Therapy Dogs
Visit your favourite stress relief in the Student Health and Wellness Activity Room every Tuesday from 12-1pm.
Health Promotion and Wellness Activities
CMHA Mental Health Week 2022
When times are tough, we need to be there for each other. We need to practice empathy. #MentalHealthWeek is May 2-8. Learn how you can #GetReal about how to help at www.mentalhealthweek.ca
Support your own well-being with the WellU Passport Challenge from Student Health and Wellness and Human Resources. Do the activities solo or get your whole household involved. Check off any activities that you complete during Mental Health Week (May 2nd to 8th) and email the form to activities.shcc@lakeheadu.ca by May 9th to be entered into a draw for a wellness prize basket! Open to students, staff and faculty from both campuses.
Learn how to support others with LivingWorks START training, available to Lakehead students, staff and faculty. LivingWorks START is a 90-minute e-learning program that teaches learners to recognize when someone is thinking about suicide and steps to connect them to help. You’ll learn a powerful four-step model to keep someone safe from suicide, and you’ll have a chance to practice it with impactful simulations. Safety resources and support are available throughout the program. Sign up here.
Thunder Bay Campus
Pawsitively Social Puppy Visit
May 3, 2022, 10-11:30 am
SHW Activity Room
May 3, 2022, 7-8:30 pm
SHW Activity Room
Registration Required
Check out your local CMHA for more events.
Students can learn more about the health and wellness supports available to them by visiting lakeheadu.ca/shw.
To learn more about the mental health and wellness resources available to staff and faculty visit https://www.lakeheadu.ca/faculty-and-staff/departments/services/hr/resources-for-staff/wellness-resources or check out the Wellness Board focussing on Mental health at work in the notice board opposite HR.
St. Patrick's Day Not Drinking Games
Don't rely on luck if you are going out this weekend- stop by the Outpost to pick up a safe drinking kit, test your safe drinking knowledge and win St. Patrick's Day swag with reps from Student Health and Wellness, LUSU, Reslife and the Thunder Bay District Health Unit.
What To Do Over Reading Week- Thunder Bay
Spending your February reading week in Thunder Bay and not sure what you will do other than study? I have compiled a list of some of my favourite activities and places in Thunder Bay to visit when I need a breather from my studies. I have sorted them into outdoor activities, indoor activities, and places to get food! Thunder Bay has a lot of great activities and little shops you definitely want to check out while you are here. During my first year in Bartley I found a lot of reprieve in leaving campus and exploring the city, let me share with you where I went!
Outdoor Activities
Although it has reached some pretty cold temperatures recently, hopefully, a few days during the reading week will be warm enough to afford you some fresh air. To begin with some fun physical activities to get some exercise and fresh air I recommend:
Skating at Marina Park: take a pair of skates and some friends and enjoy a small skating loop near Thunder Bay’s waterfront!
Vickers Park: Vickers Park offers a skating trail where you can skate through the park on a nicely flooded winding trail.
Lost Mountain Loop: this hiking trail is great for those looking for a bit of a longer, more physical hike, and is a 6.3km hiking trail located right near Thunder Bay with some very great views. Note that it is winter and the conditions are not guaranteed to be conducive to hiking. More information can be found here.
Other nice spots to go for a walk around: Hillcrest Park - has great views of the Sleeping Giant, Centennial - has a great number of easy to walk trails with varying lengths, and some nice views of winding rivers
Thunder Bay is also home to Loch Lomond and Mount Baldy for your downhill skiing and snowboarding needs, as well as Kamview for cross country skiing and snowshoeing!
Indoor Activities
As we know though, Thunder Bay weather can be rather harsh and perhaps you want a warmer distraction from your studies-here is a list of ideas for you:
Tbay Country Market: is a farmer’s market-esque, craft, and food market that is open Wednesdays 3:30pm-6:30pm, and Saturday 8:00am-1:00pm. You must go to the market when you are in Thunder Bay at least once. Everyone can find something at the market for them I promise.
Goods & Co. Market: is another market with a neat interior and vibe that is relatively new to Thunder Bay this past fall, and has food and merchandise vendors and is another must see while in Thunder Bay!
Countdown Escape Rooms: though I have not personally been to the Escape Rooms, friends have told me they are a lot of fun, might be something to check out with a group of friends!
Mario’s Bowl: if you’re a fan of bowling you should definitely head to Mario’s Bowl with some friends!
Food
Thunder Bay has a lot of variety in restaurants and cafes, and I find that there is always some new place I haven’t heard of before until someone recommends it to me! Here are some of my favourite restaurants and cafes in Thunder Bay that I like to go to (rather regularly):
Sweet North Bakery: Sweet North Bakery has two locations, one is a drive-through and the other is a sit down cafe/bakery in the more downtown Port Arthur area of Thunder Bay. Sweet North has great baking, sandwiches, and drinks. Personally, I recommend any of the sandwiches on their homemade pretzel buns, and definitely their sticky buns!
Nomad On Bay: is a sandwich bar that makes really good homemade bread and different meats that make for some very good sandwiches. I personally like the Reuben!
The Prospector: are you and your friends looking to go out to celebrate half a term over? I recommend The Prospector, with a pretty diverse dinner menu and the best table bread you could ask for, it’s a great place to head for dinner.
That concludes my list of fun things to do, places to see, and food to eat over your February reading week. I hope it's restful and productive and you take time for yourself to recharge and take the rest of the semester on!
Max, Peer Wellness Educator Lead, Thunder Bay Campus
Lessons Learned
Have you ever wished that you could fast forward to the end of university so you could know now what you will learn in the future? Here's your chance to learn about the triumphs and obstacles current 4th year Lakehead University students have faced and gain valuable knowledge about how they approached their student experience with a focus on your wellbeing. Think of this as your wellness cheat sheet!
Lesson Learned #1 Time Management
One of the most common difficulties that students encounter that impacts their wellness is the stress associated with time management. After almost four years of university, what you come to discover is that coordinating your ‘me’ time is just as important as your academic time. We understand that it may be unrealistic to believe that there will be an equal amount of time available for both, which is why we have learned that you’re looking for more of an 80/20 split. If you spend 8 hours a week studying, you have earned 2 hours of time to focus on your passions. Passions don’t have to be a big extravagant hobby either, something as simple as going to see a movie qualifies as a brilliant form of self-care.
Lesson Learned #2 Learning to Self Moderate
One of the biggest challenges of transitioning to a university environment is learning to adapt to being your own best moderator. You get what you put into your Lakehead experience so it is important to be accountable for your actions and study habits. However, being your own moderator doesn’t mean that you’re alone in the process, it just means that you have accepted your role as being the leader. Use your role to access the numerous supports available to you at Lakehead University. Finding the support (counsellor, peer support, academic support, etc) that matches your wellness needs will help you complete your university journey with special respect for your health & wellness.
Lesson Learned #3 Explore all of your Options
Finding your true passion and unlocking your full potential is what university is all about. You don’t have to stay within the realm of what you thought you originally wanted; don’t be afraid to explore new opportunities! Switching your course plan does not EVER mean that you failed or gave up, it means that you have moved onto something new and more suited for your own unique potential. Discovering your true calling is essential to maintaining your wellness.
Lesson Learned #4 Relying on Your Peers
When it comes to facing obstacles in university, one of your best resources is your peers. Developing friendships based on trust and respect will help you to discuss challenges you are facing which gives you a safe space to vent & learn valuable advice. The dynamic relationship between peers is founded on the unique shared experience that you’re both working through.
Do you want the opportunity to connect with your peers? Peer Chat is a program made by students, for students. It takes the pressure off of traditional counselling methods (which are still amazing options for some- everyone is different) by allowing you to discuss obstacles you are facing with other students and offer your own advice to other students looking for guidance. Follow @lupeerwellness on Instagram to learn more about upcoming Peer Chat meetings!
-Samantha Sawyer, 4th year student and Peer Support Lead
Apps, Books & More for Your Wellness
Supporting your mental well-being is such an important part of not only being a student, but also a human. There are countless ways to support your wellness and we reached out to Lakehead staff for their recommendations on apps, books, shows, podcasts and that they use to support their wellness. Browse through our list of recommendations and try some for yourself on your path to mental health.
| Apps |
Insight TimerInsight Timer is free and available for iOS and android. It comes recommended by Jordan Sokoloski, Naturopathic Doctor on the Thunder Bay campus. It has a library of thousands of guided meditations for you to choose from, as well as the option to customize your meditation with features like a timer, various audio options, and bell sounds to help you relax and refresh, exactly how you like. CalmCalm helps you to meditate, sleep and relax. Browse a library of meditations, sleep stories, music and more to help you support your wellness. Topics include calming anxiety, managing stress, deep sleep, focus and concentration, breaking habits, gratitude, and more! HeadspaceHeadspace offers a monthly subscription to help you stress less and sleep soundly. It offers thousands of guided meditations to help you with anything from managing stress, to sleep, fouc and mind and body health. Learn mindfulness skills from experts around the world, xplore a wide range of relaxing audio, tackle quick 3 minute sessions and even try out the Move Mode - to help incorporate movement into your busy day. HappifyHappify consists of science-based activities and games that can help you overcome negative thoughts, stress and other challenges. Journal your moods, thoughts and emotions and use the exercises to help work through how you are feeling in a healthy way. Happify is available with a monthly, annual or lifetime subscription. MoodfitMoodfit helps you track your moods and gives you exercises and tasks to complete to help address negative emotions. It is adaptable, based on the goals that you chose for yourself and gives you the ability to easily track your progress. It even offers reminders to help keep you on track. Overtime, the app can provide you with insights to better understand what affects your moods and emotions and provides strategies for feeling better. MindshiftMindshift was developed by Anxiety Canada - an anxiety awareness nonprofit organization. It uses cognitive behavioural therapy to teach relaxation skills and suggest healthy activities for maintaining wellness.There are guided meditations, and even a “quick relief” tool that you can use if you’re feeling overwhelmed in the moment. TalkCampusTalkCampus is an app made specifically for students. It is a peer to peer support based platform that allows you to talk with other students from around the world, anonymously. The platform is safe and moderated, and is designed as a place where you can be yourself and talk about how you are really feeling with others in similar situations. StravaStrava is a fitness tracking app that allows you to track workouts and connect with others. Irene Pugliese, Manager of Wellness Services recommends this app to help with staying accountable to your movement goals. Need more of a reason to use Strava? Student Health & Wellness uses the app for our It’s Your Move program, consisting of challenges for staff and students to participate in. Join our group - It’s Your Move LU today! |
| Books |
The How of HappinessThe How of Happiness by Sonja Lyubomirsky draws on groundbreaking research to set out a detailed, yet simple to follow plan to increase happiness in our day-to-day lives. It is a guide to understanding what happiness is, and what it isn’t, and helps readers learn various happiness-increasing strategies. Recommended by Irene Pugliese, Manager of Health Services. Hello I Want To Die Please Fix MeHello I Want to Die Please Fix Me by Anna Mehler Paperny is a national bestseller that looks at depression in the first person. A Canadian journalist shares her experience seeking treatment for suicide ideation and depression. The book showcases honestly, the courageous and at times humerous, journey of navigating the struggles that nearly a fifth of the population face. Recommended by Lindsey Wachter, Health Promoter. BurnoutBurnout: The Secret to Unlocking the Stress Cycle by Amelia and Emily Nagoski comes recommended by Jordan Sokoloski, Naturopathic Doctor, Thunder Bay. The book explains why women experience burnout differently than men - and provides a simple, science-based plan to help women minimize stress, manage emotions, and live a more joyful life. Instead of asking us to ignore the very real obstacles and societal pressures that stand between women and well-being, the authors explain with compassion and optimism what we’re up against. MagazinesMagazines are a great option for reading material if you feel like you already have too much reading to do as a student. Recommended by Kim Vallee, Librarian, Orillia, The Yoga Journal, WellBeing and Planet Mindful offer a great selection of wellness reading material. Many public libraries have free access to e-magazines, check a library near you to get access to some easy reading today. |
| Shows |
Netflix Headspace SeriesThe Netflix Headspace Series offers 15-20 minute episodes surrounding the topics of meditation and mindfulness. The three components of the series include Guide to Meditation, Unwind Your Mind, and Guide to Sleep. Hartley Mendelsohn, Student Success Advisor, Thunder Bay recommends this series for you the next time you are looking for a show on Netflix! BlissBliss is available exclusively on Amazon Prime. It is a mind-bending love story between a recently fired divorcee and a woman living on the streets, convinced that the world is a computer simulation. The story combines drama and science fiction, while exploring topics of mental health and addiction. Bliss is recommended by Irene Pugliese, Manager of Health Services. Ted LassoTed Lasso is a comedy series available on Apple TV. The show follows an American football coach who is recruited to manage a struggling English Premier League soccer team in London. What he lacks in knowledge, he makes up for in optimism, determination and biscuits. Recommended by Linsdsey Wachter, Health Promoter, Cheryl D’Angelo, Director of Student Health and Wellness & Elana Weber, Athletics & Wellness Coordinator, Orillia. |
| Podcasts |
The Happiness LabThe Happiness Lab with Yale professor, Dr. Laurie Santos will take you through the latest research and share some surprising and inspiring stories that will shift your perspective and the way you think about happiness. Unlike many other happiness and self-love podcasts, The Happiness Lab is rooted in science that leaves the listener with tactical advice to make life more happy. Recommended by Kim Vallee, Librarian, Orillia. Life KitLife Kit is here to help, after all, everyone needs a little help being human. Experts share advice from a wide range of topics from relationships, self-care, finances, and everything in between. Episodes are short and easy to enjoy and digest, perfect for students with hectic class and study schedules. Recommended by Kim Vallee, Librarian, Orillia, Life Kit is here to help you keep it together. Feminist Survival PodcastFeminist Survival Podcast, recommended by Jordan Sokoloski, Naturopathic Doctor, Thunder Bay, is perfect for anyone feeling exhausted, overwhelmed, and still worrying that they aren’t doing enough. Hosted by Amelia and Emily Nagoski, authors of Burnout, The Secret to Unlocking the Stress Cycle, breakdown various wellness-related topics with insight and humor. Listen to this podcast for new “survival” tips released every Monday. |
Eating on a Budget
Food can eat up a large part of your monthly budget and at times you might feel like you have to go the ramen route to make ends meet. There are ways to stretch your dollar and still eat food that is satisfying and provides the nutrients your body and mind need!
Plan Ahead
Don’t let your mood dictate your groceries for the week- take the time to plan your meals for the week and write a list based on that. Try to make use of ingredients in several different meals. You can also try meal prepping or batch cooking so that nothing goes to waste, having a meal ready also curbs the desire to order in on busy days.
Take Advantage of Student Discount Days
Some grocery stores or restaurants have dedicated discount days- if you can make it work with your schedule plan your shopping on those days.
Thunder Bay
Bulk Barn: Bulk Barn offers a 10% discount on Wednesdays with a valid student ID (source).
Metro Grandview mall: Get 10 percent off your groceries every Tuesday with your student card.
Orillia
Bulk Barn: Bulk Barn offers a 10% discount on Wednesdays with a valid student ID (source).
Grocery Store Loyalty Programs
If you hit up the same grocery store week after week, take advantage of any loyalty or points programs they have. These programs are almost always free and allow you to accumulate points that can be redeemed for discounts. Some programs also offer personalized coupons and discounts to loyalty members.
Apps
As always, there is an app for everything- including grocery discounts- these are ones we recommend.
Flipp- Flipp takes the weekly flyers crammed in your mailbox and puts them on your phone or tablet in a clean, searchable app. While you can search for a specific flyer and browse flyers as you would if they were sent to your house, the best capability of Flipp is being able to search for a product, such as milk, to see all the flyers that have it listed and for what price.
Checkout51- Checkout 51 gives you money back on certain products after you purchase them. Some items will give you 0.25$, while others could give you a few dollars back. The app shows you what products you can get money back on that week so you know what deals you can get ahead of time. After you purchase items on the list you photograph and upload your receipt via the app. The receipt gets checked and once approved (usually within 48 hours) the money you earned gets added to your account. Once you hit $20 a cheque is mailed out to you.
Caddle- The Caddle app is similar to Checkout 51, but unlike Checkout 51, Caddle is currently only available in Canada. Caddle publishes cashback offers every Thursday and this runs for a week. To claim an offer, purchase the item (usually at any store), scan, and upload the receipt for processing. You can claim multiple offers on one receipt. When your cashback balance reaches $20 or more, it is easy to cash out and receive a check in the mail.
Student Discount Cards
The requirements for student discounts vary- some only need to see your Lakehead ID but others require a specific membership program. Some cost money to sign up so read through their partnerships to see if it is worthwhile.
Food isn't the only thing that can get expensive and a lot of companies offer student discount, check out a complete list of Student Deals at https://dealhack.ca/blog/canadian-student-discounts
Thunder Bay Campus Fitness Guide 2021
Your campus fitness guide
Whether you’re looking to be active, meet new people or explore new hobbies, Lakehead has plenty of options. Here are some ways to get involved if you want to get moving this year.
Visit the Lakehead Athletics Centre
Membership to the Athletics Centre is included in your student fees and you have access to all the facilities- pool, courts, multiple training areas, indoor turf and track in the Hangar. Gym sessions must be booked online prior to visiting the facilities. This can be done through the online portal at luathletics.lakeheadu.ca or through the Lakehead Move app. Visit their website for more information on COVID-19 policies.
*Wolfie Pro tip: Be sure to download the LakeheadMOVE app to sign up for classes or programs, book sessions, get facility access and get updates on Varsity teams.
Download: Apple App Store Download: Google Play Store
Move with the pack
If you’re looking for a fun way to work out with others, check out these options:
Group fitness classes: Campus Rec offers a variety of classes that are led by a qualified instructor. Classes range from cardio, strength, dance-oriented, yoga, and water-based classes. Stay tuned for the class schedule in October on their group fitness page.
Challenge yourself: Student Health and Wellness and Campus Rec have partnered up to offer a physical activity challenges throughout the year. Check out the It’s Your Move 5x5 to get started.
Go with the Flow: The Athletics Centre is home to Modo Yoga, classes aren’t included in your facility membership but they do offer a student rate, karma classes and an energy exchange program. Student Health and Wellness also offers free yoga classes during the academic year- check out the events calendar to find out when and to register.
Get outside
Living in Thunder Bay means you have access to some of the most scenic natural areas in Ontario, right in your own backyard! If you’re interested in getting outside this semester, check out some of the resources below
Campus Trails: You don’t even need to leave campus to enjoy the beautiful scenery- check out our campus trail map.
Hiking in the area: There is no shortage of parks, conservation areas and trails in the area, with some only a bus ride away, use the wayfinder app to plan your route in advance.
Equipment checkout: Residence has a variety of sports equipment available to res students, stop by Bartley Front to see what is available! Res students can also book the outdoor tennis courts and residence rink.
Outdoor Courts and Fields: Want to throw together a scrimmage with friends? Check out the outdoor sand volleyball courts by the Fieldhouse or one of the soccer fields on campus (by the Fieldhouse, behind the Avila or behind the Bora Laskin Education building)
Lake Tamblyn: Skating on our campus lake is a time-honoured tradition, watch for an announcement from Security for when the ice is safe.
Play sports
Sports can be a fun way to stay active and meet new friends. Here are a couple of ways you can get involved in sports at Lakehead:
Intramural Sport leagues: Campus Rec offers multiple sessions of Intramural Sports leagues throughout the year. You can sign up as a team or join a team as a free agent to play a variety of sports. No experience is required to play, and all ability levels are welcome. Not sure you can commit- watch out for mini-leagues being offered.
Sport Clubs: Participate in competitive sports and compete against teams outside the university. Some teams may also require tryouts. Learn more about Sport Clubs
Follow us on social
Learn more about upcoming opportunities and events through Campus and Student Health and Wellness by following us on social (@Lakeheadcampusrec and @lakeheadlife)!
Embracing the Winter
Wintertime can be tough mentally and physically without a pandemic placing restrictions on outings, gatherings and activities. But whether we like it or not, the cold weather is here to stay and this year is definitely the time to embrace the season rather than get through it. Try some of the following to make the change:
Dress for the Weather. A popular saying in Norway is “There’s no such thing as bad weather, only bad clothes”. It’s important to prioritize your extremities-if they are cold, you will be miserable. Get warm socks, waterproof insulated boots, mitts or gloves and a toque. To keep your core warm and dry, plan to layer. You need a base layer, an insulating layer and an outer shell.
Find an outdoor activity you enjoy. Now is the time to try something new (or rediscover an old pastime) that makes you want to spend time outside. Snowshoeing, ice climbing, cross country skiing, ice skating, sledding, and fat tire biking are all options even under the current Ontario COVID-19 public health restrictions.
Socialize. While indoor gatherings are restricted, going outside is an opportunity to get together with friends or family. Bundle up and have a bonfire (keep the guest list within gathering limits) or meet a friend for one of the outdoor activities from the last tip.
Shift your mindset. Focus on the small things you enjoy about the winter: the beauty of a fresh snowfall, warming up with hot chocolate, the opportunity to get cozy and lost in a book, whatever is it, try to consciously focus on it instead of focussing on the things you dislike.
If you are struggling with the winter blues, don't forget to reach out and book a counselling appointment with Student Health and Wellness. Our counsellors can give some guidance and help connect you to resources if needed.
-Lindsey Wachter, R. Kin
Health and Wellness Promoter
Virtual Stress Buster- Ugly Holiday Sweater Colouring Pages
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