Prepare Yourself

It’s important to warm up before an activity, even if the weather is warm outside. This is to ensure that our body is warm both internally and externally. As well, ensure that you drink enough fluids effectively before exercise so that you’re not dehydrated during and after your workout.

Protect Yourself

Slap on that sunscreen! With the rise of skin cancer, it’s important to prevent it through measures that are as simple as applying sunscreen. If you’re going to be out in the sun for a while, try to use sunscreen with an SPF higher than 30. For more information on the benefits of sunscreen, click here. Additionally, you can check out Laura’s blog post on how to stay safe in the sun.

The Ideal Time
Try to exercise in the mornings or evenings. The sun is strongest between 11AM and 3PM, so you should try to stay out of the sun during these times. As well, air quality is best in the mornings!

Of course, if it’s extremely hot outside, or the air quality isn’t the best, there is always still the option of hitting the gym and exercising inside at your local recreation centre, or at the UBC Birdcoop on campus.

I used to stress a lot when midterms for summer classes were approaching in such a short period of time. Most often, I would want to relax a little bit beforehand; it was summer, afterall. However, I would unfortunately end up wasting time by procrastinating. This usually resulted in staying up very late to compensate for my loss in time. Evidently, what I got from this was poor efficiency at night, and not enough energy to study the next day.

However, I have come up with three steps that helped me to reduce my stress levels and  achieve a more efficient studying pattern:

1. Face your stress
You are stressed because you have a time constraint, and are now wasting your time worrying and making it worse. What’s not changing is the amount of work that’s sitting there. Start now, and you will have less to deal with in an hour.

2. Make smart selections and smart plans
Make sure that your plans for studying are S.M.A.R.T., by ensuring that they are specific, measurable, attainable, relevant, and timely. It’s useful to know exactly what you should be studying. A smart way of going about this is looking over the learning outcomes for the course, and tailoring your studying style to meet the outcomes. This way, you save time by spearheading exactly what it is that you need to study instead of minor information may not be as useful. Lastly, make sure that you prepare an adequate amount of time to study the material. This way, you are not rushing to ineffectively cram the material into your stressed out mind.

3. Take care of yourself
This is one of the smartest things to do during exam periods. “Take care of yourself” involves making sure that you are eating well and sleeping well. Our brains need proper nutrition to function well and, as you read from my experience, bad sleeps are detrimental towards being able to study efficiently.

Above are the three steps that I found to be super useful. They helped me to adapt a thinking pattern that eased the stress, and I am now able to maximize the productivity in a limited period of time. Hopefully they provide aid during stressful times, and good luck to those taking summer classes!

For those of you starting summer school here are some helpful tips for you while studying. Summer school can be stressful with course material being packed into a short amount of time and I have noticed as my stress level increases so does the amount of junk food I eat. This is a typical pattern I experience during stressful times and it is obviously not the best way to keep my brain active and alert. I tackle this problem with the following gradual, but conscious changes:

1)      Snack on Fruit – I tend to always get a craving for chocolate or sugar when I study long hours, but some fruit, or yogurt with honey might also do the trick. Especially good while studying are blueberries. According to The Society of Neuroscience, Blueberries may help “optimize brain function.” If you are still craving chocolate, look at tingkelly’s post on how to maximize the health benefits of chocolate.

2)      Munch on Nuts – Another bad habit that I have when I study, is a need to munch on some sort of salty food. Much healthier than chips, are nuts. I usually go to Costco and buy a large tub of cashew nuts, probably enough to last you 2 months, and for only $10. Nuts are a great snack as they are good for your brain. According to The Journal of Nutrition, Health & Aging, nuts, fruits, and vegetables “may improve immunity, vascular function, and brain performance.” – A great thing while studying.

3)      Drink Water – I usually find that while studying, I am not drinking as much water as I should be. With the weather getting warmer and with the need to be able to perform at your peek, drinking water is essential! According to a Luminosity.com a website that provides brain training games, “A lack of water results in cognitive deficits in attention, memory and processing speed.” – So stay hydrated while you study.

Good luck with your studies and remember to eat fruit & nuts, and stay hydrated!!

Smoothies make an excellent study snack!!

Depression is a term that is often used but rarely understood. Especially among university students, depression is frequently viewed negatively as a condition representing isolation and personal failure. Even less properly understood are the benefits, side effects and situations in which antidepressants could be used as treatments for serious depression.

Over the next few weeks, the Healthy Minds team will be featuring interviews from a counsellor, pharmacist, physician and a student in an attempt to alleviate some of the stigma associated with depression and antidepressant usage.

The first part of the series here features an interview with Natalie DeFreitas, a staff member and Registered Clinical Counsellor with UBC Counselling Services:

1.     Are antidepressants an “easy way out” from facing your problems?

No single form of treatment can be seen as a panacea or “golden key” for treating depression. Research shows that depending on the person’s unique experiences, a combination of approaches, including counselling, self care/lifestyle changes and pharmacological treatments, have the best results. The good news is that there are successful treatments for depression out there. I would not consider any treatment of depression “an easy way out”; each person experiences their emotions differently, therefore, there is an adjustment period for each person as they find out what treatment approach works best for them. All approaches will require some patience, commitment and resiliency from the individual.

2.     Can you “snap out” of depression?

Depression can be complex and occurs for many reasons, some contextual and some biological, social, or psychological. Therefore, it’s unrealistic to expect to be able to “snap out” of it. That said, reaching out for help early on can assist an individual in getting back on track faster. There are many supports out there for people struggling with symptoms of depression and an abundance of research demonstrating success in the treatment of depression. With the right treatment and supports in place, positive outcomes can occur in a short period of time.

3.     Do antidepressants change your personality?

There is no evidence that antidepressants change people’s core personality, however, as each person is different they may experience different effects. There are many effective antidepressants today, and we encourage students to work closely and transparently with their doctor to monitor the possible side effects of medication and learn more about each treatment. Doctors work diligently to provide psychoeducation, monitor dosage and connect the person to different approaches as necessary. As with any form of treatment, sustainable change requires some patience and resiliency.

4.     Are antidepressants the only solution to depression?

Depression is linked to a combination of biological, social, psychological and environmental influences, so therefore, there is no single “solution” to depression. Healthy sleep, eating and exercise habits, psychotherapy, and anti-depressant medication have all been shown to be effective for treating depression. When a person experiences depression it effects their wellness in multiple ways, therefore it is important to attend to one’s social, physical, spiritual, and mental wellbeing. Although it may seem difficult at first, introducing changes to one or more of theseareas may kick-start positive thoughts and feelings, reversing the cycle of depression. If a person is considering the use of antidepressants, we  encourage them to be an active health care consumer and speak with a doctor about any concerns they might have.

5.     Where do you think stigma surrounding antidepressants come from, what can be done about it?

Stigma often prevents people from reaching out for help. Stigma regarding depression and treatment for depression can arise from the expectations that one “should” be able to handle mood swings on their own and/or that receiving treatment for depression means failure to manage on one’s own. In actuality, reaching out for help in any form takes a great deal of strength, self-awareness and resiliency. It’s important to tell yourself the same things you’d tell a friend going through something similar – that help is available and  it’s ok to reach out. Remember that anyone can experience mental health difficulties; in fact, 1 in 5 Canadians will personally experience a mental illness in their lifetime. The more we talk about it, the more we learn that we’re not alone and the more likely we are to overcome stigma and find support. Remember that asking for help early on will make it easier to get back on track.

6.     What are helpful resources to consult for someone who suffers from depression?

If you think you may be dealing with some symptoms of depression, it is important to reach out and seek help. UBC Counselling Services provides assessment and referral to specialized individual and groups programs for individuals struggling with depression as well as referral to UBC Student Health Services for assessment for antidepressant medication. SpeakEasy and Kaleidoscope are also great resources for students to receive support from peers.  For after hours crisis support, call the Crisis Line  24/7 at 1-800-SUICIDE. Reaching out to friends, family and/or professional support helps create the connections that build resiliency.

Do you have questions or thoughts about depression and treatment? Feel free to leave a comment!

Image credit: Student Communications Services / Spec-ta-cles via Flickr

Whether your summer plans involve studying, travelling, or staying close to home, consider getting vaccinated against meningitis to maintain your health and keep your plans on track.

Reduced cost for meningitis vaccine

The Vancouver Coastal Health travel clinic is offering a $50 discount on meningitis vaccine, charging $80 (instead of the usual $130 price) while supplies last.

How can I get vaccinated?

To get the vaccine, make an appointment with the Vancouver Coastal Health travel clinic by calling 604.736.9244. The travel clinic is located at 601 West Broadway, Vancouver.

What is meningitis?

Meningitis is a contagious disease (meaning it can spread from person to person), and is most often caused by viruses or bacteria that infect the tissues and sometimes the fluid that surrounds the brain and spinal cord.

Am I at risk?

Youth aged 12 to 24 are particularly at risk. Meningitis is easily spread among people living in close quarters, which means that it’s especially important for university students to get vaccinated. Even if you don’t live in residence, you are still encouraged to get vaccinated if you’re in the target age group mentioned above.

Are the symptoms serious?

Symptoms range from fever and headache to seizures and vomiting. In rare cases meningitis can, if left untreated, result in brain damage and death.

What if I’ve already been vaccinated?

You probably received the vaccine as part of your regular shots as a child, but the vaccine only lasts for three-to-five years. Thus, it’s important to keep your meningitis vaccination up-to-date between the ages of 12 and 24.

Where can I get more information about meningitis?

Vancouver Coastal Health has more information about meningitis on their website, from which much of the information above is sourced.

Supporting your health and well-being

Taking steps to protect your physical health is an important part of maintaining your overall well-being. Visit Live Well Learn Well for more information on how to support your mental and physical well-being so you’re ready to reach your personal and academic goals.

Image Credit: Live Well, Learn Well

The exam period is nearly over, and that means summer is around the corner! Whether you’re planning to take further classes, work, or travel, here are a few tips to help you stay healthy and well during the summer season:

Enjoying the sunshine

The summer months are an excellent time to get outside and enjoy some great weather. However, it is important to protect your skin against the sun’s harmful ultraviolet (UV) rays. Always remember to cover up and to wear a broad-spectrum sunscreen with an SPF of 20 or more. You can also check out the UV index in your local area through websites such as the Weather Network.

Traveling well

If your plans are to travel this summer, take some time to adequately prepare so that you can enjoy your vacation free of unexpected illness or injury. This article on Live Well, Learn Well features a quick checklist to help guide your planning so you can stay healthy and well during your trip.

For some destinations, you may need proof of certain vaccinations. Before you pack your suitcase, check out Health Canada’s website for more information. Some vaccinations take time, so start early!

Staying involved and connected

Don’t forget that staying involved and forming connections with others is good for your well-being! Use the summer months to volunteer or gain experience in an area that interests you. UBC offers summer Work Study and Work Learn positions for students who are taking at least six credits.

Before you apply, check that you fully meet the eligibility requirements. UBC Career Services also offers a number of resources to help with your job search including resume advising clinics and a public listing of volunteer and paid positions, called CareersOnline.

And most of all, have a happy and healthy summer!

In an effort to help clear up some of these misconceptions, as well as to personally educate ourselves, Health Promotion Strategists at Healthy Minds decided to interview a professional to shed some light on antidepressants.  When it became apparent that the topic was too complex to be adequately be covered from one perspective, we decided to have four – three professionals and one student.

In the coming month, we will be releasing our interviews with a pharmacist, a physician and a counsellor as well as a personal reflection from a student who has taken antidepressants.  Hopefully these posts will be effective myth busters and get people talking about mental health.  Enjoy this first post and come back to us in a few days for the next round!

Post #1: Pharmacist’s perspective

Image credit: Student Communications Services / euthman via Flickr

B.C. is providing the HPV (human papillomavirus) vaccine, called Cervarix™ at no cost to anyone with a cervix who was born in 1991, 1992, or 1993. Cervarix protects against the two types of human papillomaviruses that cause seven-out-of-ten cases of cancer of the cervix.

How does the free vaccine program work?

For those who meet the above-mentioned qualifications, the vaccine is free at public health units and most university health units, including UBC’s Student Health Service. Three doses of the vaccine are administered: one initial dose, and additional doses at one month and six months after the initial dose.

This program is only available while supplies of the free vaccine last.

To get the vaccine, make an appointment with Student Health Service by calling 604.822.7011, or by visiting the clinic in person. The Student Health Service clinic is located on the main floor of the UBC Hospital at M334-2211 Wesbrook Mall.

What if I don’t meet the requirements for the program, or the program ends before I’m able to get vaccinated?

If you weren’t born in 1991 to 1993, or are unable to get vaccinated before the program ends, you can still get vaccinated for a cost of about $90 per dose (Gardasil, an alternate HPV vaccine, is also available at a cost of $133 per dose). UBC Student Health Service offers vaccinations for students year-round.

Should men get vaccinated too?

Getting vaccinated against HPV is equally important for women and men.

What is HPV?

HPV is one of the most common sexually transmitted infections. Three-out-of-four sexually active women will get HPV at some point in their lives. Anyone who has any kind of sexual activity involving genital, anal, or oral contact can get HPV. You can get infected without having sexual intercourse [1].

Where can I get more information?

More information about HPV, the free vaccination program, and who should get the vaccine is available in this recent Immunize BC health bulletin.

Do I still need to get a Pap test?

Even if you’ve been vaccinated or are thinking of getting vaccinated for HPV, you should still get regular Pap tests if you have a cervix. Learn more about who needs a Pap test.

Image credit: Student Communications Services

Due to a pertussis (whooping cough) outbreak in the Fraser Valley, the National Advisory Committee for Immunizations recommends a single adult booster of pertussis vaccine  for residents in the Fraser Valley and Metro Vancouver.  This vaccine (ADACEL) is available for $28.00 at Student Health Service, and is refundable through the AMS/GSS student health insurance plan.

Update: April 2012

The free ADACEL program has now been expanded to include anyone (children, youth, adults) who are in contact with young children. Previously, ADACEL was only provided for free to those of aboriginal decent who have not received a pertussis vaccine in the last five years (the free vaccine is still available for these individuals).

To get the vaccine, make an appointment with Student Health Service by calling 604.822.7011, or by visiting the clinic in person. The Student Health Service clinic is located on the Main Floor of the UBC Hospital at M334-2211 Wesbrook Mall.

Image credit: Student Communications Services

Graduating this term? Feeling a bit anxious about it?

If you’re graduating this term you may be experiencing an unusual mix of feelings right now: you’re excited about being done with your degree and just ready for it to be finished. On top of that, there’s an uncertainty about what’s coming next. You’ve done your degree requirements and signed up for graduation. Now what?

Even if you have something planned – you have a job lined up or you’ve been accepted to grad school – this time may still feel unsettling, partially because of just how unfamiliar it is.

Figuring out what’s next

We’ve been going to school for most of our lives. For most of us, we haven’t had more than a summer long break from school for around 18 years. And now, as graduation is nearing, it feels like the life for which we’ve been educating ourselves for almost two decades is finally here and asking us, “What’s next?” There’s a certain freedom in that question, since your answer can be “Whatever I want.” But it can also be a paralyzing question if you’re immediate thought is “I have no idea.”

Finding the middle ground between those two responses, a place where you have ideas about what you want to do and have a plan about how to pursue them, will help make this next stage in life seem exciting and perhaps not as daunting. Ask yourself the following questions:

What do you love working hard at?

Is there something you’ve found that, even though the work is time-consuming and challenging, you feel incredibly happy doing? That’s a feeling that shouldn’t be ignored.

Take time to reflect honestly about what defines your passion: what is it about a particular task, project, or outcome that you really enjoy? Explore the different angles of the process, and find out ways in which you can gain more experience.

Who is doing something that you could see yourself doing?

Ask that person how they got there. If you find yourself saying, “I wish I could do what X does” find out how X got started. Use the research skills you’ve been honing these past few years to find out what they did during or after university. Make use of the abundance of social networking tools and reach out. Read and comment on the person’s blog, follow and interact with the person on Twitter, and email the person directly with honest, specific questions.

Taking time to reflect, and connecting with resources.

Dedicating some time to reflect on these questions may not remove all of your graduating angst, but it will give you a more solid ground from which to start your post-undergraduate life. For more resources on planning your next steps, stop by Career Services or your faculty’s academic advising offices.

And remember – experiencing some anxiety as you approach graduation is normal; however, if you’re having trouble managing your anxiety, consider talking with counselor at Counselling Services.