1 of 22

Learn to know your limits and take care of yourself

Be There for Yourself

Home > Resources > Be There For Others Unit Plan > Lesson Plan 6

Slide Deck

2 of 22

Let’s Review!

What is Golden Rule #1?

What is Golden Rule #2?

What is Golden Rule #3?

What is Golden Rule #4?

What is Golden Rule #5?

Slide Deck

Be There for Yourself

What questions or comments do you have?

3 of 22

Be There For Yourself

If I'm overwhelmed, how do I step back without giving the impression I’m giving up on them?

What if a situation or someone’s behaviour is upsetting or triggering to me?

In this lesson you’ll learn…

how to recognize signs that you’re struggling
how to take care of your own mental health so you can Be There for others

Slide Deck

Be There for Yourself

4 of 22

A Word From Lee

Slide Deck

Be There for Yourself

5 of 22

Your mental health is just as important as anyone else’s.

Learn to recognize when you’re struggling, devote some time to self-care, and reach out for help when you need it.

Often, we become hyper-aware to signs that a loved one is stressed, but do you also pick up on your own tell-tale signs?

Slide Deck

Be There for Yourself

What does stress look and/or feel like for you?

6 of 22

Signs You’re Stressed

Slide Deck

Be There for Yourself

Feeling tired, restless, or having a hard time falling asleep

Talking and hanging out with friends less

Difficulty making decisions, solving problems, concentrating, or remembering things

Eating more than usual, or not feeling hungry

7 of 22

Signs You’re Stressed (continued)

Slide Deck

Be There for Yourself

Feeling helpless, overwhelmed, inadequate, unable to cope, or burned out

Smoking, drinking, or doing drugs more than usual

Headaches, increased blood pressure, or increased susceptibility to colds, flu, or infection

Mood swings, or crying more often and more easily

8 of 22

It’s Normal to Get Stressed.

Setting clear boundaries may help avoid excessive stress, but it’s vital to check in with yourself once in a while and carve out some time to unwind.

Slide Deck

Be There for Yourself

9 of 22

Take Care of Your Mental Health.

It’s important to take care of your mental health, just like you do your physical health, but being there for yourself is about more than stereotypical self-care activities (like journaling or treating yourself to a bubble bath).

Maintaining your own mental health looks different for everyone, and it usually isn’t a shopping spree or an Instagram-worthy cupcake.
It’s about noticing when you’re stressed or struggling, knowing what you need to be healthy, and taking the time to do it.

Slide Deck

Be There for Yourself

10 of 22

Take Care of Your Mental Health. (continued)

It’s easy to get caught up in someone else’s needs and focus your time and energy on being there for them when you’re supporting their mental health.

Sometimes we can forget that our own mental health is just as important.
None of us ever have “perfect” mental health.
However, it’s important to pay attention to how you’re doing and take the time to care for your own mental health.

Slide Deck

Be There for Yourself

11 of 22

Three Things to Remember:

Slide Deck

Be There for Yourself

12 of 22

1. Check in With Yourself.

Check in with yourself from time to time to see how you’re feeling and think about what makes you happy.

Ask yourself:

Slide Deck

Be There for Yourself

Your answers to these questions can change over time, so remember to check in with yourself regularly.

If changes in your thoughts, feelings or behaviours become intense, long-lasting, and are having a big impact on your life, these are signs of a mental health problem.

What are signs (thoughts, feelings, behaviours) of poor mental health for me?

What are a few things I like to do that recharge my batteries?

Who can I talk to if I’m struggling?

Show yourself some love and reach out for help.

13 of 22

2. Show Yourself Some Love.

Make time to do the things that make you happy. For example:

Slide Deck

Be There for Yourself

Relax:

Read a book, listen to music, stargaze, watch a movie, take a nap.

Get creative: Sketch, write poetry, paint, play music.

Pamper yourself:

Run a hot bath or shower, paint your nails, sleep in.

Laugh!

Be active:

Walk, skate, bike, board, play sports, get outside.

Connect to:

land, family, friends.

Get your hands dirty:

Cook, bake, garden, clean.

Reflect:

Meditate, journal, spiritual or cultural practices.

14 of 22

Life is busy, so sometimes self care is all about quality over quantity.

To get a good night’s sleep, try to stick to a regular schedule, make your room a sleep haven (blinds, fan, whatever you need), stop staring at screens before winding down and instead, create a relaxing bedtime routine like reading or meditating.
Oh, and avoid having a big meal, caffeine, or nicotine a few hours before bed.

Slide Deck

Be There for Yourself

If you’re having trouble fitting in self care, make a point of eating well, sleeping well, and savouring a bath or shower.

15 of 22

3. Reach Out for Help.

If you notice that you’re really struggling with your mental health — if your struggles become intense, long-lasting, and are having a big impact on your life — reach out for help.

Even just talking to someone can help. Remember, no problem is too small! You could reach out to a friend or family member, a trusted teacher, coach, elder, or maybe you’d rather talk to a professional (like your doctor) or someone anonymously through hotlines, like Kids Help Phone.
The main thing is that you’re not alone; there is help out there.

Slide Deck

Be There for Yourself

16 of 22

Self Care is Not a Treat.

Supporting someone with their mental health is often a long journey.

Progress may come slowly and put you through many ups and downs. Self-care becomes even more important when supporting someone long-term.
Self-care is not self-indulgent; it’s an important part of staying healthy that everyone needs to make time for.
Take care of yourself, and just keep following those Golden Rules.

Slide Deck

Be There for Yourself

17 of 22

Questions from the Be There community.

What if a situation or someone’s behaviour is upsetting or triggering to me?

Answer

If I'm feeling overwhelmed, how do I take a step back without giving the impression I’m giving up on them?

Answer

What if things get worse and I'm not able to help them?

Answer

Slide Deck

Be There for Yourself

What questions do you have?

18 of 22

Activity: Pyramid of Self Care

Slide Deck

Be There for Yourself

19 of 22

Activity: Be There Pocket Guide

Time to get crafty!

Follow the instructions to make your very own Be There pocket guide, then add your personal touch with some colour!

Slide Deck

Be There for Yourself

20 of 22

Be There in Action

What do you want to stop doing or saying when supporting someone who is struggling with their mental health?
What do you want to start doing or saying when supporting someone who is struggling with their mental health?
What do you want to continue doing or saying when supporting someone who is struggling with their mental health?

Slide Deck

Be There for Yourself

21 of 22

Wrap Up: Reflection/Self Assessment

Handout: Check-in!

Take a moment to reflect on what you have learned today.

Slide Deck

Be There for Yourself

22 of 22

Get Involved

Form a community of mental health advocates by starting a Jack Chapter �
Bring more mental health learning to your school or community by booking a Jack Talk

Take our Community Challenge and run your own fundraising event by following our DIY toolkit

Keep in touch with Jack.org by following us on socials @jackdotorg

Slide Deck

Be There for Yourself