Mental Wellness – English iCON

Stress Management - Breathing

Breathing helps regulate heart beat levels.

1. Pay attention to your breathing on a regular basis:

First step is to pay attention to your usual breathing.
Try to keep your breathing rate slow and steady.
Focus on your breathing rate. If it is too fast, try slowing it down.
Start to gradually practice deep breathing exercise (breath in deeply, and breath out deeply).

2. Adjust and control breathing rate

When you are able to adjust from your usual breathing to deep breathing, adjust your inhale (breathe-in) and exhale (breathe-out) rates to be equal.
If you take 4 seconds to inhale, then take an equal 4 seconds to exhale
Adjusting your breathing rate will take time, there is no need to rush. First, you can start with 4 seconds as your inhale and exhale speed.
After mastering your breathing rate at 4 seconds, extend this the rate to 5 seconds, then 6 seconds, etc.

3. Once you have controlled your breathing rate, learn to make changes to your breathing rate:

For example: use 4 seconds to inhale. Pause and hold your breath for 2 seconds. Use 5 seconds to exhale. Hold your breath for 2 or 3 seconds, then spend 4 seconds exhaling.

Video

Mental and Emotional Health

A panel of health professionals covers several topics regarding mental and emotional health through the discussion of a case study. Topics include how to adjust mentally and emotionally as you age, challenges encountered by caregivers, and chronic mental illnesses. (Part of the “Healthy and Happy Living at Home” 2016 Chinese Forum). Panelists: Dr. Tigerson Young, Registered Psychologist; Eva Ho, Social Worker; Dr. Agnes To, Psychiatrist. In English; video (35.20m)

Watch video

Document

About Mental Health and Mental Health Problems

This document provides general information about mental health and wellness. In English; pdf document

Download document

Document

Coping with Stress

This document provides tips on how to cope with stress. In English; pdf document

Download document

Document

Attention Problems in Children and Adolescents

The document provides information about Attention Deficit Hyperactive Disorder (ADHD) in children, as well as its different sub-types and treatment options. In English; pdf document

Download document

Document

Realistic Thinking for Teens

A four-page booklet identifying steps that caregivers can use to help teens start using realistic thinking to manage their anxiety. In English; pdf booklet

Download document

Document

Behaviour Problems in Children and Adolescents

A two-page booklet that provides information about behavioral problems and Disruptive Behavior disorders in childhood and adolescence, as well as treatment options. In English; pdf booklet

Download document

Document

Healthy Thinking for Younger Children

4-page booklet that provides a stepwise approach to coping with anxiety.In English; pdf booklet

Download document

Workshops and Related Resources

July 18, 2024 - [PAN] Mental Wellness and Resilience

iCON South Asian Chronic Disease Workshop Series: Mental Wellness and Resilience will take place on Thursday, July 18 at 9:00 a.m. in Lakshmi Narayan Mandir. Delivered in Panjabi.

Speaker: Kashmir Besla, Clinical Counsellor

In this session, you will learn:

How to care for your mental health while managing your physical health
Mental health impact of historical and current events in the Panjabi community
Balancing all aspects of life
Coping tools
Resources and support systems within your community

Click here to watch recordings and related resources.

June 27, 2023- [CHI] Cracking the Code of Zen-ity

The online webinar “Cracking the Code of Zen-ity” was held on Tuesday, June 27, 2023 with Dr. Tigerson Young, Clinical Psychologist.

In this session, you will learn how to:

define what stress is and how stress affects you physically and psychologically
identify the 12 Ps of stress and stress management
identify three ways to manage your emotional response in a high-stress situation
identify ways to improve sleep quality

Click here to watch recordings and related resources.

November 27, 2022 - [PAN] Chronic Disease Webinar: Grief, Loss, and Resilience

The Grief, Loss, and Resilience webinar held on Sunday, November 27, 2022. In this session participants learned about digital resources you can use to manage your mental health.

Caring for your mental health while managing your physical health.
The impact of your thought patterns on chronic disease management.
Stress reduction strategies during difficult times.
Resources and support systems within your community.

Click here to watch recordings and related resources.