MindSelf – protecting the personal


Community Wellness Program


CFSSC offers FREE groups and workshops. Due to COVID-19, we have moved our services online.


Fall 2021 – Workshop Schedule*

*Workshop attendance is limited to 25 participants. Please register early to secure your spot.

Participants are required to register for virtual workshops using the Eventbrite link provided. Virtual workshops are offered on the Zoom platform. Participants must have access to the technology needed to participate. There are options to call in, as well as video participation. Links to attend the workshop will be sent out 24 hours prior to the workshop start time. You are encouraged to check out the platform prior to the workshop and become familiar with the layout. This will help to support a smooth login process on the workshop date.

Participant Guide for using Zoom-based Webinars

September 2021

The Depression Discussion
Depression can be draining. It can also cause us to want to isolate and withdraw which can impact our mental health in a negative way. This workshop will focus on identifying depression, how it can manifest in our lives and how it can manifest in our bodies. We will look at the correlation between depression and suicide risk and will explore effective coping skills.

Date & Time: September 20th, 7:00pm (1 hour)


Navigating the New “Normal”
Are you struggling with how to navigate this post-COVID world we are embarking on? Did you struggle with social anxiety before COVID and now it’s increasing? This workshop aims to provide some education on the effects of stress and anxiety in a social context. We will also discuss skills and strategies that can help ease your anxiety in the moment and cope with the anxious moments as they come up.

Date & Time: September 21st, 7:00pm (1 hour)


Grief: Processing Change & Closure
Processing change and loss is a journey with many ups and downs. Over the course of the last year, we have faced many losses and a significant amount of change. This workshop looks at building strategies that address change, transition, and loss. Content will focus on the impacts of COVID, however, strategies used can be applied to many different scenarios.

Date & Time: September 23rd, 10:30am (1 hour)


Mindfulness & Self-Compassion
During periods of uncertainty, it is important to have a tool kit of coping strategies we can rely on to support our mental health. The Mindfulness & Self-Compassion workshop will focus on tools and strategies you can use when you are feeling overwhelmed. This interactive workshop is skills-based, and participants will spend time practicing strategies to decrease anxiety and depression.

Date & Time: September 29th, 12:00pm (1 hour)


October 2021

Intentional Self-Care
This workshop looks at practical ways to implement self-care strategies into your personal and professional life. With the current climate of the world and stress and anxiety levels increasing implementing self-care strategies has never been more important. Participants will have space to self-reflect and identify triggers for stress. They will look at creating a personal self-care plan and how to be an active participant in implementing that plan.

Date & Time: October 4th, 12:00pm (1 hour)


Understanding Anxiety
Anxiety can be overwhelming. We can get caught up in our thoughts and emotions and find ourselves unable to relax or calm down. Given the current situation, our anxiety can be amplified, and we may have new fears or worries that pop up. This workshop provides an overview of what anxiety is and how it can manifest. It explores coping strategies and methods to improve overall wellness.

Date & Time: October 18th, 3:00pm (1 hour)


December 2021

I’ll be Stressed for the Holidays
Does this sound like every holiday season for you? The holidays often have us dealing with all sorts of stressors that can wreak havoc on our lives. During this webinar, we will discuss all the different ways that stress can pop up and unravel all our neatly wrapped plans. We will review competing priorities and creative ways to tackle those growing lists. Focusing on self-care and self-compassion will also be highlighted with ways to include mindfulness during the holiday season.

Date & Time: December 7th, 7:00pm (1 hour)


Tackling the Holiday Ho-Hums
The holidays can be a time of emotional highs, but also lows. It’s not uncommon to feel loneliness and sadness interspersed with happiness during the season. People who struggle with depression may experience an increase in symptoms during the holiday seasons due to family dynamics, expectations, or increased stress. This workshop will look at navigating depression during the holidays and strategies to implement to manage it more effectively.

Date & Time: December 15th, 7:00pm (1 hour)




Parenting Series

Parental Resiliency
Resilience has been defined as the ability to use one’s resources and knowledge to deal with problems or setbacks in parenting in an adaptive way. Parenting can be challenging at times, but when faced with new and stressful circumstances it can be hard to be adaptive. This workshop examines the importance of developing coping skills and how this contributes to resiliency overall. We will explore the challenges of parenting and how to “bounce back” when things are tough.

Date & Time: October 5th, 12:00pm (1 hour)


Attachment Basics
This workshop will provide an educational overview on attachment to broaden parenting perspectives. The workshop will explore the importance of attachment and how it can impact behavior in later years. Children who have experienced stress and trauma may behave in ways that are challenging to manage; this workshop will explore strategies to navigate challenging behavior considering the impacts of attachment.

Date & Time: October 12th, 12:00pm (1 hour)


Mindfulness & Emotion Regulation
Learning how to deal with emotions is an important developmental goal. The skills involved in emotion regulation may be fostered by becoming aware of emotions and by learning how to manage them without pushing them away or getting tangled up in them. This workshop is designed for parents looking to build strategies for supporting their children in building emotional awareness and effective emotion management. Mindfulness skills will be a core component in building these skills. Participants will also build individual skills that can be applied to their own personal growth and learning.

Date & Time: October 19th, 12:00pm (1 hour)


Kids & Communication
Sometimes it can feel like our children speak a different language leaving communication to feel extremely challenging. Communication breakdowns often happen when big emotions are involved or when situations lead to conflict. This workshop will explore how parents can improve communication with their children which will build stronger relationships and greater cooperation.

Date & Time: October 26th, 12:00pm (1 hour)



Dialectical Behavioural Therapy (DBT) Series

DBT Basics
This is an introductory webinar on what exactly DBT is and how it was formed. This is meant for anyone who may or may not have heard of DBT and wants a little more information. This series will introduce the teachings of Dr. Marsha Linehan; creator of the DBT model. In this session, the four main components of DBT are briefly described with the hopes you will join in the rest of the series for further explanation.

Date & Time: October 27th, 2:30pm (1 hour)


DBT Mindfulness
Is your mind full of all the things you need to do in a day? Are you overwhelmed with it all? In this session, we will define and introduce mindfulness under a DBT lens. This session will examine what mindfulness is and how it can be used in moments of crisis. Brief mindfulness practices will be shown so you can learn how to return to the present and tackle what’s in front of you.

Date & Time: November 3rd, 2:30pm (1 hour)


DBT Emotion Regulation
Stressed? Overwhelmed? Frustrated? Who isn’t sometimes? When these emotions arise, are you ready? This session will discuss how emotions are created and how we can deal with them as they arise. We will also look at whether or not the emotions that come up fit the situation. A few emotion regulation skills will be introduced as well for you to practice in moments of extreme emotion.

Date & Time: November 10th, 2:30pm (1 hour)


DBT Distress Tolerance
Do you ever feel like this situation or crisis is impossible to face? Sometimes we must evaluate our level of suffering and who it is affecting. Distress Tolerance skills can help us accept a situation without approval. Why? To lessen our own suffering and make the situation less stressful to us.

Date & Time: November 17th, 2:30pm (1 hour)


DBT Interpersonal Effectiveness
“No!” Such a small word, but it has a big impact. In this session, we will review communication skills and how DBT utilizes strong assertiveness skills. Learning how to say no is difficult. In this session, we will go over how you can practice saying no without feeling guilty. Also, how to find your voice to speak up for what you need and/or want.

Date & Time: November 24th, 2:30pm (1 hour)



Relationship Series

Healthy Relationships 101
Healthy Relationships 101 explores the core components of what a healthy relationship looks like. Some of our relationships may be impacted by our current reality, or relationships that were already struggling pre-COVID may be experiencing additional challenges now due to increased stress. This workshop looks at how to build and maintain positive healthy relationships.

Date & Time: November 2nd, 7:30pm (1 hour)


The Language of Love
The Language of Love is a fun and interactive workshop that explores the 5 love languages by Dr. Gary Chapman. You will uncover your own love language and we will answer questions like: How do we express love to others in a way that is meaningful? & How can you communicate your emotional need for love accurately? The workshop will explore all 5 love languages and their dynamics in our personal relationships.

Date & Time: November 9th, 7:00pm (1 hour)


Healthy Communication
Healthy Communication is the cornerstone of any relationship. We need to be able to share our thoughts, ideas, and feelings with the people in our lives. In relationships, communication can be challenging and where there is stress or strain already occurring effective communication can become obsolete. This workshop looks are the basics of healthy communication in relationships. It introduces skills and strategies that can be used to navigate challenging conversations and methods to implement on an ongoing basis to strengthen communication skills overall.

Date & Time: November 16th, 7:00pm (1 hour)


Building Intimacy in Relationships
Intimacy is the closeness between people in personal relationships. It’s what builds over time as you connect with someone, grow to care about each other, and feel more and more comfortable during your time together. It can include physical or emotional closeness or even a mix of the two. Sometimes as relationships evolve and we become caught up in the busyness of life intimacy can take a back burner in our relationship. This workshop explores the importance of intimacy in relationships and how to start rebuilding what you have lost.

Date & Time: November 23rd, 2:30pm (1 hour)



Multi-Session Groups

Please note that groups are being offered by virtual means only at this time. Sessions will occur weekly using the Zoom Health platform. Participants must adhere to having their video and audio turned on each week. If you are interested in participating in a group, please call 705-726-2503, ext. 102, or email info@cfssc.ca You will be required to complete a phone intake prior to the group start date. Multi-session groups are limited to 15 participants, so please register asap to secure your spot.


DBT Skills Group
Marsha Linehan’s dialectical behaviour therapy (DBT) is an evidence-based model of therapy that helps people learn and use new skills to build lives they feel are worth living. DBT is made up of four main components: core mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. These components consist of skills that help us to be more present in our bodies, lives, and relationships; understand and manage our emotions; cope with and survive intense emotions, and improve our relationships.

This group is psychoeducational and will consist of discussion, weekly “take-home” practice, videos, and mindfulness activities.

Date & Time:
Mondays* – September 27th – November 29th / 1:30-3:30 (*No group Thanksgiving Monday)
Wednesdays – September 29th – November 24th / 10:00-noon


The Power of Emotion
This workshop is designed specifically for women and explores the range of emotions we can experience in response to stress. The Power of Emotion looks at some of our most powerful emotions, how they manifest, what triggers them, and how to manage them more effectively.

Date & Time:
October 7th, 14th, and 21st / 10:00-noon


Women’s Self-Discovery
Sometimes we need space and time to breathe, to be open to new ideas, to self-discovery. Daily life stressors, work, family, relationships, and focusing on your goals can become very task-focused.

The Women’s Self-Discovery Group provides women the opportunity to come together for self-discovery through self-compassion; self-esteem; self-care; mindfulness discussions and activities. It’s a safe and confidential environment for women to grow at their own pace. This group is suited for women who are interested in their own personal growth.

Date & Time:
October 28th – November 25th / 10:00-noon




Catholic Family Services also offers other workshops series, including professional workshops for other agencies, organizations and businesses.

Some examples include:

For more information, or to book your workshop, please contact:

Amanda Fellows
CFSSC Program Manager, Community Development
AFellows@cfssc.ca or 705-726-2503, ext. 113


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