I feel like there’s a spotlight on relationships during February. There’s Valentine’s Day, and you’ve either been living or been around the same people for almost 6 months (that's a long time!). You see all this stuff on social media of couples’ things, romantic gestures, as well as galentines, and it can be a lot. Relationships aren’t just about being a couple; they also mean relationships with friends, family, classmates, teammates, and even yourself. Those everyday relationships often shape our lives more than one fancy date ever could. Instead of making this month about pressure and perfection, let’s take a second to chat about what healthy relationships actually look like. 

Healthy Relationships Aren’t Perfect - They are Respectful

Some signs of a healthy relationship include:

• Open and honest communication

• Respect for boundaries and personal space

• Mutual support during hard times 

• Trust without constant need for reassurance and monitoring 

• Feeling comfortable being authentically you

If you’re always feeling anxious, stressed, or uncomfortable around someone, it might be worth paying attention to. 

That February pressure is so real and so unrealistic. Valentine’s Day can make people feel like they are missing out on something if they’re single, they're not in that “perfect relationship,” or they don’t have a big group of friends to celebrate with. I feel it too. Relationships don’t follow this calendar; there is no universal time for love or having a connection. 

Healthy Relationships Grow Through:

• Share experiences

• Honest conversations

• Consistency, not grand gestures (but both can be good too!)

• Small moments of care 

Being single does not mean you’re alone; having strong friendships or connections matters just as much. 

Friendships Are Relationships Too

Sometimes we overlook our friendships and connections during February because of this massive pressure to be in a relationship. 

Some signs of a healthy friendship:

• Support without competition 

• Saying no without guilt 

• Celebrating eachothers successes 

• Respecting differences in schedules and energy levels

Sometimes, a quick text or phone call check-in can mean more than an expensive gift. 

Don’t Forget That Relationship With Yourself 

This month is a great time to check in with yourself, too. Taking that time for self-care can actually help others around you at the same time. 

Some ways to strengthen your relationship with yourself:

• Notice your body, energy levels, and your own needs

• Take breaks without guilt 

• Spend time doing things you genuinely enjoy

• Talk to yourself with the same kindness you would to your loved ones

You deserve all the love and the best kind can be from inside yourself. 

Healthy relationships aren’t all sunshine and rainbows all the time. They are built on a solid ground of trust, communication, respect, and care for each other, whether it be romantic, platonic, or somewhere in between. This February, instead of focusing on all that stuff online and the expectations that come with it, try focusing on the relationships that make you feel supported, understood, and valued. Because healthy connections, in all forms, are worth celebrating all year round, not just one day out of the year. 

-Kayla McAdam, Peer Wellness Educator Lead

As temperatures drop and daylight hours shrink, many people begin to worry about winter weight gain. Heavier meals, holiday treats, and fewer opportunities to be active can make it feel almost inevitable. Social media and diet culture often amplify these fears, turning a natural seasonal shift into a source of stress. However, understanding why winter weight changes happen, and how to approach them with balance, can ease much of that anxiety.

During winter, our routines naturally change. Colder weather often means less time outdoors and more time spent indoors, where movement can decrease. Shorter days and limited sunlight can also affect energy levels and mood, sometimes leading to increased cravings for comfort foods. These responses are not signs of weakness; they are normal human reactions to seasonal changes. Our bodies are designed to adapt, and sometimes that includes seeking warmth, rest, and nourishment.

Holiday traditions play a major role as well. Winter is filled with celebrations centered around food—family dinners, baked goods, and festive treats. Enjoying these moments is part of cultural and emotional well-being. The problem arises when enjoyment turns into guilt. Labeling foods as “bad” or feeling shame for indulging can create an unhealthy relationship with eating. Food is not a moral issue, and enjoying seasonal favorites does not erase your health goals.

One helpful way to reduce winter weight gain worries is to shift the focus away from the scale. Weight naturally fluctuates due to hydration, hormones, and changes in routine. Instead of fixating on numbers, consider how you feel. Are you getting enough sleep? Do you have energy throughout the day? Are you managing stress? These indicators of health are often more meaningful than a single measurement.

Staying active in winter doesn’t have to mean intense workouts or expensive gym memberships. Gentle movement counts. Stretching, home workouts, walking indoors, or even doing chores can help maintain both physical and mental well-being. Movement can also improve mood during darker months, making it easier to manage stress-related eating. The goal is consistency, not perfection.

Nutrition in winter is about nourishment, not restriction. Warm, comforting foods like soups, stews, and roasted vegetables can be both satisfying and nutritious. Including balanced meals with protein, fiber, and healthy fats helps stabilize energy levels and reduce intense cravings. Allowing yourself flexibility rather than strict rules makes healthy habits easier to maintain long-term.

Most importantly, practicing self-compassion is key. Winter is a season of rest and survival, not constant productivity or physical transformation. Bodies may change, and that’s okay. Worrying excessively about winter weight gain can take away from the joy and comfort this season can offer. By focusing on balance, kindness, and overall well-being, you can move through winter feeling supported rather than stressed: physically and mentally.

 - Sarah Andrew, Peer Wellness Educator Lead

Whether you have constantly been the friend that gives 100% of yourself to make sure everyone around you is happy, or you feel pressured into conforming into someone you’re not to please others, it can sometimes be hard to remember who you truly are on the inside. 

While the idea of building a relationship with yourself may sound cliche or even embarrassing or awkward at some points, it really is the epitome of being able to live your own life to the fullest. When you are able to wake up every single day and solely rely on yourself to get you through the day, it can feel not only empowering, but like a breath of fresh air. 

Don’t get us wrong, having a strong support system of friends and family is very important when it comes to having a relationship with your own mental wellbeing, however, it is important to make sure that it is not the only piece of string tying you all together. 

Below are some tips to help you build a relationship with the most important person in your life, YOU. 

1. “Don’t Talk To My Friend Like That”

When speaking negatively about myself around one of my friends, they interrupted my thought with “Don’t Talk to my friend like that,” and it made such a difference in my way of thinking.  Sometimes, putting ourselves in a third person perspective can change the entirety of a thought. Next time you feel the need to think negatively about yourself, put yourself in a friends’ shoes, and think “Would I say this to them?” If we wouldn’t tell our friend something negative, why would we put that burden on ourselves? 

2. Create small boundaries for yourself

Although sometimes the word boundaries can mean separating ourselves from things, people, or even events that bring us joy, it does not always mean a complete halt from something— more so creating a safe space where you can take a healthy break without any guilt. Some examples of small boundaries include putting your phone away 30 minutes before you go to bed and opting for a book instead, or creating a separate study vs relax environment to encourage productivity. 

3. Journalling

While journaling may sound like  a cliche way of building a relationship with yourself, it truly can be a great way to not only relieve stress at the end of a long day, but it also be a great way to reflect on everything you have accomplished on your own. You are the one person who gets you through everyday, you are the only person who is responsible for you, and journaling is a great method in practicing positive self-talk in a safe and private space. 

Needless to say, creating a positive relationship with yourself can be incredibly rewarding. It can not only help you reflect on other relationships in your life, but it can also help you become a better you in the long run. You are the only person who will be there alongside yourself for the rest of your life. Make your childhood self proud, and be so incredibly proud of how far you have come already. 

- Makayla Foster, Peer Wellness Educator Lead

Midterms can be a stressful time. You start the semester feeling great, and everything feels manageable. Then, work starts building up, and it feels like you're drowning. You don’t know how you’re supposed to study everything while managing your own life and responsibilities. You don’t have to burn yourself out trying to manage midterms. Here are some tips and advice to help you take care of yourself while studying effectively.

Create a Schedule:

Make a schedule that works best for you. You can do this using a physical planner, an online planner, or any other method that may work for you. In your schedule, it is helpful to:   

• Check your syllabus! See what content will be on your midterm. You don’t want to waste your time, and you don’t want to miss important content.
• Write down everything you need to do. This includes any days you are working, any appointments you have, any studying you need to do, etc. This will help you build your schedule and will also help you organize your thoughts.   
• Prioritize midterms you feel the least confident about, and carve out the most time for them. 
• Build breaks into your schedule. Staring at your notes for hours does not help with active recall and memorization; it will only give you a headache. 
• Mix up the courses and topics you are studying. This will help you avoid burnout and also ensure you are covering all content.

Study Effectively

Passively reading textbooks and slides will not help you retain information. Everybody studies differently; it is important that you know what works for you. 

• Use active recall techniques. These include practice questions and tests, teaching out loud, and creating flashcards for important terms 
• Put down your phone. Phones are major distractions for studying. Put your phone in a chosen focus mode, leave your phone in another room (if possible), or simply silence unimportant notifications. 
• Study in short sessions. Set a timeline for yourself and stick to it. You don’t want to sit for hours cramming information. This won’t help you retain anything.

Knowing Signs of Burnout

Burnout occurs when stress and pressure build up. You don’t allow yourself to rest, and your body and mind reach a state beyond being tired. Know the signs of burnout:

• Constant exhaustion 
• Issues with memory and focus
• Feeling irritable, sad, unmotivated, overwhelmed, etc.   
• Getting sick often 
• Being emotionally drained  

Use Resources Available

Knowing the resources available to you is important. On campus resources include: 

• Student Success Center: offers academic advising, workshops, and services to maximize your success
• Student Health and Wellness: provides a selection of mental health resources, including counselling, self-care events, and wellness initiatives
• In-Person and Online Library: provides access to an array of sources, including textbooks, articles, and journals (don’t forget you can book study spaces!) 

You are not alone. Midterms do not have to burn you out. Remember that you are capable and can get through this!  

- Jordan Calleja, Peer Wellness Educator Lead

Managing the pressure of deadlines at university can be stressful, but with the right strategies, it’s possible to stay on top of your work while maintaining your wellbeing. Everyone’s approach is unique, but incorporating planning, self-care, and support systems can make a big difference.

Plan Your Time

Managing your time is key to handling your workload. Writing down tasks and ordering them by urgency helps you focus on the most pressing assignments first. Creating a timetable allows you to visualize your schedule, track deadlines, and block out time for breaks. A balanced routine supports both your mental health and productivity.

Establish Realistic Goals

Set achievable academic goals and break large tasks into smaller steps. For example, focus on completing the introduction of an essay before tackling the whole paper. Smaller milestones make assignments feel manageable and help maintain motivation.

Minimize Distractions

Distractions like smartphones, TV, and unnecessary notifications can hinder productivity and increase stress. Strategies include:

• Turning off electronics or leaving them in a separate room
• Using apps to block distracting websites
• Setting specific times for checking emails or social media
• Communicating your study times to friends and family to minimize interruptions

Prioritize Sleep and Nutrition

Good-quality sleep supports learning, memory, and problem-solving. Establish a regular sleep schedule to handle academic challenges more effectively. Eating balanced meals supports energy levels, mood, and cognitive performance.

Take Regular Breaks

Breaks are essential to manage stress and maintain motivation. After completing a task or milestone, reward yourself with activities you enjoy, whether it’s spending time with friends, watching a film, or going for a walk. Stepping back allows you to return to your studies refreshed and focused.

Use Your Support Network

You don’t have to manage everything alone. Friends, family, tutors, and academic advisors can offer guidance, encouragement, and perspective. At Lakehead University, you can:

• Visit the Academic Support Zone on the second floor of the library for tutoring, study strategies, and academic guidance
• If you are registered with SAS Student Accessibility Services, you may be eligible for accommodations such as extra time on deadlines and tests to support your learning
• Join clubs or study groups to connect with peers, share strategies, and get support from fellow students managing similar workloads

Track Your Stress

Monitoring your stress helps you manage it effectively. Rate your stress daily and note factors such as sleep, meals, caffeine, and deadlines. Patterns will emerge, allowing you to plan proactively and avoid burnout.

Adapt to Tough Weeks

Remember, the stress of university is temporary. Deadlines are just one part of your story. Block out downtime, protect your mental health, and maintain perspective. Regular reflection and adjustment help you build resilience and prevent burnout.

Reem Alfarwan, Peer Wellness Educator Lead

Balancing university life with a part-time job can feel like a constant juggling act. Between lectures, assignments, exams, work shifts, and personal responsibilities, it is easy to feel stretched thin. For many students, working while studying is not optional; it is necessary to cover tuition, rent, groceries, or everyday expenses.
While managing school, work, and life can be challenging, it is possible to find balance without sacrificing your academic success or well-being. The key is learning how to manage your time, energy, and expectations in a realistic and compassionate way.

Why Balance Matters

Finding balance is not just about staying organized. It directly impacts your health and success.

When students are overcommitted, burnout can build quickly. Chronic stress, lack of sleep, and constant pressure can affect focus, memory, and motivation. On the other hand, maintaining balance can:

• Improve academic performance
  
  
• Protect your mental and physical health
  
  
• Strengthen relationships with friends and family
  
  
• Support personal growth and long-term goals
  
  

Finding the Right Job

Not all jobs fit well with student life. On-campus jobs often offer more flexibility and understand academic demands, making them a great option for many students. These roles may also allow quieter moments to study during shifts.

Off-campus jobs can work too, especially when employers are clear about expectations and supportive of your schedule. Being upfront about your availability and academic priorities early on can prevent stress later in the semester.

Time Management Is Key

Effective time management is one of the most important skills for balancing work and school. Using a planner, calendar, or scheduling app can help you visualize your commitments and avoid overloading your schedule.

Blocking off time for classes, work, studying, and rest, and treating study time as non-negotiable, can make busy weeks feel more manageable. It is also important to be realistic about how many work hours you can handle without impacting your academic performance.

Protecting Your Well-Being

When life gets busy, self-care is often the first thing students neglect, but it is also the most important. Lack of sleep, skipped meals, and ongoing stress can quickly take a toll.

Small habits can make a big difference:

• Taking short breaks between classes
  
  
• Going for a walk or getting fresh air
  
  
• Eating regular meals
  
  
• Getting enough sleep
  
  
• Making time for activities that help you relax
  
  

Using campus supports can also help reduce stress. At Lakehead University, speaking with a financial adviser can help students create a realistic budget and manage expenses while balancing work and school. If stress, anxiety, or burnout become overwhelming, connecting with a therapist or mental health adviser can provide valuable support. Students can also use the WellU Key to complete a self-assessment and receive personalized recommendations for mental health services and supports available both on and off campus.

Knowing When to Ask for Help

Balancing work and academics does not mean doing everything alone. Professors, advisors, and employers are often more understanding than students expect, especially when communication is proactive.

If work hours begin to interfere with coursework or your well-being, reaching out early can help prevent bigger issues later. Balance looks different for everyone, and adjusting your schedule or commitments over time is part of the learning process, not a failure.

Final Thoughts

Working while studying is a marathon, not a sprint. While it can feel overwhelming at times, thoughtful planning, supportive environments, and attention to your well-being can help you manage both responsibilities successfully.

Remember: balance is not about doing everything perfectly. It is about finding what works best for you and allowing yourself flexibility along the way.

Reem Alfarwan, Peer Wellness Educator Lead

Second semester of school hits different. That excitement of New Year's can wear off quickly, and things start to get a little more real. Your assignments start to pile up, days are darker and colder, and suddenly you’re starting to burn out. Those super late nights, skipped workouts and walks, comfort foods, and high screen time start to feel normal, just to run from the burnout. For some students, this combination can lead to unhealthy life choices and gradual weight gain, without even realizing it. And honestly? I’ve been there. 

Why Second Semester Can Feel So Tough

• Cold weather makes you want to stay indoors

• Those shorter days can affect your energy levels and motivation

• Academic stress can cause emotional eating and poor sleep

• Limited schedules can cause you to get the easier/processed option of food over the nutritious one

It is not about discipline, you’re doing the best you can! It can be caused by an environment that makes those healthier choices harder to make. 

Tips To Stay Active During The Winter

You don’t need a perfect routine, just one that can be consistent for you.

• Make your movement indoors-friendly: home workouts, yoga, stretching, or even some YouTube workouts

• Use on-campus spaces: the Wolf-Den, the Hanger, wellness or workout classes, and Modo Yoga

• Break up your sitting time: stretch, stand, or move around approximately every 20 minutes

• Bundle up and go outside anyway: even a short walk between classes counts as movement

Movement doesn’t have to be this big, elaborate workout; it can just happen regularly. 

Staying Healthy Without Resisting Yourself

• Eat regularly: skipping meals often leads to overeating later

• Add, don’t take away: focus on adding fruits, vegetables, protein, and water instead of only removing “bad” foods

• Plan simple, easy meals: soups, stir-fries, and slow-cooker meals can be more affordable and easier

Remember: enjoying comfort foods occasionally is a part of being human, especially during stressful times. 

Kayla McAdam, 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

The start of a new goal often comes with a burst of motivation. You feel inspired, ready to change habits, improve your life, and become a better version of yourself. However, alongside that, motivation can also come from pressure—pressure to get everything right, to move quickly, and to never make mistakes. This is where kindness toward yourself becomes not just helpful, but essential.

When setting new goals, many people fall into the trap of harsh self-judgment. Miss one workout, procrastinate on one assignment, or fall back into an old habit, and suddenly the inner critic takes over. This all-or-nothing thinking can quickly drain motivation and make goals feel overwhelming. Being kind to yourself doesn’t mean lowering your standards; it means creating conditions where growth is actually sustainable.

Self-kindness starts with realistic expectations. Big changes rarely happen overnight. Progress is usually slow, uneven, and full of learning moments. Instead of expecting perfection, aim for consistency and effort. A small step forward—reading one page, saving a few dollars, or taking a short walk—still counts. When you acknowledge these small wins, you reinforce positive behavior rather than discouraging yourself for what you haven’t done yet.

Another important part of being kind to yourself is recognizing that setbacks are normal. Everyone experiences them. They are not proof that you lack discipline or motivation; they are part of the process. When setbacks happen, try responding with curiosity instead of criticism. Ask yourself what got in the way and what you might do differently next time. This approach turns mistakes into opportunities for growth rather than reasons to quit.

Language also matters. The way you speak to yourself can either support your goals or sabotage them. If you wouldn’t say something to a close friend, it’s worth questioning why you say it to yourself. Replacing “I always fail” with “I’m learning how to do this better” can shift your mindset from defeat to resilience. Compassionate self-talk builds confidence and keeps you engaged, even when things feel hard.

Being kind to yourself also means allowing rest and flexibility. Pushing nonstop can lead to burnout, which makes goals harder to maintain. Rest is not a reward you earn after being productive; it is a necessary part of staying healthy and motivated. Giving yourself permission to pause, reset, or adjust your goals does not mean you’ve failed—it means you’re listening to your needs.

Ultimately, goals are meant to improve your life, not punish you. When you approach them with patience, understanding, and self-compassion, you create a healthier relationship with both your ambitions and yourself. Kindness doesn’t slow progress—it strengthens it. By treating yourself with the same care you’d offer someone you love, you give your goals the best chance to truly last.

 - Sarah Andrew, Peer Wellness Educator Lead

Every January, motivation is high. The wolf den is packed, planners are colour-coded, and everyone’s convinced this is the year things finally change. And then… midterms happen. Winter drags on. Life gets busy.

If your New Year’s resolutions have fizzled before, you didn’t fail but maybe your approach did. Lasting change has a lot less to do with willpower and a lot more to do with small habits that fit with your life.

Why Resolutions Usually Don’t Work

Most resolutions focus on big outcomes:

• Get fitter

• Eat better

• Be less stressed

The problem? Our brains don’t change behaviour based on vague intentions. They change through repeated actions, shaped by habits and environment. Add in the pressure to change everything at once and burnout isn’t a surprise. Motivation spikes (like January 1) are real, but they’re short-lived. The good news: there’s a better way.

Try This Instead: Habit-Based Change

A helpful reframe is shifting from what you want to who you’re becoming.

Instead of: “I need to work out more.”

Try: “I’m someone who moves my body regularly.”

That identity shift matters — and it’s built through small, doable habits.

4 Habit Shifts That Actually Stick

1. Make It Smaller Than You Think

If it feels impressive, it’s probably too big.

• ❌Work out 5 days a week

• ✅ Move for 5 minutes

Small habits lower the barrier to starting. Consistency builds momentum — not intensity.

2. Change Your Space, Not Your Personality

Willpower is unreliable. Your environment does way more work than motivation ever will.

A few simple tweaks:

• Keep a water bottle on your desk

• Lay out workout clothes ahead of time

• Charge your phone away from your bed if sleep is a goal

You’re not trying to be more disciplined; you’re making the healthier option easier.

3. Pick One or Two Things (Not Everything)

Trying to overhaul your entire life at once is a fast track to overwhelm.

Research consistently shows people are more successful when they:

• Focus on fewer habits

• Practice them consistently

• Add more only once the first ones feel automatic

Less really is more.

4. Stop Chasing the “Fresh Start” Feeling

January motivation fades, and that’s normal. Real habits are built on random Tuesdays in February and stressful weeks in March. Missing a day isn’t failure. What matters is coming back.

What This Looks Like for Students

Here are some realistic swaps:

• Instead of: “I’ll stop procrastinating”
  Try: “I’ll work on assignments for 10 minutes after class.”

• Instead of: “I’ll manage stress better”
  Try: “I’ll take three slow breaths before opening my laptop.”

• Instead of: “I’ll eat healthier”
  Try: “I’ll add one fruit or veggie to one meal a day.”

Small counts. Small sticks.

Want Built-In Structure? Try a Challenge

If you like a little accountability (and prizes don’t hurt), SHW challenges can be a great way to experiment with habit change .

• Thawed Out Fitness Challenge (starts January 12)
  • A low-pressure way to get moving this winter. The goal isn’t perfection, it’s showing up consistently, by logging 21 workouts in 28 days (doing whatever kind of movement that feels good for you)
• No Nic Challenge (January 19-23)
  
  • Thinking about cutting back or taking a break from nicotine? This challenge focuses on short-term change, daily check-ins, and support, not judgment.

Both challenges are designed to help you build habits gradually, with incentives along the way.

The Bottom Line

You don’t need a dramatic resolution to create change.

What actually works:

• Habits tied to who you’re becoming

• Changes that are small enough to repeat

• Environments that support you

• Progress over perfection

Remember that Lakehead has support available to you to support physical, financial, social, mental and academic wellbeing- use the WellU Key to explore!