The WELLNESS Activity Boo k T HE WEL L NESS PROJE C T Over 1OO fun activities to learn about and care for mental wellness
Published by PiQ Potential Copyright 2O22 © PiQ Potential 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 health-care providers. Printed in Canada by Premier Printing, Ltd. ISBN: 978-1-990714-00-9 Teamwork makes the dream work Design by Patricia Camia, Stephanie Robinson & Carolyn Backus (Q-PowerCommunications) Written & edited by Candace Eng & Laura Neilson Bonikowsky
This book belongs to: T HE WE L L NESS PROJECT Welcome................................................................................ 2 My Wellness Project............................................................. 4 Mental Wellness. .................................................................. 6 Growth Mindset................................................................. 16 Gratitude. .......................................................................... 26 Resilience............................................................................ 36 Feelings............................................................................... 46 Worry.................................................................................. 56 Friendships......................................................................... 66 Physical Health.................................................................. 76 Communication................................................................. 86 Asking for Help.................................................................. 96 Technology....................................................................... 1O6 Self-Confidence. ............................................................. 116 My Wellness Project Badges.......................................... 126
Cam the Calm-meleon! Hi there! My name is THE WELLNESS PROJECT ACTIVITY BOOK Welcome to Taking care of your mental wellness is a very important project! It’s something you can work on all year. 2
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 can jump around. There’s no wrong way to 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 Wellness Project challenges that you’ve completed. ME NTAL WE L L NESS ME NTAL WE L L NESS This book has lots of fun activities you can do to help you learn about and take care of your mental wellness. 3
WELLNESS My PROJECT Your character—the way you act and what’s important to you—defines who you are. Which words would you use to describe yourself? Before we start the project, let’s get to know each other! I’m definitely brave. But also silly, kind, honest, and hardworking. You were born with a name, but you probably also have some—or many— nicknames. What are they? My full name is: My nicknames are: I’m Cam, but friends call me Cam-Jam and Cammie. My family calls me Squidgy. 4
Your likes and dislikes make you unique. What are they? Dislikes: Likes: The things you want in life also tell a lot about who you are. What are your big dreams and goals? One day, I want to visit outer space and explore other planets. I like rainy days, comic books, and outer space. I dislike scratchy clothes. 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! 5
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 trying until you can do it means you have a “can-do” attitude. 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! This section of the book will help you learn about growth mindset and give you some things you can try to help you meet challenges. When things are hard, I remind myself I can do hard things! Have a MINDSET! GROWTH 16
Yoga for a Growth Mindset You can stretch your body and you can stretch your mindset! TOOL KIT Squat like a frog for 1O seconds. Feel the stretch in your legs. Stretch your legs in front of you. Try to touch your toes. Breathe in and out. Hold your stretch for 15 seconds. Say, “I jump at trying new things!” Say, “I can stretch myself to do new things.” Reach to the sky. Stretch as far as you can. Take 3 deep breaths as you stretch. Say, “I can reach my goals.” Crouch on the ground. Round your back. Feel the stretch. Take 3 deep breaths. Say, “Growth can be quiet. I’m always growing.” 17
Create growth mindset sayings. 18
IF AT FIRST YOU DON’T SUCCEED YOU’RE NORMAL! 19
Having a growth mindset can mean looking at things in new ways! Complete the picture. Use the line as a starting point. b 20
What mistake have you made that taught you something? I learned tape isn’t a great way to fix a broken flowerpot. 21
Make a list of things you’d like to learn to do. 22
When you have one success, you can have others! Think of a time when you reached a goal. How did you get there? What was your goal? How did you think you could reach it? Did you make a plan? What worked best? Did something not work? Make a new plan for a new goal. 23
CRAFT STEPS: 1. Cut a circle out of your cardboard. Make it as large as you’d like! This will be the size of your mandala. 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. Using Your Mandala Find a quiet spot. Close your eyes. Run your finger over your mandala. Follow the pattern. Think about the textures as you run your finger over the items. Breathe deeply. MANDALA Make a MINDFULNESS YOU’LL NEED: Cardboard Items found in nature Glue Markers 24
These activities help you have a growth mindset. Try them, then shade them in. b Cut out and decorate the badge. Paste it on page 126! GROWT H MI NDSE T CHALLENGE Say hi to 5 new people Learn to say hi in 3 languages Practise spelling hard words Try a new vegetable Make up a new song Give yourself a pep talk Write a thank you note Help someone Make up a cheer Play a new game Learn from a mistake Listen to new music Take a walk Do a good deed Read a non-fiction book Try a new exercise Write a list of goals List your strengths Grow your MINDSET 25
My WELLNESS PROJECT Badges I am thankful for many things! I have many unique gifts and talents. I am strong inside and out. I am capable of great things. I understand my feelings. I will not let worry control my thoughts. Way to go! You’re working on your Wellness Project. ME NTAL WE L L NESS GRATI TUDE RESI LI E NCE GROWT H MI NDSE T F E E L I NGS WORRY 126
Each time you finish a section in your activity book, cut out the badge and glue it here. Try to collect them all! I can create strong friendships. I’m not afraid to ask for help. I take care of my body and my mind. I balance my time on-screen. I share and listen to ideas. I am an important part of this world! F RI E NDSHI PS ASKI NG FOR HE L P PHYSI CAL HE ALT H T E CHNOL OGY COMMUNI CATI ON SE L F - CONF I DE NCE 127
I Will Be Kind to My Mind (Name) I will remember: Mistakes are proof that I’m trying. A thankful heart is a happy heart. I’m strong and will get up if I’m knocked down. My feelings are important and my opinions matter. I can talk to people when I’m worried. I can ask for help when I need it. I make the world a better place. I am a unique and awesome person! T HE WE L L NESS PROJEC T A MENTAL WELLNESS PLEDGE 128
Congratulations! We did it!
Mental wellness is a project! Join Cam the Calm-meleon in the Wellness Project and learn to be kind to your mind. With over 1OO super-fun activities in the project, learning to care for your mental wellness is something you’ll want to work on every day! Be KIND to your MIND! INCLUDES: • Activities & crafts • Colouring pages • Coping strategies • And more! 6 1 4 9 9 9 781990 714009 ISBN 978-1-990714-00-9 $14.99 CAD
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