Whether you are new to Thunder Bay or are simply looking to try new things. There are plenty of activities you can enjoy for free and at your own expense to fill your summer with positive memories and experience what this city has to offer!  

As a Thunder Bay local, I have attended many events and participated in various different activities throughout my beautiful city. Therefore, I have compiled a list of fun things to do and ways to enjoy our warm summer months as a true ‘Thunder Bayan.’

Events

Attending local events is a great way to explore the city and meet new people without the added stress of planning or hosting an event. Throughout the warmer months, an event is hosted nearly everyday, which provides newcomers and locals with the opportunity to try new things on a regular basis.

A great way to stay updated on local events is to check out the City of Thunder Bay’s Community Events Calendar. This calendar includes an array of information pertaining to what’s happening in the city and when. 

Another source I commonly refer to when looking for events is the Walleye, which is a free local magazine that is published monthly. You can pick up a copy of the Walleye at a local retailer or access it digitally online. 

Despite the array of amazing events that are available to the general public, the events listed below are two that I prioritize attending each year. 

Thunder Bay Country Market: Although this occurs every Wednesday from 3:30-6:30 pm and on Saturdays from 8:00am-1:00pm year round, I enjoy going in the summer as there is a large variety of fresh produce from local farmers. The Country Market is full of local vendors who offer an array of products such as groceries, baked goods, crafts, and art. The Country Market is a great place to grab a bite to eat from places such as Boreal Bakery and pick up gifts from Red Door Metalworks.

Live on the Waterfront: If you’re looking for something to help you get through the week, attending a waterfront concert is a must see as it is entertaining for all ages. Every Wednesday night from 6:00-9:00 pm from July 19 to August 16, 2023, the Marina Park will turn into a concert venue where you can listen to live music for free. In addition to music, there are multiple food trucks where you can purchase refreshments and snacks. If you plan on stopping by, I would recommend bringing lawn chairs and arriving early as parking and prime seating fills up quickly.

Activities

If crowded events don’t interest you, there are various fun activities you can participate in throughout the city on your own terms. 

Indoor Attractions 

• Centennial Botanical Conservatory: A beautiful indoor garden center with various flowers, cacti and trees to explore

• Lakeside Studio and Cafe: A creative space to participate  in workshops or freely create art

• Thunder Bay Art Gallery: Showcases various art from talented artists through permanent and temporary exhibitions

• Thunder Bay Museum: Learn about our city’s heritage via a three floor museum that display over 10,000 years of history with some displays changing a few times a year 

• Local Shopping: Various local hot spots for shopping include places such as Goods and Co, Mars Clothing, and Sleeping Giant Antiques

• Downtown Restaurants/Bars: Most local restaurants are located downtown, including  Bight, Madhouse, Lot 66, and Subdivision. 

Outdoor Attractions

• Marina Park: Overlooks the waterfront, includes activities such as sailing, a splash pad, skate park, and paved path for running, walking, cycling etc.

• Belluz Farms: Head to a local farm to hand pick fresh strawberries in the summer sun and stop by their farm store to purchase other produce

• Fort William Historical Park: Reconstruction of multiple buildings from the headquarters of world's largest fur trading post in 1816 

• International Friendship Gardens: Highlights 18 ethnic groups via various monuments along a paved walking trail surrounded by beautiful gardens 

• Local Sports Events: A great watch is the Thunder Bay Chill (Soccer), and Border Cats (Baseball) or attend/participate in a local running (Meter Eaters, UpRiver Running), cycling (Black Sheep, Thunder Bay Cycling Club) or golf event (Chapples, Strathcona)

• Local Trails: Various paved and unpaved trails are available throughout the city including Centennial Park, Tree Farm, Cascades Conservation Area, and Boulevard Lake Trails

-Madeline Fabiano, Student Health and Wellness Summer Assistant

As a student-athlete who is taking a full course load and working a part-time job it is crucial for me to manage my time efficiently. This semester I am trying to implement a new routine and novel habits. On Sundays I am prioritizing meal-prepping, cleaning, and laundry while the rest of the week is devoted to my academic responsibilities, work commitments and sports while maintaining a consistent sleep schedule throughout the week. 

Meal Prep

Meal preparation proves to be an excellent strategy for reclaiming time during my hectic days. Before making food it is essential to plan meals ahead, ensuring I have the necessary ingredients on hand. While I often use the InstaCart app for grocery shopping to save time, it comes with drawbacks by paying higher prices because of the service fees and potential mismatches in pricing compared to in-store items. When the time permits, I prefer to visit a familiar grocery store with a pre-made list to speed up the process. Another time-saving tactic involves opting for store bought frozen food, although it comes with trade-offs like preservatives, high sodium and fat content, and reduced vitamin content.

A few meals that I have prepared: 

• Stew and rice

• Pasta with marinara sauce 

• Shrimp fried rice

• Lasagna

• Chicken Salad

• Burrito bowls

• Salmon bowls

• Protein balls

Key considerations for efficient meal prep include: 

• Have adequate containers for your food

• It can take a lot of time

• Plan what you want to eat/cook for the week

• Switch what food you make

• Label the date on the containers

• Freeze the food if you plan on keeping it for a longer period of time (better than store bought frozen food)

• When making salad keep the dressing in a separate container, you don’t want your greens to wilt.

Cleaning

Maintaining a clean and organized living space offers me numerous benefits, including increased productivity, happiness, and focus, along with reduced stress levels. Throughout the week I make a conscious effort to keep my space tidy by putting items away once I am done using them. On Sundays I dedicate some time to deep cleaning alternating between cleaning my room, and the kitchen and washroom. Despite a demanding schedule, putting time aside for these thorough cleanings contributes to an overall neater living environment.

Sleep

In order to optimize my energy during the day and for the week I try to get enough sleep. Adequate sleep not only helps enhance mood but also promotes heart health, regulates blood sugar, improves memory and cognitive function, restores immunity, relieves stress, improves athletic performance and enhances digestion. Finally, by consistently adhering to a set sleep schedule, by going to bed and waking up at the same times each day, helps regulate my body’s internal clock which facilitates waking up and falling asleep.

• Virginie Franks, Peer Wellness Educator Lead

Welcome to both new and returning ThunderWolves as we commence the Winter 2024 semester. While we say our goodbyes to the Winter Break and the Year 2023, and begin a new academic term, it becomes crucial to maintain organization and readiness for the upcoming challenges the new term might bring. The start of a fresh semester may evoke stress and anxiety; therefore establishing a healthy routine, setting goals, staying organized, and being aware of the signs of burnout are key components for a successful journey.

Helpful Tips for the Upcoming Semester

Set some goals

Establishing goals can be important in attaining desired outcomes. Prior to this, it is crucial to reflect on both successes and areas for improvement from the previous semester. Compiling a list can help in the identification of positive aspects, by emphasizing strengths and accomplishments. Additionally, noting areas requiring improvements facilitates the formulation of a comprehensive plan for progress and highlights challenges encountered.

Constructing goals becomes more effective by employing the SMART goals guide. Regularly revisiting the objectives you set for yourself is essential, because it allows for adjustments if they prove to be counterproductive. Utilizing a to-do list aids in prioritizing daily, weekly, or monthly tasks, ensuring focus on the most important ones. While ambition is admirable, it's vital not to overwhelm oneself with an excess of tasks. Maintaining a task limit of three allows for manageable progress, with the option to add more once initial tasks are completed.

Stay Organized

Enhance your semester experience by prioritizing organization. Employ tools like planners, Google Calendar, and apps like Notion to optimize your schedule. Personally, I find Google Calendar particularly effective, offering flexibility to adjust activity times if needed. I meticulously plan my day on Google Calendar, allocating time for study sessions, classes, breaks, workouts, work commitments, and practice sessions. The calendar's reminder feature keeps you on track by sending timely notifications for upcoming activities. You can also add assignment deadlines and exam dates. 

When studying, assign specific break times to maintain focus during study sessions and reward yourself. However, ensure that you set a definite time for this "reward" to prevent unintended procrastination. Rewards could include enjoying a coffee, a snack, or a brief phone break. If these rewards lead to time mismanagement, consider alternative incentives.

Explore various study locations on campus for a change of scenery. Options like the library, the agora, the ATAC, the Study, or the Wolfden at the athletics building offer diverse environments to suit your preferences.

Kickstart your study routine from the first day of school and employ different techniques to prepare for upcoming exams. Techniques may include:

• Priming

• Second brain

• Bloom’s Taxonomy

• Feynman Technique

• Interleaving

• Space Repetition

Burnout

Navigating a student schedule can be overwhelming, therefore it is important to recognize signs of burnout before the semester begins. Identifying these indicators will allow you to determine when you need a break or when you need to seek additional help and support. Symptoms of burnout include:

• Overwhelming Exhaustion
• Sleep and Eating Inconsistencies
• Lack of Motivation
• Social Isolation

To manage burnout effectively, consider the following strategies:

• Establish a Simple Daily Routine
• Change Your Environment
• Prioritize Self-Care and Healthy Sleep
• Socialize with Friends and Family
• Incorporate Movement in Your Day
• Seek Professional Support

Recognizing and addressing burnout proactively enhances overall well-being and fosters a healthier academic experience.

For additional support in your academic semester, you can reach out to Student Health and Wellness for assistance in your overall well-being and for counselling services and health services. You can also reach out to the Academic Support Zone for assistance in your academics such as tutoring, writing support, academic skills support and available workshops.

• Virginie Franks, Peer Wellness Educator Lead

The term “healthy” is often thrown around quite a lot within social media and society in general. This term can look and mean very different things depending on the person, and there is not truly one specific definition that can fully encompass what a “healthy” person will look like. 

As the new year begins, you may have come across different diets to start in the new year, some of which include the 75 Hard Challenge (or its alter ego—75 Soft Challenge). While both of these diets/challenges can boost one’s motivation to change their lifestyle for the new year, it can also encourage a negative perception of one’s physical and mental abilities. 

Rather than beginning a rigorous diet or beginning a challenge, it may also be a good idea to start the year off by creating a stable morning routine and night routine to eventually build up to participating in physical challenges. 

Here are 5 tips for creating a routine that works for you!

1. Fix Your Sleep Schedule

You may have gotten used to going to bed at 3am and waking up at 1pm, however, this sleep schedule will (likely) not work when returning to the academic year. Developing a night routine, one where you can slowly unravel for the night prior to sleeping, is incredibly important when fixing one’s sleep schedule. This can be done by remembering to set your alarm for the following morning, limiting screen time prior to going to bed, and doing some wind down activities such as meditation or reading to increase sleepiness. 

2. Eat a Healthy Breakfast

While not all of us may feel as if we want to eat breakfast in the  morning, and can live off our iced coffees (guilty!), our bodies need healthy fuel to function, especially during the early mornings. Whether that be some overnight oats as you’re running out the door, or stopping by your favourite breakfast place to enjoy a full meal, food is fuel and an important part of a healthy routine. If you are looking for some inspiration, check out this article for some ideas!

3. Set Goals for Your Day

Goals are an important part of our daily lives—they give us something to strive for and can also provide us a routine, even on slow days. These goals do not have to be big ones (but they can be!). These daily to-do lists are a useful tool in keeping our lives organized, and can help with avoiding brain overload. There are some helpful apps for goal setting—for both academic and personal use—such as Finch, Everyday, and Habitify! 

4. Prioritize Self-Care

While January can appear to be a month of constantly achieving goals and striving towards a healthier you, it is important to recognize that nothing will be achieved without taking care of yourself first. Taking time to practice personal hygiene, spending time with friends, or having your own spa day are all different ways you can practice self-care. 

5. Make Time for Exercise

Exercise is an important part of our daily lives. Not everyone has time to spend hours in a gym, but there are other ways to exercise such as taking a walk outside, or completing a YouTube workout. By being physically active, it can help us balance out our busy schedules and allow us to be as alert and productive as possible.

- Makayla Foster, Peer Wellness Educator Lead

Sleep is an important part of our daily routine, it helps us relax, refresh, and recharge for the next day ahead of us. We can disrupt our sleep schedule in many ways, by staying up late multiple times a week, not enough daily exercise, increased stress, and high use of electronics/screens before bed. With the new year upon us, this is a great time to create SMART goals in relation to our sleep. SMART goals are measures you can put in place that are specific, measurable, attainable, relevant and time-bound. Here are some example of SMART goals for your sleep in the new year:

Goal: Cut back on Caffeine 

“To enhance my sleep quality, I will limit my caffeine intake to no more than 2 cups of coffee per a day for the next month. I want to reduce my caffeine consumption to help me get a better sleep at night”

1. Specific: This goal outlines how much caffeine you will consume a day.

2. Measurable: You can count the number of cups of coffee you have per a day. 

3. Attainable: limiting caffeine is doable if you are determined to follow through with your plan.

4. Relevant: caffeine can have major effects on your sleep and lowering consumption can help produce better quality of sleep. 

5. Time-bound: Complete over the next month to see if there is a difference. 

Goal: Restrict Screen Time before Bed

“To have better quality and longer sleep, I want to reduce the amount of screen time I have before I go to sleep every night. I want to change that habit into reading a book” 

1. Specific: This goal outlines how I want to change my before bed screen time routine

2. Measurable: I can get a timer on my phone of how much screen time I get before I need to read (Ex. 15 min, then read a book for 30 min).

3. Attainable: Limiting screen time is doable as you can set a timer or put electronics in another room before bed.

4. Relevant: enhancing sleep quality will always be beneficial to your overall health. 

5. Time-bound: Complete over the next 2 months, if keeping on track - take away all screen time before bed in month 3.

Goal: Stick to a Sleep Schedule 

“To ensure the right amount of sleep I need to be healthy, I will stick to a more consistent amount of 8 hours of sleep a night” 

1. Specific: This goal outlines how much sleep a night I am aiming to get. 

2. Measurable: I can make a sleep schedule and ensure that I go to bed and wake up at the same time each day. This will help me know I got the 8 hours of sleep I need.

3. Attainable: This can be accomplished by setting and alarm and sticking to a specific bedtime 

4. Relevant: This sleep schedule can ensure that your body gets the right amount of sleep needed each night for your age and to maintain positive mental and physical health. 

5. Time-bound: Complete over the next month to see the outcome of better sleep habits.

Tessa Wilkins, Peer Wellness Educator Lead

Consent is a fundamental aspect of human interaction, laying the foundation of a healthy relationship and fostering mutual respect. The conversation around consent has gained momentum in recent years, challenging societal norms and emphasizing the importance of clear, enthusiastic, and ongoing communication. Consent can also be present in different contexts, but communicating and respecting it is of utmost importance.

Defining Consent:

Consent is the voluntary, informed, and enthusiastic agreement between all parties involved in a particular activity. Whether it’s a romantic relationship, a medical procedure, or even a simple interaction, obtaining consent is about acknowledging and respecting individual autonomy. It’s not just a one-time agreement but an ongoing process that can be revoked at any point if someone feels uncomfortable.

The Evolution of Consent Culture:

In recent years, the #MeToo movement and increased awareness around issues of sexual assault and harassment have propelled consent into the spotlight. Conversations around consent are evolving, challenging outdated notions and emphasizing the need for affirmative consent. This shift encourages individuals to actively communicate their desires and boundaries, fostering an environment where everyone feels heard and respected, especially during sexual activity. It is important to remember that consent is not necessarily present if the victim is intoxicated, even if they agree to the sexual activity. Also, consent can be withdrawn at any time.

Understanding Enthusiastic Consent:

Enthusiastic consent goes beyond the absence of a “no” and emphasizes the presence of an enthusiastic “yes.” It encourages open communication, active participation, and a genuine desire from all parties involved. Enthusiastic consent may manifest verbally or through nonverbal signals, including positive body language like smiling, sustained eye contact, and nodding. While these cues alone may not conclusively indicate consent, they provide additional insights that could suggest it. Nevertheless, it remains crucial to seek verbal confirmation. The key aspects of consent, whether enthusiastic or otherwise, involve constantly checking in with your partner or partners to ensure that you are both aligned and comfortable with the situation. Recognizing the importance of enthusiastic consent helps create a culture where mutual desire and comfort take precedence over assumptions or societal expectations.

Consent in Different Contexts:

Consent isn’t limited to intimate relationships; it extends to various aspects of life. In healthcare, patients have the right to be informed about their treatment options and give consent before medical procedures while knowing the potential positive and negative outcomes; this is known as informed consent. Within research, obtaining informed consent is a vital aspect of the experiment, particularly in the ethical context, by engaging participants who possess full awareness and comprehension of the potential risks and benefits associated with the research is essential. Additionally, with the rise of data privacy concerns, obtaining user consent has become a critical aspect of ethical business practices in the digital age.

Educating and Empowering:

Promoting a culture of consent requires education and open dialogue. From an early age, individuals should be taught about boundaries, communication skills, and the importance of respecting others’ autonomy. It is also important to educate individuals on the age of consent to sexual activity, which is 16 years old in Canada. However, the age of consent can be higher under certain circumstances. By fostering a culture of understanding and empathy, we can empower people to navigate relationships and interactions confidently and respectfully while obtaining consent from individuals who can give it.

The Role of Communication:

Clear and open communication is at the heart of consent. Encouraging individuals to express their desires, set boundaries, and actively listen to their partner(s) contributes to a culture where consent is not just a legal checkbox but a shared understanding that enhances the quality of relationships. Individuals should also make sure that their partner(s) always feel comfortable to give consent by asking them if what they are doing is okay, if they like it, if they feel comfortable, and if they want to keep going. 

What consent sounds like: 

• yes, 

• I like that, 

• keep going, 

• absolutely, 

• I’d like to, 

• I want to keep going, 

• let’s do that more, 

• can you please, 

• I’m enjoying this

What consent does not sound like: 

• no, 

• I don’t like that, 

• stop, 

• maybe, 

• I’m not sure, 

• I’m not ready, 

• I’m not comfortable

Consent emerges as the foundation of healthy relationships and ethical agreements across various aspects of life. The constant conversations surrounding consent highlight the importance of clear communication, enthusiastic agreement, and ongoing dialogue. From intimate relationships to medical procedures and participation in studies, the understanding and practice of consent underscore respect for individual autonomy. The emphasis on enthusiastic consent, defined by affirmative and genuine agreement, signifies a standard shift that encourages open communication and active participation. Education and empowerment, particularly regarding age-specific consent and boundary-setting, are central to creating a culture that prioritizes empathy and mutual understanding. Ultimately, verbal and nonverbal communication plays a central role in the consent narrative, fostering a culture where individuals feel heard, respected, and empowered to navigate relationships with confidence and respect.

For more information or support, visit the Office of Human Rights and Equity website

• Virginie Frank, Peer Wellness Educator Lead 

The holiday season can be tough if you have or are recovering from an eating disorder. One way to cope with an eating disorder during the holidays is to plan activities that help keep the season bright, such as game nights with loved ones. 

Practicing Harm Reduction

• Eating foods that feel safe; not challenging oneself to face all fear foods at once.
• Bring safe meals/snacks with you to events.
• Call ahead to find out who will be in attendance and what food will be served so you can mentally prepare.
• Identify a support person who you can text or call if you’re feeling triggered/distressed.
• Make a plan for after an event/situation that you anticipate will be difficult (e.g. holiday gathering).
• Reduce isolation by scheduling activities that bring you into community spaces.
• Consider joining an online peer support group and contacting crisis resources if needed.
• Having a plan in place for holiday meals or festivities, including how to deal with any tough emotions that may arise. This may include reducing the number of scheduled events (selecting those that matter to you personally), identifying a support person to help with meals (providing support and helping you stick to your plan to the best of your ability), and making time for daily self-care and coping skills practice.
• If you’ve established a regular meal plan with your care team, keep it as close as possible to it during any holiday events.

Communicate Your Boundaries and Set an Exit Time

Setting healthy boundaries with others is key to avoiding triggers and minimizing distress if they do arise during conversations and meals. For example, you might ask your family or friends to avoid having any diet-related conversations with or around you. You can also set a specific time to leave the dinner or party before it becomes too tiring.

Stay Centred on the Meaning of the Holidays

When planning festivities, one of the best ways to achieve “happy feelings’ is by taking the focus off the holiday meal. Think about what activities make you feel safe and the season special. This could mean planning to play games, watch family-favourite movies, build a snowman, or go for a stroll to admire holiday decorations and lights.

 Avoid Negative Self-Talk and Be Compassionate Instead

Remember that you are dealing with a tough situation. Struggling doesn’t mean you are failing. Be proud of yourself. Getting stuck in negative thoughts will only make you feel worse. The negative thoughts about yourself, food, and body will make dealing with the holidays that much more challenging, leading to increased negative emotions and behaviours.

These steps can help quiet the voice inside you that is focused on the negative:

• Tune into the things you tell yourself. Sometimes, negative self-talk is subconscious, meaning you’re not always aware you’re doing it.
• Avoid perfectionism. Set realistic goals and expectations for yourself. Recovery doesn’t happen overnight.
• Forgive yourself if you make a mistake. If you experience a setback, whether in recovery or another aspect of your life, acknowledge that you’re doing your best, forgive yourself, and move on.
• A mental health professional can also help you learn strategies to reduce negative self-talk.
• Remember to Practice Gratitude for Yourself!
• To keep the holidays calm and bright — and to help you celebrate your accomplishments — decompressing with healthy activities that also reduce stress.
• Self-care looks different for everyone; here are some activities you might enjoy:
• Reading
• Meditating
• Snuggling with pets
• Listing the things, you are grateful for
• Lighting a scented candle
• Listening to calming music or a podcast you enjoy
• Playing fun online games
• Doing a puzzle with a family member or friend
• Taking a bath or shower

If you need support over the holidays, connect with the following:

• National Eating Disorder Information Center 

  • Helpline:  1-866-NEDIC-20 (toll-free) or 416-340-4156 (Toronto)

  • Live chat:  nedic.ca

  • E-mail:  nedic@uhn.ca

• The confidential and free post-secondary student helpline, Good2Talk, that students can call for professional support 24/7/365. Their toll-free number is 1-866-925-5454

• Crisis Response Services is a 24/7 crisis line staffed by Canadian Mental Health Association

• Thunder Bay- 807-346-8282

• Orillia- 705-728-5044

• Suicide Hotlines Across the World 

• In case of an emergency, call 911. 

-Logan Ryder, Peer Wellness Education Lead 

Whatever the reason, If you aren’t headed home for the winter break, it can feel lonely. While you can’t fix that feeling there are coping strategies to help you make it through. 

Make the Most of Technology

Thankfully, technology has friends, loved ones and family only a few clicks away. It’s a hectic time for many so make plans in advance for when and how you will connect over the break. If time differences cause obstacles for real time communication, make a group chat and post photos and videos throughout the day to keep up with what your loved ones are up to. You can also get creative with how you connect- play games together virtually, stream a classic movie together, or bake alongside one another. 

Give Back

It can be easier to wallow in your solitude but volunteering with community organizations can benefit both those in need and yourself! Giving back to others can help you to find friends, connect with the community and learn new skills. It also has mental health benefits as it has been found to reduce stress, combat depression and boost self-esteem. 

Find Volunteer opportunities:

Thunder Bay

Orillia

Treat Yourself

You’ve just wrapped up one semester and are about to dive into another- the break is the perfect opportunity to practice self-care! Self-care looks different for everyone- so whether it’s a netflix binge of cheesy holiday films, sleeping in until noon or playing video games all day- do it without guilt! There is no shame in spending the day doing whatever you want. 

If you ever grow tired of relaxing and are looking for a more productive project- cross off some items that have been lingering on your to-do list: re-organize that closet and clean out that fridge. As long as it make you feel better, it’s the thing you are supposed to be doing.

Finally, make plans for fun! Find time for things your enjoy that you might not have time for the rest of the year.

Host Yourself

Just because you aren’t back home, doesn’t mean you are relegated to delivery apps and microwave meals. Prepare meals for one and re-create traditional recipes if you are missing them- there are recipe converters that can help scale down large recipes so you aren’t left with a week's worth of leftovers (if you are down for that, that is okay too).

Acknowledge your feelings

No matter how much you plan or prepare to fly solo over the break- there are still going to be some feelings of sadness or jealousy. Those feelings, or any other feelings you may have about being far from home over the break, are valid. Allow yourself to feel those feelings and express them healthily.

Reach out for Support

You might feel lonely but you are not alone in this- let loved ones know how you are feeling or reach out to more formal support:

• If you are in crisis- call or text 9-8-8. 

• TalkCampus is a global, student peer support app available 24/7. Use your Lakehead email to sign up.

• Good2Talk is a 24/7 helpline available to post-secondary students in Ontario and can provide service in 100+ languages.

• Use the WellUKey to check in on your mental health and see a wide range of supports and resources available to you as a Lakehead student.

-Lindsey Wachter, Health Promoter

Going home for the holidays can be a good time to relax and take your mind off your studies. However, it may also mean that you are going to be spending time with family and friends that you may not have seen in a few months. Maintaining a good sense of your own body image can be a difficult task, especially with judgmental comments from family members. Here are 4 tips for promoting body positivity during the holidays.

1. Realize Your Self-Worth

During the holiday season, it is important to remember that we are worth so much more than our bodies. We have many talents, strengths, and goals that we want to pursue. Make sure to take time this holiday break to do things that you want to do, regardless of what your family or other members of society may think. 

2. Set Boundaries

Setting boundaries with loved ones can be a very scary and intimidating thing to do. However, it can be incredibly beneficial to your mental health and overall wellbeing. In order to set healthy boundaries so that everyone can feel comfortable taking part in holiday festivities, it is important to have conversations with family members about avoiding certain topics of discussion. Some of these may include the discussion of physical appearance, weight gain or weight loss, or comments on eating habits. By having these conversations, it becomes easier to feel comfortable in your own environment and allows you to enjoy your holiday break. 

3. Indulge in Your Favourite Foods

Being at home for the holidays means you may have access to the cooking of family members or have more access to your favourite restaurants. Although you may experience negative comments from family, which may lead to negative self-talk, it is important to treat yourself. A practice that can be helpful during this time is intuitive/mindful eating. Ensure that you are eating when you feel hungry, rather than ignoring your body’s hunger cues. Remember that there are no “good” or “bad” foods—food is fuel. 

4. Seek out help if you need it.

Despite attempting to have a good outlook on our own bodies, and having difficult discussions with family members, sometimes we still need a bit of extra help. Reaching out to Wellness resources can be very beneficial and having someone to talk to can make a huge difference. In addition to the resources that Student Health and Wellness can provide, you can also reach out to Good2Talk offers free and confidential support to postsecondary students and is available 24/7 365 days a year. 

Although body positivity can be a difficult thing to maintain, Student Health and Wellness is always here to support you and provide you with resources. We are wishing you a safe and happy holidays.

- Makayla Foster, Peer Wellness Educator Lead

When it comes to illicit substances, what does safer substance use mean?

The National Harm Reduction Coalition defines safer substance use as “having the ability to use safe and sterile instruments to reduce the risk of infections through recreational drug use”. Quitting use of a substance altogether may not be possible for everyone, but using substances in a safe, secure, and sterile environment can increase safety. In Simcoe County, the Simcoe Muskoka District Health Unit (SMDHU) offers a variety of resources to help ensure safer substance use including safe injecting and smoking kits, naloxone kits, and needle exchange programs.

Why is safer substance use helpful?

SMDHU explains that safer substance use helps individuals to:

• Reduce the transmission of HIV, Hepatitis B & C from sharing equipment, keeping people healthier and decreasing healthcare costs,

• Provide education on the benefits of using new needles, smoking and other drug equipment,

• Reduce the number of overdoses and deaths from substance use,

• Provide a supportive safe environment where individuals can access health, counselling

Safe substance use also connects with harm reduction, which is reducing the harm and negativity attached to substance abuse in our society. The main goal of harm reduction is to save lives and decrease the stigma around addiction, high education rates on safe substance use, and connect individuals with social, emotional, and health support options when needed. 

What does harm reduction look like?

• Free syringe service programs

• Overdose prevention sites

• Fentanyl tests

• Naloxone kits and training 

• Sterile injection or smoking equipment 

Travis Rider, an associate research professor at the Johns Hopkins Berman Institute of Bioethics states “Opponents sometimes argue that giving people sterile syringes, clean pipes, naloxone, a space to use drugs under supervision, etc., incentivises drug use or leads to drug use. But people are going to use drugs whether they have these resources or not, and so withholding them doesn’t prevent that use; it just makes it more dangerous. Making an activity more dangerous doesn’t stop people who are committed to engaging in that activity; it just hurts and kills more of them.” Therefore, safe substance education and harm reduction are key in helping individuals with addiction and other health problems. 

For more information about illicit substances and safer substance use, visit the Student Health and Wellness Website.

Needle Exchange Programs in Orillia:

1. Canadian Mental Health Association – Simcoe County Branch: 50 Nottawasaga Street, Orillia
2. John Howard Society of Simcoe and Muskoka - Orillia: 17 Colborne Street East, Unit 109, Orilla
3. Simcoe Muskoka District Health Unit - Orillia: 169 Front Street South, Unit 120, Orillia.
4. Orillia Downtown Dispensary: 188 Mississauga Street East, Orillia

- Tessa Wilkins, Peer Wellness Educator Lead