5 Wellness Rituals for a Better Winter

Love or hate the season, this winter lockdowns and limitations on daily life are taking a toll.  Whether we're working too much or too little, almost everyone's work-life balance is off track.  Self-care is suffering, monotony can kill motivation and winter weather doesn't help.  Since it appears we won't be back to old health routines any time soon, we suggest it's time for some new ones.  Here are five wellness rituals to boost your energy and immune system. 

Think about your tech time 

While we hear lots about the benefits of digital detox, let's be realistic.  In the pandemic, technology is a lifeline. Thank goodness for binge TV, games, classes and connections, and like or loathe, Zoom meetings serve a purpose.  Devices 'on' every waking moment and mindless screen time do not. Instead of letting tech take over, take charge. Make it a habit to plan your use. 

Make appointments with yourself to step away from your screen.  Set times when you don't check email, social media or texts, especially at the start and end of your day.  Consciously plan your online time too.  Think ahead about what to watch – maybe a documentary instead of random stuff that pops up. Plan movie night and Facetime coffee dates. Sign up for a course.  Whatever you choose to do or not do, make sure your technology rituals serve you well. 

Disconnect to Reconnect

While managing tech use has benefits, a complete unplug has even more.  When you disconnect from your devices, you’re more in touch with yourself and what matters to you.  And just think of what you might do with the extra time and the perhaps forgotten pleasures of no-tech pursuits.  Page through a beautiful book or old album, or build something – a snowman, cocktail creation, or fix-it solution for home or office. Imagine the possibilities.  Studies show that people who unplug regularly enjoy better sleep, deeper personal connections and greater productivity back on the job. 

Look Forward 

While we can’t control vaccine rollout or the shape of the new normal ahead, we can take charge of our thoughts.  The pandemic has taught us what we value, what we miss, and what we don’t.  So make it a weekly ritual, daily if you can, to remind yourself of what you treasure and make tangible plans to make room for more of it in your life.  Some may be possible soon, some not for a year.  That’s not the point.  It’s having the vision that’s vital. Psychologists agree hope is key to health.  While memories of days past can bring joy and solace, it’s our dreams and plans for the future that keep us going.   

Savour the Small Stuff

A good place to start is dinner at the table, not in front of the TV. Focus on the food, the flavours, the space, the company, the conversation.  If you’re eating alone, enjoy memories of shared meals in past.  Harvard Health experts tell us this focused slowdown to decompress at day’s end aids digestion, nutrition and weight loss.

Make Rituals Regular

While every single healthy step counts, it’s repetition that builds resilience.  By definition, something we do regularly with intention, rituals signal our brains that we’re moving from one mode to another.  They help us step back from the fray or step out of a funk. Wellness rituals do wonders for work-life balance.  Make it a habit to assess and plan yours.  

This Wellness Moment is from Health Plus Insurance. From our family to yours, take care and stay safe. If you're a Health Plus plan member, remember you have access to free, professional Wellness Resources.

"Summertime ... and the livin' is easy" or so the classic tune tells us. But 2020 has certainly not been easy so far and summer for most of us has turned out much differently than planned. While the summer months are often a healthy time, for many people this year has been a challenge.

In summers past, healthy living happened naturally … team sports, adventure travel, outdoor exercise, sightseeing walks, concerts in the park, and the simple boost to well-being from the pleasure of special events and traditions with family and friends. Whatever your version of an active summer, this year it’s likely been compromised in some way, if not cancelled altogether.

While most people are doing their best to “pivot” as the COVID-coping buzzword suggests, we’re certainly missing these activities in our lives. It can be challenging to find a new exercise or relaxation routine, let alone make it a habit in the new normal, and physical and mental well-being can suffer as a result. Here’s a boost to your health we recommend. It’s a surprisingly simple activity, even under COVID constraints. There’s no cost, no equipment or lessons needed and distancing is possible.

Take a walk. According to Dr. Mike Evans of St. Michael’s Hospital in Toronto along with many other experts, walking is one of the best forms of exercise to increase fitness, build both physical and emotional resilience and ward off ill health. If you need convincing, take a look at this 5-minute clip from Dr. Mike about the benefits of a half hour walk.

A good walk anywhere is great exercise. A good walk in nature is even better. If you have access to country air, a beach or provincial park, you’re lucky. But research shows greenspace is what matters. Urban parks and quiet, tree-lined streets also provide that touch of nature that helps lower stress and improve focus and concentration while your body benefits from the exercise. There’s a growing amount of research on the benefit of “Park Prescriptions”. 
 
In this pandemic summer, and even into Fall, when the livin’ may not be so easy, a walk is the perfect tonic. 

This Wellness Moment is from Health Plus Insurance. From our family to yours, take care and stay safe. If you have a comment on these ideas or more to suggest, send us a note. Always glad to hear from you.  info@healthplusinsurance.ca 

If you're a Health Plus plan member, remember you have access to free, professional Wellness Resources. 

Continuing the conversation on self-care ...

The Surprising Benefits of Self-Compassion

"When the going gets tough, the tough get going." It's what we often tell ourselves to rally strength in a crisis. Your version of "tough" may look different than mine. Long days of business and family demands, the financial fallout of a downturn, coping with isolation and loss, the energy it takes to be there for others, the hard work of social change, or the effort just to stay calm and positive ... in whatever form, this year most of us are carrying  a lot. The ability to be tough is good. And necessary. 

But non-stop tough is not healthy.  We need self-compassion too. When we expect too much of ourselves, insist we can somehow do it all, not for a sprint but indefinitely for as long as it takes, and continually put our own needs last, we put our well-being at risk. We know what we're supposed to do - exercise often, eat healthy, sleep lots, spend quality times with loved ones, and as if that's not enough, devote time to a cause we believe in and actively engage in building a better world. Sound advice. But sadly, in unusual times, self-care goals can turn into yet another set of 'shoulds' and high standards we can't possibly meet with all else going on. Some of us keep going in overdrive on all fronts while some of us give up completely and berate ourselves for what we didn't do well enough or do at all. There is a better way. 

This Wellness Moment is about Compassion, a self-care essential.  Simple when we think of compassion toward others. It's kindness, understanding, not judging harshly and gentle support through a challenging time. Not so simple when it comes to treating ourselves with the same care. Maybe it's time we do. A growing amount of research shows self-compassion benefits overall mental health and well-being. It results in less anxiety and reactive anger and most significantly, boosts emotional resilience. When we treat ourselves with gentle compassion, we're better able to handle stress and responsibilities. 

The good news? Self-Compassion is about what to stop doing instead of yet another chore to start.  Push pause on perfection and pressures, for a day or a whole weekend if you can. Even an hour will do you good. Set aside demands you put on yourself (and inevitably on those around you). Silence your inner critic and taskmaster. So what if there's too much screen time, Oreos instead of organics, stuff piling up, projects neglected or whatever your personal picture of unacceptable might be. Just to be clear, this is not slacking off. It's cutting yourself some slack when the going gets tough - the opposite of what we might be inclined to do, but sometimes all we can do, and that's okay. Actually, it's often the best way to sustain energy and focus for the long haul. Turns out it's good for business too. 

So please, take a moment to take it easy.  Be mindful of the the pressure you're under and what you need.  It's not selfish. in fact, the research also shows that when we're compassionate with ourselves, we're more compassionate toward others. We judge less, understand others more and our capacity for kindness and tolerance grows. Doesn't that sound like something the world needs now?

If you'd like to know more about Self-Compassion:

https://greatergood.berkeley.edu/podcasts/item/kristin_neff_on_the_power_of_self_compassion
https://hbr.org/2018/09/give-yourself-a-break-the-power-of-self-compassion
https://www.psychologytoday.com/ca/blog/nurturing-self-compassion/201703/how-cultivate-more-self-compassion

This Wellness Moment is from Health Plus Insurance.  From our family to yours, take care and stay safe. If you have a comment or a suggestion for a Moment, please send us a note. Always glad to hear from you. info@healthplusinsurance.ca

If you're a Health Plus Plan member, remember you have access to free, professional Wellness Resources. 

A Serious Conversation About Self-Care

While we often take a light-hearted approach in these Wellness Moments, the ongoing stress of the pandemic calls for a more serious conversation. 

During COVID-19, even those of us who take pride in our ability to 'keep calm and carry on' have had our resilience tested. In differing degrees, most people have experienced sadness, depression, anxiety, possibly anger at the stress and disruption, and many are dealing with serious loss and chaos. Angus Reid Institute recently reported that nearly half of Canadians said their mental health is suffering and worsened during COVID-19, more than 1-in-10 say 'worsened a lot'. 

Mental health IS health. Along with the physical risks of the pandemic, taking care of our mental and emotional well-being is our number one job. That means doing what we need to do for ourselves to manage stress. Every one of us. Now. Clearly more difficult when you're taking care of others too, but putting on 'your own oxygen mask first' is not selfish. It is Self Care. Essential for you and those who depend on you in your household, neighbourhood, or business.

While attitude and gratitude, exercise and extra sleep can all help, sometimes we need more. There's strength, not shame in looking beyond the usual coping tactics when necessary. If this is a time when you could use support, we recommend a few excellent resources available to all.  

Visit the Canadian Mental Health Association (CMHA) and find your local or provincial branch to learn what resources and support programs are available in your region, including crisis and peer support helplines and referral services. 

One such program is BounceBack, a free program from CMHA for ages 15+, offering online tools and coaching to build skills to manage mood, mild to moderate depression and anxiety, stress or worry. 

In addition to its regular programs, the Centre for Addiction and Mental Health (CAMH) has developed a resource site specifically to provide information, stress relief and coping tools during the COVID-19 pandemic. 

Your local pharmacist is always a good source for health knowledge. In addition, Shoppers Drug Mart is currently providing online resources on meditation, healthy eating and stress relief. 

We encourage you to take a moment to check in with yourself to assess how you're coping and what you need for your health (not what you think you 'should' be able to handle). Stick to the habits you know work for you, use tools you'll find online and please, don't hesitate to call someone if that's what you need. 

When health is at risk it's frightening and sad, certainly no laughing matter, and it's okay to cry. But as we work to regain equilibrium, there is a place for laughter. In fact, experts say it helps heal and protect us. We hope you find something in your day to make you smile, chuckle, or laugh right out loud, even better if you can share the moment with someone who needs the lift too. 

This Wellness Moment is from Health Plus Insurance. From our family to yours, take care and stay safe. If you have a comment on these ideas or more to suggest, send us a note. Always glad to hear from you.  info@healthplusinsurance.ca 

If you're a Health Plus plan member, remember you have access to free, professional Wellness Resources.