelmed
Don't know where to begin
Conflicts - can't be two places at once
Emotional energy

4Ds Method: examine your to-do list at the start of the workday and determine which tasks can be efficiently completed

Do
Defer (Delay)
Delegate
Delete (Drop)

Tips for Scheduling Your Day:

Cluster similar tasks
Get organized
Use a planner, to-do list, calendar
Optimize your tasks
Schedule self-care, lunch and breaks
Consider your energy, motivation levels through out the day
Consider effort needed
Stick with your boundaries
Don't over schedule

Pomodoro Technique

The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. It uses a kitchen timer to break work into intervals, typically 25 minutes in length, separated by short breaks. Each interval is known as a pomodoro, from the Italian word for tomato, after the tomato-shaped kitchen timer.

Steps

Decide on the task to be done.
Set the Pomodoro timer (typically for 25 minutes)
Work on the task.
End work when the timer rings and take a short break (typically 5–10 minutes
Go back to Step 2 and repeat until you complete four pomodoros.
After four pomodoros are done, take a long break (typically 20 to 30 minutes) instead of a short break. Once the long break is finished, start over

Coping with Unexpected Change in Schedule

Be flexible
Manage our emotions as they arise
Make a plan
Shift expectations
Positive self-talk ("I can cope")

Time Wasters at Work

Gossiping
Procrastination
Excessive meetings
Email overload
Administrative tasks
Micromanagement
Interruptions
Multitasking

Strategies to Combat Time Wasters:

Only have meetings when absolutely necessary
Set time limits for meetings
Focus on the task at hand
Instead of hovering, set clear expectations and goals, provide feedback, communicate openly, and develop employee ownership

The Coping Club: Positive Self-Talk

Thu, 15 Jan 2026 17:59:19 GMT

Topic: Positive Self-Talk

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Self-talk is the way you talk to yourself, or your inner voice. You might not be aware that you're doing it, but you almost certainly are. This inner voice combines conscious thoughts with personal beliefs and biases to create an internal monologue throughout the day.

How can self-talk affect your mental health?

Self-talk is important because it has a big impact on how you feel and what you do. It can be

supportive and beneficial, motivating you, or it can be negative, undermining your confidence.

If you mainly think negatively about yourself, you will feel bad most of the time. This can drag you down or if you’re down, it can be hard to get back up. Negative self-talk is often experienced by people who have depression or anxiety. The constant negative chatter can be overwhelming and difficult to break out of.

3 C’s Video: https://www.youtube.com/watch?v=tfkhkFwCtxs

3 Key Questions to Ask Ourselves:

Is my thinking kind?
Is my thinking accurate?
Is my thinking helpful?

Identify Negative Self-Talk Traps

Personalizing. You blame yourself for everything.
Magnifying. You focus on the negative aspects of a situation, ignoring any and all of the positive.
Catastrophizing. You expect the worst, and you rarely let logic or reason persuade you otherwise.
Polarizing. You see the world in black and white, or good and bad.

Taming our Inner Critic

When we make a mistake, fail in some way, or have shortcomings, our inner critic starts to judge and criticize us.
“Should” statements dismiss, invalidate, or reject our current feelings and experiences.
We may beat ourselves up for any imperfection, instead of having any understanding or patience

Self Talk and Resilience

Positive self talk is a critical skill for building resilience. It's the voice that reminds that we can get back up even when it feels like we can't

"Talk to yourself the way you would talk to someone you love" – Brene Brown

The Coping Club: Mindfulness

Thu, 15 Jan 2026 17:39:23 GMT

Topic: Mindfulness

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally – Jon Kabat-Zin

Why Mindfulness is a Superpower Video: https://www.youtube.com/watch?v=w6T02g5hnT4

The Noting Technique: https://www.youtube.com/watch?v=FjI9v-VYwZY

Mindful Wakeup: Start with a Purpose

On waking, sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated bosy
Take three long, deep, nourishing breaths—breathing in through your nose and out through your mouth.
Ask yourself: “What is my intention for today?”

How might I show up today to have the best impact?

What quality of mind do I want to strengthen and develop?

What do I need to take better care of myself?

During difficult moments, how might I be more compassionate towards myself?

Mindful of current emotions: https://www.youtube.com/watch?v=NECs97k_8Z4

Mindful eating exercise: https://www.youtube.com/watch?v=rdb_pC3w-wc

Rainbow relaxation: https://www.youtube.com/watch?v=IIbBI-BT9c4

The Coping Club: Intro to Stress

Thu, 15 Jan 2026 17:27:01 GMT

Topic: Intro to Stress

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Stress

Stress can be defined as a state of worry or mental tension caused by a difficult situation.

Stress is a natural human response that prompts us to address challenges and threats in our lives.

Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.

Coping with Stress

Deep breathing, mindfulness, grounding
Positive self-talk, good sleep hygiene
Setting boundaries, assertiveness, communication
Prioritizing/Scheduling, work/life balance

Stress in the Workplace

A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper, and difficulty concentrating.

Common Workplace Stressors:

Low wages
Excessive workloads
Few opportunities for growth or advancement
Work that isn’t engaging or challenging
Lack of social support
Not having enough control over job-related decisions
Conflicting demands or unclear performance expectations

Coping with Stress in the Workplace

Don't lead with emotion

Normalize, validate the emotion
Allow time to collect your thoughts, rather than doing or saying something impulsively
Eg. Write a draft email and then leave it until the next day
Eg. ask to revisit the discussion at a later date

Rediscover Joy and Meaning in the Work that you are Doing

Changing your attitude towards your job can help you regain a sense of purpose

and control.

Rediscover your passion – Why did you get into this work in the first place?
Look for highlights in your day
Savour small successes
Think about your strengths
Teach or mentor someone else

Set Boundaries. AND STICK TO THEM

"I am not going to check my work email/phone after 5pm"
"I am not going to take on any overtime next month"
"I am at capacity"
"If I take on___________, then __________ will have to be put aside. Please let me know what the priority is".
Take time to rest and recharge
Take your daily scheduled breaks, take your lunch break
Use your vacation days
Don't over-commit (eg. accepting overtime)
Create a calming and peaceful space at home
Take a technology break
Nourish your creative side

Stress vs. Anxiety

If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to someone.

The Coping Club: Healthy vs. Unhealthy Coping

Thu, 15 Jan 2026 17:22:54 GMT

Topic: Healthy vs. Unhealthy Coping

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

What's the Difference?

Healthy coping skills involve facing and processing difficult emotions, seeking resolutions to problems, and actively working towards personal growth. Unhealthy coping skills tend to avoid or suppress underlying issues, providing temporary relief without addressing the root causes.

Costs/Benefits

Unhealthy coping strategies tend to feel good in the moment, but have long-term negative consequences. Healthy coping strategies may not provide instant gratification, but they lead to long- lasting positive outcomes.

Factors Influencing Our Coping Choices

Our personality, qualities, and characteristics (optimism, hardiness, locus of control, and self-efficacy)
Cultural norms
Past experiences
Way we were raised
Lack of awareness of healthier alternatives
Environment/ what we have access to

Unhealthy: Substance Use

May seem to give you immediate comfort, a temporary escape, numbs pain or difficult emotions
If you experience stress/anxiety, alcohol can give you a very short-lived feeling of relaxation – but this quickly disappears.
If you rely on alcohol to cover your stress/anxiety, you may soon find yourself drinking more and more to relax.
If using alcohol for sleep - may help you fall sleep, but leads to poor quality of sleep, waking up in night
Substance use can impact various areas of our life (eg. finances, relationships, physical health, mental health)

Healthier Alternatives to Substance Use

Exercise: Staying physically active can boost both emotional and physical health and manage stress, therefore helping to control cravings
Problem-solving: By identifying a problem as it arises, a person can better learn how to handle it and not be overwhelmed by the issue
Art, journaling, or creative expression: Creative outlets can provide a way to express oneself in a healthy manner
Communication and support: Talk it out, and don’t be afraid to ask for help when needed.

Unhealthy: Avoidance/Denial

Avoidance doesn’t address root causes of stress, and tends to increase stress and anxiety when overused.
Denial: where you ignore, minimize, or outright deny having a problem
By refusing to deal with or even admit that there is something wrong, you are trying to prevent facing stress, conflict, threats, fears, and anxieties
Normalizing a problem to reassure yourself or others. Overusing humor to make light of a problem can be another unhealthy form of avoidance coping

Healthier Alternatives to Avoidance/Denial

Directly confronting the problem or stressor
Using resources, skills, and supports
Using a problem-solving approach
Focusing on controllable aspects of the issue
Finding ways to improve the situation
Boosting confidence and self-efficacy
Working through difficult emotions

Unhealthy: Negative Self Talk

Self-talk is important because it has a big impact on how you feel and what you do.
When we make a mistake, fail in some way, or have shortcomings, our inner critic starts to judge and criticize us.
“Should” statements dismiss, invalidate, or reject our current feelings and experiences. We may beat ourselves up for any imperfection, instead of having any understanding or patience

Healthier Alternatives to Negative Self Talk

Taming our inner critic
3 C's of CBT
Ask yourself: Is my thinking: Kind? Helpful? Accurate? True?
Self-compassion
Ask yourself: If my best friend was in this situation, what would I tell them??

Unhealthy: Isolation

Isolation is a lack of social relationships or emotional support.
Loneliness is a craving for social contact. It is often linked to feelings of sadness and emptiness.
Isolation can lead to feelings of low self-worth, feelings of disconnected, hopelessness

Healthier Alternatives to Isolation

Get creative (eg. Zoom, FaceTime, group chats, letter writing)
Consider time spent on social media
Manage health anxiety
telephone and virtual counselling
Find ways to participate in your community (clubs, volunteering)
Choose the right living situation
Find an activity that you enjoy, restart an old hobby, or take a class to learn something new.
Build family relationships. think of ways to increase connections

Rolemodeling Healthy Coping for Kids

Children pick up behavior patterns from adults, so one of the best ways to teach your kids good coping skills is to practice them yourself.

Narrate your behavior to your kids as you model (“Okay, that phone call made me feel anxious, so I’m going to do take 3 deep breaths and walk around the block to help calm myself down”).
Leading by example is also usually more effective than trying to tell kids what to do.
Modeling good communication that includes “I statements” and naming emotions
Let your child see you express and deal with difficult emotions

The Coping Club: Grounding

Thu, 15 Jan 2026 17:13:15 GMT

Topic: Grounding

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

What is Grounding?

Grounding is a set of simple strategies to manage strong emotions such as anger, sadness, self-harm impulses. You can also think of it as “distraction”, centring,” “a safe place,” looking “outward,” or “healthy detachment.”

Why do Grounding?

When you are overwhelmed with emotions you need a way to detach so that you can gain control over your feelings and stay safe.
Grounding ‘anchors’ you to the present and to reality
Many of us struggle with either feeling too much (overwhelming emotions and memories) or too little (numbing and dissociation)
In grounding, you attain balance between the two—conscious of reality and able to tolerate it

Tips to Grounding

Keep your eyes open, scan the room, and turn the light on to stay in touch with the present
Stay neutral—no judgments of “good” and “bad’. For example, “The walls are blue"
Focus on the present, not the past or future
No talking about negative feelings or journal writing. You want to distract away from negative feelings, not get in touch with them
Start grounding early in a negative mood cycle

Types of Grounding

Mental
Physical
Soothing

Mental Grounding

Describe your environment in detail using all your senses.
Categories game
Say a safety statement.
Repeat a favorite saying to yourself over and over (e.g., the Serenity Prayer)
54321 Grounding Exercise - https://www.youtube.com/watch?v=30VMIEmA114

Physical Grounding

Run cool or warm water over your hands.
Grab tightly onto your chair as hard as you can.
Touch various objects around you: a pen. keys, your clothing, the table, the walls
Dig your heels into the floor— literally “grounding” them
Dropping Anchor exercise - https://www.youtube.com/watch?v=xDm2c5FDLNI

Soothing Grounding

Say kind statements. Eg. "You are a good person going through a hard time. You’ll get through this"
Say a coping statement. “I can handle this”, “This feeling will pass.”
Remember the words to an inspiring song, quotation or poem

The Coping Club: Effective Communication

Thu, 15 Jan 2026 17:08:15 GMT

Topic: Effective Communication

Definition

Effective communication is the process of exchanging ideas, thoughts, opinions, knowledge, and data so that the message is received and understood with clarity and purpose.

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Benefits

Communication skills are the key to developing (and keeping) friendships and to building a strong social support network. They also help you take care of your own needs, while being respectful of the needs of others. People aren’t born with good communication skills; like any other skill, they are learned through trial and error and repeated practice.

Strategies to improve our communication:

Being Assertive
Actively Listening
Practicing self-awareness
Being mindful of our non verbal communication

Being Assertive

Being assertive means being able to stand up for your own or other people's rights in a calm and positive way, without being either aggressive, or passively accepting 'wrong'. Assertive individuals are able to get their point across without upsetting others, or becoming upset themselves.

What are some dangers of not asserting yourself?

People who are unable to assert themselves may experience sensitivity to criticism, extreme passivity, insecurity, anxiety, or even low self-esteem. They may be treated like emotional doormats whose needs always come second. In extreme cases, they may completely lose sight of what they need and want in life.

Active Listening

Pay attention when someone else has something to say
Ask them open-ended questions so that you can get an idea of what they want
Ask probing questions if there are specific things you’d like to learn about
Request clarification on anything you’re uncertain about
Paraphrase what they said and repeat it back to them, so you can be sure you understood them correctly
Be attuned to their feelings and your own, to make sure everyone’s needs are being met
Summarize at the end of your interaction so everyone has the same takeaways and next steps

Practice self-awareness

Have a solid grasp of your own emotions. They know how to control them when they’re upset or over-excited, and they don’t let them take over the conversation or cause unnecessary drama.
It’s important to stay level-headed when you’re reacting to something you don’t like. If you feel your heart start to thump, or your face start to get hot, take a break. Try to find some alone time where you can calm yourself down.

Non Verbal Communication

Make eye contact while someone is talking
Avoid fidgeting or distracting movements
Keep good posture
Don’t cross your arms
Pay attention to the same cues from others

The Coping Club: Deep Breathing

Thu, 15 Jan 2026 17:03:31 GMT

Topic: Deep Breathing

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Deep Breathing

The purpose of deep breathing is to relax the body and calm the mind and emotions

Abdominal vs. Chest Breathing

Abdominal breathing starts in the nose and moves to the stomach as the diaphragm contracts,
causing the belly to expand and the lungs to fill with air.
Compared with chest breathing , abdominal breathing not only brings in more oxygen, but it’s also more efficient, because it pulls down on the lungs. The negative pressure in the chest cavity that is created with breathing in is enhanced, resulting in more air flowing into the lungs.

Tips to get started and to keep going

As much as you can, clear your mind of the things that are stressing you out.
Focus instead on the sounds and rhythm of your breathing
Do breathing exercises at least once or twice daily.
Practice when things are calm
You can place your hand on your abdomen to ensure that you are deep breathing

Helpful Exercises

Box Breathing : https://www.youtube.com/watch?v=G25IR0c-Hj8
Figure Eight Breathing: https://www.youtube.com/watch?v=Gt5hXVD7cZs
4-7-8 Breathing: https://www.youtube.com/watch?v=j-1n3KJR1I8

Kids Breathing Techniques:

Candle and Flower breathing: https://www.youtube.com/watch?v=qTN_MtV5TFw
Crab Breathing: https://www.youtube.com/watch?v=XUwNAqGftGA

The Coping Club: Boundaries

Thu, 15 Jan 2026 16:58:14 GMT

Topic: Boundaries

The Stress Bucket - https://www.youtube.com/watch?v=1KYC5SsJjx8

Personal boundaries are guidelines, rules or limits that a person creates to identify reasonable, safe and permissible ways for other people to behave towards them and how they will respond when someone passes those limits.

Brene Brown on Boundaries - https://www.youtube.com/watch?v=TLOoa8UGqxA

Fact: Boundaries aren’t mean or wrong. It’s kind and respectful to tell people what’s okay and what’s not okay with you. This sets clear expectations. According to Brene Brown, Ph.D., people with strong boundaries are the most compassionate.

Struggling with boundaries looks like:

Struggling to say no when you want to
Not listening to yourself/ going against your judgment
Indecision for fear of letting others down
Giving in too easily
Not being clear with others
Subordinating your needs to others
Withholding from others
Closing self off from connection
Struggling to reach out
Struggling to make meaningful connections

Why is it important to set boundaries at work?

It's important to set boundaries at work in order to maintain a good work-life balance and raise your work satisfaction. Setting boundaries at work involves establishing personal goals and limits that you share with your colleagues in order to keep good mental health practices while working.

Benefits

Raises productivity: we can focus on your own tasks and avoid workplace distractions
Lowers work-related stress: manage many workplace issues by establishing limits and boundaries
Maintains a reasonable workload: helps you focus on your job responsibilities and work a fair amount of hours
Reduces the risk of burnout: Setting boundaries related to these causes can lessen the risk of burnout
Sets an example for others: may lead to a happier workplace culture

Physical Boundaries

Physical boundaries relate to your physical workspace and your body. These rules establish your expectations for how people interact with you, and they often relate to space and touch. Examples of physical boundaries include:
Respecting personal choice regarding PPE (eg. masks, shields)
Shaking someone’s hand rather than hugging them
Closing your office door to signal that you are busy/on a call
Going for a solo break during lunch
Asking for help with physical tasks when needed

Emotional Boundaries

Emotional boundaries help you process your emotions at work. They help you separate your feelings from how someone else may feel without negating the need for empathy. Examples of emotional boundaries include:

Avoiding engaging in someone’s bad mood
Reflecting on our own emotions and how we are expressing them
Choosing appropriate disclosure and with who (eg. co-worker, client/patient)
Talking to your manager about how you prefer to receive feedback

Mental Boundaries

Mental boundaries support your mental energy and help you focus when working. They typically relate to your opinions, thoughts and values at work. Examples of mental boundaries include:

Establishing the set hours you work (eg. leaving work on time)
Not gossiping with colleagues at work
Setting time in your calendar indicating that you're busy
Prioritizing your own needs (eg. not accepting overtime)
Work/life balance (eg. take your vacation)
Consider where you are burning your mental energy (home vs work)

Be Assertive

Be as clear and as straightforward as possible. Remain calm. Be mindful to focus on the problem/challenge rather than the person
State your need or request directly in terms of what you’d like, rather than what you don’t want or like.
Accept any discomfort that arises as a result, whether it’s guilt, shame, or remorse

Set Priorities

In order to set boundaries, it's helpful to first consider what your priorities are. This can include identifying both your personal and professional priorities,

Example: You leave work on time so that you can prioritize spending time with family in the evening.
Spending too much time in meetings, committees rather than doing patient care

Understand Your Workload

It's important to understand the tasks that comprise your workload as well as the number of daily duties you can reasonably handle. Understanding both of these aspects can allow you to set better boundaries regarding your job tasks and help you remain productive throughout the workday.

Consider timing how long it takes you to complete tasks or counting how many tasks you can complete per workday. This can help you establish a regular working pace and help set expectations for your role.

Set Limits

Leaving work on time
Not bringing work home
Not taking on over-time
Caseload, tasks, meetings
Identify your job responsibilities

When establishing boundaries at work, be sure to identify your job responsibilities in order to set limits that don't interfere with your duties. This practice also may allow you to notice if you're taking on additional responsibilities without credit. Discuss your responsibilities with your supervisor to ensure that you're continuing to meet their expectations and negotiate any additional accommodations you may need to set healthy work boundaries.

The Coping Club: Improving Job Satisfaction

Thu, 15 Jan 2026 16:45:36 GMT

Topic: Improving Job Satisfaction

Job Satisfaction

Job satisfaction is a positive feeling about a job that can contribute to overall well-being and

happiness.

Job satisfaction is associated with higher life satisfaction, fewer mental health challenges, and greater psychological wellbeing.

Things that contribute to job satisfaction:

Job Security
Relationships
Career Development
Respect
Work/life Balance
Working conditions
Culture
Compensation and benefits
Communication/ Recognition
Opportunities

Strategies for improving job satisfaction:

Engagement

Engage meaningfully in your work, free from distractions.
Practicing mindfulness at work can increase our satisfaction through focusing on the task at hand, the client we are helping, or the role we are currently filling; free from distractions or focus on the past or present.

Practice Self Awareness

Check in with our emotions
Recognize when we are vulnerable to workplace gossip/politics/drama and how it effects our day and overall outlook
Consider our thinking style - is it helpful? accurate? necessary?
Remind ourselves of the positives/stability this employment affords us and our family

Stay Connected

The more connected you are with your colleagues, and the more genuine relationships you form, the more likely you are to feel a sense of belonging and purpose at work — both of which result in a more positive and engaging experience.
Fostering positive relationships with your coworkers builds trust, cooperation, and respect
Knowing that there are others you can relate to can help you overcome feelings of isolation and stress.
Examples: active listening, asking for feedback, show appreciation
Being mindful of how our actions contribute positively or negatively to a situation

Rediscover your spark

Remind yourself why you got into the work in the first place
Highlight your successes, even if they're small
Remind yourself of the importance of your work
Engage in mentorship (mentor vs mentee)
Volunteer for initiatives you are passionate about

Redesign your routine and thoughts

Create good work/life balance and boundaries by creating a clear distinction from work and home.

Allow for 30 minutes at the end of the day to decompress, but be mindful to not allow this is
dominate the evening.
Consider how to optimize your pre-shift routine (Eg. make meals the day before, set out clothes and items the day before
Transition to work mindset (eg. positive self-talk and affirmations)

The Coping Club

Thu, 15 Jan 2026 15:58:10 GMT

The Coping Club is a drop in, virtual, psychoeducational group for frontline and healthcare workers. The focus is on learning new strategies to cope with stress. No registration required.

Topics include:

Finding balance - work/life balance
Prioritizing self-care amidst competing priorities
Setting boundaries
Combating compassion fatigue
Improving job Satisfaction

Group runs from February 18th-May7th, weekly on Tuesdays & Wednesdays at 12:15pm

Zoom Meeting ID: 831 313 4722

Passcode: copingclub

Download the PDF for the weekly topics.

Things I Can Do to Calm Down

Tue, 16 Dec 2025 16:42:38 GMT

This resource offers simple, effective strategies to help children and adults calm their bodies and minds during moments of stress or overwhelm. Drawing from the list —such as taking deep breaths, counting slowly, talking to a trusted person, visualizing a peaceful place, or relaxing tense muscles—it provides practical tools anyone can use to regain emotional balance. These calming techniques encourage self-awareness, emotional regulation, and healthier coping habits.

How does Anger Feel?

Tue, 18 Nov 2025 18:30:28 GMT

A simple worksheet to help kids recognize how anger feels in their body, understand emotional signals, and build awareness for better self-control.

Anger Game

Tue, 18 Nov 2025 17:09:34 GMT

A fun anger-management game for kids that uses dice to help them talk about triggers, self-control, choices, and healthy ways to cool down.

My Anger Chart

Tue, 18 Nov 2025 16:28:57 GMT

A simple anger chart for kids to identify body signals, words, expressions, and calming strategies to better understand and manage their anger.

Urge Surfing

Mon, 17 Nov 2025 15:48:27 GMT

The document explains urge surfing, a mindfulness-based technique for managing unwanted behaviors such as substance use, anger outbursts, gambling, or other impulses. Instead of fighting or giving in to an urge, you observe it and ride it out, much like surfing a wave, knowing it will naturally rise, peak, and fall.

The Wheel of Consent

Mon, 17 Nov 2025 15:27:15 GMT

This document outlines the "Wheel of Consent," a framework developed by Dr. Betty Martin that explores the dynamics of consent in touch and interpersonal interactions, highlighting the importance of mutual agreement and the consequences of actions taken without consent.

Suicide Warning Signs

Mon, 17 Nov 2025 14:49:11 GMT

Learn about subtle and collective suicide warning signs, including behavioural changes, direct/indirect statements, and risk-taking actions. Document created by the Crisis & Trauma Resource Institute .

Suicide Warning Signs Infographic

Mourner’s Bill of Rights

Fri, 14 Nov 2025 16:12:32 GMT

The Mourner’s Bill of Rights

Though you should reach out to others as you do the work of mourning, you should not feel obligated to accept the unhelpful responses you may receive from some people. You are the one who is grieving, and as such, you have certain “rights” no one should try to take away from you.

The following list is intended both to empower you to heal and to decide how others can and cannot help. This is not to discourage you from reaching out to others for help, but rather to assist you in distinguishing useful responses from hurtful ones.

You have the right to experience your own unique grief. No one else will grieve in the exact same way you do. So, when you turn to others for help, don’t allow them to tell you what you should or should not be feeling.
You have the right to talk about your grief. Talking about your grief will help you heal. Seek out others who will allow you to talk as much as you want about your grief. If at times you do not feel like talking, you also have the right to be silent.
You have the right to feel a multitude of emotions. Confusion, disorientation, fear, guilt, and relief are just a few of the emotions you might feel as part of your grief journey. Others may try to tell you that feeling angry, for example, is wrong. Don’t take these judgmental responses to heart. Instead, find listeners who will accept your feelings without conditions.
You have the right to be tolerant of your physical and emotional limits. Your feelings of loss and sadness will probably leave you feeling fatigued. Respect what your body and mind are telling you. Get daily rest. Eat balanced meals. And don’t allow others to push you into doing things you don’t feel ready to do.
You have the right to experience “griefbursts”. Sometimes, out of nowhere, a powerful surge of grief may overcome you. This can be frightening, but it is normal and natural. Find someone who understands and will let you talk it out.
You have the right to make use of ritual. The funeral ritual does more than acknowledge the death of someone loved. It helps provide you with the support of caring people. More importantly, the funeral is a way for you to mourn. If others tell you the funeral or other healing rituals such as these are silly or unnecessary, don’t listen.
You have the right to embrace your spirituality. If faith is a part of your life, express it in ways that seem appropriate to you. Allow yourself to be around people who understand and support your religious beliefs. If you feel angry at God, find someone to talk with who won’t be critical of your feelings of hurt and abandonment.
You have the right to search for meaning. You may find yourself asking, “Why did he or she die? Why this way? Why now?” Some of your questions may have answers, but some may not. And watch out for the clichéd responses some people may give you. Comments like, “It was God’s will” or “Think of what you have to be thankful for” are not helpful and you do not have to accept them.
You have the right to treasure your memories. Memories are one of the best legacies that exist after the death of someone loved. You will always remember. Instead of ignoring your memories, find others with whom you can share them.
You have the right to move toward your grief and heal. Reconciling your grief will not happen quickly. Remember, grief is a process, not an event. Be patient and tolerant with yourself and avoid people who are impatient and intolerant with you. Neither you nor those around you must forget that the death of someone loved changes your life forever.

Cognitive Defusion and Mindfulness Exercises

Thu, 13 Nov 2025 21:13:45 GMT

Cognitive Defusion and Mindfulness Exercises

Cognitive defusion is the technique of becoming untangled from our thoughts. While cognitive fusion is the process of believing that our thoughts are literally “true,” cognitive defusion is the ability to regard thoughts simply as thoughts. The result of defusion is usually a decrease in the thought’s power over us as we loosen our attachment to the thought. The thought would not be something you had to believe or disbelieve, but would be only something you would notice. The goal of practicing defusion is to become a little bit more flexible around the thought, and to have a little more distance from it.

Defusion exercises work well when we have :

Depressing thoughts;

Thoughts about low self-worth;

Ruminative thoughts (mentally replaying something that happened in the past); or Worry thoughts (imagining something scary happening in the future).

“ Thank the mind ” for the thought, but don’t resist the thought or try to suppress it. Don’t struggle with it, interpret it, elaborate on it, or try to process it. The thought is seductive – it will appear that if you just think about it a little longer, you’ll have some clarity and then be able to let it go, but that rarely happens. Trust me.

Redirect your focus to some meaningful activity. Physically move into a different room, listen to music, go for a walk, read a book, etc. Redirecting your focus isn’t the same as “thought suppression” (which never works). Instead, becoming absorbed in something new is a form of mindfulness where you are paying attention to something real in the present moment, and in a non-judgmental way.

Become an Observer by saying, “I’m having the thought that ,” and finish saying the thought that you were just having. Or, “I’m having the feeling that .” Becoming a witness of your thoughts creates some distance between you and your mind.

Just name things : Say, “worry, there is worry.” Or, “that’s catastrophizing,” etc. (if you are familiar with the names of cognitive distortions). Don’t put an evaluative label on the thought as being good or bad. The reason for this is that we will always try to use escape or avoidance if we think something is “bad,” but this strategy doesn’t work when it comes to our internal experiences. All we can do is notice our experiences until they lose their power.

Notice when you are judging . Instead of perceiving a thought or feeling as “good or bad,” use more descriptive words, like, “helpful or unhelpful,” “adaptive or maladaptive,” “encouraging or discouraging.” Get more specific. Try to see your private experiences just as they are, as information (perhaps even misinformation) – but don’t judge them as having positive or negative qualities (for the reason explained above).

Come back to the present by saying, “Back to now,” or “It’s not happening right now.” The truth is, past and future imaginings really aren’t happening right now! Don’t think of this strategy as simply trying to make yourself feel better. Think of it as being actually true. Then, redirect your focus to the present moment.

Cognitive Defusion for OCD Thoughts .

If you have scary, intrusive thoughts, and they tend to recur with a predictable “theme,” you may be experiencing obsessive thoughts. Research has shown that we intuitively try to help ourselves by suppressing the thought, which requires switching to different thoughts in order to cancel it out.

However, this strategy backfires and creates a “rebound effect,” making the intrusive thought even more persistent. To avoid this rebound effect, eventually settle on just one of these techniques, and use it each and every time your obsessive thought occurs:

Come up with a “replacement” image – something arbitrary and neutral, like a red Volkswagen, a pink balloon, whatever – and always replace your thought with that same image each time the thought occurs. Don’t switch around to different images, make the image always the same.

Visualize the thought appearing in your inbox on the computer. Notice the subject line, read the message once, but don’t delete it – just let it hang out in your inbox as a “read” message. Here you are deliberately agreeing not to suppress the thought. Don’t even think about replying to it. See if you can tolerate it just sitting there. Make a decision not to delete it.

See the thought appearing as a new message on your cell phone. Picture listening to the message once but not deleting it, allowing it to remain forever in your imaginary voicemail. Accept the discomfort around it. Just say, “Yep, it’s still there.” Don’t check it and make a decision to not delete it.

Picture your thought, feeling or image as an unwelcome guest, something you would rather turn away if it actually appeared at your door. Open the door and let it in. Let it be unpleasant, noisy, or scary. Imagine “making room” or “creating space” for it by letting it sit next to you or take up space in the room. It sounds hard but it’s an effective strategy. Pretty soon it will stop trying to get your attention.

Imagine you have a “willingness dial,” where you allow yourself to be 100% willing to be with the thought or image. Turn the imaginary dial up all the way to 100 while you also turn your “resistance dial” close to zero. Say, “I want this feeling.” Or, “I want this thought.” You can also say, “Bring it on,” or “I’m willing to be uncomfortable.” I believe that this technique works better than all the others, because it goes after the anxiety and turns it on its head.

Remember the saying, “What we resist persists.” Do the opposite of what your intuition wants you to do.

Mindfulness

Mindfulness is a separate practice you will do on purpose, with or without symptoms or triggers, to train your mind and body to become more balanced and peaceful. It’s good if you set aside quiet time to do this every day, but some people work on being mindful throughout many of their waking moments (for example, tuning into your senses while you are bathing, doing dishes, stroking your pet, taking a walk, putting gas in your car, or cooking a meal).

Mindfulness encourages you to have ongoing, non-judgmental awareness with internal and environmental events as they occur on a moment-by-moment basis. Remember that the present is moving, so you will try to stay present with each new moment as it emerges. Think of it like exercise: you aren’t expected to do it continuously, but you can make an effort to do it intentionally at various designated times. There are different mindfulness practices, but the one that will translate best into your everyday life is the ability to become an Observer and just make contact with each experience as it shows up, noticing things in a neutral, compassionate, or curious way.

Set aside time for mindfulness , and just watch each thought, physical sensation, or feeling as it comes into and out of awareness. Lower your expectations: it’s probably not going to feel glamorous, euphoric, totally quiet, or even like an “Aha!” experience. But it will feel better to simply have more distance from your thoughts. Just practice noticing your thought instead of analyzing it, getting lost in it, or pushing it away. If you do this over time, the thought will just come in and out of consciousness – it will just move on. But the mind is sneaky and will eventually take over again, so as soon as you notice you are suddenly lost in a thought, thank yourself for noticing this and come back to the Observer position. Simply start over again and don’t be discouraged. Remember, this is why they call it a “practice.” If you get lost a hundred times, just come back a hundred times.

If this seems too unstructured or vague, you might enjoy using some of these techniques to help you feel that you are “doing” something with your thoughts. By using visualization, you can gently interact with your thought, thereby giving your practice a little more structure. Although I’m giving you some different visualizations to choose from, settle on just one of these for the duration of your meditation session.

Mindfulness Exercises :

Imagine each thought appear as a drop that emerges and then disappears into a calm lake. Wait for the next thought to appear, and then watch it drop and disappear in the same way. Just notice.

Picture yourself sitting above a stream, place your thought on a lily pad, and watch it float gently by. When the next thought appears, do the same thing until it flows away from you and out of sight.

Imagine spray-painting your thought on the side of a car, and watching the car drive down the street until it disappears. When the next thought appears, do it again.
Imagine yourself driving a car and seeing your thoughts appear above you on billboards. Each time a thought appears on a billboard, imagine driving under or past it, leaving it far behind.

Imagine sitting in a field watching your thoughts float away on clouds. See this happening each time a thought appears until it eventually drifts away.

Imagine seeing your thought written in the sand before a wave washes over it and smooths it away. When the next thought appears, watch how it is erased in the same way.

Make up your own mindfulness exercise! But don’t switch around during an exercise – just keep to the one you choose for that day and keep practicing until you feel some distance from your thoughts.

Window of Tolerance

Thu, 13 Nov 2025 19:56:16 GMT

Understand the window of tolerance—your emotional range between hyper- and hypo-arousal—and learn simple tools to stay calm, present, and regulated.

Trauma Thrivers JPEG

How Trauma Can Affect Your Window of Tolerance

Learn how trauma shrinks your window of tolerance, causing hyperarousal, hypoarousal, and dysregulation—and how support can help expand calm and balance.

Anger Iceberg

Thu, 13 Nov 2025 19:40:28 GMT

This document explores the concept of anger as an emotion that is often visible but may mask deeper, underlying feelings such as sadness, hurt, shame, or frustration. It introduces the "Anger Iceberg" metaphor, illustrating how anger can be triggered by various people, places, situations, or things, and often serves as a surface-level expression of more vulnerable emotions hidden beneath. By understanding these triggers and the emotions fuelling anger, individuals can gain insight into their emotional responses and work toward healthier ways of coping. This resource, provided by Therapist Aid , is a valuable tool for self-reflection and emotional awareness.

The Grief Wheel

Thu, 13 Nov 2025 16:17:45 GMT

The Grief Wheel illustrates the natural, cyclical process of mourning—from the initial shock of loss, through the emotional turmoil of protest and disorganization, and into eventual reorganization and recovery. This visual explains each stage in clear, compassionate language, helping readers understand the physical, emotional, and behavioural responses that often accompany grief. By recognizing these patterns, individuals and families can better navigate their unique healing journeys and feel reassured that their experiences are normal and valid.