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SMASH on Medium

For all future SMASH blogposts, feel free to check us out at https://ryersonsmash.medium.com

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Health Anxiety 101: My Experience and Tips for Coping

By: Annemarie Cutruzzola

It’s 4am, and I’m jolted awake by the strangest sensation – an intense throbbing in my big toe.

It wasn’t going away, I’d never experienced anything like it before, and the fact that woke me up seemed like a bad sign. So obviously, I turn to Google, and I’m bombarded with an endless list of toe ailments and in no time, I’m convinced that I have one of them. I vaguely remember drifting off to sleep with the thought that I could need minor surgery, according to some source on the internet...

It turned out to be a minor irritation that went away in a couple of days. So, I cleared my extensive Google search history, put away my Band-Aids and Polysporin, and moved on with my life. That is, until the next suspicious bug bite or muscle twitch.

I felt silly for thinking anything more was wrong in the first place, but at 4am, the concerns felt justified, the bad possibilities were endless, and the threat to my health felt real. This was just one example of the many times I have experienced health anxiety.

What is Health Anxiety?

Health anxiety, also known as hypochondria, is the unpleasant intersection of physical and mental health. It usually starts small – a random sensation, hearing about a new illness, or another source of stress. Then it becomes a fixation, and you’re unable to shake the thought that something could be wrong with you. You can become hyperaware of your body and constantly check on the thing that’s bothering you or actively look for symptoms that fit the ailments you’re worried about. Additionally, if you experience physical symptoms of anxiety, they can be interpreted as further proof that something is wrong. The diagram in this amazing self-help guide to health anxiety, sums it up best.

In the middle of a pandemic, it’s no surprise that more people are experiencing health anxiety. Coming out of allergy season and entering cold and flu season, common symptoms of other afflictions are being confused with COVID-19. Constantly hearing more news about the virus, regular updates on case numbers, and first-hand horror stories from those who have contracted COVID-19 can also be contributing factors to health anxiety in these times.

I’ve experienced health anxiety at various points in my life at varying levels of intensity, so I’ve learned some pretty good strategies for coping with it. Everyone experiences health anxiety differently, to varying extents, and has different methods of coping. The objective is to break the vicious cycle in whatever way works best for you.

Listen to Logic

So much of health anxiety is based on fear and irrational thoughts. Everything might seem terrifying as you’re experiencing it, but from a logical perspective, there’s usually a complete lack of justification for concern. Listening to logic can look like different things. It may mean a grounding exercise, where you get back in touch with your own body and identify what physical symptoms you’re actually experiencing.

It can mean comparing the symptoms you’re experiencing with the likelihood that they’re actually something to worry about. If you’ve barely left the house in two weeks and have been following all of the public health guidelines, is it more likely that your sneezing is COVID-related (not a common symptom of the virus, by the way), or simply an allergy symptom from the giant pile of leaves you were raking this morning?

By its nature, health anxiety makes it difficult to ignore even the most unlikely possibilities. But analyzing a situation with logic can get you out of a panicked state where everything seems doomed, and able to neutrally identify and evaluate your symptoms.

Don’t Google!

The internet is never the best source for medical advice, but when you’re experiencing health anxiety, it is hands down the worst source. When I symptom search, I gravitate towards the worst-case scenarios and the least likely possibilities. I can remember Google giving me health anxiety and worsening it, but not once can I remember it making my health anxiety better.

The temptation to Google your symptoms can be so strong, but it’s very unlikely that you’ll walk away from the dreaded search engine with any concrete knowledge or conclusions about the symptoms you’re experiencing. It’s even more unlikely that it’ll bring you any comfort. I’ve Googled everything from your run-of-the-mill sore throat to random sensations like “numb earlobe” or “noticeable vein in finger.” So I feel like I have some authority to say this: It’s not worth it!

Distraction can work as an alternative to this. Anxiety in any form tends to make your mind fixate on something endlessly. It obviously isn’t a cure-all solution, but sometimes distracting yourself by getting engrossed in another task can slow down or stop a harmful spiral of thoughts. This could look like so many things: picking up a book, watching TV, or talking to someone.

Trust your Body, Seek Help

When in doubt, trust your gut. Luckily, my experience with health anxiety has mostly involved minor symptoms that don’t last long. But if you can’t shake your concerns that something is wrong, getting definitive answers from a medical professional is the way to go. Even if it feels like something small or silly, there’s nothing to be ashamed of when it comes to your health – both mental and physical. However, for some with more serious forms of health anxiety, seeking reassurance from a doctor only temporarily relieves health anxiety, and leads to a cycle where you rely on that reassurance to function.

Like any other mental illness, you can also seek professional advice or treatment for dealing with health anxiety. You deserve to have peace of mind when it comes to both your mental and physical health.

Ultimately, health anxiety is just your brain trying to look out for your body, with the message sometimes getting a bit lost in translation. I still experience health anxiety, but I’ve learned how to live with it and tell it who’s boss.

SMASH wishes you all a safe and Happy Halloween! Come join us tonight at our annual Halloween Movie Night at 8pm EST as we watch Coraline together! 

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One-on-One with your Mental Health

Written by: Tanvi Srivatsa

“Getting personal with my mental health”, well that’s a scary sentence for me. For others, it can be a refreshing reminder to take that step for personal growth and development. 

Personally, I didn’t realise the mental health issues I was facing until I gave myself the chance to learn more about it. That’s why it’s crucial to take a break and focus on what is in your mind. We all have the ability to break down the disorganization in our minds and understand what’s going on.

The week from October 4th to 10th was Mental Health Awareness Week. Initiatives like this build our knowledge about mental health and help us identify any issues we may be facing. For me, Bell Let’s Talk Day during my first year of university is when I first researched about mental health. After this research, I came to realize that I needed to confront the preconceived stigma I had before I would be able to progress in my mental health journey. I took that time as a chance to educate myself, prioritize self-care, and acknowledge my well-being.

Working with SMASH for the past year has been a valuable experience for me as it’s given me a way to explore my mental health and help create the conversation around it within my community. I wanted to reach out to my fellow SMASH members to hear their personal perspectives of their journey being one-on-one with mental health.

Annemarie Cutruzzola, my fellow SMASH blog associate, shared a quote that inspires her every day - “Do something your future self will be grateful for". Taking actions now may help prevent further crisis situations, and it will promote a healthier mental state in the future.

“Mental health and mental illness don't look like one thing. It is multifaceted and complex, and we should be aware that it affects certain groups disproportionately. I think most importantly, mental health awareness means letting people know it's ok to not be ok. There's no need to be ashamed or to suffer in silence- the help you need is out there.”  - Annemarie

I believe the first step in tackling mental health is removing any stigma you might have had about it. The stigma I had was that anxiety, stress, depression, etc. makes you weak. I was not ready to face those issues or understand what was going on in my mind. It was easy for me to resort to that stigma and label it negatively to make it disappear. However, eventually bottled-up emotions will explode -  which is what I came to realize.

“I start by not being afraid to talk about mental health. If anyone were to ask me anything at all, I would answer them directly and honestly. I know that people avoid talking about it because they don't want to be perceived as "attention-seeking" or "needy" but the reality is that everyone has experienced difficulties at one point or another.” - SMASH member

So please, talk it out! Don’t be afraid! These are two things I tell myself every time I feel myself bottling up again.

As university students, we have to get one-on-one with our university support and resources. I think we can all agree that we would like the university to be transparent and vocal regarding mental health, and what actions they are taking to support the student community.

“When it comes to mental health and the accessibility of resources, I think the best thing that universities can do is listen to their students. Mental health is a very personal issue, and there is no one-size-fits-all solution. Students who are advocating for their needs should be listened to and consulted by the university when creating mental health programs and resources. Universities should also make it clear that health, both mental and physical should absolutely take priority over academics.” - Annemarie

Another SMASH member was able to access one of Ryerson’s resources and shared their experience. “I was able to access counseling at the Centre for Student Development and Counselling where I worked with a great therapist. I also did group therapy which was extremely beneficial because it taught me crisis de-escalation skills. I really think Ryerson should put more money towards hiring more counselors for the students so that there is more opportunity for students to do long-term therapy if they really need it.”

While there are resources on campus, there is an obvious room for growth and improvement. But it doesn’t hurt to try out what’s available to us and take that first step.

WHAT NOT TO DO: keep your mental health second. It’s times like these when both our physical and mental health is the most important to take care of and prioritize. What are the best steps to address the mental health issues you are facing? It is not a one-size-fits-all, everyone must find their own fit.

The number of resources and information flooding social media can be overwhelming. Take one step at a time and do your personal research. Some prefer trial and error, and some prefer chatting with friends and gaining personal perspectives. Remember to stay connected with yourself.

I hope you take the time to pause and reflect, know that you’re not alone and there are resources out there to help you. Keep following SMASH and subscribe to our newsletter to stay updated on all things SMASH!

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A Student’s Guide to Products for Mental Health & Wellness

Written By : Tanvi Srivatsa & Annemarie Cutruzzola

Mental health is a complex, broad, and deeply personal issue. If you’re struggling with your mental health, there are many resources you can access and concrete steps you can take to get better. But, if along the way, there’s a product you’re able to purchase that could help alleviate even the smallest amount of stress or anxiety, even for a short period of time, it’s worth checking out.

So, we’ve put together a list of some products you can incorporate into your daily routine that promote mental wellbeing and won’t break the bank! To keep things quarantine-friendly, we’ve provided links where these products can be ordered online.

                                              STRESS AND ANXIETY RELIEF

                     Old Book Store Puzzle (1000 pieces)- $20 on Indigo.ca

                    The Mindfulness Colouring Book- $13 on Indigo.ca 

Puzzles and colouring books might seem like childish activities, but they could be exactly what you need to destress after a long day. If you haven’t picked up a colouring book since your elementary school days, give it a try! CNN explains that colouring doesn’t produce quite the same effects as art therapy. Using adult colouring books has been linked to reduced levels of anxiety and increased mindfulness; puzzles can have a similar stress-relieving effect. The physical act of assembling a puzzle, the parts of the brain it stimulates, and the social interaction (if you’re puzzling with others) all contribute to a “zen-like” state, as described by BestHealthMag. You can get your hands on an adult colouring book for anywhere from $10-$20, while most 1000-piece puzzles fall in the $20-$30 range, but they’ll keep you busy for long enough!

                                     SEASONAL AFFECTIVE DISORDER (SAD)

                                       Verilux HappyLight- $34 on Amazon

As we head into the winter months, colder weather, and fewer hours of daylight might be an annoyance for some, but for those with Seasonal Affective Disorder (SAD), these factors can significantly impact their mental health and cause increased feelings of depression and isolation. Light therapy is a common treatment recommended to help with the symptoms of SAD. According to the National Institute of Mental Health, 20-60 minutes of daily exposure to a light box emitting 10,000 lux of fluorescent light can help make up for a lack of sunlight in the winter months. Light boxes can be costly, especially if you’re looking for a bigger size, but some smaller and portable sizes fall in the $30-$60 range. 

                                                             AROMATHERAPY

Aromatherapy has been a helpful therapeutic tool for many to calm nerves, alleviate their moods, and overall improve their mental state. Instead of using artificial scents, using pure essential oils derived from organic ingredients is the best way to do it. One may ask how to use aromatherapy: there are different ways including diffusers, massage oils, skincare, and bath products. Make sure to check out Amazon to find what works best for you and your bank account!

An inexpensive alternative to essential oils is scented candles. While it may not be as luxurious as essential oils, we’re all on a budget so any soothing smells are welcome! Scented candles have become a trendy room decor item for years now, which has also made it abundantly available. There are aromatherapy candles available as well, but they can be on the higher price scale. Depending on what scent calms you, you can purchase one from Amazon, Bath and Body Works, HomeGoods, etc. Counselling Directory lists which scents can aid the kind of stress or anxiety you may be facing. Orange reduces stress, sandalwood relaxes the mind and body, and peppermint refreshes the mind.

However, please know that like any skin products, everyone’s reaction to oils, scents, and ingredients will be different. If you’re sensitive or allergic to certain ingredients, you may want to do some research beforehand. 

                                                          SLEEP

Who doesn’t love sleep? Just like Garfield, I have found myself exhausted and ready to face the bed many times. Especially as a university student, every second of shut-eye is very valuable. But, with the anxiety and stress that occupies our minds, sleep is sometimes far from attainable. Our body and mind run on a 24-hour clock, so we must rest to recharge for a new day. What can we do to improve sleep? Recently, the go-to purchase has been weighted blankets. The pressure and weight of the blanket help to relax the nervous system. Healthline mentions that the deep pressure stimulation from the blanket could help with reducing pain, alleviating your mood, and lessening your anxiety. However, with the popularity of these weighted blankets, there are so many to choose from. Sustainable Planet has listed their Top 10 weighted blankets that you may want to check out!

                                           Luna Weighted Blanket for $78.99

Weighted blankets may not be the most budget-friendly option, there are also other options to help you catch some Z’s. Try listening to white noise, or calming sounds like nature and rushing water. This has been shown to help calm nerves by making you focus on the calming effects and lulling you to sleep.

Just like weighted blankets, there are a variety of apps to choose from to access a library of calming noises. A quick search in the app stores will provide you a comprehensive list of choices. The app that’s creating a buzz right now is Calm; they recently made headlines over the summer for their collaboration with singer, Harry Styles - where users can listen to a sleepytime story narrated by him. The app has many free options but also feature premium perks that are available for a fee.

                                                  USEFUL APPLICATIONS

While we’re on the topic of apps, technology has fueled further creation of accessibility to mental health services. Personally, when I need to choose a product or service, I prefer to either try them out or research for reviews. Just know that when it comes to mental health, it is not a one-size-fits-all situation.

One app that I’ve personally had the chance to try is the popular Headspace app. Its basic functions are free and quite helpful in getting a head-start on mediation and building it into your routine. Instead of doing a deep-dive into every application available on the market, Healthline, CAMH, and Wello have already done the research for you!

Thank you for reading this week’s SMASH Blog! Hope your semester is off to a good start, and be sure to check back soon for another post.

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Don’t Fan the Flames : How can University Students Tackle Burnout?

Written By: Annemarie Cutruzzola

Soon enough, it’ll be that time of the semester when everything seems to be picking up speed. Your to-do list seems infinite and deadlines start popping up like Whack-a-Moles. Assignments, readings, and tests come at you from all directions, and procrastination is no longer an option.

Feeling stressed and overwhelmed is to be expected in some quantity no matter what you do in life. But if these feelings aren’t managed, they can evolve into something more serious that can impact your mental health.

Burnout is not a medical condition, but it’s widely recognized as an experience that many working people face. Since university can be a full-time job on its own, it’s very common for students to experience burnout as well.

But does the stress you’re experiencing classify as burnout? According to the World Health Organization, burnout is defined as “a syndrome… resulting from chronic workplace stress that has not been successfully managed.”

The Mayo Clinic identified some possible causes and risk factors for burnout as having an extreme workload, not maintaining a work-life balance, having to complete monotonous tasks, and feeling a lack of control over your work.

The constant stress of a global pandemic and the added challenges of working from home could also be factors that increase your chances of experiencing burnout, so it’s more important than ever to be able to recognize when you’re feeling burnt out.

Burnout can be identified by three main symptoms:

1. Feeling exhausted or depleted of energy

We’re all familiar with the jokes and stereotypes about university students being constantly sleep-deprived and pumped full of caffeine to get through the day. But it might be more than a lack of sleep- this exhaustion could be a sign that you’re overworked and a symptom of burnout.

2. Negative, cynical, or distant feelings related to your work

If you’re someone who is usually interested in or fulfilled by the work you’re doing, feelings of negativity or boredom about your work can point to burnout, especially if your workload has significantly increased as well.

3. Reduced efficiency, motivation, and concentration

This symptom is perhaps the easiest to identify and trace back to burnout. If you’re overworked, it’s likely going to be more difficult to get motivated and focus on your work, which will result in lower productivity and efficiency. It’s your brain’s way of telling you to slow down.

So what can you do if you are experiencing burnout? Your workload likely isn’t going to change anytime soon, but some small changes in your routine and behaviour can help you fight off the school-induced burnout you may be experiencing.

                                                                                                              ELIMINATE OTHER STRESS

Sometimes, it’s the combination of school and other factors that can lead to burnout. A 2006 study found that a quarter of university students cited factors outside of school as the cause of their burnout. So when you’re in a crunch with your workload at school, reducing your stress in other areas of life might be the way to go.

The key here is to be realistic about what you can handle, and not being afraid to say no to things that fall outside of that. Having too much on your plate can be a one-way ticket to burnout city. If your schedule is packed and there’s anything you can commit less time to, put on hold, or stop doing, you have a better chance of achieving a work-life balance and you’ll be less likely to experience burnout.

                                                                          TAKE IT ONE STEP AT A TIME

Not being able to see the end in sight could be a sign of burnout, and focusing on the sheer volume of work you have to do definitely won’t help. Getting organized can make your workload seem more manageable. Try to prioritize based on deadlines and the size of the task. Get started on the most urgent thing, and put everything else on the backburner for the moment.

If you start to feel overwhelmed, take a breath and remember to take it one step at a time. Breaking up your to-do list into smaller tasks can help you feel like you’ve accomplished something, which will fuel your motivation. There are countless methods for getting organized and planning your time, so find one that works best for you and doesn’t make you feel overwhelmed.

                                                                             TAKE CARE OF YOURSELF

Too many people overlook or brush aside this advice, but self-care becomes even more important when you’re experiencing constant stress. You already know the basics: sleeping, eating, drinking water, and exercising. But they’re emphasized for a reason- they really do help you function and get work done.

If the thought of daily workouts or 8 hours of sleep just seems impossible, even small steps, like an extra hour of sleep or taking a walk, can make a big difference. If you tend to get caught up in your work and forget to take some time for yourself, apps like Aloe Bud allow you to set up reminders for hydrating, taking a break, exercising, and more.

This guide from College Info Geek also has some great advice about how to manage the type of burnout that affects students specifically.

Thank you for reading this week’s SMASH Blog! Hope your semester is off to a good start, and be sure to check back soon for another post.

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Mental Health During COVID-19

By: Giselle Franco

Finishing off the semester in the midst of a health crisis was certainly not what I thought we’d have to do, but we did. It wasn’t an easy semester to finish, but we had no choice.

By now, it’s likely this pandemic has impacted everyone’s mental wellbeing. If you didn’t think mental health was important, you probably do now. I’m a pretty introverted person, and even for me, being forced to stay at home all day has been difficult. A time when I should be THRIVING is a time when I’m feeling the most stressed and sad.

There are a lot of resources online about how to manage your mental health right now, which I’m sure many of you have seen. Practicing mindfulness and mediation are great ways to cope with stress and anxiety, so they’re definitely worth trying if you haven’t already. What I’m about to share is what’s actually helped me take care of my mind during these times. Hopefully these tips can help some of you as well.

For one, let’s talk about the news. All I really have to say is, watch it if you feel you need to, but otherwise, DON’T! I check in once a day, and then act like it doesn’t exist. If you suffer from anxiety, absorbing all of this negativity is only going to make you more anxious, so try limiting your news consumption.

Next, keep a daily routine. If you’ve never been one for structure, now might be the time to try it out. It can be tempting to just lounge around all day, but what’s been helpful for me is getting up at a reasonable time every day, eating at normal hours, and planning out what I want to do for the day, even if my goals are mundane things like watching a movie and going through emails. I know it’s hard not having the structure of work or school, but maintaining some normalcy will prevent you from feeling sluggish and give you a sense of control during a time where control is really limited.  

Another thing that has been helpful for my mind AND body is going for a walk. It’s kept me energized, reduced my stress, and sharpened my mind. If walking isn’t an option for you, at least try to get some fresh air every day, whether that be by sitting on your porch or in your backyard.

A lot of articles and videos have talked about embracing this free time by trying new things and being your most productive self. If this motivates you, go ahead! Start that blog or podcast you’ve always wanted to start, or engage in a hobby you otherwise wouldn’t. Personally, motivation has been sparse for me these days. Instead, I’ve been getting a lot of satisfaction out of finally crossing items off lists like movies I’ve been meaning to watch and books I’ve been wanting to read. You can find happiness in the small things.

Finally, stay connected! This is probably the most obvious tip, but it’s such an important one. Get on a Skype call with your friends and family. Now is the time when there are no excuses to not “hang out” with someone. Staying in touch with people you care about will instantly lift your mood and keep you from talking to the lamp in your room for social connection, so it’s definitely worth doing!

I can only speak for my own experiences, but I know for people suffering from mental illnesses, these tips may not be the most helpful. The stress of this pandemic may have disrupted vital therapy and worsened existing mental health problems. Here is a great article that outlines how people suffering with specific mental health problems, such as depression, OCD, eating disorders, and more, can cope during this time. Check it out if you are suffering and in need of more resources: https://www.psycom.net/coronavirus-mental-health.

Remember to take things day by day, and remind yourself this lifestyle is not permanent!

[ryersonsmash]

How to Be Productive When Things Are Piling Up

By: Giselle Franco

You’ve just come home after a long day of classes, knowing very well you have to get five essays done in a matter of weeks… But ALL you want to do is binge your favourite show on Netflix. You KNOW you should be getting work done, but you just don’t feel like doing anything productive. 

I’m sure we’ve all been here. In fact, as I sit here writing this blog, in the back of my mind I’m thinking about all the assignments I need to get done before exam season rolls around again. The problem is, I have zero motivation to do any of them. So, how do we push ourselves to get things done, at this point in the semester when we’ve barely just made it through midterms and the end is so close in sight?

Before anything, get yourself pumped up to work. This could mean stretching, going for a short walk, or making a coffee. This will force you out of bed and energize you enough to get started.

Next, organize. Write all your due dates somewhere you’ll see them and set daily goals for each task. For example, maybe you’ll do research on Monday and Tuesday, begin writing the essay introduction on Wednesday, and so on. Having a visual reminder of your goals can be really effective at motivating you to get them done every day, and will help clear out your mental space. 

Once you’re all sorted, make sure to reduce your distractions. Put your phone in another room or turn off notifications. Neutralize your workspace. Resist the temptation to do another meaningless round at the Eaton Centre. And PLEASE, don’t study on your bed. Just don’t. The desk in your room, dining room table, or living room can be great. 

Now comes the hard part. Force yourself to start the damn thing, even if you don’t feel like it. It’s easy to begin with something small. NO, this doesn’t mean writing your name and then going back to Netflix. Rather, pick the least daunting part of the assignment and start there. You’ll gain momentum as you go!

Remember to reward yourself with a break every now and then. You don’t want to burn yourself out. Not only will this ruin your motivation, but it can also lead to more stress and anxiety. However, make sure these breaks are short and spread out, so you don’t lose the motivation to get BACK to work. 

When all else fails, think about what’s at stake. Aside from doing poorly in the class, think about all the money you put into it! Paying thousands of dollars for a degree is a good motivator to try your best whenever you can, at least for me. 

Ultimately, motivating yourself to get things done is going to come down to self-discipline. Your mind is pretty good at telling you when you’re procrastinating, and constantly reminding you of what’s really important. Listen to it!

An important note though. None of this matters if you’re not taking care of yourself in the process. Above all, you need to prioritize your mind and body. Make sure you’re eating healthy as much as you can... even if it means saying no to McDonalds. DON’T pull any all-nighters. If you’re motivated enough, you’ll get your tasks done BEFORE the last minute. Finally, make sure to exercise. When you take care of your body, your mind will be energized enough to focus on what you have to get done. 

Remember, when things get too stressful, take a deep breath and remind yourself that summer is near. Before you know it, you’ll be assignment free and enjoying four months of bliss… unless you have summer school.

  RESOURCES USED

https://www.positivityblog.com/motivate-yourself/

https://www.theodysseyonline.com/tips-motivate-college

https://www.opencolleges.edu.au/blog/2013/09/02/21-ways-motivate/

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Hit Refresh!

It’s officially that time of the semester: we’ve hit the halfway mark with only around two months left until summer. You’ve either finished midterm season or are about to start. Most likely just thinking about those hot summer days is making this cold (literally) and stressful midterm season a bit better.

But, the question is, now that midterms are over what do I do now? 

For me, once midterms finish and a brief moment of relief is attained, it suddenly dawns on me that I am still very behind schedule and the stress bubbles up again. Chances are you’re feeling the same and you are looking for a way to get back into a rhythm. 

It can be a struggle to achieve a balance between your academic, professional, and social lives, especially after you’ve poured your heart, body, and mind into a week or so of midterms. 

So, here are some tips you may find useful while you gear up for another possibly hectic month:

Get back to restoring your energy. Whether this includes catching up on sleep, eating and going back to your pre-midterm diets, or staying hydrated, make sure to reset your system and get that energy back.

You may feel like you're running in circles. It could be the dissatisfaction with your performance and how you handled midterm season or the feeling of giving into old habits or just simply the end goal becoming fuzzy, the list could go on. 

So STOP! Breathe. Take an hour to just fall apart. But come back and then take a moment to observe and see what’s going on. We tend to keep obsessing over the small things that went wrong instead of focusing on what went right. So don't rush to move on from midterms. Instead, keep in mind both the rights and wrongs and learn from them equally. Use what you’ve learned to build your path to a successful winter semester.

Clean up! Declutter your physical and mental spaces. These are what I like to call, midterm mess and residual thoughts.

You just finished a big chunk of the semester and you deserve a reward. So treat yourself whether that’s with food, a night out, Netflix binge or anything that will give you a feeling of accomplishment.

Disconnect to connect! Know that it’s okay to take a few days off to yourself to let your mind and body rest. You need to save energy and get ready to create more as the semester’s not quite over yet. Use this time off to fuel your motivation for the upcoming months.

Put all your thoughts on paper! Instead of having everything jumbled in your brain, visually seeing the thoughts racing around in your mind would help you better understand and remember things. 

If you’re the kind of person who likes to reflect, then the next best step would be planning out a schedule for the two months left. Make sure to not only allocate time for studying but keep time for your extracurricular commitments. Balancing external factors has a direct relationship with your internal emotions and behaviour, so try focusing on your positive achievements. 

Of course, there are so many other ways to hit refresh, and you should use what works best for you. But just remember to take care of yourself and know that even the little steps make a difference! Start small and aim big. Hit Refresh!

- Love, Ryerson SMASH 

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10 Mental Health Accounts You Should be Following on Instagram

By: Annemarie Cutruzzola

Social media has been a controversial topic for as long as it’s been around, especially when it comes to mental health. If you’ve ever been on Instagram, there’s a good chance you’ve seen something that makes you feel bad about yourself in some way. Seeing these kinds of posts multiple times every day can trigger or worsen mental health conditions. Sometimes, a social media detox is exactly what you need. 

But can social media, and Instagram in particular, have any benefits for mental health? 

If used in the right way, social media can help you find a community and build a support system that will lift you up in times of need. Additionally, there is an entire side of Instagram dedicated to posts about mental health. They range from inspirational quotes to educational posts to relatable cartoons. At the very least, following accounts like these can help brighten your feed a little! I’ve compiled a list of 10 suggestions of mental health accounts to follow on Instagram.

1. Let’s Talk About Mental Health - @letstalkaboutmentalhealth 

This account is based on stories, pieces of advice, realizations, and inspiration from real people with mental health issues. Either the post itself or the caption will feature someone’s personal anecdote, and there are some original illustrations thrown into the mix. Their bold aesthetic and distinctive colour scheme will definitely stand out on your feed. 

2. The Blurt Foundation - @theblurtfoundation 

With a mix of thoughtful, well-written captions and curated mental health quotes and illustrations, the Blurt Foundation has a little something for everyone. They also promote their blog posts that cover a wide variety of specific mental health topics, such as environmental anxiety and postoperative depression. A great feature of this account is that they provide image descriptions in most of their captions for followers who may be visually impaired. 

3. Sarah Crosby - @themindgeek 

Sarah Crosby is a psychotherapist on Instagram that goes by “the mind geek.” Her account is comprised of posts featuring “mental health sticky notes,” which are illustrated tidbits of information related to various mental health and emotional issues. The sticky notes provide the basics, but she goes into more detail in her captions. She often makes a series of posts about one topic, which range from gaslighting to myths about suicide to defense mechanisms. 

4. Mental Health Quotes - @mentalhealthquotess 

You’ve probably come across several Instagram accounts that offer “daily inspiration and motivation” like this one. This account posts fairly regularly and there’s a mix of quotes, screenshots from other social media posts, and illustrations- all focused on mental health. A unique feature of this account is their “Vent Sundays,” a weekly post that hundreds of followers comment under and vent about anything going on in their lives and offer support to others. 

5. DLC Anxiety Support - @dlcanxietysupport 

This “anxiety support platform” focuses on issues surrounding anxiety specifically but branches out to address a variety of topics related to mental health, self-care, and wellness. The account mainly reposts illustrated quotes and infographics, but often provides meaningful insight in their captions. They post regularly to their story and also offer coaching sessions via direct message. 

6. Dr. Jenn Hardy - @drjennhardy 

Jenn Hardy is a psychologist with an inspirational Instagram account. Her posts are a mix of short insights on sticky notes and quote graphics. She usually expands her thoughts in her captions, which often include prompts for the readers to think critically about their own situations. However, she does emphasize that while Instagram can provide inspiration and information, it does not replace therapy or genuine relationships. 

7. Project UROK - @projecturok 

Project UROK is an initiative supported by the Child Mind Institute, a nonprofit that helps youth living with mental health disorders. The project is working towards ending the stigma about mental illness and offering support to youth struggling with it. They offer expert mental health support and a platform for young people to share their personal stories about mental illness. Their Instagram account features messages of self-care from followers amongst a colourful collection of inspirational art.�� 

8. Matt Haig - @mattzhaig 

Matt Haig is a British author who has published several books about mental health. His Instagram and Twitter accounts feature well-written insights about mental health, advice based on his own experiences, and sometimes his thoughts on current events. He also regularly posts about his family and updates about his books. 

9. Melissa Webb - @mellow.doodles 

You might come across Melissa’s art reposted on another mental health account. Her pink and yellow theme and unique handwriting create a distinct aesthetic that will probably catch your eye as you scroll. Her posts are mostly illustrated quotes or lists with corresponding doodles, but her talent also extends into her captions which offer personal anecdotes and advice. 

10. SMASH - @ryersonsmash 

Along with regular feel-good posts and stories, our Instagram account has advice about Ryerson-specific mental health resources. We also post about our collaborations and any upcoming events we have. If you’re looking for some tips about starting university, in September we did a series of posts dedicated to advice for first-years! Follow us on Instagram so you won’t miss out on our next bi-weekly blog post. 

Love,

SMASH

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How to Support a Loved One Battling Mental Illness

By: Annemarie Cutruzzola

With mental illness affecting 1 in 4 people, it’s likely that at some point in your life, you or someone you love will experience mental illness. No matter what your relationship is to them, providing support to someone with a mental illness can be challenging and can place a strain on your own mental health. Learning how to best support your loved one is an ongoing journey, so here are some tips we’ve picked up along the way.

A good starting point is to learn more about what your loved one is going through. You can use your good friend Google (as long as you stick to reliable websites!) to find general information, like lists of symptoms or common treatments. Taking the time to educate yourself will build empathy and understanding. Even if you have good intentions, saying things like “just think positively” or “you’ll get better if you try harder” can be hurtful and simply don’t help. It’s crucial to know that your loved one’s mental illness is not about you. If they are depressed, it’s not a failure on your part as a friend, significant other, child, parent, or sibling to make them happy. If their mental illness causes them to isolate themselves, it’s not because they are mad at you. So, making sure you know the basics about mental illness will go a long way.

Mental illness affects people differently, so it might be more beneficial to have a conversation with your loved one. Ask them about how their mental illness affects them specifically. Which signs and symptoms do they usually exhibit? Does anything trigger or worsen it? Do they have coping strategies? Is there anything you can do to support them? These questions are just starting points to help you understand what your loved one is going through and what you can do to support them, whether it’s reminding them to take their medication, offering to go to the doctor with them, or simply being there to listen to them. Keeping these lines of communication open will make it easier for your partner to confide in you, and vice versa.

Even if you have these conversations, people trying to support someone with a mental illness often feel helplessness or guilt about not being able to make them feel better. But it’s important not to underestimate the power of small gestures! You can make their favourite comfort food, listen to them vent, help clean their room, or sit and watch a movie with them. These all send the same message: that you’re here, you love them, and you’re willing to put in the effort to make them feel even the tiniest bit better. Only 25% of people with a mental illness feel that others are understanding about their condition. Simply being there means much more than you might think to someone who is battling mental illness, even if they don’t express it. 

Being there for someone you love is important. However, don’t overlook your own mental health when you’re supporting someone else. Make it a priority, not an afterthought. This relates to the basic principle of the airplane oxygen mask- you need to make sure you’re ok and healthy before you attempt to help someone else. It’s easy for many people to be selfless in situations like this, and to want to do everything they can to help someone they love dearly who is suffering. Encourage them to build a support system that extends beyond you and make sure you have your own too! If you also have a mental illness, or even if you don’t, providing this kind of emotional support can impact your own mental health. This can happen slowly over time, or it can be a sudden, unexpected trigger. You need to check in with yourself, set your own limitations and boundaries, and know when to take a step back. 

Ultimately, it’s not your job or responsibility to “fix” someone. Seeing someone you love suffer can be extremely painful. It might leave you frustrated, confused, angry or heartbroken. There will be good days and bad days, just like in any other relationship. Patience and empathy will be key. But it’s important to remember that no matter what they’re going through, they are still the same person you’ve always loved, and who loves you too.

Thank you for reading, and be sure to check back here every two weeks for a new Ryerson SMASH blog!

[ryersonsmash]

Resolving Internal Conflict

By: Hadie

Feel the feeling but don’t become the emotion

Witness it. Allow it.

Release it.

One of the hardest struggles that we face day by day is the resolution of internal conflict within ourselves. Thoughts and feelings that subside within us become emotions that we fail to acknowledge and end up letting become beliefs that we let roam freely through the days of our lives. I am here to tell you that you don't have to live your life like that, the first step of going to the next level of your life starts with the belief that you can achieve what you want and live the way you want. We all possess a unique gift given to us within our hearts and that gift sometimes gets locked away into an imaginary box that we create based on the environment/circumstances around us. Solving any sort of internal conflict that you may be facing in life starts by feeling that unique power given to you and allowing it to be released the way it was supposed to be released. You have to really look deep inside yourself and acknowledge what you’re feeling to allow that to happen. Sometimes you may even feel that everything you feel isn’t even worth it but you know what, you are worth it. Sometimes the hardest struggles that we may face are the ones that end up leading us to the best places. So take a step back from whatever you are feeling or facing and acknowledge yourself first. Acknowledge your beliefs, feelings and the place you are at right now, then believe you can get through whatever you are facing. This is so important to realize in life as soon as you can because it can help you achieve the biggest goals you set for yourself and get through anything you think might be obstructing your dreams or vision. You are definitely worth it, so act like your worth it all the time.  

Check out this link for more tips;

https://www.calmdownmind.com/resolving-your-inner-conflicts/ 

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The Impact of Irregular Sleeping Patterns

By: Nuzat

As we approach October, the distinct aroma of pumpkin spice lattes is infused in the air along with sleep deprivation, caffeine and stressed out students. With midterms just around the corner, it is important for us to be mindful of our mental health and sleeping patterns. 

There is a significant correlation between sleeping patterns and mental health. A healthy sleeping pattern is essential for optimal mental health. However, a majority of university and college students present irregular sleep-wake patterns and get insufficient sleep throughout the night. Undeniable, irregular sleeping patterns can be quite detrimental for mental health. Studies have found that decreased sleep quality has been correlated with higher levels of depression, anxiety and stress.  

Sleep is essential for restoring the body and mind. There are two main stages of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). The NREM stage involves deep sleep and allows the body to drop it’s temperature, relax the muscles and decrease the heart rate. This stage is vital for enhancing immune system functioning. The REM stage includes dreaming and causes the body to increase its temperature, blood pressure and heart rate. This stage is essential for improving learning, memory and emotional health. Studies have found that chronic sleep deprivation can be linked to altered brain systems and neuroendocrine systems that is akin to the changes found in stress related disorders. These changes may include reduced sensitivity of serotonin receptors as well as a change in the management of the hypothalamic-pituitary-adrenal axis. Ultimately, sleep deprivation may lead to impaired physical and mental functioning. 

So how can you proactively improve your sleep schedule?  

Caffeine intake

Caffeine is a stimulant, which gives the body a surge of energy. Studies suggest that consuming caffeine six hours before sleeping can negatively impact the quality of sleep. Limiting caffeine intake as well as consuming it earlier on in the day can help reduce some of the detrimental effects of the drug. 

Exercise 

Exercising has been linked to better sleep quality. One study positively related weight lifting to improved sleeping, strength and quality of life as well as decreased symptoms of depression. 

Sleep hygiene 

Sleep hygiene refers to a fixed agenda of behaviours. This includes maintaining a regular sleep schedule. Setting a regular sleep schedule involves sleeping and waking up at a consistent time, every day. Sleep hygiene also includes limiting noise and distractions from the sleeping environment, practicing relaxation and mindfulness-based stress reduction as well as limiting substances such as caffeine, nicotine and alcohol. 

Be sure to take care of your mental health with getting a healthy amount of sleep! And good luck with all your midterms ☺  

[ryersonsmash]

Ryerson University. Toronto, ON.

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Source: mindblissapp on ig

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Perfectionism

Have you ever heard of perfectionism? It is a personality trait that is characterized by high personal standards, as well as critical evaluations when one does not meet these high standards. Is perfectionism helpful or hurtful? This question is an on-going debate amongst researchers. It is suggested that perfectionism can be beneficial when the pursuit of high achievement is not associated with harsh self-criticism. In contrast, setting too high, potentially unattainable, standards, determining one’s self-worth based on attaining standards, and concern about rejection if unable to meet standards, can have adverse consequences.

Clinical perfectionism is proposed to be a risk factor for various mental health disorders including anxiety, depression, and eating disorders. A recent study by Curran and Hill (2017) investigated changes in the prevalence of perfectionism from 1989 to 2016 in college students from Canada, the United States and Britain. The authors suggest three cultural shifts that may be responsible for an increase in the prevalence of perfectionism. (1) There is a greater emphasis on competitiveness, individualism, and unreasonable standards of the perfectible self. The authors explain that young individuals have become preoccupied with social comparison and are turning to materialism to perfect their lives and social media to create a ‘perfect’ public image. (2) There is a growing misconception that one’s status, wealth, and achievement is related to one’s personal value. With greater pressure to succeed comes more competition; for the best schools, programs, and jobs, making society’s expectations unattainable to the majority. (3) There is accumulating evidence that parental expectations and criticism have increased over time and that this is contributing to an increase in perfectionism. More frequently than before, parents are internalizing their children’s’ successes and failures. For instance, if the child is unable to succeed the parent interprets this to mean that they failed as a parent. As a result, parents are encouraging, if not pushing, academic success in order to secure their children a successful future. Thus, high expectations and criticism from parents can lead to children developing perfectionistic traits.

The verdict of the research study? The prevalence of perfectionism in college students was found to be increasing over time in all three countries. Of interest, there is growing research that suggests perfectionism leads to the development and maintenance of different psychological disorders, including depression, anxiety, obsessive-compulsive disorder, personality disorders and eating disorders. In sum, changes in society’s values over the past couple decades may be contributing to an increase in perfectionism in college student, which could be related to greater prevalence rates of other psychological disorders.

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Mindfulness and Mental Health

Mindfulness based interventions have begun to spread from their original Buddhist traditions into current Western mental health practice. The theoretical premise of mindfulness is that through practicing mindfulness, individuals see reductions in their reactions to unpleasant emotions and become more reflective of their experiences. These changes lead to reductions in mental health symptoms such as anxiety and depression.

Mindfulness is a mental state that is characterized by a non-judgmental stance of sensations, thoughts, and external events. The individual practicing mindfulness pays attention to the present moment and encourages openness, curiosity, and acceptance. Mindfulness contrasts with the majority of our lived experiences, as we mindlessly move through the activities in our day. Alternatively, when we do choose to pay attention to our experiences, we are often reflecting on things we should have done differently and being critical of ourselves. Mindless states have been found to be harmful to mental health, which is worrisome due to the amount of time we spend being mindless. Researchers have found that mindless states are actually predictive of unhappiness. Further, being able to keep your mind on the present moment was found to be associated with better psychological well-being.

Mindfulness is a both a skill and a practice. Many individuals do not attempt mindfulness until they are in a distressing situation with a variety of mental health symptoms. Imagine trying to run a marathon without ever putting in any training runs! Mindfulness is a practice that involves multiple training runs that will prepare you for when difficult situations arise in your life. There are a variety of practices that can be used for increasing mindfulness (e.g. through sitting meditation, yoga, or other mindfulness exercises). 

The Ryerson Athletic Centre offers two free yoga classes for students on Wednesdays at 12:10pm and Friday at 1:00pm.

For more information visit:  http://www.rec.ryersonrams.ca/ViewArticle.dbml?&DB_OEM_ID=22310&ATCLID=204919891&DB_OEM_ID=22310