Top 10 Tips for University Students

By Bliss Specialist Jenna

1. Get Organized. 

Set yourself up for success. Get a planner. Get a calendar. Highlighters. Pens. Notebooks. Do you know where your classes are? A little time spent preparing yourself will make that first month a little less stressful. 

2. Settle Into Your Living Situation. 

Have roommates? Discuss boundaries/expectations. For example: What can I do to make living together more comfortable for you? Make your space your own. If you are living at home still, maybe this is the time to add a study space and create an area where you can focus. 

3. Find The Resources. 

Look into all the services that are available to you on campus and utilize them. Meet the TA's, figure out how the library works, join a study group. Universities have an abundance of support - but they won't find you, you need to be proactive and reach out to them. 

4. Make School Your 1st Priority. 

It is your choice to be here. It is a big financial decision and it will be your life for the next 4 years. University is your full-time job, so balance your social decisions with your primary goal. In considering balance, although school is priority number one, it doesn't mean you can't have a little fun. Be present in the experience and really make it a goal to enjoy this time in your life. The late night studying, the cafeteria food, those special prof's - will all be wonderful memories one day. 

5. Get a Part-Time Job, Join a Social Club or Volunteer. 

This is a great way to meet people and have a little fun but make sure to set limits on the time spent on these social activities. Having a weekly commitment will help you stay organized, bolster your resume and enhance your connection with your community. 

6. Watch The Partying. 

Be mindful of the dangers of binge-drinking. Safety should always be a priority. Be sure to do a check-in with yourself after a late night. Did you really feel more confident and social while drinking? Is being tired and hung-over worth it? Plan activities where alcohol isn't the main focus. Check out this Wiki-How for great tips on preventing binge-drinking http://www.wikihow.com/Stop-Binge-Drinking

7. Make Healthy Choices. 

Sleeping, Healthy Eating and Exercise are the foundations of feeling well. Use your gym membership, work on making a few health food choices throughout the day and get a sleep routine in order. Taking care of your self will make writing papers and taking tests a little less draining. 

8. Know Your Program. 

Do the research on what your program will look like in 2nd, 3rd and 4th year. Are you inspired and excited? First year is typically an introduction period and specialized courses come in the final years. You should be looking ahead and understand what that will look like for you. Meet with your Academic Advisor to clarify what your journey will be like. If it's your major - be excited about it or for the opportunities it will create for you. 

9. Reflect on Your Expectations. 

A self-directed learning environment takes a bit to get use to. It will not be easy in the beginning, but you will find your way.  A great way to gauge your success is not based on your high-school grades but on the class average of that course. If you don't understand, you need to ask questions.  The best advice: attend lectures, take notes. Read the assigned chapters, take notes. Take notes of your notes. You're preparing for the exam the whole way through, not just the week before. 

10. If Your Struggling, Overwhelmed or Unsure - Get Help. 

University is a stressful time, full of changes and challenges. Don't struggle in silence. Reach out and ask for help - there are so many caring and supportive people on and off campus - ready and willing to help you. Depression, anxiety and thoughts of suicide are common on campus - don't let the stigma of mental health challenges be a barrier, once you are connected to the appropriate resources, these stressors can become manageable. 

Here are two Helpful Links:

Ontario Suicide Prevention Network: http://ospn.ca/

Mental Health HelpLine (Anonomyous & Free Resources): http://www.mentalhealthhelpline.ca/

This Blog brought to you by Bliss Specialist Jenna

Bliss Individual and Relationship Counselling offer a Student Discount (services may be covered under your extended or school benefits plan). Call us at 226-247-4123 or email us at info@bliss-therapy.org to set up an appointment or complimentary consultation. 

Periods, PMS, and Planning for Pregnancy - Guest Blog from Dr. Chanel Cressman

http://www.urbanwellnessstudio.ca/

Many of my patients come to me for hormonal support; from issues concerning the regulation of their menses, decreasing PMS symptoms, coming off of birth control, to preparing for pregnancy. All of these issues relate to the health of our hormones.

Regulating hormones can be a tricky business. From estrogen and progesterone balancing in the ovaries, to the impact of cortisol and stress, to the overarching function of the thyroid and its role in metabolism – these all play a role in how our periods play out. Deciding where to begin and how to positively impact these concerns is where the ‘art’ applies.

As an ND, I am lucky to have many tools for addressing hormonal concerns. From supplementation, to diet and lifestyle support, there are many roads to choose from. However, I often utilize Traditional Chinese Medicine (TCM) and acupuncture in these cases.

TCM has been established for over 1000 years and was developed through the examination of live human beings. As such, the TCM perspective offers solutions that meet both the physical and mental/emotional concerns of a woman’s cycle. As any woman suffering from PMS could tell you, pre-menses can be an emotional time. So addressing both the physical as well as the emotional symptoms is a must.

If you’re interested in learning more about TCM or how acupuncture works, drop by the clinic for a free 15-min consult!

Chanel Cressman BSc, ND

Urban Wellness Studio

40 Francis St South

Kitchener, ON N2G 2A2

(p) 519.603.0545

(f) 519.603.0551

http://www.urbanwellnessstudio.ca/

Getting the Most out of Summer while Looking After You.

Summer brings longer days, warm nights, barbeques and backyard get-togethers, outdoor markets, and blooming gardens.  Some people have the benefit of vacation time during the summer months or a more relaxed work environment. However, for many, summer can be just as busy and demanding of time and energy as the rest of the calendar year. Though your responsibilities may not lessen with the coming of warmer weather it might be beneficial to take ten minutes to think with purpose and intention about how you allot your time, attention, and energy this summer. Your goals need not be overly complicated, and in fact, the summer might be the ideal time to focus upon attainable goals. For example:

If you are in school this summer you might focus upon thinking thoroughly about how you will approach a major assignment as soon as it is assigned.  Commit to genuinely exploring and thinking critically about the topic as opposed to completing it as quickly as possible (at the last minute!) just to get it done.

If you have children you might focus on playing outside with them more or working outside while they play nearby.  You might also consider fostering an interest in the natural environment by picking one topic to explore together (even for thirty minutes) and conduct research on—e.g. ant colonies, the influence of different weather systems upon regional weather, invasive plant species.

If you are attempting to respond to multiple demands and handle multiple projects at work, you might consider carving out an hour or two to tackle a piece of work that facilitates all of the others—e.g. Making a skeletal outline of your responsibilities, prioritizing them, and then skimming through and sorting emails according to your deadlines.

If you are grappling with issues in your personal life that seem to be taking over your thoughts, you might consider giving yourself permission to take a daily ‘vacation’ from the issue. This vacation is merely an amount of time where you focus your thoughts upon something else in your life—e.g. exercising for half an hour and tuning into how your body feels with each of your movements, or look up You Tube videos of a favourite comedian, or for an hour, listen to music closely and try to focus upon hearing all of the lyrics or all of the instruments involved.

Whether your summer will be filled with relaxation and leisure pursuits, hustling to fulfill multiple roles and meet various expectations—or a combination of both—the summer of 2014 might provide you with a wonderful chance to approach your life with a new sense of intentionality, and hopefully, Bliss!

By Bliss Specialist Heather

Financial Tips from Advisor Tim Ernst

Well here we are….spring has begun and yet these cold temperatures have stuck with us.  Last month we began with an introduction to Financial Planning, now we expand on this concept in more detail.  We begin building our financial house (so to speak), a lifelong plan towards financial security.

What is a Psychotherapist?

At Bliss Therapy we are often asked what differentiates a Pyschotherapist from other Mental Health Practitioners.  That is a great question and one that we hope this blog will help to decipher. 

Additionally, we have broken down the different designations that are held by Bliss Specialists so that our Bliss community can make the most informed choice when looking for a therapist.

How is a Psychotherapist Different from Other Types of Counsellors or Therapists?

A psychotherapist or counsellor is a term used by therapists who employ a “talk therapy” approach with clients to establish rapport in order to work toward improvement in: quality of life, relationship satisfaction, healthy and rewarding functioning in work, home and play, general health and well-being. Psychotherapists have diverse educational and training backgrounds. Here are a few of the professions and/or educational designations that may refer to themselves as psychotherapists:

Registered Social Worker or Master of Social Work*

Master of Counselling Psychology*

Pastoral Counselor and/or Master of Divinity

Marriage and Family Therapist

Master of Sexology*
Certified Psychologist*

There are many more professions and designations….
*Designations that work at Bliss

What is the Difference Between the Different Education Designations at Bliss?

Registered Social Worker (RSW)

A Social Worker may have a Bachelors, Masters or Doctorate degree in Social Work.  Most counselling services provided in Ontario are with a Masters Level Registered Social Worker. In Ontario, a Social Worker does not have the ability to prescribe medication or make a clinical mental health diagnosis. Social Workers employ a variety of social theories to understand client problems; working from a biopsychosocial model Social Workers explore the client’s physical, psychological and social relationships, environment and societal influences. In therapy, Social Workers utilize a variety of tools including (but not limited to): Psycheducation, CBT, Solution-Focused Therapy, Client-Centred Therapy in addition to many others. Social Work is informed using evidenced based, culturally sensitive practice.  At this time counselling services provided by a Social Worker are not covered by OHIP.  Many employee benefit plans are beginning to cover the services of Master Level, Registered Social Workers; check your plan to see if MSW or RSW counselling is covered. 

Melissa Reid, MSW, RSW

     

     Tonya Beattie, MSW, BSW, RSW

Tammy Benwell, MSW, RSW 

Lindsay Kenna, MSW, BSW, RSW 

Heather Stuart, MA, MSW, RSW  

Kelly McDonnell-Arnold, MA, MBA, RSW  

             Certified Clinical Sexologist

Master of Counselling Psychology 

A therapist with a Master of Counselling Psychology has obtained a 4 year undergraduate degree, with a focus in Psychology - the science or study of the mind and behaviour.  In addition to the undergraduate degree, this designation requires two or more years of study at a graduate level. A therapist with a Master of Counselling Psychology is able to provide brief or long term counselling to individuals, families or groups. They are trained in a variety of theories, models and approaches and practice in a culturally sensitive and ethical way. A therapist with a Master in Counselling Psychology practices from a biopsychosocial model - biological, psychological and social factors and are encouraged to use evidence based practice. They are required to belong to a professional organization in order to practice under the title of Psychotherapist and Counsellor, such as the Ontario Association of Consultants, Counsellors, Psychometrists and Psychotherapists. In Ontario, a Master of Counselling Psychology does not have the ability to prescribe medication or make a clinical mental health diagnosis. At this time counselling services provided by a Master of Counselling Psychology are not covered by OHIP.  Many employee benefit plans are beginning to cover the services of Psychotherapists and Counsellors; check your plan to see if a Masters level Counsellor or Psychotherapist is covered.

Jenna Luelo, MA Counselling Psych. 

Psychologist 
Psychologists may work in private practice and provide counselling and psychological services.  Psychologists provide counselling intervention using the latest research approaches that are specifically tailored to each individual. Clinical Psychologists are responsible for the assessment, diagnosis, and evidenced-based treatment, and prevention of mental disorders. Clinical Psychologists are able to conduct psychological (including Psych-Ed) diagnostic testing and assessments, in addition to having the capability to diagnosis psychiatric conditions. Psychologist services are not covered by OHIP. Many employee benefit plans are beginning to cover the services of Psychological Services; check your plan to see if a Psychologist is covered.

Heather Anderson M.Ed., C. Psychologist

Certified Clinical Sexologist

Sexology refers to the scientific study of human sexuality. A therapist with a Master of Sexology specializes in providing effective talk therapy for both individuals and couples with respect to the confidential treatment of relational and sexual concerns. Sexological study includes; ones experience with love and sexuality, human relationships, pleasure and fulfillment, sexual emotions, human sexual response, sexual function, changes throughout life, diversity, fetishes, desire, fixations, arousal, human reproduction and sexual health, cross cultural sexual practices, and many more topics. Most Sexologists are certified through the American College of Sexologists as well as a professional association in order to practice under the title of Psychotherapist and Counsellor, such as the Ontario Association of Consultants, Counsellors, Psychometrists and Psychotherapists. In Ontario, a Sexologist does not have the ability to prescribe medication or make a clinical mental health diagnosis. At this time counselling services provided by a Sexologist are not covered by OHIP.  Many employee benefit plans are beginning to cover the services of Psychotherapists and Counsellors; check your plan to see if a Masters level Counsellor or Psychotherapist is covered. 

Kelly McDonnell-Arnold, MA, MBA, RSW  

             Certified Clinical Sexologist

While Bliss does not have a psychiatrist on staff, we have added a synopsis of their scope of practice to further educate our Bliss community so that you can make the most informed choice for your therapy needs!  

A Psychiatrist is a medical doctor that has specialized in psychiatry.  In Ontario you require a referral from your family doctor in order to access the services of a Psychiatrist. A Psychiatrist specializes in the diagnosing and treatment of mental illness, typically through the prescription of medication and ongoing management of the client’s mental health. Psychiatrist services ARE covered by OHIP in Ontario.

Happy International Women's Day!

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  In celebrating this years theme for International Women’s Day- EQUALITY FOR WOMEN IS PROGRESS FOR ALL- I would like to ask you to contemplate that thought for a moment…
  

Guest Blog from Financial Advisor Tim Ernst

Allow me to begin by introducing myself.  My name is Tim Ernst and I am an Advisor at SunLife Financial in Waterloo.