At Saitsa, your mental, physical, and emotional wellbeing is important to us. Take a break from your studies and learn more about wellness every Wednesday.

Check the list below for upcoming topics. Links and details will be posted soon!

Student Development and Counselling  is currently operating virtually! 

403.284.7023 or

Build your resilience with headversity. Download headversity today. It’s free! Step 1: Download the app to your phone. Step 2: “Join Now” with invite code: S3A6T9

CONTEST: Submit your own self-care tips for a chance to win a Wellness Box! Scroll down to the bottom of this page to enter. 

Sept. 16 - Start with Self Care

Check out our Self Care Tips here!

Sept. 23 - Healthy Food (Chicken Souvlaki Wrap Recipe)

Good nutrition, combined with physical activity, will help reduce risk of chronic diseases and promote one’s overall health. Take charge of your life and choose healthy food to boost your mood! For this week’s Wellness Wednesday, watch Gateway’s Head Chef, Justin make this healthy and balanced meal: Chicken Souvlaki Wrap and Crispy Smashed Potatoes.


For the Chicken

2 boneless skinless chicken breasts, cut into 1-inch cubes

½ – red onion, cut into 1-inch cubes

6 garlic cloves, minced

1 tbsp – dried oregano

1 tsp – smoked paprika

1 tsp – ground cumin

1 tsp – ground coriander

1 tsp – chili flakes

½ – lemon, juice and zest

1 tbsp – olive oil

½ tsp each – salt & pepper

6 wooden skewers



  1. Place chicken and onions in a large bowl. Add remaining ingredients. Toss to combine, making sure chicken is well-coated with marinade. Cover tightly and refrigerate for 2 hours or overnight. 
  2. Potatoes can be prepared while chicken is marinating. Recipe follows below.
  3. Soak skewers in water for 30 minutes. This prevents them from burning in the oven.
  4. When ready, preheat oven to 400F. Meanwhile, thread the chicken onto the skewers, alternating each piece of chicken with a piece of onion. Place chicken skewers on a baking sheet. Reserve marinade.
  5. Place chicken in the oven and bake for 8 minutes. Turn skewers and brush with reserved marinade. Return to oven and bake for an additional 8 minutes or until chicken is completely cooked.
  6. Remove from oven and allow to rest while preparing the pita wraps.

For the Potatoes

12 mini yellow potatoes

¼ cup – olive oil

1 tsp each – salt & pepper

2 tbsp – tzatziki


  1. Place potatoes in a pot of salted water and bring to a boil.
  2. Preheat oven to 400F.
  3. Continue to cook until the potatoes are fork tender.
  4. Strain, place potatoes on a baking sheet. Gently smash them into pancakes. Drizzle with olive oil, salt and pepper.
  5. Place in oven and bake for 20 minutes or until potatoes are roasted and crispy.
  6. Serve with tzatziki for dipping.

For the Wrap

2 – 6” pita bread

2 tbsp – tzatziki

1 cup – chopped romaine lettuce

2 tbsp – diced cucumber

2 tbsp – diced red onion

2 tbsp – diced tomato

2 tbsp – crumbled feta


  1. Open the pita bread and spread on the tzatziki.
  2. Add lettuce, top with cucumber, onion and tomato.
  3. Remove chicken from skewers and add.
  4. Top with crumbled Feta
  5. Serve with crispy smashed potatoes



Sept. 30 - Importance of Volunteering

How Volunteering Benefits Your Wellbeing

One of the best things about volunteering is there are so many different ways to get involved! You can volunteer with SAIT, Saitsa, in your community or even with Saitsa clubs – yes, clubs involvement counts as volunteering! Today, I encourage you to read about how volunteering benefits your overall well-being and not just your resume.

It can make you happy!

Research has shown that if you measure hormones and brain activity, being helpful to others makes you happy. It’s human nature to want to give back to others, and the more that we volunteer or give to others, the happier we feel. Volunteering your time also keeps you connected with people, where you might develop a support system and a community of people who support you. There’s just a good feeling that you get when you volunteer your time for something that matters.

It can increase self-confidence.

While volunteering, you’re connecting and learning either with other people or from other people. It can provide you with a sense of accomplishment which can make you feel confident in the person you are becoming. Volunteering with something that matters to you, or that you enjoy can give you a sense of pride and identity.

It can reduce stress and anxiety.

The social aspect of working with others can benefit your overall well-being. Connecting with others and knowing that other people are interested in the same things that you are can help relieve anxiety and make you feel apart of something. Oftentimes certain volunteer roles help you gain experience in ways that you might not get as a student. This can be a huge stress reliever, knowing that you might be prepared for your future role after your time at SAIT.

 It can give you a sense of purpose.

For many organizations, SAIT and Saitsa included, volunteers are so crucial to everything that we do. Volunteering can give you a sense of belonging and community where you are so valued and necessary. It can inspire you to look for ways to help others or do things better, all in all, a great way to spend your time.

It can create friendships!

Volunteering is a great way to connect with people who have similar interests as you! Saitsa clubs are great for this because you can meet so many people who are interested in the same things as you! Are you into online gaming? There’s a club for that. Do you enjoy hiking and being outdoors? There’s a club for that as well! There are so many academic and social clubs that cater to whatever you are interested in, and if there aren’t any that you see, you can create your own (check out for more info). All in all, friendships are a huge aspect of the post-secondary school life, so whether you meet someone through volunteering with SAIT, or in your community, it’s bound to have a positive effect on your overall well-being.

It can help you stay physically active.

Maybe not during COVID times, but volunteering can be a great way to get out from behind a screen. Check out resources such as the Volunteer Connector, to find some volunteer opportunities that might help you reach that daily step count.

All in All.

Volunteering is an incredibly positive experience and it can provide a lot of benefits to your overall well-being, definitely more than just what’s on this page. It can be an excellent way to explore your passions and interests, discover new hobbies, or reach your goals. Check out the below resources for ways that you can volunteer, you won’t regret it.

Volunteering is a sure-fire way to raise one’s spirits, develop a sense of community (even more important now because of COVID 19), and live out your values of service, stewardship, and altruism“. – Melissa Gray, SAIT Student Development and Counselling

Saitsa Volunteering

Saitsa Clubs

SAIT Volunteering

Community Volunteering

Oct. 7 - Live Journaling Session

Join us for a live journaling session from 12 – 1 pm!

Join via Zoom link here: ttps://


Get all your thoughts and feelings out of your head and down on paper! Do you keep a diary/journal? Did you know that journaling can help you create order when your world feels like it’s in chaos? Come join us on Wednesday, October 7th for a virtual journaling session! Did we mention that we have prizes for students who participate? The first 10 students to join the session will win a personalized journal!


Benefits of Journaling

  • Keep thoughts organized
  • Improve writing skills
  • Set and achieve goals
  • Note ideas on-the-go
  • Allows you to reflect on yourself
    •  You get to know yourself
  • Enables you to be creative
  • Prioritize tasks
  • Improve memory


How to Journal

  • Try to write every day
    • Set aside a few minutes to write every day!
    • Set an alarm as a reminder?
  • Make it easy
    • Keep a pen/paper handy at all times
    • Go digital and journal on Word
  • Write whatever feels right
    • There is no right or wrong way – discuss whatever you want
  • Use journal the way it works for you
    • You can keep a journal completely private or share parts of it with close friends and/or loved ones


Types of Journal

  • Motivational journal
    • Inspirational quote
  • Gratitude journal
    • List things you are grateful for
  • Writer’s journal
    • Famous quotes, social issues, or literary themes
  • Thematic/subject journal
    • Record your thoughts and progress on specific problems/interests
  • Success journal
    • Document today’s triumphs to help cheer you when you need a little pick-me-up
  • Free-form journal
    • Write about anything and everything
    • Gives insights into how your thoughts and emotions over time

Oct. 14 - Exercise

Exercise is beneficial, but it can also be very intimidating if you are at the start of your fitness journey. Don’t worry because even just a few minutes of physical activity can make a big difference in how you feel! Start with 5 or 10-minute sessions and slowly increase your time. You can receive all the physical and mental wellness benefits of exercise with 30 minutes of moderate exercise. The key is to find a fitness routine that works for you so that you are encouraged to stick with it! Read below to see how exercise can benefit you. We also have several videos that you can follow along to get started!


Fitness Instructor, Alyssa Wilkins, has created 2 videos for you to follow along with!

  • 20 Minute Stretch
  • 10 Minute Abs Workout


Benefits of exercise

  • Improves mental wellness
  • Boosts energy level
  • Helps protect against or manage health conditions such as anxiety, depression, and high blood pressure
  • Promotes better sleep
  • Gives a chance to unwind
  • Helps connecting with family or friends
  • Makes you feel happier
  • Helps with weight loss
  • Builds and maintains strong muscles and bones
  • Helps skin health by stimulating blood flow and inducing skin cell adaptations
  • Helps with brain health and memory
  • Reduces chronic pain
Oct. 21 - Eating Well During Exams

What we eat can have a huge impact on us, especially during exam season!

We have 3 new healthy food recipes – Hummus, Healthy Smoothies, and Peanut Butter Energy Bites. View the recipes here!

Oct. 28 - Instagram Takeover

This week, we’ll be featuring a Wellness Wednesday takeover on our Instagram! Follow our Instagram here.

Nov. 4 - Benefits of Doodling and Colouring

Are you looking for ways to relax? Do you need a quick and easy way to unwind with a low-pressure activity that also improves your physical and mental wellness? Restore after a long day of classes and assignments with these coloring sheets!

Participate in the colouring contest to show off your finished work and for a chance to win a prize! We have provided 4 colouring sheets for you! The contest just requires you to colour in at least 2 sheets and post on your Instagram story with a tag of #SaitsaWellnessWednesday. Don’t have an Instagram account? Don’t worry, you can also email us at with the 2 finished pages to enter! Don’t have pencil crayons? No worries, because you can virtually color the sheets.

Benefits of colouring:

  • Alleviates stress and anxiety
  • Exercises the mind
  • Improves motor skills and vision
  • Improves sleep
  • Promotes creativity and flexible thinking
  • Helps you relax and unwind
  • Improves reasoning abilities
  • Increases the ability to concentrate
  • Improves memory
  • Helps you learn better
  • Calms down the mind

Download the colouring sheets here!

Nov. 18 - Wellness During the Holidays

Check out our tips for wellness during the holidays here!

Nov. 25 - Healthy Eating During the Holidays

We have 9 new healthy holiday recipes for you to try. Check out the recipes here!

Dec. 2 - TBD

Check back for details!

Self Care Tips Contest

Share your self care tips with us for a chance to win a wellness box! Fill out the form below to enter. Contest will run until the end of the Fall 2020 semester. 

Self Care Tip Submission

Please note that a maximum of 5 entries per student will be counted in the prize draw.