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Here’s your personalized report

For each of the strategies, Catherine Boulos, psychologist, will guide you to a selection of experts' advices adapted to your needs.

How is your morale these days?

I’m struggling

I’m having a tough time

Not bad, but things could be better

I’m doing well

I'm doing great!

SLOW DOWN - RECUPERATE - MONITOR YOURSELF

Are you doing alright but wish you felt better? Then there’s no time like the present. It’s easier to get back on track if you take immediate action. Start by stepping back and looking at what’s out of alignment or what’s affecting your morale. Use the advice we provide in our “Strategies to boost your morale” section. Over the next few days, stay attuned to how you’re feeling and check in with yourself to see if your mood has changed. If your spirits start to sink, health professionals are your best resource for turning things around. Don’t wait for things to get worse: take action ASAP.

Find help

How is your energy level these days?

I'm out of juice

I’m often tired

I’m managing but can’t keep this up

I have good energy

I’m bursting with energy!

SLOW DOWN - RECUPERATE - MONITOR YOURSELF

Feeling sluggish? Energy is the basis for physical and mental health. When you feel tired, this can impact your immune system, mood, productivity and relationships (sudden anger, forgetfulness and discouragement). So it’s important to nip this problem in the bud. Try to slow down and use our “Strategies to boost your energy” section. Also, don’t wait to consult a professional such as a doctor or an EAP counsellor. These experts have a range of strategies and efficient solutions and can guide you toward the ones that will help you improve your energy.

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Keep it up!👍

Here’s what you’re already doing that boost your morale and energy.

I stay informed while limiting my exposure to media that features negative news stories

Every day, I can name one positive thing that happened to me

I use active transportation (walking, cycling, taking the stairs) when possible

Click on the gestures to get resources that can help you.

Strategies to boost your morale and your energy.

I compliment or thank someone every day

I smile and make at least one person smile every day

I choose to surround myself primarily with people who make me feel good

I talk to at least one person a day about things unrelated to work

I help others

I use deep breathing to calm myself

Every day I take at least one “anti-stress break,” during which I do something that relaxes me or makes me feel good

I’m able to stay in the present (rather than dwell on the past or look ahead to the future)

I go outdoors and connect with nature

I know how to apply stress-reduction techniques

I take a moment every day to monitor my morale and energy level

My actions and decisions are consistent with my values

I let myself experience unpleasant or difficult emotions (anger, sadness, fear, discouragement) without minimizing them or making negative self-judgements

When I experience a difficult emotion, I explore what lays behind it

I talk about my emotions and challenges

I’m not shy about asking for support (from someone close to me or a professional) when my morale is low or I’m facing challenges

I’m able to focus on the positive impacts of difficult situations

I make sure to laugh every day

Every day I take the time to list three things I appreciate in my life

Every day I take the time to celebrate my achievements

I have realistic goals about what I want to accomplish during the day, and I meet them

I limit my screen time to enjoy a greater variety of leisure activities

I organize my day so that I have the time and energy to do the things that recharge me (hobbies, friends, family, “me time,” etc.)

I have a set routine that includes tasks, leisure time and socializing

I avoid screens in the hour before going to bed

I have fairly consistent sleep habits (bedtime, nighttime routine)

I fall asleep quite easily

I don’t wake up more than once during the night and I fall back asleep easily

I wake up in the morning feeling rested

I have a good sleep environment (calm, dark, well-ventilated)

When I’m doing a seated activity, I make sure to stand up at least once an hour (mini-break)

I go outside at least once a day, regardless of the weather

I move every day (walking, dancing, stretching)

I do at least 2.5 hours of moderate or intense exercise per week (brisk walking, running, cycling, snowshoeing)

I have fairly consistent eating habits (e.g., three meals a day)

I have a healthy and balanced diet

I spend at least 20 minutes eating each meal

I eat without a screen

Most of what I eat is home-cooked

Click on the strategy you are ready to put into action.