The Science Behind Taking Breaks

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By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

With impending finals, and many projects and assignments to complete, it is critical to remember to take breaks. When you spend too much time focusing on one singular task, you start to burn out your brain. Research shows that taking breaks can significantly improve your studying and improve your focus. Taking a break can help you and your brain refresh. 

What qualifies as a good break? It can be anything that encourages you to move, get creative or socialize! A good break can range from a 5 minute stretch to a 50 minute workout. Trying to break up the monotonous routine of constant working can help make those study sessions easier and more productive. 

One of the biggest traps is turning to social media or technology for a break. A recent study found that using social media as a break can drain your mental energy. Taking phone breaks can slow down your progress instead of helping you recharge. 

The Unwind Your Mind campaign, launched by UMass Lowell’s Office of Student Life & Well-Being, focuses on moving away from technology and exploring healthier, alternative activities to recharge. You can read about some of the work the office has done so far to help promote digital wellness here: https://www.uml.edu/news/stories/2024/unwind-your-mind.aspx

If you’re unsure how to utilize your break time, here are some suggestions: 

  • Go for a walk
  • Take a shower
  • Meditate
  • Stretch
  • Call a friend
  • Have a good meal

Taking a break looks different for everyone, and that’s okay. Whether it’s a quick walk, reading a book, or simply breathing deeply, what matters is stepping back, letting go of responsibilities, and giving yourself the time and space to truly relax and unwind. You deserve it.

Citations:

https://health.cornell.edu/about/news/study-breaks-stress-busters

https://www.bustle.com/p/taking-a-break-by-looking-at-social-media-doesnt-help-your-mind-reset-a-new-study-says-18682642
https://learningcenter.unc.edu/tips-and-tools/taking-breaks/

Enhancing Your Emotional Wellness

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By: Kuldeep Derola, Francis College of Engineering Well-being Leader

As college students, life can often feel like a balancing act. Between exams, deadlines, social commitments, and personal responsibilities, our emotional well-being can take a backseat. However, focusing on emotional wellness, one of the eight dimensions of the wellness wheel, is essential to leading a balanced and fulfilling college life. Emotional wellness is all about understanding, managing, and expressing your emotions while building resilience to challenges. On campus, it’s a cornerstone for achieving academic success and personal growth.

Why Emotional Wellness Matters

Emotional wellness plays a crucial role in mental health and personal development. When we prioritize it, we can improve our ability to handle stress, form meaningful relationships, and make decisions that align with our values. For us students, emotional wellness can have a direct impact on our academic performance, social interactions, and overall happiness. Ignoring this vital aspect of well-being can lead to burnout, anxiety, and a lack of motivation, making it harder to thrive in college.

Ways to Improve Emotional Wellness on Campus

If you’re looking to enhance your emotional well-being, here are a few actionable steps you can take:

Take Advantage of Campus Resources: At UMass Lowell, you can access free or low-cost resources to help you navigate emotional challenges. Whether you’re dealing with stress, homesickness, or other personal issues, reaching out for support can make a big difference. If you’re unsure where to start, this website includes resources that can help support you: https://www.uml.edu/wellbeing/dimensions/emotional.aspx.

Build a Support Network: Surround yourself with people who uplift and support you. Friends, mentors, and even student organizations can provide a sense of belonging and community. When you share your feelings with trusted individuals, it can help lighten your emotional burden and give you new and helpful perspectives on life.

Practice Self-Care Daily: In the hustle of college life, self-care often gets overlooked. However, small acts like getting enough sleep, staying active, and eating well can improve your emotional health. Self-care also includes finding time for activities you enjoy, such as journaling, meditation, or a hobby that helps you recharge.

As a Well-being Leader, I can help you enhance your emotional wellness by providing:

  • Peer Support: Sometimes, all you need is someone to listen. I’m here to provide a safe, judgment-free space for you to share your thoughts and feelings.
  • Stress-Management Strategies: I can introduce you to mindfulness techniques, relaxation exercises, and time management tips to help you stay calm and focused during challenging times.

I’m available at Southwick Hall-250B (Deans’ Office) every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

Citations:

Mayo Clinic. (2023). Stress Management: Manage Your Stress for Better Health. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management
Harvard Health Publishing. (2023). The Importance of Self-Care for Mental Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/self-care

The Importance of Staying Organized

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By: Nokomis Bramantecohen, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

Although it is commonly mentioned as the secret to success, the concept of organization is more important than simply meeting deadlines and acing tests. It is an essential skill that can benefit us in our personal, professional, and academic lives. Creating and keeping an organized environment can help us be more productive, feel less stressed, and balance the numerous responsibilities within life. I have developed a structure that helps me personally stay grounded, calm, and on top of my obligations, and because of this, organization has become a crucial component within my daily routine. 

My Organizational System: The Three Planners

To manage the various aspects of my daily life, I rely on a combination of tools that cater to my different needs. For my day to day activities, I use a calendar in which I note down key commitments such as my class schedules, work shifts, field hockey practices and games, doctor and dentist appointments, and other broad activities and events. Using a calendar helps me see a visual layout of everything that I hope to complete within the month. This serves as the backbone of my system for organization, helping to ensure that I can plan out my time effectively and avoid overcommitment. 

For academic-related responsibilities, I use another notebook/dedicated planner. In this notebook, I first write the date, and then I start listing the classes that I am taking. Under each class, I draw little squares and jot down upcoming  assignments, so when I finish an assignment, the box gets checked off. In this notebook, I write down all of my assignments, upcoming exams, and project deadlines. Drawing the little boxes and then checking them off once they are completed makes me feel rewarded as it allows me to prioritize important tasks and track my progress. Having a separate space for organizing academic work also ensures that I can focus on my studies without feeling overwhelmed by other responsibilities. 

In addition to my calendar and notebook/planner, I also use a large notepad (shown above) with a fun template, which serves as a complex to-do list. This to-do list is divided into various sections such as “Top Priorities,” “For Tomorrow,” and “Don’t Forget.” It also includes a general area to write down upcoming tasks  and even a small notes section. This notepad is where I track my personal tasks that are not academic or work related. For example, I will jot down activities related to field hockey, household chores, meetings and calls, appointments, etc. here. These methods of organization help me create a nice separation of personal life and academic life, while maintaining clarity and focus on what needs immediate attention. 

Finally, I use a journal to reflect on my emotions and process my thoughts in a positive manner. Journaling has been a valuable tool for my emotional well-being, and being able to dedicate a space to let out all of my different emotions allows me to see a new perspective on life. Having this safe space that allows me to be my most vulnerable self helps me manage stress and maintain my overall mental health! 

The Importance of Organization

The benefits of staying organized extend far beyond school and into every stage of life. In high school and college, practicing organizational skills can help us manage coursework, extracurricular activities, and social commitments. However, as we transition further into adulthood, responsibilities and expectations tend to pile up. As for our future careers, managers and bosses often expect efficient time management, stellar organization, and the ability to juggle multiple tasks at once. Without strong organizational skills, it can become easy to feel overwhelmed or fall behind. 

In the professional world, being organized can also help set you apart from other employees. Managers and bosses value people who can meet deadlines, stay on top of projects, and pay attention to details. Strong organizational skills often  demonstrate reliability, which can help build professional success. In personal life, staying organized can also help improve relationships, reduce stress, and free up time for the things that truly matter, like spending time with loved ones or pursuing hobbies that you have an interest in. 

Organization isn’t just about productivity; it is about creating a structure that supports your goals and well-being. It is a habit that evolves with you and adapts to your needs. Whether you are managing academic assignments, planning a vacation, or setting a long term goal, having a system in place ensures that you can approach challenges with confidence and are equipped with the tools to do so!

Building Your Own System

The beauty of organization is that there is no one specific way to do it, or rules and guidelines to follow. My system works best for me because it reflects my lifestyle and the areas in life that I try to prioritize. For someone else, their system might look entirely different, and that is okay! One of the best pieces of advice that I have is to experiment with various kinds of organizational styles and strategies, and find one that resonates with you. It may involve using a digital calendar, a bullet journal, or a really simple to-list written on a sticky note; whatever the method is, make sure that in the end it is helping you succeed, rather than stressing you out!

Having a calendar, planner, to-do list, and journal might seem extremely excessive to some, but for me, it is the anchor that helps keep me steady amidst all of the chaos (especially during midterms and finals). These tools not only help me stay organized, but they also remind me of the importance of planning and preparing ahead in order to achieve success and balance. They also motivate me into continuing to do and pursue the things that I am passionate about. 

All in all, organization is not just a skill, but also a mindset. It’s a way to take control of your time and responsibilities so you can focus on your priorities in life. While the tools we use to help us stay organized may change over time, the rewarding feelings of preparedness and success remain the same. Organization is a skill that grows with you, becoming a lifelong asset that empowers you to thrive in every area of life!

Sleep Smarter: Tips for a Restful Night

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By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

In today’s fast-paced world, sleep can often feel like a luxury rather than a necessity. Between classes, homework, jobs, and social life, college students do not usually have many hours in the day left for themselves. However, the key to achieving success and improving your mental health may lie in something as simple as getting enough rest.

When you sleep, your brain gets a chance to process emotions and recharge for the next day. Without enough of it, you may be setting yourself up to feel more anxious and overwhelmed. On the flip side, good sleep can work wonders for your mind. When you’re well-rested, you’re better at handling challenges, thinking clearly, and keeping your emotions in check. Sleep even helps to boost those feel-good brain chemicals, like serotonin, that uplift your mood.

Simple Tips for a Better Nights Sleep

  1. Create a Sleep Sanctuary: Make your bedroom a calm, cool, and comfortable space. Consider adding oil diffusers with calming scents like lavender or chamomile to promote relaxation. 
  2. Unwind Mindfully: Incorporate relaxing activities and calming pre-sleep rituals such as reading a book, journaling your thoughts, or practicing meditation to ease your mind before bed. 
  3. Avoid Screen Time: It’s best to reduce exposure to blue light from screens at least 30 minutes before bedtime. If avoiding screens isn’t possible, consider using blue light-blocking glasses or enabling night mode on your devices. Instead of scrolling through social media or watching TV, replace screen time with calming activities like stretching, reading, or listening to soothing music. 
  4. Avoid Certain Foods before Bed: Consuming beverages like caffeine and alcohol right before sleeping can affect your sleep cycles throughout the night. Even eating a big meal right before bed can disrupt bedtime and keep you awake. If you’re in the mood for a snack before bed, try something small and light. Decaf tea, crackers, or fruits are some of my personal favorites. 
  5. Create a Sleep Schedule: This one has been one of the hardest challenges for me. Everyone wants to sleep in on the weekends, but having a sleep schedule where I go to bed and wake up around the same time each day has made a huge difference in my sleep. Of course, there are some mornings when the snooze button feels impossible to resist—life happens, and that’s okay! Being consist overall is a small change that can have a big impact on your overall well-being.

Good sleep is the ultimate life hack for staying sharp, keeping your emotions in check, and showing up as the best version of yourself. So, go ahead—treat your sleep like the priority it deserves to be. 🌙

Finding Reasons to Smile

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By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

Some days can feel really hard. The best advice that I have ever been given is to find a reason to smile everyday. It doesn’t have to be a big reason; it can be small things like personal victories or tiny accomplishments. Maybe you just finished a project or finally managed to clean a small corner of your room.

If you are having trouble finding a reason to smile or something to uplift your day, I have created a list of things, big and small, that personally make me smile. I hope they can brighten your day too. 

Animals: 

  1. A group of butterflies is called a kaleidoscope. 
  2. Otters hold hands when they float.
  3. Squirrels help plant thousands of trees each year by forgetting where they leave their acorns.
  4. Cows have best friends. 
  5. A penguin is knighted in Norway.
  6. Every dog’s nose print is unique, just like fingerprints!
  7. Goats have accents by region.
  8. Dolphins have unique names for each other. 

Environmental News: 

  1. The EU recently released a new massive ocean protection project in Portugal.
  2. New eco friendly electric wallpaper is being trialed in Glasgow.
  3. In Scotland, herds of wild cattle are being reintroduced to help aid the environment. 
  4. Recent breakthroughs can help reduce materials used when creating batteries. 

UMass Lowell: 

  1. The Office of Student Life and Well-Being has created a Hope Garden on North Campus. It is located next to Lydon Library/Starbucks. 
  2. UML has taken on many projects focused on sustainability, and continuously works towards sustainability education.  

I hope reading this brought you some joy, and that every day you can find a reason to smile and achieve at least one small victory.

How to Destress in Challenging Situations

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By: Nosagiegbon Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello everyone,

Today’s topic discusses effective ways to destress in challenging situations. Whether you are facing an exam that you may not feel prepared for, or a not-so-fun event that has unfolded and you don’t know what to do next, I have some tips for you!

1. Understand what the problem is.

When faced with a stressful situation, I always ask myself, “why am I feeling this way?” Is it the actual problem at hand, or something more complex? I often follow this up with narrowing down the problem and understanding what exactly I am feeling emotional about. 

2. See if the problem can be solved right away.

Next, it is important to consider whether the issue you are experiencing can be solved within an allotted time. For instance, let’s say you have an exam coming up that you do not feel confident about. Will your feelings of anxiety or sadness subside once you submit this exam, or will they remain even afterward? Will you be pondering about your score once it’s out or even after? These questions are important to know not only for yourself, but also to help you narrow down what might be stressing you out. 

3. If the issue can’t be solved right away, what are some steps you can take in the meantime? 

This next step poses more of a hypothetical question, but if the problem can’t be solved instantly, what will your next steps be? Let’s continue the discussion about having an upcoming stressful exam. Now, let’s pretend that this exam won’t be given to you until a matter of weeks. A few things you could do in the meantime is take time off from academics and focus on eating, resting, and de-stressing. Another thing you could do is reach out to someone to express your concerns. This could include a Well-being Leader, advisors, professors, fellow students, friends, family, or anyone else you feel comfortable opening up to. Finding something proactive to do is something that always helps me calm down during stressful times. 

4. If the problem is solved, understand what is next.

The next step is understanding what needs to be done once the problem is faced head-on. Following the previous example, let’s say you got your exam back and you didn’t do as well as you expected. What could have been the issue (if any) that resulted in your poor performance? Whether it was your studying habits, how long you studied for, or maybe even the specific layout of the exam, multiple factors could have influenced this outcome. Not every problem you face will follow this specific example, however, it’s important to know that what you do after the outcome is just as important as the outcome itself, if not more. 

5. What will you do to prepare for the future? 

As previously mentioned, what you decide to do after experiencing a dilemma is highly important. Let’s use the exam problem one more time. Let’s say you now understand that you didn’t do well on your exam and you have also narrowed down the issues that could be worked on to prevent this from happening in the future. What you can do now is implement these newly learned strategies during future exams while also making sure you aren’t being too hard on yourself. Having high standards for yourself is understandable, but it’s important to prevent these high standards from becoming so negative that they cloud your judgment. In addition, what you can do to improve future outcomes is set reasonable end goals for yourself that help you to be both organized and productive.

One important thing to note is that these methods won’t always work for every scenario/problem given to you, and that is okay. Being able to tweak these strategies around and tailor them to your liking is something that I highly recommend to help yourself overcome stressful situations. 

Til next time,

Sai

Unmasking the Deception of Drugs

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By: Shaili Patel, Kennedy College of Sciences Well-being Leader

Hey there, fellow River Hawks! It’s me, one of your Well-Being Leaders, Shaili Patel, back at it again with another pep talk. Today, we’re diving into a topic that’s super important but often gets swept under the rug: staying away from drugs. And what’s a better way to tackle this topic than with the sweet, colorful world of bubble tea? 🍵✨

Bubble Tea: A Sweet Treat, not a Risky Choice

Picture yourself out with your friends, and a bubble tea shop is calling your name. You’ve got options like taro, thai, caramel milk tea and they all look delicious! But here’s the thing, just like how you wouldn’t want to mix up your bubble tea with something weird (like pickle juice, yikes!), you also don’t want to mix your life with drugs. 

Drugs might seem tempting, just like that extra scoop of boba, but they come with consequences that can sour your experience faster than a bad batch of tapioca pearls. The thrill of trying something new can be enticing, but it’s important to prioritize your health and well-being as part of your college journey.

The Boba Effect: Sipping Smart in a Sea of Choices

When you’re standing in line for bubble tea, you’ve got choices. Do you go for the classic flavor, or do you try something new? Similarly, in life, every decision counts. Choosing to stay away from drugs is like choosing the perfect blend of flavors; it helps keep your life delicious and full of joy.

Drugs might promise a fun escape, but they can derail your plans faster than you can say “extra boba.” They mess with your mood, your focus, and your overall vibe. Instead, focus on sipping on the good stuff like your friendships, passions, and all the amazing experiences college has to offer.

Healthy Ingredients for a Happy Life

Now, let’s chat about the ingredients that make your bubble tea truly awesome! 

1. Supportive Friends: Surround yourself with a crew that lifts you up. Good friends are like the perfect boba pearls — they add sweetness and texture to your life. If someone is pressuring you to try drugs, remember the power of saying “NO.”

2. Healthy Coping Strategies: When life gets tough (and let’s be real, sometimes it does), don’t reach for unhealthy substances. Instead, opt for something that fills your cup positively. Try exercising or even chatting with a trusted mentor. You’ll feel way better engaging in these healthy behaviors than if you had reached for that shady shortcut.

3. A Positive Perspective: Just like finding the right balance of sweetness in your bubble tea, maintaining a positive outlook on life can make all the difference. Life’s challenges are like those chewy tapioca pearls — they might be tough at first, but they’re manageable with a bit of patience and perseverance.

So, as you navigate the colorful and sometimes chaotic world of college life, remember, staying away from drugs isn’t just about saying “no.” It’s about saying “yes” to a future full of possibilities and joy. You’re a work in progress, and every good choice is a step toward becoming the best version of yourself.

Let’s toast to making choices that make us feel good! Next time you’re at the bubble tea shop (or facing a tough decision), channel that inner bubble tea lover and choose wisely. Your life is too precious to mix it up with anything that doesn’t serve your journey.

P.S. Don’t forget to hydrate! Bubble tea is delicious, but water is still your best friend. Stay fabulous, River Hawks! 🦅💖

Your friend,

Shaili

Fighting Against Seasonal Depression

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By: Faith Kollie, Kennedy College of Sciences Well-being Leader

What is Seasonal Depression?  

Did you know that seasonal changes can affect your emotions? Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs due to changes in the seasons. It occurs mostly during fall or winter storms. People suffering from SAD might experience a short period of time where they feel sad, unmotivated, or unlike their normal selves. They might also feel hopeless, irritable, tired, or guilty. Depending on the season, individuals with SAD can also have trouble sleeping or indulge in oversleeping. 

Causes of Seasonal Depression: 

Although the exact cause of SAD has not yet been determined, studies have shown that people with winter-pattern seasonal affective disorder have reduced levels of brain chemical serotonin and Vitamin D (NIH). This is due to the lack of sunlight received during the wintertime. 

Prevention: 

It is important to discuss a treatment plan with a healthcare provider if you are experiencing signs of seasonal affective disorder. 

Below, I have listed some strategies to help reduce the risk of developing SAD: 

  • Exercise: Keeping your body active is one way to increase dopamine levels and prevent negative thoughts. 

  • Socialize: Being alone can initiate feelings of loneliness and depression, so try to spend more time with your loved ones and people that make you happy. It can even help to voice your thoughts to these people for advice. Additionally, try to make some new friends if you can. Who knows, you might end up sparking a lifelong relationship! 
    • If you want to talk to someone about your well-being, you can schedule an appointment with me or one of the other Well-being Leaders. I can help you find  ways to manage stress, provide counseling, and guide you to services and resources that will help you avoid seasonal depression. Click this link to schedule an appointment: https://www.uml.edu/wellbeing/well-being-leaders.aspx .

  • Eat a Healthy Diet: Although it can be easy to develop unhealthy eating habits sometimes, it is important to try your best to manage your diet. It is key to eat healthy meals that are rich in vitamins and minerals (such as omega-3 fats), as this can help boost your morale and make you feel more balanced. 

  • Change your setting: Changing your environment is vital in re-calibrating your mind.  Sometimes, being in one place can produce a sense of feeling stuck, which can negatively impact your emotions. Try to go out more and explore places you’ve always hoped to visit.

Treatment: 

What if you’re like, “I think I already have it”? 

It is important to talk to a professional, however, here are some recommendations you can follow to help treat SAD, according to the National Institute of Mental Health: 

1. Light therapy: Light therapy can help in treating SAD caused by the winter weather. This therapy is used to help with the reduction of sunlight exposure during the colder seasons, and it involves sitting in a bright light box (about 10,000 lux). The harmful UV rays are filtered out of the light to ensure safety. 

2. Vitamin D intake: With the reduction of sunlight in the winter, vitamin D deficiency is more likely to occur. Talk to your provider about taking vitamin D supplements to maintain your health. 

3. Anti-depressant medications: These medications can help fight against seasonal depression and can be used in combination with talk therapy. Antidepressants work by affecting how the brain produces and uses chemicals involved in mood swings and  depression. 

4. Psychotherapy: Also known as talk therapy, this type of treatment educates individuals with SAD on new and improved ways of thinking and aims to change depressive behaviors. 

Seasonal depression can be difficult to deal with, and it can also be hard to detect, but taking proactive steps to prevent symptoms is key. Remember, it is important to reach out to a professional if you feel symptoms start to worsen. 

Citations: 

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Yoga for Improving Mental Health

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By: Nokomis Bramantecohen, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

Practicing yoga can have a significantly positive impact on your mental health. It can help boost your confidence, encourage a growth mindset, and provide your brain with a break from its continuous activity. Moreover, participating in yoga classes with others can create a sense of community and lessen feelings of loneliness.

Physically, deep breathing exercises and physical movement help trigger the parasympathetic nervous system, which releases the “rest and digest” hormones that give you a sense of security and safety. Your body uses movement as a way to process the stress hormones that can cause anxiety and dysregulation.

Nevertheless, yoga is not an instant fix. Regular yoga practice can help improve your mental health, but it cannot take the place of therapy and, when necessary, medication. 

I’d like to share some yoga poses that can significantly improve mental health and well-being. These poses are not only calming, but they also help to reduce stress, anxiety, and can even boost your mood. As someone who has experienced the positive effects of yoga firsthand, I believe that it has many mental health benefits. I’m fortunate to have guidance from my sister, a certified yoga instructor with years of experience teaching and practicing. She has personally recommended these specific poses for their effectiveness in promoting relaxation and mental clarity. By integrating these poses into your yoga routine, you can take a proactive step toward enhancing your mental health and overall sense of peace.

1. Child’s Pose

The Child’s Pose is ideal for calming the adrenal glands and calming a racing mind. Excessive stress puts strain on the adrenal glands, which are situated above the kidneys. Burnout may result from this.

*The name Child’s Pose comes from the fact that this pose enables you to embrace your inner child.

How To Do The Child’s Pose:

  1. Start on your hands and knees, and sit back over your heels with your hands in front of you.
  2. Slowly fold forward until your forehead rests on the mat.
  3. Allow your big toes to touch. You can either have your knees together or separated (depending on how tight your hips are).
  4. Traditionally, your arms are resting alongside your body, but you can also stack your hands and rest your head on your forearms. You can also extend your arms in front of you.
  5. Stay in this pose for at least ten breaths.

2. Downward Facing Dog

The Downward Dog pose enhances blood flow because your head is situated lower than your heart. Stretching and relieving back and neck tension are two benefits of this pose. Headaches, mental haze, and mild depression are also alleviated by the blood flow to the brain.

*This is one of the most common yoga poses of all time, and it continues to be throughout the yoga community.

How To Do The Downward Dog Pose:

  1. Get down on all fours. Start on the floor with your hands shoulder-width apart, and your shoulders above your wrists.
  2. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air.
  3. Extend your body.
  4. Hold and release.

3. Pigeon Pose

The Pigeon Pose is known for its ability to effectively release tension and stress held in the hips and lower back, which tend to be the sites of physical tightness and emotional stress buildup.

*By opening these spaces, this pose promotes a feeling of release and lets the body let go of repressed feelings, which can help to enhance mental health.

How To Do The Pigeon Pose:

  1. Start on your hands and knees (tabletop position) with your back flat.
  2. Slide your right knee forward toward your right hand and place your shin on the floor, with your right ankle near your left hand.
  3. Stretch your left leg back, keeping it straight with the top of your foot flat on the ground.
  4. Square your hips so they are facing forward (try not to lean to one side).
  5. Lower your body toward the floor. You can either stay upright or fold forward, resting your forehead on your hands or the mat.
  6. Hold the pose for several deep breaths, feeling a stretch in your hips and lower back.
  7. Switch sides and repeat these steps. 

4. Cat Pose

Although the primary goal of the Cat Pose is to stretch the lower back, the hip, upper back, and lung muscles are also stretched. When performed at its highest level, the cat stretch relieves tension in the neck and upper back.

*This is another pose that promotes emotional balance, spinal flexibility and mobility, and stress relief.

How To Do The Cat Pose:

  1. Start on your hands and knees, and exhale while drawing your stomach into your spine.
  2. Round your back to the ceiling as far as possible.
  3. Point the crown of your head to the floor. Do not force your chin into your chest.
  4. Repeat as many times as you wish.

5. Lotus Pose

The Lotus Pose is a straightforward and therapeutic pose that eases mental tension and anxiety in both the beginning and the end of meditation.

*By increasing your exhale, the forward bend will trigger your relaxation response.

How To Do The Lotus Pose: 

  1. Start by sitting cross-legged on your mat, with your right shin/foot in the front.
  2. After a few minutes, slowly bend forward as far as you can, arms out in front of you. Do not push yourself too hard.
  3. Stay in the forward bend for five breaths, then straighten.
  4. Switch legs, and repeat the steps above.

Including yoga in your practice can be a significant step in improving your mental health. These poses are all simple yet effective ways to decompress, calm the mind, and re-establish a connection with your body. Keep in mind that yoga is about making space for yourself to breathe and unwind. Regular practice in yoga can result in long lasting mental health benefits. Mindful movement helps you develop inner peace and resilience in addition to also taking care of your physical health.

Building Resilience in a Busy World

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By: Kuldeep Derola, Francis College of Engineering Well-being Leader

For many college students, emotional wellness is an essential part of thriving in a high-pressure environment. Juggling classes, extracurriculars, and jobs can be overwhelming, making it easy to put our mental well-being on the back burner. However, building emotional wellness is important, as it can help us manage stress, stay motivated, and find balance in our busy college lives.

One of the first steps in fostering emotional wellness is self-awareness, which involves recognizing and naming what we feel. College can bring about new experiences and challenges, often triggering a wide range of emotions. By acknowledging these feelings without judgment, we can become better equipped to handle them. Practicing self-care activities, like exercising, journaling, or talking to friends, can also provide outlets for managing stress and processing emotions.

Another important aspect to emotional wellness is developing resilience. College life isn’t just about academic success; it is also a time of growth and self-discovery. Resilience helps us cope with setbacks, whether it’s a difficult exam, a tough project, or adapting to a new environment. Learning to reframe challenging situations as learning experiences, reaching out for support, and practicing gratitude can go a long way in maintaining emotional balance.

For many of us, emotional wellness isn’t about feeling positive all the time. Instead, it’s about learning to manage our emotions in a healthy way and finding tools that allow us to grow from every experience. In doing so, we can stay focused, engaged, and resilient as we take on the journey of higher education.

As a Well-being Leader, I can help you enhance your emotional wellness by providing:

  • One-on-One Support: I can offer a safe space for you to talk openly about any challenges you may be experiencing.
  • Resource Guidance: I can share information about on-campus mental health services and self-care tools.

I’m available at Southwick Hall-250B (Deans’ Office) every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

Citations:

American Psychological Association. “Building Your Resilience.” American Psychological Association, 2021, www.apa.org/topics/resilience.
National Wellness Institute. “The Six Dimensions of Wellness.” National Wellness Institute, n.d., www.nationalwellness.org/.