AutismBC Earns a Stigma-Free Zone Designation

The Stigma-Free Society is proud to announce AutismBC’s official designation as a Stigma-Free Zone!

Over the past year, AutismBC has been working with Stigma-Free Society in order to overcome barriers to full inclusion, diversity and equity within the organization. Having the awareness that their organization has room to grow in these areas was a powerful starting point to becoming stigma-free. From there, they have been working with Stigma-Free Society to make changes to their organization. Their efforts have not gone unrecognized by Stigma-Free Society, and we are so excited to announce their Stigma-Free Zone designation.

AutismBC has taken on inclusivity initiatives and made fundamental changes to their organization in order to achieve this designation.

Some of these important initiatives include:

  • Electing two new board members that will help them better represent their community’s diversity, launching a new website with inclusive language and content;
  • Supporting staff through the challenges of COVID-19 by doing staff polls;
  • Having open conversations about self-care;
  • Allowing for staff-led scheduling and workload adjustments;
  • Adding additional team connection meetings weekly; and
  • Showcasing a diverse range of community stories on their social media.

AutismBC’s Commitment to Inclusivity

Not only have there been practical changes made in the organization, there has also been a discernible cultural shift that has highlights inclusion, diversity and fostering a deeper sense of community. AutismBC is committed to continuing to embed a learning culture by having ongoing conversations about how to stay engaged in progressive discussions, receive feedback, and remain open to suggestions on improving.

All of these efforts and actions are why AutismBC has now been given the official title of a Stigma-Free Zone. These changes have occurred because of the work of individuals who are committed to ensuring that anyone seeking support from AutismBC feels as though they are being heard, acknowledged and represented by and within the organization. Understanding the importance of culturally reflective programming, stories, staff and resources to meet the needs of the diverse populations seeking support from AutismBC has driven these changes and created a new culture within the organization.

Julia Boyle, Executive Director at AutismBC, shares,

“I can see that the changes we’ve made and the culture we are building are working. We still have a lot of work to do, but luckily, we have great people to support us at Stigma-Free Society, and we get valuable feedback from our members and followers. Creating a safe space for non-judgmental discussion is at the heart of it; we’ve all been both humbled and empowered.”

AutismBC is committed to continuing to learn, listen and grow as an organization and Stigma-Free Society will be alongside them on this journey, supporting their efforts in every way we can. We are so grateful to be associated with an organization that is making tangible changes better serve their community.

Meet our Stigma-Free Scholarship Winner Megan!

“I really had to grieve my changed sense of identity when I was diagnosed, at first, because I took it hard.”

These were Megan’s thoughts as she remembered the moment she was diagnosed with bipolar disorder two years ago. Megan struggled with a lot of self-stigma and biases that had come from what she had seen in the media. It was a huge transitional moment.

We, at the Stigma-Free Society are so proud of Megan for all she has overcome and we are extremely excited to announce her as one of our scholarship winners for post-secondary education offered in partnership with the Otsuka Lundbeck Alliance!

Megan plans to put her scholarship money towards her education as she is currently enrolled in the Post-Degree Diploma in Accounting at Camosun College. She aspires to become a Chartered Professional Accountant (CPA).

Throughout her undergraduate years, Megan excelled in her Math degree and was invited to fly across the country to present her research where she earned many accolades and was told her presentation was a favorite of the day.

We feel that this is an incredible achievement, particularly because this was during the time of Megan’s mental illness diagnosis.

About two years ago, Megan was diagnosed with Bipolar Disorder Type I and faced a lot of stigma. Not only was Megan struggling with her own transition, but she realized that she was being treated differently by her community and even her close friends. This caused her to feel isolated during her undergraduate education.

She was able to find acceptance and compassion through her support group – one that she was recently able to reconnect with due to transitioning online this year.

Megan’s lived experience with bipolar has taught her to extend more acceptance, compassion, and kindness to others.

A big source of inspiration for Megan is her mother. She states that her mother is a life-long learner – something that has been passed onto her. In addition, her mother has always been encouraging and has been a huge source of support for her.

Given all that she has experienced, what advice would Megan give to her younger self and to others?

“Put yourself out there more”.

By putting herself out there, Megan has had so many opportunities that were previously stifled by negative self-talk. Megan’s message to others is: Be kind and do not judge others. We do not know what the people around us may be experiencing and the impact our words may have on them.

Congratulations on your scholarship and good luck Megan!

Author, Raman Dhaliwal, Stigma-Free Intern, Adler University


Meet our Scholarship Winner – Trisha Cull


We are extremely proud to introduce to you Trisha Cull, winner of the Otsuka-Lundbeck Alliance and Stigma-Free Society Scholarship. Registered in the Inter-professional Mental Health & Addictions (IMHA) post-graduate program at Camosun College, Trisha will use this money to help pay for her tuition and books, something she wasn’t sure how she was going to pay for prior to being awarded this scholarship.

These scholarships are given to inspirational individuals who are passionate about eliminating stigma and who strive to make a positive change in the field of mental health.

Trisha’s Story:

Trisha had her first depressive episode when she was 16-years and diagnosed with Bipolar I Disorder twenty years later. For years, she felt inadequate and weak for not being able to overcome her mental illness on her own and lived with a significant amount of stigma – some self-imposed and the rest from an abusive partner. Trisha also suffered from bulimia, self-medicated with alcohol and drugs, and struggled with low self-esteem much of her life.

Hope, strength and courage gradually replaced the stigma she experienced, lived and eventually overcame. She is grateful for both her failures and victories along the way as they have given her insight into what so many others experience and have helped shape the person she has become. Trisha no longer settles for abusive partners and recognizes her own strength and bravery.

At 46 years old, Trisha has published a memoir that details her journey with mental illness. She is already making a significant difference in the field of mental health and will continue to do so throughout her education and life.

Trisha aspires to work with youth, specifically, she is working towards becoming a mental health support worker for youth struggling with eating disorders. Trisha would also like to pursue an MA in counselling in the near future.

A message from Trisha:

When asked what message she would like to give to others Trisha said,

“If you are struggling, reach out and get help. It takes incredible strength to seek help, you have to be very brave to do that, especially in a society where there is so much stigma surrounding mental health and substance use. It is okay to ask for help. You are not alone.”

Congratulations on your scholarship, Trisha! We are excited to see the amazing work you are going to do in the field of mental health and to help reduce stigma. We are beyond proud to announce you as one of our scholarship winners. Good luck to you in school and your future endeavors!

Thank you to the Otsuka-Lundbeck Alliance for making these scholarships possible.

Author, Cosette Leblanc, Stigma-Free Intern, Adler University

Our School Presentations Have Gone VIRTUAL

What a year 2020 has been!

As with most everything and everyone, the Stigma-Free Society continues to adapt to rules and regulations dictated by this incredible global pandemic we are living through. We’d like to offer our sincerest gratitude to everyone in the Stigma-Free community who continue to support us, get involved and expand our message through our online Toolkits, lesson plans and now our Virtual Stigma-Free School Presentations!

While we didn’t ever see our education programs having to go virtual, this is a reality and is, in fact, one that we are excited to launch and grow!

Before Covid-19 became a global pandemic, our Stigma-Free Zone School Program involved an hour-long, in-person presentation to elementary, middle and high schools. Topics varied depending on the age-group but the overall goal was to bring awareness, education and acceptance of various stigmas to students, oftentimes focusing on mental health. Our School Program has been running for 10+ years, reaching 50,000+ students across British Columbia, Canada.

We have always received extremely positive feedback from our in-person school presentations, so when Covid-19 became our reality, our team worked to develop a new way to continue to provide awareness and education to students through a virtual platform.

The most incredible thing? We truly believe that our new Virtual School Presentation Program will open doors to getting information and education to more schools and therefore – more students.

How Does it Work?

In our Virtual Stigma-Free School Program, educators and school counsellors will either receive 10+ professional documentary style short video clips (each 3-10 minutes in length) or one lengthier 50-minute professional documentary, depending on what topic(s) the school/educator/counsellor decides to focus on.

These videos encompass mental health topics and personal stories, accompanied by a Step-by-Step Guide for Educators with questions and activities for students.

After the videos are shown, one of our Stigma-Free Society Presenters joins the conversation with students via Microsoft Teams or Zoom (or whatever virtual platform your school uses) to provide an additional 10-15 minute presentation on their personal story. Subsequent to sharing their story, our presenter then provides an interactive Q&A session on the documentary and/or their personal journey.

For more information on our Stigma-Free Virtual Presenters, please CLICK HERE and scroll down to see all our presenters listed along with their strengths and topics of expertise.

In Summary, the Virtual Stigma-Free School Program includes: 

  • Pre-Lesson Plans that educators or school counsellors can use before the day of the Interactive Q&A session with Stigma-Free Society Presenters, including additional helpful resources and activities.
  • A Step-by-Step Guide for Educators to help guide students through the professional documentary style videos. This document includes“Guiding Questions” to help the educator/counsellor on the day that the interactive Q&A takes place.
  • The Documentary Style Video(s) decided on by the school/educator/counsellor in an easy-to-find format to help educate your students about stigma and mental health.
  • A Virtual Interactive Q&A with one of our Stigma-Free Virtual Presenters.
  • Follow-Up Stigma-Free Activities document, sent after your Presentation to help educators/counsellors continue the conversation on stigma and mental health throughout the year.

We hope that you’re as excited about this incredible opportunity as we are! If you think your school might like to participate or if you’re a parent that wants to get your school involved, please email us at [email protected] for more information.

Parents, educators, counsellors – let’s make sure our kids are educated on stigma, mental health and how to be kind, supportive individuals for life – not only as a maneuver through this global pandemic. What your child learns in our Virtual Stigma-Free School Presentation can be used throughout their entire life – let’s keep education on mental health at the forefront of our minds for years to come – these presentations could be the simple start to valuable life-long education.

Let’s get to it!

Author, Lindsay Goulet, Community Development Manager, SFS

16 Ways to Boost Your Mood & Mental Wellness

The Covid-19 global pandemic has changed the way most of us live our lives. While we maneuver our way through month after month of new restrictions, it’s taken a toll on many people’s mental health. The way we used to live our day-to-day lives has changed drastically and although it is hard to keep up,  stay positive as there are many things you can do to boost your mood and mental wellness at home.

It’s important to understand that there’s a beautiful quartet of brain chemicals that boost your “happiness” in a day, these include: serotonin, dopamine, oxytocin and endorphins (a personal fav).

So, what can you do today to boost your happiness brain chemicals?

Well, many situations cause these chemicals to be released and flow through your body, however there are ways for you to naturally increase this flow, so let’s get to it!


Serotonin is known as the “happiness chemical” and is a neurotransmitter that affects many functions in the body and brain. One scientific theory is that serotonin helps regulate stress and anxiety and may also promote patience and the ability to cope. Serotonin is responsible for good mood, happiness, well-being, better sleep and regulation of digestion.

Seems pretty important right now, right?

There is a lot of research on how to boost serotonin levels naturally but we won’t get into the nitty gritty of that research in this article (it’s just too much). The important thing for you to know is that low levels of serotonin are often seen in people with anxiety and depression so it’s important to boost serotonin levels today and reap the rewards of this incredible chemical.

Serotonin levels are affected by stress, exercise and sunlight.

There are many simple ways to boost serotonin levels and increase its flow, these include (but are not limited to):

  • Moderate exercise for 30+ minutes
  • Get outside and feel the sun on your face
  • Eat food that includes tryptophan (hello, turkey dinner!)
  • Practice mindfulness and gratitude


Dopamine is known as the “pleasure chemical” and it has a major role in our feelings of pleasure and reward. Dopamine acts as a motivator to take action towards achieving a goal and rewards you with a boost of pleasure when you achieve them. In short, dopamine helps us release the energy we need to get the rewards we want.

It’s a big ‘ol surge of pleasure in response to achievement.

To increase the flow of dopamine, you can try the following:

  • Set small, manageable and achievable goals and “baby step” your way to a larger goal. Each time you achieve one of your “baby step” goals, you’ll get a dose of dopamine
  • Celebrate little wins every day
  • Eat foods that have high levels of dopamine (e.g.banana, avocado, plantains)


Oxytocin is known as the “love hormone”, the “cuddle hormone” and is considered to be a “bonding” chemical. It’s that hormone in your body that fills you with warmth and ooey gooey feelings of adoration and love. The release of oxytocin creates trust and strengthens relationships.

Touch is one of the keys to releasing oxytocin in your body. So, while hugging and touch is restricted during the pandemic, you’ll need to find different ways to get this hormone flowing through your body.

To increase the release of oxytocin, you can can try the following:

All of the above suggestions should boost your oxytocin levels and make you feel a little more loving toward yourself and others – an important part of emotional resilience and managing life during Covid-19.


Endorphins are known as the “painkiller” chemicals in the body. They are released in the body in response to pain or stress and also help alleviate anxiety. Not only do endorphins alleviate pain and anxiety, they also work to boost your immune system and improve your mood.

The great news about endorphins? They’re an easy chemical to release in the body by doing simple things that will help improve your overall health.

To increase the release of endorphins, you can try the following:

  • Exercise at a moderate to moderate/high intensity
  • Laugh – laughter truly is the best medicine
  • Watch a comedy/something funny on (there’s that laughing piece again)
  • Eat dark chocolate or something spicy
  • Use aromatherapy – particularly the smell of lavender and vanilla have been shown to release endorphins.

The above 16 ways to increase your quartet of happiness chemicals don’t need to be done all at once, but you can certainly incorporate quite a few into your day.

For example, start your day with writing down three things you’re grateful for, then go for a 30-minute jog outside. Follow that with  a lovely shower with some lavender soap and then crawl into some soft pajamas and snuggle on the couch with a loved one to watch a show that makes you laugh.

Ta da!

You’ll have many lovely chemicals flowing through your body on a day like that!

Take care of yourself right now as best you can and try to implement a few of the strategies listed in this article to help you feel happier, more focused and motivated.

Author, Lindsay Goulet, Community Development Manager & PhD in Exercise Physiology

Visit the Student Mental Health Toolkit

The Stigma-Free Society believes that mental health education ought to be integrated into all classrooms across British Columbia and beyond. Over the past few months we’ve been working hard to create our Student Mental Health Toolkit for youth, educators, school counsellors, and parents/guardians, who want to teach and promote mental wellness for Grades 4-7 and 8-12.

We have also turned the Society’s in-person mental health/ anti-stigma presentations into a virtual program online. In this way our wonderful staff are able to connect and interact virtually with students and educators over ZOOM, or Microsoft Teams!


The Student Mental Health Toolkit has an incredible amount of valuable information and activities for students, educators, school counsellors, and parents/guardians.

For Youth:

One area we have always been particularly proud about is the inspiring videos from youth sharing their personal experiences of facing various forms of stigma. These videos inspire, provide hope, and can positively change lives.

When students are struggling with mental health problems, it is common for them to feel alone in their struggles. By hearing stories from others, they learn that they’re not alone and there’s hope. Listening to these types of stories may also inspire individuals to speak up and reach out for help.

For Teachers:

The Student Mental Health Toolkit includes Downloadable Resources and Mental Wellness Lesson Plans for Grades 4-7 and 8-12 that align with B.C. school curriculum. They are also cross-curricular and can be used in many course subjects. Lesson Plans are created on an ongoing basis by a Surrey School District Youth Counsellor, Registered Psychologist, and trained Educator.

Our detailed school lesson plans can be used by educators to teach students about mental health, stigma, and inclusion. Additional downloadable resources are available for parents, educators and school counsellors to share valuable information regarding mental wellness. The more we increase our awareness about mental health and wellness, the better our community will be.

For Everyone:

We’ve also included toolkit sections that everyone can use such as students, teachers, school counsellors, and parents/guardians. We offer information that everyone can find useful for every-day living.


Diverse-ability and Inclusion

There is a section in the Student Mental Health Toolkit devoted to Diverse-ability and Inclusion. At the Stigma-Free Society, we use the term “diverse-abilities” rather than “disabilities”. We encourage people to celebrate what we CAN do, instead of what we CAN’T do.

The Diverse-ability and Inclusion section teaches students new ways of looking at themselves and others by celebrating each other’s strengths and prioritizing inclusion. This is an extremely valuable tool for students to learn as they are developing their identity and building their self-esteem. This section informs students on how to embrace one another’s uniqueness and potential. Additionally, this section provides a wide range of resources including an engaging comic book, conversation cards, personal experiences from those with diverse-abilities and steps to achieving inclusion at school.


Youth Wellness Activities

Staying physically and mentally active is extremely important in order to maintain our mental health and well-being. The Society’s section on Youth Wellness Activities supplies students with many activities that offer a mental health boost! These include activities are appropriate for classrooms, or while at home. Wellness activities can serve to promote healthy coping mechanisms as youth learn to manage their own mental health.

By transforming our method of delivering mental health education to a virtual format, we are ensuring students continue to receive education on mental health and wellness.

Mental health education is currently more important than ever. A pandemic is a very stressful experience for both individuals and communities. Having the resources to cope with mental health issues during this time is vital.

There is a need to improve children and adolescents’ access to mental health support services during the current pandemic. This should involve education surrounding the importance of health and providing strategies to develop healthy coping mechanisms. Furthermore, it is essential that students understand the importance of reaching out for help with any problems that they may have with their mental health.

We would like to invite you to navigate the new Student Mental Health Toolkit and check out all of the new information we have available.

Feedback is always welcome.

Please email us at [email protected] if you have any comments, questions or feedback for us!

We are constantly adding new information, lesson plans, downloadable resources and activities to our toolkit, so be sure to check back regularly!

Author, Cosette Leblanc, Stigma-Free Intern, Adler University

The Importance of Mental Health Education in Schools

Early social and emotional development lay the foundation for resiliency throughout the lifespan. However, 70% of adults with mental illness see symptoms emerge in childhood and adolescence.

Some facts you should know…

• Mental illness affects approximately 1.2 million youth in Canada.
• By age 25, that number increases to 7.5 million (1 in 5 Canadians).
• The current generation of youth are experiencing the highest rates of mental health issues ever seen.
• Marginalized youth experience even higher rates of mental health concerns due to the intersection of several factors including violence, and poverty.

Mental health challenges are often pervasive, impacting many developmental outcomes. Poor mental health can have several detrimental effects on children and youth. Not only can it impact academic performance and success, but it may also interfere with social relationships and physical health.

Children who suffer from mental illnesses are at greater risk for adult onset physical health problems such as heart disease, diabetes, and cancer. They are also more likely to be involved in the criminal justice system. There is no health without mental health. That is, if our youth are not mentally well, they will not be physically well and their ability to positively impact our society will be impaired. Despite an increase in the availability of mental health resources such as counselling and various treatment options, rates of mental health issues such as anxiety and depression continue to rise.

What can we do about this mental health crisis?

The solution lies, in part, in our schools.

To ensure optimum growth and development, mental health education needs to begin during early school years. During this time children form their first friendships and teenagers are shaping their self-worth and self-esteem. Growing up, youth are faced with a host of challenges including exclusion, bullying, conflict, and poor self esteem. It is important that we acknowledge and equip children with the tools needed to manage these challenges. In a combined effort between mental health professionals, parents and teachers, students’ mental health can be greatly improved, thus setting the stage for a healthier and happier future.

Some of the main reasons we, at the Stigma-Free Society advocate so hard to bring mental health education into the school are for the following reasons:

1) A primary goal of mental health education is to increase awareness. This involves teaching children what mental health means, and how to maintain positive mental health. It is vital that youth understand the concept of self-care and that they are responsible for their own mental health. In addition, emphasis should be placed on the idea that mental health is an integral part of overall health and well-being.

2) Another goal of mental health education is also to teach children, parents, and teachers how to recognize mental health related issues in themselves and others. When mental health problems are left undiagnosed or untreated, it can lead to unhealthy coping mechanisms and negatively affect a child’s ability to grow and learn. Along with an increased understanding of the importance of mental health, children should be provided with strategies and tools to cope with mental health challenges.

3) Early intervention of mental health issues can also make a world of a difference. Small changes in behavior and thinking often occur before major mental illness appears. These early warning signs can be noticed by teachers, family, friends, and the individuals themselves, but only if they know what to look for. Some of these signs are mood changes, nervousness, withdrawal, and a decrease in academic performance. Early intervention can reduce the severity of the mental illness. It may also delay or even prevent the development of a major mental illness.

4) Mental health awareness can save lives. This issue of suicide and self-harm among teenagers is quite alarming. In fact, suicide is the second leading cause of death for youth aged 15 – 24. Bringing awareness to the symptoms of depression and other mental illnesses can help teens identify these issues and seek help before it is too late. By including education on mental health and information on how and where to access help, school can quite literally save lives.

5) Education can help serve to eliminate stigma. Stigma is a mark of disgrace that sets an individual apart. These people are defined by their illness and associated to a stereotyped group. Negative attitudes toward stereotyped groups can lead to feelings of blame, shame, hopelessness, and distress. By educating our youth about mental illness, we begin to normalize mental illness conversations and the stigma surrounding it begins to dissipate.

In conclusion, the prevalence of mental illness in youth is increasing with each generation and we, as a society, have a responsibility to protect our children as best as we can.

Mental health education in schools can significantly impact students current and future mental health. It can also contribute to eliminating stigma and foster resiliency through the awareness of mental health. The benefits of this type of education is insurmountable.
Schools have the ability to promote positive mental health by building self-confidence and self-esteem. It is essential that children are taught about the importance of mental health, how to recognize signs of poor mental health, and how to seek out assistance for any mental health challenges.

By talking about mental health, we can promote greater acceptance and understanding which will in turn increase help-seeking behavior.
Mental health education in schools is extremely valuable as it can positively impact the lives of our children and youth. Please connect with us if you’re interested in bringing some mental health education to your school or classroom.

We’re happy to help you start the conversation.

Author, Cosette Leblanc, Intern, Stigma-Free Society

The Stigma-Free Society Supports You this Coming Fall and Always

Summer is ending and Fall is definitely in the air and our team at the Stigma-Free Society is feeling a little humbled, nostalgic and thankful.

We are all living through a global pandemic and no one knows what is to come next, but for now, we want to take a moment to wish all of the students heading back to school the best of luck in the coming year. What lies ahead is unknown, but we can take care of ourselves and one another through kindness, support and compassion.

Over the past few months, we’ve been busy adding content to our Covid-19 Youth Mental Wellness Toolkit and we are creating NEW Student Toolkits this Fall for schools. It’s an exciting time for us and we couldn’t have done it without your incredible support – online and financially. We are not a large Charity, but we have a very committed and supportive Stigma-Free community and for this we are very thankful.

We have been constantly adding content to our COVID-19 Toolkit over this past summer, so be sure to check out our new Features section on the website for both Youth (Grades 4-6) and Teens (Grades 7-12). You’ll also find a whole bunch of Tips for Managing Mental Health – something we ALL need to be doing, especially when we are feeling stressed, confused or anxious.

We’ve also received some valuable feedback on our Covid-19 Comic called Ben’s Story, so we’re working on adding additional comic books for our youth readers to enjoy. These educational pieces will illustrate topics such as anxiety, panic attacks, depression, diverse-ability and a variety of stigmas.

We cannot wait for you to read all of them! They’re going to be educational, but also unique and fun!

We have many more updates for you, but mostly, we really want to say that we are grateful to you all, and we are honoured to hold this mental wellness space with you. We wish you all health, happiness and joy as you start this new school year.

We’ll be here in a different capacity this year without our in-person mental health presentations, but we’ll be here continuing to educate and raising awareness around mental health and a variety of other stigmas in an online capacity with new tools and resources.

We’re extremely excited for the upcoming year and look forward to working with you all.

Again, we are here for you and we support you at the Stigma-Free Society.

Author, Lindsay Goulet, Community Development Manager, SFS

Mental Well-Being and Our Canadian Farmers

“I wonder how the farmers’ mental well-being is today, this week, this month, or this year?”

Has this thought ever crossed your mind? Read more

5 Ways to Boost your Mental Health in 35 Minutes or Less

Let’s face it – some days you just feel crummy.

Whether you had a terrible sleep, you’re stressed out or you just woke up in a negative mood – bad moods and negative mental health days happen.

The good news?

There are quite a few ways you can positively impact your mood and put yourself in a better, more positive state of mental health.

Even better? You can bump your mental health into a more positive space in a short amount of time.


Move your body. You don’t need to move your body for a prolonged period of time – even just a 5-minute energy boost can bump your mental health.Set a timer for 5-minutes. Press start. Complete 20 high knees, 20 squats and 20 jumping jacks on repeat until your 5-minute timer indicates your time is up. Then, grab some water, give yourself a high five and let the endorphins work
their magic.
= 5 mins

Drink some water. Hydration is extremely important on days when you’re feeling sluggish or blue. Dehydration can lead to fatigue, irritability, lightheadedness and inability to focus. Drinking 1L of water over the course of 30 minutes will help combat dehydration and the negative effects it has on your mental health.
= 5 mins to drink 1L

Pro-tip: Try to drink 3-4L of water per day to stay on top of your hydration!

Get outside into the sun. Taking yourself outside and into the sun has many mental health benefits including reducing stress and improving cognitive function. The sun also helps anchor your body’s internal clock, regulating healthy appetite, sleep and your
metabolism – all key factors in maintaining a positive state of mental health.
= 10 mins

Eat a nutritious meal. Put the sugar away and grab yourself a healthy snack because sugar negatively impacts brain health and healthy food positively impacts brain health! Try a salad full of vibrant vegetables with some protein (e.g. chicken, tofu or fish) and a sugar-free salad dressing. Then, let the vitamins and nutrients work their magic on your mental health.
= 10 mins

Call someone you love and trust. Sometimes all we need is a little connection with someone who makes us laugh and feel good. Reach out to a friend or family member and talk about the fun you’ve had in the past. Reminiscing about good times filled with fun and joy can significantly boost your mood.
= 5 mins


35 mins!

…and some of these things you can do together like sitting outside in the sun while talking to your loved one.

Bad moods or negative mental health days happen, but there is a lot you can do to try to boost yourself into a more positive mindset.

We have a Mental Health Checklist that you can print off and go through on days when your mental health is not as positive as you’d like it to be on our COVID-19 Youth Wellness Toolkit.

Finally, for more ideas on how to manage your mental health, please CLICK HERE and check out our 10 Tips for Managing Your Mental Health.

Thank you for reading!

Author, Lindsay Goulet, Community Development Manager, SFS