February blues got you down?
It's February. You've been in College since September and although things started off on the right foot, lately you've found yourself tired, listless and lacking in drive, energy and motivation. Many people find this time of year hard for a number of reasons and college students are no exception. I've heard some students describe this general malaise as “student burnout,” but there may be more to it than that.

Ask yourself some questions. Have you recently lost someone through death or a break-up, been dealing with financial worries, family concerns, or been noticing failing grades in your program? Perhaps you have been sleeping in, missing classes, drinking too much, abusing prescription or street drugs, or hanging around with others who also lack drive and motivation. You may want to seek professional help if you are also experiencing any of the following symptoms: difficulty concentrating, apathy, excessive anger, sleep disturbances, loss of appetite, overeating, withdrawal from others, irritability, feelings of loneliness, or a sense of separateness from others.

Self-awareness is the first step towards change. You are in control of your own destiny. Healthy change starts with the recognition that you are off balance in certain areas of your life. Self-awareness leads to a re-evaluation of your lifestyle and daily patterns of behaviour, and will lead you to minor life changes that focus on taking better care of yourself.

Self-care is about eating, sleeping, and exercise. According to Dr. Vickers-Douglas, a psychologist at the Mayo Clinic, 30 minutes of exercise for at least three-to-five days a week, has been known to significantly improve symptoms of depression. Exercise can simply involve walking at a brisk pace for 30 minutes. Another benefit of daily walks outside involves increased exposure to natural sunlight. You might ask “What sunlight?” but even a walk outside on a cloudy day may expose you to six-times as much light as a well-lit office, and 10-15 times as much as most homes. If the idea of 30 minutes seems daunting, even 15 minutes of regular exercise has been shown to elevate moods in the short term. You need to start somewhere. Why not start today?

Nutrition seems like a no-brainer, but many college students suffer from a lack of balanced nutritional intake. Filling-up on empty carbohydrates such as junk food and pop, will leave your body craving for more and leave you with a sugar crash within an hour after eating.

Instead, choose a balanced intake of complex carbohydrates, protein and fat. The best way to shop in a grocery store is to shop the outside isles, and avoid the pre-packaged foods, if at all possible. If you can afford vitamins, you may be interested to know that a recent study by the University of Washington School of Nursing found the following daily supplements helpful:

- B1 50 mg
- B2 50 mg
- B6 50 mg
- Folic Acid 400 mcg
- D 400 IU
- Selenium 200 mcg

Ah, finally! Sleep. The key to sleep is regularity, and establishing a consistent rhythm. Experts recommend a minimum of seven-to-nine hours of sleep per night for most young adults. Studies have shown that sleep deprivation adversely affects performance and alertness. According to an article in www.webmd.com, “reducing sleep by as little as one-and-a-half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information.”

Remember you are not alone. Do not isolate yourself. Seek out the comfort of good, healthy friends who value you for who you are. Talk about how you're feeling. Pay attention to your spiritual needs, as well as your mental, physical and emotional ones. Go easy on yourself, and recognize that perhaps there are some things or events in your life that have contributed to your current state of mind. Most importantly, do not let these things interfere with your studies, as that will only add to your stress. Take control! You may want to check into the resources at the end of this article for further information and self-help.

If, after trying some of the suggestions in this article, you are still having trouble shaking off the blues, visit the Counselling and Student Life Centre in F2010, or call 519.452.4282, to set up a confidential appointment with a counsellor.

Important Dates
“Intra-term Days” (March Break, Reading Week, Winter Break…)?
- February 26 — March 2

Office of the Registrar
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This column is a Student Success Initiative sponsored by Counselling and Student Life Services, Financial Aid and the Office of the Registrar.