Category: Elementary

Self-esteem is the opinion you have about yourself and your abilities. Your self-esteem can be high, low, or in the middle and it can change very often. Having low self-esteem can affect you negatively. It is important to find ways to help boost your self-esteem. If you are ever struggling with low self-esteem, the following are some ways to help you boost it!

Be Kind

Being kind to others is something that will help boost your self-esteem. It will benefit both you and the other person. Your kindness will make others grateful and happy, which will make you feel happy as well. There are many kind gestures you could do. You could do something as simple as holding the door for someone or even just complimenting them. Afterwards, you will find that it is a very rewarding experience.

Swap Negativity for Positivity

It is very easy for negative thoughts to fill our minds. They could often take over and affect your self-esteem. It is important to surround yourself with positive things. If you use social media, unfollow accounts that make you feel bad about yourself. If you can, try to distance yourself from people that contribute to your negative thoughts. When you start thinking negatively, try to swap those negative thoughts for positive ones. Eventually, you will condition your brain to think much more positively.

Do What Makes You Happy

There could be some things you enjoy doing but don’t do. This could be because you are afraid of what other people will think of you. Caring too much about what other people think can negatively affect your self-esteem. Doing what makes you happy will help make you feel better about yourself. It will help you think positively, which can boost your self-esteem. Try to schedule some time every day to do what you enjoy.

Practice Self-Care

Practicing self-care is something everyone should do. It is a good way to feel relaxed and happy with yourself. You could read a book, go on a walk, or even watch your favourite movie. Self-care also involves taking care of your physical health. Some things you could do are cook healthy meals, catch up on sleep, and engage in daily hygiene. Even if you are very busy, you should try your best to take a few minutes out of your day to practice self-care.

Don’t Compare Yourself to Others

Comparing yourself to others is something that everyone does at some point. This can be very harmful to your mind. Social media plays a very big role in this. Try to always remind yourself that nobody is perfect. We all have flaws. Learning to accept yourself for who you are is a very important part in boosting your self-esteem.

Accept and Appreciate Who You Are

Accepting and appreciating who you are plays a big role in having good self-esteem. As humans, we have many imperfections and weaknesses. We often think too much about what we would change and forget to appreciate the things we do like about ourselves. Every day, try to think about at least three things you like about yourself and another three good things that happened to you that day. It could be helpful if you write them down in a journal. Doing these things can help you accept and appreciate the good things about you and in your life.

Boosting your self-esteem takes time and dedication. It should be something that should be practiced in your daily life. Once you start appreciating yourself for who you are, you will begin seeing yourself in a better light.

 

Resources

Artmann, Kate. “6 Ways to Boost Your Self-Esteem.” The Hoyt Organization. https://www.hoytorg.com/6-ways-to-boost-your-self-esteem/

Cafmeyer, Stephen. “Seeing Yourself in Higher Light.” Medium. https://medium.com/change-your-mind/seeing-yourself-in-higher-light-7cd86ae86f27#:~:text=The%20components%20of%20seeing%20yourself,allow%20you%20to%20maintain%20vision

Daskal, Lolly. “19 Simple Ways to Boost Your Self-Esteem Quickly.” Inc.com. https://www.inc.com/lolly-daskal/19-simple-ways-to-boost-your-self-esteem-quickly.html

LovePanky. “Low Self Worth – 5 Steps to See Yourself in Better Light.” https://www.lovepanky.com/my-life/reflections/low-self-worth-and-5-steps-to-see-yourself-in-better-light

ReachOut. “10 tips for improving your self-esteem.” https://au.reachout.com/articles/10-tips-for-improving-your-self-esteem

By Mara Hurst

While we are sitting around at home, with nothing to do, boredom strikes. And sometimes with that boredom, we resort to grabbing a snack to eat away this feeling. Most of us aren’t aware we’re doing it until the day is over. The question is, how do we stop over-snacking? In order to stop, it’s important to understand why we are doing it in the first place.

Reasons for Over-Snacking

• Boredom: One potential reason for over-snacking is boredom. When we are bored, our brain searches for a quick fix of dopamine, the happiness chemical. Eating a snack you really enjoy, even though you aren’t actually hungry, gives you that rush of dopamine which temporarily ends the boredom.
• Nutrition: Another reason someone may be snacking too much is that they are not eating enough or the right balance of nutrients during meal time. If you are eating your three meals a day and are still over-snacking, it’s time to take a look at what you’re actually eating. If you aren’t getting enough protein, carbohydrates, or vitamins during your meals, you may turn to snacking to get those nutrients or fill the space with sugars and salts.
• Thirst: Also, sometimes we confuse hunger with thirst. Hunger and thirst feel very similar in our bodies, so it is extremely easy to confuse the two.
• Stress: Finally, a reason you may be over snacking is because you are stressed. Stress helps to produce a hormone called cortisol, which increases hunger. Stress is a feeling that triggers your fight or flight response. Your body makes you hungry to fuel up for a fight, when in reality you may just be nervous for your test. Now that we know all of the reasons for over-snacking, how do we stop it?

Tips to Stop Over-Snacking

• Are you thirsty? The first, and easiest step to stop over-snacking is to see if you’re just thirsty. If you start to feel hungry, grab a glass of water first and drink that. If you feel good afterwards, then you are just thirsty. However, if you are still feeling unsatisfied, then you are hungry.
• Are you bored? If you think you are just bored, distract yourself. Go for a small walk, or read a book. Try to fix your boredom and see if that stops the hunger.
• Are you eating poorly? Another fix for over-snacking is to choose healthy, satisfying foods for your meals. If you dislike what you are eating, odds are you will grab a snack to give you that little bit of dopamine. Meals should be enjoyable! Not only should your stomach enjoy them, but your other senses too. Choose foods that are appealing to your smell and sight, and then you’ll be more likely to eat a fulfilling amount.
• Are you stressed? If you’re eating purely because of stress, it’s time to take a step back and evaluate the situation. Ask yourself important questions like: “What is making me stressed?” “How can I soothe myself?” “What is standing in my way from being relaxed?” It is just as important to take care of ourselves mentally as it is to take care of ourselves physically.

There are a multitude of different tactics out there to stop over-snacking, but it is important to only use the ones that work for you. Some of the tactics can be very triggering for those who have experienced, or are experiencing, a negative relationship with food. So keep in mind that it is good to stop snacking, but it is better to keep your body nourished. Food is fuel – just make sure you’re choosing the right fuel for your body.

 

Sources

Fose, Courtney. How to Stop Snacking.” wikiHow. https://www.wikihow.health/Stop-Snacking

myfitnesspal. “8 Surprising Reasons You Can’t Stop Snacking.” https://blog.myfitnesspal.com/8-sneaky-reasons-you-want-to-eat-nonstop/

By Selina

If you are thinking of studying abroad at the elementary or secondary school level in Canada, or if you are a parent and planning to move to Canada with your child, you have come to the right place. Canada offers world-class education at all levels, including secondary school.

Why attend school in Canada?

Attending school in Canada is a good way to prepare for entering Canadian college or university. It offers a way to assimilate in the culture, language, and education system before enrolling in a post-secondary education in the country. The education quality in Canada is often cited as one of the greatest strengths and reasons for moving to the country. Canada consistently ranks highly when it comes to test scores and educational performance. In a recent assessment by the Organisation for Economic Co-operation and Development (OECD), Canada was ranked 2^nd in reading, 10^th in math, and 7^th in science. At the global level, Canada ranks 2^nd of the highest rate of high school completion. A lot of this can be attributed to the quality of teachers. In order to teach in Canada, one must hold a minimum of a Bachelor’s degree, completion of a teaching program at the university level, and one year of practical teacher training. Many also earn Master’s degrees. There are ongoing training and professional development that enable teachers to regularly upgrade their skills.

Who governs the education system in Canada?

Education is governed at the provincial and territorial level in Canada. Each province or territory’s Ministry of Education decides on the school curriculum and programs. A national organization called the Council of Ministers of Education Canada brings all the ministries together to make major policy decisions and initiatives, to ensure consistency in the education system. No matter what province or territory you plan to move to or attend high school in, you can be assured that you (or your child) will receive world-class, high-quality education.

Do international students need custodians when studying in Canada?

Parents or legal guardians must prove that minor children will have the care and support they need during their stay in Canada. Those under the age of 17 must come to Canada with their parent or legal guardian, or have a custodian in Canada. A custodian is defined as “a responsible adult, who is a Canadian citizen or a permanent resident, who will take care of and support the minor child.” A custodian is optional for minors aged 17 years and older. To appoint a custodian, please refer to the information on the Government of Canada website for a Custodianship Declaration Form.

Is a study permit needed for studying in Canada?

Programs that are six months or less do not require a study permit. Because the typical school academic year exceeds six months, you would need to apply for a study permit prior to entering Canada. This usually requires a letter of acceptance from the school, unless you are coming to Canada with a parent or guardian who already has a valid study or work permit.

A study permit is not required for minor children who are refugees or refugee claimants, or have parents who are refugees or refugee claimants.

Those without a valid study permit must have a valid visitor visa or Electronic Travel Authorization. If you need to renew a study permit, be sure to do it at least three months before the expiry date on the current permit. Those with an expired study permit, or without a valid visitor permit, would lose student status and have 90 days to apply to restore it.

What ages would fall into the elementary school system in Canada?

In most provinces and territories in Canada, elementary school is from grades 1 to 8 (approximately ages 6 to 14). Grades 7 and 8 are often referred to as “junior high”. This is then followed by high school from grades 9 to 12 (approximately ages 14 to 18). The exception is in Quebec, where high school is from grades 7 to 12. Students can go on to college, university, or enter a skilled trade apprenticeship program upon completion of high school.

How is a typical day in high school like in Canada?

The school year usually starts in September, just after Labour Day long weekend (which typically falls in the first weekend of September), and ends in June. School hours may vary by jurisdiction, but usually it runs from 8:00 a.m. to 3:00 p.m., Monday to Friday.

How do I enroll in a Canadian elementary school?

If you plan on enrolling in a public school, contact the local school board first. For private school enrollment, contact the school directly.

Grade assignment is usually by age, but the school may perform an assessment of new students to assign them to the correct grade. Most schools offer an English as a Second Language (ESL) program for newly arrived students who need extra support for learning English.

 

Sources

EduCanada. (2019). High School in Canada. https://www.educanada.ca/programs-programmes/secondary-secondaire.aspx?lang=eng

Government of Canada. (2021). Studying in Canada as a Minor. Immigration and Citizenship. https://www.canada.ca/en/immigration-refugees-citizenship/services/study-canada/study-permit/prepare/minor-children.html

By Maryam Sheikh

Ever dreamt about reaching a goal, only to realize months later that you’ve made no progress? Fear not! Goal setting is a skill and requires smart planning. We can categorize goals as short-term goals and long-term goals.

Let’s start off by differentiating between short-term and long-term goals. A short-term goal is something you would like to achieve soon. For example, you might want to finish reading a novel by the end of the week. Short-term goals can stand on their own or can be steps towards a long-term goal. A long-term goal is a goal that may take longer to achieve (for instance, a year or longer). You can manage long-term goals by breaking them down into steps.

Following through with both types of goals requires discipline, accountability, resilience, and a positive attitude. Fulfilling a goal can be integral to your self-development and can provide you with confidence.

So, how do you get started? It can be useful to follow a guide such as the SMART goals guide. A SMART goal is a goal that is:

1. Specific – You should set a goal that is clear and focused. For example, instead of setting a goal to be more fit, you can instead set a goal to learn how to play basketball by signing up for lessons. When thinking about the specifics of your goal, you should try to ask yourself why you are setting it. What is motivating you? Which tools or resources can be helpful?
2. Measurable – Ensure that you have methods to measure your progress. This will help you stay focused, meet your deadlines, and alter your plans if necessary. You might ask yourself how you will determine when your goal is met.
3. Achievable – While it is important to aim high, it is also important to understand which resources you have available and think about any factors that might cause you to alter your goal. For example, you might ask yourself if you have the time, financial means, and other resources to accomplish your goal. There’s always space to refine your goals as time progresses!
4. Relevant – When setting a goal, you want to remain true to yourself. Does your goal fall in line with your other plans? Ask yourself if you are setting a goal because you want to achieve it, or if you are being influenced by others. It’s great to be motivated by friends, but make sure that your goals stay true to your character and aspirations.
5. Timebound – Make sure to set a timeline for your goal. When would you like this goal achieved? To get to that point, what can you do every day to stay on track? What can you do every month or year?

Now that we have some considerations to think about when setting goals, let’s put them into practice! Here are some example goals (remember that they can be further fine-tuned!):

Short-term goal example: I would like to become more active to increase my physical and mental well-being this summer! To do this, I will plan to go outside at least five days a week. While outside, I will take walks, play sports, or meet friends. I will keep myself accountable by noting down my progress in a calendar.

Long-term goal example: I would like to improve my public speaking skills! To do this, I will practice writing speeches and presenting them to my family or friends. When I am assigned oral presentations at school, I will research my topics in advance, listen to examples of great speeches, and ask my teachers for feedback. In high school, I will plan to join a debate team. I will keep myself accountable by recording my presentations so that I can watch them back, take notes, and gather feedback.

Having a support system around you to cheer you on and provide moral support is important! Explain your goals to your family, friends, or loved ones and ask them to check in on your progress. Remember that it is okay if you fall behind! You can always modify your timeline to fit into your lifestyle. Good luck!

 

References:

Mind Tools. “SMART Goals.” https://www.mindtools.com/pages/article/smart-goals.htm

Running is one of the best cardio exercises for your body. It has many benefits. Running engages different muscles groups, boosts your mood, helps you sleep better, and is good for your heart.

How to Get Your Body Used to Running

When beginning to run, you may feel excited and want to push yourself a little too much. You must start slow to avoid injuring yourself. Run at a pace that is comfortable for you and take breaks when needed.

The Run-Walk Method is a great method for beginners to use when they begin running. It starts by running for 10-30 seconds, then walking for 1-2 minutes. This should be repeated until you have completed your run. As you gain more experience with time, you could run for 1-5 minutes, then walk for 1-2 minutes. As your body gets used to running, you could run for 6-8 minutes and walk for 30 seconds to 1 minute.

Like other exercises, if you are not careful, running can cause injuries. Here are a few things you could do to avoid injuring yourself:

• Wear shoes that are appropriate for running.
• Warm-up before running.
• Stretch after completing your run.
• Gradually increase your running distance each week.

How to Make Running a Habit

• Reward Yourself

After going on a run, you should reward yourself right away. You could buy yourself your favourite treat, make a smoothie, or even just have a relaxing shower. This will make you look forward to going on a run because your brain knows that you will receive a reward once you have finished running for the day.

• Run Regularly

The best way to make running a habit is to do it regularly. It will help if you create a simple routine for you to follow. You should always try to go on runs at the same time. Keeping your workout clothes in sight and listening to upbeat music can also help motivate you to run regularly.

• Keep Track of Your Progress

Tracking your progress is a good way to remind yourself how much you have accomplished. As time goes by, you could look back and see how much you have improved since you began. You may track your progress in an app or a journal.

• Run with Others

Sometimes running alone can be boring and lonely. Reach out to friends and ask them to run with you. You could also join a running group and make new friends with a common interest.

Tips to Keep in Mind When Going on a Run

• Wear Bright-Coloured Clothing

You should wear bright-coloured clothing while going on a run, especially if you are running early in the morning or late in the afternoon. This will help drivers see you much easier and avoid any accidents. Wearing reflective clothing is also highly encouraged.

• Run in Populated Places

Choose places that have several people around. Running alone in isolated locations can be dangerous. The area you are running in should also be well-lit.

• Stay Alert

While running, it is very important to stay alert to your surroundings. If you are listening to music, keep the volume low or only keep your headphones in one ear. Avoid being distracted so you can keep an eye and ear out for danger.

• Let People Know Where You Will Be Running

When going on a run, make sure to let people know where you will be. You should also let them know the approximate time you will be back. In case something were to happen to you during your run, people will know where you are and when you would have been expected to return.

If you are going to begin running, make sure to stay hydrated before, during, and after your runs. You should also be eating a healthy diet regularly. Keep in mind that it is not recommended to go on runs right after eating. Happy running!

 

Resources

Healthline. “What Are the Benefits and Risks of Running Everyday?” https://www.healthline.com/health/fitness-exercise/running-everyday#takeaway

Parker-Pope, Tara. “How to Start Running.” The New York Times. https://www.nytimes.com/guides/well/how-to-start-running

Van Allen, Jennifer.”Making Running A Habit.” Runner’s World. https://www.runnersworld.com/beginner/a20803542/making-running-a-habit/

Wassner Flynn, Sarah. “6 Ways to Make Running a Habit.” MyFitnessPal. https://blog.myfitnesspal.com/6-ways-to-make-running-a-habit/

WebMD. “Health Benefits of Running.” https://www.webmd.com/fitness-exercise/health-benefits-running

You have most likely woken up in the middle of the night and had trouble going back to sleep, haven’t you? Whether it was caused by a nightmare or just randomly waking up, it can be frustrating not being able to fall back asleep. The following are a few things to do and things to not do to help you fall asleep the next time you wake up in the middle of the night.

What to Do

• Keep Lights Dim or Off

When trying to go to sleep, make sure it is dark. If your lights are on, they will make you feel alert. Try to keep your surroundings dark. Also, if you get up in the middle of the night, keep your lights dim, if possible. You may also want to have blackout curtains in case you have trouble going back to sleep once the sun has begun rising.

• Keep a Journal Nearby

Sometimes it may be hard to sleep through the night because you might be stressed, worried, or even excited about something. To help clear your mind, it might help if you write down your thoughts and feelings in a journal. Make sure to keep your lights dim or use a flashlight to avoid disrupting your body clock.

• Meditate

Meditating is a good way to help you relax and fall back asleep. You could simply meditate while lying in bed on your back and with your head on your pillow. Just take deep breaths and try to relax your body and mind. Meditating can help you relieve tension and stress allowing you to fall back asleep much easier.

What NOT to Do

• Stare at the Clock

When you can’t sleep, you may often feel tempted to keep checking the clock. Try to stop checking the time so much. Continuously checking the clock can make you feel anxious about not sleeping, which can keep you awake for much longer. It may help if you turn your clock around or keep any technology (such as a phone) away from you.

• Check Your Phone

Technology emits blue light which can keep you awake. It can disrupt your body’s melatonin production. Melatonin is a hormone made by your brain that can help you fall asleep. If for any reason you have to check your phone, make sure to keep the device on night mode, if possible.

• Drink Caffeine Before Bed

Drinking beverages with caffeine in the evening or at night can disrupt the amount of sleep you get. You might be able to fall asleep at first but you may then find yourself waking up in the middle of the night. Once you wake up in the middle of the night, it will probably take a while for you to fall back asleep due to the caffeine in your body. It is best to avoid consuming caffeinated drinks approximately six hours before going to sleep.

If none of these tips work and you often find yourself having trouble going back to sleep, it is best to consult a doctor. They should be able to help you figure out the cause of your restless nights.

 

Resources

Headspace. “How to fall back asleep.” https://www.headspace.com/sleep/fall-back-asleep.

Hubbard, Ashley. “How to Fall Back Asleep After Waking at Night.” Healthline. https://www.healthline.com/health/how-to-fall-back-asleep.

Lebowitz, Shana. “7 things not to do before you go to sleep.” Insider. https://www.businessinsider.com/what-not-to-do-before-you-go-to-sleep-2016-3#-4.

WebMD. “7 Ways to Get Back to Sleep.” https://www.webmd.com/sleep-disorders/tips-for-better-sleep.

Yetman, Daniel. “10 Tips to Fall Back Asleep After Waking Up at Night.” Healthline. https://www.healthline.com/health/how-to-go-back-to-sleep.

By Maryam Sheikh

Are you an animal lover? Have you ever had a pet, or considered adopting one? There are many factors to be considered when looking for a furry friend. If you have ever wanted to learn how to care for a pet before committing to adopting one, you might want to consider pet fostering.

So, what exactly is pet fostering? When you become a foster parent, you are providing an animal with a temporary home until it gets adopted. An animal in a foster home has the ability to work on its social skills and any behavioural issues. A foster parent takes care of an animal by helping with feeding and grooming, but also by taking it to any vet appointments and ensuring that any health issues and vaccinations are addressed.

Fostering a pet can help you understand what your strengths are as a caretaker. Furthermore, by introducing an animal into your home, you will find out how a pet can impact your daily life. There are many benefits to fostering; this activity can help animals build social skills, become prepared for adoption, and receive love from a foster parent.

Many shelters help cover the costs of fostering (e.g. food, cleaning supplies, and any other items). So, if you are unable to adopt a pet due to financial restraints, this can be a great opportunity to build responsibility without being worried about the costs. Additionally, fostering can offer flexibility and is often short-term.

Shelters are essential to many communities. However, they sometimes lack the space and resources to provide care for all endangered animals. Additionally, animals are unique and have different needs. Fostering provides pets with safe and loving homes, especially if they have been abused or neglected in the past and need personal care and attention. Relieving the burden off shelters can allow them to free up space and bring in animals who otherwise would not have a place to stay.

Animals who are fostered are less stressed, less likely to get sick, and tend to be more socialized. If you already have a pet at home, you will get the chance to give your animal a new friend. Animals not only provide company to other animals but can be a valuable source of emotional support for people as well. They can provide comfort and help facilitate emotional healing.

Feeling convinced? It’s simple to get started. Firstly, research some local shelters and get in touch with them to demonstrate interest. Make sure to ask any questions you might have and gather the necessary information before filling out an application. Then, make sure you and your home are prepared for your new friend. Remember that shelter staff are there to support you through this journey.

As outlined above, pet fostering has a plethora of benefits. Above all, you are saving a life and providing care to an animal that may have previously been in a dangerous situation. If you are interested in supporting an animal and learning more about animal caretaking, fostering is an activity you should consider. Happy fostering!

 

Sources:

Orentas, Geraldine. “Fostering Pets and Why It’s Important.” Lake City Humane Society. https://www.lakecityhumane.org/post/fostering-pets-and-why-it-s-important.