Caring for your mental health

We want you to take care of your mental health while practicing physical distancing during the COVID-19 Pandemic; so we’ve compiled some ways to help you stay emotionally and mentally healthy over this period.


Quarantine and self-isolation can negatively impact and increase symptoms of depression and anxiety and the mental health implications of this unprecedented situation will impact individuals differently.  With growing concern surrounding coronavirus it’s important to keep as much of a normal routine as possible. Finding ways to maintain your normal routine is essential to reducing stress and potential anxious thoughts that may appear.


Filter News and Social Media

Constant news, opinions, and memes about the pandemic can feel relentless and may exacerbate existing mental health problems. Seek trusted information, such as the Government of Canada Website.


Speak Openly About How You’re Feeling

We encourage you to talk about your feelings with others, whether that be in a chat room, while using Zoom or Facetime or calling our Thrive Walk-In Clinic– there are various avenues of support and helplines available.


Fuel Your Body and Your Mind

A well-nourished body is better able to manage stress. Ensure your diet includes whole grains, vegetables (particularly of the leafy green variety), fruit, berries, nuts, seeds, and olive oil will help your body, help your mind.


A night of good quality sleep is a form of overnight therapy and increases the chance of handling strong emotions effectively. Try to wake up and go to bed at the same time every day. Achieving eight hours of sleep, taking a hot bath, and minimizing screen time two hours before bed.


Clinical studies show that regular exercise produces chemicals, such as dopamine and serotonin, which are as effective as antidepressant medication for treating milder depression. It’s important to create a daily exercise routine between 30-40 minutes at home.




This blog post was created as part of our response to the Covid-19 pandemic. For more information about our response, including changes to our service delivery and other resources, please visit:

Budgeting Help

If you have found yourself out of work or have been forced to close your locally owned business it’s imperative to focus on, and monitor your income and spending habits and actively cut back where you can. If you fall into that category and are starting to rely on emergency savings to get through this period, these suggestions can help guide you on how to spend your money.

Eliminate Unnecessary Expenses.

The most impactful thing you can do immediately is to be ruthless with your expenses and eliminate everything that you can live without right now. This includes things like your morning coffee from Tim Hortons and ordering from Skip the Dishes.

Make a list of everything you’re currently spending money on and circle the items that qualify as “wants” hit the pause button on any recurring subscriptions, including gym memberships, your unlimited cable, or expensive phone plan and make an effort to avoid online shopping. Guesstimate the total per-month that you’d save and highlight that number.

Eliminating those expenses may not have to be permanent, but can and will free up some much-needed cash in the meantime.

Prioritize your Remaining Expenses

If you don’t have any money in your savings, you may have to start prioritizing your needs.

Food and housing should be your top priorities. If you’re concerned about your ability to make those payments start by contacting your mortgage lender if you’re a homeowner and your landlord if you rent to discuss payment options.

When it comes to your grocery budget, stick to the essentials.

After prioritizing food and housing, you’ll want to be able to tackle your other bills. Contact Saskenergy, Saskpower, your water provider, internet provider and/or cell phone provider and ask if they are able to get you on a payment plan.

Make Minimum Debt Payments 

If you can afford to pay the minimum due on your credit card balance, do so. If you don’t, you may owe fees and extra interest, and your credit score could be negatively impacted.

Need more help? Start working on your budget with this Budget planner provided by the Government of Canada.


This blog post was created as part of our response to the COVID-19 pandemic. For more information about our response, including changes to our service delivery and other resources, please visit:

Funding and Support for Regina’s Most Vulnerable


Family Service Regina is working hard to support the community through adversity. We are determined to fulfill our mission and strengthen individuals, families and our community through responsive leadership and innovative programs.

Though we have found new ways to support the people we serve while remaining socially distant, the COVID-19 is already having an effect on our ability to raise funds. Family Service Regina has lost the opportunity to raise both awareness and money for our programs and services through an exciting, new summer event that has been canceled.

We rely heavily on corporate donations or third-party fundraisers, and with many companies facing their own financial constraints, they are bracing for a trickle-down effect, but remain hopeful to see a few corporate and individuals come through.

If you or your business is able to help us, help our community please use the contact information below.


For more information contact,

Carissa Trenton, Communications & Fund Development
Family Service Regina CELL: 306-591-7751

A Message from CEO, Shellie Pociuk

A Message from Shellie Pociuk, CEO

During these challenging and unprecedented times, I want to let you know that you
are all on our minds!

I know that you have received many messages over the last weeks regarding
COVID-19, and you are concerned about its impact on yourself, your families and
workplaces and vulnerable families in our community. I want to assure you that the
wellbeing of our employees, our volunteers, our clients and their families, and the
community remain our top priorities.

Office Closure

As a result of the current situation, we have made the difficult decision to close our
main office temporarily to the public and in person services, effective March 25,
2020. I can assure you we stayed open for in-person service as long we possibly
could, but now believe closing to be in the best interests of our staff, clients,
partners and volunteers. Based on how the situation about COVID-19 has
progressed, the measures enacted at the federal, provincial and municipal levels,
and the general pattern of response emerging in the world around us, we felt it
prudent to follow those directions and do our part to minimize the risk of exposure.
We will reopen our offices as soon as it is safe to do so following direction from the
Public Health Agency of Canada as well as provincial and local directives. We will
be accessing this on a week by week basis.

Service Delivery

First and foremost, I want you to know that despite this, we are still here to
strengthen individuals, families and communities through responsive leadership and
innovative programs. We have a robust business continuity plan in place which has
allowed us to be nimble and adaptive in response to this ever-evolving situation
with as little disruption to our services and operations as possible. Staff are
accessible by Zoom, phone and email and will continue working to provide on-going
support to those who need it the most.

Clients in groups that have been suspended can still be in regular communication
with our program staff to ensure they are receiving the supports they require.
You can reach out to us at 306-757-6675 by phone or email us at We may be working with reduce staff so we thank
you for your patience and grace during this time.

Our Intake Team is also available to help navigate resources and can be reached at Please feel free to share this information with
people you know who may be struggling.

Stay Connected

Family Service Regina will be utilizing our social media channels and our website to
keep our community up to date.

I encourage you all to stay connected with us, and with those you care about,
during these very uncertain times. Caring, human connection is the most effective
strategy to the stress and anxiety so many of us are feeling right now.

I’ve seen our community come together time and time again in times of adversity
to ensure the most vulnerable aren’t left behind. We will continue to build strong
families together. Please take care of yourselves and each other, and reach out if
there’s anything we can do for you.

Shellie Pociuk, CEO

88th AGM

Our Mission
Family Service Regina strengthens individuals, families and communities through responsive leadership and innovative programs and services.

Our Vision
Family Service Regina envisions a safe, inclusive and vibrant community in which all people are resilient, confident, and filled with hope.

The President and Board of Directors of
Family Service Regina
Cordially invite you to attend the
Meeting to start @ 8:00 AM, Thursday, June 20th, 2019
Doors open at 7:30 AM, Breakfast to follow
At Family Service Regina – Suite 200, 1440 Broadway Avenue
Please RSVP by Wednesday June 12, 2019
To Shauna by phone: 306-757-6303
or email:

The Board and Staff of Family Service Regina would like to thank you for your continued support.

Without A Mirror

“It wasn’t until the pain of my present drove me to the pain of my past that I had the courage to look within and deal with it.”

Great Canadian Giving Challenge

This June we’re challenging you to get charitable as part of the #GivingChallengeCA ! Every dollar donated until Canada Day automatically enters us to win $10,000. Which will allow us to extend our walk-in counselling hours. This would impact an additional 210 individuals, families or children who’re in need of immediate support.

How are you getting charitable this month?



Regina- Shoppers LOVE. YOU. Run for Women

Just in case you missed it, the 2017 Regina- Shoppers LOVE. YOU. Run for women was a HUGE success! With the help of our community and Shoppers Drug Mart we were able to raise an astounding $30,000! Thanks to everyone who ran for women’s mental health.

Resilience – Leslie, 53

“It is devastating to be abused by someone that you love and think loves you in return.

I guess I never really liked myself because others didn’t really like me. That was and is the lesson. I am LOVE.

Be gentle, love yourself.”

– Leslie, 53

Empower Resilience. Support Victims and Survivors of Crime #VictimsWeek

Creating Solutions Together

There are times in life when everyone needs a little extra support. Family Service Regina offers counselling services wrapped in a safe and supportive environment for a variety of concerns that may be causing you or your family difficulty, our certified counsellors can encourage you to gain insight and discover your own potential while you move through struggling with a problem to discovering new directions and possibilities.

You may want help with your personal growth and self-esteem, be experiencing parenting or relationship challenges and conflict, struggling with mental health issues or have an addiction that is out of control.


We’re here to support you through:


  • Couples therapy/relationship counselling
  • Drug and alcohol abuse
  • Depression, anxiety, stress or worry
  • Domestic Violence
  • Anger management and conflict resolution
  • Trauma, including sexual or physical assult or abuse
  • Grief, separation and loss
  • Self-injuring behaviors
  • Personal growth


What we talk about during counselling is confidential. This builds trust and will help you to explore difficult problems safely.

If you are wondering whether counselling is right for you, please contact us at 306-757-6675.  We can put your mind at ease and resolve your questions over the phone- you are free to ask whatever you want.

Family Service Regina offers free 60-minute walk-in counselling services on Mondays starting at 12:00pm & Thursdays at 1:00pm. You just need to show up! First come, first served.