What are you grateful for?

When our minds start to wander to the worst-case scenarios, it can feel impossible to regain control. Try listing a few things that you are grateful for to help reign in that wandering mind!

• I am grateful for the delicious dinner I had last night
• I am grateful for my mom, who loves me
• I am grateful for the weather today

Read this article from the Gottman Institute to learn more about Rituals of Gratitude.

Work out your senses

Give your brain a bit of a workout by exercising your awareness of your senses. Practicing mindfulness can help to reduce stress and even help you focus.

• Seeing: Pick an object in your environment and try to notice something interesting about it that you might not have before
• Feeling: Bring awareness to every part of your body that is making contact with a surface
• Hearing: Find a noise, like the hum of your computer or the cars outside, and listen to the way it fluctuates
• Smelling: Try to identify a smell around you, like dinner being made or even just the regular smell of the room

Learn more about Using your Senses to Relieve Anxiety with this artcle from Anxiety Canada.

Remind yourself of how great you are!

In stressful moments, it is easy to feel like your self-esteem has taken a beating. When stress is something that we deal with often, like in a university setting, it’s crucial to develop strategies to maintain a high level of self-worth. Try writing down some affirmations in your phone or on a post-it note on your mirror so that they’re fresh in your mind when stress creeps in. These are most effective when they are realistic so feel free to tweak the examples below to fit your life!

• I am still strong even though I am having a hard moment
• I have taken exams that I have done well on before, and I will do well on this one
• Just because I am feeling anxious about this presentation does not mean I am unprepared

Learn about Self-Compassion which is related to affirmations.

Prepare and practice

The best way to use these tools to combat stress is in combination with preparation and practice. Just like when giving a presentation, it’s always best to come prepared with notes; print out this post or jot down a few of your favourite strategies in your phone so that you are prepared with your tools when stressful moments arise. These strategies are great to use in the moment, but will achieve the most success when exercised so that they’re tailored to your current situation.

Learn more

• Drop by the Student Wellness Centre at 162 Extended Education to learn more about how to manage stress during the upcoming exam season
• Check out Healthy U’s Guide to Stress and Anxiety package to learn even more stress-reducing strategies.
• Access Student Supports at UM
• Check out the Student Health and Wellness page

Healthy U is a UM student group made up of a team of friendly volunteers who are trained student health educators. Managed by UM’s Health and Wellness office, Healthy U provides students with validated health information through blog posts, peer office hours, health packages and outreach events. 

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.

Read more

Give yourself permission to set boundaries

Setting boundaries is a necessary component for self-care to help us avoid feeling depleted, taken for granted or taken advantage of. Our responsibilities often increase during the holiday season and because of this, it is even more important to ensure you have given yourself permission to set boundaries.

An example of healthy boundary setting is allowing yourself to say no and practicing difficult responses ahead of time. For example, “thank you for thinking of me but I already have something else going on. I would love to get together after the holidays to catch up.”

Other examples of healthy boundary setting over the holidays include:

• opting out of gifting (office secret Santa’s, friends, and family etc.).
• leaving an event at the time of your choosing, regardless of who is asking you to stay longer.
• declining alcoholic beverages (if this is your choice).
• celebrating (or not) in a style that works for you or your family regardless of “expected” traditions.

The goal of boundary setting is to give yourself permission to care for you by communicating with others in a clear, concise and respectful manner.

Honour your feelings and take part in self care

First and foremost, it is important to acknowledge that the holidays can be exciting but also uncomfortable or stressful. Whether you are feeling excited, sad or overwhelmed, all emotions are valid.

In taking care of yourself, you can better manage stress. Self-care can include:

• scheduling in frequent breaks. Whether this be a day at a time, or various 10-minute blocks, allow yourself the time to rest and reset.
• managing expectations. Often times, we can expect to feel fully relaxed, present, and engaged over the holidays… after all, it’s the break we have been waiting for. But this can be challenging. Allow yourself to remove expectations and feel each day as it comes.
• alone time to enjoy an activity of your choosing such as taking a bath, going for a walk (if it’s not -50!) or reading a book.

It is normal to feel overstimulated during the holiday season so it is important to take the time to listen and honor what you need. Our cellphones cannot operate at 1% and neither can we!

Plan ahead

The holidays seem to go by faster each year. To maintain your stress levels, it may be helpful to plan ahead:

• think about what you want to budget, when you want to do your shopping, what meals you may be making, who you are making time to see and where you may want to drop off donations.
• prepare for your emotions. Stress, loneliness, guilt, excitement, appreciation – remind yourself you may experience a multitude of feelings and have a list of go-to coping strategies for this season. For instance, if you’re overwhelmed, try removing yourself from a busy room for 5 minutes to gather your thoughts.

With that being said, I can understand some people love the chaos holidays may bring and in that case, scrap your to do list and see where the season takes you!

Don’t abandon all normal routines and healthy habits

During the holidays, it is all too normal to get into that “go, go, go” lifestyle without even realizing it. All of a sudden, your normal routine has been put on hold. Though the holidays can be exciting and a time where we indulge in activities or items we usually don’t, it is important to stick to as much of your routine as you can or feel comfortable with.

When you are considering your routine, think of:

• your sleep patterns
• eating habits
• exercise goals
• efforts spent on connecting with loved ones
• time spent for self care

Though it is completely realistic some of these will give over the holidays, trying to stick to your normal routine as best as possible will help manage your stress levels.

Use resources

If you Google “stress during the holidays,” you aren’t going to come up empty handed. Though it can be a joyful time for many, it can also be a challenging time for others. Feelings of isolation or loneliness, financial fears, increased stress, colder weather and shorter days… it is not always easy.

• have a list of resources available on your phone or in your desk. Somewhere where if you feel stuck, you don’t have to think – the list is already there.
• consider saving resources for yourself or others such as stress management apps on your smart phone or the number to crisis services.
• have a list of family or friends that you can talk too. We can’t always see those we love over the holiday season, so maybe instead of managing the stress of busyness over the season, you are managing the feelings of loneliness. Planning a virtual date, phone call, or time to write a letter can help establish a sense of connection.

Having a list prepared doesn’t mean you’re going to need it. It does mean that should you or someone close to you need support, you have an idea of where to start. Some resources you can use this year are:

• Crisis Line: dial 9-8-8
• Crisis Response Centre: 817 Bannatyne Ave
• Hope for Wellness (First Nations and Inuit Counselling and Crisis Support available in Cree, Ojibway, Inuktitut): 1 855 242 3310
• Trans Lifeline: 1 877 330 6366
• Manitoba Suicide Prevention Line: 1 877 435 7170

Don’t forget safety

As exciting as this time of year may be, it is still important to remember that as the holidays approach and parties are planned, gatherings increase and travel spikes, COVID-19 and other illnesses are still hovering. A priority this holiday season, just as last, will be a focus on safety. Along with following public health guidelines, here are some additional strategies you can try to keep yourself and others safer:

• write names on cups so you don’t mix them up.
• have fun with seating and have multiple tables set up to maintain distancing – perhaps your tables could even have themes!
• stay home because you’re sick. Missing the event isn’t ideal–trust me, I get it, but you’re doing your part in safeguarding your recovery and the health of others. So, this year, consider using virtual platforms for those who cannot or do not feel comfortable attending in person.
• while you are decorating, decorate a holiday themed sanitization station (a hand sanitizer bottle can make a pretty cute snowman)!
• stay up to date with vaccines.

Wishing you and your loved ones a safer and happy holiday season!

#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.

The first time I had a panic attack I was 17. I can remember feeling like my mind was racing but at the same time blank. I felt shaky as if I was losing control, lights were too bright and sounds were too loud. I don’t remember anything specific triggering this, but over time I had more panic attacks, and I was able to recognize the feeling, use different methods to calm myself and sometimes prevent an attack altogether. The strategies that worked best for me are called grounding strategies – exercises that reduce anxious feelings by distracting your mind and pulling you into the present.

Consider practicing these strategies during times of minor stress, rather than attempting to learn a new skill during an anxiety attack. Learning how these strategies work for you beforehand will prepare you to use them during a crisis and make it more likely that you remember to try using them at all.

Grounding Strategies

5-4-3-2-1

The 5-4-3-2-1 Coping Technique is a super simple way to distract yourself when you’re feeling anxious. It works by focusing your mind on your physical senses. To use this method, think of five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

What I like about this technique is that it’s easy to remember in the moment, and you can do it as many times as you need.

Try Deep Breathing to a GIF

 Deep breathing is a well-known technique that can be used for reducing anxiety. Personally, I am a very visual person, and I’ve found that having a visual guide can really help me focus on inhaling and exhaling. Here is some information on square breathing and a gif you can use to try it out

Shock your system

Another method that I have found to be effective is to shock my system with a physical sensation. This works by drawing your attention away from your anxiety to how your body feels. What can you do to shock your system? Here are a few ways:

• Run your hands under cold water (but not too cold!)
• Bite into a lemon or another food with an intense flavour
• Clap your hands and focus on the feeling and sound
• Gently snap a rubber band against your wrist

Remember to be GENTLE with yourself – you want your shock to be strong enough that it grabs your attention but avoids harm.

Use a Grounding Object

Sometimes anxiety attacks come at unpredictable and inconvenient times. Carrying a grounding object with you can help pull you back into the present when you’re away from home. You could carry an object that holds a special meaning for you and reminds you of a loved one or of a happy day, such as a ring, a keychain, or a stuffed toy. On the other hand, you could carry an object that has a distinct physical feeling, such as a smooth rock, a piece of fabric, or sandpaper.

Aftercare

 Fatigue, hypersensitivity to light and sound, and difficulty concentrating are all aftereffects of anxiety attacks that I’m familiar with. Panic attacks are often accompanied by physical symptoms, which are caused by your flight-or-fight response becoming activated. It makes sense that after your body goes through this, there will be a physical impact.

Remember to take care of yourself after an anxiety attack. Practice self-compassion, reach out to a friend if you need, and rather than trying to fight your anxiety, try to accept it as a part of what makes you, you.

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

Connect with Student Support

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.

Harm reduction models of care accept and understand that certain activities take place in our society and work to reduce the potential harm that can result from those activities. Often harm reduction is applied to substance use and sex, but it can be applied to other topics as well. A harm reduction approach is key to the Health and Wellness Office’s work.

“We are here to help you take control of your own health and make your own decisions—judgment free,” says Bryanna Barker, a registered psychiatric nurse who is the health and wellness educator for the unit. “Students often juggle multiple demands, and we recognize that it can be difficult to find balance. The Health and Wellness Office provides health promotion strategies to help you find this balance and move forward in whichever way you choose in your health and wellness journey.”

Here are the details of the upcoming workshops:

For staff, faculty and students:

Overdose Recognition and Response Training

Presented by the Health and Wellness Office
February 1
5pm-6:00pm on Zoom

Naloxone is a medicine that rapidly reverses an opioid overdose. The purpose of this workshop is to provide a basic understanding of what naloxone is, how it works and how you can go about accessing take home naloxone kits and its required training.

Email healthandwellness@umanitoba.ca or call 204-295-9032 to register.

For students:

Enhancing the holidays through harm reduction

Presented by UM Student Counselling Centre and the Health and Wellness Office
February 8
5pm-6:30pm on Zoom

This workshop explores what harm reduction means to you, responsible alcohol consumption, and various ways you can create boundaries with friends and family around any holiday season, including Valentine’s Day. Explore various substitution activities you can use to replace the use of alcohol and create a yummy mocktail!

Email Bryanna.hyra@umanitoba.ca or michelle.pearson@umanitoba.ca to register. Everyone who registers is entered to win a $25 gift card to superstore!

Enhancing the exam season through harm reduction

Presented by UM Student Counselling Centre and the Health and Wellness Office
February 15
5pm-6:30pm on Zoom

This workshop explores ways to manage generalized anxiety and stress-related anxiety. Identify coping strategies for stress, get some tips to prepare for exams and create a yummy mocktail!

Email Bryanna.hyra@umanitoba.ca or michelle.pearson@umanitoba.ca to register. Everyone who registers is entered to win a $25 gift card to superstore!

Find out more about the Health and Wellness Office and check out additional resources from Healthy U.

Let’s talk about stress and how to reduce it in our daily lives! It has certainly been a stressful year for me with the pandemic, remote learning, not being able to see family and friends as often and the recent strike here at the UofM. Thankfully, stress is something that can be reduced and there are plenty of methods out there to get your stress levels down!

What is stress

First off, what is stress? Stress is a human reaction that occurs in everyone although we all may express or experience it differently. When you experience some sort of stressor or change, your body will produce a mental and physical response to that change.

Some potential stressors include:

• financial constraints (being a student can be hard)
• living away from home
• academic pressures
• entering a new relationship
• graduation
• a new job

Stress is not necessarily a bad thing, as positive stress (eustress) occurs as well. In our lives as students, stress can help us work harder if we know there is an important deadline approaching. Stress can be problematic if the stressors continue without any period of relaxation (or complete removal of the stressor). Prolonged stress can lead to a weakened immune system, headaches, various aches and pains, anxiety, sadness, and even depression.

How to lower our stress levels

So how do we lower our stress levels? There are many ways to cope with stress, but some ways can be adaptive while others may be maladaptive. Everyone is unique, so some techniques to deal with stress may be useful for you while that same technique may not be useful for others. The important thing is finding a technique that can be helpful to you.

Some excellent methods that work for me include eating well, taking some time for myself (self-care), sleeping on time and speaking with friends and family about what is stressing me out.

Another great method is practicing mindfulness meditation. This could look like taking a few minutes to yourself and sitting in a nice quiet area where you can focus on your breathing. During this time, you would meditate with your eyes closed (or open if you prefer) and just focus on your thoughts. The goal of this exercise is to not judge your thoughts, but to openly accept them. Mindfulness meditation can help relieve stress and can also help improve memory—helpful for us as students in my opinion!

Here are some resources that you can access to help lower your stress levels and learn more about stress:

• Student Counselling Centre (SCC) here at the UofM
• Health Link BC
• Heart & Stroke

Sources:

https://my.clevelandclinic.org/health/articles/11874-stress

https://timely.md/blog/stress-management-tips-for-college-students/

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

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.