ACB Wellness Newsletter

ACB Wellness Newsletter (Issue 5)

About Issue 5

About Issue 5: Welcome to this special edition of our newsletter dedicated to the mental health of post-secondary students. As we celebrate the achievements of post-secondary students, it is essential to acknowledge the unique challenges they face and the profound impact these challenges can have on their mental health. These students face unique challenges that affect their mental well-being, but they also demonstrate remarkable resilience. Understanding these challenges and the ways they overcome them is crucial for fostering a supportive environment.

Seeking mental health support is a sign of strength. To collaborate and for more information email ACBWellness@norquest.ca. 

Issue Contributor

Miriam N. Sekandi (PhD) is a multipassionate author, speaker, curriculum developer and educator. She has spent her entire career teaching at secondary and post-secondary levels locally and internationally. She has also delivered training to the community on Mental Health First Aid Parenting in Two Cultures, Intercultural Awareness and Communication, and Equity, Diversity and Inclusion.                   
Dr. Miriam was born and raised in Kampala, Uganda where she completed diploma  in Education from ITEK and a Bachelor of Education degree from Makerere University. She then came to Canada in 2004 to pursue graduate studies. She obtained an MA in Human Ecology, and later her PhD in Secondary Education, both from the University of Alberta. She has authored an Amazon best-selling book, It Takes a Village to Wreck a Child, and has delivered over 50 keynote speeches locally and nationally, including at one of the Canadian Citizenship ceremonies, and recently at an RCMP Black History Month event in Ottawa. She is currently the Board Chair of the Alberta Black Therapists Network, and is also a Sessional Instructor at the University of Alberta. Dr. Miriam is a life-long learner, a mental health advocate, and loves to bake and decorate cakes, read and write, swim, garden, and enjoy nature. She is a wife, mother of 3 adult children and a teenager, as well as a grandma to a 2.5 year old granddaughter.

Study-life balance: Thriving while navigating mental health challenges in post-secondary contexts

Transitioning from high school to college or university is a significant milestone for any student as post-secondary education is viewed as a gateway to stability and financial freedom in most Canadian societies. However, this can be a frightening and shocking experience particularly for Black first-generation students as there are invisible barriers that exist. This newsletter aims to highlight some of the challenges faced by post-secondary students and how they impact their mental health.

When I arrived in Canada as an international student, exactly 20 years ago, stepping into a new country to pursue higher education was a bold and exciting adventure. But with all that excitement came the reality of post-secondary pressures: navigating the demands of coursework, adjusting to a new culture, and figuring out how to manage life far away from home. I am certain many are feeling the same. For international students, these challenges can be layered with cultural and systemic complexities that add even more weight.

It’s crucial to recognize that your mental health plays a huge role in how well you navigate this journey. Whether it's the stress of writing long papers, preparing for exams, homesickness, or cultural adjustment, the key to thriving is having a strong mental health foundation and effective study habits. In this guide, I will explore the importance of attending to your mental health while embracing practical strategies for balancing academics and well-being as a post-secondary student, who may also be an international student.

Challenges students face and mental health impacts

The table below shows some of the challenges faced by students in post-secondary institutions and their respective impact on mental health.

Why mental health matters in post-secondary life

The pressures of academic life can take a toll on anyone. Long study hours, intense competition, and the drive for perfection can lead to burnout. Add to that the challenge of being far from family, navigating cultural differences, and figuring out life independently—it’s no wonder many students struggle. This is why paying attention to your mental health is essential.

For me, it was a combination of having left my young family back home, coupled with a new approach to education that I was unfamiliar with. Moreover, on weekend evenings when I wanted to go to the mall and relax, I found that the malls were closing at 6 pm! I spent many a night crying and, on the phone, hoping and wishing a miracle would have me go home!

Good mental health isn’t just about feeling "happy." It’s about managing stress, staying resilient through tough times, and having the tools to face academic and life challenges. Remember, it’s okay not to have it all figured out, and it’s perfectly normal to need some extra support.

Navigating life away from home

Living far from home can be both freeing and challenging. When you are younger and away from the prying eyes of adults, being away from home is exhilarating. At the same time, you will inevitably feel homesick! As you adjust to life in Edmonton, here are some tips that helped me and hopefully will help you navigate this transition while staying mentally healthy:

• Stay connected to home: Homesickness is real, and it’s okay to miss home. Make time for regular check-ins with family through video calls or messages. Staying connected with loved ones will give you emotional support when you need it most.
•  Find your community: Edmonton has a vibrant and diverse community and finding your tribe can make all the difference in how you feel while living here. Whether it’s through student associations, cultural clubs, or community centers such as the Africa Centre, connecting with others who understand your cultural experiences can help ease the transition.
• Take breaks and explore: Make sure to take breaks from books and explore your new city and province. Alberta has beautiful parks, mountainous scenery, beautiful lakes, cultural festivals, and lots of year-round activities. Taking time to explore the city and province not only reduces stress but also helps you feel more at home away from home.
• Establish a routine: Creating a routine helps reduce the feeling of chaos that can come with being in a new environment. Set a consistent schedule for meals, sleep, and study time. Maintaining a balanced routine can help your mental health stay on track. Use tools like planners, apps, or even a simple calendar to break your study sessions into manageable chunks. Aim for study blocks of 45 minutes with 15-minute breaks in between—this helps maintain focus without feeling overwhelmed.
• Practice self-care: Self-care is about doing things that replenish your energy and bring you joy. Whether that’s through journaling, listening to music, exercising, or simply taking a walk, make self-care a regular part of your week.
• Set realistic goals: Setting achievable goals is essential for avoiding burnout. Instead of trying to study for five hours straight, break tasks into smaller goals, such as reading one chapter or completing two practice problems. This will keep you motivated and prevent feelings of being overwhelmed.
• Active learning techniques: Don’t just passively read your textbooks—engage with the material! Use techniques like summarizing, teaching the concepts to someone else, or using flashcards. Active learning not only helps you retain information but also makes study sessions more productive and less tedious. Join discussion groups or better yet, start one!
• Find your ideal study space: Your environment plays a huge role in how well you study. Find a place where you can focus, whether that’s the library, a quiet café, or a study room on campus. Edmonton also has several beautiful spots where you can get fresh air and study outdoors during the warmer months—perfect for refreshing your mind!
• Use campus resources: Most institutions offer academic support like tutoring, study groups, and writing centers. Take advantage of these services to make your study sessions more efficient. These resources are designed to help you succeed.

What to do when it gets tough

Even with the best strategies, life can still get overwhelming. Remember, asking for help is a strength, not a weakness. Reach out to mental health professionals on campus and confide in a trusted friend or peer. You are not alone in this. If language or cultural barriers make it hard to be open, there are services specifically designed to bridge these gaps. Don’t hesitate to seek culturally informed mental health services that understand your unique background and experiences.

• Use campus resources: Most institutions offer academic support like tutoring, study groups, and writing centers. Take advantage of these services to make your study sessions more efficient. These resources are designed to help you succeed. Most campuses have growth and harmony centres to support students’ mental health and overall well-being.

Mental health resources in Edmonton

You don’t have to navigate these challenges alone. There are several places in Edmonton where you can find help and support:

The Africa Centre – Edmonton:

Specializing in culturally relevant mental health support, and offered by the Alberta Black Therapists Network, the Africa Centre is a community hub where you can connect with others from the African and Caribbean diaspora.

Location: 6770 129 Ave NW, Edmonton | Website: Africa Centre

Multicultural Health Brokers Co-op:

If you're looking for support that understands your unique cultural background, this co-op provides mental health services tailored for immigrants and refugees.

Website: Multicultural Health Brokers Co-op

Student peer support networks:

Many post-secondaries offer peer support groups or student-led mental health initiatives. These are safe spaces where you can talk about what you’re going through with others who may have similar experiences.

Final Thoughts

Being an international student is a unique and rewarding experience, but it’s not without its challenges. By prioritizing your mental health, using effective study strategies, and staying connected with both home and your new community, you can not only survive but thrive during your time in Edmonton. Remember, there’s a whole community here to support you—take that first step in reaching out and taking care of your well-being.Top of Form

Bottom of Form

Campus resources for students

Concordia University of Edmonton: Wellness Resources

Grand MacEwan: Mental Health, Mental Health Resources

Keyano College: Counselling, Health and Wellness Services

NAIT: Mental Health Resources

NorQuest College: Growth and Harmony

Red Dear Polytechnic: Counselling Services

The King’s University: Student Counseling Services

University of Calgary: Mental Health Services

Emergency contacts for students in crisis

If you are in an emergency situation, call 911.

Suicide or distress:

Distress line 24/7:  780-482-4357

Adult Mental Health Crisis Response Team: 780-342-7777

Hope for Wellness (Support for Indigenous people): 1-855-242-3310

Brite line (Support for 2SLGBTQIA+ community): 1-844-702-7483

Sexual/Physical Assault:

Alberta One-Line for Sexual Violence: 1-866-403-8000

Locate a shelter in Alberta: 1-800-331-3933, or 211 in Edmonton

Psychological Concerns (non-emergency):

Mental Health Help Line (Alberta): 1-877-303-2642

Community Services Referral line: 211 in Edmonton