Social Media Unplug challenge!

Social media is part of our everyday lives. As a matter of fact researchers found that we spend on average 5hr a day on our cell-phones, which is 35 hours a week, 6 days a month and 72 days a year (


Question is, what would happen if we decide to ‘unplug’ from our mobile devices, for a weekend, or even few hours?

  • You’ll get more work done, and you’ll do it faster (no distracting notifications and pings)
  • You’ll get your creative juices flowing
  • You might feel anxious at first (ever felt those ‘ghost vibrations’ in your pocket?)
  • You’ll feel less stressed
  • You’ll feel more self-assured (and not let likes define how great you’ve spend your last vacation)
  • You’ll get more sleep (ditch that blue light screen!)
  • You’ll strengthen your face-to-face relationships (wonders happen when we’re not staring down at our phones)
  • You’re less likely to get bored (ever wondered when you’ll have time for that book sitting on your night table?)
  • You’ll sit less (yay for joining that Zumba class on Monday!)
  • You’ll learn more about yourself.
  • more…

Start by choosing an evening, weekend, or another set period of time in which you can pull the digital plug. You can set your own rules, but it’s most effective if you can shut off all devices.

Are you up for the challenge?

– Sapere Aude

ReachOut Psychosis:

Bringing mental health conversation to schools through music

©creativecommonsstockphotos -
©creativecommonsstockphotos –

How to talk to middle school and high school students about mental health? How do you reach out to them and make sure they feel heard and understood? Teen years are both challenging and exciting. There are so many questions that expect their answers. Many topics that have been discussed and many still, that have not received enough attention. Psychosis is one of them. Although depression and anxiety have taken front row whenever we discuss mental health in our everyday lives, according to, psychosis affects 3% of the population and is 6 times more common than diabetes, with the first onset usually occuring between ages 16 and 25.


ReachOut Psychosis is a program  developed and delivered by the BC Schizophrenia Society for HereToHelp. Funding for the project was provided by BC Mental Health and Addiction Services, an agency of PHSA. 

ReachOut’s unconventional format includes a one hour assembly presentation full of life-saving information, brain science and music which helps students who may be experiencing psychosis as well identify it in those close to them.

Singer/songwriter Sarah Jickling and her band Good Bad Luck, are integral part of each one of the events. Living with bipolar and anxiety disorder herself, Sarah expresses her own mental health struggles through art, performing at over 158 schools for the last 13 years.

What is ReachOut tour?

  1. ReachOut is geared to secondary and post-secondary students, starting with teens ages 13 and up.
  2. The sensory-rich, interactive show is designed for seated groups of 300 or more, in an assembly format.
  3. The show is presented by professional performers who have years of experience playing for youth.
  4. It is presented free of charge to school across British Columbia and has also toured to the Yukon Territories

To learn more…

— Perpetua Siglos

PTSD is like a ghost

PTSD is like a ghost.  Think of the scariest, most terrifying, damaging, hurtful ghost you can conjure up.  He’s a ghost, so obviously nobody can see him.  But he hangs around you ALL the time, and you don’t need to see him to know he’s there.  He will not go away.

And he knows you intimately.  He knows everything about you.  He knows what you love, he knows who you love, he knows your favourite places to go, favourite things to do.  He knows your favourite colours, music, TV shows, hobbies, friends.

Some people (usually the people who enabled this ghost to enter your life) would say he’s imaginary.  He’s made up.  He doesn’t exist.  You’re crazy or sick.  You’re looking for attention.  You’re dwelling on things and you should just get over it.  

If only ……

I wish he was imaginary and that I just made him up.  I wish I was crazy sometimes because I surely feel like I am, then maybe there would be a simple solution to “cure” me.

And when I say he’s always there, I do truly mean always.  You get up in the morning, he climbs onto your back like a coat.  Not a cozy, warm, fashionable coat … we’re talking about a coat that doesn’t fit well, feels uncomfortable, it’s itchy and spiky, the sleeves are too long and too short, too hot and too cold all at the same time.  As you go through your day the coat grows to cover your entire body, head to toe.  You know it’s there, you can feel it, but since it’s a ghost coat nobody else can see it.  To them you just look like you.

He has a fantastic memory and loves to show it off.  Once in a while, if you happen to be having a particularly good day somehow, you can almost forget he’s there.  You’re enjoying something, laughing, even happy, and then he gives you a squeeze and you remember that you’re not alone.  It could be you hear a certain song in the background, or someone says a certain phrase or name, you see an almost familiar face, a picture, a scent, it could literally be almost anything and BOOM – there he is.  He loves to remind you of the things that terrify you most so that you feel like they’re actually happening again, causing you to panic, over-react, freeze, or run for cover.

This horrible ghost is like a leech.  He sucks out your confidence, your zest for life, your interest in anything, your energy.  He makes you second-guess everything you say or do, every decision or choice you make, everything you think you know for sure.  He sucks out your interest in things you used to love doing … your job, your hobbies, your time with friends and family … making you numb and unable to really care about anything.  As he sucks out your energy he makes it difficult to even get out of bed in the morning, out of the house to do the things that need doing.

He attacks you at every chance he gets … poking at your body, making you ache and hurt all over, causing you actual physical pain.   No matter what you do to make the pain go away … medication, drugs, alcohol … nothing works for very long, the pain is always there.  They can run thorough medical tests to try and find the source of your pain, but nothing ever shows up, yet you still hurt.

Since he’s a ghost he doesn’t need sleep, so he figures neither should you.  He keeps you up at night for hours and hours, days on end.  Once you’re finally so tired you just can’t NOT sleep, he visits you there instead … invading the sleep you desperately need with horrific nightmares; dreams so real you’re crying in your sleep, tossing and turning, waking up screaming or huddled in a ball at the foot of your bed.

He’s a master of manipulation.  Since you know he’s around somewhere he can make you seem paranoid with your hyper-vigilance, always on guard for whenever he decides to attack.  He keeps your emotions on high alert so that you tend to jump at the slightest sound or touch, you get irritated easily, or even aggressive for no apparent reason.

He’s very distracting … he keeps your mind so busy waiting for his attacks that you’re unable to concentrate or focus, making it impossible to get things done.

He loves to put you down.  He knows your strengths and weaknesses, so as he’s hovering and clinging to you he whispers in your ear to constantly remind you that you’re damaged, worthless, useless, making you wonder why you even bother sticking around.  He tells you that you’re a burden on society, pointing out all the various ways you could just end it all and let the world be free of you.

As a ghost he can come and go as he pleases.  You can go to therapists, groups, put in all the work and do everything you can to get well, then just when you think you’ve slayed the dragon, banished the demons, rid yourself of this horrible ghost, one tiny unexpected thing can happen and instantly he’s back as if he had never left.

I’ve been battling this ghost for 14 years.  I’ve seen the therapists, gone to the group meetings, told my story over and over.  I’ve had the physical pain, the tests that show nothing wrong, the medications that don’t help, and some that do for a while but not completely.  I got to the point where I was actually feeling pretty good about myself, almost what people would call “normal”.  But even then there were songs I couldn’t listen to, tv shows I couldn’t watch, activities I couldn’t participate in, without being instantly transported back in time to when the trauma was happening.   I managed this by just avoiding the things I knew would trigger me, and that was working out pretty well.

Then something happened.  Something I suspected could cause me problems but thought I had under control.  Something I had been assured would be ok, that I would be ok, everything would be ok.  It wasn’t ok.  It was the complete opposite of ok.  All the precautions I was assured were in place didn’t work.  In the moment I could have spoken up and told someone that I was in trouble and needed help, but it was too late … I wasn’t there anymore, in the present … I was reliving my worst fear and I froze.

The ghost is back, and he’s fierce.  I’ve fought him off once and I’m determined to do it again.

Deborah Gray

The Doctor is In


It’s so right that we need is a warm hug and a pet as a companion to soothe our delicate emotional disorder. This is my favorite clip of Peanuts.

When I was hospitalized due to major depressive disorder, the good doctor at Lions Gate Hospital brought pets to work, massive greyhound dogs. Four of them. They were therapy dogs.

I am not a pet person. Never been. Needless to say, I stayed away from the dogs.

For a person with a mental illness, I supposed it shows on my face and behavior even when I don’t talk about it.  A sensitive person however, may emphatically pick up on it.  A wise manager who lives next door to me in the complex mentioned that it would be good for me to have a cat. So I did.

Enter Maurice and Lucy.

Little did I know, these cats would have a life-saving impact on my life for 20 years.  They were kittens when I adopted them. My life changed in a way that my thoughts became focused on them instead of being consumed by automatic thoughts. The cats know when I am feeling down. Instinctively, they come closer to me wanting cuddles when I lie down. There are times that it can be a bit too much when they want attention. I don’t mind it all, it’s a distraction from staying in my head. Who knows, maybe they have given me one of their nine lives or their calm nature made me feel relaxed

Not knowing the benefit of having pets, I paid more attention to the science of how animals alleviate the pain and sufferings of mood disorders. Talking to people on the walking their dogs on the street made me realized I became a social being while the owners are socializing their dogs.

The show The Big Bang Theory made me laugh when I heard what Raj had planned for one episode: “First I’m going to go to one of those spas in Koreatown, take a steam and get a massage. Then I’m going to stop at a pet store and get licked by puppies.”


Sounds silly yet it’s essential to my health– to have a ‘me’ day just like Raj did. I go to the pet store and look all those colorful living animals, from fishes to reptiles, bunnies to rodents.

So, what is your story?


–Perpetua Siglos

“Bottom Line – The greatest tool you have is to listen. Do this first.”

Narcissistic Personality Disorder (NP

*According to heretohelp, symptoms of NPD include: pattern of feeling overly important, needing admiration from others and having a lack of empathy.

I spent most of my younger years putting others first and not paying attention to a lot of my own health issues, both mental and physical, and that is something that I definitely needed to do — I had five kids.

But then I had Oprah–and her show–come along in order to teach me (and millions of others of course!) that I needed to start taking care of myself before I could give the best care to others.


* * *

“You can’t give what you don’t have” was the idea that resonated with me the most.

And so I learned a lot from the many experts she had on her show about how important it is to balance everything; eating, sleeping, working, having fun, relaxing, and socializing.

But — now, as I have gotten older — and much wiser — I realize that I need to be careful that I don’t go too far the other way! I was raised by a mother who had had Narcissistic Personality Disorder. Our family not only didn’t know that she had it! but didn’t know it existed until just a few years ago. As a consequence of THAT I was very mixed up about the self-care issue. I’ve come to understand that I have subconsciously picked up some narcissistic traits, even as I tried to do the opposite!! And I need to be careful not to let self-care become self-centered. Because I always understood narcissism to be self-LOVE.

It was only while educating myself about NPD that I found out that it’s not self-love at all (my mother seem to hate herself most of the time!) Narcissism is self obsession.

And I am learning that the best cure for that is coming full circle — helping others!
– Dale

The Power to Live

A special thanks to our contributor with this entry. Sharing lived experiences is a great way to educate others and reduce stigma surrounding mental health.

If you or anyone you know would like to contribute to upcoming blogs or newsletters, send an email to devassist@lookoutsociety. Entry may be anonymous if the writer chooses!



“Never give up on someone with a mental illness.

When ‘I’ becomes ‘We’ – Illness becomes wellness”

–Shannon L. Alder


I have an anxiety disorder. I was diagnosed in my late teens, but I’ve struggled with anxiety for as long as I can recall. I also have a diagnosis of bipolar disorder, or schizoaffective disorder – the doctors aren’t quite certain which.

Like many who live and struggle with mental illness, addiction reared its ugly head not long after I was diagnosed. Or… maybe the drugs and alcohol came before the diagnosis. It’s difficult to tell.

I remember waking up in an isolation room. White walls. A metal toilet. Bright fluorescent lights. My belt missing, my pockets emptied, and my memory hazy.

I was seventeen then. And already, alcohol had become a means of coping with my symptoms.

“You’re quite ill,” the Psych Emerg doctor told me. But, I didn’t understand. I lacked insight – common in people who struggle with serious mental illness. I had little understanding of what I was going through. I was confused, scared, and angry.

After my first hospitalization (and there were many more to follow), I fell back into the same patterns. Substance abuse, self-harm, recklessness. The whole nine-yards.

Education wasn’t offered in the early stages of my illness. I was slapped with a label, given a prescription, and sent on my way. It would take fifteen years, and over twenty hospitalizations, to learn to cope with my mental illness without the crutch of drugs and alcohol.

It’s been shown that, when treated early, the prognosis of a mental health challenge is relatively positive. But, treatment is more than medication. Treatment, as it should be, includes counselling, cognitive and behavioural therapies, relapse prevention education and more.

Education, simply put, is a form of prevention. And given a strained mental healthcare system here in British Columbia, prevention would free up resources so that they may be allocated more strategically. We need only glance at today’s headlines to know that we aren’t doing a good enough job at tackling mental health issues in BC.

There are few, if any, counselors, or psychologists on our wards. And psychiatrists and nurses are often too busy to educate patients on their mental health. We have patients wandering the halls, unoccupied and bored. We have patients using drugs and alcohol to fill time while in hospital. And what we’ve created is a revolving door syndrome – patients leave hospital only to return… repeatedly.

Patients should have the right to access various treatment services while in hospital. Medication compliance is compulsory when involuntarily hospitalized… but attending groups is frequently unenforced. While in hospital, a patient’s treatment needs to be multi-faceted, and with a doctor’s approval, patients should have access to any supplementary services they require.

It’s true, I’ve learned a great deal from my treatment team members, but ultimately, I was self-educated.

Knowledge is power.

And today…

I have the power to live.


“The road of excess leads to the palace of wisdom”

William Blake


I know, with absolute certainty, that William Blake was wrong.


Xannies, K-pins, Oxies, Dillies, Hydros, Bennies, Percs.

And how many others?

Too many to count. Too foggy to remember.


There’s an epidemic of addiction going on in British Columbia. And there’s no sign of it slowing down, even as the overdose rates skyrocket.

For many, it starts as harmless fun. A pill or two. Heck, maybe even three. What’s the worst that could happen?

It starts as weekend partying. Or just something to do to break the boredom. But once it’s gotten hold, you find yourself sneaking into the medicine cabinet more frequently. And when one pill no longer does the trick, you find yourself taking two.

Then it’s a habit.


You’re in the belly of the beast.

There’s an entire generation of young people in BC today who are turning to recreational pharmaceuticals use.  And most addictions specialists would agree – that’s where it starts.

Today, we’re in the midst of an opioid addiction epidemic – primarily – Fentanyl. But few users begin with a drug as “hard,” as Fentanyl.  It starts with something seemingly benign, typically. DXM found in cough suppressants, Codeine in Tylenol #3… the “soft,” drugs.


So how do we stop the wave of prescription drug addiction?

Early intervention and education.

There are many organizations and institutions that offer education to reduce the incidence of addiction. I’ve volunteered with a few. Most recently, I volunteered for a short while with the Mood Disorders Association of BC.


Addiction and mental illness often go hand in hand. I’ve read that approximately 50% of people who live with mental illness are also drug users. That’s a scary stat.

Aside from offering counseling services to those who are seeking to better their lives, MDABC also ventures out into the community to provide education on mental health issues. It’s the outreach element that truly reaches the hearts of communities in BC.

There’s still a shroud of secrecy and naivety when it comes to addiction and mental illness. This is partially because of stigma, but also due to the relative uncertainty surrounding the causes of mental health issues. Modern medicine has yet to crack the code. We don’t fully understand what causes these illnesses. And by nature, people fear what they don’t understand.

Community outreach is one way to connect people with the services and programs they may need. The mental health system can seem like a convoluted mess. And it can be difficult to navigate to a newcomer. By directing those in need to the right services, MDABC connects the disjointed parts of our mental healthcare system. And people seem genuinely grateful to receive this help.


William Blake wrote, “the road of excess leads to the palace of wisdom.”

But I think the truth is, it isn’t excess that leads to wisdom. It’s knowledge sharing, human connections, and a willingness to learn from others.

From experience, I believe that the road of excess leads to a place of desolation.

Let’s make a difference. Today.


Support mental health initiatives in your community. Someone out there needs you to.


3AM insomniac


I check the clock.


And again.

Time doesn’t seem to pass.





I bury my face into my pillow and try counting sheep.

1 sheep.

2 sheep….

But sleep doesn’t come.

And I know the anxiety will strike later in the day. Like a napalm bomb. And then maybe a hallucination or two. Who knows?

1 sheep…

* * *

The Science of Sleep

I’ve read that we spend nearly a third of out lives sleeping. It’s natural, and necessary for survival.

But why?

There are two categories of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM).

REM sleep is where the magic happens. And it’s intriguing, because no one really knows what purpose it serves. During REM, we experience our most vivid dreams. It is also when our muscles are temporarily paralyzed. There’s some evidence suggesting that people who awake to find themselves unable to move, or who experience hypnogogic and hypnopompic hallucinations, are experiencing waking REM.

Scientists are divided over the purpose of REM. Some believe it provides our minds a safe place to process daily events and gives us the emotional space to resolve problems that may occur in our lives.

Regardless, both categories of sleep play important roles in our capacity to not only survive, but thrive, succeed, and experience happiness.

                                                                             * * *

Sleep for Mental Health

Sleep is one of the most crucial aspects to maintaining good mental health. It is common, during bouts of mental illness, to experience some form of insomnia or sleep disruptions. Psychosis, anxiety, depression, and mania can all be characterized by sleep issues.

Additionally, people who live with addictions, particularly to stimulants, are at risk of developing severe mental health problems, as their sleep deteriorates.

In the early stages of recovery, from mental illness and/or addiction, sleep is perhaps the biggest influencer of a positive outcome. And people who struggle with quality of sleep are at greater risk of relapse than those who get sufficient sleep.

Sleep is important to mental health because it is a way for our brains to detoxify and eliminate damaging free radicals. Without sound sleep, our brains are at risk of becoming over-stressed, and are more vulnerable to stressful events. In fact, the stress hormone Cortisol, can, during insomnia, become elevated.

Sleep is also neuroprotective and promotes healthy neurogenesis (the regrowth of brain cells). Therefore, sleep is so crucial to one’s rehabilitation from mental health challenges.

                                                                               * * *

Today I am no longer a chronic insomniac.

I try to practice good sleep hygiene. Setting a specific time to go to bed, dimming the lights, putting on soft music and practicing some meditation.

I no longer require prescription sleep medications. In fact, many say that these medications, when abused or used for long periods of time, worsen quality of sleep.

I avoid caffeinated drinks in the evening. And often I’ll sip a relaxing tea to help unwind and prepare myself for bed. Alcohol is a no-no. Alcohol may be tranquilizing as an initial effect, but it acts as a stimulant later into inebriation.

My recent sleep patterns have been effective in managing my mood, anxiety levels, and in encouraging good health.

I still experience symptoms, but nowadays, I prefer to handle them differently. My response to symptoms used to be impulsive in nature…

Now, I opt to “sleep on it.”


– Andrew

The Attorney General, The Clubhouse, and Unconditional Acceptance

The Clubhouse model is a powerful demonstration of the fact that people with mental illness can and do lead normal, productive lives.


Two years ago, I volunteered at a conference put on by a national mental health organization. The speakers at this conference were distinguished, successful, and insightful – all the things I was not. They also all had powerful stories.

The keynote speaker at this conference was a former attorney general who struggled, for a long time, with alcoholism. What I took away from his story at the time was…nothing. His story was insightful, interesting, and hope inspiring, and yet I couldn’t see the obvious – that his story was like mine. I was under the influence, an addict, and unwell. Nothing resonated with me.

When the attorney general had finished speaking, I approached him. Every muddled instinct of mine told me not to. Regardless, I told him a bit about myself. His response took me by surprise:

“You need to be extra generous to yourself,” he told me.

I had no clue what he meant.

At the time, I was becoming a burden to those close to me. My supervisors at work were struggling to keep up with my frequent, long and babbling emails. I’m sure they were beginning to see me as an unhealthy influence on the rest of the staff. I had zero insight. I was delusional, manic, and addicted to prescription medications.

The staff were the only community I had. They were also the only people in my life who unconditionally accepted me, despite my long history of mental health challenges. So, I clung to them long after I had left the organization.

I would often think about what the attorney general had told me.

“You need to be extra generous to yourself.”

When insight returned, after many medication adjustments and prolonged withdrawals, I began visiting a local Clubhouse – a place where I could go to find supports, and participate in social gatherings and events. I’d been hesitant to visit until then. I was holier-than-thou towards others who live with mental health challenges. I thought I was different. I thought I was better than the rest.

My first dinner at the Clubhouse was nerve-wracking.  I was shaky, and anxious. Walking through the Clubhouse doors, I didn’t know what to expect.  To my surprise, I was greeted warmly. I ate with the members, chatted, and then left with a smile on my face. I didn’t feel judged. I felt accepted.

“You need to be extra generous to yourself.”

Community is incredibly important to me. They say a close-knit social circle is the biggest determinant of mental wellbeing.  I had no innermost circle, and as I result, I was miserable for a long time. I was in pain.

When community greets me, I try to pay it forward. I volunteer – educating people on mood disorders and addiction. I take part in, and contribute to support groups. I run a mental health blog. I try to visit the Clubhouse a couple of times a week, and I’m beginning to build a social network of people I can relate to.

Every recovery story is ongoing. I don’t believe in reaching point B, rather I believe recovery is all about the journey. When I stumble and fall, I get back up. When I take a step backward, I bounce back with two steps forward. I must remember that I’ve come a long way. I deserve a great deal of credit for coming this far.

As I think back on my experience with mental illness and addiction, I’m thankful for the communities that embraced me as a person and not a diagnosis. However, not all communities are willing to accept people who live with mental illness. Stigma is prevalent in today’s society.

This week is mental health week. And it is my hope that this week brings open forum discussions on the topic of mental health challenges. Because education is powerful, and has potential to eliminate stigma.Andrew

Things are different nowadays –

Nowadays, I’m a glass half-full kind of guy.

Nowadays, I’m kind to myself.


I’m extra generous to myself.




#MentalHealthWeek #EndStigma #Recovery #Education

Pink Shirt Day

February 28th is Pink Shirt Day.


But why?

Some readers may have heard of Pink Shirt Day, but do you how this day came to be?

In 2007 two friends, David Shepard and Travis Price from Nova Scotia, decided to take matters into their own hands after seeing a fellow male student bullied for wearing a pink shirt of the first day of school.

The two students bought 50 pink t-shirts and handed them out at their high school.

Before long, their anti-bullying actions gained attention by media, spreading the anti-bullying message across Canada and the globe. By 2012, the UN declared “Anti-Bullying Day” and today, is recognized in over 25 countries worldwide.

A lot has changed in the past decade when Anti-Bullying Day began.

Technologically speaking, bullying via social media is much easier. While remainanti-bullyinging anonymous, a bully can verbally attack, intermediate, threaten or worse. Commonly referred to as “trolling”, bullying is a daily reality for a lot of people.

In recent years, we’ve seen a lot more people speaking up about their lived experiences of bullying.


Celebrities like Taylor Swift, Demi Lovato,  and Zayn Malik, just to name a few, have opened up about being bullied. Unique qualities that once made them feel insecure and different, were harnessed into a positive attitude and self-worth.

Of course, bullying isn’t something solely experienced by famous people, or young school children, resulting in years of individuals feeling alienated.

Unfortunately, the reality is that children, as well as adults experience bullying. Although adults are meant to be more understanding, empathetic and mature, the workplace can be a volatile environment.

From passive aggressive comments, patronizing attitudes, silencing concerns or ideas,  diminishing the value of someones work, to unfairly questioning someone’s abilities — one or all of these can lead to a hostile work environment.

Having worked in unhealthy work environments in the past, I can firmly state that a negative work environment affected my mental health. As a goal-oriented, ambitious worker, I started to doubt myself and question my worth. I began second-guessing my judgement, unable make logical decisions, slowly down my own productivity.

It is likely that everyone has experienced bullying in their lifetime. If not from being bullied, then as the bully. The good news is, you can make a public stand on February 28th against bullying by simply wearing pink!

Recognizing the seriousness of mental health at work, last year’s World Mental Health Day was themed appropriately, Mental health in the workplace.

“During our adult lives, a large proportion of our time is spent at work. Our experience in the workplace is one of the factors determining our overall well-being. Employers and managers who put in place workplace initiatives to promote mental health and to support employees who have mental disorders see gains not only in the health of their employees but also in their productivity at work. A negative working environment, on the other hand, may lead to physical and mental health problems, harmful use of substances or alcohol, absenteeism and lost productivity.”

World Health Organization


This upcoming Pink Shirt Day is your chance to become part of a growing international awareness campaign.  Wear pink and make a clear statement on Anti-Bullying Day February 28th!

be kind



Bullying at School Can Take the Sunshine Out of Life

No Bullies Wanted in the Workplace

When Sorry is Too Late

World Mental Health Day 2017

If you or someone you know would like to contribute to our upcoming anti-bullying newsletter theme, please email: