-August 11, 2025

Your first year at university is full of change—from adjusting to new routines and expectations to settling into a new community. At Lakehead, we believe that taking care of your well-being is key to a successful student experience. That’s why we’ve created tools to help you stay healthy in every sense of the word.

1. A Thunderwolf's Guide to a Healthy First Year

Whether you're living on or off campus, this guide covers the essentials: sleep, nutrition, physical activity, stress management, social connection, and academic success. It’s designed to help you build strong habits and know where to turn when things get tough.

• Thunder Bay Guide

• Orillia Guide

2. Campus & Community Wellness Maps

Sometimes all it takes is a change of scenery. Our wellness maps highlight places to move your body, spend time outdoors, reflect, socialize, or just take a break, on campus and in the surrounding community.

• Thunder Bay Campus Wellness Map

• Thunder Bay Community Wellness Map

• Orillia Community Wellness Map

3. The WellU Key

The WellU Key is your year-round resource for everything wellness-related at Lakehead. From events and workshops to services and supports, it connects you to what you need, when you need it. Complete a self-assessment and explore what's available to you at lakeheadu.ca/wellukey

4. Join us for WellU Wednesdays

During the first six weeks of the fall term, Student Health and Wellness hosts WellU Wednesdays—weekly events focused on helping you connect with others, explore campus life, and practice wellness-supporting behaviours in fun, low-pressure ways. These events are a great way to build healthy habits and find your community- find the full schedule at lakeheadu.ca/shw-events.

Take the first step

There’s no one-size-fits-all approach to wellness, especially at university. Explore what’s available, try something new, and find what works for you.

-July 15, 2025

Starting university is a big deal—and it’s normal to feel a mix of excitement and nerves. Whether you're counting down the days or feeling overwhelmed by the unknown, you're not alone. The good news? There are ways to ease the transition and make the most of your first year at Lakehead.

Why You Might Be Feeling Nervous

Fear of the unknown
Moving somewhere new, meeting new people, and adapting to a different academic environment can all feel daunting. It helps to remember that everyone is in the same boat. Orientation events (check the Orientation Event Calendar) are a great way to break the ice and meet other students who are also figuring things out.

Leaving home
Missing your people, your pets, or even your local coffee shop is completely normal. Bring a few comfort items—like photos, your favourite blanket, or a go-to playlist—to make your new space feel like yours. Little routines (like a weekly call with family or walks in a local park) can go a long way in helping you settle in.

Academic pressure
Worried about university-level courses? You're not alone. The shift from high school or college can take time. That’s where resources like the Student Central FAQ come in handy. You’ll find answers to common questions about registration, course loads, and navigating academic life at Lakehead.

Getting Ready for the Big Move

• Start with a packing list. Organize your essentials and don’t forget items to double check what is already in residence and what isn't permitted. 

• Explore your new home. If you can, visit the campus and explore it and the surrounding area. If that isn't possible, explore online. Knowing where the grocery store, gym, or nearest bus stop is will help you feel more grounded.

• Set realistic expectations. It’s okay if everything doesn’t click right away. Aim for small wins, like joining a club or making one new friend during orientation week.

Looking for a deeper dive? Check out our Guide to a Healthy First Year (Thunder Bay or Orillia). It’s packed with info on sleep, nutrition, stress, staying active, and more.

Staying Grounded During Change

• Connect early and often. Join the Lakehead Incoming Class Discord to meet other new students, share your questions, and feel more connected before you even arrive.

• Take care of yourself. Exercise, sleep, and regular meals matter. So does making time for yourself. If things feel like too much, don’t hesitate to reach out, Student Health and Wellness is here to support you.

• Get involved. From student clubs to intramurals and LUSU student centres, there are tons of ways to make campus feel like home. Keep an eye on the student affairs social media accounts (@lakeheadlife and @lakeheadlifeor) and the Lakehead website to see what’s happening.

Final Thoughts

Moving to university marks a big life change, and with that comes a learning curve. But with the right mindset, support system, and tools, it can also be one of the most exciting and rewarding chapters in your life.

You’ve got this, Thunderwolf 🐾

When temperatures rise, the last thing most of us want to do is stand over a hot stove or turn on the oven. But skipping meals or relying only on takeout isn’t ideal for your health or your wallet. Student Health and Wellness has some easy ways to eat well while keeping your cool.

1. Rethink “cooking”

Hot weather is the perfect time to lean into no-cook meals. Think of food that can be thrown together rather than cooked:

• Cold sandwiches, wraps, or pita pockets

• Salads with protein like canned tuna, chickpeas, eggs, or leftover chicken

• Overnight oats or cold grain bowls

• Snack plates with fruit, cheese, crackers, hummus, and nuts

These meals are filling, budget-friendly, and don’t require much prep or heat.

2. Use small appliances

If you have access to a microwave, toaster oven, slow cooker, or air fryer, use them instead of the stove or oven. These appliances give off less heat and are often faster too.

• Microwave rice or pasta and top with store-bought rotisserie chicken and vegetables

• Use a toaster oven for small batches of roasted vegetables or quesadillas

• Make a batch of pulled chicken in the slow cooker to use throughout the week

3. Prep once, eat twice (or more)

On a cooler morning or evening, cook a larger batch of something simple so you don’t have to cook again for a few days. Some ideas:

• Cook a pot of grains (like rice, couscous, or quinoa) and use it in bowls or salads

• Boil eggs or roast chickpeas to add to meals

• Prep pasta salad, cold noodle bowls, or stir-fried vegetables to eat chilled

4. Shop and store smart

Keeping a few staples on hand makes it easier to build quick, no-cook meals:

• Canned beans, tuna, and salmon

• Ready-to-eat grains (microwavable rice or couscous)

• Pre-washed greens or frozen veggies

• Yogurt, cheese, or plant-based alternatives

Frozen fruits and vegetables are especially useful. They’re budget-friendly, keep well, and don’t spoil in the heat.

5. Stay hydrated and energized

Heat can impact appetite, but it’s important to fuel your body. If full meals feel too heavy, opt for smaller snacks throughout the day. Smoothies, fruit and yogurt, and trail mix are all good options. Drink water regularly, especially if you’re sweating more than usual.

You don’t need to overheat to eat well. With a few simple strategies, you can stay cool, save money, and nourish your body through the hottest days of the summer.

June 19, 2025

Summer brings longer days, warmer nights, and more freedom in your routine—but it can also quietly interfere with your sleep. If you’ve noticed that it’s harder to fall asleep, stay asleep, or wake up feeling rested during the summer months, you’re not imagining it.

Here’s why your sleep may be off—and what you can do about it.

Why Summer Can Disrupt Your Sleep

More daylight means delayed melatonin. Your body’s sleep-wake cycle is influenced by light. Longer evenings and late sunsets can delay melatonin production, making it harder to feel sleepy at your usual time. Counter this by creating your own wind down routine and limit screen time before bed.

Heat makes it harder to fall asleep. Cool temperatures help signal to your body that it’s time to rest. When your room is too warm at night, it can interfere with both how quickly you fall asleep and how deeply you sleep. Keep your sleep space cool and dark by using ac, fans, or blackout curtains. You can also try taking a cool shower before bed to help reduce your core temperature for better sleep.

Routine changes throw off your rhythm.
With fewer structured obligations, travel plans, and shifting work or class schedules, it’s easy to fall out of a consistent sleep routine, which makes it harder for your body to know when it’s time to rest. Even if your days look different over the summer, going to bed and waking up at consistent times helps anchor your internal clock.

Reset Your Sleep with Our Self-Paced Program

If your sleep feels out of sync, Lakehead’s Reset Sleep program can help you get back on track. This self-paced, 8-week course is built on evidence-based strategies to help improve your sleep hygiene and develop habits that support better rest.

You can start anytime, go at your own pace, and explore what works for you.

To sign up: 

• Go to MyCourselink (https://mycourselink.lakeheadu.ca)
• Log in using your Lakehead username and password
• Click the "Self Registration: Academic Support and Training" near the top-right of the page
• Select "Reset Sleep" from the list
• Follow the steps presented until it confirms that you've been registered
• Complete the modules

If you continue to struggle with sleep, reach out to your health care provider.

-Lindsey Wachter,  R.Kin, Health Promoter

Pride Month is a time to honour identity, visibility, and the ongoing work of 2SLGBTQIA+ communities. Here’s how to celebrate meaningfully while taking care of yourself throughout the month.

Ways to Celebrate Pride

Attend Local Events

Find community, make memories, and show your support by joining Pride Month events in your area. 

• Thunder Bay Pride Events
• Orillia Pride Events
• Simcoe Pride Events

Support Queer Creators and Businesses

Look for 2SLGBTQIA+-owned shops, musicians, artists, and authors. Supporting their work helps build stronger, more visible communities.

• Thunder Bay's Rainbow Directory

Learn and Reflect

Watch a documentary, read a memoir, or explore queer history. Pride is rooted in activism and resistance—it’s also a time to learn and grow.

• Check out the Lakehead Library's Pride collection

Create a Pride-Inspired Space

Decorate your room, make a playlist, or host a gathering with friends. Small rituals can be powerful ways to affirm your identity and build joy into your everyday life.

How to Take Care of Yourself During Pride

Celebration and care can go hand in hand. If this month feels heavy, here are some strategies that may help.

Set Boundaries with Unsupportive People

You don’t have to engage with people who challenge or dismiss your identity. Whether it’s family, coworkers, or acquaintances, it’s okay to say, “I’m not comfortable discussing that,” or to step away from conversations that cause harm.

Limit Exposure to Online Negativity

Social media can be a great place to find community, but it can also amplify hate. If you’re feeling overwhelmed, consider muting keywords, curating your feed, or logging off when you need a break.

Lean Into Your Support Network

Spend time with people who affirm and uplift you. This might be close friends, a campus group, or an online space where you feel safe.

If you’re looking for support, consider reaching out to:

• Counselling services at Student Health and Wellness

• Youthline- Confidential online or over the phone peer support for 2SLGBTQIA+ youth, Sunday to Friday from 4:00 pm to 9:30 pm

Good2Talk- Free, confidential support services for post-secondary students in Ontario.

• TalkCampus- 24/7 Online peer support available to Lakehead students

Pride is Yours to Define

Pride is not about doing the most. It’s about being true to yourself and making space for both joy and care.

World No Tobacco Day (May 31) is more than a reminder to quit smoking—it's a chance to check in on your health, your habits, and what feels right for you. Whether it’s smoked, vaped, or tucked under your lip, nicotine has real effects—especially on young bodies and brains.

Before we go further, it’s important to acknowledge that not all tobacco use is the same. Tobacco holds cultural and spiritual significance for many First Nations, Inuit, and Métis communities, where it is used in traditional ceremonies, offerings, and medicines. This use is sacred, not recreational, and is fundamentally different from commercial tobacco or nicotine products like cigarettes, vapes, or pouches. The information below focuses on commercial tobacco and nicotine use, not traditional practices.

Smoking

Cigarettes are still one of the leading causes of cancer, heart disease, and lung problems worldwide. Some people smoke as a way to deal with stress. However, research has shown that smoking actually increases anxiety and tension. Nicotine creates an immediate sense of relaxation but this feeling is temporary and soon gives way to withdrawal symptoms and increased cravings.

Vaping

Vaping is harmful, but it is less harmful than smoking. People who smoke may reduce harm if they completely switch to vaping. People who do not smoke should not begin to vape because while vapes may contain fewer toxins than cigarettes,  they still deliver nicotine, heavy metals, and other chemicals to our lungs and can come with significant health risks.

 Zyn & Nicotine Pouches

These smokeless, spitless pouches have become popular because they’re discreet, don’t smell, and don’t require a vape device. However, they still contain high levels of nicotine, often more than a cigarette or vape hit, and nicotine in any form is addictive, and regular use can affect focus, mood, sleep, and cardiovascular health. Using pouches often leads to higher tolerance and makes quitting harder in the long run.

Cessation Supports

Whether you’re already trying to quit, just starting to think about it, or somewhere in between, there are supports here to help—no pressure, no judgment.

Behavioural support:

• Smokers' Helpline- Online support, text messaging, and Quit and Win contests to motivate you. To enroll for text supports, text iquit to 123456.
• The Lung Association - Before you set your quit date, you need to prepare. Take time to think about when, where, and why you smoke. If you understand your smoking habits and triggers, you’ll have a better chance at success. Visit The Lung Association's website
• First Week Challenge - Quit smoking or vaping for the first 7 days of the month, and you could win $500! People who successfully quit for the first week are 9 times more likely to quit for good. We can help get you started.
• Talk Tobacco- A quit line offering culturally appropriate support and information about quitting or reducing commercial tobacco and vaping products for Indigenous people. 

• Speak with your health provider, who may be able to provide support and further resources

Apps

• Stop Vaping Challenge app - iPhone only
• Quash App - iPhone or Android
• Crush the Crave App - iPhone or Android
• Breaking Free: Wellness - iPhone or Android

Nicotine replacement therapy (NRT):

• Smoking Treatment for Ontario Patients (STOP) is a province-wide initiative delivering smoking cessation treatment (up to 26 weeks of NRT) and counselling support to people who ​want to reduce/quit their tobacco use. 
• STOP on the Net from Centre for Addiction and Mental Health (CAMH) provides up to 10 weeks of free nicotine replacement therapy that is mailed directly to your home.
• SmokeFreeCurious.ca: When you are trying to quit smoking, Nicotine Replacement Therapy, like the patch and gum, can help to reduce the discomfort associated with nicotine cravings and withdrawal. Order Free NRT
• Nicotine replacement therapy can also be purchased over the counter at pharmacies.

If you’re thinking about quitting, cutting back, or just want to talk through your options, support is available. 

May 6 is No Diet Day—a movement that encourages us to challenge harmful diet culture and celebrate body diversity, self-acceptance, and healthy habits that go beyond restrictive eating.

Originally founded in 1992 by British feminist Mary Evans Young, No Diet Day was created in response to the rise of dieting fads and the damaging impact of body shaming. The day serves as a reminder that your body is never the problem—diet culture is.

The Problems with Diet Culture

Diet culture is the belief that thinness equals health, that certain foods are “good” or “bad,” and that controlling your body size is a moral obligation. It’s behind the messaging that equates willpower with wellness and encourages disordered eating behaviors under the guise of “lifestyle changes.”

This culture is all around us—on social media, in casual conversations, and even in health spaces, making it easy to feel pressured to change your body and adopt negative attitudes towards food.

Diet culture thrives in environments where people are striving to fit in, find control, or feel "enough." But the pressure to diet or look a certain way often leads to:

• Disordered eating habits or full-blown eating disorders

• Negative body image and low self-esteem

• Stress around food choices and exercise routines

Challenging Diet Culture

To challenge the pervasiveness of diet culture in our society, we have to make some conscious choices to create a healthier relationship with food, exercise and our bodies. 

1. Challenge the food guilt.
All foods fit. Instead of labelling foods as “clean” or “junk,” try seeing food as nourishment, pleasure, and fuel. One meal or snack won’t make or break your health.

2. Move your body for joy, not punishment.
Exercise doesn’t need to be intense or calculated to count. Go for a walk, stretch between study sessions, dance around your room—whatever helps you feel good and grounded.

3. Curate your feed.
Unfollow accounts that promote unrealistic body ideals or make you feel like you need to “fix” yourself. Follow creators, activists, and professionals who encourage body acceptance and holistic well-being.

4. Listen to your body.
Practice intuitive eating—checking in with hunger and fullness cues, honouring cravings, and noticing how food makes you feel physically and emotionally.

5. Seek support.
If food and body image are taking up a lot of space in your mind, it’s okay to reach out. Counsellors and healthcare providers can help you navigate this with compassion.

You deserve to eat, move, and live in ways that support your well-being, not ways that shrink you down. On No Diet Day, and every day, you are allowed to take up space, nourish your body, and define health on your own terms.

-Lindsey Wachter, R.Kin, Health Promoter at Student Health and Wellness

As we celebrate Earth Day, it’s important to acknowledge that climate change can bring up feelings of anxiety, helplessness, and uncertainty. Climate anxiety is a real and valid emotional response to the environmental challenges we face. However, there are ways to manage these feelings and take meaningful action. Here are some strategies to help you cope while staying engaged in the fight for a sustainable future.

1. Get Out and Enjoy Nature

Spending time in nature can be a powerful way to ease anxiety and reconnect with the environment. Whether it’s a walk through a forest, a hike along a trail, or simply sitting by a lake, immersing yourself in nature can remind you why it’s worth protecting. Engaging with the natural world can provide a sense of peace and reinforce your connection to the planet.

2. Stop Doomscrolling

While staying informed is important, constantly consuming negative news about climate change can contribute to feelings of despair. If you find yourself overwhelmed by social media or the news, take a break. Set boundaries on how much time you spend consuming climate-related content, and be mindful of how it affects your mental health. A short digital detox can help bring balance to your outlook.

3. Seek Out Positive News

Although there is still much to do in the fight against climate change, many positive stories highlight progress being made around the world. Websites like Good News Network and Reasons to Be Cheerful share inspiring stories about sustainability efforts, scientific breakthroughs, and community-led environmental initiatives. Focusing on these stories can help cultivate hope and motivation.

4. Get Involved

Taking action can help counter feelings of helplessness. Look for local environmental organizations, volunteer with sustainability groups, or participate in climate protests. Joining like-minded individuals can provide a sense of community and purpose. The Office of Sustainability is hosting campus clean up days on May 13 & 14 in Thunder Bay and Student Health and Wellness and the Orillia Engagement Committee is hosting a Spring Clean up on April 23. Check out what sustainability opportunities there are at Lakehead.

5. Do What You Can

Small, everyday actions contribute to a larger impact. Reduce your plastic use, be mindful of your carbon footprint when travelling, eat more plant-based meals, and support sustainable brands. While individual actions alone won’t solve the climate crisis, they can empower you with a sense of control and encourage broader systemic change when collectively embraced.

Finding Balance and Moving Forward

Climate anxiety is a natural response to a global issue, but it doesn’t have to be paralyzing. By balancing awareness with action, setting boundaries on information consumption, and engaging in positive change, you can navigate these feelings while contributing to a healthier planet.

This Earth Day, take a deep breath, appreciate the world around you, and remember that every action, no matter how small, makes a difference. 

Feeling Overwhelmed or Frustrated During Exams? You’re Not Alone.

We’ve all been there—those moments during exams when frustration, stress, and overwhelm hit hard. It’s common to turn to venting as a way to release those intense feelings. But did you know that venting may not actually be the best way to calm down?

A study published in Clinical Psychology Review found that while venting might offer temporary relief, it’s not the most effective way to reduce anger. So, what can you do instead?

Here are some strategies that may help you manage stress and frustration during this exam period:

1. Meditate
Meditation is a great way to calm the mind. Check out the SHW event schedule for guided meditation sessions with counsellor Holly Maki (Thunder Bay Campus) or you can start with guided sessions using free apps like Insight Timer, or just find a quiet moment to center yourself during study breaks.

3. Get Moving
Exercise is one of the best ways to reduce stress and improve your mood. It doesn’t have to be time-intensive—even just a quick 10-minute burst of exercise, like a walk or a few bodyweight exercises, can help release tension and improve focus.

4. Try Breathing Exercises
Breathing exercises are a quick and effective way to calm your body and mind. Try techniques like box breathing or the 4-7-8 method to reduce stress anytime, anywhere.

5. Engage in Progressive Muscle Relaxation
This technique helps release tension in your body by tensing and relaxing muscle groups. Start from your feet and work your way up, focusing on one area at a time to relieve stress.

You don’t have to navigate the stress of exams alone, check in with the WellU Key to see all the supports and services available to you as a Lakehead student. Take care of yourself—remember, your well-being matters, even in the busiest times.

-Lindsey Wachter, R. Kin, Health Promoter

Graduating from university is an exciting milestone, but it might also feel daunting to be leaving university. As you transition into the next phase of life, whether it’s starting a job, continuing your education, or taking time to explore new opportunities, it’s important to establish and maintain routines that support your overall well-being. Here are some key strategies to help you navigate this transition smoothly and with confidence:

1. Create Structure in Your Life

Without the structured schedule of classes, assignments, and campus activities, it’s easy to feel unmoored. Try to:

• Go to bed and wake up at the same time each day.
• Plan your meals and eat at regular intervals to support both physical and mental health.
• Set a daily or weekly schedule to keep you motivated and on track- this can include time for resume writing, job searching, socializing and exercising. 

2. Making a Plan

Change often brings uncertainty, which can trigger stress and anxiety. While it’s impossible to predict the future, you can take proactive steps to feel more in control:

• Outline your next six months before graduation if possible. Whether it’s travel, an internship, a job search, or further education, having a general direction can ease stress.

• Research job opportunities, graduate programs, or volunteer experiences that align with your interests.

• Find a mentor or connect with alumni who have successfully navigated this transition.

• Set realistic expectations. Your first job may not be your dream job, but it can be a valuable stepping stone.

• Stick to a budget to avoid financial stress.

3. Practicing Self-Care

Major life transitions can be overwhelming, so self-care should remain a priority:

• Choose one daily activity that supports your well-being, such as exercise, meditation, or journaling.

• Seek support from friends, family, or professionals when needed.

• Take breaks and allow your mind to rest—whether through short naps, creative activities, or mindfulness exercises.

• Keep a gratitude journal and write down three things you’re thankful for each day.

Embracing Change as an Opportunity

Change can feel daunting, but it also opens the door to new experiences and personal growth. By creating structure, making a plan, and practicing self-care, you can navigate this transition with confidence. Remember, you don’t have to have everything figured out right away—trust yourself, take it one step at a time, and embrace the adventure ahead.

Congratulations, graduates! Your next chapter is full of possibilities.