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.

• Reflect on a cherished fall memory with your loved one. What made this memory special, and how does it make you feel?
• Write about self-care practices that bring you comfort and joy during the autumn months. How can you incorporate more of these practices into your routine?
• Explore ways you can honor and remember your loved one during the fall season. What rituals or activities hold special significance for you in this season?
• Write about your favorite fall activity or tradition. How does participating in this activity contribute to your overall sense of wellness and healing?
• Reflect on the unique challenges you may face in grieving during the fall. How can you navigate these challenges and prioritize your well-being?
• Describe the natural beauty of autumn and its potential for healing. How can you connect with nature to find solace and renewal during this season?
• Write a gratitude list specifically focusing on the blessings and joys of fall. What aspects of this season bring you gratitude and appreciation?
• Explore ways you can stay connected to your support network during the autumn months. How can you foster meaningful connections with others and seek the support you need?
• Imagine your ideal fall day filled with healing and self-care. What activities, experiences, or moments would make up your perfect day? How would you prioritize your well-being during that day?

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.

Tea of the Month

Sip some tea out of your favourite cup this month.

A popular tea for the fall season is chai. This tea  is a delightful blend of black tea and aromatic spices like cinnamon, cardamom, cloves, and ginger. The result is a warm and inviting brew with a harmonious balance of robust tea flavor and a medley of spices.

Its benefits include providing a comforting and soothing experience, promoting digestion, and offering a gentle energy boost due to the caffeine in black tea.

Fact: Chai originates from the Hindi word for 'tea'. When you say "chai tea," you're actually saying "tea tea". So, let's call it "chai"!

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

As you prepare your chai, take a moment to immerse yourself in the essence of autumn. Feel the warmth of the spices infusing into the tea, much like the colors of fall blending seamlessly. Imagine the spices as the changing leaves, each one offering its unique essence to the season. With each sip of chai, visualize yourself walking through a peaceful autumn forest, the ground covered in a mosaic of leaves. Let the flavors and aromas envelop you, like a cozy scarf on a crisp day. Embrace the idea that, much like the seasons, life has its cycles of change and renewal. With each sip, find solace in the beauty of impermanence and the enduring memories of your loved ones.

Self-Compassion

Self-compassion involves treating oneself with kindness and empathy in difficult situations, which can help to reduce stress and anxiety and increase overall well-being. It's the practice of treating yourself with the same warmth and care that you would offer to a dear friend. Why is this so crucial? Self-compassion can be a guiding light in the darkest of moments, offering solace and strength. It eases the weight of self-criticism and judgment, fostering emotional healing and resilience.

To help you on your journey of self-compassion, we encourage you to take this quiz and discover where you stand on the self-compassion scale. It's a valuable tool to assess how kind and gentle you are with yourself. Remember, self-compassion is not a destination but a path to navigate life's challenges with greater ease and grace.

Grief Insights

October 10th is World Mental Health Day.

To promote mental well-being during times of grief, we are sharing an empowering video that explores the topic of Grief & Suicidality. Such feelings can be a part of the grieving process.

Lots of grieving people wake up each morning less than happy to be alive. That's not the same thing as feeling suicidal. But because friends & family tend to get upset when you say you're not that psyched to be alive, most folks tend to not talk about this aspect of grief. That's dangerous. Check out this video for an honest discussion of this often-felt, but little discussed part of grief. 

October also has/is:

Women's History Month

LGBTQ+ History Month

National Coming Out Day

World Smile Day

Pregnancy and Infant Loss Awareness Month

World Homeless Day

...and so much more.

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 falltime affirmations:

• "Like the leaves falling gracefully from the trees, I release what no longer serves me, making space for new growth in my healing journey."
• "In the autumn of my grief, I find strength in embracing change, knowing that transformation is a part of life's cycle."
• "Just as the trees stand tall and resilient despite shedding their leaves, I too can weather the storms of grief and emerge stronger."

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

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. Here's a tip:

Take care of your mental needs: Grounding exercises can help bring you back to the present moment and provide a sense of stability during times of grief. One simple practice is deep breathing. Take slow, deep breaths, focusing on the sensation of your breath entering and leaving your body.

When is grounding useful in grief? When you find yourself overwhelmed by intense emotions, intrusive thoughts, or feelings of disconnection. These techniques can help you anchor yourself in the present moment and provide a sense of stability and grounding amidst the turbulence of grief. Grounding exercises can be especially helpful during moments of heightened distress, anxiety, or when you feel emotionally triggered. They can support you in finding a sense of calm, clarity, and presence as you navigate the grieving process.

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, loneliness, or not wanting to be alive. 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. However, please be aware that this exercise contains references to sensitive topics. If you or someone you know is struggling with suicidal thoughts or severe emotional distress, please reach out to a mental health professional or a crisis hotline for immediate support.

Remember, you are not alone in your feelings, and seeking help is a courageous and vital step towards healing and well-being.

Thought Observation: Practice observing your thoughts without judgment. Instead of immediately reacting to these thoughts, try to acknowledge them as passing mental events. Imagine your thoughts as clouds drifting by in the sky, and you are simply watching them go by.

Grounding Techniques: Engage your senses to anchor yourself in the present moment. Focus on what you can see, hear, touch, taste, and smell. For example, describe the colors in the room, listen closely to the sounds around you, or hold onto an object and notice its texture.

Deep Breathing: Take slow, deep breaths to calm your nervous system. Pay attention to the sensation of your breath entering and leaving your body. This simple act of mindfulness can help reduce anxiety and provide a sense of relaxation. See below for an example breathing exercise you can try.

Self-Compassion: Be gentle with yourself. Recognize that these thoughts are a part of your grief journey but do not define you. Practice self-compassion by speaking to yourself as you would to a dear friend, offering words of understanding and comfort.

Seek Support: Reach out to a trusted friend, family member, or mental health professional. Share your feelings and thoughts with someone who can provide emotional support and guidance.

Safety Plan: Create a safety plan for yourself. Identify people you can call or connect with during difficult moments. Make a list of activities that soothe you, and keep it readily available.

Engage in Mindful Activities: Participate in activities that promote mindfulness and relaxation, such as meditation, yoga, or spending time in nature. These practices can help ground you.

Reach Out for Professional Help: If you find it challenging to manage your thoughts on your own, consider seeking professional help. Therapists, counselors, or crisis hotlines can provide essential support during difficult times.

Know You Are Not Alone: Remember that many people experience similar thoughts during their grief journey. You are not alone, and there is help and hope available. Reaching out for support is a sign of strength, not weakness.

These mindful tips can serve as valuable tools in navigating suicidal thoughts and fostering a sense of resilience during the grieving process. Prioritizing self-care and seeking support are crucial steps toward healing.

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 yoga classes to mindfulness meditations, mental and physical health workshops to grief resources, we've gathered a range of tools to support you in finding comfort and healing.

• Featured Website: griefinsixwords.com offers a platform for individuals to share concise six-word stories about grief and loss, providing a simple yet powerful means of connecting through shared experiences.
• Featured Podcast: Grief Out Loud opens up an often avoided conversation because grief is hard enough without having to go through it alone. They bring you a mix of personal stories, tips for supporting children, teens, and yourself, and interviews with professionals.
• Featured Video: A Grief Care Plan recognizes the need for individuals to create a grief care plan that includes essential daily activities like eating, sleeping, and socializing, which are often overlooked in traditional grief processing discussions.

Registration is open (click the photo to register for the event and/or to donate!) for our much-loved annual fundraising event, Walk to Remember, taking place on Saturday, September 30, 2023 at Lakeside Park in Mississauga (2268 Lakeshore Rd West). The event will start at 9:30 am EST and will finish by 1:00 p.m. EST. 

Celebrate the memory of your loved one by raising money in their name for our charity. Whether you join as a team or an individual, your efforts will make a meaningful impact. As a token of appreciation, the organization will recognize and honor the teams and individuals who raise the most funds. Together, let's honor our loved ones while supporting those who are grieving and in need of our compassionate services.

You're welcome to do the 5km walk whenever and wherever you'd like from now until September 30th. Some people opt to do the walk on their own time in addition to joining us in-person when we gather as a community on September 30. We'll have a 5km route mapped out for participants on September 30. This is a rain or shine, and dog-friendly event.

Your support is vital. For every $8,230 we raise, we can run a support group. For every $207, we can train a new volunteer.

Community support and donations are vital to the sustainability of our charity and the programs we provide for the bereaved. With a goal of raising $100,000, we have 2 weeks to reach our target. Every contribution, no matter the amount, makes a significant impact in supporting individuals and families during their journey of grief. Your support helps us continue offering support, support groups, and educational resources to those in need. Together, we can make a difference in the lives of the bereaved and provide them with the necessary support to navigate their healing process. Please consider donating and sharing our cause to help us reach our fundraising goal!

What Can I do as a Fundraising Team for CFGH?

What Can I Look Forward to at Walk to Remember?

• Yoga in the Park x2 thanks to Yoga Outreach Project
• Sound Healing thanks to Shaman Sisters
• Face Painting
• Raffle Prizes
• Art
• Memorial Activities
• ....plus so much more!

We're thrilled to introduce 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!

Would you like to share your feedback with us anonymously?

Visit our website here to share your thoughts.

Grieving can often lead to restless nights, but prioritizing restorative sleep is essential for emotional and physical well-being. To improve your sleep quality, establish a calming bedtime routine that signals relaxation, and reduce screen time before bed to avoid disruptions from blue light. Create a comfortable sleep environment, practice mindfulness or meditation to calm a racing mind, and limit caffeine and alcohol intake, especially in the evenings. Remember, quality sleep can significantly contribute to managing grief.

Additionally, consider regular exercise/movement where possible, but avoid strenuous workouts close to bedtime. Manage daytime naps wisely, seek support from professionals when needed, and keep a journal by your bedside to jot down racing thoughts if they disturb your sleep. Finally, be patient with yourself. Grief can affect sleep patterns, but with these strategies, you can pave the way for more peaceful and restorative nights.

Embrace the beauty of autumn while focusing on your well-being. Take part in our 30-day challenge, dedicating just 30 minutes daily to explore or enhance a skill or hobby of your choice. This journey towards personal growth may help you navigate grief and find fulfillment this season.

Challenge Overview: Embrace the beauty of the fall season while nurturing your well-being through personal growth. As you navigate grief, we invite you to engage in a 30-day challenge that encourages self-improvement.

How It Works:

Over the next 30 days, commit to these tasks to promote your emotional and mental wellness:

• Personal Growth Activity: Choose a skill or hobby you've always wanted to explore or enhance. It could be painting, playing an instrument, cooking new recipes, or learning a new language.
• Daily Commitment: Dedicate at least 30 minutes each day to practice or learn your chosen skill or hobby.

Accessibility Options:

• Adapt the activity to your physical abilities and resources.
• Utilize online resources, tutorials, or apps for learning.
• Seek virtual classes or groups if in-person participation is challenging.

Tracking Progress:

Use a journal or create a checklist to monitor your daily progress and celebrate your achievements.

This challenge aims to foster personal growth and provide a positive outlet for your emotions. By dedicating time each day to a fulfilling activity, you can harness the transformative power of fall to nurture your overall well-being.

At the end of October, reflect on how this challenge has impacted your overall well-being.

Easy, quick recipes for our community.

Pumpkin Soup

• 1 small pumpkin, peeled, seeded, and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tsp ground nutmeg
• Salt and pepper to taste
• Olive oil for sautéing

Instructions:

1. In a large pot, heat olive oil over medium heat. Add chopped onions and garlic. Sauté until onions are translucent.
2. Add cubed pumpkin and sauté for a few minutes.
3. Pour in vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20-25 minutes or until the pumpkin is tender.
4. Use an immersion blender or transfer the soup to a blender and blend until smooth.
5. Return the soup to the pot, add ground nutmeg, and season with salt and pepper to taste.
6. Heat the soup for a few more minutes, then serve hot. Garnish with a drizzle of olive oil or coconut cream for extra richness.

Apple Crisp

• 4 cups sliced apples (peeled and cored)
• 1 tsp ground cinnamon
• 1/2 cup rolled oats
• 1/2 cup all-purpose flour (or use almond flour for a gluten-free option)
• 1/2 cup brown sugar or coconut sugar
• 1/4 cup butter (or substitute) or coconut oil (softened)

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a mixing bowl, combine the sliced apples and cinnamon. Toss to coat the apples evenly.
3. In another bowl, mix the oats, flour, and brown sugar.
4. Add the softened butter or coconut oil to the oat mixture. Use your fingers or a fork to combine until it becomes crumbly.
5. Place the cinnamon-coated apples in a greased baking dish.
6. Sprinkle the oat mixture evenly over the apples.
7. Bake for 30-35 minutes, or until the topping is golden brown and the apples are tender.
8. Allow it to cool slightly before serving. You can enjoy it plain or with a scoop of vegan vanilla ice cream.

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 October 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

Above is a 10 minute guided meditation and sound healing for grief with anger.

• 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.

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.