Winter 2021 - Weekly Wellness

Weekly Wellness Themes:


January 18: Productivity and organization during a remote semester

Remote learning has blurred the lines of a healthy work/life/leisure balance. This week’s wellness tips are all about getting ahead and staying on track, while still making time for yourself:

  • Write down all of your assignments and deadlines in an agenda for the entire semester. This will help you visualize the work that needs prioritizing and keep you from getting muddle-headed as deadlines approach.
  • Once you’ve ironed out your academic to-do list, consider dedicating a time of the week to get the little things done, such as laundry, grocery shopping and cleaning!
  • Most importantly, carve out a period of time each week to do something that you love; whether it’s an hour, an afternoon, or just 10 minutes, leisure can help clear your mind and reset you for the week ahead.

January 25: Bell Let's Talk Day

Bell Let’s Talk Day is Thursday, Jan. 28! The Student Wellness and Counselling Centre is hosting multiple virtual events on Thursday and Friday this week, including a mindfulness meditation session and a virtual social get-together. For more information and links to participate, check out the SWCC website.  


February 1: Brain Food - healthy eating tips

Eating well-balanced meals is important as food is what gives us energy. With the semester in full swing and assignments piling up, well-balanced eating can get pushed to the back burner. If you are lost when it comes to creating balanced meals and never know what ingredients to buy at the grocery store, the 811 Healthline website has a feature that connects you with a registered dietitian to help plan meals, give nutrition advice, and answer any food and nutrition questions you may have – for free! You can also check out the official Canada Food Guide for more information on food groups and what can be incorporated into your meals.


February 8: About the Student Wellness and Counselling Centre

This week, we are taking you inside Memorial’s Student Wellness and Counselling Centre! The SWCC provides health and wellness support for students, including primary health care, counselling, health promotion, disease prevention, vaccinations, wellness education and resources, and academic support programs. This week, we’ll take you on a video tour of the SWCC and show you how to schedule an appointment. 


February 15: Getting active for physical and mental health

This week we will share resources on the benefits of physical activity for your physical and mental health, and some ideas for activities you can do both inside and outside your home. Despite the recent closure of the gyms, there are still plenty of ways to get moving in your home and in your neighbourhood! Not all exercise has to be a high-intensity workout; even light to moderate exercise will help improve your sleep quality, mental health, and stress levels. 


February 22: The power of positive self-talk

Being a student can be stressful and we experience a range of emotions that can sometimes be less helpful or negative. Practicing positive affirmations and positive self-talk is a great way to challenge your thoughts, feelings, and behaviours. Positive Psychology defines positive affirmations, explains the benefits, and gives plenty of examples for you to get started. Anxiety Canada explains self-talk and how automatic thoughts may leave you feeling anxious.


March 1: The importance of taking breaks

It can feel like your lectures, assignments, papers, and exams are never-ending. With 24 hours in a day, it may feel like you don't have enough time to take breaks to ensure everything is completed. This is a reminder that it is important to take those well-deserved breaks. Psychology Today explains how breaks help your physical and mental health, restore motivation, and increase productivity and creativity!


March 8: Reminder to exercise

Physical activity improves our overall well-being and can help decrease the stress we face as students. ParticipACTION gives tips on how to be physically active anytime. You can try going for a daily walk, taking the stairs instead of the elevator, spending less time in front of a screen, and finding outdoor paths nearby. On Wednesday, Assistant Professor Dr. Diana De Carvalho from the Faculty of Medicine shares tips on how to balance time spent sitting. We will also provide useful stretches to try after a long day of school work on Friday.


March 15: Journaling as a form of self-care

As we hit the one-year mark into this global pandemic, you may be looking for new ways to practice self-care. Journaling is a great way to freely express your emotions, demonstrate what you are grateful for, manifest your goals, or simply get everything off your chest. The Positive Psychology site states effective journaling can help you meet your goals and improve your quality of life. The site lists the benefits of everyday journaling, provides tips and prompts, and explains how journaling can help individuals identify and accept their emotions, manage their stress, and improve symptoms of depression and anxiety.


March 22: Offerings at the Student Wellness and Counselling Centre

This week, we’re focusing on the offerings at the Student Wellness and Counselling Centre. Even though Newfoundland and Labrador is currently in lockdown, the SWCC is still providing support to students and continuing with virtual medical and counselling appointments, which you can book here. They also host regular interactive group sessions, like Virtual Oasis on Thursdays and Fridays from 1-2 p.m. NST until April 16, and the Managing Monday Madness series on March 29 from 2-3 p.m. For more information on upcoming events, visit their events calendar.


March 29: Reminder to eat healthy and stay hydrated

With exams only around the corner, this is a reminder to try and eat well-balanced meals and stay hydrated. Getting the proper nutrients can help your concentration, memory, and productivity. Visit Canada's Food Guide to learn how to make healthy food choices, develop healthy eating habits, explore new recipes, and discover healthy eating tips.


April 5: The importance of sleep during exams

Although it may be tempting to pull that all-nighter and cram for your upcoming exams, 'catching-up' on sleep later actually makes you more tired in the long run. As we head into the last week of lectures, be sure to make your bed a place of rest and relaxation, not a study spot. Creating a separation between your school life and personal life is essential for making it through exams.

April 12: Self-care during exams

You may have lots to prepare for exams but you also have to prepare yourself for being so busy. Create a study schedule and make sure to take regular study breaks to give yourself a rest. Why not try planning your meals for the next couple weeks in advance, so that you don’t end up ordering delivery four days in a row! Campus Well suggests making a big batch of ingredients and meals that can be used throughout the week. Check out their article with tips and recipes.


April 19: Looking after your mental and physical health during exam period

As we head into the second week of exams, it's important to take care of your mental and physical health. If you're feeling burnt out, try to get a good night's sleep and take breaks throughout the day to stay energized. Remember, fueling and hydrating your body will help you stay focused and productive. While you might feel that sitting at your laptop all day will benefit you the most, getting up and moving your body in ways you enjoy will have a positive impact on your mental and physical health! If you're feeling worried or anxious about your finals, check out the Academics Success Centre's resource on managing exam stress.