LIVING

The calm before the storm

Practice self-care as the seasons change

This time of transition from fall into winter, with cooler temperatures and fewer hours of daylight, is often the “calm before the storm” for many people as the holiday season and year-end approach.

The Danes say this is the most ‘Hygge’ (pronounced hoo-gah) time of the year. That is, an ideal time to recognize and gather what we need to feel content and support our wellbeing.

What do you need to look after yourself? It’s easy to overlook our own needs, especially when we are distracted with so many demands on our time. However, if we don’t take care of ourselves, how can we show up for others? It’s not helpful, or healthy, to keep pushing through, regardless of how we feel, only to finish the year drained and overwhelmed. Have you noticed that when that happens, you end up getting ill and spending any welldeserved downtime or holiday time recovering?

Put gas in your tank

If you wouldn’t risk driving a car until the tank completely runs out of fuel, why would you do that to your mind and body? In the same way you check the fuel level for the journey you want to make, and put gas in the tank in advance, you want to keep your energy and spirit levels topped up.

Mother Nature can teach us a few lessons here.

Just as we see the trees pivot and bend when the wind blows, we need to be flexible to adapt to changing circumstances and events that are out of our control. Like a tree, we need to root down to rise, stay centred and strong. Just as with physical movement, the more we practice bending and stretching, the more flexible we become. The same is true for our minds. The more we practice being present to what is and grounding ourselves by coming back to connect with who and what really matters, the more we build resilience. The more resilient and less fragile we are, the better chance we have of coping when life throws unexpected challenges and chaos our way.

As immigrants, we know how to adapt. We have already proved to ourselves that we can do hard things and survive.

Your #1 asset

Life is also about thriving, and to thrive in our communities, in our workplaces and personal lives, we need to look after our number one asset — ourselves. Hazel Morley has worked as a trainer, facilitator and coach for more than 25 years, in England and after immigrating to Canada in 2009. After her own personal health crisis, she shifted gears to focus on strategies for enjoying optimal health.

What do you need to look after yourself, especially at this time of year?

Often, what helps is setting clear boundaries. For example:

• Better time management to make more space in the day for rest and recovery. • Commitment to focus on the important, essential things rather than trying to do it all. • Reduce the external distractions and interruptions to allow more attention on what and who matters most. That may mean spending less time tuning into negative news and social media.

Turn off the notifications on your digital devices. • Pause. Slow down. Take a moment to breathe deeply.

Stretch, stand, look up if you can. • Stay present and balanced.

Quiet any inner voice (your ‘monkey mind’) that may be causing you to feel anxious with past regrets or future worries. • Give yourself permission to feel the good and the bad. Can you name what you’re feeling? Get curious, without judging. Ask yourself, “what’s really happening, here?” • Connect. Talk to someone. You may brighten their day, as well as yours. • Practice gratitude, even for the hard things. Focus on what you have, rather than what you lack.

In the words of the philosopher Lao Tzu, “Nature does not hurry, yet everything is accomplished.”

If you knew that taking the time to prioritize your well-being will help you sail through the storm, what would you do?

Boosting wellness with sports

Tips to get started

Do you want to improve your physical fitness, boost your mental health and expand your community connections?

Playing sports not only helps you keep fit but has many other benefits for your overall health and wellness. Engaging in sports can help you cope with stress, improve your sleep and reduce social isolation. Many newcomers also share that playing or watching sports creates a feeling of belonging, builds their confidence, creates new friendships, improves communication skills and helps with learning about Canadian culture.

To begin, newcomers will have to learn how sports are structured in Canada, how to navigate the system and consider the investment of the time, effort and money it requires. Here are tips on how to get started to experience the benefits of sports for yourself and your family.

1. Pick a sport. Choose a sport you would like to learn about. There are lots of choices – it could be an individual or team sport and a winter or summer sport. It can be fascinating but also overwhelming to watch and learn a new sport and get used to the terms, rules and jargon. But just as with any new skill, the more you practice and stay engaged, it will become more fun. Taking part in team sports has its advantages as you also get social support and make new friendships with your team members.

2. Join a local recreational league or enroll in a beginner level course offered at a nearby community centre. Getting help and training when you are new to a sport can give you confidence. You can always pick sports equipment or gear at a local thrift store or on internet marketplaces at a lower price.

3. Watch sports broadcasts on TV. There are many sports that are broadcast on TV channels and can be viewed from the comfort of your home. Hockey Night in Canada is a very popular TV programming telecast on Saturday evenings. If you are a hockey fan, and the game commentary, pre-game and postgame analysis is available in your regional language, you can quickly catch up on the action.

4. Attend a game with friends or colleagues. Going to a live game with those familiar with the sport can make it a fun experience. Watching as a spectator with die-hard fans in the audience and cheering together can be very exciting.

5. Look for games in your community. Sports tickets for professional leagues can be expensive; however, watching games played by youth leagues and local sports teams can be equally fun without stretching your wallet.

6. Pick a team to follow. Supporting your hometown or the city you are currently residing in has been the common route to pick a favourite team. Donning the team jersey shows your commitment and loyalty to your team and helps connect with others in your community.

7. Make it a social activity. Watching or playing together with your family and celebrating the wins of your favourite team can be a great bonding activity. When parents are involved in sports, it motivates kids to pick up sports too. Throwing a game watch party for friends can also be a fun activity.

8. Join the charitable drive of your team or the sport. You will see that many sports leagues fund and support causes in the community. Get involved in their campaigns supporting various community initiatives by volunteering your time or making a donation.

Participation in sports may demand too much time when you are trying to settle and adapt to a new country. Evaluate and set goals about how much time you can give. Start slowly as re-engaging with sports after a long time or trying a new one may pose a risk of injury. Keep your expectations in check and talk to your doctor if you need to before you embark on this journey. And if you are ready, go for it! You will quickly see the positive impact that playing sports makes on your body, mind and social life.

Nandini Tirumala is a mental health wellness coach, educator and advocate with 25 years of experience in Canada with a special focus on mental health support services for newcomers and immigrant families.