Resources – To take care of my physical condition

I take care of my body when…

I monitor or reduce my substance consumption (e.g. drugs, alcohol, energy drinks, coffee).

Useful Information and Tools

1 – Centre for Addiction and Mental Health website – Caffeine (Centre for Addiction and Mental Health)

Effects of caffeine, recommended intake, caffenated products and interactions with food/medication

2 – Centre for Addiction and Mental Health website – Addiction (Centre for Addiction and Mental Health)

→ Signs, causes and treatments for addiction (alcohol, drug and gambling)

3 – Daily alcohol diary (NHS, 2016)

→ Recommendations, goals, consumption diary

4 – Knowing Your Limits with Alcohol: A Practical Guide to Assessing Your Drinking (Canadian Centre on Substance Use and Addiction, 2019)

→ Provides tips and guidance for individuals considering changing their alcohol consumption to a lower-risk level. This self-help resource can be used independently or with the guidance of a healthcare provider.

Organizations and Help Resources

1 – Drugs: Help and Referral (DAR) (MSSS)

→ Telephone service offering support, information and resources to people concerned with drug problems. Free, anonymous and confidential everwhere in Quebec.

I maintain a healthy diet (e.g. eating fruits and vegetables, avoiding fast foods).

Useful Information and Tools 

1 – Make healthy meals with the Eat Well Plate (Government of Canada, 2019)

 Healthy eating: practical tips and tricks for meals and snacks

2 – Canadian Food Guide (Government of Canada, 2019)

 Planning and preparing balanced meals

I play sports or engage in physical activity.

Useful Information and Tools

1 – Exercise and activity information (Diabetes Canada, 2020)

 Benefits and types of exercise, safety tips and tutorials.

2 – Fitness: Tips for staying motivated (Mayo Clinic, 2018)

→ Fitness is for life. Motivate yourself with these practical tips.

3 – Tips to get Active for adults 18-64 years (Public Health Agency of Canada, 2011)

 Guideline, recommendations and tips to get active.

4 – ParticipACTION App (ParticipACTION, 2020)

 Motivational content to stay active and healthy (at-home activities, outdoor workout videos, tips and tricks to get active, etc.).

I consult a professional (e.g. doctor, nurse, nutritionist, kinesiologist).

Useful Information and Tools

1 – Making the most of your appointment with your doctor (Healthwise, 2018)

→ Tools to prepare a visit with your health professional (new problem, follow-up apoointment, etc.)

I use complementary resources (e.g. a chiropractor or osteopath, natural products).

Useful Information and Tools

1 – Alternative and integrative medical society (AIMS) : Ressource Guide  (AIMS, UBC, 2020)

→ Alphabetical list and description of complementary and alternative medicines (e.g., accupunture, meditation, etc.)

I manage my energy when…

I adopt good sleeping habits (e.g. I get enough sleep, at regular hours).

Useful Information and Tools

1 – What is insomnia and what can be done? (Canadian Sleep Society)

→ Information on insomnia and its treatments

2 – 32 Tips to Start Sleeping Better: Advice From the Top Sleep Researchers (Ryan Fiorenzi, 2020)

→ Information on healthy sleep and how to attain it

I enjoy relaxing activities (e.g. yoga, tai chi, breathing techniques).

Useful Information and Tools 

1 – Tips and Exercises to Help You Relax (University Health Network, 2018)

 Contains some tips to help you relax, exercises that will help you relax, manage stress and lower anxiety and where you can find other helpful resources.

2 – Relaxing Exercises to Relieve Stress (University Health Network, 2014)

 Learn ways to relax to help you manage stress and lower anxiety : deep breathing, relaxing your muscles, repeating words that make you feel relaxed, imagining relaxing images, etc.

Multimedia

1 – Exercises for Stress Reduction & Deep Relaxation – Part 1 of 4 – Introduction (UHN Toronto, 2011)
  

2 – How to reduce stress with progressive muscle relaxation (Hamilton Health Sciences, 2016)

I take time to rest when I need it (e.g. naps, vacations).

Useful Information and Tools

1 – Suggestions for break time activities (Workplace Strategies for Mental Health, Canada Life, 2020)

→ Information and tips for either calming, energizing or relazing activities to do during a break