Health FX

Organize for Success

2009-03-27T10:38:00.001-04:00

Relaxation Tip
Watch out for “peace stealers” like television or too much time in front of any screen – this wears a body out. It can catch you up and eat your precious time. It may feel like you are relaxing when you are in front of the screen because you are not moving your body or trying to accomplish a task. Your precious mind however, the one you want to pass your tests and solve problems and motivate you, is being bombarded by whatever is on the screen and then has no way to work this stimulation out through movement. Try taking a break from “screen” activities as a way of relaxing.

Organized For Success
Getting organized is going to make your life a LOT easier. Being organized can reduce your stress and increase your chances of success.

Your Student Success Mentors can help you one on one with time management.To find out who your mentor is and make an appointment you can visit the Student Success Hub above SAL and book through Jodie

The following sites have great info particularly relevant to college students on issues of time management, study skills, social skills and dealing with stress to name a few.

http://www.iamnext.com/living/balance.html

http://www.edu.gov.on.ca/eng/career/time-man.html

http://www.mala.ca/mariners/mental.htm

ASL signed video about time management

Directed to high school but good graphics and info

Relationships

2009-03-20T08:45:00.002-04:00

Relaxation Tip

Try this little shower tip to reduce pain and stress. In the shower, grab your hair close to your scalp and tug up to release tension. Rub your fingers in small circles over your entire head to stimulate blood flow.

Relationship Stress

Relationship breakups and stresses are definitely a part of college life. Students going through this often feel lonely and sad and they lose their motivation. Be aware that these feelings can be expected and that it is important to address them right away so as to minimize the impact on your academic goals.
Breakups can create so much emotional drama and turmoil that emotional, mental and physical health becomes impacted. It may be difficult to want to eat or study or keep up with a physical fitness routine.
Taking proper care of your emotional being is also an important part of your education at this time in your life. How you deal with emotional stresses and turmoil now, can set a pattern for your future. Loyalist has a counselling department and counselling sessions are free to students. Often, a couple of meetings with a counselor are enough to at least keep you afloat and on track. These older and wiser people can help guide you through a crisis.

Gay and Katie Hendricks about toxic attraction and genuine love

Balancing Act

2009-03-13T10:54:00.003-04:00

Relaxation Tip:
If you have been sitting for a while, get your oxygen flowing by sitting up straight and lacing your fingers behind your head. Pull your elbows back, stretching your upper back and chest muscles. Bring your elbows forward. Repeat.

Some healthy coping behaviour that help a person feel balanced are: Exercise, down time for self care, a mixture of work and play and a time management schedule.

Other coping strategies people use but are more likely to leave them feeling unbalanced in the long term include: Chronic use of alcohol or other drugs, avoidance of a commitment or responsibility, procrastination and overeating.

Addiction can happen slowly. We can slowly begin to rely on less than healthy means of dealing with our stress – eating, relationship drama, drugs, gaming. How do we tell when we cross the line from a passion to an addiction?

Cynthia Jane Collins in her book “The Recovery Spiral” defines addiction :
“…if we habitually or compulsively - with or without awareness or intention - use any activity, substance or person[s] to move us away from our true selves, we are practicing addictive behaviours.”

A few exerpts from Gabor Mate’s new book about the many facets of addiction, “In The Realm of Hungry Ghosts”:
Mate says about addiction, “In the final analysis, it’s not the activity or object itself that defines an addiction but our relationship to whatever is the external focus of our attention or behaviour.
This author also talks about a Vietnam veterans study which pointed to similar conclusions as the "Rat Park Study". Many soldiers in Vietnam used readily available heroin addictively. When they returned home and were no longer exposed to the conditions of that war, the greater part of them no longer used. Similarly, rats living in cages were offered the choice of an addictive substance and they readily chose it. When the rats were placed in “Rat Park” rather than a cage, they stopped choosing the substance. “Rat Park” was also a cage but much larger and with features added that gave interest and stimulation to the daily lives of the rats. Mate’s conclusion: –“under certain conditions of stress many people can be made susceptible to addiction, but if circumstances change for the better, the addictive drive will abate.”
In Mate’s words, “physiological stress reaction causes a maelstrom of hormonal secretions and nervous discharges that involve virtually every organ and system in the body. The most potent stressors are loss of control and uncertainty in important areas of life, whether personal or professional, economic or psychological. What do all stressor have in common? Ultimately they all represent the absence of something the organism perceives as necessary for survival- or its threatened loss.
In humans, the most common stressors are emotional rather than physical. Naturally this suggests that developing some intelligence about how emotions work is a very good strategy for dealing with our stress.

Try to be sure some of the habits you are developing for dealing with stress make sense for you and contribute to your long term sense of wellness and balance. Check out the website link for "What's With Weed?" You can take an assessment to see where you are at with weed use and how you compare with others your age. You can see short videos of young people talking about their weed use. You can pick up tips on how to reduce the harm of weed use if you are interested in doing that.

Daniel Goldman talking about social intelligence

Signed video about emotional and multiple intelligences

The No Panic Button

2009-03-06T16:27:00.001-05:00

Relaxation Tip
Draw or doodle aimlessly for a few minutes. Colour like when you were a kid – with no expectation of being “good” at it or making a “pretty” picture – just have fun. Put on your favorite music and dance around your room like “there’s nobody watchin.”

Coping Tips for Panic Attacks

1.Remember that although your feelings and symptoms are frightening, they are neither dangerous nor harmful.

2.Understand that what you are experiencing is merely an increase of your normal reactions to stress.

3.Do not fight your feelings or try to wish them away. The more willing you are to face them, the less intense they will become.

4.Do not add to your panic by thing about what might happen. If you find yourself asking “What if?” try telling yourself “So what!”

5.Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.

6.Label your fear level from zero to ten and watch it go up and down. Notice that it doesn’t stay at a very high level for more than a few seconds.

7.When you find yourself thinking about fear, change your “what if” thinking. Focus on and perform some simple, manageable task.

8.Notice that when you stop thinking frightening thoughts your anxiety fades.

9.When fear comes, accept it, do not fight it. Wait and give it time to pass. Do not try to escape from it.

10. Be proud of the progress you have made. Think about how good you will feel when the anxiety has passed. And it WILL pass.

Relaxation skills are taught and practiced twice weekly from 1-1:30 Tuesdays and Thursdays in the Mind and Wellness office in the Student Success Hub. Feel free to drop in for any of these sessions.

Shows massaging of an acupressure point for dealing with anxiety, panic and palpitations

Technique to deal with the anxiety guys have to approach a girl

Healthy Thinking

2009-02-20T08:51:00.002-05:00

Relaxation Tip

Get clues from your physical body as to how you are doing emotionally - unusual body aches that don’t go away – if you pay attention early on, you can usually connect some thoughts that are causing them and take the steps necessary to remedy the situation.

The Body/Mind Connection

Back in the day, people thought of their body and mind as very separate entities. We are now much more aware of the intricate connections. Our body deals with stress through both conscious and unconscious pathways which we are not always aware of. Perhaps thoughts in our mind lead to a reaction from our nervous system that create an emotion. Perhaps an emotion creates thoughts in our mind.

You might get a message from your body that you are feeling very fearful about a presentation to the class. You might get the “butterfly” feeling in your gut, feel sweaty, even nauseous. You can tell yourself, “I’m fine, I’m well prepared, there is no reason to be nervous.” Your body is, however, a more truthful indicator than your mind. That is why it is important to train yourself to be aware of the signals from your body.

Denying that stress is there does not make it go away. Stress tends to build and accumulate. If we don’t use some skills to decrease our stress level, we head into the next stressful situation with some leftover stress from the previous situation. Taking time during your day to take a few simple deep breaths, to slow down, stretch and pay attention are all good strategies for keeping stress at a good and manageable level. As you learn to pay attention, there is greater ability to discern between tension and relaxation and there are more options to do something about it.

Very interesting research is being done in many scientific domains that show us how much our own thoughts and perceptions create our reality.

Thymus tapping to relieve stress

God! God. God?

2009-02-13T14:37:00.001-05:00

Relaxation Tip:
Go to a very quiet place and take a very long walk alone.

Got God?

College is a time for experimentation in many areas, including spiritual beliefs. Some students may have attended synagogue, church or faced east to pray on a regular basis because they were at home with family. Being out on their own, some of these practices fall by the wayside because of the pressures of academic life but also because students may start to search and question for themselves.

In a survey done by students in 2007 at Loyalist, 62% of our students did not feel that spirituality and religion were the same thing. Do you feel spirituality plays a strong role in your life? What about religion? 43% of students in the poll in 2007 said they searched for greater meaning in their lives.

Being at college may mean you have the opportunity to be exposed to different belief systems. Some good rules of thumb for entering into interesting discussion:

Discuss ideas to learn, not to criticize
Take advantage of the diversity on campus to get to know about other beliefs.
Don’t push your ideas on others; rather be ready to discuss and share information.
Don’t be afraid to ask questions and challenge your own stereotypes.

Students may find their “beliefs” take a back seat to the pressures of college. Others may find that the pressures are a way of deepening and strengthening their beliefs as they have to actually call on inner strengths to get them through the pressures of these first years out on their own.

Separating body and mind separates purpose from intent. Bringing them together brings purpose and intent into union and you end up feeling like there is meaning in what you are doing and living.

Short video with white robed man explaining awareness- being aware of a thought that causes stress

TED link Karen Armstrong provocative original thinker on the role of religion in the modern world.
http://www.ted.com/index.php/talks/karen_armstrong_makes_her_ted_prize_wish_the_charter_for_compassion.html

It's NOT all in your Mind

2009-01-30T10:56:00.002-05:00

“There is more to life than simply increasing its speed.” Ghandi

Relaxation Tip:Practice walking more slowly in the halls. Notice how your mind thinks you have to be in a hurry all the time. Challenge your own thoughts. Walk slowly and notice how difficult it is to keep your pace slowed down. With practice it will become easier. And why would you want to walk slowly? When you slow your body, your thoughts will slow down as well and you will FEEL more relaxed. Try it.

Remember – you have choices when it comes to your anxiety. A well cared for body creates a relaxed mind. While you are here at college learning “the tools of your trade” you will need to learn how to care for yourself as well. Learn to eat and sleep well. Learn what relaxes you, what brings you pleasure. And learn to use substances wisely.Remember as well – it’s ok to drop a course, end a relationship, let go of some commitments –all of these things can be done with gentleness. It’s when we tell ourselves we have no choice, no way out, that we create a sense of incredible anxiety or depression. Reach out for support and help if you feel overwhelmed.

You can find some good relaxation techniques at this site.

http://www.optimalhealthconcepts.com/Stress

This site on youtube will speak a relaxation to you with some beautiful imagery.

Sex, drugs and rock and roll

2009-01-09T10:31:00.002-05:00

Relaxation Tip
Take a minute right now. Take a deep breath. Rotate your shoulders in small gentle circles forward five times and backward five times. Take another deep breath and feel the relaxation.

Loyalist students report that their number one health concerns are drugs and sex. Those two put together often create heartache for young adults. You tend to make choices and decisions sexually that you aren't happy with in the long term when you are "under the influence."
Some students use alcohol and other drugs to feel more at ease in social situations and decrease their stress. Remember though, if you don’t balance your use, you aren’t developing social skills or stress strategies, you are just developing drug habits. Use of any substance is going to be totally up to you. Using alcohol, tobacco and other drugs to deal with stress or just to experiment is your choice. If you think about it, when you are finished drinking or smoking or using, you are still stressed – you haven’t really dealt with the stress. As well, if you are using substances to deal with stress, you miss the opportunity to develop your own personal coping skills. 1. Binge drinking puts you at risk. (Binging is defined as 5 or more drinks in one session.) Every year students who thought it would never happen to them end up with alcohol poisoning. You are particularly at risk when you play drinking games. 2. Party smart and avoid binge drinking. Be creative – party drug and alcohol free. What a concept! 3. Learn to say NO. Don’t be led by the herd mentality. Be clear with yourself about making your own choices. No one makes you do anything at this point in your life. You are free to choose and free to be responsible for yourself.
If you are interested in seeking out other students who are interested in varied and exciting experiences that aren’t defined by alcohol, use our comments sections for ideas. It’s not about total abstinence, just allowing yourself a lot more choices about how often, how much and with whom you choose to drink.

OK so we've talked about sex and drugs. Where's the rock and roll? Well, apparently it will never die so it is out there somewhere. Go find it and enjoy!

At this site you can choose Substance Use to view information and charts about drug effects. http://www.canadianhealthnetwork.ca/

This site offer some good tips for “drinking smarts.” http://www.mta.ca/departments/sss/personal/booze.html 20 minute video about stress and drugs

This site offers a short animation series about tobacco.
http://www.hc-sc.gc.ca/hl-vs/tobac-tabac/fact-fait/smoke-fumee2-eng.php

Your Body Talks to You

2008-12-11T10:07:00.005-05:00

Stress Tip

Get clues from your physical body as to how you are doing emotionally - unusual body aches that don’t go away – if you pay attention early on, you can usually connect some thoughts that are causing them and take the steps necessary to remedy the situation.

The Body/Mind Connection

Back in the day, people thought of their body and mind as very separate entities. We are now much more aware of the intricate connections. Our body deals with stress through both conscious and unconscious pathways which we are not always aware of. A thought in our mind leads to a reaction from our nervous system.

You might get a message from our body that you are feeling very fearful about a presentation to the class. You might get the “butterfly” feeling in your gut, feel sweaty, even nauseous. You can tell yourself, “I’m fine, I’m well prepared, there is no reason to be nervous.” This is a good way to talk back to your body to soothe it with thoughts that can challenge your brain's belief that it is in danger. Your body is, however, a more truthful indicator than your mind. If symptoms persist despite your rational thoughts, it is important to use a variety of techniques to soothe your body. That is why it is important to train yourself to be aware of the signals from your body.

Denying that stress is there does not make it go away. Stress tends to build and accumulate. If we don’t use some skills to decrease our stress level, we head into the next stressful situation with some leftover stress from the previous situation. Taking time during your day to take a few simple deep breaths, to slow down, stretch and pay attention are all good strategies for keeping stress at a good and manageable level. As you learn to pay attention, there is greater ability to discern between tension and relaxation and there are more options to do something about it.

Some very simple but powerful relaxation techniques include relaxation breathing and short visualizations. These are easy to learn, easy to impliment and easy to maintain as life time practices.

Very interesting research is being done in many scientific domains that show us how much our own thoughts and perceptions create our reality.

Thymus tapping to relieve stress

Mind Works

2008-12-01T08:46:00.003-05:00

Destress Tip

This is one you can do while you are on the phone. Sit on the edge of a chair and straighten your left leg in front of you. Exhale and bend forward from your hips, keeping your back flat and chest lifted. Hold for 2 to 10 breaths. Do the same with your right leg.

The Workings of our Mind

This week I have copied some helpful information about how our minds work. This comes from an interview: A ROMP THROUGH THE QUANTUM FIELD with Gregg Braden and Dr. Bruce Lipton by Meryl Ann Butler. (See Link: http://www.opednews.com/articles/5/life_a_meryl_an_080214_a_romp_through_the_q.htm)

According to Dr. Bruce Lipton: “Our color-coded terror alert system has also been responsible for another serious consequence. In a state of fear, stress hormones change the flow of blood in the brain. Under normal, healthy situations, blood flow in the brain is preferentially focused in the forebrain, the site of conscious control. However, in stress, the forebrain blood vessels constrict, forcing the blood to the hindbrain, the center of subconscious reflex control. Simply, in fear mode we become more reactive and less intelligent.”

Meryl Ann Butler: In your workshop, you talked about how we receive stress information. Would you elaborate on that?

Bruce Lipton: Sure. The principle source of stress signals is the system’s central voice, the mind. The mind is like the driver of a vehicle.
If we employ good driving skills in managing our behaviors and dealing with our emotions, then we should anticipate a long, happy and productive life. In contrast, ineffective behaviors and dysfunctional emotional management, like a bad driver, stress the cellular vehicle, interfering with its performance and provoking a breakdown.
Stress information can come to the cell from the two separate minds that create the body’s controlling central voice.
The (self-) conscious mind is the thinking you; it is the creative mind that expresses free will. It’s the equivalent of a 40-bit processor in that it can handle the input from about 40 nerves per second. In contrast, the subconscious mind is a super computer loaded with a database of pre-programmed behaviors. It is a powerful 40-million-bit processor, interpreting and responding to over 40 million nerve impulses every second. Some programs are derived from genetics: these are our instincts. However, the vast majority of the subconscious programs are acquired through our developmental learning experiences. The subconscious mind is not a seat of reasoning nor creative consciousness, it is strictly a stimulus-response “play-back” device. When an environmental signal is perceived, the subconscious mind reflexively activates a previously-stored behavioral response — no thinking required!
The insidious part of the autopilot mechanism is that subconscious behaviors are programmed to engage without the control of, or the observation by, the conscious self. Neuroscientists have revealed that 95%-99% of our behavior is under the control of the subconscious mind. Consequently, we rarely observe these behaviors or much less know that they are even engaged.
We have been led to believe that by using willpower, we can override the negative programs of our subconscious mind. Unfortunately, to do that, one must keep a constant vigil on one’s own behavior.
There is no observing entity in the subconscious mind reviewing the behavioral tapes. The subconscious is strictly a record-playback machine. Consequently, there is no discernment as to whether a subconscious behavioral program is good or bad, it is just a tape. The moment you lapse in consciousness, the subconscious mind will automatically engage and play its previously-recorded, experience-based programs.

To read more from Dr. Bruce Lipton: www.brucelipton.com

From film “Waking Life” about Free Will

http://www.youtube.com/watch?v=_VxQuPBX1_U

Move Your Stress

2008-10-02T13:57:00.006-04:00

Quick Tip

When you feel stressed, a flood of hormones races throughout your system. One very simple and rapid way to change this situation is taking 3-5 slow, deep breaths. This will rapidly reduce the levels in your bloodstream which are causing you to be unable to think clearly.

Physical fitness is the cornerstone of all wellness. Developing and maintaining an active lifestyle is critical to your greatest chance of success in all endeavours. No matter what your physical abilities; whether you have chronic pain or are in a wheelchair or hate the idea of going to a gym, finding your own personal path to being physically fit will affect all of the other realms of your life.

Exercise can actually increase your stress threshold. This means you can handle more stress when you maintain an active lifestyle.

Physical exercise is one of the most powerful “drugs” you can give yourself to keep your mind and body going strong.

Go for a walk, join a kick boxing class, dance at home. If you have specific barriers which make it difficult for you to walk or dance or do yoga, find ways to move whatever parts of your body you can move.

It is important to exercise for good health and well being, not just to lose weight.

You might want to try working out in the morning at the fitness centre before classes so you can feel energized for the day.

When you understand how important physical activity is to a strong, healthy mind, you will never again decide you don’t have time for exercise because you have too much studying to do!

One of Natalie’s four part series

Test Anxiety

2008-10-02T13:54:00.008-04:00

Nov. National Addiction Awareness

Celebrate the joy of an addictions-free life and increase your awareness of the struggles of others who have an addiction. www.naaw.net

Relaxation Tip

Place one hand on your belly. Breathe slowly and deeply. Feel your hand rise and fall. Let your shoulders drop and feel your body relax and renew. Relaxation has a cumulative effect. If you include a brief period of relaxation into your daily schedule, your body’s ability to relax will increase.

Test and assignment anxiety?

You are not alone. Most students feel some level of anxiety before presentations, tests and exams. It is only when the level of anxiety you experience actually affects your marks that it becomes a problem. Reach out for support early.

Supports

1.Your Student Success Mentors can help you with study skills and time management.

2.Peer tutoring is available for students.

3.Our Mind and Wellness Nurse teaches relaxation techniques every Tues and Thurs from 1-1:30 in the Student Success Hub

4.We have counselors you can talk with if your anxiety is overwhelming you.

You can book an appointment for any of these services through Jodie at the Student Success Hub.

If you are aware that you have a problem with test anxiety, let your teacher know in plenty of time (days) before any testing begins. There may be other options to evaluate your knowledge or performance within the subject matter. If you have a specific disability (learning disability, mental illness, etc) you can use a quiet test area if you arrange this with your instructors beforehand.

Test preparation to reduce anxiety:

•Approach the exam with confident attitude.
•Use whatever strategies you can to personalize success: visualization, logic, talking to yourself, practice, team work, journaling, etc.
•Be prepared! Learn your material thoroughly and organize what materials you will need for the test. Use a checklist if you need to.
•Choose a comfortable location for taking the test with good lighting and minimal distractions
•Allow yourself plenty of time, especially to do things you need to do before the test and still get there a little early
•Do not cram. The time before a test is better spent doing a relaxation exercise which will increase oxygen flow to your brain so it will function at its best
•Strive for a relaxed state of concentration
•Avoid speaking with any students who have not prepared and express anxiety – it really is contagious so surround yourself with the more confident, relaxed students
•A program of exercise will keep your mind sharp
•Get a good night's sleep the night before the exam
•Don't go to the exam with an empty stomach. Fresh fruits and vegetables reduce stress. Stressful foods can include processed foods, artificial sweeteners, carbonated soft drinks, chocolate, eggs, fried foods, junk foods, pork, red meat, sugar, white flour products, chips and similar snack foods, foods containing preservatives or heavy spices
•Take a small snack, or some other nourishment to help take your mind off of your anxiety. Avoid high sugar content (candy) which may aggravate your condition

During the test:
•Read the directions carefully
•Change positions to help you relax
•If you go blank, take a relaxing breath, skip the question and go on
•If you're taking an essay test and you go blank on the whole test, take a slow, deep breath, pick a question and start writing anything. You have just given your brain some fresh oxygen and just the act of starting to write may trigger your newly energized brain to feed you the information you need
•Don't panic when students start handing in their papers. There's no reward for being the first done.
•Take slow, deep breaths throughout the test
•Don't think about the fear
•Pause: think about the next step and keep on task, step by step
•Use positive reinforcement for yourself: Acknowledge that you have done, and are doing, your best
•Expect some anxiety. The adrenaline can actually provide energy. Just keep it manageable

About test anxiety from a counselor at an American university –

Social Scene Stresses

2008-10-02T13:11:00.004-04:00

Keep a tennis ball or stress ball handy in your back pack or at your study desk. Take off your shoes and rub your feet over the ball for a relaxing foot massage.

Making Friends

The “Social Scene” can be one of life’s great delights AND one of its biggest stressors.
College is a place where you can make life-long friends or where you can simply enjoy some light social contact with fellow students before you head back to family and well known friends.

Whichever is the case for you; friends are one of the great joys in life. One very important factor that determines how healthy a person is happens to be friendships. Studies show that people who have good supportive friends are ill less often and have greater longevity!

Try one or two of these tips:

1. Commit to speaking to one new person every day this week. Or, at least commit to smiling at one person every day and see what happens. Studies show that behaving in a happy way (eg. smiling) can actually promote the feeling of happiness.

2. Be comfortable and be yourself. Other students are just as nervous as you are. Trying to appear something you are not sets you up for discomfort.

3. If you want to make friends – be a friend – offer your help – lend a pen – participate in school sponsored events, set up study groups or meet for coffee.

4. If you are living in res – leave your door open – invite people in for a snack. Don’t use up all your time communicating by email with old friends from home – take some time to get out and meet some new people.

5. Good friends push us to develop the best in ourselves. Encourage others.

6. Like yourself – if you don’t, it is hard for others to spend time with you.

7. Call someone on the phone to share something you think they may find interesting.

8. Develop a variety of interests. This makes you an interesting person to be with.

9. Find activities that enrich your life that you enjoy doing alone. People who can enjoy their own company are not desperate to have people around all the time and tend to make better friends

You can check out this site for ideas on how to develop some friendships, resolve conflicts and improve your communication skills.

http://dev.iamnext.com/people/makefriend.html

Young man gives good info on stress and shows his dragon breathing stress reliever

Like Your Attitude?

2008-10-02T12:59:00.003-04:00

Never underestimate the simple power of the deep breath. Start with a couple of times each day to begin to program your mind. Pick the same time each day and attach it to something you already do regularly - like when you turn on a light or get into your car or eat lunch or stop at a red light. Take that moment you have decided on and just take a deep, intentful breath.

Attitudes

“As the famed stress researcher Dr. Bruce McEwen has pointed out, a key determining factor triggering the stress response is the way a person perceives a situation. We ourselves give events their meaning, depending on our personal histories, temperament, physical condition and state of mind at the moment we experience them. Thus the degree to which we’re stressed may depend less on external circumstances than on how well we are able to take care of ourselves physically and emotionally.
For human beings most stressors are emotional ones.” (In The Realm of Hungry Ghosts by Gabor Mate)

The goal is not eliminating all of your stresses. It is much more relaxing to think about getting control of them, one at a time. Think about making small changes. If you can change your routine so there is just a slight difference between what you used to do and what change you expect, you have a much better chance at long term success. If you want to try to get to bed earlier, start with a five minute change. Successful change is permanent, not dramatic.
Life is 10 % what happens to you and 90% how you react to what happens.

Beware the language of stress. “This job stresses me out so much.” “She/he stresses me out.” These statements infer that we are powerless – it is the situation or the job or a person rather than how we are reacting to those things. Try making slight language changes that reflect the reality. “I feel stressed by my job or that driver.” This is not an opportunity to blame ourselves, but rather to acknowledge the reality – stress IS mostly about how we are reacting.

Don't let the stress of the day build up and carry to the next. A fresh start is so necessary for a good day. Stress can be so insidious – it can just creep up on you. It’s like the frog story. It is said that if a frog is placed in boiling water, it will jump out, but if it is placed in cold water that is slowly heated, it will never jump out.

Two part series talks about how perception is a major part of causing stress

Sleep away your Stress

2008-09-15T10:37:00.001-04:00

TIP of the week
Journaling – writing down your feelings and thoughts can be especially helpful if you have difficulty sleeping – write before bed and be intentful – ie let yourself know you are releasing all your worries through your pen onto the paper so your mind can be free for deep, restful sleep.
To ease your body into sleep, tense and relax all your muscle groups sequentially. Start with your toes, move to your calves, then your knees and thighs, and keep going until you get to your face.

Sleep. Who Needs It?

Sleep is one of the best ways to manage stress levels but often for students there are so many more interesting things to do with your time than sleep, right? You have classes and assignments and tests. Maybe you have a job as well. You've got to spend some time with friends and have some fun; and staying fit takes some time too. Now, when exactly is there time for sleep?

As you get further into the school year, you may notice you have a shorter fuse? Get irritated by very small annoyances? Can't seem to focus for long? Reach for sugary treats or coffee more often to give you a quick boost? Can't get those assignments done as easily as you did before?

Sleep is one of most basic human needs for reenergizing. Sleeping and eating disorders are becoming more prevalent among college age students. Sleep deprivation can hurt academic performance and increase stress. Sleep requirements vary for each individual but studies show college students need more than 8 hours/night! No kidding.
Students are all familiar with the “cram before the exam” strategy. And it may seem as if that is the only way you passed that test last week. In the short term, it may have helped you pass but in the long-term, you will most likely have to relearn all that material for the finals. Without consistent, good sleep patterns, the brain cannot consolidate and retain information.
If you feel you have good habits, but still struggle with sleep, check in with the health centre or with one of our counsellors.

Look in the Sleep and Wellness section on this site for great tips on getting a good night’s sleep.

http://www.mala.ca/mariners/mental.htm#Sleep%20and%20Wellness

10 Sleep Tips from a variety of doctors

RELAX AND CHILL OUT

2008-07-10T17:23:00.002-04:00

Stress Tip

Try this little shower tip to reduce pain and stress. In the shower, grab your hair close to your scalp and tug up to release tension. Rub your fingers in small circles over your entire head to stimulate blood flow.

RELAX AND CHILL OUT
Here are just a few samples of information from Jon KabatZinn. He is a world leader in mindfulness based relaxation techniques. YouTube offers a six-part series that contains priceless insights and information. The quotes listed below are from the YouTube six part video series.
“The level of stress being seen at this time is incredible – the digital age has sped up our lives to levels the Human Being cannot tolerate. We have less time than ever for ourselves.”
“Stress manifests as diseases, chronic pain.”
“We need to participate in our own well being – there are limits to what medicine and medical practitioners can do for us.”

“The heart of stress reduction is actually reorienting yourself to know who it is you are and be present to your life as it is unfolding- that is the door into health.”
“We may not even live in our own bodies. We are wired to the outside world but are very disconnected from our inner life.”
“We actually spend a lot of time cultivating mind states like anger, impatience, mindlessness.”
“Practicing dropping into just breath awareness is the least interesting part of the practice but it is strengthening the ability to access patience, relaxation, awareness, mindfulness in “regular life.” It helps you deal with the catastrophes, the pain of being human. You can actually grow the capacity for stability and calmness of mind. Your life is your practice really.”

Fresh Starts

2008-04-04T10:53:00.002-04:00

Spring is a great time for a fresh start – shake up your life with a new healthy recipe or exercise. Maybe some spring cleaning to declutter your space.

As the days lengthen, your body just naturally feels a new zip - well maybe for you students this is a bit mixed with the craziness of final assignments and exams.

It is a good time to set new resolutions in motion. The energy is rising as the earth starts to blossom in this corner of the globe. Ride that energy wave to strengthen some of your own resolves.

Maybe you want to quit smoking, become more environmentally friendly, take up an activity, get rid of junk you no longer need, treat your body better by feeding it well, drink less, smile more, or just quit trying to make any improvements and accept yourself and your life exactly the way it is!!!!

Good luck with finals and with whatever resolves you make for yourself.

Are You Emotionally Intelligent?

2008-03-28T15:06:00.002-04:00

Research is showing that one of the best predictors of success is emotional intelligence rather than just left brain intelligence(ability to gather information). Some of the competencies in emotional intelligence include self awareness, managing yourself and giving yourself.

1."Self awareness" is knowing yourself ... clearly without wishful thinking or blinders. Are you of a generous nature or do you tend to have trouble trusting there will be enough? Do you hold a grudge or let go easily? Are you warmly affectionate or more reserved?

2.Part of "managing yourself" is developing your intrinsic motivation. This means following your inner guidance based on your own values, rather than being externally driven by constant motivation from your fear of being excluded if you don’t follow the herd – peer pressure, TV, drinking habits,values, etc.

3."Giving yourself" means connecting your daily actions with your larger sense of purpose.

You can connect one of your own personal actions with a larger sense of purpose this weekend by participating in Eath Hour. On March 29, 2008 at 8 p.m., join millions of people around the world in making a statement about climate change by turning off your lights for Earth Hour, an event created by the World Wildlife Fund.

An interesting discussion about developing your ability to be motivated by your inner values rather than the external “I should do this” kind of voice.

http://www.6seconds.org/pod/media/EQ-planet-intrinsic-motivation.mp3

http://www.myskillsprofile.com/tests.php?test=21&gclid=CNKE1_Gpoo0CFRlmWAodcV865w

Happiness-What is it?

2008-03-20T14:10:00.004-04:00

Well, what is your answer to that one? What is happiness? When I was younger I thought happiness was just a sappy capitalistic plot to numb the mind. Ha! I wasn't very interested in being happy. Or so I thought. Now that I am older and wiser, I can see that it is an essential part of the human condition. The word gets tossed around but have you given it any personal attention?

There is short term happiness like sex, drugs, rock and roll or screamo; shopping, a car or a better job. After a while you start to notice the short termness of these kinds of things, however. And some of those things have nasty side effects.Not that they don't have their place. But as far as offering real and solid refuge from the bumpy road of life, they don't cut it. At least that's what I think.

I'd love to hear what others think about happiness. Here is what the Dalai Lama says about it.

“I believe that the very purpose of our life is to seek happiness. That is clear. Whether one believes in religion or not, whether one believes in this religion or that religion, we all are seeking something better in life. So, I think the very motion of our life is towards happiness.” Dalai Lama

It's tough to know what specific changes can bring more happiness. The following self test can enable you to pinpoint what areas of your life may be adding to or detracting from your sense of happiness.

You can go to this site to take the Happiness Self Test. The questions themselves will get you thinking about what consitutes happiness.

stress.about.com/od/selfknowledgeselftests/a/happy.htm

It's Smart to be Happy

2008-03-10T13:45:00.003-04:00

Another day of classes is over but you have assignments due and tests to study for ; your brain is overloaded, you feel overwhelmed and tired. And tomorrow will be the same.

Creating a good life for yourself requires learning to balance each of the aspects that make up a human being. This includes physical, emotional, mental and emotional health. Form positive habits starting now.

Thoughts of failure and repeated procrastination actually cause chemical and electrical signals in the body that put your body in “protect” mode rather than “growth and integration.” That literally means that if you feel stressed the blood is flowing to the back of your brain and not to the lobes that help you learn and retain new information. So, making sure you are working with a brain that is relaxed and happy makes you smarter!

Being organized to get tasks done, alternating study with short breaks to stretch or get some water and taking time out for fun, physical activity and relaxation all promote learning.

Getting great marks but ignoring the important relationships in your life; being extremely physically fit but not leaving time to nurture friendships or spend quiet, reflective time to nourish the spirit leaves you feeling unbalanced.

Eat Stress, Drink Stress

2008-02-27T14:32:00.004-05:00

What you eat is what you are! If you feel stressed maybe you are eating stress! What does that mean?

It is just the simple truth that what you eat will influence your feelings and thoughts for the day. If you have a lot of sugar and caffeine in your diet, your body will be in stress mode which means it interprets a lot of what is going on around you as danger.

When you eat food that is closely connected to your body's own makeup you are more likely to interpret the events going on around you in more neutral and relaxed terms. Do yourself a big favour - Eat relaxation.

Some good basics from the Canadian Dietician Association:

Eating 5-10 servings of vegetables and fruit is easier than you think! Start today by making one small change.

Make a "fruit roll-up" by rolling cut-up fruit in a tortilla shell

Pair sliced bananas or a handful of dried berries with cereal or yogurt

Pack cut-up vegetables and fruit in reusable containers as a tasty snack you can take with you

Peel a banana, dip it in yogurt, roll it in crushed cereal and freeze it for a tasty "fruitsicle"

Have a salad with dark greens like spinach or romaine lettuce, or make a vegetable stir-fry for dinner.

Instead of drinking your serving in the form of juice, choose to eat the whole vegetable or fruit

If possible, eat the skins and peels of vegetables and fruit where most of the fibre is found. Consider that a 125mL glass of orange juice contains the juice of three oranges, but only has one-tenth the fibre of one orange.

One serving is:

1 medium size vegetable or fruit
1/2 cup of fresh, frozen or canned vegetables or fruit
1 cup green leafy salad
1/2 cup of 100% juice
1/4 cup of dried fruit.

At this site, under the Eat Well, Live Well section you will find quizzes, facts and interactive resources. Great tips for quick, easy meals, understanding food labelling, understanding your body’s nutritional needs and lots more.

http://www.dietitians.ca/index.asp

Finances getting Tight?

2008-02-25T09:38:00.002-05:00

Don’t wait until you have no money left to start thinking about budgeting. This is a major stressor for college students so plan ahead to keep your cool. Being prepared means you can maintain your relaxed mind which is going to help you succeed socially and academically.

Maybe you are thinking it is already too late to budget but getting a clear sense of how you will survive this home stretch is well worth some time.

The Loyalist Financial Aid office has a wonderful pamphlet which will help guide you through the necessary steps for good money management.

Emergency food hampers are available to students so be sure you don't go hungry. Students can meet with their Student Success Mentor, Counselling Services, Mind and Wellness Nurse if they are in need of food.

This site offers tips on budgeting your funds.

http://www.mala.ca/mariners/mental.htm#Budgeting%20Funds

Emotional Intelligence

2008-02-13T15:58:00.002-05:00

Your mind and body react to perceived stress created by our own thoughts just the same as they do if we are being threatened by a saber tooth tiger.

Your body does not know the difference between an actual threat ( a tiger ) and you believing you are threatened (an exam).

The immune system shuts down because we are preparing to run from danger rather than fight any infections. Students tend to get sick around exam time because their stress responses have dampened the immune response.

Our digestion shuts down because again, all energy goes to the big muscles that will help us run to escape rather than to digesting a meal so stress tends to cause stomach problems.

Blood is shunted away from the frontal lobes and is sent rushing to the hind brain which supports reflex reactions. Your body wants you to run, not think! So under stress we are actually less intelligent.

So, it is important to see the importance of teaching our brains new ways of perceiving situations and to teach it the relaxation response.

Fascinating audio on how emotions actually work in our body both chemically and electrically.

http://www.6seconds.org/pod/media/eq-planet-pert.mp3

More info on emotional intelligence and how it affects success in learning and in life.

http://www.funderstanding.com/eq.cfm

Suicide Prevention

2008-02-13T15:55:00.003-05:00

Take steps to maintain your mental health through the darker months. Stay active, eat and sleep well and stay connected to friends and fun.

Our culture leads us to believe that youth is the best time of our lives. This is just not true. It is a time when we are growing up emotionally and this is a challenge. If you think you are the only one having trouble, be assured, you are not.

Young people think about suicide. Don’t be afraid to talk about it. If you have concerns about a friend, do not be afraid to talk to them about it – this does not cause them to act on it. Non-judgemental listening can bring relief to someone who is troubled.

Young people can be high risk because of school pressures, major life changes, hormone changes, over use of drugs including alcohol and sexual orientation issues.

Some warning sign can be eating disorders, deliberate self harm,
withdrawal from normal activities, exceptional and extreme
mood swings, perfectionistic behaviour or extreme self
critical behaviour.

Talk about it. See Jodie in the Student Success Hub to make an appointment with counselling or Mind and Wellness Services. You do not have to say why you are making an appointment. Many students seek support for a variety of reasons.

Check in with campus health services. These are free and the staff are wonderful. The campus doctor is available for appointments on Wednesday and Thursday afternoons

Keep in contact with trusted friends.

"Learn to recognize the symptoms of suicide. Don’t be
ashamed. Remember feelings are not facts. Suicidal feelings
are a symptom of your illness. You need help and support to
get through them but you will get through them." (from checkupfrom theneckup)

Suicide is rarely a sudden decision but is part of a process. Check out the listed websites for information on how to deal with these feelings or on how to recognize the signs in yourself or someone else.
These sites offer information on myths about suicide, common warning signs and what you can do to help yourself or someone else.

http://www.cmha.ca/bins/content_page.asp?cid=3-101-104&lang=1

http://www.checkupfromtheneckup.ca/Suicide_final.pdf

To Eat or Not to Eat

2008-01-31T09:56:00.000-05:00

Eating Disorders has its own Awareness Week and it is from Feb 3-9. You will see a special display in the Loyalist cafeteria on Wednesday, Feb 6 from 11:30-1:30. A specialist in Eating Disorder counselling will be on hand to answer questions and offer resources. There will be a slide show presentation at the display table. Drop by and increase your awareness of this growing problem.

Eating and sleeping disorders are becoming more prevalent among college aged students.

According to the National Eating Disorder Information Centre (NEDIC) a recent study revealed that 27 per cent of Ontario girls, aged 12-18 were reported to be engaged in severely problematic food and weight behaviours.

We have to be the change we want to see. Challenge your own focus on physical beauty – look for the qualities of kindness, flexibility, generosity and compassion, for example both in yourself and in others as your part in making a change in our world.

View the media critically, realizing that the way media represents people is highly manipulative and creates unachievable images that have hugely negative impacts on self esteem.

College life offers you the chance to start to think for yourself and choose your own beliefs rather than following the mainstream thought track. Now is a time to work on the lifelong journey of self acceptance and acceptance of others. Think about comments you make about how others look or how you view yourself.

Do you want to perpetuate the cultural myths that suggest thin is beautiful and means you are in control? Do you want to be part of the belief system that values males who are constantly working on their body? What about valuing qualities in yourself and others? How about valuing those who treat themselves with respect and choose a healthy lifestyle for themselves? What would our world look like if our goal was trying to find who we are, what our particular gifts might be and how we can take care so we can offer the best of ourselves?

This is the national eating disorders info website. It has information for you if you have an eating disorder or helpful info if you are worried about a friend who you think might have a problem.

http://www.nedic.ca/

This is a local Belleville website listing free resources/counselling support for eating disorders in this community.

http://www.qyfc.com/resourcesforeatingdisordersc44.php

This site has a quiz so you can assess whether or not you may have a problem
http://eatingdisorders.about.com/od/eatingdisorderquiz/index_r.htm

'Tis a Gift to be Simple'

2008-01-25T13:14:00.000-05:00

Healthy self, healthy community, healthy world.

Ever feel like you don't really matter in the big scheme of things. Well you do - each choice you make has an impact and that puts a lot of power in your hands. You are of major importance to the health of this planet. How you treat yourself and your surroundings has an impact.

Here are a few very simple ideas for making some powerful choices

1.Turn off – anything that you are not using.

2.Reduce-when you shop for your groceries, look for items that use less packaging

3.You will use a lot of paper this year at school. Try to be mindful – use both sides – use recycled paper in your printer when you can.

4.Recycling is a powerful habit. Loyalist now offer you lots of opportunities to recycle with many receptacles throughout the halls.

5.If you are finished with certain items or clothing, trade with friends. You don’t have to always buy new.

6.Turn off the tap when you are brushing your teeth or shaving.
7.Reuse your plastic grocery bags or buy a few snappy cloth bags at the second hand stores to cart your groceries home in.

7.Practice kindness – to yourself, others and the planet you live on.

Leave The Pack Behind

2008-01-18T12:44:00.000-05:00

Yeah, yeah, I know I should quit but I’m just not ready. It is too hard and I’m stressed out.
Read on….
It is hard to quit. There are lots of good reasons to quit though and each time you read about those good reasons and each time you try to quit brings you closer to the day when you will be free of the habit.

Some of the great benefits of quitting:

1.Your sense of smell and taste improve, mmmm.
2.You look younger since smoking causes wrinkling and premature aging
3.More energy to do the things you love.
4.No more nagging from friends and family!
5.Save money
6.You don’t stink anymore.
7.Brain fog clears since your blood is no longer binding with the carbon monoxide toxins from the cigarette smoke.

It is hard to kick the habit but you can certainly find lots of help and support from your friends.

Loyalist is part of a province wide initiative created at Brock University. It was developed by students for students. The initiative is called Leave The Pack Behind and the website is very funky – it offers on-line week by week strategies to help you quit.

You can grab one of the nifty packages they developed. These are available at Mind and Wellness Services in the Student Success Hub.
You can also see our display in the cafeteria and grab some of the helpful literature there.

Great interactive site developed by university students to help other students quit.

http://www.leavethepackbehind.org/main.cfm

This site has a lot of information on how to support yourself while quitting – how to work towards a quitting date, dealing with the stress and withdrawal, etc.

http://www.nnsw.ca/

Lots of tips and strategies here to support you in quitting.

http://www.hc-sc.gc.ca/hl-vs/pubs/tobac-tabac/orq-svr/index_e.html

This site will show you how to calculate how much of your hard earned money is spent on the habit.

http://www.healthyontario.com/Health_Tools/Cost_of_Smoking_Calculator.htm

Beating the Winter Blues

2008-01-11T09:31:00.000-05:00

The tendency around this time of year can be to eat more sugar and lay around on the couch a lot. Try to NOT do this.

1.Even 10 minutes outdoors- a brief walk around the campus or around the block will help you feel more energized. If it’s just too cold, check out the fitness centre – it’s free to all Loyalist students.

2.Sugar does not energize – it has been shown in labs that sugar is a tranquilizer – those of us who turn to sugar at this time of year are trying to tranquilize ourselves. Carbohydrates are a favourite as well- try to avoid the empty ones in junk food and fill up on rice and whole wheat pasta instead.

3.Avoid large amounts of alcohol – it acts as a depressant.

4.Be sure to get the support of your family and friends.

5.Have breakfast every day – this very simple act will benefit you tremendously.

6.And another basic- 7-8 hours of sleep every night.

If you no longer take pleasure in your usual activities, are gaining weight rapidly, sleeping long hours and having despairing thoughts, check in with your doctor or with our campus doctor.

Information on SAD – Seasonal Affective Disorder

http://www.mooddisorders.on.ca/sad.html

Dont' Count to 10

2008-01-09T15:48:00.000-05:00

How to Hang on to Your Anger

1.Hold your breath – none of that counting to 10 and taking deep breaths – that will cause all that powerful anger to leak away and you will be left feeling calmer

2.Notice what you are thinking and keep thinking the same thing over and over so you can keep your anger very revved up. Hold on very tightly to those thoughts – do not distract yourself with ideas like “this will pass.” This will cause your anger to leak away and you will be left feeling calmer.

3.Blame other people or circumstances to the best of your ability. This takes all the control out of your hands, makes you feel absolutely powerless and will build your anger to a really good volcanic level.

4.Don’t take any personal responsibility for your feelings. Similar to the above suggestion – if you can convince yourself that you have nothing to do with the way you are feeling – you don’t even have to try to change anything. Brilliant!

5.Blame yourself and try to think of as many ways possible to call yourself names. (Note the difference between taking responsibility for your feelings and blaming yourself - this is a BIG understanding. Taking responsibility deflates anger and self righteousness, gives you the power to make changes. Blaming increases your feelings or powerlessness and stupidity and your sense of righteousness will be HUGE - this builds a great head of steam).

6.Don’t move – keep yourself in any situation that creates a good level of anger for you. If you leave the situation your anger may disperse and you might not be able to build it back up to such a good level for awhile.

7.No physical activity like cleaning something up or going for a walk! This will definitely ruin a good build up of anger

8.If you have a problem that keeps making you feel angry, do not share it with anyone or look to anyone who may have had a similar problem. Talking about your difficulty will divert your powerful anger into problem solving or letting off steam and this will definitely ruin your anger.

9.Do not go near any of that relaxation, meditation, yoga, visualization stuff. It is just ridiculous to think that taking some deep breaths, stretching your muscles or imagining a beautiful scene will do anything but totally ruin your anger. These kinds of activities divert your energy away from all those thoughts that create your anger. You will not be able to stay angry and even worse, if you practice these things, even for a few minutes each day, your body starts to get trained to go into a relaxation response instead of a stress response. So even when something happens that usually would give you a lovely level of anger, your body may start to go into relaxation mode and this will keep your thinking clear and you won’t be able to work up much anger at all. Do not explore any of these types of activities – keep a healthy scepticism and your anger will be safe to live another day.

10.Above all, do not laugh. If you laugh at yourself – that great big beautiful anger will deflate like a pierced balloon. After all your hard work to work up that much anger – what a waste. You want to keep feeling angry. Don’t laugh.

For more great information on anger you can check out this site.

http://www.cmha.ca/bins/content_page.asp?cid=2-63-64&lang=1

For further help or information you can make an appointment with Valerie in Mind and Wellness Services through Jodie in the Student Success Hub at extension 2519.

Time to chill

2007-12-14T15:46:00.000-05:00

Relax. A relaxed mind can maintain focus longer and remember better. If you felt stressed about assignments and exams, one of the best things you can do is teach your mind to relax. It only takes minutes.

Repeat a word or sound or phrase that has meaning for you (one, peace, om, relax). Gently disregard any thoughts that come to your mind and return to the repetitive focus.

Let some fresh air blow through your brain – head outside and walk vigorously for 5-10 minutes – don’t take your worries with you – focus on your breathing

Off for the holidays? Plan a day of no plans. Better still, try for a bit of time each day where you can do absolutely nothing. No TV, no computer, no friends, no tasks – just wander around with nothing to do!!!

It's a time to replenish your fuel so eat well, sleep well, rest well and be active. And well doesn't mean to excess! Moderation is liberation.

This site on youtube will guide you through a relaxation exercise.

http://www.youtube.com/results?search_query=instant+relaxation&search=Search

At this site you can hear some radio interviews that explain mind training and at the bottom of the screen you can move to the videos for some more info.

http://www.humaneffectivenessinstitute.org/mt-videos.htm

Breath new life into your study habits

2007-12-07T13:00:00.000-05:00

With deadlines and exams upon us, try some new ideas to bring some freshness to your fatigue with academics!

1.Try studying with a buddy to quiz each other. It makes the task seem more fun, less lonely and daunting.

2.Try studying in a new location that you haven’t tried before.

3.Try studying and working on different assignments rather than doing one thing for hours at a time. Alternate tasks to help maintain your concentration and focus.

4.Don't forget to make time to feed the hard working brain. It will work best for you if you feed the body good food, go out for even a few moments of fresh air or to gaze at the stars and have some fun. Brains love to laugh. If you hear yourself saying, "I don't have time to relax or eat well or have some fun," this belief is FLAWED. Experiment for yourself to see. A brain that is in a well cared for body works more smoothly, learns more easily, remembers more clearly.

Check this site for tips on managing your time and good study and learning skills.

http://www.edu.gov.on.ca/eng/career/time-man.html

Support the Women You Love

2007-11-30T13:38:00.000-05:00

Dec 6 National Day of Remembrance and Action on Violence against Women.

This is a day to reflect on the violence still present in our society against women and girls. Think about how you are participating in this violence yourself. Don’t let belittling comments go unchallenged. Assert your own beliefs without shaming anyone.

Being part of creating a healthy society is part of creating a healthy, balance in your own well being.

On Thursday, December 6 the Remembrance will be held at the Empire Theatre this year. This is an incredibly empowering time as communities across the country come together to remind us that violence against women is still a very real and daily issue. It doesn't just happen somewhere else. It happens here in our college and in our hearts. Call the Empire Theatre for tickets 613 969-0099.

This is the national site with information about this day of remembrance
http://www.swc-cfc.gc.ca/dates/dec6/index_e.html

This site addresses women’s health concerns.

www.womenshealthmatters.ca

This site is the Canadian Women’s Health Network and has many resources available in many different languages.

http://www.cwhn.ca/search/basicSearch.htm

Staying Healthy Through the Winter

2007-11-22T11:01:00.000-05:00

Staying healthy through the winter

1.Bundle up and go outside – fresh air and sunshine are essential to maintaining good health

2.AVOID sugar and junk snacks especially at this time of year – they will sedate your brain so you can’t think clearly

3.Nurture friendships – healthy relationships boost the immune system.

4.Brainstorm with friends for ideas on how to party without drugs and alcohol. Alcohol acts as a depressant – not something you want to contribute to as we head into shorter, colder days.

5. Staying active is essential to emotional health and emotional health has a direct impact on physical health. Check out this website for interesting information on how exercise is one of the best medicines for stress.

http://www.imt.net/%7Erandolfi/ExerciseStress.html

Kindness decreases Stress

2007-11-13T10:43:00.000-05:00

Much fear and anxiety is based on a self-centredness. It is natural, in many ways, to be centred on the self. The human organism does need to watch out for itself. At the same time, a constant preoccupation with our own concerns can make our world seem very small. We can spend so much time thinking about our assignments, our finances, our relationships, ourselves, that we don't even realize that we are actually thinking the same kinds of thoughts over and over and over .... and that these thoughts can be creating a physical stress reaction in our body.

Some interesting studies have shown that developing compassion is a good way to reduce anxiety and stress. Taking time for a kind action can be very simple. Getting out of your own thought circles and thinking of someone else is like allowing fresh air to clear your mind

Some simple ideas for practicing acts of kindness once a day:

Thank a teacher for their work

Help someone with a computer problem

Wash someone else’s dishes

Hold a door open for someone with a load of books

Smile at someone

Take a moment to notice the cafeteria staff - learn their names - say hello.

Say good morning to security staff.

Noticing the people in your environment is a simple way of getting out of your mindlessness.

Being kind to yourself is very worthwhile as well of course! Taking time for 5 slow, deep breaths is worth far more than the constant problem solving mode our minds are usually caught up in.

Good luck.

Active Stress Busting

2007-11-13T10:25:00.000-05:00

Physical fitness is the cornerstone of all wellness. Developing and maintaining an active lifestyle is critical to your chance of success in all endeavours.

Exercise can actually increase your stress threshold. This means you can handle more stress when you maintain an active lifestyle.
Physical exercise is one of the most powerful “drugs” you can give yourself to keep your mind and body going strong.

Go for a walk, join a kick boxing class, dance at home. It is important to exercise for good health and well being, not just to lose weight. Choose things you enjoy - it is not meant to be a punishment! It is about developing a lifestyle that brings you pleasure.

You might want to try working out in the morning at the fitness centre before classes so you can feel energized for the day.

When you understand how important physical activity is to a strong, healthy mind, you will never again decide you don’t have time for exercise because you have too much studying to do!

This site has a wealth of knowledge on just how the mind and body are intricately connected and on how powerfully exercise impacts our quality of life.

http://www.fi.edu/brain/exercise.htm

At this site you can go to the physical section for good ideas on different types of exercise.

http://www.mala.ca/mariners/mental.htm

Let Food Be Your Medicine

2007-11-07T09:24:00.001-05:00

Food has an incredible effect on how you feel. Most people have no idea the power food has in affecting how they think and feel.

Start the day with good food. You need to feed the body so the mind can feel energized and clear.
Food affects clarity of mind and calmness of body.

Nutrition is one of the most important factors in maintaining good overall balance in your health. A bowl of hot or cold whole grains cereal (not the kind with sugar listed as the second ingredient!) with nuts or fresh fruit on top is an easy, excellent routine to get into. There are many good cereal, fruit and nut choices to choose from so you look forward to this important, easy habit.

“Let your food be your medicine, and your medicine be your food.” Hippocrates

At this site you can take an assessment to see how you shape up as far as eating and activity health

http://www.dietitians.ca/public/content/eat_well_live_well/english/eatracker/

Here is some information on eating disorders. If you have concerns about yourself or a friend, make an appointment with Valerie in Mind and Wellness up in the Student Success Hub.

Info on eating disorders
http://www.nedic.ca/

Don't Sweat It

2007-11-02T15:40:00.000-04:00

Place one hand on your belly, breathe slowly and deeply, feel your hand rise and fall. Let your shoulders drop and feel your body relax and renew.

Try an experiment by doing this each hour in a day and see how it affects your day. Do it with a friend so you can remind each other.
Relaxation has a cumulative effect. If you include a brief period of relaxation into your daily schedule, your body’s ability to relax will increase.

“There is more to life than simply increasing its speed.” Ghandi

Remember – you have choices when it comes to your anxiety. A well cared for body creates a relaxed mind. While you are here at college learning “the tools of your trade” you will need to learn how to care for yourself as well. Learn to eat and sleep well. Learn what relaxes you, what brings you pleasure. And learn to use substances wisely.

Remember as well – it’s ok to drop a course, end a relationship, let go of some commitments –all of these things can be done with gentleness. It’s when we tell ourselves we have no choice, no way out, that we create a sense of incredible anxiety or depression. Reach out for support and help if you feel you overwhelmed. You can find some good relaxation techniques at this site.

http://www.optimalhealthconcepts.com/Stress

There is also a site on youtube. Just type in "relaxation" at the youtube site and you have the option of 3 minute, 5 minute, even 30 minute relaxations that are quite wonderful.

At this site look under “How to overcome test anxiety?”
http://www.mala.ca/mariners/mental.htm

Tolerating roommates and being a tolerable roommate

2007-10-22T14:30:00.000-04:00

The greatest conflicts are not between two people but between one person and her/himself."
--Unknown

Try to remember that each human being is trying for the same thing you are-to be happy and at ease. Don’t demonize those you don’t like.

“Peace starts within each of us. When we have inner peace, we can be at peace with those around us.” Dalai Lama

If you are having difficulty, try to address it immediately. Don’t tell yourself it is “no big deal.” Talk with the person you have an issue with. If you are unsuccessful in resolving the problem, you can talk to your RA or the residence staff.

This site has tips for living with roommates.

http://www.iamnext.com/people/rmatedorm.html

Feeling the squeeeeeze

2007-10-19T09:44:00.000-04:00

Mid-terms! Major assignments! Group projects! Presentations!

You are now hitting the half-way mark of your semester. Are you starting to have some doubts about your ability to succeed in your post secondary education? There are lots of supports at the College to help you reach your goals

Fear not because fear just is not a helpful emotion at this point. A little stress isn't bad if it is the good kind of stress that motivates you to decide you can skip a TV show or two and maybe reduce the party commitments a little.

Fear itself though, creates a whole series of reactions in your body and brain which do not create an ideal internal situation for clarity of mind!

A few disappointing test results, a bad mark on an assignment? It happens to lots of students. Your best strategy at this point is not to linger and brood on what cannot be changed. Give yourself and your friends some pep talks and move forward. Take good care of yourself and your friends. Make each other good meals. Encourage each other to take time for the gym or a walk. Remind each other to get some sleep. Set up some study group times to encourage each other in staying focused and committed to your goals.

A mind that is anxious or full of fear does not learn easily. Relax your mind. Check out YouTube where you can type in "relaxation" and you will see many options for 5 min, 10 min or half hour relaxations. Or try out the relaxation/meditation every Tuesday and Thursday from 12-12:30 in room 2L26.

If you are finding you really do not understand some of your class work or feel unable to get yourself on track don't forget you have a student success mentor who can help support you and get you ON TRAK. You can book appointment time through Jodie in the Student Success Hub just above the computer lab.

The mentors also offer workshops on time management,coping with stress and notetaking. Check out the workshops remaining for this semester.

October 29 Student Success: Making It Work
4:00 pm in Room 2H16

November 5 Student Success: Making It Work
4:00 pm in Room 2H16
6:30 pm in Rez Common Room

November 12 Student Success: Surviving The Crunch
4:00 pm in Room 2H16
6:30 pm in Rez Common Room

Remember you are not alone here at the college. There are many supports to help you to succeed. We have counselors and a mental health nurse. You can make appointments with them as well through Jodie in the Student Success Hub.

Take a couple of deep breaths, roll your shoulders and let them drop. Another couple of deep breaths and reeeeelax your mind, feed it good food, give it some restful sleep, take it out for some fresh air. It will respond by learning with more ease and allowing you a feeling of peacefulness rather than stress.

Health Sexuality

2007-10-19T09:33:00.000-04:00

I think it may be a sad comment on the state of our evolution that when we talk about healthy sexuality we usually mean how to avoid sickness and even death.

Healthy sexuality is more than protecting yourself from disease and pregnancy. These in themselves are extremely important issues. Also of great importance is developing an understanding of your own sexuality,how you function emotionally and knowing how to experience one of the great pleasures of our humanness without ignorance and shame.

Young students can be particularly vulnerable to unpleasant or even traumatic sexual experiences due to the use of alcohol and other substances. Using puts you at risk of making choices you would not usually make. Just a few moments of poor choice can create a lifetime of consequences. You also miss the exquisite experience when you are not fully present due to altered consciousness.

This website offers a really interesting discussion of the many facets of sexuality exploring more than just sexual feelings and sexual intercourse. It speaks to issues of body image, sensuality and how we view ourselves in our gender roles.
http://www.advocatesforyouth.org/lessonplans/circlesofsexuality3.htm

Loyalist College is a Rainbow positive college. Rainbow community includes gay, lesbian, bisexual, trans, two-spirited and any other alternative you can think of as well as their allies. We have a weekly drop in group and an on-line Rainbow Message Board. For access info to either connect with Valerie in Mind and Wellness Services in the Student Hub or email her at vgeen@loyalistc.on.ca

This is a great site with quizzes, virtual scenarios and the sex-fu challenge (a video game that challenges your sex knowledge)
The site offers a demo on using condoms as well as info on how to make a dental dam out of a condom. It has loads of other useful, up-to-date, down to earth, real life info.
www.sexualityandu.ca

Specifically addressing gay, lesbian, bi-sexual, trans, queer, etc.
http://www.advocatesforyouth.org/glbtq.htm

Sleep. Who Needs It?

2007-10-11T15:08:00.000-04:00

There are so many more interesting things to do with your time than sleep, right? You have classes and assignments and tests. Maybe you have a job as well. You've got to spend some time with friends and have some fun; and staying fit takes some time too. Now, when exactly is there time for this sleep business?

Our culture in general has a sleep debt. Your poor human body unfortunately is not going to let you get away with so little sleep for long. As you get further into the school year, you may notice you have a shorter fuse? Get irritated by very small annoyances? Can't seem to focus for long? Reach for sugary treats of coffee more often to give you a quick boost? Can't get those assignments done as easily as you did before?

Sleep is one of most basic human needs for reeenergizing. Sleeping and eating disorders are becoming more prevalent among college age students.

Most college students fall short when it comes to getting enough sleep. Sleep is a powerful tool for maintaining balance. Sleep deprivation can hurt academic performance and increase stress. Sleep requirements vary for each individual but studies show college students need more than 8 hours/night! No kidding.

Learn to say NO. You won’t be able to do everything. And after a while nothing you do brings you any real satisfaction if you feel a constant sense of fatigue.

I heard a student in the halls last week calling out to a friend as they headed home for the weekend "And don't forget to get some sleep!" What a great friend. We all need those words ringing in our heads reminding us.

You will find some great tips at this site on how to develop some good sleep habits.

http://www.behavioraltech.com/downloads/sleepProtocol.pdf

http://www.yogasite.com/sleep.htm

Look in the sleep and wellness section on this site.

http://www.mala.ca/mariners/mental.htm#Sleep%20and%20Wellness

Brain Holidays

2007-10-05T16:01:00.000-04:00

Recently a lot of scientific research has been done on meditation. Following are just some of the benefits research has confirmed:
1. A relaxed, calm state of mind becomes a learned response when practiced continuously over time. Imagine remaining calm in any situation!
2. A large percentage of doctor office visits and counselling appointments are related to stress. Meditation is one of the best tools for coping with stress.
3. It increases concentration and focus ability

Meditation instruction and practice is available to any student at Loyalist on Tuesdays and Thursdays in Rm 1L26 from 12-12:30. Drop in and try it out.

This site has a wealth of information specifically directed toward college students. You will find sections on all aspects of health – mental, emotional, physical and spiritual. It speaks about the negative emotions most common to college students and gives tips on how to deal with them.

http://www.mala.ca/mariners/HomePage.htm

MAD Student Society

2007-09-26T10:42:00.000-04:00

Mad Students Society (MSS) is an organization run by and for students. MSS was created to provide peer support, advocacy and self-empowerment for students experiencing "mental health" issues in post-secondary institutions. You can check them out at the following website.

http://www.madstudentsociety.com/

Whether you have a diagnosed mental illness or whether you just wonder if there is something "just not quite right," it is a good idea for all college students to have some information about mental illness. This is the age group where problems of this kind can start to show up and students often have misconceptions about what mental illness is. They think it can't happen to them.

Recently Margaret Trudeau,the former wife of Pierre Trudeau (Prime Minister of Canada from 1968-1979)spoke in Belleville. She did not believe that she had a mental illness for many years and spoke of the poor decisions and choices she made; the suffering she put herself and loved ones through and her great delight in being well now and being able to encourage others to seek help. She told the audience that she is often called courageous to be so public about what is often seen as a shameful illness. Margaret Trudeau said she did not feel like it took courage; she just felt so happy to finally understand she had an illness that could be treated and she wanted to encourage anyone who is struggling to at least ask for help and get assessed.

Check out the posters around the school. “Face Mental Illness” features ordinary people who are out of the closet about their mental illness – face the reality of mental illness by learning more about it.

“Too few Canadians know about the burden of mental illness on our society, and too few sufferers seek help when they need it. Mental Illness Awareness Week seeks to raise awareness of the level of mental illness in Canada; to reduce negative stigma about mental illness amongst the general population and health care professionals…” MIAW

Mental Illness can happen to anyone, at any age. The World Health Organization says it is 4th in the top 10 disabilities world wide. One of the best strategies to prevent illness of any kind is making a commitment to yourself –Maintain balance with basic self care. A healthy diet, adequate sleep, physical activity, relaxation and a good support network of family and friends.

Some people view mental illness from a biomedical model; seeing it as a result of genetics and neurochemistry. Others view it from a psychosocial perspective; linking it to “life events.”
Both points of view have validity and however you view it, the stats are significant enough to suggest everyone will be touched by it in some way over their life – be it a family member, loved one, friend, co-worker or self.

This web site features the stories of the people you see in the “Face Mental Illness” posters around the school. The website also has lots of information on mental illness and the impact it has on individuals, families and communities.

http://www.miaw-ssmm.ca/

Some great sites for information on mental illnesses.

http://www.cmha.ca/bins/index.asp

http://www.mooddisorders.on.ca/

http://www.camh.net/

This site is a good site for holistic information specific to depression. It also has a discussion group moderated by health professionals.

http://www.depressioncenter.net/

Party SMARTS

2007-09-26T10:39:00.000-04:00

At last -you are totally your own boss at this point in your life –open to all possibilities. Making responsible choices about all the new possibilities will set standards for the rest of your life.

Use of any substance is going to be totally up to you. Some students use alcohol, tobacco and other drugs to deal with stress. When you are finished drinking or smoking you are still stressed – you haven’t really dealt with the stress. As well, if you are using substances to deal with stress, you miss the opportunity to develop your own personal coping skills.

Some students use alcohol and drugs to feel more at ease in social situations. Again, if you don’t balance your use, you aren’t developing social skills, you are developing drug skills.

Binge drinking puts you at risk. (Binging is defined as 5 or more drinks in one session.) Every year students who thought it would never happen to them end up with alcohol poisoning. You are particularly at risk when you play drinking games.

Party smart and avoid binge drinking. Be creative – party drug and alcohol free. What a concept!

Learn to say NO. Don’t be led by the herd mentality. Be clear with yourself about making your own choices. No one makes you do anything at this point in your life. You are free to choose and free to be responsible for yourself.

Some party smart tips and info:

1) Go out with a group of friends you trust and have clear agreements about making sure everyone gets home safely.

2) Those most at risk for assault are those who are getting drunk frequently. Talk to a friend if you are concerned about their behavior. Encourage them to see one of the counsellors here at Loyalist.

3) Females and males have different notions about what they want when they are being "sexual." Females may be ok with kissing and some "making out" whereas males may feel this means they have permission for full sexual intercourse. It is important to know that whether you are male or female, you have the right to say "NO" at any point. Even if you have indicated you are ready for a full sexual encounter, you can say NO at any point. This is not bizzare behavior, nor is it "being a tease." This is adult, responsible behavior and people who call you names for the choices you make or make you feel ashamed do not have your best interests in their heart. This is not a person you want to be intimate with!

4) Alcohol and other drugs alter your awareness levels; that is why you use them, right? You want a break from your usual state of mind. Fine. Just remember that this is not a state in which you want to have a sexual encounter.

At this website choose "substance use" from the list of topics on the left and then choose "frequently asked questions (FAQs)" on the right for interesting facts on drugs and alcohol.

http://www.canadianhealthnetwork.ca/

This site offer some good tips for “drinking smarts.”

http://www.mta.ca/departments/sss/personal/booze.html

Overwhelmed yet?

2007-09-11T09:21:00.000-04:00

A good tip for staying balanced is to be sure you are clear about your goals. What is it you want from this year?

Getting organized right at the beginning is going to make your year a LOT easier. Being organized can reduce your stress and increase your chances of success.

The student agenda is a great resource for keeping yourself organized. It also has information about all the support services available to students.

If you are not sure where to start – ask for help – Jodie in the Student Success Hub can point you in the right direction.

Student Success Mentors will be running workshops on Time Management , Study Skills and Managing Your Stress so check in with your Student Success Mentor early in the semester. They are also available to help you on a one to one basis.

Paying attention to your physical, mental, emotional and spiritual being will help you feel balanced. Be sure you are balancing fun time and academics - both are important.

Nourishing yourself physically can mean moving your body - a walk, climbing the stairs to get to class or playing on the intra school baseball team.

Physical nourishment also includes making sure to include fruits and vegetables in your daily meals, having some care about the amount of sugar and caffeine you put into your body and giving your body the chance to have 7-9 hours of restful, nourishing, replenishing SLEEP! Yes, sleep is something humans need.

Nourishing yourself emotionally includes spending time with people whose eyes light up when they see you, extending kindness to someone and noticing your own strong qualities.

Mental nourishment is almost a given at school. Here you are in college. Your mind has lots to be curious about and lots of interesting, knowledgeable people around. Your mind also enjoys vacations from its usual busy rounds so be sure to let your mind relax into a visualization or meditation. You can find some great meditations on YouTube - just type in relaxation and you will get a variety of different lengths and types.

To nourish yourself spiritually can mean time alone listening to music that feels like it soothes your soul. It might mean a few quiet moments in the garden or some quiet time thinking about qualities that are important to you such as kindness, forgiveness or generosity. Spirituality means different things to people but in general it refers to the sense of something bigger than just the physical body, bigger than just yourself.

These sites have great info particularly relevant to college students on issues of time management, study skills, social skills and dealing with stress to name a few.

http://www.iamnext.com/living/balance.html">http://www.iamnext.com/living/balance.html

http://www.edu.gov.on.ca/eng/career/time-man.html">http://www.edu.gov.on.ca/eng/career/time-man.html

http://www.mala.ca/mariners/mental.htm">http://www.mala.ca/mariners/mental.htm

The Homesick Blues

2007-09-11T08:58:00.000-04:00

This much I know. There are a lot of people out there feeling homesick. Once the excitement and newness and sense of freedom wears off and you start to settle in to college life; the homesick blues can hit.

You might think no one else is feeling like you; everyone else is too cool to care or they may seem really socially smooth. Believe me, there are lots of students feeling the same as you.

All those annoying family habits you were so happy to be free of, may now seem achingly sweet and far away. You couldn't wait to get here and now you can't wait for Thanksgiving to get home. Life is so funny like that. Once you are home for Thanksgiving, you might just be dying to get back to school again!

You will get through the blues - the homesickness does pass. Here are a few suggestions to help you make it through the night.

1) Talk to someone. Either a roomate you trust or a friend or classmate or let them know at home. Talk to your RA or make an appointment with one of our counsellors. Talking about it doesn't make you a failure - it will help lessen the distress. Allowing yourself to admit what you are feeling can help to start the letting go process.

2) Get out and get involved - school sports, student government activities, class group projects, study buddy or gym buddy - every one in their first year is in the same boat. Everyone is new and many are hesitant or shy. It can help to remember this as you try something new.

3) It's good to have familiar objects around you but take care not to spend all your time looking at photos of your beloved friends and family. Get out and look at some new faces.

4) Make a group meal with new roomates or invite some classmates for a pot luck.

5) Avoid making rash decisions about leaving college. It is important to give yourself time.

6) Don't go home every weekend. Start to build a life at school.

7) Be patient with yourself, give yourself time. It WILL pass.

Making New Friends at College

2007-09-11T08:46:00.000-04:00

You made it. You have a life! You are getting a college education. The social scene is probably not what you are used to though. It might look sweet, but it might also look a bit intimidating.

You might have just come from high school where you've been with the same crowd for some time. You might have come out of the work force and you are used to a familiar group of co-workers and friends. Or, maybe you already have family, a job and a long-term set of social contacts. Whichever it is, the college social scene can seem exciting, challenging, daunting and even overwhelming.

College is a place where you can make life-long friends or where you can simply enjoy some light social contact with fellow students before you head back to family and well known friends.

Whichever is the case for you; friends are one of the great joys in life. One very important factor that determines how healthy a person is happens to be friendships. Studies show that people who have good supportive friends are ill less often and have greater longevity!

Commit to speaking to one new person every day this week. Or, at least commit to smiling at one person every day and see what happens. Studies show that behaving in a happy way (eg. smiling) can actually promote the feeling of happiness. A real example of “fake ‘till you make it.” Try the experiment.

Be comfortable and be yourself. Other students are just as nervous as you are. Trying to appear something you are not sets you up for discomfort.

If you want to make friends – be a friend – offer your help – lend a pen – participate in school sponsored events, set up study groups or meet for coffee.

If you are living in res – leave your door open – invite people in for a snack. Don’t use up all your time communicating by email with old friends from home – take some time to get out and meet some new people.

“The best way to experience true nurturing is to give true nurturing.” Caroline Myss

Good friends push us to develop the best in ourselves.

You can check out this site for ideas on how to develop some friendships, resolve conflicts and improve your communication skills.
http://dev.iamnext.com/people/makefriend.html

Students Staying Balanced

2007-08-30T14:27:00.000-04:00

Wellness is about BALANCE in all aspects of being human. This means you give attention to your physical, mental, emotional and spiritual wellbeing on a daily basis. Each of these factors is interconnected.

Being extremely physically fit but not leaving time to nurture friendships or spend quiet, reflective time to nourish the spirit leaves you feeling unbalanced.

This blog will have weekly tips and ideas for developing a balance for yourself. Check in with yourself daily on your four different aspects– physical, mental, emotional, spiritual – to ensure you give attention to each.

Meditation sessions for Loyalist staff and students– Tuesdays and Thursdays from 12:00 until 12:30. You are welcome to drop into Room 1L26 for some quiet meditation instruction and practice. Instruction will begin at noon and then practice begins at 12:15. There will be no entry to the room after 12:10 to allow for some short, uninterrupted meditation. Everyone welcome and you don’t have to be able to sit cross legged!