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Create your personal mantra for the new school year

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As a new school year begins, you are presented with a host of new opportunities. From sampling different courses to meeting new friends, you can choose how you would like the school year to unfold. 

You can also be intentional about how you would like your inner experience to unfold. New beginnings are a great time to ask yourself: 

  • What qualities would I like to grow in my life? (Think: calm, love, or trust.) 
  • What qualities would I like to release? (Think: worry, fear, or stress.) 

Everyone’s answers to these questions are unique and can be used to create a personal mantra. 

How to use a mantra to set mindful intentionsMantras are syllables, words, or short phrases that are repeated to encourage positive transformations. While the origin of mantras is largely spiritual (they’ve been used for thousands of years), today they’re often used in mindfulness exercises in non-spiritual communities as well. 

Setting aside time to meditate can help you discover your mantra. During a meditation, reflect on what personal quality you would like to cultivate or release. This becomes your mantra. 

You can also pair your mantra with your breath: As you breathe in, mentally whisper a quality you would like to cultivate. Allow that to focus or “anchor” your attention for some time as you metaphorically breathe in that quality. Then, shift your attention to the exhale. As you breathe out, mentally whisper a quality you would like to release. Spend some time with your attention anchored to the exhale and the quality you want to release. 

inhale/exhale graphic | mantra meditation

It’s natural for more than one quality to come to mind when choosing your mantra. If this happens, try to narrow it down to one for the inhale and one for the exhale. This allows the meditation to remain simple, relaxed, and focused. 

Unlike a math test, there are no right or wrong answers when it comes to personal mantras. The key is listening to your heart about what feels most authentic to you. 

Use this guided practice to explore a mantra meditation.



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4 ways to create personal space when you live with roommates

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When you live with others, carving out some personal space in your home is essential—it maximizes your ability to concentrate, express yourself, and decompress from the stresses of student life. Whether you live in a residence hall, at home with family, or in an off-campus apartment with roommates, making a shared living space your own is key to succeeding academically (and mentally) this semester. Here’s how.

desk icon | personal space

1. Create a designated study space in your home

Find a nook in your bedroom, living room, or kitchen—preferably at a desk or table. If your chosen study space is in a common area, be sure to talk with your roommates or family ahead of time to determine which area will be used for studying and at what times so you don’t get interrupted when you’re in the zone.

“I let my family know that I need a few hours to complete my work and I cannot have them come into my room where the computer sits.”
—Maritza O., first-year graduate student, Metropolitan State University of Denver, Colorado

Studying in bed may cause our brain to associate the bed with stimulating or stressful activities rather than sleep. Using your bed only for sleep (and other bedroom activities) helps strengthen the mental connection that associates your bed with sleep, so your brain knows not to rev up when you’re trying to wind down. In fact, strengthening our brain’s association between our bed and sleep—and weakening its association with stimulating activities—is a common insomnia treatment called stimulus control therapy.

icon of three people | personal space2. Manage distractions

It’s inevitable that other people will be around when you’re studying, at least some of the time. More than 40 percent of respondents to a recent CampusWell survey say that managing distractions is one of the hardest parts about living with other people. 

“The biggest challenge that I face when I’m trying to study is my friends or classmates wanting to talk to me.”
—Brandon P., third-year student, Troy University, Dothan, Alabama

  • Let the people you live with know that when they see you in your chosen study spot, you are effectively hanging up a “do not disturb” sign.
  • Wear headphones—this can work as a visual cue to others to give you some space while simultaneously drowning out ambient noise.

clock icon | personal space3. Establish clear boundaries

Sit down and talk to the people you live with to create ground rules about things like quiet times and cleaning schedules. You can even write up a contract (to keep it casual, write it on a white board or get crafty with a poster board). Doing this early on, before you’re deep into the stresses of the school year, can prevent conflict later.

“I try to communicate openly and honestly with my roommates about my expectations or study needs.”
—Micah T., fourth-year student, Stanford University, California

sample roomie guidelines | personal space

Sample roomie guidelines:

Quiet study hours

Monday–Thursday: 4 p.m.–9 p.m. 

Saturday: 10 a.m.–12 p.m.

Sunday: 1 p.m.–5 p.m. 

Bathroom cleaning

Jen—every other Sunday 

Maikha—every other Wednesday   

Kitchen cleaning

Jen—every other Thursday 

Maikha—every other Saturday

picture frame icon | personal space4. Make the space feel like your own

“It is really important for me to personalize my space,” says Katie T., a fifth-year student at Stanford University. “I put up posters of things I like, and I keep sticky notes around to remind myself of positive affirmations and to connect with my values and personal goals. I’ve learned it is important to make sure my environment fosters a robust connection to my internal self.”

  • Hang your favorite poster, tapestry, or artwork.
  • Go shopping with your roommate for shared items such as couch pillows or kitchen gadgets.
  • Decorate the walls or your workspace with pictures of your friends, family, or pets.
  • If away from home, bring a meaningful item from your childhood, such as a crocheted blanket your grandmother made or a souvenir from a family trip.

“I live with my wife, so I don’t mind us sharing space, but I have my own work area that is just for me. I like to use cute decorations or colors that are specific to me so I feel the space is personalized. I also like to keep my favorite small snacks at my desk!”
—Rachael T., second-year student, Wake Technical Community College, Raleigh, North Carolina



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Understanding self-harm and strategies for coping with emotional pain

Depressed man on bed at home | self harm prevention

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When emotional pain becomes too much, many people don’t know what to do. For some, the only answer is inflicting physical pain on themselves. 

Self-harm, or non-suicidal self-injury (NSSI), is the causing of intentional pain, injury, or damage to one’s own body. Common forms include cutting, bruising, or burning, but self-harm also includes other actions, such as punching walls or pulling out hair with the intent of injuring oneself. (Note: This is different from trichotillomania, or obsessive hair pulling, which focuses instead on the act of pulling and not the injury that comes from it.)

Using self-harm as a method for coping with emotional pain can be hard to wrap your brain around if you’ve never experienced it firsthand. The negative stigma that surrounds it can make it even harder to talk about. But understanding self-harm can help clue us in to the complexities of our own and others’ experiences. 

Getting to the root of why self-harm feels like the only option can lead to healthier ways of handling life’s stressors, however they manifest.

Why do some people self-harm?

“There’s a symbolic component that’s pretty powerful,” says Dr. Janis Whitlock, Professor Emerita of Cornell University and Director of Cornell’s Self-Injury & Recovery Resources Research Program. “People who self-harm describe this broad, amorphous set of emotions and then translate those emotions to one space on the body to experience healing.”

Some people self-injure to feel more in control when navigating difficult emotions or feeling triggered by something, such as a break-up, being bullied, or unhealthy family dynamics. “My son would self-harm on a regular basis in middle school,” says a second-year student at Utah State University in Logan. “He had a very traumatic experience in life, and I think this is how he dealt with the way he was feeling.”

“People who self-harm describe this broad, amorphous set of emotions and then translate those emotions to one space on the body to experience healing.” - Dr. Janis Whitlock, Professor Emerita, Cornell University

There are other factors that can increase the chances that an individual will start self-injuring. “Anything that increases a perceived sense of emotional trauma or hurt can increase someone’s risk of NSSI [self-injury] behaviours,” says Dr. Whitlock. These factors might include:

  • Another mental health diagnosis (e.g., research shows there is a high co-occurence of self-harm and eating disorders).
  • A history of trauma, abuse, or neglect (e.g., a 2020 study found that individuals who reported childhood maltreatment were more likely to commit self-harm).
  • Marginalized or misunderstood identities (e.g., research shows LGBTQ2S+ individuals, particularly those identifying as transgender and/or bisexual, are more likely to self-harm).
  • Substance use (e.g., a 2019 study found long-term substance use to be a significant predictor of self-harm).

Is self-harm related to suicidal intent?

Not always. A major aspect of NSSI is in the name: non-suicidal intent. For people unfamiliar with self-harm, it can be hard to understand how hurting oneself is not the same thing as wanting to die, and pinpointing someone’s intent with self-harming actions might feel impossible. However, understanding intent is important when it comes to helping someone who self-injures.

Another important note is that abusing alcohol and drugs is not considered a form of self-harm, but it can exacerbate the problem.

How to seek help for self-harm

If you struggle with self-harm, think about how you can redirect that thought process and energy into something different. Here are some ways to do that.

Reconnect with your body

One way to regulate your emotions is by getting back in your body through movement. This can help redirect the energy that comes up when you’re feeling self-harm urges. You could play loud music and dance around in your home (I do this regularly), go to the rec centre, or take a walk outside for 10 minutes.

  • Sink your heels into the floor and focus on how the ground feels.
  • Play with an animal.
  • Grab a chunk of ice and hold it in your hand.
  • Light a scented candle and focus on the scent.
  • Grab a snack—something with a strong taste, if you can—and let the flavour distract you. (I once had a therapist recommend biting into an onion: awful, but effective.)

There are plenty of other options out there for navigating difficult emotions. “Breathing exercises, fidget toys, and journaling can all help,” says a second-year student at Arapahoe Community College in Littleton, Colorado. Coming up with a list of options ahead of time can help, so it doesn’t demand too much mental power in the moment. Possible activities include:

  • Creating artHeadphones gif | self harm prevention
  • Reading
  • Listening to a podcast
  • Calling a friend
  • Playing a video game
  • Working on a jigsaw puzzle
  • Playing your favourite song

Ask for help

First, acknowledge that asking for help might feel scary or intimidating—especially if you’re having trouble recognizing that self-harm is something you’ve been using to try to cope. “People often don’t reach out if they deny there’s an issue,” says Dr. Whitlock. “Be honest with yourself about what’s going on and what support you need.”

When you decide to reach out, start with someone you can trust. This might be a friend or family member who you’ve spoken to about your mental health before, or a staff or faculty member on campus. “Find somebody—one person—to confide in, just to hear yourself say the words,” says Dr. Whitlock. “It’s helpful to start telling the story to someone.”

“I decided to go to counselling to cope with my self-injuring tendencies. Every session I attended helped me gain the confidence to be myself and, most importantly, to love myself. Don’t be afraid to seek help.” - First-year student at California State University, Channel Islands

Work with a therapist

Having a large support system is incredibly helpful, and a therapist can be part of that. “If the self-harm is chronic, it’s probably going to be hard to stop without therapeutic support,” says Dr. Whitlock. A therapist can help you come up with different coping skills to try, and regular appointments create a space for you to check in with yourself and be honest about what you need.

The type of therapy you engage with is also important. “Look for therapists that are familiar with dialectical behavioural therapy (DBT) or other modalities that focus on bringing one’s attention and thoughts out of the past or future,” says Dr. Whitlock. DBT is the most common form of therapy recommended for self-injury, but any format that strengthens your ability to stay in the present moment can be helpful. Remember, the ultimate goal is to find avenues that help you feel better.

“I didn’t want to feel hopeless and alone anymore,” says a first-year student at California State University, Channel Islands. “I decided to go to counselling to cope with my self-injuring tendencies. Every session I attended helped me gain the confidence to be myself and, most importantly, to love myself. Don’t be afraid to seek help.”

For immediate crisis support contact Wellness Together Canada by texting WELLNESS to 741741.



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Take your workout outside with this quick and effective bodyweight routine

woman stretching outdoors

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Summertime is a great opportunity to change the setting of your workout. Take advantage of the weather and get outdoors! Even on an overcast day, walk or jog to the local park and find a picnic table or bench. These are often associated with leisure activity, but they are great (and free) tools for fitness.

Complete the following exercises in order for a quick and effective bodyweight workout.

Alternating touches

Begin with one foot on a bench, curb, or rock and one foot on the ground. A lower object is more suitable for beginners. Push with both legs to hop and simultaneously switch feet. Repeat in a controlled, alternating fashion. This will raise your heart rate similar to jumping jacks. Complete 20 total touches.

Step-ups

Centre one foot on a bench. Press through the heel of the elevated foot to lift your body, bringing both feet onto the bench. Keeping one foot on the bench, lower the other foot back to the ground. You can either keep one foot elevated for multiple repetitions before switching or alternate the leading foot. This is an excellent way to work each leg individually. Complete 10 step-ups pushing off of each leg for a total of 20 step-ups.

Tabletop crunches

Sit on the edge of a picnic tabletop. Extend your legs and lean back. Bend both knees and bring them towards your chest by squeezing your abdominal muscles. Extend the legs to their starting position but keep your feet off the ground and repeat the movement. Holding the edge of the picnic table top with each hand will help you stay balanced and focused on the movement. Complete 10–15 repetitions.

Incline pushups

Place your hands on the edge of a bench or picnic table top. The higher the surface, the easier the pushup. Feet remain on the ground. Hips should be neutral so that you form a straight line from the shoulders to the feet. Bend your arms to lower your chest. Your arms should bend to about 90 degrees before pressing to bring your body back to the starting position. Complete 10 pushups.

Incline mountain climbers

The starting position is the same as that for incline pushups. Bring your right knee toward your chest, then return it to its original position while bringing your left knee toward your chest. This should be a quick, alternating movement. This exercise acts as a “finisher” and challenges the entire body. Repeat for 20–30 total repetitions.

Rest 1–2 minutes and repeat for 2–3 rounds.

*Avoid exercising outdoors on particularly hot and humid days to help prevent dehydration. Always have water available.



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9 tips for building a résumé from scratch

resume vector on blue background | tips on building a strong resume

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Staring at a blank Word document and willing it to transform into a killer résumé can cause anyone stress—no matter how much experience you have.

“I struggle with making my limited experiences sound valuable (i.e., identifying my skills and presenting them in a way that exemplifies my ability to learn, be trained, or do the job well).”
—Emily, fourth-year student, Portland State University, Oregon

Think of it this way: Sitting down to make or update your résumé is a chance to show off all your hard work and think specifically about your career goals. With the right tips, building your résumé doesn’t have to be a daunting activity—it can actually help remind you of everything you’ve accomplished so far.

To fix up your résumé, follow these tips and check out our sample résumé below.

1. First, make a list

  • Make a detailed list of all your professional, educational, and extracurricular experiences. 
  • Save this list. It might come in handy in the future if you need to fill out a form for your complete work history.
  • Highlight the best stuff—especially anything that’s relevant to your intended career.

2. What to spotlight

This is what hiring managers focus on when they read a résumé: 

  • Your name
  • Your education
  • Your current job
  • Your previous jobs

Make sure these items are easy to find, and remember to include dates (including your expected graduation date).

3. What to include

  • Specific accomplishments, quantified wherever possible. (You can use the list you made for reminders.)
  • Skills needed for the role you’re applying for (e.g., Excel, Adobe Photoshop) 
  • Remember—you don’t have to provide extensive details on everything you’ve ever done on your résumé. You’ll have other opportunities to share these details in cover letters and interviews.

“The résumé shouldn’t be one’s entire life story,” says Dr. Darby Scism, Executive Director of the Career Centre at Indiana State University in Terre Haute. “It’s a snapshot of your most significant work and professional experiences, accomplishments, and skill sets.”

Be selective…

A résumé is a marketing document. If a piece of data you’re including is not relevant to the type of work you’re seeking, there’s no harm in leaving it off.

This is especially true of volunteer work, training you have completed, or other activities. If you keep it in, do so in a way that does not dilute the focus of your résumé.

…But not too selective

Don’t leave out relevant experience, accomplishments, and credentials just to make your résumé shorter.

But do keep it to one page—two if you feel you absolutely need it. Ideally, one page is all it should take to communicate to an employer that you know what skills they’re looking for (and that you can bring those skills to the position).

4. What to avoid

  • Buzzwords that don’t really say much, like “passionate,” “excellent,” or “successful.” Let your skills and experiences speak for themselves. 
  • Terms like “references available upon request” are implied. Delete them to save space.
  • Typos. No self-respecting résumé can recover from a typo. Find a detail-oriented friend, print your résumés, and proofread them for each other from bottom to top. Then do it again with someone else.

“I send my résumé out to friends or family to review and make suggestions before I send it to an employer.”
– Elda C., first-year graduate student, Northcentral University, San Diego, California

5. Keep it simple and easy to scan

  • Use bulleted lists instead of paragraph descriptions. “The résumé needs to be easy to read, with clearly marked section headings and bullet points,” says Dr. Scism.
  • Use an easily readable font.
  • Always send your résumé as a PDF to ensure your formatting stays pristine no matter where it’s downloaded.
  • Don’t stress over the design. “A lot of students are told it’s about design and standing out, but it’s really about readability,” says Nicole Isenhour, Executive Career Consultant with Point Road Group in New York City. “Having your prospective employer be able to find everything they need to within 30 seconds is a little more important than making it pretty.”
  • Avoid shading. “It can come out as too saturated and illegible on some printers,” Isenhour explains.
  • As a general rule, don’t include your social insurance number, nor any information about your race, ancestry, place of origin, colour, ethnic origin, citizenship, creed, sex, sexual orientation, record of offences, age, marital status, family status, or disability in a résumé. However, in rare circumstances, a photo may be requested if it is a bona fide occupational requirement (e.g., for an acting job)—but don’t otherwise include a photo.

Here’s a sample résumé that gets it right

6. Include a summary

Within the first few seconds of reading your résumé, an employer should have a clear understanding of the type of position you are targeting. The best way to accomplish this is by writing a concise summary section, sometimes called a career objective statement.

The career objective should include:

  • The type of work you’re seeking
  • The specific job or field
  • The skills you’re contributing
  • The value of those skills to the company

“This section can take up a lot of space and is often poorly written. Many of these details are included in a cover letter and can be removed from the résumé. However, if there is no cover letter, a career objective statement is necessary.”
—Kara Renaud, Career Services Resource Coordinator at Brock University, St. Catharines, Ontario

7. Demonstrate commitment to your career goals

Include details on your résumé that show investment in the type of career you want to pursue, such as:

  • Courses that are relevant to the work you’re targeting
  • Relevant projects and extracurricular activities
  • Memberships of relevant professional organizations (to enhance your credibility)*

*Tip: Consider joining professional organizations to connect with mentors or network with people in your field of interest—not just to give your résumé a boost. Many professional organizations offer free or discounted membership to students. 

8. Mind the details

  • Add space between sections.
  • Use bullet points.
  • Use different size fonts:
    • 14–16pt for headings
    • 12pt for primary text
    • 10–11pt for bullet points
  • Consider elements like horizontal lines, columns, or other design elements—but make sure it looks professional, not cluttered. Before you send it anywhere, print a black-and-white copy to make sure everything is legible.

9. Demonstrate your positive traits in action

Use examples from your work history or your education. E.g., “Reorganized the office at City Animal Rescue, creating a filing system that saved two hours daily.”

Show how your previous employers benefited from your work. For some positions, this can be challenging, but you should still make an effort. 

For example, don’t just write, “Helped with clerical tasks.” Instead: “Assisted with clerical tasks, saving teachers four hours daily and enabling them to spend more time with students.”

Bulleted accomplishment statements are more user-friendly than paragraphs.



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Ask the sexual health expert: “Do you have resources for same-sex family planning?”

vector of three lgbtq families waving rainbow flags | same sex couple family planning

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—Jessica V., fourth-year student, Metropolitan State University of Denver, Colorado

There are so many ways for lesbian, gay, bisexual, transgender, queer, and two-spirit (LGBTQ2S+) folks to start families today. Not too long ago, the options were limited to adoption, surrogacy, and pregnancy. Today, there are many more biological and non-biological options available for family planning. 

LGBTQ2S+ family planning options

Artificial insemination (possible when at least one partner has a uterus)

A sperm sample is inserted into the cervix by a medical professional with the intention of creating a viable pregnancy. The sperm sample can be from one of the intended parents or from a donor.

In vitro fertilization (possible when at least one partner has a uterus)

The process of ovulation is stimulated by hormones to generate “usable” egg samples. These eggs are extracted from the ovaries and, in a laboratory setting, fertilized with sperm. The fertilized egg is then implanted into the uterus with the intention of creating a viable pregnancy.

Surrogacy

A third-party individual, often someone outside of the family unit, acts as a host for a pregnancy. Surrogacy is often used in conjunction with artificial insemination or in vitro fertilization, particularly for families who struggle to carry healthy pregnancies to term.

Adoption

A process where a family becomes the legal guardian of a child. The child’s biological parents forfeit their parental rights.

Fostering

Similar to adoption in that the foster family acts as the caretakers for a child, but the child’s biological parents retain their parental rights. However, foster parents are not guaranteed adoption, and most foster situations are temporary. 

happy lgbtq family at home | same sex couple family planning

Questions to consider before starting a family

Starting a family is a big step that requires a lot of planning. Some questions to consider include:

  • What options are available to me and my partner? 
  • What options are viable based on my partner and my anatomy? 
  • How much does my preferred choice cost? Note that many of these options are very expensive. 
  • Are there any medical issues to consider that might affect my decision?

Consulting an LGBTQ2S+ family lawyer may also be beneficial; they’ll be familiar with laws and necessary protections in your province. 

LGBTQ2S+ family planning resources

With a lot of different information out there about family planning, it can be difficult to know where to get started. Here are a few resources that can help guide you on your journey: 



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How to cultivate a sense of belonging on your campus

diverse friend group on campus | benefit of belonging to a community

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I remember showing up to my first college class, thrilled beyond belief at starting this new chapter in my life, and then the dread that came with a sudden realization: I didn’t know anyone in that classroom. Would they be nice? Did I look friendly enough? Were they interested in what I had to say?

It felt dramatic at the time, but in hindsight, I understand I was looking for something that’s tied to our very human nature: finding a community. “The need to belong is a fundamental human motivation,” says Dr. Maithreyi Gopalan, Assistant Professor of Education and Public Policy at Penn State in University Park.

Unfortunately, there’s no guidebook on how to connect with others. Intimidating? Maybe. Impossible? No way. Finding your people requires you to put yourself out there, but the reward of getting to be fully yourself with people you vibe with is so worth it. 

What makes belonging so important?

People search for communities that align with various aspects of their identity every single day. It’s why you spend hours watching TikToks on your “For You” page and scrolling through posts on Instagram. As a student, the search for community might look like joining a club, playing with an intramural team, or putting together a study group with friends. 

But why do we have this drive to be part of a larger community? And why does it matter?

diverse friend group eating pizza in park | benefit of belonging to a community

Feeling socially connected is tied to your physical and mental health, according to a 2020 study published in SSM—Population Health. People with a stronger sense of connection to their community also reported better health compared to those who said they had a weak sense of belonging. It’s good for your grades, too: A study published in 2020 in Science Advances found that a stronger sense of belonging is associated with a higher GPA and a greater likelihood of completing your degree.

“In a whole line of studies, we find that college students who feel more belonging to their campus are able to stay resilient to the barriers all students face during an important transition in life,” says Dr. Gopalan. “They are able to seek mentorship, feel more academically and socially integrated, and therefore perform better and stay enrolled.”

The progression of the COVID-19 pandemic is having an impact on mental health, and students are reporting lower feelings of belonging than in previous years. Comparing data from November 2019 to May 2020 (before and after the COVID-19 pandemic began), a U.S. study found that while virtual learning may have provided a buffer and safer environment for students belonging to marginalized populations (e.g., LGBTQ2S+, first-generation students), they still reported a significantly lower sense of belonging than their peers.

Ideas for finding your people

When I was in college, I tried out lots of different organizations; with each one that didn’t work out, I found myself getting more and more dejected. But when I finally connected with a group in my second semester, it was a huge weight off my shoulders, and I found post-secondary life to be much more enjoyable.

If you feel like you’re in the same boat, don’t worry. There are lots of ways you can go about building your community. Remember that patience and optimism are key; it may take time and trying many different things to build a sense of connection with new groups or people.

Check out campus events

Universities organize tons of events every year, most led by different student organizations looking to grow and add to their membership. “Find a student organization or two that you are interested in and engage,” says Anthony H., a fourth-year student at Metropolitan State University in Denver, Colorado. “Having a common interest to anchor yourself is a good start.”

When you find an event you like, show up for a bit. If it’s not your vibe, feel free to excuse yourself. (I usually came prepared with the “I have to study for a class” phrase because leaving an event early always felt awkward to me.)

Start with a shared identity

For many of us, college or university exposes us to a more diverse range of people than we may have encountered growing up. It can be overwhelming, but one place you can start is by looking for people who share your identity. These can be those traditional identifiers—being a person of colour, a member of the LGBTQ2S+ community, a science major— but it can also be about more specific interests. Some aspects of identity to think about are:puzzle pieces on beige background | benefit of belonging to a community

  • Cultural identity (e.g., nationality, ethnicity, religion)
  • Personal interests (e.g., Spanish literature, politics, stand-up comedians)
  • Hobbies (e.g., drawing, jigsaw puzzles, running)

Visit student resource offices

If you’re having a hard time navigating the different options, visit student resource offices. They can point you toward events and organizations related to their offices and might be able to arrange one-on-one meetings with students who have similar passions.

You can also reach out to the faculty you see every day. “Go to office hours and interact with your professors,” says Greta J., a graduate student at The College of St. Scholastica in Duluth, Minnesota. “Asking questions and getting to know them as people has helped me feel connected to them and thus the campus.”

Make use of virtual avenues

Generating a community is challenging, and the pandemic has made it even more so. The good thing is that in addition to classes and meetings going online, other opportunities are also now more accessible virtually, such as:virtual meeting icon | benefit of belonging to a community

  • Online book clubs
  • Game nights (virtual tabletop RPGs, Jackbox TV, video games, etc.)
  • Virtual movie nights using group streaming features
  • Study groups
  • Community action events

“Virtual events add so much convenience,” says Melania B., a second-year student at Glendale Community College in California. “There is no commute and these events can provide a more comfortable and pleasant experience for people who have social anxiety.”

Get familiar with the community

It’s easy to get wrapped up in the campus microcosm, but don’t forget that the surrounding city is part of your community, too.

friends playing minigolf | benefit of belonging to a community

  • Local restaurants
  • Nonprofits you can volunteer with
  • Dog parks (if you have a dog—or even if you don’t)
  • Movie theatres (I made a good friend waiting in line for an early showing of a Marvel movie)
  • Museums
  • Botanical gardens
  • Open-mic nights at the café or library
  • Faith-based organizations

Know that you’re connected to a community of people feeling the same as you

It’s good to actively try to establish your community, but you never know when a connection will spark. So stay open to new opportunities. “Know that you are not alone in facing the challenges of navigating college and that, with time, it gets infinitely better,” says Dr. Gopalan. “Stay enrolled and engaged, and build communities that you are proud to belong to and feel a part of.”



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Diner favourites at home: Grilled cheese and oven-baked fries

Grilled cheese and fries | healthy grilled cheese recipe

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Are you a master or disaster in the kitchen? Most likely, you’re somewhere in between. If the thought of moving beyond the microwave creeps you out, that’s all the more reason to get the hang of basic cooking techniques and quickie recipes.

Your prep-it-yourself options go way beyond salads (not dissing salads—just saying). Want some grilled cheese with those fries? Here we demo a revamped version of the classic comfort meal.

Gooey cheese melted between two slices of bread: Can it get any better than that? Actually, it can.

How we amped up this grilled cheese

Ingredients

Veggies

The fresh tomato adds a burst of flavour, Vitamins A and C, and lycopene, an antioxidant. We’re sneaking in a bit of spinach too, because it’s packed with nutrients, including magnesium, calcium, zinc, iron, manganese, Vitamins A and C, folate, and fibre. You can hardly taste the spinach, so even if greens aren’t your thing, this likely will be.

Bread

Go for a whole-wheat or wholegrain bread. This crisps up nicely like a grilled cheese should, provides a sturdy base to balance the melting cheese, and adds fibre and antioxidants. Look for bread that has whole grains or whole-wheat flour listed as the first ingredient and contains at least three grams of fibre and three grams of protein with little to no added sugar (aim for less than three grams of sugar) per serving.

Cheese

What’s not to love? Cheese is flavourful, it melts into ooey gooey glory, and it tastes ridiculously good. It’s got protein and calcium, but it falls a little short on the nutrition front due to the high fat content. The solution? Choose a strongly flavoured cheese, so a little goes a long way. Our favourite for grilled cheese is sharp cheddar. Other options: Swiss, pepper jack (for a spicy kick), goat (if you’re feeling adventurous), or crumbled feta. You can also use dairy-alternative cheeses made from soy or almond.

  1. Rinse the tomato under running water.
  2. Cut it into slices.
  3. Assemble the sandwich. Use two thin slices of sharp cheddar (or whichever cheese), tomato slices, and a handful of baby spinach leaves.
  4. Spray or spread a thin layer of oil in the frying pan. Turn a burner on to medium-high heat and let the pan heat up for 1–2 minutes.
  5. Place your sandwich in the pan. Using a spatula,  press down on it to ensure the underside is crisping up.
  6. Periodically check the bottom of the sandwich. You want it to turn brown but not burn. Once it’s a crisp brown colour, flip the sandwich and reduce the heat to medium-low. If you find that your bread is turning brown very quickly, turn the heat down further. Once the second side is brown, flip the sandwich over again and heat for another 30 seconds, or until the cheese is melted.
  7. Remove the sandwich from the pan, slice it in half, and artfully arrange it with the oven fries for your social media pic.
  8. Eat. Savour. Be happy. Watch those likes accumulate.

Grilled cheeseassembly | healthy grilled cheese recipeClose up of finished grilled cheese and fries | healthy grilled cheese recipe

Oven-baked fries

Ingredients

Serving size: 2

  • 1 Russet potato (the long brown kind) or sweet potato (higher in nutrients than a regular potato)
  • Canola or olive oil (the spray cans work great, or you can use the regular liquid version)
  • Salt & pepper (to taste)
  • Spices & herbs if desired (try any combination of rosemary, garlic powder, onion powder, paprika, or oregano)

Supplies you’ll need

  • A sharp knife for chopping
  • Chopping board
  • One large baking sheet
  • An oven (toaster or conventional)

  1. Preheat the oven to 450° F (235° C). A toaster oven works for this too (use the conventional oven or bake setting).
  2. Rinse the potato under running water, and scrub with a clean brush or dish towel.
  3. Chop the potatoes into matchstick shape (as shown).
  4. Lightly oil a baking pan with olive or canola oil. Alternatively, line the baking pan with parchment paper (no oil needed) or aluminum foil (needs oil). Spread the fries out on the pan.
  5. Drizzle a small amount of oil (about 1 tablespoon or 15 mL) or spray oil over the top of the fries, and sprinkle with salt and pepper (if desired). Mix the fries around so they are evenly coated. Spread the fries into a single layer so that they aren’t touching—this helps them crisp up more.
  6. Bake for 25–30 minutes. Halfway through, use a spatula to flip them over and make sure they are cooking evenly. The fries are done when the edges are browned and they’re as crispy as you like.
  7. Remove the fries from the oven. If desired, toss them in your favourite herbs or spices, such as garlic powder and rosemary. Serve them with ketchup or your favourite dipping sauce.

Potato slicing step-by-step | healthy grilled cheese recipeFries going into the oven | healthy grilled cheese recipe



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Running made easy: A training guide for beginners

white woman running outdoors | beginner running schedule

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Few forms of exercise require as little equipment as running: All you need to get started is a decent pair of running shoes. 

Despite its simplicity, it can be difficult knowing how to begin—especially if your running résumé up until now has only included chasing down the bus and dashing between classes. 

If you’re interested in making running a habit but are (understandably) intimidated, this easy guide can help you get moving.

Running is a great form of aerobic exercise that can strengthen your heart and lungs. The benefits of running aren’t limited to your physical health, either. It’s also been linked to psychological benefits such as:

  • Increased self-esteem
  • Lower perceived stress and anxiety
  • Reduced risk and symptoms of depression
  • Improved mood

“I think rest days are really important, but if I go 24 hours without a run there is a perceptible shift in my mood,” says Julianne Labach, one of Canada’s top middle-distance runners and two-time winner of U Sports, the Canadian university championships. “All forms of movement are medicine, but, at least for me, running is something special.”

icon of woman running | beginner running scheduleBeginner tip: Build a running schedule

When humans are presented with a choice, they tend to pick the option that’s easiest, quickest, and most enjoyable. In other words: Planning out decisions ahead of time (e.g., by creating a schedule) can remove at least one decision from your day and increase the likelihood that you’ll stick to your plan. 

Creating a training schedule can help make running a consistent habit and get you through your new workout jitters. It’s a great way to stay motivated and prioritize time for running until it becomes routine. Better yet, a running schedule can help you minimize your chances of injury since it allows you to increase in duration or intensity slowly over time.  

How to build a running schedule

The best advice when starting a running program is to go slow and give your body time to adapt to the new activity. “Try not to over-commit yourself by attempting to do too much,” recommends Sean Baynton, Head Coach of the University of Alberta cross-country team in Edmonton. “Start by building daily activity into your routines and keep the activity level at a consistent level for two to four weeks before progressing.”

“Increase your running duration and intensity by no more than 10 percent per week,” says Morgyn Olmstead, Chiropractor at Myodetox Fraser in Vancouver and former varsity runner. In practise, this would mean if you ran 60 minutes total during your first week, you would want to run a maximum of 66 minutes in your second week. 

If you’re not currently physically active, you may want to consider alternating blocks of running with walking. Once you feel comfortable running continuously, you can increase the difficulty of your workouts by: 

timer icon | beginner running schedule

  • Adding time to your runs
  • Running farther
  • Running the same distance faster
  • Running more times per week

Your body will tell you that it’s adapting to the activity by getting less sore and tired, adds Baynton.

Sample running schedule

Here’s an example of a six-week running program for a beginner. In this plan, the workouts stay the same for the first three weeks. Over the final three weeks, the ratio of running to walking increases.  

running calendar | beginner running schedule

Sample running schedule

Weeks 1-3
Total time: 70 minutes

Monday
20 minutes total
Alternate running 1.5 minutes + walking 1 minute

Tuesday
Light exercise and/or stretching

Wednesday
30 minutes total
Alternate running 2 minutes + walking 2 minutes

Thursday
Rest

Friday
20 minutes total
Alternate running 1.5 minutes + walking 1 minute

Saturday
Light exercise and/or stretching

Sunday
Rest

Week 4
Total time: 70 minutes

Monday
20 minutes total
Alternate running 2 minutes + walking 1 minute

Tuesday
Light exercise and/or stretching

Wednesday
30 minutes total
Alternate running 2.5 minutes + walking 1.5 minutes

Thursday
Rest

Friday
20 minutes total
Alternate running 2 minutes + walking 1 minute

Saturday
Light exercise and/or stretching

Sunday
Rest

Week 5
Total time: 70 minutes

Monday
20 minutes total
Alternate running 2.5 minutes + walking 1 minute

Tuesday
Light exercise and/or stretching

Wednesday
30 minutes total
Alternate running 3 minutes + walking 1 minute

Thursday
Rest

Friday
20 minutes total
Alternate running 2.5 minutes + walking 1 minute

Saturday
Light exercise and/or stretching

Sunday
Rest

Week 6
Total time: 70 minutes

Monday
20 minutes total
Alternate running 3 minutes + walking 1 minute

Tuesday
Light exercise and/or stretching

Wednesday
30 minutes total
Alternate running 4 minutes + walking 1 minute

Thursday
Rest

Friday
20 minutes total
Alternate running 3 minutes + walking 1 minute

Saturday
Light exercise and/or stretching

Sunday
Rest

Many students spend a large part of their day sitting, which can predispose them to injuries. Knee injuries are particularly common among runners due to repetitive stress. “Specifically, patellofemoral pain syndrome (runner’s knee) and iliotibial band syndrome (IT band syndrome),” says Olmstead.

To help avoid injury, “Start slow and be patient,” suggests Brit Townsend, Olympian and Head Coach of the Simon Fraser University cross-country and track and field teams in Burnaby, British Columbia. “Have a progression that lets you adapt to each [increase in running volume] along the way.” She also suggests incorporating strength training into your plan and wearing proper footwear to reduce your chances of injury. And don’t forget to warm up and cool down before and after each run.

Making running a habit

Forming a new habit may sound like an uphill battle, but it’s actually easier than you’d think. The key is to make the goal behaviour more convenient. 

When it comes to starting a running program, many students find it helpful to schedule their runs at the same time each day. “Wake up [with enough time] before you have classes and start out by just running for 20 to 30 minutes,” recommends Colin S., an undergraduate at Texas A&M University in Lubbock. 

Other ways to make running more convenient:

  • Invest in a shoes icon | beginner running schedulequality pair of running shoes. This will make running more comfortable and help prevent injury. Plus, once you’ve spent the money, you’ll likely feel compelled to put them to use. 
  • Lay out your running clothes in the morning before you go to bed.
  • Make a running playlist with your favourite high-energy songs.
  • Find a buddy to run with you. 
  • Reward yourself to reinforce the habit.

Although starting any new exercise program can be difficult, many people are encouraged by the positive changes they notice once it becomes a habit. 

“The mental clarity I feel during and after a run motivates me to run,” says Krysia L., a graduate student at the University of Rhode Island in Kingston. “I also love using it as a way to explore a new area or as a chance to admire my beautiful surroundings.”

Even if you find that running isn’t for you, there are plenty of other types of aerobic exercise you can try, like cycling, dancing, or hiking. 

“Above all, find an activity that is attainable and sustainable over the long term,” recommends Townsend. “I would also encourage you to find a group of like-minded students that want to start on the road to fitness.”



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Ask the professor: “How is studying in graduate school different from studying in undergraduate? What skills or habits should I start?”

Asian student with laptop studying in library | tips for studying in graduate school

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—Catherine R., recent graduate, Saint Louis University

Many students say that graduate school is more fulfilling than their undergraduate experience because it allows them to explore subjects they care about more deeply. Studying in graduate school can differ greatly from undergraduate school depending on the kind of program and institution. For example, a program for a master’s degree in teaching may look very different from a four-year program for a medical degree. A few common differences are the length of time these programs take to complete, the intensity of the classes, and the expectations of the students.

No matter where you land after graduating with a bachelor’s degree, here are some tried-and-true suggestions for making the most of your postgraduate education.

Create a study group

Probably the most important task is to find people in your courses to study with. Study groups build social connections, make studying more engaging, and improve learning efficiency. Many programs encourage this by grouping new graduate students together in a cohort.

diverse college study group | tips for studying in graduate school

Complete all the assigned content

If your literature professor schedules the 500-page novel Vanity Fair for the first week in October, you’ll need to read the entire book so you can contribute to the discussion. If your genetics professor assigns several research articles and videos on mRNA and the process of transcription, you’ll need to read and watch them all so you know the current understanding of how it works. There are no shortcuts in graduate school because you’ll need to learn this information or skill set to succeed in your professional career.

Take notes as you work through the material

Notes give you a record of what you’ve read or watched, and also help you contribute to class discussions or ask questions. Your notes will also give you a starting point when it comes time to create study guides for your final exams.

Contribute to the discussion in meaningful ways

Graduate classes are often much smaller than undergraduate classes, which means you’re more likely to be encouraged or required to contribute to the discussion in ways that help you and your classmates develop a deeper understanding of the material.

Hispanic student raising hand in class | tips for studying in graduate school

Get started early on major assignments or projects

Graduate classes requiring 20-page papers might sound intimidating, but if you start assignments early, you’ll have less stress at the end of the term. Check your syllabus and mark down dates for final exams and project deadlines so you can prepare in advance.

Keep an eye on the final task needed for your degree

Will you have to take a comprehensive written and oral exam before you can graduate? Are you expected to take a “bar” or “board” exam after graduation but before you can start your career? What you need to do upon graduation should drive your work throughout the program.



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