When your mental health requires specialized treatment or intervention, it is important to seek support immediately. Everyone has experienced periods of un-wellness within their lives, and while there is stigma about accessing support there is no shame in seeking support for your mental health.

Anyone can access specialized mental health resources at anytime, but if you notice the following change in symptoms or your friends or loved one is experiencing these difficulties, seek support.

Indicators you may need support

• Substance use (alcohol or drugs) increases
• Changes in mood, i.e. feeling anxious, angry or depressed
• Thoughts of suicide
• Repeated conflict with others, the law or at work
• Extended periods of absence from work, feelings of work-related stress or burnout.
• Changes in behavior, i.e. spending too much money, missing appointments or meetings, gambling, extramarital affairs
• Inflicting abuse onto others, i.e. interpersonal partner violence, sexual abuse, physical violence, fire setting
• Recent motor vehicle accident or head injury
• Experiences of trauma or re-emergence of post traumatic stress symptoms, and more

Steps to engaging support

Talk to your physician or psychotherapist about your feelings, your change of behaviour and symptoms.

Keep a journal of your behavior patterns, your thoughts, your sleep cycle, your eating habits, and feelings. This helps to create a diary that your physician can review and assess.

Ask for help! Speak to a close friend or family member, or even a professional about your concerns and how you are feeling. If it is a family member or friend experiencing these difficulties, talk to your physician, a psychotherapist or Employee Assistance counselor, or contact a helpline for support.

A helpline is a free, confidential, and sometimes anonymous line where you can speak to a trained volunteer or counsellor for support. The Black Youth Helpline is specific for youth. Kujenga Wellness Project also has support resources. Contact us for more information.

Accessing specialized supports

After speaking with your physician, your physician may have recommendations as to your next steps. Sometimes your physician may recommend medications that assist to reduce symptoms and improve sleep. For example, anxiety or anti-depressant medications help to reduce symptoms related to anxiety and depression (i.e. missing work, low mood, fatigue, lethargy, excessive worrying, fears, suicidal thoughts, panic attacks, and more). Sleep medications and/or cannabis may be recommended to assist with initiating a healthy sleep cycle, reducing anxiousness, and improving mood. Finally, pain medications may help to reduce physical pain associated with mental health difficulties.

If your symptoms do not improve after a few months or remain chronic, your physician will also recommend the following interventions:

• Referral for lab tests and ex-rays to rule out physical diseases
• Referral to a specialized medical doctor, i.e. psychiatrist who are skilled to assessing mental health diseases.
• Substance use or mental health center

Addressing suicidal thoughts and chronic mental health difficulties

If you are thinking of suicide, or have a plan to kill yourself--- seek support. Go to your local emergency hospital department. You will be assessed by a psychiatrist, mental health nurse and a social worker. Depending on your symptoms, the psychiatrist may want you to stay at the hospital for 72 hours for an observation, or will release you with recommendations. This 72 hours in a hospital is legislated under the Mental Health Act

If you have a family member or friend who require immediate assistance, you can also obtain a Form 1 to encourage them to see a psychiatrist in a hospital. A resource guide called, When a Family Member is Unwilling to Seek Help is also available.

Services and medications provided in the hospital are free. Any prescriptions or cannabis is of extra cost.

Specialized mental health supports

Once stabilized (i.e. no longer a harm to yourself or others), your psychiatrist and/or physician will refer you to either an in-patient or outpatient mental health center which specialized in supports for people who are chronically unwell. These supports are helpful in providing a "multi-system" approach to wellness. These services may last for three to twelve months, or continue throughout your lifetime, depending on need. Mental health supports in outpatient or in-patient treatment centers are typically free if covered by the government. These supports typically have a wait list from 30 days to 18 months. There are also paid in-patient treatment centers available (with no wait list) across Ontario, and Canada. Subscribe to our blog for updates on centers across the province and country.

Currently, there is 1 Black-focused mental health treatment center operating out of the Centre for Addiction and Mental Health called, Substance Abuse Program for African Canadian and Caribbean Youth. Other centers, such as Ontario Shores, and Centre for Addiction and Mental Health provide generalized services using a trauma-focused and/or equity-based cultural competence lens.

Community based mental health supports are also available. Visit our Resources Page for more information. Similarly, there are no costs to using community-based mental health supports.

What is a psychiatrist and a psychologist?

A psychiatrist is a medical doctor who is specialized in understanding, diagnosing and treating mental health. They are regulated by the College of Physicians, and have completed additional course work and training in psychiatry. A psychiatrist uses the Diagnostic Statistical Manual as a guide for diagnosing mental health problems such as depression, schizophrenia, borderline personality disorder, anxiety and more. Use the link for more information.

In Ontario, a psychiatrist can diagnose mental health problems AND prescribe medications.

Also, in Ontario, a psychologist who is a member of a regulated college can diagnose mental health problems, and assess for other mental health, social and behavioral problems. Psychologists charge between $180- 280/per hour and can complete assessments for $2500 and up. A psychologist has a doctorate degree, but is not a medical doctor. Psychologists can also supervise a psychotherapist or psychological associate which can also reduce the hourly rate by $50-80/per session.

To obtain a psychiatrist, you need a referral from a medical doctor (i.e. your doctor, an emergency room doctor, or an emergency room psychiatrist). You do not need a referral for a psychologist. Visit our resources page for a list of Black psychologists.

What else can you do?

Prevention and Intervention are extremely important to managing your mental health. There are many ways you can manage your mental health, with specialized supports or without. Subscribe to our blog for updates on specialized supports.

For referrals or support, contact us at:

Buzz words and terms that many lay people do not understand nor know how to apply these terms into their daily lives.

Defining Anti-Black Racism

Watch our video: Why do we March? narrated by Jordanna and Samantha, MSW students from the University of Windsor.

How does anti-Black racism impact our children's lives?

In Ontario, it means that Black babies experience a different life than other children. It means that you can expect racism exists throughout their childhood into their adulthood. It means that Black children don’t have access to the same treatment in health care. It means that Black girls don’t love their skin, and wish they were different. It means that Black boys feel like they are always in trouble, and nobody cares about them. It means that Black boys and girls are separated from their families, and placed in foster care. It means that they will remain in foster care, and may never return home or become adopted.

Racism starts from birth- this child is treated differently from utero and his outcome is determined by racism.  Equity means that we examine this systems in place that exist in healthcare, child welfare, the education system, the after school and daycare system, the public system, poverty and financial systems, housing systems, police and criminal justice systems, university and college system, careers, environmental systems.

This model is taught by Tina Lopes, Equity Leader

How does anti-Black racism impact youth emerging into adulthood?

Anti-Black racism impacts adulthood. It means that Black men and women enter relationships with inherent feelings of shame, worthlessness, and low self-confidence, and these stressors can negatively impact their relationships. It means that Black adults often feel isolated. They are rarely promoted to supervisor or managerial positions, although they have the education and the experience. It means that when they begin to speak in a meeting, they are often interrupted and their ideas disregarded. It changes you. It alters your personality.

How can you help?

For youth, it means that you create spaces for young people to use their voice. You educate them on how the system operates, and you give them tools on how they can dismantle the system. You give them choices. You give youth choices to create their own path, and where they experience barriers, you create a way. You encourage them, so youth can empower themselves. You create spaces for representation. People that look like them, to mentor and support them. You include their stories, their culture, and their lived experiences in your curriculum and reading lists. You post pictures of people that look like them on the wall, alongside the pictures of their friends. You promote & engage their success, their creativity, their art, their experiences, and their identity in spaces where they once felt ignored, and isolated. You learn to examine your own biases and belief systems, and you learn to accept guilt.

When you do, when you give Black youth space to develop and cultivate their identity… you develop a strong Black community, a stronger city and region, a stronger province and a much stronger nation. Imagine if all of our children had no barriers to access success? Imagine how far along we will be as a nation?

Want to learn more?

Join and follow the Kujenga Wellness Project

• Take part events and participate in programs

• Join the advisory group is a council of community members who provide guidance and support to the project for the next 3 years

• Become a youth ambassador. Youth ambassadors play a critical role in promoting our programs, attending events, and learning about advocacy and civic engagement

• Consider becoming a facilitator, workshop leaders, and/or writer who can provide a diverse sample of information about supports available for the Black community

Our first activity, began with the Let's Talk Cafe. It was an opportunity for us to present the project, and hear from your perspective about the issues that impact your lives. It is also an opportunity for us to grow as an initiative, and infuse interventions which resonate with you.

Learn more about the Let's Talk Cafe & our Initiative. Narrated by Samantha and Jordanna, MSW interns from the University of Windsor

Still want to share your voice? Complete our online survey, and share your perspective:

Interested in learning more? Review our articles

On August 19, 2020, the Kujenga Wellness Team hosted the 3rd Let's Talk Cafe. In this cafe, we focused on the needs of youth within their lives, their families, navigating anti-Black racism, addressing their mental health needs, and forging healthy futures for themselves. We were honored to host several youth and youth allies. It was our first session where we truly ran out of time, and could not pose all of our questions. We were re-affirmed. Youth have power, and when we give them space, they will use their voice. Through this listening circle, we learned as a team what we need to do to support youth. We learned that we need to include youth's voices in the Kujenga Wellness Project, and need to give youth a space for leadership, direction and advisory over the project activities.

Summary of the Results

In all of our virtual discussions, we asked participants to identify: how they perceived wellness within their lives and their families, as well as to identify the challenges they experienced with systems (i.e. healthcare, education, mental health), and the impact these systems has had upon their identity, their sense of self worth, their families, and within their community. With our youth participants, we could only explore the first question as the participants had to spend time "unpacking" and assessing the impact of the systems upon their experiences as young people.

What challenges do our young people experience in navigating systems?

Health Care Systems

Health care system was not made for Black individuals and bodies. Youth experienced unequal treatment by health care professionals who discriminated against them, generalized their symptoms without further investigation, and dismissed their concerns. One youth noted that the physician made an "assumption" of her symptoms, without even bothering to request tests and stated, "I see youth come into my office all the time with carpel tunnel because of cellphone use".

Employment

Youth had a difficult time accessing meaningful employment, feeling "safe" in their employment to express their identity, and often felt questioned about their employability skills. Their colleagues often perpetuated race-based stereotypes, and they felt forced to address the issue. For example, one participant had to speak to their colleague after they made an assumption that a Black individual shopping in their store would potentially steal. Youth also expressed difficulties while looking for employment. They noted that some employers have questioned the youth's resume and asked if they "lied" on their resume. Employers and educators have forced youth to speak on topics of "race", regardless of whether they had expertise on the subject. Youth stated that they were denied jobs based on their: names, their skin colour, their places of residence. Youth shared that they were forced to "prove" their experiences at work, while their white counterparts may not have had to or were assumed competent. Youth stated that they had to worry about wearing their natural hair to work or how their colleagues would respond if they wore different hairstyles over a period of time. The youth noted that they have had to "water" down who they are at work and could not be "themselves", due to stereotypes about what does it mean to be Black? Finally, our youth identified that employers often looked "surprised" because their name did not appear as Black identifying or that their name appeared affluent, as though Black names had to look and sound a particular way.

Education

Youth felt, "unsupported and disregarded within the education system". The teachers and professors dismissed them when they asked for help, or ignored them altogether. The curriculum had no information about their identity, and felt that the curriculum was White dominated and reinforced White privilege, history and supremacy. Guidance teachers and teachers have discouraged youth from going to University, and felt they were better suited to "trades" or lower paying jobs. Youth always had to be aware of their "spaces", and felt that they had to present differently at school or at work because their "Blackness" was not accepted. This was further true for LGBTQ youth who shared that they had to assess Black and non-Black spaces to see if they were "accepted" by others. Another youth shared that permanent and temporary teachers had a different learning experiences marked by race. Even as a temporary teacher, youth felt they could not express their identity, and worried about scrutiny from their peers and other professionals.

You always remember the barriers and carry that with you [discrimination], [this] affects [your] confidence and ability.

Participant, Let's Talk Cafe: for Youth

Mental Health

Youth expressed that their mental health needs were not being met. They stated that the experience of race trauma created and manifested feelings of anxiety. One youth noted that she developed anxiety after moving to a community where she experienced people: staring at her, treating her as though she did not belong, excluding her from participating in activities, feeling unsafe in her community, and feeling isolated. Youth expressed that their parents came from Caribbean backgrounds, and placed pressure on them to be successful in their education. This pressure led to youth feeling that they had to be hard on themselves, and increased their feelings of anxiety. As youth have to navigate and identify their identity, they often between torn between their "true" self and identity and the image that they were "supposed" to uphold and the "othering" which often occurs with Black identity.

We should be able to be who were are without feeling like we're not good enough - I should be able to walk into any space and say "this is who I am"

Participant, Let's Talk Cafe: for Youth

As a parent, listening to the experiences of our youth under 29 and hearing their struggles was increasingly painful. There are no words to describe how this experience was: triggering, hard, and disempowering. The burdens young people struggle with due to race can carry them throughout their lifetime.

How dare these systems, teachers, employers, professionals, and community leaders create unsafe places for our children, and our young people? Why should our children and youth continue to remained oppressed?

We place our faith, hope, and love into this generation of powerful youth. We definitely witnessed this in the Let's Talk Cafe editions. We know that young people can take on the next stage of advocacy, leadership, mobilization, and support to guide our communities, our region, our province and our nation. We implore our young people to join our initiative, to use their voices, and to help us create sustainable change.

How our youth find empowerment?

We were pleased to note that these experiences did not hinder our youth from finding peace within their lives, and in different ways. The youth highlighted how they have learned to create healthy boundaries within their friendships, and support their friends as they navigate through their experiences.

Prayer

 

Can't attend our workshops? Submit your comments in our survey:

Good Friendships

 

Share your perspective

 

For more information about our youth initiatives, check in with us in a few weeks. Join our Let's Talk Cafe for Men and our Let's Talk Cafe for LGBTQ2s+ community members. Interested in facilitating a workshop, support group or virtual cafe, submit your interest to: Become A Facilitator.

Learn more and contribute to our blog

Raising children and family is not an exact science. The role of parents and caregivers can experience challenges, and difficulties. However, raising children within a culture embedded with systemic racism and intergenerational trauma can create an added layer of challenge. If you are interested in receiving support from our program, contact us:

In our 4th Let's Talk Cafe, we explored parenting in 2020 given our experiences with coronavirus pandemic, racism, parenting, relationships, managing mental health, and more. We were honored to have Danielle Davis join us for our LIVE enlightening discussion as she highlighted the experience she has a career professional, and mother to her 10 year old daughter.

Let's Talk Cafe: for Parents Preliminary Findings

In our listening circle hosted on August 26 by Anada Treleven and Nicole Perryman, we addressed the challenges our families' experience with raising their children and caring for their families. While we could not unpack all of the dynamics which exist within these areas, we were able to highlight some of the key challenges and suggestions for support:

1. Enhance your child's knowledge. In our youth cafe, we learned that the Canadian school system is not inclusive of Black people's experiences, ways of knowing and knowledge. We know that in some areas, the school system will only highlight our difficult experiences, i.e. slavery, but often does not cover other historical moments that can heighten our children's confidence and self-esteem. We have to take ownership on our children's education. This includes, reading books that cover Black people's experiences, about Black families and youth, and about significant people in history. Encourage your child to learn extra information on their own time. One parent noted that they often have their child work on scholastic book exercises 2 or 3 grades ahead for their child. These strategies help to build your youth for success.
2. Advocate for your child's education. Many Black parents experience racism and discrimination in the school system from a child, and as they become a parent. However, making your presence known in your child's classroom, with their teacher, and within the school community will help to position you to advocate for your child. It is critical for parents to: meet with the child's teacher and develop a rapport, consider joining the parent council or becoming a member, learning about who are the administrators for the school (i.e. principal, vice principal, trustee and superintendent), and developing a relationship with these key people. At times, the relationship can become severed for many reasons, and if you feel that your child is unfairly treated in the school contact us! We have a host of resources and support available for you to access.
3. Encourage honesty and communication with your child. Many parents shared that they encouraged honesty and communication with their child so they can advocate for them in the classroom or with teachers. Give your child opportunity to share and communicate with you about their experiences in the classroom. Encourage your child to be honest, but also take accountability for their behavior. Teach your child how to advocate for themselves within the classroom, with their teachers, and others in a respectful way. Empower your child to believe in and develop their confidence in spaces where they may be treated differently or experience bias and racism. If behavior patterns lead to multiple principal interventions, suspensions or expulsions, contact us as we can provide support in this area.
4. Reclaiming fatherhood. During slavery and post-slavery, colonialism had no place for Black families, and Black males. It began this narrative that fathers were not involved, and may not need to be involved in their child's life. We know alternative narratives. Our group participants highlighted the importance of Black fathers in our children's lives. Yes, many Black families are involved in their children's lives. They play a critical role in raising their children, and continue to support their children. As fathers, we encourage you to join our final Let's Talk Cafe: for Men and share your experiences with our group.
5. Plan for post secondary. In Canada, we know that many people graduate high school to continue to post secondary in the trades, colleges, universities or travel abroad. Thus, start early with your child to prepare for the next stage. This begins with choosing the right high school, the right coaches or sports team to join, the right academic programs and classes for your youth, and the right volunteer and work opportunities. We are actively developing a mentorship program for youth, as well as webinars that help your youth create success. To learn more about our initiatives, contact us through our, Special Interest Survey.

Want to learn more, join our initiative

Consider joining our initiative, and supporting us with building a strong community. This community involves bringing together organizations, professionals and individuals to support our community and grow our reach. It also involves creating a supportive network for our families, our youth, our elders, and our community members.

Let's Talk Cafe: for Men

Join us as we discuss issues related to men's experiences on Wednesday, September 2 at 7: 30pm. Register today:

Missed our live session? Check our our Instagram page: Let's Talk with Danny Stone

Parenting, Wellness, and Support Blog

An Individual Educational Plan (IEP) is a legal document created to support a student's learning within the school. In this short webinar, educator Lisa McGregor reviews the importance of the IEP and how parents can advocate for their children and youth.

For more information, or to learn more about supporting your child's education or to seek greater advice contact us at:

Join us for our first Parenting Workshop, held September 30, 2020 at 7: 00 pm- 9: 00 pm.

Education System & Child Care Articles

On August 30, 2020, we went LIVE with Toronto Speaker, Success Coach and Writer, Danny Stone to begin to discuss the needs of Black men within our community. We explored HOT topics such as:

• Black men and relationships- The importance of healthy communication and emotional vulnerability
• Black men and the criminal justice system, which also included policing and protecting your Black son on over policing, carding and racial profiling.
• Community-based interventions with Black youth
• Exploring the impact on anti-Black racism, and raising our Black sons, and Black men's mobility through employment, education, and their careers.

Join us as we meet to discuss with you, our community members, for our weekly: Let's Talk Cafe: for Men on Wednesday, September 2 at 7: 30 pm.

If you missed our riveting discussions, see Part 1 and 2 on our Instagram page:

Let's Talk Live: featuring Danny Stone

Pt. 2, Responding to your questions and final thoughts

More from Kujenga Wellness

LGBTQ2+ Black youth and adults experience disproportionate outcomes than cis-gender heterosexual Black youth and adults, and LGBTQ2s youth and adults. Our community needs to do better to supporting our Black youth, adults and their families, as well as to create safe spaces for them to express their identity, to live fulfilling lives and grow their own families, and have access to resources required for success.

Join us on Wednesday, September 16, 2020 at 7: 30 pm for Let's Talk Cafe: LGBTQ2+. Register online at: Eventbrite or submit your thoughts in our online survey:

Let's Talk: Live Discussion

Andre Chow-Leong, host of Single Black Gay Dad joined us to discuss his experience as a father of two young children. Mr. Chow-Leong is a 34 year old single black gay dad of twins residing in London, Ontario. Currently working at home full time along side running his YouTube channel Single Black Gay Dad TV with twin toddlers. In the fall of 2017, he embarked on his journey to become a single dad via surrogacy with the help of an egg donor and a surrogate. His twins were born in the summer of 2018 in Edmonton, Alberta. Thank you for speaking with us!

Ally-ship is critically important for Black families: caregivers, guardians and parents, whose lives and experiences are impacted by anti-Black racism, homophobia, anti-Islamophobia, sexism and so much more. Our identities often intersect, and many of these identities experience oppression. The oppression can lead to multiple areas of barriers, and impact our emotional, mental, and spiritual well being. Being an Ally means that those who experience "privilege" (i.e. unearned advantages) create space for people experience oppression to have their voice, direct efforts of moving forward, and support where they lead you to.

To learn about Ally-ship, we created a You Tube Playlist. Contact us for more information on how you can be an ally, and support Black families in unique ways.

1.) How to be an Ally for Social Justice

Length: 11:29

Subtitles: auto captions (10-15 errors which may slightly alter the meaning of speech)

Description: Dr. Melissa Michelson, professor of political science at Menlo College, talks about the power of in-groups in allyship. Supported by her own research on social change related to gay marriage and transgender acceptance, Dr. Michelson explains how people can work to change harmful opinions about others in their own social circles. 

2.) Allyship is the Key to Social Justice

Length: 9:28

Subtitles: auto captions (many errors during the song from 00:10 - 3:34 which severely distort meaning; 5-10 errors during the following speech which may slightly alter the meaning)

Description: Whitney Parnell, activist and “Professional Humanitarian”, discusses how all people can practise allyship in areas where they hold privilege. Allies work to create understanding through empathy and by providing perspective. Minds are changed one at a time, and difficult conversations are had one at a time, but they come together to create opportunities for social justice. 

3.) 3 Ways to be a Better Ally in the Workplace

Length: 9:37

Subtitles: Human-made English captions and translations (Arabic, Chinese, Croation, French, Hebrew, Hindi, Hungarian, Korean, Persian, Portugese, Russian, Serbian, Spanish, Turkish, Ukranian)

Description: Melinda Epler, novelist and advocate, explains three different ways on how to become a better ally in the workplace. Epler shares her experiences as being underrepresented and discusses how it is up to us to be allies and make a change. 

4.) Screaming in the Silence: How to be an Ally, not a Saviour

Length: 14:17

Subtitles: auto captions (10-12 errors which may slightly alter the meaning of speech)

Description: This talk by Graciela Mohamedi, a physics teacher and activist, reminds the audience of the importance of centring the voices of people of colour. She highlights how white liberals and progressives tend to speak over or take away the voices of people of colour instead of listening. Graciela does a 30-second silent experiment with the audience for them to experience what silence feels like and the outcome of listening. 

5.) What If White People Led the Charge to End Racism?

Length: 10:43

Subtitles: human-made captions and translations (French, Portugese, Spanish)

Description: Dr. Nita Mosby Tyler is the Chief Catalyst and Founder of The Equity Project LCC. She discusses in this TED talk on why we need “unlikely allies” in the fight for justice. Dr. Mosby Tyler explains that individuals experiencing inequality need to use the support that is there for them, including getting those “unlikely allies” involved so that we can all come together and fight for equity. 

6.) Don’t be a Saviour, be an Ally

Length: 9:22

Subtitles: auto captions (many errors which alter the meaning of speech)

Description: Rayna Gordon, a member of the Pine Crest graduating class of 2020, talks about the practice of saviorism and her experiences for social change. She goes into detail about the different types of privilege we each have and discusses intersectionality. Rayna emphasizes how intersectionality should be present in all aspects of social justice. Being an ally, recognizing our privilege, practicing intersectionality, and learning from our mistakes can make a change in our society. 

Community Showcase is a weekly VIDEO or article showcasing Black or community organization that may benefit Black parents, caregivers and guardians.

The Community Showcase will replace our SPRING 2021 Wellness Fair, and will provide both resources and information about organizations in the Durham Region.

The project will begin in January 2021.

To learn more, or to be featured in our Community Showcase, contact us at: This email address is being protected from spambots. You need JavaScript enabled to view it..

Organizations to Watch

Our founders have been trailblazers in the community creating programs and services that support the Black community. Learn more.

Young Queens is a six to eight week social skill development program for young girls aged 8 and up. Young Queens was developed by our founder, Anada Treleven. To learn more about her initiatives, visit: EMPOWERED QUEENS

IFARADA: CENTRE FOR EXCELLENCE is an organization providing programs and services designed to support youth, children, families, and adults. The Centre offers therapeutic group programs, individual, family and couple counselling, education and tutoring support, equity training and development, and more. Learn more at: Ifarada Institute