Charles Benayon

Founder & CEO of Aspiria


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How Travel Can Help Students Reset

adventure-1850912_1920Travel can create unforgettable experiences and offer incredible opportunities that you may not get at home, or on campus. It allows you the freedom to explore a new place or culture and step outside of your normal structured daily experiences.

Travel isn’t only helpful as a reset; it can be beneficial for your mental health.  If you’re feeling bogged down by the chaotic circumstances of every day life, travel can help you get out of your head and into a greater sense of wellbeing. This is especially valuable for those experiencing the stresses of student life.

If you’re looking for an exciting experience that will help you push the reset button, taking a trip could be the perfect way to truly unwind, unplug and get a much-needed health break.

Switching up your routine

If you’re stuck in repetitive mindset, or work on a set schedule it can create a depressive mindset through slowed cognition. By breaking the routine, you introduce your brain to the prospect of developing new ways of approaching your life, allowing you to process your world and surroundings in a healthier manner.

Is there any better way to shake up your routine than travelling? Going on a trip allows you to take a step back from the stress of classes, exams, and other projects while enveloping you in a broader, more interpersonal classroom that traditional institutions can’t always offer.

A time to reflect

A release from everyday stresses can leave room for better personal development. I’ve known many students who have said that a change of scenery, if only for a few days, can give them the much-needed quality time to evaluate their life’s direction and take stock of their goals.

I consider self-reflection to be a very healthy and beneficial aspect of any person’s mental health journey. A greater awareness of your needs, particularly when it comes to your mental health, is key for creating a positive, transformative mindset that can help you feel more equipped to tackle challenges. After you take the time to reassess your values in a different place, you’ll feel more capable of dealing with your student life back home.

Traveling on a budget

You may be thinking that you’d love to travel and “get away from it all” but you are on a tight budget.  Luckily, there are a lot of options available for students who want to have the experience of taking their studies to a different country.

In one of our previous blogs, I talked about the various ways that you can get the most out of studying abroad. Talk to your Student Assistance Program, and you may find that you have several options available to take courses overseas. This is an excellent way of travelling on a budget, and gives you the advantage of having the best of both worlds.

Travelling doesn’t always need to be about the distance. Even if you can get to a cottage with friends for a weekend, you may find that the time spent away from the regular stresses of school will make you feel more relaxed and prepared to take on future challenges.  With Airbnb and other less expensive vacation rental sites, you may find a destination cheaper than you thought!

For more information on how you can recharge and reset, contact your Student Assistance Program today.

 

 


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Going Viral: The Consequences of Video Sharing

action-adult-blur-1632182In November of 2018, Susan Westwood accosted two African American women in the parking lot of their apartment complex. A video shows Westwood hurling racial insults and accusing the two women of “not belonging there.”

The video went viral, resulting in Westwood being served with four misdemeanour charges, including uttering threats and assault. Although this can be seen as a positive end to a troubling situation, the video is proof that viral video sharing isn’t without its consequences.

In 2019, viral videos have the power to ruin someone’s life or reputation. I’ve seen the negative effects, including depression, severe anxiety, and even suicide, that these videos can have on a person’s mental health.

The end of privacy 

I’ve found that one of the greatest risks in video sharing lies in the potential to track down private information. “Doxing” is a term that refers to the hacking and sharing of information, such as a person’s name, location, and credit card number. Once this information is shared online, anyone can access it.

I’ve also found that the subjects of these viral videos can sometimes feel as though their safety is at risk. Public shaming in online forums is relatively common, but in extreme cases, people may experience death threats. This can even happen to minors, as is the case in the recent headlines involving the boys at Covington Catholic High School. 

In many cases, these violations of privacy can lead to online bullying. Regardless of the video that is posted, it’s important to remain aware of the legal ramifications of publicly sharing private information and the long-term effects of online harassment. Cyber bullying has been strongly linked to an increased likelihood of developing mental health issues. Additionally, young people who experience online harassment are twice as likely to self-harm.

With more videos becoming viral each day, I feel as though these violations of privacy are unlikely to cease anytime soon.

How you can protect yourself 

I’ve heard of many situations where students were filmed without their permission. Parties are infamous for students filming other students without their knowledge, often in situations that could prove damaging to the students’ mental health or reputation.

As well, I’ve heard of some people being subjected to assault as a part of “hazing” rituals and that assault being recorded. This aspect of viral video sharing is particularly disturbing as these videos can sometimes cause lasting damage to the victim of the assault, serving as a triggering reminder of the incident.

On campus, you may not always know when you’re being filmed without your permission. However, there are some steps you can take to ensure that both your privacy and safety remain intact:

  • Be aware of your surroundings, especially in social settings (e.g. a party).
  • Make sure that you keep private information off of social media.
  • If you suspect that any of your personal accounts have been hacked, change your passwords.
  • If you ever feel as though your safety is threatened, contact the authorities immediately.

Westwood may be a case of viral video sharing for the betterment of a situation, but when in the wrong hands, these videos can produce shameful, dangerous, and sometimes lethal consequences. If you want to learn more about how viral videos can impact your mental health, contact your Student Assistance Program today.

 


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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.


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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!

 

 


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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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How Creativity Improves Mental Health and Wellness

creativityMany students notice that the creativity they once had diminishes as they begin post-secondary education. It seems our schools of higher learning teach students to follow the rules, learn, memorize and repeat, conform, and measure their performance by taking standardized tests. Creativity is squeezed out as the pressure to excel on exams becomes the driving force. This, however, is counterintuitive to future demands in the workforce and the mental health and wellness of our students.

A 2010 IBM study, as reported in the Newsweek article “Creativity is the New Black”, reported that not only will creativity play a critical role in the future success of a corporation, but creativity is also regarded as a core competency for those in a leadership role. Unfortunately, education is killing the creativity of our students and leaving many of them anxiety-ridden and stressed out. What are we doing to improve the mental health and wellness of our students?

Tapping into your creativity for improved mental health and wellness

I wanted to share with you the many positive benefits creative expression has in maintaining wellness, whether through art, music, reading, writing, crafts, colouring, knitting, sewing, pottery, gardening, or dancing. Creative expression can:

  • Reduce stress and anxiety
  • Increase positive emotions
  • Decrease depressive symptoms
  • Reduce distress and negative emotions
  • Boost the immune system
  • Increase self-esteem and feelings of accomplishment
  • Improve concentration and focus
  • Increase happiness

How does creativity improve mental health and wellness?

The average person has 60,000 thoughts per day and 95% of them are exactly the same, day in and day out (Cleveland Clinic). Immersing yourself in a creative activity produces an almost meditative state where your mind is so engrossed in what you’re doing that you temporarily forget all of your troubles and worries. The goal is no different from meditation, mindfulness, or yoga: in order to find calm, peace, and happiness in one’s life, the focus needs to be on one’s inner self (not external stimuli). This can be achieved only by becoming disciplined in an activity (eg. creativity) that will naturally lessen the importance and therefore impact of those thousands of thoughts we experience everyday. Neuroscientists have been studying many forms of creativity and finding that activities like cooking, drawing, photography, art, music, cake decorating and even doing crossword puzzles are beneficial to your health. When we are being creative, our brains release dopamine, which is a natural anti-depressant. Creativity usually takes concentration and it can lead to the feeling of a natural high. Participating in creative activities may even help to alleviate depression.

The latest trend in stress relief is the adult colouring book

Adult colouring books are all the rage. They’re so popular now that there are even monthly colouring clubs. They’re inexpensive, fun, remind us of childhood, require no particular skill and they provide instant relaxation. They’ve become so mainstream that they can be purchased everywhere from Amazon to dollar stores.

Research shows that creative practices improve depression, anxiety and coping skills while enhancing quality of life and significantly reducing stress – all vital for mental health and wellness. And the beauty of creativity is that anyone can practice it – why not start today?

Are we doing enough to encourage our students to exercise their creativity?