Phone Number

905-677-0889

Email Address

info@pchs4u.com

Health Tips & Resources

Are you hydrated?

It is better to take sips and not chug. Sip, swallow, breathe, and repeat.

Dehydration increases anxiety.

Fluid helps you stay healthy and energized.

Signs of dehydration: thirst; dry mouth; tiredness; irritability; headache; dizzines.

Water is the best fluid to hydrate your body

Challenge Yourself!

Be prepared. Fill up a container of water right now and place it in your bag. Or, plan a non-alcoholic drink to have with your next meal.
(Dieticians of Canada, Guidelines for Drinking Fluids to Stay Hydrated, 2014)

Have you eaten in the last 3 hours?

Eat some food with proteins or fat

Low blood sugar disrupts focus.

When you are "hangry, " you are also less efficient

Being hungry can manifest difficulty in making decisions and poor concentration

Stay fueled to prevent anxiety.

Challenge Yourself!

Pack 3 snacks in single-serve portions and bring them to your work space. Or, make a list of nutritious snacks sold near where you work.
(Dieticians of Canada, Promoting Mental Health through healthy Eating and Nutritional Care, 2012)

Think you need more caffeine?

Limit yourself to 2 cups a day.

Find other alternatives such as juice or water.

A love of coffee vs. a caffeine dependency

Caffeine is also present in soft drinks, chocolate, and medication.

Symptoms of withdrawal include sleepiness or drowsiness.

Challenge Yourself!

Practice mindfulness. Limit your caffeine intake to 500 mg/day
(American Psychiatric Association, Substance-Related and Addictive Disorders, 2013; Health Canada, Caffeine in food, 2012)

Stuck working indoors?

Stretch your limbs.

Get moving, whether it is at home or work

Do some jumping jacks, stretches or squats.

It is so important to get your body moving and your blood pumping

Exercise will help in being more productive and efficient.

Challenge Yourself!

Try this “Deskercise” Stretch Routine
  1. Extend your legs and reach toward your toes.
  2. Hug one knee at a time, pulling it toward your chest.
  3. Clasp your hands in front of you and lower your head in line with your arms.
  4. Clasp your hands behind your back, push the chest outward and raise the chin.
(Healthline, The Ultimate “Deskercise ” Stretch Routine, 2013)

Stressed and reaching for food?

Eat slowly and mindfully.

Avoid emotional eating.

Emotional eating is a way to suppress emotions such as fear, boredom, and loneliness.

If you snack, chew each morsel 20 times before the next bite. Notice the texture and flavor.

Professionals can help improve your relationship with food.

Challenge Yourself!

Think of the last thing you ate:
1. What was its flavor?
2. What is its texture like?
3. How do you think it was made?
4. Are you hungry?
5. Do you want to eat now? Why?
(Mayo Clinic, Gain control of emotional eating. 2015)

Did you move today yet?

Incorporate a 5 minute workout everyday.

Perform household chores such as vacuuming.

Practice a quick yoga or stretching routine.

Walk around the block, or even inside the malls during poor weather conditions.

Use a fitness app or online video for a quick workout session.

Challenge Yourself!

Learn to differentiate the feelings of a tensed muscle and a completely relaxed muscle with PMR (Progressive Muscle Relaxation). Quick PMR involves the tense and release of muscle groups:
1. Lower limbs (feet and legs)
2. Stomach and chest
3. Arms, shoulders, and neck
4. Face Tense each muscle for 5s, and then release for 15s.
(Royal College of Psychiatry, Physical activity and mental health, 2012)

Showered in the past day yet?

Take a hot shower or warm bath.

The rise and fall of body temperature helps relaxation and improves sleep.

Warming up your body can increase blood flow.

A shower gives you a time for reflection and mindfulness.

Challenge Yourself!

Practice mindfulness. Next time you take a shower:
  1. What is the scent of your soap?
  2. Are you getting goosebumps?
  3. Is there an event stressing you?
  4. Would you react differently to the event next time? How?

(Elisha Goldstein, Ph.D.. Tum on the shower and reduce your stress today, 2009)

Sacrificing sleep for productivity?

It is important to get atleast 7 hours of sleep.

Sleep is crucial for memory formation

If you are drowsy midday, have a 30 minute nap.

Practice sleep hygiene by establishing a routine sleep schedule to avoid mood disorders.

One hour before bed, take a bath, read a book, or practice relaxation exercises.

Challenge Yourself!

Practice Mindfulness. If you tend to take your problems to bed, try writing them down, and then putting them aside.
(Division of Sleep Medicine at Harvard Medical School, Twelve Simple Tips to Improve Your Sleep, 2007)

Tired when the day just started?

Step outside for 5 minutes. Sunshine and fresh air can be nourishing.

Slip on shoes and stand outside. Grab a jacket if it is chilly. Or, just open up a window

Exposure to sunlight increases the brain ' s release of a hormone called serotonin. Serotonin boosts mood and helps you feel calm and focused.

Challenge Yourself!

Go outside and allow 5-15 minutes of sunlight on your arms, hands, and face. Try doing this 2-3 times weekly.
(Rachel Nail, RN, What are the benefits of sunlight?. 2015)

Brain fog bringing you down?

Listen to some music. Music is a great way to lift the mood.

Smartphones have access to playlists or the radio.

Search for calming playlists online to relax.

Challenge Yourself!

Use music intervention for mood regulation.
  1. Identify Mood: Assess your current mood to choose the right music.
  2. Select Music: Pick music that aligns with your desired emotional state.
  3. Create Playlists: Organize your music into playlists for easy access.
  4. Mindful Listening: Engage in mindful listening to fully experience and benefit from the music.
(Damel Levilan Ph.D. Speaking of psycholoMusie and your health, 2013)

Stress can make us hurried.

Recognize that you have time, and unpleasant emotions and situations are likely temporary

Be mindful of actions and slow down.

Recharge for efficient work as taking breaks can prevent breakout

Challenge Yourself!

The Pomodoro Technique® uses scheduled breaks to encourage working with time instead of against it.
Work for 25 mins → Break for 5 mins. Repeat 4 times.
After 4 repeated intervals, take a long break.
Work for 50 mins → Break for 10 mins. Repeat 2 times.
After 2 repeated intervals, take a long break.
(Pomodoro Technique® Why Pomodoro? 2015)

Overwhelmed by involvements?

Schedule a time to sit undisturbed by devices to reflect on and define your priorities.

Take a moment to sit down in a quiet place.

Practice meditation to recognize passing thoughts as separate from your core self.

Challenge Yourself!

Practice Meditation Mindfulness
  1. Sit comfortably
  2. Focus on your breathing
  3. Bring your attention to the present
Don’t drift into concerns about the past or future.
(Julie Coriss, Mindfulness med-lation may ease anxiety, mental stress, 2014.)

Pressure can be motivating.

Although pressure can motivate you, breaks can improve your work.

Effects of your ignored stress symptoms on your mood, your body and your behavior.

Identify signs of stress. Pushing through a panic attack may worsen feelings and work quality.

Challenge Yourself!

Be aware of your body.
1. Are your muscles tense?
2. Do you feel angry or upset?
3. Do you feel sleepy?
4. How would you describe your thoughts?
(Mayo Clinic, Stress symptoms effects on your body and behaviour. 2016)

“What if… ” doesn’t always reflect reality.

Be critical of your pessimism.

Questioning your thoughts doesn't mean you are dumb, or you shouldn’t trust yourself.

Choose how to react to your emotions.

Challenge Yourself!

Take part in Cognitive Behavioral Theory. CBT focuses on changing your thoughts and/or behaviors to change your feelings. Apply the principles to manage anxiety.
Situation (You have a job interview)
Thoughts (“I’ll mess up” change to “What an opportunity”)
Feelings (Afraid change to Excited)
Behavior (Panic change to Practice”
(Anxiety BC, What is CBT?. n.d.)

Are you feeling ineffective?

Train your brain for motivation and productivity

Motivation is inspired by dopamine. By completing small tasks, you can train your brain to attach a dopamine response to tasks as a reward.

Small tasks can illicit great motivation and pleasure.

Challenge Yourself!

Do something that takes less than 3 minutes to do. Refill a water bottle, organize a folder on your computer, clean out your wallet, or reply to an email.
(Kevan Lee, The Science of Motivation: Your Brain on Dopamine, 2013)

Feel others work more?

Being busy isn’t the same as being productive.

Life is not a contest on who can do the most on the least amount of sleep and food.

Go at your best pace.

Challenge Yourself!

Take part in the 54321 Grounding Exercise. When you are lost on a spiral of negative thinking, it can be difficult to snap back to the present. Sometimes, your pace and direction gets confusing. Being attentive to your surroundings can help you get grounded
→ Name 5 things you can see.
→ Name 4 things you can feel.
→ Name 3 things you can hear.
→ Name 2 things you can smell.
→ Name 1 good thing about you.
(PEI Rape and Sexual Assault Centre, Grounding techniques, n,d)

Intimidated by a friend's success?

Identify your own successes.

Everyone has their experiences and values, and no one has everything figured out.

Another’s success often has no effect on your opportunities.

Challenge Yourself!

Our brain overestimates threats, while underestimating opportunities and resources. Be mindful of others ‘ forces and know there are many opportunities for success.
→ Ask someone successful about the failures and struggles they have faced and how they coped.
→ A lot can be learned from listening, and people often like to share
(Rick Hanson Ph.D. Don’t Be Intimidated, 2012)

Need to vent?

Write in a journal/blog to let out your thoughts.

If comfortable, ask a friend, family member, or mentor to listen to your concerns.

Asking for help shows strength.

Challenge Yourself!

Writing down your thoughts can help you become more self-aware and/or help to calm during periods of high stress or anxiety. It is ok to be negative.
→ Write down 3 things that are bothering you on a piece of paper.
→ Or ask someone ‘ s opinion on a struggle you are going through.
(Centre for Addiction and Mental Health (CAMH), High School Survival Guide – Mental Health Edition, 2014)

Are you bottling up your emotions?

Take a moment to express your struggles.

Don’t minimize what you feel as ignored symptoms can worsen.

It is okay to feel intensely. It is okay to cry.

Challenge Yourself!

Our culture’s bias for positivity may cause shame or guilt for negativity. However, acknowledging distressing emotions and airing them out from time to time is important for mental health.

Ask yourself the following:

  • What is bothering you?
  • How long have you felt this way?
  • Do you accept your feelings?
  • Have you expressed them? How so?
(Timi Gustafon, R.D., Keeping your emotions bottled up could kill you, 2014)

Need a boost in self esteem?

Wear something special.

Put on clean clothes which aren't PJs. Wear a favorite T-shirts or photo ready outfit.

Dress code? Try fun socks or undergarments.

Challenge Yourself!

Our inner mental processes can be primed by our clothing, as we internalize the symbolic meaning of our outer layers. An attractive outfit boosts mood and business dress improves mental agility.

Look at what you are wearing now.

  1. What color is it?
  2. How does it feel on your body?
  3. Describe the style.
  4. What do you want to do in it?
  5. Do you feel confident in it?
(Karen Pine, Mind what you wear, 2014)

Having trouble attending class?

Establish a routine that keeps you prepared such as packing your bag the night before.

If appropriate, avoid earlyclasses and 3-hour classes when schedule planning.

Prioritize tasks, break them into smaller steps, and celebrate small achievements.

Challenge Yourself!

Set a proper routine to keep yourself proactive.
Wake up early and make breakfast or grab a coffee.
Head to school early to avoid traffic and being late for classes.
Ask a classmate to walk to class with you.

Are your thoughts cluttered?

Clean your workspace.

Clear any clothes or food off surfaces and recycle any papers you do not need.

Declutter your space, and mind.

Challenge Yourself!

Organizing your space can help prevent stress Clutter is stressful for the brain. It can liken coping mechanisms such as overeating than if you work in neater spaces.

Find 3 items nearby, and put them where they belong.
(Eva Selhub, M.D., How Cleaning and Organizing Can Improve Your Physical and Mental Health, Shape.com, 2015)

Nervous about a presentation?

Perfect the opening for confidence.

Remember, your audience thinks you are an expert and wants you to succeed.

Practice deep breathing exercises beforehand to help manage anxiety.

Challenge Yourself!

Try the Box Breathing method. The box breathing technique asks you to be attentive to your breathing to calm down. It can be done discreetly, anywhere.
→ Breathe in (Count to 4)
→ Hold (Count to 4)
→ Pause (Count to 4)
→ Breathe out (Count to 4)
(Ontario Bar Association, At your desk breathing exercise, 2016)

Concerned about career decisions?

Seek guidance from mentors or career advisors for personalized career advice and feedback.

Reflect on your interests, values, and skills and research potential careers and required qualifications.

Network with industry professionals for insights through events and online platforms.

Challenge Yourself!

Write an email to an advisor for help. Follow this template:
Dear (their full name),

My name is (name), and I am studying (program, year). I would like to meet to discuss (concern). Would you be available to talk during (weekdays) at (times)?

Sincerely, (name, student number)
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Phone Number

905-677-0889

Email Address

info@pchs4u.com