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With the changing season, comes shorter days, more darkness, and another round of SAD. Seasonal Affective Disorder is never easy but when we combine that with the workload of online university and a global pandemic, this winter might feel extra challenging. Here are four ways that might help fight off those awful winter blues. Get as much sunlight as possible Photo by Matti Johnson on Unsplash Leaving the house when it’s bitterly cold can feel like an uphill battle but on those especially sunny days, even standing in the sun for a few minutes can be a real game-changer! Bundle up, grab some hot tea or coffee, and try and get a bit of sun on your face. If getting outside isn’t going to work for you, try opening all the blinds and curtains or sitting close to a window so you can still feel a bit of that sunshine! If you do have a good space to sit and feel the sun, try closing your eyes and breathing to a count of four while soaking in the sun. Any amount of sun can help ease some of the impacts from the darkness and cold. Try some gentle exercises Photo by Bruno Nascimento on Unsplash When you’re feeling really down and depressed, a high-intensity cardio workout might not be accessible for you (if it is then take full advantage!) but gentle movements can still make a difference in your mood and overall health. When you feel like you can’t stare at your computer screen for another second longer, try going for a short walk, do some easy stretching, or walk up and down the stairs a few times. If you can build exercise more regularly into your schedule, you can release those feel-good chemicals your brain might really need. The winter can also be a good time to try some different activities! Grab your skates and hit the ice or rent a pair of snowshoes and venture out into nature. Any way to get your body moving and hopefully feeling a little bit better. Give yourself some Me time Photo by Kelly Sikkema on Unsplash The closer we get to exams, the more it feels like our whole life becomes about school. It’s easy to lose ourselves in all the studying, writing and reading. Try to give yourself a bit of time each day to spend with yourself. If you’re not sure what to do with this time, it can be helpful to journal, meditate, or do something creative, and/or whatever else it is that you like to do when you’re alone. Checking in with yourself and giving yourself an opportunity to connect with your emotions can be an effective way to make sure your needs are being met during this difficult time. Reach out for support Photo by Dimitri Houtteman on Unsplash SAD can make us want to isolate. It’s understandable that you might want to hide away but it can be helpful to reach out to those around us. It can be as simple as sending a quick message to a friend or reaching out to your parents for support. If friends and family aren’t accessible, try finding a local support group. A lot of support groups (like Mood Disorders Ottawa) have moved their support groups to a virtual platform. You can also access the counselling services offered by your University. It can be difficult to express the more painful emotions but reaching out and feeling less alone can-do wonders.

Cover photo by Nathan Dumlao on Unsplash Reading Week is here and I'm sure we're all glad for the break from Zoom sessions and pre-recorded lectures. Along with being an academic break, Reading Week can be used to prepare for upcoming midterms and assignments as well as focus on your mental health and wellbeing. Here are 5 ways you can benefit from Reading Week: 1. Take a breather Now is a good time to take a break from classes and recharge by spending time in nature, meditating, practicing yoga or your preferred method of relaxation so you can return to the semester feeling refreshed and ready to continue learning. Photo by Motoki Tonn on Unsplash 2. Discover new hobbies Explore some hobbies that you may not have already tried, like painting, reading, a sport, hiking or a different activity of your choice. Photo by Tetiana SHYSHKINA on Unsplash 3. Spend time with family and friends (remotely, as necessary) Even if you can't see some of them in person, it's important to hang out with your friends and family virtually to prevent feelings of homesickness and loneliness. You can also take time to do an entertaining activity together with any family members or roommates you've been living with for the past few months. Photo by Evelyn Mostrom on Unsplash 4. Organize and study for upcoming midterms and assignments If you have midterms and assignments due after Reading Week, this is an opportune moment to schedule your study time and start working on imminent assignments. Photo by LinkedIn Sales Navigator on Unsplash 5. Catch up on lectures and readings Lately, the days seem to blend into each other and it can be hard to keep track of what needs to be done. Use this break to catch up on things you may be behind in, like listening to pre-recorded lectures or doing your readings. You can also get a head start on other projects that are due later to decrease stress for your future self. Photo by Brooke Cagle on Unsplash

Not too long ago I’m sure we were all thinking “exams are months away”. Well it’s now April, and that can only mean one thing to uOttawa students – final exams are in full swing. From now until the end of April, Morisset library will be filled with students studying or trying to find a study spot, the lines at Timmies will be long, and you will probably overhear conversations which can sound something like “I just need to get ___ to pass the course”. It’s normal to experience some stress during finals, but too much stress can lead to burnout, and even harm your mental and physical health. Being a Science major for the past three years has taught me a thing or two about finals stress and how to cope with it. Below I have listed some foolproof ways to help you stay healthy and happy during finals, I hope you try some of them out! Remove Yourself from the Stress I remember in first year I would always hit up the library during finals, but it actually caused me more harm than good. Being surrounded by constantly stressed students and the terrible lack of outdoor life really made me feel depressed and I actually did less studying than I hoped. Since then, I rarely go back there and study elsewhere. If I do have to study in the library, I make sure to get my brain out of the finals week environment by taking a walk off campus (the Canal is my favourite spot). Another option is to study in coffee shops or common spaces off campus, because most of the time it isn’t filled with students cramming for their finals, which helps me be more productive and happy. Check out the Ottawa Public Library, the NAC, or here for some great coffee shops near campus to study. Sleep and Take Breaks When you say the word “exams” I’m sure a lot of you can picture students pulling off all-nighters and putting off sleep to study. However, not sleeping enough can actually affect your memory, concentration, and the ability to learn – 3 crucial tools to have when you are studying for finals. Instead, develop a study plan that allows you to have breaks in between studying and also lets you clock in 6-8 hours of sleep per night. In regards to naps, studies have actually shown that naps are highly ineffective, but I get it, some of us just need a nap to recharge; so instead of taking that 3-hour nap at 7 pm, Scientists are telling us to take naps before 3pm and to make sure the naps are less than an hour, otherwise it can mess up your sleeping patterns. I’m a huge believer in taking breaks, because trying to study for 3 hours without taking any breaks is terrible. Your brain just stops processing information at some point. Instead, try studying using the Pomodoro technique. I’ve implanted this into my life and I have noticed so much more productivity and less procrastination! Essentially, pick 1 task to work on, and work on it for 25 minutes without any distractions. After the 25-minute period, take a 5-10-minute break where you do nothing related to studying – go for a walk, have a snack, watch a quick YouTube video, or whatever it is as long as it is not related to your studying. Repeat this technique 3 times, and after you’ve completed the entire cycle, treat yourself to a longer break, because you earned it! Read more about this amazing technique here. Also remember to take a few minutes each day to just do nothing, to help your body relax and recharge. Move your Body and Breathe During finals we often tend to just sit at a desk for hours and hours, which actually hurts our academic performance by reducing blood flow to our brain. Rather than just sitting around in a desk all day, take some time every hour to go for a quick walk, stretch your body out, or even hit the gym to do a quick workout. This not only increases your blood flow, but also helps reduce stress levels, and even gives an endorphin boost to help you get more studying done. Before an exam, be sure to take a few minutes to breathe to help with the pre-exam jitters. Take some deep breaths to help relax your mind and provide your brain with more oxygen. A quick exercise that helps me a lot is to imagine breathing in a square pattern (as seen below). Breathe in for 4 seconds, hold for 4 seconds, breath out for 4 seconds, hold for 4 seconds, and repeat until you feel more relaxed. Get Pumped Before you write an exam, a lot of us tend to get anxiety and stressed out. Try pumping yourself up for the exam by listening to some upbeat music. I recently started to do this, and it really helps. About 15-20 minutes before an exam, listen to some upbeat or motivational music to help boost your confidence and get in the mindset that you can slay this exam! I made a playlist for you all to check out with some tunes to help you get pumped for your finals, check it out here. I hope these exam tips helped you guys out. As finals season can be tough, just remember that your GPA doesn’t define who you are, and to take care of yourself! After you get through finals, as one of my favourite actors Aziz Ansari famously says – “treat yourself”, because you deserve it! Good luck on your finals, and if you ever need help take advantage of the free workshops and activities uOttawa offers here.

To kick start 2018, we all witnessed the great Winter Olympics in Pyeongchang that ended not too long ago. As a huge Olympics fan, I was watching how all the athletes made their sport look so easy and effortless, and thought to myself that their lives must be awesome. From multi-million-dollar endorsement deals with huge brands like Nike, big houses and cars, and a huge social media following, you would think these athletes have it all. We tend to only see the fame and success of athletes, but what we don’t see is that behind those gold medals, there are so many athletes who are suffering from mental illnesses such as anxiety, depression, and even suicidal tendencies. Throughout history, society has portrayed athletes as these “perfect individuals” who are full of strength and power. They are constantly under immense pressure to perform well, which places them at higher risks for mental illness. What we have also seen in the past, in not only sports but in society, was the horrendous stigma that if you suffer from mental illness you are weak. Thankfully, now our society and the sports community are starting to realize that this is not true and are breaking that stigma. Many athletes have started to come forward to show the world who they really are, without the fear of others thinking they are weak. Below I have made a list of a few famous athletes who have recently spoken up about their struggles with mental illness to help get more athletes to join the conversation on mental health. Michael Phelps Just about a few months ago, I started seeing news headlines with the words “Michael Phelps” and “depression”. For those of you who may not know much about Phelps, he is the most successful decorated Olympian of all time with his twenty-eight Olympic medals. So growing up a huge Phelps fan, seeing him in all his glory, I was quite shocked to see articles emerging on the internet about this. In January, Michael Phelps gave an interview to CNN where he opened up about his struggle with depression. After each Olympic Games from 2004 onwards, he experienced depression which led to alcohol and substance abuse causing him to receive two DUIs. After the London 2012 Olympics, Phelps admitted to even contemplating suicide. While although very stubborn to it at first, he finally decided to seek help, and it changed his perspective on life. Now a father of two, the retired Olympian is now promoting more mental health initiatives through the Michael Phelps Foundation, and encourages other athletes to speak up about their battles with mental illness. Yulia Lipnitskaya At the 2014 Sochi Olympics, the Russians were proud to see that the Russian figure skater Yulia Lipnitskaya won the gold medal on home soil, making her the youngest Olympic gold medallist at the age of 15. However, despite winning the gold medal, the pressure had only increased for the young skater. Lipnitskaya was a popular interest in the Russian media, and the Russians had expected her to continue getting gold medals for their country as she did at the 2014 Olympics, which led her to a downward spiral of constantly being stressed about not living up to Russia’s expectations. During this time period, Lipnitskaya also had low self-esteem after she was attacked by the media for gaining weight, which led her to her battle with anorexia. While dealing with anorexia, she developed multiple injuries due to her body being consistently malnourished and even had difficulty doing major jumps in her program which even led to her last place finish at the Grand Prix finals in 2016 – her last ever skating competition. After the Grand Prix finals, she sought out medical help and went through anorexia treatment for three months. During this period, with the help of Psychologists and her mother, she decided to focus on her overall physical and mental health first, by officially deciding to retire from the sport. The unfortunate reality about figure skating is that eating disorders are very common, but Lipnitskaya is encouraging skaters to seek help and speak out about their struggles to raise awareness to this issue. Nick Goepper The freestyle skier who took home a silver medal at Pyeongchang opened up about his battle with depression, suicidal thoughts, and substance abuse after he won the bronze medal at the Sochi Olympics in 2014. After winning the bronze medal, Goepper was showered with endorsement deals from companies like Red Bull, attended exclusive parties, and media appearances. After a few months of being in the spotlight, he had to start going back to his normal life of training, which he had a hard time adjusting to. This adjustment period began his cycle of depression and slowly marked the start of his alcohol addiction. During this depressive cycle, the Olympian started to throw rocks at cars which led him to be charged with criminal mischief. He also admitted that during that time period he had contemplated giving up the sport, and even killing himself. With the advice and support of his parents, he had decided to seek help and in 2015 admitted himself into a rehabilitation centre in Texas for two months. These two months were life changing for the skier and now is an avid fan of journaling, constantly surrounds himself with his family for support, and even spends time doing hobbies he is interested in outside of skiing to give his life balance. Just the simple act of seeking help not only changed his overall mental health, but made him a better skier by helping him secure a gold medal at the 2015 X Games and even the silver medal at the 2018 Olympics. Athletes are human beings just like us. Sure, their fitness regimes and life goals may be different than ours, but at the end of the day they are just like you and I. It doesn’t matter if you have medals hanging on your chest, mental health can affect ANYONE and EVERYONE. You aren’t the only person feeling those dark thoughts in your head, being unable to get out of bed, or having sleepless nights. Just know that there are others struggling too, and there is always a light at the end of the tunnel – it is just up to us to help others get there. If you are dealing with a mental health issue or are feeling suicidal please call 1-866-531-2600.

I think it’s common to say that in University a popular phrase we hear students saying is “I’m taking a study break”. Study breaks are great and I highly encourage students do this because it helps you not only retain more information but also helps improve your overall mental health. Just be sure to not let your 20-minute study break end up as a Stranger Things Season 2 binge fest. Often we tend to use our breaks to recharge and go on websites like Facebook, Twitter, Instagram, YouTube, and every student’s personal favourite – Netflix. However, what do we actually gain from this? Entertainment for sure, but what else? I got introduced to TED talks a few years ago and I recommend all my friends and family to watch TED talks because not only is it a form of entertainment, but it provides something that a lot of the internet doesn’t give us – motivation and knowledge, and knowledge is power right? So I am giving you a challenge: The next time you take a study break, rather than watching that Tasty video that you are probably never going to make, or scrolling mindlessly through your Facebook News Feed, watch a TED Talk. The great thing about TED talks is that there is a talk about anything and everything! Don’t believe me? Watch this TED Talk on why an Artist is training mushrooms to eat her body. I wasn’t kidding about how there is a TED Talk about anything you can imagine. Another great thing about TED Talks is that their talks range in length. Whether its needing a quick motivational talk before a midterm, a talk to help you get through your workout, or even a talk to help you when you are having a bad day, TED has something for you. I have compiled 3 my favourites below that I think every student should watch. I hope you give them a look! Andy Puddicombe: All it Takes is 10 Mindful Minutes This is probably my favorite talk, because it has changed my life and I recommend it to every University student. With University comes a lot of stress, and students tend to just continue to overwork themselves to the point where they burnout. This isn’t healthy at all not only for your mental health, but your physical health as well. You have probably seen in social media about the importance of “self-care”, and Andy Puddicombe really explains the importance of just adopting a simple lifestyle change to help improve your mental health. And the best part? It only takes 10 minutes! Tim Urban: Inside the Mind of a Master Procrastinator Whether you like to admit it or not, I’m sure we all have pushed off that lab report or paper and kept telling ourselves “I’ll do it later”. Then we find ourselves at 11pm the night before the assignment is due, high on coffee and trying to scramble ideas together onto Microsoft Word over the next few hours. Can you relate? But have you ever wondered “why do I procrastinate”? This TED talk will show you what happens when you procrastinate in a humorous yet thought provoking way. Kevin Briggs: The Bridge Between Suicide and Life I know what you are thinking, “suicide? This seems like a dark TED Talk”, but hear me out. The speaker, Kevin Briggs, not only shares personal stories about his work as a responder to San Francisco’s Golden Gate Bridge (one of the world’s most popular places people attempt suicide), but he also provides us insight on how to help others who may be dealing with mental health issues. This was one of the first TED Talks I ever saw and I think as students we need to watch this. Being a student comes with a lot of work, which can lead to stress, and for some; anxiety, depression, and even suicidal tendencies. Why I think this is important is because as students we don’t often realize that our closest friends and family members might actually be suffering from mental health issues. Brigg’s educates us on the warning signs and coping mechanisms we can offer to those who need it, rather than addressing the issue when it is too late.

Support systems are an important part of our lives. These systems include anyone we trust and can go to for help, advice, or any other type of emotional support. Your support system may be made up of your friends and family members, as well as health care providers, classmates, co-workers, social workers, counsellors, psychologists, etc. Having a strong support system is one of the best ways to maintain and build positive mental health. More specifically, support systems can increase mental health by: Alleviating stress: A strong support system can alleviate stress by providing you with another person to share your problems with. When you have someone to confide in who cares about what you are saying and listen to your problems, you may find it easier to deal with whatever challenges you are facing. In addition, people in your support system may be able to give ideas or recommendations for how to overcome life’s challenges. Increasing your self confidence and feelings of value: Being part of a strong support system can make you feel loved and important. You can listen to the challenges of others in your support system and may even get ideas about how your friends overcome these challenges. Feeling valued by other people can increase your self confidence and self esteem – this contributes to good mental health. Decreasing feelings of loneliness and isolation: Support systems can also be fun! You can call on members of your support system when you want to participate in an activity or just talk about what is going on in your life. Without friends and other social supports many people are more likely to feel lonely, isolated, and bored – this can increase risk for developing mental health conditions such as depression. Having a strong support system can have an incredibly positive impact on your mental health! So, how do you create a support system? You can start by filling out the template below or watching the video to get more ideas. Your support system will be as unique as you are. Who I can call when... 1. I'm feeling lonely: _________________________ 2. I need some company: _________________________ 3. I need someone to talk to: _________________________ 4. I need someone to encourage me to get out of the house and do something fun: _________________________ 5. I need someone to remind me to follow my self-care plan: ________________________ 6. Other: ________________________ Now that you have your support system in place, how to do you equip them to best help you? It's important to remember that not everyone will be able to provide you with the exact support you are looking for. Here are some says to get started. How to Equip your Support System 1. Talk about your experience. Talking to your network about how you're affected by the symptoms increases their awareness and understanding. 2. Identify warning signs and triggers. Sometimes our supporters see things that we don't recognize. Discuss the things that are specific to you. 3. Talk about what helps and what doesn't. This is crucial information for your support system. 4. Share your safety plan and self-care strategies. Share your plan with you support network so that they can assist in times of crisis. 5. Establish boundaries for yourself and your supporters. Talk about what you are comfortable letting others help you with and in return let you support network tell you what they are able and willing to do. #mentalhealth #supportsystem #emotionalsupport #help

Self-care is an important part of taking care of your mental health, but things like getting a massage or facial are pretty expensive - especially on a tight student budget. Instead, here are some inexpensive (and sometimes free) ideas for self-care. Watch an inspirational documentary or Ted Talk Attend Pet Therapy on Fridays,11AM-12PM in 90U, Room 152 Take a walk along the canal Watch your favourite show on Netflix Go skating at the Minto Sports Complex Thursdays 1:30PM-2:20PM (BYOS, bring your own skates) Go to bed early Colour or do art Attend a free yoga session on Mondays 5:30PM - 6:30PM in 90U, Room 140 Take a bubble bath Watch a funny video on YouTube Sleep in late Check out the Free Store at 647 King Edward Ave. They're open Tuesdays 10AM - 3PM, Wednesdays 1PM - 5PM, and Thursdays 10AM - 3PM Dress up for no reason Message an old friend to catch up Clean your room or apartment Attend a free guided meditation session on Wednesdays 5PM-6PM in 90U, Room 152 Cross a few things off your to-do list

What is a boundary? A boundary is an invisible barrier between you and other people - limits beyond which you will not go and beyond which others are not welcome. It is healthy to have a good sense of where your feelings and opinions start and stop, and where the other person's feelings and opinions start and stop. It is especially important to know how to set boundaries with difficult people - particularly with those individuals who are critical, manipulative, controlling, demanding or aggressive. How do I communicate my boundaries to other people? Here are some words to use: I have a problem with that. I don't want to. I've decided not to. This is what I need. This is hard for me to say. I understand your point of view, but... I feel uncomfortable about... I'd rather not. Yes, I do mind. I'd prefer not to. It's important to me. I'll think about it. That's unacceptable. I guess we see it differently. At first, you will probably feel selfish, guilty, or embarrassed when you set a boundary. Do it anyway and tell yourself that you have a right to self-care. Setting boundaries takes practice and determination. Don't let anxiety or low self-esteem prevent you from taking care of yourself. Saying "No" Remember, sometimes saying "no" is necessary for your mental health and it's totally ok to do so! Here are some other ways to say "no" and set boundaries: I'm sorry I'm busy. Thanks for thinking of me. I really wish I could. I'd love to, but I'm already over committed. Unfortunately that's not something I can do at this time. No, thank you. I'm already booked. Maybe next time. I wish I could, but I just can't. I don't think I'm the right person to help with that. Sorry, I can't help you this time. That sounds fun, but I'm not available. That's not going to work for me. #mentalhealth #boundaries #limits #communication