Don’t Hibernate, Here’s What to Do in Thunder Bay This Winter

Winter in Thunder Bay doesn’t mean boring! If you’re staying on campus over the break, there’s plenty to see, do, and explore — whether you want some fresh air, a rush of adrenaline, or a cozy indoor escape from the cold. Here are my favourite ideas to stay active, clear your head, and soak up wintertime in the city.

Hit the Trails

• Kamview Nordic Centre– Just outside the city, with over 30 km of groomed ski trails (and 5.5 km lit for night skiing!) plus many marked snowshoe trails. Great for classic or skate skiing, or for a chill snowshoe stroll. Bonus: there’s a chalet where you can warm up with a hot drink or soup. https://www.tbnordictrails.com/

• Local Conservation Areas – If you want something quieter and low-key, try places like Mills Block Forest or Hazel wood Lake trails. Good for a snowy walk, maybe bring snowshoes or crampons if snow’s deep. https://northernontario.travel/thunder-bay/4-places-snowshoe-thunder-bay-winter

• Sleeping Giant Provincial Park – For a bigger winter adventure: trails through pine forest, beautiful lake-views, and if conditions are good, classic Nordic-style ski or snowshoe experience. https://www.visitthunderbay.com/en/index.aspxhttps://www.visitthunderbay.com/en/see-and-do/natural-wonders-and-scenic-views.aspx

Whether you’re after serene forest vibes or full-on ski vibes, there’s a trail waiting. Just bundle up, and check trail/equipment updates if you’re renting gear.

For the Adrenaline Seekers

• Downhill skiing & snowboarding — If you like speed and slopes, check out Loch Lomond Ski Area or Mount Baldy Ski Area. Both have runs for different skill levels, and offer rentals and lessons if you’re new to it. https://www.lochlomond.ca/

• Snow tubing at Mount Baldy — Want a simpler, fun ride without needing ski skills? Tubing is perfect: grab a tube, hop on the magic carpet lift, and zoom down. Easy, fun, and great with friends. https://www.skimountbaldy.ca/

Perfect if you want a big dose of winter fun, or try something new with your buddies.

Chill but Active

• Skating / Outdoor rinks— You’ll find lots of outdoor rinks around Thunder Bay (some say the city has one of the highest rinks-per-capita!). The waterfront rink at Prince Arthur’s Landing is a favourite — perfect for a relaxing skate and a cozy hot-chocolate afterwards. https://www.thunderbay.ca/en/recreation/outdoor-skating.aspx

• Ice fishing — If you’re into trying something chill yet satisfying, ice fishing (on lakes that have frozen over) can be a peaceful way to spend a winter afternoon. For those new to it, there are outfitters nearby to rent huts and gear. https://www.visitthunderbay.com/en/outdoor-adventure/ice-fishing.aspx

• Sleigh rides & winter farm fun — Want something cozy and scenic? Sleigh rides through snowy countryside around Thunder Bay can be a magical experience — especially nice with friends. https://www.gammondalefarm.com/

Mix It Up

• Local markets and events — If you want to stay warm but still soak in community vibes, check out spots like Goods & Co. Market. It’s a hub for local artisans, artists, seasonal events, and a nice break from the cold. https://goodscomarket.ca/

• Historic & cultural outings — Learn something new or explore winter events at places like Fort William Historical Park. These spots can be a fun mix of history, community and winter atmosphere. https://fwhp.ca/

• Stay social and explore downtown — Even a winter stroll downtown can lift your mood. Grab coffee, pop into cozy shops, or meet up with friends. It’s a great way to stay connected, explore locally, and break up the study grind.

A Few Tips to Stay Warm, Safe, and Happy

• Dress in layers: warm base layer, waterproof outerwear, gloves, hat, a good pair of boots or snow boots. Winter weather can change fast!

• Check trail and equipment status before heading out, especially if you rent skis or plan to hike/snowshoe. Some ski hills and trails depend on snow conditions.

• Go with friends or campus buddies: winter adventures are more fun (and safer) with company.

• Mix active and chill: winter isn’t just about skiing or skating. Balance high-energy days outdoors with relaxed cultural or indoor time.

• Embrace the season: fresh air, snow, and the quiet beauty of winter can really do wonders for stress and well-being.

Staying on campus for winter break doesn’t have to feel like being stuck indoors. Thunder Bay offers a little bit of everything — from peaceful snowshoe paths to adrenaline-pumping ski hills, cozy indoor markets, and hidden winter gems waiting to be discovered. So bundle up, make a plan (or a spontaneous winter outing), and get out there — you might be pleasantly surprised how much a snowy walk or a skate can boost your mood.

Stay warm, stay active, and enjoy your winter break!

-Tahsin Anika, Health Promotions Activities Lead

The winter holidays are often described as the most wonderful time of the year, filled with cozy lights, festive food, and laughter shared among family and friends. But for some, this season can feel less like a celebration and more like a reminder of what is missing.

As we move from Halloween to Christmas and other winter holidays, many people look forward to reconnecting with loved ones. Yet for students, newcomers, or anyone far from home, the holidays can also bring unexpected feelings of loneliness and isolation.

When the Holidays Do Not Feel Joyful

Mental health challenges can increase right after the holidays, especially around New Year’s Day, this time of year can still be emotionally difficult, particularly for those already coping with stress, anxiety, or homesickness.

Many of us at Lakehead are part of a global community, far from the places and people we grew up with. When everyone else seems surrounded by family and tradition, it is easy to feel alone. If that sounds familiar, you are not alone and your feelings are valid.

How to Support Yourself and Others

Reach out early. Do not wait until the holidays to connect. Plan a dinner, call a friend, or check in with classmates before the break begins.

Create new traditions. If you cannot be home, start something new, such as a movie night, baking day, or community event to help you feel connected.

Offer support. If you know someone spending the holidays alone, a small gesture such as an invitation, a card, or a warm message can make a big difference.

Check in on your mental health. Stress and sadness can build quietly. Take time for rest, journaling, or mindfulness, and reach out if you need help.

Campus Support Is Always Here

Student Health and Wellness will be closed from December 22 to January 5, but support does not stop during the break. The WellU Key is available 24/7 and can help you find the resources that are accessible to you throughout the holiday period.

The WellU Key is your one-stop resource for mental health support. Complete a self-assessment and receive personalized recommendations about services, supports, and resources available both on and off campus. No matter when you need guidance, the WellU Key can point you in the right direction.

Together, We Can Light the Dark

The winter holidays can be both joyful and challenging. As we celebrate, let us also remember those who might be struggling and make space for connection and care. Whether you are surrounded by friends or spending time alone, know that support and community are always within reach.

-Reem Algarwan, Peer Wellness Educator

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