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

Sleep is critical for learning and memory. The process of learning is actively taken up by your brain during sleep, especially during the REM stage. Sleep is essential for long-term memory formation and it is during sleep that memory consolidation and enhancement occur. If you have fallen into a sleep schedule that’s not working for you because you’re having trouble getting up in the morning or staying up later than you want, there is no time like the present to get into a new sleep routine. Try some of the following to get into a sleep pattern that works for you:

• Adjust your bedtime, but gradually. If you’re aiming to go to sleep earlier, try slowly scaling back your bedtime until you are at the desired hour. Go slowly and in small increments, adjusting no more than 15 minutes earlier every two to three days.
• Get up at the same time each day. Being consistent is important in maintaining a functioning sleep schedule. Get a good alarm clock and don’t hit snooze. Try giving yourself something to get out of bed for- like pre-setting your coffee maker so you can wake up to a fresh cup. 
• No napping, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
• Avoid exercise too close to bedtime. Exercise can wake you up and keep you alert longer than you would like. 
• Ditch the screens an hour before bed. Blue light can activate your brain and make it harder to fall asleep. Some phones already have settings that remind you to wind down but you can also set an alarm. 
• Set the mood and create a relaxing bedtime routine. Take a warm bath and play some relaxing music, try meditating or a full body stretch routine. Make sure your bed is comfortable, the room is dark, and the temperature is not too warm. 

Changing your sleep schedule isn’t easy, but with the proper discipline, it can be done. Don't get frustrated yourself if you oversleep at first, or struggle to fall asleep at your desired bedtime, it will come eventually. 

If your sleep schedule is interfering with your academic work, job and other responsibilities, if the above strategies don’t work, or if you’re struggling with sleep in any way, tell your doctor. Sleep affects functioning and health now and in the long-term. Chronically not getting good sleep can do a lot of damage, and there are healthcare providers out there who can help. If your primary care provider does not have expertise in sleep, they can refer you to a sleep specialist who can help.

For more information and resources related to sleep check out the Sleep Section of our site!

Finding ways to cope with exam stress has always been imperative to taking care of one’s self as they navigate through their academic journey. As we all head into exam season during this pandemic, the need to support your wellbeing has never been more important. Your Peer Wellness Educator team has compiled a list of their best academic and wellness tips to help you cope with stress and avoid the chance of burnout.

ACADEMIC TIPS

1) Plan ahead! A key part of reducing stress during exam season is to make a plan and to make the plan early. We recommend printing off a blank calendar and writing down all of the readings and assignments you need to complete on the schedule. Space out the assignments based on how much time you will need to complete each task and give yourself plenty of time to complete each task before the due date.
2) Connect with your peers! There’s nobody better than your peers to help you through a tricky assignment or a complex reading. By putting your knowledge together, you can help each other succeed and hold each other accountable. Zoom is a great platform to hold study sessions. Remember: Meeting with your peers doesn’t always have to be strictly about academics! Take the time to destress and talk to your peers about how you have been feeling and develop friendships.
3) Reach out to your professors early! Is there something you have not been understanding as well as you would like to? Reach out to your professor through email or ask to set up a zoom meeting. Your best bet is to start the conversation early because exam season is when questions will start flooding into the professor’s inboxes and you want to get your opportunity for one-on-one help before it’s too late.

WELLNESS TIPS

1) Fuel your body and your mind! We know that when studying the days can fly by and you can go hours without realizing you have not stopped to eat. Make sure to keep a schedule that allows you to eat healthily and gives you the opportunity to try your hand at cooking. Baking and cooking are a great way to take a break from your studies and destress by engaging in a fun and satisfying activity. Remember: Make healthy choices that will help fuel you and keep your mind sharp.
2) Take time for yourself! While it may feel that every moment you possibly have should be spent studying, this is not true. While studying is important, it is just as important to continue doing things that bring you peace and joy. No matter what, schedule some time into your day to do something you enjoy. This could be as simple as watching a tv show, having a relaxing bath or practicing a new hobby! We are not robots and cannot study 24 hours a day, nor should we! Take some time to be at peace and enjoy life around you. While exams can be overwhelming, remember it is okay to take time and relax and feel grounded. This will help you study and focus better!
3) Do not over caffeinate! While many of us love coffee, consuming too much caffeine can worsen the stress we already encounter from exams. Caffeine is a stimulant and increases your body’s stress levels. If you feel you need those cups of coffee to stay up and finish studying, listen to your body instead and get some sleep. You will feel more refreshed and will retain more information once you properly take care of your body. Try swapping out your coffee for herbal tea or water while you are studying!

We’d love to hear from you! If you have any exam stress tips that you think we should share, message us on Instagram @lupeerwellness

-Ashley Warburton and Samantha Sawyer, Peer Wellness Educators

Graduate students might have thought getting into their program was the hard part, only to find that trying to juggle academic requirements, research, teaching responsibilities, work and family feels impossible. 

Here are some tips and resources to thrive in graduate school:

Grow and maintain support networks. A strong support system can act as a buffer against stress and as a post-grad you are going to need to both prioritize your existing network of friends and family while also finding/creating a network with fellow grad students.  You will want both because having those outside the academic bubble can help put things in perspective, and those in the academic community will understand what you are going through and be able to share their own experiences. So set aside time to connect with your social network and try to fight the urge to cancel plans when deadlines come around.

If you aren’t sure where to connect with other grad students- check out the Lakehead University Graduate Students' Association (LUGSA) for upcoming events. 

Have a goal/project outside of academia. There are going to be times when you are frustrated with your work, or where it seems like you aren’t making any progress. Having something to work on or towards that doesn’t rely on anyone else can give you the chance to feel productive, boost your confidence and give you a sense of competency. This can be anything you enjoy but especially good are things that give you mental downtime and/or a change of scenery. Try to run your first 10k, take a pottery class or master the art of sourdough bread.

Set boundaries. This is especially important this year with most of the school and work being done from home. Try to set up a physical workspace in your home so that you can create a separation of work and leisure. It is also important to try to schedule business hours to help focus your time. Depending on your other responsibilities, these hours might not fall between 8:30 am -4:30 pm and that’s okay, just communicate your plan with your supervisor(s).

Don’t struggle in silence. If you’re feeling overwhelmed or stuck on something, it usually means you need to consult with a colleague or supervisor. Remind yourself that it is OK to ask for help; no one expects you to have all the answers or to know everything! If you have tried this and are still feeling the same- you can also reach out to a counsellor. Student Health and Wellness services are available to all grad students.

Expect to have some challenges in grad school. Some days it will seem like graduate school is impossible and you will question why you ever thought it was a good idea. It’s normal to feel that you don’t belong here sometimes but remember that you’re not alone; fellow graduate students and professors have had these feelings, too. There are also going to be times of the year that are hectic and stressful no matter what you have done to prepare- when this happens just do your best, try to take care of the basics of self-care (sleep, movement, healthy eating) and try to put it into perspective. 

-Lindsey Wachter, R.Kin, MSc Health and Wellness Promoter