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Free Resources for self-care
Allow yourself mindful time for your physical, mental and spiritual health. Giving some love to your body, mind and heart is a starting point to navigate stress, transition in life, and cultivate resilience and contentment.
Cedulify’s Recommended
Yoga Nidra
“Yoga sleep” is a powerful technique for controlling your body’s relaxation response. We’d like to invite you to try a 10-minute video together!
Quizzes - Get to Know Yourself
Personality test
Personality is one of many factors that impacts your behaviour along with environment and experiences. Getting to know your personality trait better is a step towards personal growth and self-awareness. This test provides tendencies and guidelines. It is neither meant for giving definitive results and answers nor replace professional advices.
Strength assessments
It can be useful to take quizzes aimed at your struggles in order to get the help you need. That being said, it is also beneficial to take quizzes to get to know your strengths in order to keep utilizing them to your advantage. Take this quiz!
CMHA quizzes
It is important to know if you struggle with certain mental health conditions so you can help yourself deal with it and grow. CMHA offers many self-assessment tools. Please note that your results do not serve as a diagnosis in any way.
Work-life balance
Are you aware of how much time you spend on working? Do you know if you spend enough time with your loved ones and with yourself? Sometimes, we forget to reflect on these. To get in touch with how you feel, we invite you to do this short quiz.
Knowing your values
Knowing what you stand for can greatly improve your life satisfaction as you choose the experiences that are in line with your beliefs and what is important for you. To get in touch with your values, we encourage you to take the quizzes right here or look into Brené Brown’s list of values.
Mental health meter
How is your mental health? Do you enjoy the way your life is going? It’s a good practice to ask yourself these questions. Sometimes, we forget to do this sort of check in. To reflect on this topic, we invite you to answer a few questions in this quiz.
Assess your mental health
BounceBack is a free, guided self-help program for people aged 15 and up aiming to help people cope with stress, anxiety and depression. This program is part of the CMHA organization. They have a quiz to help assess your current state of mental health. Fill it out right here!
Mindfulness & Relaxation
Cardiac coherence
It’s ideal to stay in control our own body. Consider practicing cardiac coherence daily to gain more control over your reaction to stress!
Body Scan
Benefits of doing a body scan include decreasing tension, stress, and increase focus and self-awareness. Tap and try it out along with the 6-minute audio from Anxiety Canada!
Identifying emotions
Emotions can be complicated. They come and go sometimes quickly and intensely, and they are hard to manage. We may not even be able to identify what we feel right away, and that’s alright. We invite you to read this article to help better identify your feelings.
Introspection
Reflecting on yourself, your thoughts, your emotions, your behaviours and your environment are great ways to promote growth and wellness. If you would like to learn more about introspection, why it is important and how to become more introspective, we invite you to read this article.
Learning empathy
Empathy is an integral part of humanity, and we need it to grow, to help others and to be a friend of ourselves. Empathy does not always come naturally, which is why it is important to practice acting in an empathetic manner. Watch this 17 minutes video to see how a horse helped foster empathy in its owner.
Muscle relaxation
You can have muscle tightness without even realizing it. This method of relaxation involves tightening and relaxing your muscles one group at a time.
4-7-8 Breathing
This 4-7-8 breathing technique activates your parasympathetic nervous system, which is responsible for relaxation. It involves inhaling for the count of 4, holding your breath for the count of 7, and exhaling for the count of 8. Learn more by watching this 4-minute video!
Practice gratitude
Studies showed that practicing gratitude has incredible effect on our well-being, mental health and relationships. For example, it helps see the little wins which can strengthen your ability to notice the good. Read more about it here!
A moment of silence
A moment of silence can reap many benefits. Our days tend to become overwhelming and our senses overflow on a daily basis. To reduce this stressful feeling of being caught in the whirlwind of everyday life, we invite you to read on here to see how a moment of silence could bring you a world of calm.
Talk about mental health
It is important to open up a dialogue about mental health. People who seem okay may be struggling, and it’s important to address this and to help give these people the help they need. Watch this 9 minutes TED talk to see the damages that silence surrounding mental illness can cause, and what we can do to help with the struggle.
Meditation
We have created a page with suggestions and links for meditation. See which type suits you better!
Yoga Nidra
“Yogic sleep” is a powerful technique for controlling your body’s relaxation response. It can be as restorative as sleep, while you remain fully conscious. Here is a 10-minute video for you to try!
Positive self-talk
Positive self-talk fosters the growth of self-esteem, resilience and happiness in oneself. It is important to talk to yourself kindly, especially when you know you will face a challenging situation. To learn how to practice positive self-talk in this article!
Stay unplugged
It is tempting to check our electronic devices often. We might even be nervous about missing out on important news. This is common and understandable. Even so, this habit has the potential negative effects on our well-being. Read more about it here.
Caring for the body
Stay hydrated
Keeping yourself hydrated helps your body function properly. Dehydration can lead to fatigue, lack of focus and irritability. Find out more about how you can improve your water drinking habits in this article!
Intuitive eating
Reconnecting with your body's natural signals around food, break down dieting cycles. Experience pleasure in eating, and honour your body by eating nutritious food. For tips, read this article!
Take a bath
Bubble baths are known to reduce stress. Could this become your Monday self-care appointment? Find out more about the health benefits of baths and how to make a homemade one right here.
Get enough vitamin D
Vitamin D is important to your overall health. Vitamin D supplements are available in regions with less sunlight. If you would like to learn more about its benefits and the intake required, we encourage you to read this article!
Gut integrity
Not all chronic diseases start in the gut, but a lot of them are associated with gut inflammation. You can find a few tips on how to improve your gut health such as reducing refined sugar intake. We encourage to reach out to a professional if you need extra help. Tap to read the article to learn more!
Guided meditation
It is important to utilize energy in meaningful and productive ways to health and wellness. Try this audible here if you are interested in summoning your energy through guided meditation.
Eat healthily
Gut and brain use similar chemicals to function. Protein contains amino acids that helps with thoughts regulation and controlling blood sugar. Healthy gut food includes veggies, fruits and whole grains. Watch this 3 minutes video to learn more!
Make healthy meals daily
It is crucial to provide our body with the nutrients it needs in order to thrive. Make healthy eating a part of your delicious daily routine! We invite you try out these nutritious meal ideas here.
Cuddle a pet
Us humans are so stressed with parenthood, student life, the work grind, new places, new people, new things… Sometimes we need to stop and just cuddle a pet. It can be so effective in reducing stress. Read more about pet therapy here.
Caring for the Spirit
Defining spirituality
Researchers found some key components in defining spirituality. If you would like to know more about the meaning of spirituality, tab the button to read more about it!
Forming a spiritual connection
The hustle and bustle of everyday living makes it challenging for us to connect with the spiritual self. Consider watching this 17 minutes video to learn more about how you can foster a spiritual connection within yourself, your God and your environment.
Importance of heritage
Sometimes, we are so disconnected from our spirit that we lose sight of why our religion, heritage, culture and spirit is important. Learn about helpful tips and how to restore your spirituality right here.
Knowing your birth culture
There might be a moment in life that you want to get back to your roots, we are proud of your decision and would like to help you on this journey. It can be difficult to connect to old traditions. Learn more about it by reading this article.
Practicing spirituality
We applaud your desire to become one with your spiritual self. Larry Trivieri, an expert in holistic health, writes on how to form a bond with spirit and with yourself. Read more about it here.
Oprah: How to love the self
Sometimes, it can be challenging to nourish our souls with love and positivity. Luckily, we have a lovely lady like Oprah to guide us in discovering our inner strength, and self-love. Watch this 14 minutes video to find out what she has to say!
Eyes to the soul
Eyes express deep emotions, connections and mood. We have yet to understand their complexity. Watch this 10 minutes TED talk to see what an optometrist has to say about eyes being the windows to soul and health.
Reconnecting with First Nation culture
After years of oppression, we recommend you taking the step to get re-acquainted with your culture. We would like to make this journey easier for you. Learn more about it here.