Bow Valley See the Signs

01/20/2026

It's National Non-Smoking Week! If you're looking to quit smoking or va**ng, maybe this is your sign to take the first step with Alberta Quits, a free helpline. See the story below to hear from one of the counsellors you may chat with on their helpline!

Crystal Rye, an AlbertaQuits counseling lead, feels it’s an absolute honour to help Albertans who are trying to quit smoking or va**ng.

Crystal works with the AlbertaQuits helpline, 1-866-710-QUIT (7848), which provides free, confidential support from 8 a.m. to 8 p.m., seven days a week, for those who want to cut back on or quit to***co and va**ng. Translation services are available.

“I mean, change is really hard. And we humans can be so hard on ourselves – we shame ourselves and judge ourselves. I think one of the beautiful things about the helpline is when people share those difficult emotions, we can give them tools to look at it in a new way,” Crystal says.

AlbertaQuits counselors provide support over the phone. They help clients develop a quitting plan, deal with cravings and triggers and offer support up to 12 months after quitting. There is also a group support program called QuitCore.

“People tend to be really happy when they contact us and realize that yes, we can work with them to develop a plan.

Funnily enough, my friend was talking with some co-workers about quitting smoking and one of them – who didn’t know what I did for a living – said, ‘You need to call the Alberta Quits Helpline. You will not feel the same after you get off the call. You will feel like you can do it.’”

It’s National Non-Smoking Week. Start your year off right by setting a date to quit smoking! It’s easier to reach your goals when you have a plan. Get tips for success at albertaquits.ca.

01/13/2026

Thank you Lake Louise Sport and Recreation Centre for sharing this important information about Blue Monday!

Take care of yourself, friends! There are people who care about you in the community, so come see us and ask for help if you need it!

Did you know next Monday is "Blue Monday"? While the concept stems from a 2005 marketing campaign, it resonates due to real factors like post-holiday debt, failed resolutions, cold weather, and reduced daylight. This is a great time to raise awareness for mental health, encourage self-care, connection, and address winter blues.

Frankie D’s & BanffLife are holding another Donuts & Conversations event this week! This session will continue their theme of making new friends while also shedding some light on SAD (Seasonal Affective Disorder). If you need a push to get out and connect, this is your sign. Click the link to register. https://www.frankiedsdonuts.com/communityevents

Remember that there are a multitude of resources available in the Bow Valley should you find yourself in need. www.seethesigns.ca is a great place to explore the many supports available like food supports, social connections options and more. If you or someone you know needs immediate support, please refer to the Urgent Care team at the Banff & Canmore Hospitals as well as 9.8.8 for anyone experiencing thoughts of su***de.

Thank you to our friends in the Town of Banff for these great reminders!

01/08/2026

Have you thought about doing Dry January, but felt like abstaining from alcohol would be too hard? Don't worry, even small steps to cut back on alcohol can benefit your mental health and wellbeing. It's called "Damp January", and here's a few ways to do it!

⬇️ Schedule some alcohol-free days each week
⬇️ Explore non-alcoholic beer, wine, and coolers
⬇️ Share with friends or family that you're limiting alcohol to have accountability partners

If you're looking for good resources to learn more about the benefits of reducing alcohol, visit https://knowalcohol.ca/ or https://the-proof.ca/

01/06/2026

Staying Active is one of our six pillars of mental wellbeing, but it can be challenging to do in the winter. Thankfully, the Bow Valley has lots of options to check out that help make staying active more affordable!

✅The Town of Banff and Town of Canmore both have affordable services programs that can grant you access to their fitness facilities for a low cost
✅ Some local run clubs run in the winter too! They accommodate all paces and can be a great place to meet new people
✅ Local sporting gear stores often have locals discounts so you can rent skates, snowshoes, or cross-country skis for a low price and head out on our free local trails

01/01/2026

Happy New Year, Bow Valley! A new year often brings self-reflection and a desire for self-improvement, and maybe this year that includes seeking support for your mental health 🧠

Thankfully, the Bow Valley has multiple FREE options to get mental health counselling and therapy:
🩵The Bow Valley Primary Care Network offers group classes and one-on-one counselling for mild concerns. Call them at 403-675-3000 for a consultation!
💚Our local Recovery Alberta clinics offer free counselling for moderate to severe concerns. Call Access Mental Health at 403-943-1500 for intake and referrals!
💛Walk-in mental health clinics operate every day from 2-9pm at both Banff and Canmore hospitals. Visit the mental health clinicians here for anything from mild to severe concerns.

Not sure if what you're feeling constitutes as mild, moderate, or severe? Take the quiz at www.seethesigns.ca/quiz/ to find the answer!

And remember, crisis hotlines like 9-8-8 are available at all hours of the day and the ER is open 24/7 if you feel in danger of harming yourself.

12/30/2025

Social isolation can be a big contributor to low moods and struggling mental health. Feeling disconnected doesn’t always mean being physically alone, you can be surrounded by people and still feel unseen, unheard, or disconnected.

If you're looking for more ways to meet new people in the Bow Valley in supportive and alcohol-free environments, check out the following organizations and their social programs: BanffLIFE, Canmore Young Adult Network - CYAN, Canmore Pride, Banff Pride, Bow Valley Connections Centre, or browse www.seethesigns.ca/community-resources/ for more!

12/24/2025

If the next couple days feel heavy, you’re not alone. The holidays can bring loneliness, family tension, or memories of loss. If you’re struggling, please know that your feelings are normal—there’s no “right” way to experience this time of year. If you want any extra support, visit www.seethesigns.ca to find local mental health resources.

Some other kind things you can do for yourself this week:
🫂Reach out to someone safe for support
🤍Lower expectations of what the holidays "should" be
☕️Take breaks from this busy season when you need them

12/21/2025

Today is the Winter Solstice, the shortest day of the year! 🌙 It's totally normal that less daylight can affect mood, energy, and motivation, especially for those experiencing seasonal low mood or Seasonal Affective Disorder (SAD).

However, implementing some of these small self-care acts may help boost your mood:
🌞Getting outside during daylight hours, even if it's just a small walk to the shops or around the block
🛌 Keeping a routine bedtime schedule (dimming indoor lights an hour before bed can help promote sleepiness!)
❤️Being extra compassionate with yourself as this is only temporary

And don't worry, brighter days are ahead—even if it doesn’t feel like it yet. ✨

12/18/2025

Having secure, affordable housing is a key part of wellness and mental wellbeing 🔑🏠

If housing security is something you're still looking for in the Bow Valley, visit www.seethesigns.ca/community-resources/ and filter for "Housing Insecurity" to find more information about resources like Canmore Community Housing !

Wellness isn’t just gyms, routines, or winter sports, it's also access.
Access to work.
Access to community spaces.
Access to nature, trails, support networks, and everyday essentials.

Affordable, stable housing keeps people close to all of the things that make winter healthier and happier in Canmore.
When people can live locally, they can thrive locally.

Homes create the conditions for wellness, for individuals and for our community as a whole.

12/16/2025

We're here for all members of our Bow Valley community during tough times ❤️

Our hearts go out to Jewish communities, Australians, and everyone affected by the tragic events in Bondi, Australia. Such tragedies can bring profound grief and difficult emotions, reminding us of the urgent need to stand firmly against hate.

In these trying times, it's crucial to support one another. Mental health resources are available at SeeTheSigns.ca. Let's come together to build a compassionate and resilient community where everyone feels secure and valued.

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[Mental Health Resources for Bow Valley Residents]

Quick Reference Guide from Bow Valley Wellness, Recovery & Preparedness Coalition and Bow Valley See the Signs

[Free Phone and Online Support]

📞 (2-1-1)
• When to call: If you don't know where to go for help this service can guide you to support for any issue, not just mental health
• Available: 24/7 in English by phone, text, or online chat; 24/7 in 170 languages over the phone

📞 Distress Centre (403-266-4357)
• When to call: If you are in crisis, need someone to talk to, or need emotional support
• Available: 24/7 in English by phone, text, or online chat; 24/7 in 200+ languages over the phone

📞 Mental Health Helpline (1-877-303-2642)
• When to call: If you need support, information and referrals for mental health concerns
• Available: 24/7 in English by phone; 24/7 in 240 languages over the phone

📞 Su***de Crisis helpline (9-8-8)
• When to call: If you are thinking about su***de or you're worried about someone else
• Available: 24/7 in English and French by phone/text
• 24/7 ASL video calling available at www.srvcanadavrs.ca/en/9-1-1-and-9-8-8/
• Other languages: Interpreter support may be available, just ask when you call by phone

🌐 See the Signs (www.seethesigns.ca)
• When to visit: If you need self-care ideas and links to local free or low-cost mental health resources or community resources
• Available: In English, Chinese (simplified), French, Hindi, Japanese, Spanish, Tagalog, Ukranian


[Local in-person support in the Bow Valley]

➡️ Bow Valley Addiction and Mental Health, Recovery Alberta (1-844-943-1500)
• When to call: If you want counselling or talk therapy for mental health or addiction
• Available: In person, virtual, and phone appointments Monday to Friday in Banff, Canmore, and Lake Louise
• Languages: Staff speak English; interpreter services available in 240 languages
• Free: If you have Alberta Health coverage

➡️ Bow Valley Primary Care Network (403-675-3000)
• When to call: If you want short-term counselling to support your emotional well-being
• Available: In person appointments Monday to Friday in Banff and Canmore
• Languages: Staff speak English; interpreter services available in 240 languages
• Free: If you have Alberta Health coverage


➡️ Emergency Room (9-1-1)
• When to call or visit: If you are at risk of harming yourself or someone else
• Available: 24/7 in English; interpreter services available in 240 languages
• When calling 9-1-1 it helps to know a few English words like “police”, “fire”, “ambulance”, your city, address, and language you speak
• Free: If you have health coverage from any Canadian province/territory

➡️ Walk-in Mental Health Clinics
• When to visit: If you are in crisis, need someone to talk to, or need emotional support
• Available: In person from 2-9pm every day at Banff Mineral Springs Hospital and Canmore General Hospital
• Languages: Staff speak English; interpreter services available in 240 languages
• Free: For everybody

[Important Information]
• All services are confidential. Everything you say is private, unless there is a risk of harm to yourself or someone else.
• Contacting any of these services will not affect your immigration status in Canada.

12/11/2025

Cozy season is here! One of our pillars of mental health and wellbeing is "Reducing Stress", and this tip from Kids Help Phone is a great way to reduce stress. Creating a comfortable, cozy environment indoors is especially important this time of the year when daylight hours are limited and the cold weather may prohibit us from spending a lot of time outside.

Cold weather can mean more time indoors. Take a moment to make yourself comfortable today. Whether it's wrapping up in a warm blanket, making a hot drink or playing your favourite music, small acts of comfort can support your well-being. ❄️

12/09/2025

Concerned and looking for ways to talk to your children about cannabis, va**ng, or other substance use? Check out the AHS links below for some tips or tricks!

Alternatively, the free local walk-in mental health clinics could be a great place to chat with a clinician about your stress, worry, and concern about a loved one's substance use. They're open every day from 2-9pm at both Banff and Canmore hospitals!