#ryersonsmash

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.  

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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.

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. 

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.

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.

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.