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

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

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

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

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

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

Uplifting Music 

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

Inspirational Books 

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

Positive People 

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

Affirmations 

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

Resources  

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

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

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

STUDENT LIFE & WELL-BEING

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

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

The event lineup for this fall is:

9/6: Vision Boards

9/13: GIMP

9/20: DIY Sugar Scrub Workshop

9/27: Art Therapy- Kindness Rocks

10/4: Knitting/Crochet

10/11: Aromatherapy

10/18: Meditation

10/25: DIY Blanket Making

11/1: Journaling

11/8: Yoga

11/15: Mindful Eating

11/29: Coloring

12/6: Meditation

12/13: Therapy Dogs

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

Have a question? Ask your well-being leader!

Zuckerberg College of Health Sciences: Nosagiegbon Igiede, Fajr Zahid

Kennedy College of Sciences: Yashvi Patel, Haiya Patel

Manning School of Business: Medhanit Woldemichael, Angel Molekunnel

Francis College of Engineering: Doa Jamal, Kuldeepsinh Derola

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

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

COUNSELING SERVICES

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

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

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

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

I want to talk with someone:

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

UMASS LOWELL HEALTH SERVICES

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

Contact Health Services:

E-mail: Health_Services@uml.edu

Phone: 978-934-6800

Fax: 978-934-3080

RESIDENTIAL LIFE

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

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

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

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

Combating Seasonal Depression

1. Embracing the Sunlight

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

2. Establishing Routine and Stability

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

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

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

https://a.co/d/iuR64sI

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

https://a.co/d/iuR64sI

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

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

December: A Month of Giving and Kindness

Gratitude in Small Things

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

Sprinkling Kindness Everywhere

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

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

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

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

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

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

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

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

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

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

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

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

Global events can deeply affect our emotions, leading to feelings of hopelessness, anxiety, sadness, and anger, especially in times of uncertainty, such as wars, pandemics, and political instability. Looking at the news may make us want to curl up in a ball and cry. It may cause us to want to give up hope that there will be change. It may make us think the world is a horrible, horrible place. 

While staying informed is important, it’s crucial to manage your relationship with the news and current events to protect your well-being.

Here are some strategies to help you maintain your mental health and emotional balance while staying informed:

1. Accept Your Emotions and Care for Yourself: Understand that feeling strong emotions in response to news is natural. Allow yourself to process and grieve when necessary. Take care of your physical well-being through healthy eating, regular exercise, fresh air, sunlight, and sufficient sleep.

2. Manage Your Relationship with the News: Constant exposure to news and social media can be detrimental. Limit the time you spend engaging with news and social media, possibly checking it once a day or twice a day. Try NOT to fall victim to doom scrolling.

3. Contribute What and When You Can: Feeling powerless in the face of global events can be distressing. Take action within your capacity, even small contributions can make a difference. Even something as small as making a donation or signing a petition can make you feel better.

4. Beware of Your Imagination: Avoid negative thought cycles by focusing on what is known today and what you can do now instead of imagining the worst possible scenarios.

5. Find the Good: Counterbalance negative news with positive stories, even though they might not make headlines. Recognize the kindness and goodness of people around you, the beauty of nature, and the support of friends and family.

6. Reach Out: Talk to someone about your thoughts, feelings and concerns. Just talking about it really helps to relieve some of that tension and stress. Talk to a loved one, a friend, a colleague, or a peer. You can talk in-private with a Well-Being Leader (we are here for you!) and if you’re looking for full confidentiality, you can speak with a professional therapist (UML Counseling Services).

By implementing these approaches, you can better navigate the emotional toll of global events without losing touch with what’s happening in the world.

Resources:

UML Counseling Services: https://www.uml.edu/student-services/counseling/ 

Well-Being Leaders:https://www.uml.edu/wellbeing/well-being-leaders.aspx 

Reference: https://studentspace.org.uk/wellbeing/managing-the-impact-of-global-events

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

Hello, a lot of you  know me, and a lot of you  don’t, so I might as well introduce myself. My name is Nosagiegbon Igiede, but I go by Sai to almost everyone.

I am here to talk about stress. I am someone who stresses a lot! Whether it’s surrounding my major or what I’m going to eat for dinner, I constantly stress. It’s something I have always struggled with and still do; however, I do manage it very well, and I want to help you by telling you how I destress from pretty much everything and anything.

Journaling

I love to journal. I journal for a lot of reasons. Sometimes I write down dates and times for classes, and other times it becomes a creative outlet for me to express my feelings. I was actually recommended journaling by one of my long-term friends; he says that journaling is kind of like a book in your mind. Whether you choose to show the world or keep it to yourself, it should be a safe space to express yourself. This resonated with me for a couple of different reasons. Since I stress out about varying things, writing my thoughts down helped validate my stress in a way. It helped me find a balance between stressing over long-term goals and short-term ones, which is a big part of being stressed. But sometimes journaling isn’t for everyone, which is totally fine.

Meditation/Relaxation

As much as I stress, I still try to find time to decompress by being alone. I know that it can be scary to relax alone for some, which is totally understandable. When I first started relaxing, whether it was in my dorm or even outside, I did it with friends who also needed to destress. Every time I would destress, it would be different. On some days, I would play video games for a few hours with my hometown friends. Other times I would watch the sunset on south campus with my colleague and talk about life and general issues, which for some is a great outlet.

Sleeping and maintaining a healthy mindset

Lastly, one thing I try to keep consistent with in college is the ability to sleep and have a clear mind. Now you are probably thinking, “Sai, I am taking a crazy amount of credits. How am I going to maintain a good sleep schedule and study?” Now, this is what I am going to tell you: Just sleep. I know it sounds weird, but sometimes sleep is what you need. If you deprive your body of the things you need, it will only negatively affect you. This directly correlates with mindset. Try to change the way you think about college. Instead of dreading classes and negatively speaking things into existence, try to first change your language and tone. For example, instead of saying, “I really don’t like this class,” try saying, “Why don’t I like this class? Is it the material I am not understanding? How can I personally improve?”.

One thing I want you to know is that it’s okay to take a break. Whether it is for 10 minutes or an entire mental health day, just know that it’s okay to not be studying all day every day. It is okay to not get a perfect score on a test or not have 100 friends by the end of the month; college is hard for a plethora of reasons. It’s okay to not have everything figured out.

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

Citations:

• AdventHealth. “What Is Emotional Wellness?” AdventHealth, n.d., www.adventhealth.com/blog/what-emotional-wellness.

• Brightly Nourished. (n.d.). 10 dimensions of wellbeing and the wellness wheel. Brightly Nourished. from https://www.brightlynourished.com/wellness-blog/10-dimensions-of-wellbeing-and-the-wellness-wheel1

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/