Question 1

40 things to do while social distancing

Accepted Answer

Read a book
Call a friend
Exercise more
Connect with loved one
Virtual boys/girls night
Learn language
Family dinner
Journal
Spring clean
Declutter
1-on-1 time with siblings
Balance budget
Start a side hustle
Movie night
Family game night
Write a letter
Read the bible
Arts & crafts
mani/pedi
Take a bath
Family scrapbook
Dress up
Dance party
Learn new skills
Finish laundry
Write a book
New T.V series
Paint
Rearrange furniture
Build a fort
Plant a garden
Cook dinner
Fix things
Skype with family
Sing karaoke
Do a puzzle
Go for a walk
Celebrate holidays
Colour
Bake or cook

Question 2

70 things to do when you're bored

Accepted Answer

Teach yourself a new skill
Watch an inspiring Ted Talk
Start a blog on Wordpress
Download useful apps
Learn something new
Make a candle
Write in a journal
Make a to-do list
Organize your drawers
Discover your love language
Make a scrapbook 
Go on a bike ride
Delete old messages and emails
Have a cup of coffee and read a magazine
Unsubscribe to services you aren’t using anymore
Draw something
Declutter your desk
Try a new relaxing hobby
Write a positive review on Yelp
Create a monthly schedule
Online shop/ treat yourself to a small gift
Make a pros and cons list
Bake/cook a new recipe
Read a insightful book
Research self care tips for your Myers-Briggs personality type
Clean out your car
Write a song
Organize your fridge and throw away expired items
Create a Pinterest vision board
Drop off a present at a friends house
Declutter your beauty products
Listen to a new music playlist
Begin learning a new language
Colour coordinate your closet
Start a bullet journal
Redecorate your room
Paint something
Listen to a podcast
Go to the beach
Backup your laptop
Catch up on household chores
Improve your nighttime routine
Watch a documentary
Call up a friend
Do a puzzle or brain teaser
Write a thank you card
Keep a daily dairy
Go on a walk
Give yourself time to unwind
Workout or do yoga
Volunteer in your community
Make a bucket list of your top goals and dreams
Start a new series
Hang out with your siblings
Finish your homework
Tie dye
Do your makeup
Watch youtube
Go to a sports game
Play a game
Go for a run
Have a home spa day
Read your favourite book
Watch a funny movie
Go to the library
Meal prep for the week
Paint your nails
Go on Pinterest!
Colour a colouring book
Go on an adventure

Question 3

Ways to be creative

Accepted Answer

Write a list
Take more pictures
Stop planning, start doing
Sketch, doodle, draw
Listen to music
Walk in the rain
Watch less TV
Paint
Create a dream board
Eat good food
Write letters to friends
Dance
Journal 
Read poetry
Complete crafts
Decorate your room

Question 4

types of self-care + areas to improve

Accepted Answer

Physical
Sleep
Stretch
Walk
Healthy food
Psychical relief
Yoga
Rest
Run
 
Emotional 
Stress management
Emotional maturity
Forgiveness
Compassion
kindness
Social
Boundaries 
Support systems
Communication
Time together
Ask for help 
 
Spiritual
Time alone
Meditation
Yoga
Nature
Journaling
Sacred space
 
Personal
Hobbies
Knowing yourself
Personal identity
Honouring your true self
 
Space
Safety
Healthy living environment
Security and stability
Organized space
Cleanliness 
 
Financial
Saving 
Budgeting
Money management
Splurging
Paying bills
 
Work
Time management
Work boundaries
Positive workplace
More learning
Break time

Question 5

10 self-care tips for a good sleep

Accepted Answer

Have a good morning routine to wake up to
Try reading or listening to nature sounds or calming music to relax
Keep your phone on silent when you’re trying to sleep
Have a good night time routine that winds you down
Schedule a bed time that allows you to have enough sleep
Set good boundaries around your bedtime routine
Stay away from caffeine before going to bed, drink something soothing
Make sure you create an environment that allows you to get a good night sleep
Write or read before bed to clear your mind
Keep a dream journal

Question 6

Some fun things to do!

Accepted Answer

Buy beads to make bracelets
Bake cupcakes with sprinkles
Go see a midnight movie
Watch the sunset
Have a tea party and make tiny sandwiches
Fill your ceiling with glow-in-the-dark stars
Go through old magazines and make collages
Make popsicles out of your favourite drink 
Send postcards
Plan a weekend vacation
Have a bubble bath
Buy cozy socks
Redecorate your house while listening to music
Start a new book or book series
Plant a flower or your favourite veggies!
Get a disposable camera and go for a walk around your city
Buy a bunch of balloons and have a pizza party
Paint your nails a neon colour
Have a T.V series marathon
Go thrift shopping for funny t-shirts
Volunteer at an animal shelter

Question 7

National resources (information about mental health and therapy)

Accepted Answer

Psychology Today
Canadian Mental Health Association (416-646-5557)
Canadian Psychological Association (1-888-472-0657)
Mental Health Commission (613-683-3755)
eMental Health
Government of Canada
Canadian Association for Suicide Prevention (204-784-4073)

Question 8

National Crisis Hotlines

Accepted Answer

Canada Drug Rehab Addiction Services Directory (toll free helpline: 1-877-746-1963)
Centre for Suicide Prevention (1-833-456-4566 or text 4564) 
Crisis Services Canada (1-833-456-4566, or text 45645)
First Nations and Inuit Hope for Wellness Help Line (1‑855‑242-3310)
Kids Help Phone (1-800-668-6868)
National Eating Disorder Information Centre (toll free helpline: 1-866-633-4220, toronto: 416-340-4156)
Native Youth Crisis Hotline (1-877-209-1266)

Question 9

Resources by province (places to get help)

Accepted Answer

British Columbia
Adlerian Psychology Association of B.C. (604-742-1818)
B.C. Association of Clinical Counsellors (​1-800-909-6303)
British Columbia Association for Marriage and Family Therapy
Crisis Centre (1-800-784-2433)
Canadian Mental Health Association - British Columbia Division (1-800-555-8222)
Alberta
Psychologists's Association of Alberta (1-888-424-0297)
Alberta Association for Marriage and Family Therapy
Distress Centre (403-266-4357)
Canadian Mental Health Association - Alberta Division (780-482-6576)
Saskatchewan
​Psychology Association of Saskatchewan 
Saskatchewan College of Psychologists (306-352-1699)
Saskatchewan Association for Marriage and Family Therapy 
Saskatoon Crisis Intervention Service (306-933-6200)
Canadian Mental Health Association - Saskatchewan Division (1-800-461-5483)
Manitoba
Manitoba Association for Marriage and Family Therapists
Manitoba Psychological Society (204-488-7398)
Manitoba Crisis Line (1-888-322-3019)
Canadian Mental Health Association - Manitoba Division (204-982-6100)
Ontario
Ontario Society of Psychotherapists (416-923-4050)
Ontario Association for Marriage and Family Therapists
Ontario Psychological Association
Ontario Mental Health Helpline (1-866-531-2600)
Canadian Mental Health Association - Ontario Division (416-977-5580)
Quebec
Association des psychothérapeutes psychanalytiques du Québec
​Ordre des psychologues du Québec
Action on Mental Illness (1-877-303-0264)
Centre de Prevention du Suicide de Quebec (1-866-277-3553)
Newfoundland and Labrador
Association of Psychology in Newfoundland Labrador 
Newfoundland and Labrador Counsellors' and Psychologists' Association
Mobile Crisis Response Team (1-888-737-4668)
Canadian Mental Health Association - Newfoundland and Labrador Division (1-877-753-8550)
New Brunswick
College of Psychologists New Brunswick
Chimo Helpline (1-800-667-5005)
Canadian Mental Health Association - New Brunswick Division (506-455-5231)
Prince Edward Island
Prince Edward Island Counselling Association
Family Service PEI (1-866-892-244)
The Island Helpline (1-800-218-2885)
Canadian Mental Health Association - Prince Edward Island Division (902-566-3034)
Nova Scotia
Association of Psychologists of Nova Scotia (902-422-9183)
Native Alcohol and Drug Abuse Counselling Association (1-866-588-5954)
Nova Scotia College of Counselling Therapists (902-225-753)
Capital Health - Mental Health Mobile Crisis (1-888-429-8167)
Canadian Mental Health Association - Nova Scotia Division (1-888-429-8167)

Question 10

Resources by territory (places to get help)

Accepted Answer

Yukon
Yukon Distress and Support Line (1-844-533-3030)
Yukon Health and Social Services (1-800-667-8346)
Northwest Territories
Northwest Territories Help Line (1-867-767-9061)
Nunavut
Nunavut Kamatsiaqtut Help Line (1-800-265-3333)

Question 11

Things to be thankful for

Accepted Answer

Books
Laughter
Creativity
Starry skies
Awareness
Healing 
Connection 
Music
Photographs
Magic
Freedom
Technology 
Kissing
Time 
Sunlight 
Art 
Holidays
Sweetness 
Staring up at the clouds
Wonderland
Dogs
Fairy Tales 
Finding tiny versions of something
Conversations
Nourishment 
Mystery 
The outdoors
Winning a sports game
Change
Nature
Feeding the ducks
swimming
Health
Love
Enthusiasm 
Twinkle lights
Dandelions
Daydreams 
Giving 
Birthdays 
Friendships
Listening to music
Family
Skinny dipping
Dance 
Fashion
cookies
Encouragement
Seasons
Glitter 
Sleep 
Driving with the windows down
Self-love 
Education 
Knowledge
Constellations 
Earth 
Individuality
Home
Rainbows
Ideas
Mail
Love letters
The rain
Sunsets
City lights
Work 
Morning coffee
Cat purrs

Question 12

25 ways to build a growth mindset

Accepted Answer

Practice! Practice! Practice!
Exercise your brain - the more you use it the stronger and smarter it becomes
See challenges as opportunities to grow!
View failure as one step closer to your goal
Ask questions when you don’t understand things!
Seek self-compassion not approval from others
Look for ways to improve
Try a new path or strategy when one way is not working out
Work harder to get smarter
Add “yet” to the end of “can’t” sentences
Remind yourself that you can do hard things
Set goals that are specific and doable
Learn from mistakes!
Use your creativity
Avoid comparing yourself with others; instead, learn from them
Remember your intelligence is expandable
Persist, keep working towards your goal even and especially when it’s difficult
Instead of saying “I’m not good at this” ask, “what am I missing?”
Accept and embrace your imperfections
Focus on your effort, not on the end result
Share what you’re learning!
Use positive self-talk
Believe that change is possible
Don’t give up until you are proud
Think outside the box!

Question 13

10 gratitude prompts

Accepted Answer

A strength of mine for which I’m grateful for is…
Something money can't buy that I’m grateful for is…
Something that comforts me that I’m grateful for is…
Something that’s funny for which I’m grateful for is…
Something in nature that I’m grateful for is…
A memory I’m grateful for is…
Something that changes that I’m grateful for is…
A challenge I’m grateful for is…
Something interesting that I’m grateful for is…
Something beautiful I’m grateful for is...

Question 14

Positive affirmations

Accepted Answer

You are lovable
You are awesome
You are worthy
Trust your wise voice within
You are strong
You are brave
Stand tall with self-respect
Be courageous with your gentle heart
You belong
You matter, no matter what
You bring joy to this world
You are smart
You own this
Believe in yourself 
You are adventurous
Treat yourself with compassion
Talk to yourself like you would a friend
You are enough
Step into your power 
Trust yourself
You are filled with beauty
You are strong like a mountain
You are resilient like a river 
You are free like the sky
You can get through hard things

Question 15

5 things to remember

Accepted Answer

Focus on the good - it’s there
Do something you love - like reading or drawing or playing or dreaming
Go outside
Love who you are now - the past is over, let it go
Keep being brave - it may feel hard sometimes, but the night will end + the clouds will part

Question 16

Coping skills

Accepted Answer

Ask for help
Keep a daily diary
Ride a bike or skateboard
Have a spa day
See your friends
Colour, paint, draw
Take time for yourself
Listen to music
Play a game
Practice yoga
Make a scrapbook or collage
Use kind and compassionate self-talk 
Knit, weave, sew or crochet
Make and play with slime
Practice gratitude 
Journal or write a letter
Take slow mindful breaths
Climb a tree
Kick, bounce or throw a ball
Forgive, let go, move on
Cuddle or play with your pet
Drink water
Smile and laugh
Eat healthy
Use aromatherapy 
Cook or bake
Get plenty of sleep
Take a shower or bath
Stretch
Go for a hike, walk or run
Sing and dance
Say positive affirmations
Take good care of the earth
Garden or do yard work
Try or learn something new
Read a book or magazine
Look at or take photographs
Visualize a peaceful place
Explore nature and discover it’s treasure’s
Drink a warm cup of tea
Use or a stress ball
Do a puzzle
Cry
Clean, declutter, organize
Create origami
Get a hug 
Exercise
Play outside
Jump on a trampoline
Rest, take a break or nap
Do something kind
Build something
Talk to someone you trust

Question 17

feeling BLUE

Accepted Answer

When you feel ANXIOUS
Take a deep breath
Ask for help
Go outside
Create something
Drink water
Write about how you feel
Find a positive distraction
Stay present
Soft or low lighting
Listen to calming sounds - guided meditations, soothing songs
Use noise cancelling headphones
Nature sounds - rain storms or sunny days
Use a sleeping mask 
Manifest 
Changing the temperature to warmer or cooler
Scents that you enjoy
Use a weighted, soft or heated blanket
 
When you feel DEPRESSED
Get out and get sunlight
Express yourself with writing
Stay connected and involved
Keep a list of your strengths and wins
Surround yourself with positive people
Nurture yourself 
Reach out 
Move around
Get creative
Write a song
Paint a picture
Take a cold shower
Get moving 
Dance like nobody's watching
Watch a movie
Write out your feelings
Be kind to someone
Sing like nobody's listening
Be social
Engage your brain
 
When you feel SAD
Treat yourself
Put on a fun outfit
Write a love letter to yourself
Smile in the mirror
Take a nap
Listen to happy songs
Light a candle
Drink some tea
Call a friend
Make something, get crafty
Read a good book
Watch a funny film
Look at the big picture
Take a walk or some time for yourself
Embrace your emotions
Write about why you are sad
 
When you feel OVERWHELMED
Relax your shoulders
Take a break
Three big breaths
Go for a walk
Reconnect to why
List top three priorities
Remember you can handle this
Adjust schedule
Ask for help
Declutter
Sort it out. Organize
Put things where you use them
Write it down
Make it happen
Decide what matters
Say yes to important things
 
When you lack SELF-LOVE
Keep a journal
Focus on positive speech
Follow accounts that promote body positivity
Schedule me time
Treat yourself
Create your own affirmations
Become a better listener
Meditate 
Take quiet time
Unplug from social media
Embrace the present
Maintain an open mind
Wear clothes that make you feel good
Spend time with people that accept you
Identify your strengths and weaknesses
Nurture your passions and hobbies
Remember it’s okay to feel down
Trust your intuition
Acknowledge your emotions
Breathe deeply
Understand your love language
Practice forgiveness
Grow your sense of humor
Declutter and organize your space
Go outside and get some sunlight
Nurture healthy relationships
Speak your truth
Respect the perspectives of others
Celebrate what makes you different
Accept your individuality and uniqueness
Let go of the things you can’t control, it will work itself out
Choose self-love!

Question 18

Daily reminders

Accepted Answer

I am amazing
Positivity is a choice
I am in control of my thoughts
I can do anything
I will get through the storm
It always gets better
I am confident I can achieve any goal
I am releasing self judgement and embracing self-love
I am at peace with my past
I am resilient, strong and brave
I choose to be happy right now
By being myself, I bring happiness to others
I’m letting go of all that no longer serves me
I’ll be my best self today
It’s okay if not everything is perfect
The day is now and I will let it be
I am looking forward to what this day has to offer
I have the power to make it a great day
I will feed my strength
I can grow further

Question 19

Tunes to turn your frown upside down

Accepted Answer

Playlists by Apple Music
Feeling Happy
In My Room
Acoustic Hits
All Day Dance Party
Songs of the Summer
Sing-Along Essentials
Happy Hits
Feeling Good
The Sand Bar
It’s Lit!
Summer Vibes
Karaoke Essentials
Relaxed/Remixed
Living Room Dance Party
Sunshine Pop Essentials
Virtual Hugs
Vibes
Happy Hour
Glam Essentials
Country Caffeine
Playlists by Spotify
Happy Hits!
Happy Pop Hits
Happy Beats
Happy Days
Just Smile
Beats to make you smile
Happy Favourites
Feel Good Classical
Joy Fm 2020
The Bright Side
Dance Pop
Dance Favourites
Happy Dance
90’s Dance Party
Sunny Day
Sunshine Reggae
Sunshowers
Lazy Sunday
Oak Up The Sun
Indie Sunshine

THINGS TO DO WHEN FEELING BLUE 🦋

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