Golden Rule #1: Say What You See

Lesson is 23% done.

Activity: Checking-In

Remember Ali and Sarah? Help Sarah use Golden Rule #1 Say What You See to check in with Ali.

Hey, sorry I missed your call. So much homework 😫

How should Sarah respond?

What’s with you lately? Are you avoiding me?

Not quite.

This might make Ali defensive.

Good choice!

You stuck to the facts and opened up the conversation.

Let's continue on!

Story: Sadia and Luana

Learning and recognizing these signs is important so we can start a conversation and get our loved ones the help they need earlier, rather than later. Check out this video from Sadia and her mom, Luana, to learn what changes Luana noticed in Sadia and how she applied Say What You See.

Welcome to the Be There Certificate!

Congrats on taking the first step towards learning to better support your peers and loved ones.

Throughout the course, you’ll learn:

  • Warning signs that someone might be struggling with their mental health
  • Be There’s 5 Golden Rules – a practical framework to support someone who’s struggling.
  • Self-care tips, because your mental health is just as important as anyone else’s!

You'll get to:

  • Learn from quick tutorials explaining each Golden Rule
  • Take in stories from folks who have been there for their loved ones
  • Test your knowledge with interactive quizzes
  • Practice applying the Golden Rules to real life scenarios

What to expect:

Once you complete all 6 Lessons, you’ll receive the coveted Be There Certificate! Along the way, you’ll also receive badges and encouragement from fellow learners. It takes about two hours to complete but, don’t worry, if you need a break we’ll automatically save your progress up to the last page you finished.

You’ll get started in just a minute. First, a few quick questions.

“It’s too expensive. I can’t afford it.”

  • Research what is covered by their school or employer insurance policies.
  • Make a monthly budget with them or share a template they can fill in themselves.
  • Research community programs or other free options.

“It’s too far away. There isn’t anything near me.”

  • Research options for online therapy or helplines.
  • For highschoolers: Ask your guidance counselor what support is available locally.
  • For university or college students: Visit the campus wellness center to see what services are available.

“I’m too busy. I don’t have time.”

  • Suggest they list out everything they have to do, then help them prioritize what needs to get done and what can wait.
  • Help them write out a schedule for the week with time set aside for major commitments and top priorities.
  • Ask how you can help get things done
  • Encourage them to find a therapist who can be flexible on what time they meet.

“I don’t have a car. I can’t get there.”

  • Brainstorm other options for them like getting a bike, taking transit or asking a friend for a ride.
  • They can ask their therapist or counsellor if they have virtual or phone options.

“It’s embarrassing. I don’t want anyone to find out.”

  • Mental health professionals have confidentiality commitments they must uphold. Do some research or contact a provider to ask them.
  • If they’re speaking with a counsellor, they can specify how they’d like to be contacted to maintain privacy.
  • Consider calling or texting an anonymous helpline.

“I can’t do online therapy. I don’t have any privacy at home.”

  • Consider going for a walk and do therapy over the phone instead of through the internet.
  • Explore options to book a private space at school, a friend’s house or even a local community center.

Let’s take a short break and rest our brains for a sec with this fun quiz. It’s mostly just for fun, but the questions might also help you reflect on strengths you already have as well as areas you can work on when it comes to listening. Sound good? (Get it? Sound good? 😉)

How would your friends describe you?

How often do you interrupt someone when they’re talking? Be honest.

Check-in Champ

As the champion of checking-in you pride yourself on making people feel seen. You’re great at noticing when someone isn’t doing well, but keep in mind that champions are made through practice and hard work. To continue honing your listening skills, remember to ask open-ended questions, validate how they’re feeling and don’t interrupt.

Bobble head

During tough conversations you’re great at validating how someone is feeling and not interrupting. Like a bobblehead, you often nod to show that you’re listening. But if your neck needs a break, try offering a hug or a shoulder to cry on. Remember to ask open-ended questions to help them open up and make eye contact to show that you’re paying attention.

Hugger

Bear hugs are your speciality. When a friend needs a hug, they turn to you. To become an even better listener, remember to validate how they’re feeling, ask open-ended questions and make eye contact to show you’re listening. These actions can give people that warm, fuzzy feeling the same way hugs do!

Eye Contact Master

You’re so good at making eye contact, you’ve probably never lost a staring contest! But don’t limit yourself to just one skill, it’s time to diversify. Try asking open-ended questions and nodding to show that you’re listening. Body posture is important too; uncross your arms and relax.

Just a few questions before we dive in.

Tell us a bit about yourself. This helps us know who is interested in the Be There Certificate and who we might not be reaching yet.

What name should we put on your certificate?

Were you directed here by a school or organization?

What is your date of birth?

If you are 13 years old or younger, we strongly recommend that you complete the Be There Certificate with adult supervision.

Which gender do you most closely identify with?

Are you transgender?

What country do you live in?

Which ethnic or racial groups do you identify with?

Do you identify as… (select all that apply)

Take a minute to reflect. Maybe think of a time when a friend needed your support. Choose your level of agreement with the following statements.

(Be honest, your individual answers won't be public.)

I'm confident I can... recognize when someone is struggling with their mental health.

I'm confident I can... initiate a conversation with someone about their mental health in a non-judgemental way.

I'm confident I can... create a trusting environment to help someone open up about what's bothering them.

I'm confident I can... find practical ways to support someone struggling with their mental health.

I'm confident I can... set and maintain healthy boundaries while supporting someone who is struggling with their mental health.

I'm confident I can... find appropriate mental health resources for a friend.

I'm confident I can... help a friend access appropriate mental health resources.

I would feel comfortable supporting a friend with their mental health.

I would feel comfortable asking for help if I were struggling with my mental health.

Why are you interested in completing The Be There Certificate?

Perfect! We’re good to go. Let the learning begin!

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You did it!

You completed the Be There Certificate. Thank you for educating yourself and helping create a world where we can all better support one another.

Just a few quick questions before you get your certificate.

I'm confident I can... recognize when someone is struggling with their mental health.

I'm confident I can... initiate a conversation with someone about their mental health in a non-judgemental way.

I'm confident I can... create a trusting environment to help someone open up about what's bothering them.

I'm confident I can... find practical ways to support someone struggling with their mental health.

I'm confident I can... set and maintain healthy boundaries while supporting someone who is struggling with their mental health.

I'm confident I can... find appropriate mental health resources for a friend.

I'm confident I can... help a friend access appropriate mental health resources.

I would feel comfortable supporting a friend with their mental health.

I would feel comfortable asking for help if I was struggling with my mental health.

We'd love to learn your thoughts on the Be There Certificate.

Please rate your agreement with the following statements.

The Be There Certificate improved my ability to recognize if someone is struggling with their mental health.

After completing the Be There Certificate, I feel better able to safely support someone who is struggling with their mental health.

After completing the Be There Certificate, I feel better able to take care of my own mental health.

How satisfied are you with your experience of the Be There Certificate?

What, if anything, would you change about the Be There Certificate?

Take a minute to share some words of encouragement to another Be There Certificate learner.

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Listen to the audio

Sadia & Luana: She wasn't herself

Read the transcript

Sadia: Hi my name is Sadia and this is my mom.

Luana: Hi my name is Luana and I’m her wonderful mom.

Sadia: Yeah wonderful, yes.

Luana: Yes

Sadia: One of the worst times of my mental health was high school. Like my closest friends would say, “Sadia, you’re acting kind of weird, and this is not the Sadia I know, is something wrong?”

Luana: She wasn’t speaking much, she was always a bit upset, and she would always hide herself in her room. Like how you would fix your hair and how you would get ready for school. Even though you were there at the moment, you weren’t there, because the way you usually walked, the way you usually-, it wasn’t you.

Sadia: I wanted to impress my parents. I wanted them to know I could do just as well as they would like me to do. And it was a lot of pressure on academics and extracurriculars

Luana: As a mom, I should’ve been there for her, I should’ve noticed the signs earlier.

Sadia: I think the earlier conversations were tough on both of us. Like whenever she would come around I’d be oh I have homework, it’s okay. I was afraid she’d say I’m not strong, and that you should be able to handle it better.

Luana: I think she needed someone to tell her it’s okay to feel that way.

Sadia: Something you did really well in those initial conversations was you didn’t just ask me, “What’s wrong? I notice somethings wrong, what’s wrong?” You said “Sadia I noticed you’ve been closed off. What’s going on?” It was never in an attacking way, it was never in a confrontational way, it was, “I want to be here for you. How do I be there for you?”

Luana: It was a progression, it had to be. It was slowly. It was talking to her on a daily basis, texting her during the day at school, asking her how her day was. Doing it in baby steps basically, and it worked.

Sadia: It wasn’t a one time thing—

Luana: No.

Sadia: —One day, and then I was fine.

Luana: We still talk. I still see her going through her struggles on a daily basis. I want her to know that she always has me. And no matter where she goes, I am there, in her mind, her heart, I’m there. I deserve a hug, my love!

According to Be There, how should you create a safe environment for someone struggling with their mental health?

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🎶 "We're talking 'bout !" 🎵

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Optional Videos

Content Warning: Mention of sexual assault and suicidal ideation.


Listen to the audio

Erin & Gaya: I had to ask her what was going on

Read the transcript

Content Warning: Mention of sexual assault and suicidal ideation.

Gaya: Hi I’m Gaya.

Erin: And I’m Erin, and we’ve been friends for about five years now, since grade 6. Since that first time we met, our relationship really has blossomed into a sisterhood. I really feel like I am part of her family. I honestly now would call her my sister. I call her parents my Hebrew parents, my Eema and my Abba.

Gaya: I remember you’d always come over for Shabbat dinners and we’d all take you in as our family because of everything that we’ve gone through. I realized that Erin stopped coming to school as much. You were very distant from everyone, you pushed yourself away. I remember one day I saw her running to the bathroom during our rehearsals. She didn’t look great and I never ran faster in my entire life. I ran to the washroom and I looked at her and I was like, “Erin, what is going on? You need to talk to me.” And I remember she’s turning around, she’s shutting me away. I took her hand and was like, “You need to talk to me. What is going on?”

Erin: That was when I revealed to Gaya that I had been sexually assaulted only a few months before. I was really having a hard time coping with it.

Gaya: I remember looking at each other and you finally opened up and we both had tears running down our faces. Little grade 8s being emotional. And suddenly, all I remember is your eyes, they started having light in them.

Erin: Before this moment this was something that I wanted to pretend was a nightmare, that I wanted to pretend never happened, that I tried to take out of my mind completely.

Gaya: The major thing that made me ask her what was going on was seeing how upset and closed off she was.

Erin: Broken really was how I felt. The process of recovering from a situation like that. After my diagnosis of PTSD in grade 9, that just isn’t something you can get through without a support system.

Gaya: This is one of the things we can get through, but we will get through it together. And I told her, I said, “Erin, you are not alone. I’m here for you.” I remember we were just talking, sitting there on the bathroom floor. At first you were telling me what was going on, and I remember you crying on my shoulder. And I was like, “It’s ok, it’s all going to be ok. It’s another thing that we’re going to overcome.” And I told you, “We’re going to overcome it together because you’re not alone.”

Erin: That moment really was taking a 100 pounds and lifting it off my chest. I was at the point where if I hadn’t told somebody I was contemplating suicide, and I had self harmed to the point where it was very dangerous. And if you had never followed me into that bathroom and if you had never yelled at me to tell you what was going on, I never would have got to be the person I am today.

Listen to the audio

Nightingale & Henry: Under pressure

Read the transcript

Nightingale: Hi, my name is Nightingale.

Henry: My name is Henry.

Nightingale: And we both met in Henry’s car.

Henry: Yes, 5am. Yeah we actually ended up going to a shoot for a short film.

Nightingale: I remember us talking in the car about how we were overcoming mental health issues or just like overcoming a lot of challenges in our lives.

Henry: Early 2019 I had a lot of uncontrollable circumstances that happened and we just bought a condo with a mortgage. During the transition in the move I got hit by a car but I was trying to stay positive and figure out how I can get through this because I kept telling myself it’s temporary, it’s only temporary. And then eventually it got to that point where I couldn’t wash the dishes I couldn’t even cook, like all these basic tasks. And the scariest thing was that I wasn’t enjoying my time with my daughter. That’s when, for the very first time, I told my boss, “I’m suffering from depression. I’m also suffering from anxiety.”

Nightingale: Now you’re just so open with talking about your struggles and how you are willing to be an advocate and for me that’s just so important to know that I have someone in my corner, if I ever need anything. You know, we can all just have a conversation and it’s not about taking action but it’s more like, “hey this is what’s happening. I just want you to sit and listen.”

Henry: I was taught to be a model son, to be a model husband, to be a loving father and I was trying to take on three pillars. Now I kind of understand where I’m getting all this. It’s part culture, my upbringing, some things I’ve been taught that I thought were right.

Nightingale: Just seeing you navigate through your feelings, that’s just some hero work, especially for your daughter. He has a daughter and he just wants to set a good example for his family and just take one step forward in the right direction. So that’s just some hero work.

Henry: Thank you.

Nightingale: Just listening to anyone’s personal stories is always going to be very hard but I think that the main thing is that you just have to show that you’re there for that person. I feel like your way of opening up to me is your way of saying, “Hey I’m here for you if you have anything.”

Henry: To be able to be open and share those stories makes it so much easier, especially on the person, because no one needs to hide that kind of stuff.

Listen to the audio

Abeer and Zarrar: Checking In

Read the transcript

Abeer: My name is Abeer I was born in Pakistan as well. And I emigrated to Canada when I was 15.

Zarrar: My first impression of the Abeer was that very warm, welcoming presence. And I initially felt like, I feel a part of a community. And that is really important.

Abeer: Yeah, I think we bonded really well on our like shared values, especially when it comes to like working in the mental health space. So like, based on culture, religion, and I think that was really great. When we started working together two years ago,

Zarrar: Support in the context of Abeer and I's friendship has looked like a knowing that even if we're not talking all the time, or and even in professional settings, that I have someone I can trust someone I can go to if I need to, and that I always feel it's always easier for me to speak in the environment when Abeer is there, which is feels really good. So I remember, we had a call, where we just checked in on each other, we're there for each other to see, how are you doing? I know, this is difficult. I hear you, I support you. What do you need from me? And, you know, what can I do for you, and that made it all so much easier just to know that in this like, tornado of things going on, there was a space that I could go to and just be there for each other. In moments when I get really pressured. I think sometimes I have a tendency to self isolate 

Abeer: When he would like maybe not respond to messages or like except meeting invites late I would be like, Okay, this might be a point where I want to check in because I know that he's like, so great at like getting things done right away.

Zarrar: Check ins, I think are so important just to reach out and say hey, how's it going like that can be enough to to pull someone out of that space.

Abeer: What I've learned is nobody wants to suffer, nobody wants to be stuck. Nobody wants to hide away from talking about their struggles and receiving the support that they need. So when we experience shame and guilt and embarrassment, it's coming from somewhere, when I immigrated to Canada with my family, there was this kind of feeling that Oh, my parents sacrificed so much to bring me here. And they have let go of so much like a great life that they had and just for me to like Excel in this new place. And if I'm not doing that best if I'm struggling, that then I felt like oh, I'm letting them down.

Zarrar: You know, a lot of times we grow up being conditioned to feel bad about feeling bad, and feeling anxious about feeling anxious. And that can lead to this vicious cycle and push us further away from ourselves.

Abeer: Being from like a similar background. I think that space is something I really value.

Zarrar: I would completely consider Abeer to be one of those people who I trust and I know that I can go to and likewise the other way around where I know Abeer has gone through a struggle and I've been able to be there for her and that's a very that's a nice place to be in a friendship

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