It's important to use reliable sources when looking up health information. Here are some sources we suggest:

Anxiety Canada
Information on anxiety

Centers for Disease Control and Prevention
General health information

Dietitians of Canada
Nutrition information

Immunize Canada
Vaccine information

Mayo Clinic
General health information

Medline Plus
General health information 

Sex & U
Information on sexual wellbeing

Up to Date (click "Patient Free")
General health information 

How to care for your cold:

Seek Medical Attention if:

General Instructions

• Stay home from work or school if you have a fever higher than 38.5^oC (101.3^oF)
• Wear a mask on campus for 10 days if positive for COVID-19 and 5-10 days for other respiratory symptoms
• Use saline nasal drops or saline spray to help with congestion
• Gargle with warm salt water to temporarily relieve sore throat pain
• Talk to a pharmacist about over-the-counter options for your symptoms

Nausea and Vomiting 

If you are experiencing vomiting and diarrhea:

• Keep Hydrated
• Talk to a pharmacist about over the counter medications
• Eat bland foods such as bread, crackers, and Jell-O
• Follow the gastro diet (see below)
• Avoid triggers such as strong smells

Seek medical attention if:

• You have a fever of 101^oF (38.3^oC) or higher
• You have signs of dehydration- thirst, dry skin, dizziness, dark urine or infrequent urination 
• Nausea and vomiting persist .

Gastro Diet 

Foods to avoid until you're feeling better:

• Spicy or fried foods
• Alcohol
• Caffeinated Beverages
• Avoid fibrous fruits and veggies (except bananas)
• Whole grain bread, cereal, or bran
• Milk or milk products
• Nuts, seeds, coconut, popcorn

Step 1

• Jell-O Clear soups or bouillon
• Decaffeinated pop (add a little sugar to “de-fizz” it
• Diluted apple or cranberry juice (no orange juice) Gatorade or Kool Aid
• Water/ ice chips
• Popsicles ​
• Hard candy
• Plain Saltines
• Decaffeinated tea with honey/sweetener

Step 2:

• Applesauce
• Bananas
• Mashed potatoes
• Plain pasta, rice– without butter, margarine or sauce
• Toast (white or light rye) with jelly (no jam, butter or margarine)
• Refined cereals, such as Rice Krispies, puffed wheat 

Step 3:

• Broiled or boiled lean meat, white poultry, or fish
• Poached or boiled eggs
• Well-cooked vegetables and fruits without seeds or skins
• Sherbet or sorbet

Bacterial Vaginosis (BV) 

Bacterial vaginosis (BV) is a form of vaginal inflammation. BV is formed due to an overgrowth of bacteria that is naturally in the vagina. 

Signs and Symptoms:

When to call a Doctor:

How to help your yeast infection:

How to prevent a yeast infection:

Yeast Infection (Vaginal) 

A vaginal yeast infection is a fungal infection that can effect a women’s vagina. A woman’s vagina naturally has fungus and bacteria; however, when there is an overgrowth of fungus a yeast infection may occur.

Signs and Symptoms:

When to call a Doctor:

What to do:

• Cloudy, sometimes red, bright pink urine

Sexually Transmitted Infections (STIs)

STIs are bacterial or viral infections that occur from sexual contact. They can be transmitted via oral, vaginal and anal sex. Follow this link to learn more about the different STIs. 

Urinary Tract Infections (UTIs)

A UTI is an infection that effects your urinary system. Both men and women can develop a UTI but women are at a higher risk. 

Signs and Symptoms:

When to call a Doctor:

What to do:

If you or someone you know is currently at risk of suicide, harming themselves, or harming someone else, please seek immediate help. 

Emergency contact directory

Mental Health

• Involves a balance within all aspects of one's life including social, physical, economic, mental and spiritual.
• Everyone has mental health. Your level of positive and negative mental health can change day by day depending on how you feel.
• Just because you are experiencing poor mental health does not necessarily mean you have a mental illness. Likewise, just because you have positive mental health it does not mean you do not have a mental illness. 
• If you have negative mental health for an extended period of time and it is impairing your functioning, you should seek professional help.

Stress and Anxiety

Stress

• Everyone will experience stress at least once in their lifetime. Stress is your body's response to numerous physical, environmental, emotional and chemical stimuli.
• Stress can be beneficial when it is short term. Acute stress occurs often as a "fight or flight" response and motivates us to respond to our surroundings. 
• Long-term stress can be more problematic as it can decrease the effectiveness of your immune system and cause many different health issues. 
• Short-term and/or long-term stress alone is not enough to diagnose a mental illness.
• Speak with a professional if your stress levels are impacting your daily functioning for an extended period of time.

Anxiety

• Many people experience times of anxiousness or worry. Anxiety can be caused by a specific fear or may have no clear cause at all. 
• Anxiety usually occurs as a result of short-term or long-term stress (e.g., students often experience anxiety around exam periods and project deadlines). 
• Just because someone is experiencing moments of anxiety, it does not necessarily mean they have an anxiety disorder.
• You should seek professional help if your anxiety is impairing your daily functioning for an extended period of time.

Common Anxiety vs. Anxiety Disorder

• Common anxiety is experienced by almost everyone short-term and is typically occurs with cause.
• Often short-term anxiety does not cause a threat to our daily functioning. 
• Anxiety disorders include long-term, consistent anxiety that typically occurs for no major reason. This anxiety typically causes individuals to become distressed, and interferes with their activities of daily living (e.g., personal relationships, work, school, sleep schedule, appetite). An individual must meet very specific criteria to be diagnosed with an anxiety disorder.

Time Management 

Students have busy schedules which may add to student stressors. It is important to develop strong time management skills. Here are some of our tips:

• You may become defeated when you do not cross off all of your tasks. Instead of writing down everything you need to do, try prioritizing your work and making smaller lists each day. 
• Celebrate your small and big victories. It's okay if getting out of bed is your biggest victory some days

• Discover what time of the day you work most effectively and work on your more difficult projects during this time

See also How to Cope

• Know your limits
  • It is important to complete your daily tasks but it is also important to prioritize your own self-care
  • Take breaks for yourself, develop a sleep schedule, eat healthy foods and exercise to maximize your energy and overall wellbeing  
• Maximize your time wisely
  • Try studying and working on assignments in chunks between class times, work, and waiting for a bus to maximize your studying time
  • Visit the academic skills website for time management tips

Mental Illness

• Mental illness is a broad term used to describe several disorders such as major depressive disorder (depression), generalized anxiety disorder, borderline personality disorder, and bipolar disorder. It is important to note that although everyone has mental health, not everyone has a mental illness. 
• Mental illness may cause difficulties in an individual's daily functioning (including work, school, personal relationships, self-esteem, and more). Symptoms vary depending on the individual and their illness.
• It is not known exactly why mental illnesses occur; however, it is believed they occur due to numerous physical, social and environmental factors. Mental illness is very common and widespread. In fact, one in five Canadians has a mental illness.
• To learn more about the different types of mental illnesses visit More Feet on the Ground or visit Canadian Mental Health Assiacation's (CMHA) website. 

Stigma 

Stigma encompasses negative attitudes and discrimination towards a person or group of people experiencing a mental illness. This can cause individuals to be hesitant to seek help for their illness, have poor self-esteem, feel embarrassed, shamed or segregated by others. Stigma can contribute to student stressors. Working together can help shatter the stigma surrounding mental health and mental illness in order to make our campus more inclusive. Help reduce stigma by:

• Educating yourself and others
• Taking a stand against injustice
• Supporting those in need
• Using proper language

How to Cope

• Keep a mood journal
• Talk to someone you trust or a professional
• Engage in physical activity
• Take a warm bath
• Breathe deeply
• Plan breaks and time for you Practice mindfulness
• Do the things you enjoy 
• Apply sleep hygiene 

Seek professional help if: 

• You have been experiencing these symptoms for an extended period of time
• These symptoms have been disrupting your daily activities and things that you enjoy
• You are having thoughts or plans of suicide, harming yourself or someone else

Mental Health Resources

Services for Trent Students:

• (705) 748-1386
• Blackburn Hall Suite 113

• 1-877-234-5327 (available 24/7)
• Download in app store

• (705) 748-1481
• Blackburn Hall Suite 111

Community Services:

Crisis: 

• Call or Text 988

• 911
• Ask for police, fire and ambulance for a mental health crisis 

• ​1-866-925-5454

• 24/7 Emergency Department
• 1 Hospital Dr. Peterborough, ON

• (705) 748-1333

Practicing Safe Sex

• Only have sex if and when you are ready
• Always have consent before and during sexual activity
• Talk to your partner about sexual boundaries before having sex
• Use contraceptives to prevent STIs and potential unplanned pregnancy 
• Use a dental dam or flavoured condom when performing oral sex to prevent the spread of STI’s (such as herpes/ HSV)
• Talk to your doctor about being vaccinated against HPV by receiving the Gardasil immunization (also offered at the Trent Wellness Centre)
• Receive STI testing after having a new partner or once a year (whichever scenario comes first)

Sexually Transmitted Infections (STI)

STIs are bacterial or viral infections that occur from sexual contact. They can be transmitted via oral, vaginal and anal sex. Follow this link to learn more about the different STIs.

Dental Dams

Dental dams are thin rubber barriers (similar to the material of a condom), that may be placed externally over the labia or anus when performing oral sex If used properly a dental dam can help in the prevention of STIs that are spread by oral sex such as herpes (HSV), chlamydia, gonorrhea, HPV, syphilis as well as hepatitis A and B

Condoms

Using Condoms

• Use condoms to prevent the spread of STIs
• Use condoms to prevent unwanted pregnancy
• If you use condoms 100% of the time you should still be tested for STIs once a year or between new partners

What if the condom breaks?

• If pregnancy is possible - use an emergency contraceptive like Plan B from a pharmacy or Student Health Services
• Get tested for STIs

Contraceptives

Contraceptives are tools used to prevent unplanned pregnancy. They are very effective resources if used properly but none are 100% effective other than abstinence.

Birth Control

Which form of birth control is right for me

• It is important to know about the different forms of birth control in order to pick the one that is best for you.
• Learn more about different forms of birth control.

I forgot to take my birth control, what do I do? 

• Forgetting to take your birth control can be stressful. It's important to know next steps to ensure you're protected against unplanned pregnancy. 
• Here is a tool to help you take safe next steps.

PAP Tests

• A PAP test is cervical screening for those 25 years of age and older who have had oral or vaginal sex
• PAP tests should be done every 3 years
• Testing for sexually transmitted infections should be done once a year or in between partners
• For more information about PAP testing and HPV: 
  • PAP Test Info
  • Cancer Care Ontario (search PAP or HPV)
  • The Society of Obstetricians and Gynecologists of Canada
  • Centres for Disease Control and Prevention
  • Sex & U 

Sexual Violence

• For support, please reach out to the Sexual Violence Prevention and Response Team at consent@trentu.ca or 705 748 1011 x7792

It is recommended that all students bring a copy of their immunization record with them to school.

* Indicates immunization may not be covered by OHIP

​More information and resources can be found on Immunize Canada's website. 

https://www.trentu.ca/wellness/sites/trentu.ca.wellness/files/documents/CAMPUS_RESOURCES_AND_SERVICES_2022a.pdf

Keeping a balanced diet and staying physically active will help improve your mental and physical wellbeing!

Healthy Eating Tips!

• Eat when you feel hungry, not when you’re bored
• Try to balance each meal and have small snacks in between
• Enjoy unhealthy foods and drinks in moderation
• Eat a variety of foods
• Visit the Peterborough Farmer’s Market to pick up some locally grown fruits and veggies
• Download the Checkout 51 and Flipp apps to save money while grocery shopping
• Visit Eat Right Ontario to learn more about nutrition and healthy eating  
• Visit Dieticians Canada for more information

Healthy Weight

Healthy weight is NOT... a number on a scale, a category in a body mass index (BMI), a specific shape, the size of your clothes

Healthy weight IS... Individual, affected by more than diet and exercise and an outcome, not a goal.

Need Food?

• Peterborough Food Calendar: Provides information about free community meals in the City and County of Peterborough and which food banks are open which days. http://www.peterborough.ca/Living/City_Services/Social_Services/Food_Calendar.htm
• TCSA Grocery Assistance Program has a kitchen with groceries in the TCSA office, located in the second floor of the student centre where student are able to access free groceries. 
• For international students, the Trent International office sometimes has emergency funding for international students in need. 

Physical Activity

It is recommended that adults get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. 

Boost your Physical Activity time by:

• Getting off the bus a stop early to get in extra steps
• Stretching before physical activity
• Doing a 10 minute circuit workout in between TV shows
• Finding a workout buddy
• Trying out a FREE class at the Trent Athletic Centre 

Sleep Hygience

For Better Sleep:

• Wake up and go to bed around the same time each day

• Take time to yourself to de-stress before bed

• Go to bed when you start feeling tired

• Avoid caffeine, alcohol, tobacco and marijuana 3 hours before bed 

• Avoid napping to prevent inability to fall asleep at night If necessary, limit nap to 30 minutes

• Be physically active throughout the day but not right before bed

• Limit technology in your bedroom

• Keep a journal by your bedside. Jot down the tasks that are keeping you awake.

A Good Night's Sleep Can:

• Improve your memory and focus
• Reduce stress
• Strengthen your mental and physical wellbeing
• Help maintain a health weight
• Support your ability to learn
• Help your immune system to fight off disease

Confused about COVID? Click Here.

Still have questions? Click here to ask an expert.

Have COVID?

Visit the Ontario Government's website at the following link to get the latest recommendations: https://www.ontario.ca/page/protection-covid-19-and-other-respiratory-illnesses 

If you live in Residence it is suggested that you let the Residence staff know that you have COVID-19 and to share this with your roommates. 

If you are sick, stay home to prevent transmission to others, except to seek testing or medical care if required (if you require medical care from Health Services, please inform us that you have tested positive for COVID when you call to make your appointment). 

You should stay home until all of the following apply to you:

 Health Services does not routinely test for COVID-19.  

A positive Rapid Antigen Test (RAT) result does not require PCR/rapid molecular confirmation testing. Some local pharmacies still have a supply of rapid antigen tests for distribution. Please call the pharmacy to find out. To make your RAT test more accurate, start by swabbing the inside of your cheeks, then either the back of your your tongue or your throat, and finally both nostrils. Click here for an instructional video.  

Treatment

Paxlovid (an antiviral for COVID-19) is now available in the first 5 days of COVID illness, for those who are eligible. Click here to find out more or call us at 705-748-1481. 

COVID-19 Vaccinations

Peterborough Public Health offers COVID-19 Vaccinations as well as many local pharmacies.

For more information, visit Public Health website here. 

Testing

When your symptoms are improving and you are no longer isolating at home, doing the following can provide extra protection against the spread of COVID-19 and other respiratory viruses circulating in the community.

For 10 days after your symptoms started:

Eligible residents can book an appointment for the Imvamune® vaccine by calling Peterborough Public Health at 705-743-1000, ext. 331