Let’s Talk Seasonal Depression

Let’s Talk Seasonal Depression

We’re at that time of the year when it’s getting dark outside much sooner and the gloomy weather seems to be making you feel down and gloomy yourself?

If this is something that you experience, you can take comfort in knowing that you are not alone.

Seasonal depression is an actual thing and a pretty common thing at that so we’re arming you with a whole lot of resources and practices to help you feel better and cope.

• Create and use a safety plan: Have a plan in place for when you start to feel really down. You could: light a scented candle; listen to soothing music/sounds or dance like no one’s watching to your favorite songs. Watch a funny movie. Cuddle with a pet or a teddy bear. Enjoy your favorite treat or a warm cup of tea while wrapped up in your soft blanket.

• If you start feeling overwhelmed talk it out: Go to a trusted friend or reach out to a counselor. You can also call the 811 health link or go to a hospital urgent care if you feel you need assistance. You can also find more resources at the end of this post.

• Learn to identify your triggers: If a particular person, place or situation makes you feel worse, it might not be a good idea to go seeking them out.

• Adopt healthier daily habits: Try getting more sleep, eating right and reducing caffeine and alcohol intake. How your body feels also affects the way your mind feels.

• When you need to calm down: Use 5-4-3-2-1 : 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell and 1 thing you can taste.


Amazing Resources for your Armour



•       BC Suicide Distress Line 604-872-3311

•       NAMI Helpline – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)

•       Anxiety UK – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)

•       SANE Help Centre – Provides information about symptoms, treatments, medications, and where to go for support in Australia.

Call: 1800 18 7263. (SANE Australia).

•       Helpline (India) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 1800 2333 330.


Organizations•  Foundry BCBC Crisis CentreHealthLink BCProvince of British

ColumbiaHere to Help BCCrisis Lines BCYouth in BC

•  Crisis Centre ChatWellness Together Canada

•  Vancouver Island Crisis CentreCanadian Mental Health Association

•  Family Services of Greater Vancouver

•  BC Mental Health and Substance Use Services

•  BC Mental Health FoundationOptions Community Services

Websites•                Anxiety Canada – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)

•                New Synapse – Provides tools in blog posts for self-healing

•                Support Groups – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)  • Find a Therapist – Search for anxiety disorder treatment providers in the

U.S. (Anxiety Disorders Association of America)

•                What? Me Worry!?! – Self-help modules including step-by-step tips for dealing with anxiety and worry. (Centre for Clinical Interventions)  • Generalized Anxiety Disorder: When Worry Gets Out of Control – Including symptoms and treatment. (National Institute for Mental Health)


Quick Tips to Stay Organized!

Quick Tips to Stay Organized!

With midterm period around the corner, here are some handy tips to keep you sharp and organized for the rest of the semester: 


Reach out to resources in advance

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There are a lot of resources available to you as a CapU student. To name a few:   


Most student services adhere to a particular schedule (For example Monday-Friday 12-6pm for the Student Digital Ambassadors) so don’t wait till an assignment due date to reach out!  


Make out time to watch lecture videos

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Image by Wes Hicks from Unsplash

Even as some classes go back to in person, some of your classes might still be online. In this case, try to watch the lecture video during your regular class time. That way you don’t postpone the videos and let them all pile up. Having to watch 5+ hours of video content will be very discouraging for anyone. 

Keep track of deadlines


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Image by Towfiqu Barbhuiya from Unsplash

Add classes and assignments to your calendar. Put up a bunch of sticky notes in front of your desk. Download all the course outlines. Do whatever you need to keep track of due dates for assignments, finals and everything in between. There’s nothing worse than showing up to a class not knowing you have a quiz that day or missing the deadline to submit an assignment. 


The most important thing to keep in mind is all the resources available to you. Your instructors, support services and even friends all want you to succeed so if you’re having difficulty with a class or a particular technology, don’t be afraid to reach out!  

Get Ready: A Guide For New CapU Students

Get Ready: A Guide For New CapU Students


Because we were all new to CapU, once, and we wished someone had gave us all these tips and tricks before we had to find out on our own… And because a “mixed-mode term” makes everything feel a bit different, we thought we could all use a little guidance. Here’s how you can best prepare for the Fall 2021 term.


Getting your textbooks

First, you need to access your myCapU account > Student Services > Registration > Textbooks and select the current term to review the list of textbooks assigned to the classes you will be taking. If you have been on campus before, you probably have seen the Capilano Bookstore by the main theatre in Birch  (BR) Building. Apart from fabulous CapGear and merchandise, you can also buy new textbooks, notebooks, and supplies for the upcoming term.

Photo by Kimberly Farmer on Unsplash

However, you don’t need to go to the physical store. You can simply order and purchase your textbooks online, ahead of time, and even have them delivered to your door. Depending on availability, you might choose if you want new or used books, which are cheaper. Now, if you’re really looking into saving money and contributing to the CapU community of fellow students, there are two non-official Facebook groups to buy and sell books: CapilanoU textbook Trade/Exchange and Capilano University Used Books.


Getting vaccinated

Capilano’s plan for a safe return to campus strongly depends on collective immunity and, following the provincial health orders and guidelines updated on August 25th, there are two important requirements that everyone coming to  campus, residence, or any other Capilano facility should follow:

If you are not yet fully vaccinated, we encourage you to get this done before coming back to campus in order to protect you, other students, teachers, staff and members of our community. Find the closest drop-in clinic here or come to the Vax for CapU event at Birch Building Lower Cafeteria on September 7 and 8 from 11:30 a.m. to 3:00 p.m. If you are taking classes in person, remember to wear a mask, practice social distancing,  and constantly do a self-assessment. For more information on Covid-related cautions and in-campus practices, visit Capilano’s Return to Campus FAQ.

Photo by Daniel Schludi on Unsplash


Getting your U-Pass

No matter how you choose to commute to school, as a Capilano student, you have access to the basic means of public transportation in the province with Translink’s U-Pass BC. This means you have unlimited bus, skytrain, and seabus rides for a monthly fee of $43.35, which is already included in your student fees, unless you are eligible for an exemption. If you are travelling to school, to buy your groceries, or anything that requires you more than 12 rides per month it’s already worth activating your U-Pass. Here is how you do it:

Photo by Diego Mazz on Unsplash

  1. Have your Compass Card ready.
  2. Go to https://upassbc.translink.ca/ and select your school: Capilano University.
  3. Log-in using your CapU ID information.
  4. Link your card to your account by entering the 20-digits and CVN (on the back) of your Compass Card.
  5. Request your U-Pass BC for this month.

You will need to repeat this procedure, except for step 4, every month… Yet, as you can see, it’s easier than paying your bank bills!


Getting around campus

One thing is getting to Capilano University and another is finding your way once you are here. We know learning how to navigate a new space can be overwhelming, especially when you are running late for class! So, apart from this campus map that might be handy to keep around, here are few tips on how to avoid crowds and save time from a fellow SDA:

  • When moving across campus, try to use the buildings’ side exits and outside corridors. Especially in crowded common areas and buildings such as Birch, Cedar, and the Library.
  • Most bus routes will take you to Phibbs Exchange platform where you need to take a last bus to CapU. During peak hours, the line for this bus is quite long, so you should plan to get to Phibbs ahead of time to be on time.
  • When possible, schedule your meal breaks and study sessions at “odd hours” to avoid crowds. There are more people on break from 11:00 am to 1:00 pm, so you will most likely find a spot on the food service area before or after that. Afternoons (anytime after 2:00 pm) are usually a good time to find a quiet study space at the Library and Writing Centre.

  • If the weather allows, outdoor spaces are a great way to spend your break and get some of the fresh air, sunshine, and Vitamin D we all need. Even better, if you have enough spare time between classes, go for a walk in one of the trails near campus.


Getting support

We all need some kind of support to get through our everyday life experiences, even more during difficult times, let that be a global pandemic or a personal situation. Whatever you are going through, know that you are not alone! CapU has many different resources for its diverse community of students with a diverse range of needs. From recreational events and groups to connect with others to individual support tailored to your own needs, our school is committed to fulfilling its students’ well-being.

Click on the categories below to get more information on the kinds of support provided at Capilano or talk to a counsellor if you want help figuring that out.



Counselling, Accessibility, Gender diversity, First Nations students services, Sexual violence support, Safety and security…


Academic advising, Writing Centre, Math Centre, English Language Support (ELS), Research help, Career Development Centre…


Admission advising, Immigration advising, Orientation, Leadership and mentorship program, Study aborad opportunities…


CapU Residence, Gym facilities,Peer Leaders, Recreation, Capilano Blues, Student engagement, Community programs…

Places To Visit Before School Starts

Places To Visit Before School Starts


North Vancouver is full of places to go, and what better way to spend your last week of summer than visiting local places? Here’s a list of a few places near the campus to see before summer is over!


Capilano Suspension Bridge

Capilano Suspension Bridge is a popular place to visit and for good reason, it has some of the best sights in the Vancouver area. When you visit there are bridges connecting between trees and across canyons. The walk takes you through trees and across the largest bridge there which is above Capilano River. There is a large amount of history in that forest where you get a glimpse into the wildlife and scope of the forest.

Photo by Jacalyn Beales on Unsplash


Grouse Mountain

Grouse Mountain, where you can see anything from two guys racing up a 50 foot pole, or grizzly bears in their natural habitat. There are great food options and the Beaver-Tails are a must have (they are not real beavers’ tails)they are made of dough and whatever ingredients you want on top. There is a wind turbine that helps power the lights and gondola. There are another few things you can see there, the owl talks, ranger talks and mountain ropes adventure. The owl talks is where a wildlife specialist explains what owls are all about, there are four owls that you can see, Athena (Great Horned Owl), Odin (Barred Owl), Blizzard (Snowy Owl) and Cleo (Barn Owl). Ranger talks are where rangers will explain cool things animals do throughout the day and how to stay safe. The Mountain Ropes Adventure is like a regular zip-line but there are also bridges made out of thin logs, and ladders to climb. Grouse Mountain is packed with things to do all day and has a dining option where you can look out at the city of Vancouver.

Photo by Roshan Raj on Unsplash


Deep Cove

Deep Cove is a beautiful and small area where you can buy ice cream, or doughnuts. There are beautiful views of the mountains overlooking the water, outdoor showers in case you want to swim and an art gallery. Honey’s Doughnuts is world renowned for their doughnuts plus other foods and drinks. Honeys Doughnuts is open from 6AM-5PM every day of the week but are super popular and can be difficult to buy from. Deep Cove Ice Cream has a wide selection of flavours to try on a hot day, they are open 12-10 PM each day. The water averages to be 17 degrees during the summer but on some days you may not be allowed to swim. The local art gallery showcases much local art and hosts events. Deep Cove Kayak is a great way to get out on the water for a day, and affordable.

Photo by Angela Porisky on Unsplash

There are many other places in Deep Cove that are attractions for the summer. Maybe you’ll have to find out.

-Riley .C

5 CapU Digital Technologies You Should Get Familiar With

5 CapU Digital Technologies You Should Get Familiar With


As a new term begins and most classes keep an online component, it is important for all new and returning students to be familiar with the most used educational resources at Capilano. Here is our take on the most relevant five and the great news is you will only need one set of username and password to access them all!

1. myCapU Email

From newsletters and announcements to department-based inquiries and private messaging with teachers and classmates, your CapU e-mail is the first and most important communication channel within our community. You probably got yours set up the day you were admitted to your study program but if you haven’t logged in yet, here’s how you do it.

You can also access your email from your phone, through the Outlook or E-mail App, whether you are using Android or iPhone. Once all is set up, you will be able to connect your email account with other Office 365 features, such as your calendar and contacts, and apps like Word, Excel, and Teams. As a CapU student, you have access to the full Microsoft Office 365 package, so make the most out of it!


2. myCapU Account

Your myCapU account holds and lets you access all of your personal information as a student –and as a CapU employee, if that applies to you– in one place. Here’s where you go to register for your courses each term, check your schedule and your student records, make or review a payment, order textbooks, ask for financial aid… or any kind of official process you want to do at CapU.


3. eLearn

This is the official learning platform for all your courses, where you post assignments, complete tests, and engage with your class materials. When you log in to your eLearn (a.k.a. Moodle) you will be able to see all the courses you are registered for this term in your Dashboard. When you access each of them, you should be able to find all the information the teacher has posted so far, such as the course’s syllabus, announcements, assignments, discussion forums, and so on.

Make sure you are up to date with the available information and that you have everything you need for each assignment before the final deadline so you can prepare in advance. You can also contact teachers and classmates through private messages on eLearn. eLearn goes through periodical maintenance, in which it denies access to all users for a couple of hours, but it is always announced on the home site days in advance. Make sure you do the necessary arrangements for it.


4. Zoom

At this point probably no one needs us to explain what Zoom is or how it works (if you do, here is a “getting started guide”), as it was one of the very few good things that 2020 left us with. What you do need to know is that most teachers and pre-recorded lectures will require you to be signed in using your CapU Zoom account. This is to avoid unverified and potentially dangerous guests outside of CapU.

The first time you log in to your CapU Zoom account, you will need to log out of your personal Zoom account and sign in using SSO, which will ask for your usual CapU log-in information. After that, you can simply switch accounts from your Zoom profile.


 5. Microsoft Teams

If you are enrolled in classes delivered online or by mixed mode, you will probably use Zoom the most to attend online lectures, but some teachers prefer MS Teams, as it is an all-in-one platform.

You can do video conferences, phone calls, send private messages to anyone in your organization, have conversations within a team or a channel, post files, connect to your calendar and many other apps. Let’s just say there’s a reason why the SDA online support team started on Teams before we had a live chat on our website!

Although these are the most important technologies used now at Capilano, they are not the only ones. You might need to download Webex for some online lectures, learn how to upload Kaltura Capture videos for required assignments or create your ePortfolio. However, if you get yourself familiar with these 5 digital spaces we introduced you to in this post, you will find your term will run more smoothly and you can always reach us if you have any questions or concerns. Simply click the chat button on this website or send us an email to sda@capilanou.ca


Create the perfect study environment at home

Create the perfect study environment at home


Studying from home can be challenging. Noise, snacks, pets, tv, laundry, your bed… Many things can get in the way between you and that long essay you have not started yet, especially if you dread the place in which you should sit down and write it! That is why it is important to create a space comfortable enough to focus on your assignments but not so cozy that you end up snoring on top of your desk. Here are some simple tips on how to create the perfect study environment at home.


Finding the right spot

First of all, you want to find a space where you have a good WiFi signal, an energy outlet, and where you get enough light, either natural or artificial, but you should be able to sit upright and read comfortably for long periods. Ideally, a room separate from other people and distractions, but you can always use headphones to achieve this. A folded blanket is also a good idea if your chair is too stiff, but you should definitely avoid studying from your bed or any other space meant for relaxation, as your brain will get confused on when to be alert and when to rest. Having a consistent designated spot to study also helps you better recall the information for your exams.


Photo by freddie marriage on Unsplash


Make it shine!

Create and follow a routine of cleaning, decluttering, and organizing your study area every day before your classes or study session begins. Make sure you have your computer, headphones, charger, books, something to take notes with, something to drink, and everything you will need to get started so you do not interrupt your own workflow. You can place a nice little plant, candle, or piece of decoration to keep you motivated, but try to avoid anything that could potentially distract you. A clean desk makes for a peaceful mind.


Focus on what matters

To make the best out of your new study space, we recommend not only to keep your phone silent during classes and while you study, but to literally keep it out of sight from this space so you avoid any temptations and distractions. Use a wall-clock, a wristwatch, or simply set all your alarms on your computer so you can avoid getting distracted with your phone. A visual reminder of what you need to do in the day, such as a calendar, planner, agenda, to-do list, or post-its, will help you keep on track. Just try not to cram too many things around you, remember this should be a comfortable space for you to focus and not a place to overwhelm yourself.


Photo by STIL on Unsplash


Apart from drawing boundaries between your study and living environments, what will help you avoid the remote learning burn-out, is respecting your own schedule and that includes breaks. Every hour or so, get up, stretch, walk around, rest your eyes from screens, refill your glass of water, and to come back fully replenished to this amazing space you created for your own success!