In the News - CMHA Kelowna

Thank you to the Sunny Gardens Girl Scout Troup for recommending adding breathing techniques for self-care strategies. Thank you to CMHA Halton Region for their outstanding resource reminding us to “Take a deep breath…”

How often do we say this to someone who’s upset or to ourselves when we feel nervous? It’s not just an empty statement – our breathing has a big impact on our physical and mental state. It’s not uncommon for our breathing to speed up and become more shallow when we feel anxious and on edge, and slow, deep breaths send messages to our mind and body to relax and calm down.

Our breath is a great wellness tool that is always available and around which we can build some wellness habits.

Here are some easy and straightforward techniques that can help:

Work on breathing out for as long as you breathe in. Getting air out of your lungs opens them up to take in more air. This is sometimes called “square breathing” – breathing in, holding, breathing out, and holding for the same length of time. A simple but effective trick to practice.
Breathe deeply in and out while trying physical movements to relax. Breathe in through your nose while you stretch your arms or legs outward and breathe out through your mouth while you lower them. Or, run your hand up your arm while you breathe in and down your arm while you breathe out.
Focus on a still object to reduce stimulation and help you concentrate on your breathing. Try a candle flame, a tree, or a sentimental object. Or, move a smooth stone around in your hand and focus on that.
Try visualization. Imagine yourself in a place you find relaxing or picture something you find calming, such as waves on the beach or a tree blowing in the wind. Use words as well, such as thinking to yourself “breathe in the calm, breathe out the stress” or something that is meaningful for you.
Go to a different location to relax. Feeling stressed at your desk? Take a walk outside or to a private location to try some breathing techniques. Or set a regular place to do your breathing exercises. Even being in that spot can contribute to calm if you associate it with relaxation.
Experiment with some apps. Calm and Headspace are just two excellent ones with tips for meditation and mindfulness that you can practice with your breathing.

It was the author Gregory Maguire who wrote, “Remember to breathe. It is after all, the secret of life”, and it can also be part of the secret to relaxation, calm, and wellness.

Guided 3 minute breathing technique by Kelty Mental Health

The essential role sleep plays in your child’s mental health

Human beings really need to sleep. It’s as simple as that. Sleep is essential for recharging and rejuvenating our minds and bodies. It makes it possible to function in our daily lives and contributes to our overall health, well-being, and quality of life.

Sleep is vital at all ages but plays a particularly crucial role in a child’s development. Studies have shown that kids who regularly get an adequate amount of sleep have improved learning, attention, memory, behavior, and overall mental and physical health. However, studies also show that one in four Canadian youth are not getting enough sleep, with one in three have trouble going to sleep or staying asleep.

Not getting enough sleep alters children’s cognitive function and their ability to regulate emotions, impacting their overall well-being. If left unaddressed, this can increase the risk of developing mental health problems, such as anxiety and depression that may cause further sleep disruption.

Summertime can be busy, and routines can fall out of place. Children are out of school and may experience more disturbances with their sleep. With back-to-school around the corner, it is important to get back to basics, starting with your child’s sleep schedule.

It is suggested that children ages 5-13 years old should get 9-11 hours of sleep per night and youth ages 14-17 years old should get 8-10 hours of sleep per night.

So, how can you combat sleep disturbances and set your child up for success? Consider these tips when preparing for back-to-school:

Create a routine
Children need routines. as they influence emotional, mental, and social development. Setting a bedtime and waking up at the same time every day is the first step to promoting well-being.

Reduce screen time
Technology like social media, TV, and video games, can keep your child’s mind active at night, interfering with their sleep. It is important for your mind to unplug before bed. Turning off these devices and other bright lights an hour or more before bed can help your child sleep and prepare them for a good night’s rest.

Set up a good sleep environment 
A relaxing environment is conducive to falling – and staying – asleep. Ensuring your child has a comfortable mattress, dark curtains and a quiet space will support their sleep.

We are thrilled to partner with Sleep Country Canada this back-to-school season to highlight the connection between sleep and mental health. As part of the campaign, Sleep Country is donating $100,000 to the Canadian Mental Health Association (CMHA) to support youth this academic year.

This article originally appeared on the CMHA National website.

Breathing Techniques

Preparing your child for back-to-school

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