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Category: Community

  • Sher Vancouver: Vancouver’s LGBTQ+ South Asian Non-Profit

    Sher Vancouver: Vancouver’s LGBTQ+ South Asian Non-Profit

    Sher Vancouver LGBTQ Friends Society, or “Sher Vancouver” for short,” is an LGBTQ+ registered charity that provides for the B.C. South Asian community.

    “Sher” is a Persian word meaning “lion.” All Sikh men adopt the middle name Singh which means “lion”, and all Sikh women adopt the middle name Kaur, which means “lioness or princess” in Punjabi, respectively.

    Originally established in April 2008 by Alex Sangha, Sher Vancouver evolved from an online Yahoo group to a registered charity in nearly 15 years.

    Services Offered

    Courage Fund

    In partnership with No Fear Counselling, Sher Vancouver’s Courage Fund provides 100 sessions (the equivalent of $14,000) of counselling to the organization’s members in crisis.

    They help refer people to counselling sessions available in multiple languages and multiple locations throughout Metro Vancouver.

    Peer Support Groups

    Sher Vancouver offers three support groups:  Pyar is Pyar, The Dosti Monthly Meet Ups, and Women’s Group.

    Sher Feline and Sher Jupiter also launched in 2017, utilizing Facebook to connect LGBTQ+ South Asian women, men, and other gender-marginalized groups.

    Pyar is Pyar is the newest group, which launched on January 8, 2023. It’s an in-person weekly peer support group for individuals 19-30. “Pyar is Pyar” means “love is love” in Hindi.

    Films

    My Name Was January

    In 2018, Sher Films, the organization’s film division, released its first documentary, My Name Was January. It highlights the life of January Marie Lapuz, a trans woman of colour who served as Sher Vancouver’s social coordinator. Lapuz was murdered in 2012, and the film is a memorial and eulogy for her.

    The film celebrates her life and discusses discrimination and violence towards trans women.  Sher Vancouver further honours her memory with its Youth Leadership Award in her name, given annually to youth aged 16-30 involved and committed to the LGBTQ+ community.

    Emergence: Out of the Shadows

    In 2022, Sher Films produced its first feature film, Emergence: Out of the Shadows. The film focuses on three main individuals, Amar “Alex” Sangha (the founder of Sher Vancouver), Jag Nagra, and Kayden Bhangu, as they document their experiences of queer South Asian identity.

    The film’s main point is that “for a gay or lesbian kid growing up in a patriarchal culture,” it isn’t guaranteed that a family bond will remain the same after coming out.

    My Name was January and Emergence: Out of the Shadows can be viewed on YouTube for free.

    Other Endeavors

    Aside from the services listed above, Sher Vancouver also manages:

    • A podcast
    • The Out and Proud project, which profiles the stories of LGBTQ+ South Asians worldwide
    • Outreach workshops and film screenings
    • Community LGBTQ+ resources
    • A student practicum and mentorship program

    Upcoming Projects

    Sher Vancouver has launched the The Sundar Prize Film Festival, celebrating impactful films with stellar storytelling.

    Alex Sangha and Emergence: Out of the Shadows director Vinay Giridhar encouraged filmmakers to submit their creations delving into topics such as:

    • Human rights
    • Marginalized people, including people of colour and LGBTQ+ individuals
    • Environmentalism and climate change

    Films released after December 25, 2020, are eligible to win up to $5,000 in cash prizes.

    The award officially opened on December 25, 2022, and closed on January 1, 2024. The event will be held on April 11 to 13, 2025.

     

    As Sher Vancouver approaches its 15th anniversary this year, the organization can celebrate its many efforts toward the LGBTQ+ South Asian community. From counselling, support groups, films, podcasts, and other resources, Sher Vancouver continues to widen its reach as a registered charity.

  • The Importance of Utilizing Mental Health Services on Campus: Post-Secondary and the Archetype of the Depressed College Student

    The Importance of Utilizing Mental Health Services on Campus: Post-Secondary and the Archetype of the Depressed College Student

    As the leaves begin to wilt into shades of amber and brown, we’ve found ourselves at the start of another school year. For some of us, this will be a nerve-wracking (but exciting) year of change as we enter a new school environment, be it high school or a post-secondary institution. For others, it’s just another school year. However, since beginning university, I have noticed that there is a significant difference in preparing yourself to head back to post-secondary than there is for high school. For one, there are so many stereotypes surrounding post-secondary students; in the eyes of society, we’re either party animals or surviving off an hour’s sleep with nothing but coffee and instant ramen in our system to keep us afloat. In any case, neither of those is very healthy. University has been normalized as an incredibly strenuous time in your life. You’re faced with an incredibly heavy workload and a ton of new responsibilities. On top of that, it can be difficult to make friends in such a large environment. You go from seeing your friends every day in high school to once a week in your classes (and that’s if you’re lucky).

    The point is that post-secondary is no walk in the park; it’s designed to be difficult. This can have a highly negative impact on one’s mental health. Now, this isn’t exactly anything new.

    Mental health challenges have always been a large cause for concern amongst post-secondary institutions. However, there has been a surge since the COVID-19 pandemic. In a nationwide survey of Canadian post-secondary students who had begun utilizing mental health services on campus, “95% reported feeling overwhelmed, 83.7% reported experiencing severe anxiety, and 81% reported feeling isolated and lonely” (Ogrodniczuk et. al qtd. in Moghimi et. al). With the growing mental health crisis on campuses, mental health resources have become a much

    larger priority for many campuses across Canada. Many campuses are now complete with wellness centers, support groups, counseling, accommodation services, student life programs, and so much more.

    So…There’s Help Available. What Now?

    Even if there are many resources available on campus, I can see why some students may be skeptical or resistant to reach out for help. What if people aren’t empathetic about your situation? It’s a campus; how effective can the mental health services actually be? Do I even have time to reach out for help? All of these questions can make it easy to turn a blind eye to the anxious skin-picking or lingering feeling of emptiness in the back of your mind. I know because I did it for a long time. I go to the University of Toronto Scarborough, where we have all the mental health resources you can imagine. Mental health and wellness are constantly promoted at the school, there’s a wellness center, mental health groups. But it wasn’t until the end of second year that I finally decided to get some help, even though I had been struggling with my mental health since I was about 14.

    Reaching out for help (especially on campus) can be intimidating. I was worried that I wouldn’t be able to function as a normal student anymore. What if they wanted to give me medication I didn’t want? What if nothing was wrong with me and I was just being dramatic? The worry started to invade my brain again. And if that’s happening to you, I need you to remember one thing. No one can do anything to you without your consent. Any mental health services available to you are up to you to take. Your body, your mind, your choice. You are the one in control. In my case, I began with some light counseling, and then I met with one of the family doctors at my campus for a mental health assessment for a diagnosis so that I could figure out how to get the proper treatment. It also helps that because everything was under the mental health services at my school, so everything was in one place. Not all campuses are the same. But my biggest piece of advice is to make use of what’s available to you. Your campus is essentially your home for the next few years, and you may as well try to make it as enjoyable as you can.

    Even if you don’t feel your mental health is struggling, sometimes it’s just nice to go to counselling to talk to someone about something that may be stressing you: an essay, group project, maybe even something unrelated to school like your job. Remember that being open and talking about your mental health with the right person never does more harm than good. It may take you a few tries to find the councilor you connect with or find the kind of therapy that feels right, but never give up. Keep trying; someone out there understands you.

     

    Works Cited

    Moghimi, Elnaz, et al. “Mental health challenges, treatment experiences, and care needs of post-secondary students: a cross-sectional mixed-methods study.” BMC Public Health, vol. 23, no.1, April 2023, https://doi.org/10.1186/s12889-023-15452-x.

    Ogrodniczuk, John S, et.al. “Who is coming through the door? A national survey of self-reported problems among post-secondary school students who have attended campus mental health services in Canada.” Counseling & Psychotherapy Research, vol. 21, no. 4, July 2021, https://doi.org/10.1002/capr.12439.

  • My New Normal: How My life Has Changed Since 2020 Because Of the Pandemic and Changes in Society (French version available)

    My New Normal: How My life Has Changed Since 2020 Because Of the Pandemic and Changes in Society (French version available)

    I’ll never forget the moment I found out that the whole world shut down. I was in my fourth year of university and, along with my fellow students, would have to continue classes remotely. Though things wouldn’t be the same, I (luckily) adapted quickly because this wasn’t the first time I completed courses online.

    My family and I remained as vigilant as we could. We only went out for necessities and created new habits like wiping down our groceries before putting them away. We also (like most others) got used to wearing masks when out in public as well as social distancing.

    While this was all occurring, people were noticing a spike in hate crimes towards those who are of Chinese/Asian descent. As someone who is Chinese, I felt alarmed and infuriated. Overall, this era of COVID-19 made me worry about things that I never was concerned about before.

    Through all of this, people were also discussing (and are continuing to discuss) the importance of looking after their mental health. I’ve always thought that it’s great how people are generally more open about it nowadays and was glad professionals were speaking on the significant impact these last two years have had on people in this respect. Ironically, however, I didn’t realize how much the pandemic has affected my mental health specifically until I was preparing for my graduation ceremony.

    My in-person ceremony was one of the first to take place since March 2020… and I was dreading it with every fibre of my being. I have had issues with social anxiety for several years and staying at home only made things worse. I knew that I should’ve been grateful to participate in an in-person ceremony (and I was), but the idea of being around so many people again after such a long time made me feel incredibly anxious. That night, after the ceremony happened and all the excitement was over, I couldn’t handle suppressing my feelings anymore and everything eventually spilled out.

    I guess one could say that my life has changed in a way where this situation has forced me to take inventory of what I need to do for myself. When I was much younger, I adopted an (unhealthy) habit of containing my negative emotions as a way to power through various challenges, and it also never seemed like I had a proper outlet to express how I felt. This containment has caught up to me lately, so I recognize now how it’s crucial for me to find effective ways to care for my own mental health.

    These past couple of years have forced me to take a closer look at how I deal with things emotionally. The difficult part now for me is letting go of this year’s-old habit and allowing myself to properly deal with my emotions. A hindrance is my self-esteem as I must recognize that I actually deserve to do so. I also tend to be very tough on myself, which has worked out in certain areas of my life, but I now understand that this shouldn’t be the case where long-term emotional issues are concerned.

    All in all, there are a lot of things I need to address, but major lessons I’ve learned from the pandemic are to remain more aware of how things are impacting me and ensuring I make better choices for myself. I know I’m a work-in progress, so engaging with this kind of reflection more often will help me navigate what needs to be done for my well-being.

  • The Role of Pets in Mental Wellbeing

    The Role of Pets in Mental Wellbeing

    By Rabia Khan

    We all need that little something that uplifts us instantly. And what more than your pets doing their role in perfecting your mental wellbeing, and we all agree to it fully! There is substantial scientific proof and evidence that shows the role of pets in enhancing mental wellbeing in human beings. Dogs have been used for multiple scientific and medical purposes for the impact they have on human beings. Dogs are the only creature that connects with people on a spiritual level. Here is the reason how pets contribute to mental wellbeing, you’ll be surprised to know some facts about your pets that you didn’t know before!

    Companionship

    A sense of belonging and of drive is essential for humans. As is the want to feel linked together, which alleviates isolation and offers delight. Pets can help people who are depressed by offering friendship, especially those who are aged or unwell. The addition of a beloved pet or dog to the daily lives of veterans suffering from PTSD has also been shown to enhance their psychological state. As a result, servicemen are urged to obtain dogs as buddies while they adjust back to the normal world.

    Non-verbal communication

    You often don’t need to communicate with your pets, if you ever feel sad, your pets are most likely to understand your feelings much better without even communicating. Besides, dogs are super loyal to their caretaker. That’s why many believe that dogs are the best healers for mankind. Pets support individual mental wellbeing by just being in their lives. After all, their innocence plays a huge role in our stressful lives.

    Make you happy!

    Spending time with your pets releases certain endorphins in your brain. Stroking a dog has been shown to boost the release of serotonin. Similarly, pets can also boost the levels of endorphins, dopamine and oxytocin. They can also activate various additional hormones which contribute to an individual feeling healthier. It has also been demonstrated that simply contemplating pets in our daily life can help alleviate unhappiness induced by disappointment or loneliness.

    Treatment for illness

    Pets are frequently used in treatment for those suffering from severe depression, PTSD, anxiety, autism, or a genetic disorder called Down syndrome. Dogs often serve older individuals by filling positivity into their lives. A lot of mental health and rehab centers use dogs as a therapy to help individuals affected by any illness. Some hospitals will often see weekly visits by dogs to enhance a patient’s moods, and it has been very effective so far.

    If you have a dog, cherish them, as they are a gift!

  • Curriculum Inclusion: Representing BIPOC History and Contributions in Schools

    Curriculum Inclusion: Representing BIPOC History and Contributions in Schools

    By Natasha Cooper

    In Canada’s unique and complex history, the stories of Black, Indigenous, and other people of colour or BIPOC communities have often been overlooked, written out, and silenced.  This reality is harmful to all students studying history, as it falls short of the primary reason why we teach students history; to understand the past so they can better understand the world and social-systematic structures they are currently living in.

    Recognizing and teaching BIPOC history is imperative for students to understand the full and diverse range of Canada’s heritage.  For far too long, an Anglicized curriculum emphasizing the triumphs of white settlers in this country has been the brunt of what Canadian students are taught in the classroom. These lessons fail to recognize the experiences of BIPOC communities, as well as any community that did not fall into a White, Anglo-Saxon and protestant background.  It is easy to see how such a narrow framework of history curriculum is harmful to students and society.

    While there are some lessons on the Atlantic Slave Trade as well as some more informal educational initiatives that take place in schools during black history month, many have noticed that the Canadian curriculum has large gaps in their curriculum on BIPOC experiences and contributions in Canada. Furthermore, when the history of minority groups is discussed, especially those of African descent, mostly negative experiences and stories are considered.  While of course, students need to be aware of the historical injustices that have taken place against BIPOC communities, it would also be beneficial to include the cultural history and positive impact of these peoples as well. It is necessary that further exploration of the experiences of BIPOC communities in Canada, both the good and the bad, are present in history lessons to ensure that students from all backgrounds feel positively represented.  Lessons on African civilizations and the achievements of black scientists, for example, are scathingly absent in the classroom.

    Another matter of concern is the inconsistency of the curriculum taught in schools. Unfortunately, what students are learning in History varies from classroom to classroom and can also be largely dependent on the teacher they have. This means that for a more inclusive history to be taught, school boards across the nation must do more to ensure that these lessons are mandatory within the curriculum.  Black people across Canada, more specifically educators and parents, have been campaigning for more teachings on the black experience in Canada for decades now.

    Only very recently, perhaps in light of the BLM movement are their voices finally being heard. British Columbia has made steps to include more elective history courses including Asian Studies, Genocide Studies, and BC First People’s Studies.  More elective courses covering a more diverse set of history is a great step forward but still lacks assurance that all Canadian students have a mandatory baseline understanding of our shared history with BIPOC communities. Teachers might find there simply are not enough hours dedicated to history to include all significant peoples and stories. This might mean that maybe these themes and lessons should also be highlighted in English, Social Studies, Geography, and other humanities courses.

    BIPOC inclusion in history can have a profound impact on self-esteem and a sense of belonging.  BIPOC students seeing themselves reflected in their curriculum is both validating and empowering.  By learning about the resilience, resistance, and achievements of BIPOC people, students can become more engaged in their own communities and be drivers of social change and justice.  If educators and school boards can take more steps to diversify mandatory history curricula, students will experience a more nuanced and accurate understanding of how our nation has come to be one of the most multicultural countries in the world.

  • Loneliness in the Age of Social Media

    Loneliness in the Age of Social Media

    By Rabia Khan

    Loneliness is increasing in youth at the speed of a thunderbolt. Where social media is consumed to fill the dark void inside our souls, it is also contributing to feelings of immense loneliness and this cannot be avoided easily at this time and age.

    While social media transmits useful information, at the same time the digital world fuels dark energies into our lives unwillingly. Loneliness is one of the worst feelings ever and social media enhances it more.

    For some people, embracing self-isolation mode is easy because they are so used to being alone all the time, but for people who constantly sit on their phones every day, a cloud of loneliness can unwrap their mind, body and soul. Loneliness can take over the lives of people and put their mental health on the edge. Watching Instagram reels daily and scrolling Instagram feeds can become highly addictive and can lead to unhealthy coping mechanisms. Escapism feels overwhelming when you become lonely and lost in the age of social media.

    At times, people tend to become fragile and vulnerable, and it is during these sensitive times, that they feel an increasing need to consume social media. It feeds the mind in the most unhealthy ways and some don’t even realize it.

    The pressure often gets to people, to be ‘perfect’ in a public setting, and to escape such situations, social media becomes the only way to avoid reality and the present moment. The majority of youth is hyper-dependent on social media just to ignore the outside world or inhibit any sort of human interactions.

    Loneliness has become the new social norm in the age of social media and the youth are adjusting to feeling lonely quite well. The high rate of suicide is increasing due to self-isolation among young people. However, with that being said, substance use and drug/alcohol addiction have also been increasing due to loneliness. The consequences of being addicted to social media come with many cons and fewer pros.

    The current generation seems to be lost, yet comfortable in their loneliness. We cannot mix loneliness with being self-sufficient and independent. A lot of people misinterpret and misunderstand being alone all the time with their phones.

    Limiting the use of social media can make people feel less lonely, only if they treat their mental health disorders and learn to interact and mix with the outside world. Many young people are prone to experiencing identity crises because of self-isolation. Mental health is at risk due to excess consumption of social media, which pulls the youth into various pressures. This in return, forces them to become lonely. Social media is a form of escapism that puts many at risk of suicide.

    Self-care tip: Give yourself a social media detox, and become conscious about your current surroundings. Practicing new habits and unlearning old ones can inhibit feelings of loneliness and help control excessive social media consumption.

  • Here Comes the Sun: How to Cope with the Winter Blues (French version available)

    Here Comes the Sun: How to Cope with the Winter Blues (French version available)

    It’s Reading Week but your part-time job has called you in to do more shifts as one of your colleagues is sick. At the same time, your high school best friend is celebrating her 21st birthday and you’re the designated person to organize her Zoom birthday party. It’s obvious you have a lot on your to-do list, and you find yourself overwhelmed and unable to start on anything to cross something off it. However, in past years at around the same period, you’ve had a lot on your plate as something unexpected always came along, but you’ve handled those times like a pro. What makes this year different?

    Most likely you’ve succumbed to the so-called “winter blues,” which is common when the days start to get colder and darker. It is a normal human process, though the effects may be different from person to person; some may feel sluggish, while others lose their appetite. However, if the effects are more severe like feeling hopeless about the future, then it might be more than the winter doldrums, but rather Seasonal Affective Disorder (SAD). In this case, it may be best to consult with your doctor.

    SAD as a condition was first clinically diagnosed in the 1980s when physician Norman Rosenthal moved from South Africa to the United States and noticed how he became unproductive during winter months and recovered by springtime. After this observation, he collaborated with his colleagues at the National Institutes of Health to conduct research on how light exposure affected circadian rhythms, which are 24-hour cycles that make up the body’s internal clock, running in the background to carry out essential functions and processes. The research would in turn pave the way for light exposure therapy.

    Many are unaware of how important sunlight exposure is to our physical and mental health. And when the days are shorter like what happens in winter, we are deprived of that much-needed sunlight exposure. A normal dosage of sunlight (5 to 15 minutes) gives us Vitamin D, which is essential to modulate cell growth and reduce inflammation. Sun exposure also helps improve our mood, promotes better quality of sleep, lowers blood pressure, and leads to stronger bones.

    Fortunately, there are ways to deal with the lack of sun exposure without necessarily falling prone to the winter blues. Here are some that you can try out:

    Start the day on a positive note… literally.

    Keep a notebook and a pen close on your bedside table, and make it a point when you wake up in the morning to write down three things that you are blessed to have in your life or you’re grateful for. This will set a more positive start to your day.

    Create a pleasant space.

    When you look out your window and all you see is a blanket of white snow, it may be hard to get your mind off the doldrums. However, a good way to conquer winter gloom is to contradict what’s going on outside by setting up a spring- or summer-like study or work nook in your place. Decorate your desk with the brightest-coloured flowers you can find in your corner store and spritz on some citrus scents.

    Dress in clothes in cheerful colours.

    Our garb also plays a role in our mood, and wearing sunny-coloured clothing can do a lot to help turn things around. But which colour to choose, you may ask – yellow, orange, or green? Well, an unspoken rule is if you can stop traffic with the colour, then you’re doing it right. Another way to beat the winter lull with your outfits is to go for softer fabrics because they give you that cuddly feeling.

    Get light therapy.

    If you’re unable to go out for natural light therapy, the next best thing is using light boxes that produce a bright white light. Several options are available online to suit one’s aesthetics and personal needs, but remember to follow health and safety protocols when using one. For instance, you should not directly look at the light; rather keep it in front of you or to the side.

    Do an activity you enjoy.

    Too much studying or working can take its toll on anyone. So find the time to give yourself a break and take this time to do something you enjoy, whether it’s rewatching your favourite movie, listening to your most-cherished band, or playing online games with your family or friends. Doing so will take your mind off the things that cause you stress, and you’ll feel refreshed and re-energized.

    Now that we’ve looked into ways to rid yourself of the winter glumness, it’s time to let the sunshine in!

     

    SOURCES

    https://luminohealth.sunlife.ca/s/article/How-to-survive-the-winter-blues-in-Canada?language=en_US

    https://www.breakthroughs.com/foundations-science/science-behind-winter-blues

    https://www.tricitymed.org/2018/08/5-ways-the-sun-impacts-your-mental-and-physical-health/

    https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

    https://www.huffingtonpost.ca/entry/bright-colors-beat-the-winter-blues_n_5a0f1373e4b0e97dffed0723

    https://www.health.harvard.edu/mind-and-mood/shining-a-light-on-winter-depression

  • Addressing Food Insecurity Among College and University Students

    Addressing Food Insecurity Among College and University Students

    By Rabia Khan

    Students who travel abroad for higher education know the pain of living separately from their parents and family. They are forced to leave a very comfortable and privileged life behind to pursue their dream in a foreign land. But many fail to foresee the consequences and challenges that come along the way when you are on your own. While this self-efficient journey can surely become life-changing, some face the hurdles with a high head!

    Food is the source of human life; when you’re unable to receive sufficient food, things can become overwhelming. Thousands of post-secondary students experience food insecurity in day-to-day life. Here are some ways you can fight food insecurity as an international or domestic university or college student!

    Food banks

    It is not a shame to rely on additional resources like food banks; some people feel overwhelmed by utilizing services provided by public organizations. Food banks are one of the most effective options to fight food insecurity. Many of them provided monthly packages or weekly groceries without any cost. Food banks majorly benefit students as they don’t get enough time to cook their meals and are most likely out of funds.

    Food pantry (university/colleges)

    There are some universities and colleges that run a weekly food pantry benefitting all students who are in need. They provide a wide variety of options for students and believe in the idea of food sustainability. Besides, the food pantry provides fresh stock for free.

    Community centers for youth

    As an international or domestic student, times can get rough. It is important to know that you are not alone; you can have full access to community centres especially run for youth and reap benefits from them. They not only provide help with low-cost/free housing but also assist with free groceries and free meals!

    Free meal programmes

    A student struggling with food insecurity can welcome a lot of stress in life. It is very essential to rely upon useful resources and receive early assistance as soon as possible. Some Non-profit organizations endlessly work to better the lives of vulnerable people and those who are affected by food scarcity. That is when free meal programmes come into place, and students in need can access these NGOs without feeling ashamed.

    Cheap grocery by referral/Coupons

    Some universities provide coupons and referrals within the community to students who are in need. They can benefit from cheap groceries which are sustainable at the same time. Besides, it can save a lot of money and prevent students from shopping from big retail stores that promise discounted prices.

     

    Final Word

    Don’t be shy to seek help and ask for support. It is important that as students, early assistance is placed to avoid or prevent unforeseen circumstances as the life of a student is very uncertain. Besides, mental and physical well-being will set you up for a successful career.

  • The Winter Blues: How the Lack of Sunlight in Winter Affects Us Physically

    The Winter Blues: How the Lack of Sunlight in Winter Affects Us Physically

    By Erin Rebello

    As the temperature drops, the leaves fall, and the puffy jackets are brought out of storage, it’s a sure sign that winter is on the horizon. Besides the very obvious signs of changing seasons, you may have also noticed some more subtle changes in your mood or behaviour. Perhaps you feel more upset or tired, or perhaps you experience difficulties getting out of bed in the morning. If that’s the case, you might just be someone who suffers from Seasonal Affective Disorder, also known as SAD.

    Seasonal Affective Disorder is a mood disorder lasting 40% of the year, brought on mainly by the change in seasons from autumn to winter. SAD affects around 5% of the population severely, and another 10% to 20% on a milder level. SAD is more common the more northern a country is, leading researchers to believe that it is caused by the amount of sunlight we receive on a daily basis, or more specifically, a lack of sunlight. Since SAD is a depressive disorder, it presents with many of the same signs and symptoms as general depression, including:

    • Losing interest in things you usually enjoy
    • Feeling low energy or tired
    • Oversleeping
    • Feeling depressed most days
    • Changes in eating behaviour or appetite
    • Suicidal thoughts or actions

    If you’ve noticed any of these symptoms in yourself, the first thing you should do is visit your family doctor. The symptoms of Seasonal Affective Disorder overlap with many other mental and physical conditions, and working with your doctor will allow you to get to the root of your issue, whether it’s SAD or something completely different. Your family doctor will also be able to refer you to further options, whether that is a psychiatrist, a therapist, or a group therapy session. Like any other mental health concern, Seasonal Affective Disorder can have serious and lasting effects, so it’s best to get it checked out as soon as possible.

    After speaking with your doctor, there are a few therapies and treatments you can consider. First and foremost, they may ask you to go outside more often. Natural sunlight is important to both our circadian rhythm and vitamin D production, so it’s no surprise that getting more daylight can be beneficial. Even though the sunlight isn’t as strong as the summertime, even just a few minutes of fresh air can work wonders for your mental and physical well-being. Another option often recommended by doctors is a SAD light box. Light boxes consist of a panel of whole-spectrum lights which produce light very similar to that of the sun (minus the UV damage, of course!). For most lightboxes, it is recommended to turn on the lightbox and point it towards your face for 20 to 30 minutes bright and early in the morning. Light therapy is considered to be quite effective at treating patients, especially in combination with medications and therapy.

    Overall, Seasonal Affective Disorder is a serious depressive condition caused by the change in seasons, and can greatly impact your quality of life. If you or a friend are experiencing any symptoms of SAD, your best course of action is to share your concerns with your family doctor and go from there.

     

    Sources:

    American Family Physician. “Seasonal Affective Disorder.” https://www.aafp.org/afp/2000/0301/p1531.html.

    Mayo Clinic. “Seasonal affective disorder (SAD).” https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651.

    Mayo Clinic. “Seasonal affective disorder treatment: Choosing a light therapy box.” https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298.

  • Using Technology to Help Maintain Mental Health

    Using Technology to Help Maintain Mental Health

    By Maryam Sheikh

    A recent census conducted by Common Sense Media concluded that on average, teenagers spent up to 7 and a half hours on smartphones daily. Most of that use is dedicated to video watching, playing games, and using social media. However, there has been an interesting link between increased smartphone and technology use and the rise in mental health problems.

    This begs the question- is it possible to use apps and the Internet as tools for positive change? With the widespread availability of resources today, it is essential to utilize technology to our advantage. Moreover, many of these resources that are available are provided free of charge or come with minor subscription fees, which makes them easily accessible to a large audience. They provide an alternative to therapy and can be appropriate options for people who either cannot leave their homes or lack the financial means to reach out for professional help. They also come with a sense of anonymity and provide safe spaces for people who aren’t yet ready to talk to others.

    The practices of mindfulness, meditation, and focused breathing have all become methods that people have used and found to be effective in combating struggles with mental health. Mindfulness is a process that is used to focus on one’s experiences in the present while accepting emotions and thoughts. Meditation is another practice in which an individual focuses their mind on a specific activity or object to practice awareness and achieve a peaceful state of mind. Lastly, focused breathing emphasizes relaxation which also helps attain a calm state.

    All of these practices have proven to be beneficial. In fact, a study published in the Consciousness and Cognition Journal concluded that the mindfulness meditation training group, members showed improved mood and reduced fatigue and anxiety.

    An app that includes all three practices is Calm. It has over 50 million downloads worldwide and has been named by the Centre of Human Technology as “the world’s happiest app”. It includes guided meditation recordings, sleep guides, calm music, mindfulness movements, and stretching exercises.

    On the app’s website, calm.com, users can look through mental fitness training guides, calm intention cards, peak performance journals, and sleep stories. Furthermore, they are able to read blog posts and download eat, sleep, and mindfulness journals. Calm has a lot to offer- both under the free trials and paid subscriptions.

    Another app that is widely available is called What’s Up and used cognitive behavioural therapy and acceptance commitment therapy practices to help users deal with depression, anxiety, and stress. The app focuses on tracking positive and negative habits in order to break the unhealthy ones and maintain the good ones. What’s Up provides questions to help guide users through their emotions as well as tools to help curb unhealthy internal monologues.

    In conclusion, Internet and technology have evolved rapidly and have become tools that people use worldwide. Though they can be unhealthy when used excessively, there is no doubt that they can be used as positive tools of change. Calm and What’s Up are just two great resources to help anyone struggling or looking to establish a routine in managing their mental health. It is extremely important to practice self-care, mindfulness, and calming techniques in today’s busy world!