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  • Cure the Winter Blues: Spruce Up Your Space (French version available)

    Cure the Winter Blues: Spruce Up Your Space (French version available)

    Are the winter blahs getting you down? Do you feel like you need a change? If only you could get away from it all.

    Well, maybe you don’t have to. Changing your space (both your physical space and your head space) can make you happier and healthier.

    There are a lot of little things you can do to improve your mood and your outlook on life.

    Colours, for example, are a great way to express yourself and they also emote certain feelings. This concept is called “colour psychology”. Though there isn’t a lot of research on the subject right now, it is commonly considered in marketing, design and art.

    Certain colours are believed to make a room give off a certain vibe. Blue is considered to be a calming, tranquil colour that may help people sleep, which is why lighter shades of blue are often seen in bedrooms. Violet can bring inner peace and balance. Green reminds people of the outdoors and has a calming, refreshing feeling (there’s a reason TV studios leave guests in what is referred to as a “Green Room”). Grey is cooling and soothing. Red is vibrant and brings energy to a room. Yellow is bright, happy and joyful. Brown also represents nature and gives a more earthy feel. And purple (the colour of royalty) often makes people feel sophisticated and wealthy.

    If you are going to paint your room, think of how you would like to feel in the space before you pick a colour. If you want to feel calm and relaxed, you probably wouldn’t want to pick bright red.

    Painting isn’t the only way to spruce up your space. You could create original art for your walls, dresser or bookshelves. Buy a blank canvas at a craft store and let your imagination inspire you. This will help you feel like your room is yours. It will also give you something to do on cold, wintery nights. If you’re handy, you could look at making a new lamp for your desk. There are a number of great ideas online that can get you started. You could try reusing some old household materials and creating a unique statue or sculpture.

    Try moving your furniture around, even just a little bit. People who believe in the power of Feng Shui, which in simple terms is a Chinese system that believes the positioning of certain items in your home has a direct relationship to the flow of energy, believe even a slight movement will help improve the mood in your room.

    Reorganizing your space will not only alleviate the tension between you and your parents, but it is a proven fact that a clean, tidy, organized room has a positive effect on your mood. De-cluttering can make you feel calm, in control and grateful. If you clean out your old clothes that no longer fit, old sporting equipment you don’t use and old toys you have outgrown, you’ll not only notice how lucky you are for having so much, but you can also help others by donating them to a charity or organization for people in need. Another benefit to having a tidy, well-organized space is you will become more creative and efficient. Writing a big paper will be way easier in a room you enjoy being in, rather than a messy, disorganized space you can’t even find the top of your desk in. And actually being able to find your clothes and backpack in the morning will reduce stress and probably make you late less often.

    Whatever you choose to do to embrace your space, make it your own. You’ll be much happier in the long run, and it’ll give you a project to help banish those winter blues.

    Who knows? You may even inspire the rest of your household to revamp, rejuvenate and de-clutter other rooms this winter.

  • Your Mental Health: Seasonal Depression

    Your Mental Health: Seasonal Depression

    In the summer, it is time for parties, cottage country, club life, and refreshments by the pool. The sun shines, birds squawk away in the morning (some are kinder by calling this “chirping”), and everything is in full bloom. So, why do some people prefer to stay indoors? Avoid seeing their friends? Are agitated? Have trouble sleeping?

    Seasonal depression may be something that several of us are still in the dark about understanding fully. After all, there are still a number of stigmas associated with mental illnesses. Some people might find it hard to believe that there are indeed people, students even, who get depressed during a time when everyone seems to be having the time of their lives.

    The Canadian Mental Health Association defines seasonal affective disorder as a type of clinical depression that occurs during the winter months or, less commonly, during the summer.

    The research is still ongoing. However, research tells us that it has existed for the past 150 years. The risk of experiencing SAD is more common in people over the age of 20, but has also been discovered in teenagers as well.

    CMHA warns us that SAD may be difficult to treat, given that the symptoms are often found in patients with bipolar disorder or depression. “Generally, symptoms that recur for at least 2 consecutive winters, without any other explanation for the changes in mood and behaviour, indicate the presence of SAD.”

    The symptoms will differ depending on when you suffer from the illness. For example, if you suffer during the winter months, symptoms include weight gain, low energy, avoidance of social situations, irritability, and the tendency to sleep a lot. Whereas if you suffer in the summer, you’re more susceptible to weight loss, and trouble sleeping.

    Only 2 – 3% of the general population suffers from SAD, while about 15% suffer from something a little less severe called “winter blues”.

    However, don’t let the title “winter blues” stop you from seeing the potential of having SAD. Depression, in any form, is something very serious, and regardless of whether or not SAD is spoken about or treated often, you deserve to talk to someone about how you’re feeling. And there is treatment for this kind of depression.

    The aforementioned link provides several helpful tips on how to receive treatment, such as spending time outdoors, exercising, or vacationing.

    Whichever route you’ve decided to take, it’s always worth mentioning that there are people to speak to about what you’re going through. Your family doctor is available for consultation, but also remember that your university or college has doctors and counsellors for you to speak with. Don’t convince yourself that it’s just “winter blues” because at the end of the day, you’re still suffering. You deserve to be happy. If you suspect that you or someone close to you is showing symptoms of SAD, talk to someone. We wash away ignorance by talking about our illnesses and there’s no shame in acknowledging that you’re on a road to recovery.

  • Winter Woes: Student Tips for Surviving the Season (French version available)

    Winter Woes: Student Tips for Surviving the Season (French version available)

    Has the weather got you down? For many of you busy students, the cold couldn’t come at a worse time—either you’ve just begun a new semester, or your exam period’s coming up next! Don’t let the sub-zero temperatures keep you cooped up inside the house. A little (or a lot) of snow can try and slow you down, but you simply don’t have the time to spare.

    The key to beating the winter woes is being prepared for anything because, let’s face it, anything could happen. A lot is at stake around this time of year, so make sure the harsh weather doesn’t interfere with your day-to-day habits. Here are some suggestions for surviving the season as a student.

    Dress the part.
    It can be tough to figure out what to wear in the winter. How do you prepare for both a warm classroom and the freezing wind outside? You should invest in good outerwear: a coat and pair of boots will be your best friends throughout the next couple of months. Layering your clothes is another great, twofold solution to winter dressing. Multiple layers will keep you warm in the chilliest temperatures, not to mention you’ll be ready for a sudden increase in temperature when you duck inside a crowded school building.

    Pack smart.
    You may groan at the prospect of carrying more stuff in your backpack, but there are certain things you just can’t leave behind. Hand cream and lip balm will protect you from the elements, and keeping tissues and some cough drops in a side pocket is a great idea in case you feel a cold coming on. If you’re used to a hot lunch, a thermos will keep your food warm even when it’s frigid out—and in case you need a pick-me-up, having a couple of tea bags on you will save you the cost of a hot drink at a café. Most importantly, pack an extra pair of socks. You never know when you’re going to step in a puddle or get splashed by an incoming car.

    Plan your travels.
    There are ways to avoid winter delays on any commute (and save yourself the trouble of making excuses for your chronic lateness). If you walk, see if you can find shortcuts around icy sidewalks or streets that haven’t been plowed yet. If you drive, keep yourself updated on traffic with the radio or the Internet, and find alternate routes before you leave the house. If you’re taking transit, get to know your routes and schedules and bring something to do in case you get stuck in traffic. But regardless of how you get to school, make sure to leave early to account for any possible delays that could come up.

  • Managing Your Money Wisely

    Managing Your Money Wisely

    It’s not fun being broke and it’s definitely not fun living paycheque to paycheque! Learning how to manage money wisely is a skill that should be taught in school. Unfortunately, most students aren’t taught this skill in school or at home and, as a result, rack up a lot of debt by the time they enter adulthood. If you want to learn how to manage your money wisely and avoid getting into debt, here are some simple rules to keep in mind:

    1) Don’t spend more than what you have – It sounds so simple, but you’d be surprised at how many people don’t follow this logic. So I’ll repeat it again – don’t spend more than what you have. Or, more accurately, only spend what you can afford. For example, if you only have $100 in your bank account, don’t go out and buy the latest iPhone for $800. If you really want to get a brand new iPhone, then save up $800 for it. It may sound painful, and it may feel like it will take you an eternity to do so, but doing this will actually save you money in the long run!

    2) Use cash – Why? Because when you use cash you can only spend what you have (see rule #1). So if you only have $100 in your bank account, you are only going to have $100. Using cash keeps you in check. It’s a good idea, too, to keep your receipts and write down what you spent your cash on so you know where the money went.

    3) Avoid credit cards – Some people cannot handle credit cards. The act of swiping or tapping a card to pay for purchases means that some people use their credit card to pay for things they can’t afford (thereby breaking rule #1). This means that when the credit card statement arrives a few weeks later, they are only able to pay the minimum payment required and end up incurring interest charges; interest charges which are ridiculously high — 19.5% and higher! Paying interest on credit cards actually costs you more in the long run. You end up paying much more than the original cost of the item you bought. For these reasons, stay away from credit cards! If, however, you do insist on having a credit card, then at least make sure you can pay off your statement in full (i.e. don’t spend more than what you have)!

    4) Put aside money into a savings account/emergency fund/rainy day fund – Life is unpredictable. You never know when you will need to have some extra money in your account for expenses you didn’t foresee. For example, let’s say your car badly needs a $200 repair job. Do you have some money saved up to pay for the repair and still pay the rent? What if you fall sick and can’t go to work for a few weeks – do you have some money in your bank account to tide you over until then? Put a little money aside from your paycheque each month into a savings account or other emergency fund. Do not use the money in this account unless you have to! The best part is that if you keep putting money into this account and don’t touch it for a while, your savings will actually grow thanks to interest! Your money can earn you money without you having to do anything. (In this same way, a credit card statement not paid in full can incur interest charges that will cost you more in the long run.)

    Following these 4 simple rules will allow you to manage your money wisely and avoid getting into debt. Good luck!

  • Social Disorders and You

    Social Disorders and You

    Our world in a lot of ways is shaped by the people we know and interact with. We are partially a product of the environment that inhabits us. A major portion of our identity is formed through connections with family, friends, mentors and, peer groups. Therefore any situation or issue that impedes these social bonds may be detrimental to one’s self development. Such is the case with Social Disorders, the term used to describe a wide range of psychological/behavioral phobias seen in a social context. Social Disorders span a spectrum, and can range in intensity; from the slight worries about speaking in front of large crowds, to the deliberating anxiety of a person fearing the outside world.

    Over time Social Anxiety disorder has become a highly studied phobia. With an estimated 15 million people in the United States alone suffering from this disorder[1]. Symptoms can begin in adolescences, and may take a toll on many high school, college and university students. So at this point you may be asking yourself, doesn’t everyone have anxiety? A large portion of the population at some point will endure some level of anxiety- we are human and experience an array of complex emotions, naturally. You may feel anxiety in job interviews, public speaking and even while on blind dates. However, for a person with social anxiety, such situations can become overwhelming and in some rare cases lead to panic attacks. They are unable move on from the event, and becomes it a source of anguish, sadness, and frustration. Moreover, it goes beyond shyness, as teenagers and children we all experience a tendencies of shyness, as it’s a natural part of growing up. In contrast, Social Disorders are all encompassing, affecting various aspects of a person’s life. Such avoidant behavior includes: missing school or work, reduced or no interaction with others, lack of personal connections, fear of entering large classrooms and attending social events[2].

    So far we covered the sweeping generalities of social disorders. Within this lie many subsets, which have their own symptoms and behavior traits. A few that come to mind are Social Phobias; Social Communication Disorder (primarily found in children), and Avoidant Personality Disorder. Looking for solutions, there are now multiple techniques used to treat the symptoms and the related mental thoughts associated with social disorders. Treatments include Cognitive Behavior Therapy-challenging the anxiety provoking thoughts and attempting to reduce the follow through behavior. Exposure Therapy can also be useful for less pronounced social disorders, and lastly medications ranging from Selective Serotonin reuptake inhibitor (SSRI) to Beta Blockers can be beneficial[3]. However, taking medication isn’t always a cure for the problem. Help and support can be found at your local campus health-centers, through your guidance counselors and/or a trusted mentor. There is always a way for you to seek help and overcome a social disorder, to lift the veil of silence and reach for your better self- it’s in there!

    Sources:

    [1] Social Anxiety Disorder | Anxiety and Depression Association of America, ADAA. (n.d.). Retrieved July 11, 2015.

    [2]Mayoclinicorg. (2015). Mayoclinicorg. Retrieved 12 July, 2015, from http://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/basics/symptoms/con-20032524

    [3] Helpguideorg. (2015). Helpguideorg. Retrieved 14 July, 2015, from http://www.helpguide.org/articles/anxiety/social-anxiety-disorder-and-social-phobia.htm

  • Stress Management for Youth with Learning Disabilities

    Stress Management for Youth with Learning Disabilities

    Stress is a normal part of everyday life. Sometimes a little stress can be a good thing. Like when you are nervous before a big test or a first date, stress can give you a needed burst of energy. Everyone wants to do well and be successful, and stress in small doses can even help you achieve your goals. There are also times when school or social situations can be overwhelming and the stress can paralyze you rather than push you into action. Be aware of how you feel, because this type of stress can be harmful to your health and emotional well-being.

    Understanding your stress and the things that make you feel “stressed out” can help you navigate through life better. Below are ten easy tips to help you reduce stress when you are feeling overwhelmed, emotionally exhausted, or more nervous and worried than usual.

    1)     What’s on your schedule?
    If you are feeling overwhelmed because you have many responsibilities, review your commitments and activities and decide if you want to do less. Choosing to do less may actually give you the opportunity to do what is left on your list even better than before. You may also want to alternate activities, choosing music lessons one semester at school and drama the next, allowing you to experience, learn and enjoy both activities.

    2)     Be proud of a job well done.
    Aiming for perfection is normal but not the most practical. Learn to feel good about doing a competent job rather than demanding perfection from yourself and others.

    3)     Hey, it’s okay to ask for help.
    If you require help in schoolwork, completing chores at home or at a job, ask someone for assistance. Asking for help is much better than not completing a job because you are not sure what to do.

    4)    Everybody loves sleep! Keep a bedtime schedule.
    Try going to bed at the same time every night. Getting enough sleep can help you both emotionally and physically, and can help you to better cope with any stressful moments that may come up during the day (at school, at work, with friends or parents.) Although it is tempting to stay up late and you don’t really feel tired, it’s important to stay on a schedule and make sure you get enough sleep each night.

    5) Get active and exercise every day.
    It’s true, exercise has been shown to reduce stress and depression. Making sure you get some exercise each day can help you to remain alert and help you focus on your schoolwork–this can help you have more energy for your extra-curricular activities too.

    6)    Eat right (healthy food is good for stress)
    Would you eat pizza every night if you could? That’s pretty normal for most teens, and while pizza is okay sometimes, it’s important that you eat healthy foods as part of a balanced diet. Salads, fresh veggies, fruits and whole grains are good for you! And just like thinking positively, eating healthy food can take some practice. Eating healthy foods can even help you to function better, especially in stressful situations.

    7)    Slow down; try relaxation techniques
    Deep breathing exercises, meditation or visualization techniques to help cope with daily stresses. These type of techniques can be used every day to help your mind stay balanced and can be used in highly stressful situations to help you cope immediately.

    8)    Good friends & family–develop your support network.
    Having people to talk to or people you can connect with when you need support is helpful. If you don’t already have a support system, think about who of your friends and family you can call on when you feel stressed and ask them if you can call them the next time you feel overwhelmed.

    9)    And don’t forget to have fun.
    So often our life can be filled with schoolwork, jobs, chores and tons of other things we “have to do.” Make sure to include activities in your day that you enjoy–being happy can help you relax.

  • The Road to Self-Acceptance

    The Road to Self-Acceptance

    How’s your self-esteem doing? If you’re like me, you tend to see the best in others—and the absolute worst in yourself. Self-acceptance can be a difficult concept to wrap your head around when you’re constantly beating yourself up for every little mistake. There’s good news, though; you aren’t alone by a long shot. By considering your lapses in self-acceptance, you might start to find that the people around you are in the exact same predicament.

    Maybe you’re hung up over your poor marks in Spanish, or you think you look “fat” today. Maybe you couldn’t run the ten-minute mile, or your shirt doesn’t match your shoes. Well, odds are – and it’s kind of funny if you think about it – the people around you probably won’t even notice. It’s not that people don’t care. But did you ever stop to wonder that you aren’t the only one who’s preoccupied with your own flaws? Just as you can’t stop thinking about what you’ve done wrong, the people around you are too busy wrapped up in their own shortcomings to really identify yours. Here’s what ends up happening: each individual person sees themselves as the odd one out, when in actuality, everyone is in the same boat.

    You’ve probably heard the (albeit cliché) phrase, “Nobody’s perfect.” Everyone has flaws, weaknesses, spots for improvement—but there’s no need to focus on those. The next time you find yourself hung up over your lesser traits, try redirecting your thoughts to something you actually like about yourself. “Maybe I’m not great at sports, but I have straight A’s in math.” “Maybe I’m a little shy, but I’m excellent at reading people.” It is important to acknowledge your shortcomings, but it is much more important to remember all the great things you have to offer. And when you’re trying out this little mental compromise, your good traits should always win out.

    You must realize, by this point, how damaging it is to sell yourself short. Time passes, things change, life goes on—basically, you are the only constant force in your life. Why not respect yourself for who you are? It’s normal to feel conflicted at times, but you should never feel like you don’t matter, and by obsessing over every little flaw, you’re doing yourself a serious disservice. The next time something goes wrong, instead of attacking yourself, focus on what you’re doing right. If you start to wean yourself off self-criticism, slowly but surely, those negative feelings will start to go away.

    As for myself? Well, I’m a work-in-progress too. But I know that I deserve more than to be constantly criticized and mistreated – even if it’s coming from my own head. The road to self-acceptance is a rewarding process, and in order to become stronger people we all have to overcome our insecurities. The self-hate stops now.

  • Bullying Is Everyone’s Problem

    Bullying Is Everyone’s Problem

    There is no doubt that bullying is a problem which has been around for a long time – within all forms of human interaction, there have always been those that not only feel superior to others but feel the need to demonstrate this at any cost. Where bullying was once mostly confined to the schoolyard, now more and more children are plugged in to the internet. This has made the problem significantly worse, becoming more insidious, dangerous and sometimes even fatal.

    By now, most people will have heard about the B.C. girl who, having been relentlessly bullied for a number of years online, combined with her allegedly fragile state of mental health, felt it was necessary to end her own life. Sadly, she is certainly not the first to do this and will not be the last. While it is impossible to find any shred of positivity in the current situation, the fact is that social media allows more people to become aware of the severity of the problem. Although bullying will likely never be completely eliminated, this may lead to concrete measures being taken to severely diminish it over time.

    While it is obvious that the bully and the bullied are the central players, the problem of bullying is far-reaching, affecting family, friends, entire schools and workplaces. It is no surprise that the majority of people who are aware that some form of bullying is taking place are more likely to ignore it rather than take action. However, it is a fact that by becoming involved, whether simply standing up to the bully on behalf of the victim or making friends with the victim (who are often in great need of friends), the bully will think twice about his or her actions. Of course, this is not always the case and sometimes a greater degree of intervention is needed.

    The first step for anyone being bullied, or for those that suspect it is happening to someone, is to speak up. It is widely believed, particularly among kids, that ‘telling’ is akin to ‘tattling’ which is just not the case. The fear also may be that by telling someone they may inadvertently make the problem worse by angering the bully. While this is a genuine concern, it certainly should not be a reason to remain silent. Making bullying known through Facebook or some other form of social media may not always be the best idea as this can leave the victim open to even more abuse and torment from anonymous comments made by online bullies and ‘trolls’. Even if the victim is reluctant to speak up, they can still get support through one of the many anti-bullying organizations that exist online such as www.kidshelpphone.ca, www.pinkshirtday.ca and www.antibullying.net.

    While it is obviously the victim of bullying that requires the most immediate help, one shouldn’t forget that by letting them continue their behaviour, the bully’s future can also be put in jeopardy. It is rare that a bully simply bullies for the sake of it and by getting help early on they can avoid problems later in life. According to Free From Bullies, 60% of adults aged 18-24 who once bullied end up with criminal convictions, a fact that can have an effect on society and the economy as a whole.

    There is no simple solution to the problem of bullying and it is very sad that even adults who should know better can be just as guilty as children. The problem will not be stamped out overnight, but through talking, understanding and, most importantly, taking action, we can make small steps to fight back.

  • How to Stay Healthy in University

    How to Stay Healthy in University

    University is a great experience, but it can really take a toll on your health. You hear horror stories about the terrible cafeteria food, the late-night cramming (and snacking) sessions, and above all, the dreaded  “Freshman 15”. Unfortunately, many students find themselves in a bit of a health predicament when they begin post-secondary, particularly if they’re living on campus. Not only is it difficult to make time for healthy habits, but if you aren’t motivating yourself to stay healthy, you’re going to wind up eating ramen noodles for the rest of your life.

    It’s crucial to keep your health in check, especially in such a stressful and demanding environment. Even by implementing just a few basic steps into your (admittedly, already-busy) schedule, you could vastly improve the way you feel every day. That positive attitude is something that will further translate into your academic and personal life.

    Here are some tips for staying healthy in university:

    Drink lots of water. Long days at the library can leave you parched. Keep a bottle in your bag and refill it as often as you can. (This is also a good way to save money by not buying juice or bottled water, and calories by forgoing the fizzy soda.)

    Take advantage of the facilities. Many post-secondary institutions include gym memberships in their student fees. Even if you’re not very athletic to begin with, look into the programs offered at the athletics facilities and see if you might be interested in a drop-in session or two.

    Alternatively, take a walk. University campuses can be beautiful! For a quick bit of exercise on a busy day, explore on foot. (At larger campuses like the University of Toronto, St. George or York University, crossing the whole campus can actually be quite a workout!)

    Pack healthy snacks. If you’re hungry after class, don’t rush to the nearest food truck—a smarter option is to reach for the granola bar in your backpack. Stocking up on healthy snacks like dried fruit, nuts or (non-sugary) energy bars will keep you going between mealtimes.

    Dine smart. If your meals are typically served buffet-style, make smart choices about what you want to put on your plate. Take advantage of fresh fruit and salad bars, if they’re available. After a whole week of pizza and poutine—believe it or not—you may find yourself actually craving vegetables.

    Get a second opinion. Universities must have some form of health assistance on campus; this can be anything from clinic services to counseling. Check out what your school has to offer and speak to a professional if you’re concerned about your health, or if you just want to take steps towards making it better.

    Staying healthy doesn’t have to be hard. Integrate small healthy habits into your daily university routine, and you’ll be on the path to a healthier lifestyle in no time.

  • How to Write an Effective, Powerful Resume

    An effective, powerful resume is an advertisement for you. It tells the employer what you can do for them and proves you’re the best person for the job. If your resume is strong, it will get you interviews and put you on the fast track to the job you want.

    An employer decides in less than a minute whether to read your resume or put it aside. You can be one of over 100 applicants, so your resume must be short (no more than two pages), sweet and to the point. It must make a powerful impact immediately, otherwise you’ll be knocked out by the competition.

    An employer has many questions on their mind: Who are you? Can you do the job? Will you get along with my staff? Can I trust you? Your resume must answer these questions.

    Contact Information. The header of your resume includes your name, phone number (home and/or cell), email and social network address like LinkedIn or Twitter.

    Objective. Some experts say you don’t need an objective; however, it can be useful if you just finished school because it tells the employer exactly what you want. Your objective can be one or two lines and can say something like, “Seeking a challenging opportunity where I can use my skills to contribute to the organization’s success.”

    Professional Profile. Here is where you really get to sell yourself and show off all your key strengths, but be careful not to come across as arrogant. You tell the employer what makes you different to anyone else – known in the world of advertising as your Unique Selling Proposition, or USP. It explains why you’re the best person for the job using adjectives like “reliable”, “punctual” and “positive”.

    Skills. An employer must know if you can do the job. List your skills as nouns and organize them in groups like Technical, Administrative or Research. Mention any foreign languages you speak since that is an asset in today’s workplace.

    Work Experience. Start with your most recent job first then work backward. Include the employer’s name, city and province, job title and employment dates. Use short bulleted points to explain what you did, beginning with powerful action verbs such as “organized”, “planned” and “developed”. Rather than listing only job duties, explain how you benefitted your last employer so the potential employer can understand how you would help them. For example, instead of saying “Handled phone inquiries”, it’s better to say “Handled telephone inquiries in a professional, friendly manner to ensure customers were highly satisfied.”

    Education. List your most recent education first then work backward. Include your degree, school name and graduation year. Include your GPA only if it’s 3.0 or higher. If you have less than three years of work experience, your education is your strongest point so list it before your work experience. Include your high school if you haven’t yet started university or college.

    Personal Interests. You can include hobbies but don’t mention partying or socializing because this will send a negative message to the employer.

    References. Some experts say you don’t need this section. If you need to fill empty space on the last page, say “References available upon request.”

    If you remember these simple points, you’ll write an effective, powerful resume and get the job you want.