Studying from home has its perks but sometimes finding a comfortable and productive workspace is difficult. Maybe you’re used to studying wherever and whenever you can — at the dinner table, when you’re sitting down in front of the TV, or on your bed. If this true for you, it’s likely you’re plagued with a whole host of aches and pains as a result.

Here are some simply ergonomic tips to help students while working at your desktop or laptop, take some time to consider your own learning habits and workspace and see where you can identify areas for improvement:

1. Keep everything within reach- repeatedly reaching out for items while seated at your workstation is a sure-fire way to strain your muscles and hurt yourself.

2. Check your posture- It’s tempting to slouch into what initially feels like a comfortable position when you’re working at your screen, but having good posture is key. Generally speaking, your back should be both straight and supported. Your legs and elbows should be at 90 degrees.

3. Use the 20-20-20 rule- Staring at a screen for an extended period can cause digital eye strain-symptoms can be tired, heavy eyelids; blurry or double vision; muscle spasms; or headaches. Try to give your eyes a break- for every 20 minutes you work, you should take a 20-second break to look at something 20 feet away.

4. Switch it up- Don't stay in any one position too long- our bodies weren't designed to stay seated for long periods of time. Stand up and walk around every so often. Try some light stretching exercises to rid your body of any accumulated tension- check out this routine if you are not sure where to start.

5. Consider some ergonomic add ons- Laptops are great for portability but not so great for ergonomics- consider some additional equipment if you are going to be inputting for long periods- e.g. laptop stand, a separate keyboard and mouse. Check out this website for more advice on using a laptop ergonomically.

6. Set your chair properly- You’ll need to base the height of your chair on your own height and your workstation positioning. You want to be able to rest your elbows comfortably on your desk when you’re sitting at your chair. You want to also make sure when you’re sitting and facing forward, your gaze is going toward the center of your computer screen. 

7. Mix up your tasks- so you’re not sitting in the same position for hours and making the same types of movements over prolonged periods — potentially putting yourself at risk for overuse injuries like carpal tunnel. 

Although Two-Spirit, lesbian, gay, bisexual, transgender, queer, questioning, intersex and asexual (2SLGBTQQIA) people are as diverse as the general Canadian population in their experiences of mental health and well-being, they face higher risks for some mental health issues due to the effects of discrimination and the social determinants of health. This list of supports is by no means exhaustive but it is a place to start. If we are missing something you know about, please feel free to email activities.shcc@lakeheadu.ca

• Rainbow Health Ontario has developed a fact sheet about LGBTQ Mental Health.
• 2spirits.com- provides prevention education and support for 2-Spirit, including First Nations, metis and Inuit people living with or at risk for HIV and related co-infections in the Greater Toronto Area. Their work is based on indigenous philosophies of wholistic health and wellness.
• It Gets Better Campaign – In response to publicized suicides by LGBT youth, author Dan Savage initiated the It Gets Better campaign (http://www.itgetsbetter.org) through which supportive LGBT people and allies share supportive messages through online videos.
• Kids Help Phone – Children and youth ages 5 to 20 can speak with trained counsellors at Kids Health Phone (1-800-668-6868).
• Lesbian, Gay, Bi & Trans Youthline – The Lesbian, Gay, Bi & Trans Youthline offers free peer support for youth aged 26 and under (1-800-268-9688).
• Goodhead.ca is for guys into guys (G2G) — gay, bisexual, queer, questioning, two-spirit, gender queer, gender non-binary, trans, and other guys who are sexually and/or romantically interested in other guys. It’s a place for G2G to learn and get curious about the mental health issues affecting them and their communities and to help them locate mental health services in Ontario.
• Parents, Friends of Lesbians and Gays (PFLAG) – PFLAG (www.pflagcanada.ca) is a resource for LGBT people and their families.
• AFFIRM- A CBT-based group for LBGTQ+ youth and adults to learn stress coping skills, and meet other LGBTQ+ youth and adults in your area.
• Trans Lifeline- A national trans-led organization dedicated to improving the quality of trans lives and fighting the epidemic of trans suicide. We are based in the US but do have a suicide hotline that is available to folks in Canada (1-877-330-6366)
• Autostraddle-An online community and magazine for lesbian, bisexual and otherwise identifying people and their friends.
• Lesbian R*pe Crisis Information-Database of resources and online forums for survivors of sexualized violence. Specifically targeted at lesbian folks, with a small focus on bisexual folks as well.
• Queerantine 101: All of your COVID-19 LGBTQI2S Resources in one place!