The survey results were released on Thursday. The poll canvassed how people are feeling in the midst of stressors such as concerns over physical health, income worries, global warming, and international conflicts.

While many respondents feel more positive, 44 per cent, about 40 per cent feel indifferent, and the remaining seventeen per cent stated that 2024 would bring more bad than good.

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#1. The one thing I have found to be helpful to regulate my stress is to meditate. For me, I have found meditation to be extremely helpful at calming my nerves when I get stressed. I can do it anywhere and in almost any situation. Right before work in your car? Meditate. Right before you start an exam and write a big paper? Meditate! When your Dad asks you why his iPhone storage is full for the tenth time in a week? Maybe this example is specific to me, but mediate nonetheless! The way I meditate is quite basic. I get into a quiet area (if I can), close my eyes, focus on my breath and try to exist in the present. All other thoughts are pushed to the side. Finally, when I feel ready I return to reality. Check out this video for more insight on meditation.

#2. There is nothing I value in my life right now more than sleep, and I mean that in the most selfish way possible. One thing I learned while working at my summer job was how much better I was functioning at my job when I had a good night’s rest. On days when I would sleep late, I would make mistakes, or I wouldn’t learn efficiently. When I was sleeping more, I made less mistakes and I felt much more confident. Moral of the story? Put the phone down! According to this article, it keeps your mind psychologically engaged! I am definitely guilty of seeing something on Instagram or on Twitter that keeps my mind active for a long time. I had to be honest with myself “I will not die if I don’t read all the Love Island updates this instant”

Helpful tip: try putting a time limit on the apps that tend to eat away your sleep time.

#3. Personally, I find that the combination of managing my stress with meditation, sleeping right, and of course, studying will help me to feel prepared and successful in my classes. Now my recipe for success isn’t universal, but I hope my technique brought a bit of clarity to your school year.

This is a version of a piece that was previously published on the Healthy U website.

It is therefore not surprising to hear stories of exhaustion, worry and struggle from students. The Student Counselling Centre (SCC) encourages you to be kind to yourself if you’re having difficulty and to reach out to someone for support. You get to decide who that is: a trusted friend or family member, a pastor, mentor, Elder, professor or instructor, or one of the many people available to you at UM including counsellors.

REACH OUT FOR SUPPORT

The SCC offers free and confidential support services remotely (by telephone or secure video link) and students can learn more about what is available by calling them at 204-474-8592 or checking their website.

SCC services include:

• Daily workshops on a variety of topics including how to manage stress and distress, mindful meditation, and communication and conflict – workshops are the quickest way to access support
• Counselling groups for an in-depth focus on a variety of topics including anxiety and relationships
• Single Session Therapy (SST) – a new service to be introduced in mid-February where students can attend a longer, one-time appointment to address a specific difficulty such as presentation or exam anxiety, managing after being accused of academic misconduct, or relationship break-up
• Ongoing individual counselling – connect to make an initial intake appointment to discuss your needs

MAKE PEACE WITH UNCERTAINTY

Remind yourself that you have managed and carried on through uncertainty before. For example, you’ve made it through every time you weren’t certain of the content being tested on an exam. We tend to remember uncertainty when it didn’t work out well; try to remember when uncertainty did work out well for you.

Additionally, not everything around you is uncertain – look for aspects that you can control and focus your energy on them.

FOCUS ON TAKING CARE OF YOURSELF

You’ve gotten through every hardship in your life before, and you’ll get through this one as well. Instead of focusing on what UM is doing to manage the Covid-19 pandemic, try to focus your attention on yourself and what you need to do to take care of yourself. Here are 14 ways to combat stress during tough times.

LIMIT YOUR INFORMATION INTAKE

Be careful of information overload. Limit the time you spend looking to see what UM will decide for in-person remote studies. Too many updates about the pandemic plans can become overwhelming. Consider checking in only once or twice a day or wait until you see an email to learn about developments. Even for those who like to follow the news, it can all become too much.

Similarly, be careful of misinformation. Rumours abound about what will happen or not. Verify rumours by seeking reputable sources or directly checking yourself. Many supports remain available, including resources that remain committed to helping you with academic success.

STUDENT SUPPORT AT BANNATYNE CAMPUS

Student Services at Bannatyne campus (SSBC) meets directly with students and residents in the Rady Faculty of Health Sciences. They develop individualized plans for students to connect with supports and provide referrals to both on and off-campus resources. Their mandate is to enhance personal wellness and academic success. In addition to one-on-one appointments, learners are eligible to access groups, workshops, and self-directed programs based on their individual needs. All services are free, confidential, and private. SSBC is administratively separate and distinct from all academic programs. Call (204) 272-3190 or email BCSS [at] umanitoba [dot] ca to make an appointment today.

Consider sticking to or developing a routine Think about what was helpful before the pandemic and try to incorporate some of those activities into your routine. Some things we recommend include getting up for your day as you did before the pandemic (e.g., shower, brush your teeth, eat breakfast, dress) and have an end of day “ritual” (e.g., exercise, make food for yourself, check in with family/friends, walk your dog, etc.)

Our emotions reside in our bodies, so take good care of yours. Whether you achieve this by maintaining a regular sleep schedule, eating balanced meals or limiting caffeine or alcohol intake, taking care of your body does wonders for wellness.

Increase positive experiences. Positive Psychology (which studies what makes a life worth living) suggests an optimal ratio of positive to negative emotional experiences in life and the Covid-19 pandemic has reduced the number of positive experiences for many students (e.g., they no long see their friends daily on campus) while simultaneously increasing some negative experiences (e.g., worry about health, safety, financial security). Look at what positive experiences you’ve lost during the pandemic and consider how you can bring these back into your life. You may not be able to bring them back exactly as they were before but any approximation will help.

When we’re stressed, our body wants us to move. Get your heart rate up and burn off the energy building up in your body. Going for a walk, a quick workout, or dancing to music for three to five minutes will suffice.

Try using distraction techniques if you find yourself thinking a lot about your stressors. This may include making a list of things that make you happy, listening to soothing music, working on a hobby, cleaning your space, reading a good book under a warm blanket, and other ways that create a feeling of comfort.

Focus on the present. If you can’t get your mind off the pandemic or another concern, think of any colour and try to find ten items around you that are that colour. Name items as you see them. When finished, see if you can focus on the task you were trying to do.

Do something kind for someone else.

Spend time with your pets if you have any.

Practice gratitude. Even during a stressful time, there are things to be grateful for. Once a day try to identify one thing you’re grateful for and why.

Practice self-compassion. Self-compassion involves self-kindness, common humanity, and mindfulness.

• Self-kindness. Treat yourself as you would a good friend and stop constant self-judgment and self-critical comments. Actively comfort yourself as you would a friend.
• Common humanity is the idea that we are all connected through suffering and with that, we can feel less alone. Build strength by relating, connecting and empathizing with each other. Remind yourself that feelings of stress, worry, inadequacy are shared by all.
• Mindfulness is approaching emotions in a balanced, nonjudgmental and present-focused way. Try to accept without judgment what’s happening in the present moment and focus on feelings rather than avoiding them.

Practice forgiveness of self and others. You’re human and that means that you will make mistakes. Everyone does. Despite our or someone else’s best intentions, we may disappointment or upset those we care about. If you’re upset with yourself or someone else, consider:

• what was going on in your life or the life of the person (e.g., he just learned that his mother has Covid and is really worried for her),
• is there something about your life or the person’s life that can even partially explain why you or they did what they did? (e.g., “I was bullied in High School and always criticized so I have a very strong reaction now when I receive any criticism)
• if you believe you or someone else is just mean, consider what may have happened in life to influence that.
• Finally, are you able to let go of some of your anger or resentment after doing this?

If you find you want some extra help, reach out. The SCC offers free and confidential support services remotely (by telephone or secure video link) and students can learn more about what is available by calling 204-474-8592 or checking the SCC website. You can also connect with UM’s other student support services.

Here are a few easy things you can do to prioritize your well-being:

• Make sure to rest and eat well.
• Get some exercise at home or go out for a walk (outside isn’t closed, just maintain social distance!). Join @uofmrecservices on Instagram for their series of at home workouts.
• Stay informed, but be mindful of your news intake, and the sources from which you get your information.
• Stay socially connected, while being appropriately socially distant – reach out via WhatsApp, FaceTime, and others.
• Focus on getting your Winter Term courses completed. Click here for some tips to being successful academically during this time.
• Reach out for help! Many UM offices are available to help in different ways: Student Counselling Centre, Student Advocacy and Case Management, Student Services at Bannatyne Campus, and Spiritual Care.

During these challenging times it’s important for us to be kind to ourselves and to others. So look after yourselves and be patient as we all wait for things to return to our usual routine. Find more information about academic success here.

Edgar French, UM’s Spiritual Care coordinator says, “Students can become so absorbed with their academic demands that they sacrifice or ignore the habits and practices that instill a sense of hope, meaning and joy in their lives. These are not add-ons but essential aspects to living a whole and balanced life.  Carving out time in our day to recharge our selves, be it exercise, contemplative practices, talking with a trusted friend, can provide the added motivation and energy to get back to the books and get the more out of your study.” Edgar can be found at 102C UMSU University Centre.

If you are having trouble managing any of your worries or concerns, please know that you’re not alone, and the University has many resources to support your success. We’ve put together a few ideas for handling stress.

Simple tips for handling stress

It’s normal to feel stressed as exams are approaching, and there are many things you can do to help manage these feelings. Here are some ways you can try to combat stress yourself:

• When and if possible, seek out support within your own personal network – share your concerns with your family or friends;
• If you’re feeling stressed, consider answering honestly the next time someone you trust asks how you’re doing – this can lead to support and help you feel better;
• It is important to keep doing the basics as exams approach – continue to try to eat and sleep well and try to remain physically active;
• Shift your priorities temporarily: plan to be busier with your academics and set boundaries in your life to allow you more time to study – this may mean that you cannot do certain things, but it’s just for a short time – but do stay in touch with your friends to some extent because that will help you with stress;
• It’s never too late to enhance how you are approaching your studies – take a look at the Academic Learning Centre for suggestions on how to improve your studying, paper writing, exam taking and more.

If you find that you are still struggling after trying these techniques, you may want to seek out some of the options at UM’s Student Counselling Centre.

Attend an event

Pause for Paws – St. John’s Ambulance therapy dogs are available for cuddles, specifically to help students beat the stress of school. Dec. 2, 11:30 a.m.-1:00 p.m., UMGSA Lounge, 217 UMSU University Centre; Dec. 3, 11:30 a.m.-1:00 p.m., Elizabeth Dafoe Library Atrium; Dec. 4, 11:30 a.m.-1:00 p.m., Joe Doupe Concourse, Bannatyne campus.

Migizii Agamik Study Night – This partnership between Indigenous Student Centre, Libraries and the Academic Learning Centre will provide everything from writing assistance and study tips, to free food and popcorn, to stress relief tips. Dec. 3 from 5-9 p.m.

Take a Break at Student Life – Drop in anytime Dec. 2-6 from 8:30 a.m. and 4:30 p.m. to take your mind off things. They’ll have a craft station, handouts, and info about other resources available on campus. Student Life can be found at 225 UMSU University Centre.

 11 Ways to Prepare for Final Exams in 11 Days: Study Smarter, Not Harder – If you’re struggling with your classes, maybe a visit to the Academic Learning Centre can help. This particular workshop will help you be a more efficient studier. This workshop will be Nov. 29 from 2:30-3:30 p.m., if that timing doesn’t work, they have many others to choose from.

Healthy U drop-in hours – Until Dec. 6, go chat with a Healthy U peer educator. They’re students like you who are certified student health educators. They’re passionate and knowledgeable about relevant health topics, including stress management and mental health, and are available to answer questions, provide information, and connect you to important resources. Find their hours on their Facebook page. 471 UMSU University Centre.

Community Meditation – At Bannatyne campus, take part in this group for guided meditation and mindfulness. Wednesdays, 12:15-12:45 p.m., 385 Neil John Maclean Library. 

Student Counselling Centre Workshops – Available virtually every day, workshops are a great way to get counselling help for a variety of difficulties. Often there is more than one workshop option available on a given day and no pre-registration is required. Just drop by the SCC to join in. Consider Mid-day Mindfulness, Learning to Cope (with stress), Capacity Building, Stress Management, and many more.  Just check the schedule, and show up at 474 UMSU University Centre.

Help on the go

There are lots of apps that can help you with stress:

• Exam Stress
• Stop, Breathe, and Think
• Insight Timer
• Calm in the Storm

This is no doubt a challenging time in your life, but you can do it! Don’t be afraid to reach out for help, in whatever way you need. Britt Harvey, UM’s Health and Wellness Educator sends this reminder: “At times of elevated stress and busyness, self-care and rest tend to be the first things we get rid of. In fact – during times of elevated stress is when we should be taking care of ourselves and resting more! Take a few minutes to connect with a friend, or take a short walk, or a meditation break. These seemingly small moments of self-care can make a huge difference.”