Welcome Week and the start of the school year can come with lots of changes. For many students, it can become difficult to manage their academics, wellbeing, and everything in between. The Student Wellness Centre’s #StepOne campaign encourages students to make their wellness a top priority.
#StepOne aims to help students practice self-care, community care, help-seeking behaviour, healthy eating, active living, and good sleep hygiene. At times, these areas of our life may seem less important than staying on top of our academics; however, prioritizing one’s wellbeing can create a foundation supportive of your academics and other goals.
Click on the tiles below to learn about:
- Importance of the practice
- Steps to get started
- Strategies to overcome challenges
Information Box Group
Self-care Learn More
Self-care includes any steps that we take to tend to our wellbeing, whether that be physical, emotional, or otherwise. The type of self-care each person needs will be different; you can discover what feels right for you.
Self-care
Introduction
Sometimes we are taught that prioritizing one’s own wellbeing is selfish. We may feel like we deserve to take care of ourselves only once we’ve “earned” it by working hard and finishing everything on our to-do list. However, you are a human being. Just by virtue of being alive, you deserve care and compassion. Moreover, taking care of yourself means that you can better support other people: you’ll have the time, energy, and patience needed to help folks in ways that work for them. After all, you can’t pour from an empty cup.
Note that self-care doesn’t have to meet a person’s every need—other people and resources can support one’s wellbeing.
Benefits of self-care:
- Reduced stress
- Improved immune system
- Higher self-esteem
- Increased productivity
- You’ll learn more about yourself: what you love doing, what brings you joy and helps you feel good
- You may be able to better support others
Steps to consider taking
- Explore some activities that can improve your wellbeing. Feel free to consider the following examples.
Type of self-care Examples Emotional - Self-talk or journaling
- Taking a break
- Meeting up with friends
- Bubble bath
- Seeking therapy
Physical - Actively prioritizing sleep
- Exercising
- Eating nourishing foods
- Attending a doctor’s appointment
Spiritual - Attending a religious service
- Spending time outside
- Meditating
- Practicing gratitude
- Choose one habit or activity you want to integrate into your routine and decide how often you would like to do it.
- Try practicing the habit/activity during the next week
- Reflect on how the habit/activity makes you feel.
- When you feel ready, feel free to experiment with other habits/activities.
- Consider sharing about your practices with other people in your life—they may help you stay on track and prioritize your new habit.
Addressing challenges
| Barrier or challenge | Potential strategies |
| You may not be able to afford what is stereotypically associated with self-care, e.g., bubble baths, vacation, etc. | Something to note about self-care is that it doesn’t have to cost anything—or take up extra time in your day. It can be woven into the habits and practices already part of your day. This is because things like eating, drinking water, washing your face, spending time with a friend, etc. all contribute to your wellbeing and thus count as self-care. These are acts that you partake in to honour yourself. You can improve the benefits of these activities if you practice mindfulness while engaging in them. |
| You may not have time to engage in self-care due to other responsibilities and tasks. | |
| Self-care may not be effective in helping you meet your needs, and potentially acts as a source of shame or anxiety. | It doesn’t have to fall on one person to take care of themselves entirely. We can all contribute to each other’s wellbeing, and there is no shame in leaning on one another. This is because we have unique skills and gifts to offer to one another, through community care. Visit the StepOne on community care to learn more. |
Resources to get you started
- Developing a self-care action plan with Hank Green (video; 5 minutes 1 second)
- COVID-19 self-care and resilience guide by Mental Health Commission of Canada (PDF)
- Mindfulness resources by the BC Provincial Health Services Authority (PDF)
- Self-care resources for Black, Indigenous, and People of Colour (BIPOC) (Webpage)
- BIPOC mental health resources in Calgary, Alberta, Canada (Webpage)
Finding emotional support Learn More
Reaching out for support is a skill we are often expected to have even though we are rarely taught it. As such, you shouldn’t feel ashamed if it is something you struggle with. Keep reading to find some places to start.
Finding emotional support
Introduction
When facing emotional and mental challenges, it can help to reach out for support from other people. However, some of us may not feel comfortable doing this for various reasons. Unfortunately, if folks are unable or unwilling to share their emotions, and they don’t have another way of processing their emotions, they may face emotional isolation, which often make us feel even worse.
Reaching out can help you build a strong support system and strengthen your relationships, gain perspective, process emotions, receive affirmation and validation, and establish a sense of belonging and connection. Everyone deserves support.
Steps to consider taking
- Reflect on how you’ve been feeling recently. Are there any feelings that stand out? Is there anything you’ve been struggling with?
- Consider whether you want support for these issues and how you’d like to receive it.
- Are you feeling overwhelmed and need help with your everyday tasks?
- Do you need someone to help you come up with solutions to a problem you’re facing?
- Are you in need of validation and encouragement?
- Do you simply want to hang out with someone to relieve stress and feel supported?
- Think about which people in your life feel the safest. When considering who to reach out to, you can ask yourself the questions below. Keep in mind that someone may not fulfill all these criteria but may still honour your needs and make you feel supported. Nobody is perfect, but with both of your efforts, communication can improve. You can also choose to attend a support group, peer support meeting, individual counselling, or call a phone line if these options appeal to you (see Resources to get you started below).
- Who respects me as a person and has similar values?
- Who doesn’t make me feel ashamed or judge me harshly?
- Who is a good listener and makes me feel heard?
- Who wants what is best for me?
- Be brave. Try to take the first step and reach out, ask for what you need, and access the resources that feel right for you. If this is new to you, it may not feel easy the first time.
Addressing challenges
| Barrier or challenge | Potential strategies |
| I don’t always feel like talking about my problems. | It is a misconception that receiving support always must involve communicating about our feelings.
There are many other ways of processing and expressing your feelings (e.g., physical activity, creativity, etc.). These outlets are useful tools for coping. Some people may benefit from implicit emotional support. For example, you may simply need the presence of a loved one or to have them help you with your to-do list, and that is okay. However, discomfort sharing doesn’t automatically mean you wouldn’t benefit from talking about your feelings. It’s important to reflect on what type of support or coping would be most helpful in each situation.
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| Talking to others doesn’t make you feel better.
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It’s important to acknowledge that when you do reach out for support, you probably won’t feel better instantly. It takes time to feel better, even when we are honest with those around us. You may need to experiment with what kind of support you need (e.g., listening, advice, presence, etc.). If it you feel like it would be helpful, you can always reach out for professional support from a counsellor.
It’s up to you to decide whether you need support or want to handle a situation alone. |
You feel unworthy, unlovable, or incapable of interaction or growth. You may have thoughts such as:
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These types of thoughts often fall under the criteria of thought distortions. Although these thoughts may feel like the truth, they are often tied to lies we’ve learned during harmful experiences. These thoughts negatively influence your emotions and prevent you from supporting yourself. Read more about them here.
These thoughts are often automatic, and we need to slow down and think through things logically to override them. One way to do this through Socratic Questioning. If you trying to open up to someone but are having thoughts which are invalidating this need or preventing you from reaching out, go through this worksheet.
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| Asking for support feels intimidating.
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Suggest a conversation-friendly activity.
Finding an alternative reason to hang out may relieve the pressure and can be a great way to start chatting. Just make sure you can talk while you do the activity (e.g., hiking, grabbing a drink, playing music, playing a sport, etc.). |
| You don’t know what you would say to the other person.
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Write it down.
Writing can be helpful for practicing how you’d like to express your feelings to someone else or for sorting out what’s going on within your mind. However, if you are in a mental health crisis and want to reach out to a friend but can’t find the right words, read this article to get some ideas.
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| You’ve thought about calling a phone line or attending a peer support group, but you’re afraid it might feel uncomfortable opening up to strangers. | Being vulnerable, especially to a stranger, will feel uncomfortable sometimes.
However, if you fear expressing your feelings to those in your life, you may find it helpful to talk to a stranger. They may help you gain perspective on a situation. Talking to strangers (e.g., counsellor, support group members, peer support workers) may be useful to some people in certain situations, but if it doesn’t feel right to you, that’s okay. There is no one-size-fits-all to mental health support.
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Resources to get you started
- Join a support group run by a counsellor: SWC programs (Filter program type for Wellness Skills Programs)
- Book an intake appointment with a counsellor: At the SWC or outside McMaster
- Call a phoneline
- Schedule a peer support meeting
- Do you not know how to tell a friend that you’re struggling? Read this article: 10 ways to reach out to a friend in a mental health crisis
Community care Learn More
Each person has goods and skills to offer, and they can also benefit from others’ support. Community care embraces the fact that we need each other. Read more find out ways you can practice community care.
Community care
Introduction
Community care involves two or more people coming together to help meet each other’s needs. These needs can be basic (e.g., food) and/or expressive (i.e., emotional). Though community care has been popularized during the COVID-19 pandemic, it has long been practiced by marginalized communities, especially people of colour. Click here to learn more about the history of community care.
Having a supportive community correlates with greater wellbeing, as it can:
- Help you cope with stressful circumstances
- Support your mental health and physical health
- Keep you motivated to practice self-care
- Facilitate one’s access to goods (e.g., food) and resources
Steps to consider taking
- Reflect on times others have supported your wellbeing or when you have supported others. What kind of support did you give or receive? How did each of these make you feel?
- Engage in conversations that can help you understand and support others’ needs. Click here to learn more about navigating these conversations.
- Offer to support others in ways that they would find helpful.
Micro-level examples of community care include:
- Texting a friend to check in on them
- Cooking for someone in your life
- Sharing lecture notes with a friend who can’t make class
- Hosting online game nights to facilitate connection
Macro-level examples of community care include:
- Voting
- Donating to nonprofit organizations
- Volunteering your time
- Learning about and practicing allyship with respect to injustices
Addressing challenges
| Challenge or barrier | Potential strategies |
| There may not be a person in your life that you feel comfortable requesting support from. | It’s understandable if you feel uncomfortable reaching out to someone in your personal life. You may find it helpful to contact supports outside your personal life, such as McMaster’s peer support services. If you want to find steps to consider when seeking support, visit the “Finding Emotional Support” section, or click here to learn about supports available within and outside McMaster. |
| You are afraid of overstepping or crossing the other person’s boundaries when offering support. | It’s important to be aware of and respect others’ boundaries, especially when are supporting them, so it is understandable if you are worried about this. In these situations, the best thing you can do is ask the other person what they would find most helpful. For example, you might ask, “How can I best support you?” Click here to learn tips for having these conversations. |
| It can be difficult to be there for other people, as it can take up a lot of physical and emotional energy. | Supporting other people can become overwhelming sometimes. Try and be gentle with yourself, recognizing that you (and all people) have a finite amount of energy. It can help to take some time for yourself. Practicing self-care can improve your wellbeing and help you recharge so that you can be there for others. Moreover, it’s important to respect your own boundaries. If supporting others with a particular situation brings up difficult emotions for you or hurts you, try and let the other person know when you can. You can offer to connect them with other resources, such as external services, or provide support in a way that accommodates both your needs. |
Resources to get you started
- “Why it’s time to turn self-care into community care for deeper healing” (Well+Good article by Minaa B.)
- Be There (website that helps folks better support others)
- Ways to be emotionally supportive (Healthline webpage)
- Ways to support friends emotionally when you’re also struggling (Well+Good webpage)
Staying active Learn More
Although there may be challenges to getting started, incorporating movement into your life can be an enriching part of your routine. Read more to discover helpful active living strategies.
Staying active
Introduction
Physical activity refers to any bodily movement that results in increased energy use. More broadly, active living is a holistic value which involves prioritizing physical activity in your everyday living.
Regular physical activity can:
- Improve your respiratory, cardiovascular, and overall health
- Reduce your risk of Type 2 diabetes, heart disease, and some cancers
- Ease or prevent mild to moderate symptoms of anxiety and depression
- Enhance self-esteem
- Boost energy
Steps to consider taking
Note: Always consult a healthcare provider before starting a new exercise regimen.
- Reflect on how you can incorporate movement into your daily routine. Some examples include:
- Using more active alternatives to get to work or school (i.e., you can walk, bike, rollerblade, skateboard/longboard, scooter, etc.)
- Regularly engaging in active chores (e.g., vacuuming, lawn mowing, decluttering, etc.)
- Engaging in physical activity like walking, squats, or hula hooping while doing static activities (e.g., phone calls, lectures, watching TV or videos, etc.)
- Taking the stairs when and if you can.
- Think about good memories you’ve made while being active throughout your life. Are there any activities that you could re-introduce into your routine?
- Consider whether tracking your physical activity would help you maintain a regular habit. Practice caution if tracking causes unnecessary stress or excessive preoccupation surrounding your nutrition or physique.
- Practice active living with other people.
- Involve others in your physical activity (e.g., working out together, team sports, etc.)
- Talk to your loved ones about the changes you plan to make or are making to your lifestyle so they can encourage and support you.
- Learn about the types of physical activity your friends engage in.
- Take advantage of free online resources to find new types of physical activity, build new skills, or improve on your existing skills (see Resources to get you started below).
- Reflect on how any new activities have made you feel. If something doesn’t make you feel good, try something new until you find activities that work best for you.
Addressing Challenges
| Challenge or barrier | Potential Strategies |
| Feeling physically uncomfortable | When you’re new to fitness, start small. Each day, try to get active for a short time (e.g., 5 minutes) and if you’re feeling too exhausted to continue, start again tomorrow. |
| Feeling mentally uncomfortable | Try and find an environment that makes you feel comfortable and motivated (e.g., home, outdoors, bedroom, etc.). |
| Lack of motivation | Make exercise a social activity. This may help you stick to your routine and the companionship has additional benefits to your mental wellbeing.
Alternatively, you can incorporate a fun physical activity that doesn’t feel like traditional exercise to you (e.g., Bollywood dance workout, active video games, skating, swimming). |
| Lack of energy | Schedule fitness when your energy is highest, like in the morning or midday before the afternoon crash. Maybe the weekend would work better for you.
If you never feel energized, try something simple like walking or stretching to build the habit before upping the intensity. |
| Lack of time | Exercise frequently but in short bursts and try to incorporate movement into your daily routine. |
| High cost of equipment or memberships | There are several low-cost options for gym memberships and fitness in Hamilton. Within your McMaster fees, you pay for access to The Pulse, the gym on campus. You can apply for membership assistance at the YMCA gym which allows you to pay a discounted price based on your income. Finally, you can attend free or low-cost outdoor fitness class or access other Hamilton recreational services. |
| Mobility or physical limitations | Although there may be certain types of exercise that aren’t possible for you, modifications or alternatives are always available. If you’re looking for a place to start, read this article on exercising with limited mobility. Always discuss with your doctor if you are looking to start a new exercise routine. |
Resources to get you started
- Free fitness tracking apps
- Finding new forms of activity
- Try out a new activity off this list from Participaction
- Attend a virtual fitness program with #MacMoves
- Download the FitOn app (all workouts are free to stream)
- Free or low-cost in-person fitness options
Eating well Learn More
A nutrient-rich meal can give your mind and body the energy they need to thrive. Discover how you can nourish your body.
Eating well
Introduction
Dehydration, caffeine, excessive sugar, and lack of nutrition can contribute to jitters, lightheadedness, weakness, lack of focus, and a racing heart. Eating well can:
- Improve your immune system and memory
- Help you focus
- Reduce risk for illnesses
- Improve your quality of sleep
- Better your heart and bone health
In addition to helping our bodies thrive, food can bring us joy and add light to our lives. It can improve mood and remind us of happier memories that we associate with them.
Steps to consider taking
There are practices that we can incorporate into our lives to maximize the benefits of food, including physical and emotional wellbeing.
- Learn more about daily recommended foods by reading this Canada’s Food Guide webpage. Are there any foods that you need or that you would like to incorporate into your diet so that you can feel more joy and nourishment?
- Cook more often: Cooking is “the practice or skill of preparing food by combining, mixing, and heating ingredients.” It can help you rely less on processed foods, eat foods that you enjoy, save money, and support the earth’s wellbeing. Visit this webpage to find recipes you can try.
- Eat mindfully: Focus on how it feels when you begin to eat and get full, and when you start to feel hungry again. Do certain foods make you think about certain memories, places, or people? Read this article by Headspace to familiarize yourself with mindful eating.
- Eat with others: This serves as quality time and help us explore new foods. It can also help you explore your own culture and other cultures. Read this page by Canada’s Food Guide to learn more.
Addressing challenges
| Barrier or challenge | Potential strategies |
| You struggle following recipes or cooking meals because you’re not familiar with the cooking skills needed. | It’s understandable if cooking feels confusing or daunting. It can help to break down the process of cooking by learning more about the skills involved. Consider accessing the following resources on: |
| You have trouble figuring out what to cook. This can be for a range of reasons; for example, you may be unfamiliar with common dishes, or you may have ingredients that are difficult to use. | Consider using SuperCook, a website that finds you tailored recipes depending on the ingredients you already have in your fridge and pantry. |
| Cooking can be time-consuming and tiring. | It is understandable if this has hindered you from eating enough to feel nourished.
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| You have difficulties accessing nourishing food because of cost. | Consider using the following resources, which strive to increase access to affordable food:
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Resources to get you started
- Canada’s Food Guide, a website which contains guidance on nourishing foods to incorporate into your diet, and eating habits to strengthen your relationship with food.
- Consider viewing the ‘Recipes’ webpage
- WebMD’s Cooking 101: Kitchen Basics webpage
- New York Times Cooking, a YouTube channel that contains recipe tutorials and other food-related videos delivered by folks from diverse backgrounds.
- SkillShare, which offers online classes on a range of topics, including cooking! You can sign up for a XX-day free trial, but have the option of paying for a subscription.
- Epicurious, a website which details recipes, as well as ingredients and their uses.
- The Newcomer Community Cookbook, a website which shares recipes from around the world.
Bedtime basics Learn More
Good sleep hygiene is essential in maintaining or improving your physical and mental health, especially as a student. Find out how you can prioritize your shut eye.
Bedtime basics
Introduction
Many things play a role in how well you sleep. This includes your food and drink choices, physical activity, evening routine, and more. Sleep hygiene refers to the behaviours you can adopt to promote consistent, deep, and restful sleep.
Sufficient sleep can:
- Lower risk of type 2 diabetes and heart disease
- Improve immune system function
- Improve mood and mental health
- Decrease cortisol secretion and stress
- Improve concentration
Read below to find out the recommendations for improving your sleep hygiene.
Steps to consider taking
- Avoid caffeine 4-6 hours before your bedtime
- Practice a consistent pre-bedtime routine
- Turn off electronics and dim your lights at least an hour before bed
- Establish a consistent wake-up time
- Increase light exposure during the day to regulate your circadian rhythm
- Exercise regularly before the evening
- Try not to nap for longer than 30 minutes or within a few hours of your bedtime
Addressing challenges
Poor mental and physical health are strongly associated with insufficient sleep. Sleep challenges are sometimes caused by poor mental or physical health; other times, lack of sleep may cause or worsen mental or physical health issues. If you are struggling with your sleep, it may be worth reflecting on the relationship your sleep has with your wellbeing and seeking professional support if needed.
| Barrier or challenge | Potential strategies |
| Your mind is occasionally restless when you try to fall asleep. | Consider practicing a sleep meditation or a relaxation exercise for sleep, such as the ones on this Sleep Foundation webpage. Many free meditations can be found on the Insight Timer app. Be patient, it can take several minutes of focused attention before your mind starts to calm when practicing a meditation or a relaxation exercise. |
| Occasionally, you lie in bed for a long time and just can’t fall asleep. | Get out of bed for a bit. Engage in a relaxing activity (e.g., reading, Sudoku) for a maximum of 30 minutes to calm your mind. However, don’t pick up your phone or computer, and make sure the lighting is dim. |
| You work late into the night and feel wired when you try to sleep. | If you can, try to set boundaries around your work and school life. Reflect on the amount of work you have and whether you need to set boundaries about the amount of work you’re taking on.
Consider whether you can communicate to others how you are feeling so they can support you in managing your time, reducing your workload, or establishing home-life boundaries. If you have to work late, try to minimize its impact on your sleep by activating the blue light filter on your devices if you are using them after sunset. After you’re done work, take at least 5-10 minutes to intentionally engage in a relaxing bedtime activity to wind down instead of immediately trying to sleep while your mind is still active. |
| No matter what efforts you have made repeatedly, you still can’t fall asleep or get enough sleep. | If you haven’t slept well for more than three weeks, make an appointment with your doctor to discuss the possibility of a sleep disorder or another underlying difficulty. Sleep disorders are not something you should attempt to treat by yourself without professional support. |
Resources to get you started
- Sleep-related apps
- Free sleep tracker: Sleep Cycle
- Free sleep meditations: Insight timer
- Customizable sleep soundtrack (limited in free version): Noisli
- Advanced sleep tracker (limited free version or subscription): Sleep Score
- “Sleepcasts” (subscription): Headspace
- Additional sleep strategies
- More information on sleep