In this episode, Beki and Olivia, talk about why so many of us reach for social media without really thinking about it.

You’ll hear discussions about what pulls us in on social media and why our brains enjoy the novelty of what social media platforms provide. Not only that, but Beki and Olivia talk about the things they do to try to manage their social media usage, and in turn, support their mental health.

In part 1 you’ll hear hosts, Beki & Olivia, talk about their personal experiences with social media and the way they find it impacts their lives. From finding to connection with others, to comparing themselves to others and aimless scrolling, the hosts chat about how this plays a part in their mental health and if they feel better, or worse, after scrolling on social media platforms.

With social media being a huge part of many of our lives, this is an episode you don’t want to miss!

You'll hear Beki & Paige talk about life transitions, how they can be unavoidable, and how we may not even realise that's what we're experiencing. From identity crisis to grief to social expectations, Paige talks us through ways we can be impacted and what we can to do support ourselves. 

Want to know more about Paige? Paige (she/her) is a Registered Clinical Counsellor located in Kelowna, BC. She truly has a passion for sharing wellness information and frequently posts on platforms like Instagram and TikTok. To learn more, check out her website www.AnotherChapter.ca.

Want to know more about our guests? Lizzy and Kayla are Certified Music Therapists located in Kelowna, BC. They co-own and operate Soul Sounds Music Therapy and offer music therapy services for all ages and abilities. You can learn more about music therapy and the exciting things going on with Soul Sounds at https://soulsoundsmusictherapy.ca 

*A quick note- around 6:30 of the recording, Lizzy mentions that music therapy is a regulated profession. To clarify, music therapy is currently a self-regulated profession in BC. The federation of associations for counselling therapists in BC (FACT BC) is actively working towards government regulation.

You'll hear conversations about what to expect in counselling, how we can find a counsellor that matches our values, and why we might want to try out counselling. If you've considered trying counselling before or want to know more about it, this is an episode you don't want to miss!

Want to know more about Paige? Paige is a Registered Clinical Counsellor located in Kelowna, BC. She truly has a passion for sharing wellness information and frequently posts on platforms like Instagram and TikTok. Interested in being a client? This may also be an option for many Canadians! To learn more, check out her website www.AnotherChapter.ca.

You'll hear conversations about how organisations need to do more than just provide staff with mental health days, how in some roles it feels not possible to take a day for ourselves, and plenty more. 

Check out this episode to hear about different characteristics that affect leadership, and how we can start to build our own leadership skills.

It's CMHA's Mental Health Week this week, and the theme this year is empathy. So, hosts Beki & Olivia thought it would be fitting to record an episode on the topic!

You'll hear them discuss what empathy really is, why there's a bit of an anti-empathy movement, and what empathy misses are. 

You’ll hear why it’s something so common, but also why judging others can be harmful to others as well as ourselves. From chatting about how our judgements come from deep down inside us to empathy being the antidote to judgement, this is an episode you don’t want to miss!

You'll hear conversations about resentment, resilience, fear & experiences of medical discrimination. 

In this episode, the hosts discuss how a relationship coming to an end is never easy and can have an impact on our mental health and well-being. From things to consider when choosing to end a relationship, to how we can support ourselves through a relationship ending, this is an episode you don't want to miss!

In part four of the Relationships Mini-Series, Beki and Olivia discuss what can make a relationship supportive, or what might make a relationship not-so-supportive. You'll hear the hosts discuss their personal experiences of what they have found helpful but also what has impacted their mental health in a relationship. 

Discussing important topics such as gaslighting, love-bombing, relationship growth, ghosting, and much more, this episode is packed full of learning and reflection. 

You’ll also hear about knowing a boundary from an ultimatum, thinking about what we do when others don’t respect our boundaries, or what we even do when our boundaries don’t align with those close to us.

You’ll hear the co-hosts discuss what vulnerability and trust really means, and how we can’t have one without the other. From saying “I love you” first, to asking for help, to saying what we’re proud of, Beki and Olivia discuss the uncertainty, risk, and emotional exposure involved. This episode also includes why it can be so hard to rebuild trust when it’s been broken by someone and why being vulnerable is not a weakness, it’s an act of bravery.

Relationships can have a huge impact on our lives and can be incredibly important to our well-being. The topic of relationships is huge. So, Beki and Olivia are breaking it down into multiple episodes, with the focus of part 1 being all about communication.

In episode 32,  the hosts talk about their own platonic and non-platonic relationships, all while discussing how communication has been important in crafting a positive relationship. You'll hear discussions of how to talk about our needs, power dynamics, dialogue vs debate, and our expectations.

In episode 31, Beki and Olivia discuss how they’ve been experiencing languishing recently. You’ll hear the hosts discuss in depth what languishing is, what it may feel like, why so many of us are experiencing it, and how it differs from depression and anxiety. 

The episode also covers some things we can do to support ourselves with languishing from grounding ourselves, giving ourselves permission to enjoy things, changing our environment, and more.

In episode 29 hosts, Beki and Olivia, answer questions submitted by listeners - some questions related to mental health, or questions not so much! Check out the episode for some lighthearted conversation, laughs, and knowledge building.

In episode 28 of What Really Works? hosts, Beki and Olivia, discuss Peer Pressure and how it impacts them both. They chat about forms of direct and indirect peer pressure. As well as the consequences of peer pressure and judgement on ourselves, as well as those around us.

You’ll hear about how boundaries, asking questions and understanding our values and self-worth can support us when we experience pressure from friends, family, and society.

You’ll hear discussions about barriers people from marginalised communities face in healthcare settings, creating safe and informed spaces to discuss personal experiences, the importance of recognising tensions, and what we can ask to understand if workplaces & individuals are proactive in making change.

Dela also shares about creating sustainable change, creating connections, being able to stop, wait & listen, as well as using rest as a form of resistance. All with the aim to create healthy and well communities.

Dela is a writer, community organizer, and mental health advocate. As a recent BA graduate from UBC’s Okanagan Campus, Dela likes to use an interdisciplinary and intersectional approach to all of her work. With extensive diversity education experience and lived mental health struggles, Dela wants to encourage everyone to show up for themselves and continually strive to uncover their potential.

Following taking some silence, the hosts discuss guilt and shame, how these emotions can be tough to experience and move forward from. You’ll hear Beki and Olivia discuss where guilt and shame arise from, what can perpetuate these uncomfortable emotions and why we need to be able to move through them to make positive change as well as to be able to hold ourselves accountable. 

The hosts also chat about different ways we can support ourselves with guilt and shame, from self-compassion, to clarifying our values, to understanding our judgemental - all of which will hopefully aid us to get comfortable with trying to do the best that we can and grow from mistakes. 

You can find additional resources here

In this episode, hosts Beki and Olivia, focus on music and how it can be a great tool to support our wellbeing! You’ll hear how music can increase our levels of dopamine, support us to recognise and process our emotions, and create connections with others. 

The hosts share how they find music impacts themselves, how they’ve used it as a supportive tool as well as how music can be much more than just melody and rhythm - but also has created safe spaces and be a form of reclamation of power.

In this episode, you’ll also hear what Salena has found to be supportive for herself, from counselling, having allies, to mindfulness techniques to naps! 

For more resources and support, you can click here.

Want to know more about Salena? Salena (she/her) is currently pursuing a Teaching Degree at the Okanagan School of Education in Kelowna, BC. Having previously obtained her BA in Political Science and Sociology, she has a passion for Canadian Politics and Social Justice. She hopes to inspire her students to think critically and to empathize with others. When Salena isn’t studying or working, she can be found swimming, exploring new places to eat, and playing board games with her friends.

In this special episode, you’ll hear Beki and Olivia chat about this year’s Mental Health Week topic - Naming it, Not Numbing it. The hosts discuss what emotions are, why naming our emotions is so important, and how we can support ourselves to name our emotions. You’ll also hear hosts answering questions submitted live from Facebook.

To make sure you don’t miss out on future live recordings, be sure to follow CMHA Kelowna on social media. You can also watch the video footage of this special episode here 

Note: This episode is taken directly from our recorded live event at Staples Studio Spotlight therefore, the sound quality may be a bit different than our other episodes.

A link for additional resources and supports related to grief are included below.

Grief is a complex and tough emotion. In episode 23 of What Really Works? hosts Olivia and Beki discuss different forms of grief and how there are many reasons why a person experiences grief. You’ll hear the hosts discuss their personal stories of grief and how it has and continues to impact them. 

In the second half of the episode, the pair discusses what we can do to support another person who is experiencing grief, while acknowledging that grief is incredibly individual. Olivia and Beki also chat about ways we can support ourselves in the short term and long term with grief, such as small routines, finding meaning, celebration, and allowing ourselves to grieve. 

For additional resources and supports related to grief, click here.

In the second half of the episode, the hosts discuss how we can support ourselves when we’re being impacted by climate anxiety. You’ll hear about climate education, a sense of control, sustainable activism, and the importance of dialogue over debate. 

In episode 21, hosts Beki and Olivia are joined by guest Malusi to talk about the many faces of rejection. You’ll hear conversations about the impact of rejection on our self-worth, values, and the issues we may face from fear of rejection and regret.

The group chats also openly about how they’ve learned or tried to cope with rejection. They share what's worked for them including tips like celebrating putting ourselves out there, having a support system, and asking ourselves why does this hurt? 

Want to know more about Malusi? Malusi is an African-Canadian who moved to Canada at the age of two. Having lived and travelled all over the country as a speaker, musician, and friendly face he's always happy to share his story in hopes of inspiring people around him. Follow his journey or get in touch on Instagram at: @malusigoosie.

With summer starting to get closer, we’re already seeing social media posts about getting ‘beach body ready’ and adverts for diets. So hosts, Olivia and Beki, thought now would be an important time to discuss body image.

In the Body Image episode, you can expect a discussion about what body image is before the hosts delve into some of the things that can impact our body image - from society to social media to personal experiences. 

Beki and Olivia, discuss what they find difficult with body image and what they’ve found to help create a healthier view. You’ll hear the hosts talk about how much emphasis we put on our body image over our overall view of ourselves, whether we want to put our energy towards high societal body standards vs towards what we value, and how we can truly appreciate the body we are in.

Listen to Overcoming Failure - Part 2 to delve further into the topic of failure and hear discussions about failure culture vs blame culture, why we might laugh at others when we see them ‘fail’, and how to start talking about failure with others, all while reclaiming the word ‘failure’.

Want to know more about Jessica? Jessica Samuels has two decades of experience in storytelling and engaging a broad range of audiences to the stories and causes that impact us all. As the Associate Director, Community Engagement at CMHA Kelowna, Jessica is responsible for sharing information about all of CMHA Kelowna’s programs, services and resources in order to increase awareness and foster greater understanding around mental health.

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In episode 18, hosts Beki and Olivia, are joined by guest Karen to talk all about toxic work and school environments. Karen shares her knowledge of what can contribute to toxic environments, from gossiping to cultures of fear to limited communication. You’ll hear tips to recognize when we’re in a toxic environment and strategies we can use to support ourselves. 

Click here for the list of resources mentioned in the podcast episode.

Want to know more about Karen? Karen is an educator and wellness practitioner who has devoted her career to helping people thrive by promoting mental health, healthy relationships and building healthy and safe spaces for all beings. You can find her at thesagesunflower.com and on Instagram at @the_sage_sunflower

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

You can expect to hear an honest chat about failure and success while understanding alternative ways of thinking about the terms. Beki and Olivia also share what they find supportive when thinking about overcoming and managing the times when we get things wrong, including talking about accountability, being realistic, and how even when we get things wrong we might get them wrong again. 

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

The hosts share their experiences and a few things they have been leaning into for support including humour, talking, and music. 

Episode 16 of What Really Works? sends a message of support and community to everyone experiencing burnout because you are not alone in this.

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In the first episode of 2021, Beki and Olivia delve into the culture and expectation of setting New Year’s Resolutions. The hosts consider when New Year’s Resolutions become problematic and how we need to check in with ourselves to understand if we want to set goals - because it's ok if we don't want to set any! 

Whether you’ve set a New Year’s Resolution or are feeling good about where you are at, this episode discusses helpful tips on supportive goal setting, understanding personal and societal expectations, and the ‘ending’ of 2020.

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In Episode 14, hosts Beki and Olivia chat about why the holiday season can be stressful and filled with tough emotions, especially this year. From grief to hardships, to our personal expectations of festivities, you'll hear not only validation of why this time of the year can be difficult for some, but also what tools we can use to support ourselves. 

Whether you're excited about the festive season or feeling apprehensive about it, this episode will provide you with some great knowledge and techniques!

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In Episode 13, hosts Beki and Olivia chat with Travis about his personal experiences, including how his perception of mental health has changed and how it can be hard talking about mental health as a man. From how to start good conversations, to crafting supportive friendships, this episode is not one you want to miss. 

For further resources and support regarding men's mental health, click here. 

Want to know more about Travis? Travis lives in Kelowna BC and splits his time as equally as possible between working at a growing tech startup, riding motorcycles, and teaching others to play Dungeons and Dragons as the co-host of his own podcast on the subject. Use the link to check out more about his podcast! www.hookandchance.com/linktree

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In Episode 12, Beki and Olivia discuss what it means to prepare for what we anticipate will be a hard time, without being deterministic or predicting the overall outcome. They chat about times when they have felt anxious and out of control about an upcoming event, and what steps they took to support themselves. 

The hosts offer some tips on how to switch our mind's narrative, focus on what's in our control, and a step-by-step walkthrough of a supportive action plan, while also acknowledging that there is a limit to our preparedness.

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In this Halloween Special, hosts Beki and Olivia take a break from their usual format of chatting about how we can support our mental health. 

Instead, you will hear them chat about their pet peeves of the horror genre and why they find them frustrating. Whether that be incorrect terminology, sensationalization, or how mental health is portrayed impacts those living with a mental health challenge. The hosts finish by talking about how we can still enjoy the horror genre, as many people do! We just need to critically engage with it and reflect on how it impacts our views.

Have a safe and happy Halloween! 

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode. 

Hosts Beki and Olivia are both beginning to feel the effects of Autumn and Winter creeping closer, so in Episode 11 they discuss the Winter Blues and Seasonal Affective Disorder (S.A.D), acknowledging the difference between the two.

You’ll also hear ways to support ourselves with the Winter Blues and S.A.D. Including tips and tricks such as lightboxes, sleep routines, good conversations and even giving ourselves a break. 

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In Episode 10, hosts Beki and Olivia share how they both have a hard time with procrastination and discuss the panic and anxiety they’ve experienced because of this. You’ll hear the hosts talk about how the ‘instant gratification monkey’ makes it so easy to distract ourselves, and why these distractions aren’t even that gratifying or fun. As well as chatting about how the ‘panic monster’ means we might get things done last minute, but how this can take its toll on us mentally, physically, and our life goals.

Different ways to tackle procrastination are also discussed. From how we can ‘zoom in’ on huge tasks to make them more manageable, to having accountability buddies, and to understanding the difference between having a break and procrastination.

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In this episode of What Really Works? hosts, Beki and Olivia, use their lived and learned experience to answer some common mental health questions. 

So, if you’ve ever wondered about the difference between sadness and depression, the best terms to use, and how to best support our mental health, we have some answers for you! You’ll also learn how mental health and well-being intersect, as well as why the word recovery isn’t always the best word to use. 

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast booth for this episode.

Going back to school can be a stressful time, and with the pandemic, some of us might be finding this transition harder to manage. 

In this episode, Beki and Olivia are joined by Cassy to chat about expectations students could be facing on their return to school and how that impacts them. The group takes time to discuss some healthy coping strategies we might use to manage expectations and uncertainty, along with unhealthy ones that may also arise. 

Ways to seek out support are also discussed, as we don't need to manage everything on our own. For the resource list mentioned in the episode, click here. 

Want to know more about guest Cassy? Cassy Lukey works for ARC Programs within the Changes Program as the Targeted Prevention/Early Intervention Counsellor for the middle schools in Kelowna. She works with youth dealing with low-moderate substance use and youth negatively impacted by substance use either by friends or family. If you want to get in touch with her, you can email her at clukey@arcprograms.com 

In Episode 7, hosts Beki and Olivia are joined by guest Sonyia, who shares her experience with people pleasing. The group discusses why we try to people please and explores how constantly trying to make others happy can negatively affect us. 

Ways we can support ourselves are also shared. Tips like how to recognize our own needs, learning to say no, and moving from criticizing ourselves to affirming ourselves will all be discussed.

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

Keneisha discusses the importance of the social justice movement as well as sharing their experience of how social media impacts their Mental Health and how to recognize burnout. The group also shares some great tips on self-care for sustainable activism and what true allyship is.

Want to know more about Keneisha? Keneisha Charles (she/they) is a Black lesbian activist and poet currently studying Social Work at Ryerson University. Talk to them about Black liberation and environmental justice on Instagram @Keneisha.Charles.

Keneisha has also compiled a list of some of their favourite Instagram accounts about Black Mental Health, click here to view.

In today’s episode, Beki and Olivia take time to address the stigma that surrounds Mental Health and how this makes it a difficult topic to talk about with some people. The two hosts share their personal experiences of conversations about Mental Health, taking time to talk about the conversations that went well and others that went not-so-well. The episode also shares tips on how to start conversations about how we’re feeling or if we notice a friend’s behaviour seems to be changing. 

What Really Works? would like to thank Staples Studio for kindly donating the use of their podcast recording booth for this episode.

In this episode of ‘What Really Works?” hosts Beki and Olivia are joined by guest Steph, to chat about where those pressures come from, and how actually making a mistake is good for us. Plus, we talk about how saying “just be positive” isn’t always helpful!

Our sound quality wasn't perfect this time around, but we're taking our own advice and accepting a few imperfections. We hope you will still enjoy the episode!

In our second episode of "What Really Works?" we go in-depth on the do's and maybe the don'ts of self-care, bust some common myths and chat about some simple yet effective self-care tools that we can practice.

This episode is generously supported by The Blenk Family Fund, together with the KGH Foundation.

In Episode 1 of "What Really Works?" Beki and Olivia dive right in and talk about stress and anxiety. We open up about what stress and anxiety are while sharing experiences and providing tips that help to support our mental health when we find ourselves 'in it'. This episode is supported by The Blenk Family Fund, together with the KGH Foundation.