Self-Care

Mon-Fri | 9:00-5:00 — Chapman Learning Commons Online Assistants are trained peers ready to help answer your questions about academic support and UBC learning technologies (such as Canvas, Collaborate Ultra, Zoom, and more).

Now more than ever, it’s important to be kind to yourself. Making time to look after the non-academic aspects of yourself and your life will help you concentrate and succeed more in your learning.

Keep Mentally Well | Look After Your Whole Self | Maintain Social Connections


Keep Mentally Well

These are challenging times and you may experience fear, stress, worry, and isolation—all natural feelings when facing threats beyond your control. Expressing your emotions is a key part of maintaining good mental health.

Talk to someone

  • Make sure you can talk about how you’re feeling with someone you trust. That person may be a friend or family member, or you can reach out to UBC Vancouver Counselling Services or UBC Okanagan Counselling Services.
  • UBC Vancouver Counselling Services is offering appointments by phone currently. Call 604 822 3811 to schedule an appointment.
    • For UBC Okanagan students: Call 250 807 9270 to schedule an appointment.
  • If counselling services appointments are full for the day or you need 24/7 support:
    • Reach out to Empower Me, a confidential counselling service that’s free for all UBC students. The best way to access Empower Me, if it’s your first time, is to call toll-free 1 844 741 6389.
    • Contact Here2Talk, a counselling and referral service for post-secondary students, particularly those outside North America. The service offers confidential, free, single-session services by app, phone, or chat.

Tip:
Sometimes it’s hard to know what you want to say. You can try writing down your thoughts and feelings first, before you reach out.

You may want to explore other COVID-19 mental health resources »

Part of this section was adapted from a UBC Life blog post on how to handle stress during COVID-19 »

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Look After Your Whole Self

Wellness is a broad term that can sound impossible to tackle all at once. But like anything, finding places to go for support and advice can help, as well as breaking this abstract idea down into concrete action steps.

Visit a UBC Wellness Centre online

Enrol in the UBC Wellness Centre Canvas course or the UBCO Wellness Centre course by clicking the link, signing in with your CWL, and clicking Enroll in Course. You’ll immediately be able to:

  • Access up-to-date health education and information to stay informed
  • Learn more about health-related resources on and off UBC campus, so you know what’s available to you
  • Find tips and strategies for your wellbeing as a student and online learner
  • Hear directly from the experiences of your peers during this time, to help you feel less alone

The Wellness Centres offer a place to talk with a Wellness Peer about issues like stress, exams and study tips, sexual health, and eating well on a budget.

Focus on the 5 ways to thrive

Research consistently points to five ways to promote a healthy life. UBC Wellbeing calls these the “Thrive 5”, and each is an important pillar in supporting your wellbeing.

  • Move more: Adding activity to each day can help you manage stress and can boost your mood. This is especially important when learning from home, when you tend to be more sedentary.
  • Sleep soundly: Getting enough quality sleep can help you tackle work, classes, and life’s everyday challenges. At least 7 hours of sleep per day also helps boost your immunity and maintain your physical health.
  • Eat well: Eating a balanced diet can fuel your body and mind! While physical distancing may mean fewer trips to the grocery store, it is possible and important to provide your body with nutritious options.
  • Give back: Helping others adds to your sense of purpose, connection, and wellbeing. Although physical distancing means not being able to volunteer in person or with others, there are still many ways to let people know you care and give support.
  • Say hi: Spending time with family, friends, and community provides a sense of belonging. Physical distancing does not need to mean social isolation. There are still many ways you can connect with others, while protecting everyone’s health.

Tip:
UBC and UBCO Recreation offer lots of great options for getting active while stuck at home »

If you want to know more about stress reactions, UBC Student Services has a primer on understanding and managing stress »

This section was adapted from the UBC Wellbeing Thrive 5 page »

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Feel connected

  • Actively stay in touch with people near and far. You can use social media, but also try to make time for video calls and old-fashioned phone calls that leave room for deeper connecting. A quick email or text to let others know you’re thinking about them will make you both feel good.
  • Invite others to do activities online with you. You can play games, watch movies, cook and share meals, and more. The Chapman Learning Commons has compiled an extensive list of things to do for free from home.
  • Engage meaningfully in online course interactions. Classroom discussions can sometimes seem like just another thing to check off in a course, but they don’t have to be. Look for ways to make connections with your peers around (and beyond) course topics.
  • Create online study groups. There are many ways to form online study groups, and they can dramatically improve your motivation and decrease your sense of isolation.

Tip:
Doing things for others is different than socializing but can reinforce your feeling of connection. You could consider mailing cards to friends or family, running errands for a neighbour, or creating art in your window or out on the sidewalk to cheer on your community.

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Get support

  • Academic – Reach academic advisors, accessibility advisors & tutoring options
  • Financial – Connect with Enrolment Services advisors
  • Technology – Contact UBC IT, Collaborate Ultra, and Proctorio
  • Wellness – Find counselling services, medical appointments & sexual violence support

Mon-Fri | 9:00-5:00 — Chapman Learning Commons Online Assistants are trained peers ready to help answer your questions about academic support and UBC learning technologies (such as Canvas, Collaborate Ultra, Zoom, and more). Ask questions live or by email.


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