By: Fajr Zahid, Zuckerberg College of Health Sciences Well-being Leader

Overthinking is something that most of us have probably experienced at some point in time, whether it has been related to our personal lives or professional lives. While it is normal to reflect on and revise certain negative situations, experiences, or feelings from time to time, constantly engaging in negative thought cycles can be detrimental to your well-being. Mental health challenges, such as depression and anxiety, may especially be perpetuated by dwelling on distressing emotions and events. Therefore, it is important that you try your best to keep yourself and your negative thoughts in check.

If you consider yourself to be an “overthinker,” remember, there are plenty of strategies and techniques that you can incorporate into your life to prevent yourself from getting engulfed into uncontrollable negative thoughts. Here are a few:

1) Distract yourself – shift your focus from any negative thoughts you are having to engaging in an activity that you find joy and relaxation in. This is a great way to get your mind off whatever is bothering you, and instead helps to create a positive atmosphere for yourself and your mind.

2) Take deep breaths – while this may be hard to believe for some, practicing breathing exercises, or even just taking deep breaths during challenging moments, can be very beneficial in calming your mind down. By relaxing your breathing, you are calming your nervous system down, and bringing your mind and body to a state of relaxation, which can help relieve you of any distressing thoughts.

3) Learn to prioritize your thoughts – ask yourself if what you are overthinking about is worth the time, effort, and struggle that your mind is putting into it (the answer is usually no!) and focus your energy into other, more productive thoughts that will benefit your overall well-being.

4) Acknowledge the positive – while it is easy to focus only on the seemingly negative parts of your life, or yourself, doing so only draws you further into the cycle of negative thinking. When you find yourself overthinking about the things that you believe have gone wrong in your life, remind yourself of all the positive experiences in your life, as well as your successes and accomplishments.

5) Ask for help – don’t be afraid to reach out to a friend, family member, or a mental health professional if you need help with managing your thoughts. It can feel very relieving to have someone to listen to you express your thoughts, and to even help you rationalize these thoughts. If you’re looking for someone to talk to on campus, you can make an appointment with Counseling Services.

I hope you found these tips to be helpful, and that you can incorporate them into your own life if you ever find yourself overthinking in a negative way. Remember, your thoughts do not define you, and you are more than capable of overcoming any mental struggles you may experience 🙂

By: Fahad Alden, Fine Arts, Humanities, and Social Sciences Well-being Leader 

Behind all the beauty of evolving and changing, buying cars and homes, finding romantic partners, and earning a nice career paycheck, all these great things come with a challenging concept—CHANGE. 

It was only when I began therapy and daily journaling that I realized why I feared change so much. This realization hit like a bolt from the blue. My fear was connected to losing control and safety. But more than that, I realized my anxiety held me back from discovering who I was as a person outside of the labels I, and everyone else, attached to me.

Instead of running away from change this year, I started experimenting with changes I have always wanted to make. I switched up my hair and style. I took new courses at school. I made many new decisions this year to see if I could test myself and do it. 

Facing the Fire

One big change I made this year was my job. At first, choosing to step into the role of assistant theatre student felt daunting. It was outside the normal scope of my media work and work with kids. 

Uncertainty bred mistakes as I struggled with technical set measurements. Professor Kathleen assured me to take a deep breath and take it step by step. She also began drawing me visual cues and hacks to understand the concept better. This helped me immensely when we did flats and built the door for the play. Just remembering to breathe and let go of rigid self-judgment helped me to uplevel my competencies. Progress began with extending grace to myself.

Another big learning moment was understanding the importance of an organized workflow. As a slightly messy person, I discovered satisfaction in using spreadsheets to track costumes and props. While the work took a while at the start, it saved me ample time in the long term. Now, when I need to find something, instead of having to wage a mental war to locate it, my labels and sheets save me time. This became a habit that I incorporated into my personal life, too. 

I also learned the value of tiny details. Sometimes, we  get so preoccupied with the bigger picture that we forget to kill our darlings, meaning focusing on the small details when it comes to a project. One wrong measurement, one terrible shade of paint, or an improperly implemented light can throw off the whole play or, worse yet, hurt someone. It’s these seemingly insignificant details that can make or break a performance.

My favorite “a-ha” moment occurred while programming stage lighting for an intense murder mystery scene. Playing with shadows, silhouettes, and color palettes made me feel like a magician of moods.  

Tempering Resilience

Taking classes outside of my major connected me to people of myriad personalities. I found that experience so true when we arrived at the painting section of lab hours. Painting requires a great amount of time. You have to ensure you get the right amount of paint, that it doesn’t get on your clothes, and that you are painting the right areas. But there was beauty in that limitation that I enjoyed exploring. I found a connection with other lab members, and we exchanged pointers, cracked jokes, and connected personally. 

Owning My Transformation

This role allowed me to grow outside the expectations I had of myself. I learned organization skills, creativity, and tenacity while meeting some amazing people. We all have the potential agency to change our identity—no permission slip is needed. 

Conclusion

Let me say that I do not have anything figured out. I am still figuring out where I misplaced my last three pairs of headphones. However, I enjoy tasting the sweet nectar of change as I move away from past and old narratives to explore who I am. 

Courses you could take in the theatre department if you’re interested:

World Theatre II: A survey of theater in its historical and social contexts from the 19th century to the present, focusing on innovations in design and technology, the advent of the director, the emergence of modern schools of acting, and the creation of new forms of theater to suit the changing needs of a modern world.

Shakespeare II: A study of selected histories, comedies, and tragedies not covered in 42.243. Shakespeare I is not a prerequisite.

By: Julia Yeadon, Fine Arts, Humanities, and Social Sciences Well-Being Leader

The prevalence of mental health issues among college students is on the rise, and many students fear the arduous task of asking for help. According to the American Psychological Association, over 60% of college students experienced symptoms of at least one mental health disorder between 2020 and 2021 based on 373 college campuses nationwide (https://www.apa.org/

monitor/2022/10/mental-health-campus-care). With this high percentage, it is critical that students are aware of the support that is available to them.

First, if you are a student struggling with your mental health, please know that you are not alone. There are several organizations and people on campus who are eager to provide the help and support you need to live a happy and healthy life. Please know that you never need to struggle in silence, and should never have to tackle the difficulties of mental health issues alone.

Second, if you are nervous and hesitant to ask for help, you are also not alone. Many individuals experiencing mental health challenges believe that asking for help puts a burden on the other person. Some are intimidated by the vulnerability that comes with opening up to others about your experiences. Others may fear that people will perceive them differently, or “weaker” for needing to ask for help. However, reaching out for help takes bravery and determination, two qualities that speak volumes about your character. Keep in mind that you are loved and valued by your family, friends, and members of the UMass Lowell community. You are never a burden and deserve to receive the help you need to thrive academically and emotionally.

Some students may feel that their mental health issues are not “severe enough” to ask for help. However, there is no level of severity that makes it acceptable or not acceptable to receive help. If your life or well-being are being impacted in any way by mental health issues, you will benefit from asking for help. If a recent event or feeling of loneliness, worry, or stress is on your mind, you will also benefit from help. You do not need a diagnosis to reach out for help.

The benefits of asking for help are endless. Having someone listen as you vent can make a significant difference in your well-being. Speaking to a professional, such as a counselor or therapist, can open your eyes to coping strategies that help manage your symptoms and give you more control over your life. It is important to remember that, with help, you have the potential to lead a healthy and productive life despite any mental health challenges you may face.

If you or someone you know in the UMass Lowell community may be in need of assistance, there are many resources available that want to help. UMass Lowell has a behavioral intervention team, known as Student Assessment, Referral, and Support (STARS) that works with several other departments on campus (Student Life and Well-Being, Counseling Services, Disability Services, the UMass Lowell Police Department, etc.) to offer support to students in need (https://www.uml.edu/student-services/stars/). If you are concerned about a friend and fellow UMass Lowell student’s mental health, please submit a STARS report here: https://www.uml.edu/student-services/stars/reporting.aspx. Doing so could make a valuable difference in a struggling student’s quality of life.

If you believe your own safety or the safety of another UMass Lowell student is at risk, please call the UMass Lowell Police Department emergency line at 44-911 on campus or 978-934-4911 off campus. In addition, if you are experiencing a mental health crisis, the university has 24/7 on-call clinicians available to speak with you immediately at 855-890-2879.

Another useful resource through the university is the Counseling Center. Students can meet individually with counselors or participate in weekly group counseling sessions. To schedule your first appointment with Counseling Services, visit https://www.uml.edu/student-services/

counseling/clinical-services/getting-started.aspx. Students can meet with a counselor through the university as soon as the same day or next business day.

As always, please know that your Well-Being Leaders are here to help and support you in any way that we can. Many of us are Mental Health First Aid certified and have been trained to effectively support and guide you toward the resources that will be most helpful for you. In addition, we are there to help you take the next steps toward improving your mental health and general wellness. Please book an appointment with me at https://calendly.com/julia_yeadon/well-being-o.

By Yashvi Patel, Kennedy College of Sciences Well-being Leader 

In challenging times, it’s easy to succumb to a negative perspective, and I’ve found myself guilty of this tendency. Whether you get into a fender bender or receive a disappointing exam grade, it’s tempting to perceive the world as harsh and seemingly devoid of solutions. During such moments, I often repeat to myself that “time will pass,” trudging through a period where it feels like nothing is going right. 

However, it’s crucial to remind myself that things could be worse. Adopting a more positive outlook and acknowledging the positives in my life provides me with a much-needed shift in perspective. Instead of dwelling on hardships, I aim to cultivate an attitude that embraces the positive aspects of my journey. 

I firmly believe that the energy we project into the world has a reciprocal effect on our experiences. By fostering a positive mindset and actively seeking out the good, I’m not only changing my outlook but also influencing the energy that surrounds me. This mindset shift not only helps me navigate challenges with resilience but also contributes to a more optimistic and fulfilling life. 

There is a plethora of benefits of shifting into a more positive way of thinking and behaving. A positive outlook can help you cope with stress, live longer, and even increase your resilience. Research has shown that optimistic thinkers tend to not only experience less stress but also be able to cope with it more affectively and have a lower risk of death and longer lifespan.  

So, what is this positive energy and how can we shift or maintain a positive frame of mind? It refers to an attitude that is encouraging, productive, and beneficial. To achieve that, I’ve curated a list of strategies you can incorporate for maintaining positive energy.  

Uplifting Music 

Listening to music with a soothing melody and a positive message can help you develop a sense of positive energy, offering various psychological benefits, including stress relief. Consider how lyrics, when positive and inspirational, can boost your mood in the morning, setting a positive tone for the day.  

Inspirational Books 

Explore books on strength, personal power, or enlightenment to fill yourself with positive energy. Self-help books provide valuable resources for changing your outlook and self-talk. One of my favorites is “Grit, the power of passion and perseverance,” by Angela Duckworth gifted to me by my uncle in my junior year of high school around when the college application process started. My uncle gifted me the book to highlight one of my strengths, which is my hard work and perseverance. I always tell my family how things don’t come to me easy and that I am not naturally “smart”, but I will always put in extra effort to keep up with everyone else. If you need a reminder, you can get a book that tells you how to home on your strengths to reach your maximum potential.  

Positive People 

Surrounding yourself with positive individuals is important for maintaining positive energy. Assess whether your friends uplift or bring you down, and whether they offer criticism or compliments. Positive friendships provide support, fun, and wisdom. Redirect your energy towards friends who encourage and inspire you, not put you down or only show up when you want to go out to have fun. There is a difference between friends being with you and those that are there for you. Friends who show up when times are rough and you’re at a low are the ones you should hold close to your heart.  

Affirmations 

Incorporate positive affirmations into your routine to shift your perspective from negative to positive. Affirmations focus on possibilities rather than limitations, helping you concentrate on solutions over problems. They can also serve as a reminder of how strong you are and the wonderful qualities you possess. These positive statements help in overcoming self-sabotage and negative thoughts, essentially reframing your mindset with inspiration, positivity, and encouragement to act on and realize your goals. Again, this emphasizes your strengths over your weaknesses and can help you redirect your energy to mitigate your problems. This practice reduces stress, improves your mindset, and infuses positive energy into various aspects of your life. 

Resources  

https://www.verywellmind.com/reduce-stress-positive-energy-3144815

By: Angel Molekunnel, Manning School of Business Well-being Leader

As a student at UMass Lowell, I’ve discovered a wealth of resources and support geared toward enhancing my overall well-being. The university prioritizes the health and happiness of its students through various services and programs.

STUDENT LIFE & WELL-BEING

Engaging in healthy living is encouraged through an array of wellness programs and events. Nutrition workshops, fitness classes, and stress management seminars are just a glimpse into the initiatives that UMass Lowell organizes. These not only contribute to my physical well-being but also create a sense of community and support among students.

The Office of Student Life & Well-being hosts events in the Serenity Center every Wednesday from 4 pm to 6 pm for Wellness Wednesdays. Each week an activity is provided to help the UMass Lowell Community connect to themselves and each other. 

The event lineup for this fall is:

9/6: Vision Boards

9/13: GIMP

9/20: DIY Sugar Scrub Workshop

9/27: Art Therapy- Kindness Rocks

10/4: Knitting/Crochet

10/11: Aromatherapy

10/18: Meditation

10/25: DIY Blanket Making

11/1: Journaling

11/8: Yoga

11/15: Mindful Eating

11/29: Coloring

12/6: Meditation

12/13: Therapy Dogs

We also have well-being leaders who are student leaders who have been trained in supporting their peers’ well-being, including all eight dimensions of wellness. They e hold office hours within their respective colleges.

Have a question? Ask your well-being leader!

Zuckerberg College of Health Sciences: Nosagiegbon Igiede, Fajr Zahid

Kennedy College of Sciences: Yashvi Patel, Haiya Patel

Manning School of Business: Medhanit Woldemichael, Angel Molekunnel

Francis College of Engineering: Doa Jamal, Kuldeepsinh Derola

College of Fine Arts, Humanities, and Social Sciences: Fahad Alden, Julia Yeadon

For more information, visit https://www.uml.edu/wellbeing/well-being-leaders.aspx.

COUNSELING SERVICES

Counseling Services play a crucial role in fostering emotional and psychological health. The university provides a range of options, from individual counseling to engaging group therapy sessions. Workshops are available, equipping students with valuable tools to manage stress and navigate mental health challenges. The resources offered are not just theoretical but practical and aid students in maintaining a healthy mental state.

Resources for Students Looking for Support. I need help now, I’m in crisis:

If you are having thoughts about hurting yourself or someone else, immediately call Campus Police at 978-934-4911, or go to the nearest emergency room.

If you are experiencing a mental health crisis, call the on-call clinician anytime, 24/7, at 855-890-2879.

I want to talk with someone:

Call Counseling Services at 978-934-6800 for crisis intervention, assessment, referrals and short-term individual counseling.

UMASS LOWELL HEALTH SERVICES

Concerning physical health, UMass Lowell has on-campus Health Services that goes beyond merely addressing medical needs. Whether it’s general medical care, vaccinations, or health education, the university prioritizes the holistic well-being of its students. This approach contributes to creating a campus environment where students feel supported in all aspects of their health.

Contact Health Services:

E-mail: Health_Services@uml.edu

Phone: 978-934-6800

Fax: 978-934-3080

RESIDENTIAL LIFE

For those of us living on campus, Housing and Residence Life Support adds an extra layer of assistance. The Office of Residence Life at UMass Lowell is actively involved in providing resources and support. This encompasses aid in resolving roommate conflicts, addressing housing-related issues, and actively cultivating a positive living environment. The university recognizes the impact of a supportive living space on overall student well-being.

In my experience, these services collectively reflect UMass Lowell’s dedication to ensuring that students not only succeed academically but also thrive in a holistic sense, both mentally and physically. The availability of such resources undoubtedly contributes to a more enriching and fulfilling college experience for myself and other students. 

By: Angel Molekunnel, Manning School of Business Well-being Leader

As the winter chill settles in, I often find myself grappling with the all-too-familiar seasonal blues. The shorter days and colder temperatures seem to cast a shadow over my mood, prompting a quest for strategies to combat seasonal affective disorder (SAD). In this blog post, I invite you to join me on a journey of self-discovery as I share my experiences and offer insights into transforming December into a month of giving and kindness, a balm for the soul during the darkest days of the year.

Combating Seasonal Depression

1. Embracing the Sunlight

One of the first steps I take in combating the winter blues is to embrace natural light. Stepping outside during daylight hours, even if just for a few minutes, helps reset my internal clock and lift my spirits. I make a conscious effort to open my curtains wide, inviting the precious sunlight into my living space.

2. Establishing Routine and Stability

The winter months can feel chaotic, so establishing a routine provides a much-needed anchor. A predictable schedule, including consistent sleep patterns and regular meals, helps me regain a sense of control and stability, countering the feelings of isolation that often accompany the season.

I would highly suggest purchasing any of the listed tools to help you with seasonal depression. Or, ask someone to gift it to you 😉 All of these are under $25. 

Light Therapy Lamp: Light therapy lamps mimic natural sunlight and can be beneficial for individuals with seasonal depression. Look for lamps with high lux levels and good reviews.

https://a.co/d/iuR64sI

Aromatherapy Diffuser: Essential oils like lavender or citrus can have mood-boosting effects. An aromatherapy diffuser can help disperse these scents throughout a room.

https://a.co/d/iuR64sI

Cozy Blankets and Pillows: Creating a comfortable and warm environment is essential. Consider soft blankets, cozy throw pillows, or even a weighted blanket for added comfort.

https://a.co/d/7Zybwkm

December: A Month of Giving and Kindness

Gratitude in Small Things

Shifting my focus from what’s lacking to what I have, I practice gratitude. Keeping a daily journal to jot down three things I’m thankful for helps me maintain a positive perspective, even on the gloomiest days.

Sprinkling Kindness Everywhere

December becomes a canvas for spreading joy through random acts of kindness. Holding the door for someone, leaving a heartfelt note, or paying it forward at a coffee shop—these small gestures create a ripple effect of positivity that warms both the giver and the recipient.

As I navigate the winter blues, I invite you to join me in embracing the light, both metaphorically and literally. This December, let’s make a conscious effort to spread kindness and generosity. By combining strategies to combat seasonal depression with intentional acts of giving, we can transform the darkest days of the year into a celebration of warmth, connection, and self-discovery.

By: Fajr Zahid, Zuckerberg College of Health Sciences Well-being Leader

While many of us are able to recognize the importance of being kind and compassionate to others, these concepts may often be forgotten when reflecting on ourselves. It is equally as important, however, to be able to practice and incorporate self-compassion into your own life, especially during difficult and stressful times.

It is natural to find yourself experiencing feelings of self-doubt, self-judgment and self-criticism from time to time. After all, we cannot always be satisfied and fulfilled with ourselves, whether it has to do with the way we behave, think, perform, look, or react to others. Constantly viewing yourself and your life in a harsh and negative light, however, can be detrimental to your well-being in many ways.

By only focusing on and pointing out your perceived flaws, you are in many ways inhibiting yourself from being able to flourish and improve as an individual. As you instill more and more negative views about yourself into your mind, you begin to reinforce the idea that you are incapable of succeeding and overcoming whatever struggles you may be experiencing, whether they are emotional, physical, intellectual, etc. Therefore, it is highly important that you treat yourself with patience, kindness, and compassion when you find yourself trapped in moments of self-doubt and self-criticism. During these times, it is also more important than ever to remind yourself of your strengths, capabilities, and admirable qualities. This will help you develop a more positive outlook on your situation, and motivate you to keep pushing forward, despite any setbacks.

Learning to forgive yourself for things such as not being able to perform a task as well as you wish you had, or not having treated someone as kindly as you feel you could have, for example, also ties directly into the idea of self-compassion. Making mistakes and learning from them is a part of growth; instead of viewing them as irreversible actions, it is more beneficial to view them as lessons that can help us improve.

Self-compassion can be practiced in many ways, and it is important that we try to incorporate these practices into our lives, even when we feel that we are not deserving of it. Remember to always treat yourself with the same kindness, respect, patience, forgiveness and compassion that you feel others deserve, and do not lose sight of all of the positive attributes of yourself, especially during the challenging times in your life 🙂

By: Medi Woldemichael, Manning School of Business Well-being Leader

College life is a real whirlwind! With classes, hanging out with friends, and everything else, it’s easy to just go with the flow and not think too much. But living with purpose is all about taking charge and making sure you’re doing what really matters to you. This blog is here to help you, as a college student, figure out what it means to live with purpose and give you simple tips to make your college years really count.

What does Living with Purpose Mean?
Living with purpose is about making choices and doing things that matter to you. It’s about knowing what you care about and making sure your actions match that. For college students, it means not just going through the motions but really focusing on what you want and making it happen.
Why Living with Purpose Matters in College:
Growing as a Person: College is when you learn a lot about yourself. If you live with purpose, you can really make the most of that and grow in the ways that matter to you.
Doing Well in Classes: When you have a purpose, you tend to do better in your classes because you know why you’re studying and what you want to get out of it.
Finding Balance: College can get overwhelming but living with purpose helps you balance your studies with fun, which means less stress and more happiness.
Building Relationships: Making friends and connections is a big part of college. Living with purpose means making friends who care about the same things you do and who can help you reach your goals.
Planning for the Future: When you live with purpose, you’re better at making decisions about what you want to do after college, like your career and other life goals.
Tips for Living with Purpose:
Have Clear Goals: Start by setting goals that are specific and doable. This helps you know what you’re aiming for.
Manage Your Time: College time flies! Use things like to-do lists and focusing on what’s most important to make the most of your day.
Think About Your Progress: Take some time now and then to think about how things are going. It helps you stay on track.
Choose Good Friends: Hang out with friends who support you and care about the stuff you care about. They can help you live with purpose.
Take Care of Yourself: Eating well, getting enough rest, and exercising is super important for feeling good and doing well in college.
Get Advice: Don’t be scared to ask for help from teachers, mentors, or advisors. They can give you good advice for making decisions and reaching your goals. Living with purpose in college isn’t about planning everything, but about making choices that matter to you. It helps you make the most of your college years, grow as a person, and get ready for your future. College is a special time, so live with purpose and make the best out of it.