Care Corner: Your Wellness Newsletter

Journaling and reflecting can be powerful tools for supporting mental health and well-being. However, it's important to create a safe and comfortable space before engaging. Try to find a quiet, private space where you won't be interrupted, set aside time, and create a soothing atmosphere.

Take a moment to reflect on or journal about some or all of the following prompts this season.

• How does the changing of the seasons, particularly the shift from fall to winter, affect your mood and daily routines?
• Fall symbolizes shedding and letting go. What are you ready to release or leave behind as you enter a new season, and how might it positively impact your well-being?
• Reflect on the concept of renewal and transformation that the changing seasons represent. How can you embrace change for personal growth and well-being?
• Explore your favorite holiday traditions. How do these customs contribute to your mental health and overall sense of well-being?
• Consider ways to honor the memory of your loved one during the upcoming holiday season. How can you incorporate their spirit into your traditions?
• What self-care practices do you find most comforting during the colder months? How can you prioritize these practices to support your mental health?
• What self-care practices or routines help you stay grounded and maintain your mental health during the winter months?
• Despite challenges, what aspects of the holiday season are you grateful for? How can focusing on gratitude help you navigate grief?
• As winter deepens, take time to reflect on your emotions and state of mind. What strategies can you employ to maintain a sense of well-being during the colder months?
• What are your hopes and aspirations for the upcoming 2024 year? How might your health and well-being goals align with these aspirations?
• Use a journal to record your feelings during the holiday season. How has grief influenced your thoughts, emotions, and actions? What coping strategies have you discovered along the way?

Click the photo to view our frequently asked questions, how to register for group, group guidelines, and Fall 2023 groups, topics, and dates. This document comes attached to every group registration and can also be found on our website.

• Virtual Mixed Loss Group: every Tuesday, 6:30pm-8:00pm
• In-Person Mixed Loss Group: 3rd Monday of every month, except holidays and closures
• Virtual Parent & Guardian Loss Group: every Wednesday, 6:30pm-8:00pm
• Virtual Child Loss Group: bi-weekly Wednesdays, 6:30pm-8:00pm
• Virtual Partner Loss Group: every Thursday, 6:30pm-8:00pm

NOTE:

Please note that from December 18th to January 2nd, we will be closed for our annual holiday closure. We listened to your feedback, and we will now be hosting our first winter webinar on navigating grief in the winter and during the holidays! Save the date for December 18th at 6:30pm.

We understand the significance of our support groups, and our annual closure offers an opportunity for all of us to practice coping strategies and engage in self-care. We appreciate your continued support and look forward to resuming our groups in the new year after our closure, refreshed and ready to provide the care you deserve.

Following our closure, all groups will resume the week of January 8th, 2024.

Tea of the Month

Sip some tea out of your favourite cup this month.

A popular tea for the fall and winter season is peppermint. With a pure and invigorating minty flavor, this tea is like a breath of crisp, cool air. As you take your first sip, you'll encounter a refreshing, minty aroma that immediately awakens the senses. The taste is both brisk and soothing, with a natural sweetness that lingers on your palate.

This tea helps with digestion, is rich in antioxidants; offering immune-boosting benefits, has a calming effect, can help ease congestion, and is ideal for grounding the mind.

Here's a short reflection you can do while brewing or drinking peppermint tea:

Brew a cup of Peppermint Tea and let the soothing aroma envelop you. Take a moment to savor the brisk and minty flavor, and with each sip, embrace the idea of letting go of what no longer serves you.

Just like the tea leaves steeping in hot water, imagine releasing any emotional burdens, allowing your mind to clear like the steam rising from your cup. Take this time to ground yourself, finding serenity in the simplicity of the moment. As you transition from fall to winter, Peppermint Tea can be your companion in welcoming the season with a fresh and open heart.

Self-Soothing

Self-soothing is a coping technique that involves using various strategies and activities to comfort and calm oneself, particularly during times of emotional distress or grief.

These techniques are essential for promoting mental well-being by providing a sense of emotional relief and stability. It can serve as a valuable tool in managing the intense and often overwhelming emotions that accompany loss. It can offer solace, help alleviate distress, and contribute to a sense of inner peace during the grieving process.

Click Here to learn more about the techniques that can support you when feeling tense, anxious, low energy, numb, or shut down.

Grief Insights

November 12th is World Kindness Day.

Kindness during grief extends beyond the ordinary acts of compassion. Take a moment to express gratitude to those who have supported you on your journey.

Write a heartfelt letter to someone who has been there for you, or even a note to yourself, acknowledging your strength and resilience in the face of loss.

On this day, remember that kindness can also be an act of self-compassion. Treat yourself with the same gentleness you offer to others, knowing that healing is a journey, and you're doing the best you can.

Click the stone photo for a simple activity you can do this World Kindness Day!

November also has:

National Grief and Bereavement Day - Nov 21: Reaching out with simple gestures of kindness can make a profound impact. Small but thoughtful actions can bridge the gap between isolation and healing. Even when it feels as though there’s nothing you can say, your actions can speak volumes to the people in your life who are navigating grief and loss. 

Giving Tuesday - Nov 28: There are so many different ways to express generosity on GivingTuesday and every day! Give time, make someone smile, help a neighbour, or make a donation.

Remembrance Day - Nov 11: A solemn occasion dedicated to honoring and paying tribute to the people who have lost their lives in the service of their country, particularly in times of war and conflict.

How will you observe these days?

Affirmations are positive statements that help shift your mindset to a more positive and empowering state. Repeat them in a quiet place by visualizing the positive outcome as if it has already happened. Affirmations increase feelings of self-love, self-worth, and self-efficacy. Here are three, seasonal affirmations:

• "As nature shifts into hibernation, I honor the cycles of life, understanding that my own growth and renewal continue even in the quieter, introspective moments of winter."
• "I carry the warmth of cherished memories in my heart through the coldest days of grief, knowing that love endures, even as I navigate the chill of loss."
• "In the quiet stillness of winter, I allow myself to mourn and reflect, finding solace in the knowledge that grief is a natural part of the changing seasons of life."

Repeating affirmations in the morning sets a positive tone for the day, while incorporating them during meditation or mindfulness practice deepens their impact. Throughout the day, affirmations can be used during moments of stress or self-doubt, and practicing them before sleep promotes relaxation and self-compassion.

Self-Care

Did you know there are different types of self-care? 🌟Self-care can be as unique as you are! It's not just about pampering; it's about what makes you feel your best.

Self-care includes activities and practices that you engage in to maintain and improve your physical, emotional, and mental health. It is important as it helps to prevent burnout, manage stress, and maintain overall well-being.

Have some ideas you'd like to share here with our community? Email us at programs@bereavedfamilies.ca for a chance to have them featured!



Immediate Emotional Support Lines

Talk Suicide: 1 833 456-4566 or text 45645

Toronto Distress Centres: 416 408-4357 or 408-HELP

Kids Help Phone: 1 800 668-6868

Click Here for more phone lines throughout Halton and the GTA.

In challenging times, especially as we transition into busier seasons and holiday periods, it's common to experience overwhelming thoughts related to grief. These thoughts can be distressing and difficult to navigate. These mindful tips are designed to provide support and grounding for those who may be grappling with such emotions.

1. Ground Yourself in the Present: When grief becomes overwhelming, focus on your immediate surroundings. Pay attention to the details of your environment: the feel of your chair, the scent in the air, the colors in the room. This can help anchor you in the present moment.
2. Breathing Techniques: Try different breathing techniques, such as the 4-7-8 method. Inhale for a count of 4, hold for 7, and exhale for 8. These techniques can help regulate your emotions and create a sense of calm.
3. Mindful Body Scan: Perform a body scan by mentally checking in with each part of your body. Start at your toes and work your way up to your head, noting any areas of tension or discomfort. This practice can help you become more aware of your physical sensations and relax your body.
4. Name Your Emotions: When you're feeling overwhelmed, name and acknowledge your emotions. Say to yourself, "I am feeling sadness," or "I am feeling anger." This simple act of naming your emotions can make them feel more manageable.
5. Stay Compassionate: Be kind to yourself during moments of grief. Recognize that grieving is a natural response to loss, and there's no right or wrong way to feel. Offer yourself the same compassion and understanding you would give to a dear friend going through a similar experience.

These mindful tips can serve as valuable tools in navigating overwhelming thoughts and fostering a sense of control during the grieving process.

Have a Monthly Mindfulness practice you'd like to suggest for the next newsletter? Email Victoria before the end of next month for a chance to be featured!

Welcome to our Resource Hub, a place where you can find support and guidance through your grief. From books to meditations, podcasts to grief resources, we've gathered a range of tools to support you in finding comfort and healing.

• Featured Workshop: Navigating Grief in the Winter. On December 18th at 6:30pm via Zoom, we will be hosting our first 1-hour winter webinar on coping with grief during the winter season, with some tips on coping with the holidays. Save the date and stay on the lookout for registration in the upcoming weeks!
• Featured Event: Loving Memory Ceremony. See below for more details!
• Featured Video: TEDTalk on "We Don't Move On From Grief. We Move Forward with It".

Registration is open (click the candle or the button to register for the event and to participate in our Scroll of Memories, for free) for our much-loved annual memorial event, Loving Memory Ceremony.

This annual memorial event offers our community a way to remember and pay tribute to their loved ones. This special evening includes: poem readings, musical inspiration, our popular "Scroll of Memories", special guest speakers, plus more.

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What is the "Scroll of Memories"?

The Scroll of Memories is a heartfelt tribute where you can honor and remember your loved ones. It's a free and simple process: just upload a cherished photo and accompanying information.

During our Loving Memory Ceremony event, we weave these precious memories into a beautiful video to pay homage to those we hold dear.

If you would like a tribute to your loved one included in our Scroll of Memories please click the button to complete and submit it by Friday, November 24, 2023. 

Date and Time:

Thursday, December 7th from

7:00pm-9:00pm EST

Address and Venue:

Unitarian Congregation Mississauga

84 South Service Road, Mississauga, ON

Event space has accessible parking, seating, and light refreshments.

We're thrilled to continue forward with Grief in the Community.

Do you believe that there can be moments of hope and even joy amidst the pain and challenges of grief? At the Centre for Grief and Healing, we do. That's why we're searching for stories and testimonials of hope, resilience, and healing from individuals who have found ways to cope and thrive after experiencing the loss of a loved one.

By sharing your experiences, you can inspire and support others who are going through similar challenges. You can also honor the memory of your loved one and the impact they had on your life. We're committed to creating a brave and supportive space for you to share your story. If you're interested in sharing your experiences or have any questions, please reach out to us. Let's celebrate resilience and strength together.

Click the button below to learn more and to share your testimonial or story with us!

Interviews are being scheduled for 2024.

Would you like to share your feedback with us anonymously?

Visit our website here to share your thoughts.

As the colder months approach, it's essential to recognize and understand how grief can affect our overall well-being, especially our physical well-being. Grief is a complex emotional journey, and its impact on our immune system can be significant.

The Grief-Immunity Link

Chronic stress stemming from grief (e.g., significant changes, loss, intense emotions) can weaken the immune system, making us more vulnerable to illnesses and infections. During this time, it's crucial to prioritize self-care.

Tips to Bolster Your Immune System

• Eating a balanced diet is crucial for immune health. If you're on a tight budget, look for local food banks, community programs, food pantries, or discounts on nutritious foods.
• Local organizations and volunteers can assemble hygiene kits containing essentials like hand sanitizer, soap, face masks, and disinfecting wipes to help individual who are homeless or low income maintain personal hygiene. Consider creating your own kits to hand out to others!
• Connect with local charities and shelters that provide warm clothing, including coats, hats, and gloves, to help protect against the cold and reduce the risk of illness.
• Look for community programs that offer free or low-cost group fitness activities. These can include indoor workouts, walking clubs, or yoga sessions.
• Find disability-specific support groups that address health and wellness topics tailored to individuals with disabilities.
• Many community centers and libraries offer free workshops on nutrition, wellness, and stress management. These workshops provide valuable information and resources.
• Physical activity is not only good for your body but also your mental health. Engaging in movement (of any sort) can reduce stress and boost your immune system.
• Engaging in mind-body practices like meditation, yoga, or deep breathing exercises can reduce stress and improve immune function. These techniques help calm the mind, reducing the production of stress hormones.

Call for Action

As we navigate the colder months, it's crucial to be mindful of the varying vulnerabilities within our communities. Systemic factors, colonization, and oppression can increase susceptibility to illnesses. For example, Indigenous communities may face additional health challenges due to historical trauma and limited access to healthcare. Likewise, refugee communities often encounter dietary and health disparities. In this season of giving, consider lending a hand and supporting local agencies, communities, and individuals who are often underserved. Your donations, time, or resources can make a substantial impact on someone's well-being.

We are interconnected, and by supporting each other, we can create a healthier and more equitable future for all.

Overview: As the colder months approach, it's important we try to strengthen our immune systems. This challenge is designed to help you fortify your health and well-being while making a meaningful impact on the lives of others.

Over the course of four weeks, you'll tackle a wellness goal each week that benefits your immune system and undertake an action to support someone in need. By the end of the challenge, you'll hopefully feel healthier but also more connected to your community.

Week 1: Nutrient-Rich Foods & Food Bank Donation

• Wellness Goal: Focus on eating fruits and vegetables, full of immune-boosting nutrients.
• Community Action: Donate non-perishable food items to a local food bank to support families facing food insecurity.

Week 2: Stress Reduction & Care Packages

• Wellness Goal: Practice daily stress-reduction techniques like meditation or yoga.
• Community Action: Create care packages with essential items and comforting notes for older adults (e.g., elderly) or people with disabilities.

Week 3: Exercise & Support a Charity

• Wellness Goal: Commit to daily movement to enhance your overall health. This can be seated yoga, light stretching, or other forms of movement you prefer.
• Community Action: Participate in a charity event or help raise funds for a local cause or nonprofit.

Week 4: Gratitude & Volunteerism

• Wellness Goal: Cultivate gratitude through daily journaling or reflecting.
• Community Action: Spend a day volunteering at a local shelter or community center, helping those in need. Or, connect with a local nonprofit organization or community center and inquire if they have virtual volunteer opportunities, such as helping with online events, fundraising campaigns, or providing virtual companionship for those who may be feeling isolated.

This is an opportunity to take charge of your health while extending kindness to those around you. By participating, you're not only fortifying your immune system but also contributing to the strength of your community.

Gram's Chili

Victoria's Story: Throughout the years, my family has cherished Halloween traditions, especially when my Gram used to prepare a pot of chili during this season. After her passing, I decided to carry on the tradition, making chili on Halloween and especially through the colder months. Though I strive to recreate her recipe, I understand it will never quite match up - and that's perfectly fine. Cooking and savoring my chili brings a sense of connection, and that's what truly counts. While making the chili, I always stay close to her heart by playing some of her favorite Patsy Cline tunes.

This recipe can be made without meat or you can substitute beef with turkey, ground veggie meat, etc.

Ingredients:

• 2 lbs ground turkey
• 1 tablespoon olive oil
• 2-3 spanish or yellow onions, diced
• 3 celery ribs, diced (I personally omit this)
• 1 green pepper, diced
• 1 can (19oz) of dark red kidney beans, rinsed and drained
• 2 (10oz) cans of mushroom slices or pieces, drained
• 2 (10oz) cans of tomato soup, undiluted
• 1 (28oz) can of diced tomatoes with juice (the chili kind works great!)
• 2 tablespoons of chili powder, divided
• 1 teaspoon oregano
• 1 teaspoon salt (I do about 2)
• 1/4 teaspoon pepper
• 1 teaspoon white sugar
• 1-2 garlic cloves, minced (My family loves garlic, so I purchase the tubs of chopped garlic and do about 1-2 heaping tablespoons)

Instructions:

1. Brown the ground turkey in the olive oil in a large frying pan over medium heat until no longer pink; place in a large pot. Do not drain.
2. Sauté onion, celery and green pepper in the drippings, in the same frying pan used for the ground turkey, for about 5 minutes until onion is translucent.
3. Add a little of the chili powder.
4. Add sautéed veggies to the ground turkey.
5. Add rinsed and drained kidney beans, mushrooms pieces or slices, undiluted tomato soup and tomatoes with the liquid.
6. Add the rest of the chili powder, oregano, salt, pepper, sugar, and garlic.
7. Stir ingredients together well.
8. Cover and simmer for one hour, stirring occasionally.
9. Remove cover and simmer for 30 minutes or more, stirring occasionally.

This recipe makes 15-20 servings. If you are tight for time, I will also throw this into a crockpot (after browning the meat) on high for about 4 hours.

Do you have a treasured recipe that holds a special place in your heart? Whether it's tied to a holiday tradition, a loved one or cherished family gathering, or a cultural celebration, we want to hear from you.

Share your beloved recipe and its heartwarming story with us. Send it over to Victoria at programs@bereavedfamilies.ca by the end of December for a chance to have your recipe featured. We'll be showcasing 1-3 recipes each month, and it's first come, first posted! Join us in savoring the flavors of shared stories and traditions.

• Healthy Minds Program: helps you train your mind through meditation and podcast-style lessons
• Smiling Mind: practice quick meditation and mindfulness exercises for stress, sleep, focus, relationships, sport performance, mindful eating or more
• Insight Timer: offers the world’s largest library of free guided meditations that are focused around different topic areas, including sleep, anxiety, relationships, stress and more
• Bearable: allows you to track your mood and symptoms alongside activities like sleep, medication, exercise and more
• MindShift: uses Cognitive Behavioral Therapy (CBT) strategies to help you manage anxiety, challenge your beliefs, face your fears and build confidence in yourself
• Calm Harm: private, password protected app is designed to help you resist or manage self-harm urges
• 5 Minute Yoga: ideal for those wanting quick and easy daily yoga workouts
• Kitchen Stories: search for new recipes on Kitchen Stories based on your ingredients, then sort by prep time, type of food, diet and more
• Habit Tracker 1 or Habit Tracker 2: apps to help you track all of your habits
• Coach.me: a coach that goes everywhere with you, helping you achieve any goal, form any habit, or build any expertise
• Sleep Cycle: improve your sleep with Sleep Cycle, an intelligent alarm clock and tracker that analyzes patterns and wakes you up in your lightest sleep phase
• Grateful: Gratitude Journal
• Daylio: you can record what happened in your day and how you feel all without writing down a single word
• I Am Sober: track your sobriety with a community who understands
• Gratitude: Self-Care Journal

• Sanvello: offers tools and resources to help individuals manage stress, anxiety, and depression. The app offers daily mood tracking, guided meditations, and cognitive behavioral therapy exercises to help users improve their mental health.
• Woebot: AI-powered chatbot that provides cognitive behavioral therapy exercises and tools to help users manage stress, anxiety, and depression. The app offers personalized recommendations based on user data and offers a supportive, non-judgmental environment.
• Happify: uses evidence-based techniques to help individuals reduce stress and improve their overall well-being. The app offers a variety of games and activities designed to improve mood and build resilience.
• Pacifica: offers tools and resources to help individuals manage stress, anxiety, and depression. The app offers guided meditations, cognitive behavioral therapy exercises, and mood tracking tools.

As Remembrance Day draws near, we come together to reflect on the lives of those we've lost and the sacrifices they made.

It's a time to honor their memory, the love they shared, and the legacy they've left behind. As we wear our poppies and bow our heads in silence on November 11th at 11:00am, we carry their spirit with us.

Remembrance Day serves as a reminder that their presence may have departed, but their impact endures in our hearts and in the stories we share. Let us cherish the memories and strive for a world they would be proud of.

At 11 a.m. on November 11th, We Bow Our Heads

Every year on the 11th hour of the 11th day of the 11th month, we bow our heads in a moment of silence. This act of reverence commemorates the end of World War I and pays homage to those who have sacrificed so much for our freedom. It is crucial to acknowledge and honor the often underrecognized contributions of various individuals, including members of the 2SLGBTQ+ community, Indigenous peoples, and Black servicemembers, who served with courage and dedication during World War I. Let us take a moment to show our respect and gratitude for all, ensuring that their sacrifices are not forgotten.

Showing Respect from Afar

If you know you won't be able to attend a local Remembrance Day ceremony or if you have plans on November 11th, we encourage you to set an alarm or be mindful when nearing 11:00 a.m. It's a simple yet powerful gesture of respect to hold a moment of silence, even if it's just for a minute. You can do this whether you find yourself in a grocery store, sitting in your car, or any other location. Remember, it doesn't require much effort to pause and reflect on the sacrifices made by our veterans and those who might have gone unrecognized for their contributions. 

Why a Moment of Silence Matters

This act of pausing at 11:00 a.m. carries profound significance. It's a moment to reflect on the sacrifices of those who served our country, allowing us to live in a world of freedom and peace. It's a gesture of gratitude and empathy, a shared silence that transcends time, boundaries, and differences. By participating, we acknowledge the importance of remembering our history, paying tribute to the fallen, and expressing our basic respect for their service and sacrifices.

Making a difference in the world around us can be a powerful tool for coping with grief and loss. Donating or volunteering not only supports others in need, but it can also bring a sense of fulfillment and satisfaction to our own lives. Please consider donating to help sustain our programs and support the wellness of others.

Your donation, no matter how big or small, can help us make a difference in the lives of those who are coping with grief. Your support will help us provide valuable services to yourself and others, and ensure that everyone has access to the compassionate support they deserve. Together, we can help those who are grieving begin to heal and find hope for the future. Invest in wellness today.