Author: Danyelle Lynch

Written by Emma Johnston

As summer comes to an end, back to school becomes the reality for a lot of individuals. Figuring out bus routes, waking up early for classes, long days spent on campus, assignments season starting up– it can be easy to get wrapped up in all of the back to school chaos. That is why it is important to focus on self-care during these transition periods. For university students, it is especially important to prioritize self-care. Studies have shown that university students are more prone to anxiety, depression, burnout, and an overall decreased well-being compared to those who do not attend university (Cage et al., 2021; Loi and Price, 2022; Rahmatpour et al., 2019). Therefore, implementing self-care practices is a great step towards alleviating that back-to-school stress. 

Self care and stress management can start with:

1. Taking Care of Your Body:
   Aim for 7-9 hours of sleep each night, fuel your body with nutritious foods to maintain energy levels and support cognitive function, exercise regularly, and stay hydrated
2. Managing Your Time:
   Create a realistic schedule that balances academics, social life, and self-care.

Helpful Tip: AI tools can be used to help create schedules

3. Practicing Self-Compassion:
   Be kind to yourself and acknowledge your efforts, especially during challenging times.
   1. Acknowledge the challenge and offer yourself encouragement, like, “This is tough, but I’m capable of figuring it out”.
   2. When you’re feeling down, remind yourself of your strengths, past accomplishments, and that it’s okay to have bad days”.
   3. When you’ve made a mistake, instead of berating yourself, say something like, “It’s okay, everyone makes mistakes. I’ll learn from this”.
4. Getting Organized:
   Declutter your study space and create a system for managing tasks to reduce stress.
5. Practicing Mindfulness:
   Engage in activities like meditation or deep breathing exercises to manage stress and improve focus. 
6. Setting Boundaries:
   Learn to say no to commitments that overwhelm you and prioritize your well-being. 
7. Making Time for What You Love:
   Despite having “more important” tasks that need to be done, it is important to engage in activities you enjoy to help you relax and recharge. When we set aside some time for the things we love, we are better able to put productive time into the difficult things 
8. Seeking Support:
   Don’t hesitate to reach out to university counseling services or mental health resources if you’re struggling.

NAIT
Offers counselling services and low-cost video counselling through NAITSA’s MyWellness, with access to a comprehensive list of local resources. 

https://www.nait.ca/nait/student-life/health-well-being/mental-health-resources

NorQuest College
Provides free, private mental health services, including individual counselling and wellness workshops. 

References 

Cage, E., Jones, E., Ryan, G., Hughes, G., & Spanner, L. (2021). Student mental health and transitions into, through and out of university: student and staff perspectives. Journal of Further and Higher Education, 45(8), 1076–1089. https://doi.org/10.1080/0309877X.2021.1875203

Loi NM & Pryce N. (2022) The Role of Mindful Self-Care in the Relationship between Emotional Intelligence and Burnout in University Students. J Psychol. 156(4):295-309. doi: 10.1080/00223980.2022.2045887

Rahmatpour, P., Chehrzad, M., Ghanbari, A., & Sadat-Ebrahimi, SR. (2019) Academic burnout as an educational complication and promotion barrier among undergraduate students: A cross-sectional study. J Educ Health Promot. 201 (8). doi: 10.4103/jehp.jehp_165_19.

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A Group Therapy Approach

Time can be a tricky concept for anyone—but for children and youth with ADHD, it often becomes one of the most persistent daily challenges. Whether it’s difficulty starting a task, staying on track, or simply grasping how much time something will take, executive functioning hurdles related to time are common and can be incredibly frustrating.

We will be running a five week therapy group to support adolescents ages 11-13 with ADHD who are faced with the challenges of managing time. These sessions will focus on helping participants understand their unique relationship with time, build confidence in their abilities, and develop a toolbox of skills that make sense for their neurodivergent brains.

Why Focus on Time at this Age?

This age range is a powerful window for developing new skills. Adolescents are in a stage of growth where their brains are especially responsive to learning new habits—and where peer support can make a real difference in how they see themselves.

Time management is not only an important practical skill, but it connects to us emotionally. When time gets away from us it can be frustrating and can leave behind feelings of self-doubt and increased stress. For youth with ADHD, these feelings can be amplified by the very real neurological differences that influence how they perceive and manage time. We recognize that many kids in this age group may be feeling the impact and fatigue from being out of sync with the expectations around them. Connecting with peers who share similar experiences can offer comfort, insight, and validation that they are not alone—and that change is possible.

Our group therapy approach acknowledges that ADHD brains work differently—and that’s okay. 

We meet participants where they are, using engaging, hands-on activities that are as supportive as they are informative. By exploring topics like task initiation, motivation, and planning in a therapeutic, peer-based setting, we help kids build tools they can carry with them into school, home, and beyond. Our experience working with adolescents has given a strong understanding of the nuances of ADHD and neurodivergent thinking. We use elements of Cognitive Behavioural Therapy (CBT) to help participants challenge negative thought patterns and create new, helpful behaviours, all while maintaining a strengths-based, client-centered approach.

What to Expect

The heart of this group therapy experience is not just about learning strategies—it’s about building confidence, identifying strengths, and fostering independence.

Our goal is for participants to:

• Gain a better understanding of how ADHD affects their relationship with time
• Practice strategies to manage tasks more effectively
• Learn to initiate and plan with greater motivation
• Shift unhelpful self-talk patterns
• Develop emotional regulation skills around time-related stress
• Strengthen peer relationships through shared experiences

Learning to manage time with ADHD is not about “fixing” something that’s broken—it’s about recognizing how your brain works, honouring that uniqueness, and finding strategies that actually work for you.We aim to leave each participant feeling more capable, more aware of their strengths, and more empowered to navigate their daily lives.

Join us in our new group!

With the right support, community, and tools, adolescents with ADHD can build the skills they need not only to manage their time, but also to feel good about themselves as they do it.

When: Wednesdays, October 1st, 2025- October 29th from 5pm-6pm

Who: Youth, ages 11-13, struggling with managing time 

Cost: $350 for the 5 week program

Megan Uchacz will be running this group.

For queries and registration, contact us at contact@onetreepsychological.ca

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