Sometimes, we experience minor disappointments and frustrations in our day and need a quick pick-me-up. Maybe we “woke up on the wrong side of the bed” and we’ve felt off all day, or we feel cranky and don’t know why. Sometimes our “bad day” is just a signal that we need to focus our attention on ourselves.

Here are 8 zero-cost ways that you can boost your mood when your day isn’t going well:

1. Go for a walk in a green space
2. Watch cute animal videos or spend 15 minutes petting your dog/cat
3. Look through old photo albums or positive memory books
4. Create art
5. Listen to music or ASMR (if it works for you)
6. Take care of basic needs: hunger or thirst
7. Laugh
8. Connect with a friend

Homewood Health, our Employee and Family Assistance Program (EFAP) provider, offers a variety of resources and tools to support mental health, wellness, and overall well-being. To explore the full resource “8 Quick Ways to Boost Your Mood: Zero Cost Science-Backed Tools” and access other helpful EFAP supports, visit the Health, Safety & Wellness page on MyMohawk for instructions on accessing Homewood Health or visit www.homeweb.ca and click ‘sign in”, and enter the email: MohawkCollege@Efap.com and Password: MohawkEFAP#1.

While masking can sometimes help people navigate workplace situations, the ongoing effort involved can be mentally and emotionally draining. Over time, it may contribute to increased stress, reduced energy, and feelings of burnout.

Understanding the impact of masking can help build awareness, encourage more inclusive workplaces, and support individuals in finding strategies that allow them to work in ways that support their well-being.

Explore More

Homewood Health, our Employee and Family Assistance Program (EFAP) provider, offers a variety of resources and tools to support mental health, wellness, and overall well-being.

To explore the full resource “Neurodiversity in Focus: The Energy Drain of Masking” and access other helpful EFAP supports, visit the Health, Safety & Wellness page on MyMohawk for instructions on accessing Homewood Health.

Memory plays an important role in our daily lives, helping us learn, stay organized, make decisions, and stay connected with others. While changes in memory can happen over time, there are many ways we can support brain health and maintain focus, learning, and overall well-being.

The Homewood Health resource “How to Boost Your Memory” explores how healthy habits, mental stimulation, and everyday strategies can help support memory and keep your brain active.

Explore More

Homewood Health, our Employee and Family Assistance Program (EFAP) provider, offers a variety of resources and tools to support mental health, wellness, and overall well-being.

To access the full resource “How to Boost Your Memory” and explore other helpful EFAP supports, visit the Health, Safety & Wellness page on MyMohawk for instructions on accessing Homewood Health.

In our busy work and personal lives, it can be easy to move from one priority to the next without taking time to pause and reflect. Creating space to look back on our experiences can help us gain perspective, recognize what has shaped us, and consider what we want to carry forward.  

Reflection can support our well-being by helping us better understand our experiences, identify what matters most, and approach what comes next with greater clarity and intention.  

Taking a moment to pause does not require a significant amount of time—it can be as simple as checking in with yourself, noticing what stands out, and considering what you want to bring forward.  

Explore More 

Homewood Health, our Employee and Family Assistance Program (EFAP) provider, offers resources and tools to support mental health and overall well-being.  

To explore the full resource “Reflection: Taking a Moment to Look Back—and Move Forward,” and access other helpful EFAP supports, visit the Health, Safety & Wellness page on MyMohawk for instructions on accessing Homewood Health.

International Self-Care Day was first celebrated in 2011 when it was established by the UK-based organization, International Self-Care Foundation (ISF). With the important theme of encouraging everyone to be attentive to taking care of themselves, the day has been observed each year since its foundation more than a decade ago.

How to Celebrate International Self-Care Day

Those who are considering ways to celebrate International Self Care Day may be interested in coming up with their own creative ideas, or engaging in some of these:

Practice Self-Care

Of course, the first thing to do on International Self-Care Day is to engage in taking care of oneself!

The way this looks can change based on the individual, but it can include beginning practices and habits such as good sleep hygiene, eating a healthy diet, adding movement into each day, setting boundaries and more. Self-care does not have to be financially costly or even require a great deal of time. It just means making plans to prioritize health and well-being, whether physically, emotionally, mentally or spiritually.

Remember and Share Some Benefits of Self-Care

One of the ways that it can be useful to celebrate International Self-Care Day might be to read and share some reminders about why it is important to take care of oneself. Check out some of these benefits of self-care for overall health:

• Self-care can improve physical health
• Self-care may reduce stress & anxiety and protect mental health
• Self-care can promote better relationships with family, friends, coworkers and more
• Self-care may increase confidence, productivity and happiness

Those who have friends, family members or coworkers who seem like they have unhealthy habits or are on the edge of burnout may want to take some time on this day to encourage them to consider ways that they can take care of themselves, too.

International Self-Care Day can be used as a springboard for launching a number of healthy self-care practices that can bring more balance, calm and peace to life.

Summer is the perfect time to get outside and enjoy the sunshine, but it is important to protect yourself from harmful UV rays. Whether you are heading to the beach, working outdoors or relaxing in the backyard, these simple sun safety practices can help keep your skin and eyes protected.

• Use the Right Sunscreen: Opt for a broad-spectrum, water-resistant lotion or cream (avoid aerosol sprays if possible for even coverage) with an SPF of at least 30. Apply about one ounce (a shot glass full) to cover all exposed skin.
• Reapply Frequently: Sunscreen rubs, sweats, or washes off. Reapply every two hours, and even more frequently if you are swimming or sweating.
• Cover Up: Wear light-colored, loose-fitting, and tightly woven clothing. For maximum protection, check for clothing with an ultraviolet protection factor (UPF) rating.
• Protect Your Eyes: Ultraviolet radiation can cause eye damage. Wear close-fitting, wraparound sunglasses that block 100% of both UVA and UVB rays.
• Seek Shade: Avoid direct sunlight during the peak UV hours. Look for natural shade under trees or set up a canopy or umbrella. Keep in mind that UV rays can still reflect off surfaces like sand, water, and concrete.

Water competency is a way of improving water safety for yourself and those around you through avoiding common dangers, developing fundamental water safety skills to make you safer in and around the water, and knowing how to prevent and respond to drowning emergencies.

Water Smarts

Take these precautions when you’re around water:

• Never swim alone: Always have a buddy, whether in a pool, lake, or river.
• Active supervision: Assign a dedicated "water watcher" to constantly monitor children without distractions (no phones or reading).
• Lifejackets: Use approved lifejackets or personal flotation devices (PFDs) for weak swimmers. Do not rely on inflatable air-filled toys (like water wings), which can provide a false sense of security.

For backyard pools:

• Install a four-sided fence: Ensure the pool is enclosed by a fence at least 4 feet high.
  • For above-ground pools, remove the ladder or steps entirely whenever the pool is not in use.
• Self-closing/latching gates: Gates should open outward, be self-closing, and have a lock or latch placed beyond a child's reach.
• Remove hazards: Keep toys, patio furniture, and debris away from the pool edge so children cannot climb over the fence.

Other Precautions:

• First Aid and CPR: Learn basic lifesaving skills by taking certified courses.
• Clear emergency plan: Have a working phone and a list of emergency numbers displayed close to the pool.
• Diving: Never dive into shallow or unknown water. The safe depth for diving is typically at least twice your height.
• Avoid alcohol: Do not mix drugs or alcohol with swimming or boating.
• Follow posted rules: Always obey lifeguards, and look out for water conditions like currents, undertows, or changing weather.

Yoga originated in ancient India over 5,000 years ago. Rooted in the Sanskrit word yuj—meaning "to unite" or "to yoke"—it began as a spiritual and meditative discipline aimed at connecting the individual consciousness with the universal. Over the millennia, the practice evolved through several distinct phases, eventually transforming into the global fitness and wellness phenomenon practiced today.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. 

2. Yoga can help with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. Some physicians recommend yoga as a first-line treatment for chronic low back pain. 

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis.

4. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to a healthier heart. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

5. Yoga relaxes you to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress. 

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

8. Yoga connects you with a supportive community. 

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

As temperatures rise and outdoor activities increase, summer is a great time to enjoy the season while keeping safety top of mind.Whether you're spending time outdoors, travelling, gardening, hiking, or working outside, a few simple precautions can help you stay healthy and safe all summer long.

Protect Yourself from the Sun

• Apply broad-spectrum sunscreen (SPF 30 or higher) before heading outdoors and reapply regularly.
• Wear lightweight, breathable clothing, a wide-brimmed hat, and UV-protective sunglasses.
• Seek shade and limit direct sun exposure during peak UV hours whenever possible.

Stay Hydrated

• Drink water regularly throughout the day, even before you feel thirsty.
• Increase your fluid intake during hot weather and physical activity.
• Be mindful that excessive caffeine and alcohol can contribute to dehydration.

Prevent Heat-Related Illness

• Take breaks in cool or shaded areas when spending time outdoors.
• Know the signs of heat exhaustion, including dizziness, headache, nausea, excessive sweating, and fatigue.
• If symptoms occur, move to a cool place, hydrate, and seek medical attention if symptoms worsen.

Be Prepared Outdoors

• Use insect repellent to help protect against mosquitoes and ticks.
• Check weather forecasts before outdoor activities and be aware of heat warnings and severe weather alerts.
• If hiking or camping, let someone know your plans and carry basic emergency supplies.

Practice Safe Summer Gatherings

• Keep children and pets away from barbecues and fire pits.
• Never leave grills, campfires, or outdoor flames unattended.
• Keep a water source or fire extinguisher nearby when using outdoor cooking equipment.

By taking a few preventive steps, you can make the most of the season while keeping yourself, your family, and your community safe! 

June marks Men’s Health Awareness Month, an opportunity to encourage conversations about the importance of prioritizing physical, mental, and emotional well-being. This month serves as a reminder for men to take proactive steps in supporting their health, including attending regular health screenings, staying active, maintaining social connections, and seeking support when needed.

Men are often less likely to reach out for help or discuss health concerns, particularly when it comes to mental health. By reducing stigma and encouraging open conversations, we can help create a culture where everyone feels supported in prioritizing their wellbeing.

Taking small, proactive steps can make a meaningful difference in long-term health. Regular check-ups, preventive screenings, movement and exercise, balanced nutrition, quality sleep, stress management, and staying connected with others all play an important role in overall wellness. Men’s Health Awareness Month is a reminder to prioritize health, start conversations, and seek support when it is needed. 

World Environment Day brings people around the globe together to raise awareness and inspire action to protect our planet. Led by the United Nations Environment Programme (UNEP), World Environment Day is one of the largest global platforms for environmental awareness and encourages individuals, organizations, and communities to take meaningful steps toward a healthier, more sustainable future.

This year’s theme focuses on climate action, recognizing the connection between the choices we make today and the future we create tomorrow.

Small actions can make a big impact. Consider ways you can support sustainability every day:

• Reduce waste by choosing reusable items when possible
• Recycle and dispose of materials responsibly
• Conserve energy by turning off lights and electronics when not in use
• Choose sustainable transportation options when available
• Spend time outdoors and appreciate the natural spaces around us

Together, we can all contribute to protecting our environment and creating a healthier future for our communities and generations to come.

National AccessAbility Week takes place May 31 - June 6, 2026 and is a time to recognize and celebrate the leadership, contributions, and achievements of persons with disabilities across Canada, while also raising awareness about the importance of accessibility and inclusion in all aspects of society.

Originally established in 1988 as National Access Awareness Week, the observance was inspired by Canadian athlete and accessibility advocate Rick Hansen and his Man In Motion World Tour, which helped bring national attention to the barriers experienced by persons with disabilities. In 2017, the week was officially renamed National AccessAbility Week following the passage of the Accessible Canada Act, reinforcing Canada’s ongoing commitment to identifying, removing, and preventing barriers to accessibility.

According to Statistics Canada, more than 8 million Canadians aged 15 and older — approximately 27% of the population — identify as having at least one disability. Disabilities may be visible or invisible, temporary or permanent, and can impact individuals in many different ways. National AccessAbility Week helps promote greater understanding of accessibility, equity, and inclusion, while recognizing the importance of creating environments where everyone can participate fully and independently.

The week also highlights the ongoing work being done across Canada to improve accessibility in areas such as education, employment, transportation, technology, communication, and community participation. Through awareness, advocacy, and inclusive practices, National AccessAbility Week encourages meaningful conversations about reducing barriers and building more accessible communities for everyone.

Read More:
• Government of Canada – National AccessAbility Week
• Rick Hansen Foundation
• Statistics Canada – Canadian Survey on Disability

Global Accessibility Awareness Day (GAAD) is observed on the third Thursday in May each year to highlight the importance of creating digital spaces that are accessible and inclusive for everyone, including people with disabilities. The day encourages greater awareness of how individuals interact with technology and the barriers that can exist in websites, online learning, communication tools, and digital content.

As technology continues to play an important role in education and the workplace, accessibility helps ensure that all members of our community can fully participate and engage. Small actions such as using clear formatting, adding captions or alternative text, and considering accessibility in digital design can help create more inclusive experiences for students, employees, and the broader community.

GAAD also serves as an opportunity to reflect on the importance of equity, inclusion, and belonging in both physical and digital environments. Creating inclusive communities includes supporting overall wellbeing and ensuring individuals can access resources when needed. Mohawk employees and their immediate family members can access confidential wellness and mental health supports through the Employee Assistance Program (EAP) provided by Homewood Health.

Resources:

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health.

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480 choose an email and password and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Resource for approaching someone who may be struggling and other mental health supports (PDF)

The week draws attention to nurses, increasing the awareness of the public, policy-makers and governments of the many contributions of nursing to the well-being of Canadians.

In 1971, International Council of Nurses (ICN) designated May 12, the birthday of nursing pioneer Florence Nightingale, as International Nurses Day. In 1985, Canadian Nurses Association (CAN) members passed a resolution to begin negotiations with the federal government to have the week containing May 12 proclaimed as National Nurses Week annually. Soon after, the federal minister of health proclaimed the second week of May as National Nurses Week. In 1993, the name was changed to National Nursing Week to emphasize the profession's accomplishments as a discipline.

National Nursing Week is centred around International Nurses Day, which takes place annually on May 12.

Mohawk College offers programs in Practical Nursing and a Bachelor of Science in Nursing (BScN) which is a collaborative program between Mohawk College and McMaster University.

May 8 marks World Red Cross and Red Crescent Day, a day that highlights the importance of humanitarian action and reminds us that basic first aid knowledge can make a meaningful difference in everyday situations.

As we move into spring and summer, increased time outdoors can also bring a higher risk of common injuries such as heat-related illness, sunburns, insect bites, and sprains. Knowing how to respond early can help prevent complications.

Common injuries and what to do

• Heat-related illness
  Watch for symptoms such as dizziness, nausea, or heavy sweating. Move to a cool or shaded area, loosen clothing, apply cool cloths, and hydrate.
  For more severe symptoms such as confusion or loss of consciousness, seek emergency medical help immediately.
• Sunburn and minor burns
  Cool the area with running water or a cool compress. Stay hydrated and avoid breaking blisters. Cover burns loosely if needed.
• Insect bites and stings
  Clean the area with soap and water. Apply a cold pack to reduce swelling. Monitor for signs of allergic reaction such as difficulty breathing or swelling of the face or throat and seek immediate medical help if these occur.
• Cuts, scrapes, and splinters
  Clean wounds with water, apply pressure if bleeding, and cover with a bandage. Remove splinters carefully with clean tweezers and monitor for signs of infection.
• Sprains and strains
  Use the RICE method: rest the injury, apply ice for short intervals, use compression, and elevate the area to reduce swelling.

Be First Aid ready

Keep a well-stocked first aid kit accessible at home, in your car, or when travelling. Consider including bandages, antiseptic wipes, gauze, tweezers, cold packs, and basic medications such as pain relievers and antihistamines.

When to seek medical attention

Seek medical care if you notice:

• Severe or worsening pain
• Uncontrolled bleeding
• Signs of infection such as redness, swelling, or discharge
• Symptoms such as confusion, fainting, or difficulty breathing

Learn More: Canadian Red Cross first aid resources Helping To Strengthen Resiliency - Canadian Red Cross and mobile app

Each year, workplaces across Canada recognizes Safety and Health Week (May 4–9) and Mental Health Week (May 4–10), which highlight how closely physical safety, mental health, and everyday work habits are connected.

Well-being at work is not one single action. It is built through small, steady habits such as taking breaks, staying aware of our environment, and checking in with ourselves throughout the day. These simple moments can support both safety and mental health in meaningful ways.

Small Wellness & Safety Activities to try this week:

1.   Monday – Hydrate and check in with yourself

Mondays can feel busy, so start gently. Try to stay hydrated throughout the day. Water supports energy, focus, and helps reduce fatigue that can make it harder to stay alert. Take a moment to check in with yourself as you begin the week. Noticing how you are feeling physically and mentally can help you pace your energy and approach the day with more balance.

2.   Tuesday – Get to know the Health, Safety and Wellness Page

Take a few minutes to explore the Mohawk College Employee Health, Safety and Wellness Page -Health, Safety and Wellness Page. Check out the digital Health and Safety Board, review standard operating procedures, access our Employee and Family Assistance Program, learn how to report hazards and incidents, and more. Knowing where to find information ahead of time can make it easier to respond in the moment. If you have any questions, email our team at OHSMohawk@mohawkcollege.ca

3.   Wednesday – Gratitude and awareness

Write down 3 to 5 things you are grateful for. Gratitude can support mood and resilience by helping shift attention toward positive moments. Then take a moment to notice 3 to 5 potential hazards or improvement areas in your workspace or home. This builds awareness and supports prevention.

4.   Thursday – Microbreaks

Take microbreaks throughout the workday. Microbreaks are brief pauses, typically lasting 30 seconds to a few minutes, that allow both the mind and body to reset. They may include standing, stretching, taking a short walk, or briefly looking away from the screen. Brief interaction with a colleague can also serve as a microbreak. Even short, informal conversations can support connection and help reduce feelings of isolation in the workplace.

5.   Friday – Share and reflect

Share a wellness or safety tip with your team or check in with a colleague. Before the week ends, reflect on anything you noticed that could improve safety or well-being and bring it forward if needed.

Health and safety week is more than a celebration—it's a reminder of the daily commitment we all make to protect ourselves and one another. Whether you take five minutes to reflect or join in team events, every action counts.

Resources:

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health.

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480 choose an email and password and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Resource for approaching someone who may be struggling and other mental health supports (PDF)

May Health & Wellness Awareness Calendar

April 28 is recognized across Canada as the National Day of Mourning, a day to remember and honour those who have lost their lives, been injured, or suffered illness as a result of workplace incidents or occupational exposure.

Each year, thousands of workers across Canada are impacted by workplace tragedies. These may include fatal incidents, occupational diseases, long-term injuries, and work-related psychological harm.

According to the Association of Workers' Compensation Boards of Canada, there were approximately 1,057 workplace fatalities recorded in Canada in 2023. In the same year, over 274,000 accepted claims were made for lost time due to work-related injury or illness. These figures represent only reported cases, meaning the true impact is likely even greater.

Behind every number is a person, and behind every person are families, friends, and coworkers whose lives are deeply affected. This day is a reminder of that human impact, and of our shared responsibility to prevent future harm.

A moment to reflect

At 11:00 am on April 28, Canadians are encouraged to pause for a moment of silence to:

• Remember those who have lost their lives due to workplace incidents
• Honour workers living with injury or illness
• Reflect on the importance of preventing future workplace harm

A call to action

While this day is one of remembrance, it is also a reminder that prevention matters every day. We can all contribute to safer workplaces by:

• Reporting hazards, incidents, and near misses
• Following safe work procedures and using equipment properly
• Participating in training and safety awareness initiatives
• Looking out for one another in our daily work

Together, these actions help build a stronger culture of safety, awareness, and care.

For more information

Canadian Centre for Occupational Health and Safety – CCOHS: Day of Mourning

Video - Day of Mourning - April 28

After months of colder weather and reduced activity, spring often brings a sudden increase in movement, whether it is yard work, long walks, workouts, or tackling spring cleaning. While the motivation is great, jumping in too quickly can lead to strains, sprains, and overuse injuries. 

Why injuries increase in spring

During the winter, many people become less active, leading to muscle stiffness and reduced conditioning. When activity levels suddenly increase, the body may not be prepared for the added demand.

How to ease back safely:

1. Start gradually
   Avoid going from 0 to 100. Slowly increase intensity and duration to allow your body to adapt and build strength over time.
2. Warm up and move dynamically
   A proper warm-up, such as 5 to 10 minutes of light movement, helps increase blood flow and flexibility. Dynamic stretching, using gentle and controlled movements, can improve performance and reduce injury risk.
3. Build strength and stability
   Incorporating basic strength exercises, especially for the core and lower body, supports joint stability and balance and helps prevent injuries during everyday tasks.
4. Use proper technique and equipment
   Whether lifting, gardening, or exercising, focus on posture and form. Use supportive footwear and appropriate tools to reduce strain on your body.
5. Watch common trouble areas
   The back, shoulders, and knees are especially vulnerable during seasonal activities like lifting, raking, or repetitive movements. Take breaks and avoid overexertion.
6. Listen to your body
   Some soreness is normal, but sharp or persistent pain is not. Stop and rest if something feels off.
7. Stay hydrated and fuel your body
   Hydration and proper nutrition support muscle function and help reduce fatigue and cramping.

Reminder: 

Some muscle soreness is normal when getting back into activity, but sharp or persistent pain is not. If pain persists, worsens, or includes swelling, weakness, or limited mobility, consider seeking medical attention early to prevent further injury. 

References:

• Spring into Action: Starting Spring Activities & Sports Without Injury

• 10 Dynamic Stretches for Any Workout

• Physical activity and your health - Canada.ca

As the days grow longer and the weather begins to warm, spring offers a natural opportunity to reset. After months of colder temperatures and heavier routines, many people notice lower energy, disrupted sleep, and a general sense of fatigue. Instead of making drastic changes, this season is a chance to focus on small, sustainable habits that support overall well-being.

One of the easiest ways to boost energy is by getting outside daily. Exposure to natural light helps regulate your sleep-wake cycle and improve mood. Even a 10-to-20-minute walk during a break can make a noticeable difference. Pairing this with light movement, such as stretching in the morning or walking after meals, can help rebuild consistency without feeling overwhelming.

Sleep is another area worth resetting. Gradually shifting toward a consistent sleep schedule, limiting screen time before bed, and getting morning sunlight can improve sleep quality and daytime focus. These small adjustments often have a ripple effect on energy, mood, and productivity.

Nutrition can also support this seasonal transition. Aim for balanced meals that include protein, fibre, and healthy fats to maintain steady energy levels throughout the day. Keeping easy, nourishing snacks on hand, such as nuts, yogurt, or cut vegetables, can help prevent energy crashes. Staying hydrated is equally important, especially as activity levels increase.

Spring is also a good time to check in with daily work habits. Taking short breaks away from screens, stepping outside for fresh air, or practicing a few minutes of deep breathing can help reduce stress and improve concentration. These pauses may feel small but can significantly support mental well-being over time.

As outdoor time increases, it is important to keep safety in mind. Wearing sunscreen, staying hydrated, and easing back into physical activity can help prevent common seasonal issues like sunburn, dehydration, or minor injuries.

A spring reset does not need to be complicated. By focusing on simple, realistic habits such as getting outside, moving regularly, eating well, and taking breaks, it becomes easier to feel more balanced and energized. This season is less about pressure and more about gently returning to what helps you feel your best.

References:

• Physical activity and healthy eating - Canada's Food Guide

• Healthy Living - Canada.ca

Observed on the first Tuesday of April each year, National Caregiver Day in Canada, recognized on April 7, 2026, highlights the millions of individuals who provide ongoing care to others. Caregivers support loved ones experiencing illness, disability, aging-related needs, or mental health challenges; their role is both deeply personal and socially essential. 

In Canada, nearly one in four individuals identifies as a caregiver, collectively providing about 75 percent of all care. This unpaid labour plays a critical role in sustaining the healthcare system while saving billions of dollars annually. However, caregiving often comes with significant personal costs. Many caregivers reduce their work hours, delay career progression, or leave employment entirely; these decisions can create long-term financial strain and instability. 

Beyond financial impact, caregivers frequently experience emotional and physical exhaustion. One of the most common challenges is compassion fatigue; this refers to the emotional strain that arises from consistently supporting others while neglecting one’s own needs. Over time, caregivers may feel overwhelmed, detached, or unable to cope effectively. 

Cultural expectations further shape the caregiving experience. In many communities, caregiving is not seen as a choice but as a duty, making it difficult to seek external help. Research shows that caregivers from diverse backgrounds often provide more intensive care while experiencing poorer health outcomes. Stigma surrounding external support, including mental health services, can leave caregivers navigating these challenges alone. 

Financial assistance programs such as the Canada Caregiver Credit exist to provide relief; however, many caregivers are unaware of these supports or face barriers when applying. Improving awareness and accessibility is essential to ensuring caregivers receive the assistance they need. Social connection and personal fulfillment are equally important in sustaining caregiver well-being; maintaining relationships and setting aside time for personal activities can improve resilience. 

National Caregiver Day serves as both recognition and a call to action. Supporting caregivers can begin with small, meaningful steps; checking in, offering help, or simply acknowledging their effort can make a difference. Creating a more supportive environment through awareness, flexibility, and access to resources helps ensure caregivers feel valued and not alone. 

If you are a caregiver, your work often goes unnoticed, but it matters deeply; you are seen, valued, and not alone. 

Resources for Caregivers

• Government of Canada: Caregiver benefits and financial support
  https://www.canada.ca/en/employment-social-development/corporate/seniors.html
• Canada Caregiver Credit (CCC) information
  https://www.canada.ca/en/revenue-agency/services/tax/individuals/topics/about-your-tax-return/tax-return/completing-a-tax-return/deductions-credits-expenses/canada-caregiver-amount.html
• Canadian Home Care Association
  https://www.cdnhomecare.ca
• Professional Quality of Life Scale (ProQOL)
  https://proqol.org
• CAMH (Centre for Addiction and Mental Health)
  https://www.camh.ca

World Bipolar Day is observed each year on March 30, the birthday of artist Vincent van Gogh, who was posthumously diagnosed with bipolar disorder. Established in 2014 by international mental health organizations, the day aims to raise awareness, reduce stigma, and promote understanding of this often-misunderstood condition. 

In Canada, approximately 1.5% of the population lives with bipolar disorder, yet many misconceptions remain. The term “bipolar” is sometimes used casually to describe changing moods or even the weather- but these comparisons can minimize the lived experience and contribute to stigma. This can make it harder for individuals to seek support or speak openly. 

What is bipolar disorder?

Bipolar disorder is a mental health condition that causes significant shifts in mood, energy, and the ability to function. These shifts are more intense than typical ups and downs and often occur in cycles between: 

• Mania or hypomania: elevated mood, increased energy, reduced need for sleep, and impulsivity
• Depression: low mood, fatigue, hopelessness, and loss of interest in daily activities 

There are different types of bipolar disorder, including:

• Bipolar I Disorder: involves more severe manic episodes that may require immediate medical attention, often followed by depressive episodes
• Bipolar II Disorder: involves recurring depressive episodes with hypomania, a milder form of mania, but can still significantly impact daily life 

The exact causes are not fully understood, but biological and genetic factors play a key role. While stress does not cause bipolar disorder, it can trigger episodes in individuals who are already predisposed.

Diagnosis and treatment

Bipolar disorder can be difficult to diagnose, as many individuals seek help during depressive phases. Healthcare providers assess symptoms, behaviour, and medical history to determine a diagnosis.

Treatment is effective and often includes:

• Medication (such as mood stabilizers, antipsychotics, or antidepressants)
• Psychotherapy (talk therapy) 

How to support mental health:

• Listen with empathy and without judgment
• Challenge misconceptions and reduce stigma
• Encourage seeking professional support
• Prioritize your own well-being through rest, routine, and connection

Resources

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health.

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480 choose an email and password and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Resource for approaching someone who may be struggling and other mental health supports (PDF)

April Health & Wellness Calendar

March 20 marks World Oral Health Day, a global day dedicated to highlighting the importance of oral health. This year’s theme, “A Happy Mouth is a Happy Mind,” reminds us that oral health is about more than just teeth—it affects how we eat, speak, interact, and even feel in daily life. Healthy habits in the mouth support overall well-being, energy, and confidence.

Oral diseases remain among the most common health concerns worldwide, but many are preventable with consistent care. Simple daily habits can make a real difference.

1. Brush and floss properly
   Brushing twice a day with fluoride toothpaste is essential. Hold your toothbrush at a 45-degree angle to your gums and use gentle, circular motions for about two minutes. Don’t forget your tongue, which can harbor bacteria that cause bad breath. Flossing once a day removes plaque and food particles between teeth and under the gumline, helping prevent cavities and gum disease.
2. Maintain healthy eating habits
   Frequent snacking and sugary foods increase the risk of tooth decay. Opt for a balanced diet rich in fruits, vegetables, whole grains, and protein. Drink plenty of water, which helps rinse away food particles and supports overall oral health.
3. Be prepared on-the-go
   When you’re away from home, carry small essentials such as sugar-free gum, floss picks, or a travel toothbrush to keep your mouth clean throughout the day.
4. Regular dental check-ups
   Even with good daily habits, professional cleanings are important. Dentists remove hardened plaque (tartar) and can detect early signs of oral disease before they become serious.
5. Protect your teeth and oral gear
   If you use retainers, mouthguards, or dentures, follow care instructions and clean them regularly. This ensures your protective devices support, rather than compromise, oral health.
6. Lifestyle matters
   Reducing tobacco and alcohol use and limiting sugary snacks can help maintain strong teeth and healthy gums.

World Oral Health Day is a reminder to prioritize these simple but effective habits at every stage of life. A healthy mouth supports a healthy body and mind.

Take care, stay healthy, and let your smile shine!

Resources:

• World Oral Health Day – https://www.worldoralhealthday.org
• Canadian Dental Association (CDA) – Oral Health Info & Find a Dentist – Canadian Dental Association
• Royal College of  Dental Surgeons of Ontario  - Find a Dentist and Other resources -  Find a Dentist

Have you heard of “Exercise Snacks”?

If you spend long hours at a desk, it’s easy for the day to slip by without stretching or moving. Exercise snacks are short bursts of movement designed to break up sitting time and keep your body energized. They’re especially fitting for March wellness observances like National Nutrition Month and World Obesity Day (March 4), which highlight overall wellness.

Exercise snacks are brief bouts of physical activity, usually lasting 1–5 minutes, that interrupt long periods of sitting and gently engage your muscles and circulation. Unlike scheduled workouts, they’re easy to do at your desk, in a home office, or even during short breaks between meetings — no special equipment needed.

Studies have shown that brief bursts of activity that engage large muscle groups, such as the legs, can help improve metabolic markers and cardiorespiratory fitness when performed consistently — even if the total movement time is small. For example, one study found that three short stair‑climbing bouts of about 20 seconds each, spaced throughout the day, improved fitness in previously sedentary adults.

Here are some practical exercise snacks you can try at work or at home: Office Exercises: 30 Exercises to Do at Your Desk

• Chair Sit-to-Stands – Stand fully from your chair and sit back down slowly. 10–15 reps
• Desk Push-Ups – Place your hands on a sturdy desk and perform incline push-ups. 8–12 reps
• Calf Raises – Stand and lift your heels up and down. 15–20 reps
• Standing Knee Lifts – Lift one knee toward your chest, alternating legs. 8–10 per leg
• Short Walks – Take a 1–2 minute brisk walk-  indoors or outside, to visit a colleague at their desk, to the washroom or water cooler, or even walking your dog , every bit counts!”

Friendly Reminders

• If you have medical conditions, injuries, or mobility concerns, check with your physician before starting new activities.
• Stop any movement that causes pain or discomfort.
• Exercise snacks complement regular physical activity — they aren’t a replacement but make movement more accessible on busy workdays.

Tiny, frequent bursts of movement can add up to meaningful benefits. This March, consider giving your day a little boost — one “snack” at a time!

References & Further Reading

• Exercise Snacks as a Strategy to Interrupt Sedentary Behavior – Systematic Review (Exercise Snacks as a Strategy to Interrupt Sedentary Behavior: A Systematic Review of Health Outcomes and Feasibility)
• Metabolic Effect of Breaks With Stair‑Climbing Snacks (Metabolic Effect of Breaking Up Prolonged Sitting with Stair Climbing Exercise Snacks - PubMed)
• Cleveland Clinic Desk Exercises & Stretches (Link)
• Office Exercises: 30 Exercises to Do at Your Desk

What Is a Brain Injury?

A brain injury (BI) refers to any damage to the brain that occurs after birth and is not congenital or degenerative. This includes traumatic brain injuries (TBI) from external forces, and non-traumatic brain injuries (nTBI) from internal events such as strokes, oxygen deprivation, or infections.

Brain injuries affect every aspect of life. Some effects are visible - mobility challenges, speech problems, balance issues, or seizures. Many are invisible -memory difficulties, fatigue, headaches, emotional changes, anxiety, or social withdrawal. In Canada, an estimated 1.6 million people live with a brain injury, and around 200,000 new TBIs occur each year. Recovery is unique for each person and often requires support from health professionals, family, and the community.

What Is a Concussion?

A concussion is a type of mild TBI caused by a sudden impact or movement that shakes the brain inside the skull. Even though concussions are often called “mild,” they can seriously affect thinking, memory, mood, and daily activities. Standard scans often cannot detect them, making awareness critical.

Concussion Stats

• 200,000 Canadians experience concussions each year
• Youth aged 12–19 are 5.2 times more likely than adults aged 40–62 to report a concussion
• 15–30% of individuals experience symptoms beyond 2–4 weeks

Common causes vary by age: sports and recreation for youth, motor vehicle collisions for adults, and falls for older adults. Concussions can also occur at work, during daily activities, or in recreational accidents.

Signs & Symptoms

• Physical: headache or pressure in the head, dizziness, nausea or vomiting, blurred vision, sensitivity to light or sound, balance problems, fatigue, or low energy, feeling “off”
• Cognitive: memory problems, trouble concentrating, thinking slowly, feeling “in a fog”
• Emotional: irritability, easily upset or angered, sadness, anxiety, feeling more emotional than usual
• Sleep: changes in sleep patterns, including sleeping more or less than usual, or difficulty falling asleep

Seek urgent medical care for severe symptoms such as repeated vomiting, seizures, one-sided weakness, persistent confusion, or uncontrollable bleeding.

Prevention Tips

• Use handrails, secure rugs, and keep walkways clear
• Wear seatbelts and helmets; follow traffic rules
• Follow workplace safety protocols and use protective gear
• Use proper safety equipment in sports and recreation
• Childproof homes with gates, window guards, and safe play areas

Coping & Recovery Strategies

• Follow medical guidance and attend regular check-ins
• Gradually return to work or school with accommodations
• Increase activity slowly while managing fatigue
• Seek mental health support and rehabilitation services
• Build a strong support network of family, friends, and community resources

Resources & Support

For additional information and support, visit:

• Brain Injury Canada: Brain Injury Canada - Supporting the brain injury community
• Ontario Brain Injury Association: obia.ca
• Parachute Canada – Concussion Awareness: Concussion – Parachute

Timely medical evaluation and treatment following a BI or suspected concussion can make a critical difference in outcomes. By understanding brain injuries and concussions and supporting those affected, we can create a safer, healthier community for everyone.

Winter in Ontario brings snow, ice, and freezing temperatures, increasing the risk of workplace injuries. Everyone should take precautions to stay safe, whether walking between buildings, commuting, or working outdoors.

Preventing Slips, Trips, and Falls

Slips and falls are one of the most common winter injuries. Even a small patch of ice can lead to sprains, fractures, or head injuries.

To reduce your risk:

• Wear footwear with good traction and slip-resistant soles.
• Take small, deliberate steps, and keep your hands free for balance.
• Stick to designated walkways and avoid shortcuts across untreated areas.
• Watch for wet floors when entering buildings.
• Report icy or hazardous conditions so they can be addressed quickly.

Following these precautions helps protect yourself and your colleagues. For guidance, see resources from CCOHS: Prevention of Slips, Trips and Falls

Recognizing Cold Stress

Cold stress can lead to frostbite or hypothermia, particularly for those working outdoors. Be alert for:

• Numbness or tingling in fingers, toes, or face
• Shivering, fatigue, or confusion
• Pale or hardened skin

To prevent cold stress:

• Dress in layers and cover extremities.
• Keep clothing dry and take breaks in warm areas.
• Monitor weather conditions and plan outdoor work accordingly.

Reporting Injuries and Incidents

Timely reporting ensures employees receive support and allows hazards to be addressed. All injuries, incidents, near misses, or unsafe conditions should be reported through OHS Mohawk

When in doubt, submit a report or contact the Health, Safety and Wellness team at OHSMohawk@mohawkcollege.ca. Reporting helps prevent future incidents and maintains a safe campus environment.

Working together, we can stay safe this winter.

March Health & Wellness Calendar

The Thrive Toronto Mental Health Report Card highlights a concerning trend: mental health in Toronto is declining. Between 2015 and 2022, the percentage of residents reporting good mental health fell from 73% to 52%. Younger adults, individuals identifying as 2SLGBTQ+ community, and those who experienced discrimination or childhood adversity were most affected. Common stressors included financial pressures, challenging work environments, and worries about the future. (THRIVE Toronto: Mental health in decline. Toronto's first report card on mental wellness in the city.)

National data echoes these findings. A recent study on mental health care use found that 15% of Canadians aged 15 and older meet criteria for mood or anxiety disorders, including depression, bipolar disorder, and generalized anxiety disorder. Yet many face barriers to accessing support. Less than one-third of newcomers who needed help received counselling, compared with nearly half of Canadian-born peers. Women were slightly more likely than men to receive care, but many still reported unmet needs due to cost, limited availability, or not knowing where to seek help. (The Daily — Health Reports, January 2026)

While the challenges are real, there is reason for hope. Both reports emphasize that proactive steps—at the individual, workplace, and campus levels—can make a meaningful difference. Strengthening social connections, fostering supportive environments, and accessing care early can improve mental wellness and resilience.

Practical Actions to Support Mental Health

1. Prioritize self-care: Maintain regular sleep, balanced meals, physical activity, and mindful breaks.
2. Connect with others: Join groups, wellness programs, or peer support networks to reduce isolation.
3. Seek help early: Use Employee Assistance Programs (EAP) or community mental health clinics.
4. Set boundaries and manage stress: Organize tasks, create rest periods, and learn to say “no” when needed.
5. Engage in meaningful activities: Hobbies, volunteering, or creative projects build resilience and joy.
6. Educate yourself and peers: Reducing stigma encourages seeking help and supports others in need.

Resources

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health.

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480 choose an email and password and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Resource for approaching someone who may be struggling and other mental health supports (PDF)

As we move through the winter months, cold, flu, and other respiratory illnesses are more common. Staying well during this time isn’t just about avoiding illness -  it’s also about supporting our bodies and minds so we can recover faster, stay resilient, and reduce the spread of infection in our community.

Practical steps you can take this season include:

• Hand hygiene: Wash hands with soap and water for at least 20 seconds, especially after using shared spaces, before eating, and after coughing or sneezing. When handwashing isn’t possible, use alcohol-based hand sanitizer.
• Respiratory etiquette: Cover coughs and sneezes with your elbow or a tissue, and dispose of tissues immediately. Avoid touching your face, especially your eyes, nose, and mouth.
• Stay home when unwell: If you are experiencing cold or flu symptoms, staying home helps protect colleagues and students and allows your body the rest it needs to recover.
• Clean shared surfaces: Regularly disinfect frequently touched items such as keyboards, phones, desks, and door handles, particularly in shared workspaces.
• Support your immune system: Prioritize sleep, stay hydrated, and aim for balanced meals that include protein, fruits, and vegetables to support energy and immune function.
• Movement and stress management: Gentle movement and stress-reduction practices can help regulate the immune response and reduce fatigue during colder months.

Supporting Your Wellness This Season

In line with this approach, the Health, Safety and Wellness Team is excited to bring you the Employee Wellness Fair, a two-day virtual event.

Date: Tuesday, February 17 and Wednesday, February 18, 2026

You can expect practical tips, helpful resources, and simple activities that can be easily integrated into your daily routine — whether you are working on campus or remotely. By strengthening these foundational wellness practices, we can better protect ourselves, support one another, and create a healthier workplace for all.

More details, including the full schedule and registration information, will be shared soon.
Please save the date.

February Calendar

January 19, 2026, marks Blue Monday, often called the “saddest day of the year.” While the label started as a marketing gimmick, it resonates because winter brings real challenges: short days, cold weather, post-holiday fatigue, financial stress, and pressure to stick to New Year’s resolutions.

Tips for coping with the winter blues

• Connect with someone: Talk to a friend, family member, or mental health professional. Sharing how you feel can help lift your mood.
• Move your body: short walks, stretching, or gentle exercise boost serotonin and endorphins.
• Set small goals: Completing simple tasks provides a sense of control and progress.
• Practice self-kindness: If motivation is low, rest, nourish your body, and remind yourself these feelings are temporary.
• Check your habits: Sleep, nutrition, activity, and daily routines all impact your mental health- small, consistent changes make a big difference.

How to Create (and Maintain) Healthy Habits Virtual Session

The Health, Safety and Wellness team is hosting a virtual session: “How to Create (and Maintain) Healthy Habits”, presented by Homewood Health, our new Employee Family Assistance Program provider, on Wednesday, January 21, 11:00–12:00 PM.

Aligned with the week of Blue Monday (Jan 19) and Bell Let’s Talk Day (Jan 21), this session is a great opportunity to both learn more about our EFAP provider and explore realistic, approachable ways to build habits that fit into everyday life. It’s a fitting conversation as we begin the new year: focused on well-being, connection, and practical support.

What you’ll take away:

• Learn strategies to create and maintain healthy habits
• Learn the key components of a habit
• Explore how to handle lapses when they happen
• Gain more information about our new EFAP provider

We look forward to you joining us for this engaging session!

Everyone who registers will be entered in a draw to win a prize!

Register today on Working at Mohawk.

• Please note, that upon registration you will receive a confirmation email including an Outlook invitation and webinar link to access this session.
• If you require assistance using My Learning, please visit MyMohawk for User Guides & Online Tutorials or by visiting the following path (MyMohawk > Human Resources > Organizational Development > My Learning).

Be sure to check out the Events Calendar for more upcoming Health, Safety & Wellness events. If you have any questions, concerns, or require accommodation or communication supports please email OHSMohawk@mohawkcollege.ca

Resources:

Even if Blue Monday is just a cultural concept, it’s a helpful reminder to check in with yourself, adopt supportive habits, and reach out if you need help.

1. For students: Health & Wellness Centre | Mohawk College
2. Employees:

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health.

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480 choose an email and password and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Please be assured that when you use the program, it is completely confidential.

January is often framed as a fresh start - a new year, new goals, and renewed motivation. But for many, the reality feels very different. The excitement of the holidays fades, routines return, daylight is scarce, and energy levels dip. This experience is commonly referred to as the January blues, and it’s more common than people might think. The ‘January blues’ is not a clinical diagnosis, but is described as a period of low mood, fatigue, and reduced motivation that many people experience after the holidays. Symptoms can include feeling sluggish, having trouble concentrating, withdrawing socially, or feeling unmotivated as academic and work demands resume.

How common are the 'January blues'?

Seasonal mood changes affect a significant portion of the population. In Canada, about 60% of people report experiencing “winter blues,” which include mild mood changes related to colder temperatures and reduced sunlight. Approximately 15% experience more noticeable January-specific mood dips, while 2–3% meet the criteria for Seasonal Affective Disorder (SAD), a more severe, clinically recognized condition linked to seasonal changes (The Weather Network; BCSS).

These statistics highlight that feeling “off” in January is not a personal failure - it’s a shared experience influenced by biology and environment.

Why January feels so heavy:

• Reduced daylight: Shorter days mean less exposure to sunlight, which affects serotonin and melatonin. This can lead to increased fatigue and lower mood during winter months.
• Post-holiday letdown: The transition from social gatherings and rest back into deadlines and work responsibilities can feel abrupt, especially when combined with the emotional, financial, and lifestyle adjustments that often follow the holiday season.
• Pressure to reset: January often comes with expectations to improve habits, productivity, or mental health. When change doesn’t happen immediately, people may feel discouraged or self-critical.

Ways to support mental well-being in January:

• Get daylight whenever possible. Spending time outside during daylight hours or sitting near windows can help regulate mood. Light-therapy lamps may also help for those affected by darker winters.
• Stay physically active. Even light movement, like walking or stretching , can improve mood and energy by releasing endorphins.
• Maintain social connections. Staying connected with classmates, friends, or campus groups can counter isolation and provide emotional support.
• Focus on realistic goals. Instead of big resolutions, setting small, achievable goals can help rebuild momentum without adding pressure.
• Prioritize rest and routine. Regular sleep schedules, balanced meals, and hydration support both physical and mental health during the winter months.

As the year begins, remember that there’s no pressure to have everything figured out right away. It’s okay to take things day by day and move forward at a pace that feels right for you. As we settle into the winter term, let’s try to make 2026 a safe and supportive year for ourselves and one another. The Health, Safety and Wellness Department wishes you a warm welcome back and continued well-being in the months ahead.

Resources: 

If feelings of low mood linger for several weeks, begin to interfere with daily life, or feel heavy to carry on your own, consider reaching out for support - whether that’s a physician, campus wellness resources, or someone you trust. You don’t have to go through it alone.

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480 choose an email and password and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Please be assured that when you use the program, it is completely confidential.

References

• Workplace Safety & Prevention Services (WSPS) – The January Blues Are Coming Prevent the 'January Blues': 4 tips to foster a psychologically safe workplace

The Weather Network – January has a reputation as the bleakest month. Does grey weather make it worse? - The Weather Network 

As the holiday season approaches and the New Year comes into view, many of us begin to feel a subtle shift. Days can feel fuller, routines may change, and expectations can start to build. While this time of year can hold moments of joy and connection, it can also bring fatigue, reflection, and mixed emotions, all of which are completely human.

There can be quiet pressure during this season to participate in celebrations, to feel a certain way, or to begin the New Year with energy and clear plans. It’s worth remembering that there is no right way to move through the holidays or welcome a new year. It’s okay if your season looks simple, quiet, or different than what you see around you. It’s okay to rest, to reflect, or to take things one day at a time.

Wellness often begins with noticing how we’re doing. Changes in sleep, focus, mood, or energy can be gentle signals that we may need a little more care or support. These moments are not a sign that something is wrong; they are invitations to slow down and check in with ourselves.

Connection, in whatever form feels possible, can be especially meaningful during this time. Reaching out to friends, classmates, colleagues, family members, or trusted supports, even in small ways, can help ease feelings of isolation. Sometimes connection is a conversation, sometimes it’s a message, and sometimes it’s simply knowing someone is there. If you’re feeling alone, please know that you are not alone in that experience, and support is available.

This season can also be a good time to lean on professional supports. Staying in touch with a family physician or healthcare provider can help with stress, sleep concerns, or ongoing health needs. Reaching out early can provide reassurance and help navigate this time with greater ease.

As we move through the holidays and into the New Year, wellness doesn’t have to be about doing more. Sometimes it’s about moving gently, staying connected in ways that feel right, and allowing support when it’s needed.

From the Health, Safety and Wellness Team, we wish you a safe, restful, and gentle holiday season, and a healthy New Year.

Resources

Our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness: Employee Assistance Program (EAP): Homewood Health

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480  choose an email and password, and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Please be assured that when you use the program, it is completely confidential.

The holiday season brings colder weather, busy schedules, decorations, and more time on the road - all of which create a mix of seasonal hazards. These tips cover the most common winter and holiday-related risks to help keep you, your home, and your community safe.

Prevent slips, trips, and falls

Winter conditions make both indoor and outdoor spaces more hazardous.

• Salt or de-ice walkways, driveways, and stairs often.
• Keep entrances and hallways clear of snow, slush, and clutter.
• Wipe up wet floors quickly to prevent slipping.
• Plan where extra items, gifts, or deliveries will be stored so they don’t block pathways.

Weather-related & outdoor safety

Cold temperatures and winter storms add extra risks.

• Dress in insulated layers, including hats and gloves.
• Take breaks indoors if spending long periods outside.
• Be cautious in parking lots where visibility is lower and cars may slide.
• Wear reflective gear when walking in low light conditions.

Vehicle safety & holiday travel

Whether driving to events or heading out of town, winter requires extra preparation.

• Clear all snow and ice from your vehicle before driving.
• Switch to winter tires early in the season.
• Check your wipers, brakes, battery, tire pressure, and washer fluid.
• Keep your phone charged and carry a portable power bank.
• Store gifts and shopping bags out of sight to prevent theft.
• Avoid distracted driving - keep your phone put away.
• Designate a sober driver for holiday gatherings.

Emergency car kit essentials:
Blanket, candle in a can, lighter/matches, flashlight, booster battery pack or jumper cables, water, and non-perishable snacks.

Electrical & fire safety for holiday décor

Holiday lights, heaters, and decorations can increase fire risks if used improperly.

• Inspect lights and cords for fraying or damage before plugging them in.
• Avoid overloading outlets or power bars.
• Keep space heaters at least three feet away from anything flammable and plug them directly into a wall outlet.
• Turn off lights, heaters, and electronics when sleeping or leaving home.

Safe trees, toys & decorations

• Choose a fresh tree and water it daily to prevent drying.
• Keep trees away from heat sources and high-traffic areas.
• Dispose of natural trees promptly once needles begin to fall.
• Select sturdy, age-appropriate toys without small detachable parts for young children.
• Keep sharp or breakable ornaments out of children's reach.

Reduce strains & physical injuries

Holiday tasks often involve more lifting, carrying, bending, and repetitive motion.

• Use proper lifting techniques and avoid carrying loads that are too heavy.
• Take short stretch breaks during long days of decorating, shopping, or hosting.
• Rotate physical tasks when possible, to avoid muscle fatigue.

Managing stress, crowds & tense interactions

Holiday shopping and social events can lead to elevated emotions.

• Take short breaks when feeling overwhelmed or fatigued.
• Use calm, clear communication in crowded or stressful situations.
• Step away from escalating interactions and prioritize de-escalation when possible.

Whether you’re decorating, travelling, or working through the holiday rush, safety begins with preparation and awareness. By combining good habits at home, vigilance on the road, and consistent safety practices in the workplace, we can ensure the season remains joyful, healthy, and stress-free for everyone.

December is a meaningful month for brain health awareness, with Women’s Brain Health Day recognized on December 2. As we move into the colder months, seasonal changes, fatigue, and stress can take a toll on focus, memory, and mood, its good time to check in on our brain health

Understanding brain health and gender differences

Brain health is influenced by genetics, lifestyle, and age. In Canada, roughly 1 in 3 people will experience a neurological disorder in their lifetime. (Ontario Brain Institute).

Trigger Warning: This section includes statistics about neurological disorders, cognitive decline, and mental health.

Did you know…

• Almost 70% of those with Alzheimer’s disease are women, and women with early memory changes tend to decline about twice as fast as men.
• Stroke disproportionately affects women: more women die, experience worse outcomes, and face greater challenges in recovery. Men have higher stroke incidence at younger ages (Heart & Stroke Foundation, Canada).
• Women experience depression, stress, and anxiety about twice as often as men, but men are more likely to die by suicide (Statistics Canada, 2022).
• Parkinson’s disease is more prevalent in men,  while women have a higher mortality rate and faster progression of the disease
• Men are 2–3 times more likely to experience traumatic brain injuries (CDC, 2022)

Six pillars to support brain health

The Women’s Brain Health Initiative highlights six areas that support cognitive function, overall brain health, and reduce dementia risk, while benefiting your brain in general:

1. Exercise
   Physical activity improves blood flow, boosts neuroplasticity, reduces inflammation, and enhances sleep and mood. High activity is linked to a 38% lower risk of cognitive decline (Sofi et al., 2011) and a 45% lower risk of Alzheimer’s (Hamer & Chida, 2008). Adults should aim for 150 minutes of moderate–vigorous activity weekly, plus strength training twice per week.
2. Mental Stimulation
   Challenging the brain builds cognitive reserve, helping it functions despite age-related changes. Reading, puzzles, playing music, learning new skills, or speaking multiple languages all help.
3. Social Connection
   Quality social interactions improve cognition, reduce stress, and support healthier habits. Engagement with friends, family, colleagues, or community groups can benefits brain health.
4. Nutrition
   A diet rich in leafy greens, colourful vegetables, berries, nuts, beans, whole grains, fish, poultry, and olive oil supports cognition. The MIND diet is linked to a 53% lower Alzheimer’s risk for high adherence and 35% for moderate adherence (Morris et al., 2015). Limit red meat, fried foods, sweets, butter, and high-fat cheese.
5. Sleep
   Sleep consolidates memory, clears waste proteins like beta-amyloid, and regulates mood and metabolism. Poor sleep increases Alzheimer’s risk by 1.55× and cognitive impairment risk by 1.65× (Bubu et al., 2017
6. Stress Management
   Chronic stress raises cortisol, inflammation, and depression risk—each a dementia risk factor. Mindfulness, exercise, social support, therapy, and routine self-care help protect long-term brain health.

While genetics and age influence brain health, lifestyle choices can protect cognitive function, support overall wellness, and reduce dementia risk. Starting these habits now, even in winter, supports immediate well-being and long-term resilience.

If you’re not sure where to start, remember that our Employee Assistance Program (EAP) offers confidential support and resources for mental health, stress management, and overall wellness.

Employee Assistance Program (EAP): Homewood Health

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480  choose an email and password, and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Please be assured that when you use the program, it is completely confidential.

Other resources:

• Ontario Brain Institute Building innovation in brain research & care | Ontario Brain Institute
• Heart & Stroke Foundation, Canada Fund life-saving research | Heart and Stroke Foundation
• Women's Brain Health Initiative

With the change in weather, we’re starting to see more cold and flu cases across campus. This season always brings a higher chance of viral infections, so it’s a good time to revisit the basics of how to stay healthy and protect the people around you.

Understanding seasonal illness

Cold and flu viruses spread easily through close contact, shared spaces, and frequently touched surfaces. Most healthy adults recover within a week or so, but young children, older adults, and people with chronic conditions can experience more serious symptoms or complications.

Common symptoms may include:

• Fever or chills
• Headache
• Fatigue or weakness
• Sore throat
• Cough
• Muscle aches
• Runny or stuffy nose
• Occasionally nausea or stomach upset

If symptoms worsen or don’t improve after a few days, it’s a good idea to seek medical advice.

Prevention starts with simple habits:

You can significantly reduce your risk of getting sick or spreading illness by keeping a few key practices in mind:

• Wash your hands often with warm water and soap for at least 30 seconds.
• Use hand sanitizer when soap and water aren’t available.
• Avoid touching your eyes, nose, and mouth to reduce germ entry points.
• Clean shared surfaces like keyboards, phones, doorknobs, and workstations.
• Cover your coughs and sneezes with your elbow or a tissue.
• Stay home if you’re sick to protect classmates and colleagues.
• Talk to your healthcare provider if you’re considering the annual flu vaccine.

If you’re feeling unwell

If illness does hit, the most effective recovery strategy is rest and care:

• Stay home if you have a fever, persistent cough, or feel too unwell to participate in daily activities.
• Get plenty of sleep and quiet time.
• Hydrate with water, herbal teas, or broths.
• Choose easy meals like soups and simple, nourishing foods.
• Use over-the-counter remedies to manage symptoms.
• Check in with a health provider if symptoms last longer than expected.

Supporting your household or office

If someone around you is sick:

• Keep personal items separate.
• Disinfect commonly touched surfaces regularly.
• Wear disposable gloves when cleaning up bodily fluids.
• Maintain fresh airflow when possible.

Let’s all take small steps to look out for ourselves and for one another. 

Here’s to a healthy, steady winter season on campus!

This week is National Addictions Awareness Week (NAAW) in Canada. It is a time dedicated to lifting stigma, sharing knowledge, and reminding communities that support and recovery are possible. This year’s theme, “Anchoring Hope,” invites us to meet substance use challenges not with judgment, but with compassion, understanding, and evidence-based support.

Even as Canada continues to face the realities of an increasingly unpredictable and toxic drug supply, NAAW reminds us that hope is not naïve - it is necessary. Hope is what keeps families seeking help, keeps communities showing up for one another, and empowers people with lived experience to guide the way forward.

Why this week matters:

Addressing substance use health, often means confronting grief, complexity, and difficult realities. Many families across Canada have experienced loss in recent years, with tens of thousands of overdose deaths linked to the unregulated drug supply. But NAAW is not only about acknowledging harm. It is also about recognizing resilience, community care, and the importance of creating safe pathways to support.

A quick snapshot of Ontario trends:
The most recent provincial data show a complex picture:
• Ontario reported 2,638 opioid-related deaths in 2023, and 2,231 deaths in 2024 — a 15% decrease, but still 43% higher than pre-2019 levels. 
• Toronto recorded 458 deaths in 2024, a 17% decrease from the peak crisis years.
• Thunder Bay, however, experienced increases in both deaths and paramedic calls in 2024 (Data Trends | Canadian Centre on Substance Use and Addiction)

Experts suggest several factors may be contributing to the overall provincial decrease, including expanded harm-reduction services, wider naloxone availability, and shifts in the drug supply. At the same time, new concerns have emerged, including the increasing presence of veterinary tranquilizers such as xylazine and medetomidine in the unregulated drug market.

Who is most affected?

While substance use affects people from every background, some groups face higher risks:
• Men
• Skilled trades workers
• Youth and young adults
• People experiencing housing instability
• Adults 25–44, who consistently represent the highest overdose fatality rates
• Northern and remote communities

Anchoring hope through action & compassion

Substance use health is not just a clinical issue - it’s a human one. Every person deserves dignity, safety, and the chance to seek support without shame.

We can anchor hope by:
• Using person-first, non-judgmental language
• Supporting harm reduction, which saves lives every day
• Advocating for supervised consumption sites, naloxone programs, and outreach services
• Learning the signs of overdose and knowing where to get help
• Checking in on friends, coworkers, neighbours, and family members
• Recognizing that substance use often stems from pain, trauma, stress, or isolation

Support is here. No one - whether seeking help or supporting someone they care about - must face substance use challenges alone. When compassion leads, people come forward. When support is accessible, people survive. And when we stand together, we anchor hope, today and every day.

Support Resources:

• CCSA Homepage | Canadian Centre on Substance Use and Addiction
• ConnexOntario – 24/7 mental health, addiction, and problem-gambling support
  https://www.connexontario.ca
• Drug & Alcohol Helpline (Ontario) – 1-800-565-8603
• Telehealth Ontario – 1-866-797-0000
• Good2Talk (post-secondary students) – 1-866-925-5454
• Kids Help Phone – 1-800-668-6868 | Text CONNECT to 686868
• Ontario Addiction Treatment Centres (OATC) – Methadone/Suboxone access
• Information for Families | CAMH

Employee Assistance Program (EAP): Homewood Health

Access resources without registering

• Step One: Visit www.homeweb.ca and click ‘sign in”
• Step Two: Enter email: MohawkCollege@Efap.com, Password: MohawkEFAP#1

Register for a private account (optional)

• Step One: Visit www.homeweb.ca and click ‘Register’.
• Step Two: Type your company name and click ‘Find it!’ Select the correct company from the list provided. Enter information into the required fields, Invitation Code for Mohawk College:  MC7480  choose an email and password, and click ‘Next Step’.
• Step Three: Let us know your relationship to the organization (e.g. employee, spouse, dependent, etc.) and click ‘Next Step’
• Step Four: Enter the Necessary Information and click ‘Create a Homeweb Account’.

Phone: Employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year.

Please be assured that when you use the program, it is completely confidential.

This week’s first snowfall marked the start of winter conditions across the region. Roads quickly became slick, parking lots icy, and visibility reduced. Several weather-related collisions and incidents have already been reported, underscoring how rapidly conditions can change once temperatures drop. November is also Fall Prevention Month in Canada, a national campaign dedicated to reducing slips, trips, and falls at home, in the workplace, and in our communities. While it often focuses on preventing falls among older adults, the message applies to everyone- especially as early snow and freezing conditions increase the risk of accidents.

Winter and Fall Prevention Safety Tips:

1. Plan and allow extra time

Cold weather affects visibility, road traction, and reaction times. Allow yourself additional time to reach your destination safely and reduce speed in icy or snowy conditions. Even short delays can help prevent collisions and falls.

2. Wear appropriate footwear

Choose shoes or boots with non-slip soles that provide good traction. Avoid smooth leather bottoms and consider using traction cleats or grips on particularly icy days. Indoors, watch for wet floors near entrances, as melted snow can create hidden hazards.

3. Use caution when walking

Take shorter, deliberate steps on icy sidewalks or stairs, and use handrails whenever possible. Keeping your center of gravity over your feet improves stability. Building balance and leg strength through activities like yoga or simple stretching routines can also help prevent falls.

4. Prepare your vehicle for winter

Ensure your vehicle is ready for the season by installing winter tires, which improve braking and control in cold or snowy conditions. Check your windshield washer fluid, wiper blades, and ensure all snow and ice are cleared from your vehicle before driving. Even small patches of frost can limit visibility.

5. Stay visible

With shorter daylight hours, visibility for both drivers and pedestrians is reduced. Use headlights, wear bright or reflective clothing when walking, and carry a small light if you’re outside after dark.

6. Prioritize your well-being

The darker, colder months can lead to fatigue and reduced focus. Try to get outside during daylight hours, stay hydrated, and maintain a consistent sleep routine. Staying alert begins with taking care of your overall health.

As we adjust to changing conditions, please take extra care while commuting, walking between buildings, and navigating icy areas. Your safety and awareness help prevent injuries-not just for yourself, but for those around you.

Stay safe this winter!

For more information on Fall Prevention Month and tips to reduce slips, trips, and falls, visit fallpreventionmonth.ca. The site includes practical resources for individuals, families, and workplaces, including home safety checklists, balance and strength exercises, and educational materials to help everyone stay safe this winter.

Need support or resources on health and well-being?

Our new Employee Assistance Provider, Homewood Health, offers tools and support to help you take charge of your physical and mental health.

How to Contact Homewood Health:

Access resources without registering:

1. Visit homeweb.ca and click “Sign In.”
2. Enter email: MohawkCollege@Efap.com
3. Enter password: MohawkEFAP#1

Register for a private account (optional):

1. Visit homeweb.ca and click “Register.”
2. Type Mohawk College and click “Find it!”
3. Enter invitation code: MC7480 and follow the prompts.

Phone: Employees and their immediate family members may call 1-800-663-1142, anytime, 365 days a year.

Be honest,  did you hit snooze more than usual this week? You’re not alone. We “fell back” and technically gained an hour, but somehow everyone feels like they lost one. The mornings feel heavier, the days shorter, and that 3 p.m. slump hits harder than usual. It’s not just in your head. It’s in your body clock.

The one-hour jet lag nobody talks about:

Our internal rhythm:  the circadian clock,  runs on light, not numbers on a screen. When sunrise and sunset shift suddenly, the body doesn’t catch up right away.
According to Harvard Health, even small daylight changes “disrupt the body’s circadian rhythms,” affecting sleep, appetite, and mood. So even though the clock says you’ve had more rest, your body disagrees. It’s still living by last week’s light cues,  a kind of one-hour social jet lag that makes mornings groggy and evenings restless.

More darkness, less drive:

When we gain that extra hour, we also lose evening light. That change in daylight is what actually drains you. Even a small shift in light exposure can throw off the balance between melatonin, serotonin, and sleep quality. Less daylight means your brain produces melatonin earlier, nudging you toward sleep long before you’re ready. That’s why 5 p.m. suddenly feels like midnight

Why it feels emotional too:

The American Academy of Sleep Medicine notes that time shifts can affect mood and focus by throwing off hormone timing. When your sleep-wake cycle is unstable, your emotional balance takes a hit too. So, if you’ve been crankier, craving carbs, or zoning out- that’s not you “failing to adjust.” It’s just your system recalibrating.

How to reset:

Your body usually adapts within a few days, especially if you help it along:

• Get morning sunlight. Ten to fifteen minutes outside helps your brain anchor to the new time.
• Stick to a schedule. Go to bed and wake up around the same hour daily.
• Move while it’s light out. Even a short walk helps reset your rhythm.
• Ease into evenings. Dim lights at night and avoid screens right before bed so melatonin can kick in naturally.

You didn’t waste your “extra hour” or lose your motivation. You’re just adjusting to a subtle but real biological shift. The clock changed instantly. Your body didn’t. Be gentle with yourself. You’re not off your game - you’re just temporarily in the wrong time zone.

Need a bit of extra support?

If this time of year feels especially draining or you’d like some guidance on health and well-being, our new Employee Assistance Program provider, Homewood Health, offers free and confidential resources.

Access resources without registering:

1. Visit homeweb.ca and click “Sign In”
2. Use email: MohawkCollege@Efap.com
   Password: MohawkEFAP#1

To register for a private account (optional):

1. Go to homeweb.ca and click “Register.”
2. Type “Mohawk College” and click “Find it!”
3. Use invitation code MC7480, then follow the prompts to create your account.

Phone support:
Employees and their immediate family can call 1-800-663-1142, available 24/7, year-round.

References:

The dark side of daylight saving time - Harvard Health

Daylight saving time: an American Academy of Sleep Medicine position statement - PMC

Tips for coping after Daylight Saving Time ends, according to a doctor | CNN

What’s changing:

Effective November 1, 2025, TELUS Health will no longer manage our EFAP program. We are transitioning to a new partner, Homewood Health. Employees will now have access to a full range of health and wellness services available under our new EFAP Program.

Why the change?

We continuously evaluate our benefits to ensure they meet your needs. The Homewood Health EFAP program includes not only Counselling Services – for when you need professional help with a challenging situation – but also Life Smart Coaching Services, a suite of work-life services for when you want expert advice, information, and coaching that you can access and use in your own way. Counselling services are available in person, by phone or video, or via online e-counselling (message exchanges or real-time chat).

Life Smart Coaching includes caregiving, life planning, health management, and career management services. Each of the services has been developed to allow you to take a proactive approach to managing everyday challenges and life transitions, and to receive information and support, suited to your unique situation.

In addition to Counselling and Life Smart Coaching, the Homewood Health EFAP program offers access to a new innovative online experience called Pathfinder. Pathfinder is integrated into your experience on Homewood’s online mental health platform Homeweb.ca.

Employees also have access to a variety of online resources to help you take charge of your health and well-being. These include:

• E-Courses, practical learning for improving personal wellness, life skills, and workplace effectiveness
• Sentio, a self-paced online CBT program for depression and anxiety
• Health and Wellness Library, a collection of articles and tools, alongside information on drugs, diseases, natural products, tests and procedures, and general health
• Health Risk Assessment, an interactive tool for evaluating health history and lifestyle habits; and more!

What this means for you

Effective November 1, 2025, employees, and their immediate family, may call Homewood Health at 1-800-663-1142, anytime 365 days of the year. Please be assured that when you use the program, it is completely confidential. For more information, please refer to homeweb.ca and homewoodhealth.com.

November Calendar

November Wellness Calendar

October 29 is World Stroke Day, a reminder that strokes can affect anyone, and knowing the signs can save lives. A stroke happens when blood flow to the brain is interrupted, which can affect movement, speech, thinking, or mood. Acting quickly is critical.

Types of Strokes

• Ischemic Stroke: Caused by a blockage in a blood vessel, often due to fatty deposits (atherosclerosis) or clots from an irregular heartbeat (atrial fibrillation).
• Hemorrhagic Stroke: Occurs when a weakened blood vessel bursts, sometimes due to an aneurysm or arteriovenous malformation (AVM).
• Transient Ischemic Attack (TIA or “mini-stroke”): Temporary disruption of blood flow with stroke-like symptoms that usually pass within 24 hours. TIAs are warning signs—call 911 immediately if symptoms appear.

Recognizing a Stroke: FAST

• F – Face: Does one side droop when smiling?
• A – Arms: Does one arm drift downward when both are raised?
• S – Speech: Is speech slurred or unusual?
• T – Time: Call 911 immediately.

Other signs include sudden confusion, vision changes, dizziness, severe headache, or trouble walking.

Practical Steps to Prevent/Lower Risk of a Stroke

1. Lower blood pressure : Reduce salt, eat well, exercise, avoid smoking, and check your blood pressure regularly.
2. Regular movement: helps support your heart and brain health. Find activities that suit your body and lifestyle -walking, cycling, swimming, or any form of exercise you enjoy. Check with your doctor if you’re unsure where to start or need guidance on safe ways to stay active.
3. Drink in moderation
4. Manage diabetes : Keep blood sugar under control with diet, exercise, and medication.
5. Treat atrial fibrillation: if you experience irregular heartbeats or palpitations, consult your doctor
6. Listen to your body: sudden numbness, weakness on one side, vision loss, severe headache, or dizziness are urgent signs. Trust your instincts and act FAST.

Recovery and Support

Stroke can affect movement, communication, thinking, and mood, but recovery is possible. Working with healthcare professionals, setting achievable goals, and building supportive routines can help survivors regain independence and confidence. Tools like the Post Stroke Checklist (PSC ABS55459_NEURO_Checklist_WSO_US_3-6B.indd) guide long-term care, addressing mobility, communication, mood, cognition, daily activities, and caregiver support.

Resources in Ontario

• Heart and Stroke Foundation: heartandstroke.ca | 1-888-HSF-INFO
• Stroke Recovery Canada – Ontario Chapter: strokerecoverycanada.ca
• Canadian Stroke Network: canadianstrokenetwork.ca
• Local Health Units & Hospitals: Stroke prevention programs, screenings, and education.

World Stroke Day is a reminder that knowledge, quick action, and supportive care make a difference. Recognize stroke FAST, take steps to reduce your risk, and support recovery one goal at a time.

Fragrances may cause health problems for students, employees, and visitors.

Mohawk College is a scent-aware space. Out of respect for our employees, students, and visitors, we request that you limit the use of scented products while on campus

Download the Be Scent Aware poster.

“Mental health is a basic human right.”

Every year on October 10, the world comes together to raise awareness about mental health and to mobilize efforts in support of it. World Mental Health Day reminds us that mental health is not a privilege—it’s a right. Everyone, wherever they are, deserves access to care, protection from mental health risks, and the ability to live with dignity, inclusion, and independence.

Mental health in Canada

Mental health challenges are increasingly common across Canada.

• In 2022, over 5 million Canadians aged 15 and older met the diagnostic criteria for a mood, anxiety, or substance use disorder—about 18% of the population.
• The rate of generalized anxiety disorder has nearly doubled since 2012 (from 2.6% to 5.2%), and major depressive episodes have risen from 4.7% to 7.6%.
• Despite this, fewer than half of those who meet diagnostic criteria report speaking to a health professional about their mental health.
  (Sources: Statistics Canada, 2023)

In Ontario, mental illness and substance use disorders account for roughly 11–15% of the total disease burden but receive only about 7% of health care funding. Research also shows that 1 in 5 adolescents experiences a mental health or substance-use challenge that can carry into adulthood. These numbers highlight a clear truth: mental health care remains under-resourced, and many Canadians face barriers to the support they deserve.

Why awareness matters

Raising awareness is about more than statistics, it’s about connection. When we talk openly about mental health, we reduce stigma and create safer spaces for people to reach out. This day reminds us to look inward, check on our friends and colleagues, and advocate for systems that make care accessible to all.

Mental health care should not depend on privilege or proximity—it should be available, affordable, and acceptable for everyone.

What you can do

Here are a few small ways we can each make a difference, both personally and in our community:

• Talk openly. Conversations about stress, burnout, or emotional health help normalize seeking help.
• Know your resources. Save key support numbers in your phone (like 9-8-8 or COAST Hamilton).
• Stay connected. Isolation can worsen mental strain—reach out, even with a quick text or coffee chat.
• Take care of your body. Movement, sleep, nourishing food, and time outdoors all support your mental health.
• Get outside. Even as the weather cools, sunlight and nature can improve mood and clarity.
• Check in on others. A genuine “How are you doing, really?” can open a door someone didn’t know was there.

Local Supports — Hamilton & Beyond               

You are not alone. Confidential help is available 24/7:

If you or someone else is in immediate danger, call 911 or visit your nearest emergency department.

As fall unfolds, with its shorter days and shifting routines, remember to slow down, check in, and care for your mental well-being. Small acts of rest, sunlight, movement, or connection can make a meaningful difference. Let’s continue to build a community where mental health is understood, supported, and never left behind.

As the long, sun-filled summer days slip away and autumn settles in, it’s not just the weather that changes; your energy does, too. Mornings may feel tougher, and by mid-afternoon, you’re dragging. Sound familiar? You’re not imagining it, and you’re not alone in this. “Fall fatigue” is real.

It’s a season of many demands: Family commitments, daily chores, many celebrations and gatherings, year-end deadlines and getting ready for winter! With so much happening, it’s common to feel like your personal hobbies and creative pursuits—art, fitness, cooking, travel, or learning something new—are out of reach. But this isn’t a sign that you’re failing yourself; it’s a reflection of your mind and body adjusting to the season and the demands around you.

Why this happens

• Circadian rhythms: Your body’s internal clock is influenced by sunlight. Shorter days and less light in the fall can disrupt sleep-wake cycles, making mornings harder and mid-afternoons sluggish.
• Serotonin and melatonin shifts: Serotonin, which boosts mood and energy, decreases with less sunlight, while melatonin, the sleep hormone, increases earlier in the day. These changes can leave you feeling tired, less motivated, and even affect your mood.
• Decision fatigue: Managing work, school, family, and social obligations drains mental energy, leaving less for self-directed activities. That’s why hobbies and creative projects feel like “too much” even when you want to do them.

Practical ways to reclaim energy

1. Maximize natural light
Spend 20–30 minutes outside in the morning or early afternoon. If that’s not possible, consider a light therapy lamp. Sunlight exposure helps regulate serotonin and melatonin, boosting mood and energy.

2. Take small steps toward your hobbies
Instead of aiming to finish a project, try “micro-goals”: write a few lines, dance to one song, or sketch for five minutes. Completing even tiny tasks gives your brain a dopamine boost and rebuilds motivation.

3. Move your body gently
Exercise boosts energy and mood, but it doesn’t need to be intense. Brisk walking, cycling, yoga, or light stretching helps circulation and endorphins without exhausting your limited energy. Whenever possible, combine movement with natural light for extra benefit.

4. Fuel your body intentionally
Choose meals with lean proteins, vegetables, whole grains, and healthy fats. Small, frequent meals maintain energy better than quick-burning sugary snacks. Don’t forget water—hydration affects both energy and focus.

5. Prioritize sleep quality
Keep a consistent sleep schedule, limit screens before bed, and make time for relaxation. Magnesium or other supplements can help, but check with your healthcare provider first. Good sleep regulates hormones and restores energy more than extra hours in bed.

A gentle reminder

It’s okay if your creative hobbies or personal projects are on pause right now. Your energy is being invested in what’s essential: work, family, and community. That doesn’t mean your passions are gone - they’re waiting for you to return when the time is right.

At our campus, you’re not alone in this. Check in with friends, peers, and colleagues. Lean on the community around you, and remember that rest, reflection, and small wins are all part of moving through this season with resilience.

As the seasons shift, many of us notice changes in our sleep patterns. Cooler mornings, warm afternoons, and days that seem to get dark—or stay light—faster can throw off our internal clocks. Add the stress of assignments, work, or campus life, and restful sleep can feel elusive. Sleep isn’t just rest, it’s essential for focus, memory, mood, and overall well-being. Well-rested students and staff tend to think more clearly, feel calmer, and have more energy to tackle daily tasks.

Here are some tips to help you adjust your sleep routine as the weather and semester change:

1. Stick to a consistent schedule: 

Even if mornings are chillier or evenings stretch longer, aim to go to bed and wake up around the same time every day. Your body thrives on consistency, and keeping a regular rhythm helps your internal clock adjust.

2. Mind the light: 

Exposure to natural light in the morning helps reset your circadian rhythm. Try opening your blinds or stepping outside for a short walk. In the evening, dim lights and limit screens about an hour before bed to signal your body it’s time to wind down.

3. Layer up for comfort: 

Temperature affects sleep. If your room is chilly in the morning but warm in the afternoon, consider breathable layers or a light blanket you can adjust. A slightly cooler room often promotes deeper sleep, but comfort is key.

4. Create a wind-down routine: 

Small rituals can cue your body for rest: reading, gentle stretching, or calming music. Avoid heavy meals, caffeine, or intense exercise right before bed. Even a 10-minute routine can make a difference.

5. Manage stress before sleep: 

Jotting down lingering thoughts or a “to-do” list can clear your mind. Mindfulness or breathing exercises for five minutes before bed can help calm racing thoughts and prepare your body for restful sleep.

6. Limit naps or keep them short:

If you need a daytime rest, aim for 20–30 minutes to avoid interfering with nighttime sleep. Naps can be refreshing, but too long can disrupt your rhythm.

Remember, sleep is a cornerstone of wellness. Paying attention to your body, your environment, and your habits can make a real difference as the semester—and the season—changes. Small adjustments now can lead to bigger benefits for focus, mood, and energy.

September 22 marks the autumn equinox; a moment when day and night stand in perfect balance. For many of us, this season feels like a reset. The campus is buzzing with new beginnings, responsibilities pile up quickly, and the weather seems to change every other day. With all this transition, it’s natural to feel a little off balance yourself.

Navigating the seasonal shift

Cool mornings, darker evenings, and unpredictable weather can affect energy and focus. It’s easy to feel sluggish or unmotivated as the season shifts. Here are a few ways to support your wellness:

• Establish a steady sleep routine – shorter daylight hours can disrupt natural rhythms, so consistent bedtimes and wake-ups help anchor your energy.
• Dress in layers – mornings can be chilly while afternoons warm up quickly. Staying prepared keeps you comfortable and reduces stress on your body.
• Stay hydrated – cooler weather tricks many of us into drinking less water, but hydration is key for focus, mood, and immunity.

Connect with nature & light

Fall is one of the most beautiful times to get outside. The colours, crisp air, and natural light can have a powerful effect on mood and clarity.

• Take in the fall colours – Hamilton is full of trails and green spaces; even a short walk can lift your spirits.
• Seek morning sunlight – exposure to natural light early in the day helps regulate your body’s internal clock, supporting energy and mental clarity.
• Pause outdoors – whether it’s a walk between classes or a quiet moment on a bench, fresh air is a simple way to reset.
• Protect your skin – even on cool or cloudy days, UV rays are still present. Wearing a hat or sunscreen helps protect against sun damage while you enjoy the outdoors.

Nourishing your body

Fall foods bring comfort and wellness into your routine:

• Pumpkin and squash add fibre and Vitamin A to soups, baked goods, or roasted dishes. Even a small sprinkle of roasted pumpkin seeds makes for an energizing snack.
• Apples and pears offer natural sweetness and steady energy—perfect for busy study or work days.
• Spices like cinnamon and ginger warm the body and can aid digestion, making them easy additions to teas or oatmeal.

Supporting mental health

September often feels like a “new year” on campus—new classes, shifting schedules, added work responsibilities. Pair that with less daylight, and it’s normal to feel stretched thin. Some simple practices can help:

• Take mindful breaks – step outside for fresh air, stretch, or pause with a warm drink (yes, pumpkin spice counts).
• Connect with community – whether student or staff, talking and sharing with others lightens the load.
• Be kind to your energy – prioritize, pace yourself, and remember it’s okay to say no.

The equinox reminds us of balance. This September, as responsibilities grow and the year feels like it’s truly beginning, carve out moments to care for yourself. 

In September, Canadians remember Terry Fox, a 21-year-old who set out on an extraordinary journey in 1980: the Marathon of Hope. After losing his leg to cancer, Terry began running across Canada to raise awareness and funds for cancer research. Though his run ended after 143 days and more than 5,000 kilometers, his determination sparked a movement that continues today.

Shared vision and values

The Terry Fox Foundation continues Terry’s mission through a shared vision: bringing Canadians together to realize a world without cancer. This mission is guided by values that reflect Terry’s spirit:

• Integrity – responsible fundraising and transparency.
• Inclusivity – everyone is welcome to be part of the movement.
• Perseverance – never giving up until cancer is defeated.
• Creativity – supporting innovative approaches to research.
• Excellence – funding the best Canadian researchers for maximum impact.

Why cancer awareness matters

• 2 in 5 Canadians are expected to be diagnosed with cancer in their lifetime. (Canadian Cancer Society | Canadian Cancer Society)
• 1 in 4 Canadians is expected to die from the disease Canadian Cancer Society | Canadian Cancer Society  
• About 40% of cancers are preventable through healthy lifestyle choices such as not smoking, limiting alcohol, staying active, eating well, and protecting skin from UV exposure.
• Screening programs (Pap tests, mammograms, colonoscopies) save lives by detecting cancer early.

Accessing screening locally

In Ontario,  cancer screening clinics are available through family doctors, nurse practitioners, and public health units. Campus and community health services can also provide guidance on eligibility and how to book screenings.

Resources:

• Mobile Screening | Cancer Care Ontario
• ColonCancerCheck: Colorectal Screening Program | Cancer Care Ontario
• Canadian Cancer Society | Canadian Cancer Society
• Join the Terry Fox Run! - Terry Fox Foundation

Terry believed one person’s effort could inspire many. On September 14, we honour his legacy by supporting research, raising awareness, and coming together as a community to take steps toward a world without cancer.

The beginning of a new academic year is always filled with energy, classrooms reopen, residence halls fill with life, and offices buzz with activity. But with the excitement also comes the need to slow down and remember the basics of wellness and safety. A healthy campus doesn’t just happen on its own; it’s something we create together by taking care of ourselves and looking out for one another.

1. Protect your mental health

New schedules, deadlines, and responsibilities can be overwhelming. It’s important to notice when stress is building and to take proactive steps. Small practices, like setting aside short breaks, getting outside for fresh air, or talking things through with a trusted colleague or friend, help prevent burnout. And when the stress feels heavier, make use of the wellness resources available on campus. Resources: Health & Wellness Centre | Mohawk College

2. Travel safely around campus

With so many people walking, biking, or using scooters, it’s essential to move with awareness. Use designated lanes and crosswalks, reduce speed in crowded areas, and make sure you’re visible at night with lights or reflective gear. Whether you’re on foot or behind the wheel, staying alert helps prevent accidents and keeps everyone safe. 

3. Stick to healthy routines

The basics, rest, food, and hydration, matter more than we often admit. Keeping a consistent sleep schedule, packing healthy snacks, or taking time to drink water during the day helps maintain focus and energy. Even short pauses between tasks, a quick walk, stretching, or eating a meal away from your desk, are small choices that add up to stronger well-being. 

4. Review safety basics

Know your nearest exits, avoid overloading outlets, and keep shared spaces clear of hazards. If you work in labs or offices, review emergency procedures and know where first aid supplies are located. 

5. Build community connections

Wellness also comes from community. Taking time to connect with colleagues helps reduce stress and strengthens our campus culture 

A safe, healthy campus depends on all of us. As we begin this semester, let’s carry forward not just our academic and professional goals, but also a shared commitment to wellness.

Calendar for September

TELUS Health 

Here are some of the services that our EAP provider offers:

• Short-Term Counselling
• Legal Advice
• Resources for Mental Health
• Fitness and Health Advice
• Perks and Savings
• Financial Health resources
• Family Relationships  

Please log onto the TELUS Health website at: one.telushealth.com or call: 1-844-671-3327 

As August ushers in National Wellness Month, it’s a great opportunity to reflect on how we interact with technology in our daily lives. Digital Wellness, or Digital Wellbeing, is about finding a healthy balance between using technology and maintaining overall mental, physical, and social health. It means being mindful of how technology impacts us and making intentional choices that maximize its benefits while minimizing any negative effects. This includes managing screen time, setting boundaries, and using technology with purpose, not just out of habit or distraction.

Key aspects of digital wellness

• Awareness and mindfulness: Notice how much time you spend on devices, which apps you use most, and how notifications affect your mood and focus.
• Setting boundaries: Establish limits for screen time, designate certain hours or spaces as technology-free, and protect personal time from constant digital interruptions.
• Intentional use: Before picking up your phone or opening an app, pause and ask yourself: “Why am I doing this? Is it helpful or just a habit?”
• Digital detox: Taking regular breaks from technology lets you recharge, reconnect with yourself, and engage more fully with the physical world around you.
• Promoting healthy habits: Use built-in features like Focus modes, Bedtime modes, and Do Not Disturb to reduce distractions and improve sleep quality.
• Utilizing tools and features: Many devices offer dashboards to track screen time and help you manage how and when you use apps—use these tools to stay aware and intentional.

Why digital wellness matters

Spending too much time on screens or feeling tethered to devices can contribute to anxiety, sleep troubles, eye strain, and even social disconnection. On the flip side, balanced tech use can enhance productivity, foster meaningful connections, and support mental clarity 

Practical tips for digital wellness 

1. Create intentional breaks: Try starting your day without your phone or taking short tech-free moments to breathe or stretch.
2. Curate your digital environment: Follow content that uplifts and inspires, and mute or unfollow sources of stress or negativity.
3. Set boundaries for notifications: Use tools to silence non-essential alerts, especially during rest or focused work time.
4. Practice mindful tech use: Engage with your devices intentionally; ask if the time spent online aligns with your goals or well-being.
5. Use focus and bedtime modes: Leverage features designed to minimize distractions and encourage better sleep habits.
6. Swap screen time for outdoor time when you can- When possible, replace some phone or device time with walks, hikes, or moments in nature, these boosts your mental and physical well-being.
7. Schedule regular digital detoxes: Whether a few hours or a whole day, unplug periodically to refresh your mind.

Digital Wellness is about consciously shaping your relationship with technology, so it supports your overall well-being and helps you feel balanced and energized.

On August 7, people across the globe come together to recognize World PVNH Day, a day dedicated to shining a light on Periventricular Nodular Heterotopia (PVNH) — a rare but impactful brain disorder that many have never heard of yet deeply affects the lives of individuals and families worldwide. 

What is PVNH?

PVNH is a neurological disorder where grey matter — the part of the brain responsible for muscle control, sensory perception, memory, emotions, and speech — fails to migrate properly during fetal development. Instead of forming a smooth outer layer of the brain, clumps of grey matter remain along the ventricles, the brain’s fluid-filled spaces. 

This condition can lead to a range of symptoms:

• Seizures (often the first sign)
• Developmental delays
• Learning disabilities
• Muscle tone issues or coordination difficulties
• In some cases, individuals may have no visible symptoms and only discover the condition incidentally during brain imaging. 

Why August 7 Matters?

World PVNH Day is not just about a diagnosis. It’s about visibility, support, and solidarity. It’s a day to honour the experiences of those living with PVNH and their families, and to advocate for better medical understanding, faster diagnoses, and more research into treatments and potential cures. 

The event is championed by global organizations like PVNH Support & Awareness, which plays a key role in connecting families, clinicians, and researchers. Their efforts foster a community where stories are shared, resources are exchanged, and no one has to navigate this rare diagnosis alone. 

Here are some resources: Unite. Educate. Advocate. Find A Cure. | the international neuronal heterotopia disorders community

Self-care has become a buzzword in recent years, but it’s more than face masks and bubble baths. At its core, self-care is about taking intentional action to support your physical, emotional, and mental well-being. It’s about caring for your whole self—not just when you hit burnout, but as a regular rhythm of life.

Unfortunately, self-care is often seen as a luxury rather than a necessity. But without it, we risk feeling constantly overwhelmed, tired, and unequipped to deal with everyday stressors.

That’s why International Self-Care Day, recognized every July 24 (7/24), exists: to remind us that self-care is a daily commitment, 7 days a week, 24 hours a day. 

Summer: The perfect time to reset

With its longer days, warmer weather, and shift in routines, summer is a natural invitation to check in with yourself. Ask: How am I really doing? What do I need more (or less) of to feel like myself again?

The International Self-Care Foundation outlines eight key pillars of self-care:

• Physical activity
• Healthy eating
• Mental well-being
• Sleep
• Health literacy
• Risk avoidance
• Hygiene
• Responsible use of health services and products 

Each one supports the others—like puzzle pieces creating a picture of well-being.

Try these 5 summer self-care ideas:

1. Relax outside – Even 15 minutes in the sun or shade can lift your mood.
2. Move your body – Swim, walk, or stretch. Keep it joyful, not punishing.
3. Tidy a space – A clutter-free zone can help calm the mind.
4. Reconnect – Call a friend or spend time with someone you care about.
5. Reflect – What’s one small shift you can make this week to support your well-being?

Here are some resources to help guide you on your self-care journey:

• Self-care products
• Healthy living
• Improving your mental health
• Physical activity 

Calendar for August

TELUS Health 

Here are some of the services that our EAP provider offers:

• Short-Term Counselling
• Legal Advice
• Resources for Mental Health
• Fitness and Health Advice
• Perks and Savings
• Financial Health resources
• Family Relationships  

Please log onto the TELUS Health website at: one.telushealth.com or call: 1-844-671-3327 

This week marks National Drowning Prevention Week (NDPW), with the theme “Safer Together.” It’s a reminder that water safety is a shared responsibility—whether you're at the lake, the pool, or on a boat, being alert and looking out for one another can save lives.

Fast Facts:

• Drowning is silent and fast. Most victims don’t scream or splash.
• 67% of drownings happen in natural water like lakes and rivers.
• 72% of older adults who drowned were alone at the time.
• 93% of drownings in kids under 5 happened during unattended moments.
• 79% of boating fatalities involved people not wearing lifejackets. 

Lifejackets save lives

According to Transport Canada, 79% of people who died in boating-related incidents weren’t wearing a lifejacket. Even strong swimmers can be caught off guard by cold water shock, fatigue, or unexpected currents.

Wearing a properly fitted lifejacket or personal flotation device (PFD) gives you time:

• Time to react.
• Time to float.
• Time to be rescued—or help someone else.

What you can do all year round

Whether you're heading to the beach, cottage, or pool, remember these tips:

• Supervise children—if you're not within arm’s reach, you’re too far.
• Swim in lifeguarded areas whenever possible.
• Never swim or paddle alone.
• Avoid alcohol or cannabis in and around the water.
• Wear a lifejacket when boating or on open water.
• Learn to swim: Basic swimming and water safety skills can make all the difference - take a water safety, first aid, or rescue course.

Drowning is preventable. And prevention starts with awareness, action and accountability.

For more information:

• Lifesaving Society | National Drowning Prevention Week
• National Drowning Prevention Week 2025: Safer Together
• Drop-In Swim | City of Hamilton

As summer days stretch on, many of us seek the refreshing embrace of lakes, pools, and rivers, or the peace of camping and hiking in nature. While these outdoor activities bring joy and relaxation, they also come with important safety considerations to keep your summer fun and worry-free.

Water safety first

Whether swimming in a pool, lake, or ocean, always prioritize water safety. Never swim alone, especially in open water, where currents and underwater hazards can be unpredictable. Keep a close eye on children near water and ensure they wear life jackets when boating or participating in water sports. Before heading out, check your city’s website or local conservation authority for water quality reports and advisories, especially about issues like blue-green algae blooms that can be harmful. For more information on blue-green algae, check out this website Blue-green algae | ontario.ca

Camping and outdoor precautions

Camping is a great way to reconnect with nature, but it requires some preparation to stay safe:

• Mosquito and insect protection: Use insect repellent or natural alternatives to keep bugs at bay and consider wearing long sleeves and pants during dawn and dusk when mosquitoes are most active.
• Fire safety: Always build campfires in designated areas and keep water nearby to fully extinguish fires before leaving the site.
• Wildlife awareness: Store food securely to avoid attracting animals. Know which animals live in the area and how to respond if you encounter them.

Protect yourself from the sun

Sunburns and heat exhaustion can quickly ruin outdoor fun. Use broad-spectrum sunscreen with at least SPF 30, reapply every two hours, and wear hats and sunglasses for extra protection. Drink plenty of water throughout the day to stay hydrated, especially when active outdoors.

Be prepared for emergencies

Carry a basic first aid kit, know the location of the nearest medical facilities, and have a charged phone with emergency numbers saved. Learning basic first aid skills, including CPR, can be invaluable in a crisis.

Local tips for Hamilton residents:

Hamilton is lucky to have access to beautiful natural areas like the Niagara Escarpment, many waterfalls, local beaches, and numerous hiking trails. If you’re searching for things to do in Hamilton this summer, check out this website: Things To Do | City of Hamilton

Here are some local tips to keep in mind:

• Check the City of Hamilton website or the Hamilton Conservation Authority for current water quality updates and advisories. Read about it here: Beach Water Quality | City of Hamilton
• When hiking the Escarpment or other areas, stay on marked trails, wear sturdy shoes, and carry a map or GPS.
• Use insect repellents approved by Health Canada and check for ticks after spending time in grassy or wooded areas.
• Practice fire safety at local campsites and keep food stored securely to avoid attracting wildlife.

By following these simple but essential precautions, you can enjoy the outdoors safely and make the most of your summer adventures. Stay aware, stay prepared, and have a wonderful season!