- Count backwards: Slowly, while lying in bed, count backwards from 100. Take your time – if you forget or hesitate about what number you’re on, start over from 100. Don’t allow yourself to get frustrated. Doing a monotonous activity like this can have the effect of making you sleepy.
- Analyze your sleep cycle: Record your sleep data, perhaps by tracking it in a journal or using an app on an electronic device. Once you identify your sleeping pattern, you can potentially identify problems and find ways to mediate them.
- Guided visualization: Relax your body from head to toe, and imagine yourself in a calming location (e.g. a beach). Go through each of the senses that you would imagine in that place: the smell, the sights, the sounds.
- Find ways to reduce anxiety: Subconscious anxiety or stress can impede on sleep. Check out your EFAP resources for ideas (enter “dalhousie” in the search bar) on how to reduce stress, such as mindfulness exercises, yoga or medication.
- Alternate nostril breathing: Using your finger to press on each of your nostrils while slowly breathing out of the adjacent open nostril can relax your nervous system.
- Improve your diet or exercise routine: Exercise can release endorphins that balance stress and releasing that energy throughout the day can make it easier to fall asleep and stay asleep at night. Eating a healthier diet, and changing up when you eat (e.g. not eating right before sleep) can also mediate uneasiness or insomnia.
- Take a deep breath. Stress causes our breathing to become shallow and allows for less oxygen to be pumped into the body, which can reduce energy levels and mental clarity. Close your eyes and focus on the rhythm of your breathing. Breathe in for 3 counts (1-2-3) and hold the breath before slowly exhaling for 3 counts 1-2-3). Pause and count to 3 before inhaling again, and repeat. You should feel your abdomen expanding when you inhale, and emptying when you exhale.
- Leave the tension behind. Sometimes, muscle tension can be difficult to consciously notice, but it is one of our bodies’ most common responses to stress. Choose a comfortable position, and gently close your eyes and slowly tense the mucsles of the face. Hold for a few seconds before slowly and gently relaxing the mucsles, letting go of the tension. Continue this with other muscle groups, and work your way down to your feet.
- Meditate. Achieving peace of mind can be accomplished by the popular method of meditation. Choose a quiet spot, sit in a comfortable position and close your eyes. Relax your muscles from head to feet and become aware of the tension as you breathe in and let it go as out breathe out. Continue for 5-15 minutes.
Stress Coach Connects is an interactive program designed to help you assess, understand and manage your stress, on your time, at your pace.
Learn more at https://www.workhealthlife.com/Article/Read/stress-coach-connects
(search “Dalhousie” on the landing page to access all that Dal’s EFAP has to offer.)
NOTE: No one at Dalhousie will know you have used any EFAP services – confidentiality is assured.
The arrival of a new baby, especially a first child, is an extremely significant event in a couple’s life that brings much joy, but also new responsibilities and challenges for parents. Dividing household tasks may help the transition into parenthood and ensuring that household duties are still taken care of in a way that is fair. Secondly, couples often have less time to be intimate, and lack of sleep and fatigue are contributors, so communicating with your partner about this is crucial. Finding time to connect with your partner may be more difficult with less time on your hands, but try to find pockets of time during the course of the days and evenings where this is possible – such as when the baby is sleeping.
As always, develop a plan that works for you – there is no one “right” way to rekindle the spark after the birth of a baby, and each couple needs to be in tune with their own feelings as well as their partner’s feelings in order to find a plan that works.
Here are some tips for working through any form of relationship problem:
- Talk it out: Turn your phones off and have a discussion with your partner, without raising your voice. Focus on ways to improve your relationship for the future instead of dwelling on the past.
- Stop the blame game: Try not to blame each other for contributing to the problem, and instead, be open to each other’s feelings and concerns. Take joint responsibility and work together.
- Take it step by step: Fixing problems in relationships takes hard work. Instead of trying to solve it all in one evening, try to tackle one concern or area of a conflict at a time, and celebrate your accomplishments along the way.
- Accept the bad and acknowledge the good: Find the best in your partner, and accept them for who they are. Look for the “upside” in things that they do that may annoy you.
- Continue the courtship: Do the things that you used to do when you first started dating, like complimenting each other, showing interest in each other’s day, giving gifts for no reason at all and making special effort to say thank you. Try to have some time each week to do something together. These simple actions show how much you value your relationship.
- Call in the professionals: Sometimes, seeking professional help when the problems get too tough is necessary. Getting help from a neutral person can help you work your way through issues.
- Poor communication: Expressing your true thoughts to your partner, without insulting them or feeling belittled, is a must.
- Jealousy and mistrust: Maintaining friendships with others is an important part of a relationship, and arguments about spending time with others may be a sign of trust issues.
- Fear: Feeling anxious around your partner or feeling scared is a good warning sign that your relationship needs repair or is in danger.
- Anger issues: Although it’s normal for couples to get angry with each other from time to time, frequent or explosive rage is a red flag.
- Unresolved issues: If you have underlying issues that you argue about over and over again, you may need to deal with them in order to put the arguing to an end.
- Controlling behaviour: If your partner is making attempts to control your hobbies, career, friendships, or other aspects, it may be a sign of an emotionally abusive relationship.
- Overreactions: Aggressive emotional reactions to seemingly small comments or problems can point to anger management issues.
- Inequality: A healthy relationship should strive to ensure sharing and caring is a joint effort.
- Threats of violence: These can be red flags for domestic violence.
- Use of force: If your partner pushes you or restrains you during disagreements, or breaks/throws objects, this can be a sign of domestic violence.
If your partner seems to have become emotionally or physically abusive, it is important to get help now. For more information and guidance with health (including relationship health), visit this link to access your free EFAP resources by searching “Dalhousie” in the search bar on the landing page.
- Bicycling: there are many trails and opportunities in Halifax to have a family bike ride during a day with nice weather.
- Checking out the local community center: they often have sports leagues that people of all ages can join for a low cost.
- Festivals, exhibitions, or trips to the countryside: getting out to the Valley or out of the city can be great to explore new activities and seeing what else Nova Scotia can offer.
- Museums: the Maritime Museum of the Atlantic or the Discovery Centre are fun and educational opportunities to bring the family together.
- Parks: luckily, there are many parks in the HRM that are family and pet-friendly. Getting out and enjoying the nice weather can be good for the mind and soul!
- Rollerblading: whether it be out on the street or at the Emera Oval, rollerblading can be fun and challenging for all family members!
Dining Hall Hours and Prices:
- Howe Hall Dinning Hall will be open for meals over the summer, closing after breakfast on August 18th, 2018
- Hot Breakfast – 7:00am – 10:00am – $8.50 +HST
- Lunch – 11:00am – 2:00pm – $10.00 +HST
- Dinner – 5:00pm – 7:30pm – $14.00 +HST
- Monthly Plans
- Block Plan 25 – $250 +HST/month (25 meals anytime within the month it was purchased)
- 21 weekly $672/month (no tax) May, June and July
- 21 weekly $504 (no tax) August
More information is available at https://dal.campusdish.com.
Dalhousie Summer Softball League team registration is available at the Dalplex Customer Service Desk until Wednesday, May 16. The fee this year is $150+tax per team and the league will be starting on May 22 at the Gorsebrook and St. Francis Ball Fields (Close to the corner of South St. and Robie St. behind Gorsebrook Junior High). The games can be played any weekday during lunch and will rotate week to week. Each team will have 1-2 games per week (mostly 1 per week until later rounds of the playoffs). Individuals who don’t have a team can contact firstname.lastname@example.org and every effort will be made to find a team. All participants are required to bring their own glove. This league is available for Dalhousie Staff, Students and Alumni.
For more information please visit the below league webpage:
Intramural Tennis and Squash Ladders will also be taking place from May 22 – August 24 and will be open to Dalhousie Staff, Students and Alumni. Recreational and Competitive divisions will be set up for both sports and equipment (racquets and balls (and eye protection for Squash which is highly recommended)) will be made available for loan at Dalplex Customer Service Desk for those who need it. To register please email email@example.com by May 17 and include the contact information you want provided to the group who registers. No previous experience required for the recreational divisions! There is no charge to participate in either ladder except for having an active membership to Dalplex in order to participate in Squash. Day passes and multi-visit passes are also available for purchase for each game played.
For more information (including on how a ladder works) please visit the webpages below:
Squash Ladder: https://athletics.dal.ca/intramurals-clubs/intramural_leagues/squash_ladder.html
Any questions, please email firstname.lastname@example.org.
Millennials face a unique set of challenges when it comes to earning and saving money. Compared to their parents’ generation, Millennials report higher levels of financial stress. This is often attributed to debt from higher education and a decline in job availability.
The Employee and Family Assistance Program (EFAP) can help with financial planning, from in-pocket smart phone budgeting to balancing income and expenses. EFAP can connect you with resources that will help you learn to create and stick to budgets, learn how to invest smartly, and deal with the emotional strain that money can create.