7 Tips for Self-Care during Covid-19

Date: 2020-04-18

Self-isolation can be tough. Over the last few weeks, life has changed drastically for most people. People, everywhere, are feeling the same sense of disconnection, stress, and anxiety that comes with isolation. We are certainly living through unprecedented and concerning times.

These challenging times, however, may also present unique opportunities. Arguably, there is no better time than the present to work on your health and improve your well-being. Now is the time where you can implement lasting positive habits such as learning the ins-and-outs of the kitchen, how to pack healthy work lunches, go-to easy and nutritious recipes, and become familiar with at-home exercises.

Above all, self-care is imperative. Self-care does not necessarily mean having baths or getting massages. It means committing to and prioritizing foundational areas of your health – specifically, sleep, diet, and moving the body. It is well documented that optimizing these three areas can both prevent many chronic diseases and increase lifespan and longevity.

Below are 7 tips for self-care that can help manage stress, support your immune system, and fuel your busy days as you juggle work demands and childcare.

  1. First, give yourself a break. These times are unparalleled – we have never experienced something like this in our generation. You may be feeling a mix of guilt, anxiety, grief, sadness, or all of the above. Take a breath. If today was challenging, it’s ok – tomorrow is a new day. Every day is a new day to restart and refocus.
  2. Find an exercise routine that is the right fit for you. Exercise has been shown to improve blood sugar control, immune function, and cardiovascular health. Exercise is also effective in boosting the mood and reducing feelings of stress, anxiety, and depression. Aim to get 150-300 minutes of moderate-intensity physical activitiy per week. There are numerous free exercise examples online, including Madelaine Golec’s helpful Youtube videos. https://www.youtube.com/channel/UCRkKzhHjHUVcfg5E9qlcy2w
  3. Experiment with homemade cooking. It is still possible to eat fresh fruits and vegetables during this pandemic while avoiding regular trips to the grocery store. Broccoli, for example, lasts 7-14 days in the fridge. Carrots last 3-4 weeks in the fridge. Cooking home-made, nutritious, well-balanced meals can help you not only remain productive but is also protective against many mental health conditions.
  4. Connect with nature. Depending on where you live in Mississauga or the GTA, it may still be possible to get outside while maintaining acceptable social distancing. Countless studies have shown that nature has a positive effect on mental health. It is also a good way to take a break, recharge, and remove yourself from your work (aka home) environment.
  5. Practice mindfulness and meditation. This can be as sample as sitting for a few minutes and focusing on your breathing, allowing your mind to drift off without criticism or judgement, and bringing your attention always back to the breath. Practicing mindfulness and meditation have been shown to provide many health benefits, including reduced anxiety and improved sleep.
  6. Maintain social connection. No doubt, long before Covid-19, research has linked social isolation and loneliness as a risk factor for several physical and mental conditions, including: high blood pressure, heart disease, mental health issues like anxiety and depression, cognitive decline, and several others. Staying connected with friends and family, by either phoning them or through video chat like face-time, is imperative.
  7. Prioritize sleep. Maintaining routine and structure can allow you to focus on what is in your control, despite that a lot feels out of your control at this time. Practicing proper sleep hygiene by maintaining a regular schedule and avoiding screen time before bed, reducing caffeine intake, is a foundational first step in helping establish daytime routine and schedule.

If you need help managing anxiety, depression, or heightened stress during this challenging time, or your chronic health condition has become exacerbated due to the conditions surrounding self-isolation, our naturopathic doctor Dr. Dominique Vanier is providing essential naturopathic consults/appointments online (video) and by phone. Find out more or book a free meet-and-greet at www.drvaniernd.com

Covid 19 Notice

Updated: Jan 19th 2021

During lockdown the clinic remains open with restrictions.

Requirements for patients:

  • Will be screened for COVID19 when booking an appointment.
  • Will be required to notify us if there is any change to their health situation or chance of infection. (As in being in contact with a positive/potential case of COVID19)
  • Will be required to wear a mask when in the clinic at all times.
  • Will be required to use hand sanitizer and/or wash hands upon entering and leaving the clinic.
  • Will be screened for COVID19 upon entering the clinic each time.
  • Will not be allowed to bring other people with them unless it is a support person.
  • Will be required to be on time, if you are early please wait in your car or outside the clinic until your appointment time. If you arrive late it might not be possible to see you as we are limiting the number of patients in the clinic as to follow social distancing rules, call us if you are late or running late and we will see what can be done.

Changes in clinic:

  • All staff will be wearing masks and/or face shields. (Gloves when appropriate)
  • All surfaces will be disinfected between patients with medical grade disinfectants.
  • High traffic areas will be disinfected with medical grade disinfectants throughout the day.
  • Payments will be done over the phone or contactless
  • All staff members will be screened each day for COVID19 symptoms.
  • Hand sanitizing stations will be set up throughout the clinic.
  • Social distancing rules will be followed by the staff whenever possible.
  • Booking of follow up visits will be done by the therapists whenever possible.
  • There are new designated waiting areas that follow social distancing rules.

 

Appointment bookings can be done online for video visits at the bottom of the page, for in clinic please call (905-803-0307)/email info@ecophysio.com /text (647-581-2905) or fill out the regular online booking here and we will get in contact with you to set up an appointment. As we are following social distancing guidelines the schedule will change from our regular hours based on need and space.

Updated: May 28th

We are so happy to announce that all regulated healthcare providers have been given the green light to gradually re-open. We are working diligently to officially re-open Monday June 1 with all safety precautions in place. Please note that when we re-open, things will look differently. We are returning to the “new normal.” Please read the entire update to understand what we are doing as staff to keep you safe and what we need you to do when you arrive in the clinic to keep everyone safe. Safety is our number one goal.

Also please note that video/virtual therapy is still going to be a service we continue to offer and will be utilizing frequently. We will be screening clients to see who is a good fit for video as this is the safest option for receiving care.

 

Requirements for patients:

  • Will be screened for COVID19 when booking an appointment.
  • Will be required to notify us if there is any change to their health situation or chance of infection. (As in being in contact with a positive/potential case of COVID19)
  • Will be required to wear a mask when in the clinic at all times.
  • Will be required to use hand sanitizer and/or wash hands upon entering and leaving the clinic.
  • Will be screened for COVID19 upon entering the clinic each time.
  • Will not be allowed to bring other people with them unless it is a support person.
  • Will be required to be on time, if you are early please wait in your car or outside the clinic until your appointment time. If you arrive late it might not be possible to see you as we are limiting the number of patients in the clinic as to follow social distancing rules, call us if you are late or running late and we will see what can be done.

Changes in clinic:

  • All staff will be wearing masks and/or face shields. (Gloves when appropriate)
  • All surfaces will be disinfected between patients with medical grade disinfectants.
  • High traffic areas will be disinfected with medical grade disinfectants throughout the day.
  • Payments will be done over the phone or contactless (Invoices will be emailed)
  • All staff members will be screened each day for COVID19 symptoms.
  • Hand sanitizing stations will be set up throughout the clinic.
  • Social distancing rules will be followed by the staff whenever possible.
  • Booking of follow up visits will be done by the therapists whenever possible.
  • There are new designated waiting areas that follow social distancing rules.

Appointment bookings can be done online for video visits at the bottom of the page, for in clinic please call (905-502-8479)/email info@hightechphysio.com /text (647-917-3859) or fill out the regular online booking here and we will get in contact with you to set up an appointment. As we are following social distancing guidelines the schedule will change from our regular hours based on need and space.

Please be aware effective june 1st all of our services will have a price increase, in order to ensure that we can provide you with safe and quality care.

Clinic Updated: May 2nd 

As Canada prepares to open we are preparing as well to get all of the procedures and safety precautions in place for when we open, we don’t have a set date for when we can see everyone in clinic but when that happens we will be ready for you to come in to a safe environment.

For now we continue to offer emergency visits for physiotherapy and Chiropractor in person, remote video visits to everyone, including Naturopathy. All other services are on hold.

The next update will be sent out when we have a date for when we can open fully.
This page will also be updated: https://www.hightechphysio.com/covid19

​If any questions, please reach out. We are here to help.

Updated: April 4th 

We wanted to give you an update on what is happening in the clinic.

Physiotherapy:
Will continue to offer virtual visits to everyone, and are open in clinic for emergency cases.

If your situation feels like an emergency, please email us (info@hightechphysio.com) or fill out form below and a physiotherapist will get in contact with you to discuss. If you do not fall into emergency status, we can continue to provide you care virtually only.

Massage:
Closed until further notice, update will be sent when we have more news.

Naturopath:
Will continue to do remote visits, if you have a visit booked your time stands but will be a remote session. Dr. Vanier will be in touch with you prior to your appointment to provide further details.
(Any questions please email Dr.Vanier directly info@drvaniernd.com)

Chiropractor (ECO Physiotherapy):
Is open for in clinic emergency visits only, please email us (info@ecophysio.com) and Dr. Fini will get in contact with you to discuss.

Acupuncture:
Closed until further notice, update will be sent when we have more news..

The next update will be provided before May 4th via email for all patients and text message to recent patients, This page will also be updated: 
https://www.hightechphysio.com/covid19

If any questions, please reach out. We are here to help.

Updated: March 28th

We wanted to give you an update on what is happening in the clinic.

Physiotherapy:
As per the government, physiotherapists are listed as an essential service for emergency cases only. What this means, is that we can only see patients in clinic who fall into the criteria of emergency. Appointments for Emergency will be available starting March 30, 2020.

If your situation feels like an emergency, please email us (info@hightechphysio.com) or use form below and your physiotherapist will get in contact with you to discuss.

If you do not fall into emergency status, we can continue to provide you care virtually only. We just received notification that the major insurance companies are covering virtual physiotherapy and that we CAN submit for you directly online.

If you don’t want to try virtual therapy, the clinic will remain closed till April 6, 2020 as per the government and is subject to change. So if it is an emergency we can see you effective March 30. Otherwise it’s virtual or rescheduling for after April 6, 2020.

Massage
Hope to be open on April 6th but at this time no set date.

Naturopath
Will continue to do remote visits for now, if you have a visit booked your time stands but will be a remote session. Dr. Vanier will be in touch with you prior to your appointment to provide further details. (Any questions please email Dr.Vanier directly info@drvaniernd.com)

Chiropractor
Hope to be open on April 6th but at this time no set date.

Acupuncture
Hope to be open on April 6th but at this time no set date.

The next update will be provided before April 6th via email for all patients and text message to recent patients, This page will also be updated https://www.hightechphysio.com/covid19

If any questions, please reach out. We are here to help and serve you.

Updated: March 17th

To our valued clients, to ensure the safety and health of all we will be closing the clinic until March 30th unless otherwise advised, to curb the spread of COVID-19. If you have a visit scheduled for this time and there isn’t a virtual option consider you appointment cancelled, if there is a virtual option you will be contacted directly otherwise consider your appointment cancelled.
For patients that are under MVA or WSIB please get in contact with your case managers and explain the situation, we will also be in touch with them when we have a clear answer to when we can open again.

During this time some services will be available for virtual appointments:

Pelvic Floor Physiotherapy – Virtual appointments available (You will be contacted directly by Madelaine or Diana via email or phone call)

Physiotherapy – Virtual Appointments will be available on case by case basis, you will get contacted by your physiotherapist or you can sign up below.

Massage Therapy – Closed until further notice (most likely around March 30th)

Chiropractor – Closed until further notice (most likely around March 30th)

Psychotherapy – Phone Appointments will be available.

Naturopath – Virtual visits will be available (for booked appointments you will keep same time but they will be remote).

Acupuncture – Closed until further notice (most likely around March 30th)

We will provide updates as we get them to these dates and if there are any changes

The best way to communicate with us is to:
Text: 647-917-3859
Email: info@hightechphysio.com
Phone: 905-508-8479

Another way to stay connected is via our Facebook page: ECO Physiotherapy and High Tech Physiotherapy. You can also follow us on Instagram @ecophysiotherapy.

We will be making updates there as well. We will also be posting helpful videos to aid you in managing pain during this time and staying up to date with exercise.

Don’t forget you can also access information/education on our podcast Living A Better Life Podcast.

These are exceptional circumstances and we are here for you in any way we can be.