By: Soham Sawant, Kennedy College of Sciences Well-Being Leader

Remember a time you felt wounded (metaphorically)? Maybe something happened, you saw someone, or something just didn’t work out as planned—that same old uneasy, unsure feeling. In a desperate attempt to improve your well-being, you try different things like revisiting an old hobby, meditating, or perhaps going for a walk. You regain your peace by using these tried-and-tested methods of well-being…Happy…..right? 

Then, a few days later, something similar happens. This time, you weren’t prepared for it. You thought you had successfully achieved calm, but suddenly your heart drops and your mood is destroyed. Tranquility lost! 

We are so used to trying to achieve emotional stability that we always jump straight to regulating and changing the emotions we feel. But we have to understand that, both psychologically and biologically, emotions are natural to us as a species. The fact that you feel makes you human; we just can’t let those feelings overpower us. Because an emotion is an internal feeling, it is felt by you and not by others—which is why emotional outbursts tend to garner negative feedback. Others simply don’t feel what you feel. I have been trying to overcome this challenge for a while, and only recently have I been able to get a grip on things. 

That’s why, in the first blog of this semester, I would like to introduce you to a concept I call RBR: “Recognizing Before Regulating.” It’s not complicated or groundbreaking; it’s just a simple tactic to give yourself space to recognize, understand, and eventually regulate your emotions. 

Before changing anything, the trick is to give yourself time to actually feel the emotion. Recognize where it came from, what caused it, and if it is a recurring thing. Try to find the trigger. Identifying the trigger is the most important part because it prepares you mentally, helping you realize that a certain situation will cause a specific emotional response. 

The next step is to put it into words. Before regulating, describing the feeling with specific “emotion words” is very important—words that go beyond just good, bad, nice, angry, or sad. Use words like grief, ridiculed, relieved, valued, or flustered. The better your emotional vocabulary, the easier it is to process what you’re going through. This lets you be more specific with your understanding; labeling it this way makes the feeling “known” instead of “unknown,” allowing you to express it in words that help instead of harm. 

I usually like to set three silent alerts throughout the day. When I see the alert, I take a second to become aware of my mental state and simply notice it instead of trying to change it. I also keep a list of emotion words in my phone’s notes app, which I refer to every time I want to describe a feeling. 

The goal is to become aware of yourself before trying to change. You cannot treat a wound unless you have recognized and understood what kind of wound it is. Only then can you provide the appropriate care. 

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

Introduction

Hello! It’s been quite some time since my last blog, and I hope whoever is reading this had a fulfilling winter break! Whether that meant celebrating the completion of fall semester classes, having more time to focus on work and earn some extra cash, or finally slowing down to enjoy a well-deserved and refreshing break…I hope it gave you exactly what you needed.

Although I love writing about tips and tricks on how to better one’s mental health and well being through various topics, I’ve decided to put a little spin on things this semester. My goal moving forward is to share my authentic perspectives on college, the advice I would give to my younger self and future self, the goals I have beyond my undergraduate years, and what I hope to leave behind once I graduate. I hope you’ll continue reading these blogs and follow me on this new journey, because writing these pieces is one of my favorite aspects of this position 🙂

Let’s Reflect

In my personal opinion, I absolutely loved my winter break. I had the phenomenal opportunity to truly relax and take time for reflection amidst all the craziness. Finals week, working four jobs, and being involved in clubs and organizations! It’s a lot! While the fall semester brought plenty of success, it also came with an overwhelming feeling of burnout. And honestly, that deserves to be normalized and talked about.

Although I still worked a couple of jobs over winter break, I was genuinely excited for the slower pace. For the first time in a long while, I chose not to work on Christmas Eve, New Year’s Eve, or even New Year’s Day. Instead, I spent that time with family, friends, and loved ones during the holiday season. That choice meant everything to me.

Over winter break, I had the opportunity to drive to New York with friends to visit one of our closest pals who now lives in Manhattan. There truly is no better feeling than reconnecting with a close friend who has moved away from home. Even though he graduated from UMass Lowell just last year and moved away only six months ago, it felt like years had passed. Growth, change, and new opportunities are inevitable parts of life, and I genuinely believe they are some of the most beautiful concepts in the world. At the same time, missing someone you love and feeling sadness because of the absence of their presence are both just as real.

I also want to normalize giving out unconditional love, appreciation, and gratitude to the people we’ve met who have stayed by our sides. Whether they are the ones we see every day or the ones we see once a year, each relationship is held with the same care in our hearts. If there’s one piece of advice I can offer right now, it’s this: always make sure to check in on your friends, family, and loved ones…today and everyday. 

What’s Happening in My Life Right Now?

Classes, internships, more classes, research assistant, four jobs, graduate school applications, and somehow still more! People always say senior year is either the most relaxing or the most stressful time of their lives. It seems I chose to add even more to an already overflowing plate. While there are moments when it feels like I’m sinking, I remind myself that I love pushing beyond my comfort zone and challenging myself. But with the aspect of challenge I am trying to do a better job of having a balance between work and leisure. For example, learning that it is okay if I can’t get everything done in a work shift and not stressing myself out over school, academics, and other professional responsibilities. And when I feel like I am sinking to go to my support group, hobbyist and interests, and other activities that can regulate my emotions and bring myself peace and tranquility. 

This semester, I’m taking five credit-bearing courses. One of them is a research service lab through the Health Advancement & Resilience in Pediatrics (HARP) Lab, where we actively recruit children and families to participate in the Health Advancement and Wellbeing in Kids (HAWK) study. Another course is connected to my directed study with an Honors College professor. The Honors College offers a program called City-Ships, which partners with nonprofit organizations to provide students with hands-on experience working directly in the city of Lowell. Through this program, I am currently working with Girls Inc., a nonprofit organization that empowers girls to be “strong, smart, and bold.” I wouldn’t trade these experiences for the world, and I am incredibly grateful for these opportunities. 

As for my other courses, I’m taking Psychology and Law (extremely interesting), Introduction to Professional Writing (also such a cool course), and finally Ceramics (I have always wanted to take this class forever, but it never fit into my schedule until now. Better late than never)! And lastly, I have chosen to audit a French I class. The reasoning behind this decision is because my partner and his family speak French. I’m hoping to educate myself more on the language and culture, as well as making my best efforts to understand their speech when they converse with one another. To make life more fun I have decided not to tell him and surprise him at the very end of the semester, hopefully the surprise does not get spoiled! 

You might also see me around campus! I’m extremely involved and truly love encouraging others to get involved as well! Campus involvement is incredibly rewarding, not only for yourself, but for the community around you! Being involved on campus shapes who I am to this day and I would not be me without it! Currently, I serve as a Well-Being Leader, Orientation Leader, Resident Advisor, AACEE mentor, and captain/secretary of UML Club Field Hockey. I really want to emphasize the beauty of balancing work and play! Sign up for roles because you want to, not because you feel like you have to.

One Goal for the Future

When I originally drafted this blog, one of my goals was to get accepted into graduate school! Well, yippie!!! I got in!!! I’ll officially be attending Salem State University to pursue my Master’s in Social Work. This position as a Well-Being Leader has helped me reach so many milestones along the way, and I’m incredibly thankful for that.

My passion lies within helping people who may be struggling silently or actively seeking someone who will listen. As a Well-Being Leader, I not only promote the eight dimensions of wellness, but I also connect one-on-one with students who may need extra guidance, advocate for mental health through presentations, workshops, and tabling events, and help provide support and resources during times of need.

As I reflect on everything I’ve done throughout my college journey, my hope is to inspire others through my actions, stories, and future goals. Whether in my personal or professional life, I strive to create a positive impact and foster safe spaces wherever I go!

By: Saryna Vith, Manning School of Business Well-Being Leader

Spring semester didn’t start gently. It showed up with a snowstorm. Campus covered in white, sidewalks icy, everyone already layered up before the work even began.

What’s strange is that this semester looks slower than Fall on paper. Fewer obvious commitments. More “space”, but somehow, everyone feels busier. Conversations are shorter. Walks are faster. Calendars fill up quietly.

The pressure isn’t loud; it’s steady. Assignments stack up one by one. Responsibilities expand. It’s not chaotic; it’s more focused, more intentional.

Maybe that’s what growth feels like.
Not dramatic. Not overwhelming.
Just consistent movement forward.

The snow will melt; the rhythm will settle, and somewhere in between the busy days, spring will actually begin.

By: Fatin Rahman, Francis College of Engineering Well-Being Leader

I’ve been taking fitness classes in Boston twice a week after my co-op, and they’ve changed the way I end my days. After hours of sitting, thinking, solving, and stressing, I walk into a 45-minute sculpt or cycle class, and everything else fades.

When I’m focused on engaging my core, pushing through intervals, or holding a pulse just a few seconds longer, work stress disappears. It’s replaced by something sharper. There’s something powerful about discovering how far your body can go when your mind wants to quit.

Your mind retires before your body does. But when you find that will, that quiet decision to become stronger than you were yesterday, the challenge becomes addictive. Not in a destructive way, but in a deeply affirming one.

Lifting weights I couldn’t have imagined touching a year ago makes me proud in a way that’s hard to explain. Sprinting on the treadmill, blasting Lady Gaga in my headphones, feeling my heart race, it all reminds me that I am capable of more than I think.

And it’s not just about intensity. It’s about slowing down too, stretching, and breathing. Letting the tension unwind from tight shoulders and sore hips. Feeling your body open up instead of brace. Sometimes it feels like therapy, the physical kind that releases what you didn’t know you were holding.

Moving my body has done wonders for my mental health. Long walks along the Merrimack Riverwalk. The feeling of strong feet hitting the pavement. The simple awareness that my body carries me through every season of my life.

In cycle class, at the very end, the lights go down. The choreography stops. For five minutes, you ride however you want. No cues. No structure. Just you and the music.

Those five minutes are when I feel closest to myself all day.

When I’m pulsing in sculpt class and my muscles are shaking, when I think I’m done but the instructor says, “So strong,” and I believe her — that’s where something shifts.

Going as hard as I can. Trusting that I am here for a reason, giving myself purpose, one rep, one breath at a time.

By: Minh Tran, Zuckerberg College of Health Sciences Well-Being Leader

I recently turned twenty, and I have been reflecting deeply on what I want my twenties to be and what they mean to me. They say that your twenties are some of the best years of your life, but there’s a catch that comes with it. Your twenties are what you make them to be. The “best years” of your life don’t just fall into your lap; you have to make the most of what you have. In such a pivotal moment of my life, I want to become the best version of myself I can be, and, in turn, my twenties will be a reflection of the person I want to become and how it will unfold. As I navigate my twenty-somethings, I imagine you all are doing the same as well. A decade known to be filled with growth, despair, love, hope, and most of all, finding yourself. I want you to reflect on what you want to see in the next 10 years of your life. In this blog, I am reflecting on closing this teenage chapter of my life and moving on, and I hope my transparency about my own thoughts and feelings can help you experience some introspection as well.

Emotional connectivity. This is something that I felt like I had struggled with growing up, but now more than ever, I feel like emotional connectivity, whether it be with myself, my family, friends, or any relationship I have, is important. As a teenager, it was okay to not understand how you feel, what you’re feeling, or how to display your feelings, but as I end that chapter of my life, I want to start being able to understand my emotions better to not only build a better relationship with myself, but others as well. Of course, you shouldn’t expect to be emotionally mature just because you’re no longer a teenager; that takes time, and sometimes it’s okay not to know how to feel. One way I want to become more in tune with my emotions is by journaling. Journaling provides an outlet to let all the emotions flow without limitations. It lets you write how you feel, why you feel, and just overall everything that is happening with you. I believe journaling is a major aspect of learning emotional regulation because it allows me to solidify my thoughts into something tangible I can read back on. If I didn’t journal all these feelings, they’d just sit inside me with nowhere to go, and it can be hard to regulate something that can overflow at times.

Physical and mental well-being. I’ve always told myself I would work out or eat better during summer vacation because I didn’t have the time during the school year. However, that was just a lame excuse I tell myself to make me feel better for not doing so. Starting to take care of your physical well being doesn’t have to be something absurd, like working out for 2 hours a day. It can be small, like going for a walk, doing stretches in the morning, or even avoiding the elevators and taking the stairs to class. Whatever it might be, it is important to incorporate physical activity into your life because one, it makes you a healthier person overall, and two, it can make you feel better mentally. I want to be proud of the healthy body I live in every day and build the mental fortitude it takes to become physically active. These things take time and, in turn, teach me about patience and self-discipline, which at times can be mental barriers to achieving the goals I want.

Procrastination. I always thought I barely had time to do anything, but that is quite the
opposite. I always put off the things I want to do to the last minute because I keep telling myself, “I want to enjoy the time I have right now, so I’ll do it later.” However, that just wastes more time, and in the end, when I procrastinate, I lose a lot of valuable time I could be using to delve into my hobbies. When I learn to use my time more wisely, will I be able to enjoy the things in life I want to do? I want to read every book in the world. I want to travel the world. I want to watch all these movies. I want to hang out with my friends. I want to learn all these piano songs. I want to do so many things, but time is what’s holding me back. Time is valuable. I don’t want to procrastinate living my life and doing what I want to do because ten years will go by quickly, and I don’t want to look back regretting all the things I could have done if only I had done my work earlier. Procrastination is a major limitation in my character, and I hope that as I continue living into my twenties, I can chip away at it until I become the person who can do all the things I’ve wanted to do.

As SZA says in her song 20 Somethings, “Good luck on those 20-somethings.” Don’t be afraid of change or risks. Life has its ups and downs, and when you realize you have some control over your own growth, take it. You are the only thing holding you back from becoming the person you want to be. It is important to enjoy all aspects of life, including the ups and downs. As I live through my twenties, I hope to make the most of what I have around me and become a version of myself I can be proud of when looking back on this crucial period of my life.

By: Fallon Weiss, Well-Being Leader for the Kennedy College of Sciences

Hey Guys!

It’s been a minute, hasn’t it? It feels like only yesterday Winter Break was coming to an end, and now it’s a whirlwind of quizzes, tests, homework, new classes, and new schedules. Here’s the most important part about all of that, though: as long as you’re putting in 100%, going to class, and keeping up with the work, you’re doing amazing. Trust. Winter break whiplash hits hard, but you’ve been through worse like clockwork. You’ve got this. And from all of us here at Student Life and Well-Being, we believe in you. Go keep kicking butt. <3

It took me a while to land on a topic for this month, but something came up recently that feels worth sharing. February is the month of Valentine’s Day, after all. So let’s stop beating around the bush and just say it: relationships. We all have them. Family. Friends. Partners. Roommates. The people we text daily. The people we vent to. The people we care about. 

But it’s always more complicated than that, isn’t it? 

It’s rarely about who forgot to text back or who left the dishes in the sink. It’s about the feelings underneath all of it. And feelings need somewhere to go. 

Instead of writing up advice, I want to talk about the place where all of that either grows or falls apart: communication.

It sounds easy on the surface. For many relationships, it can be. But then we remember that every single one of us is carrying around complex emotions, insecurities, past experiences, and worries that shape how we see the world. We’re all different. And sometimes those differences make communication feel… hard.

I’ve seen it time and time again. Talking can feel as intimidating as cramming for a final at midnight when you’ve only studied half the material.

But it shouldn’t have to be. So why is it?

Part of it is vulnerability. Communicating honestly means stepping forward without a script. No guarantees. No promise of applause. Just you, saying what’s real.

And that can be scary.

Sometimes we’re not afraid of actually talking. We’re more afraid of what happens after we talk. 

What if they don’t understand?

What if they do understand… and still disagree?

What if we’re “too much”?

What if we’re not enough?

So instead of saying, “Hey, that hurt my feelings,” we say, “It’s fine.”

Instead of saying, “I miss you,” we stay quiet.

Instead of saying, “I need help,” we convince ourselves we should be able to handle it alone.

Silence can feel safer in the moment. But over time, it creates distance where there doesn’t need to be any.

Communication gets complicated because we’re not just sharing information. We’re sharing feelings, expectations, boundaries, and history. Maybe you grew up in a house where conflict meant yelling. Maybe you learned that keeping the peace mattered more than being honest. Maybe you’re used to being the “strong one” or the “easygoing one,” and stepping outside that role feels uncomfortable.

But relationships thrive on clarity, not mind-reading.

No one can fix what they don’t know is broken.

No one can meet a need they don’t know exists.

And no one can reassure a fear you’ve never voiced.

That doesn’t mean every conversation has to be heavy or dramatic. Communication is also the small, positive stuff. The “I really appreciated that.” The “Can we do this together?” The “I’m proud of you.” It’s not just about resolving conflict. It’s about building connections.

And yes, sometimes it’s awkward. Sometimes your voice shakes. Sometimes you rehearse what you’re going to say in the shower like it’s a monologue. That’s okay. Courage isn’t about feeling perfectly calm. It’s about speaking anyway.

Especially during February, when everything is pink and heart-shaped and the world seems hyper-focused on romance, I want to gently remind you that communication matters in all relationships. Friends. Family. Teammates. Study groups. The people you live with. The people you love. The people you’re still figuring out.

Healthy communication isn’t about being perfect. It’s about being honest and respectful. It’s about listening as much as you speak. It’s about asking questions instead of making assumptions. It’s about giving people room to explain themselves before deciding what they meant.

And maybe most importantly, it’s about giving yourself permission to have needs in the first place.

You are allowed to say:

“That didn’t sit right with me.”

“I need some space.”

“Can we talk about this?”

“I care about you, and I want to make this better.”

That’s not dramatic. That’s healthy.

Plus, remember: your Well-Being Leaders are here for you, too. If communication feels nearly impossible and you have no idea where to start, please drop by. If you’re comfortable, we’d be more than happy to talk through whatever obstacle is in front of you, especially the ones that feel impossibly high. After all, we’ve all been there. Sometimes a fresh perspective is exactly what you need.

My Meeting Schedule Link!

So if there’s something you’ve been holding in lately, consider this your gentle nudge. Not to start a fight. Not to overanalyze. Just to open the door. To let a little light into that space between you and someone else.

You might be surprised at what happens when you do.

As always, take care of yourselves and each other. You’re doing better than you think. <3

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

It’s Sai, your local well-being leader, and today, we are going to be talking about finances.

As a college student, being stressed isn’t fun. And when you add low funds, it can feel very daunting! Whether you want to spend less money because of a cool trip you’re saving for, or you want to decrease your spending habits. This post is for you!

First, you have to ask yourself a few questions:

• Why am I saving?
• Is there a specific amount in mind that I want to save?
• Do I want to set a limit on how much I spend?

These are some of the questions you might want to think about when it comes to your own personal finances. Let’s use me as an example. I want to start saving my money because I don’t make a generous amount of income. Something I could do, and I highly recommend this for anyone, regardless of their circumstance, is

1. The Financial Seed

The financial seed at UML is also a great resource that helps with not only financial literacy but also things like budgeting. It is free for students, staff, and faculty members as well. I highly recommend this as well!

https://www.uml.edu/myuml/submissions/2025/2025-09-08-10-17-20-start-growing-your-financial-future.aspx

2. Creating/Using a budget sheet

When it comes to finances, a lot of people try to do all the mental math in their head, which can work for some, but I know for me, it doesn’t. I try and try again, yet fail every time. So I started to use a budgeting Excel sheet that looks at my income, how much money I would like to spend, how much I want to save, and pocket change for emergencies (like a random boba run with friends at 3am). There are a lot of free budgeting templates online if you are also not comfortable making one yourself.

But Sai, what if I still want to have fun while saving money? When it comes to saving money, a lot of people equate spending less money with not having fun/events. Whenever my boyfriend and I want to hang out, we are always thinking about some cool, cost-effective activities within Lowell. Some examples are:

• Picnics
• Painting
• Thrifting
• Going to the Movies
• And many more…

Managing your finances can be stressful for a lot of reasons. However, making sure you have a plan in place can definitely make you feel not only less stressed but also more organized.

Until next time,

Sai