Have you ever been curious about the mental health and wellness services McGill offers? Now that we’re in the midst of Midterms season, it’s important to take a break every now and then to check in with yourself. We spoke to one of the Local Wellness Advisors, Bianca Anna Brunetti, from the Student Wellness Hub to find out more and make accessing these resources a little bit easier!
How did you get involved with the Student Wellness Hub at McGill?
I was already working at McGill in Enrollment Services when the Local Wellness Advisor (LWA) positions were created and posted. I applied right away and my manager at the time recommended that I apply because it seemed like a great fit with my interests and qualifications. I started with the first cohort of Local Wellness Advisors at the end of 2018.
What does the role of Local Wellness Advisor entail?
Local Wellness Advisors are licensed mental health professionals who are located in different faculties and areas around the university. Our role is to support students by helping to orient them to the right resources for them, on and off campus. We facilitate wellness workshops and events as well as offering one-to-one mental health appointments. During these appointments, LWAs and students will work to develop a customized wellness plan.
How can students book an appointment with a Wellness Advisor?
Most students are eligible to meet with more than one LWA. Students can browse our profiles and use online booking to book with one of us directly at mcgill.ca/lwa.
With midterms season upon us, what are some tips for regulating stress and prioritizing mental health?
When times get really stressful our basic building blocks for mental health tend to get neglected. These are nutrition, sleep, exercise and connection with others. It is important to prioritize these as best as possible in a way that works for each individual. Eating rather than skipping meals and prioritizing rest over pulling all nighters are ways to set ourselves up for success and achieve our goals. Exercise is also a fantastic tool to manage stress and support mental focus. Stress can also cause some of us to isolate ourselves, so it is important to ask yourself when the last time was that you spoke to or spent time with someone you care about.
Stress during exam time can also activate our fight, flight or freeze response. It can be helpful to incorporate relaxation techniques. Some examples are:
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Deep breathing: Try inhaling through your nose for a count of 4, hold for 2 and exhale slowly through your mouth for 6 seconds.
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Progressive muscle relaxation: Try bringing your attention to each muscle group in your body from your face down to your toes. Tense the muscles and hold the tension for 5 seconds and then release it and notice how the relaxation feels. For example, you can clench your fists and then release.
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Positive visualization can also be helpful in managing stress and imaging yourself doing well on them exam.
It is also common for us to experience negative self-talk where our thoughts may become critical. If you catch yourself having negative thoughts such as “I’m going to fail this exam,” you can try to counter it with something factual such as “I’ve studied hard for this test. I will do my best.” It can also be helpful to ask yourself how you would respond to a friend or loved one who was going through the same experience.
Being organized on breaking big goals into smaller more manageable ones also helps to manage stress and be better prepared for exams. Student Accessibility and Achievement has excellent learning strategies including advice on test taking and time management.
What kinds of events and workshops does the Hub host around midterms season?
This October the Hub is offering Skills for Managing Anxiety and Stress, CBT for Anxiety and Depression, Navigating Wellness, Turning Failure into Success and Distress Tolerance. Beyond workshops, students can also register each week for time with the support dogs at the Hub as well as unwind with offerings from the Art Hive! I highly recommend these activities.
How can people get involved?
Students can browse and register for all workshops and events on MyInvolvement. Students can also browse workshops under the Health Promotion tab on the Student Wellness Hub website.
What is your favourite workshop hosted by the Hub?
It is hard to choose! They are all good and it really depends what information a student is looking to learn more about. I am excited to be co-facilitating the Distress Tolerance workshop this semester.
If a student is looking for clinical mental health services (such as receiving a diagnosis), what steps should they take?
There are certain professionals who can assess for and provide a diagnosis. Students can consult with a doctor who may be able to provide a diagnosis depending on their concerns or refer them to a psychiatrist. Psychologists can also provide mental health diagnoses. Students can use the Health and Wellness Map to find services in their area. I also encourage students to explore their student insurance plans because a percentage of psychological appointments are covered. Students can call the Student Wellness Hub to request a consultation with a doctor by calling (514) 398-6017.
Are there any resources online, McGill-affiliated or non, that would be useful for students?
There are many! If students are looking to connect to a doctor, they can access Dialogue, Maple, Tia Health or Olive. All of them offer virtual appointments.
It is also important for all students to know about Keep Me Safe. Keep Me Safe connects students to licensed mental health professionals via phone, chat or video, free of charge. The service is accessible 24/7, 365 days a year and is accessible no matter where a student is in the world. They offer services in English, French, Spanish, Cantonese, Mandarin and more for phone appointments. Students can access the service by downloading the MySSP app or calling 1 (844)-451-9700.
All students have access to Therapy Assisted Online (TAO). Students can register with their student e-mail addresses. This service offers accessible psychoeducational videos and exercises to help students improve their mental health. Students can explore coping techniques ranging from how to cope with exam stress, loneliness, relationships and communication to learning more about Cognitive Behavioural Therapy. It can be accessed in a browser, or you can download their app.
I also like to highlight Down Dog which is one of my favourite apps for access to free yoga, meditation and other forms of exercise. This app made their premium content free to students if you log in with a student e-mail address.
It is helpful to follow @healthiermcgill on Instagram to get up to date information on events and tips for well-being. myWellness is a new online platform that has been co-created with students. It tailors physical and mental health resources to students based on their wants, needs and identities.
Are there any student support groups on campus (or specifically associated with the Hub) for prioritizing mental wellbeing?
Once again, there are many peer support options! Here are just a few.
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Hub Peer Supporters fulfill many roles including hosting events, facilitating workshops, and helping students navigate the Student Wellness Hub.
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The Peer Support Centre offers active listening services in a warm and inviting space.
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McGill Students’ Nightline provides access to through phone and chat to anonymous student volunteers trained in active listening. They are available from 6:00 pm – 3:00 am.
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Safely Connected McGill where student volunteers are trained in active listening, peer mental health support, eating disorders and disordered eating and anti-oppressive practices.
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The Body Project offers peer led group sessions focused on body positivity. Students can register on MyInvolvement.
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SACOMSS (Sexual Assault Centre of McGill Students' Society) (SSMU) is a student run organization supporting survivors of sexual assault and act as allies though support, advocacy and outreach.
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Queer McGill (SSMU) is a social, political, and informational service provided by queer students to peer students.
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UGE (Union for Gender Empowerment) (SSMU) provides services to individuals who identify with the group’s anti-oppressive, feminist and trans-positive principles.
And there you have it: a full, in-depth review of some of the resources provided through the Student Wellness Hub that every student should look into, especially this time of year. If you want more information or need support, feel free to book an appointment with one of your Local Wellness Advisors (information above) and remember – health should always be your priority!