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Resilience is a fundamental quality within us that determines how we respond to nearly every challenge in life. Some of it is hardwired, and some is not. Here are ways to build resilience in your child. [More]

September 10 is World Suicide Prevention Day. On this day, governments lead new initiatives to help prevent suicide, conferences and lectures are provided to raise awareness about suicide, and candlelight ceremonies are held in remembrance of those who died from suicide. Suicide and suicidal thoughts affect individuals all across the globe. According to the World Health Organization (WHO), about 1 million people commit suicide every year.[1] On average, this means that someone dies from suicide every 40 seconds and someone attempts to commit suicide every 3 seconds. These statistics are tragically high. The WHO estimates that more people die from suicide than from armed conflicts. For teenagers and young adults, suicide is one of the primary causes of death. Suicide also tends to be more common among men than women. Country with the Highest Suicide Rate The country with the highest rate of suicide in the world is Greenland.[2] Even Japan, a country that has a history of high suicide rates, has 51 suicides per 100,000 residents. In Greenland, 100 die from suicide per 100,000 inhabitants. This mental health issue is so widespread that just about everyone in Greenland knows someone who has committed suicide. And this is a historically recent phenomenon. In the early 1900s, this country’s suicide rate was merely 0.3 people per 100,000 residents. This rate dramatically increased in the latter part of the 20th century, especially in the 1970s and 1980s. Researchers argue that residents of Greenland employ suicide methods that allow for a low chance of survival. 9 in 10 men commit suicide through shootings or hangings, and this method of killing also applies to 7 in 10 women. It is difficult to determine why suicide is so prevalent in Greenland. Some theorists suggest that it can create a vicious cycle; once one person commits suicide, others may become more inclined to do the same. Some point to Greenland’s issues with poverty. Others highlight that 88% of the country’s population is Inuit, and much like North America, many of them suffer from alcoholism. Though Greenland has very harsh winters (which could contribute to depression), studies show that the highest rates of suicide occur in the summer. Suicide in North America Though suicide is not as prevalent as it is in Greenland, the United States and Canada continue to suffer from suicides. In 2009 in the United States, there were 36,909 deaths from suicide – and this number is higher for men than women, as well as for people of color than Caucasians.[3] (For more information about the relationship between minority groups and mental health issues, read What Can You Do to Raise Awareness?). Between 2008 and 2009, suicide was the only leading cause of death in the United States that showed a significant increase. Suicide is the 10th leading cause of death for Americans, and there are 12 suicides per 100,000 residents. Similar to the United States, in 2009 Canada’s suicide rate was 11.5 suicides per 100,000 residents. In Canada, the highest rates of suicide occur among those between the ages of 40 and 59, and suicide is again more common among men than women. Suicide Rates: Men Versus Women Again and again, studies have found that suicide rates tend to be higher among men than women. This is a difficult pattern to explain, but Payne et al. suggest that our socially constructed notions of masculinity and femininity may have an effect on suicidal behaviors. Because male gender roles focus more on strength and risk-taking behaviors, men may be more likely than females to commit suicide.[4] Men might also feel more pressure to be ambitious and successful, which can lead to depression in times of economic turmoil and higher rates of unemployment. This is especially difficult when men feel the need to provide for their family. Therapy to Help Prevent Suicide Suicide is a serious mental health issue, but there are ways to help prevent it. Active Minds is an organization that aims to raise awareness and provide support for suicide prevention. They stress the importance of seeking help if you or someone you know suffers from suicidal thoughts or behaviors. They have a 24-hour suicide prevention lifeline (1-800-273-TALK or 1-800-273-8255) if you or someone you know needs to talk to someone. Long-term therapy is also highly recommended for those suffering from suicidal tendencies. According to WHO, friends and family members of those contemplating suicide should also look for warning signs. If you discover that someone you know is threatening to harm him or herself, do not hesitate to seek help. [1] Suicide. 2013. World Health Organization. [online] Available at: <http://www.who.int/topics/suicide/en/> [Accessed 2 September 2013]. [2] George, J. 9 October 2009. The Suicide Capital of the World. Slate. [online[ Available at: <http://www.slate.com/articles/news_and_politics/dispatches/2009/10/the_suicide_capital_of_the_world.single.html#pagebreak_anchor_2> [Accessed 2 September 2013]. [3] Kochanek, K.D. et al. 29 November 2011. National Vital Statistics Report, v 50 no 3. [online] Available at: <http://www.cdc.gov/nchs/data/nvsr/nvsr60/nvsr60_03.pdf> [Accessed 2 September 2013]. [4] Payne et al. 2008. The social construction of gender and its influence on suicide: a review of the literature. Journal of Men's Health. [online] Available at: <http://www.sciencedirect.com/science/article/pii/S1875686708000146> [Accessed 2 September 2013].

It’s 11pm. Now 12am. Now 1am. Now 2am. Now 3am. And you still haven’t fallen asleep. During those sleepless hours, you might feel like the whole world is asleep – except you. But you are not alone. In 2010, it was reported that the demand for sleeping pill prescriptions boosted by 60% in the United States.[1] Moreover, one in three Americans has difficulties falling asleep, and more than 35 million have chronic insomnia. A Brief History of Insomnia There is an intriguing relationship between insomnia and historical developments. As outlined by Summers-Bremner, certain events of the human story have contributed to our propensity to become insomniacs.[2] In the 1700s, the European Baroque culture led to a greater appreciation of modern nightlife, thereby interrupting regular sleep patterns. Historians especially point to industrialization as a dominant variable that led groups of society – even cities – to become victims of tiresome, sleepless nights. The developments of gas, electric lighting, the increasing popularity of nighttime entertainment, and evermore-busy schedules have turned our sleep into an utter nightmare. For these reasons, urban cities are especially connected with the rise of insomnia. It is not surprising, then, that the popular Hollywood film, Sleepless in Seattle, takes place in an urban setting. My Experience with Insomnia Like you, I too have suffered from insomnia. I am all too familiar with the cycle of fearing that I will not fall asleep, not falling asleep, and then dreading that I will wake without ever having slept. I have laid down in bed and calculated how many coffees or teas I should have the next day,just to get through the first few hours of the morning. I have also planned out when I can squeeze in a quick 15-minute nap to give me the energy needed to last the rest of the day. And I have felt hopeless by thinking that my insomnia had no cure. But following the advice of my counselor, I made a few small changes in my diet, exercise, schedule, and thought patterns. I eventually discovered that I could enjoy the blessing of a restful sleep. Defining Insomnia Doctors have defined three main types of insomnia.[3] Transient Insomnia The first of these is transient insomnia. This category of insomnia involves troubles sleeping for only a night or two. For example, you might not sleep as well on the night before an exam, or the night before an important meeting, or the night after a heated argument with your loved one. Short-Term Insomnia Secondly, short-term insomnia occurs when you cannot sleep well for a few days or even a few weeks. This could be because you are stressed about work, suffering from relationship issues, or getting over jet lag. Chronic (or Acute) Insomnia Thirdly, chronic insomnia involves troubled sleep patterns that last for months or years. Unfortunately, this category of insomnia can lead to or be caused by mental health issues, notably depression and anxiety. Insomnia and Mental Health Issues Depression One of the key mental health issues associated with insomnia is depression.[4] Signs of depression include irritability, a short temper, decreased motivation, an inability to concentrate, hopelessness, increased crying, and a lack of fulfillment in things that you would typically enjoy. Sometimes it is difficult to trace the causal relationship between insomnia and depression. Did your insomnia cause your depression or did your depression cause your insomnia? If you are unsure of the answer, it is a good idea to discuss this with a counselor. Addressing this question can help you identify the root of your insomnia, which can help you along the path to more restful nights. Anxiety In addition to depression, anxiety can also be intimately related to insomnia.[5] Signs of anxiety include an inability to relax, dizziness, nausea, excessive fears, nightmares, and hot or cold sweats. Anxiety can also lead to a perpetual cycle of feeling anxious about not sleeping and then not sleeping due to your anxiety. If you struggle with anxiety and insomnia, then cognitive behavioral therapy is a helpful method of treatment. By seeking the help of a mental health professional, you can help identify the root of your anxiety, as well as effective coping techniques. Seeking Help from a Mental Health Professional Insomnia can be a lonely experience, but there are mental health professionals who can walk alongside you in your search for a restful sleep. You know that simply counting sheep does not solve the issue. You also might feel that your insomnia is related to a deeper issue – the most common being either depression or anxiety. If you can’t sleep, then rest assured that there are counselors and therapists who can help you discover techniques, medications, and lifestyle changes that can help you restore your sleep. I’ll let you sleep on that. [1] Kornblatt, S. 2010. Restful Insomnia. San Francisco: Red Wheel. [2] Summers-Bremner, E. 2008. Insomnia: A Cultural History. London: Reaktion Books. [3] Kornblatt, S. 2010. Restful Insomnia. San Francisco: Red Wheel. [4] Silberman, S.A. 2008. The Insomnia Workbook. Oakland, CA: New Harbinger Publications. [5] Ibid.

You walked the stage on the day of your high school graduation. But will you do it this time around? Though many bright-eyed university students walk onto campus filled with hopes dreams, not all of them leave with a degree. The university dropout rate is 16% in Canada.[1] In the United States, the situation is even worse: a mere 53% of American students actually walk the stage.[2] There are many challenges that make university life difficult, as outlined in Back to School Series: Are you Ready? Unfortunately for some, the academic challenges of university education simply become too overwhelming. Manage Your Time to Manage Your Stress A major obstacle to high scholastic achievement is poor time management. Personally, this was a lesson I had to learn firsthand during my first final exam. I had paid attention in lectures and done most of the readings, but I had not sufficiently prepared myself in the weeks and months leading up to the exam. So, at 1am on the eve of my assessment, I called my parents only to sob on the other end in utter fear of failing. I hardly slept that night. The next day, I dragged myself out of bed and walked down to the examination hall with one eye twitching from lack of sleep. I sat down in a room with hundreds of worried students, and then hurriedly scribbled my answer to the first question. Those three hours were grueling, and all I could think was: “I wish I had studied harder.” Thankfully, I decided that I did not enjoy the end result of my deliberate procrastination. Poor time management had made me into a tired, grumpy, and malfunctioning zombie with hazy thoughts and poor retention skills. After that stressful episode, I turned for help by setting up an appointment with an academic counselor. I also attended a variety of free sessions on how to time manage, study effectively, and manage stress. Combined, they improved my study habits in a way that was tailored to my personality, including my strengths and weaknesses as a student. Thankfully, you do not have to subject yourself to the same level of anxiety and stress that I experienced. Procrastination: The Road to Anxiety According to Palmer and Puri, there is a relationship between the passing of time and your level of stress or anxiety.[3] The closer you are to a deadline for an assignment or the day of an exam, the more likely you are to feel stressed. It follows that the earlier you begin working on an assignment or studying for an exam, the less stressed you will feel and the better you will be able to focus. As soon as you get your course syllabus, draft a study plan that covers all of the readings, assignments, and exams that you will have during the upcoming academic year. Academic Counseling Even better, revise your study plan with an academic counselor – and do not procrastinate on this one. He or she likely has a good understanding of which courses will be more demanding. This can help you achieve a balanced work distribution. Your academic counselor can also help you understand how to study for each course. For instance, a course in history will likely require a heavy amount of readings, while a course in mathematics will probably involve a great deal of practical exercises. These different focuses require different study skills. If you understand what is expected of you, you will also know how to balance your study time and free time. But if you procrastinate, you will probably end up having loads of free time for months and then a combination of stress headaches, cold sweats, and stressful all-nighters at the library - not a great way to end the year. Eat a Frog for Breakfast One of the best words of wisdom I received from my academic counselor was to “eat a frog for breakfast.” The meaning of this saying is twofold. Firstly, do not procrastinate your most challenging work; do your most difficult studying first and then turn your focus to easier tasks or courses. Secondly, work hard and then enjoy your free time – not the other way around. You can only be productive if you eliminate distractions, as argued by Forsyth.[4] To perform well, you need to focus. And this will likely involve studying in an environment – be it a library, a café, a park, among others – where you are not distracted by your fun and gregarious roommate, where you won’t waste your time watching the latest episode of your favourite TV show, and where you won’t be tempted to throw everything aside for a night out with your friends. Learn what your distractions are, as well as when to avoid them and when to enjoy them. Perfectionism Isn’t Perfect Another tendency for some students is to try to do everything perfectly. But this can also become an obstacle to proper time management.[5] Ask your professor or teaching assistant what you need to do to achieve high marks on your exam or assignment. You do not need to read every word of Plato’s The Republic if there will only be one question on the topic. You also do not need to discover the cure for cancer prior to your biology exam. Be reasonable with the amount of time that you devote to each assignment or to studying. You will then discover that you can actually enjoy your Friday night off. Your professors do not expect you to become the next Shakespeare or the next Einstein. You can aim high without going overboard. Time is Not Your Enemy University can be a challenging phase for many students. But you do not need to let poor time management get in the way of a brilliant academic career. Manage your time, and you will find the time to both succeed academically and delight in all the excitement of university life. And if you’re not sure how to plan your studying, then take the time to meet your academic counselor. [1] Postsecondary Status of Young Adults. 2005. Statistics Canada. [online] Available at: <http://www.statcan.gc.ca/pub/81-595-m/2008070/t/6000011-eng.htm> [2] Porter, E. 2013. Dropping out of college, and paying the price. The New York Times. [online] Available at: <http://www.nytimes.com/2013/06/26/business/economy/dropping-out-of-college-and-paying-the-price.html?pagewanted=all&_r=0> [3] Palmer, S., and Puri, A. 2006. Coping with Stress at University: A Survival Guide. London: SAGE Publications. [4] Forsyth, P. 2013. Successful Time Management. London: Kogan. [5] Ibid.

Social Creatures We humans are social animals. Our minds and bodies are wired to socialize for good reason. As a species, we use our socialization to solve problems, find safety, and survive. Every now and then, of course, we need a break from the social pack, and to retreat to a more quiet state of solitude, but what happens when that solitude becomes isolation? Sometimes we feel alone, even in a crowded room. Sometimes we have no choice in the feelings, and other times, we enjoy being alone, and choose to separate ourselves from others. It may start with a change in our lives, like moving to a new area, or off to college. It could be that people have disappointed us, and we feel the need to protect ourselves from the feelings of pain associated with the loss of someone from whom we expected more, or that made us feel unwanted or unloved. Maybe we just feel socially inadequate, or ill at ease with others. Regardless of how it starts or what perpetuates isolation, it is important that we understand the relevance of being socially connected to others. We connect to others on different levels. For some, this connection can be a strong bond, and for others it may be small talk with strangers, but in all cases, we are increasing our ability to survive, as well as securing our human instinct. It is important that we human animals consider the reasons that socialization is built into our system. We need each other to survive, and problem solve. Dying To Be Social In 2006, researchers reviewed data gathered from over two decades and found that Americans were less and less connected socially.[1] The average network had decreased by about a third from 1985 to 2004. With the changes in technology from smart phones, and tablets, the average person is far less likely to engage in person to person contact as they were even in 2004. You can see this when you observe most restaurants and see families of people all engaged in their personal devices. Even in a family unit, we seem to be losing our socialization, and that is alarming considering how damaging isolation can be to individuals. A 2013 study found that social isolation is associated with a shortened life.[2] The study, led by Andrew Steptoe, followed 6500 men and women 52 and older, and measured the consequences of loneliness and isolation on health. While both can affect well-being, the researchers found that isolation, independent of loneliness, has 1.26-fold increase in death. One of the interesting things that this study highlights is that while we may feel lonely, any kind of social interaction, even as small as chit-chat with a stranger can help our health. It is not necessarily those strong bonds of close relationships. It also points out that even those who are content in their solitude need the contact of others to be healthy. Some of the reasons that may contribute to isolation’s effects on older adults are that there is no one to notice when they are declining, and they do not get the help they need, whether it be physically, or emotionally. Social Media Doesn’t Count Those who prefer to avoid the physical social contact may be tempted to use social networking as surrogate social contact, but that is not a good choice for those who like to be alone. Social networks may add to the problem of social isolation by creating negative feelings toward others. German research has found that social sites, specifically Facebook in this study, make people feel lonelier due to envy.[3] The reader of a social update may feel that others have more enjoyment in life, and have better social opportunities than themselves. Of the things that frustrated users in the study, 29.6 % felt envy, or social upward comparison. Another 10.4% felt loneliness, and 19.5% felt a lack of attention due to lack of comments, likes, and feedback. The areas in which envy was produced were travel and leisure, social interactions with others, love, family, and relationship success. Interestingly, this research was specific to passive users. For more about social media, read Therapy: A Connection with the Interconnected. How Does Therapy Help? Therapy can help determine the emotional and psychological reasons for the need to isolate, as well as give support and help to build a social support network. When we find it hard to make friends, or that social interactions are just too much for us, a therapist can offer tools that allow us to cope with the situation. If you find yourself feeling lonely, angry, or critical of others, or have no feelings of being part of a group there is someone who can not only listen, but equip you with the tools to help you out of feeling isolated. [1] McPherson, M., Smith-Lovin, L., & Brashears, M. E. (2006). Social isolation in america: Changes in core discussion networks over two decades. American Sociological Review, 71(3), 353-375. Retrieved from http://search.proquest.com/docview/218830661?accountid=3358 [2] Steptoe, A., Shankar, A., Demakakos, P., & Wardle, J. (2013). Social isolation, loneliness, and all-cause mortality in older men and women. Proceedings of the National Academy of Sciences of the United States of America, 110(15), 5797. Retrieved from http://search.proquest.com/docview/1326426096?accountid=3358 [3] Krasnova, H., & Et al (2013). Envy on Facebook: A Hidden Threat to Users’ Life Satisfaction? Institute of Information System. Retrieved from http://warhol.wiwi.hu-berlin.de/~hkrasnova/Ongoing_Research_files/WI%202013%20Final%20Submission%20Krasnova.pdf

Edgar Allan Poe pointed to an intriguing question: Does the highest form of human genius require a certain level of mental instability? The idea of a mad scientist, a mad artist, or a mad genius is not novel. William Blake’s poetry was made that much more alluring, that much more brilliant by his mental instability. Lord Tennyson’s mood swings unveil an internal struggle between the solipsistic artist and the outside world. Sylvia Plath, a brilliant American novelist, poet, and writer, suffered from profound depression, eventually culminating in her committing suicide at age 30. Mozart’s behavior was unpredictable, as he quickly shifted from moments of ecstatic euphoria to a pit of melancholic hopelessness. And Albert Einstein sought help from a therapist to deal with his depressive tendencies. So, is there a relationship between brilliance and mental health issues? Modern Findings Today, researchers have confirmed that several of the above suffered from either depression or manic-depressive illness. The former often produces melancholy, while the latter is frequently manifested in dramatic mood swings.[1] Being brilliant does not require mental instability, but modern findings have shown that a surprising number of geniuses do suffer from one of the above mental health illnesses, as outlined in the Diagnostic and Statistical Manual of Mental Disorders, commonly known as the DSM. Historiometric research indicates that highly creative individuals are twice as likely as the average person to suffer from a mental illness, often showing signs of depression, addictions, and suicidal tendencies.[2] Also, the more intelligent the individual, the more intense their symptoms can be. Studies have also shown that artists are more likely than scientists to suffer from a mental health illness. For instance, Swedish researchers at the Karolinska Institute confirmed that writers are almost twice as likely than the general population to commit suicide.[3] In addition, dancers and photographers are more prone to have bipolar disorder. Artists are also more likely to suffer from anorexia or autism. Psychiatric studies have shown that the relationship between mental health issues and genius is often inherited.[4] Again, this is especially the case for those with artistic talent. The Danger of Romanticizing Mental Health Issues Unfortunately, some have come to romanticize the relationship between brilliance and mental instability. But this can be a dangerous path to follow. As argued by Murphy, some elevate the status of geniuses merely because they suffer from a mental health illness. But mental illnesses can have dire effects and deserve to be treated seriously.[5] The notion that creative genius requires mental instability can lead certain artists to pursue unhealthy life choices. Samuel Taylor Coleridge, for example, believed that he could not produce works of poetic genius in a drug-free state. He sought a heightened sense of imagination through taking opium and eventually became an addict. From the Struggling Artist to Art Therapy Although the notion of the struggling, mentally unstable genius persists to this day, there is also an emerging movement of art therapists who are reclaiming the relationship between art and mental health. At Artbeat Studio in Winnipeg, Canada, for instance, a new program aims to bring about empowerment and recovery through the pursuit of individual creative expression.[6] Art does not need to produce melancholia, grief, and depression. As a society, we should seek to deepen our understanding of how the creative world can bring about freedom, insight, hope, and beauty. Though creative geniuses should not be naïve, they have the potential to find fulfillment in works that are uplifting and hopeful. Art can provide the opportunity for one to grow and reflect (here's a great article on The Art of Self-Reflection). In the documentary Why Beauty Matters, philosopher Roger Scruton explains that our modern culture of art often points to the grotesque and to the ugly, rather than to the insightful and the beautiful. Perhaps this is a symptom of society’s pessimistic obsession with depressing realities, including the notion that geniuses by definition need to experience a heightened sense of suffering. But the good news is that creative geniuses can find hope for themselves and for others, including through artistic endeavors. And mental health professionals should help them rediscover this brilliant pursuit – a pursuit that can foster a healthier environment for talented individuals and those who admire their life works. [1] Jamison, K.R. 2008. Manic-Depressive Illness and Creativity. What Makes A Genius? New York: Rosen Publishing Group. [2] Simonton, D.K. 2005. Are Genius and Madness Related? Contemporary Answers to an Ancient Question. Psychiatric Times. [online] Available at: < http://www.psychiatrictimes.com/articles/are-genius-and-madness-related-contemporary-answers-ancient-question> [3] Roberts, M. 17 October 2012. Creativity ‘closely entwined with mental illness.’ BBC News. [online] Available at: <http://www.bbc.co.uk/news/health-19959565> [4] Ibid. [5] Roberts, M. 17 October 2012. Creativity ‘closely entwined with mental illness.’ BBC News. [online] Available at: <http://www.bbc.co.uk/news/health-19959565>

Music is an integral part of our lives. Music can help you relax after a long day of work, it can boost your energy while going for a run, it can make a date just all that more romantic, it can allow you to escape from your worries on a long car drive, and it can energize a night out with your friends. But did you know that music could also help improve your mental concentration? This article explores a variety of academic findings on the relationship between music and brainpower. Encourage Your Children to Appreciate Music Rauscher et al. studied a group of preschoolers.[1] They found that young children who received piano instruction had better abstract reasoning skills than those who received computer instruction. These skills are essential to learning mathematics and science. Learning to play the piano allows children to develop their neural circuitry, which is responsible for spatial intelligence. Another study, conducted by Malyarenko et al. revealed that four-year-olds who listened to classical music for just one hour per day improved their ability to think coherently.[2] Studies such as these have led some to demand schools to place a higher emphasis on incorporating music into school curriculums. So, consider turning on some classical music the next time your child is playing in the family room. Even better, encourage him or her to leave the video games behind at least one night a week to learn to play the piano. Develop Your Interest in Music Through the Years In addition to learning to appreciate music as a young child, adults also show higher intelligence when they continue to develop their interest in music. The benefits include improving your speed of thinking, your brain’s mental organization, as well as your memory skills. In a study involving individuals aged between 65 and 80, those who had spent more years developing their ability to play a musical instrument demonstrated higher intelligence than others.[3] Not Just Any Music Exposure to music can improve your thinking skills, but not all music can improve one’s cognitive skills. A study at the University of Wales researched how background music plays a role in one’s ability to focus and retain information.[4] They found that students performed better when they were either in a quiet study space or when listening to music with few lyrics. Also, students who listened to their favourite playlists (including, for instance, Lady Gaga or Arcarde Fire) were less able to concentrate, as they were distracted by the music. Listening to rock, pop, rap, among others, is a great form of entertainment. However, these genres are more likely to distract your brain, rather than improve your mental focus. It is more helpful to listen to instrumental music, or songs with few lyrics, when it comes to improving your concentration. Stimulate Your Brain Waves with Baroque Music If not all music improves concentration, then what type of music can improve your brainpower? Researchers have found the baroque music is the most beneficial. According to Stein, Hardy, and Totten, baroque music can enhance your ability to memorize and retain information.[5] They analyzed students who were learning a set of words. Those who had listened to Handel’s Water Music while memorizing those words performed better than those who hadn’t. They found that baroque music encourages the use of both the left and right side of the brain, thereby improving your ability to learn new information. Music can also be used as a relaxing technique, which helps you concentrate. Ostranda and Schroeder found that relaxing your body with music contributes to higher brainpower.[6] This is because music simultaneously allows your body to relax and keeps your mind alert. Furthermore, the rhythm of baroque music enables your heart and brain waves to synchronize. Add Music to Your Therapy Music has a variety of benefits when it comes to increasing your brainpower. Therapists in schools, colleges, and career centers can encourage their patients to incorporate music into their studies and work habits. Therapists can encourage those experiencing academic stress or job-related anxiety to create a playlist with their favourite songs. Encourage them to include a sample of baroque songs from musicians such as Johann Sebastian Bach, George Frideric Handel, Antonio Vivaldi, and George Philipp Telemann. They can also add in some classical music, such as Mozart and Beethoven. And to spice it up a bit, finish it off with some beautiful Spanish guitar by Enrique Granados or Isaac Albeniz. If appropriate, therapists can even consider playing some soft background music in their office. This can create a more relaxing and inviting environment. [1] Rauscher et al. February 1997. Music training causes long-term enhancement of preschool children's spatial-temporal reasoning. Neurological Research. [2] Jensen, E. November 2001. The Science of the Arts. Principal Leadership. [online] Available at: <http://www.principals.org/portals/0/content/53915.pdf> [3] Music and intelligence: A guide for the science-minded. 2013. Dewar, G. Parenting Science. [online] Available at: < http://www.parentingscience.com/music-and-intelligence.html> [4] Doraiswamy, S. October 8, 2012. Does Music Help You Study? Mind the Science Gap [online] Available at: < http://www.mindthesciencegap.org/2012/10/08/does-music-help-you-study/> [5]Stein, B., Hardy, C. A., & Totten, H. (1984). The use of music and imagery to enhance and accelerate information retention. Journal of the Society for Accelerative Learning & Teaching, 7 (4). [6] Harris, M. Music and the Young Mind: Enhancing Brain Development and Engaging Learning. 2009. Plymouth, UK: R&L Education.

Many of us plan vacations to get away from our busy schedules. Arlene Uhi’s text, The Complete Idiots Guide to Beating Stress, suggests that much of the stress we experience is often connected to our daily routines (i.e. commute, commitments, and concerns) (Uhi 2006). According to a recent 2009 study completed by Joudrey and Wallace, active leisure pursuits (such as taking a vacation) helped reduce job related stress among a sample of 900 participants (Whitbourne 2010). Beyond the individual benefits, taking a vacation can also help increase family bonding, communication, and solidarity.A vacation can (Uhi 2006): Slow down our frantic routine Temporarily relieve us from our chores Provide space and time to reflect Provide space to recondition negative habits Teach us new stress-beating skills that we can adapt to our daily life. The author suggests that you choose a getaway that will instill calmness and relaxation. Taking a break from routine can help decrease hormone activity related to stress and hyperarousal. Give yourself an opportunity to escape from your daily rituals and experience something new. Any new activity that breaks away from your comfort will likely lead to increased satisfaction and joy. Activities you may want to consider: Pampering Spas Receiving a massage Enter a whirlpool or hot spring Mud bath treatment Getting a Facial Yoga Vacations Learn and practice Yoga Enjoy peaceful surroundings Meet a diverse group of individuals Active Adventures Bicycling Tours Camping Golf or Tennis Camps Multisport tours Walking Tours Beach or Patio Vacations References: Uhl, A. (2006). The complete idiot's guide to beating stress. New York, N.Y: Alpha Books. Whitbourne, Susan (2010). The importance of vacations to our physical and mental health. Psychology Today: Sussex Publishers Counselling Services for York Region