If you are in crisis, contact the Distress Centre at403-266-4357 If it is an emergency, call 9-1-1 or go to your local Emergency department.

Tools

Making the decision to seek support with your mental health is a great first step. We’re pleased to offer additional tools to help you get started.

Preparing for Support Groups

  • Everyone is welcome to be a part of our support groups
  • No formal diagnosis required
  • You don’t have to bring anything

We recommend arriving a few minutes early and ask you leave your phone on silent during the group meeting.

We maintain a no food, no pets policy out of respect for those who provide our space.

Mindful Meditation

[Mindfulness is] the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment. -Jon Kabat-Zinn (2003)

Mindful meditation is about being completely and utterly present in the moment, free from distraction. Here are some of our favourite meditation methods.

Breathing Exercise

Find a comfortable seating position. Keeping your spine as straight as possible, relax your shoulders and let them fall to your sides.

Close your eyes and focus on your breathing. Feel your belly gently rise and fall with each breath you take. Focus on each in-breath for its full duration, and each out-breath for its full duration. Imagine your stomach is a balloon, inflating with every in-breath, and deflating with each out-breath.

Sounds will distract you, thoughts, feelings, and emotions will enter your mind and that’s ok. It’s a normal part of the exercise. Every time your focus strays away from your breathing take note of it, and softly bring your attention back to your breathing. Do this as many times as necessary.

The 5-4-3-2-1 Exercise

Find a private and comfortable place.

Take a few deep breaths to ground yourself. Pay careful attention to your surroundings and slowly name

  • 5 things you see,
  • 5 things you hear,
  • 5 things you feel (physically)

Repeat the process naming 4 things, then 3 things, then 2, and finally 1.

Take your time to notice the sights, sounds, and feelings around you. If you like, focus on one thing and hold your focus on that. This exercise can be also be done while walking at a slow pace, taking notice of the world around you.

Library

We have a small library of self-help books at our office available for rental. If you’re interested in checking out a book on a specific topic, please ask the facilitators at our next support group meeting.

*Please try to limit your book rental to four weeks so that everyone gets a chance to enjoy them!

Testimonials