Connect Student Therapy

Pull the Plug on Procrastination - Tip #4: Reward Yourself Research suggests that rewarding yourself more frequently and right after you complete a task will lead you to develop a more positive attitude about your work. This in turn will lead you to become more motivated, engaged and enhance your productivity. Rewarding yourself does not have to break the bank. My favorite ways to reward myself are playing with my dogs, eating something pleasurable (dark chocolate or a stro...ng cup of coffee are my go tos), watching a comedy bit and going for a walk in nature. I want to hear from you! What are some of your favorite ways of rewarding yourself? #rewardyourself #motivationtips #stopprocrastinating #studentmentalhealth #universityofbritishcolumbia #ubco #universityofalberta #universityofcalgary #universityoftoronto #queensuniversity #ubcsororities #questuniversity #questuniversitycanada #dalhousieuniversity #carletonuniversity #yorkuniversity #ryersonuniversity #ecuad #emilycarruniversity #studentsuccess #studentcoaching #productivityhacks #productivityhabits #mentalhealthmatters #studentlife #yvrstudent #yvrstudents #internationalstudent #internationalstudents #collegeprobs

Pull the Plug on Procrastination Tip #3: Limit Distractions Identify all of the things in your environment that distract you the most during your work (apps, websites, devices, people etc.) Turn off ALL of the notifications on all your devices that are in your workspace (e-mail, instant messaging apps, social media etc.)... Place your phone out of sight or on airplane mode Close all tabs on your web browser that are not necessary for your work Have an organized and minimal working environment only having what you need to work (think laptop, textbooks, earphones and water bottle) Schedule intentional distraction time where you get all your social media scrolling, web browsing, Netflix watching done so you can focus your attention during your scheduled work time Let people in your environment know that you do not want to be disturbed while you are working and let them know when you will be available. #getorganized #stopprocrastinating #limitdistractions #studentmentalhealth #mentalhealthmatters #studentsupport #yvrparentsupport #yvrstudents #internationalstudent #internationalstudents #yvrliving #yvrlife #collegestudent #universitystudent #collegeproblems #collegeprobs #universityproblems #universityprobs #studentprobs #ubcvancouver #ubc #universityofbritishcolumbia #questuniversity #questuniversitycanada #uvic #langaracollege #trinitywesternuniversity #simonfraseruniversity #sfuburnaby #studentcounsellingservices

Pull the Plug on Procrastination - Tip #2: Chunk Your Work When faced with big goals or projects, we can easily become overwhelmed and thus lose motivation and focus. For example, if I think about running a marathon, I very quickly feel overwhelmed and my head starts to fill up with self-defeating thoughts (read: Yeah right, you’re not even a runner. There’s no way you will ever complete a marathon!) These negative thoughts discourage me and make me feel like I’m faced with... a goal that I am unable to achieve. However, if I break the goal down into training for a 5K run, then a 10K run, then a half marathon and finally a marathon, I greatly increase my chances of getting started and eventually achieving the big goal. These sub-goals (the smaller goals that lead to your big goal) act as stepping stones and provide the momentum and confidence you need to continue on towards your end goal. This same idea can be applied to school assignments and exams, work projects and just about any goal you set your sights on. Chunking will make it so that you only need to focus on taking the very next step, again and again, until the task as a whole is completed. How do you chunk, you ask? Write down all of the tasks that are necessary to complete your project. Be as specific as possible. If you feel stuck, just write down what comes to mind now with the idea that you can always add more tasks later on if necessary. Then, refer back to yesterday’s post on creating a weekly schedule (number 2). Basically, you can start with the deadline and work backwards to schedule in the necessary time chunks over the days and weeks ahead to allow you to reach your goal. Each time you complete one of the tasks, cross it off your list and reward yourself (more on this on Thursday), then move on to the next task. Repeat this until you have completed your goal. #getorganized #stopprocrastinating #studentmentalhealth #studentcoaching #mentalhealthmatters #universityofbritishcolumbia #ubcvancouver #ubco #mcgill #mcgilluniversity #universityoftoronto #carletonuniversity #yorkuniversity #questuniversity #questuniversitycanada #dalhousieuniversity #internationalstudents #collegelife

NEW SERIES: Pull the Plug on Procrastination Tip #1: Create a weekly schedule If you don’t decide in advance when and where you are going to work towards completing your goal, you are likely to leave it for that last-minute rush to the finish line (read: MEGA STRESS!), rush through it and do a half-assed job, or run out of time and not complete it at all.... Here are some tips for creating your schedule: 1) Schedule it on your calendar of choice whether it is iCal, Google Calendar, a physical day planner or something else. Go with whatever you are most likely to use. 2) Start with the deadline and work backwards to schedule in the necessary time chunks over the days and weeks ahead (more on chunking your work tomorrow!) Don’t know how long each task will take? Use your best judgment and guesstimate for now just get something down and get started. Then schedule regular progress check-ins so you can make any needed adjustments as you go along. 3) On your calendar, include the specific task you will be working on and where you will be working on it. Research has found that people who state where and when they are going to take action are two to three times more likely to stick to their goals. 4) Be realistic about what you can accomplish each day. One of the biggest pitfalls I see is when clients overestimate the amount of work they can complete while planning out their schedule. Being overly ambitious can cause you to feel overwhelmed and increase the likelihood of procrastination. 5) Give yourself some extra time to account for unexpected things that inevitably will come up in your life. While external deadlines tend to be the ultimate motivators for most of us, setting a self-imposed deadline one week before the actual deadline can help to give you some wiggle room if you’re falling behind schedule. Find these tips helpful? SAVE this for later and SHARE them with a friend who struggles with procrastination. Need support around getting and staying organized this semester? CLICK LINK IN BIO to schedule a free consultation to learn how Connect Student Therapy’s coaching services can help set you up for success. More tips to come!

NEW SERIES ALERT Procrastination is something that students (and the rest of us) commonly struggle with. While procrastination helps us temporarily avoid facing what we perceive as stressful situations, in the long-term we are really just adding more stress to our lives. In fact, research finds that people who procrastinate have higher levels of stress and lower levels of well-being. So what can you do to set yourself up for success, you ask?... SWIPE for a preview of some tips that I will be covering next week in this series on procrastination. STAY TUNED for the series next week so you can PULL THE PLUG on procrastination once and for all. #procrastination #studentlife #productivitytips #mentalhealthsupport #studentsupport #collegelife #universitylife #mentalhealthmatters #studentsuccess #getorganized #productivityhacks #successmindset #universityofbritishcolumbia #ubcsororities #ubcvancouvercampus #uvic #universityofvictoria #internationalstudent #internationalstudents #questuniversity #mcgill #universityoftoronto #carletonuniversity #yorkuniversity #queensuniversity #ryersonuniversity #universityofcalgary #universityofalberta #universityofottawa #studentstruggles

2020 has been a challenging year already. And now we are entering the winter months where we don't get the benefit of sunshine and outdoor activities. You may feel the impact that all of the stress, overwhelm and uncertainty has had on your mental health - it affects every aspect of our life. It is never too early or late to seek professional support. Talking to a therapist can provide you with a safe and supportive space to unpack painful experiences, clarify your values a...nd goals, and learn strategies that can help you to create the change you wish to see in your life. To learn more about how therapy can help your situation, book a free 20-minute online consultation by clicking the link in my bio. You can also e-mail me at [email protected]. I look forward to meeting you wherever you are! #studentmentalhealth #collegestudent #universitystudent #collegelife #universitylife #collegeproblems #universityproblems #studentsofinstagram #collegeprobs #universityprobs #onlinetherapy #therapyworks #universityofbritishcolumbia #ubcvancouver #ecuad #emilycarrinsta #uvic #universityofvictoria #simonfraseruniversity #simonfraseru #langaracollege #yvrlifestyle #yvrblogger #yvrparentsupport #kwantlenu #douglascollege #bcitlife #trinitywesternuniversity #universityofthefraservalley #connectstudenttherapy

Sometimes in life things don't go according to plan (read: most of 2020 so far...) It is natural to feel a sense of sadness, frustration, anger and loss. It is important to allow yourself to acknowledge and feel those feelings but don't get stuck there. Rumination and negative thinking will only paralyze you in a place where you are focused on those things that are not within your control. The best thing you can do for yourself is ask yourself this question: "What part of t...his situation is WITHIN my control, and what part of this situation is NOT WITHIN my control? You want to keep focused on those things that are within your control because those are the things that you have the power to change. Inevitably, we will always be thrown curveballs in life, school and work. Instead of fighting the situation, accept it, go with the flow and keep taking steps forward. You got this! #studentempowerment #studentmentalhealth #studentsofinstagram #studentsofinsta #selfimprovement #radicalacceptance #collegestudents #universitystudents #studentlife #undergrad #onlineschool #covidstudentsupport #studentsbelike #studentprobs #studentproblems #universityofbritishcolumbia #ubcvancouver #simonfraseruniversity #igotthis #uvic #ecuad #emilycarrinsta #questuniversity #drseussquotes #yvrlifestyle #mcgilluniversity #universityoftoronto #concordiauniversity #universityofalberta #connectstudenttherapy

We are back in that time of year where our days are shorter and it's dark outside by 5PM. You may find that you've been feeling symptoms of depression, such as low mood, fatigue, sleep problems, changes in appetite and/or weight, and loss of interest in activities once enjoyed that are tied to the change in the season. According to the Canadian Mental Health Association of BC, 2-3% of Canadians suffer from Seasonal Affective Disorder (SAD) and another 35% suffer from milder ...symptoms of the "winter blues". While the exact cause of SAD is not known, researchers link it to less light exposure during the winter months. Here are 5 tips for increasing your light exposure during these upcoming months: 1 Rearrange your workspace (at home and/or at work) near a window. If that's not possible, set up bright lights in your work area. Find ways to diffuse ambient light that will light up your space, such as using lampshades to soften and scatter harsh light, and floor lamps to bounce the light off the walls and ceiling. 2 Go without sunglasses during winter months except in bright sun or snow, or wear them less often. Allowing your eyes to be exposed to natural outdoor light on a regular basis can help improve your brain function and mood. 3 Spend more time outdoors during daylight hours. Get proper winter gear (read: waterproof jacket with hood, umbrella, waterproof shoes/boots, toque, gloves, scarf) and don't let the weather stop you from getting that natural light and exercise. 4 Avoid dark environments during daylight hours. Turn on the lights in your house and avoid sitting in the dark watching Netflix or scrolling through social media while laying in bed for hours on end. 5 Get a UV light or dawn simulator. Sometimes it can be hard to get outside especially during harsh winter conditions and with pandemic-related restrictions. Invest in a UV light or dawn simulator designed specifically for SAD. I'd love to hear from you! Share one thing you find helpful for combating the winter blues. I'll start - I find it helpful to be vigilent about my self-care, scheduling "non-negotiable" time for things like exercise and connecting with loved ones.

A gentle reminder for anyone who needs to hear this right now #resilience #keepgoing #yougotthis #encouragement #youcandothis #emotionalresilience #motivation #selflove #selfcompassion #mentalhealthmatters #studentlife #highered #youngadults #talkmentalhealth #collegementalhealth #studentmentalhealth #mentalhealthsupport #studentsupport #studentsofinstagram #healthycollegestudent #mentalhealthadvocate #itsokaytonotbeokay #studentminds #quarantinelearning #quarantinelife #covidsupport #universitymentalhealth #youarenotalone #resourcesforhealing #connectstudenttherapy

Over the past several months I have been talking with my clients about the importance of managing expectations. It's NORMAL to feel more fatigued than usual because: - We are over 8 months (!!!) into a global pandemic - We are facing an extended period of uncertainty during these times... - Many of us are still doing school or working from home - Our hours of daylight exposure are decreasing as winter approaches - We are facing multiple losses and grieving the way we were used to living Therefore, it is okay if you are not operating at your best, even if you're far from your best right now. Be gentle with yourself and practice self-compassion. And manage your expectations of yourself and others. We are all going through this together and we will make it through. #manageexpectations #adjustyoursails #psychologicalflexibility #therapyworks #onlinetherapy #telehealth #teletherapy #studentmentalhealth #mentalhealthmatters #campuslifestyle #studentproblems #studentprobs #collegelifestyle #universitylife #mentalhealthawareness #studenthealth #studentlife #collegementalhealth #collegementalhealthmatters #questuniversity #ubco #bcitlife #yorku #carletonu #uvic #vancouverislanduniversity #trinitywesternuniversity #universityofthefraservalley #internationalstudent #connectstudenttherapy