October 10, 2025
October 10 is World Mental Health Day — a reminder that mental health matters to everyone, everywhere. At the Faculty of Education, we’re committed to fostering a supportive environment where students, faculty, and staff can thrive both academically and personally.
We spoke with Dayna McCracken, our embedded counsellor, about the importance of mental health in university life and some simple, accessible ways to take care of ourselves during stressful times.
In your view, why is mental health especially important in a university context — for students, faculty, and staff alike?
Mental health is a critical foundation for academic success and overall functioning within a university setting. University life represents a major transition period, often marked by significant academic, social, personal, and financial pressures. These demands can challenge students’ ability to concentrate, stay motivated, make effective decisions, and manage stress, all of which are essential for learning and personal development.
When these pressures accumulate, they can contribute to increased levels of stress, anxiety, and depression, which in turn can interfere with academic performance and overall wellbeing. Recognizing and addressing mental health concerns early is, therefore, vital to ensuring students have the support they need to thrive both personally and academically.
Of course, mental health is not only a student issue. I’ve seen how faculty and staff are also deeply affected by the demands of the university environment. High workloads, performance expectations, and the emotional labour of supporting students, all while managing their own personal responsibilities, can contribute to stress, fatigue, and burnout. These challenges can impact both their wellbeing and their ability to perform effectively in their professional roles.
Prioritizing mental health across all levels of our university community is essential to fostering a healthier, more inclusive, and supportive environment. When mental wellbeing is actively supported, students are better equipped to learn and achieve their academic and personal goals.
What are some practical, accessible strategies you’d recommend to students and staff for maintaining mental wellness during a busy term?
Maintaining mental wellbeing during a busy academic term starts with the “Big 3” pillars of mental health: sleep, nutrition, and physical activity. These habits don’t just support overall health – they directly enhance one’s ability to learn. Quality sleep helps consolidate memory and improve concentration; balanced nutrition fuels the brain for focus and sustained energy; and regular physical activity boosts mood, reduces stress, and supports cognitive function. In addition, social connections are just as important. Taking time to check in with friends, peers, or loved ones can ease stress and build resilience, which in turn helps one to stay motivated and engaged in their studies. Approaching these activities mindfully can deepen their benefits and support both wellbeing and academic success.
What unique or less-known resources and supports at UBC do you think are underutilized — but that you wish more people knew about?
One of the most potentially underutilized resources at UBC seems to be the extended health benefits available to students through the AMS/GSS Health & Dental Plan. Many students I speak with are unaware that they’re eligible for 100% coverage for sessions with a private Registered Clinical Counsellor or Psychologist, with a generous annual maximum. This allows students to access private mental health support, which is particularly valuable for those who may benefit from longer-term counselling.
Another lesser-known but incredibly helpful resource is TAO (Therapy Assistance Online), a self-guided platform free to UBC students, offering interactive, evidence-based tools for managing stress, anxiety, and other mental health challenges. These supports are excellent complements to UBC’s broader mental health system, and I wish more students knew they existed.
In times of high stress (e.g. midterms, project deadlines, work pressure), what are a few go-to stress‑management techniques or “reset tools” you often recommend?
First, take a movement break. Even just a 5-10 minute walk or stretching can help shift your nervous system out of fight-or-flight mode. Diaphragmatic breathing is another go-to; try box breathing (in for 4, hold for 4, out for 4, hold for 4) to help calm your nervous system down quickly. I also encourage people to name what they’re feeling. By just putting words to it (“I’m feeling overwhelmed and worried”), you can create a little bit of distance and take back some control. And finally, micro-boundaries can be a game changer: turning off notifications, setting a timer for focused work, or giving yourself permission to take a proper break with mindfulness and without guilt. These aren’t magic fixes, but they can create just enough space to reset and keep moving forward without burning out. And as the embedded counsellor, I’m here to support students if they need more personalized help navigating stress or other challenges.
Micro-boundaries can be a game changer: turning off notifications, setting a timer for focused work, or giving yourself permission to take a proper break with mindfulness and without guilt.
How can students (or faculty/staff) care for their mental health on a limited budget (or when time is tight)?
When time is limited, even small actions, like taking a few deep “belly breaths”, doing a quick stretch, or pausing to check in with yourself for a minute, can help reduce stress and reset your focus. Prioritizing consistent sleep and staying hydrated are free and simple but powerful habits that don’t require extra time or money. When it comes to professional on-campus support, UBC Counselling Services offers a great “drop-in” model where students can bring a specific problem or concern and work on it in a single session. This flexible, solution-focused approach is perfect for those who don’t have the time or resources for ongoing therapy, but still want targeted support. Additionally, the embedded counselling model allows for a deep and nuanced understanding of the unique challenges and demands within the Faculty. Because I am familiar with their academic context, students don’t need to spend extra time explaining program-specific pressures, allowing for more efficient, relevant, and empathetic support.
Faculty and staff can also access free, confidential, solution-focused counselling and wellness resources through UBC’s Employee and Family Assistance Program (EFAP), making mental health support accessible for everyone, regardless of time or budget constraints.
What message or encouragement would you offer to someone struggling or feeling overwhelmed — especially someone who’s hesitant to seek help?
Feeling overwhelmed or struggling is incredibly challenging, and more common than many might realize. It’s completely normal to feel apprehensive about reaching out for support, but please remember that asking for help is not a sign of weakness or failure. What’s important to know is that you don’t need to have all the answers or even know exactly what kind of help you need to connect with counselling services.
This is precisely why counsellors, like myself, are here at UBC. We understand that university is stressful and overwhelming, and we are here to support you. Sometimes, simply having someone listen can make a significant difference and help you begin to navigate your concerns. You don’t have to resolve everything immediately. Taking one small step, whether it’s reaching out to a counsellor or talking with a trusted friend/loved one, can lighten the load. You are not alone and, even if it doesn’t feel that way now, things can improve.
