1. Read a book 2. Call a friend 3. Exercise more 4. Connect with loved one 5. Virtual boys/girls night 6. Learn language 7. Family dinner 8. Journal 9. Spring clean 10. Declutter 11. 1-on-1 time with siblings 12. Balance budget 13. Start a side hustle 14. Movie night 15. Family game night 16. Write a letter 17. Read the bible 18. Arts & crafts 19. mani/pedi 20. Take a bath 21. Family scrapbook 22. Dress up 23. Dance party 24. Learn new skills 25. Finish laundry 26. Write a book 27. New T.V series 28. Paint 29. Rearrange furniture 30. Build a fort 31. Plant a garden 32. Cook dinner 33. Fix things 34. Skype with family 35. Sing karaoke 36. Do a puzzle 37. Go for a walk 38. Celebrate holidays 39. Colour 40. Bake or cook

1. Teach yourself a new skill 2. Watch an inspiring Ted Talk 3. Start a blog on Wordpress 4. Download useful apps 5. Learn something new 6. Make a candle 7. Write in a journal 8. Make a to-do list 9. Organize your drawers 10. Discover your love language 11. Make a scrapbook 12. Go on a bike ride 13. Delete old messages and emails 14. Have a cup of coffee and read a magazine 15. Unsubscribe to services you aren’t using anymore 16. Draw something 17. Declutter your desk 18. Try a new relaxing hobby 19. Write a positive review on Yelp 20. Create a monthly schedule 21. Online shop/ treat yourself to a small gift 22. Make a pros and cons list 23. Bake/cook a new recipe 24. Read a insightful book 25. Research self care tips for your Myers-Briggs personality type 26. Clean out your car 27. Write a song 28. Organize your fridge and throw away expired items 29. Create a Pinterest vision board 30. Drop off a present at a friends house 31. Declutter your beauty products 32. Listen to a new music playlist 33. Begin learning a new language 34. Colour coordinate your closet 35. Start a bullet journal 36. Redecorate your room 37. Paint something 38. Listen to a podcast 39. Go to the beach 40. Backup your laptop 41. Catch up on household chores 42. Improve your nighttime routine 43. Watch a documentary 44. Call up a friend 45. Do a puzzle or brain teaser 46. Write a thank you card 47. Keep a daily dairy 48. Go on a walk 49. Give yourself time to unwind 50. Workout or do yoga 51. Volunteer in your community 52. Make a bucket list of your top goals and dreams 53. Start a new series 54. Hang out with your siblings 55. Finish your homework 56. Tie dye 57. Do your makeup 58. Watch youtube 59. Go to a sports game 60. Play a game 61. Go for a run 62. Have a home spa day 63. Read your favourite book 64. Watch a funny movie 65. Go to the library 66. Meal prep for the week 67. Paint your nails 68. Go on Pinterest! 69. Colour a colouring book 70. Go on an adventure

• 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

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

1. Have a good morning routine to wake up to 2. Try reading or listening to nature sounds or calming music to relax 3. Keep your phone on silent when you’re trying to sleep 4. Have a good night time routine that winds you down 5. Schedule a bed time that allows you to have enough sleep 6. Set good boundaries around your bedtime routine 7. Stay away from caffeine before going to bed, drink something soothing 8. Make sure you create an environment that allows you to get a good night sleep 9. Write or read before bed to clear your mind 10. Keep a dream journal

• 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

• 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)

• 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)

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)

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)

• 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

1. Practice! Practice! Practice! 2. Exercise your brain - the more you use it the stronger and smarter it becomes 3. See challenges as opportunities to grow! 4. View failure as one step closer to your goal 5. Ask questions when you don’t understand things! 6. Seek self-compassion not approval from others 7. Look for ways to improve 8. Try a new path or strategy when one way is not working out 9. Work harder to get smarter 10. Add “yet” to the end of “can’t” sentences 11. Remind yourself that you can do hard things 12. Set goals that are specific and doable 13. Learn from mistakes! 14. Use your creativity 15. Avoid comparing yourself with others; instead, learn from them 16. Remember your intelligence is expandable 17. Persist, keep working towards your goal even and especially when it’s difficult 18. Instead of saying “I’m not good at this” ask, “what am I missing?” 19. Accept and embrace your imperfections 20. Focus on your effort, not on the end result 21. Share what you’re learning! 22. Use positive self-talk 23. Believe that change is possible 24. Don’t give up until you are proud 25. Think outside the box!

• 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...

• 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

• 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

• 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

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!

• 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

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