University COVID-19 update

The University of Waterloo is constantly updating our most Frequently Asked Questions.

Questions about buildings and services? Visit the list of Modified Services.

Please note: The University of Waterloo is closed for all events until further notice.

Mathie Wellness

Wellness is important for everyone in the Faculty of Mathematics. Every Wednesday we'll release a new wellness tip.

Follow waterloomath on Instagram and the hashtag #mathiewellness.

If you need primary medical care and mental health services, you can contact Campus Wellness. There are also helpline resources available: Good2Talk (1-866-925-5454) or EmpowerMe (1-844-741-6389).

Tip 1Physical activity

Physical activity may be effective in preventing or reducing symptoms associated with anxiety and depression. How physical activity improves mood or relieves anxiety is not yet clear. Some theories propose that physical activity (UK Dept of Health, 2004) (Fox, 1999):

  • Increases body temperature, thus relaxing muscle tension
  •  Releases feel-good chemicals that improve mood 
  • Offers a “time-out” from worries or depressing thoughts
  • Increases self-confidence, feeling of competence and a sense of mastery
  • Provides a sense of belonging and mutual support when participating with others.

Looking for more resources?

Online fitness classes from Waterloo Athletics

Waterloo Community guide to local trails

Tip number 2Creating healthy relationships

Create healthy relationships by looking at key communication skills. Communication is the key to having healthy relationships. 3 keys to improving communication are:

  • Using active listening.  Active listening is a way of eliciting information and emotion from the speaker. The more someone knows about a person, the more information they will have to build a relationship.  Plus, everyone what to feel heard!
  • Understanding non-verbal cues or "body language".  Non-verbal communication gives the speaker signals that you are paying attention without interrupting what the other person is saying. Examples of non-verbal signals: nodding your head, maintaining eye contact, facial expressions that are congruent with what the speaker is saying (smiles, grimace, pucker, frown, etc.), sitting up straight, leaning towards the speaker, uncrossing your legs and arms. 
  • Staying neutral. This involves limiting the expression of one's own thoughts and opinions and not offering advice without being asked.

Looking for more resources?

Tips for communication in your on-line classes

Active listening resources

Tip number 3Be open to new information

Be Open to new Information. An open-minded individual:

  • strives to develop a better understanding of the world
  • is willing to listen to other people’s beliefs and opinions
  • will learn from their insights and experience
  • tries new things (experiential learning) to foster personal growth.
  • understands their strengths and limitation

tip number 4Take scheduled breaks

Do you schedule your study and work time? Why not do the same for your breaks?  

  • Taking breaks from your study/work routine every 90 minutes can improve both focus and attention  

What you do in those breaks matters too! For some positive study break ideas give one of the below ideas a try today: 

  • Stretching or taking a walk 
  • Connect with nature by going outside  
  • Draw some doodles or colour a picture 
  • Eat a healthy snack 
  • Call a friend  
  • Take a power nap 
  • Listen to or play a song 

Looking for more resources?

Benefits of breaks on your brain 

Mindfulness and self-care strategies 

 

tip number 5Focus on foods that fuel you

Eat a variety of healthy foods each day. Eating a balanced meal can help keep you from feeling sluggish and provide you with the energy you need to be at your best.  The Canada Food Guide suggests filling ½ your plate with fruits and vegetables, ¼ of your plate with whole grains (rice, pasta, bread) and ¼ of your plate with protein-rich food (beans, eggs, nuts/seeds, meat, fish). 

It can be especially difficult at times when you are busy to make time for meals that are less processed.   Keep in mind that your meals don’t have to be complicated and you can use fresh, canned or frozen ingredients to make it easier for you. For some simple meal ideas see the Quick and Easy Meal Ideas from our campus partners.    

Looking for more resources?

Tips for healthy eating 

Nutrition resources on Campus

Some quick and easy meal ideas 

Some quick and easy meal ideas