Your well-being is our top priority
We continue to provide all counselling sessions and programs online for all who need it.
We continue to support our community and provide barrier-free counselling with no wait list.
Since COVID-19 restrictions were put in place, CCC has maintained our counselling services, seamlessly transitioning to remote counselling with no wait list and no financial barriers. To ensure the safety of our clients and staff, for the foreseeable future, we will continue to provide all of our counselling programs and services online or over the phone.
We care deeply about the well-being of our clients and staff and feel it is in their best interest to avoid any potential health risks.
We will continue to monitor COVID-19 information from the Chief Medical Officer of Health and will keep you informed of any changes to our services.
Please continue to check our website for updates.
In order to help protect our clients and staff, all counselling sessions will be conducted via phone or online, effective as of Monday, March 16.
We remain committed to safeguard the well-being of our clients and staff and continue to providing counselling for all who need it. Since March 16, 2020 and for the foreseeable future, all counselling sessions are taking place over the phone, or online. You can register for counselling online, register by phone at (833) 827-4229, or you can download the intake form and email it to us or fax it to 403.265.8886.
We will continue to communicate with you if there are updates or events that may impact service.
About COVID-19
Financial Resources
Canada Emergency Response Benefit for eligible workers who have lost their income due to COVID-19
Information on utility payment deferrals, student loans repayment deferrals, education property tax freeze, and more
Other federal government initiatives such as income tax filing extensions, and increase to the Canada Child Benefit and GST rebate
How to manage stress and anxiety
We have put together some resources and guidance on how to manage stress, anxiety for you and your loved ones.
We’ll continue to add to this resource page, so feel free to check it frequently.
How to talk to your kids about COVID-19
Don’t be afraid to talk about it. Your children have probably been hearing information on the news and from their friends. Make sure they know that they can talk to you about what is going on and what they’re feeling. Use this opportunity to give your children factual information that isn’t as emotional or exaggerated as what they might be hearing from other sources.
Be honest but limit the amount of information you’re giving your children. Too much information at one time can be overwhelming. And it’s okay if you don’t have all the answers
Listen to your child and answer the questions that they have. Reassure them that they are safe.
Manage the stress and anxiety that you are feeling. Do your best to remain calm around your children. Your children will have a better sense of how to feel and behave from your actions.
Let your children know what you and your family are doing to stay safe. It will give children a sense of empowerment to know that they have a role in preventing the spread of the virus.
Structure and routine are important. The predictability of a routine can create a sense of calm.
Continue the conversation. Make sure your children know that they can always talk to you when have more questions or are feeling worried.
What does anxiety look and feel like?
The COVID-19 virus and the efforts to minimize its spread, has caused many changes to our daily lives and has brought a great deal of uncertainty. It is natural to be concerned or worried during this time but it’s important to know when that worry is turning into anxiety. Here are some signs to keep an eye on:
Anxiety has a lot of potential physical symptoms that could include:
Headaches
Stomach aches
Muscle aches and tightness
Clenched jaw
Some of the emotional, mental, and behavioural symptoms of anxiety are:
Difficulty concentrating
Pacing
Nervous fidgeting
Restlessness
Irritability
People who are struggling with anxiety are often worrying about the future and the uncertainty around the future. If anxiety is making it difficult for someone to cope with our current situation, they should reach out for help.
What can I do to reduce my stress and anxiety?
Focus on what you can control — time you wake up and go to sleep, your diet and exercise, etc.
Make plans for your time and break it down into small, manageable tasks — plan time for work, relaxation, talk to friends and family, etc.
Create a routine that will give you a sense of predictability and structure — create a schedule of when to do each activity during the day for you and your family
Recognize that the worry you are feeling is very normal
Limit news and social media that would increase your worry — you can still keep informed but limit the amount of time and the number of times you get the news and only from reliable sources
Spend time outdoors — go for a walk in your street, to your backyard or front porch
Prioritize healthy habits — exercise, healthy diet, sleep, etc.
Connect with the people you care about over the phone or online
What are some tips I can use for a more restful night?
Now more than ever, it’s important that we get good quality sleep. Sleep is critical in helping us maintain our physical and mental health and in allowing us to cope better during times of stress. Here are some tips to improve the quality of your sleep:
Get the right amount of sleep. Adults should aim to get 7 to 9 hours per night, 8 to 10 for teens, and 9 to 11 for children. These are the ranges of sleep times to help you function at your best.
Try to keep a regular sleep routine. Keep your bedtime and the time you wake up in the morning the same each day — try not to vary it by more than 90 minutes, even on the weekends. A consistent sleep routine helps hormones in our bodies to be released at the same time each day ensuring a proper rhythm and a well-regulated body.
Naps are a good thing. Napping can be a great way to boost alertness, productivity, and mood. Taking naps that are 20 minutes or less in the middle of the day, between 1 p.m. and 3 p.m. are ideal so that it does not affect your ability to fall asleep at night.
Step away from the screens before bed. About 60 to 90 minutes before you plan on going to bed, turn off any screens, and participate in a relaxing activity that will help prepare your mind and body for sleep like taking a bath or reading a paper book. The light and interactions from digital screens send signals to the brain to stay awake and can make it difficult to fall asleep.
For more tips and information on how to get a good night’s sleep, watch our Facebook Live video with Dr. Amy Bender where we discussed the importance of sleep in times of stress.
To minimize the spread of the virus, we’ve all been encouraged to distance ourselves from others and spend as much time as we can at home. For many this can cause us to feel very lonely and isolated. A deliberate effort should be made to alleviate those feelings and maintain our connections with the people we care about and our community. Physical isolation doesn’t have to mean emotional isolation.
Make time each day, even if just for 5 minutes, to reach out to a friend or family member on the phone or over a video chat.
If you are feeling well, look for ways you can help your community. Seniors especially may be feeling extra vulnerable and isolated – find ways of showing they are not alone such as shoveling their sidewalks or talking to them on the phone.
Find a way to participate in a common activity with a group even if you can’t be in the same room. Some examples are starting a book club or watching a movie or show at the same time while on the phone with each other.
Occupy your time with activities you enjoy. When boredom hits, it’s much easier to ruminate and dwell on the lonely feelings we may be experiencing. Plan your day with lots of projects and activities that bring you joy.
What can I do to help the feeling of loneliness and isolation?
Mindfulness and meditation help us to stay in the present moment. When we’re anxious, we’re preoccupied with the future and all the unknowns. Focusing on the present through a practice of mindfulness and meditation can help calm a worrying mind and regulate our breathing, which can be elevated when we feel anxious.
Meditation doesn’t need to take a lot of time, even 5 minutes can be helpful. And the more your practice mindfulness, the easier it will feel and the more helpful it will be. There are many guided meditations that can be found on YouTube or wherever you get mobile apps.
How can meditation and mindfulness help me cope with stress and anxiety?
We’re all trying to navigate the best we can with the life changes that have been caused by the coronavirus. Many of us are now working from home and spending significantly more time with our partners and families. Being in such close quarters, 24 hours a day, can cause strain on any relationship. And with the added stress of these uncertain times, we have to be mindful of how we interact with the people we love and make choices to keep our relationships healthy. Here are some helpful tips:
Recognize and validate each other’s emotions during this trying time. Each of you may be feeling different fears and stresses about the future. Make sure you are actively listening and show empathy to your partner’s concerns.
Quality over quantity. You might be spending all your time in the same house, but make sure to set aside quality time to be with your partner and nurture your relationship. You may not be able to go out on dates but you do have the opportunity to get creative – dress up and make dinner together, play board games, go on walks together. Make an effort to let each other know that your relationship is still a priority.
Take time apart. Whether it’s watching a show in another room, spending some solo time outside, or taking a relaxing bath, it’s important to take time for yourself. If you’re finding the constant contact is creating tension, step away from each other for a while and give each other space.
Keep your relationship strong while house-bound
Facebook Live question and answer series
