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

You’ve finally made it to Reading Week- a break that always seems to arrive right when you need it most. Maybe your first instinct is to sleep in, binge your favourite show, or let assignments wait a little longer. That kind of comfort feels good in the moment, but real self-care is what makes you proud later.

We often mistake comfort for care, calling avoidance “self-care” when really, it’s just relief dressed up in nice language. The truth is, skipping the hard thing rarely makes you feel better for long. What looks like rest can sometimes leave you more stressed and disappointed when the week ends.

Real self-care isn’t about bubble baths or “treat yourself” moments. It’s about doing what your future self will thank you for: keeping small promises, doing what matters, and choosing what builds you up instead of what lets you off the hook. It might mean tackling the assignment you’ve been avoiding, getting outside for a walk, or eating something that actually fuels you.

That doesn’t mean pushing through exhaustion. Rest absolutely counts as self-care, but it should be intentional, not avoidant. Take breaks that restore you: a quiet morning, time with friends, a walk by the lake, a nap because you’ve earned it not because you’re hiding from your to-do list.

This Reading Week, try asking yourself: At the end of the week, what will I be proud I did? That small shift turns self-care from something that numbs you into something that strengthens you. Because the best kind of care isn’t about comfort, it’s about becoming someone you can count on.

-Lindsey Wachter, R. Kin, Health Promoter

While midterm season ramps up, managing the relationships in your life can feel overwhelming. It is easy to put the important people in your life on the backburner while you try to manage the stress. However, the people you care about can help you feel grounded and supported during this stressful time. 

Friends: They Value Honesty

- Be upfront: Your friends care about you. They understand that you are busy and stressed (they probably are too!) Tell them that you may be less available. Avoid disappearing without explanation, that can be hurtful. 

- Study together: There are plenty of spaces that you can use to your advantage. Lakehead provides study rooms that you can book a time slot to use. Make a trip to your local cafe or library and have a study session.  You can meet at someone’s house or even call each other while you study! Company can help!

- Take breaks together: Even if it’s a quick break. This can help you feel connected and alleviates stress.

Family: Talk it Out

- Talk to them: Your family may not understand how busy you truly are. If you live with your family, a “I’m going to be studying for an hour, I’ll see you later”, If you don’t live with your family, a quick “I’m really busy today, I will talk to you later" communicates that you need some space.

-  Explain your schedule to them: Talking about what midterms you have coming up or the class you have tomorrow will help you feel supported. Just talking about it can build understanding. 

- Reframe family time as a recharge: Don’t feel guilty about stepping away from studying. Think of family time as time to recharge in order to more effectively study rather than being burnt out. 

Romantic Partners

- Check in with each other: A quick “how are you feeling?” “do you want to go grab a coffee with me?” can help you feel more connected. It is important to show you care about each other.   

- Make a plan: Set a schedule with each other about when you will be able to see each other/go on dates. Be honest with each other about how you feel. 

- Small gestures are important: Leave them a note “you got this!”, schedule a text to send, leave them a small gift, or cook them dinner. Any gesture that shows you are important to each other is meaningful. 

- Jordan Calleja, Peer Wellness Educator Lead 

While university is often glorified as the ultimate student getaway where people are constantly happy to get away from their families and be independent on their own, it is important to remember that this is not always the case. Homesickness is a very valid feeling that many students face, whether they are moving away for the first time or the seventh time. 

Here are 4 tips to help kick homesickness to the curb!

Get Involved and Stay Busy

One of the best ways to get rid of homesickness is to stay busy. When you aren’t busy attending classes and completing assignments, there are plenty of ways you can get involved— both on and off campus. Some examples include attending on-campus events, joining a club, getting a Work-Study position, or even joining Student Health and Wellness as a Peer Wellness Volunteer. By staying busy and involved, you are likely to meet new people and have more commitments to fill your time. 

Decorate Your Space

Making your new space away from home feel like yours will make all the difference in being able to feel comfortable, safe, and at “home” in your new city. Bringing pictures of loved ones from home to put up on your walls, hanging up a tapestry, or even displaying a vase of flowers on your window sill can make all the difference in making your new space feel like yours. Creating a space that you can come back to after a long day of classes and feel safe and comfortable can help with that feeling of wanting to go back home every weekend. 

Establish a Routine

 A new environment can feel chaotic. Creating a daily routine for yourself—including things like a regular wake-up time, study schedule, and exercise—can provide a sense of stability and normalcy. By creating a new routine that works for your new academic schedule, it will help you feel more in control of your new life in your space and help you plan your days better. 

Stay Connected

While being away from home is a part of University life, it is also incredibly important to stay connected with family and friends at home. Setting time aside on a regular basis to call home to chat with loved ones can help get rid of that feeling of being home sick by helping one still feel close and involved in what is going on back home while still being present in life’s new adventures. 

While these are just some tips to help you kick homesickness to the curb, we at Student Health and Wellness are here to support you. Visit our website for more information about supports available, and how to book an appointment.

- Makayla Foster, Peer Wellness Educator Lead

A new school year is a fresh start—an opportunity to set goals, build healthy habits, and create a routine that supports both academic and personal growth. Whether you’re in your first year, final year, or somewhere in between, preparing now can make the difference between feeling overwhelmed and thriving throughout the year. Here are some practical ways to set yourself up for success in 2025/2026:

1. Set Clear, Achievable Goals

Think about what you want to accomplish this year—both academically and personally. Instead of vague intentions like “do better in school,” aim for measurable goals such as “maintain an 80% average” or “join one student club.” Writing your goals down makes them easier to track and keeps you motivated.

2. Create a Realistic Routine

Time management is key. Use a planner, calendar app, or task manager to map out your classes, study sessions, and personal time. Block off time for rest, exercise, and hobbies so you maintain balance. A consistent routine reduces stress and builds discipline.

3. Get Organized Early

Set up your study space before classes begin. Keep your supplies, digital files, and notes organized from day one. Whether it’s color-coding folders or backing up your work on cloud storage, a little preparation prevents last-minute chaos during midterms and finals.

4. Prioritize Your Well-Being

Success isn’t just about grades—it’s about staying healthy too. Get enough sleep, fuel your body with nutritious meals, and find ways to manage stress, whether through mindfulness, journaling, or physical activity. Remember, burnout helps no one.

5. Build Your Support Network

Surround yourself with people who encourage and inspire you. Connect with classmates, professors, mentors, or student services. Don’t be afraid to ask for help when you need it—whether academically, emotionally, or socially. Strong connections make school more enjoyable and less isolating.

6. Stay Flexible and Adaptable

Unexpected challenges are part of every school year. Maybe a class is harder than you thought, or life throws you a curveball. Instead of panicking, look for solutions: adjust your study methods, seek tutoring, or revisit your schedule. Adaptability is a powerful skill for long-term success.

7. Celebrate Small Wins

Don’t wait until graduation to feel accomplished. Celebrate finishing an assignment, acing a test, or simply keeping up with your routine. Recognizing small achievements keeps you motivated and builds confidence.

- Sarah Andrew, Peer Wellness Educator Lead 

Sex and sexual health is a major part of life. Whether you’re starting a new relationship, navigating dating culture, or just curious, enthusiastic consent is essential. Consent is not a one time thing and it’s not a signed contract. Consent is ongoing, mutual, and enthusiastic. 

Simply ask. 

Consent is not a forever thing. It changes based on mood, comfort level, or any other factor. Get in the habit of asking your partner(s) how they are feeling. A simple “Is this okay?” or “Do you want to keep going?” is a great way to facilitate enthusiastic consent. 

Pressure is not Consent.

Feeling pressured or pressuring somebody is not consent. Creating a safe space for people to decline is crucial in maintaining consent. Did somebody tell you “no”? That’s okay! Don’t continue to ask or subtly pressure them. 

Sometimes it’s more than just “No” .

If somebody is not clearly communicating that they are okay and happy with what is happening, stop and ask. Body language, facial expressions, tone, and silence are all important. Consent is about active participation.

An Impaired Person is Not a Consenting Person.

 If someone is drunk, high, asleep, unconscious, or impaired in any way - they cannot legally or ethically provide consent. Are you curious if somebody is in a position to give consent? Well the answer is simple, if you are unsure then that means they cannot provide consent. 

Creating a Culture of Consent.

Promoting a culture of consent is vital. Talk to the person who seems uncomfortable at a party, talk to your friends about boundaries, support assault survivors. Any way that you can model and promote consent is important. 

What’s the Bottom Line? 

Consent isn’t awkward, it is required and respectful. Lead with empathy and respectful understanding. Enforce your own boundaries and respect the boundaries of others. Small actions can create a big impact.  

- Jordan Calleja, Peer Wellness Educator Lead

Moving to campus is a big deal-whether you're coming from across the country or just down the street. Unfortunately, homesickness is a common part of this transition. Feeling sad, anxious, or missing home is completely normal. The good news? There are strategies and supports available to help you with the transition. 

Homesickness isn’t just about missing home—it’s your mind and body responding to change. You might notice:

• Feeling down or anxious

• Trouble sleeping or concentrating

• Longing for familiar routines or people

Recognizing these feelings is the first step in managing them. It's also important to note that homesickness isn't a bad thing- it just means you have meaningful connections with people and places that you have left behind.

Bring Home to You

Consider bringing keepsakes and photos from home with you (or have them sent to you). Decorate and fill your new space with items that remind you of home to give you a sense of comfort and familiarity. Having these in your new environment can help you feel more connected, hold onto your identity, and reduce feelings of loneliness, reminding you that you have people in your life who love and support you. 

Communicate with Friends and Family

Stay connected with your friends and family by co-creating a communication plan (i.e., phone call, video chat, voice notes, sharing pictures, sending care packages) to stay updated on each other’s lives. Regular communication with those you miss can help to maintain a sense of normalcy and connection.

Building Connections

Being in a new environment can be overwhelming, but engaging with campus life can help you become familiar with your surroundings and become integrated into the Lakehead community. 

Events

There's almost always something going on on campus so follow @lakeheadlife and @lakeheadlifeor to see what's coming up.

LUSU Student Centres

LUSU has a few centres that plan social activities and offer resources, support, and advocacy for students, helping you navigate university life while making a positive impact on campus and beyond.

Clubs

Student clubs are a great way to meet friends with similar interests and feel part of the Lakehead community. LUSU is hosting a club fair on Thunder Bay Campus on September 25, and provides an opportunity to meet with club reps and learn more- you can also check out the club directory to see what is available.

Lakehead International

Lakehead International helps international and exchange students settle into life at Lakehead University by offering programs, services, and events designed to build connections and support your transition.

Self-Care Tips

• Maintain a Routine – Helps create structure and predictability.

• Stay Active – Physical activity boosts mood and energy.

• Explore the Campus – Familiarity builds a sense of belonging.

• Stay Connected – Keep in touch with family and friends back home.

Seek Support

If you are struggling to with homesickness and want to talk about it you can make an appointment with a Student Health and Wellness counsellor or check out the WellU Key to see what other supports are available to you as a Lakehead Student.

Feeling homesick is normal. There is no set timeline for adjusting to homesickness, and the duration will vary for everyone, so it’s important to be patient and allow yourself time (however long that may be) to adjust to your new environment.  

Learn more: You can also check out the CICMH Homesickness Info Sheet for additional tips and strategies.