The Artichoke Vol. 9 No. 3

NOVEMBER/DECEMBER 2019 VOLUME 9 ISSUE 3

II

ARTICHOKE

CONTRIBUTERS EDITOR-IN-CHIEF

KATHERINE COLLIER

ASSISTANT EDITOR

LAURA BOURBONNAIS

WRITERS

ALYSSA DI BARTOLOMEO

AMY FOURNIER

CASSIE WEIR

CHARLOTTE AYAZ

MADDISYN FISHER

MELANIE GAZVODA

TEODORA VILOTIJEVIC

VANESSA SANDOVAL

GUEST WRITERS

JASMINE HAWAMDEH, YFS VICE PRESIDENT CAMPAIGNS AND ADVOCACY

RITAM BANERJI, RETHINKING MENTAL HEALTH

STEPHANIE CHEUNG, POLICY ANALYST, STUDENT COUNSELLING & DEVELOPMENT

BRIANNA COGGANS

DESIGN EDITOR

DESIGNERS

EMILY ONG

HOLLY YOON

PHOEBE WONG

SAMNEET MANN

SARAH CARRIERE

SHARYL MAN

ZAINAB ALAVI

PAST ISSUES ISSUU.COM/ARTICHOKEMAG

SUBMISSIONS WINTERSFREEPRESS@WINTERSCOUNCIL.COM

CONTACT US FACEBOOK.COM/ARTICHOKEMAG

1

WITHIN THIS ISSUE

6 8

NOVEMBER & DECEMBER CALENDAR

SPOOORTS CALENDAR

CREATIVE

10 12 14 16 18 20 APPLE TREE

FROSTED FEELINGS

PASSING PRESENTS

THE PARASITE OF DOUBT

SEASONAL

IT WILL GET BETTER, EVENTUALLY

FEATURE

22 24 28 30 32

RETHINKING MENTAL HEALTH

TIPS FOR IMPROVING MENTAL HEALTH

LIVING WITH MENTAL HEALTH AND THE RISE OF STUDENT DEBT

BURNOUT AND HOW TO AVOID IT

MAKE LENTIL SOUP WITH ME

2

ARTICHOKE

LIFESTYLE

33

TIPS AND TRICKS (OR TREWATS) ON HOW TO MANAGE MENTAL HEALTH

38 40 44 46 48 52

SHOUTOUT TO SELDOM SELF-CARE

THE SNOWY SILVER SCREEN

PEOPLE TO SEE, AND PLACES TO GO

LIVING HEALTHY AS A STUDENT: 4 LIFESTYLE TIPS

WE MUST MAKE A CHANGE: UNDERSTANDING THE MENTAL HEALTH CRISIS

TEN SELF CARE TIPS WITH CASSIE

3

Alex Blechta @blechmen www.blechmen.com

4

ARTICHOKE

LETTERS FROM THE EDITORS EDITOR-IN-CHIEF WINTERS! THIS NOVEMBER/December issue has been a pleasure to put together. This year, our team brought the good stuff, so take a look through for some great tips and tricks to help with handling your mental health or some fun things to do as the semester winds down (or up, depending on how you look at it). Thanks to our wonderful Assistant Editor, Laura, we have a wide array of guest writers this issue from different on-campus resources that you can access, so please do check those out too!

Let’s get personal for a moment though, shall we? The holidays can be tough.

Sometimes we cannot get home to see family, or we are being forced to go home to family that we do not want to see.

Seasonal depression is also very much a thing. As someone who has family halfway across the world that I am not going to be able to see, and some pretty bad memories associated with this season, I know how you feel. That does not mean you have to suffer this season.

Make your own family. Celebrate with them. Celebrate making it through another semester. Celebrate being on this Earth another day. Celebrate being you.

You are here. You are loved. Those words are overused, but that does not mean that we should not believe them.

Thank you to everyone who has worked hard to make this issue what it is and thank you to those of you taking the time to read us. I appreciate you all. We have something special coming for January, so stay tuned in the New Year!

Katherine Collier Editor-In-Chief Winters Free Press Winters College Council

5

ASSISTANT EDITOR WINTERS READERS! THIS issue has been lovely to edit and I am pleased to present you with informed guest writers addressing mental health.

Kudos to our talented Editor-In-Chief Katherine and our creative Design Editor Brianna for diligently working alongside myself, our writers and designers to put issues together this past semester. I could not do this without you all.

Winters students are always invited to sit at each other’s tables at the Ab. These past months, I have truly learned that Winters College is filled with generous and openminded individuals. To those who might be having a difficult time during finalexam season, please remember that you can always find a friend at the Winters Council Office.

As a new Winters College Council member, I am imperfect and still learning to recognize everyone. Similarly, my mom has nine siblings and New Year’s is held at a hall where new faces are discovered yearly. Last year, my cousins and I thought we had forgotten about some step-uncle only to realize that he was actually a family friend. Although I do not know my mom’s entire family as well as I would like to as they live in another province, familial love bonds us together.

A sincere thank you to all who contributed to this issue and to those reading it!

Similarly, that lack of recognition does not keep Winters from feeling like home. The passion we share for art makes us family.

Much like family friends are always welcome to our familial gatherings,

To our diligent readers - as finals’ season come to a halt for 2019, please take a moment to appreciate the goals you have achieved instead of only looking forward to new ones to tackle.

Keep an eye out for an exciting January issue!

Laura Bourbonnais Assistant Editor Winters Free Press Winters College Council

6

ARTICHOKE

November & December CALENDAR

7

EVERY YOGA 3-4PM (WINTERS COLLEGE) MONDAY

31-2

IPHIGENIA 2.0 (THEATER)

4

INSTRUMENT REPAIR WORKSHOP 2:30-4:15 (MSA)

4

DRAG NIGHT (WCC)

7

WIND SYMPHONY AND SYMPHONY ORCHESTRA PREVIEW CONCERT (MUSIC)

8

RAGE DODGEBALL (SPORTS)

13

KARAOKE NIGHT (WCC)

16-23

GOODNIGHT DESDEMONA GOOD MORNING JULIET

18-21

JAZZ FEST (MUSIC)

21

MANAGING ACADEMIC STRESS 2:30-3:30 (WINTERS COLLEGE)

24

CONCERT AND CHAMBER CHOIR CONCERT (MUSIC)

25

WORD NIGHT (WCC)

28

SYMPHONY ORCHESTRA CONCERT (MUSIC)

28

UGLY SWEATER PUB NIGHT (WCC)

29-30

GOSPEL CHOIR CONCERT (MUSIC)

1

WIND SYMPHONY CONCERT (MUSIC)

8

ARTICHOKE

SPOOORTS CALENDAR

9

MON

ULTIMATE, VOLLEYBALL, BALL HOCKEY

TUES

SOCCER, HANDBALL

WED

BASKETBALL, FLAG FOOTBALL

THURS

BALL HOCKEY

SUN

ICE HOCKEY

10

ARTICHOKE

APPLE TREE

BY MADDISYN FISHER

HOW DOES GENERATIONAL trauma play into mental health? Feels as though no matter how much therapy, how much I work out, or how much self-care I do, my dear friend Anxiety will not stop. There is something...in my blood and in my soul.

What is it? Generational trauma. This poem communicates this realization and how difficult it is to avoid following in toxic footsteps.

SECTION CREATIVE TITLE

I feel like the light has gone off inside me The wind no longer touches my leaves I am curling in Reaching but nothing Maybe the apple doesn’t fall too far from the tree Or maybe just maybe we are planted beside Growing where our ancestors lay and our trees surround As we lengthen and evolve As we move and fight As we scratch and claw our ways up Up through the dirt, the soil, the shit we call life Maybe just maybe We can grow into something else Instead of an apple tree of uncertainty I could grow into a maple tree Strong, providing and a symbol of solidarity Freeing to think that the fight to grow shapes us From seeds to roots to saplings to trees Lets us cope But in reality, can we escape?

An apple tree is never what I want to be But an apple tree is all I ever see.

Love, MadFish P.S. There is hope. You should fight, not for anyone else but for yourself. You deserve love, happiness, and success regardless of your generational trauma.

13 11

12

ARTICHOKE

BY LAURA BOURBONNAIS

snowflakes adopt rosy cheeks trudging through icecaps, on their way to a chilly school. forced freezing nubs etch out exams before trecking towards calming coffee shops and consuming their commiseration through criminal calories. 

FROSTED FEELINGS

CREATIVE

13

14

ARTICHOKE

CREATIVE

PASSING PRESENTS

BY LAURA BOURBONNAIS

shared silly smiles echo one another around a beaming table. freezing hands toasty themselves against fuming food. knees nudge capricious cousins, pining for presents. “look around,” mama whispers, eyes slicked over with a coat of what she calls ‘happy tears’. uncle ties a bow around auntie’s curls and winks, “cherish the ones you’ve got, kids.” that night, we teach little ones about presence instead of presents.

15

16

ARTICHOKE

THE PARASITE OF DOUBT “FINE, FINE, FINE, you are fine,” you say under your breath next to the bus stop. Your eyes water and squint in the biting wind. You dig your chin into your scarf, curling into yourself as you forcefully stare at the peak of the street. Nerves ignite along your spine. Your legs are numb.

You will be late, it whispers into your neck. Your jaw tenses and you pull your hat further down over your ears, hoping the wool will be enough to muffle its hoarse jeering.

Late, late, says the— “White Rabbit,” you say under your breath, snapping your head free of its slithering voice.

The script runs, races, hurtles itself around your skull like a pinball machine.

You will forget the words. It is much too long to memorize: you do not know it – who do you think you are fooling?

Your cheeks burn. Your eyes are fastened to the street, glaring through the cars hustling over the horizon. Your boot taps at the pavement, cracking the ice laid over it. Your breathing quickens under your scarf.

I know every word, I have gone over it for hours, I have said it more times than I have my name.

I will not stammer –

BY TEODORA VILOTIJEVIC

CREATIVE

Oh yes, you will. Line twenty-seven, paragraph two – that maddening line always gets to you with its m’s and soft g’s. That line, that infernal line – I know that line better than myself, I will not stammer. I will not stammer if my voice knows what to say.

The bus sighs to a stop at the curb.

You feel its warm breath again at your ear: What do you expect to happen? Applause? Go ahead, if you are so sure. Embarrass yourself, it will be your own fault.

Sitting at your desk, you tuck your bangs behind your ears and lace your fingers together firmly. The teacher calls your name.

Fine, fine, fine, I will be fine— Are you sure about that?

Why would I not be? I know what I am doing.

Certainly. Whatever you say.

Your chest vibrates with the humming of your heart. Your mind braces itself against your skull. Doubt licks its lips as you turn to face the class. Your eyes shift to the window near you.

Knees do not break from a mere two-story fall, do they?

You glare at the shadow standing smugly to your left, awaiting your demise.

You will be fine.

You inhale, and your vision drifts out of focus.

Doubt sighs impatiently against the wall.

You shift on your feet and look Doubt in the eye, catching its breath.

Your nerves quiet. You exhale and speak.

17

18

ARTICHOKE

Seasonal BY KATHERINE COLLIER

Holiday treats And letters to those who cannot be near Gifts for those we love And yet, the world is empty A white void Where everything glitters But it is not gold It is pure Untouched Ready to be corrupted But this is only the surface Underneath, there is growth Waiting, desperately For the cold to give way And bring colour back In a season meant for family The void swallows all And affects us in mysterious ways But there is growth There is hope Underneath When the cold gives way

CREATIVE

19

20

ARTICHOKE

IT WILL GET BETTER, EVENTUALLY BY TEODORA VILOTIJEVIC

WHEN DID SOCIETY enter a constant state of exhaustion?

Joyous mediums of truth. Thus, you fall into a state of Unhappiness, the gloomy antithesis of Joy.

This seems to be all I have ever known, but I do not believe people were always this bloody stressed and exasperated. There was a feeling named Joy, a social state named Satisfied Togetherness, and a continuous mental presence named Calm And At Peace.

However, in the moment, one will find these Addictive mediums utterly fantastic: the solution to all Unhappiness. But after that moment, everything will come full circle, and one will feel something nauseating and frustrating: an utterly doomed state of Absolutely Awful.

Now, where have these got up and gone to?

Unhappiness then returns in full force, hitting you across the back of the head and yelling at you in an offended tone: fool, you think I am that easy to get rid of?

Of course, Joy still exists on a wide spectrum of inspirations: I largely enjoy spending my day with friends (preferably the friends with whom I feel Safe And Authentic with, though it took me ages to realize this feeling and understand that it is the first step to Satisfied Togetherness, and thus the beginning of finding the mental presence of Calm And At Peace). Friendships are one of the Joyous mediums of truth.

Joy can also be found in food, caffeine, sex, and other drugs, but this risks the possibility of Addiction. Once someone finds a Joyous medium of risk, they wager falling under its influence, and this is enormously counterproductive to finding the path to the mental presence of Calm And At Peace. Namely, this is because Addiction leaves you in a constant state of restlessness unless your Joyous medium of risk is close at hand. This dependency makes you forgetful and neglectful of

You might sit at your desk or dining room table, staring at the wall across the room, listening to the quiet drone of cars passing along what they told you was a quiet uptown avenue but is now surrounded by construction and traffic on all sides, wondering where your life is going. You might progress to the floor of your bedroom, continue to stare at the dreadfully beige ceiling, and reach the beginning of a Mental Breakdown.

Unhappiness will create Procrastination: the end of all creativity and motivation, which leads to a lapsed state of Emptiness. It will see that you waste your day doing what unhappy people do, go to sleep, wake up again, and wonder where your life has gone.

Unhappiness is a skilled force, but it is not invulnerable.

CREATIVE If you do find yourself dependent on a Joyous medium of risk and under the influence of Addiction (as I have frequently in recent years), I gently suggest talking to someone you feel Safe And Authentic with. It does help. It might even help you find your way back to Joyous mediums of truth and Satisfied Togetherness. The mental presence of Calm And At Peace will not be far off from there.

Only recently have I started to skim the surface of Satisfied Togetherness, when I confronted a confounded restrictive force in my life named Insecurity. Insecurity comes in a seemingly endless horde of a species of termite named Self-Doubt, the one that gnaws at the interior walls of your brain until all you want to do is tear at your skin and drown out the noise with your screaming.

I promise you, once you discover even one of your Insecurities, things will begin to click. If you spend a moment sitting with yourself and thinking about your day’s encounters, something will hit you.

And it will hurt. But it will make a difference, and then you will begin a long relationship in finding Satisfied Togetherness.

Once you make friends with yourself, external friendships will step into your life. All you will have to do is hold the door open and welcome them in.

Once you make friends with yourself, you will no longer feel inadequate and you will begin to recognize Unhappiness when it presents itself.

Insist it leaves, and after a while, it will.

Once Unhappiness is kept far enough away, and you begin focusing more on Satisfied Togetherness and the feeling of Joy, the mental presence of Calm and At Peace will approach you gingerly, a beaming lighthouse amidst a tempest of worries.

21

22

ARTICHOKE

RETHINKING

MENTAL HEALTH BY RITAM BANERJI

MENTAL HEALTH IS such a prevalent topic under discussion today because all of us are slowly learning about all the scary and unfortunate challenges that can occur from experiencing mental health problems. Such things as homelessness, poverty, and the worst one, suicide. One of the biggest issues faced by those of us who suffer from such challenges is the reluctance to reach out and seek help, or just be able to share our story and feel understood. Rethinking Mental Health is a club that really hopes to reduce the stigma surrounding mental health challenges that isolates people suffering from them. We seek to give people that are suffering the courage and information to reach out and find help as well as educate people to notice such challenges in others and be a source of support for them.

LIFESTYLE

We believe that taking care of our mental health is just as important as taking care of ourselves physically. In fact, good mental health makes us better at coping with physical challenges. The World Health Organization ([WHO], 2014) has defined mental health as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.� This is a very useful definition, but we believe that there is much more to mental health than just our ability to be functional. It also includes how we feel inside. We could say that this is even more important than how well we can function in our lives. Someone could be functional, but still not be happy with their lives. This is why we are also big fans of eastern practices such as mindfulness.

Mindfulness teaches us how to simply derive enjoyment from the present moment as it is given to us. It helps us learn to notice the simple and good and be aware and grateful for what we already have now, instead of what we believe we do not have.

We at Rethinking Mental Health also believe that mental health is not about mental illness. Mental illness just includes the presence of symptoms, but mental health includes the ability to cope and be happy. This means that a person can have a mental illness, but still thrive and be happy.

If you are interested in learning more about us or helping us with our mission at Rethinking Mental Health, come talk to us at rethinking.mentalhealth101@ gmail.com or just check us out at the YUCONNECT website!

We hope you have a wonderful school year and do not forget to simply breathe and enjoy the moment every now and then!

23

24

ARTICHOKE

Tips fo Improv Mental Health and Resilience

LIFESTYLE

or ving l

e

THE FALL MONTHS often consist of a period of transition. During this time, it is completely normal for students to feel stressed out or anxious about the start of a new program or year of study. According to the World Health Organization, mental health is defined as “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.� Taking care of yourself may not be as challenging as you think! Here are some things you can do to move towards optimizing your mental health and wellbeing.

BY STEPHANIE CHEUNG

Listen to Your Body Our bodies are programmed to alert us to the presence of stressful situations by exhibiting various symptoms (e.g. feeling restless, having a faster heartbeat, losing concentration, etc.). Take note of the changes or sensations you feel in your body when stressed so that you can react in a timely manner.

Practice Deep Breathing When we are stressed out, we tend to take shallower breaths. Deep breathing can help to reduce feelings of anxiety, restore focus, and bring the body into a state of relaxation. To practice deep

25

26

ARTICHOKE

breathing, find a quiet, comfortable place to sit or lie down, breathe in through your nose and expand your belly, and out through your mouth to contract your belly with each breath done to the count of 4.

Break the Problem Down We often state or think of our problems in very general terms. When you face a problem, try breaking it down into smaller parts so that you can choose one part to focus your energy on. This can help problems feel less intimidating and more manageable.

Think Positively The way we think about things has an impact on our mood and stress levels.

When we are feeling low or stressed, we tend to have more negative or unhelpful thoughts. It is important to examine our thoughts to ensure that they are based on facts. We can then reframe unhelpful

LIFESTYLE

thoughts into thoughts that are more helpful, useful, and accurate.

Access Your Support System Having a support system to reach out to when you need help is essential to maintaining your mental health and wellbeing. Your support system can consist of peers, family, friends, and colleagues. There are also many resources available to you on campus- Learning Skills Services, Academic Advising, the Career Centre, Health Education & Promotion, Student Accessibility Services, and the Centre for Human Rights, Equity and Inclusion just to name a few.

Small changes to your intentions and habits can lead to the development of a healthier lifestyle. Try practicing some of these tips and recording the changes you notice. Best of luck with the new school year from all of us at SCD!

About Student Counselling & Development Student Counselling & Development is a department within the Division of Students and provides a range of essential psychological services to the York University Community including walkin and ongoing counseling, workshops, and support groups. Our primary aim is to help students realize, develop, and fulfill their personal potential in order to maximally benefit from their university experience and manage the challenges of university life.

Contact https://counselling.students.yorku.ca/ Room N 110, Bennett Centre for Student Services 416-736-5297

27

28

ARTICHOKE

Living with Mental Health and the Rise of Student Debt BY JASMINE HAWADEH

I KNOW WHAT living with mental illness is like: I live with anxiety and a panic disorder. This means taking the crowded 939 Finch express bus, or trying to find a quiet spot study in an overly crowded space can prompt sudden, frantic feelings - leaving me gasping for air. Living with mental illness and navigating post-secondary school is not easy.

One fifth of students across 41 different postsecondary institutions would agree with me. In response to a survey conducted in 2016 by the National College Health Assessment, one fifth of students said they were dealing with immense anxiety, depression and other mental-health illnesses while in school.

It is clear: youth in this country are experiencing a mental health crisis. Our mental wellbeing is not first priority when we navigate life and a University education. The key to understanding why and how we can combate mental health is not just in removing the stigma; it is in removing vast inequalities and major stresses young people face.

A well funded post-secondary education, a more accessible campus, and a FREE post-secondary education is necessary, and will help work towards diminishing the mental health crisis of youth and students. We can work together to support and hold

CREATIVE each other’s stories, we can work together to fight for an accessible student experience for all. This mental health crisis can no longer be ignored - We the Students deserve better and our mental health issues deserve attention.

I know what living with mental illness is like: I live with anxiety and a panic disorder.

This means taking the crowded 939 Finch express bus, or trying to find a quiet spot study in an overly crowded space can prompt sudden, frantic feelings - leaving me gasping for air. Living with mental illness and navigating post-secondary school is not easy.

One fifth of students across 41 different post-secondary institutions would agree with me. In response to a survey conducted in 2016 by the National College Health Assessment, one fifth of students said they were dealing with immense anxiety, depression and other mental-health illnesses while in school.

It is clear: youth in this country are experiencing a mental health crisis. Our mental wellbeing is not first priority when we navigate life and a University education. The key to understanding why and how we can combate mental health is not just in removing the stigma; it is in removing vast inequalities and major stresses young people face.

The rise of student debt is one that has left students out to dry; scrambling to find ways to make tuition fee deadlines and pay off debt after graduation is a painful experience.

Studies have found that higher levels of student debt, relative to household assets, cause subjects to report higher levels of stress, depression and poorer self-reported general health.This is especially true with the cuts to education. Students are scrambling to find part-time jobs, dropping classes, or even delaying their education because they simply cannot afford to attend university. Economic status should never be a reason someone cannot attend post-secondary education and it should never negatively impact the mental health of an individual.

A well funded post-secondary education, a more accessible campus, and a FREE postsecondary education is necessary, and will help work towards diminishing the mental health crisis of youth and students. We can work together to support and hold each other’s stories, we can work together to fight for an accessible student experience for all. This mental health crisis can no longer be ignored - We the Students deserve better and our mental health issues deserve attention.

Jasmine Hawamdeh YFS VicePresident Campaigns and Advocacy vpcampaigns@yfs.ca 647-622-7042 (c) 416-736-2100 ext. 77679 (t)

35 29

30

ARTICHOKE

BURNOUT AND HOW TO AVOID IT: WORDS OF WISDOM FROM YOUR EDITOR-IN-CHIEF BY KATHERINE COLLIER

BURNOUT. THAT IS a term I hear constantly. I do not think I knew what it really was until this year. What is it?

How do we manage it? How do we keep pushing through when we cannot drop anything (which really does happen)?

Oxford Dictionary gives a few different definitions for burnout, but the one that concerns us is the following: “Physical or mental collapse caused by overwork or stress.” What does this look like? Well, it is different for everyone; someone may actually collapse and have a physical reaction, others may simply have a psychotic break. Some people turn to substances to help them deal with the stress, others may go to the top of Kaneff Tower and scream. Sometimes it is not obvious, and can simply lead to a person needing to sleep for a solid 12-24 hours, and that is okay. This being said, there are constructive ways to deal with burnout and its negative effects. Some of these will seem obvious, but they work.

1. Listen to what your body wants. Take breaks. Seriously, your body will thank you, especially if you are running on fumes. Eat food. You are essentially a plant with emotions. That means you need food, water, and sunlight to survive.

2. Schedule literally everything. This may not work for everyone but it works for me. I have a planner that I put things I cannot move into, like classes and work, and for the other stuff, I make a little todo list for the day and a to-do list for the week. What needs to get done and when?

The stuff that is due first, that is my first priority.

3. Say no. Even if you have already said yes, say no. You can do that. You need to think about yourself. Everything else will get figured out. If you are dreading doing something that you can say no to, just say no.

CREATIVE

4. Figure out what you can give up and what you cannot. Where do you have some space to bend the rules? What can you give up or push to the next week if you need to? This is really important because sometimes we want to take on so much, but we do not realize the amount of time each thing will take right off the bat, so we need to know where we can be flexible.

5. Sleep. Just sleep. It helps so much. Your assignment will get done. If it needs to be late by one day because you need to sleep, do it. I can guarantee you that essay you hand in one day late will give you a better mark, even with the late marks taken off, than the one you hand in on time.

A little bit about me: I am currently a part of three different councils/student governments on campus. I am taking a full course load in Education (at 33 credits for the year) and as of writing this I am working 20 hours a week on campus and tutoring three hours a week privately.

All of this totals over 60 hours of work a week. This is not meant to be a brag.

Believe me, if I could go back, I would be taking on way less. Alas, these are all things I cannot really say no to, but I have flexibility. I prioritize my school work, look at the things I need for assignments and which ones are due when and how much they are worth. This all factors into where it falls on my priorities list, and I work around the concrete things I have like classes and work. I take the moments that I can get to be social, and I relish them. Sometimes, just talking to a friend for a half-hour or getting a hug makes me feel relaxed and ready to tackle my next task. The other thing I do for myself is I go to bed at 9:30.

Here is your TLDR: Burnout is hard and you should not try to strive for it, but if it happens, make sure to eat, sleep and prioritize your work. Figure out where you have some flexibility and work around it. And SLEEP. 

31

32

ARTICHOKE

MAKE LENTIL SOUP WITH ME – FOR THE DAYS YOU NEED PURPOSE AND COMFORT FOOD

BY VANESSA SANDOVAL Ingredients -1 onion, chopped - ¼ olive oil - 2 carrots, thin slices - 2 stalks of celery, sliced - 2 cloves of garlic, sliced (or 2 spoons of pre-chopped) - 1 tsp of oregano - 3-4 bay leaves - 1 tsp of basil - (any other herbs/ spices you’d like!)

- 2 cups of dry lentils - 8 cups of water - 1 bunch of spinach (wash and chop) - 2 tbsp of vinegar - diced ham/precooked sausage - salt and pepper to taste

CREATIVE

In my first year, I started getting awful toothaches. My wisdom teeth needed to be pulled out, but because I lived in residence far from home, I had to wait a couple of months before seeing my dentist. For the next little while and especially when I came back from winter break with four empty cavities in my mouth, soup is all I could have.

I have personally always liked cooking. The satisfaction I get from completing a dish always gives me peace of mind. For the next couple of hours, all you need to do is to follow these instructions—but feel free to improvise with what you have.

Now you may need some time to properly prepare these ingredients. I usually play a podcast in the background and do all of my chopping.

Make sure you have a large pot and test the mediumlow heat by flicking cold water onto the surface.

When the water sizzles, add the oil. Soon after, add the onions, carrots, and celery. Replace the lid and let it all steam until the carrots and celery are soft enough for a fork to easily poke through it. Then add the garlic, oregano, bay leaves, basil, and any other herbs or spices (I like cayenne pepper, turmeric powder, Italian seasoning, or Goya Adobo All-Purpose Seasoning Powder) and mix.

Let it sit for a few minutes.

Now here comes the stew part of this stew recipe.

Add the dry lentils and the water. Cover the stew and leave for at least an hour on low heat to stew. Take

this time to do other things (like wash the dishes you have generated or practice mindfulness exercises; personally, I like to doodle on sticky notes which helps my mind stay present without being too stressed that I create a masterpiece).

The idea is to stay away from things that have screens, as I find they do not help me relax but just occupy and distract my mind.

Once an hour or so has passed, add the ham/ sausages. Let it sit for about five minutes, then add the spinach in batches and the vinegar (this should help give it a kick). Stir it all in and do not be afraid to give it taste tests and add salt/ pepper as you go. The stew will be ready to serve when the spinach has wilted.

(There should be enough for a couple of meals!)

Get creative and maybe add some lemon juice, tomatoes, mushrooms—whatever you want. Just make sure that

at the first step you wait for hard vegetables to soften, then add the spices, then the liquid/soft ingredients.

What you want to do is have fun with making this your stew and taking your time to go through each step. Cooking has gotten me through stressful moments, especially when I have told myself I do not have time— and it is always rewarding at the end.

33

34

ARTICHOKE

10

TIPS & TRICKS (OR TREATS) ON HOW TO MANAGE

DEPRESSION

BY MELANIE GAZVODA

HAVING DEPRESSION CAN be a scary thing. Even scarier when you do not know what to do or how to feel better. As someone who has dealt with depression for a long time, I have picked up tips and tricks that have really helped me.

SECTION LIFESTYLE TITLE

Tip #1 Starting the morning right. When

Tip #4 Ask for help. Not everyone can fight

battling with depression, it is a billion times more difficult to get out of bed in the morning. In fact, every day can be a challenge to get out of bed and make it in the morning. I suggest starting the morning with an upbeat playlist full of your favourite songs. Happy songs have been scientifically proven to help boost your mood. Whilst you are awake and singing along to your favourite tunes, bust out some moves to get your natural endorphins running! Dancing to songs while making your bed is such a better experience than the boring old way!

the battle of depression alone. It is alright and very beneficial to talk to someone such as a friend, a family member, or even consider seeing a therapist. These people care about you and will offer advice to help.

Get medication if you can’t handle these feelings on your own. No one is going to judge you for getting help.

Tip #2 Give in. Every once in a while (not all the time!), it is okay to get that cherry cheesecake staring at you in the bakery.

Eat foods that you enjoy. I am not saying do not eat healthily and spend all your money but it is okay to indulge at least once a week with your favourite treat or even at your favourite place. Like a spa or salon as a way of thanking your body and mind for all the hard work, it has done this week. Every step on the road to recovery from depression should be rewarded. Although it may be hard to eat because depression can also cause loss of appetite it is okay to start small. Drink lots of fluids and avoid depressants like alcohol. (You do not want to become more depressed or start relying on substances.)

Tip #3 Working out. Working out is one of the best approaches to release natural endorphins in your brain while helping you stay healthy. It also can help make motivate you and help you sleep.Â

Tip #5 Making goals & lists. Not only will making goals keep you motivated but by having a list of goals it keeps your mind de-cluttered and organized. You will feel less stressed by making lists. Having goals is great, but always start small! Do not write down a goal you know you cannot achieve. It is discouraging and will give you a bad feeling when looking at the list.

Think; what can I do right now? Once that goal is complete, check it off and challenge yourself to make the goals harder for the next time.

Tip #6 Making time. Sometimes life and work get in the way of you-time. This is the time you have to yourself to do your favourite hobbies and activities. This could be reading, bike riding, playing an instrument, bingeing your favourite TV series, or even just hanging out with your favourite people. Always make time for the things you love. At least 1-2 hours a day. If you do not have this time through the week, try to make weekends your bliss as you only get one life and you should fill every second with things you want to do.

35 35

3636

ARTICHOKE ARTICHOKE

Tip #7 Avoid negative thoughts. As hard

Tip #10 Not giving a f**k. Obviously, if

as this might sound to someone with depression you must deal with the source of it. Find out why you feel like this or even what could potentially be causing this terrible feeling and confront it. When you are overcome by negative thoughts it is best to either write out how you are feeling in a journal or piece of paper or talk to someone. (Remember, you are not a burden; people care about you).

you have depression it is because you are giving to many f**ks. By choosing to not care about people's opinions and choosing your happiness over people's judgments you will become truly free. It is okay to not care if someone calls you a mean name because people who are insecure will try to drag you down to their level. Ignore it.

Maybe do not ignore the people who care about you and their opinions. You do not want to hurt anyone's feelings but simply explain you are choosing happiness over worry. Rethink things that are bothering you because more than half of the things people worry about never happen.Â

Tip #8 Keeping a journal. Writing down your thoughts clears your head. It is best to journal before bed to clear out thoughts and help you sleep. Writing down what is bugging you can also help you better understand how your feeling and why you're feeling this way. This can also lead to better solutions on how to solve these problems and truly be happy.

Tip #9 Self-love. Self-love is possibly the most important thing on this list. You have to treat yourself the way you treat people you love. To love oneself may seem difficult because you, of all people, are your own biggest critic. You are also in charge of turning things around. Challenge yourself every day to think of something nice about yourself. Maybe it is something small or maybe you held the door open for someone today. Congrats on being nice! Look at your eyes in the mirror. Are eyes not just amazing? Maybe they are chocolate brown, or oceans of blue, maybe even emerald green with specks of gold but look how lovely they are. Notice the way you smile.

A smile is the best accessory anyone can ever wear.

I hope some of these tricks and tips work for you and remember that every choice in life you make is not necessarily the wrong one it just takes a few more steps to get to where you want to go.Â

SECTION TITLE

37

38

ARTICHOKE

SHOUT OUT TO SELDOM SELF-CARERS BY LAURA BOURBONNAIS

This midterm/finals season, remember to take care of yourself! I know that is much easier said than done (trust me!) but here are some simple things you can do to selfcare these next two months that I will be personally doing to maintin my own sanity.

••

put on a face mask

••

read a non-school-related novel

••

watch a TV series you like or a film on Netflix

••

listen to music you like

••

go for a walk or a run

••

go to the gym

••

go to a yoga class or a dance class

••

spend time with friends

••

make some comfort food for yourself

••

call up your family members

••

enjoy Toronto - discover a show or a place you have never been to before

••

take a nap

LIFESTYLE

Even if your self-care is simply a fifteenminute break from studying before running off to work at your part-time job, take it! You deserve good things and you deserve to feel good in your own skin even if only for a moment.

Happy study season but also happy selfcare season! :)

39

40

ARTICHOKE

THE SNOWY SILVER SCREEN BY AVERY-ROSE HAMILTON

HOLIDAY GREETINGS EVERYONE. If you find yourself stuck inside on a cold day or night, I have a suggestion for you. Here is a list of films that will get you into the holiday mood, whether you are enjoying some quiet time alone or gathering with friends and family; there is something on this list for everyone. Keep in mind that these are based on my own opinion but I believe you will enjoy them, give them a try.

••

The Santa Clause movies: a trilogy that has a worth-while story each time. In number one, divorced dad Scott Calvin accidentally becomes the next Santa Claus and it is up to him to make sure Christmas happens on time without alerting his family to this must-bekept secret. In the second one; eight years after the first movie, not only does Scott discover that his son is on the naughty list but he must also marry by Christmas eve which is in a month’s time, or Christmas and his job as Santa are over forever. In the third and final movie, Scott must learn to multitask as he juggles entertaining the in-laws while also battling Jack Frost who has a scheme to take over the North Pole; a team effort which saves Christmas and their lives.

Genre: Drama/ Fantasy

••

White Christmas: a true classic in every sense of the word. Ex-WW2 soldiers-now singers Bob Wallace and Phil Davis join up with sister-act Betty and Judy Haynes to perform a Christmas show in rural Vermont at a mountain inn owned by their previous commanding officer. But upon arriving, they are met with not what they expected: the inn failing financially, and worst of all- no snow.

But through ups and downs, the quartet manages to not only save the inn but also revive the spirit of their commander as the snow falls. A musical with memorable songs you will be singing for days such as ‘Sisters’, ‘We’ll Follow The Old Man’, ‘Snow’, ‘White Christmas’, and ‘Gee, I Wish I Was Back in The Army’.

Genre: Comedy-Music/ Romance

••

Elf: a story you all may be familiar with. As an orphaned baby, Buddy is accidentally taken to the North Pole, then raised by the elves of Santa’s workshop. Now a grown man with a child-like attitude, Buddy travels back to New York in search of his birth parents, causing some comical-chaos, and finding love along the way.

Genre: Fantasy/Romance

LIFESTYLE

••

The Christmas Chronicles: a new Christmas movie that is worth watching. Brother and sister Kate and Teddy plan on catching Santa on film, proving that he does exist. But when their plan goes awry on Christmas eve, they must join forces with Santa and his elves to save the holidays worldwide before sunrise, while also rediscovering what Christmas is all about.

Genre: Fantasy/Adventure

••

Arthur Christmas: a fantasy with a touch of comedy. Arthur Christmas is the youngest of two sons of the current Santa Claus.

Arthur, however, is not entirely involved in the Christmas eve mission, that is left up to his father, the elves, and his older brother; he just answers the mail. When a child is forgotten, it is up to Arthur, his grandfather, and a shabby reindeer to deliver the gift before sunrise.

Genre: Fantasy/Drama

••

The Search for Santa Paws: a story for both young and young at heart. When Santa receives a toy dog from a recently-deceased friend in New York, a magic icicle brings the toy pup to life and the two become instant

41

42

ARTICHOKE

friends; naming the pup Santa Paws. When Santa travels to New York to convince the new owners of the toy store his friend had to keep the Christmas spirit, Santa Paws gets separated from his owner and finds his way to a group of orphaned girls. Using the magic in his icicle, he re-kindles the spirit of Christmas and belief in the magic within them. With a lot of courage, determination, and a bit of Christmas luck and magic, everyone gets their wish: the toy store keeps the Christmas spirit, Paws is reunited with Santa, and the girls get adopted just in time for Christmas.

Genre: Fantasy/Adventure ••

Annabelle’s wish: a movie that warms the heart. Mute boy Billy lives with his grandfather on a farm, after his parents died when he was very young. One Christmas, Billy receives a calf named Annabelle as a gift, not knowing that she and the other animals can talk, and the two become best friends. Annabelle dreams of learning how to fly like Santa’s reindeer, but when Billy’s future is threatened because of his disability, she gives up her voice so he could stay with his grandfather and be happy; finally getting her wish once Billy is a grown man.

Genre: Adventure-Musical

Some other nostalgic Christmas Movies include: ••

Cricket on the Hearth

••

Rudolph the Red-Nosed Reindeer

••

Santa Claus is Coming to Town

••

How the Grinch Stole Christmas

••

A Christmas Carol

••

Frosty the Snowman

••

Miracle on 34th Street

••

Home Alone 1 and 2

••

The Nutcracker

••

A Christmas Story

••

The Polar Express

If you know of any other movies not on this list, please feel free to let me know, I would love to hear about it.

LIFESTYLE

43

44

ARTICHOKE

PEOPLE TO SEE, AND

PLACES TO GO BY AMY FOURNIER

LIFESTYLE

WINTER IN TORONTO can be quite grueling and gloomy. The freezing temperatures, windy snowstorms, and overall grey aesthetic can be disheartening to those of us who thrive in the sun. It’s easy to fall into a pattern of wanting to stay inside all winter break and binge watch Netflix. However, if you’re sticking around the GTA there are plenty of activities you can do to break the hibernation cycle.

Here are a few things that you can do during the next couple of dreary months: 1. The Toronto Christmas Market​: If you have never been to the Christmas Market, you need to. Located in the Distillery District of Toronto, it’s a nice little escape from York U’s campus grounds. It’s best to go in the evening as the illuminated lights from the gigantic Christmas tree will surely warm your heart. If that doesn’t work they also serve mulled wine (my favourite), and the best spicy hot chocolate I’ve ever had. There are also many cute shops and boutiques around with unique items that make wonderful gifts.

2. Skating at Nathan Phillips Square or Harbourfront Centre​: Even if you think you aren’t a good skater I highly suggest that you give it a try. It’s a great active choice for anyone who wants to embrace a casual winter sport without the commitment or need for a ski/ snowboard hill. You definitely don’t need your own skates either as they have them available for rent.

3. The Art Gallery of Ontario (AGO) or Royal Ontario Museum (ROM)​: If you are more of an indoors type of person you may want to check out one of the museums in Toronto. The AGO offers

free admission on Wednesday evenings 6:00 pm-9:00 pm. This is a great idea for anyone who wants to have a more ~chill~ outing alone or with a friend or two.

4. The Nutcracker Ballet​: ​Every year the National Ballet School puts on a beautiful performance of The Nutcracker. If you have never gotten the chance to go and see a ballet I highly suggest it. It’s so nice to see a live performance of something once in a while, as opposed to watching films and movies through screens.

5. Allan Gardens Conservatory​: Okay, I may be a little biassed on this one because I absolutely ADORE being in a room full of plants but Allan Gardens Conservatory is a must-see. The conservatory is open 365 days a year and is basically a huge indoor garden. It’s not every day you get to see humongous cacti, so you should definitely put it on your bucket list this winter.

Stay toasty, and make it a priority to do something fun this during the winter break!

45

46

ARTICHOKE

Living Healthy as a Student: BY CHARLOTTE AYAZ

MY FIRST YEAR of university, as I am sure is the case for many of you, was almost definitely the single time in my life during which I lived the most unhealthy lifestyle. It is no secret: Living clean as a student is hard. The organic section at Walmart boggles the mind with its high prices, learning to cook is intimidating and time-consuming, and fast food on campus is almost too easy it is hard to resist. But let me tell you from experience: It is a trap.

While “treating yourself” is an important thing to indulge in now and then, allowing that mantra to become the essential foundation of your food intake can quickly spiral into a cycle of constantly prioritizing unhealthy cravings over your physical and mental health. That is right, I am including mental health. While people may not always connect the two, depriving your body of the nutrients and balance it needs leads to a dip in energy

levels, immune system health, and overall mood. When you are not feeling physically your best, it takes a toll on your mental state. That is why making an effort to stay active and healthy in school is so essential to your overall wellbeing and happiness.

Here are some tips I have learned: 1. Forget “diets”. Start by changing your lifestyle.

A lot of people associate healthy living with losing weight and doing it fast, or by making extreme changes to your food intake cold turkey (no pun intended). But in most cases, diets which claim to have you lose ten pounds in a week involve unhealthy caloric restrictions and/or a complete lack of nutritional balance. It is also the path of certain failure to restrict yourself from eating certain foods you enjoy all together.

A slice of cake once a week is not going to kill you. Starving yourself might. In fact, forget

calorie counting altogether.

Learn to make intuitive choices.

Consciously cut down on simple carbs and sugars. Ingest less dairy. Drink more water. Ensure you are eating enough good fats and proteins.

2. No more midnight snacks.

Trust me, I know how that sounds. I am not a stranger to the 2 am Uber Eats order from McDonald’s. However, controlling not just how you eat, but when you eat, makes a huge difference. Eating right before sleep has been shown to slow down digestion, and even lead to issues with sleeping as the body relies on energy to break down foods after consumption.

Instead, eat your last meal two to three hours before going to bed. Intermittent fasting is also a great method for a healthy lifestyle, but make sure to do your research and speak to your doctor before trying it.

LIFESTYLE

3. Going to the gym is not the only way to exercise.

While getting your sweats on and heading to the gym is a nice idea, it is not always realistic when you are on a time crunch (or even if you are someone who feels insecure at the gym). There are other ways to get in your physical activity. All you need is a yoga mat and a laptop. YouTube is a great place to go when you have not much more than fifteen minutes to spare, but want to stay active and in shape. There are countless ten to fifteenminute workouts to follow at every skill level, so you can start from the easier exercises and work your way up as you build your strength and stamina.

- Switch out your snacks for healthier options. As a rule, I never buy big bags of chips or pizza pops when I go shopping.

You will never be able to eat what you do not have at home. Some alternatives to munch on when you are hungry are fruits and veggies, protein bars, yogurt, or dark chocolate.

4. Cooking at home.

Eating something you have made yourself is almost always a better option than eating the highly processed foods that are available on campus. Here are some tips:

- Alternative flours. When baking, almond flour is a much more nutritious option to use as opposed to all-purpose.

But let us be real, it is insanely expensive. What some people do not know is how easy it is to

- Carb alternatives. Quinoa is not crazy expensive to buy, and it is a great option if you are looking to switch out your rice for something more protein-packed and nutritious. You can literally boil it in ten minutes, and it even works as a great stir fry ingredient on nights when you want a quick and filling dinner.

make it yourself at home. Hint: All you need to do is put some almonds in a food processor.

Viola.

- Invest in an instant pot. I cannot count the number of times my instant pot has saved my life. A recipe that may take two hours by itself turns into 20 minutes with one of these. Literally throw all your ingredients inside, put on the timer, and walk away. It makes one-pot meals a million times easier to make.

Maintaining a healthy lifestyle is by no means an easy feat when you are at a loss for time and money, but implementing these simple tips has transformed my life as a student and hopefully they will help you too. The key is to stay consistent and maintain balance and as always, to be kind to yourself.

47

48

ARTICHOKE

WE MUST MAKE A CHANGE: UNDERSTANDING THE MENTAL HEALTH CRISIS BY ALYSSA DI BARTOLOMEO

LIFESTYLE

Research suggests that 1 in 5 Canadians has RESEARCHmental SUGGESTS THAT 1 in 5 a diagnosable disorder (Smetanin Canadians has a diagnosable mental et al., 2011). However, the majority of disorder (Smetanin et al., 2011). people cannot obtain help due to a However, lack the majority of people cannot obtain of treatment accessibility (Kazdin, 2011).help due to a lack of treatment accessibility In the article Rebooting Psychotherapy (Kazdin, 2011).

In the Research and Practice toarticle ReduceRebooting the Burden Psychotherapy Research and Practice of Mental Illness, Kazdin expresses that, to Reduce the Burden of Illness, although psychotherapy is Mental often a crucial Kazdin expresses although part of treatment, it that, is tailored to a specific psychotherapy crucial part demographic and is often ainaccessible. treatment, is tailored to a specific It isofaccessible forit majority groups and demographic and istreatment often inaccessible. those who can afford – leaving It is accessible for majority groups and minority groups and the less affluent without those who can afford treatment – leaving opportunities to receive help (Kazdin, 2011). minority groups the less Often whenand we hear thataffluent not enough without opportunities to receive help people are receiving mental healthcare, (Kazdin, 2011). we automatically jump to “we need more professionals in the field that can provide Often when we hear that not enough therapy”.

However, if we examine some of are receiving mental healthcare, thepeople statistics, is this really going to be the we automatically jump to “we need more revelation that will excite change?

If we take in for theinstance, field that25% can provide theprofessionals United States, suffer therapy”.

However, if each we examine from a mental diagnosis year; tosome put ofinto the statistics, is this going to be this perspective, thatreally is about 7 million the revelation that will excite change? people (Kessler & Wang, 2008, as cited inIf we take the 7United States, forneed instance, Kazdin, 2011)! million people help and 25% suffer from a mental diagnosis each & only 700 000 people can provide it (Kessler year;2008, to putasthis into that is Wang, cited in perspective, Kazdin, 2011).

That’s about 7 million people (Kessler & Wang, right, there are only approximately 700 000 2008,professionals as cited in Kazdin, million trained in the 2011)!

United7 States people needon help and“qualified” only 700 000 people that are quote quote to provide can provide it (Kessler & Wang, 2008, as treatment to those with mental illness. cited in Kazdin, 2011).or That’s there Therefore, if we doubled evenright, tripled our are onlywe approximately 700be 000 trained numbers, would not even close to professionals in the that tackling the burden of United mentalStates illness.

So, that brings me to the existential question, what do we do? How are we supposed to help this myriad of people overcome their suffering? Well, for starters, Kazdin, uses the analogy of creating a mental health treatment portfolio (Kazdin, 2011). This gold standard of psychotherapy cannot be the be-all-end-all of mental healthcare. Rather,

Kazdin examines factors such as the use of are quote on quote “qualified” to provide media outlets through the implementation treatment tothrough those with mentalapplications, illness. of treatment cellphone Therefore, if we doubled even tripled training laypersons basicor mental healthcare our numbers, we would not even be techniques, as well as, addressing theclose efficacy to tackling the burden of mental illness. of self-help resources (Kazdin, 2011).

After reading this article, I needed to dig So, thatinto brings to the existential deeper howme researchers are currently question, what do we do?

How are we so addressing this dearth of accessibility, to help thisUniversity’s myriad of people Isupposed reached out to York Dr. Skye overcome their suffering? for Fitzpatrick, the director of Well, the Treating and starters, Kazdin, uses the analogy of Understanding Life-Threatening Behaviour creating a mental health and Intense Emotion Lab.treatment Dr. Fitzpatrick’s portfolio (Kazdin, 2011).

This gold and work spans the areas of the nature standard of cannot be treatment of psychotherapy Borderline Personality Disorder, the be-all-end-all of mental in addition to, exploring wayshealthcare. to reduce Rather, Kazdin examines factorsAfter such asking suicidality and intense emotion. as the use of media outlets through the Dr. Fitzpatrick what she thinks the mental implementation of treatment health field and society shouldthrough do to improve cellphone accessibility, applications, she training treatment stated “Making laypersons basic mental healthcarewill come mental healthcare more accessible techniques, as well as, addressing from many different solutions- notthe just one. efficacy of self-help (Kazdin, For example, we needresources researchers who are 2011). to identify the essential elements working of the treatments that we have to make Afterwork reading thisand article, I needed dig them better faster, but weto also deeper into who how are researchers currently need people radicallyare disrupting addressingtreatment this dearth of accessibility, so traditional delivery to innovate I reached to Yorkof University’s Dr. Skye totally newout methods mental healthcare.

Fitzpatrick, director the Treating We also needthe people who of aren’t focused on and Understanding Life-Threatening treatment at all and instead are identifying Behaviour and Intense Dr. ways to prevent mental Emotion illness inLab. the first Fitzpatrick’s work spans the areas oflike place on a large scale through things the naturemedia, and treatment of infrastructure.

Borderline nutrition, and public Personality Disorder, addition to,support Finally, we need publicinpolicies that exploring ways to reduce suicidality these initiatives, recognize the mental health crisis that we’re facing, and take tangible steps to expand access to mental healthcare.” Well, there you have it; we need to work together to find innovative ways to revolutionize treatment! If you or someone you know are in crisis, please contact your local distress line. Toronto Distress Centre: (416) 408-HELP (4357).

49

50

ARTICHOKE

and intense emotion. After asking Dr. Fitzpatrick what she thinks the mental health field and society should do to improve treatment accessibility, she stated “Making mental healthcare more accessible will come from many different solutions- not just one. For example, we need researchers who are working to identify the essential elements of the treatments that we have to make them work better and faster, but we also need people who are radically disrupting traditional treatment delivery to innovate totally new methods of mental healthcare.

We also need people who aren’t focused on treatment at all and instead are identifying ways to prevent mental illness in the first place on a large scale through things like nutrition, media, and public infrastructure. Finally, we need public policies that support these initiatives, recognize the mental health crisis that we’re facing, and take tangible steps to expand access to mental healthcare.”

Well, there you have it; we need to work together to find innovative ways to revolutionize treatment! If you or someone you know are in crisis, please contact your local distress line. Toronto Distress Centre: (416) 408-HELP (4357).

References: Kessler, R.C., & Wang, P.S. (2008). The descriptive epidemiology of commonly occurring mental disorders in the United States. Annual Review of Public Health, 29, 115–129.

Smetanin, P., Stiff, D., Briante, C., Adair, C.E., Ahmad, S. and Khan, M. (2011).

The life and economic impact of major mental illnesses in Canada: 20112041. Prepared for the Mental Health Commission of Canada. Toronto: RiskAnalytica.

SECTION TITLE

51

52

ARTICHOKE

TEN SELF-CARE SELF-CARE TIPS WITH CASSIE CASSIE BY CASSIE WEIR

LIFESTYLE

“TIS THE SEASON to be stressful”, that is how the lyrics go, correct? Maybe not. I am no pro on selfcare; I am still learning some tips and tricks for myself but as a third-year university student, I can definitely say that I have learned what works and what does not. Below I will list some techniques that have helped me over the years. Self-care is different for everyone so take everything I say with a grain of salt but it may be worth a try.

1) Music. Anytime that I need an escape, or I begin to feel flustered, I turn to music. You can almost always catch me with a pair of headphones in. From Lizzo to the Shark Tale soundtrack to 2000 Usher, music has helped me gain my balance and focus. Not to be that person but here is my Spotify link if you want some grooves: https://open.spotify.com/ 2) Breathe. Ground yourself. You are here. Be present. In and out. Do a roll down and become comfortable with your body. You are you.

Everything is okay. You are okay.

3) Journal. Write down all the emotions you may be feeling, what happened in your day, the challenges you had and successes that made you feel. Write down what your goals were for the day and if you accomplished all of them or not. Even doodle a little if necessary. Let it all flow out.

4) Check up on yourself. Have you eaten recently? When was the last time you had water?

When did you last shower? Do you need groceries?

Take a second to self evaluate what is going right and what is going wrong. Find a way to fix it.

5) Do something you love. Do a face mask. Eat some Oreos. Head to the Ab. Play video games. Play a musical instrument. Do something that makes you smile, whatever that may be.

6) Take a break. Set aside ten minutes where you can regain focus on the task at hand. Lay in your bed if you need to and check those social medias, but only for ten minutes. I would recommend setting a timer. Believe me, that iPhone alarm tone will get you up and moving.

7) Dance Party. Move that body of yours around.

Do not be afraid to even sing a little. Let the music move within you. Dance like nobody’s watching.

Shake that booty. ‘Pop off’ as the kids say it.

8) Clean the space around you. If your bed is not made, make it. Clean the clutter off your desk. Do your laundry. If messes surround you, your brain will feel messy as well. Working with a clear mind makes for more efficient work.

9) Call someone. It is so nice when a voice can bring you so much comfort. Talk about your day, ask them how their day was and most importantly, tell them you love them.

10) Bedtime. Not sleeping is not cute. It is so important to make sure your well rested so your brain house is as energized as possible. Set a schedule that you can follow so you can ensure at least six hours of sleep.

53

SEE MORE OF ARTICHOKE MAGAZINE ISSUU.COM/ARTICHOKEMAG