1210212.us16.myftpupload.com Managed WordPress Site

Tag: Stress

  • 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.

  • Had a Bad Day?

    Had a Bad Day?

    Have you had a lousy, everything-just-keeps-going-wrong kind of bad day?

    We’ve all been there. Sometimes things just don’t go the way they should, but it doesn’t necessarily have to be an over-all bad day. There are lots of ways to help change that bad day to a slightly better one. And if those fail, you can always start over with a brand-new day tomorrow.

    You can always restart the day. Not the clock on the wall, of course, but you can consider it like this: That last hour was not a great start to the day. How about we discard that hour from our memory and try to have a great rest-of-the-day? Sometimes this can work: you have a lousy morning, but a great afternoon – and by focusing on the afternoon of awesomeness, the morning will feel like it was pretty good, and you don’t remember it anymore.

    There’s also other ways to make that bad day better; drop in on your best friend who happens to be in the neighbourhood.  If you’re not in the mood for company right now, treat yourself to something you really enjoy – such as a chocolate bar (not too many, though) or that really fantastic meal from your favourite restaurant. Read a book that always makes you happy, or even a movie that makes you fill up with happy tears. A favourite soap opera, cat videos, or even watching people making fools of themselves. Laughter really is the best way to make yourself feel better.

    You’re allowed to have a bad day. Shut out the world. Turn off the computer and the phone, and log out of social media. Take some time for yourself, particularly if you’re feeling stressed around people. Surround yourself around things that help make you happy and calm, if possible, for fifteen minutes. It is also good for your mental health, but by allowing yourself to take some time to “reset” the clock, you can also change your day around.   Think of it as a mental stretch break.

    Just remember, there’s always a chance that bad day was just a blip in the radar – there’s better days ahead, and good and bad luck have a way of evening out. A bad day now and then is normal – it happens to the best of us. However, too many of them in such a short period of time can be as a result of several factors. It can help to talk it out with someone else, and there are several strategies available to you to lessen the streak of bad days – which is good for your mental health.

    A bad day can be better with someone supporting you and listening. There’s no shame in seeking help.  Sometimes it takes a lot of help to stand on your own.

  • Why We Need Laughter During Stressful Times

    Why We Need Laughter During Stressful Times

    At some point in your life, your stress level will be extremely high. There are some easy, quick, and readily available ways to bring yourself back a more calm state of mind. If you’re still having issues after trying the options I’ve mentioned previously on this site (hobbies, games with friends), please consider talking to a therapist or a mental health hotline. Bell Let’s Talk campaign (January 25th) is very timely: http://letstalk.bell.ca/en/get-help/ . You are not alone. There are people and organizations willing and able to help you.

    For now, I’m speaking in general terms: laugh during stressful times. It’s not only the best way to change the mood when you feel several things coming at you at once, whether they’re related to dating, school, family, or work.  Switch to something that you consider upbeat. It could be a funny movie, laughing at something that just came to you, a humorous fiction novel, cat videos on YouTube, or even TV or online shows specifically centered on a comedy of errors.

    Laughter is good for you for several health-related reasons. It’s the reason why advisors keep recommending leaving a job (if possible) if it’s causing you stress that has physical implications, such as feeling run down and staying in bed for long periods. By taking the time to look after your mental health, you can also look at your physical well-being, by easing the impact of stress on your heart and immune system.  This can also help you become healthier as compared to those people dealing with major stress. This is another reason why health professionals encourage more fun activities for you to enjoy.

    There’s also another source of laughter: your friends. If you surround yourself with positive energy and upbeat personalities, it can lift your mood considerably as compared to others who are generally more negative. It’s not a bad thing: everybody sees the world differently, but since you’re looking to help yourself in stressful times, keeping this interaction towards ‘negative’ friends can be helpful to keep to a minimum, until another time.

    Above all remember that stress and depression are serious issues that can impact your mental health. If none of these simple strategies help you; there is no shame in looking elsewhere for support. The Bell “Let’s Talk” page (see the link above) provides contact info for several organizations (websites and phone numbers) where you can seek further assistance. You are not the only person to feel this way, and you are helping yourself by seeking the help you need.

  • Is it Time to See a Counsellor? How to Realize It’s Time to Seek Professional Help, and Where to Find It.

    Is it Time to See a Counsellor? How to Realize It’s Time to Seek Professional Help, and Where to Find It.

    Sometimes when we hear the word “counsellor,” it can be easy to fall into the misconception that counselling is a helpful resource designated only to those struggling with a mental health illness. While proper counselling is an excellent tool in coping with mental health struggles, that is not it’s only beneficiary use. Someone may want to seek counselling for a variety of different reasons, not all of which involve having a diagnosed mental illness. A sudden tragedy, feeling increasingly overwhelmed or stressed, or struggling to live a sustainable life are a few potential signs it may be time to consider counselling. Acknowledging the need to see a counsellor is an excellent first step in resolving whatever conflicts may be standing in your path, and achieving your desired goals.

    When is it a good idea to consider counselling?

    With today’s students facing incredible amounts of challenges (not to mention all the curve balls life throws your way), it’s easy to see why proper counselling can be so crucial. Whatever the struggle in your life may be, here are a few key signs it may be time to consider seeking professional guidance to help you through it.

    • Your hardship is causing distress in your life
    • You have faced a tragedy
    • You feel lost, hopeless or stuck
    • Nothing you seem to do appears to fix or help the situation
    • You find yourself thinking/stressing about it constantly
    • You feel completely overwhelmed
    • Your daily life is affected
    • You are feeling depressed or anxious
    • It is hard to handle or cope with the situation
    • Someone has mentioned their concerns about you
    • You have concerns about your own well-being
    • You are losing sleep
    • Your work/academic performance is suffering
    • One or more of your relationships is strained

    Would seeing a counsellor actually be beneficial for me?

    You wouldn’t continue playing soccer with a broken ankle, because you know you’d be doing much more harm than good if you did. Instead, you would go see a doctor and receive the right treatment you need in order to heal. The same should be true with your mental health. Let’s compare it the broken ankle scenario.

    • Noticing the signs that something isn’t quite right would be the same as feeling/seeing that you have broken your ankle.
    • Recognizing you can no longer put yourself through this turmoil could be viewed as removing yourself from the soccer game.
    • Seeking proper treatment from a counsellor is just like going to the hospital to receive proper treatment for your injury.

    While recognizing you have broken your ankle and removing yourself from the game are important first steps, you know those that alone will not heal your ankle. The same is true when it comes to your mental health. Noticing the signs and recognizing something must change are excellent first steps to overcoming your adversity, but they aren’t enough to get you completely back on track. Counsellors provide a safe, judgement free environment along with the support, professional guidance and life-long skill development designed specifically to help you conquer your challenges.

    I think it’s time to see a counsellor, but I heard they can be expensive. Is this even an option for me?

    Many post-secondary institutions in Canada offer counselling services to their students, free of charge. To find the counselling services offered by your institution, visit your institution’s official website under services, or visit your on-campus administration services for more information.

  • Why you deserve a break – how to handle when your world seems overwhelming

    Why you deserve a break – how to handle when your world seems overwhelming

    You deserve a break. At times, life can be engulfing and chaotic. When school, a job, relationships, family, sports or taking part in other things you enjoy come into play, it can be a little stressful to try to maintain an even balance.

    Sometimes, breaking down or stressing yourself out may seem like the best “solution” when your world is overwhelming. Although, the best you can possibly do is to take a break. You may be saying to yourself, “but I have no time to take a break” or “I don’t even know what to do if I take a break”, these are common things we say to ourselves when we are overwhelmed with the situation on hand. All you need is thirty minutes to yourself to feel more balanced and in control of your world.

    Whether you are super overwhelmed or just need an idea for a break, here are a few things to try:

    You are only one person: This isn’t much of something to try however a friendly reminder. Remember that your physical, mental and emotional health is far more important than what you are overwhelmed with. You are only one person and you can only accomplish so much. Take things on one at a time and do only as much as you can handle. You cannot focus all your time and energy into things that are giving you stress; you need to take time for yourself.

    Remember this is only temporary: Being in an overwhelming part of your life or situation, can seem like it is going to last forever. This is not true. Although you have a lot on your plate right now, try to remember that this is only temporary and will be over sooner than you know it. This too shall pass.

    Breathe: Find a quiet, empty room to go into. Sit or lay down on the ground and take deep breaths. Focus on your breathing by breathing in through your nose and out through your mouth. This helps you to calm down and to be truly present. You are able to focus on your current state and allow the stress out. Turning the lights off, lighting a candle or turning on a lamp, listening to some soft music or being in still silence may contribute to relaxation as well.

    Spend time with a friend: Friends are great to turn to when you need to take a break or relax. Spending time with them can help you forget about everything that is going on at the moment. Even if it is just for a couple of hours, friends are a great way to cheer yourself up and to take time away from your stressors.

    Dance: What song makes you want to break out into dance and sing your heart out? Put that song on and do just that. Taking a dance break can certainly make you happier and take some of the stress out.

    Do something you enjoy: Pick up something you haven’t done in a while whether it’s working out, writing, reading, watching a movie, swimming, going for a walk, or even simply watching a funny YouTube video. It’s hard to take time for yourself when your life seems overwhelming. Taking thirty minutes to an hour out of your day to dedicate it to doing something you enjoy, can make your day a little less stressful and hectic.

    Go outside: It may be daunting to go outside on a cold, wintery day or during the hot summer, however, going outside may just be your best bet. If you have been held up inside for a while, it can definitely be a good thing to go outside for a little while. It gives you the feeling of freedom and gives you a breath of fresh air, literally. Even going for a walk around the block to give yourself a break, can bring you back feeling energized and better than before.

    Your world might seem overwhelming at the moment but take thirty minutes to yourself. However, what way you choose to take a break,that is up to you.

     Written By Leah Butler

  • Mental Health Stigma and Prejudice

    Mental Health Stigma and Prejudice

    Stereotyping and typecasting remains prevalent in our society today. Stating that doesn’t mean that it makes it alright to use them against others. In today’s society Mental Illness is accepted, though sometimes, there is still a prejudice about it. Some people do not accept it, and use these stereotypes on people with a mental illness. For example, a woman can be targeted due to her mental illness, possibly creating an atmosphere where sexism can run wild. The media is a constant variable in this role; when someone with a mental illness acts out, the media makes it a headline and top story, mocking them at every turn.

    As the media highlights the bad aspects of mental illness, the world can’t seem to listen and take it as a serious problem that needs to be understood. Instead of investigating deeply about mental health, people take the more ignorant approach for it is easy to do so. What is often illustrated on the news is false or extremely exaggerated. The individuals that do try to understand mental illness often know someone suffering from it, therefore they become more involved and educated on the subject in order to help. Depending on the circumstances, a friend or loved one can be the cause of the negative inflictions that cause mental illness.

    Not only does having a mental illness have its own effects on the brain, people can start to perceive a person that effected person as negative. The person suffering can feel anxiety raising, courage falling, hopelessness settling in as they walk and feel eyes on them. They may feel fearful when going for a walk, going to an event, or even when raising their hand in class. It is never right to put someone in that position of self-loathing or self-doubt, only to make yourself feel higher and more powerful.

    We have all been in both of these places; making yourself feel better by putting another down; feeling put down from someone. Both of these directions will not serve you, or the other person. Of course there is someone who is bigger, smarter, or can do more things than you. There is never a reason to hurt someone, especially someone that cannot help who they are. It is not okay to hurt someone because you do not understand what they are going through. We all go through something at one point or another, so it is better to respect a person then put them down. Let’s erase mental health stigma and create better ways of communicating and helping others- you may need some help in your future, too.

  • The Competitive Nature of Scholarships: Some Tips on How to Deal

    The Competitive Nature of Scholarships: Some Tips on How to Deal

    When you hear the word “scholarships”, what is the first thing that comes to your mind? Money? Reward? Work? How about competition? Some scholarships you don’t need to compete against others, but most of the time, you do. That can be an intimidating thought. There are many different types of scholarships out there. Some are related to sports, academia, the arts, and social activism. Applying for a scholarship in any case is a time to show your best self, proving that you are a worthy candidate for the goods in store. This means going above and beyond your usual work ethic.

    If you are applying for sports scholarships, you may already have that natural competitive nature about you-this is a good thing. Scholarship applications can be time consuming and stressful. Scholarship interviews are even more taxing. You can think of it as being interviewed for a job, and there are tons of other people wanting that same job, too.

    The bottom line when it comes to applying for scholarships is that you can only do the best you can, and also hope for the best result. Don’t give yourself more anxiety than you have to- this might hinder your chances.

    Basic tips and things to remember:

    • Make sure you give yourself LOTS of time to fill out the application form. This way, if you think of something more you want/need to add to the application, you will have enough time to do it.
    • Make sure you have a few other people in your circle check out your application form, making sure everything is in the right place. One small mistake could cost you the scholarship.
    • Think out of the box. Some scholarships call for more creativity than others, so don’t be afraid to inquire about the scholarship and see if you can add something a bit extra on your application, or present in your interview.
    • Practice your interview skills. If you will be meeting with the people giving the scholarship, make sure you are chilled-out and ready to blow them away. People can sense anxiety when someone walks in the room, so take deep breaths, do meditation or “leader posing” before you enter the room. This will make you feel strong!
    • If you are applying for a big scholarship that looks over your whole high-school or college history, make sure you examine or write down all your achievements and see what else you can improve on, before you apply. Adding to your curricular repertoire will always help you in the end. So, beef it up!
    • Volunteer, volunteer, volunteer.
    • Don’t tell anyone you are applying to a specific scholarship. This may be a bit secretive or sneaky, but as soon as you tell your friends or other students, they might apply themselves and you will be in direct competition with them. It is really up to you, but this is where that competitive thinking must come into play.

    Don’t let the competitive nature of scholarships scare you; let it fuel you! Bring out your fierce and dedicated nature and you might be surprised by the results. When you hear athletes speak about competing in the Olympics, you may notice that they never doubt themselves before their competition- they MUST win. Apply that attitude and you might just beat the competition and win your just reward.

  • The Importance of Finding Peace Within

    The Importance of Finding Peace Within

    Finding peace within is sometimes a mysterious topic. One may often wonder what it even means within the hustle and bustle of daily life; is it possible? Can it ever be achieved? We are overloaded with a seemingly endless to do list and people to please. Being aware of not feeling at peace can be a motivation to find it again, and to overcome the challenges that are presented to us.

    The first question for overcoming the feeling of being ill at ease is to identify why you feel ill at ease. Perhaps your to do list has not been worked on and is becoming quite frightening, or perhaps the problem is with the to do list itself. Maybe the thought of everything on that list gives you no satisfaction at all. If the problem is that you have not done any work on your to do list in a long time, the solution may be very simple; break the list down into smaller steps. For example: If you have a presentation due on the topic of women’s rights in Canada, you might want to break the project down into doing an introduction on day 1, the body of the presentation on day 2, and the conclusion of the presentation on day 3. Doing this with the various items on your to do list will help to make things less scary, and more approachable.

    On the other hand, if your to do list is filled with things that are not rewarding, then you may need to conduct an evaluation of your goals and desired end results for your various pursuits. Sometimes we avoid doing work because we do not truly care anymore about the results. For example, if I want to get a high school diploma, I will go to class and do the homework and act generally respectful of those around me in order to facilitate my success. If you do not want a high school diploma anymore, you may consider dropping some of the items off your to do list. In this case, I would recommend speaking with a guidance counselor who may be able to re-light the motivation to complete the diploma. If you are knocking off things on your to do list, you are closer to achieving the goals you originally set out for yourself. The question is how you can regain a sense of inner peace amid seemingly random, negative emotions?

    There are many strategies for regaining peace within:

    • Take some time to reflect upon all of the things that you are grateful for.
    • Do some meditation or conduct concentrated moments of silence.
    • Talk with a friend about positive things in your life.
    • Get a little exercise to increase your brain’s natural feel good chemicals.
    • Do some yoga, or engage in an activity that makes you feel good.

    Finding peace within is something that is always in your control. You are always able to regain it; it just takes some investigating to find solutions that will work for you. Good luck!

  • 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 Importance of Student Mental Health

    The Importance of Student Mental Health

    School is a trying environment: it’s understandable that juggling academics, extra-curriculars and personal issues can be overwhelming. That being said, it’s important to keep yourself healthy and not let the stress of student life get to your head. This will not only help you do better academically, it will contribute to your overall happiness.

    Consider two students writing the same exam. One, having studied, feels confident and prepared; overall, he is calm and collected, ready to work. The other student has also studied—but he hasn’t gotten any sleep because of the stress and is extremely anxious about what lies ahead, barely being able to sit still. The first student will be able to focus, complete the test with confidence, and walk out of the exam room with a positive attitude. The other, even though he’s spent just as much time preparing, is likely to do much worse, and after the test will be extremely disappointed with himself.

    If you identify more with the second student—and feel worried and stressed on a daily basis—you must consider taking better care of yourself. This includes getting enough sleep, eating a balanced diet and exercising as often as you can. But health is more than that. It’s important to pay attention to how you’re feeling and whether you’re treating yourself with the respect and compassion you deserve.

    A big factor that can completely deteriorate mental health is stress, but it is often difficult to avoid it in a school environment. The key is to achieve a balance between working hard and relaxation—of course, your grades will suffer if you do nothing but watch TV (even if that is relaxing!), but you’ll also find it more difficult to concentrate if you’re obsessing over your studies hours or days on end. Take breaks when you’re studying and be kind to yourself. In many cases, there is only so much you can do.

    Using stress as a motivator is a good strategy to ensure you’re doing well without cracking under the pressure. For example, if you’re assigned a huge project, try not to freak out over the sheer magnitude of work you have to do and instead focus on the positives. Through your research, you could stumble upon some really interesting things. Channel that stress over the upcoming deadline into your interest in the topic and not only will you feel better, you’ll likely do better on the project overall.

    Finally, everyone makes mistakes. But beating yourself up over a low grade or a silly mistake is not only bad for your mental state (it weakens your self-confidence), it’s also not very constructive. Instead of constantly being self-deprecating, look critically at what went wrong, and learn from it: see if you can do better next time. And don’t forget to reward yourself for what you did right, too!

    For more information on student mental health, see your guidance counselor.