Monthly Archives: November 2024

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/.

The Power of Positive Self-Talk

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

Have you ever caught yourself saying something along the lines of “I’ll never be able to get this right” or “I’m such an idiot”? I’m sure we all have. But, have you ever considered just how much these phrases we casually throw at ourselves actually shape our reality? What if instead of feeding into your negative thoughts, you flipped the script and started telling yourself, “I’ve got this!” or “I’m totally capable of figuring this out”? 

The words you say to yourself are the seeds of your life – plant bad seeds and you will be full of insecurities and self doubt, but plant good seeds, and you will start blooming.  

What is Self-Talk?

Self-talk is both the internal and external dialogue we have with ourselves every day. When we consciously choose to speak to ourselves in an uplifting and positive way, it can help change our outlook on ourselves and boost our confidence, creating a happier reality.  

The problem with negative self-talk is that it can manifest negativity into your life. If you constantly tell yourself that you’re not good enough, you will eventually begin to believe it, which limits your confidence and reinforces negative beliefs about yourself. 

Why It Works 

Your brain believes what you tell it repeatedly. It might sound a bit crazy, but there is science to back this up. Scientists refer to the brain’s ability to change as  “neuroplasticity,” meaning you can form new patterns in your brain if you keep thinking a certain way. Basically, there is scientific proof for the phrase “fake it till you make it.” 

To learn more about this mechanism, read this article: https://www.sciencedirect.com/science/article/abs/pii/S1469029208000642

Incorporating Positive Self-Talk Into Your Daily Life

Incorporating positive self-talk into your daily life is much easier than you might think. 

Something I personally found helpful when getting started was daily affirmations. For example, try to begin every morning with something as simple as a smile in the mirror and a statement like “I can do this”, “I am capable”, or “Todays gonna be a good day.” Doing this can help set the tone for your day and allows you to leave the door with a clear mind. 

At first, you might feel a little silly, but, as you keep doing this, it becomes a part of your morning routine and you won’t even think twice about it. 

If you want to get further into affirmations, look into affirmation decks! You can purchase them online or in bookstores. They are a simple, yet powerful tool for building a positive mindset. You can pick a card from the deck every day, each with a different written affirmation on it. These cards can provide you with daily reminders to stay calm, confident, and positive.

You can even make your own affirmation cards by looking up some affirmations online and making your own cards! Get crafty with it! 

As you start your own journey with positive self-talk, don’t forget to do what works best for you! Remember, small steps are better than staying still.

All love,

Sydney

How Arts Became a Beacon of Hope for Me

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

My development of love for the arts was not linear. My parents left Iraq during the war in 2008 and moved to the United States. While most children’s earliest memory likely involves playing or socializing, mine is of my parents telling me, at three years old, that we had to move. 

Moving to the United States brought safety, but also challenges. I was not only a member of a minority group, but I also had an accent, looked different, and struggled academically, which made me develop low self-esteem and isolate myself. These circumstances may seem cruel, but I have always lived by the quote, “Rejection is redirection.” My differences allowed me to become more resilient and hardworking. Whether it was school, socializing, or learning English, none of which came easily, I learned to adapt and overcome these challenges. 

Being an outsider gave me a different lens through which to see the world, strengthening my dream ability. Growing up, I often put on shows with my friends and recreated plays or MTV music performances. My father worked three jobs to support us in our transition, even cycling miles to work, so my parents were too busy trying to survive to sign me up for extracurricular activities or theater courses.  

When starting college, I took Acting 1 as a fun elective, but I soon realized how much I loved it. I treasured the opportunity to take a script and create a character using tone, pace, and body language to tell a story. My favorite moment from Acting I was when my class read the play Cherry Orchard and had to recreate a scene with a modern interpretation without changing the dialogue. I played the character of Tuzenbach as if he were the president of a fraternity. Playing a character from a different perspective transformed me, so I incorporated a cheesy smile and put on a “Cali frat boy” voice.  

I subsequently enrolled in a directing workshop course. This challenging class required students to recruit actors and direct scenes independently. I had to perform “echo listens,” which involved showing instead of saying, showcasing the power of using one’s tone and physicality as an actor. Through trial and error, I also learned the importance of carefully selecting actors. 

Directing is not teaching, as it is within the actor to find answers, and as a director, you are more of a compass than a map. Learning to be a compass for other actors encouraged me to use my fellowship scholarship to create an assistant director position for UML’s Spring 2024 play, Mechonaly, by Sarah Ruhl. 

After realizing that acting and directing were my passions, I expanded my horizons by enrolling in play production and set design classes. Although being a scenic artist was not an aspiration of mine, these courses enhanced my skillset as a theater artist. The assignments were open-ended, which improved my critical thinking skills. For our set design finals, we had to create a scene using only the materials that were around us, such as book covers, toothpicks, and straws, to construct walls and furniture. This taught me that theater artists must be adaptable in working with available materials, trusting their intuition, and not relying on others to do their work. As with most lessons, I had to learn the hard way how important it is to pay close attention to small details, such as measuring the window to ensure its dimensions matched those of the theater wall.

In one of my other classes, World Theatre, we learned that the style of theater varies among different countries. I may be biased, but I loved analyzing Middle Eastern theater play. As part of this class, I conducted a presentation in which I talked about the use of wit and humor throughout the history of Middle Eastern theater. When I began taking theater classes, I felt smart for the first time. In other fields of study, there seemed to be right and wrong answers, but in theater, there was never a single correct answer; instead, there were endless possibilities for answering a question.

Throughout school, I worked full time as a childcare group leader to help pay for my classes. While working there, I witnessed kids having outbursts and feeling alone, the same way I did when I was a kid. So, I researched fun theater games and applied what I was learning in college to my approach to caring for the kids. The kids were jovial and began connecting with one another soon after, demonstrating how I had created new outlets for them to express themselves. Without my theater course experience, I would not have been able to make this impact. This job experience further qualified me for the opportunity to work as a teacher at the Arlington Center for the Arts, where I taught drama and creative movement.

The experiences I have gained throughout college made me who I am now. It’s been a wild ride full of many experiences, each one adding something special to the picture of my life. From when I was young and beginning my journey with the arts, to taking on various leadership roles as I got older, every moment helped me grow and understand the world better. As I got deeper into the arts, I wanted to take on new challenges.  

Moving forward, I cannot wait for not only what the world has in store for me, but also the arts.

Tips for Managing Stress in College

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By: Adriana Mendez, Manning School of Business Well-being Leader

Being a college student can be hard, as you may be balancing school, work, extracurricular activities, and more. A report found that 1 in 3 college students experience high levels of depression and stress.

The effects of stress can show up in both the short-term and long term. Chronic stress triggers a constant “fight-or-flight” response, releasing hormones like adrenaline and cortisol which, over time, strain the body.

Considering the negative effects that stress can have on your physical and mental wellness, it’s important to take care of yourself! It may feel tough to prioritize yourself, but doing so can greatly benefit your overall well-being in the long run.

Here are some tips on how to manage your stress:

1. Eat Well 

Equip your body with the nutrients it needs to fight stress. High-fat, high-sugar foods may give quick energy, but they often lead to crashes that heighten anxiety and fatigue. Similarly, too much caffeine can increase your heart rate, cause jitters, and disrupt sleep, making stress harder to manage. Instead, focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains, which are rich in fiber, protein, and essential nutrients. 

2. Have an Outlet 

Having an outlet is essential, especially when life feels busiest. Taking breaks may seem impossible, but it’s during these stressful times when you need them most. Finding an enjoyable activity like sports, joining a club, painting, drawing, or gardening helps release tension and refresh your mind.

3. Build a Support System 

Surround yourself with uplifting family, friends, or mentors who listen without judgment, and provide honest perspectives. These connections give you a sense of belonging and resilience, helping you face challenges with greater confidence.

4. Make a Plan/Practice Time Management

Getting organized and planning ahead are key to managing responsibilities and lowering stress. Start by prioritizing weekly tasks to set a clear path, then allocate time for studying, work, social activities, and self-care. Scheduling ensures nothing is missed, helping you stay on track with your goals. Remember, time for yourself is vital to prevent burnout and stay motivated. A well-structured plan provides balance and a sense of control, letting you accomplish more each week while maintaining focus and discipline.

If stress gets too high, please know that UMass Lowell offers resources that are here to serve you. Remember, you are not alone. 

On Campus Resources

Off Campus Resources 

Online Resources 

Managing stress is key to staying healthy in college. Prioritizing self-care, building a support network, and practicing good time management can make a big difference. Remember, UMass Lowell offers on-campus and online resources to support you! Please don’t hesitate to reach out and take steps toward a balanced, resilient college experience.

Citations: 

College students and depression – Mayo Clinic Health System

Stress: How it Affects the Body

Anxiety in college: What we know and how to cope – Harvard Health

Making the Most of the Holidays: Fun Tips for Those Living Far From Home

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

The holiday season, especially times like Thanksgiving, can feel a bit lonely if you’re an international student or living far from family, but it doesn’t have to be! This is the perfect opportunity to create new traditions, explore local customs, and build lasting friendships. 

Here are some ideas to make your holiday break fun, memorable, and heartwarming—even if your family is miles away:

1. Host a “Friendsgiving”

One of the best ways to feel connected to those around you is by hosting a “friendsgiving.” Invite friends or classmates who might also be sticking around campus or living alone. You don’t have to make a traditional Thanksgiving meal either. Think about potluck-style, where everyone brings their own cultural dish, or try making some fusion dishes together. 

If cooking isn’t your thing, check out local restaurants offering Thanksgiving specials. Many places will let you order a “Thanksgiving to-go” if you reserve early enough. This website includes information about Thanksgiving specials in the Greater Lowell region:

https://lowell.macaronikid.com/articles/5fa9eab21cc92c61be29f0de/where-to-order-a-thanksgiving-dinner-to-go-in-greater-lowell

2. Try Out a Holiday Movie Marathon

Nothing brings the holiday vibes like cozying up to a good movie. Organize a movie marathon with holiday classics, movies from your country, or ones that remind you of home. If you’re with friends, take turns picking movies and make an international movie night out of it!

Tip: You can get free popcorn on Fridays from the Club Hub, located on the 2nd floor of University Crossing!

3. Explore Local Traditions

Thanksgiving and the holiday season come with a lot of unique local traditions. Explore events happening around your area—many towns and cities have parades, light displays, and other festive activities during the holidays. This is a great way to immerse yourself into an unfamiliar culture, and also gives you new stories to share with friends and family when you reconnect.

If the weather’s nice, consider going on a hike or checking out winter festivals. Many communities also have volunteer opportunities over Thanksgiving, which can be a fulfilling way to spend the holiday.

Here are some fun upcoming activities to do in Lowell:

City of Lights
November 30 | Downtown Lowell
Lowell’s annual City of Lights welcomes the holiday season with family-friendly activities, a parade that marches through historic downtown, and the lighting of City Hall.

https://www.lowellcityoflights.org/

Culinary Celebration
December 12 | Lowell Memorial Auditorium, 50 E. Merrimack St
The Culinary Celebration showcases Lowell’s unique and diverse food scene, and features live music.

https://www.lowellma.gov/CivicAlerts.aspx?AID=891 

4. Set Up Virtual Hangouts with Loved Ones

Even if you’re far away, staying connected with loved ones virtually can still bring the holiday cheer. Schedule a video call with family and friends to share a meal or a special moment together, even if it’s through a screen. You could also coordinate a shared activity, like watching the same movie or playing an online game together. If there’s a traditional dish or drink you all love, prepare it simultaneously for a sense of shared experience.

This website can help you find your favorite virtual hangout idea! https://www.weidner.com/blog/2020/12/03/6-creative-virtual-hangouts-to-try-while-youre-social-distancing/

5. Give Back to Your Community

Many local organizations look for volunteers during the holiday season. Volunteering can help you feel connected to your temporary “home away from home” and give a new sense of purpose to your holidays. Plus, it’s a fantastic way to meet people, learn about the local community, and make a difference!

6. Take Time for Self-Care

With fewer responsibilities over the break, this is the perfect time to practice self-care. Use this opportunity to relax, recharge, and indulge in activities you don’t usually have time for during the school year. Whether it’s catching up on sleep, doing yoga, reading, or spending an afternoon at a local café, treat yourself to things that make you feel relaxed and happy.

One great way to practice self-care is by attending Well-being Events at UMass Lowell: https://www.uml.edu/wellbeing/programs-events/.

7. Get Creative with Holiday Crafts or DIY Decor

Decorate your space to bring some holiday spirit home! Get crafty by making simple decorations like paper snowflakes, holiday-themed candles, or a small wreath. Crafting can also be a fun group activity if you have friends around, but even if you’re doing it solo, it’s a calming way to add a little holiday magic to your home.

8. Check Out Local or Campus Events

If you’re on campus, check for any holiday activities the school may be offering. Sometimes, they’ll organize special meals, events, or trips for students who stay over the holidays. If you’re living in a community or city, look up local holiday markets, concerts, or craft fairs—these are perfect places to explore, find gifts, or just enjoy the festive spirit.

Here are some activities/events hosted by RHSA (River Hawks Scholars Academy), an academic success program for first-generation college students at UMass Lowell:​​ https://www.uml.edu/academics/provost-office/student-success/scholars-academy/first-gen-week.aspx

Most importantly, approach the holidays with an open heart and mind. This might not be a traditional Thanksgiving or season spent with family, but it can still be meaningful, fun, and full of new experiences. Try to appreciate these moments as chances to grow, learn, and make beautiful memories of your own.

Even if you’re far from loved ones, the holiday season can still be filled with warmth, joy, and a sense of community. Whether you’re creating a new tradition, exploring the local holiday scene, or connecting virtually with loved ones, there are endless ways to celebrate and make this time of year feel special. So, give these ideas a try and let this holiday season be an experience you’ll remember fondly.