Wellness

It is important to take care of our bodies and minds. How does this shift in daily activity impacts our health and wellbeing. 

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On This Page

1.Overview

We care about your physical and mental wellbeing. Especially during these challenging times when educators and students are constantly being online and as social-distancing becomes a routine, we need to consider how this shift in daily activities impacts our health and wellbeing. To support your wellness goals, we have collected some useful ideas and resources for you.

2.Ongoing Community Support

OISE Wellness is offering ongoing online sessions such as mindful moments, meditation, mindfulness and self care and more.

OISE Wellness 

COVID-19 Coping Resources for the OISE Community 

3.How to Stay Social During Physical Distancing

Download Infographic from Government of Canada

Strong community connections lead to happier, healthier beings. With physical distancing as the new norm, and people having to spend most days inside the walls of their homes, maintaining social activity is vital to ensuring positive mental health.

Here are some questions we might ask ourselves to reflect on staying social during social distancing:

  • How am I choosing to engage with others during this time?
 
  • Have I called someone I care about today?
 
  • Have I engaged with another person outside of social media and email today? Perhaps on a video call? Maybe talking to a neighbour from a safe, 6-foot distance?
 
  • Are there ways I can demonstrate caring for people in my life?
 
  • Do my communities have a Facebook or WhatsApp group I can participate in?
 
  • On my grocery run, did I say hello and thank the cashier?    
Social Distancing Infographic

5.Managing Screentime

Did you know? The human eye NEEDS regular breaks from the blue light given by screens? Resting your eyes and limiting screentime is necessary for healthy melatonin production, a hormone that helps us sleep better. With teaching and learning moving online, it is essential to consider and reflect on screen time usage during this time. Thinking about how we use our screen and how often we use screens, allows for opportunities to find balance and ensure we maintain healthy habits.

Here are some questions we might ask ourselves to reflect on our screen-time:

  • Are there things I am doing on screen that could be done otherwise?
  • Am I remembering to power-down 2 hours before bedtime?
  • Am I reminding students that I will not be answering emails during set periods of time?
  • Do I have set boundaries around my screentime usage?
  • Am I sitting or at a location that is ergonomic?
  • Am I looking far into the distance, away from my screen every 15 minutes to ensure caring for my eyes?
  • Have I turned on my blue light filter?

Efficient time management skills are always important. In these challenging days, balance is even more important. Creating strong time management habits may reduce stress and improve the quality of your personal relationships. Perhaps you now have too much time on your hands due to lack of structure and routine, or maybe too little time on your hands because you are managing more deadlines to meet and more zoom meetings to attend.

Either way, it’s important to pay attention to how you manage your time on a day-to-day basis.

Here are some questions you might want to ask yourself:

  • Did I prioritize my tasks for the day?
  • Am I following my to-do list and setting myself realistic timelines and goals?
  • Am I spending too much time on one task?
  • Am I taking necessary breaks for maximum efficiency and to care for my mental health?
  • Is there work-life balance in the way I planned my day today?
  • Did I allow time for personal care, hobbies, virtual social contact, and positive things that fulfill me?

Improving time management skills

Time tracking tool

Blog with ideas on free online art classes

8.Power of Maintaining Healthy Routines

During these unprecedented times our usual routines are thrown off and we should be thinking about how to create and stick-to new routines.

Routines are helpful in keeping positive mental health and productivity.

Here are some questions we might ask ourselves to reflect on what our new routines look like:

      • Am I waking up and going to bed at regular times?
      • Am I eating meals at similar times each day?
      • If possible, can I go outside each day?
      • What outdoor activities might I engage in?
      • Am I taking the time to call and care for loved ones?
      • Am I neglecting any important aspects of my life now that I can work anytime, all the time?

Did you know eating an apple is healthier than drinking a cup of apple juice? Eating a whole, raw and unpeeled apple has 10x more fibre than a cup of juice. One way to care for our body and mind is through the fuel we feed ourselves. Food is one of the most important ways we take care of our bodies, so choose wisely. This is especially true now when junk food eating might be becoming a common occurence at home!

Here are some questions we might ask ourselves to reflect on what our diets look like:

      • Am I eating meals at similar times each day?
      • Am I eating mindfully without looking at my screen?
      • Am I eating a healthy, balanced diet that works for my body and activity level?
      • How do I feel after I eat?
      • What types of food am I snacking on?
      • Am I consuming immune boosting foods and supplements?
Health benefits of Apple

12. Movement and Mindfulness

Physical activity has been positively correlated with stronger mental health, happiness, academic achievement, and productivity. Most Canadians do not achieve the recommended number of minutes for movement each day. Let’s take the time to ensure we are caring for our bodies through moving each day.

Here are some questions we might ask ourselves to reflect on what types of movement and physical activity we can engage in:

      • What type of movement do I enjoy?
      • This might be as simple as tending to a garden in the backyard, or as rigorous as training for a marathon.
      • What types of exercise are accessible to me at the moment?
      • Do I have an at-home gym? A bicycle? A yoga mat? Running shoes? A safe neighbourhood to walk?
      • Am I doing physical activity and moving my body for at least 60 minutes everyday?

Sleep is an important factor that helps our bodies and minds rest and heal. More and more research is proving how vital sleep is for our health and wellbeing.

Here are some questions we can ask ourselves about our sleep hygiene:

    • Am I going to bed and waking up at the same time each day? Am I powering down my technology 2 hours before bed?
    • Am I drinking caffeine late in the day?
    • How does this affect my sleep quality?
    • What is my sleep quality like?
    • Am I sleeping soundly?
    • Do I wake up during the night?
    • How can I make my sleeping space more conducive to a good night’s sleep? Darker curtains? Quieter spaces?
    • Am I ensuring my sleeping area is only for sleep?
    • Note: Sometimes now our sleeping area is also our office. Set a few boundaries: make the bed and tidy before work. After work, light a scented candle. Hide a favourite chocolate to come back to. Set your own mood music to change the tempo from office to your night-time retreat.

 

Sleep is most important for a healthy body and mind