Category Archives: Intellectual Health

INTELLECTUAL HEALTH

Valuing lifelong learning and seeking to learn for the sake of learning. Seeking to expand knowledge, skills, and creative abilities for the sake of learning.

How to Destress in Challenging Situations

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

Hello everyone,

Today’s topic discusses effective ways to destress in challenging situations. Whether you are facing an exam that you may not feel prepared for, or a not-so-fun event that has unfolded and you don’t know what to do next, I have some tips for you!

1. Understand what the problem is.

When faced with a stressful situation, I always ask myself, “why am I feeling this way?” Is it the actual problem at hand, or something more complex? I often follow this up with narrowing down the problem and understanding what exactly I am feeling emotional about. 

2. See if the problem can be solved right away.

Next, it is important to consider whether the issue you are experiencing can be solved within an allotted time. For instance, let’s say you have an exam coming up that you do not feel confident about. Will your feelings of anxiety or sadness subside once you submit this exam, or will they remain even afterward? Will you be pondering about your score once it’s out or even after? These questions are important to know not only for yourself, but also to help you narrow down what might be stressing you out. 

3. If the issue can’t be solved right away, what are some steps you can take in the meantime? 

This next step poses more of a hypothetical question, but if the problem can’t be solved instantly, what will your next steps be? Let’s continue the discussion about having an upcoming stressful exam. Now, let’s pretend that this exam won’t be given to you until a matter of weeks. A few things you could do in the meantime is take time off from academics and focus on eating, resting, and de-stressing. Another thing you could do is reach out to someone to express your concerns. This could include a Well-being Leader, advisors, professors, fellow students, friends, family, or anyone else you feel comfortable opening up to. Finding something proactive to do is something that always helps me calm down during stressful times. 

4. If the problem is solved, understand what is next.

The next step is understanding what needs to be done once the problem is faced head-on. Following the previous example, let’s say you got your exam back and you didn’t do as well as you expected. What could have been the issue (if any) that resulted in your poor performance? Whether it was your studying habits, how long you studied for, or maybe even the specific layout of the exam, multiple factors could have influenced this outcome. Not every problem you face will follow this specific example, however, it’s important to know that what you do after the outcome is just as important as the outcome itself, if not more. 

5. What will you do to prepare for the future? 

As previously mentioned, what you decide to do after experiencing a dilemma is highly important. Let’s use the exam problem one more time. Let’s say you now understand that you didn’t do well on your exam and you have also narrowed down the issues that could be worked on to prevent this from happening in the future. What you can do now is implement these newly learned strategies during future exams while also making sure you aren’t being too hard on yourself. Having high standards for yourself is understandable, but it’s important to prevent these high standards from becoming so negative that they cloud your judgment. In addition, what you can do to improve future outcomes is set reasonable end goals for yourself that help you to be both organized and productive.

One important thing to note is that these methods won’t always work for every scenario/problem given to you, and that is okay. Being able to tweak these strategies around and tailor them to your liking is something that I highly recommend to help yourself overcome stressful situations. 

Til next time,

Sai

Tips for Managing Stress in College

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By: Adriana Mendez, Manning School of Business Well-being Leader

Being a college student can be hard, as you may be balancing school, work, extracurricular activities, and more. A report found that 1 in 3 college students experience high levels of depression and stress.

The effects of stress can show up in both the short-term and long term. Chronic stress triggers a constant “fight-or-flight” response, releasing hormones like adrenaline and cortisol which, over time, strain the body.

Considering the negative effects that stress can have on your physical and mental wellness, it’s important to take care of yourself! It may feel tough to prioritize yourself, but doing so can greatly benefit your overall well-being in the long run.

Here are some tips on how to manage your stress:

1. Eat Well 

Equip your body with the nutrients it needs to fight stress. High-fat, high-sugar foods may give quick energy, but they often lead to crashes that heighten anxiety and fatigue. Similarly, too much caffeine can increase your heart rate, cause jitters, and disrupt sleep, making stress harder to manage. Instead, focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains, which are rich in fiber, protein, and essential nutrients. 

2. Have an Outlet 

Having an outlet is essential, especially when life feels busiest. Taking breaks may seem impossible, but it’s during these stressful times when you need them most. Finding an enjoyable activity like sports, joining a club, painting, drawing, or gardening helps release tension and refresh your mind.

3. Build a Support System 

Surround yourself with uplifting family, friends, or mentors who listen without judgment, and provide honest perspectives. These connections give you a sense of belonging and resilience, helping you face challenges with greater confidence.

4. Make a Plan/Practice Time Management

Getting organized and planning ahead are key to managing responsibilities and lowering stress. Start by prioritizing weekly tasks to set a clear path, then allocate time for studying, work, social activities, and self-care. Scheduling ensures nothing is missed, helping you stay on track with your goals. Remember, time for yourself is vital to prevent burnout and stay motivated. A well-structured plan provides balance and a sense of control, letting you accomplish more each week while maintaining focus and discipline.

If stress gets too high, please know that UMass Lowell offers resources that are here to serve you. Remember, you are not alone. 

On Campus Resources

Off Campus Resources 

Online Resources 

Managing stress is key to staying healthy in college. Prioritizing self-care, building a support network, and practicing good time management can make a big difference. Remember, UMass Lowell offers on-campus and online resources to support you! Please don’t hesitate to reach out and take steps toward a balanced, resilient college experience.

Citations: 

College students and depression – Mayo Clinic Health System

Stress: How it Affects the Body

Anxiety in college: What we know and how to cope – Harvard Health

Temperature Check

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

Hello everyone! For those of you who haven’t met me yet, my name is Sai Igiede, and I am a Well-being Leader for the Zuckerberg College of Health Sciences. My office hours are Mondays and Wednesdays from 1-3 pm in HSS 195! Today, I will be discussing a temperature check.

As a fellow Health Sciences major, I understand how our coursework can be hard. Whether it’s for Human Anatomy and Physiology, or Clinical Chemistry, I’m here to remind you that it’s okay to do mental checks. Here are a few things that help me stay well during the semester: 

  1. Taking a 5-minute break from school 
    • This is important, especially when juggling heavy classes like Anatomy. Sometimes, taking a five minute breather and decompressing after studying not only helps you retain more knowledge, but it can also give you a better outlook on what you are studying. 
  2. Making sure I give myself time to have fun
    • Yes, everyone understands that we are here for a degree. However, it’s important to not rob yourself of some fun time. Whether that includes going to the gym or simply hanging out with friends, making sure you are treating yourself is very important for your overall well-being. 
  3. Talking to friends and family 
    • Communication is key! Making sure you have a good support system, especially in college, is very important. Talking to someone about your week (both the good and bad) helps keep your mental health in check whilst also allowing you to catch up with the people around you.
  4. Getting proper rest and sleep
    •  Losing sleep to study isn’t an effective way to study, as it mainly leans to burn out. I always tell myself to never study past 11-11:30pm, and to simply sleep once it gets this late. Sometimes, over studying doesn’t help either, as it can lead to more stress and overall anxiety.

These suggestions may not work for you, and that is okay! Just know that if you are ever struggling mentally and/or physically, you can always reach out to the many different support systems that we have here at UMass Lowell. 

Here are some of the resources we offer on campus:

  • Counseling Services: Call the Wellness Center (978-934-6800) to book your first counseling appointment 
  • Wellness Center: Located on the 3rd floor of University Crossing 
  • Well-being Leaders: Book an appointment via Calendly (walk-ins are also accepted) https://www.uml.edu/wellbeing/well-being-leaders.aspx
  • Mental Health Crisis Hotline: 855-890-2879
  • And many more !!!

Remember, it is never too late to reach out for help!

Til next time,

Sai 

The Importance of Having the Right Study Space

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By: Adriana Mendez, Manning School of Business Well-being Leader

Have you ever been trying to read an article or write a paper, but you just can’t seem to focus? It’s crucial to consider where you study as much as you consider your mindset while studying. Sometimes, moving away from a noisy dorm to a quiet library or study room can be the deciding factor in whether you turn in that paper or pass that exam.

Personally, I like to separate my spaces. I try to avoid studying on my bed because that’s my downtime zone—the place where I go to sleep. I used to study in my bed because it was comfortable, and, honestly, who doesn’t love their bed? But, I noticed that the more I studied there, the sleepier I became, and the less interested I got in what I was working on. Instead of studying, I could just roll over and take a nap!

A productive and comfortable study environment is essential for effective learning. Try to find a quiet, comfortable spot with minimal distractions to focus on your studies. A well-organized study space can significantly boost concentration and productivity. Here are some tips for creating a productive study environment:

  1. Choose a Quiet Location – Find a place that’s free from noise and interruptions.
  2. Ensure Good Lighting – Proper lighting reduces eye strain and improves focus.
  3. Organize Your Materials – Keep all necessary supplies within reach to avoid unnecessary distractions.
  4. Keep Distractions Away! – Leave your phone far away from your study space to help you maintain focus.
  5. Have Comfortable Seating – Choose a chair and desk that provide proper support to your body and help you maintain good posture.

While following these steps can help make your study space more productive, don’t forget to tailor them to your specific needs. Most importantly, be comfortable! A study space that feels right for you can make all the difference in your learning journey. Happy studying!

Transforming Student Learning with Effective Study Techniques – Education (umn.edu)

11 Ways to Set Up a More Effective Study Space | Lifehacker

Asking For Academic Help

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By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

In my experience, asking for help can be terrifying. My freshman year, I started really struggling in my classes. Since it was the first time I had ever faced academic challenges, I had no idea what to do, and I felt like I was alone in my struggles. I wasn’t sure how to connect with tutors, and I thought if I went to office hours, the teachers would judge me more than they would help me. It took me a while to work up the confidence to seek guidance, but once I did, I started spending significantly less time struggling alone since I had others to help me fill in the gaps of my knowledge. 

The first step to learning how to ask for help was by reaching out to my peers. By doing so, I realized that others also struggled at times with school. We started Discord servers meant to help students in our classes, and soon, they became a place where we could comfortably ask each other questions. We started scheduling time to work together on homework, and it was so helpful to be able to talk through different problems with other students. 

Another way I connected to peers was through tutoring. Math was a particularly tricky subject for me, but I soon found that my classmates in other classes were all on different levels when it came to math. I started doing all of my homework in the math tutoring center, which became an environment that I really enjoyed working in. Some homework assignments I could breeze through by myself, but utilizing the math tutoring center was still helpful, as it gave me whiteboard space to visually lay out my thoughts. On other homework, I would get halfway through a problem and then get completely stuck. In these situations, the math tutoring center would give me the opportunity to ask other students who had already passed the class for help. They would work with me and recommend strategies that really benefited me on tests and quizzes. I also gained help from the Centers for Learning and Student Success (CLASS) tutors. They helped me with classes that didn’t have big tutoring rooms, and through them, I was able to find tutors who specialized in my major-specific classes. Overall, connecting with peers who had already experienced the classes I was taking was one of the best things I could have done to support my academic journey. 

It wasn’t until my sophomore year, however, that I started to go to office hours hosted by professors. It was extremely beneficial to have 1 on 1 time with professors to review homework problems, since it is easier for me to grasp concepts when they are privately explained to me, rather than in front of the entire class. From my experience with utilizing office hours, I have found that it works best to come prepared with questions that I want to ask the professor. Even if these questions do not end up getting addressed, I still find them to be a helpful reference point for what I want to learn in that session. 

Classes can be challenging, but seeking guidance can help relieve some of the burden and make you feel less alone. To connect with tutors and find support for classes, you can use this link: https://www.uml.edu/class/tutoring/tutor-schedule/. If you do find yourself struggling academically, I also highly recommend scheduling a meeting with a Well-Being Leader: https://www.uml.edu/wellbeing/well-being-leaders.aspx.

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.

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.

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.