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

Let’s explore the dimension of “Emotional Wellness” in a short blog post:

Nurturing Emotional Wellness

Emotions are an integral part of the human experience. They color our perceptions, guide our decisions, and shape our interactions with the world. How we handle our emotions plays a pivotal role in our overall well-being, making “Emotional Wellness” a crucial dimension in the wheel of wellness.

Understanding Emotional Wellness

Emotional wellness isn’t about being happy all the time or suppressing negative emotions. It’s about developing a healthy relationship with your feelings, learning to recognize and express them constructively, and finding balance amidst life’s ups and downs.

Practice Self-Compassion

Be kind to yourself. Remember that it’s okay to feel a wide range of emotions, even the ones society labels as “negative.” Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a friend facing a similar situation.

In Conclusion

Emotional wellness is a lifelong journey, and it’s perfectly normal to have both good and challenging days. By prioritizing self-awareness, self-compassion, and healthy coping strategies, you can take significant steps toward nurturing your emotional well-being. Remember that it’s okay to ask for help when you need it. Embracing emotional wellness can lead to a more balanced and fulfilling life, where you are better equipped to handle life’s inevitable emotional rollercoasters.

My Office location and office hours: Southwick Hall-250 (Deans’ Office)

• Monday 2pm-3pm
• Wednesday 2pm-3pm
• Thursday 9am-11am

Citation:

Smith, John. “The Importance of Emotional Wellness.” Healthline Media, 15 May 2022 

Doe, Jane. “Exploring the Relationship Between Mindfulness and Emotional Wellness.” Journal of Positive Psychology, vol. 10, no. 2, 2018, pp. 127-140.

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

Starting college and still in the thick of it? Big adventure, right? As someone who came from a different country to study here, I remember the first time I walked onto campus. It was a crazy mix of feelings! I was super excited, a bit nervous, and really curious about everything. But there was one feeling I didn’t expect to hit me so hard: missing home.

I know I’m not the only one. Whether you’re from another city, state, or country, a lot of us miss the familiar stuff from home. If you’re feeling this way, here are some things that helped me get through it, and they might help you too.

Get Involved on Campus.
When I first decided to actively participate in clubs and campus activities, I wasn’t sure what to expect. But, looking back, it was one of the best decisions I made. Not only did it give me a sense of belonging in this new environment, but it also introduced me to some amazing people. I met a bunch of good friends through these activities. One of the professors I got to know during a campus event is now my mentor!

If you’re unsure where to start, check out the UML Engage website. It has a list of all the ongoing and upcoming activities and clubs. Also, follow different university-related Instagram pages like @umlactivities. They often post updates and event announcements which can be super helpful to stay in the loop.

Explore
You’re going to be in college for around 4 years, so why not make the most of it? Go beyond your dorm or usual hangout spots. The campus is packed with hidden spots waiting for you to discover. The Campus Recreation Center frequently has activities to keep you active and engaged. Don’t forget to check out Fox Common on east campus and @umlace; they’re always full of events and things to do.

Outside of campus, Lowell’s downtown area has a rich mix of food from different cultures – there’s a dish for everyone. Looking for a change of scenery? The train station isn’t far from campus. Take a train, and soon you’ll find yourself in Boston, with a whole new city to explore!

Reflect on Your Purpose.
Whenever you feel overwhelmed, reconnect with the reasons you chose this college journey. This reflection can offer clarity and motivation during moments of doubt. Adapting to a new environment, is no small feat. You can always set an appointment with on-campus well-being leaders who are there to guide and support you.

Embracing the experience, staying connected, and focusing on personal growth can guide you through the challenges of homesickness, making your college journey more rewarding. Coming from another country these are the exact strategies I used to overcome my own homesickness. By sticking to these principles, I navigated through the challenges and made my college journey much more meaningful and significant.

By Doa Jamal, Francis College of Engineering Well-being Leader

The world is always throwing us curveballs. Change is inevitable in life. Being able to accept  change and adapt accordingly is extremely important for our mental and emotional well-being. Adaptability is important in every aspect of both your personal and professional life. 

The definition of adaptability, according to the APA Dictionary of Psychology, is 1. “the capacity to make appropriate responses to changed or changing situations”. or 2. “the ability to modify or adjust one’s behavior in meeting different circumstances or different people”.

Benefits of Adaptability

1. Your value in the workplace will increase
   1. One major criteria for employment is the ability of an individual to adapt. Being adaptable makes you more marketable and responsible than other candidates.
2. Adaptability is a skill every leader must have
   1. Most people have some sort of leadership role whether at work, in school, in other organizations they’re a part of, or within their family. 
   2. Leaders are always confronted with (usually sudden) challenges that require them to be decisive in making changes. So being adaptable is necessary.
   3. Adaptable leaders earn the respect of others and motivate others to embrace change.
3. Adaptability creates more happiness and overall life satisfaction
   1. Adaptability helps you be strong in a difficult situation. Once you assure yourself that you have all it takes to begin the change process within you, and you make that change, you will have higher self-esteem/self-efficacy and happiness for yourself.
   2. Being more adaptable can help with anxiety, because you will not worry as much about what the day holds for you. You know that whatever happens, you will make it through the day.

Do’s and Don’ts for Being Adaptable

• DO challenge your brain
• DO more than just follow
• DO reach out for help
• ——————————
• DON’T be afraid of growth
• DON’T be close-minded
• DON’T let your ego get in the way
• DON’T get stuck in your comfort zone

To wrap-up, here’s this helpful quote and reminder:

“Adaptability expands your capacity to handle change, no matter how serious it might be. Instead of throwing away your energy trying to change your circumstance, you will change yourself right from within, thus making you thrive in whatever situation you find yourself.”

References:

1. https://dictionary.apa.org/adaptability 
2. https://www.erm-academy.org/publication/risk-management-article/why-adaptability-important-important-helping-you-manage-change/#:~:text=Adaptability%20expands%20your%20capacity%20to,whatever%20situation%20you%20find%20yourself. 
3. https://www.business.com/articles/how-well-do-you-handle-change-the-benefits-of-being-adaptable/ 

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

Whether you are an incoming freshman being introduced to a new environment, or a senior returning for your fourth year on campus after a long summer break, the beginning of the Fall semester can be one of the most difficult times. Adjusting to a new schedule at the beginning of each semester can be one of the most challenging things to navigate as a student. Oftentimes, it can be easy to let the craziness consume you, so much so that you forget the importance of self-care.

It’s important to remember that your mental and physical health are a top priority during these overwhelming and stressful times. How are you expected to thrive in classes when you are not feeling your best? While being a college student comes with many responsibilities, you must remind yourself that you are a person first.

I personally experienced this challenge recently as I began my senior year. After being accepted into a bachelor’s to master’s program here at UMass Lowell, I started taking my first few graduate-level courses while completing my final two semesters of my bachelor’s program. It has been an overwhelming first couple of weeks to say the least. Adjusting to the intensity and time commitment of graduate classes has been very stressful, and I can admit that I had forgotten the importance of putting aside time to care for my mental and physical health.

For those who find themselves in a similar position, I have constructed a list of 7 tips that will contribute to keeping your mind and body both happy and healthy throughout this semester. This highlights a few of the many ways you can improve your well-being. Keep in mind, some of these suggestions may not interest you upon reading. However, trying something new may lead you to discovering a new habit that positively impacts your daily life.

1. Write it all down.

One of the most challenging aspects of being a college student is time management. Life pulls us in many directions. We have to balance being a student with maintaining friendships and relationships, family, extracurriculars, and work. With so many commitments, it can be difficult to remember when every assignment is due, when an exam is coming up, and when you have a family event to attend. To ease stress of deadlines and important dates, write it down. Hang a calendar in your room, use a digital calendar, a checklist, or a weekly calendar whiteboard. Managing your time is the most essential advice I can offer you, and it is the foundation for having the time to engage in the other tips that are listed below.

2. Let yourself rest. You need it.

I am sure you have heard this a million times, but it is true. We need energy in order to be fully present in all of our time commitments. No, this does not mean filling your body with caffeine from a 24-hour energy drink to get you through studying for an exam the next day. While this may not always be possible to fit into our crazy schedules, try your best to get at least eight hours of sleep each night. Lack of sleep leads to less productivity, which leads to procrastination, which then leads to more stress. In fact, sufficient sleep has been linked to higher levels of memory retention in several studies. So, pulling an all-nighter may not be the most beneficial way to pass that exam after all.

3. Make time to exercise.

Exercising is one of the most efficient ways to reduce high cortisol (stress) levels. When people hear the word “exercise,” their minds often go to the idea of lifting weights in a gym or running on a treadmill, but this may not be for everyone. Exercising comes in many different forms: going for walks, playing basketball at the Campus Recreation Center, joining an Intramural or Club Team, riding a bike, going hiking, dancing, or doing yoga. The list goes on and on. Keeping your body healthy physically is fundamental to keeping your mind healthy.

4. Make time to see friends.

It can be hard finding time to see friends during the week between classes, homework, studying, working, and attending to other responsibilities. Friends are another great source to relieving stress, increasing a sense of belonging and contributing to our happiness. Make it a tradition to meet up with friends at the dining hall for dinner, go to the library together to do homework, form an intramural team with a group of friends, or make some fun plans for the weekend to look forward to, such as going to a UMass Lowell hockey game or visiting Mill No. 5 in Lowell.

5. Take a break from social media.

You hear your phone buzz from across your desk as you study and naturally find yourself reaching for it. It’s a Tik Tok notification. One thing leads to another, and you find two hours have passed scrolling through videos. We have all done it. Snapchat, Instagram, Facebook, Tik Tok, Twitter – it all consumes us. Logging off for a couple of days will not only conserve a large portion of our time and allow us to focus but can also give us the opportunity to enjoy interacting with others in person. In addition, social media can contribute to mental health issues, such as anxiety and depression. Try logging off for a couple of days and see how it improves your well-being.

6. Try meditation and journaling.

Mental health challenges affect college-aged people more than any other age population. Managing your mental health and finding what methods work best for managing and preventing these challenges from impacting your daily life is critical. I have found short meditation videos on YouTube to be exceptionally effective in reducing stress and anxiety (Daily Calm videos are great!). You can even find a meditation playlist on Spotify to help yourself relax as you fall asleep. Another healthy way to maintain mental health is to journal. Write about your day, good and bad, or something you’ve been struggling with and how you plan to overcome it. Write one thing that you are proud of yourself for accomplishing or goals you hope to achieve in the future. If meditation or journaling does not appeal to you, there are countless other ways you can care for your mental health

7. Do something every day that makes you happy.

Happiness is something we all need in our lives. Watch your favorite television show or a movie you’ve been wanting to see, go outside (if the New England weather allows), bake cookies, facetime your friend from home, join that club you’ve been interested in. Life is too short not to do what makes you happy. Managing your priorities to make time for doing things that make you happy will increase your motivation, reduce stress, and contribute to living a happy and healthy life.

I hope that at least one of these tips has caught your eye. If you find yourself struggling to attempt any of these suggestions, reach out to a Well-Being Leader on campus at www.uml.edu/wellbeing/well-being-leaders. We are eager to help students find ways to stay healthy along these eight dimensions of wellness: emotional, financial, spiritual, occupational, physical, environmental, social, and intellectual health. We are here for you!

If there is one thing you take from reading this, remember that you are a person before you are a student. Your mental and physical health take priority over anything else. Staying healthy throughout this semester will not only allow you to apply yourself to your fullest potential but will help you lead a healthy life.

Give up the people pleasing and learn how to be more fearless to access your best life. 

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

You’ve probably heard the saying, ‘Nice guys finish last.’ 

Now, there’s nothing wrong with being kind and empathetic in the right situations, but if you’ve ever been taken advantage of as a result of your niceness, you’ll know that niceness can quickly become people-pleasing. 

And do you know what long-term people-pleasing can do? It can get in the way of achieving  the career, the relationship, the lifestyle, and the future that you want. 

 Let me ask you, how do you typically react when a friend or partner betrays you? Let’s say they flake on plans or make hurtful comments about your appearance,. What do you do when this happens? If you’re a people-pleaser, you might often feel the urge to be a bigger person and resort to silence instead of openly addressing the issue.

In this case, because you failed to act fearlessly, you didn’t improve your life. And you’re not alone in this behavior – 63% of American men say they go to great lengths to avoid conflict. But with 50% of people believing they’ve been overlooked for a promotion as a result of being ‘too nice,’ it’s not always the best thing.  

So, what’s the solution? 

The good news is that there are ways you can become more assertive and fearless and unlock the life you’ve always dreamt of. There’s no easy fix, though. You’ll have to adjust your behavior daily to unlock your true potential. 

Let’s dive into how. 

Use Assertive Body Language

Only 7% of communication is verbal. 

That means your body language and tone of voice dictate the rest of how you communicate with others. After all, they do say actions speak louder than words for a reason.

If your body language suggests you’re timid, anxious, or weak, you can kiss goodbye to that dream promotion or a date with the girl you like. Strong body language suggests inner strength, and that’s exactly what you want to present.

Your stance in the first place to start. 

For a dominant stance, hold your back straight and your head up high, with your shoulders and hips facing forward and your chest uncovered. Your arms should hang comfortably by your sides – having your hands clasped in front of you is a defensive posture. 

Talking with your hands is a great way to show openness and confidence and build rapport with others. Keep your palms open while you speak and move them around to emphasize important parts of speech.  

Getting the right handshake is another must. A strong dominant handshake is offered with the palm turned downward, so the other party has to turn theirs upward to meet it. The handshake should be firm (without being forceful) and give enough personal space so that the move doesn’t come across as too aggressive.

Have a Fearless Mindset

You’ll never come across as authentically fearless if you don’t feel it inside. You have to believe that you’re worth the treatment you deserve. Tell yourself that you deserve the job, the car, the partner, the family, and the career that you want. 

The more you believe it, the more others will start to. 

Learn When to Say ‘No’

Not wanting to let others down is understandable. But when you fail to say ‘no’ to anything for fear of conflict, you may start to become a pushover – and others will take advantage of that.

Remember, if you’re being asked to do something that would require you to give up too much of yourself, your time, or your money, set a boundary and say no. You’ll gain people’s respect, and you won’t be walked all over anymore. 

Question The System 

When we accept things for the way we are without pushback, we’re never working to our own agenda – only other people’s. If somebody around you is in a position of authority, that doesn’t necessarily mean that they always know the best way to do things. 

The coolest guys out there are prepared to stand up for what they believe in, even if it goes against the status quo.

In the workplace, for example, don’t always assume that because something has been done for a while means it is the right way of handling situations. If you have ideas that you think are better, voice them while being respectful to your colleagues and manager. Standing up for your ideas will get you noticed by all the right people. 

Forget Being Likable

Being likable doesn’t have to involve giving others everything they want at your expense. Instead, work on becoming an attractive, confident person who others want to be around for your company, not because they want somebody to take advantage of.  If you or people around you are just fake nice, that can oftentimes be manipulation. Right from the start, it hurts the value of genuine compliments or simple chats. You need to be able to push one another and create strong, valuable bonds. Because if one friend loses, everyone loses, but if one friend wins, everyone wins!

On the other hand, if someone’s being rude to you, focus on channeling calm assertive energy. This means be nice but with a firm and reassuring tone. Use phrases like “What is the main issue?” Or “Do we have a problem?”. Address the situation, and don’t let it pile on. At least you will stay true to your own being. Better to be hated for who you are than loved for someone you are not.

Ask for Things

Do you know why that guy in your office recently had a pay rise, and you didn’t?

Because he asked for it. 

Half the time, we miss out on opportunities just because we fail to ask for what we want. 

You know that cool businessman you follow on Instagram and wish you could be just like? Why not drop him a message and ask if you can work as his intern or interview him for your podcast? 

That girl you think is cute on your commute to work – why not ask her if she wants to grab a coffee?

The fearless version of you recognizes that the worst that can happen is that people say no. And in the grand scheme of things, that’s really not so scary. 

A Fearless Approach – The Key to Unlocking Your Best Life

The truth is, all those things you’ve ever dreamed of are within your reach, and they don’t require you to change who you are to get them. All you need to change is your mindset. 

By becoming a more fearless and assertive person, you can keep all your interests and the personality traits that make you, you, but let go of the things that are holding you back. 

The time to start is now. 

Interested in finding out more about the path to your dream life? Read more of my blogs or come meet with me to discover how!