"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)

On this page, you will find episodes of Podcasts, TED Talks and Wellbeing Gym Activities.

This kit is a simple and replicable guide that will allow you as an employee, mentor or tutor, in particular, to implement key activities that support the well-being of our students.

The effective use of these monthly kits will not only allow students to have access to relevant information but will also contribute to the well-being of our employees.

During the month of April, we will be working on self-care, taking into account the 3 axes of TQueremos Week: mind, body, and spirit.

In this section, you will find resources with questions and activities that you can do with your mentees to work on during this month. If you would like to refer them to this site, please share with them the mirror page, tqueremos.tec.mx/en/values/selfcare/ as these guides are just for you.

We hope it helps and thank you for your work!

Podcast

For Whom The Alarm Clock Tolls

Objective: To explain the importance of rest and creating spaces to be inactive, and how the culture of always being busy can cause us harm in the long run.

Duration: 30 minutes

After listening to the episode of The Happiness Lab, reflect:

How do you organize your day-to-day, do you tend to fill yourself with activities or do you leave yourself time to rest?
Do you consider rest as a fundamental part of your routine, or do you consider it a prize to be earned after studying or accomplishing many things?
How do you feel on days when you don't have much to do?
The podcast introduces the concepts of "time richness" and "time hungry", which do you think you have more of?
Tom Hodgkinson presents a list of practical tips for incorporating rest or leisure time into our daily lives; which ones could you adopt?

TED Talk

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

Objective: To reflect on how unpleasant emotions also influence and contribute to our well-being, and letting us feel them can help us in our personal self-care.

Duration: 13 minutes

After watching Ryan Martin's talk, reflect:

What things make you angry?
After listening to this Ted Talk do you consider anger a "positive" emotion?
What do you do when you feel anger and how do you get it out of your system?
Martin mentions that anger can alert us that an injustice is occurring, what moments do you remember where something like this has happened to you?
How do you think you can transform your anger into concrete actions?
Why do you think anger could be part of your self-care?
Have you tried to observe what your anger tells you when you feel it?

Wellbeing Gym Activities

How to exercise without exercising?

Objective: To promote student physical activation through both everyday and unusual activities.

Description: The student should perform at least one activity per day, for a week. So that they begin to implement or reinforce the habit of exercising, adapted to their routine and needs. Some examples from which you can choose are the following:

"Fidgeting" or micro-movements: moving your feet constantly, such as when a person is restless.
Yardwork
Cleaning the house, apartment, or room: this can be done through a game, for example, how much or how much can I clean for the duration of a song?
Going out to play in the park: on the slides, swings, etc.
Video games that make you active: for example with XBOX or Playstation consoles with the game "Just Dance".
Biking to school or work
Walking the dogs
Considering a high desk or table, working standing upright
Walking while taking a phone call
Taking the stairs instead of the elevator
Building something: this can be a blanket fort, putting together a piece of furniture from IKEA, etc.
Childhood games: "the floor is lava", keeping a balloon in the air without touching the floor, airplane, twister, jump rope, etc.
With friends: playing soccer, basketball, volleyball, tennis, etc.
Listening to a podcast or watching a series while exercising: allows you to bundle something you enjoy with a new activity you are trying to implement (temptation bundling).
(Kamb, 2021)

Closing: An article from the National Health Service (NHS) mentions that adults aged 19 - 64 years should do some type of physical activity every day, any type of activity is good, the more the person moves, the better. A minimum of 150 hours of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise should be performed (NHS, 2019). The above list contributes to students becoming aware of the amount of exercise they perform on a daily basis, at the same time that they carry out activities that are forging that same habit.

Progressive Muscle Relaxation

Objective: To teach the student a muscle relaxation technique.

Description: A guide should be available to teach the students the progressive muscle relaxation technique. This technique consists of:

Pay attention first to the sensations in the feet.
Then tense a group of muscles (not to the point of pain) for 20 seconds.
Slowly and intentionally relax the muscles in this area releasing tension.
Continue this pattern in each different area of the body. Start from the toes to the head.

Closing: As a closing, a reflection is made on the usefulness of this technique to relax muscles after extended periods of study or work, before any activity of high intellectual load, or an important evaluation. It is important to ask the students how they feel after performing the technique, if they notice any difference and if they will practice it in the future.

Suggestions

We want to hear from you! Share with us your opinions, suggestions and comments about these resources, or if you would like to propose any of them.