Category Archives: Wellness

October 9, 2012 · 4:27 pm

When You Get Injured

Those who have followed my blog since the beginning will remember that about this time last year I managed to get myself a case of tendinitis. Since then, I got a little better then plateaued, saw another physiotherapist who told me the problem was in my shoulders (would have been nice to know that eight months earlier!), saw a massage therapist, thought I was finally better, got worse again, saw ANOTHER massage therapist who gave me more exercises for my shoulders, and at this point my shoulders are feeling pretty darn good but my hands are feeling about the same as they were in January. That is to say, sore and easily tired.

Clearly, I am no expert in preventing injury, and all of this is based on my own experience.  My best advice would be to talk to your teacher as soon as you enter university (or preferably, before then) to make sure your technique is ergonomically correct and your posture is good. Posture is key, as my too-rounded shoulders have shown me.  And when you get into university, don’t go from playing a half hour every day (just admit it, you didn’t practice all that much) to four hours every day. Your body can’t keep up! And then it will break down. And breaking down is not a fun road.

If you start to hurt, pay attention to it. When my arms first started aching, I brushed it off as muscles forming. Two weeks later when my hands were throbbing even when I was away from the harp, I wished I had paid attention.

So, let’s say you do get injured. It happens to an overwhelming amount of people, so take heart in this: you are not alone. You are not the only one suffering this. And secondly: do not panic. Your career in music is not over, you will manage this. Plenty of people who have gotten injured and then gotten better and returned to playing.  Read a book on musicians’ injuries such as Playing (Less) Hurt by Janet Horvath: it’s a great resource and place to start, and it can be found in the Music Library.

Following not panicking, tell your teacher.  It’s important to get them on your side; not only will they have valuable input on how to get better, they’re usually very understanding and won’t pile tons of crazy repertory on you that’s going to wreck your body even more.

In fact, the first thing you should do is take some time off. Some people say you should totally stop playing until your injury is better, but most often the problem is muscles tat weren’t strong enough to handle the load, so if you just let your muscles get weaker and weaker, you’re going to have the same problem when you start playing again. What I did was take two weeks off playing entirely, and then begin playing in very small quantities: five minutes the first couple days, then two sessions of five minutes for a few days, then three sessions… Then I’d start at one session of ten minutes, and build up those sessions. By March I was able to play for an hour at a time, even though I was only doing one hour per day, maybe two now and then.

However, I did not get to that point by myself: I went to see a therapist.  I saw a physiotherapist, and he gave me exercises to do for my hands, as well as massage the sore muscles, and give them other therapies like using warm wax and electricity stuff. (I don’t really know what it was.) It definitely helped, but starting around March, going in for physio didn’t seem to help anymore. When I felt no improvement by June, I went to see my second physiotherapist – who told me the problem was in my shoulders, and upon seeing him I felt immediate improvement in my hands. So, get help, but make sure you get two opinions. Sometimes things can be overlooked, or some therapists may have more experience with musicians than others.

My final word of advice: Be patient.  I’ve been injured for nearly a year now, and although I’m starting to plateau in progress again, I am confident I will fully recover. I’ve certainly come a long way from where I was last year.  And keep in mind, many injuries take a long time to heal – my harp teacher was out for two years with tendinitis, but is now playing in the Vancouver Symphony Orchestra as usual. I find that doctors and therapists tend to say things like, “You’re young, you’ll be fine in no time,” but the truth is that most of these injuries aren’t a simple quick fix (unless you can catch it way before it gets bad).

Just stay optimistic. Take it one day at a time. You aren’t the only one that has to go through this, and you will get better.

 

Note: I just want to reinforce again that I am not an expert in this field, and this post is solely based on my experience. If you are injured, go see a professional.

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September 16, 2012 · 10:28 pm

Cooking: The Second-Year’s Nemesis

Chances are, if you were living in residence for your residence, you are now living in some sort of accommodation that includes a kitchen and now you are staring at the cupboards and appliances which stare back at you unhelpfully and you realize: you have to cook for yourself. Yikes.

Maybe you’re one of those people who always cooked a lot for themselves at home anyway, so it isn’t really a big deal, but I am not one of those people; my parents always made the meals in our house. That’s just the way it was. So when I was left alone in my kitchen to try to feed myself, I was anxious. What should I make? Will I screw it up? Will I make a mess, will I break something? Will I over spend on food?

I’ve been cooking for myself for approximately the past two and half weeks (although it feels much longer than that), and I’m feeling much less nervous now. Once you get the hang of things, it isn’t so hard to manage. So although I am no expert, here is my method of feeding myself and relatively healthily and cheaply.

  • Start with what you know. Make a list of all the things you know how to make and what you’ve made before. Gather recipes that your mom made at home so that the familiar tastes will remind you of home and not feel like such a shock. Speaking of mom, get her to walk you through some basics of cooking and a few of your favourite recipes before you leave.
  • Plan ahead. Figure out what you want to eat for most of the week and do a shopping trip at the beginning of the week so you don’t have to go to the store every other day. That way if you also need to take something out of the freezer to make later that night, you’ll remember and not have to deal with frozen pasta sauce that won’t come out of its tupperware.
  • Freeze things. Cooking for one can be challenging, especially since most food is sold in fairly large packages.There’s nothing more disappointing than having your food go off before you can eat it, and things like pasta sauce and cheese can go bad pretty fast. So once I open a jar of pasta sauce, I freeze in serving-size tupperware what I don’t need right away, and when I buy a package of cheese I grate about two thirds of it and freeze it and leave the rest in the fridge. If you’re sharing a fridge/freezer with a lot of people and don’t have room, you’ll have to get creative. Maybe try coordinating shared meals with your roommates? I only have to share with one other person, so I have it easy…
  • Cook ahead. Cooking during the week when you have no time can suck, so making a larger meal on the weekend and then eating leftovers all week can save you the trouble. This week is taco week for me!
  • One thing I like to do to stay healthy is to make sure I have at least one thing from each food group in every meal. Well, the big meals anyway. Breakfast I tend to skip out on the meat group.  I find the hardest thing to get enough of is fruits and vegetables, but what I’ve found that fresh fruit and vegetables like grapes or carrots can easily be added to a meal to fill it out. And frozen vegetables like peas and corn are SUPER easy and fast to make in the microwave.
  • My words on eating cheap: stalk the flyers, take advantage of deals, and don’t buy what you don’t need. Good deals are a no brainer, but sometimes people forget that they don’t really need chips or granola bars, or the most expensive brand of cereal.  In addition, meat such as chicken is usually much cheaper than its equivalent in beef, so maybe hold back on the cow.  Budget yourself, and see what you need to improve on in your spending habits.

I think my favourite go-to food is the quesadilla: fast, easy, and melty-cheese-good. Probably not coincidental that it’s also one of my favourite comfort foods. :P

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September 10, 2012 · 8:40 pm

A Story of Loving Rain

As many of you probably know, the Student Recreation Centre here at UBC does this wonderful thing at the beginning of every term called Shopping Week.  You can go try out any class for free to see if it’s something you want to sign up for.

Originally, I had looked at the schedule and said, “Aw man, none of the yoga classes are at good times for me!” And I thought I’d try going to a place off campus. And on Sunday, that is, yesterday, I was going to go check it out, but I discovered that because of awkward bus changes it would take me nearly an hour to get there, and back. This is despite the fact that it would take a car less than ten minutes to get there.

So I took another look at the Shopping Week Calendar. Sunday Night Vinyasa. Sounds good, what time does it start? 7:30 PM. Time on the clock: 6:45. I quickly signed up for the class (they want you to do that now; you didn’t have to last year) and then dashed out the door in the pouring rain toting my yoga mat and bag filled with water bottle, wallet, cell phone, etc.

In fact, I had to dash to catch the bus coming up the road behind me, but made it sort of dry to REC Centre. I walk inside, and what’s this? Oh, the lights are off inside the studio. I take a closer look at a poster for Shopping Week. It starts on Monday. That is, today. My class won’t be starting until next Sunday.

Initially, I felt disappointed. It hadn’t been a great day, and now this. But then, I just sort of didn’t care; I found myself feeling positive. Oh well, I thought to myself. Now I have a whole hour that I didn’t think I’d have before! The only logical thing to do now is to go home, drop off my stuff, and take a walk in the rain to Menchie’s and buy some delicious, delicious, fro-yo.

I walked to Wesbrook Village with my hood down, the rain soaking my hair. Now, I am not normally a person who likes rain. I rather dislike it, in fact. In Winnipeg, when it rains, it rains hard, each drop cold and stinging, painful even. But as I walked to Menchie’s, I just thought of the delight that was ahead of me, and noticed how the rain was soft on my head. I liked it, and welcomed being soaked. The clouds were dark, and I appreciated that. None of this nonsense where it’s raining hard but still bright out, with white clouds. That, to me, is just silliness.

The cheerful bight pink and green of the frozen yogurt shop welcomed me inside, and I picked my flavours – they always have new ones and the choices are so exciting! – pineapple and green apple tart, and then put maraschino cherries on top. Oh, happiness in my mouth. I had a peaceful walk back as the rain dripped down my face and clung to my glasses. When I got home, it occurred to me that without even realizing it, all the stress I’d been feeling earlier that day had just melted away.

I’m trying to describe to you how peaceful I felt in that moment, but it’s hard. I guess what I want you to take away from this is that you’ve just gotta roll with the punches sometimes. Sometimes, it’s just gonna be a hard day, but when something else goes wrong, just laugh and say, Of course! Just go with it. God knows the sunshine isn’t going to last forever and sometimes, you’ve just got to learn to love the rain.

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September 7, 2012 · 6:57 pm

Bad Days. (The Survival Guide)

They happen. Maybe you got lost on your way to class, can’t seem to make friends, spill your perogies all over the dining hall floor, failed a test, just miss your mom, or maybe you’re like me and royally screwed up your orchestra audition meaning you won’t get to play the absolutely beautiful piece you really wanted or go on tour to San Francisco with the Symphonic Wind Ensemble. Yeah. That happened.  I don’t really enjoy crying in public places, though you might be able to tell by the amount that I actually do it.

So take heart; you aren’t the only one who just can’t seem to anything right now and then.  It’ll pass, and until then here is my guide to making yourself feel at least a little bit better.

1. If you need to cry, just do it. I am a self-proclaimed cry-baby, and I always find that if I just let it out, that lump in my chest loosens up a little. My pillow and I are good friends.

2. Call your mom.  It’s kind of what she’s there for, you know? I mean, it’s totally true: Mom knows best. My mom can always make me feel a little better; she’s one of the few people who when she says, “It’s going to be okay,” I actually believe her.

3. Watch a movie/TV show that makes you feel good. Something funny and feel-good will take your mind off things and relax you a bit. My personal favourites for movie-therapy are Miss Congeniality and How to Train Your Dragon.

4. Comfort food. Perhaps not the healthiest habit, but so long as you don’t go overboard, comfort food can just fill your mouth with happiness. And hopefully the happiness spreads to your brain a little bit. For me, this includes cookies, hot chocolate, quesadillas, chicken soup, perogies, and ice cream. (Not necessarily all at once.) When your day is filled with poo, it helps to fill it a little more with awesome things.

5. Comfy clothes. Nothing feels better when you feel down than chilling in your favourite comfy clothes. In summer, I don my short shorts and spaghetti strap tank top (what I am wearing at this moment) and in the winter, sweat pants and fuzzy socks! And blankets. Can’t forget blankets. (Side note: fuzzy socks make my life. Instant happiness when my feet get all up in that soft and fluffy goodness.)

6. Time with friends. Just hanging out like nothing wrong can take the edge off, and maybe actually convince you that nothing is wrong. Laughter, as they say, is the best medicine!

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September 1, 2012 · 6:51 pm

Happy Move-In Day!

I hope everyone’s move in went well and you’re all settling nicely :)

I remember when I moved in last year, I was both really excited and really nervous. And pretty lonely. But that kicked in more later. Everyone I met was really nice, but I was in a strange place without my parents for the first time.  I remember the first week or so felt like some weird summer camp where the RA’s were like counsellors and everyone was pretending to be much more mature and much less scared than they actually were.

Of course, there were lots of people whose mentality was “Woohoo! No more parents! Finally!” And I commend those people. However, if you are not one of those people, you aren’t the only one. I promise. Everyone else is just pretending they’re not nervous too.

But you know something? You’re going to be okay. You’re going to be better than okay. If you get homesick, phone your mom. It always made me feel way better. And it’s going to get better as time passes – especially once classes start in 3 days, because you’ll be too busy to be lonely! I always get the loneliest when there’s nothing to do.

If you’re nervous about the work load, just think about this: you were good enough to get to UBC, you’re good enough to do well here. It’s true that on typically a student’s average will drop about 10% in university, but that happens to everyone, and with good time management you should be fine.  Not to mention there are lots of resources to take advantage of when you need help.

And wanna know a secret? When my parents left this morning, I felt a bit nervous too. This will be my first year cooking for myself, and things are going to be pretty crazy at the beginning of September. But I survived last year – thrived, really – and this year is going to be even better. I can handle what’s coming my way. And so can you, even if maybe your brain isn’t quite convinced just yet.

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August 30, 2012 · 10:08 pm

Beat the Stress

Even though school doesn’t even start for 5 days, I’m already feeling the stress that comes every September. Between auditions, moving in, catch-up assignments, renting a harp, and cooking and paying for everything myself for the first time, things are a little bit crazy. So I thought it’d be a good time to share how I beat my stress and then probably take my own advice, too.

1. Breathe.  Take a minute. Slow down. Take a few deeeeeep, long breaths. If you’re stressed, you may actually be holding your breath or taking shallow breaths, making you even more tense.  By just breathing deeply, your brain will function a little better with more air, and your heart rate will slow down, and that stress will ebb away a little bit. I find that just focusing on one thing, your breath, it’s easier to put everything else you have to do into perspective and it’s easer to deal with.

2. Time Management.  If you can sort out everything you need to do  and when, you can start to see that you actually can handle what’s on your plate and that you’re going to get it done. I always find that once I’ve got a plan of attack, I feel way better.

3. Take Action. Okay, you’ve got your plan, now do it. I always find that if I’m stressed about a test coming up, studying for it will make me feel better. The more prepared and confident I feel, the less I need to stress. And once you’ve taken steps to do something about what’s stressing you out, you’ve got one less thing on your to-do list. Breathe that sigh of relief.

4.  Find something that de-stresses you.  For me, it’s yoga – I get to take an hour each week just to breath, and focus on feeling my body in the moment, and just step away from everything that tenses me up.  For you, it could be making art, playing a sport or running, taking up a craft like knitting, talking with friends, the list goes on. Just find what works for you. It’s important to take time for yourself, or you’ll get burnt out.

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August 27, 2012 · 10:58 am

Need a Job? Work on Campus

Are you looking for a part time job for during the school year? The bad news: so is everyone else. The good news: UBC has tons of opportunities for employment for students, so your chances of being employed aren’t actually that bad.

Work Study/Work Learn

Work Study and Work Learn is a program run by Career Services that “supports and subsidizes meaningful work experiences on campus.”  “Work Study” is the program name for domestic students, whereas “Work Learn” is the program name for international students. It’s pretty much the same thing; international students, just make sure you have a valid Study Permit and Social Insurance Number.  All Vancouver campus students currently enrolled in courses at UBC and with a valid UBC student number.

Hours are 10 or less per week, and pay is generally pretty darn good. Jobs offered can range from lab assistants to research assistants to working in various UBC departments or libraries. The goal of these programs is to give students professional experience, in many cases in the field of their study.

Most Work Study/Work Learn positions were posted last week, but more will continue to be posted until mid-September. Be sure to apply soon, as positions are often filled before the final application date has passed.

 

Work on Campus Week

This week there will be a recruitment fair in Brock Hall, 1874 East Mall. Drop by between 11:00 am and 3:00 pm on the following days to meet employers on campus. Remember to bring your resume!

Monday, August 27th – AMS Food and Beverage

Tuesday, August 28th – Parking & Access Control

Wednesday, August 29th – AMS Retail

 Thursday, August 30th – Annual Giving

(Annual Giving is a call centre that calls alumni and asks for donations.)
For more information, visit Careers Online.

Don’t forget, there are plenty of other job opportunities post on Careers Online throughout the year, so take a look at those too.

You can also apply to work for UBC Food Services or the UBC Aquatic Centre or the many independent businesses on campus, such as Save On Foods and Shoppers Drug Mart.

Happy Hunting! (Bet you thought I wasn’t going to mention there are only 8 days til school starts, didn’t you!)

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August 23, 2012 · 12:43 pm

Miriam’s Letter to First Years

With only 12 days to go until school starts, students entering their first year of university are probably (and understandably) feeling both crazy excited and more than a little bit apprehensive.

I remember reading alumni Blog Squadder Miriam’s post “Dear First Years (a letter you should read)” in the first couple of weeks of my first year, and holding on tightly to those words, “Ups and downs, remember—not just ups but not just downs either.”

Take a read and hopefully her wisdom can uplift you in a time of need.

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July 22, 2012 · 4:31 pm

Balancing Academic and Social (And Health)

Have you ever heard of the university triangle? Basically, it goes like this: grades, social life, sleep — pick two.  And for many people, that’s the case. There’s only so much time in a day, so if you want to study and hang out with friends, often there isn’t enough time for sleeping. Or maybe you can’t function without sleep or hanging out, so then your grades take a hit. Or perhaps you’re so focused on getting good grades and keeping your health up that you never have time for fun stuff.

In my personal opinion, none of those options equal a fulfilling university experience.  Somehow I managed to find some balance between the three points of the triangle.  My secret? Time management, my friend. Time management. It makes everything possible. And there is one little friend I have that makes my life sooooo much easier and helps me manage my time: my agenda.


If I was to recommend getting one thing for university, it would be an agenda, or some kind of calender, even if that’s on your phone.  My agenda contained everything I wanted to do, like on this picture here, I’ve got homework assignments written in, research, readings, lessons, rehearsals, performances, involvement events, dorm spring formal, dinner with my boyfriend’s parents, my mom coming into town.

That’s the main thing: you need to write down everything you’re going to do, on the day you’re going to do it. I would prioritize what needed to happen on a given day, figure out how long I would need to do it, and then schedule it out in my mind.  That way you can make the most of your time that isn’t spent in class.  Write down deadlines so you can see them coming, and start working on projects long before they’re due (I usually take two weeks to write an essay).  If you can do little bits at a time, you’ll be less stressed before the due date and you’ll have more time for other things.

So, balancing out time for a social life? No problem.  Schedule that in too.  Keep in mind you might not be going out every single night, but if you can even hang out with friends once or twice a week, that counts as a social life to me.  It’s easy in a dorm; you can spend time with your pals just by going to supper together, and you needed to go to supper anyway, so bam, two birds with one stone.  Studying in groups can also be a good way to get some friend-time, while still getting some work done. Personally, I don’t work well when I’m surrounded by people, but it can work for some people.

And your health?  There are all sorts of ways you can keep healthy in your hectic schedule. Eat good food.  Make yourself go to bed at a time where you can get at least 8 hours of sleep. Staying up all night cramming is not good for you.  Get some exercise: sign up for a class at the recreation centre. That way it’s just an hour each week that’s already set aside for you, and since you’ve already paid for it you’ll be motivated to go.  And that schedule in your agenda? Schedule in time for yourself! It’s important so that you can have time to unwind and not go insane. Maybe it means reading a book, taking a walk, or just derping around on the internet. Just a word of caution though, make sure your “you time” doesn’t go on forever and you don’t forget to do everything else on your list! If that’s a problem for you, set a timer or an alarm so that when your fun time is up, you actually get back to business.

So that’s my personal recipe for balance, but there’s certainly more to say on the subject.  You can attend workshops at CLASS in October or the SLC in January.

Any questions? Shoot a comment my way.

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June 5, 2012 · 5:53 pm

The Long Distance Relationship

Many of those coming to UBC in the fall are coming from out of town, and many of those have boyfriends/girlfriends at home who they are not sure if they want to dump or try to go long distance.  Well, it’s a tough call.  You gotta ask yourself: Do I really love this person?  If I was away from them for months at a time, would I be tempted to cheat? Do I trust them not to cheat? Would I rather tie myself down with something I know and love, or play the field a little?

For me and my boyfriend, it was obvious that we would choose long distance.  Neither of us wanted anyone else, and we didn’t want to break up; we were in love (and – spoiler alert – still are) and we were sure we could do it, even though we knew it would be really hard.

I can’t make the call for you, but just know this: It can work. It can. That said, it can also fall apart.  Whether going long distance is something that’s right for you isn’t something I can tell you, but I can give you a few tips on how to help keep the long distance spark alive.

  • Skype. Pretty much everyone’s got it, it’s free, so why not? You can talk to your beau for hours if you want for no charge, and you get to see their face, too.  You can even get creative and do things like take your laptop to a coffee shop and Skype from there and have a “date” or leave your computer on overnight and fall asleep together. (Not gonna lie… did that second one nearly every night.)
  • Mail.  Get your partner to send you letters, and send them letters.  And/or packages.  Packages are extra fun.  For example, go to the dollar store and send them something random, like the eye patch I sent my boyfriend with nothing but a piece of pink note paper with a drawing of a stick figure pirate saying “Arr!”  Also getting them to bake for you is extra nice!
  • Spend time with each other.  Over the phone, over Skype, over text even, you have to make time for your partner. Have conversations (if you run out of things to say, there are lots of websites that have random conversation-starter type questions), read a book to them, play internet games, whatever.
  • Don’t cheat. Obvious, and I shouldn’t have to say it, but don’t.  Recipe for ended relationship.
  • See them lots when you visit home. If you don’t even see them when you’re in the same place… Well, what’s the point?
  • For more activities you can do with your long distance significant other, visit http://www.lovingfromadistance.com/thingsforldrcouplestodo.html

For me, long distance worked perfectly.  It was hard at times, and I missed my boyfriend a lot, but we’re still together, and having my relationship that way worked well for me.  It has its advantages: having that familiar person in contact with you regularly helps a lot with home sickness.  Even if you feel that you have no friends and everything is foreign, you at least have them.  It also allowed me to focus on my studies and on friends without having to worry about trying to balance my boyfriend into my schedule too, since we just Skyped every night before bed.  And since I wasn’t interested in anyone else, it wasn’t hard for me to, I don’t know, see lots of handsome men around that I couldn’t touch, or something. I don’t know, because nothing like that happened.

So yeah, it can work, if you put in the effort.  That said, don’t let a long distance relationship limit you and hold you back; don’t spend ALL your time on Skype.  You’re gonna miss out if you do that.  Just take into account your own relationship and what’s right for you. And good luck!


Me and my boyfriend Eric at a big band dance this spring.

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