Self-Care and Wellness

Coping skills to meet you where you are. We've expanded our self-care and wellness section to help you during these anxious times.

Topics in this section include: Exercise and Movement, Creative Expression, Relaxation, Mental Health, Nutrition, Social Connection, Skin, Cosmetics and Hair, Cancer Fatigue, and Aging.

Exercise and Movement

The Lymphedema Dance

A fun way to help manage upper extremity lymphedema.


Gentle Chair Yoga

Gentle chair yoga exercises for people with cancer. Presented by Moffitt Cancer Centre.


Yoga - Morning Stretch

Yoga poses for people in or after cancer treatment.


Yoga - Confidence and Courage

This sequence of gentle modified postures brings the spine through its full range of movement.


Yoga - Gentle Recovery

A gentle easy to follow yoga session suitable for anyone in recovering from chemotherapy.


 

Creative Expression

ArtTutor Blog

Tips and techniques to help you to keep busy and practice your artistic skills.


National Film Board

Free, online collection of Canadian films and documentaries.


Google Arts and Culture

An online collection of art from around the world.


National Arts Centre – Indigenous Theatre

Livestream events and performances by Canadian Indigenous artists.


Art Gallery of Hamilton (At Home)

Exhibitions, collections and workshops to enjoy at home.


Canada Performs

Livestream, online performances and events from Canadian musicians. Presented by the National Arts Centre.


Artistsnetwork

An online hub of art magazines, historical archives and video tips and tutorials.


Louvre Museum

Online tours of art exhibits inside the Louvre Museum in Paris.


 

Relaxation

Headspace on Netflix

Headspace Guide to Meditation, an animated series, to help you learn more about the tools to build a meditation practice or explore the science behind it.


Headspace Library on YouTube

A wide range of meditation resources, including mini-meditations, sleep sounds & so much more!


Mindfulness Hamilton

A collection of local resources, including online guided meditations, podcasts, and webinars.


Inner Health Studio

Relaxation scripts, visualization audio and other coping skill resources.


Calm

Online resources and music to manage stress, improve sleep and generate a sense of calmness.


Managing Fear and Stress During Crisis

Helping you to manage fear and reduce stress in a time of anxiety and crisis. Presented by Parmjit Singh, Ph.D.


Guided Visualization for Overcoming Anxiety

Designed to bring you peace and serenity in times of anxiety.


15 Minute Meditation

Based on the Jon Kabat-Zinn style mindfulness meditation practice, this is an instructional video for self-guided, stress-relief meditation.


An Experiment in Gratitude

What makes you happy? Have you ever wondered why? This social experiment reminds us of the power of gratitude.


Mindshift (app)

Free resources to help you relax, develop effective ways of thinking, and use active steps to take charge of your anxiety. Resource from Anxiety Canada.


Stop, Breathe & Think (app)

A free mindfulness and meditation app intended to help users cope with stress, anxiety, depression, and insomnia.


Breathe 2 Relax (app)

A free app that gives you detailed information on stress on the body and offers evidence-based exercise to help you breathe and focus on your stress levels.


Insight Timer (app)

An online community for meditation. The app features guided meditations, music and talks.


 

Mental Health

Juravinski Cancer Centre – Supportive Care

Supportive Care services are available for patients and families going through treatment and after treatment for cancer. Supportive Care is located on Level 2 of the JCC. Supports include psychologists, psychiatrists, registered dieticians, pain and symptom management, social work, etc.

How to access: A referral to Supportive Care can be made through your oncologist, primary nurse or radiation therapist. You can also call us: 905-387-9495, ext. 64315 Monday through Friday 9:00 am to 5:00 pm

*Note: This is available to JCC patients and their family members only. Please contact your health care team to connect with similar roles within your hospital's network.


Anxiety Canada

The site describes symptoms for the anxiety disorders including obsessive compulsive, panic, post-traumatic stress, and others. The resources section offers downloadable publications and links for further information and help.


Canadian Mental Health Association

Online tutorials and guides to learning about mood, anxiety, bipolar, panic, addictions, and obsessive-compulsive disorders. Fact sheets are available in multiple languages and tips on maintaining good mental health are also listed.


Taking Care of Your Mental Health during COVID webinar

This webinar was recorded by Wendy Ziemiak, a Wellwood Volunteer, Registered Nurse, Certified Cognitive Therapist, and Certified Yoga Instructor. Her focus in this webinar is on supporting our community's mental health during stressful times, and in particular, those affected by cancer. To access this webinar, please email wellwood@hhsc.ca.


 

Nutrition

Canada’s Food Guide

Includes healthy eating recommendations, a food guide snapshot, recipes, and many other handy features and tools. Canada's Food Guide was updated in 2019.


Canadian Cancer Society – Eating Well When You Have Cancer

Current information about coping with cancer including special nutrition needs, managing eating-related side effects, food safety, eating well after treatment, and much more.


Dietitians of Canada

Helpful information and tools aimed at helping you eat and live well. The Eating + Activity Tracker, Recipe Analyzer, and other tools help you decipher food labels, put together a healthy meal, and plan menus – all online.


Nourish: Canada’s Nutrition Companion for Oncology Patients and Caregivers

Endorsed by the Dietitians of Canada Oncology Network, this site offers answers to common questions about diet and nutrition during treatment, suggestions to manage common cancer treatment-related symptoms, advice on how to manage eating-related difficulties, and easy recipes for nutritious foods.


 

Social Connection

House Party

A fun, free, and easy to use app for phone, laptop or tablet: allows you to video chat with friends and play games.


Jackbox Games

Play a variety of games (for free) with family and friends.


 

Skincare, Cosmetics & Hair

Look Good Feel Better

Offering a unique sense of community, LGFB helps those who self-identify as female to engage with other women with different cancer diagnoses to learn and share together. There are three main workshops: Skincare and Cosmetics, Breast Care, and Wigs and Hair Alternatives.


Cancer Assistance Program

The Cancer Assistance Program provides patients with a range of wigs and head coverings, nutritional supplements, mastectomy garments and incontinence items. Patients can visit their private fitting room and receive personalized help and support from our trained volunteers. To learn more, or to book an appointment please contact Maria Rowley.


Skin Deep Cosmetics Database

This database includes information and a safety rating for 79,000 products to help visitors make safer choices for healthy living. *Note: The ratings are based on American regulations and may differ from Canada.


Campaign for Safe Cosmetics

This American website has the latest news and updates on regulations related to safe personal products. The focus is on personal care and cosmetics. *Note: Regulations in Canada may differ.


 

Cancer-Related Fatigue

Canadian Cancer Society – Cancer Fatigue

Knowing how to manage cancer fatigue can improve your well-being and quality of life.


The 7 types of rest that every person needs (article)

An article on rest and relaxation for everyone.


 

Cancer and Aging

McMaster Optimal Aging Portal

High-quality resources that can help you remain healthy, active and engaged as long as possible, and to manage your health conditions.


 

Cancer and Sex

Sexuality and Cancer, Dr. Anne Katz

An informative resource into the issues related to cancer and sexuality.


 

 

All resources that we have provided were  free of charge when they were posted to our site. Please use caution before downloading or abiding to any terms that require fees or subscription.

While we have done our best to review the resources above, please know that the contents are intended to support you but are not to be considered prescriptive or an endorsement of particular sites, companies, or individuals.

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