The holidays can be an exciting time to celebrate and take a break from a heavy course load. However, the holidays can also come with stress and pressure. This pressure could be to stay out late with friends and family who are drinking more. Whether you choose to use substances or not, it is important that you make well informed decisions that keep you and your loved ones safe.  

Know Your Limits 

You probably know what you can and can’t tolerate. However being out with loved ones may cause you to lose track of how much you are drinking or smoking. Make sure to start slow and eat something. Drink water between drinks or while smoking. This helps you stay hydrated, avoid becoming overly intoxicated, and avoid that hangover the next day. Also remember that mixing substances can increase your risk of becoming sick and can potentially be dangerous.  

Plan a way Home  

If you are going out, before you leave, figure out how you are going to get home. Having a designated driver, using rideshare apps, using public transit, or even spending the night are options. Don’t drive intoxicated and avoid being stuck trying to figure out a way to get home in the middle of the night during a snow storm. 

Know What’s in a Substance

If you are using substances, make sure you are aware of the source of that substance. Contamination poses a real safety risk. If you are in a situation where it's possible you'll encounter opioids, naloxone kits are available for free at many pharmacies and save lives. 

On a Prescription? 

If you take prescription medication(s) make sure you talk to your doctor before using substances. Certain medications cannot be mixed with other substances. Do not risk your health, make sure you are well informed.  Take Care of Yourself Afterwards The day after a night out make sure you rest, eat, and hydrate. Be kind to yourself and practice self-care.   

- Jordan Calleja, Peer Wellness Educator Lead

It’s getting to be that time of year again, exam season. You may be working and studying so much that you forget to nourish your body as well as your brain. I know it happens to me, too. I will be working away and realize dinner time has passed. I understand how hard it is to shop, cook, and actually eat food during stressful times like exam season. It is challenging to find time to eat when you’re deep into your studying. 

Nourishing your body while using your brain can even heighten your abilities. Research shows that eating a well-balanced snack or meal before taking an exam or doing work can improve your performance. Personally, my problem is just knowing what to buy and make that isn’t going to take a substantial amount of time. I have included some of the recipes I’ve tried or am going to try. These snacks you can take to your study spot or eat before your studying, which won’t take up more than 30 minutes. You might even have a lot of these ingredients in your pantry, and you don’t even know it! 

• No-Bake Power Balls! (We made these at the Food Resource Centre last week, and now I’m obsessed!) These power balls have nutrients that promote focus and fill that hunger gap when you’re on the go. Here is an online recipe:  https://www.allrecipes.com/recipe/239969/no-bake-energy-bites/ 
• Spiced Popcorn Snacks! This is great if you’re looking for a snack that might not be the most nourishing, but you can grab and go to your study spot. Here is an online recipe: https://www.allrecipes.com/recipe/149548/cajun-spiced-popcorn/ 
• Baked Kale Chips! Kale Chips are packed with vitamins K, C, and A. All these vitamins can help your teeth and gum health, help your body form blood clots, and retain energy for long study periods. Here is an online recipe: https://www.allrecipes.com/recipe/176957/baked-kale-chips/ 
• Crispy Garlic Bread Chickpeas! This recipe has a significant amount of protein, dietary fibre, and Iron, which help regulate appetite, improve cognitive function and support concentration. Here is an online recipe: https://www.thegarlicdiaries.com/crispy-garlic-bread-chickpeas-21-day-fix/ 

• Apple Cookies! This snack is great if you’re craving a little sweetness when you’re studying, but want to keep that focus going. Apples contain an antioxidant called “quercetin” that supports your memory function. Here is an online recipe: https://rachelschultz.com/2014/04/09/apple-cookies/?m= 

There are many other recipes you can find online when you search quick study snack recipes, but these are the ones I have put on my list and have researched to back up why they are good. Remember, there are people here to support you during this time and want to help. A great resource for food is the Food Resource Centre, and they even have some recipes of their own! (https://lusu.ca/centre/student-centres/food-resource-centre/)

-Kayla McAdam, Peer Wellness Educator Lead

As the semester gets busier and exams get closer, many students lean on caffeine to stay alert during late-night study sessions or long days on campus. Coffee, tea, energy drinks — they’re everywhere, and they can feel essential when you're trying to keep up. But caffeine can have a bigger impact on your sleep and stress levels than you might expect.

Since sleep plays a major role in memory, concentration, and emotional well-being, understanding how caffeine affects your body can help you feel more balanced during the academic year.

How Caffeine Interferes With Sleep

Caffeine works by blocking adenosine, a chemical in your brain that naturally builds up throughout the day and helps you wind down at night. When this process is blocked, you stay alert, but your sleep cycle can be disrupted.

Even if caffeine doesn’t feel like it’s keeping you awake, it may still affect your sleep quality by:

• Making it harder to fall asleep

• Reducing total sleep time

• Decreasing deep, restorative sleep

Because caffeine has a long half-life, it can stay in your system for many hours. Even a mid-afternoon coffee could still affect you at bedtime.

Signs Caffeine Might Be Affecting You

Caffeine’s impact can show up in different ways, including:

• Feeling tired even after “enough” hours of sleep

• Relying on caffeine earlier in the day to feel awake

• Trouble falling asleep or staying asleep

• Feeling jittery, anxious, or restless when it’s time to rest

• Difficulty concentrating, or experiencing energy crashes during the day

Often, these issues can become self-reinforcing: poor sleep leads to more caffeine, which leads to poorer sleep.

What You Can Do (Without Giving Up Caffeine Entirely)

You don’t have to stop drinking caffeine. Instead, try being more mindful about how and when you consume it. For example:

• Avoid caffeine within 8 hours of your bedtime.

• Sip lower-caffeine or caffeine-free drinks later in the day (like herbal tea or water).

• Eat balanced meals so your energy stays stable without relying solely on caffeine.

• Get some natural light or spend a few minutes outside — daylight helps regulate your body’s internal clock.

• If you’re feeling drowsy mid-day, try a short walk or gentle movement instead of another caffeinated drink.

These simple changes can help you stay alert when you need it and get better sleep when you rest.

Helpful Resources You Can Use

Test & Exam Anxiety: A Guide for Teachers to Support Students (CICMH)

This guide provides strategies for recognizing and managing test or exam anxiety — a common issue for many students, especially during periods of heavy studying or poor sleep. It can help you:

• Understand triggers of anxiety related to academic pressure and sleep issues

• Learn coping strategies, including time management, studying techniques, and stress-reduction tips

• Better support yourself or peers by recognizing signs of anxiety early

Combining this resource with good sleep habits and mindful caffeine use can help reduce anxiety and improve performance during exams.

Sleep Doctor — Home Sleep Test & Sleep Advice

This site offers tools and advice to help you assess and improve your sleep, including a home sleep test that can identify possible sleep problems. It’s useful if:

• You suspect caffeine is affecting your sleep quality

• You have trouble falling or staying asleep regularly

• You want to understand your sleep patterns better and find ways to improve rest

Using Sleep Doctor’s resources alongside mindful caffeine use and anxiety-management strategies can support overall wellness and better mental health.

If You’re Struggling With Energy, Sleep, or Stress — You’re Not Alone

Many students juggle caffeine use, sleep deprivation, and academic pressure at the same time. It can be hard to know where to start — but you do not have to do it alone.

Try the WellU Key

At Student Health and Wellness, you can use the WellU Key for a quick self-assessment that helps match you with appropriate support services based on your needs.

Access it here:
👉 https://lakehead.portal.gs/en/

Final Thoughts

Caffeine can be a helpful tool when used carefully. By being mindful about when and how much you consume, paying attention to how your body responds, and using supportive resources, you can maintain good energy while protecting your sleep and mental health. If you ever feel overwhelmed, anxious, or exhausted — remember: you’re not alone, and help is available.

-Reem Alfarwan, Peer Wellness Educator Lead 

Stress and anxiety are something we all experience at different points in our lives. Whether you’re meeting someone for the first time, starting a new project, or adjusting to a big change, it’s normal to feel a bit on edge. But when these feelings become constant, they can affect your daily life. Understanding how stress and anxiety work and how to manage them can help you feel more in control.

Understanding Stress vs. Anxiety

Stress usually comes from an external source, like a looming deadline, a tough exam, or a disagreement with a friend. It tends to fade once the situation is resolved.

Anxiety, on the other hand, can feel constant, even in situations that aren’t actually threatening. It often shows up as persistent worry, tension, or a sense of dread that makes daily life more challenging.

Recognize Your Triggers

A great first step in managing stress is identifying what sets it off. Is it social pressure, lack of sleep, or a busy schedule? Once you know your triggers, you can take steps to minimize them or respond more effectively.

Practical Tips for Managing Stress

Develop a Gratitude Practice 

Focusing on what’s going well in your life can help put challenges in perspective. Try writing down three things you’re grateful for each day.

Create Predictability

Feeling out of control often increases stress. Build a routine with small, manageable steps to tackle problems. Focus on what you can control rather than what you can’t.

Build Your Support System

Having someone to talk to during tough times can make a huge difference. Reach out to friends, family, or campus support services when you need help.

Manage Acute Stress

Try techniques like deep breathing, positive self-talk, or mental rehearsal—visualizing yourself handling a challenging situation successfully. These strategies can help your body and mind return to calm.

Embrace Positive Stress and Resilience

Not all stress is bad. “Eustress” is the type of stress that motivates and excites you, like preparing for a performance or working toward a personal goal.

Building resilience, the ability to adapt in the face of challenges, can help you bounce back stronger and more confident.

Mindfulness and Flow

Mindfulness practices, such as meditation or immersive activities you enjoy, can reduce stress and anxiety.

Flow is a state where you’re completely absorbed in what you’re doing, losing track of time and self-consciousness. Achieving flow can improve focus, motivation, and overall well-being.

Seek Support When Needed

If stress or anxiety starts interfering with your daily life, don’t hesitate to reach out for help. Familiarizing yourself with available resources can make a big difference.

Bottom Line

Stress and anxiety are part of life, but they don’t have to control you. By identifying triggers, practicing mindfulness, and building strong support systems, you can manage stress effectively and build resilience for the future.

Small steps every day can make a big difference.

Need Support on Campus?

If you want to seek professional support, visit Lakehead University Student Health & Wellness for more information on the supports available on campus and to book an appointment.

 Reem Alfarwan, Peer Wellness Educator Lead

School can feel overwhelming. One minute you are on top of everything, maybe even ahead. The next you’re falling behind. Assignments, quizzes, discussion posts, essays, homework, is all piling up fast. When things start to pile up you feel stressed, anxious, sad, and exhausted. Learning how to deal with these feelings is important. Below are some tips and advice for when your to-do list seems endlessly long. 

Flexibility Matters

It is crucial that your schedule is flexible. Sometimes we have goals that we simply cannot achieve by the time we want. It is important that your planner is dynamic and updates to where you are currently. Be realistic in your scheduling.   

Break Down Big Tasks 

A helpful way to tackle your piling up to-do list is to break down big tasks. For example, if you have an essay due, set small goals that you can achieve each day. These goals could be creating a mind map, researching your topic, or begin writing a rough draft. These smaller goals allow you to feel accomplished and motivated. These smaller goals also help you avoid burning out when tackling long to-do lists. 

Self-Care is Key 

You matter and you cannot tackle your assignments if you are burnt out. Set aside time for yourself to rest, eat, move your body, and talk to your friends and family. Allowing yourself to be a human being rather than a machine that does school work is important. A rested mind works better than a mind that is overworked and stressed. Not only that, you are worthy of self-care. Allow yourself you time!

You’re Not Alone 

It can feel like you are the only one who has this much work. However, even students who seem to have everything together feel stressed and overwhelmed. An important part of managing your workload is understanding that you can do this and are not alone. Many other people are currently feeling how you do. You have gotten through stressful times before and you can do it again. Understanding that you can do this and are not alone is important.  

- Jordan Calleja, Peer Wellness Educator Lead

Cold and flu season is upon us, and one of the best ways to prevent getting sick is by getting your annual flu shot!

**Please note the high-dose flu vaccine for adults aged 65 and over is not available at this time at Student Health and Wellness (SHW).

Upcoming Clinics for Students, Faculty, and Staff:

Dr. Block, November 25^th 9am-12pm

How to Book:

New to the Medical clinic? Please complete the intake form before scheduling your first appointment. Once the form is submitted, you will be redirected to our booking page.

Existing/new clients who have completed their intake? Please book online.

Questions? Please call us at (807) 343-8361.

Healthy Habits to Stay Well 

In addition to getting the flu shot, you can help keep yourself and others healthy by:

• Covering coughs and sneezes
• Avoiding touching your eyes, nose, and mouth
• Washing your hands often
• Staying home if you feel unwell

Other healthy habits to support your immune system include:

• Avoiding close contact with people who are sick
• Getting plenty of sleep
• Eating a balanced diet with lots of vegetables and fruits
• Drinking lots of fluids
• Exercising regularly
• Managing your stress

Not a Lakehead Student, Staff, or Faculty?

Non-Lakehead community members can get their flu shots through their health care providers or local pharmacies. If you don't have an Ontario health card, you can still receive the flu shot at participating pharmacies.

To learn more about this year's flu shot, visit the thunderbayflu.ca.

Daylight saving time ends Sunday, November 2, with clocks rolling back one hour at 2 a.m. Student Health and Wellness has some advice to help you ease into standard time and keep your sleep on track.

1. Don’t forget your manual clocks
Most smartphones and computers will automatically adjust for the time change, but some household clocks still need a manual reset. Before heading to bed on Saturday, update the clocks on your microwave, oven, and car so you can wake up Sunday morning knowing everything’s already in sync.

2. Adopt a wind-down routine
Create a relaxing bedtime routine to help your body transition to sleep. Try taking a shower or bath, sipping caffeine-free tea, reading, or listening to a guided meditation. These small habits can help calm your mind and signal that it’s time to rest.

3. Stick to a consistent sleep schedule
It might be tempting to stay up late or sleep in with the extra hour, but even small changes in your sleep routine can affect your mood, focus, and energy. Aim to keep a consistent bedtime and wake-up time, getting between seven and nine hours of sleep each night to help your body adjust smoothly.

4. Limit screen time before bed
Screens give off blue light that can interfere with your body’s production of melatonin, the hormone that helps you sleep. Try putting devices away an hour before bed, or use built-in blue light filters to reduce exposure. 

5. Avoid caffeine, alcohol, and heavy snacks before bed
Caffeine can keep your body alert long after your last sip, while alcohol and late-night snacks can interfere with deep sleep. If you’re hungry, go for something light like fruit, yogurt, or a small handful of nuts.

6. Take a short nap if needed
Feeling the effects of the time change? A short nap (20–30 minutes) can help you recharge, just avoid napping too long or too late in the day, which can make it harder to fall asleep at night.

For more tips on sleep hygiene, visit our Sleep page or try Reset Sleep, our self-paced program designed to help you build healthier sleep habits.

—Lindsey Wachter, R. Kin, Health Promoter

In today’s fast-paced world, time often feels like it slips away before we’ve had a chance to catch our breath. Between school, work, relationships, and personal goals, finding balance can feel impossible. But time management isn’t about squeezing every second of productivity out of your day, it's about learning how to use your time intentionally so you can reduce stress, stay focused, and make room for what truly matters.

1. Start with Priorities, Not Tasks
One of the biggest mistakes people make is starting their day with a to-do list that’s too long. Instead of writing down everything you could do, focus on what you must do. Ask yourself: What are the top three things I need to accomplish today? When you identify your priorities first, you can make progress on what really matters rather than getting lost in minor details.

2. Plan Your Day—But Stay Flexible
Good time management requires structure, but not rigidity. It is ok to stray from your plan from time to time. Try planning your day the night before or first thing in the morning. Use a planner, calendar app, or even sticky notes, whatever works best for you. Block out time for specific activities like studying, meetings, breaks, and meals. However, remember that life rarely goes exactly as planned. Build flexibility into your schedule by leaving short gaps between tasks or setting realistic expectations. If something unexpected comes up, you won’t feel like your entire day is ruined.

3. Learn to Say No
Time management isn’t just about doing things efficiently—it’s also about protecting your time. Many people overcommit because they don’t want to disappoint others. But every “yes” to someone else’s request is a “no” to your own priorities. Be polite but firm when you need to decline an extra project or social invitation. Your time is valuable, and it’s okay to set boundaries.

4. Use the Power of Focus and Breaks
Multitasking might seem productive, but it often leads to mistakes and burnout. Instead, use techniques like the Pomodoro Method: focus for 25 minutes, then take a 5-minute break. After four sessions, take a longer 15–30-minute break. This method keeps your mind fresh and helps you maintain momentum.

5. Reflect and Adjust
At the end of the day or week, take a few minutes to reflect. What went well? What didn’t? Did you spend too much time on low-priority tasks? Regular reflection helps you spot patterns and make improvements.

Final Thoughts
Time management isn’t about perfection—it’s about progress. When you plan ahead, focus on priorities, and give yourself grace when things go off track, you’ll find that your days feel calmer and more meaningful. Managing your time effectively isn’t just about being productive, it’s about creating a life that feels balanced, intentional, and fulfilling.

Sarah Andrew, Peer Wellness Educator Lead

Halloween is just a week away, and while the costumes are being created and bought and the candies are being thrown into bowls, the parties are also being planned. Part of this planning should also include how you are going to get home after a night out, as well as how to consume substances safely while feasting and frolicking until the witching hour strikes twice!

When planning an outing or celebration with your friends, some things to think about are: 

Where Will You Be Going?

Having an idea of which bar you will be going to or whose house you will be at will not only help with planning financially, but it will also help you be able to provide your location or whereabouts to someone at home or nearby in case of an emergency.

How Will You Get Home? 

Having a plan to get home safe after a night out—whether you have been drinking or not— is an essential part of planning a successful night out. Whether you yourself are the designated driver, or you are relying on a friend or even calling a taxi, ensuring that you have a way home is crucial. Do NOT drink and drive.

Who Are You Going With?

When going out on the town or even to a local house party, it is always important to travel in pairs or as a group. When around other people, you can take care of yourself and each other, and ensure that no one is left behind. This can also be beneficial as you can share taxis and watch each other's drinks to keep each other safe. 

How Will You Deal with the Aftermath? 

While drinking and partying can be a fun part of celebrating Halloween, it is important to prepare your space for what happens after all of the fun is over. Ensuring you set your space up with fluids such as water and electrolytes, food, and maybe even some ibuprofen can make all the difference when returning back to your home at the end of the night. 

It is also important to remember that not everyone will want to drink on Halloween. It is a personal choice, and one that should never be forced on anyone. Respect people’s decisions, no matter how they choose to celebrate this spooky evening. 

- Makayla Foster, Peer Wellness Educator Lead