WELLNESS FRAMEWORK
Embedded Files
BODY
BODY
Here are some activities & resources you can partake in
Hobbies: A hobby is an activity, interest, or pastime that is undertaken for pleasure or relaxation, done during one's own leisure time.
Examples: Puzzles, beading, sewing, dance, song, gardening, reading, vacations,
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Examples: Walking, running, swimming, pickleball, tennis, hockey, skating, yoga, soccer,
Self Reflection: is taking the time to think about, meditate on, evaluate, and give serious thought to your behaviors, thoughts, attitudes, motivations, and desires.
Examples: Smudging, Journal, mindfulness activities, self-centered affirmations, personal goals, taking breaks, gratitude practices
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Family, Elders, Connecting with friends, Social Activities, Potluck, Social committee, land-based learning, recognition,
MIND
MIND
Calming Techniques:
Examples:
Exercise
Music
Examples: Make a playlist, play an instrument
Breathing techniques
Meditation
Cree Meditation
Daily laughs
Connect with those around you who bring out laughter
Daily inspiration quotes and affirmations
Apps:
Calm
Headspace
I am (daily affirmations)
https://apps.apple.com/us/app/i-am-daily-affirmations/id874656917
Stress management
MESC developed Financial Literacy (investing, saving, RRSPS)
https://youtu.be/4fpy2KZmj_k?si=ZxvT9wl6ATg1g_JO
Self Awareness Check
What is self-awareness
https://youtu.be/brhl49ERDTA?si=ZKEM67KGYsJUsjH4
Focused activities
Puzzles
painting/drawing
Beading
Sewing
https://www.jigsawplanet.com/?rc=play&pid=04fe115b9808
Pray/Smudge
Smudging with medicines
Sweetgrass
Sage
Fungus
Prayer songs
https://youtu.be/twe1AtznAzc?si=3JvyQo67W-Kpddfn
Grounding Techniques
Put hands in water
5-4-3-2-1 Exercise
Body Awareness
Medicine Picking
https://www.healthline.com/health/grounding-techniques#physical-techniques
https://www.therapistaid.com/therapy-article/grounding-techniques-article
Reflection:
Journaling
Positive self talk:
Bulletin Board positivity at the workplace
Setting goals:
Setting Goals
Counseling:
Immediate access, short term access
Maskwacis Mobile Health
Maskwacis Counselling Services
Young Spirit Winds
Kids Help Line
List of approved NIHB Psychologists
Talking with a knowledge keeper
connect with an Elder or an in house Elder/Auntie
Practice Gratitude
App: ‘Gratitude Journal Prompts’
Gratitude Exercises
https://www.therapistaid.com/therapy-worksheet/gratitude-exercises
Connectedness:
Being in nature
Go for a walk/hike
Connect to mother earth
Support groups
MESC Parent Advisory
Early Years
Community wellness
Self Care:
Set up a proper sleep schedule and routine
Take rest days or health days to prioritize your wellbeing
Keeping the mind active - what does this look like for you?
Balancing work and personal life
District wide email policy; no emails after 4:30.
https://globalnews.ca/news/10427738/canada-wants-right-to-disconnect/
Financial Health:
Debt management
Wipe out your debts
Debt can make it hard to keep your financial goals on track. If you’re not sure how to manage your debt, credit counselling may be able to help.
Your Canada Life plan gives you access to certified credit counsellors who you can talk with confidentially, free of charge.
Access this service by calling:
Credit Counselling Society at 1-877-636-8999
SPIRIT
SPIRIT
Hobbies: A hobby is an activity, interest, or pastime that is undertaken for pleasure or relaxation, done during one's own leisure time.
Reading
Journaling
Zen Coloring
Music
Podcast
Audio Books
Medicine picking
Creating art
Beading
Travel
Self Reflection: is taking the time to think about, meditate on, evaluate, and give serious thought to your behaviors, thoughts, attitudes, motivations, and desires.
Prayer
Smudging
Meditation
Mindfulness
Therapy or Counselling supports
Self-reflection time
Food-nourishing, your body is your temple
Fasting
Gratitude practice
Deep Breathing
Letting go
Power of Positivity
Feng Shui
Give thanks
Set intentions
Channelling Emotions
Building good habits
https://www.amazon.ca/Atomic-Habits-Proven-Build-Break/dp/0735211299 (book)
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Organized religion
Sweats
Ceremonies
Community Support Groups
Acts of Kindness
Connecting with the land
Storytelling
Cultural teachings
Sharing circle
Cree Classes
Dancing
Humor
Volunteering
Service projects
Book Club
Walk and talk (walk during a staff mtg. Ie, by the lake park)
Meet and Eat
Supper/Lunch Clubs
Sewing and beading classes, workshops
Live videos/audios of elders storytelling
HEART
HEART
Here are some activities & resources you can partake in
Eg. Hobbies: A hobby is an activity, interest, or pastime that is undertaken for pleasure or relaxation, done during one's own leisure time.
Examples: Puzzles, beading, sewing, dance, song, gardening, reading, vacations,
Meditation & Gratitude Practices: involves focusing or clearing your mind using a combination of mental and physical techniques. Depending on the type of meditation you choose, you can meditate to relax, reduce anxiety and stress, and more.
Examples: Relaxation, mindfulness activities. Gratitude practices. Self Centred Affirmations, yoga, connection, daily meditations
Connection: the fact of being or feeling socially, emotionally, spiritually, or professionally linked with others or relationships.
Examples: Time with family, connecting with friends, social committee, coffee talk, social groups & gatherings
Cultural fulfillment: Whether connecting with elders, and practicing ceremony. Learning the Nehiyaw language and traditions of/ other tribes is an important aspect to a happy fulfilling life.
Examples: Language PD, cultural spaces, medicine picking,
Potlucks, and smudging. Having nice outdoor space to take breaks. Cultural expression such as song and dance.
Exercise: Exercise or any physical activity is important for heart health and the release of feel good brain chemicals. Additional benefits are longevity and flexibility.
Examples: Walking, dancing, gardening and healthy eating.
LIFESTYLE
LIFESTYLE
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Gardening: A relaxing hobby that connects you to nature and provides light physical activity.
DIY Home Projects: Building, repairing, or creating items for your home provides a sense of accomplishment and practical movement.
Dance: A fun way to express creativity, improve coordination, and get cardiovascular exercise.
How-to Guide: The Old Farmer's Almanac: Gardening for Beginners
Resource Hub: The Family Handyman: DIY Tips and Ideas
Tutorial Site: Steezy Studio - Learn to Dance Online
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Bodyweight Fitness: A simple, effective way to build strength anywhere without equipment.
Brisk Walking: A low-impact, accessible form of cardio that improves heart health and mental wellbeing.
Yoga: Improves flexibility, strength, and mental focus through a series of postures and breathing exercises.
Step-by-Step Routine: NHS Strength and Flex Exercises
Guide & Plan: Verywell Fit: How to Start a Walking Program
Video Library: Yoga with Adriene (YouTube)
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Join a Local Club or Team: Connect with people who share your interests, from sports to book clubs.
Volunteer: Giving your time to a cause creates purpose and connects you with like-minded people.
Community Gardening: Work alongside neighbors to grow food and beautify shared spaces.
Finding Tool: Meetup: Find groups near you
Resource: VolunteerMatch: Find Opportunities
Community resources:Pigeon lake/Samson community information
How to Find:Community Gardening Association
COMMITMENT
COMMITMENT
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Martial Arts (ex: Karate, Jiu-Jitsu)
- Learning an Instrument (ex: Piano, Guitar)
- Training for a Marathon or Triathlon
- Mastering a Craft (ex: Beading, Pottery, Woodworking)
- Joining a Theater Group
- Set SMART Goals
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
- Weightlifting Programs (e.g., 5x5, Starting Strength)
- Yoga Practice (e.g., 30-day challenges)
- CrossFit
- Swimming with a Club
- Climbing Training Plans
-Track Progress
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Community involvement that requires regular attendance, relationship-building, and contribution over time. Often creates a sense of belonging and shared purpose.
Mentorship or Coaching
Joining a Community Garden
Volunteering Weekly
PERSONAL AWARENESS
PERSONAL AWARENESS
Personal awareness is the ongoing process of understanding your thoughts, emotions, values, habits, and patterns, and how they affect your behavior and relationships. It’s foundational for personal growth, emotional intelligence, and making conscious choices.
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Walking or hiking in nature (mindful movement)
Journaling about hobby experiences (reflection on progress or enjoyment)
Learning a new physical skill (e.g. dance, martial arts) and noticing mental reactions to challenge or frustration
Solo travel or exploration (new environments heighten awareness)
Explore Nature trails
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Yoga (connecting breath, body, and thoughts)
Mindful running or walking (noticing thoughts/emotions during movement
Somatic movement practices (focus on internal experience of movement)
Body scan meditation
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Attending peer support groups
Practicing active listening in conversation (observe your responses and habits)
Volunteer work (how do you feel when you contribute?)
Participating in spiritual practices (Sweats, ceremonies -reflect on values and beliefs)
Peer support groups
KNOWLEDGE
KNOWLEDGE
Hobbies: A physical hobby is an activity, interest, or pastime that promotes good health, wellbeing and encourages you to move your body. It is undertaken for pleasure or relaxation and done during one's own leisure time.
Learning a New Language: Challenges the brain, improves memory, and opens doors to new cultures.
Playing Strategic Games: Games like chess improve problem-solving, strategic thinking, and concentration.
Reading & Joining a Book Club: Expands knowledge and perspective while providing social intellectual engagement.
App & Website: Duolingo: Learn a language for free
Platform to Play & Learn: Chess.com - Learn, Play, and Master Chess
Finding Tool: Meetup: Book Clubs or Goodreads: Find a Book Club
Exercise: Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness.
Online Learning Courses: Structured learning on thousands of topics from world-class universities and companies.
Podcasts on Diverse Topics: An easy way to learn about new subjects, current events, and deep dives into history or science during your commute or chores.
Daily Crossword/Puzzle: A quick, daily workout for your brain to improve vocabulary and critical thinking.
Course Platform: Coursera: Build Skills with Online Courses
Resource Hub: BBC Podcasts or Spotify: Educational Podcasts
Daily Puzzle: The New York Times Crossword (Some free, subscription for all)
Community: it’s a group of people with something in common. That shared factor could be family, employer, geography, faith, race, or life stage.
Attending Local Lectures or Workshops: Many museums, libraries, and universities host free or low-cost talks on fascinating topics.
Participating in a Debate or Discussion Forum: Engages critical thinking and exposes you to diverse viewpoints in a structured environment.
Joining a Professional Network or Association: Connects you with peers in your field for knowledge sharing and career development.
Finding Tool: Eventbrite: Search "Lectures" or "Workshops"
Online Forum Example: Reddit: r/ChangeMyView
Finding Tool: Meetup: Tech, Data, Writing Groups or LinkedIn Groups
Elders
Elders
Elders are the foundation of First Nations families and communities – and having healthy Elders is crucial to the health and healing of First Nations communities. Elders contribute to and are foundational to all wellness work with MESC.
Elders also positively influence individual, relational, and collective attitudes and behaviours such as resilience, coping, anger management, hope, perseverance, dignity, motivation, strength, sense of belonging, tolerance, empathy, respect, and pride. Elders may be requested to share traditional approaches to wellbeing, providing cultural and spiritual guidance to support MESC and/or staff on their wellness journey.
All Staff
All Staff
Achieving wellness in the workplace requires the active involvement of everyone in ensuring a safe and healthy work environment.
All staff members are expected to uphold and honor MESC's Core Values as they contribute to enhancing both personal and workplace wellness.
Each day, employees should make choices that lead to a healthy and happy life, striving to maintain a state of well-being and work-life balance.
It is important to work collaboratively with MESC to address any workplace wellness concerns or questions that may arise, adhering to all relevant standards of practice, legislation, policies, and procedures designed to promote and enhance wellness within the workplace.
Employees should familiarize themselves with the resources available through MESC to support and manage their own wellness, and where appropriate, offer support to their colleagues.
Engaging in and participating in the Wellness opportunities provided by MESC is highly encouraged.
Wellness in the workplace can only be achieved if everyone concerned is actively involved in ensuring a safe and healthy work environment.
Wellness Supporters
Wellness Supporters
Each of the following groups listed are formalized Wellness Supporters. They have roles, responsibilities and clarity on how they support MESC Wellness.
System:
Director of Health & Wellness
Health & Wellness Lead
Health & Wellness Administrative Assistant
MESC Wellness Committee
MESC OHS
Site Based:
MESC Wellness Champions
Social Committee
OHS Representative
Leadership & Supervisors
Leadership & Supervisors
MESC Executive Team and School Authority Leaders:
provide essential leadership by championing the development of a shared vision and demonstrating a commitment to workplace wellness.
Their dedication is evident when they actively support and communicate a collaboratively developed, aligned vision, advocating for and modeling the school authority's workplace framework and wellness plan.
Leaders play a crucial role in the creation, review, and implementation of policies, procedures, structures, and processes that support wellness from a systemic level, setting the direction for wellness to be a priority throughout MESC through strategic planning and resource allocation.
Supervisors, Principals, and other leaders:
Further support this vision by aligning their practices with the MESC wellness mission, understanding, promoting, and adhering to wellness policies, procedures, and initiatives.
By prioritizing wellness within their teams through planning and resourcing, they ensure compliance with Professional Standards for employee groups governed by such documents.
Leaders inspire change by adopting promising practices in wellness, ensuring that employees have the opportunity to share their concerns in a safe and confidential environment.
Ensure that direct reports and staff are aware of the MESC Wellness Framework and the available health and wellness support for all employees.
MESC Structures and Procedures
MESC Structures and Procedures
This section outlines the following formal structures and processes that MESC has in place or is working on to support and enhance workplace wellness:
Development, review and implementation of wellness policies and procedures.
Duty to accommodate
Wellness Benefit Claims
Retirement
Emergency and safety procedures.
OH&S procedures
MESC Traumatic Events Response Protocol
Creation and sharing of wellness resources
A comprehensive integrated approach to wellness
Structures for staff collaboration and leadership in the area of wellness
Build coherence between the workplace wellness plan and other school authority plans (e.g. OH&S, human resources, curriculum, etc.)
Professional Learning
Professional Learning
Planned on-going and comprehensive professional learning provides opportunities for all employees to acquire the knowledge, skills, and attitudes to promote and implement well-being approaches for themselves.
Support the development of workplace wellness professional learning opportunities that are aligned with MESC priorities and other professional learning opportunities. This depends on priority areas, wellness data, and finances and is reviewed on an on-going basis.
Utilize a comprehensive approach to wellness and seek local expertise for on-site professional learning opportunities when appropriate.
Provide professional learning that creates awareness, understanding, and a commitment to action focused on personal health and wellness.
Research + Data
Research + Data
School authority workplace wellness approaches are effective when they are evidence- and research-based. MESC will use data to evidence growth as indicators of impact of the MESC wellness priority.
Based on data collected that informs which practices to implement.
Includes evidence collected over time to better understand the impact of workplace wellness practices
Data analysis of wellness information will occur as a reflection of growth and serve to inform future planning.
Collect and analyze organization data in the area of wellness. (e.g. data such as absence rates, short- and long-term disability costs, and mental health and general wellness.)
Gather other workplace wellness information as appropriate.
Consult, network, research and seek out best practice in the area of staff wellness to stay current and reflective of new and important topics and trends.
External Partnerships
External Partnerships
Workplace wellness can best be achieved when all partners share responsibility and ownership for planning and implementation.
School authority leaders work with their community to share responsibility for the workplace wellness plan when:
roles and responsibilities within the school authority and among key partners enable collaboration for joint planning and implementation and
school authority and school staff collaborate with community partners to identify best, promising, and emerging practices related to workplace wellness
Create partnerships to coordinate development of comprehensive workplace wellness planning in your school authority. Invite appropriate partners and community groups to be represented on school authority committees.
Link to community partner data-base (add)
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