FYI BEAUMONT
| January 2017
www.beaumont.ab.ca/fcss
CALENDAR OF EVENTS
Main Feature
JANUARY
Taking Time for Emotional and Mental Health
January is Alzheimer
2016 was an extremely stressful year
why your loved one feels or acts a certain
Awareness Month;
for many Albertans. The Fort McMurray
way. Some people who experience this
National; Alzheimer Society
fires, down turn in the economy, loss of
feel like they have to do things a certain
employment, and financial pressures,
way or avoid things or situations, and
are a few of the stressors families were
this can create frustration or conflict
struggling with. Add to that the pressures
with others. You may feel pressured to
and expectations of Christmas that often
take part in these behaviours or adjust
overwhelm many families, leaving people
your own behaviours to protect or avoid
feeling anxious, stressed, and occasionally
upsetting a loved one. Support can be a
depressed.
delicate balance, but you should expect
January 27 Family Literacy Day; National: ABC Life Literacy Canada
FEBRUARY February is Heart Health Month First Week of February is
Depression, anxiety and stress can affect
recovery—in time.
anyone at any age. Sometimes, these
The Canadian Mental Health Association
Week
feelings are triggered by a specific event
(CMHA) suggests the following tips:
February 20
or life experience. Many people who
• Ask how you can help
experience depression, anxiety and
• Be patient—learning and practicing
stress may think that they should just be
able to ‘get over it’ on their own. Others
• Listen and offer support, but avoid
may need time to recognize how deeply
this affects their life. If your depression,
• Set boundaries and seek support for
anxiety or stress seems severe or is
Eating Disorder Awareness
Family Day February 20 World Day of Social Justice; International; United Nations
new coping strategies takes time. pushing unwanted advice yourself, if needed
February 22
interfering with your job or home life,
Pink Shirt Day (Anti-bullying);
talk to your doctor.
To learn more visit CMHA at
Supporting a loved one who is
at (780) 929-1006 for more information.
experiencing depression, anxiety or stress
This article has been adapted from CMHA,
can be difficult. You may not understand
Alberta Division and Beaumont FCSS.
National; Pink Shirt Day
www.mymentalhealth.ca or contact FCSS
FYI BEAUMONT
| January 2017
www.beaumont.ab.ca/fcss
Beating the Winter Blues Now that Christmas has past and the busy season is winding down you might have been anticipating an increase in your energy levels and a boost in your mood. Or perhaps you are among the many people still waiting for this day to come! Weather can often affect people’s moods and energy levels. Here are some tips on ways to beat the ‘Winter Blues’: 1) Get Outside & Get Active: Talking yourself into taking a walk when the temperatures drop isn’t easy, but the benefits are huge. Spending time outside (even when it’s chilly!) can improve focus, increase energy levels, and lower stress levels. You can also get active in a place that is well lit. We all know that getting exercise is good for our mental wellness. For the parents, check out: www.todaysparent.com/family/activities/50-essential winter-activities/ or Pinterest for ideas on winter activities. 2) Make your environment brighter: When your body is craving more daylight, sitting next to an artificial light, also called a light box, for 30 minutes per day can be as effective as antidepressant medication. Opening blinds and curtains, trimming back tree branches, and sitting closer to windows can also help provide an extra dose of sunshine. 3) Eat smarter: Certain foods, like chocolate, can help to enhance your mood and relieve anxiety. Other foods, like candy and carbohydrates provide temporary feelings of euphoria, but could ultimately increase feelings of anxiety and depression. Now that you have all of the Christmas and New Year’s parties out of the way, time to get back on track and cut out the junk. 4) Keep warm: If your symptoms are so bad that you can’t cope with day to day life. Please seek help from your family Doctor. Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot FYI Beaumont | May 2016
food. Wear warm clothes and shoes, and aim to keep your home between 18C and 21C (or 64F and 70F degrees).
5) See your friends and family: At times it can be hard to leave the comfort of your own home when it gets cold. However it has been shown that socializing is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. If your symptoms of the ‘Winter Blues’ are debilitating and you find you are no longer able to cope you may be suffering from Seasonal Affective Disorder (SAD). If you think this may be you, please seek professional help immediately. You can do this by visiting your family doctor or a local GP. SAD can be difficult to diagnose, since many of the symptoms are similar to those of other types of depression or bipolar disorder. Even physical conditions, such as thyroid problems, can look like depression. Generally, symptoms that recur for at least 2 consecutive winters, without any other explanation for the changes in mood and behavior, indicate the presence of SAD. They may include: • • • • • • • • •
change in appetite, in particular a craving for sweet or starchy foods weight gain decreased energy fatigue tendency to oversleep difficulty concentrating irritability avoidance of social situations feelings of anxiety and despair
The symptoms of SAD generally disappear when spring arrives. For some people, this happens suddenly with a short time of heightened activity. For others, the effects of SAD gradually dissipate. Page 2
FYI BEAUMONT
| January 2017
www.beaumont.ab.ca/fcss
FYI Beaumont | May 2016
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FYI BEAUMONT
| January 2017
www.beaumont.ab.ca/fcss
Getting Ready for Exams Text anxiety is a psychological condition that affects
It’s okay to take breaks! More isn’t always better. Your brain
students before, during or after an exam or assessment.
needs time to process and retain the information.
It shows up as anxiety/stress like symptoms and prevents the student from doing their best work. With the end of the next school semester upon us, we have compiled some suggestions and strategies to overcome test anxiety for the
Arrive to the exam rested, hydrated and well-fed with healthy food. Show up early, if possible, and use your downtime to do something relaxing instead of cramming
student in your life:
before the exam. This might mean you ‘distract’ yourself
Taking care of your mind and body
certain classmates suggest cramming together or in any way
Stress and anxiety are physical as much as mental. You
contribute to your exam anxiety, politely avoid them before
are more likely to be anxious around exam time if you are
the exam and take time for yourself.
neglecting your basic health. Plenty of sleep (at least 10 hours for teenagers!), keeping hydrated and eating well will
from the anxiety by reading a favorite book or magazine. If
During your test
keep your body feeling prepared to tackle the exam.
Give yourself a clear structure and strategy for the exam.
Reframe your mental view of the exam. It is only one
form outline to ensure you can answer completely and
test, and there will be others. This is not to minimize the
avoid circular logic. Read and review your multiple choice
importance of exams, but to allow you to look past seeing it
questions.
an insurmountable task.
If you have short answer or essay question, use a point-
Do not rush! Most students are able to complete an exam in
Validate yourself as a person. You are more than a test-taker!
the allotted time. Don’t feel like you need to ‘get it over with’
In addition to being a student, you are a friend, a family
and get it done immediately.
member and much more than your grades reflect.
Avoid getting stuck. If you are having trouble with a
Before your test
question, leave it for the end. Make sure to breath, and/or
Being prepared and studying is important. Try to find out
tense and relax your body if you need to.
how you study most effectively. For some, flash cards and note taking work. Using games, songs and other ‘tricks’
Trust yourself. If you are well-prepared, the answers you
might help you retain certain information. Others may learn
need are there.
better through videos or hands on application. Once you
After the exam
figure out your learning style, you can better prepare. Don’t cram! Limit studying up to the night before the exam-
Reward yourself! No matter how the exam went, you deserve a break. Congratulations!
but even then make sure to end studying at a reasonable time, do something to ‘wind down’ and make sure to go to bed early and get plenty of rest.
FYI Beaumont | May 2016
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FYI BEAUMONT
| January 2017
www.beaumont.ab.ca/fcss
Family day is February 20th
CONTACT FCSS
Children from birth to adulthood need time and attention from their parents.
Kim Williston FCSS Director 780-929-1006
Sometimes parents become so anxious to raise a “successful” child that they overlook the importance of spending time interacting personally with their child or children. This does not mean rushing from school to extracurricular activity to supervising homework. Interactive time is that spent with both child and parent fully engaged in an activity together. The importance of this time is multifold: 1. The child feels important and loved. 2. He or she has an opportunity to model parent’s behavior. 3. The parent can observe and learn about the child’s strengths and weaknesses in
order to better guide them.
4. The child has a chance to voice their thoughts and feelings. 5. The parent and child develop a stronger bond. A few ways to encourage this type of interaction is through activities such as: 1. Family meal time. This could become a family event from the selection of the menu,
preparing the food and table, serving, eating together, and cleaning up. During the
meal, children and adolescents can be encouraged to talk about what is interesting
to them, and not necessarily the usual topics like school and work.
2. Homework. If parents can spend positive time with their children without conflict,
this can be a good bonding experience where the school work itself is just a
means to the end.
3. Sports. Whether it is playing catch in the yard, going to the gym, or watching the
child play or perform, active and positive involvement is rewarding.
4. Hobbies such as drawing, crafts, collecting are great fodder for conversation. 5. Board games and cards allow for the family to relax and enjoy each other’s company. 6. Shopping with the family can make a simple chore an event. 7. Attend a concert or show together. 8. Outdoor activities such as hiking, walks, bicycling, picnics, or camping.
Brodie Stenhouse Community Development Coordinator 780-929-1006 Kaylene McKinney Community Development Coordinator 780-929-1006 Carey Cameron Community Development Coordinator 780-929-1006 Linda Mix-Kondratski Youth Outreach Coordinator 780-504-5969 Sarah Fodchuk Youth Centre Supervisor Chantal Bérubé Youth Centre (CBYC) 780-929-5155 Margaret Munchrath Administrative Support 780-929-1006
9. Attend school events together. 10. For younger children, get in the habit of reading to them. For the adolescent, ask
what book they are reading and then read it yourself. In both cases, engage
the child in a discussion about the book.
Family day is February 20th! Enjoy time with you family!
FYI Beaumont | October May 2016 2015
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