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BE WELL

Healthy living

鲍鱼直播.CA / SKILLSETS / Framework

Ensure personal wellbeing and work-life balance by establishing priorities (e.g., activities, exercise, sleep, nutrition, time with loved ones) that fulfill personal needs and enable feeling supported by others.

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Jump to section:听Understanding Healthy Living | Cultivating Healthy Living | Quick Guide to Healthy Living & Creativity听|听Taking Action | Resources | References

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Understanding Healthy听Living听

Healthy living is the practice of health-promoting physical and mental behaviors, aiming at enhancing personal wellbeing and work-life balance. According to the Canadian Public Health Agency, healthy living consists of supporting, improving, maintaining and/or enhancing the health of the community as a whole.听[]听 While it can be defined more broadly, in this context we will focus on two essential components of healthy living: physical health (sleep, exercise, eating well), and personal activities (hobbies, social activities, leisure time) that are known to impact your overall wellbeing.听

Why does it matter?

A healthy life is reflected by the preservation of our personal well-being and healthy social life as we work towards achieving our goals.听In a professional context, pursuing a healthy lifestyle positively impacts productivity at work and personal satisfaction.听Employees who exercise during work days have reported an improved mood that has led to a significant increase in work performance, improved tolerance and work-based relationships, and a heightened resilience when facing stressful circumstances.听[]

There are numerous neurological benefits to exercise including enhanced cognitive capabilities听[],听promotion of brain longevity听[],听effective stress and anxiety management听[],听improved brain health听[],听facilitation of learning and memory performance听[],听short-term euphoria听[],听and the prevention and treatment of depression.听[]听Nutrition has also been shown to have a direct link to self-esteem, and education about healthy living has been shown to increase self-esteem in certain populations.听[]听Additionally, the oxytocin release experienced during the social bonding inherent to team sports or leisure time with others decreases stress, and the act of caring for others in a social setting has been shown as a predictor of reduced mortality.听[]

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Cultivating听Healthy听Living听

Aside from hitting the gym and eating right, there are several other components to keep in mind when cultivating a healthy lifestyle.听Effective听time-management听strategies (such as a prioritization system to maintain a healthy work-life balance) are crucial听to building and incorporating a support system of healthy social and personal habits into your busy schedule.听听

Maintaining nourishing relationships is also an important component of a healthy lifestyle as the people in your life have a significant impact on your wellbeing.听While graduate school teaches autonomy, seeking support from your peers has the added value of boosting your wellbeing during graduate school, helping you to realize that you are not alone and that other students may be experiencing similar challenges.听Sharing experiences with your peers will help you to build trust and friendships that are crucial for your wellbeing in graduate school. The greatest leaders in the world ask for support in times of need, and would not thrive without it.听听

Physical and mental health are closely interconnected.听Our emotions and feelings can manifest as physical sensations in the body.听 You have likely experienced 鈥渂utterflies鈥� or 鈥渒nots in your stomach鈥� when you are excited or nervous.听 Many studies have highlighted the benefits of body-mind integration techniques, showing that mental health improved following various activities relying on physical elements (such as progressive muscle relaxation, yoga, and听T鈥檃i听chi). These kinds of body-mind techniques help to regulate the body鈥檚 stress-response system and bring the nervous system back into equilibrium.听[]
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Quick Guide to Healthy Living听

  1. Evaluate your habits by taking a self-care questionnaire to help you identify the areas of your life that are well-tended and the ones that need some attention听
  2. Value your 鈥渕e time鈥� to manage stress and increase happiness. Identify activities and hobbies that bring you pleasure and happiness and keep an open mind to exploring new interests听
  3. Plan breaks during work hours to do something you enjoy, not a chore.听Taking a 鈥榯ime out鈥� has been shown to counter the effects of fatigue and to increase productivity听[]听
  4. Develop healthy sleep hygiene to balance your energy levels听
  5. Incorporate healthy eating habits into your life using a support tool (e.g. app, healthy cooking book) and a reward system (e.g. indulge yourself with a favorite treat occasionally -you earned it!)听
  6. Incorporate physical activity in your daily life.听Several evidence-based studies have shown that the following activities have positive impacts on physical and mental wellbeing: yoga听[],听Group walking听[], Dancing听[],听and Aerobic exercise.听[][][]听Options include going to the gym and asking a coach or trainer for a structured program, or simply starting small and taking the stairs (escalators don鈥檛 count!)听
  7. Socialize by attending or organizing social gatherings with colleagues and friends.听Stay in touch with out of town friends and former colleagues.听[]听Consider other graduate students as a source of solidarity rather than comparison.听 Relish in support of community.听 Hang out where people are happy, happiness is contagious.听[]听
  8. Do not hesitate to ask for help when you need it!听

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Taking Action

Professional Development & Training听

Groups & Associations

  • 听an annual conference on topics surrounding mental health and promoting wellness.听
  • : the PSC is a group of well-trained students providing support about anything on your mind.听
  • :听anonymous phone calls and online chat from 6pm to 3am.听听
  • :听a committee dedicated to mental health awareness and resource guidance on campus.听
  • :听peer-led support groups and events听to create a safe space to discuss relationships with food.听
  • : volunteer-run program that allows you to schedule a session with an active listener in your area at a coffee or tea shop of your choice.听

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Resources

Websites

  • : resources and reference material about healthy living for Canadians by the Public Health Service of Canada.
  • Healthy 鲍鱼直播: this website provides support and resources to help students achieve and maintain a healthy lifestyle.
  • 鲍鱼直播 Programs in Whole Person Care: a site to serve 鲍鱼直播 and the wider community on whole person care through teaching, research and knowledge transfer.
  • 鲍鱼直播 Wellness Hub Self-Help Resources: a list of resources to promote student self-care on the topics of depression, anxiety, healthy eating, sexuality, active living, self-compassion, substance abuse, connecting with others, sleep, and technology
  • Mindfulness Resources: resources to help manage attention, increase productivity and decrease stress and anxiety through mindfulness

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Books & Articles

  • Public Health Agency of Canada.听 (2008).听. A comprehensive report on physical health from the Canadian Federal Government.听听
  • Burns, D. D. (1999).听.听New York, N.Y., U.S.A: Plume.听听听
  • Ender, S. C., & Newton, F. B. (2000).听. San Francisco: Jossey-Bass Publishers.听听
  • Goleman, D., & Franks, C. M. (January 01, 1996).听.听Child & Family Behavior Therapy, 18, 2, 48.听听听
  • Kabat-Zinn, J. (2013).听
  • Willett, W., Skerrett, P. J., Giovannucci, E. L., & Callahan, M. (2001).听
  • Williams, M., & Penman, D. (2011).听

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Need Help?

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References

[1]听.听

[2]听 Coulson, J.C. (2008).听听

[3]听. Colcombe, S. (2003).听

[4]听 Wright, C.B. (2016).听

[5]听 Streeter, C.C. (2010).听

[6]听 Cotman, C.W. (2002).听

[7]听 Berchtold, N.C. (2010).听

[8]听 Raichlen, D.A. (2012).听

[9]听 Cooney, G.M. (2013).听

[10]听 Wong, W.W. (2016).听

[11]听 Poulin, M.J. (2013).听

[12]听 Selhub, E. (2007).听

[13]听 Weiss, L.A. (2016).听

[14]听 Knobben, S.听 (2013).听

[15]听 Hanson, S. (2013).听

[16]听 Koch, S. (2014).听

[17]听 Josefsson, T. (2014).听

[18]听 Petruzello, S.J. (1991).听

[19], [21]听 Sin, N.L. (2009).听

[20]听 Barkley, D. (2018).听

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