Sleep Smarter: Tips for a Restful Night

By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

In today’s fast-paced world, sleep can often feel like a luxury rather than a necessity. Between classes, homework, jobs, and social life, college students do not usually have many hours in the day left for themselves. However, the key to achieving success and improving your mental health may lie in something as simple as getting enough rest.

When you sleep, your brain gets a chance to process emotions and recharge for the next day. Without enough of it, you may be setting yourself up to feel more anxious and overwhelmed. On the flip side, good sleep can work wonders for your mind. When you’re well-rested, you’re better at handling challenges, thinking clearly, and keeping your emotions in check. Sleep even helps to boost those feel-good brain chemicals, like serotonin, that uplift your mood.

Simple Tips for a Better Nights Sleep

  1. Create a Sleep Sanctuary: Make your bedroom a calm, cool, and comfortable space. Consider adding oil diffusers with calming scents like lavender or chamomile to promote relaxation. 
  2. Unwind Mindfully: Incorporate relaxing activities and calming pre-sleep rituals such as reading a book, journaling your thoughts, or practicing meditation to ease your mind before bed. 
  3. Avoid Screen Time: It’s best to reduce exposure to blue light from screens at least 30 minutes before bedtime. If avoiding screens isn’t possible, consider using blue light-blocking glasses or enabling night mode on your devices. Instead of scrolling through social media or watching TV, replace screen time with calming activities like stretching, reading, or listening to soothing music. 
  4. Avoid Certain Foods before Bed: Consuming beverages like caffeine and alcohol right before sleeping can affect your sleep cycles throughout the night. Even eating a big meal right before bed can disrupt bedtime and keep you awake. If you’re in the mood for a snack before bed, try something small and light. Decaf tea, crackers, or fruits are some of my personal favorites. 
  5. Create a Sleep Schedule: This one has been one of the hardest challenges for me. Everyone wants to sleep in on the weekends, but having a sleep schedule where I go to bed and wake up around the same time each day has made a huge difference in my sleep. Of course, there are some mornings when the snooze button feels impossible to resist—life happens, and that’s okay! Being consist overall is a small change that can have a big impact on your overall well-being.

Good sleep is the ultimate life hack for staying sharp, keeping your emotions in check, and showing up as the best version of yourself. So, go ahead—treat your sleep like the priority it deserves to be. 🌙

Unmasking the Deception of Drugs

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

Hey there, fellow River Hawks! It’s me, one of your Well-Being Leaders, Shaili Patel, back at it again with another pep talk. Today, we’re diving into a topic that’s super important but often gets swept under the rug: staying away from drugs. And what’s a better way to tackle this topic than with the sweet, colorful world of bubble tea? 🍵✨

Bubble Tea: A Sweet Treat, not a Risky Choice

Picture yourself out with your friends, and a bubble tea shop is calling your name. You’ve got options like taro, thai, caramel milk tea and they all look delicious! But here’s the thing, just like how you wouldn’t want to mix up your bubble tea with something weird (like pickle juice, yikes!), you also don’t want to mix your life with drugs. 

Drugs might seem tempting, just like that extra scoop of boba, but they come with consequences that can sour your experience faster than a bad batch of tapioca pearls. The thrill of trying something new can be enticing, but it’s important to prioritize your health and well-being as part of your college journey.

The Boba Effect: Sipping Smart in a Sea of Choices

When you’re standing in line for bubble tea, you’ve got choices. Do you go for the classic flavor, or do you try something new? Similarly, in life, every decision counts. Choosing to stay away from drugs is like choosing the perfect blend of flavors; it helps keep your life delicious and full of joy.

Drugs might promise a fun escape, but they can derail your plans faster than you can say “extra boba.” They mess with your mood, your focus, and your overall vibe. Instead, focus on sipping on the good stuff like your friendships, passions, and all the amazing experiences college has to offer.

Healthy Ingredients for a Happy Life

Now, let’s chat about the ingredients that make your bubble tea truly awesome! 

1. Supportive Friends: Surround yourself with a crew that lifts you up. Good friends are like the perfect boba pearls — they add sweetness and texture to your life. If someone is pressuring you to try drugs, remember the power of saying “NO.”

2. Healthy Coping Strategies: When life gets tough (and let’s be real, sometimes it does), don’t reach for unhealthy substances. Instead, opt for something that fills your cup positively. Try exercising or even chatting with a trusted mentor. You’ll feel way better engaging in these healthy behaviors than if you had reached for that shady shortcut.

3. A Positive Perspective: Just like finding the right balance of sweetness in your bubble tea, maintaining a positive outlook on life can make all the difference. Life’s challenges are like those chewy tapioca pearls — they might be tough at first, but they’re manageable with a bit of patience and perseverance.

So, as you navigate the colorful and sometimes chaotic world of college life, remember, staying away from drugs isn’t just about saying “no.” It’s about saying “yes” to a future full of possibilities and joy. You’re a work in progress, and every good choice is a step toward becoming the best version of yourself.

Let’s toast to making choices that make us feel good! Next time you’re at the bubble tea shop (or facing a tough decision), channel that inner bubble tea lover and choose wisely. Your life is too precious to mix it up with anything that doesn’t serve your journey.

P.S. Don’t forget to hydrate! Bubble tea is delicious, but water is still your best friend. Stay fabulous, River Hawks! 🦅💖

Your friend,

Shaili

Fighting Against Seasonal Depression

By: Faith Kollie, Kennedy College of Sciences Well-being Leader

What is Seasonal Depression?  

Did you know that seasonal changes can affect your emotions? Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs due to changes in the seasons. It occurs mostly during fall or winter storms. People suffering from SAD might experience a short period of time where they feel sad, unmotivated, or unlike their normal selves. They might also feel hopeless, irritable, tired, or guilty. Depending on the season, individuals with SAD can also have trouble sleeping or indulge in oversleeping. 

Causes of Seasonal Depression: 

Although the exact cause of SAD has not yet been determined, studies have shown that people with winter-pattern seasonal affective disorder have reduced levels of brain chemical serotonin and Vitamin D (NIH). This is due to the lack of sunlight received during the wintertime. 

Prevention: 

It is important to discuss a treatment plan with a healthcare provider if you are experiencing signs of seasonal affective disorder. 

Below, I have listed some strategies to help reduce the risk of developing SAD: 

  • Exercise: Keeping your body active is one way to increase dopamine levels and prevent negative thoughts. 

  • Socialize: Being alone can initiate feelings of loneliness and depression, so try to spend more time with your loved ones and people that make you happy. It can even help to voice your thoughts to these people for advice. Additionally, try to make some new friends if you can. Who knows, you might end up sparking a lifelong relationship! 
    • If you want to talk to someone about your well-being, you can schedule an appointment with me or one of the other Well-being Leaders. I can help you find  ways to manage stress, provide counseling, and guide you to services and resources that will help you avoid seasonal depression. Click this link to schedule an appointment: https://www.uml.edu/wellbeing/well-being-leaders.aspx .

  • Eat a Healthy Diet: Although it can be easy to develop unhealthy eating habits sometimes, it is important to try your best to manage your diet. It is key to eat healthy meals that are rich in vitamins and minerals (such as omega-3 fats), as this can help boost your morale and make you feel more balanced. 

  • Change your setting: Changing your environment is vital in re-calibrating your mind.  Sometimes, being in one place can produce a sense of feeling stuck, which can negatively impact your emotions. Try to go out more and explore places you’ve always hoped to visit.

Treatment: 

What if you’re like, “I think I already have it”? 

It is important to talk to a professional, however, here are some recommendations you can follow to help treat SAD, according to the National Institute of Mental Health: 

1. Light therapy: Light therapy can help in treating SAD caused by the winter weather. This therapy is used to help with the reduction of sunlight exposure during the colder seasons, and it involves sitting in a bright light box (about 10,000 lux). The harmful UV rays are filtered out of the light to ensure safety. 

2. Vitamin D intake: With the reduction of sunlight in the winter, vitamin D deficiency is more likely to occur. Talk to your provider about taking vitamin D supplements to maintain your health. 

3. Anti-depressant medications: These medications can help fight against seasonal depression and can be used in combination with talk therapy. Antidepressants work by affecting how the brain produces and uses chemicals involved in mood swings and  depression. 

4. Psychotherapy: Also known as talk therapy, this type of treatment educates individuals with SAD on new and improved ways of thinking and aims to change depressive behaviors. 

Seasonal depression can be difficult to deal with, and it can also be hard to detect, but taking proactive steps to prevent symptoms is key. Remember, it is important to reach out to a professional if you feel symptoms start to worsen. 

Citations: 

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Yoga for Improving Mental Health

By: Nokomis Bramantecohen, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

Practicing yoga can have a significantly positive impact on your mental health. It can help boost your confidence, encourage a growth mindset, and provide your brain with a break from its continuous activity. Moreover, participating in yoga classes with others can create a sense of community and lessen feelings of loneliness.

Physically, deep breathing exercises and physical movement help trigger the parasympathetic nervous system, which releases the “rest and digest” hormones that give you a sense of security and safety. Your body uses movement as a way to process the stress hormones that can cause anxiety and dysregulation.

Nevertheless, yoga is not an instant fix. Regular yoga practice can help improve your mental health, but it cannot take the place of therapy and, when necessary, medication. 

I’d like to share some yoga poses that can significantly improve mental health and well-being. These poses are not only calming, but they also help to reduce stress, anxiety, and can even boost your mood. As someone who has experienced the positive effects of yoga firsthand, I believe that it has many mental health benefits. I’m fortunate to have guidance from my sister, a certified yoga instructor with years of experience teaching and practicing. She has personally recommended these specific poses for their effectiveness in promoting relaxation and mental clarity. By integrating these poses into your yoga routine, you can take a proactive step toward enhancing your mental health and overall sense of peace.

1. Child’s Pose

The Child’s Pose is ideal for calming the adrenal glands and calming a racing mind. Excessive stress puts strain on the adrenal glands, which are situated above the kidneys. Burnout may result from this.

*The name Child’s Pose comes from the fact that this pose enables you to embrace your inner child.

How To Do The Child’s Pose:

  1. Start on your hands and knees, and sit back over your heels with your hands in front of you.
  2. Slowly fold forward until your forehead rests on the mat.
  3. Allow your big toes to touch. You can either have your knees together or separated (depending on how tight your hips are).
  4. Traditionally, your arms are resting alongside your body, but you can also stack your hands and rest your head on your forearms. You can also extend your arms in front of you.
  5. Stay in this pose for at least ten breaths.

2. Downward Facing Dog

The Downward Dog pose enhances blood flow because your head is situated lower than your heart. Stretching and relieving back and neck tension are two benefits of this pose. Headaches, mental haze, and mild depression are also alleviated by the blood flow to the brain.

*This is one of the most common yoga poses of all time, and it continues to be throughout the yoga community.

How To Do The Downward Dog Pose:

  1. Get down on all fours. Start on the floor with your hands shoulder-width apart, and your shoulders above your wrists.
  2. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air.
  3. Extend your body.
  4. Hold and release.

3. Pigeon Pose

The Pigeon Pose is known for its ability to effectively release tension and stress held in the hips and lower back, which tend to be the sites of physical tightness and emotional stress buildup.

*By opening these spaces, this pose promotes a feeling of release and lets the body let go of repressed feelings, which can help to enhance mental health.

How To Do The Pigeon Pose:

  1. Start on your hands and knees (tabletop position) with your back flat.
  2. Slide your right knee forward toward your right hand and place your shin on the floor, with your right ankle near your left hand.
  3. Stretch your left leg back, keeping it straight with the top of your foot flat on the ground.
  4. Square your hips so they are facing forward (try not to lean to one side).
  5. Lower your body toward the floor. You can either stay upright or fold forward, resting your forehead on your hands or the mat.
  6. Hold the pose for several deep breaths, feeling a stretch in your hips and lower back.
  7. Switch sides and repeat these steps. 

4. Cat Pose

Although the primary goal of the Cat Pose is to stretch the lower back, the hip, upper back, and lung muscles are also stretched. When performed at its highest level, the cat stretch relieves tension in the neck and upper back.

*This is another pose that promotes emotional balance, spinal flexibility and mobility, and stress relief.

How To Do The Cat Pose:

  1. Start on your hands and knees, and exhale while drawing your stomach into your spine.
  2. Round your back to the ceiling as far as possible.
  3. Point the crown of your head to the floor. Do not force your chin into your chest.
  4. Repeat as many times as you wish.

5. Lotus Pose

The Lotus Pose is a straightforward and therapeutic pose that eases mental tension and anxiety in both the beginning and the end of meditation.

*By increasing your exhale, the forward bend will trigger your relaxation response.

How To Do The Lotus Pose: 

  1. Start by sitting cross-legged on your mat, with your right shin/foot in the front.
  2. After a few minutes, slowly bend forward as far as you can, arms out in front of you. Do not push yourself too hard.
  3. Stay in the forward bend for five breaths, then straighten.
  4. Switch legs, and repeat the steps above.

Including yoga in your practice can be a significant step in improving your mental health. These poses are all simple yet effective ways to decompress, calm the mind, and re-establish a connection with your body. Keep in mind that yoga is about making space for yourself to breathe and unwind. Regular practice in yoga can result in long lasting mental health benefits. Mindful movement helps you develop inner peace and resilience in addition to also taking care of your physical health.

Tips for Managing Stress in College

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

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 

How to Eat Well in Fox Dining Hall: A UMass Lowell Student’s Guide

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

At UMass Lowell, dining at Fox Dining Commons is a daily experience for many students, but navigating it can sometimes feel overwhelming with all the options available. Whether you’re trying to eat healthier, manage dietary restrictions, or simply figure out what to eat, Fox Dining Hall has something for everyone—if you know where to look.

Fox Dining Commons, located on the 2nd floor of Fox Hall, is a state-of-the-art, all-you-care-to-eat location that offers a variety of stations with meals made fresh from scratch. The dining hall is open throughout the day, with designated times for breakfast, lunch, dinner, and weekend brunch:

Fox Dining Commons Hours:

  • Breakfast: Mon – Fri, 7:00 AM – 11:00 AM
  • Brunch: Sat – Sun, 8:00 AM – 4:00 PM
  • Lunch: Mon – Fri, 11:00 AM – 4:00 PM
  • Dinner: Mon – Thu, 4:00 PM – 9:00 PM; Fri – Sun, 4:00 PM – 8:00 PM

Here’s a guide to help you make the most of your meals at Fox Dining Commons, with insights from Melissa Quirk, RD, UMass Lowell’s Registered Dietitian.

1. Start with the Stations

Fox Dining Commons offers a wide range of options every day, including:

  • Omelet Station for custom-made omelets in the mornings.
  • Sizzle Station for hot meals including scrambled eggs, home fries, and pancakes.
  • Smoothie Station offering refreshing, healthy drinks during breakfast time.
  • Deli and Toast Station for customizable breakfast sandwiches, bagels, and fruit cups.

It’s easy to find a nutritious and filling meal here, whether you’re in the mood for a hearty breakfast or a lighter option, like a fruit cup or yogurt parfait.

2. Build a Balanced Meal

Balancing your meals is essential to staying healthy, especially in an all-you-care-to-eat setting. Start with vegetables or salad from the salad bar, add lean proteins like grilled chicken or tofu, and finish with whole grains like brown rice or whole wheat toast. Don’t forget about adding some healthy fats, like olive oil from the salad bar, or nuts and seeds. A good way to balance your plate is by filling half with vegetables, a quarter with lean protein, and a quarter with whole grains. You’ll be giving your body the nutrients it needs without overeating.

3. Mind Your Dietary Restrictions

Fox Dining Commons is equipped to handle a variety of dietary needs. They offer vegan, gluten-free, and nut-free options, as well as special stations like True Balance, which provides allergy-friendly meals. Gluten-free products are also available, along with a designated toaster and microwave to prevent cross-contamination.

Melissa is here to help students navigate their dietary needs safely and healthily. She works closely with UML Dining to ensure that all students can enjoy their meals without worry. 

4. Explore the Healthier Options

Fox Dining offers plenty of healthier alternatives to their more indulgent options. For example, instead of reaching for fried foods, try the True Balance or Homestyle station, or opt for the fresh fruit and smoothie station.

5. Don’t Forget Hydration

Fox Dining offers a range of drinks, but try sticking to regular water, unsweetened iced tea, or water infused with lemon or cucumber. Sugary drinks like sodas and sweet teas can add unnecessary calories to your meal, so keeping it simple with water can help maintain your energy throughout the day. Carry a reusable water bottle with you to stay hydrated. Proper hydration helps you focus better in class and feel more energized throughout the day.

6. Manage Sick Days with Sick Meals

If you’re too sick to make it to the dining hall, Fox Dining Commons offers Sick Meals that you or a friend can pick up. These meals follow the BRAT (Bananas, Rice, Applesauce, Toast) diet, perfect for when you’re feeling under the weather. To request a sick meal, just email the dining hall dining@uml.edu, with your name, student ID number, residence hall, and the time you want your meal picked up. Make sure to provide at least 3 hours’ prior notice.

7. Melissa Quirk, RD: Your Nutrition Resource

If you ever have questions about your eating habits, managing dietary restrictions, or need guidance on how to eat better, don’t hesitate to reach out to Melissa Quirk, RD. Melissa is passionate about helping students make realistic and achievable nutrition goals. She’s especially helpful for students with food allergies, those looking to eat for athletic performance, or those trying to stay on track with a healthy diet during a busy semester.

You can find Melissa at Health Services in University Crossing every Monday and Wednesday. Book an appointment with her here: https://melissaquirkrd.youcanbook.me/?jumpDate=2024-12-01&i=itt_73e6c968-5080-466c-93f2-393a4813cac8

Final Thoughts

Fox Dining Hall has so much to offer, and with the right approach, it’s easy to maintain a balanced, healthy diet. With some planning, exploration, and guidance from Melissa Quirk, RD, you can make the most of your dining experience at UMass Lowell while fueling your body for success.

Whether you’re in need of a quick bite, a hearty meal, or something to accommodate your dietary needs, Fox Dining Commons has it covered. Happy eating!

Go River Hawks!

Growing Pains

By: Nokomis Bramantecohen, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

Today, I am going to discuss the topic of growing pains. All people, regardless of age, height, or social status, can relate to this universal feeling in different ways. Growing pains are more than just physical discomfort; they stand for the difficulties that arise during any kind of growth, whether it be professional, emotional, or personal.

What are Growing Pains? 

According to Merriam Webster, America’s most trusted dictionary, growing pains can be defined as the following: 

  1. Pains in the legs of growing children that have no demonstrable relation to growth.
  2. The stresses and strains of attending a new project or development.

Physical Growing Pains

Beyond the two definitions listed above, there are other ways in which growing pains can occur. As children’s bodies grow and develop quickly, many of them experience leg aches. These temporary pains usually affect the thighs, calves, or behind the knees. They come and go frequently without any pattern, and can sometimes occur after intense exercise (running, jumping, or climbing), which can put extra strain on growing muscles. These pains, which usually start in the late afternoon or evening, can range from a slight ache, to a sharp, stabbing pain. 

While these aches are typically not dangerous, they serve as a reminder that growth has its own set of difficulties, even for young children. Though the exact cause of physical growing pains remains unclear, some theories point to the normal flexing and stretching of bones, ligaments, and muscles during a child’s growth.

Emotional and Mental Growing Pains

It can be frightening to learn new things about ourselves, whether they are positive or negative. The person we thought we once knew, all of a sudden begins to grow, both physically and mentally. In order to accommodate these changes, we often need to make some mental and emotional adjustments. These uncomfortable times can also mark important milestones, or bring about new and unfamiliar feelings.

Emotional and mental growing pains can be characterized by the following:

  • Intense emotions, such as extreme fear, worry, sadness, or anger
  • Decreased energy or motivation
  • Avoiding friends and family
  • Withdrawing from favorite activities
  • Frequent mood swings

Transition Phases in Life 

As we grow up and transition through life’s phases, it is important to prioritize self-care and to be kind to ourselves. Many of us experience moments in life when we say “yes” to too many things, or make more commitments than we can handle. Life gets busy, and it is common to get wrapped up in everything and forget to take care of yourself. However, just like we prioritize booking a doctor or dentist appointment, we need to keep in mind the significance of prioritizing our mental health.

Coping Strategies 

Whether you are dealing with physical growing pains, or emotional/mental growing pains, there are numerous solutions to help you cope with your struggles. While physical growing pains often have more concrete solutions compared to emotional growing pains, here are some strategies that can help you with both: 

  • Stretching! – Stretching helps soothe your body and your muscles. You should make sure to stretch before and after playing a sport or partaking in any physical activity. If you don’t want to engage in any rigorous activities, but still want to get active, yoga is a great, relaxing option. Not only does it help with your physical well-being, but it can also benefit your emotional and mental health.
  • Use Heat! – Whether you are using a heating pad, taking a warm shower/bath, or drinking something warm, heat can make your body feel more relaxed and even help alleviate pain. So, if you are feeling sore or upset, try stepping into a warm shower or making your favorite tea with honey!
  • Write Down your Feelings! – As humans, we have the ability to feel so many different emotions at once, which can sometimes get overwhelming. Writing down what we do, how we feel, and what can help is an incredible coping strategy. So, grab a journal, find a pen, and let out all of your thoughts, feelings, and emotions!
  • Be Creative! – We spend so much time and energy on school, work, chores, and more, so it’s important to free up time to practice things that get our creativity flowing! When we dedicate time to the things we like to do, it can make us happier in life! Some examples could include coloring, crocheting, knitting, scrapbooking, building, drawing, or painting.
  • Prioritize Self Care! – We are constantly on the move, going from one task to another. Every now and then, however, it is important to put ourselves first. Whether it’s dedicating an hour of the day to relaxing and reading a book, or turning off all electronic devices and having a rest day, aim to do one thing each day that nurtures your well-being. Some more examples could include taking a long shower, doing skincare, meditating, taking a long walk, petting a dog, watching a comfort show—the list goes on!

My office hours are 10am-noon on Mondays and Wednesdays! These well-being appointments can help you with any of the dimensions of wellness (physical, emotional, intellectual, social, spiritual, financial, occupational and environmental). Well-Being Leaders can help students who are struggling with their growth and transitions through life! You can book an appointment with me here: https://www.uml.edu/wellbeing/well-being-leaders.aspx

Reflection on My “Wellness in Bloom” Comic Guide

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.

5 Highly Nutritious Foods to Promote Your Health

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

While I’m sure many of us have been encouraged to incorporate healthy foods, such as fruits and vegetables, into our diets, it is important to consider the specific benefits provided by the foods we consume, and the impact that they have on the well-being of our bodies. In this article, I will be discussing five highly nutritious foods, and some of the health benefits they offer.

  1.  Dark green leafy vegetables 

Some examples of these vegetables include spinach, leaf lettuce, kale, and romaine lettuce. These types of vegetables contain a high content of vitamins, minerals, and fiber, which can reduce the risk of obesity, heart disease, high blood pressure and mental decline. Research has also found that the carotenoids which give dark green leafy vegetables their pigmented colors can inhibit the growth of specific breast, skin, lung and stomach cancers. Furthermore, they are a great source of vitamin K, which can provide protection against inflammatory diseases and osteoporosis. 

  1. Fish 

Fish are loaded with protein, vitamins, and other nutrients which may help in reducing the risk of high blood pressure, strokes, and heart attacks. Salmon is a great source for omega-3 fatty acids, which are essential to our diet; these healthy fats provide several health benefits, such as reducing the risk of cancer. Fish also contain high levels of vitamin D, which helps to strengthen bones, and vitamin B2, which may reduce inflammation of nerves. Additionally, fish have been proven to contain wound healing properties, and their proteins (such as immunoglobulins) aid in defending the body against viral and bacterial infections. 

  1. Berries 

According to Eric Rimm, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, “On average, people who eat more berries seem to live a little bit longer.” Berries contain important nutrients, including potassium, magnesium, vitamins C and K, fiber and prebiotics (which help promote a healthy gut). Eating blueberries is associated with a reduced risk of developing type 2 diabetes. In addition, eating berries high in anthocyanins, such as blueberries and strawberries, can help regulate weight. Intake of berries is also associated with a reduced risk of heart attack and improved learning and memory. 

  1. Nuts & Seeds 

Nuts and seeds are known to be good sources of protein, fiber, vitamins and minerals. Since their fat content is not fully absorbed by the body, they can help to regulate body weight and provide protection against the development of heart disease and diabetes. These foods are also rich in phytochemicals, which act as antioxidants. Nuts in particular are considered to be a good source of vitamin E, which helps protect against cancer and osteoporosis. 

  1.  Avocados

Avocados, a personal favorite of mine, contain key nutrients, including healthy fats and fiber, as well as anti-inflammatory and antioxidant properties. They are rich in vitamin C, vitamin E, and vitamin B6, which promote a healthy immune system. Avocados also have a high potassium content; this is important to note because, according to the U.S. Department of Health and Human Services, potassium is considered a “nutrient of public health concern.” This is due to Americans’ lack of consumption of this mineral, which is critical for several bodily functions including those of the nervous system, as well as regulation of blood pressure. The high fiber content of avocados also promotes the growth of healthy bacteria, which is essential to a healthy digestive system. 

I hope you found this blog post to be helpful and informative, and that you are able to incorporate some of these health-promoting foods into your own diet! 

References: 

https://www.healthline.com/nutrition/leafy-green-vegetables#kale

https://extension.wvu.edu/lawn-gardening-pests/news/2023/03/01/leafy-greens-arepacked-with-vitamins#:~:text=The%20vitamin%20K%20of%20dark,osteoporosis%20a nd%20preventing%20inflammatory%20diseases

http://www2.ca.uky.edu/agcomm/pubs/FCS3/FCS3567/FCS3567.pdf 

https://pubmed.ncbi.nlm.nih.gov/34455321/#:~:text=Fish%20is%20proven%20to%20 possess,%2C%20cardioprotection%2C%20and%20hepatoprotection%20properties. 

https://www.hsph.harvard.edu/news/hsph-in-the-news/fresh-berries-are-among-the-h ealthiest-foods-you-can-eat/ 

https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds#

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9455928/#:~:text=There%20is%20a ccumulating%20evidence%20suggesting,health%20and%20immune%20system%20mo dulation. 

https://www.healthline.com/nutrition/avocado-nutrition#gut-health

https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits#5