Week Three:

Let’s maximize our health by maximizing our minutes!

Our days are busy, but we can still find time for exercise… we may just need to rethink our approach.  Learn how to leverage habit stacking and check out some easy tips to fit in more fitness.

• Access Week 3 of the Mindful Movement Initiative
• Download the Poster

Week Two:

• MINDSET
• APPROACH
• TIME
• START

We’ll also touch on how to set up your home to get a great workout with minimal investment.  Find out how to maximize your success and learn what you need to create your own home gym – without breaking the bank!

• Access Week 2 of the Mindful Movement Initiative
• Download the Poster

Week One:
Your body was made to move, and yet we spend so much of the day sitting! Discover the value of microbursts and learn how to sneak physical activity into your day by combining it with things you already do.

• Access Week 1 of the Mindful Movement Initiative
• Download the Poster

Check back each Monday for more resources, or join our Employee Well-being Teams space to have the content delivered directly to you.

Whether your life circumstances and workplace routines have shifted drastically or remain relatively unchanged, it is always important to prioritize your psychological well-being, to help cope with personal and professional demands. We continue to navigate new circumstances and face new challenges. Pressures and struggles that may have been manageable in the past could be surfacing differently and require more attention or support. Let us continue to take care of our mental health and look out for the mental health of those around us.

Mental Health Resources and Supports

Employee and Family Assistance Program (EFAP)
Individuals can contact Homewood Health through their website or by phone toll-free, 24 hours a day, 7 days a week to book appointments, or access any EFAP service.

Psychological Well-Being during COVID-19
On this site you will find a number of employee resources and articles – such as Parenting During a Pandemic or Strategies to Manage your Stress and Well-Being – that you may find helpful during this time.

Supporting Faculty and Staff in Distress
Everyone plays an important role in creating healthy and respectful work environments. Here, Managers and Leaders can find helpful tools to provide support and guide respectful communication.

Professor Hippo on Campus
The Professor Hippo-on-Campus program has been designed and tested to help us learn more and support student mental health. Let’s start talking about the hippo in the room – mental health!

Ontario’s Mental Health, Wellness and Addictions Support
Learn about what supports are available, such as Bounce Back: a free skill-building program that adults and youth 15+ can access over the phone, to learn things like how to improve your mood by changing the way you think or respond to things.

Think Mental Health

Thinkmentalhealth.ca is a joint effort from Ontario Health and Safety partner systems needed to better understand and prevent mental health problems

Self-Assessments

Mental Health Meter (CMHA)

Stress Index (CMHA)

Mental Well-Being Quiz (BC)

Apps & Websites

Check out this resource with a list of helpful tools, websites and apps. Please note that the section on “A Place to Relax” has not been updated to reflect current Covid-19 restrictions or protocols. 

The Student Wellness Centre also has a comprehensive list of helpful apps and websites for a wide array of health topics.

Additional Resources

Well-Being for your Mind

Mental Health Resources Page

Informal Recognition 

Did your co-worker do outstandingly well on a presentation? Do you have a colleague who is constantly going above and beyond during challenging times? Recognizing their work can boost their esteem, while increasing your own gratitude as well. This type of recognition can come from a manager, or be in the form or peer-to-peer recognition as well!

Formal recognition 

McMaster is in Awards Season! Our President’s Awards for Outstanding Service, and Service Awards Celebration are upcoming this June. Formal recognition provides employees with incredible sense of satisfaction, and ties their efforts into the mission and vision of the university. It enhances employee well-being, while fostering a sense of community at McMaster. 

Sleep Crossword

RBG Nature Holiday Traditions Crossword

Hygge Comfort Crossword

Hygge Comfort Crossword ANSWERS

Hygge Themed (starting with C)

Indigenous Plants Crossword

Indigenous Plants Crossword ANSWERS

Working from Home with Children

Many McMaster employees have had to adjust to not only working from home, but working from home with children. This presents unique challenges to the McMaster community in how to structure a workday and maintain productivity while spending meaningful time with children.

Below are some resources staff and their children can access from a variety of local institutions directed to educating and engaging children online.

1. Art at home

• Weekly online workshops at the Art Gallery of Hamilton
• Classroom activities at the Royal Ontario Museum

2. Nature at home:

• Conservation Hamilton
• Grand River Conservation Authority
• David Suzuki: How to get kids into nature
• Royal Botanical Gardens

3. Education at home:

• Play and Learn is an online tool co-created by experts in child development at McMaster University, to support parents in challenging their children in engaging activities that can help them learn, grow, and thrive.

The Healthy Workplace Committee has put together simple changes you can make at home to help kick off a more sustainable-living lifestyle. Earth Day comes around once a year, but these lifestyle changes could be beneficial for the other 364 days, as well as years to come!

There is no planet B so let’s do what we can to take care of the one we have!

• Washing your hands is very important. However be sure to turn off the faucet when brushing your teeth or washing your hands – you can save up to 8 gallons of water a day just by shutting off the tap!
• Unplug and power off appliances and devices when not in use – household appliances waste energy even when not turned on, make the small effort to unplug them when not in use.
• Try reusable batteries – when it comes time to replace your batteries, opt for reusable ones instead.
• Go Paperless – switch to getting your bills and bank statements sent electronically
• Compost your food waste – take advantage of your city’s Green Bin & Composting program, or even do your own backyard composting (which is a great way to get some nutrient-rich soil for your garden you’ve started)
• Use environmentally-friendly, non-toxic cleaning products – you can even make your own with simple ingredients such as vinegar and baking soda.
• Run your dishwasher only when it’s full to save water and energy. Or better yet hand wash your dishes!
• Buy energy-efficient light bulbs that could even save you a few dollars in the long run.
• Collect rainwater, there’s so much you can use this non-drinking water for — such as outdoor cleaning and watering your plants

The Healthy Workplace Committee is looking for people with a passion for wellness who are willing to role up their sleeves and volunteer! Volunteers have the opportunity to conceptualize, organize, and execute wellness resources and events in the areas of physical health, nutrition, psychological wellness, and healthy spaces. If you are interested in joining our team, please click on the recruitment window below.

Frequently asked questions about volunteering for Healthy Workplace can be found here.

For any additional questions, please contact the Program Coordinator, Engagement & Wellness at healthyworkplace@mcmaster.ca