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"Ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health care provider." (World Health Organization, 2019)

During the month of April we will be working on our ability to take concrete actions that allow us to have a better quality of life, such as physical activity and meditation.

In this Self-Care Kit, we recommend books, articles, videos and more to focus on you. We hope you enjoy them!

TED Talks

Re-train Your Brain With Self-Care

Re-train Your Brain With Self-Care

Dima combines neuroscience and self-care. She looks at how the science we have can impact our well being and improve the way we see ourselves. Dima is a 2017 graduate from UNBSJ with a major in psychology and minor in cognitive neuroscience. She has a goal of becoming a counseling therapist as mental health is an area she is very passionate about. Dima is excited to share her thoughts and ideas on burnout, importance of self-care, and more importantly the role neuroscience plays in self-care. This talk was given at a TEDx event using the TED conference format but independently organized by a local community.
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Why we get mad -- and why it's healthy

Why we get mad -- and why it's healthy

Anger researcher Ryan Martin draws from a career studying what makes people mad to explain some of the cognitive processes behind anger -- and why a healthy dose of it can actually be useful. "Your anger exists in you ... because it offered your ancestors, both human and nonhuman, an evolutionary advantage," he says. "[It's] a powerful and healthy force in your life."
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The Missing Ingredient in Self Care

The Missing Ingredient in Self Care

What happens if you push yourself too hard? What happens when your body tells you to stop yet, you keep going? Portia shares how self-care brought her back to health and it can help you too. Portia is passionate about promoting a holistic and inclusive approach to self-care that takes into consideration how cultural and social factors as well as experiences of discrimination based on identity markers (e.g. race, class, gender identity, sexual orientation) may trigger one's need for self-care and shape one's willingness--or reluctance---to engage in self-care practices.
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Podcasts

The Happiness Lab

For Whom The Alarm Clock Tolls

'Time famine' is when you just don't feel you have a spare moment... and it can make you miserable. It's a feeling Dr Laurie Santos knows only too well, so she seeks help from her time affluence hero, Idler author Tom Hodgkinson.

Tom lives life to the full, but he ensures he carves out time to wander around, think, chat with friends and even take naps. He argues that 'idling' is vital to leading a happy, creative and productive existence. Is he right? And if so, what can we all do to break free from the tyranny of time?

Brain

It's OK to self-care - Brain Science

Most of us have heard how important “self-care” is and how important it can be for healthy living. But what exactly IS self-care? In this episode, not only do we define what self-care is, but we talk through the physical, emotional, and spiritual aspects of what’s involved in self-care and why this can so often be misunderstood and challenging. While we might be familiar with this term, many may not consider how they can be deliberate around managing themselves by both reflecting on and engaging in activities that help support their brains and bodies. It isn’t enough to simply know that self-care is important, rather discovering practical actions you can take to improve both how you feel and how you engage with the world.

Books

  

How to sleep

How to Sleep: The New Science-Based Solutions for Sleeping Through the Night

Anyone having trouble sleeping has heard all the old "sleep hygiene" rules: Don't drink caffeine after 2:00 p.m., use the bedroom only for sleeping, put down your screens an hour before going to bed. But as the millions suffering from poor sleep can attest, just following these overly simplistic, one-size-fits-all directives doesn't work. How to Sleep is here to rewrite the rules and help you get to sleep--and stay asleep--each and every night. There's advice for the bedroom--on white noise machines, ambient temperature, what to look for in a pillow--and answers to our most pressing questions, from when to see a sleep medicine specialist to how aging affects our sleep. All in all, it's a sure prescription to help you sleep better, wake up refreshed, and live a healthier life.

Wisdom from a Humble Jellyfish: And Other Self-Care Rituals from Nature

Wisdom from a Humble Jellyfish: And Other Self-Care Rituals from Nature

We could all learn a thing or two about living in balance from our friends in the plant and animal kingdom. Take, for example, the jellyfish, one of the most energy-efficient animals in the world, moving through the ocean by contracting and relaxing, with frequent breaks in between. Or the avocado tree, which can credit its existence to a mutually beneficial relationship with the pre-historic sloth, followed by some hungry, hungry humans and the advent of agriculture. And then there is the oyster, producing a pearl as the result of an immune response when a grain of sand invades her system. What better example exists of how adversity can produce something beautiful? We need look no farther than nature—from the habits of the porcupine to the sunflower to the wombat to the dragonfly—for small and simple things we can do to slow down, recharge, and living more thoughtfully, lovingly, and harmoniously. Wisdom From a Humble Jellyfish . . . is at once charming and scientific, packed with essential wisdom and practical tips worth borrowing from our plant and animal friends for life-changing self-care.

Course

The Body Matters

The Body Matters: Why Exercise Makes You Healthy and How to Stay Uninjured

This health course will show you why exercise is a fundamental component of a healthy lifestyle. Whether you are a competitive athlete, an aspiring musician or dancer, whether you play for fun or just want to lead an active lifestyle, this course will entertain and challenge you. You will learn the basic and advanced principles of body movement and biological, psychological and social issues related to activity, sport, injury and rehabilitation. The course will include content from leading global experts in multiple fields related to the science of exercise.

Articles

TED Ed

Why your brain loves it when you exercise, plus 3 easy ways to work out at home

This post is part of TED’s “How to Be a Better Human” series, each of which contains a piece of helpful advice from people in the TED community

Sleep

4 Light Exercises to Help You Sleep

Sleep should be a welcome respite, but many of us are left tossing and turning. Studies have shown that exercise can reduce the amount of time it takes to fall asleep. Here’s a short routine for right before bedtime.

We recommend...

If you want to learn more, you can watch the video 'Sleep is your superpower' with Matt Walker or this article.

Check out the other guides here.

sleep

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  • Home
  • TQUEREMOS
    • Emotional Counseling
    • What to do in case of bullying?
    • QPR and Active Witness
    • Wysa
  • Programs
  • Self-care
  • resources by dimension
    • Emotional Dimension
    • Spiritual Dimension
    • Financial Dimension
    • Physical Dimension
    • Intellectual Dimension
    • Ocupational Dimension
    • Social Dimension
  • TQueremos Hotline
  • CONTACT
  • EVENTS
  • USEFUL WEBSITES
    • Featured authors
    • Centro de Reconocimiento de la Dignidad Humana
    • Florecimiento Humano
    • TECMed Center
    • The Jed Foundation
    • Wellbeing 360 TV

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