Category Archives: Emotional Health

EMOTIONAL HEALTH

Managing your feelings and knowing when to ask for help. Identifying, expressing, and managing your entire range of emotions, experiences, and vulnerabilities.

Embracing Your Inner Superhero

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

Hi there! I’m Shaili Patel, one of your Well-Being Leaders here at UMass Lowell. As a senior Biology major with a Pre-Med concentration, I’ve spent a lot of time juggling classes, lab work, and enough coffee to fill a small pond. Along the way, I’ve also had the joy of being a Peer Tutor, Learning Assistant, Orientation Leader, Lab Assistant, and, of course, your go-to Well-Being Leader.

Now, let’s talk about something that’s close to many of our hearts: self-confidence and self-love.

These two topics can feel like mythical creatures, like unicorns, or, like those legendary 8-hour nights of sleep. But, just like any superhero story, these powers are hidden within all of us, waiting for the right moment (or a really good motivational playlist) to emerge.

Self-Confidence: The Superpower You Didn’t Know You Had

Self-confidence is that inner voice that tells you, “yes, you can totally nail that exam!” — even when you’re low-key panicking on the inside. It’s not about being perfect; it’s about knowing you’re capable. I get it, between assignments, labs, and trying to maintain a social life (or, you know, Netflix), it’s easy to doubt yourself.

But think about it this way: every small win counts. Did you make it to class on time today? Boom! That’s a win. Managed to answer a question in class, even if your voice cracked a little? Double boom! Being confident isn’t about never being afraid; it’s about showing up, cracks and all, and saying, “I got this.” And trust me, you do!

Self-Love: Treating Yourself Like Your Best Friend (Because You Are)

Here’s the thing: you’re stuck with yourself for life. So, it’s a good idea to treat yourself with the same kindness and understanding you’d give to a friend. Self-love means not beating yourself up when things don’t go perfectly (looking at you, Organic Chemistry), and recognizing that taking a break is part of success, not a sign of failure.

You wouldn’t tell your best friend, “you’re terrible at this, and you’ll never be good enough,” so why say something like that to yourself? Newsflash: you’re pretty awesome. You’ve made it this far, haven’t you? That’s proof enough that you’ve got some serious resilience.

The Half-Full Glass of Life

As someone who loves to see the glass half full (preferably with iced coffee), I’m here to remind you that perspective is everything. College life can be tough, no doubt about it. But it’s also an adventure — a time to learn, grow, and sometimes laugh at your mistakes (like that time I signed up for an 8 AM class. Never again.)

So, let’s make a deal: the next time things get tough, take a breath, give yourself a mental high-five, and remember you’re a superhero in training. Self-confidence and self-love aren’t about having it all figured out; they’re about showing up, trying, and remembering that you’re more than enough — even on the days when you feel like a potato in sweatpants.

You’ve got this. Now go out there and be your amazing self, because the world (and UMass Lowell) needs you at your best — which, in case you forgot, is pretty darn incredible.

P.S. Don’t forget to hydrate. Superheroes drink lots of water. Or iced coffee. Both count.

Your friend,

Shaili

Thank You For Letting Me Be Your KCS Well-being Leader

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

As I sit down to write my final blog post as your Well-being Leader, I am filled with a bittersweet mix of emotions. These past two years have been a journey of growth, reflection, and connection. I am very grateful for the opportunity to have been a part of this initiative dedicated to promoting holistic well-being for students here at UMass Lowell. Yet, as I bid farewell, I also look ahead with excitement as I pursue my dreams of entering dental school.

Throughout my journey as a Well-being Leader, one lesson that has resonated with me above all is the importance of prioritizing mental health. I’ve learned firsthand that to be a source of light in other’s lives, I have to first tend to my own well-being. Through self-care practices and a renewed focus on the eight dimensions of well-being, I have seen improvements in different realms of life, not only in my academic performance but also through a profound shift in my outlook on life. 

Before stepping into the role of a Well-being Leader, I struggled with pessimism. However, throughout my experiences in this position, I have found healing for myself and have had the privilege of accompanying others in their healing journeys. Now, I feel that advocating for mental health awareness has become a personal mission, and I am proud to have connected with many individuals throughout this process who have lived through the same struggles as me. For example, as a freshman who entered UML during covid in 2020, I had a hard time navigating through my classes and adjusting to life on campus. Not only that, I was a commuter, so I benefited from staying involved in extracurricular activities and clubs where I found like-minded individuals with the same interests as me. I have interacted with other commuter students who have expressed similar concerns surrounding making new friends and getting involved. Sharing my personal experiences has allowed me to offer ways to have others go about resolving a similar issue of loneliness.

I would say the most transformative lesson I have learned is empathy. While I may not always understand someone else’s experiences, I have discovered that simply being present and listening holds so much power. In my interactions with others, I have come to realize that while I may not single-handedly change lives, I can provide a supportive starting point for individuals to consider their own well-being, one step at a time. 

As I transition into dental school, I will carry with me the invaluable skill of connecting with others on a personal level. My experience as a Well-being Leader has equipped me with effective strategies for building trust in the context of dental visits. By fostering genuine connections and monitoring progress over time, I have gained insights into the transformative impact of personalized care on patient outcomes. 

Above all, this journey has taught me the importance of self-check-ins as I navigate the various stages of life, whether it’s through school, work, family, or personal endeavors. Prioritizing self-care allows us to show up as our best selves for others and embrace the joys of life.

As I close this chapter and embark on the next stage of my journey, I extend my deepest gratitude for allowing me to serve as your Well-being Leader. Your support and shared experiences have shaped me in ways that I will forever cherish. Here’s to the continuation of our individual and collective paths toward greater well-being and fulfillment.   

The Importance of Taking Breaks

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

Hey guys, it’s Sai. As I am writing to whoever is reading, I am taking a long-needed and well-deserved break, and you should too! Even if it’s for a second.

When it comes to breaks, it is important to make sure that you not only give yourself time to relieve stress but also allow yourself the appropriate time to avoid falling behind.

I often ask myself three questions when it comes to taking a break to make sure I am taking not only meaningful ones but also ones that will help me excel later on:

  1. Do I need this break right now or later? If so, which will be more beneficial for me right at this moment?
  2. Will this break have more positive effects than negative ones? If so, how will I make up for the lost time later on?
  3. How do I make sure I successfully get back to work/my main objectives once my break is over? 

These three questions help me balance out whether I need a break, how long the break should be, and what I should be doing before during, and after the break, as well. Being able to listen to your body is something a lot of us (especially in college) don’t do often as we are very hyper-fixated on things like grades and our personal lives, which is very valid. However, we also need to understand that we are human beings with real emotions and know ourselves best So, when you think you need to put down your laptop and breathe in and out even for a second, do it! Regroup yourself, maybe even get a snack, and then resume, and I think you will feel much better. 

Reflection on My “Wellness in Bloom” Comic Guide

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By: Doa Jamal, Francis College of Engineering Well-being Leaders

This semester, I chose to do my honors project for the Honors College. At first, I was having trouble deciding on what to do. Last fall, I took the Graphic Novels in Science and Medicine course as an Honors College elective. I enjoyed the class as it was the first class that allowed me to draw, which I don’t usually do during the academic year. The only times I draw are usually during the Summer or sometimes during school vacations as a way to relax. I would say this was the class I enjoyed the most during my entire four undergraduate years. The final project was to make a mini graphic novella where the booklet told a short story. The goal was to create something meaningful to us. Almost immediately, I knew I wanted to do something related to well-being because being a well-being leader has made such a meaningful impact on me. I also know that I am not adept at drawing humans, so I chose to make my characters flowers. The flowers also go along with the idea of growth and well-being blooming. 

Working on the project to create a small booklet teaching about the eight dimensions of wellness through comics was an incredibly rewarding experience. It provided me with the opportunity to combine my passion for both art and wellness education in a creative and engaging way.

The eight dimensions of wellness encompass various aspects of a person’s life, promoting holistic well-being. These dimensions include physical, emotional, social, intellectual, occupational, environmental, spiritual, and financial wellness. Each dimension addresses different facets of life, from maintaining physical health to fostering meaningful relationships, pursuing personal growth, finding purpose in work, connecting with nature, nurturing spirituality, and managing finances responsibly. Prioritizing these dimensions is crucial as they collectively contribute to a balanced and fulfilling life. Neglecting any dimension can lead to imbalances, affecting overall health and happiness. By striving to enhance each dimension, individuals can cultivate resilience, improve their quality of life, and experience a sense of fulfillment and satisfaction.

One of the most fulfilling parts of this project was the creative freedom I had in designing the comics. Being able to draw everything by hand allowed me to infuse each illustration with personality and convey complex concepts in a visually appealing manner. I found that the process of sketching, refining, and digitally editing the illustrations in Photoshop was both enjoyable and therapeutic. It allowed me to immerse myself in the project and truly bring the content to life. Although spending continuous hours in front of a screen to thoroughly Photoshop the images did almost drive me insane. Now I better understand art students. 

However, creating a booklet solely through comics presented its own set of challenges. I had to strike a balance between conveying information effectively and ensuring that the comics remained engaging and easy to understand. This required careful planning and attention to detail in both the artwork and the accompanying text. I found myself constantly revising and refining each comic to ensure that it effectively communicated the key principles of the eight dimensions of wellness.

One of the most valuable lessons I learned from this project was the importance of collaboration and feedback. Throughout the process, I sought input from my mentor to ensure that the content resonated with the target audience and effectively conveyed the intended message. Incorporating feedback allowed me to refine the comics further and improve the overall quality of the booklet.

Moreover, working on this project reinforced the importance of wellness and self-care in my own life. As I delved deeper into the eight dimensions of wellness, I found myself reflecting on my own habits and practices related to physical, emotional, and mental well-being. This project served as a reminder to prioritize self-care and make conscious efforts to maintain a balanced and healthy lifestyle.

In conclusion, working on the project to create a booklet teaching about the eight dimensions of wellness through comics was a fulfilling and enriching experience. It allowed me to combine my passion for art and wellness education while learning valuable lessons about creativity, collaboration, and self-care. I am grateful for the opportunity to have worked on this project and am excited to see how it will positively impact others on their journey towards improved well-being.

Healthy Ways to Cope With Rejection

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By: Alejandra Malaga Walters, Francis College of Engineering Well-being Leader

As you go through life, you will inevitably encounter rejection. Understand that you can overcome these painful feelings and move forward. Remember that you are not alone, and your experience is valid. It takes vulnerability and courage to keep trying in the face of rejection, and you can get somewhere amazing when you continue pushing forward. 

Throughout life, everyone faces rejection in various forms, whether it’s being denied a desired job, being turned down for a date, or experiencing the end of a relationship with a friend or romantic partner. Sometimes, we interpret a rejection as universal, believing it reflects our overall worth rather than the circumstances of that situation. This cognitive distortion can magnify the impact of rejection, leading to feelings of anxiety, negativity, or depression. However, it’s important to recognize that these thoughts are not reflective of reality and to always seek ways to challenge them. 

Practicing journaling and mindfulness can help increase awareness of our thoughts and feelings, and seeking professional help can provide valuable support in challenging and reframing negative beliefs about ourselves. Rejection can be harsh, whether delivered rudely or gently, and it’s normal to experience a strong emotional reaction to it. It’s okay to feel upset or hurt for a while, as emotions don’t adhere to a strict timeline. 

Here are some healthy ways to cope with and grow from rejection: 

  1. Let go of self-blame: While rejection may sometimes result from our mistakes, dwelling on blame can hinder our progress. 
  1. See growth opportunities: Even in the face of rejection, there’s an opportunity to learn and improve for the future. 
  1. Engage in self-care: Be kind to yourself, especially when dealing with rejection-sensitive dysphoria, and utilize coping mechanisms to take care of your well-being. 
  1. Feel your emotions: It’s important to acknowledge and honor your feelings rather than bottling them up, as suppressing them can intensify them later on. 
  1. List your successes: Remind yourself of past successes to counteract the feeling of rejection being all-encompassing. 

As you navigate through life, remember that rejection is a natural part of the human experience. By acknowledging your feelings and seeking support when needed, you can overcome the pain of rejection and move forward with resilience. Your experiences are valid, and it takes courage to continue pursuing your goals in the face of rejection. 

References:  

How to Deal With Rejection: Types, Coping Tips (verywellmind.com) 

Transformation: From Newcomer to Campus Leader

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

When I arrived on campus as an international student, I felt utterly lost. Everything was new and confusing, from the campus layout to the academic system. I remember thinking, “How will I ever find my place here?”

As I prepare to graduate this May, I look back at that version of myself with a gentle smile, proud of the transformation I have undergone. From a state of bewilderment, I have evolved into one of the most involved students on campus, a journey that not only built my confidence, but also expanded my social network extensively.

At first, I kept to myself, overwhelmed by the new environment. But I realized that to make the most of my college years, I needed to get involved. So, I started small. I joined clubs like IBA and Finance Society that are related to my major, attended campus events, and gradually began to feel more at home.

Getting involved changed everything. I met people from diverse backgrounds, learned about different cultures, and started building a network that went beyond just making friends—it was about creating connections that would last a lifetime.

Before I knew it, I was not just participating; I was leading. I took on roles that challenged me, and pushed me to learn and grow:

  • Student Government Association, Senator at Large: I represented a diverse student body, articulating their needs and concerns in decision-making forums.
  • Student Alumni Ambassador: I acted as a bridge between current students and alumni, organizing networking events and fostering connections.
  • Finance Society, Secretary: I managed administrative tasks and communication between club members, fostering a structured environment for learning more about my major: finance.
  • International Business Association, Chief Financial Officer: I oversaw budgeting and financial planning for the association, ensuring resources were appropriately allocated for events and activities. I also participated in several key conferences, which allowed me to engage with industry professionals and gain insights into global business trends. This experience was instrumental in broadening my understanding of my second major international business 
  • Orientation Leader: I guided new students during their transition to college life, providing support and information about campus resources. I also built my leadership and communication skills through this position.
  • Well-being Leader: I promoted health and well-being initiatives on campus, creating awareness and organizing wellness programs. Additionally, I wrote original blog posts each month on topics of well-being. This blog will be my last as I am graduating in May. I hope you have enjoyed these posts and found them helpful in improving your daily life and overall well-being.

With each new responsibility, my confidence surged. I was no longer just showing up to college; I was showing out.

Now, as I stand on the brink of graduation, I realize that college is indeed what you make of it. Your experiences, choices, and interactions shape your college life.

For those just starting their college journey or those feeling lost, here are a few tips:

  • Get Involved: Join clubs or societies that align with your interests. It’s a fantastic way to meet like-minded individuals and find your tribe. Check out UMass Lowell’s Engage website to discover organizations on campus.
  • Be Curious: Attend workshops, seminars, and guest lectures. Education does not need to be confined to the classroom.
  • Volunteer: Give your time to causes you care about. It’s rewarding and a great way to build connections. View UMass Lowell’s list of Community Connections.
  • Speak Up: Don’t be afraid to ask questions, share your ideas, or seek help. Your voice matters.
  • Explore: College is the perfect time to try new things. Embrace the unknown with an open heart and mind.

Now, as I reflect on my college years, I see how each step I took to get involved helped shape me into a more confident and connected individual. I didn’t just attend college; I made it a memorable and transformative experience. For anyone feeling uncertain about how to navigate college life, remember that it’s all about taking those first small steps to engage with the world around you.

Wear It All Poem/Song

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

I wrote a song/poem about my experience traveling and falling in love with life itself. It’s about self-exploration, figuring out who I am, and seeing beauty in someone else, as well.

You said you want to climb the mountains

You said you want to do it all

Don’t never care about who’s around, yeah

Put on my shoes and walk it off

I love the way you laugh around me, baby

Way too cool

You hear the music and the sounds it amazing

Make the room so new

I don’t wanna hide away

Chorus

So im not hiding from nothing

I wear it all

Wear my emotions in front of me

Wear it all

Cause this connection

This connection

With myself

I wear it all

Love me like I love you

Perfect hair it’s so you, aye

Love the way you are so true

Come talk to me, let’s talk about it all

Don’t want to keep it small, I love the talk

You remind me of the way we are

Perfectly ourselves, we wear it all

Wear it all

Love my flaws, aye

Wear it all

Wear it all, aye

Chorus

So I’m not hiding from nothing

I wear it all

Wear my emotions in front of me

Wear it all

Cause this connection

This connection

With myself

I wear it all

You can’t tell me nothing

Can’t tell me nothing

You can’t tell me nothing

Way too connected with me

Chorus

So I’m not hiding from nothing

I wear it all

Wear my emotions in front of me

Wear it all

Cause this connection

This connection

With myself

I wear it all

Improve Your Well-being

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By: Mia Andrade, Kennedy College of Sciences Well-being Leader

Self-care is all about ensuring that your physical and emotional needs are met. I think self-care is one of my favorite aspects of well-being. I enjoy dedicating certain days to self-care and find joy in skin care and hair care routines. The relaxing and de-stressing feeling of throwing on a robe and a face mask on a Sunday evening is an example of an ideal self-care activity that I love to do! Let’s explore different types of self-care to improve your well-being.

  1. Social Self-Care

Close connections are important to your well-being, as we have close people in our lives who care about us. As college students, our lives become busy, but it is important to make some time to meet your social needs. 

Questions to consider:

  • What are you doing to nurture your relationships with friends and family?
  • Are you getting enough face-to-face time with your friends?
  1. Spiritual Self-Care

Nurturing your spirit can come in many ways and allows one to develop a deeper sense of meaning and understanding of life. Spiritual self-care is essential, whether you enjoy meditation, praying, or attending a religious service.

Questions to consider:

  • Are you engaging in spiritual practices that you find fulfilling?
  • What deeper questions do you ask yourself about life and experience?
  1. Mental Self-Care

Our minds are the most powerful tools in our lives, and self-care activities have the power to help you stay mentally healthy. Some examples include practicing self-love and compassion, affirmations, or even reading a book.

Questions to consider:

  • Are you doing fulfilling things to help you stay mentally healthy?
  • Are you making enough time for activities that mentally stimulate you?
  1. Emotional Self-Care

Emotional self-care allows us to develop healthy coping skills to deal with uncomfortable emotions, such as anxiety and sadness. It’s important to incorporate emotional self-care into your life, whether that involves setting aside time for leisure activities or talking to a friend about how you’re feeling. Therapy and counseling (UML Counseling Services) are also helpful activities of emotional self-care.

Questions to consider:

  • Do you incorporate activities into your life that help you feel recharged?
  • Do you have healthy ways to process your emotions?
  1. Physical Self-Care 

Taking care of your body is crucial to your well-being. The mind and body have a strong connection, and we think better when we care about our bodies. Participation in physical activity and caring for your physical needs are key examples of physical self-care. Caring for your physical needs is often overlooked and should be prioritized. Some examples of this involve attending healthcare appointments, taking medications as prescribed, getting enough rest, managing stress, etc. 

Questions to consider: 

  • Are you getting enough exercise?
  • Are you getting adequate sleep?
  • Are you taking charge of your health?

Good self-care takes on many forms and involves doing what you enjoy. Some areas of your well-being may require more self-care than others, so it is important to ask yourself these questions and discover what works best for you. 

“Self-care is important because it helps re-establish balance and avoid burnout. It is often the mechanism of recalibrating and getting in touch with our ability to play, have fun, relax, and connect.”

 – Sabrina Romanoff

Thriving in Senior Year: My Wellness Journey

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

Senior year ushers in a whirlwind of emotions – anticipation for the future and the uncertainty of what lies ahead. In this transformative period, I have found solace in embracing change. Mindfulness has become my steadfast companion, grounding me in the present amidst the chaos of transition. With the wisdom of friends and mentors, I navigated senior year’s uncharted waters by fostering resilience and embracing the unknown with optimism.

As the demands of senior year escalate, striking a balance between academics and personal well-being becomes paramount. Through trial and error, I have uncovered the delicate art of balance. Setting achievable goals and boundaries has been instrumental in safeguarding my mental and emotional well-being. By crafting a schedule that honors both my academic commitments and my need for self-care, I mitigated the risk of burnout. I recognized that prioritizing my well-being is crucial for sustainable success.

Life’s journey is rife with challenges, yet our response to adversity defines us. In the crucible of senior year, I have honed the art of resilience. Armed with self-reflection and self-compassion, I have confronted obstacles with unwavering resolve, viewing setbacks as opportunities for growth. Supported by my community’s unwavering encouragement, I navigated senior year’s peaks and valleys with grace and grit.

Being a student from UMass Lowell has taught me invaluable life lessons that have prepared me not only for academic success, but also for life beyond college:

  • Resilience: I have learned to find strength and growth in adversity.
  • Self-discovery: Exploring passions and values has deepened my understanding of myself.
  • Time management: Balancing academics and personal life has honed my organizational skills.
  • Adaptability: Flexibility and open-mindedness have helped me navigate change.
  • Community: Meaningful connections have provided support and belonging.

As graduation looms, I am reminded of the profound importance of nurturing connections. In the final chapter of my college journey, I cherish the bonds forged with friends, family, and mentors. These relationships form the bedrock of my support system, offering solace in times of uncertainty and jubilation in moments of triumph. Together, we weave a tapestry of shared experiences and cherished memories, anchoring me in the present as I prepare to embark on a new chapter.

Standing on the cusp of graduation next semester fills me with profound gratitude and pride. Each milestone and lesson has sculpted me into the person I am today. True success, I have learned, transcends accolades; it is measured by the relationships nurtured and lives touched. With my heart brimming with gratitude and a spirit ablaze with anticipation, I embrace the future, knowing that the lessons learned and memories cherished will accompany me on the journey ahead.

The Transtheoretical Model of Behavior

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

In one of my Health psychology classes this semester, I learned about the transtheoretical model of behavior change. As summer is rolling around and the weather is getting warmer, it is the perfect time to work towards goals and build better habits! I wanted to share the transtheoretical model, which helped me get into fitness. The great thing about it is that it can be applied towards any “problem” behavior or something you want to change about yourself.  

There are five stages in the transtheoretical model of behavior change: precontemplation, contemplation, preparation, action, and maintenance. I used to be at the first stage of this model, precontemplation, which is characterized by a lack of intention to change and unaware that not engaging in exercise is a problem behavior. I always aspired to be more toned and muscular, but I would procrastinate. Truthfully, it was because I was embarrassed at the thought of going to the gym, such as not knowing how to use equipment. I was discouraged of the fact that results would not be instant and I would be signing up for something that is a long term commitment. I just woke up one morning and realized I wasn’t ever going to be fully ready until I really set foot in the gym. 

I moved into the contemplation stage where I acknowledged that my behavior was a problem and needed to take action in the near future. To get to this stage, it is important to develop self-efficacy. I imagined the improvements I may see (desirable appearance, better mental and physical health) if I took control of this whole process and developed the persistence to carry through with my plans. For me to get past the contemplation stage, I needed to develop a positive outlook. People’s awareness about their health habits are important in producing behavior change. I needed to feel like I was in control of the process and consequences, and I needed to incorporate the strategy of cognitive restructuring. The goal of cognitive restructuring is to replace stress producing thoughts or negative thoughts with more balanced thoughts that are not stress provoking.  I wanted to modify my internal monologues to promote physical activity. To accomplish this, I charted down my negative self-thoughts, countering them with positive thoughts, such as altering the constant belief that “I cannot do it” to “I can do it.” I reminded myself to “trust the process” by writing it on a sticky note and pasting it onto my bathroom mirror, so that it is the first thing I see each morning as I brush my teeth. These positive self-talks turned into affirmations that I recited each morning leading up to my workout.  

In self-efficacy, it is important to contemplate the desirable changes before putting intervention plans into effect. I learned that there are positive mental, physical, and physiological outcomes for this behavioral change of exercising. Exercise is known to reduce anxiety, stress, and depression, enhance cognitive functioning, and improve academic performance. It also increases metabolism, improves sleep, and reduces risk factors for chronic illnesses like heart disease, diabetes, cancer, and obesity. 

The next stage is preparation, in which I intended to make small modifications to my behavior. I started by purchasing running shoes, weights, and gym equipment, and saving workout YouTube videos that allowed me to develop an exercise plan. I prepared myself for more vigorous physical activity by engaging in more household chores than usual and going for a walk once a day. These were slight modifications in my daily life that would allow me to get to the more intensive activities.   

Next is the action stage where I modified my behavior and adopted this newly formed habit of working out and holding myself accountable to it. In this stage, I developed a workout routine and established contingency contracting, in which a friend or family member would hold me accountable through rewards (such as going to the movies) or punishments for skipping a workout (such as staying in for the weekend). I took advantage of my strong social support, including my family and friends who are also into fitness. Having a gym buddy helped me to adhere to my intervention plan. Every morning, I went for a jog with my dad and grandpa. Cardio is known to strengthen the heart and lungs and reduce fatigue. My friend used to go to the Campus Recreation Center at UMass Lowell at 7 am each day. I started joining her every other day before my morning classes. I remembered pre/post-workout stretches (from when I used to run track in high school) that I was able to teach her so that we could do them together. From time to time, my friend and I exchanged fitness reels to add to our workout as I got more comfortable. I used to save them and integrate them into my workout routine.  

The last stage is centered around maintenance. It stresses the importance of continuity in healthy habits and the prevention of relapse to old behaviors. I developed a set of coping mechanisms for other risk factors that may bring me back to inactivity. Personally, when I have too many exams and homework, I struggle with motivation to engage in physical activity. I learned to incorporate time management strategies so that I can make time for my workout routine. I blocked off one-two hours every morning for physical activity and did not budge around that. I reminded myself of the importance of being consistent in working out every day or every other day because it’s hard to get back into it once you take even a small break. I would also constantly remind myself of my long-term goals of working out (abs, muscles, endurance, and strength) because results are not instant and can take months or even years to achieve. It brings me back to the idea of self-efficacy and being in control of the entire process from start to finish. For me to declare it as a healthy habit, I needed to be in continuity for at least six months. Once I made it past six months, I was devoted to maintaining this habit as I could risk reverting back to my old ways. It is a fact that inactivity can return the muscles to their pre-training levels. 

I hope you can use this model to change any type of behavior you view as a problem and use concepts such as self-efficacy, social support, and positive self-talks to become a better version of yourself! You can even reach out to a Well-being leader, like myself, if you want to develop a model for any type of behavior. Together, we can build healthier habits and incorporate them into your schedule. 

 References:

https://www.ruralhealthinfo.org/toolkits/health-promotion/2/theories-and-models/stages-of-change#:~:text=Contemplation%3A%20There%20are%20intentions%20to,maintained%20for%20the%20long%2Dterm.