Category Archives: Wellness

5 Negative Behaviours That Are Actually Healthy

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By: Elise Benito

Being angry sometimes

If you’re mad, scream. Shout at somebody or don’t talk to anyone if you don’t want to. You can sleep all day and ignore every responsibility you have. Don’t sleep at all and spend your time ranting on every social media possible. It’s okay because it will teach you the importance and benefit of forgiveness. You will learn to forgive others. It will help you understand that people make mistakes but most of them don’t mean to hurt you. You will learn to forgive yourself for the bad decisions you made. Forgiveness can make a heavy heart lighter.

Crying

It won’t make you less of a person if you’re the one to cry. Tear glands were put there for a reason and that is to wash away whatever it is that’s blocking your vision. It could be the dust that piled up on the memories you shouldn’t be keeping. Maybe it’s time for you to clean up your closet or your mind. Get two boxes and label each as follows: give away and keep. You’re going to need space in your brain for new memories and that exam you have to study for.

Moving on

Over time, you will lose connection with your grade school best friend or your ex-girlfriend from college. You will remember them out of the blue and miss them. There will come a day that you’ll drop your phone in the toilet and won’t be able to resuscitate it. A friend will borrow your favorite book and never return it. The night you’ll lose your virginity will either break you or show you the love of your life. These things will leave you empty but believe that this is only temporary. It will be replaced by better versions of what you had before. An upgrade of some sort – an iPhone, a more mature partner, or a new favorite book. Raise your hands to the sky and catch what the universe will give you.

Being lost

Everybody gets lost a couple of times in their lives. It will take you days, months, or even year to get yourself out of that ditch. But it is during those times that you will find out where you really want to go. Take your time. Nobody can or should rush you. It is your life that you’ll be living out, not theirs. Try new things. If you’ve never rode a plane, go do it. Maybe a pretty girl will seat beside you and then you’ll click. Meet new people. Maybe she knows a way. Maybe she wants to walk with you until you find a way. Ride cars, busses, boats, cruise ships, trucks, space shuttles, and bikes. You’ll get there someday, wherever it is.

Being alone

There are days when you’ll need to be away from people even when you don’t want it. You’ll learn to take care of yourself more. Nobody knows your needs more than yourself but you can’t do that when you’re too focused on other people. They can take care of themselves and so do you. So walk by yourself. Eat by yourself. Sleep by yourself. Get a beer and spend the night watching people interact. Go see a movie alone and appreciate the fact that nobody keeps asking you to explain what’s happening on screen.

I usually avoid negative feelings thinking that it will only drag me down. I thought that ignoring them would make them go away or I would just forget about it. While the negativity is still there, I waste my time in front of the laptop and distract myself with cat gifs, tips for the 20-somethings, and endless list of irrelevant things. I do that until I fall asleep at four in the morning and do the same routine the next day. But I’m getting tired of it and I feel like I’m beating myself up. You and I can’t lose to ourselves. You and I should start seeing the negativity from a different perspective.

You need to accept those things happen but it happens for a reason. It happens and it will leave you with experiences and lessons for the next 50 years of your life. Tread lightly. Let things go, let things grow. Be kind to the people you meet along the way. Be kind to yourself, most of all.

Healthy Summer Snacking

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by Malindi Taylor

With berries, fruit, and vegetables being abundant this time of year they are perfect, not only for main meals, but adding them into snacks is a great way of introducing more of them into your daily life.

Vanilla Cherry Yogurt:

Have a sweet tooth? Pit a few dark cherries into a bit of vanilla yogurt and you have an almost dessert like midday tasty snack. I add a bit of Chia and Hemp seeds for a bit more texture and fiber. Some people do not know how to pit a cherry. I say the best way is to half the cherry, leaving the pit on one side, and then using the tip of your knife pop the seed out. This snack is great for post-work out, if you are feeling sore, because cherries reduced muscle inflammation. In fact some marathon runners even drink cherry juice to reduce their soreness after a big run.

Cucumber Goat Cheese Sandwich:

This is an easy and light open-faced sandwich that is great with a cup of tea and easy to make for guests. Mix a bit of goat cheese into some cream cheese along with a little salt and pepper, you can even add a bit of fresh lemon juice if it is to sweet for your liking. Then spread that onto a bit of your favorite bread, which you can toast prior if you want it a bit more crunchy. Slice up a cucumber as thin as you can and layer them on top of your spread. Cucumbers are fantastic source of vitamin B and are great for rehydrating. On a hot summer day, slicing up a cucumber and tossing it in your sandwich, salad, or even in your water can keep you as cool as…well as a cucumber.

Adding berries to your cereal is a quick way of sneaking vitamins into your breakfast. Blueberries are full of antioxidants that can improve your memory, make your heart happy, and last a long time in the freezer without losing their health benefits. Continue to find places where you can add a little bit of health into your summer snacking and you’ll find yourself with more energy to go do all the fun things there are to do in while the weather is nice.

Healthy Study Snacks

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One common issue that students face at university is managing appropriate eating and snacking patterns. With a busy schedule, it can be difficult to fit in time to grab a full meal, but leaving long gaps between meals can leave you feeling low in energy and unable to focus. If this sounds like you, read on to find tips about how snacking can help you feel and live better!

 

How much is enough?

  • This will vary person to person, so listen to your body. I like to stop snacking when I’m no longer hungry but I’m not yet full.

Will late night snacking make me gain weight?

  • Eating at any time of the day or night can lead to weight gain. Any excessive food energy will be stored in your body, which may lead to weight gain.
  • If you tend to get hungry at night, consider eating dinner later, or check out one of the healthy snack options below.

How to choose a good snack

  • A good snack should contain 2 of the food groups in Canada’s Food Guide:
    • Vegetables and fruits (ex: grapes, baby carrots, cucumber, orange, bell pepper, or berries)
    • Grains (ex: whole grain crackers, oatmeal, cereal, or toast)
    • Meat and alternatives (ex: hummus, nut butter, bean dip, nuts, or canned fish)
    • Dairy and alternatives (ex: low-fat cheese, 2% milk, soy milk, or yogurt)

Snacking on the go

  • Pack snacks the night before and remember to bring them with you.
  • A small, leak-proof container and Ziploc bags can be helpful for carrying snacks.
  • When choosing a pre-packaged snack, go for options that are higher in protein and fibre. Both of these nutrients will help keep you fuller for longer.

Planned Happenstance – Embracing the Opportunities That Come Your Way

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In today’s society, many students are told to “follow your heart” or to “do what you love and the rest will follow”. However, these words can seem empty and vague for those who know how competitive the job market can be, especially as an increasing number of students are emerging with university degrees all over the world. When going through the motions of life, there is often a tendency to think that in order to achieve success, students need to move forward in a logical, linear direction. But what exactly is the “correct” decision to achieve success? What happens when your “game plan”, the plan you have worked towards your whole life, is no longer an option? What happens when a problem or life-changing situation occurs to you or the people around you, and your plans need to be drastically altered? Indeed, it can be quite devastating to find yourself feeling panicky and lost when you have calculated out your life to the tiniest detail, only to have those plans derailed.

Moreover, in a world with thousands of job possibilities and schooling opportunities, students are often pressed for time. With the engrained notions that “you should finish school as soon as possible” in addition to “keep going to school until you figure it out”, it can again, be stressful to think about life passions and “doing what you love”, when students are pressured to choose something right away. As a result, many students end up concentrating on one field, and often, this choice occurs more out of necessity, rather than through a student’s enjoyment or genuine interest of the field. While in a whirlwind of lectures, papers, research, volunteer, work, family, friends, and having a social life, sometimes it can be a struggle to find out what your true passion even is because of the daily grind of everyday demands.

With all of the above in mind, how can students become successful, happy, and find a career path in something that they enjoy? According to Mitchell, Levin, and Krumboltz (1999), the answer is Planned Happenstance. This theory emphasizes upon the role of chance, and taking advantage of unplanned opportunities that come along. This theory suggests that “by engaging in effective behaviors, students can turn chance events into productive opportunities by developing skills in areas like curiosity, persistence, flexibility, optimism, and risk taking.”

Here are some tips from UCalgary (which is mixed in with some tips of my own) for using planned happenstance to your advantage:

1. Explore things that you are curious about: hobbies, occupations, school subjects. Try a new activity, or look up that occupation that you are interested in, check out volunteer opportunities, attend a presentation on a topic that interests you, or take a course in an area new to you, either for credit or for fun! Increasing your exposure to more things will increase the likelihood of discovering exciting opportunities.

2. Be open-minded and flexible to new experiences: Don’t let fear of failure, indecision, or a bad first impression throw you off from exploring opportunities, both big and small. Perhaps you will find one or two experiences to be very enjoyable, and these experiences will lead to something in your future. Of course, the opposite can also happen, where the opportunities that come our way don’t match our perceived “ideal”. In that case, great! Now you know that at least you have tried it, and probably won’t do it again in the future. It’s all about the experience.

4) Be optimistic: assume good things may result from accepting unexpected invitations, attending networking events, and trying new activities. You might meet new people with common interests through work and volunteer, and make some great connections by being open to the different types of people and places you will go.

5) Take risks and get involved: It’s not always comfortable to contact people to ask them about the work they do, or to apply to a job, or to travel to somewhere new, or attend a networking event where you may meet important people. They pay off (meeting someone who can help you with your career planning, being offered a job, experiencing the adjustments of traveling and discovering more about yourself as you do, and learning about your career options), however, is worth it!

6. Accept failure as success: Sometimes situations or risks you take will not work out in the end. And that’s okay. It can be due to bad timing, luck, lack of experience, or perhaps it was not the right fit for you. Just remember that every experience is a learning experience, and that you have grown and uncovered more about yourself and your preferences because of it. If you think of things in this light, then you will not regret anything that you have done.

Lastly, remember that YOU are the one who is responsible for yourself, so something to think about as you venture through your university years is getting out of your comfort zone and taking initiative in bettering yourself. If you are constantly working to discover new things, you are also on your way to discovering yourself and what the world can offer to you.

Mitchell, K., Levin, A. & Krumboltz, J. (1999). Planned happenstance: Constructing unexpected career opportunities. Journal of Counseling and Development, 77, 115–124.
Planned Happenstance. UCalgary, n.d. Web. 04 Mar. 2014.

by Eva Chan

Upcoming self-defense class at UBC

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Following last semester’s on-campus attacks, ensuring student safety is more crucial than ever.
Join Hillel at UBC for weekly Monday krav maga sessions starting February 3rd, 5-6pm, running until the end of the semester. Led by Jonathan Fader, an expert krav maga instructor and the founder of Urban Tactics Krav Maga, these sessions are with the collaboration of Israel On Campus and the UBC Sexual Assault Support Centre. Students of all levels are welcome!

To reserve your spot, follow the link to: https://docs.google.com/spreadsheet/ccc?key=0Aghub-TERrTWdGhrMkIwS2FFS2FUTDc1dnBjSVh4bFE&usp=sharing#gid=0

$5/session, or sign up for 4 sessions and pay only $4/session. Bottles, pens, and more freebies for the earlybirds!

Dealing with Mondays

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Ever dreaded waking up on a Monday for an 8am class, reaching Starbucks or Tim Horton’s and the line seems never ending, so you leave for class without a hot beverage? Well dread no more! These five easy tips for making your Mondays brighter will allow you to enjoy a better start to the week.

Tip #1: Get a travel mug and prepare your first hot beverage for the day at home. A tea bag, instant coffee, or my personal favourite warm chocolate milk can help you skip the morning rush and then you can get your usual drink after your first class.

Tip #2: Prepare your favourite lunch the night before; this way you have something delightful to look forward to for the afternoon and make sure it’s nutritious an filling to replenish your energy levels. You could even spoil yourself a little by treating yourself to a cookie – I personally love a good lemon bar on a Monday.

Tip #3: Organize your backpack with your books and notes on Sunday. It prevents you from scrambling around early in the morning, wishing you had your mom around to do these things for you.

Tip #4: Pick a really great TV show or movie that you can treat yourself to at the end of the night just before bed. This will keep you at full throttle for the day in excitement of that great relaxing hour – it may help you have some pretty creative dreams.

Tip #5: Smile. A great day starts with the right attitude – so when you wake up, just smile and if you see someone without a smile, give them one of yours! You never know the impact you’ll have on a stranger by just flashing your pearly whites.

Hope all you grumpy cats now have fabulous Mondays!

by Sanaah Dodhia

The Anti-Violence Ally Program

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The AMS Sexual Assault Support Centre (SASC) hosts The Anti-Violence Ally Program: an educational opportunity, informing people about the facts about sexual assault, as well as getting more people involved in conversations about this issue. The opportunity aims to foster a welcoming, inclusive atmosphere for all people.

The next training will be on February 7th at 10am. If you would like to register please email sasc@ams.ubc.ca

Making the Most of 24/7

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Ever feel like even if you added an extra Saturday, cut out Mondays, and bumped up your available hours for sleep up to 14, you still would feel like you didn’t have time for yourself? I know I do, more weeks than I’d like. Getting the most of your time may take some adjustments; here are some tips on where to start!

Stop spending so much time on social media

I know this is my greatest time-sucker. Some of my friends deactivate their accounts during exam time. Others disconnect Internet during work periods. A trick I use is to allow myself 5 minutes of social media time for every 20 of studying. Experiment with what works for you, and remember, it will still be there when you’re done your midterm!

Know yourself

Do you work or study best in complete silence, but really want to blast some Queen B? Are you still tired even after 8 hours of sleep? Okay, maybe these questions are just to myself. Either way, knowing what works and what slows work for you is essential to success. This may mean you have to do some experimenting. Try studying with music, in silence, in the library, in your room, in the kitchen etc. once you’ve found a favorite space, you can get in your zone and study effectively.

Be okay with saying “no”

Often when we feel that others are depending on us, we will stretch ourselves thin to help them out, even when we’re already busy and stressed. Out of fear that we will let people down, we knowingly take on more than we can handle. Doing this often increases your stress, which no one needs more of! A way to politely let someone know you’re too busy might be: “I have already committed to a lot this week; is there anything I can do to help out next week? I want to make sure I have the time to do my best”. Don’t be scared to say “another time”!

Don’t slack on sleep

Sleep is more important than we give it credit for sometimes. University students need at least 6 hours of sleep a night, and for many 8 or 9 is necessary to feel fully rested. While all-nighters are tempting, and okay every so often,

Napping is okay!

I never napped until I came to university, and now I don’t know what I’d do without them! A quick 20-minute nap revitalizes your mind and refreshes you so you can get back to work. Try to limit your naps to 40 minutes or less though, because past that point your brain slips into the second stage of sleep, making it harder to get up and leaving you feeling possibly more tired than you did before!

Stay on top of your health

What you put into your body has a huge affect on how you feel. Try to balance your meals, including something from each food group in each meal. Often, exercise time is one of the first things that get cut when we feel pressed for time. However, a workout doesn’t have to take a long time! Even a half-hour run will make a difference in your day. It’s easier to use your brain when your body feels good too!

By Gabe Ricci

Waking Up Rested

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As university students, it’s not uncommon to go to sleep late knowing you have to wake up early the next morning. Facing academic and social pressures, it can be difficult to get sufficient quality sleep. Contributing to this is a culture of “bragging” about how little sleep one got the night before. However, research shows that a lack of sleep impacts our ability to learn information, perform fine motor functions, and fight off new infections. Not to mention, it contributes to feelings of fatigue, which can leave you feeling drained. Keeping in mind the importance of sleep, let’s explore how to get the best sleep possible.

  • Get to sleep before midnight

Getting sleep early promotes deep rest.  Effective time management skills can help with accomplishing your daily tasks before bed. Prioritize important items by putting them on the top of your to-do list and bask in the glorious feeling of accomplishment when you cross them off.

  • Avoid alcohol and caffeine

Alcohol may help you fall asleep faster, but the quality of sleep is worsened. To avoid the negative effects of caffeine on sleep, it is best of stop by mid-afternoon.

  • Sleep by association 

Keeping books, computers, and food away from the bed can strengthen the association between bed and sleep. Similarly, you can try a pre-sleep ritual to signal bedtime. This can include: drinking a cup of warm non-caffeinated tea, doing a crossword, or even brushing your teeth.  

If you find yourself living a semi-nocturnal lifestyle and wanting to readjust your daily rhythm, it’s best to do so in small increments of 15-30 minutes over a week or two. This will prevent extreme tiredness during the adjustment period.

Medical conditions such as depression (or other mental illnesses) and sleep apnea can severely impact sleep. If you suspect this is the case, visit a healthcare professional to treat the underlying cause.

To find out how you can improve your sleep habits,  drop by the UBC Wellness Centre at Irving room 183.

A Good Night’s Sleep

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Getting a good night’s sleep is more important than you think.  Sleep problems can have a negative effect on our mental health by influencing our emotions, thoughts, behaviors and body sensations.

 Emotions: If your sleep is disturbed, you might feel irritable, grumpy, numbed out, sad, anxious, worried or stressed.

 Thoughts: Sleep problems can make it difficult to concentrate or think clearly, or make decision the next day

 Behaviors: We are more likely to avoid our usual activities when we are experiencing sleep problems.

 Body Sensations: Sleep difficulties can leave us feeling tired, drowsy and worn out.

 Although sleep problems are common, there are some easy ways to improve the quality of your sleep. Many people find their physical and mental well being also improves when their sleep improves. Here are 7 useful tips to help improve your night’s sleep.

 1. Follow the same routine- try to keep the same sleep and wake schedule everyday, setting your internal clock.

 2. Avoid caffeine, alcohol, smoking and exercising at least 2 hours before bedtime. These can cause some disrupted or trouble sleeping.

 3. Avoid being hungry or eating heavily before going to bed; instead eat balanced meals and snacks at regular intervals during the day.

 4. Make your bedroom comfortable and only use it for sleeping- Avoid using your bed for watching TV, work, studying, or any other mentally stimulating activities.

 5. Get up if you do not fall asleep within half an hour. Leave your bedroom and do something relaxing and later return when you’re feeling drowsy. Over time this will likely reverse sleep problems.

 6. Avoid taking naps if you are experiencing sleep problems. If you do take a nap, try to keep it to 45 minutes or less.

 7. Challenge the belief we can’t function without a perfects nights sleep- Don’t get anxious if you aren’t able to sleep and are worried about your productivity the next day.     

Quiet Hours are the most important residence standard for a reason. 

QUIET HOURS

Sunday to Thursday          10pm-7am

Friday to Saturday             1am-7am

For more information on:

 How to get a good night’s sleep
http://www.helpguide.org/life/sleep_tips.htm

What happens if you don’t get a good night’s sleep.
http://en.wikipedia.org/wiki/Sleep_deprivation

How Much is Enough?

 It’s different for everyone- some people need more than others but most need 6-8 hours. If you are frequently tired or irritable during the day or find yourself sleeping an extra 2 hours each night on weekends, then you’re probably not getting enough. 

It’s not just enough sleep – it’s about getting the right kind of sleep as well. Student who don’t get enough REM sleep perform way worse recalling newly learned information. It’s the last couple of hours of sleep that contain the most REM sleep – it’s the good quality REM sleep that suffers.