Student Wellness

Peace Wapiti Public School Division (PWPSD) Students,

As we continue our educational journey together, it is essential to remember that your well-being is just as important as your academic achievements. Mental health and wellness are critical to your success, both in and out of the classroom. We recognize that life can sometimes feel overwhelming, and it is okay to experience challenges along the way.

Here are a few important reminders for maintaing a healthy lifestyle:

Reach out for support

It is okay to ask for help when you need it. Whether it's talking to a teacher, counsellor, or trusted adult, sharing your feelings and concerns can make a huge difference.

Take breaks and rest

Balance is key. Make sur you take time for yourself, whether it is through a hobby, exercise, or just relaxing. Restful sleep and self-care are essential for mental clarity and physical health.

Stay connected

Building supportive relationships with friends and family can help you feel understood and valued. Stay connected to your community, when when it feels hard.

Practice self-compassion

Be kind to yourself. Everyone experiences setbaks, and it's important to remember that you are not alone in facing difficulties. Be patient and gentle with yourself as you navigate life's challenges.

Find healthy coping strategies

Everyone faces stress, but learning healthy ways to cope can make all the difference. Whether through mindfulness, journaling, or spending time in nature, explore what works best for you.

Remember, it is okay to not be okay sometimes. You are not alone, and we are all in this together. Take care of yourself, and don't hesitate to reach out for support whenever you need it.

Mental Health Considerations for Students

As you navigate your academic journey, mental health plays a crucial role in your overall success and well-being. Recognizing and addressing mental health concerns early can help you cope with challenges more effectively and create a healthier learning environment. Here are some key mental health considerations:

Academic stress

Academic pressure, such as heavy workloads, exams, and performance expectations, can lead to stress and anxiety. The desire to achieve can sometimes create a sense of overwhelm. You need to find a balance between your academic responsibilities and self-care.

Tips to manage academic stress

Break tasks into smaller, manageable steps
Prioritize assignments and set realistic goals
Practice time management to avoid last-minute cramming
Take regular breaks and ensure adequate sleep

Social pressures and relationships

Friendships, peer interactions, and social expectations can affect your mental health. Bullying, social comparison, and feeling disconnected can contribute to feelings of isolation or low self-esteem.

Tips for healthy social connections

Surround yourself with supportive, positive peers
Communicate openly and assertively in relationships
Seek help if dealing with bullying or social anxiety
Remember that it is okay to have a small circle of close friends

Self-esteem and body image

Adolescence and yound adulthood are times of significant personal development, and many students struggle with self-esteem, body image issues, and identity formation. The pressure to conform to societal standards can negatively impact mental health.

Tips for boost self-esteem

Practice self-compassion and recognize your worth beyond appearance
Engage in activities that promote a sense of achievement
Focus on strengths and talents, rather than perceived flaws

Emotional regulations and coping skills

You may find it challenging to manage strong emotions like sadness, anger, frustration, or fear. Without healthy coping mechanisms, these emotions can build up and lead to mental health struggles.

Tips for emotional regulations

Learn to identify and express feelings constructively
Practice mindfulness, deep breathing, or meditation
Try journaling to understand emotions better
Seek professional counselling if emotions become overwhelming

Mental health disorders

You may experience mental health conditions such as anxiety, depression, or eating disorders. It is important to understand that these conditions are not a sign of weakness, and should be addressed with proper support and treatment.

What to watch for

Persistent sadness or hopelessness
Unexplained changes in behaviour or mood
Withdrawal from activities or people
Difficulty concentrating or completing tasks

Tips for seeking help

Don't hesitate to talk to a counsellor or therapist
Seek help from trusted adults or school mental health professionals
Educate yourself about mental health and normalize seeking support

Sleep and physical health

Good mental health is closely linked to physical health, particularly sleep. Poor sleep habits can contribute to irritability, lack of focus, and anxiety.

Tips for healthy sleep

Set a regular sleep schedule and aim for 7-9 hours of sleep per night
Create a relaxing bedtime routine, limiting screen time before bed
Avoid heavy meals or caffeine too close to bedtime

Substance use and coping mechanisms

You may turn to substances, like alcohol, drugs, or unhealthy behaviours, to cope with stress or emotional pain. This can have a detrimental effect on your mental and physical health.

Tips for avoiding harmful coping mechanisms

Learn and practice healthy ways to cope with stress and difficult emotions
Reach out to trusted adults or counsellors if you feel tempted to use substances
Participate in wellness programs or activities that promote a healthy lifestyle

Social media and technology

While social media offers a way to stay connected, it can also contribute to mental health issues such as anxiety, depression, and social comparison. Constant exposure to curated images and lifestyles can make you feel inadequate.

Tips for healthy social media use

Set time limits for social media use to avoid feeling overwhelmed
Be mindful of the content you consume and how it makes you feel
Take regular breaks from social media to reset and recharge

Key takeaways for your mental health

It is okay not to be okay - everyone experiences mental health struggles at some point. Seeking help is a sign of strength.
Talk to someone - don't hesitate tor each out to a counsellor, teacher, or trusted adult if you're feeling overwhelmed.
Take care of yourself - prioritize rest, physical activity, and healthy coping mechanisms to maintain mental and physical well-being.
Self-awareness and self-compassion - acknowledge your feelings and be kind to yourself, especially during tough times.

Stress vs. Anxiety: Understanding the Difference

While stress and anxiety are often used interchangeably, they are distinct experiences. Understanding the difference can help you better manage these feelings and take appropriate steps toward your well-being.

Stress

Stress is a natural response to external pressures or demands, often referred to as stressors. It can be triggered by a specific event or situation, such as exams, a heavy workload, or a disagreement with a friend. Stress is typically temporary and fades once the situation causing it is resolved.

Common stressors

Deadlines or exams
Family or relationship issues
Financial pressures
Major life changes (e.g. moving, starting school)

Physical symptoms of stress

Increased heart rate
Sweating
Muscle tension
Fatigue
Difficulty sleeping
Headaches

Stress management

Time management
Relaxation techniques (deep breathing, meditation)
Physical activity
Talking things out with a trusted person
Taking breaks to rest

Anxiety

Anxiety is often characterized by persistent worry or fear, even in the absence of a clear external stressor. It can be a general feeling of unease or a more intense fear about what might happen in the future. Unline stress, anxiety can be chronic and may occur without a specific trigger.

Physical symptoms of anxiety

Restlessness
Rapid breathing or shortness of breath
Heart palpitations
Feeling dizzy or lightheaded
Difficulty concentrating
Trouble sleeping

Anxiety management

Professional therapy (such as Cognitive Behavioural Therapy)
Mindfulness or meditation practices
Relaxation techniques
Support groups or counselling
Medications (when prescribed by a healthcare provider)

Key differences

Stress is often a short-term response to a specific external event, while anxiety can be a longer-lasting feeling of unease or worry, even without a clear cause.
Stress typically subsides once the trigger is resolved, whereas anxiety can persist even when the situation is no longer present.
Both stress and anxiety can impact your physical and mental health, but anxiety can be more intense and harder to manage on your own.

If you are struggling with stress or anxiety, it is important to seek support. Talking to a counsellor, practicing stress management techniques, or seeking professional treatment can help you navigate these challenges.

Coping with Grief and Loss: A Guide for Students

Grief and loss are deeply personal experiences that can affect you in various ways, whether you are dealing with the death of a loved one, the end of a relationship, or even the loss of a familiar environment or lifestyle.

While grief is a natural and necessary process, it can be challenging to navigate, especially if you are already managing academic pressures and personal growth. It is important to recognize that everyone grieves differently, and it is okay to seek support during difficult times.

Understanding grief and loss

Grief is the emotional response to loss. While most commonly associated with the death of a loved one, grief can also result from losing anything or anyone important to you, such as:

The death of a friend, family member, or pet
A breakup or loss of a close friendship
Moving away from a familiar place or school
A significant change in life circumstances, like the loss of a family home or financial stability

The emotional and physical impact of grief can be overwhelming, and it often manifests in different ways, such as sadness, anger, guilt, confusion, or even numbness.

Common grief reactions in students

Sadness: Feeling deeply sad or empty is a common part of grief. It may feel intense and pervasive, affecting both emotional and physical well-being.
Anger: You might feel angry or resentful about the loss, especially if it seems unfair or unexpected.
Confusion or disbelief: It may be hard to process the reality of loss, and you might experience shock or disbelief.
Guilt or regret: Feeling guilty for things you wish you had done differently or for things left unsaid is common.
Withdrawal: You may isolate yourself, avoid social situations or create distance from friends and family.
Physical symptoms: Grief can cause physical reactions such as fatigue, headaches, or changes in appetite and sleep patterns.

Ways to cope with grief and loss

While everyone grieves differently, there are several healthy coping strategies that can help you manage your grief:

Acknowledge your feelings: It is essential to allow yourself to feel your emotions instead of suppressing them. Grief is not a linear process, and you may experience a range of emotions at different times. Give yourself permission to feel sad, angry, confused, or event numb. It is okay to cry, express your emotions, or even have moments of joy during a time of loss.
Talk to someone you trust: Talking about your grief can be a powerful way to process your feelings. Whether it is a family member, friend, counsellor, or teacher, sharing your emotions with someone who listens without judgement can help you feel understood and less alone.
- Counselling: Many schools offer counselling services where you can talk to a trained professional who can guide you through your grief. Do not hesitate to reach out for help if needed.
Create a support system: Surround yourself with people who can offer comfort and understanding. It might be helpful to spend time with friends who can provide companionship or with family members who can offer support. It is important to stay connected and reach out for help when you need it.
Maintain routines when possible: While it is normal for grief to disrupt daily life, maintaining routines can provide a sense of stability and normalcy. Going to class, participating in extracurricular activities, or sticking to regular sleep and eating patterns can help keep you grounded.
Practice self-care: Grief can take a physical and emotional toll, so it is essential to take care of yourself. Engage in activities that nurture your body and mind, such as:
- Exercise: Physical activity can help release stress and improve mood
- Sleep: Aim for a regular sleep schedule, as rest is vital for healing
- Nutrition: Eating balanced meals can help you feel better physically and emotionally
- Relaxation: Practices like mediation, deep breathing, or journaling can help calm the mind
Honour and remember: Finding ways to honour the person or thing you've lost can be a meaningful part of the grieving process. This could involve creating a memory box, writing letters, holding a memorial, or engaging in activities that remind you of them. Rituals and remembrances can help keep the connection alive.
Give yourself time: Grief does not have a set timeline. It is important to be patient with yourself and allow time for healing. It may take weeks, months, or even longer to feel like yourself again. Everyone moves through grief at their own pace.
Express your grief creatively: You may find it helpful to express your grief through art, writing, music, or other creative outlets. Drawing, painting, writing poems, or composing songs can be therapeutic ways to release difficult emotions.
Consider joining a support group: Talking with others who have experienced similar losses can be comforting and healing. May schools, communities, and online platforms offer grief support groups where you can share your experiences and learn from others who understand what you are going through.
Seek professional health if needed: If you find that grief is becoming overwhelming or is interfering with your daily life (such as difficulty focusing in school or maintaining relationships), it might be helpful to seek professional counselling or therapy. A therapist can provide tools and strategies to cope with grief in a healthy way.

When to seek help

If grief leads to symptoms of depression or anxiety, such as persistent sadness, withdrawal from activities, difficulty functioning in school, or suicidal thoughts, it is important to immediately seek professional support. You can reach out to a school counsellor, trusted teacher, or mental health professional for guidance.

Remember: Grief is personal

It is important to remember that grief is a personal journey, and there is no right or wrong way to grieve. What works for one person may not work for another. Allow yourself the grace to experience your grief at your own pace, and in your own way.

You are not alone, support is always available.

Take care of yourself and remember that healing is a process, not a race.

Navigating Resources in Your Community

Navigating the many resources available in your community can sometimes feel overwhelming. However, knowing where to look and how to access these services can make a big difference in supporting your personal, academic, and mental well-being.

Below is a guide to help you understand the different types of resources available and how to connect with them.

Mental Health and Wellness Resources

Taking care of your mental health is crucial for overall well-being, and there are various resources in your community that can help.

School Counsellor or Therapist: Most schools offer counselling services where you can talk to a professional about emotions, struggles, or stress. Your school counsellor is also a great resource for academic guidance and navigating personal challenges.
Community Mental Health Clinics: Many communities offer free or low-cost mental health services. Search local clinics or organizations that provide counselling, therapy, and support for anxiety, depression, grief, or other mental health concerns.
Helplines: Many national and local helplines offer confidential support for youth in crisis. Some examples include:
- National Suicide Prevention Lifeline: Call or Text 988
- Kids Help Phone: 1-800-668-6868
- Addiction Helpline: 1-866-332-2322
- Mental Health Helpline: 1-877-303-2642
Support Groups: Community organizations or schools may offer support groups for grief, anxiety, or other emotional challenges. These groups provide a space to share and connect with others going through similar experiences.

Physical Health and Wellness Resources

Maintaining physical health is just as important as mental health, and many community resources are available to support you.

School Health Services: Most schools have a nurse or health services office that provides basic medical care, health education, and information on maintaining a healthy lifestyle.
Community Health Clinics: Many communities offer free or affordable health services, including vaccinations, physical exams, and mental health counselling. Look up your local community health clinic for more information.
Recreation and Fitness Centres: Local recreation centres, gyms, and sports clubs often offer programs for students to stay active and healthy. Some may also offer low-cost or free programs for youth.
Nutrition Programs: If you face challenges in accessing food, many communities have food banks or programs to help. Local churches, non-profits, or food pantries can assist with groceries or meals for students in need.

Academic Support Resources

If you are struggling with schoolwork or need extra help, there are plenty of resources available to support your academic success.

Tutoring Services: Many schools offer free tutoring for students who need help with specific subjects or assignments. Check with your school's academic office or ask a teacher for more information.
Study Centres or After-School Programs: Some communities have study centres or after-school programs that provide a quiet space to study and receive academic support.
Online Learning Platforms: There are numerous online resources that can help you with learning and homework, such as Khan Academy, Quizlet, and Coursera. These platforms offer lessons, practice quizzes, and video tutorials across various subjects.

Career and College Resources

It you are thinking about your future after high school, there are several resources that can help you explore career, college, and internship options.

Career Counselling: Many schools have career counsellors who can help you explore career interests, job shadowing opportunities, and internships. They can also provide guidance on resume writing, job searching, and preparing for interviews.
College and Financial Aid Resources: If you are considering college, there are resources available to help with the application process, scholarships, and financial aid. Check with your school's college advisor or counsellor to learn about workshops, student grants and loans, and college fairs.
Community Job Programs: Some communities have job placement or apprenticeship programs, especially for students seeking work experience or those interested in specific trades.

Legal Resources

In some cases, you may need legal advice or assistance, particularly if you are facing personal or family challenges.

Legal Aid Organizations: There are legal aid services in many communities that offer free or low-cost legal advice for students, especially for issues related to family law, housing, or immigration.
School Resources: Your school counsellor or principal may also be able to provide information on where to access legal help, particularly for issues affecting students like bullying, discrimination, or disputes with school policies.

Social and Community Support Services

Sometimes, students may need help with more general aspects of their lives, such as finding community support or dealing with difficult home situations.

Youth Centres and Social Programs: Many communities have youth centres that offer programs for socializing, mentoring, and personal growth. These programs often focus on leadership skills, volunteer opportunities, and building friendships in a safe environment.
Non-Profits and Social Services: Organizations like the YMCA, Boys & Girls Clubs, and other local non-profits often offer after-school programs, summer camps, and events designed to support students and families.
Family Support Services: If your family is experiencing challenges, community family support services can provide resources for housing assistance, financial aid, and parenting support.

Substance Use and Prevention Resources

If you or someone you know is struggling with substance use, there are local and national resources to help.

PWPSD Wellness Navigators and Counsellors: Many school counsellors are trained to support students struggling with substance use. They can connect you to resources and support services in your area.
Community Recovery Centres: Some communities have specialized centres that help individuals recovering from substance abuse. These centres may offer group therapy, couselling, and other recovery programs.
National Helplines: Organizations such as the Canada Drug Rehab & Addiction Services Directory offer a national helpline for free, confidential assistance: 1-888-245-6887.

How to Find These Resources

School Wellness Navigators and Counsellors: Your school counsellor, wellness navigator, or outreach worker can be an excellent first point of contact. They know the resources available, and can connect you with the right services.
Recovery Alberta: Visit Recovery Alberta for mental health and addictions services offered online and in your area.
Community Centres: Many community centres or libraries offer information on local resources. They can help guide you to food programs, mental health services, and more. Visit the County of Grande Prairie's Family and Community Support Services for more information about communities resources and programs in your area.
Local Non-Profits: Reach out to local organizations such as Sunrise House that focus on youth, education, and family services for more information and resources.
Crisis Lines: Visit Alberta Health Services' Help in Tough Times for 24/7 mental health and addictions helplines.

Final Tips for Navigating Resources

Ask for Help: If you are unsure where to start, do not hesitate to ask a teacher, counsellor, or trusted adult for guidance.
Research: Take some time to research available resources online, or at your local library, to understand what is available in your area.
Be Open: Sometimes, accessing the right resources may feel intimidating, but remember that there are professionals who are there to help you and who want to see you succeed.

Taking the time to explore and connect with resources in your community can help ease the challenges you may be facing, and open doors for growth and support. Do not be afraid to reach out and utilize the support available.

Healthy Habits

General Healthy Living

Eating Well

Healthy Relationship with Food

Tobacco, Vaping, and Cannabis

Injury Prevention

Physical Activity

Sleep

Mental Health

Digital Well-Being