Calgary Mental Health and Wellness Centre

Calgary Mental Health and Wellness Centre Psychological services

Next time you find that your emotions are heightened or that your thoughts are racing, try one of these grounding techni...
02/28/2024

Next time you find that your emotions are heightened or that your thoughts are racing, try one of these grounding techniques. If you find that you often forget these techniques in the moment, it can be helpful to practice them on a regular basis or when you’re feeling calm.

Please bear in mind that there is a multitude of emotional regulation techniques out there. It’s okay if you find that only one or two or even none of these techniques are helpful. Each of us is unique and the techniques that work for one person may not work for the next.

With tomorrow being Family Day, we wanted to share a variety of ways that you can spend quality time with those near and...
02/18/2024

With tomorrow being Family Day, we wanted to share a variety of ways that you can spend quality time with those near and dear to you. We hope you find at least one of these ideas helpful.

Feel free to share which activities from this list you plan to do with your loved ones. If you’ve planned an activity not on this list, we’d love to hear what it is and what about it you’re looking forward to the most!

Problems are something we encounter in all areas of our lives. Sometimes they can be difficult to pinpoint or work throu...
02/15/2024

Problems are something we encounter in all areas of our lives. Sometimes they can be difficult to pinpoint or work through. This is just one tool that you can try when working through a problem.

Whether this tool helps you or not, don’t forget to be gentle with yourself. The key to problem solving is that we understand and tackle our problems in a way that works for and make sense to us. No problem solving method is perfect for everyone, nor does each person solve problems in the same way.

In recognition of Black History Month, we’d like to share some resources and events in Calgary that centre Black voices,...
02/10/2024

In recognition of Black History Month, we’d like to share some resources and events in Calgary that centre Black voices, experiences, and culture.

- - -
Thanks to Centre for Newcomers for putting together this information and for finding events happening across Mohkinstsis (MOH-kin-stiss), the place we now refer to as Calgary.

You can access the full lists here:
Resources and education 📖- https://www.centrefornewcomers.ca/post/black-history-month-1
Events in Calgary 🗓️- https://www.centrefornewcomers.ca/post/black-history-month-events-in-calgary-2024

Practicing gratitude regularly can help us to pause and make time to celebrate our current successes. Using the fingers ...
02/03/2024

Practicing gratitude regularly can help us to pause and make time to celebrate our current successes. Using the fingers on your hand, think of just five things that you are genuinely thankful or grateful for in your life.

Try creating a habit where you do this regularly (e.g. before you sleep, when you wake up, or whenever you are having a difficult day).

💚

Our wellness extends beyond our physical and mental health to include social, spiritual, intellectual, financial, occupa...
01/25/2024

Our wellness extends beyond our physical and mental health to include social, spiritual, intellectual, financial, occupational, and environmental wellbeing. Finding ways to prioritize wellness in each of these areas helps to promote our overall wellbeing.

What are some ways that you prioritize your overall wellbeing?

If you find that you’re struggling with your wellness, counselling can be a great tool to help you get on the right track. Our door is always open and we’re here to walk alongside you in your journey.

This   we’re giving ourselves grace. We invite you to join us in finding one way to practice self-acceptance. Feel free ...
01/21/2024

This we’re giving ourselves grace. We invite you to join us in finding one way to practice self-acceptance. Feel free to use one of our suggestions or if you use your own, let us know in the comments!

Have you ever found yourself in a situation where your emotions are high and you find it hard to calm yourself down or r...
01/11/2024

Have you ever found yourself in a situation where your emotions are high and you find it hard to calm yourself down or regulate your emotions? Grounding exercises are one way that we can actively engage in emotional regulation by bringing our focus back to the present.

*Before doing any grounding exercise, please check-in with yourself and ensure that you are in a place where you feel comfortable completing the exercise*

This particular exercise asks participants to identify a number of things in their immediate surroundings that fit each of the categories. They can be things that are engaging each of your senses (feeling a hair on your face, hearing a bird chirp, or the lingering taste of an earlier snack) or they can be things in your surroundings that fit each of the categories.

Although grounding exercises are recommended for people to use when they are regulating their emotions, it can be hard to remember those techniques in the moment. If you find it hard to remember strategies for regulating your emotions when you need them, try building them into your routine at a regular interval that works for you.

For many people, this time of year is marked by the start of New Years resolutions. Resolutions are a great way for peop...
01/03/2024

For many people, this time of year is marked by the start of New Years resolutions. Resolutions are a great way for people to put themselves first and focus on their wants and needs. Often people use this time for self-betterment and self-improvement and many end up experience the biggest and most impactful changes and growth in their relationships and personal life.

Although many of us set ourselves New Years resolutions each year, we don’t always achieve them (us included!). Sometimes the resolutions we set for ourselves turn out to be too lofty and we end up adjusting them to make them more realistic. Other times, unexpected events happen and we have to set aside our goals to take on the challenges that are caused by these events. Maybe we don’t achieve the goals we started off with because we’ve changed and the goal no longer fits us, or maybe we find other goals along the way that help us improve in other areas.

What ever the outcome -whether we achieve or don’t achieve the goals we started with- we are still worthy of gentleness and kindness from ourselves and others. Afterall, we’re only human and “human” doesn’t equal “perfect”. So find ways to be gentle with yourself while you tackle your goals- no matter how big or small they seem.

💚

The natural ebb and flow of our emotions often affects our energy levels and how productive we feel. It can be easy to s...
12/21/2023

The natural ebb and flow of our emotions often affects our energy levels and how productive we feel. It can be easy to slip into a cycle of spending our energy when we have it and putting ourselves down when we don’t have any left to give. Which in turn, can affect our emotions and be a really hard cycle to break.

Giving ourselves kindness in the moments when our emotions or energy are low, while also finding ways to save, cherish, and conserve our emotions or energy when they are high can be really helpful in the long run.

What are some ways that you show yourself kindness when your emotions or energy levels are feeling high or low?

If you or someone you know needs support, we encourage you to dial 9-8-8; Canada's nationwide crisis hotline.
12/13/2023

If you or someone you know needs support, we encourage you to dial 9-8-8; Canada's nationwide crisis hotline.

When focusing on the good, we often think about what it will take to create a fulfilling future for ourselves. To have a...
12/06/2023

When focusing on the good, we often think about what it will take to create a fulfilling future for ourselves. To have a fulfilling future, the good that we focus on should also come from the here and now- where we are in life and what we have that brings us peace and happiness.
How do you practice focusing on the good in everyday moments?

Self-care includes more than just mental and physical well-being. It also includes taking care of ourselves in our relat...
11/29/2023

Self-care includes more than just mental and physical well-being. It also includes taking care of ourselves in our relationships, spirituality, occupation, environment, etc.

How do you practice self-care in these areas now? How can you in the future?

Let’s celebrate the countless experiences that shape us and acknowledge that joy knows no boundaries. Regardless of back...
11/22/2023

Let’s celebrate the countless experiences that shape us and acknowledge that joy knows no boundaries. Regardless of background or journey, everyone deserves their share of happiness.

Getting engaged in things that we love is one of the easiest ways for us to relieve stress, put ourselves first, and sho...
11/17/2023

Getting engaged in things that we love is one of the easiest ways for us to relieve stress, put ourselves first, and show ourselves kindness.

If you’re struggling to find time to do more of what you love, start small and be consistent. Whether you plan time for yourself monthly, weekly, or daily- how often you do those things is less important than how consistently you do them.

Today I will put myself first by making time in my day for me and what I need.What will YOU do? Share below             ...
10/29/2023

Today I will put myself first by making time in my day for me and what I need.

What will YOU do? Share below

quotes

Oftentimes the strongest thing we can do is to ask others for help. It takes a lot of courage and strength to reach out....
10/25/2023

Oftentimes the strongest thing we can do is to ask others for help. It takes a lot of courage and strength to reach out.

You are a fighter and it’s okay to not be okay. You haven’t come this far only experiencing bad days and the challenges that you’re facing now won’t last forever. Even on bad days, we still deserve love and kindness- from our self and others.

Set a goal to try one of these practices every day this week. Reflect on or record how each of these practices made you ...
10/19/2023

Set a goal to try one of these practices every day this week. Reflect on or record how each of these practices made you feel. If you found any of these practices to be very helpful, consider incorporating them into your routine on a regular basis- daily, every other day, weekly, etc.

We often don’t make time for ourselves or put ourselves first and it makes sense. We’ve got so much going on that it’s easy to use the time we might have for ourselves on other, more important things. But what we often forget is that if we don’t take care of ourselves, we reduce how capable we are of taking on those more important items.

What suggestions did you find helpful from this list? What are some other ways that you practice daily mindfulness?

Self-care is one of the simplest kindnesses that you can offer yourself. When you’re short on time, even 30 minutes of s...
10/11/2023

Self-care is one of the simplest kindnesses that you can offer yourself. When you’re short on time, even 30 minutes of self-care a day can have a lasting positive impact on your physical and mental health.

Stumped for ideas? Order up some self-love from our self-care menu today! 💕

You matter and are the only person that can put yourself first 💚
10/04/2023

You matter and are the only person that can put yourself first 💚

On National Day for Truth and Reconciliation and Orange Shirt Day, we are taking time to reflect on our part in decoloni...
09/30/2023

On National Day for Truth and Reconciliation and Orange Shirt Day, we are taking time to reflect on our part in decolonization and reconciliation. This year, we are identifying how we can better support all people- especially Indigenous Peoples who call Treaty 4, 6, 7, 8, and 10 and Métis Regions within Alberta their home.

We encourage everyone to take time this week -and every week- to reflect on their own part in decolonization and reconciliation. Whether that be through educating yourself and others, attending events, amplifying Indigenous voices, or by supporting Indigenous artists, authors, groups, and movements for change in your community; we all play a part in honouring the past and reconciling for the future.

Resources to help get you started:

National Centre for Truth and Reconciliation: https://nctr.ca/
Calgary Public Library- Indigenous Services: https://www.calgarylibrary.ca/connect/indigenous-services/
City of Calgary- Indigenous Relations: https://www.calgary.ca/communities/indigenous/city-relations.html
Aboriginal Friendship Centre of Calgary: https://www.afccalgary.org/
Making Treaty 7 Cultural Society: https://www.makingtreaty7.com/ // https://www.thegrandyyc.ca/okosi

We care about your holistic health. If you, or someone you know is looking for additional resources or supports, please call 211 or, in case of emergency, dial 911.

The Truth and Reconciliation Commission (TRC) published its 94 Calls to Action in 2015. Yet six years later, only fourteen of the Calls to Action have been implemented. The creation of the National…

09/28/2023

Orange Shirt Day is an opportunity for settlers and non-Indigenous peoples to contemplate their own journeys in reconciliation. Fort Calgary's Orange Shirt Day walking tour will confront our own colonial history, and discuss our ongoing work to decolonize the stories we tell on the path to reconciliation.

This tour is free as part of our Orange Shirt Day programming, alongside free museum admission and a free movie screening of Bones of Crows.

Register for the tour at fortcalgary.com/events/orange-shirt-day-2023

11/21/2022































Address

2451 Dieppe Avenue SW #008
Calgary, AB
T3E7K1

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Telephone

+14038353003

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