Charles Benayon

Founder & CEO of Aspiria


Leave a comment

Keeping Up Appearances: Social Media And Self-Perception

media-998990_1920Social media has been one of the world’s most amazing advancements in communication and social integration. In over two decades, social media has evolved to create an experience for users that allows them to stay in touch and share special moments on a unique platform. However, social media has developed a dangerous side, particularly in terms of users’ mental health.

I’ve often marvelled at how far we’ve come with technology, but at the same time, I’ve witnessed the toll that some social media apps can take on a person’s wellbeing. An increase in depression, anxiety, and body image issues has been attributed to prolonged or excessive social media use, including apps such as Instagram and Snapchat. But what are the exact risks that social media can pose to your mental health? And what can we do to give social media a more positive purpose?

A warped perception

 With the popularization of the “selfie,” some social media users can become enchanted by the idea of perfection. This has led to the development of several social media tools, such as filters, that enhance the overall appearance of a photo and decrease any perceivable “flaws” (e.g. blemishes, wrinkles, etc.) This creates a warped perception of a person’s self-image, leaving some people feeling out of touch with their own appearance, or with their life overall.

In extreme cases, some social media users have had their faces surgically altered to create the exact look that they can only achieve through filters and other photo editing tools.

The rise of photo editing

 The use of photo editing has occasionally been deemed controversial, especially in recent years. With many celebrities calling out publications for digitally retouching photos, there has been concern that many of these tools can further distort self-image, which may have a direct impact on mental health.

Social media apps have now integrated several user-friendly photo-editing tools, including Facetune, Snapseed, and Adobe Photoshop Express. These tools allow you to not just enhance your photos: they allow you to change facial features, skin texture and tone, and even skin colour.

Perception, reality, and addiction

 Aside from issues relating to body image and physical appearance, social media can be highly addictive. You may find yourself frequently checking Instagram, Snapchat, or Facebook to see what other users are up to, but constant use or comparison can lead to a decreased sense of wellbeing.

Although some users may seem to have the perfect life on social media, the reality is often significantly different from what is portrayed online. The resulting comparisons, both from the user posting and from the users viewing the posts, can manifest in stress, anxiety, and obsession. The need to keep up appearances and comparisons may make some users ignore triggers, such as jealousy or shame, that inspire the necessary steps towards self-healing.

The good news

 We don’t always need to focus on the negative. Social media has facilitated a lot of positive changes in the way we stay in touch with our loved ones, communicate our unique ideas, and even market our personal brands. It helps us connect with people that we may not have had the opportunity to meet in the “real world”, and provides a wealth of information that can be shared with the touch of a button. If used for positive means, social media can enhance your life and expand your horizons.

For the most part (unless your job requires social media usage), it’s important to moderate your engagement. Limit the time that you spend per day on social apps, and work towards creating a positive attitude towards your own self-image. Remember that a lot of what’s happening in another person’s life is not necessarily posted on social. Working to maintain your own wellbeing, instead comparing yourself to others, will transform social media into a method of sharing your life in a more meaningful way.

Though it comes with its challenges, social media can be an incredibly powerful and positive tool. If you require guidance on how to better monitor your mental health and wellbeing while working with social media, don’t hesitate to contact your Employee or Student Assistance Program.

Advertisements


Leave a comment

Relieve the Stresses of Crunch-Time With Creativity!

painting-911804_1920With final projects and exams approaching, it’s important to find healthy ways to relieve stress. Research has shown that creative hobbies can help maintain a level of relaxation, personal enrichment, and productivity up until the last project or paper is submitted.

I’ve found that creative hobbies provide the perfect outlet to de-stress and decompress. Here are some creative forms of expression that have multiple mental health benefits to offer you peace of mind during busy periods at school:

Visual Arts 

Painting and drawing are two of the most relaxing hobbies that you can take up. There’s no way to get it wrong, so you can feel completely at ease with creating anything that fits your imagination. Conversely, photography can be a way of enjoying the visual arts by allowing your creative passions to be channelled into capturing inspiring images on camera. Best of all, with the accessibility of smartphone technology and online purchasing, these forms of creative expression are incredibly cost-effective.

Crafting

Arts and crafts are hugely popular right now – even with adults. This can encompass anything and everything with supplies that range from items purchased at an art supply store, to things that you discover in your own backyard. As an additional bonus, there’s evidence that engaging in forms of “play” (e.g. fun things you enjoyed doing as a child), has an incredibly positive effect on your health and wellness.

Music

Music can enhance the creative brain in a powerful way, both by listening and playing it. Community dance classes are an exciting and challenging way of expressing yourself through movement, as well as being a fun form of exercise. Playing an instrument, or even listening to music on your iPod are also ways of experiencing the psychological and emotional benefits of having music enhance your creative energy.

Writing

Leave the academic writing at the door, pick up a pen, and try your hand at creative writing. Expressing your thoughts and feelings through poetry, storytelling, and journalling is a rewarding way of getting out any frustrations and transforming them into something positive. To really benefit from this creative medium, try writing every day, even if it’s only a few words. You may be surprised at the rewarding long-term effects.

Colour Therapy

We all remember how much fun it was to dive into a colouring book as a child, but there’s evidence supporting the theory that colour therapy can be a relaxing hobby for adults as well. Used as a “mindfulness practice”, colour therapy isn’t just an excellent way of reducing stress; it can also serve as a form of meditation. As a huge bonus, you’ll get the same benefits as you would by sitting in meditative stillness, such as improved focus, memory, and restfulness.

For more expert tips to get through the rest of exam season, contact your Student Assistance Program provider to address any concerns and discuss available options. 

 

 


Leave a comment

Good Grades vs. Social Life – You Can Have Both!

image-from-rawpixel-id-401332-jpegDo you ever feel like you’re performing a juggling act, trying to meet all of your needs and wants at the same time? With work, school, friends, and family, just one more time commitment thrown into the mix might make it all come crashing down.

I’ve seen firsthand just how busy and chaotic the lives of students can be, resulting in inner turmoil and loneliness. And I understand that it may sometimes feel like you have no choice but to let either your grades slip or social life dwindle, especially in 1st year when everything you experience is new! However, there are some ways you can keep both:

Organize Study Groups

Whether you’re taking online or in-person courses, there are many options to host or attend effective study groups. Most libraries allow students to book private rooms, or you can meet at somebody’s house or a common area on campus. For online study groups, consider creating a Facebook group that’s only accessible to people that are invited. Study groups are great opportunities to focus on course material and provide opportunities for socializing for the following reasons:

  • Never Miss a Class. In case you ever need to miss a class due to illness or personal reasons, your study group will always be available to share their notes with you.
    • Pro Tip: Consider enrolling in a course with a friend! Most, if not all, post-secondary programs require a certain number of elective courses. So even if you and your friend are enrolled in different programs, you can still spend quality time with them in the classroom or lecture hall.
  • Mingle Afterwards. Once the group has covered the relevant material for the week, why not suggest that you all hang out afterwards for a meal, movie, or board game? This approach will allow you to effectively use your time for both school and pleasure!

Join Program-Specific Clubs

Most post-secondary schools have dozens or even hundreds of clubs or other extra-curriculars you can join. Some might be purely for fun, and others might be more applicable to your studies. If you don’t find a club that interests you, start your own! These are great ways to feel like a part of the school community while also improving your academics for the following reasons:

  • Build Your Resume. If you join a student organization or club that has elected positions, such as president or treasurer, holding such titles can look impressive to some employers. Even just being a regular member shows that you have passion.
  • Explore Off Campus. Many clubs organize field trips or social gatherings outside of their regularly scheduled meetings on campus. These might fulfill your social needs more than study groups.

Set a Schedule

For non-campus activities like going to the movies, out to dinner, or out on the town with friends, you may want to create an online calendar you can access from your computer and phone. Outlook and Google Calendar are just a few options available. This way you can always keep track of your responsibilities and time commitments, including projects, study times, club meetings, and social gatherings. Glancing at your calendar is also a quick and easy way to ensure you don’t overcommit and overwhelm yourself.

You can also free up more time throughout the school year by taking a couple of courses during the summer. If your typical course load during the spring and fall is five courses each, you can decrease it to four by taking two summer courses. Schools that offer summer classes allow you the option to spread out and dilute the stress – and increase the enjoyment – of your program.

If you need a little extra help finding a balance between your social life and academics and learning how you can incorporate both into your everyday routine, contact your Student Assistance Program provider.


Leave a comment

Student Budgeting Tips to Keep Your Mind off the Money

We’re well into the first month of school! Hopefully you have made a positive adjustment to the school year and your studies are going well thus far. At this time for some students, they may feel stressed about their personal finances. Even with the increasing number of government rebates and grants, post-secondary education isn’t cheap, and for some students, it is their first year of managing a budget on their own. As a student, it’s important you learn how to properly manage your student budget so that it lasts you all year long, and you can focus on what matters most – succeeding in your studies.

With that in mind, here are some simple budgeting tips I recommend so you can spend less time worrying about money and more time focusing on your academics and general well-being:

Download Finance Apps

Since most of us have our cellphones at our disposal whenever we need, you may want to consider using a finance app to track your daily purchases and spending.

Here are just a few of the dozens (if not hundreds) of mobile finance apps available and how they can help you build and stick to a budget:

  • MintMint allows you to bring all of your banking and credit card transactions into one password-protected space. You can easily set up budgets within the app and categorize your transactions, and Mint even sends you notifications when your bills are due or if you’re overspending.
  • WallyWally is particularly useful if you’re an international student, as it is one of few finance apps that allows users to document and create budgets with any form of currency.
  • You Need a Budget – If you don’t mind investing in a paid app, You Need a Budget links all of your accounts, helps you create personalized debt repayment plans, and hosts live financial planning workshops.

Use Budgeting Templates

A quick Google search will reveal hundreds of free budgeting templates to help you organize your income and expenses. If you’re unsure which to trust, consider using one offered by your financial institution; many banks, including TD Canada Trust, CIBC, RBC, and Scotiabank, offer online budget calculators. If you are new to Canada or if your bank doesn’t provide an online budgeting tool, the Government of Canada has also created a helpful student budget worksheet.

Buy Used Items

Many universities and colleges have bookstores on campus where students can sell textbooks they no longer need or buy used textbooks at a fraction of their original cost. I’ve also seen many Facebook groups where students gather to buy, sell, or trade textbooks, clothing, furniture, and electronics. If you can’t find a community social media group for your university or college, consider starting one yourself!

 

If you are in need of free and confidential financial advice, you can call your Student Assistance Program (SAP) 24/7 at 1-877-234-5327 (toll-free) to receive the personal financial counselling you need either by telephone or in-person. Stay well!

 

 


Leave a comment

Surviving the Opioid Crisis

medications-cure-tablets-pharmacy-51004It wasn’t too long ago that I spoke of the rising risk fentanyl posed to society. Fast-forward nearly two years later, and the opioid crisis we’re facing seems to only be getting worse, not better.

In 2015, one in nine deaths of Ontario youth aged 15 to 24 years were related to opioids. Since then, several hundred more have been reported. It is for these reasons that I encourage you to learn about the effects of opioids and the resources available to you and loved ones experiencing an opioid dependency.

What Are Opioids?
Opioids are medications that are most often prescribed by physicians to treat pain. Examples include morphine, oxycodone, and heroin. Like most pain relievers, opioids cause strong feelings of relaxation. This feeling can become highly addictive, and if opioids are taken in excess, users feel “high” and are at risk of overdosing.

What is the Opioid Crisis?

The primary opioid responsible for the crisis is fentanyl. Fentanyl is up to 100 times stronger, and therefore more addictive and dangerous, than morphine. Due to its addictive nature, it is often added without users’ knowledge to various street drugs. Such drugs are already highly addictive and dangerous, and unprescribed consumption of fentanyl drastically increases users’ chances of overdosing. Between January and September 2017, at least 2,923 deaths related to opioid overdoses occurred in Canada, 66% of which involved fentanyl.

What Are the Symptoms of Opioid Use?

Different opioids can produce different symptoms, but the general symptoms of opioids include the following:

  • Drowsiness
  • Nausea
  • Difficulty breathing
  • Dizziness
  • Liver damage
  • Infertility

The largest concern around opioid use is the high risk of overdose. For signs and symptoms of an overdose, visit our International Overdose Awareness Day blog.

What Resources Are Available to Combat the Crisis?

There are many safety precautions you and your loved ones can take to prevent overdosing on opioids, including the following:

  • Stay Informed: The Government of Canada has created a life-saving Opioids Toolkit to help you stay in the know.
  • Use Supervised Consumption Sites: Ideally, there wouldn’t be any illegal use of drugs, but supervised consumption sites provide safe spaces to use illegal drugs without fear of prosecution.
  • Acquire a Naloxone Kit: If you or someone you know is overdosing on opioids, administer naloxone to temporarily stop the overdose, and then call 911. Some provinces provide naloxone kits for free.

If you witness someone overdose or if you believe you are experiencing an overdose, call 911 immediately. Even if you are unsure if what are witnessing or experiencing is an overdose, the safest option is to call 911.

If you or someone you know is using opioids ­– or any other recreational drug – and you fear for your and someone else’s safety, contact your health care provider, Aspiria’s Student Assistance Program services, or your school’s counselling services.


Leave a comment

Home for the Summer: A Guide to Living with Your Family, Again

271-ted72544532-ae-id-384598-jpegCongratulations, you survived exam season and a full year of school!

By now, you may have moved back in with your family for the summer. For some, this may be exciting, but for others, you may cringe at the thought of having to spend the entire summer living at home. It can be highly stressful sacrificing some aspects of your independence, especially if you’ve been calling the shots while away at school.

Regardless of your enthusiasm level for your familial situation, here are my tips on how to make the most out of living with your family again:

Maintain Your Social Circle

If your departure to school meant your parents became empty nesters while you were away, they may want to spend copious amounts of time with you while they can. However, your intentions may involve spending as much time as possible with new and old friends. With communication and empathy from both sides, everyone can understand each other’s social needs. To avoid feelings of isolation during the summer, try to stay in contact with whom you can, and remember to join in on family dinners and outings once in a while so as not to make your family feel isolated from you.

Avoid Going Stir Crazy

If you really need a break from your family and some time in the sun, take a road trip to meet your friends. Spending time outdoors, like at the beach or in a campground, is a great way to reduce stress. Prolonged time in cities can fatigue the brain, and time in nature allows it to rest. Having fun or relaxing outside throughout the summer can give your mind a much-needed break before returning to the grind of studies.

Help Around the House

A giant bonus of living with family is home-cooked meals, but you may want to consider cooking for your family once in a while. Cooking can be quite effective at combatting negative emotions, and testing out healthy recipes can be especially beneficial for your mental and physical health.

If you really want to get in your parents’ good books, sweep, vacuum, or dust when you have a moment. Cleaning not only benefits the household, but it can also directly affect your own mental and physical health. Simply making your bed every morning makes you 19 per cent more likely to get a good night’s sleep.

Even when everyone may mean well, hurtful things can be thought of, said to, or done between family members. If you are having difficulty adjusting to being home for the summer, please seek counselling and stay strong knowing that this living situation is only temporary.


Leave a comment

Coping Strategies for the Humboldt Broncos Tragedy

humboldt_broncos-1040x572

Image courtesy of Sportsnet

It has been bittersweet this past week to see the world come together over the tragic loss of so many members of the Humboldt Broncos hockey team, which occurred on Friday, April 6th.

Tragedies like this bring to my mind a pebble that’s been thrown into water: it touches so much more than the direct point of impact. Like ripples in the water, the unexpected loss of life has impacted many people, from the families of the deceased to the survivors, the local community, Canadians, and people around the world. We are all indirect victims of this tragedy.

Everyone is uniquely affected by the Humboldt tragedy. Based on my experience working with individuals in crisis, I’ve outlined some suggestions to help you cope and maybe even support those people who are having a terrible time making sense of what happened in Humboldt.

Directly Impacted

Life-altering events like this one have a profound impact on our lives, and we may never fully feel whole again after the loss of a loved one.

We all experience grief differently, but the important thing to keep in mind is that you allow yourself time to grieve. Know that there is no right or wrong way to grieve, and those around you will do whatever they can to support you during this difficult time.

If you find that this event may have triggered buried emotions or perhaps even PTSD, reach out to a grief counsellor as soon as possible to discuss your feelings and emotional state.

Indirectly Affected

Even if you have not been directly affected by this tragedy, you may know someone who was. Make sure they are getting the help they need but also tread lightly, as everyone deals with crisis differently. If they ask to be alone, leave them alone, but check in every couple of days to make sure they are okay. It may seem difficult to find a balance between being too involved and not involved enough, but they will appreciate your efforts in the long run.

You may also be indirectly affected because you are a parent of a child on a hockey team, you have children the same age, or you are a compassionate human being. If you find that you are out of sorts and are having difficulty focusing because of this tragedy, talk about it with your support system, whether it is a family member, a friend, or a work colleague. Also know that professional counsellors are available to support you during this or other difficult times in your life.

Show Your Support

No matter how you may be connected to this tragedy, here are some ways you can join the growing support for the Humboldt community:

  • Wear a Jersey. People from all walks of life having been donning sports jerseys in support of Jersey Day. Share your jersey picture and well wishes on Twitter using #JerseysForHumboldt.
  • An indication of the far-reaching effects of this tragedy is the millions of dollars that have been raised worldwide in such a short period for the families of the hockey team. A GoFundMe campaign has been created to raise money for the families and survivors of the crash. No amount of money will take away the pain the survivors and families are facing, but every donation helps ease any potential financial strain they may experience as a result of the crash, and donating can also make you feel good about doing something to support the victims.
  • Become an Organ Donor. If you aren’t already an organ donor, perhaps this event may be your inspiration to become one. Logan Boulet, one of the victims of the crash, will be greatly missed, but his passing means that six other people will live because of his organ donor status. For information on registration, you can visit Service Ontario.

For the survivors, the families of the victims, and the community, I imagine that it is extremely difficult to cope while there are many unanswered questions. As long as the investigation is ongoing, even those outside of the community can relate to the need for closure.

If the Humboldt crash directly affects you or if you relate to it in any way, I encourage you to seek counselling. You are not alone.