by: Casey Tiernan, Zuckerberg College of Health Sciences Well-being Leader

Are you feeling detached? Fatigued? Having difficulty concentrating? These could be signs you are experiencing a burnout. Burnout is when one’s health becomes completely exhausted through overwork, lack of adequate social support, taking on more than one can handle, and poor self-care.

There are physical, emotional, and behavioral symptoms of burnout. All of these symptoms of burnout are important to notice early on. Physical symptoms include feeling tired and drained most of the time, lowered immunity, frequent illnesses, frequent headaches or muscle pain, and change in appetite or sleep habits. Emotional symptoms include a sense of failure or self-doubt, feeling helpless, detached from the world, no motivation, and having a negative outlook. Behavioral symptoms include withdrawing from responsibilities, isolating yourself, procrastinating, substance and alcohol use, and skipping work.

Burnout reduces productivity and drains all your energy, which can leave you feeling helpless, hopeless, and cynical. The negative effects of burnout impact daily home, work, and social life. It can lead to anxiety, headaches, lack of sleep, and a change in your outlook on life. Studies have also linked burnout to an increased likelihood of Type II diabetes, male infertility, sleep disorders and musculoskeletal disorders among those with extreme physical, emotional, and mental fatigue.

There are ways you can avoid or help burnout. It is important to take breaks throughout your day to give your brain time to rest and replenish. Another thing to help is to seek support. This could be a coworker, friend, loved one, or someone from Counseling Services, to help you cope. I find when I am feeling burnout, I like to take a day to work on self-care and disconnect from all school work and focus on myself. This allows me to refresh and take a break from feeling overwhelmed. Other tips to avoid burnout include disconnecting from technology before bed, getting some exercise, mindfulness, and trying a relaxing activity such as reading.

Remember: If you are feeling this way, take a step back and focus on you!

Remember: If you are feeling this way, take a step back and focus on you!

https://ada.com/signs-of-burnout/

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642

https://www.apa.org/monitor/jun06/burnout

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

For the month of November, I wanted to highlight the work of someone whom I deeply admire. As a member of the Student Government Association (SGA), I have seen Neyder as a thoughtful, creative, and genuinely innovative leader. But due to his humble nature, that is not always showcased, so I wanted to use the platform to showcase lessons we can all learn from Neyder. Neyder is not only the president of SGA, but also an innovator, determined, and, most importantly, fun. I genuinely believe we all can learn a thing or two from this successful young man. 

Fahad: As president, one of your main priorities has been mental health and social inclusion. Why is that so important to you? 

Neyder: I think the pandemic highlighted the importance of mental health. People were so disconnected from each other, and we lost our personal touch. Often, we overlook the value of social inclusion as key to improving mental health. 

Fahad: Neyder, in your profile interview, you shared that the label, most likely to succeed, was pushed on you growing up. Do you feel like that label, at times, makes you feel like you have to live up to it, and does it make it, at times, more challenging to say no?

Neyder: As a first generation immigrant, you have to often achieve success through education and hard work. I have always found that to be truly rewarding and I really do believe in the value of lifting yourself  up through bootstrap. Sometimes as a leader, the nature of the job is that you have a great deal of students that heavily rely on you, and that is what motivates you to do better. The burden can be heavy sometimes, and you must learn to say no. I love to say yes, and when you reach this position as president, you need to say that you cannot help someone when you are not at your 100 percent best self. 

Fahad: Your executive board is one of the most diverse in Umass Lowell’s history. Many people of color may feel confined or have imposter syndrome to step into leadership positions. What advice would you give them? 

Neyder: Many people of color and minorities often feel like they cannot be in positions of power, which drove me to choose an executive board filled with confident people and experienced, not only merit and position, but experiences. Some come from towns outside of Massachusetts, and even for me I come with the commuter experience. So it is not diversity based racial or gender diversity, but there is a diversity of experience. Being the first in anything can be challenging for anyone wanting to get involved, but that is when seeking mentors can help you. We are all getting the same education at the end of the day, and I believe we all can get those positions regardless of where we come from. I was a sophomore not thinking about the presidency. I threw myself into the race;I had no executive experience, and regardless of where you come from, you may need to challenge the system at times. 

Fahad: Something that I found admirable is that you give opportunities to many SGA members, for example you suggested me and fellow SGA members as recommendations for ACT events. Do you believe it is important for leaders to pass bantons?  

Neyder:Through the nature of the position, a spotlight is on me great deal of the time. I am often asked to events and I truly want to empower new students and want them to feel they can be at leadership positions in the future. When you take that approach, you are cultivating new leaders and opening gates for them, allowing them to feel they are making an impact. You allow yourself to be in the position for me or in the future for a senior level position. You allow them to feel hey I may be only a senator but I can make a difference.

Fahad: You have shared in past interviews that you have worked at Jack M. Wilson’s internship as social media manager. As someone who now has a very focused and analytical job, how is it when you have, in the past or currently, stepped into creative endeavors? 

Neyder:So, I am always looking for ways to challenge myself and diversify my skill set. Especially since I am in student government and help oversee the social media strategy. It helped me understand the social aspect and how to manage PR strategy. I am nonconventional; I do not run things in a typical manner. 

Fahad: Would you consider yourself creative?  

Neyder: I would say I am creative, but not to the extent of Picasso. I am pretty abstract in my thinking. I have a form of thought where I take a piece of every piece of information I have. I take things from different social science and learn from everything, even in my major. Which helped solidify my thinking. Also, my career path is nonconventional, I jumped from working the business side and private sector, and I have worked great in the non-profit sector. I want to make myself a better leader and, most importantly, a better mentor. 

Fahad: Anyone who knows you is always on the run, from being a master plan committee member to just being full-time; what are your favorite things to do for self-care? 

Neyder: I think my strong social network is something I rely on heavily to destress. Whether that is hanging out with them or going out to eat, or just making dinner for them, my favorite thing to cook is Italian and Mexican food, and I like contemporary Americans like everyone like Mac and Cheese. I use that as an outlet. But I think that is an outlet; I use them because they are different fields, and we are not in work mode when we are with each other; since there are various fields, we do not always have to take the business. Even small things playing video games help you detach from the environment. 

Fahad: You always share your love for music on your social media. What is your current top three music you find yourself listening to unwind? 

Neyder: I do not have the top three songs.  The reason being I have varied interests in music and artists. I do tend to listen to a lot of Hispanic artists and American artists and Techno. There is, you know, the traditional bad bunny, Drake, and a couple of different artists, as my music taste tends to vary depending on my emotions and how I feel.

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

Social Media has become an accepted practice in our daily lives. By the time you’ve read this, you’ve likely already used a variety of social media platforms today, and you’ll see even more by the end of the day. That’s not something inherently “good” or “bad”; instead, it’s a new aspect of our social life to be mindful of, especially in relation to mental health. To ensure that social media benefits your health, you must know how you use it. Here are some tips for maintaining mental health while enjoying social media’s benefits:

Know your Purpose.

Knowing why you use social media will help you focus on that goal and spot it when it has been achieved. For example, if you’re using a social network to remain in touch with friends and family who don’t live nearby, then use and appreciate it for that—but if you find yourself perusing your feed, getting lost in hours of random videos, or Instagram stalking celebrities, understanding your purpose might help you remind yourself: this isn’t why I’m here. Knowing your purpose and when you’ve strayed from it helps you get back on track and get the most out of your time on social media.

View Other People’s Posts as Inspiration Rather than a Comparison.

Your daily life may seem doubtful compared to others’ achievements and picture-perfect moments when you see them shared online. But remember that these moments don’t reflect someone’s whole life, and the person is probably dealing with many of the same problems as you. A healthy approach to using social media is to use these postings as motivation to work toward your own goals rather than simply comparing your life to that of their Instagram. It’s also

beneficial to choose who you follow carefully. Consider unfriending or unfollowing someone if their posts frequently frustrate you or make you feel bad about yourself.

Take a social media break.

A break from social media is sometimes needed. You do not have to delete your account entirely and stop using social media. However, taking a break will help you reset your mindset to resume better, more deliberate habits. You may use several practical strategies to step away from social media, such as muting notifications or turning off your phone. Overusing your phone can lead to loneliness and low self-esteem. Putting your phone away from time to time might help mitigate some of these emotions.

Prioritize Self-Care

Prioritize self-care first. It can be especially beneficial to substitute your social media use with other mood-boosting activities that do not require your phone. Try one of these healthier options when you feel the need to check your phone and start scrolling:

– Make plans to meet up with friends in person.

– Go for a walk, hike, or bike ride

– Cook your favorite meal

– Journal for 20 minutes

Social media’s effect on your mental health often depends on how you use it and why. It can have long-lasting effects on our mental health and well-being. Depending on how you utilize it, it can have different outcomes. Trying to set time apart from your phone to enjoy other amenities will help with mental health and other parts of health.

By: Pre’Yelle “Prey” Grinkley, College of Fine Arts, Humanities, & Social Sciences Well-being Leader

Did you know music improves your overall wellbeing?

Research has shown that listening to music can improve your mood, decrease pain and anxiety, and help with emotional expression.

This year has given many of us the opportunity to redeem ourselves after the coronavirus pandemic. From wearing masks to learning remotely through and being isolate from friends or family, the way we interact with one another and how we treat ourselves has changed indefinitely.

During this period of transitioning back to in-person, many of us have been looking for new methods to keep a good standard of health. While some of us may choose the most common forms of psychotherapy, like counseling, there are other types of psychotherapy that can be used as an alternative to or in combination with traditional psychotherapy treatments. These include art therapy and more specifically, music therapy.

Music Therapy is defined as an interactive process that occurs when the therapist integrates music, and all its elements to help individuals in developing, restoring, or supporting health. Even though music is used clinically in music therapy to help patients reach their unique goals, most people resort to using music as a coping mechanism for personal challenges without even realizing the clinical health benefits that come with it.

Personally, I’ve always noticed myself wanting to write, listen to, or play music that communicates or expresses the emotion that I feel that moment. Without knowing the scientific facts of how music affects my brain and body, I have always noticed that I feel happier or healed after listening to music that resonates with me. Music has always been the best medium to help get my message across and it’s the most effective when I am helping people understand how I feel. Throughout my life I learned that music has no language barriers, and it can be used to spread a message internationally because everyone can understand music regardless of the languages they may speak.

Listening, singing, playing an instrument, or making music are all examples of music therapy activities. Interventions in music therapy help with a variety of learning and medical goals, including:

• Managing Stress
• Alleviating Pain
• Expressing Feelings
• Enhancing Memory
• Improving Communication

Listening to music is an activity that can stimulate the brain, which has great effects on the brain’s health. Music strengthens areas of the brain that manage memory, emotions, learning, movement, and concentration. Researchers found that listening to and playing music increase the body’s production of the cells that attack invading viruses and boost the immune system’s effectiveness. Music also reduces levels of the stress hormone cortisol.

Whenever you are feeling down, uneasy, or unwell try picking up your instrument, songwriting with friends, or listening to music to relieve that tension. Music develops happiness!

https://www.betterup.com/blog/benefits-of-music

https://www.northshore.org/healthy-you/9-health-benefits-of-music/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music

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

Worrying about what other people think is very common in humans. We cannot undo long-held beliefs overnight, but we can learn to be more objective about situations and slowly stop taking things too personally.

According to Frederick Imbo, an expert in communication and Neuro-Linguistic Programming, there are two strategies to stop taking things personally. The first one is to think whatever people say or do is not about you. Look at the other person’s intention and try to see it from their perspective.

We often tend to think that whatever a person said or did is about us and we get offended and feel the need to defend ourselves. Usually, we take things personally when we make certain assumptions, and many times those assumptions aren’t even true. Try to see things from a different point of view from your own. Put yourself in the other person’s shoes and try to assume the best. Remind yourself that you can’t always change how people perceive you, only how you react.

If the first strategy doesn’t work, you must use the second one. The second strategy focuses on “it is about me”. If in the moment, you can’t realize the other person’s intention and still get hurt, you need to consider why you’re having that reaction and you must work on yourself. Maybe their words hit an insecurity that you have. And when you find the problem that is bothering you, you can work towards improving that insecurity, give yourself empathy and speak up.

Oftentimes, what provokes us is not usually about a specific thing but about our beliefs about the world, beliefs that are based on fear. These beliefs are generally formed in childhood, according to psychotherapist Elayne Savage of Berkeley. She says they arise from rejection experiences that can take many forms, from not feeling supported by a parent to being the blank of bullies. After you realize where the problem is coming from you can learn to be more objective about situations and slowly stop taking things so much to heart. You would be able to own your actions and reactions and gain insight into yourself and those close to you. You can talk with your friends openly and tell them when certain things bother you. When doing this, it is important not to repress your emotions or avoid personal responsibility.

The truth is that it is a matter of perspective. Many times, we assume the worst, and in the end, is not what we originally thought. We put ourselves in complex situations and thoughts for no reason. Bringing those thoughts to our minds will only make our pain last longer, and no one likes or deserves to suffer. For this reason, we need to focus on “us” instead of “them”. Question yourself: “Is thinking this way worth it?” Assuming the best, instead of the worst, may set you free of overthinking and pain.

By: Ashley Asuncion, Zuckerberg College of Health Sciences Well-being Leader

It is the time of year where the days get shorter, and the nights get longer. It is when the weather gets colder, and people prepare for the last few months of the year.  For most people, it is cheers to the jolly season of the end of the year. But for college students, it is when the Fall semester gets more challenging. Classes pick up speed along with extracurricular activities, social life, work, and everything else that comes with life as a college student.

Some of you may start experiencing a lack of energy, motivation, or difficulty focusing on school. These are common symptoms of seasonal changes on psychological feelings like mood and behavior. According to Penn State, in “Seasonal Affective Disorder (SAD) and Winter Blues”, many individuals suffer from Seasonal Affective Disorder (SAD) that causes feelings of distress in all aspects of physical and emotional well-being. This is due to increased production of melatonin that affects the biological clock in the brain that controls energy. Symptoms of SAD can include (PennState, n.d.):

• Depression
• Fatigue/loss of energy
• Overeating
• Lack of sex drive
• Anxiety/irritability
• Difficulty concentrating/processing information
• Craving sugary/starchy food

Unfortunately, first-year college students are most at risk for these symptoms due to being the first time going through a big adjustment like attending college. The severity in which these symptoms occur depends on coping mechanisms, self-discipline, schedule and physical demands. Therefore, let me help tell you some ways to combat those potentially Winter Blues!

1. Adjust your environment: Surround yourself with more light, plants, brighter colors, and decorations to make the environment comfortable.

2. Maintain warmth, whether drinking a warm drink or bundling up.

3. Exercise! Exercising is most efficient if working out in a manner that is enjoyable to help you maintain the habit.

• There are numerous programs on campus to participate in: workout classes, active clubs, tournaments/competitions, facilitates, trainer programs, etc. Learn more on the UML Campus Recreation website.  

4. Try a healthier diet, eating smaller amounts more frequently

• Learn more about dining options on campus using the UML Dining Website, as well as explore the amazing food options around the city of Lowell. Learn new techniques to manage stress: Talk to others and do some research on healthy ways to relieve stress.

5. Ask for help! From a friend, faculty member, online or in-person. UML has numerous resources that can assist to find what best works for you.

• Working with Well-being Leaders would be a great start to find help!

I hope these tips can help you combat the Winter Blues. Feel free to reach out to the Office of Student Life and Well-being if you need any help or want to learn more of what is available to you.

https://behrend.psu.edu/student-life/student-services/personal counseling/student-resources/seasonal-affective-disorder

by: Casey Tiernan, Zuckerberg College of Health Sciences Well-being Leader

Self-care is the process of taking care of oneself with behaviors that promote health. In this post, I am going to give you four ways you can implement self-care into your daily life.

The first way to improve your health is to unplug. How you start and end your day can make a big difference in your stress levels. When I first wake up, I make sure not to check my phone.

The brain needs time to wake up before responding to texts, emails, etc. It also affects the brain’s ability to prioritize tasks. Checking your phone when you wake up disrupts the chances of starting your day with a calm mind. This is very important on school or workdays because your brain will be working hard all day.

The next way to implement self-care is to try and get outside. It is always good to connect to nature whether you find a spot to sit, or exercise at, or even a small walk. Some ideas include a park, garden, or a field. Natural environments can help reduce stress in your daily life. It doesn’t have to be an everyday thing, but just spending a few minutes with nature every week can go a long way.

Another way to provide self-care would be doing something you love. This can include watching your favorite movie, reading a book, taking a bath, etc. It is important to nurture our bodies such as a massage, bath, or whatever appeals to you. When I feel myself getting burned out and stressed beyond belief, I like to take a bath and bring a book to disconnect from my phone and take time for myself. It is my favorite part of my daily night routine.

One last self-care activity you can implement is support from others. Having the support of a friend, spouse, professor, etc., can be valuable nourishment in reducing stress. It is important that we can talk to our support people to express our feelings and feel understood. When I feel overwhelmed with life, I love being able to talk about how I am feeling to my boyfriend, and it just helps so much having someone listen and support you. The best thing about self-care is todo what works for you.

https://www.timesnownews.com/health/article/what-happens-to-your-body-when-you-look-at-your-phone-first-thing-in-the-morning/512627

https://www.progressivelifestylesinc.org/post/self-care-activity-ideas-for-caregivers-and-family-membersgclid=CjwKCAjwqJSaBhBUEiwAg5W9pwehvUX3OTLVTBfleSo82RvIK7dyku7Q9XXi14E8LdpcerDboWB7-xoCuOEQAvD_BwE

https://www.taps.org/articles/17-3/selfcare/?gclid=CjwKCAjwqJSaBhBUEiwAg5W9pwxunhE8zB

by: Haiya Patel, Kennedy College of Sciences Well-being Leader

How many of you were excited about starting college but also, anxious and stressed about the changes? Mostly everyone! When you first start college, it is easy to get distracted, as college students have various new factors to explore such as: independence and freedom, academics, career, making new connections and being able to get socially involved, extra curriculars and campus life in a new location. As a college student, it is easy to get distracted and overwhelmed when multiple factors are on your radar. However, some solutions can be to make a schedule and set realistic goals, and balance the activities for each week based on priorities.

As the year begins, it can be easy to get ambitious and make unrealistic or vague goals at times, without any solid plan. Often the major outcome difference between realistic and unrealistic goals is disappointment, which leads to the thoughts of failure when you’re not successful in achieving the goal. Rather than having big goals, breaking down your goals into mini goals with timelines makes the much more achievable. Often, we as students will write big goals in our to-do lists and then feel like we did not achieve any part of the goal if we cannot cross it off. However, when the goals are broken down, and we can check off the mini goals more often, we will feel relieved and can also observe the progress that we have achieved so far.

One major aspect of success is balance. It can be easy to get caught up focusing on only one aspect of your life if you go in hyper-focus mode with the goal, but it is crucial to maintain the other aspects of your life as well. To create a balance, you can separate your goals into categories: academic/ career and social/ personal which gives you a sense of balance with social interactions as well as career.

One method to having balance is to have a schedule. For example: if you know you have an important personal event coming up next week, make sure you factor some extra hours into the alternate weeks to keep up your academics. Perusing further with the goals, having too many ongoing activities and experiences can cause burnout. Rather than having multiple activities, prioritize the activities and have depth in your extracurriculars with the few activities you choose. Reflecting on my personal experiences, I became too ambitious and joined many more extracurriculars than I could balance. Having felt a sense of commitment to the extracurriculars, (similar to performing chores), I felt I had to do it. I would be disappointed in myself when I could not attend the events or meetings because I was double booked. Eventually, I had to take a step back and pick few activities. I picked one extracurricular that correlates with my cultural background as I want to stay connected to my culture, one activity that aligns with my career goal, and one volunteering activity that helps me give back to the community. I genuinely resonated with my goals by participating in these limited activities, which allowed me to have a depth of connection with my goals, as well as truly able to invest my energy and time.

Starting a new chapter can be overwhelming with a variety of emotions rushing through, and it is easy to be distracted. However, having an end goal which is broken down into multiple sub goals can prevent you from getting distracted. Additionally having a schedule for your priorities will allow you to maintain a sense of balance in your life.

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

What is “Motivation”? It is the general desire or willingness of someone to do something. Take a moment and ask yourself, “Am I always motivated?” or “When do I lack motivation?” Motivation is a powerful, yet delicate feeling that is good at playing games with us. It will sometimes appear as an energetic and enthusiastic friend. Other times, you’ll catch yourself in a pit of laziness that echoes procrastination. When something around us motivates us to make a change in the early stages, we are encouraged to take on the task. However, at some point, that motivation may fade.

I used to think that motivation was the most crucial factor in accomplishing my goals and achieving success in different areas of my life, and many of you might still feel like that. However, from experience, I know discipline is essential for achieving goals, not just motivation. When we set goals for our lives, we might not always be able to rely on that motivation to stimulate our effort consistently for an extended time; that’s where self-discipline comes in. Self-discipline will help us in deciding to resist daily temptations that may stop us from progressing toward our goals. In a world where motivating advice and resources are readily available, it becomes evident [MHM1] [WS2] [MHM3] that motivation alone is insufficient to result in achievement and achieve goals, or else everyone would be achieving their goals. That’s why we must choose Discipline on top of Motivation.

Motivation is the starting point. It excites emotions, ideas, inspiration, and excitement, which are wonderful and important! Yet some people stop there. We stop ourselves when we think, “I just need to get motivated,” but it requires more. To be successful in any area of our lives, we must move from motivating feelings to disciplined acts.

To the person who wants to be fit – be disciplined to continue that weekly routine of exercise and quality diet choices.

To the person who wants to start that business – be disciplined to do the research, planning, and journey step by step.

To the person who wants to be in a better financial position – be disciplined to make wiser decisions by spending less, investing, and saving more.

To the person who wants to step into their desired career – be disciplined to do the studying, gaining experience, and hard yards required to get there.

To the person writing that book – be disciplined to write daily and stick to your word-count goals.

Maintaining discipline through everyday routines and habits may appear tedious, yet you grow one step forward each day. You’ll be surprised at how quickly discipline spreads to other aspects of your life after you apply it to just one!

https://www.linkedin.com/pulse/discipline-take-you-places-where-motivation-cant-hamza-khan/