Charles Benayon

Founder & CEO of Aspiria


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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.

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Exam Season: 3 Tips to Lower Your Body’s Stress Level

k-67-dsc045553442545-fon_1-id-68958-jpegAs I’m sure you’re all aware, exam season has commenced. I know from experience that in times of high stress and when exam dates loom, it’s tempting to forgo sleep and easy to forget to eat or hydrate. These are very unhealthy means of studying, and they only add to your stress.

To avoid high stress levels or illness this exam season, I would like to provide you with three tips to take care of your body and reduce your stress level when preparing for exams:

  1. Eat and Drink
    It’s one thing to eat and drink healthily on a regular basis, but during exam season, some students remain so focused on their studies that they forget to eat or drink something at all! Understandably, your focus is your studies, but I implore you to stay hydrated and fed.

    During periods of high stress, I sometimes set hourly alarms on my phone to remind myself to drink water. This may seem silly, but it’s easy to get lost in your head, especially while studying, and ignore what your body needs.

    As for what you eat, it may seem like you don’t have time to cook. You probably don’t want to spend hundreds of dollars on take out over the next couple weeks, but you need to eat something. Before exam season is in full swing, pick up a few key items at the grocery store for simple meals, like cereal, salad, and sandwiches. Be sure you are incorporating some nutritious foods such as vegetables and protein. And always keep snacks in your bag, like apples or granola bars, in case you accidently skip a meal.

  2. Exercise
    I’m sure you’ve heard that exercise releases delightful hormones called endorphins, which trigger positive feelings to reduce stress and pain. Luckily, a simple 10-minute walk could be enough to produce several hours of stress relief.

    If you’re an extrovert and hours of secluded studying is worsening your stress, attend a group exercise lesson at your campus or preferred gym. Not only will you be getting exercise, but you’ll also benefit from the additional aspect of socialization, giving you a much-needed break between study sessions.

  3. Rest
    This might be the most difficult tip to follow, since it’s sort of a catch-22. Six to eight hours for a good night’s rest is a lot of time, but the longer you go without sleep in order to study the less you are likely to retain the information. Research shows that recalling information from one day to the next is easier after a night of sleep. However difficult it may be to rationalize, it is important to find a balance between study time and sleep time. You don’t want all of your efforts to be wasted by falling asleep during an exam.

It’s important to remember that you’re not alone in this; all of your fellow students are going through the exact same crazy time. Reach out to your friends and help each other stay sane and healthy during this and future exam seasons. If you require more structured support, reach out to a school counsellor or your Student Assistance Program to assist you with a study plan or exam accommodations. Good luck!


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Maintaining Strong Mental Health During the Holidays

gift-2870161_1920As 2017 comes to an end, we begin to reflect on our year and prepare for the holidays. No doubt you’ve heard the festive music and seen the bright decorations by now. And if you’ve seen any advertisements, they probably feature smiling faces and holiday joy. But with so much cheer all around, this time of year can be a serious strain on one’s mental health. With personal and professional social events to plan and attend, the holidays can intensify feelings of stress, anxiety and depression. That’s why I want to discuss some common causes of stress and anxiety this holiday season, and share tips on how to minimize the negative effects that may result.

Be Careful Not To Take On Too Much

One of the most challenging aspects of the holidays is the pressure to commit significant amounts of money and time. Between gift giving and spending time with family and friends, sometimes it can feel like you’ve bit off more than you can chew. As such, it’s important to commit to both a budget and a schedule this holiday season. By planning a budget in advance and sticking to it, you can avoid unnecessary expenses that will get you into financial trouble.

Furthermore, creating a schedule will ensure that you find the perfect balance between attending holiday events and having personal time for rest and relaxation. Also, don’t feel bad if you can’t attend every party or event you’ve been invited to! People are generally understanding, and they’re likely in the exact same boat as you.

Enjoy the Time You Spend With Family

The holidays offer quality time to spend with family while many have time off from work or school. In certain cases, spending the holidays with family can bring feelings of tension, stress, and sadness. For some families, there may be specific personalities or past differences that could lead to conflict between family members. If this rings true for you, it can be helpful to set boundaries. Try to stay away from certain topics or situations that could become heated, and don’t be afraid to speak up or excuse yourself from a situation that makes you feel uncomfortable.

For other families, the holidays can act as an unfortunate reminder of the loss of a loved one. While the holiday season may be a difficult time, it also offers the opportunity to create new traditions, especially those that honour a loved one and incorporate their interests.

Don’t Forget Your Healthy Habits

Everyone has their own traditions of how they spend the holidays, but there’s usually a couple of activities we indulge in more than at any other time of the year: food and drink, and sometimes, lots of both. While I’m hardly one to take issue with some of the tasty holiday dishes or festive beverages at this time of year, the indulgence can create feelings of guilt and stress.

Try to remember a few healthy habits. For one, eat a healthy snack right before you go to a holiday event. This trick will ensure that you fit in a healthy option, but will also lessen your hunger and thus your urge to indulge in sweets! Pace yourself when it comes to participating in alcohol consumption. Remember that alcohol numbs the senses, as it is a depressant. And of course, I would be remiss not to remind you to always have a designated driver when you’ve been drinking alcohol. Additionally, incorporate some physical activity on your days off. Winter sports or even a walk outside are great forms of exercise to balance out some of the hearty meals you’ll be eating.

While stress and anxiety may feel inevitable during this time of year, it’s important to remember the happiness that comes with it as well. There’s bound to be positive moments in exchanging gifts, enjoying a delicious meal, and spending time with family and friends that you haven’t seen in a while. So if you keep these positives in mind, and follow the aforementioned tips to stay healthy this season, you’ll be sure to enjoy the holiday cheer this December. Happy Holidays!


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International Longevity Month: Stress in the Workplace

Workplace StressOctober is International Longevity Month. This is a perfect opportunity to discuss the relationship between workplace stress and life expectancy and what you can do to help reduce the stress levels your employees may be experiencing. I’m sure you’ve heard the expression “worked to death”. Sadly, it’s more than just an expression; it can be a reality in the workplace. Studies have shown that stress in the workplace can actually shorten your life.

“Decades of health research has found that the effects of stress compounds over time, starting with psychological stress, which can eventually lead to physical problems like high blood pressure and even death,” according to Erik Gonzalez-Mule, assistant professor of organizational behavior and human resources at Indiana University’s Kelley School of Business. In order to cope with stress, many people resort to unhealthy behaviours like smoking, drinking too much, over-eating or living a sedentary lifestyle. Other employees may up and leave before their stress levels become dangerous. In fact, according to Monster Canada, 25% of Canadians admit to leaving a job due to stress and another 17% have considered it.

What are the symptoms of stress?

According to the Mood Disorders Society of Canada, these (among others) are the signs of stress to watch out for:

  • Irritability
  • Anxiety
  • Depression
  • Mood swings
  • Poor concentration
  • Low productivity
  • Forgetfulness
  • Avoidance of social activities
  • Increased use of alcohol or tobacco
  • Headaches
  • Over or under eating
  • Sweaty palms
  • Fatigue
     

What can you do to help reduce the stress levels among your employees?

It’s important to create healthy psychosocial work environments. I have several suggestions for creating less stressful, happy workplaces:

  • Flexible work schedules – gives employees a feeling of having control.
  • Work from home option – alleviates the stress of a long commute or taking children to and from daycare
  • Open communication between management and employees – provides a safe environment for employees to discuss their situations and to ask for help or accommodation
  • Encourage out-of-work team bonding – helps to build relationships and social connections
  • If there is an onsite gym or yoga classes, promote its use – or partially subsidize membership in a nearby offsite facility (if possible)
  • Encourage employees to take short breaks during the course of the day and get up from their desks at lunch – even a short walk or chatting with a colleague can help relieve stress

Creating a less stressful workplace is important for your employees and for your company. Employees becoming ill (or worse) due to stress, going on stress-leave or quitting due to stress can cause havoc with morale, productivity, and your bottom line. A happy and healthy workplace is good for your employees and it’s good business.


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Adderall: When a Study Hack Becomes a Drug Problem

studyI recently wrote a blog about the Fentanyl crisis affecting Canadians today. This week, I want to discuss another drug crisis impacting Canadian youth: Adderall abuse. Adderall is a prescription drug used to treat Attention Deficit Hyperactivity Disorder (ADHD) in children and adults, but the drug has gained popularity among post-secondary students who use the medication as a “study drug”. When used for its intended purposes, Adderall helps increase one’s ability to focus. When people who do not suffer from ADHD use the drug, they experience laser-sharp concentration, making it a popular study tool for stressed students. According to the American Journal of College Health, 76% of students will be offered the prescription drug throughout their four years of university, and about 30% will accept it.

Back when I was in university, Adderall was not used as a study drug, and if it was, it definitely wasn’t discussed as openly as it is today. When we began offering our SAP services, I was shocked to learn just how prevalent the use of Adderall is on many campuses today. As some schools are in the middle of midterms, and others are preparing for final projects and exams, I thought I would write this blog to educate students on the dangers of this quick fix study trick.

People who have used the drug for studying purposes report feeling focused and motivated to complete their work. Spending hours in the library studying for an exam can be mind numbing, but because Adderall was designed to lengthen your attention span, students find it easier to get through their workload.

Adderall is one of the most addictive prescription drugs on the market. When a student uses it and receives a great mark on a paper or exam, it can be difficult not to resort back to the method that helped them achieve it. A lot of students carry the mantra, “I’ll just use it this once to get through this tough exam period”, but if a student is relying on Adderall for their brain power, what’s to stop them from using it in the working world as well?

Adderall can affect your body in a number of ways. Short–term, students who take Adderall experience feelings of nervousness, nausea and agitation. Since the drug maintains your focus, it also reduces your appetite. Consequently, students often miss important meals after taking the drug. Abuse of the drug has been linked to eating disorders and other associated mental health issues.

After taking excessive amounts of Adderall over a period of time, your body begins to depend on it, just like any other drug. Suddenly it can be difficult to accomplish daily tasks without popping a few pills first. As mentioned in my previous blog about Fentanyl, people often begin abusing one drug and move on to more powerful substances to get a more intensified high. Last year, the Toronto Star published an article discussing the link between Adderall use and suicide.

So how is it so easy for students to get their hands on this drug? It is estimated that only 1 in 20 children in Canada have ADHD, but that doesn’t stop students desperate to improve their grades. A quick Google search can expose hundreds of articles with titles like, “How to trick your doctor into prescribing you Adderall”. Faking symptoms of ADHD can lead doctors to a misdiagnosis, and students can walk away with a powerful prescription. Students who have received prescriptions are known to sell the drug to their peers for up to $25 a pill.

Have you or a loved one recently started using Adderall to combat school stress? Here are my tips on how you can deal with the problem now:

  1. Get organized without the use of prescription medication. Talk to your teachers if you are feeling stressed, and surround yourself with positive people who want to help you succeed.
  2. If you are experiencing physical symptoms from Adderall use, talk to a medical professional. Talking about drug use can be difficult, but living with an addiction is harder.
  3. Talk to your campus mental health or SAP provider for assistance on managing drug use and stress levels. They have the tools to assist you through an Adderall dependency, or managing the challenges of schoolwork.

There is no denying that post-secondary life is difficult. I remember staying up late to finish papers and stressing over exams for hours, I was always a crammer. While taking Adderall might seem like a short-term solution to your stress, working hard to get a good grade is a lot more rewarding.


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Campus life: Are you prepared?

As September draws closer, students all over Canada are preparing for their first year of university or college. Leaving home, new classes, new friends and new activities, it can be a lot to handle. While attending post-secondary school is an exciting chapter in anyone’s life, it can also be a transitional period for students experiencing it all for the first time.

 Student Life

Moving out on your own is exciting and full of opportunities, but at times it can be lonely. Clinical psychologist Dr. Christopher Thurber co-produced a study on homesickness in university students, and found that while all students miss something about home when they’re away, 5-10% of post-secondary students develop intense homesickness, which has an effect on behaviour.

Homesickness isn’t the only threat to first year students’ mental health. Students have to deal with a more demanding curriculum, adapt to new roommates, new classmates and learn how to take care of themselves for the first time ever. I remember the culture shock I experienced during my first few weeks of classes at York University, and that was back when university wasn’t as expensive, programs were less competitive, and moving away from home was not the thing to do!

Students who choose to live at home during post-secondary schooling are not exempt from mental health issues either. While staying home saves students and families from the financial burden of accommodation, it can be challenging to watch friends go off and start a new life while they remain at home with their parents who may still treat them as children.

Mental health issues in universities and colleges are not new. Why do you think Reading Week was introduced? It was created in the 1960s to allow students a reprieve from their demanding curriculum. Since then, mental health issues have grown exponentially. In 2011, Ryerson University’s centre for student development and counselling found that there was a 200% increase in students reporting a crisis situation. I was initially shocked by this statistic, but a Maclean’s report about mental health on campus provided some background on this issue. They found that more students are enrolling in school with previous mental health issues than ever before, and now these existing issues are being intensified.

We developed The Student Assistance Program (affectionately known as SAP) at Aspiria to augment what schools are currently providing to assist students seeking help with their mental heath on campus. Our goal is to help students thrive while at school and build resiliency skills to prepare them for graduation and the workforce

Attending college or university certainly has its challenges for students, but it’s important to remember that the experience is also exciting, rewarding, and will help shape who they become in life.

So how can we help students adjust to their 1st year of college or university ? Here are a number of tips for students on how to stay mentally well:

  • Parents should encourage their children to work summer jobs to create a sense of independence and responsibility they will carry with them to school.
  • If students are moving away for school, it’s important to familiarize yourself with the campus prior to starting classes. This will allow for less of a culture shock when school begins.
  • Join clubs and social groups. Clubs are a great way to meet friends and people who have similar interests. International students can find other students who have recently moved to their campus .
  • Seek help with the school’s counsellors or find out if a SAP is offered. These programs are in place to help students address their mental health issues and are always accessible.

 

1st year on campus can be a difficult adjustment for students. What additional strategies can you think of that can make the transition to campus life easier for students?


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Keeping Your Cool in the Workplace this Summer

10459716_xxl_1600_536_c1_c_c_0_0_1The warmth of the summer months beckon us to spend time with family and friends outdoors and away from work to enjoy these precious days of sunshine. However, there are challenges to maintaining our mental well-being when these days come. I would like to share with you some facts about working in the summertime, and how you can help your staff feel their best.

Spreading the hours around

A study noted in the Huffington Post found that 26 per cent of Canadians are not using paid vacation days provided by their employer. The majority of those said it was because they felt they had too much work to do and taking time away would leave them behind in their work. Others are saving their vacation days for emergencies, and still others claimed to not want a vacation. By encouraging staff to take time away, even for a staycation, the benefits in creativity can be reaped when returning with a fresh view and feeling more relaxed. Time away also decreases burnout and subsequently can reduce symptoms of depression and anxiety.

Covering for others

According to CMHA Ontario, the summer months of vacation time can be a cause of stress for those filling in for others in their absence. Whether it is on the assembly line or in an office, taking on the job of another, often one that they may have little experience doing, can make those employees feel anxious and stressed. When personal life stressors occur during this time, the pressure at work can seem overwhelming. To make vacations work for everyone, discuss with everyone the upcoming workload so you can plan deadlines around vacation dates. Knowing who is on vacation and when will also help you plan your projects. Ensure staff that is covering for others are clearly aware of new tasks and responsibilities, and check in to see how manageable the workload is while other staff is away.

Seasonal Depression

Seasonal Affective Disorder typically affects some in the winter months with shorter and colder days, but there are some individuals who are affected by depression in the summertime. Increased humidity is unbearable for some, who may stay in their air-conditioned home to avoid the heat, and are likely less active as a result. When it’s too hot to cook, many choose to eat out or order in and poor food choices are often made. Changes in routine and schedules can bring on feelings of depression, such as having bored school children or university students now at home. Financial strain with camp and entertainment costs is increased, as well as the costs of going on a destination vacation. Wearing shorts or bathing suits can increase feelings of poor body image, and may inhibit some from joining friends at the beach or poolside. Some signs of summer depression to look for in your staff could include difficulty sleeping, loss of appetite, weight loss or gain, and feelings of anxiety. One way to stave off symptoms of depression is to maintain physical fitness, so encourage employees to use their employee discount at the air-conditioned gym, even for the summer months. Another way to maintain mental wellness is to stay connected, so hosting a BBQ for staff to enjoy each other’s company outside of the workplace and engage with each other in a social environment helps build camaraderie, minimize isolation and enhance work relationships.

I hope you take the time to enjoy your summer, with your co-workers, family and friends!