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Potential
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Publishedby PiQPotential
[-
Copyright 2022 . PiQPotential
All rights reserved. No part of this publication may be reproduced, stored
in a retrieval system, or transmitted in any form without the written
permission of the publisher.
Questions or comments? Call 1-855-479-8757, visit www. PiQpotential. ca,
or write to us at 1 Beghin Ave., Winnipeg, Manitoba, R2J 3X5,
This book is not intended to replace the advice or treatment of health-care
professionals. Questions and concerns about mental health should always
be discussed with a doctor or other healfh-care providers.
Printed in Canada by Premier Printing, Ltd.
ISBN:978-0-88756-224-2
 ^tl<^
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This book belongs to:

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Welcome............................................................................ 2 ^!'
MyWellness Project........................................................... 4
.
». ~ ~ ~ ^ - * F . .

Mental Wellness..........................,.................... :................... 6

Growth Mindset ............, <.. :.... ;... :............................. ",. ;.," 16
Gratitude .. <.................,......,.............................. "...., "........ 2&
*

Resilience.......................................................................... 36
<«^t ."'

Feelings ..........,................... ""............. ;..... ".............. "....... 46

Worry.................... ;............................................................. 56
Friendships...................................................................... 66
Physical Health;... :.................................,........................... 76
Communication "..... :........................................................ 86
Asking for Help............................................................ ;.....q6
Technology ;....................,.... ".......,.......... ".......... ".......... 106
Self-Confidence......................................,....................... ll6
MyWellness Project Badges......................................... 126 ^ y*
 :^-

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 This book has lots of fun activities you
can do to help you learn about and
take care of your mental wellness.

Some activities are quick to do, and others will take you lots
of time. Some activities you can do at school-others you can
do at home with a family member. You can complete the book
in order, or you canjump around. There's nowrongwayto
work on your Wellness Project.'

Try to do all the activities in the book! At the end of each

section, there's a special badge. Cut it out and decorate it.
Then glue it to pages 126 and 127 to show all the Weliness
Project challenges that you've completed.

^%
^
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 :^. Before we start the project,
let's get to know each other!

:^-
-^-I1

'g^
Youwertbornwitha n^b^u.
I'm Cam, but probablyalsohave^m^-^ny-
friends call me p'u"Smes, Whatarethe*!?
Cam-Jam and .. ^szl

\ Cammie. My family
calls me Squidgy. My full name is:

My nicknames are:

'.^S%,;^5sl«l°-."!sr
w-ds^s^^^^ I'm definitely brave.
But also silly,
kind, honest, and
hardworking.

^
 I like rainy days,
comic books, and
outer space. I dislike Yourlikesanddislikesmake
. ')
scratchy clothes. youunique.Whatare they^
Dislikes:

Likes:
One day, I want
to visit outer
space and

^. s^^s^^y explore other

planets.

x
\

There's so much to who you are! Your mental wellness is

a process of learning about yourself and how to care for
that person. Let's do the project together!
 I'm learning more
about my mental
wellness every day!
-^ .

-^-
QO

<^~-
^ \
You know exercise and eating well keep your
body healthy. But did you know there are

\. -r
ways to keep your mind healthy, too?
<b
.

-^- ^J Mental wellness is what we call caring for

your mind. You care for it by having healthy
thoughts, understanding your feelings, and
using skills that help you through hard times. VN'.
You've spent lots of time learning to care for
your body. Eat veggies. Get fresh air. Move. .

/^

'£S This section of the book will help you learn

how to care for your mind!
<- <s-«
TS>
f^>
0

-^-
^-^
 TOOL KIT

Rainbow Breathing
Your breath is a powerful way to stay well!
Deep breathing can help lower stress in your
body and help you feel calm.

fi^ ^ungs.
^
^ ^' . ^^h-pushtheo/r0^
/y^e'Twilour'^
y/\^ ^ hour'n^.^
^
^
^ ^

Trace the rainbo

ith your inger. Notice your body relax as you
breathe. Use this breathing exercise
any time you'd like to calm down.

0
i/

/ /

/ /

Laughingis m
. Port^t!
FiU'the shapes wiw
jotes.
Whendoyoufeelhappiest?Draw-t-

I'm happiest on
the soccer fieU!
< ;^
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 sho^different
^-. w°yspeoplecan
". '^vfw'^:
; ""ntal welfrnss.
.

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10
 What do you know about
mental ellness?

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cars9''dingby

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Trees
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12
 Fresh air .

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h. Food

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cut
Colours
grass

Flowers

Your
Shapes breath
ond
PWerns
Focus.
s' doyou eof? The
weight
ofyour
c/othes
/
te?^
of'^ ^e^d'sun'
or ra»n on
your^ce

13
 YOU'LLNEED: Popsicle stick Beads
Pipe cleaner Tape

STEPS:
1. Colour your 2. Slide 8-10 beads onto 3. Lay the pipe cleaner
popsicle stick. your pipe cleaner. over the stick.

4. Bend the ends over the stick.

Tape them down.

n
Slide the beads back and forth to give your brain
a break or help you refocus your thoughts.

14
 These activities help you care for your
mind. Try them, then shade them in.

Think 3 TakeS
Start a Read a
positive deep
journal new book
thoughts breaths

Take Help Learn a Make

a walk someone new skill your bed

List 3 ways Watch Hug a

Draw a
to deal with the sunset family
picture
stress or sunrise member

Play
Compliment Do a Exercise for
a game
someone good deed 10 minutes
outside

Eat a
healthy
List 3
good feelings
'
;.'-'"<^wfv..
<u ^ \i
snack from today
^ r^\ S'':
r v
"l°^- \\
^^
b:T^61
 When things are hard,
I remind myself I dan
do hard things! -^

00

Have you ever been frustrated when you had

trouble doing something? It's okay! It happens
to everyone. Trying when you think you can't

^ . ^
do something is brave. And tryinguntilyou
can do it meqns you have a "can-do" attitude.
<5
.

-^- ^J That's a growth mindset!

A growth mindset is also knowing that \/

practice doesn't make perfect. Practice
means improvement. The more you try,
the better you'll do!

, ^? Thissection ofthe bookwillhelp you le>arn

about growth mindset and give you some things
you can try to help you mee^challenges..
(^~0
0

-.^

-^-
^^
16
 TOOL T

Yoga for a Growth Mindset

You can stretch your body and you can stretch your mindset!

Squat like a frog for 10 seconds. Reachto the sky. Stretch as

Feel the stretch in your legs. far as you can. Take 3 deep
breaths as you stretch.

y
Say,
"I jump at trying Say,
new things'" "I can reach my goals."

Stretch your legs in front of you. Crouch on the ground.

Try to touch your toes. Breathe in and Round your back. Feel the
out. Hold your stretch for 15 seconds. stretch. Take 3 deep breaths.

Say,
Say, "Growth can be quiet.
"I can stretch myself I?m always growing."
to do new things."
Creategrowth \
mindset sayings.

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19
 Havinga growth mindsetcan
meanlookingatthingsinnew
ways!Complete the Pteture^ /
Use"°henne'asa starting point.

r^<

20
Whatmistakehave^^that
boughtyousomething?

I learned tape
isn't a great way
to fix a broken
flowerpot.

21
 e

Makea Vistof
:- tHngs«iou'd«?
- to learn to a°

22
 When you have one success,
you can have others!
^^.Tsr
^
^ (sy >

hat was your goal?

How did you think you

could reach it?

Did you make a plan?

hat worked best?

Did something
not work?

Make a new plan

for a new goal.
^

23
 CRAFT

YOU'LL NEED: * Cardboard Glue

Items found in nature ^ Markers

STEPS:
1. Cut a circle out of
your cardboard. Make
it as large as you'd
like! This will be the
size of your mandata.
2. Collect assorted items
from nature, such as
pebbles, shells, twigs,
flower petals, blades .of
grass, or leaves.
3. Arrange your items
on your cardboard to
create the pattern for
your mandala. Glue
down your items.

UsingYour
Mandala
0
Find a quiet spot.
Close your eyes.

Run your finger over

your mandala.
vu
Follow the pattern.
0
Think about the textures
as you run your finger
over the items.

Breathe deeply.

24
 CHflLLE E

These activities help you have a growth

mindset. Try them, then shade them in.

Read a
Write a List your Try a new
non-fiction
list of goals strengths exercise
book

Practise Learn to
Say hi to 5 Try a new
spelling hard say hi in 3
new people vegetable
words languages

Write a Give
Make up a Help yourself a
thank you
new song someone
note pep talk

Play a new Make up Take Do a good

game a cheer a walk deed

tH Hf
Listen to Learn from
new music a mistake

^5;
^^,
/

^
1^
,

I feel better when; I

think about the good
things in my life. -^-.

Q0©

Some days are great-others not

^?0
\' so much! But something that can make
even a lousy day better is having an
attitude of gratitude.

Gratitude is feeling thankful for things,

^' .
people, and moments that you appreciate. <3
.

-^- ^ Look for the good, even when it's hard.

Finding even a fewsmall things you're
thankful for each day can help you build . N'/
an attitude of gratitude.

This section of the book explores ways

gratitude can improve mental wellness.
'£^

% -'^-
-^-
^~^
26
 TOOL KIT

Follow the Gratitude Path

Sometimes we're so busy that we need to slow
down and focus on why we're thankful.

TTaMthe. Path
^h your finger,.
^s, Pauseandreflect'on'
eachquestion.
. *.*-.. ' ^ -'
''^'''

Close your eues.

Sniile-
Whatdo you
love to do?

<

SWe. \ <^
"s'%^
t . <
'*. '. ' /
'<;./'' \0^c'

rt
 ^SSSS^"""
'of'kindnessthatyou candofor owws.
s
0
^^

ft (T

28
 ^sv//^
^
ifyoucouldgiveany ^
'to anyone,whatwouldit
"beandwhy?Drawit!
^

29
 Every day, write down onething
that happened during your day
that made you feel thankful.

;^>_

Once,thisjar is full, y^u can make your own!

Decorateanoldjar, tissuebox,orcohtajner, thenwrite '»«-'

30
thingsyou'rethankfulforonslipsofpaper. '
' T3'. flmong th6 many things to be grateful for is you!
kz»
Youhavemanggoodqualities.Writetheminthedesign
below. Decorate it to loo bright and optimistic!

31
 Whatf*«syo"r
heartand
makes you ^
feelgrateful?

32
33
 /

CRflFT

YOUZLNEED: Small sticks * Scissors * Jar

* Paper String Rocks
Markers

STEPS:
1. Collect small sticks or 2. Fill your jar with rocks. 3. Cut out leaf shapes.
branchesand rocks Put the branches into Colour and
from outside. The the jar. decorate them.
sticks will'become
your tree and the
rocks will create
weight in your jar.
/
0
^ 0
Remember, only choose
sticks on the ground. Don't
pull them from a tree!

4. Cut a small slit in the 5. Write something 6. Ta-da!

leaf, slip. the string you're thankful for on
through, and tie it. each leaf. Hang the
leaves on the tree!

^s
^yl

34
 CHflLLE GE

These activities will help you show your

gratitude. Try them, then shade them in.

Write a List things Hold open

List people
thank-you money can't the door for
you love
note buy someone

List things Describe a

List 5 things Do an act
you love in meaningful
you enjoy of kindness
nature gift

Listen to List
nature for activities
Make your Draw a place
bed you love
5 minutes you like

List your Draw your

favourite
Thank your Compliment
favourite
teacher a classmate
songs memory

Hugo
family Smile ^lr\.
member
\
I ^
cut0^.. V °0.
deco^e<t
^^°n6'
\ '-
 I'm tougher than I look!
Setbacksdon't stoj^ me
from reaching goals. -^-.

®
00

No one is perfect! Everybody has problems,

<^-- <-a?

\' makes mistakes, and gets disappointed.

Turns out, having these challenges is a
^^gy/

good thing!

Solving a problem helps youlearn. Making a

^ . ^
mistake gives you a chance to grow. When <3
-^- ^ things don't go the way you want,* you're
disappointed but you can cope with it.

Being resilient means having skills to face ^ ^

challenges and bounce back after things
don't go as planned.

This section of the book will help you learn

'£S ways to show and develop resilience.

(^ 0

;^

.^-
^^
36
 TOOL KIT

Give Yourself a Hug

Even though challenges can lead to good things, they can make
you feel sad. Giving yourself a hugcan help you through it!

Sit or lie down in a comfy spot.

Squeeze yourself.
Gently for a soft hug.Tightly for a strong hug.
Close your eyes.
Breathe in and out slowly.
Focus on your breath.
Hold your hug for as long as you'd like!
Pretty soon you'll feel calmer.

A/

s.
(\

^
n
 Create a word search!
I Onthelinesbelow,writewordsorphrasesthat
' describeresilience.Thenusethemtocreate
a wordsearch.Tip:Usea pencil!
II

^Bl/

38
ss.
Sometimes
doodling helps
me forget about
my worries.

39
 ^
/as-

^rte about o
: <£SWB"Uouar.
.

^ fccing.Brainy
.

^ways't00^^
y°^ problem.

40
 Some examples
of challenges are:

6eingresSTS
, canbounce I
'afterachalteny

Bouncing back from

a challenge can look like:
VN
I
I
I

<j

*
* ^ /
t
I
I
I
I

Overcoming a
. "-^ I
challenge can feel like:

ords that

/ to encourage people
try again sound like:

I.
'i--- p'tt. 41
 /

\M^

E,

\«
^o^^^y^
Bravery .s"'.\only, ab,^ysayi"9^°ty°u

^
1»'
..

;:
Ill" 'III :;
.
.<
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..'
: ini ill* t «

..
'<

. 11(11 ^ <

I
..':;
1111 $ .

II ^
 /

CRAFT

YOU'LLNEED: Paper clips

Small beads

STEPS:
1. Pick 6-10 beads. 2. Slide the beads onto Using Your
the paper clip. Reminder
Touch one bead.
Slide it around the

'^) paper clip while

saying a positive
statement about
yourself. Do this for
each bead on your clip.

Make a list of positive statements about yourself.

44
 CHALLE E

These activities will help you bounce back

after challenges. Try them, then shade them in.

Set and Hug a

Exercise for Make lunch
work on family
10 minutes for someone
a goal member

Watch the Help with Watch a Go to bed

clouds a chore funny show on time

Write
Share your Take 5 deep
Do a puzzle down your
feelings breaths
feelings

Draw a
picture of Do a good
Ask for help Read a book
deed
a success

Meditate
Do
something ^
.
^ue C.s
^\
you're
good at -. ' \.,
'c^e,.
^^
\\

w^~'a
.
 /

My feelings help me
decide what to do if
things don't feel righlL. ^.

QO

Happy, sad, glad, mad, excited, afraid.

Can you imagine life without your feelings?
^Q
c^ \ It would be pretty dull! Your feelings are
part of you, but they do more than make life
interesting. They actually help you survive!

^ . f
Love: for forming relationships <3
-^: ^J Fear: to run away from danger

Disgust: to stop you from touching or

eating things that could make you sick

Happiness: makes everything in life better

This section of the book will help you

?^-^ understand your feelings and suggest things
to try when feelings don't feel very good.
/° ^

-^-
^^
46
 TOOL KIT

Belly Breathing
Sometimes feelings seem very big. You may feel nervous,
restless, or even panicky. Belly breathing can calm big feelings.

-^

.
^-

Breathe in through your nose as you

Count to 5
Your belly expands.

Hold your breath.

Count to 3

Breathe out through your nose as you

Count to 5
Your belly relaxes.

Repeat 4 times.

Open your eyes.

 /

Feelings change-stormy now but

with d chance of sunshine later!
Draw, wpite, or doodle to express
your changing feelings.

^
 ^

I *

'^ hy did you

o/ Describe what
feel that happened.
*Mm3

^ y

. I
I . ^-^
^-^

Did your feeling get

too big to handle?
hat did you do?

ft 49
 <ee^6'-
^^e
,
^. Y'

V w

( " )1

At \

(.

^t
f^
®
^

^
(( )1

?1

e
-^!?-

. 50
Whatcaused your
best feelings .
this week?

p'a. 51
 \
^
u'

Youcanhavemanyf^s
Tnuacda^i*"«icdour^w
'each'feeling. Then'colour
the picture.

Calm Mad Sad Worried Happy Excited

^
^v ^ //7,°
0/7/.
<1 ,6 /-

00
^^
\\
a
1^
0°0 d
0 06
°oo.°0
0000
.

^Z)

52
Let's get to knowfteelings!Whatdotheyfeel
like inyour body? Whatdothey look likewhen
someonehasthem? Whatdotheysoundlike?

^9 FeelsLike LooksLike ^SoundsLike

^'.;j.
G. A full heart A big smile Giggles

"apt»y

Sad
^

ad

^.

Afraid

p'a. 53
 /

CRAFT

YOU'LL NEED: Empty water About 3/« cup Balloon

bottle filling (flour, Marker
Funnel cornstarch Yarn
Measuring cup or rice)

STEPS:

1. Pour filling into bottle. 2/Transfer filling 3. Slowly let air out.
to balloon.

^\ ^1

v'\
]}\
. I I

4. Tie knot in balloon. 5. Add face. dnd some 6. Next time you're feeling
yarn hair. stressed, give your ball
a squeeze!

54
 c-

These activities can help you explore your

feelings. Try them, then shade them in.

Write a
Read a Talk to Be kind to
poem about a friend
funny book someone
a feeling

Draw
Take Make a Eat a
emojis to
some deep list of 10 healthy
show many
breaths jokes snack
feelings

Listen to Hug a
Draw a
nature for family Stre-e-e-etch
picture member
5 minutes

Sing a
Do a good favourite Do a craft
Take a walk
deed
song

Share your
Make funny ^1 , ^ N
faces in a ^\ \/
feelings mirror ^\

srS-
w^-a&
\\ >
/1 s
 /

1> ..
When my worries get
too big, I talk to my
family ^and teacbers.^ -^-.

00

Everybody worries! It's something we all

have in common. We all get butterflies in
our stomachs, feel unsure about things,
and wonder about the
* .
future.
r , ' ~

A little bit of worry is okay-good even.

>.^ It helps us prepare to do our best and <3
.

-^- \J shows that we care about people and things.

But a lot of worry can be a problem. It can
make jus feel sick, take up too much space
in our brains, pr make .us avoid new things. ^'.
* . ^1

This section of the book will Help you learn

about worry and give you some things you
'£^ can do or try when worries get too big.

(. ^0 >
''^
m -^
-^-
^~^
56
 TOOL IT

A Helping Hand
Worry can give you a headache or tummy ache,
or make you feel like throwing up. If worry makes
you sick, it's time for a helping hand.

List 5 people you can talk to

when your worries get too big.

/
 /

^£^;=ff^;^
har^SSSmta^^h^ht''s"starry sl<y-"

s^
^

worried thoughts.
you can release
at bedtime.

^ // /

^ /
\

58
 \ Writing about
^ your worries can
help you work
through them.

/.»

59
r

^
/

^ /
/
^

/ /

Focusingonfunthingscanhelp
"takeyourmindoffwon^es.
'Turn theseshapesinto
funny creatures.

\^)
/ &
/

60
 ^^ ^^%
00
0

\>
0
\ 0
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\/ 0

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,0 0

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^.

61
 Replac? worried
thoughts witl^
positive messages.

I can't
I can because
do it!
I work hard.

>^?'t.
o^W. :.

Worry can fill your head

with untrue thoughts!
Write down your
worries. Then write
reasons your worries
might not be true.

62
 ' Worries come in different ;sizes. .
' Writeexamplesofdifferent-sizedworries.

n-Si IS

Small Worries How many of

your big worries .
can you actually
control?

63
 /

CRflFT

YOU'LL NEED: Fork Scissors Paper

Yarn Glue Markers

STEPS:
1. Cut a long piece of 2. Wrap the yarn around 3. Bring up the two
yarn. Put it between the fork 20-30 times. ends of the yarn,
the centre fork tines. The more times you tie a tight knot,
wrap the yarn around and snip the ends, ^
the fork, the bigger
and fluffier your
/ pompom
will be.

4. Slide the-yarn off 5. Fluff it up. 6. Decorate your new

the fork and cut the pompom pal!
looped ends;

^. -^

64
 CHALLE

These activities can help you feel less

worried. Try them, then shade them in.

List
Look at the things
List 3 goals Dance you're
clouds
thankful
for

Spend
time with a Write down
Draw Stretch
loved one worries

Make a
Go to bed Celebrate
healthy Laugh
early something
snack

Listen to
Take a walk the wind Play a game Write a song
or rain

List your
Listen to
\O^R^
good
music
qualities
\
^
^.. \\
^^
b0^^61
.
 The only thing better
than a friend is a friend
who Hkes to laugh! -^.

-^-
©00

Having friends is important. They make

^
\' your world bigger. And no one is better to
share a funny joke with than a friend!

Friends help you grow through sharing,

cooperation, listening, and using manners.
>A' .
Those skills are important for your whole life. C3
.

-^- ^ Doing things with friends helps you build self-

confidence. You get to spend time with people
who like the same things as you and who "get" . N'/
you. Friends definitely make your life better!

This section of the book will help

you learn about having friends
'£^ and about being a friend.

(^ >
0

-.^

-^-
^^
66
 TOOL IT

Ways to Resolve Conflict

Healthy friendships use positive ways to solve problems.

Walk away
.^ to cool off.
^^ Use an "I" message:
/ ^-
I felt

when you
Thinkaboutyourrole because
lntheproblem.

^ rall<^itha
grown-up.
Listen to
their side Co^'^^°
Q\^
of things. SPeakkindly ^QV>C,

andcalmly. dtO^^-

^
J^
 l<"owin9the trait sof a.900dfriend helps you be the best frte

ood Friend

IS IS OT

DOES snys

68
 Cam is sad.
Draw something
to cheer him up.

Sometimes friends get sad.

"Youcanbrightentheirday!
69
^

Make a list of all the

activities you'd like to do
with your friends.

a
a
a

a
a
a
a
a Oneof the best
a partsofhaving
friendsisallthe
Q funyou canhave
together'

-J
70
 Our friends' fdces can show how they're fteding!
Find3 friends. Askthem to showyou the feelings.
Draw them!

Friend's
me

Happy

/ /
Sad

/ / /

^ ^

71
 /

Wordshavepower!Sayingthewrongwordscan
hurt someone deeply. Look at each sentence.^
Shouldyousayit out loudor keepit to yourself?
ThiF I Say I
I'm so happy to see you!
<0
<?
Hey, new haircut-you look
like a poodle!

Why didn't you tell me?

Leave me alone.

That's way nicer than what

you wore last week.

Do you want to talk about it?

0 Your drawing looks weird.

Why are you taking so long?

Can I help?

That's great! I'm happy for you!

That's a dumb idea.

72
 ^hat are
so/7ie good
conversat»on
starters?

73
 CRflFT

YOU'LL NEED: Paper Ruler

Scissors Markers

STEPS:
1. Fold up the bottom 2. Fold up the bottom 3. Fold the paper to
corner of your paper corner Make a triangle. create a triangle. Then
Make a triangle. Cut off the top. Then foldlbottom corner
unfold the paper. up to the top.

. . ^

4. Fold the side corners 5. Tuck the bottom 6. Decorate!

to the bottom. corners up under the
triangle in the middle.

k
74
 CH LLE GE

These activities help celebrate your friends

and family. Try them, then fill them in.

Call a
Make a
family Smile at 10 Volunteer
handmade
member people to help out
and chat
gift

Compliment Send a Clean up

Make a
your note/text before you're
friend laugh to a friend asked
teacher

Take a Say"Good Work with

Do an extra
walk with Morning" someone
chore
a friend to 2 people new

Tell
Share with Play a Do a
someone
someone game with craft with
why you like
new a friend a friend
them

List
friendship
Draw your
:^vs^
qualities
family
. ...... ^ 0
'\.,
sSi.
%^%;:
.
A

II '^
 When Im fueling like
a sofa slug, I put on
musi^c and dance! " / -fc

0
00

^?0
\ Doing healthy things helps you feel good all
over-your body, your brain, your mood.

^ . ^
Exercise isn't just about push-ups and
sit-ups or playing a sport. It's about being <5
.

-^'
. ^
^ ; active and enjoying movement. And healthy
food isn't just about getting vitamins and
protein. It's about nourishing your whole
body, including your brain. Sleep helps you ^ '.
stay on top of your game. Put them all
together to be healthy all over!

. ^? This section of the book will help you

take care of your physical health.
^0 ^

-^;

-^-
^^
76
 TOOL KIT

Give Your Brain a Break

When your brain is tired, a short burst of exercise
can wake it up and help you focus!

(
/

Air Shapes Clap It Out

Imagine you're painting Spell words. Clap each
large shapes on a wall. time you say a letter.
Use both arms.

doodle flrms Shoot Hoops

Let your arms go limp Imagine you're trying to
like noodles and wave sink a basketball in a hoop
them around. across the room.
 /

^Invent a new gameto play with friends'

Giveita name,makesomerules,anddescribe
howit helpsyoubehealthy.

))

..:
I

k
78
 -^

^£^?9 s-e -
s§?
%£?-: . . .
', ». '.

P tt. 79
 A\
Spell out your first and last
names and do the activities
below for each letter.

Pretend to hula hoop for

30 seconds M Stretch like a cat 3 times

Crawl like a crab and

count to 10 count to 10

Spin around 4 times Run on the spot and

count to 50
Flap your arms and
D count to 20
Pretend to swing a bat
^ times

Do5 push-ups B Touchyourelbowtoyour

knee 12 times
, Reach for the sky and
J 1;.. '-
count to 15 Do 3 forward rolls

^
<.."" ^,
Hoplikea frog 15times Pretend you're skating
and count to 20

10 jumping jacks
Do 7 squats
i Pretend to skip rope and
count to W a funny dance and
count to 10
^:.
-. 3;; Hoplikea bunny 15times Pretend to bounce a ball and
count to W

;.K'" Hop on your left foot

10 times
Squat down andjump up
high ^ times

.' Stand like a flamingo and

count to 35 Gallop like a horse '
and count to 20
Jump up and down 15times Clap your hands above
your head15 times

'-\ Thentry spellingfriends'and

^ familymembers'names! ^ \

80
 0 U£''SS^KS»
,
0^
., ^«'odel"°^
^^^^ f<

:^y

\5 G^
 II

Did ou
Howmuchsleep you
need changes' From ages
6-12, you need 12 hours,
andfrom ages13-18,
you need 8-10
hours. ^
82
 I just wanna
dance!

<r
<r
Draworwritedownphysical activities you__
lite to dotohelpyouhavefun,getridofextra \
//
"energy,orcalmdownwhenyoufeelstress.
P 83
 CRAFT

<.&

YOUZLNEED:
2 paper plates ^ Glue A balloon
* 2 large * Tape
popsicle sticks * Markers

STEPS:
1. Decorate the paper 2. Glue a popsicle stick 3. -Then glue a popsicle
plates. They will be to the back of the stick to the back of the
your paddles. first paper plate. second paper plate.

o-
4. When the glue is 5. Blow up the balloon and play ping pong with a friend!
dry, tape down the
popsicle sticks. This
1^'^
will help make your ^"\
I\
c
handles extra strong.
.
X.

84
 These activities will help you care for
your health. Try them, then fill them in.

Eat a
Do a yoga
Take a walk Stretch healthy
pose
snack

Take Dance to
Do 20 big
some deep Drink water some fun
arm circles
breaths music

Plan a Touch Climb on

meal for Do 10
your toes the monkey
tomorrow 10 times sit-ups
bars

Do 10
Play catch Go to bed
jumping Meditate
with a pal early
jacks

Help clean
the house
Stand on
1 foot for
1 minute :r" ^
oft^.. \\ ~-
^°^. tt
b^^1
.
 Onernouth, *two eors!
We should listen more
than we talk;
-^

o®0

Sharing your thoughts and ideas with

others is an important part of your
mental wellness. It helps you feel valued r
and understood.

Strong communication skills take time

\.^ to develop and lots of practice! It means c3
-^- ^J learning thfe best ways tol use your words,
and listening to and understanding others.

To have a good conversation, try active v'/

.

listening. Pay attention to the person

talking. Watch what they say with their
body and face. That helps you really
£?
.
understand what the other person says.

This section of the book will help you learn

^00 some good communication skills.

-^

. ^-
^^
86
 TOOL KIT

THINKBefore You Speak

If you're unsure whether your words will hurt someone
or help them, use the THINK strategy.

TRUE
Ask yourself, "Is this TRUE?"
Think about whether the
information could be a rumour.
0
v

HELPFUL
Ask yourself, "Isthis HELPFUL?"
Think about howyour words will
affect the other person.
v

Ask yourself, "Is this INSPIRING?" ^ 0

Think about whether your words are
bringing out the best in someone. 0

^
iVECESSARY
Ask yourself, "Is it NECESSARY?" "\
Think about whether you really need
to sharethe information.

<.
KIND
Ask yourself, "Is this ND?"
Think about others' feelings.
0
Turn the "blame" sentences
into <(IM statements
by filling in the blanks.
Notice how the
messggeschange'
T ...
Youshouldn't leave people out.
I feel u set
when you leave eo Ieout
because the 're excluded.
I would like ou to include other
eo Ie when we la .

^
You always ignore my ideas. You're being bossy.
I feel I feel
when you when you
because because
I would like I would like

You brag too much. You never share with me.

I feel I feel t

when you when you

because because
I would like I would like
 ^

Whatmakes
someone a <
communicator^
Brainstorma 'ist
of ideas1.

P tt. 89
 Better or
orse?
Thewayweactwhenwe're
o navl"9aconflictcanmakethe
o- SftUQtionbetterorworse.
Lookattheactions below.Shadethem in.
(^Red- Maketheproblemworse g^ ,^^^ ^^ ^^
Argue with
the other Roll your Try to
Yell Make eyes
person control
threats
the other
person

contact
Be open-
minded
Say sorry,
Be rude
if needed Fight

Listen to
Share the other
Complain Control your Blame
your person the other
actions
feelings person

Cross your Show respect

arms over Use angry,
your body Use manners forceful
Speak words
calmly

Point fingers
Be
Be Make fun of
bossy Try to hurt the other
disrespectful
feelings person

90
Finish the comic strip. Show how good
communication can solve problems.

^.
n^
^

P . 91
r
. <9<9'}<
\

r Excited

You can listen with

-i

your eyeslPeople's
'faces and bodies
* r

can tell us what

they're thinking.
(^ Use the shdpestQ
make creatures.
Draw faces and
bodies to show
the feelings* Bored

Sad <\

^
^
\^

Confused

92
If you could communicate
with any animal, which
would you choose? Write
what you'd talk about.
Draw a picture of your
conversation.

^^<

P Cl. 93
 CRflFT
("r

. (^
f.^

YOU'LLNEED: Paper
Scissors
Markers

STEPS: "VK

1. Fold up the bottom

2. Fold up the bottom 3. Unfold the paper.
corner of your paper.
Make a triangle. corner. Make a triangle. Fold the corners to the
Cut off the top. middle. Then flip it over.

, .

4. Fold the corners to 5. Add numbers.

the middle. 6. Lift the flaps. Write
questions you can
ask friends.

r^». i* 8

7. Close all the flaps. 8. Use your fingers andthumbs to open your catcher
Fold the paper in half. and make the points.

94
 CHALLE E

These activities help improve communication.

Try them, then shade them in.

Ask friends Make eye

Think before
contact when Tell a joke
questions you speak
talking

Take Listen to
5 deep Encourage List ways to
a friend nature for
breaths listen well
5 minutes

Play
charades Listen more Walk with Play
with than you talk a friend I Spy
someone

Teach
Create a someone
Describe
postcard a game
Sing a song your
you like feelings

Tell a story
Ask about
someone's
day 0 ^ -c^
0

^uto^e A
^^ft
to^^'
^» '^ -'
 I'm not alone. '.
My friends and family
will help me,,
-^

Q00

It can be hard to ask for help.

Somehow, we have the idea we should
always manage alone.

Asking for help is okay! It's even the smart

thing to do when you're having trouble.
^ . f You want to be independent, and that's <5
.

-^- <^' a good thing. But you're learning new

things, trying new things, and sometimes
life is a bit confusing. It makes sense that
sometimes you'll need a little support. . N'/
This section of the book will help you learn
about asking for help and give you some
's^ ideas to do or try when you're unsure,

/rc?

-'^-l

. ^-
^-^
96
 TOOL KIT

you figure out the best ways to solve your problem.

Ignore it
Talk it
Talk to a
out
teacher

Walk flsk an
away
Problem: adult
\ for help

flpologize
Tell a
friend

Compromise
Share

Do
Take something
turns else
^ ^
Theabilitytoaskforhelpisa strength.
It'sgoodtopractise!Fillthespeechbubbles
wfth things youcouldsayto get help.
^

9 y[.

^
NO:£^K"S^,

I needed help
finding a book for
my project. 1 asked
the librarian and
he showed me how
to look it up on the
computer.

99
 you are a hel erl ^.
N ^
Youhave'manytalents,skills,andtraits
thatmakeyoua greathelper! .. ^
''ma9oo<'ftf, nd^^.
'use:
Things I can teach others:
^
-I

V,.

Things I'm goodat:

Myspecialskillsandtalents:

, canhe>P^SW- I'm a good listener because:

100
 ^
^-
0

0 0

0 0
0
0

"~'^L \^
0

.. <,

0
0

0"
0

\J
11 M

v^
101
 r'P
1^
Youhavemanypeopleinyourlifewhocanhelpyou! c"
Theyhavedifferentstrengths'andcanhelpindiffere'ntways. fr

Whocan help you with these things?

Math Studying Feeling

fora sad
test

Reading Spelling Learning

anew
\ skill

Friend Fixing Feeling

problem '(something lonely

^.^

^
Confused Feeling Feeling
about a scared worried 's
project ^

l.w,

L-.
102
Draw a picture.
Show a way you
can help your
community.

103
 RAFT

e
c

YOU'LL NEED: 8 small, flat stones Black marker

Paint (2 colours) Cardboard

STEPS:
Collect smooth, flat' 2. Paint 4 stones dne 3. 'Paint the other
stones. Wash them colour. Letthem 4 stones another colour.
with soap. and water. dry and then draw Let them dry and then
Let them dry. Xonth^m. draw Q on them.

4. Create the tic-tac-toe game board on:tbecardbo&rd. 5. Find a friend or

It can be as big or small as.you like. Use your marker family member and
to create the lines. play the game!

104
 These activities can help you ask for help or
help others. Try them, then shade them in.

Ask a Include
friend how Smile at someone Share your
they're 10 people who's feelings
doing left out

Talk to Do an Make List

an adult act of someone solutions to
you trust kindness laugh a problem

List people Draw Take a

Go to bed
you can yourself break to
talk to as a hero meditate
early

Listen List Do
Say hi to
5 people
to a today's something
friend feelings you enjoy

**

Help with
Offer to
help the
~ /'' <»6 FO^
r^\^
a chore ' xa.
teacher
1'^':
'

. ... ».
(v
\ /'
ss
to^"11"
t
\
\
\
\
s ^
/
/

»_ ./
 r

When I need a brain

break, ! log off arid
go.forawalkf
-^I

©0©

Technology is fun! You can play games,

talk to friends, watch interesting things,
and even do schoolwork.

But too much time in front ofa screen isn't

goodforyou.That'sbecauseit cantakeaway
N.f from time youcanspenddoingotheractivities <3
-^- ^ that care for your mental wellness, such as
playing outside, meeting friends face-to-face.
or doing hands-on activities.

This section ofthe book will help you learn . N'/

howto balance your tech time withscreen-free
activities so you can have fun online and
yg^? takecareofyourmental health.

Q0

-^:
-^-
106
^-^
 TOOL KIT

A Mindful Moment
Looking at screens can make your eyes hurt and your brain feel
fuzzy. When that happens, take a mindful moment.

List things
you can hear.

List things List things

you can smell. you can feel.

Name thing
you can taste.
List things
you can see.
 Connect the Dots Game
jill,! You'll need: Thegoal:
. A friend or family member To complete as many
It . 2 markers, different colours boxes as you can
la Howto play:
1. Each player must use a different colour marker.
2. Players take turns connecting the dots, one line at a time. Ifit's
your turn, you can connect any two dots that are next to each other!
3. When a player completes a box, they colour it in.
4. Thegameis overwhenthe pageiscompletely filledwithboxes.
5. The player with the most boxes filled in wins!

s' . ^
v

4
^

^
:-^
^ 6'
108
^T^rS.^^

I'd like it to take

me to different
places!

109
 }fi/^atwouldthe
^or/d andyour
^- - ^ay:to-dayiife'be
'. . " 'il<etftheaitennet
didn't exist?

110
 ,^
Screen-Flr fl-Zl /~\

Try to list a screen-free activity for

each letter of the alphabet.

^ y

Bonus: Try as many safe activities as you

can! Check them off when you do them.

111
 ^ scr^^
^cflMen9er Take a walk.
(Askpermission first!)
Howmanyofthesethings
9^
J.

'».-

can you find? Shade them in /s--'

»
A basketball Something A plant with
A red car
hoop ' yellow thorns

Aspiderweb, Something A flying

bumpy A bird
insect

A trash can Something. , Moss on

Wind chimes
loud
Os a tree

\
A puddle A bike A flat rock A slug, snail,
or worm

3 types of I ' I
"Something A crawling.
leaves A cool stick',
tiny insect
l:\'^';
< ., //
11'

Spendingtime outside is a greatway to

giveyour braina breakfrom the screen.

^^
s^
112
Sometimesyoumightfeellikeyou'vehadtoo^muchtechnolo9y.
Whenthathappens, it'stime for a brainbreak!

Complete this design

by repeating the shapes
and patterns. Then
colour it in!
0
0° 0 0

>-->° c>'
\
t \
/ »
/ 0

0 0 _ , ''
^ ~ ~ c-f

» /
\ *
\ *
^, /
)<^
.' . '
>\
'»
.
---<----

Go slow! Try to make the shapes match asclosely

as you can. This activity can help you feel calm.

113
 CRflFT

YOUZLNEED: Flashlight Pencil Tape

Scissors Thumbtack
<r Black paper or pin

STEPS:

1. Trace the end of your 2. Carefully cut out 3. Copy the

flashlight on the paper the circles. constellations from
4 times. this page onto your
cut-out circles.

<»-
3»
1234
,<

^!.
OipPer
4. Pokehbles through
the marked dots.
The holes must
be big enough
for light
to shine
through;
^
Or»on oWer
5. Place the paper
constellation cut-out
over the end of your
flashlight. Secure it
with tape.
Stargdzing isa relaxing activity. Ona clear night,
see how many of your constellations you can spot!

-114
 CHflLLE GE

Try these activities when you need some

screen-free time. Shade them in.

Create Look for Create an

Read
a book
a comic shapes in obstacle
strip clouds course

Cook with Do yard- Play a team

Write
a family work for sport with
a poem
member the elderly friends

Make a
Create art Tidy your
scavenger Birdwatch
room
hunt

Describe an Create
Visitthe Have
imaginary a board
library a picnic
world game

Visit
a friend Build ^Kat 'e-\
or family
member
a fort
°'\
ond
<^
^
.

\\

v^^-
 I'm awesome and you
are too. Sometimes
wejust nped to
remind ourselves! -^

G© @

^
\'
Self-confidence is about your opinion.
It's what you think about yourself and

\.^
' the things you cando. <5
.

-^- ^ When you have self-confidence, you trust yourself.

You know your strengths and weaknesses. You set
realistic and achievable goals. That's smqrt! You
can talk about your thoughts and feelings. vv'.
If someone criticizes you, you think about
whatthey say without getting upset.

y^S Thissectjoh of the bookwill help you see how

great you are and give you some things you
can do or try when you have doubts.
fO 0

-'^

-^-
^^
\
116
 TOOL KIT

Bubble Breathing
Sometimes negative thoughts pop into your head.
When they do, try this breathing technique to
help you blow them away. \»/
'»»v

\<
(^

\1/
^s

Imagine you*re holding a bubble wand

and a jar with bubble solution.

Dip your wand into the jar and think about the
negative thought you want to blow away.
Take a deep breath through your nose and hold up
your wand.

Slowly breathe <syt of your mouth, .

as if you're blowing a stream of bubbles.
Blow until you're out of air.

Start again. Blow away all your bad thoughts.

 rieving a goal can be hard.
It takes sd -confidencel
A vision board canh^lp you setgoals, see
yourdreams,andfocusontheamazing
things you want to achieve.

Vt »// Draw a picture of yourself

.\
v reachingoneofyourbiggoals.
^s^ ^ Whatare your big goals '' /
.
^ forthisyear? ^

/
^ or-pict»rwjr. show
'gourdreo*ns-

What are your dreams for

the future?

1
^ <^ ^

Whatarethings you'd liketo learn or try?

 Drawor write
abouta timeyou
felt confident.

P tt. 119
 /<^,

Let'sgetto knowconfidence! y
Whatdoesself-confidencelooklike?
Whatdoesitsoundlike?Whatdoes
it feellikewhenyouhaveit?
^7FeelsLike Looks Like
'Sounds Like

Standing
tall

120
 Reaching goals builds sel -con idence!
TrytheSMARTgoal method. SMARTgoalshelpyouthink
-ofall thesteps you'll needto taketo besuccessful.

What exactly do you want to do?

^CASU^g^^ How will you track your progress and when

will you know you've reached your goal?
\

List the specific steps you must take

to reach your goal.
\

Is it possible to reach your goal with your

current skills and resources?

When will you complete your goal?

<> .

ft
P &. 121
 Sometimes weworry people are thinking bad things about us.
The good news is they're usually not thinking about us at all!

What Cam thinks What people are

people arethinking probably thinking

I have a
Cam is tummy ache
annoying. ^ and want to /
go home.

I don't want
to be Cam's
partner.

y x
Cam
breathes too
loudly.

-s>
Cam looks
weird today.

122
 Fillthepagewithinspirational sayings.

, CMI»>W""U'

0 -^

P 0>. 123
 CRflFT
/

YOU'LL NEED: * Smooth flat * Paint &

rocks paintbrushes
Soap & water Markers

STEPS:
1. Collect smooth, flat 2. Paint and decorate 3. Keep the rocks for
rocks. Wash them with the rocks. Write your yourself, give them to
soap and water. Let inspirational sayings friends and family, or
them dry. on the rocks. hide them around your
neighbourhood!

<- -^«
-fcV?
^ . ^

^^^^.. . ... .. -^
Make a list of inspiring sayings that you can add to your rocks. ' '

!w^

124
 These activities can help you have more
confidence. Try them, then shade them in.

Read a Write
book about about a Share ideas
Try
something
someone confident with a friend
new
brave animal

Meditate Do your Help

on your favourite Volunteer
someone
strengths activity

Listen to Listen to Write a

nature for Draw a family list of 3
5 minutes member blessings

Play a
Make up
Take a walk Dance game with a song
someone

Dress up
in your
Do a good
job cleaning
. <co1'^^
best outfit your room

^
^^
>^.
 ^\\Vt' It /^
^ Way to go!You're working
<<
^
onyourWellnessProject. ^
\
///, I I \\\\
BaA<^

\
H Hf -^
^>^^
^\'^\i

/
I have many / 1 am thankful
unique gifts for many
and talents. things!

I am capableof
great.things.

^OR^^
\
Li^
'^ ^
^
/^ v
I will not let
I am strong
worry control
inside and out.
my thoughts.

I understand
my feelings.
 Eachtime you finish a section in your activity
book, cut out the badge and glue it here.
Try to collect them all!

t&i

, '>^^DS^>^ -4 A-^
/. ^v "^. \\
, ^ ^ ^\ ^
0
u
/
.^

I can create I share and

strong listen to
friendships. ideas.
I take care
of my body
and my mind.

~^,

'^ ^^^<>\
^. \\
'A ' \

\ / /'

I am an
I'm not afraid
to ask for help. 'important part
of this world!

I balance my
time on-screen.
 ^

-^ -^-

I Will BeKindto My Mind

I will remember:
0 Mistakesare proof
that I'm trying.
I can talk to people
when I'm worried.
A thankful heart is I can askfor help
a happy heart. when I need it.
I'm strong and will get I make the world
up if I'm knocked down. a better place.
My feelings are I am a uniqueand
important and awesome person!
my opinions matter.

(Name)

.^

128
Congratulations!
Wedid it!