1 Me Too –The Fitness Marshall (start at 0:23min)Set the stage Me Too –The Fitness Marshall (start at 0:23min)
2 7 Ways to Wellness Presented by: Lyndsey Spring BKIN, CSEP-CEPHealth Promotion Coordinator Healthy Children and Youth Alberta Health Services Introduce ourselves
3 7 Ways to Wellness Laugh Practice Gratitude Be Kind Get Your Groove OnBe Yourself Get Active This session is a reminder of what you already know Boost your mood, Re-energize, refocus on things you already want to do This is an interactive session. Participation is key!!! Laugh Eat Healthy
4 Brainstorm: Ways to WellnessWho likes to be healthy? BALANCE List 3 things that stress you out about work List 3 healthy things you do to reduce that stress List 3 things you do to keep yourself healthy List 3 healthy things you do to keep yourself happy
5 Talk about it!
6
7
8 Introduce ourselves
9 Be Kind Random Acts of Kindness ActivityRandom acts of kindness activity – sticky notes RAK – put on PINK paper
10 Random Acts of KindnessA study that measured when people performed acts of kindness found that those who performed more acts of kindness throughout the day were less likely to report negative emotions. They were also able to maintain their positive emotions. However, during the days in which they were not able to perform kind acts, the participants reported a decrease in positive emotions in response to daily stressors. Researchers have found that those who performed more acts of kindness throughout the day were less likely to report negative emotions. They were also able to maintain their positive emotions. However, during the days in which they were not able to perform kind acts, the participants reported a decrease in positive emotions in response to daily stressors. Taken from:
11 Kindness helps you and others by:Enhancing positivity Changing your perspective Creating a sense of community Helping us to feel connected to others Reducing stress Improving mood and self esteem
12 Be Yourself Appreciating yourself can have a positive impact on your mental health. Be positive about life – start with yourself
13 self-af·fir·ma·tion nounthe recognition and assertion of the existence and value of one's individual self the process of identifying and focusing on one's most important values
14 self-af·fir·ma·tion “…self-affirmation can protect against the damaging effects of stress on problem-solving performance.” "An emerging set of published studies suggest that a brief self-affirmation activity at the beginning of a school term can boost academic grade-point averages in underperforming kids at the end of the semester.” Self – Affirmation activity J. David Creswell, assistant professor of psychology in CMU's Dietrich College of Humanities and Social Sciences.
15 self-af·fir·ma·tion Affirmations are proven methods of self-improvement because of their ability to rewire our brains. Much like exercise, they raise the level of feel-good hormones and push our brains to form new clusters of “positive thought” neurons. In the sequence of thought-speech-action, affirmations play an integral role by breaking patterns of negative thoughts, negative speech, and, in turn, negative actions. Taken from:
16 CHRIS
17 PRACTICE GRATITUDE Giving and receiving thanks creates a more positive outlook, which helps to keep you emotionally balanced. Some ways to practice gratitude Keep a gratitude journal Reflect through meditation, mindfulness or relaxation Thank someone Give back Small gestures CHRIS Shift your focus from the negative, to the positive – take a different perspective Do the finger in the air activity to create awareness of perspective. Talk about ways to be grateful: Make it a habit to think about positive or good things you are grateful for daily – write them down Take time to be still and calm and focus on the present moment Nurture your meaningful relationship. Send a thank you card or leave a note to someone you are grateful to have in your life. Return kindness that someone extended to you Sometimes all it takes is a smile, handshake, or wave to express your thanks Have participants write a thank you note to someone and give it to them
18 Get Active Math brain break
19 Spark Your Brain! http://sparkinglife.org/Adding exercise to your lifestyle sparks your brain function to improve learning on three levels: First, it optimizes your mind-set to improve alertness, attention, mood, and motivation; Second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and Third, it spurs the development of new nerve cells from stem cells in the hippocampus. One reason that exercise is beneficial for cognition is that it increases levels of norepinephrine and endorphins (our “feel good” hormones), resulting in reduction of stress and an improvement of mood Physical Activity and Performance at School (Singh, Uijtdewilligen, Twisk, van Mechelen, Chinapaw; Jan 2012) Research Exercise immediately elevates levels of the neurotransmitters dopamine (increases alertness and attention, reduces the craving for new stimuli) and norepinephrine (increases attention, perception, motivation and arousal). (Ratey, 2008) Physical Activity is strongly associated with improved academic performance. Studies have found: Short activity breaks during the school day and improve students’ concentration There is a strong association between aerobic fitness and performance on standardized testing, grades and other measures of cognitive performance. Physical activity helps to relieve tension and restlessness from continuous sitting leading to better classroom conduct and higher academic achievement Physical activity improves a youth's perceptual skills, intelligence quotient, verbal tests, mathematic tests, developmental level and academic readiness. Mahar MT ie al. Effects of a classroom-based program on physical activity and on-task behaviour. Medicine and Science in Sports and Exercise 2006; 38: Castelli D. et al. Physical fitness and academic achievement in 3rd and 5th grade students. Journal of Sport & Exercise Psychology, 2006: 29, Keays JJ, Allison KR. The Effects of Regular Moderate to Vigorous Physical Activity on Student Outcomes: A Review. Canadian Journal of Public Health, 1995, 86. Sibey and Etnier (2003) Reference for Ratey, J. Spark: The Revolutionary New Science of Exercise and the Brain Little, Brown and Company.
20 Value School language: What is valued is measured and what is measured is valued What is valued is timetabled timetabling calendar activity
21 Dehydration affects your energy levels and mood. Eat Healthy Eating regularly fuels your body and brain, and may help keep your mood stable Dehydration affects your energy levels and mood. Caffeine can make you feel anxious, nervous or depressed and can impact your sleep. Alcohol can cause low mood, irritability and aggressive behaviour. Food can also be a great way to connect with others. Eat Healthy Foods
22 How to eat healthy at work?
23 How to eat healthy at work?slow cooker = BFF food prep big cook I Meal Planning mindful eating Freezer meals Once a month cooking The big cook Bulk cooking Lunch club/co-op Soup club Salad club Baked potatoes grab&go snacks lunch co-op
24 Get Your Groove On “One can think of music as a type of legal performance-enhancing drug.” ~Dr. Costas Karageorghis (world-leading researcher on music for performance who has authored over 100 studies on the topic) Who would like 15% more energy? Use stats in here to do True/False https://thehealthsciencesacademy.org/health-tips/music-can-enhance-athletic-performance/
25 True or False? Music can reduce your rate of perceived effort by 12%Get Your Groove On True or False? Music can reduce your rate of perceived effort by 12% TRUE
26 Music can improve your endurance by: 5% 15% 25%Get Your Groove On Music can improve your endurance by: 5% 15% 25% Answer is: B
27 GET YOUR GROOVE ON Both listening to and creating music can have an impact on your life by positively effecting your mood and mental health Music can help you to focus Classical music has been proven to help you focus music that has a tempo of 60 bpm increases the efficiency of the brain in processing information Music allows you to express yourself Fosters creativity – creating and writing your own music The songs you choose to listen to may reflect your personality Music can help you to relax or motivate you Music can be a very personal thing
28 Laughter is Medicine for the MindA good laugh can actually create physical changes in your body by stimulating your heart, lungs, muscles and increase endorphins released by the brain. Smiling and laughing is a powerful way to lower stress, it can: Reduce negative emotions Help you to relax and recharge Change perspective Strengthen connections with others
29 How to lighten up? Chris Laughter is medicine for the mind and helps to reduce stress and tension A good laugh can actually create physical changes in your body by stimulating your heart, lungs, muscles and increase endorphins released by the brain. Smiling and laughing is a powerful way to lower stress, it can: Reduce negative emotions Help you to relax and recharge Change perspective Strengthen connections with others Here are some ways to bring more humour and laughter into your life Smile, this simple act can boost the feel good chemicals in your brain, helping you and others feel happy Look on the bright side. When you can, try to look for the positive in every situations Get together with a friend who makes you laugh Share a joke with others Watch a funny movie Make time for fun activities with friends and family Show video of babies laughing.
30 Ways to Wellness Wrap UpBe Kind Practice Gratitude Be Yourself Get Your Groove On Get Active Norah Laugh Eat Healthy
31 Me Too –The Fitness Marshall (start at 0:23min)Megan Trainor Me Too –The Fitness Marshall (start at 0:23min)