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Back pain
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What a Pain in my Neck!

Guest Blogger:  Samantha Langan, Occupational Therapist MSc. (OT)

Addressing Neck Pain in the Workplace

Text Neck—are you guilty? A recent article in the-two way by Laura Sullivan discusses the posture adopted by many people when leaning over a cellphone while reading and texting. This bad posture can put up to 60 pounds of pressure on the upper spine — sometimes for several hours a day, depending on how often people look at their devices.

And it isn’t just texting. Believe it or not, holding the upper body still and sitting in an upright position, as is required when spending time sitting at a desk for long times such as working at a computer, requires a lot of effort from our muscular systems. There is an invisible but constant battle against gravity to maintain the head in an upright position, at the optimum distance from the screen, combined with maintaining one’s arms in the proper typing position increases the static load on our body, especially the neck and shoulders.

The Institute of Work and Health reported that neck pain related to work is one of the most common complaints of working aged adults and in 2006 it was reported that injuries to the upper extremity account for 30% of lost-time claims in Ontario.

There are often some commonly occurring culprits in the office that lead to poor postures and over time, fatigued bodies and resulting neck pain. Some of these culprits include:

• Non-adjustable workstations

• Workstations that are not properly designed or not well suited to the individual

• Lack of knowledge and experience on how to set up and adjustable workstation properly according to the worker’s needs (being sure to consider the worker’s body and their job tasks)

• Unsuitable job design that requires workers to sit uninterrupted for longer than an hour at a time

The good news is that many of these issues can be addressed through prevention. Some great tips for adjusting work stations to prevent neck pain include:

• Making sure that your monitor is directly in front of you and does not require you to look to the side

• If your monitor is too low, raise it with a book or another solid object

• Use split screen to read two documents at once while reducing neck rotation

For more great suggestions on how you can address neck pain in the workplace, download our E-Book:  “Cost Effective Ergonomic Solutions” and check out past posts on Wellness in the Workplace.

 

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Workplace Ergonomics: Laws for Work

Humans are not made for immobility. Even if you take a healthy joint and put it in a cast for even a few days, when you remove this the movement of the joint will be decreased, pain will appear, and muscles that surround the joint will have started to atrophy. So, how does this translate to jobs that require us to sit all day, being immobile at a computer, in a car, or at a desk?

In the world of rehabilitation we find that insurers assume that “sedentary jobs” are “easy” on people because of the low physical demands required of these positions. While sometimes this can be true, research is starting to highlight that “sedentary” is still not “healthy”. In fact, while it may seem harmless to complete your job duties in a sitting position for 8 hours or more per day, this can actually set the stage for injuries to develop slowly over time. Some of the most common work related factors that lead to the development of injuries include fixed and constrained postures that are awkward and maintained for too long, repetitive movements, and a high pace of work.

So what can be done? One of the most effective way to address injuries in the workplace is to employ workplace ergonomics. While a popular buzzword in the fields of health and safety, it begs the question, what really is ergonomics?

The term ergonomics is derived from the Greek word ergos, meaning “work” and nomos, meaning “laws”- hence the Laws for Work. The idea behind ergonomics is that each worker brings a unique set of skills, patterns of performing the job, and individual factors to the workplace. Many times offices and work environments are designed with space, budgets and esthetics in mind, but less so for the people who will actually be using the work setting to be productive. This often leads to injury, higher employment costs, and inefficiency.

Ergonomics addresses well-being and performance in relation to one’s job, equipment, tools and environment, with an overall goal to improve health, safety and efficiency of the worker and workplace.

The principles of ergonomics help address a variety of work-related issues. Common issues include workplace and work process design, work-related stress, disabled and aging workforces, tool and equipment design, architectural design and accessibility. The great thing about ergonomic intervention is that it can be applied proactively, preventing problems before they occur, or reactively, adjusting the worker-job-context “fit” when problems do occur. Employing ergonomics involves finding a way to match individual employees’ strengths and limitations with the context of activity demands to improve both worker safety and workplace productivity.

Occupational therapist’s holistic vision and training in finding “fit” between people, environments and “occupations” makes us optimal professionals to assess and treat ergonomic issues. An occupational therapist can help minimize risk and maximize worker safety, productivity and efficiency.

We invite you to download our free E-book:  “Cost Effective Ergonomics Solutions” to learn more.

Stay tuned to our Workplace Wednesday blog series for some great tips and strategies to address common workplace complaints using principles of ergonomics and our unique viewpoint on occupation.

 

Resources
Haruko Ha, D., Page, J.J., Wietlisbach, C.M. (2013) Work Evaluations and Work Programs, in Pedretti’s Occupational Therapy Practice Skills for Physical Dysfunction

Canada’s National Centre for Occupational Health and Safety: http://www.ccohs.ca/oshanswers/ergonomics/office/risk_factors.html

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HIV/AIDS and OT

Guest Blogger:  Samantha Langan, Occupational Therapist

Today people around the world will be wearing red ribbons to support World AIDS Day. This day of recognition started in 1988 to provide people with an opportunity to unite in the fight against Human Immunodeficiency Virus (HIV), show support for those who are living with HIV and to also commemorate those who have died. According to the Joint United Nations Programme on HIV/AIDS, 34 million people were living with HIV worldwide in 2011. In 2012, The Public Health Agency of Canada reported 2062 new cases of HIV, but it is expected that others are also living with the condition, not yet knowing they have been infected. There continues to be many myths and stereotypes around how HIV is transmitted and stigma remains for those living with HIV. Unfortunately, there isn’t yet a cure for this, but the disease is preventable.

Human Immunodeficiency Virus is a virus that attacks our body’s immune system, and over time, weakens our immune system to the point where it can no longer fight off bacteria, viruses, parasites, and even cancers. These diseases, known as opportunistic infections, can progress in the body of a person living with HIV and become what is known as Acquired Immune Deficiency Syndrome, or AIDS. While those living with HIV do experience difficulties, HIV is now considered a long-term chronic illness that can be treated to help prolong and improve quality of life for those living with HIV/AIDS.

HIV is known to health professionals as an “episodic disability”, which means that for people living with the virus, symptoms can fluctuate unpredictably. Some common symptoms include muscle weakness, fatigue, changes in sensation in the hands and feet, decreased concentration and thinking, digestive problems, chronic pain as well as depression or anxiety. As symptoms can vary, people with HIV / AIDS can experience difficulty carrying out everyday activities like taking care of themselves, managing at home and attending work.

Occupational therapists support and empower people with all forms of disabilities and can assist people living with HIV to better manage in their desired activities despite unpredictable and on-going symptoms. In fact, occupational therapists work with those living with HIV by helping them to: manage their energy despite pain and fluctuating symptoms, find ways to adapt to tasks to make them more manageable, obtain devices that can improve safely and independence when completing daily tasks. Occupational therapists can also help people manage the emotional consequences associated with the condition, and can develop strategies to assist with cognitive changes should these exist. Another great way occupational therapists are helping those with HIV is through education and by providing strategies for them to be able to self-manage their disease. This is essential since HIV is a long-term illness. For more information about HIV/AIDS, check out the links below, or talk to an Occupational Therapist about how we help.

Resources
http://www.worldaidsday.org/about-world-aids-day.php
http://www.phac-aspc.gc.ca/aids-sida/publication/survreport/2012/dec/index-eng.php
http://healthycanadians.gc.ca/diseases-conditions-maladies-affections/disease-maladie/hiv-vih-eng.php

 

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Office Parties 101

The Holiday season is upon us and calendars are quickly filling up with invitations for parties and get-togethers. Many workplaces use the holidays as a way to gather for team-building, networking and celebrating the season. Although office parties take place outside of the regular 9-5 and include great foods and drinks, these aren’t the types of parties where you want to let your hair down and overindulge. The following from the Huffington Post discusses ways to survive your office holiday party and to have fun, while maintaining a professional reputation.

The Huffington Post:  Business Etiquette: Surviving the Holiday Office Party

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Top 10 Ways to Survive Dread-cember

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

It was an effective exercise in venting and I feel much better. I wrote my blog on “Dread-cember” listing all the reasons I strongly dislike this month and the holiday season in general. Then, I read it over, accepted my grievances, realized I was being grumpy (albeit honest) and admitted that I don’t want to bring other people down who legitimately love this season.

However, I will equate my problems this month with one word – STRESS.  In one week it all begins…  December is, legitimately, the most stressful month of the year. Shopping and presents, food preparation, cards, socializing, crowds, different schedules and routines, decorations, spending, pressure to buy the right thing for the right person – and not forgetting anyone.

Instead of harping on all the reasons I struggle this time of year, I am going to be productive and offer some practical suggestions for people that also have issues getting through to January. Here are Julie’s TOP 10 TIPS based on my own experiences as a busy mom, but also as an occupational therapist who often helps people to break down tasks into more manageable, and less stressful chunks:

PLANNING – this is everything. Often the stress of shopping is not the shopping per se, but rather the planning beforehand. Who do I need to buy for? What will I get them? When do I need to deliver it or mail it so it is received on time? Spending endless hours in the mall looking for the “right gift” works for some, but for others some planning ahead of time can really reduce the stress of the season.

ORGANIZATION – plan it, buy it, store it, and then cross it off your list. Make separate lists – cards to send, presents to buy, food to coordinate, functions to attend, decorating to do – then set it and forget it. Pull out one list a week, tackle it, and then discard. Repeat.

START EARLY – don’t be a dude (sorry boys) and end up in the mall on the 24th. If you do, say hi to my husband. Seriously though, starting early can really reduce the pressure to get it all done in time. Personally, last year I was done my shopping September 9, and this year I bought my first present in February and was done in August. Soon, I will use Boxing Day to shop for the next Christmas. But being done early lets me focus on other things in December, and allows me to avoid the crowds and chaos on the roads and in the malls.

GIVE BACK – nothing says Christmas more than charity. Think of those less fortunate, donate your time, no-longer used items, or money to those that are less fortunate. Get your kids involved with this by sponsoring a family, sorting through toys they no longer need, or having them come with you when you drop off donations. Have a social gathering and in lieu of a hostess gift, ask for items for the local food bank.

GET OUTSIDE – I agree with this completely. Cold schmold. Put on some layers and get some fresh air. Snow is beautiful, the air is crisp, and getting outside will really assist with de-stressing and avoiding seasonal affective disorders. If it is windy, hit the trails to escape the wind chill. If you are alone, listen to some tunes. Last winter I would always hike with my snow pants on so that if the mood struck, I was freely able to stop for some snow angels (which I do).

MAKE A BUDGET AND STICK TO IT – this world of abundance does not mean we need to live that way. What can you afford? Make a list within your budget, total it, and stick to it. Financial strain is stressful anyway, let alone this time of year when there are high expectations to buy the right gift, that “wow” item, and to think of so many people. Simplify – draw names, play a gift giving game, or just consider “togetherness” and a pleasant meal as your gift to each other. Consider giving people photos you have taken in the year that you can print in larger sizes for minimal cost, or do what we do and make a DVD of the kids from the year set to their favorite music for the grandparents. This year, we realized we have a bunch of Visa points and will be clearing these off to save our bank account.

MAKE IT PRACTICAL – Sometimes the practical gifts are the best. Kid’s activities are expensive and some money towards the hockey skates, dance outfit, or Karate uniform would be appreciated by most parents. Or, everyone needs haircuts, and Mom’s love Starbucks or Tim’s, getting their nails done, a massage, or maybe even a housecleaning service as a treat.

LAUGH – Never underestimate the value of a good laugh. Time with friends, or a good movie can do wonders for the psyche during this hectic time. My favorite holiday movies are Christmas Vacation and Elf, and of course the timeless A Christmas Story. Grab some eggnog or a warm tea, curl up with a blanket and laugh for a while…

SIMPLIFY – try buying things online. They come to your door! Shopping online provides a practical way to compare prices, avoid the crowds, save some travel and search time, and to look around without being bothered. Toys, books, games – these are all great online gifts.

DELEGATE – can anyone help you? Perhaps provide a list of items to your spouse that they can grab on their lunch break maybe for the teachers, bus driver, or the table gifts or stocking stuffers. Do you have a parent that can hit the mall with a list for you? Can the kids help you with stuff envelopes and mailing these? You don’t need to tackle the stress of Christmas alone.

But the biggest thing I think we need to realize is that not everyone enjoys this time of year. For some, it will bring terrible or sad memories, guilt, pressure, stress, financial hardship, anxiety, and loneliness. Respect that not everyone can manage this season as they would like, and if that means you are missing a card, an email, present or phone call from someone you expected to hear from, let it go. We all have different capacities to manage stress, and the holiday season is no exception.

 

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How To Plan For the Retirement You Want? Concentrate on Your Health

What’s the top reason many Canadians are retiring earlier than planned? Unfortunately it’s not because of superior wealth planning, or unexpected windfall through the lotto – it’s because of poor health. A recent survey from Sun Life Financial shows that of the 69 percent of Canadians who retired earlier than planned, 29 percent were forced to retire due to their health. Understandably, this has caused major financial hardship for many.

There has been ample discussion recently relating the way we work to the many health problems we face. From mental health issues to sitting disease, the stressful yet sedentary working lifestyle is definitely taking a toll on the health of the Canadian workforce.

So the question is: how can employers help prevent this?

1. Offer a corporate Wellness Program with incentives for positive healthy behaviours
2. Ensure the benefits you offer employees include comprehensive health benefits
3. Have a workplace assessment conducted to ensure you are creating the healthiest environment for workers
4. Model healthy behaviour and habits from the top down
5. Offer financial planning and retirement planning programs to help employees plan for retirement in addition to the costs unforeseen illness

The Globe and Mail:  Health issues force many into early retirement, new study finds  

Check out more of our feature posts on workplace health.

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Picky Eaters: Making Mealtime Manageable

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

As a mother of four kids, meal times can be stressful. While I raised in the era of “finish everything on your plate”, I realized early that this is not an approach that would work for my family. I think the first time I tried the “eat everything approach” it went something like this:

ME: “Abby, you can eat everything on your plate, or you can go to bed”.

ABBY: “Well, that’s a goodnight” as she pushed her plate away and went to bed at 5pm.

Okay, mission failed. But this and other experiments with Abby over time made me realize that she has some texture sensitivities and what I will call “visual food distortions” that absolutely impact her eating. She cannot manage the texture of most meat (unless greasy) and won’t eat anything that looks like a dog’s breakfast (most casseroles, soups and even lasagna included). She likes some pasta shapes but not others, and most days refuses her favorite omelette because it is…not cooked enough, cooked too much, too golden brown, not flipped properly…yes, some days I think Abby survives on air.

However, while I don’t have the time, patience, or cooking knowledge to cater to the specific food preferences of each of my children, I have developed ways to ensure they are getting their nutrition while making meals slightly different. For example, I can still make pasta, sandwiches, and even meat and vegetables while remembering that within these meals each child is more likely to eat what I have prepared if I make some concessions. Some don’t want sauce so I prepare an extra vegetable, some won’t have cheese so I put yogurt on the side, and some need gravy to manage the texture of their potatoes while others leave them plain. The point is that I know the importance of nutrition, and recognize that if I am willing to be flexible, creative, and marginally accommodating, meal time is more enjoyable for us all.

In keeping with the National Child Day on November 20, I wanted to focus on this important parenting topic of picky eating. With the help of pediatric Occupational Therapist Jana Maich, we wanted to provide education and tools for parents on this important topic as follows:

The act of eating is an important part of the daily routine for both children and adults. In addition to being critical for healthy growth and development, eating is also a social activity and often an important part of the family routine. While it is normal for kids to have certain food preferences and dislikes, having a child who is a picky eater can be very concerning for parents, especially when this “pickiness” leads to food refusal, tantrums, or other behaviours. For these families, preparing meals, enjoying dinner as a family, or going out to eat can be unenjoyable due to the very specific preferences of their picky eaters.

There are varying degrees of severity when it comes to picky eating, ranging from an avoidance of certain textures (e.g. not liking “mushy” foods like bananas) to refusal of entire food groups. In addition to working with a pediatrician and nutritionist, occupational therapists can help to address this common issue. In this blog post I will talk about some of the strategies occupational therapists use to help expand a child’s food repertoire and make mealtime enjoyable again.

First and foremost, remove the pressure! A child should never be forced to eat anything. Forcing a child to consume a certain food item reinforces a negative association with meal time and with food. All meal time experiences should be kept positive to allow for the development of a positive association with food. Keep meal time playful and fun with no coercion or pressure to consume anything. Role model exploration of new foods and talk about foods as you eat them (e.g. “wow this apple is so crunchy and sweet!”) A positive meal time environment creates the necessary foundation for food exploration.

Allow your child to explore new foods on his or her own terms. You know the expression “never play with your food?” Ignore it! Exploring the sensory properties of food is a critical component to becoming comfortable with eating. In fact, a children’s comfort with food follows a sequential progression of sensory acceptance. Broadly, this continuum goes as follows: accepting/tolerating the food on their plate, exploring the food with a utensil (e.g. touching with a fork but not with their hand), smelling the food, touching the food with their hand (or allowing you to touch them with the food), bringing the food to their lips, tasting the food, putting the new food item in their mouth (they may spit it out at this point… that is ok!), chewing the food, and finally swallowing a bite. It can take multiple exposures at each level before a child feels ready to move on to the next step. An occupational therapist can help determine where your child is on this sequence and develop fun, play-based activities to move your child along the continuum.

Set a consistent meal-time routine. A predictable routine prior to and during meals can help ease anxiety about mealtime and positively prepare your child for a meal. For example, set a timer prior to the meal where your child will wash their hands, help set the table, and sit down. Make the routine work for you and your family. Involve your child as much as possible in the preparation and serving of meals as this helps increase exposure and comfort with food.

Introduce changes slowly. Start with your child’s preferred foods and gradually make changes to those. For example, if your child likes pizza try adding a small amount of a vegetable to the sauce. When considering what new food items to try, think about keeping the properties of the new food similar to a preferred food. For example, if your child loves peas, try green beans as they are similar in colour and texture. If presenting something new, don’t overwhelm your child with a large portion of a new or non-preferred food – ensure to always have a preferred food on the plate with the new, non-preferred food to make it less overwhelming. Remember – even if your child doesn’t eat it, the fact that it is on the plate counts as EXPOSURE and is a step in the right direction. If tolerated by your child, try and present a new food with a preferred food at all meals to increase exposure and encourage exploration of new foods.

Most importantly, check your expectations. Expanding a child’s food repertoire is a slow process, as the thought of new foods can actually be very overwhelming and scary for some children. Take it day by day, keep it positive, and take pride in small victories while making sure your child feels proud too!

We hope you find this post helpful!  For more insightful parenting tips check out some of our past articles on Children’s Health.

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Is Your Organization Suffering From Presenteeism?

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

It is hard to solve a problem you don’t know you have. Presenteeism has become a growing problem in organizations, more costly to employers than absenteeism, and yet many don’t know what it is, if it exists, and thus what to do about it.

Presenteeism refers to those employees that are physically or emotionally unwell but continue to work instead of taking vacation, personal or unpaid days. Working when unwell equates to lost productivity and a perpetuating cycle of ongoing illness. It can also impact the productivity of others, especially if the illness is acute and spreads throughout the department or organization. Employees suffering from presenteeism may work more slowly than usual, make more mistakes, misuse equipment, are more prone to work-related accidents, can have lapses in judgement, and have more interpersonal problems and conflict with others (1). Clearly, there is a strong link between presenteeism and absenteeism, but the problems people are facing at home, work, or with their health, are not often identified or managed until there is a (often prolonged) work absence. Proactive solutions are the key to stopping a growing problem.

A recent study by Statistics Canada found that lost productivity from presenteeism was at least 7.5 times greater than productivity loss from absenteeism. Statistics Canada also estimates that 7.5 days per employee per year are lost due to presenteeism, which equates to 3% of salary costs. Therefore, it is estimated that presenteeism costs Canadian businesses 15 to 25 billion dollars per year (2).

While understanding the incidence of presenteeism might prove difficult if people arrive to work, their activities are not monitored, and they don’t disclose an illness, there are ways to analyze if this is happening at your workplace. Several screening tools and questionnaires exist that can help employers understand how this could be impacting them. It is suggested that employers rely on the services of an external consultant to obtain this data, otherwise employees may not report problems accurately.

In addition to gathering information about the problem, there are known ways to reduce this. Flexible work hours and choices (such as lieu time), work-from-home options, and Personal Assistant programs are known to provide direct benefit (1).

Occupational Therapy is another solution. Often, Occupational Therapists are retained by employers to assess and treat workplace productivity problems. In fact, we are great at this. One of our many strategies for intervention includes the set-up of Workplace Health Programs (WHP) to target both absenteeism and presenteeism. According to the Australian Occupational Therapy Journal (2012), such programs that include organizational leadership, health risk screening, individual (versus group) tailored programs, and those that create a supportive workplace culture are especially effective. When employee supervisors and managers are involved and educated on mental health, organization and environmental factors that influence behavior are targeted, and when exercise is promoted during work hours, the resulting reductions in presenteeism are statistically significant (3).

As the world gets more hectic, stress increases, and demands surpass ability, employers need to dial in and analyze, track and measure the wellness of their workforce. Presenteeism is going to be another silent killer – of productivity, bottom lines, and wellness. Consider Occupational Therapy to get to the root of this problem. We do that.

(1) http://www.mentalhealthworks.ca/media/presenteeism
(2) http://rhealth.ca/corporate/2012/11/05/presenteeism-in-canada/
(3) Australian Occupational Therapy Journal (2012) 59, 247-250.

Check out more of our posts on ways to create a healthier workplace.

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Bathroom Safety

To help provide resources for safety during “Senior’s Safety Week” we want to discuss the most dangerous room in the home: the bathroom. For those with limited mobility, or seniors, it is important to consider the fall risks that exist in the bathroom to ensure that people are safely able to go about daily routines. In this episode we will review bathroom hazards and will discuss the many suggestions an Occupational Therapist may make after a home assessment. These might include mats, bars, lifts, benches or even home modifications – of course the solutions will depend on your condition, age, and the layout of your home.

We hope you enjoy this video from our Occupational Therapy Video (OT-V) series and can use some of our tips to stay safe at home!

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Caregiver Friendly Workplaces – Are You There Yet?

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

I enjoy reading Abilities Magazine. I always find useful information, new products, and inspiring stories of people that overcome adversity and disability. In the recent issue I was intrigued, and pleased, to see an award now offered by the Canadian Abilities Foundation to organizations that are Caregiver Friendly.

The magazine reports: “in recent years, forward-thinking businesses and organizations have begun to recognize the value of supporting employees who are caregivers…the Caregiver-Friendly Workplace Award, presented in partnership with Canada Cares, is provided to organizations who are leaders in this area”.

Would your organization be in the running?

Working as an occupational therapist I am reminded daily that life can change in an instant. Often, amidst the trauma of an accident or illness, families are thrust into a new role. Sometimes the role is advocate and acting power of attorney at a hospital 24/7. Or, it is providing direct care to someone now using a wheelchair who can’t independently toilet and bathe. Maybe it is emotional support via conversations and sleeplessness nights to help someone lower their anxiety or deal with depression. An ailing parent might need rides to the doctor, specialists and pharmacy. A loved one with cancer might need help with instrumental activities like groceries, shopping and banking while they recover from surgery or treatment. The bottom line here is that in the course of our working lifetime, we will all likely be in a caregiving role. From parents with young kids, to the sandwich generation and baby boomers, taking care of others is inherent to being human.

Employers need to recognize that at times employees will need to be awarded some empathy, compassion and flexibility if they are required to care for others. While in Ontario people can apply for a 30-day Compassion Care Benefit through Employment Insurance, this may not be enough. Often caregiving responsibilities extend far beyond a month into years and decades.

Caregiving requires a lifestyle change – a shift in priorities, a new schedule, and emotional resilience. Thus when an employee is thrust into an often challenging life change involving caregiving responsibilities, employers need to find a way to bridge the gap, offer alternative work arrangements, provide a supportive ear, and patiently await the development of routines that will hopefully include the one-day return of the employee to regular work hours and duties.

If you are an employer that offers compassion, support, and flexibility to your caregiving employees, let the Canadian Abilities Foundation hear your story. Be recognized for the culture you are creating at your workplace and know that you are setting an example for other organizations that still need to rise to the challenge.