With the colder weather approaching it is essential that we keep our activity levels up and continue to monitor our mental and physical health. The Canadian 24 Hour Movement Guideline recommends 150 minutes per week of moderate to vigorous aerobic physical activity, plus several hours of light physical activity, and yet children and adults are becoming too sedentary and sitting for prolonged periods. Getting enough movement can become even more difficult as we head into colder weather. Researchers from the University of Cambridge found that physical activity was lower in autumn and winter compared to spring; with average activity levels across the children peaked in April at 65.3 min/day and reached its lowest level in February at 47.8 min/day. They also found that boys’ activity levels changed more than girls’ throughout the year, but remained higher than girls’ at all times. However, on average the boys achieved the minimum recommended activity levels in winter whereas the girls only reached this goal during the summer.

While being active in the winter months we need to make sure we are prepared and ready to be outside for prolonged periods. To be prepared you need to make sure you are wearing lots of layers, have water, and proper attire including winter boots, hats, and gloves to keep your extremities warm and limit the possibility of frostbite. The cold weather is not all bad when trying to keep active, as it has its advantages compared to the heat. Some of these reasons are that you don’t need to deal with any humidity, it's a great way to take in the sunlight during the winter months, and exercise can help build your immunity during cold and flu season.

Here are some ways to keep up your activity levels in the winter:

• Take a nature walk outside
• Sign up for activity in your community
• Shovelling snow on our property
• Skating
• Tobogganing
• Snowman building
• Cross-country skiing
• Take a walk in an inside location like a mall
• Join the Lakehead Strava group "It's Your Move LU" to participate in the next It's Your Move challenge

Tessa Wilkins, Peer Wellness Educator Lead

Everyone seems to love when fall comes around, the falling leaves, great picture-taking opportunities, pumpkin spice everything, but few people talk about some of the negatives that can come with it. The truth is that for many people, the change from summer to fall and winter is tougher than one would expect. Therefore, understanding why seasonal changes can affect the body is essential to help keep your mental and physical health where it should be.

Seasonal Affective Disorder
Every year about 5% of Americans experience a condition called Seasonal Affective Disorder, or SAD for short (Psychology Today, 2017). SAD is a seasonal depression where the changes in light levels outside can affect people’s mood, energy levels, diet, and emotions. SAD is developed primarily during the winter months as the days are getting shorter and the amount of light during the day is minimal.

Reactions to Daylight Savings Time
When the clocks ‘fall back’ this does mean that we get an extra hour, but it also means that we are spending a lot more time in darkness than we were in the months leading up to it. Research is uncovering ways that Daylight Savings Time affects physical and mental health, as it can mean a disruption in people’s routine, thus making you get up earlier with less sleep (Psychology Today, 2017). We also have less exposure to sunlight meaning our bodies aren’t able to make as much vitamin D.

Inadequate Access to Light
With daylight saving decreasing the amount of natural sunlight per day, the cold weather in addition can cause disruptions in people’s circadian rhythms. Many people feel more tired, less hopeful, and increased fatigued because of the lack of light and colder temperatures.

Family Gatherings: Stress & Pressure
Holidays with family can always cause tension, stress, and overstimulation. Breaks from school and work are supposed to be relaxing and a way to refresh and recharge your mental and physical health. However, sometimes going home can do the complete opposite, therefore, you need to make sure to prioritize your health.

Here are some ways to manage your stress during the changing seasons:

• Making a list of priorities for the season
• Getting access to plenty of natural light by spending some time outside
• Maintaining a regular schedule, even when cold temperatures tempt you to sleep in
• Taking care of your body. Exercise at least 30 minutes a day, at least five days per week, while eating plenty of healthy foods and get enough sleep

Tessa Wilkins, Peer Wellness Educator Lead

Citations
Psychology Today. (2017, October 20). 5 ways the change of seasons might affect your mental health. https://www.psychologytoday.com/ca/blog/when-your-adult-child-breaks-you...

Many students look forward to reading week—going home, seeing family and friends, sleeping in their own bed. But for some students, going back home can be worrisome and stressful—controlling parents, annoying siblings, or even returning to a part-time job. You may have become used to having more independence, and are feeling unsure about how that will fit into your life and relationships back home.

During reading week, it is important to take care of ourselves, in whatever way that looks like to you. Mental health is an important part of our wellbeing, and despite being off campus, there are still helpful resources to support you throughout this time. 

Below are 5 ways you can take care of your mental health on reading week! 

1. Spend time outside 

As the seasons change, it can be comforting to walk around your neighbourhood or city, taking in the nature around you—from the change in air temperature to the colour changing of the leaves, Fall is a time to appreciate the world that surrounds us. 

While you're outside, consider taking the time to do the “5 Senses” exercise, which is a mindfulness exercise to ground yourself in the present moment, and to be more aware of your surroundings. 

2. Eat Your Favourite Foods 

While the Dining Hall and Simcoe Hall Kiosk provide great food options on campus, nothing beats a home cooked meal! Make an effort to  partake in your favourite foods while home, or even try out some new cozy Fall recipes. 

Check out this article which describes some famous TikTokers who share their recipes on a regular basis! 

3. Find a hobby! 

Hobbies are activities that are enjoyable, that take our minds off of other priorities such as school and work. These activities can be as active or laid back as you’d like. Below are some personal favourites: 

- Diamond Painting 

- Diamond painting is a modern version of a craft some of us may have taken part in as kids—mosaics! With this craft, you are placing tiny beads/diamonds onto a sticky canvas using a pen and wax. This craft can be quite affordable, as there are tons of options on Amazon for $10-$20! 

- Embroidery Floss Creations

- Remember making friendship bracelets as a kid? Embroidery floss provides creative freedom to make bracelets or cross stitching projects. If you are looking for an in-depth explanation of all of the possibilities that can be made with simple embroidery floss, check out this website! 

4. Spend Time With People You Care About 

Everyone’s homelife is different. Some people really love spending time with their family, while others could imagine a million other ways to spend their time. Spending time with people who understand who you are, who make you feel safe, is very important. 

Whether it’s hanging out with a friend from high school, visiting your grandparents, or even visiting your local coffee shop, surrounding yourself with people can be a good way to break up your day! 

5. Taking Time For Yourself 

While spending time with other people is important, being able to have time for yourself is equally important, if not more. As you are constantly around people at school, having the time to sit back and relax on your own can be extremely beneficial to your wellbeing. 

During reading week, catching up on sleep can be a great way to take time to yourself, to reflect on how far you have come during the semester and to simply breathe. 

Lakehead has many resources available to students, even during reading week such as virtual counselling, mental health support through Good2Talk, or even the WellU key. 

Enjoy your reading week, in whichever way that looks like to you!

- Makayla Foster, Peer Wellness Educator Lead

Searching for something fun and memorable to do this summer? Look no further! Whether you are new to Orillia or trying to find something unique to do with friends and family, there is something happening for everyone! 

I moved to Orillia about a year and a half ago and love how our small community comes alive in the summer months. I have compiled a list of activities and events that showcase Orillia’s ‘Sunshine City’ vibe and will be sure to get everyone excited for summer! 

Events Calendar 

Whether you are a true outdoor enthusiast or prefer to spend time out of the heat there is an event that will give you the opportunity to try something new, meet like-minded people, and connect with your community. Also, Orillia is home to a lively culture of arts, music, and creativity. A great place to find all of the details regarding local events is through the Orillia & Lake Country Tourism - Summer Experiences Calendar. Here you will find detailed information on paddling, cycling, outdoor activities, camping, summer packages, indoor activities, events, resorts, places to dine, and SO much more! I would love to highlight some of my favourite events/activities happening in Orillia throughout July and August.

Mariposa Folk Festival:  (July 7-9, 2023) Mariposa Folk Festival is an exciting, vibrant and storied musical happening! Mariposa has presented its incredible performances and programming for over 60 glorious years. Come join us! Enjoy and share in the rich tapestry of festival experiences that animate the wonderful spirit of Mariposa! The festival is a celebration of song, story, dance and craft, and so much more. Taking place in a beautiful lakeside setting, Mariposa features some of the most renowned artists on the North American and international scenes, as well as emerging artists for you to discover. It is a 3-day getaway with 100+ performances on 11 stages. For those camping at Mariposa, the fun starts the day before the festival opens and finishes the day after it closes. This year will be my first year attending the festival and I could not be more excited! 

Orillia Farmer’s Market: Every Saturday from 9 am-1 pm, Downtown Orillia hosts a Summer Farmer’s Market filled with local vendors including artisans/crafters, farmers, and producers. I love going to the market and this year I will be a vendor with my own small business! The Orillia Farmer’s Market will also host three summer evening markets during downtown Orillia street closures. Shop for unique, handmade, and freshly made goodies while you enjoy open-air, extended patios and storefronts! The Night Markets will take place July 7th, July 21st, and August 18th from 6-9 pm.

Rama Powwow:  (August 26th - 27th) Rama Powwow is one of the biggest and best powwows in Ontario. All are welcome! Held on Chippewas of Rama First Nation territory, at the John Snake Memorial Community Multi-Purpose Grounds. The cost is $10/day $15/weekend pass; free for kids under 12, seniors, handicapped, or veterans. No pre-registration or advance tickets are necessary - pay at the gate. First Grand Entry is Saturday, August 26 at 12PM; the evening session begins at 6:30 PM. Sunday Grand Entry August 27 at 12PM. Gates open around 10 AM

Indoor Attractions:

The Roller Skating Place: Orillia and District Agricultural Society’s Roller Skating Place is the only existing roller rink north of Toronto! 15,675 sq feet of roller skating floor, adult and children-sized roller skates offered. 

Stephen Leacock Museum: For over fifty years the Leacock Museum has been welcoming visitors to the Old Brewery Bay on the shores of Lake Couchiching. This stately, 19-room summer home represents Stephen Leacock’s lifetime love affair with Orillia, a town he immortalized as the mythical Mariposa in his quintessential best-seller Sunshine Sketches of a Little Town. Included in the nearly 10-acre site are Leacock House, the Boathouse, and the museum archives and administration building. Don’t forget to stop by the Leacock Cafe and enjoy some amazing food and beverages, or stop through on the trails for some ice cream! The museum grounds feature gardens and trails such as the Orillia Millenium Trail or the Lightfoot Trail that travels throughout Orillia along the waterfront, through the property!

Orillia Museum of Art and History: The Orillia Museum of Art & History (OMAH) is an incorporated registered charity that acts as a hub of culture and heritage in the heart of Orillia’s Peter Street Arts District.  Located in the heart of downtown Orillia, the clock tower of the Sir Samuel Memorial Building is a beacon for our historical location, but that’s just the beginning! For over twenty years, OMAH has been inspiring creativity and celebrating the history, growing as a hub for local artists and historians.

We invite families to try our drop-in programs, teachers to explore our educational programming, learn about Orillia and the area’s vibrant history, or enjoy an exhibition or two.

Orillia Opera House: In the very heart of Orillia sits a fairy-tale building, and inside that building, legends are born. Since 1895, the city has dreamed, laughed, wept and fought inside the Orillia Opera House. Many of the city’s defining moments have taken place under its landmark twin spires. The 700-seat auditorium was a movie house from the 20s until the late 50s. It was a favourite place on a Saturday for a kid to spend an afternoon for a quarter. Known for its fine acoustics has featured such artists as the Marx Brothers, Glenn Gould, Oscar Peterson, k.d. lang, Mickey Rooney, Dan Hill, Liona Boyd, Blue Rodeo, George Canyon, Paul Brandt, Ron James, Manteca, Lighthouse, The Stampeders and our own hometown boy, Gordon Lightfoot, which had the main auditorium named in his honour in 1997. As well as, many would-be greats such as school bands and local theatre groups. The Orillia Opera House is well known for its summer theatre programs. 

Outdoor Attractions:

Davidson Estate Alpacas: Alpaca tours and adventure walks along with quality alpaca products. Alpaca my bags! 

Bombshell Blooms Sunflower Field & Flower Farm: 10 acres of flower fields! Bombshell Blooms offers a variety of activities including filling a bucket with your favourite flowers, reserving a picnic table to eat your lunch amongst the sunflowers, and taking stunning photos! 

Chappell Farms: Chappell Farms offers a Summer Festival and Zoo! Come visit the animals, take a walk in the corn maze, go on a hay ride, learn about agriculture, or hang out and take photos in their sunflower patch (mid-August).

Scales Nature Park: Scales Nature Park is a hands-on, FUN, educational experience for all ages. Learn about the creatures that surround us and become educated in ways to preserve their existence. Outreach programming year-round, booking for schools, libraries, community groups, birthday parties and more (Group rates available). Scales also offers certification courses and internship opportunities, highly regarded by top universities.

Wye Marsh Wildlife Centre: Located on 3,000 acres of Provincially Significant Wetlands and woodlands in Tay, Ontario in the Heart of Georgian Bay. Discover raptors & reptiles in the interpretive display hall, explore hiking trails, experience canoeing and kayaking on a guided tour through the marsh channels, visit the observation tower, floating boardwalks, wildflower gardens, the bee house and so much more! 

Trails: Couchiching Beach Park, Scouts Valley Loop Trail, Hardwood Ski and Bike, Copeland Forest, Black River Wilderness Park 

Beaches & Parks: Bass Lake Provincial Park, J.B. Tudhope Park, Moose Beach, 

Port Severn Beach and Park, Lovely Day Park

Make a Summer Adventure Jar 

What you will need: 

• An empty jar

• List of summer activities on a piece of paper (provided at the end of this blog post, but feel free to add your own ideas!)

• Anything you would like to use to decorate the jar (stickers, paint, markers, etc.)

Step 1: Cut out the list of summer activities so that each one is on its own separate slip of paper

Step 2: Fold each individual activity and place it in the jar

Step 3: Decorate Jar (this step is optional) 

Step 4: Pull out an activity every time you would like to participate in a spontaneous summer adventure! 

Step 5: Go on the adventure! Take pictures and make great memories this summer! 

Summer Activities:

• Go to a local Farmer’s Market 

• Go Roller Skating 

• Tie-dye a T-shirt

• Hike a new trail 

• Have a picnic at the beach

• Watch a sunset on the beach

• Nap in a hammock

• Go for ice cream with a friend 

• Roast marshmallows or make s’mores 

• Create sidewalk chalk art

• Go camping

• Have a water balloon fight

• See a movie at the drive-in (or watch a movie outside)

• Pick wildflowers 

• Go fishing

• Host a lawn game tournament 

• Take a road trip

• Grow a herb garden

• Go canoeing/kayaking 

• Go star gazing

• Bowling

• Go antiquing or to a garage sale

• Go to the thrift store and buy a new outfit you feel great in! 

• Host a BBQ 

• Try out a new summer craft

• Attend an outdoor concert or live music event

• Make homemade popsicles 

• Run through a sprinkler 

• Go for a bike ride

• Read a book in the park

• Volunteer locally

• Make a summer scrapbook 

• Make a summer cocktail (or mocktail)

By: Brooke Hailey Andrews (Student Wellness Associate)

Get ready for Spring!

With the weather warming up, the birds are chirping, and the trees are coming more vibrant,
this means spring is in the air! This pushes us to begin for ‘spring cleaning’, a refresh and
declutter of our homes. This phrase instils a sense of a full reset; however, this doesn’t only
have to be for your home, it can also be for the body and mind. In many traditions seasonal
shifts are a great time to get in tune with your mental and physical health and overcome any
disruptions. Here are 5 simple tips to focus on for your mental and physical spring cleaning:

1. Schedule space

Set aside some time in an afternoon or a weekend to just focus on yourself.
Going to a local café, or even for a short walk is a great way to have some
personal relaxation and time to recharge. Think about goals and ideas for the
future and how you can achieve them.

2. Simplify
With work, school, and a busy personal life many people can build up stress
when they try to take on too much at a time. As the seasons are shifting from a
dark and heavy winter into a slight and bright spring, take this time to simplify
wherever you can. This can look like breaking large tasks into smaller
manageable tasks or creating a list of chores to do for the weekend.

3. Spark joy
As we all know Marie Kondo’s phrase ‘If it doesn’t spark joy, it’s time to let it go’.
Not only can this relate to items in your home, car, or backpack, but this can also
connect to things in your everyday life. You want to ask yourself ‘Does this spark
joy?’ to every aspect of your life.

4. Release
With our spring cleaning and tidying up our space, we also need to remember
this also goes for our mind and body. Letting go and releasing unwanted bad
energy is a good thing. Refreshing your mental and emotional well-being is a
must and should be done often. You can ask yourself – what is holding me back,
how am I feeling mentally and emotional daily, or if you are at a crossroads think
about what your friend or parent would say to you in that situation.

5. Fresh and Fun

Try getting a plant or some flowers to signify the start of spring and to remind
you of the beauty, growth, and energy that the warm weather brings. Question
on how you could do the same to enhance your mental and emotional health.

Our bodies are programmed for repetition, and to change our behaviour we need to find ways
to create a reminder for ourselves that this new and fresh feeling is good and uplifting. Putting
reminders around your home or on your phone, or even a friend to reach out and check how
you are doing through seasonal changes is a positive thing for your mental, physical, and
emotional health.

Some refreshing, relaxing, and recharging activities for the warmer weather:
 Yoga
 Hiking
 City walk
 Painting
 Journaling
 Try taking up a new outdoor sport
 Joining a recreation league
 Visit a farmer’s market
 Picnic in the park
 Start a garden

Many Lakehead students have been working hard at their studies since last September. With less than two months left in the school year, a lot of students may be starting to feel burned out. You may feel like writing a single paragraph for an assignment is a hefty task. Luckily, there are things you can do if you are struggling to stay focused and motivated. 

Firstly, it is important to identify if you are in fact feeling burned out. Burnout is a stress condition which is common in perfectionists and overachievers and can make it difficult to cope with everyday tasks. Some common signs and symptoms of burnout include:

• Exhaustion and lack of energy
• Isolating oneself from friends and family
• Escapism
• Irritability
• Frequent illness
• Feeling empty inside
• Depression
• Difficulty concentrating

Burnout can be very difficult to deal with, but luckily, it can be combatted through the practice of healthy life habits. These habits include:

• Exercising regularly, even if you only have time for a short walk every day
• Eating a balanced and healthy diet, which includes foods that are rich in omega-3 fatty acids
• Getting a good night’s sleep and avoiding caffeine and smartphone viewing before bedtime
• Practicing mindfulness and relaxation activities, such as yoga or meditation
• Reaching out to loved ones if you need support

Remember to practice these healthy habits as often as possible. We wish you the best of luck as you finish out the 2022/2023 school year!

We are starting to count down the days until exams and school are over for the year, 2023 is quickly approaching and the New Year resolution ideas are flooding in. We need to make sure that we are setting attainable and realistic goals for ourselves. Setting goals for yourself with no specific aim, that are unrealistic, or are too vague can be detrimental to your overall mental and physical health. Not reaching your predicted goals can cause a sense of failure, creating high self-criticism, de-motivation, low self-esteem, poor sense of self, negative thinking, and codependency. One or more of these issues can cause depression and anxiety in oneself to rise and potentially become harmful and irreparable. However, there is a way to set goals that can be attenable and achievable while being proactive and keeping your mental and physical health in mind, using the SMART method. The SMART method allows you to plan and organize your considerations and ambitions in an organized and well thought out manner, pushing for success in reaching your personal goals.

SMART goal setting:

Specific

A specific goal should answer these five questions:

• What exactly do I want to achieve?
• Why – specific reasons, purpose, or benefits of accomplishing the goal.
• Who is involved?
• Where – identify a location.
• Which restrictions or limits are important to consider?

Measurable

A measurable goal will answer:

• How much or how many?
• How will I know when it is accomplished?

Achievable

An achievable goal will answer the question:

• How can this goal be accomplished?

Relevant

A relevant goal will answer yes to these questions:

• Does this seem worthwhile?
• Is this the right time?
• Does this match our other efforts/needs?

Time-bound

Goals includes target dates. A time-bound goal will help to answer:

• When must I be finished?
• What can I do six months from now?
• What can I do six weeks from now?
• What can I do today?

Once you have finalized your SMART goals, the next phase that many goal-setters fall short of is to plan the next steps you need to take and how to put them into action. Think of what resources you need, what activities do you need to complete to achieve your goal, and who can help you achieve your goal. Having a supportive friend and/or family network to help you stay on track can be very beneficial to you the people around you. Remember that failure is a part of the process and paves the way for success as it allows for the opportunity to learn and grow from it. As Michael Jordan said:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And this is why I succeed”

Read Here for more information on a How-To guide for SMART goal setting.

It can be hard to stay motivated when it comes to getting physical activity, but it can be especially difficult when the weather gets cold. In the winter, there aren’t as many sports to play and a lot of us don’t want to go out for long walks. The below-zero temperatures are not only unpleasant, but they also mean putting on lots of extra clothing, including heavy coats, hats, gloves, scarves, and boots. If someone is already feeling exhausted and unmotivated, all these extra layers can feel like a big chore to put on.

However, it’s incredibly important to keep getting exercise. Physical activity has been proven to help reduce stress and anxiety, improve sleep, boost energy levels, strengthen muscles, and enhance cognitive performance. There are many great ways to keep fit while staying indoors and lots of online resources that can help you do this. For instance, you could try following YouTube tutorials for:

• Yoga
• Tai chi
• Workout routines
• Dance

Remember to go easy on yourself. The goal of getting exercise is not to compete with others and put yourself down. The goal is to keep your mind and body happy and healthy. It is also important to note that you do not have to do the exercises exactly like the people in the videos to reap the benefits. If you have trouble finding time to do these activities, or if they ever feel too daunting, there are many simple tasks you can do to get physical activity. Take short breaks (even a few minutes) from your schoolwork and try things like:

• Stretching out your body
• Walking down a flight of stairs and back up
• Playing with a pet
• Performing domestic tasks (e.g. cooking, sweeping, vacuuming, or laundry)

No matter how cold it is outside and no matter how busy life gets, it is important to find time to move your body. Aim for at least 30 minutes of moderate physical activity every day. Exercise is essential for your health and wellbeing.