Category Archives: Physical Health

PHYSICAL HEALTH

Getting enough sleep, diet, and exercise, and staying safe and healthy. Pursuing regular movement, a nutritious diet, adequate sleep, and practicing consistent preventative behaviors.

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.

5 Highly Nutritious Foods to Promote Your Health

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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

Improve Your Well-being

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

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

  1. Social Self-Care

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

Questions to consider:

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

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

Questions to consider:

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

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

Questions to consider:

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

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

Questions to consider:

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

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

Questions to consider: 

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

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

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

 – Sabrina Romanoff

The Transtheoretical Model of Behavior

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

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

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

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

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

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

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

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

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

 References:

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

Navigating Coffee Consumption in College

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

In college, coffee often becomes a staple in our daily routine, serving as an important source of energy and focus. However, the relationship we have with coffee can significantly impact our overall well-being. It’s important to find a good balance in drinking coffee, this way, you can enjoy its deliciousness and benefits without drinking too much and facing problems.

The advantages of moderate coffee consumption are clear: improved concentration, alertness, a potential mood boost, and protection against Type 2 diabetes. However, excessive intake can lead to negative effects like sleep disruption, increased anxiety, and dependence. With such knowledge, I have compiled some helpful suggestions to minimize these negative effects:

Strategies for Balanced Coffee Consumption

  1. Timing

Consuming coffee late in the day can interfere with sleep. Limit coffee intake to the morning and early afternoon to avoid sleep disturbances.

  1. Quantity

Keep track of how much coffee you’re consuming. A standard cup is about 8 ounces, which can quickly add up in larger servings.

  1. Be Mindful of Additives

Adding too much sugar and cream can reduce the health benefits of coffee. Choose to add just a little to keep your coffee healthy.

  1. Listen to Your Body

Individual reactions to caffeine vary. Pay attention to how your body responds and adjust your intake accordingly.

  1. Seek Alternative Energy Sources

Don’t rely solely on coffee for energy. A balanced diet, regular exercise, and adequate sleep are essential for maintaining energy levels.

Coffee can be a beneficial part of your college experience if consumed wisely. Understanding how to balance your coffee intake can help you enjoy its benefits while avoiding the drawbacks. By implementing these strategies, you can maintain a healthy relationship with coffee throughout your college years.

Additionally, there’s a perk for taking care of your well-being: students who meet with a Well-being Leader can receive a Starbucks voucher. It’s a great incentive to engage in a conversation about your health and well-being, plus you can enjoy a coffee on us!

Types of Breaks to Help With Studying

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

As the semester is approaching an end, it is important to keep up with assignments and all that comes your way. Breaks are essential in keeping you refreshed and maintaining that momentum to finish your semester off strong. When deciding to take a break from studying, it can help to start by asking yourself, “What do I want out of my break?” Does it help you relax? Does it excite or challenge you? Effective breaks are important and will leave you feeling revitalized and motivated to study. 

There are four different types of breaks that may help when you need to take your mind off studying: 

  1. Get creative. 

Creative activities come with many potential benefits. They can help you improve your memory, exercise your right brain, give your prefrontal cortex a break, and help your brain produce dopamine. Some suggestions may be:

  • Setting a new goal
  • Learning something new
  • Allowing yourself to daydream
  1. Move. 

All types of movement are a great way to take a break. Moving around and completing a small task helps build productivity and motivation to continue studying. Moving around also improves alertness and attention span. Sometimes changing the setting you are in during a study session can help avoid boredom and produce calming effects. Some activities you can try are:

  • Changing your environment
  • Completing a small chore
  • Going for a walk
  1. Nourish your body and mind. 

Taking care of your body and mind is essential to foster a productive study session. Its many benefits include stress relief, increased productivity, and increased attentivity. This is my favorite type of break to take! As a pre-med student, most of my time is devoted to studying and completing assignments. I find the nourishment of my body and mind crucial to helping me excel in my academics. Naps have to be my favorite. Some ways I would suggest accomplishing this type of rest may be:

  • Meditating
  • Taking a power nap
  • Listening to music
  • Having a snack
  1. Socialize. By socializing with other people, you create a positive emotional state for yourself. You feel socially connected to others and can take your mind off studying for some time before getting back into the game. Some ways you can utilize your break to socialize may be:
  • Calling a friend or family member to catch up
  • Going to the dining hall to meet up with friends

Overall, taking breaks in between studying is important in maintaining your well-being. As students, we need to prioritize breaks between studying and classes to allow our bodies and brains to reset and avoid burnout. Taking care of yourself is top priority!

Living With Anxiety

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By: Julia Yeadon, College of Fine Arts Humanities and Social Sciences Well-being Leader

Imagine this: your palms are sweating, your heart racing, your chest tightening, throat closing, fighting for a breath of air – This is the experience of many individuals struggling with anxiety that deeply impacts their quality of life. When asked what anxiety is by someone who has not lived with it, I struggle to fully capture its daunting and exhausting qualities with a simple definition. It feels different each day. Some days are easy to manage and other days feel impossible to get through. Some days it feels like constant worrying and tension. Other days feel so intense with fear that it is inescapable. Some days a multitude of triggers stack on top of one another until everything comes crumbling down. Other days the worrying and fear have no clear reason. 

I have struggled with anxiety since elementary school. I remember the constant stomach aches and intense feeling of worry that kept me up every night. I remember experiencing sudden rushes of anxiety when leaving the house and when a test was placed in front of me at school. I remember avoiding the people and things I loved because I thought it would prevent an anxiety attack. I still experience most of this today.

For many years, I accepted that life would always be difficult with anxiety. I accepted that sometimes I would need to cancel plans to avoid social situations and hide at home where I felt most comfortable. I accepted not going to the mall, not going to that birthday party, not going to that concert, not living my life as I should have been all along. For those in the same place I was years ago, I want to tell you that life can be just as beautiful with anxiety, but it takes some work and consistency. Oftentimes, this may mean therapy, medication, or both, but there are also a number of self-help tools that can limit the symptoms as well. I would like to share some of those that I have learned over the past few years (many of which I discovered in college):

  1. Avoid caffeine and alcohol.

I love my morning coffee, but I notice that days where I have more than one coffee or consume other caffeinated beverages often increases my anxiety. You don’t need to completely cut coffee out of your diet, but consider the amount of caffeine you are consuming and decaffeinated options during more difficult days. In addition, days where I am experiencing more intense levels of anxiety are often worsened by consumption of alcohol. Try eliminating or decreasing caffeine and alcohol intake to see how this can affect your anxiety.

  1. Try meditation and breathing exercises.

During the start of college, I experienced a spike in my anxiety. I was having anxiety attacks more often and struggled to control them. I struggled to sleep as worries rushed through my mind the second my head hit the pillow each night. I was desperate to find anything that helped. I remember searching online for ways to ease an anxiety attack and I found meditation videos on YouTube. Thus, I began listening to short videos before bed and whenever I began to feel symptoms of an anxiety attack arise. I also found breathing techniques during my search, suggesting the 3-3-3 technique, in which you breathe in for 3 seconds, hold for 3 seconds, and release for 3 seconds. I recently tried yoga (which includes components of both meditation and breathing exercises) and have seen significant improvement. The thought of this sounded silly and useless at first, but I found that I can control my thoughts and my breathing.

  1. Stay active in your mind and body.

During my sophomore year of college, I began consistently weightlifting at the gym and felt immediate relief from anxiety. Physical exercise can look many different ways – running, going for walks, riding a bike, swimming, dancing, basketball, pilates, or yoga. Whatever way (or ways) you enjoy most, try to do it daily. Staying active physically decreases tension, relieves stress, and releases endorphins that enhance your mood. In addition, it is important to allow your mind to be active. Many individuals try to cope with their anxiety by pushing away worrying thoughts, and while distracting yourself can help temporarily, many of these thoughts return later on. Instead, try writing down these thoughts. After writing them down on a piece of paper, crumple it, tear it up, or burn it (safely, of course) to help yourself let go of these worries.

  1. Use the ice trick.

When I first started college, all I knew about easing anxiety attacks was to focus on breathing until one of my roommates shared a trick with me as she noticed me experiencing an anxiety attack one day. She took two ice packs from the freezer and held one to my ankle and the other to the back of my neck. Within seconds, the anxiety attack had passed. I asked her how it worked and she explained that the brain shifts focus between the two separate areas of the body, distracting the mind from the feeling of panic. This trick has yet to fail me.

  1. Don’t let yourself hide.

I have struggled with this for as long as I can remember, and, unfortunately, I sometimes still succumb to the idea of comfort through being alone in my own space. I often feel that when I am anxious, being in social settings will be too overstimulating, and, even worse, I fear experiencing an anxiety attack in public with nowhere to hide. But, I began forcing myself to attend those plans I had with my friends and I soon realized that surrounding myself with those who I love actually eases my anxiety. I also found that many of my friends live with anxiety too and could share what helps them. It saddens me to realize how much I have missed out on throughout the years due to my anxiety. Some days, I still choose to cancel plans and stay at home, but I try my best to allow the thought of missing out on making memories with loved ones to push myself to follow through with plans. 

If there is one thing you take from this, please know that your anxiety does not have to control you. You have the power to live a happy and fulfilling life despite the challenges that come with anxiety. While the suggestions above derive from my personal experiences, there are many other individuals eager to help. Please view a list of on-campus resources below to help you gain control of your anxiety:

Don’t Let Winter Get You Down

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

Since childhood, I remember worriedly watching as we came closer to the end of the year. Winter, sadness, and expecting the cold both outside and inside. Predictably, it’s very common to feel unmotivated, unsatisfied, and unhappy each winter.  

The reasons behind winter sadness are mysterious, the lack of light since the days are shorter, deficiency in Vitamin D3, the start of school again, and a decrease in activity may all play a role. But just because it’s cold doesn’t mean we can’t continue spending time outside. 

Even if it’s bitterly cold, the beauty of nature is incredibly healing and helpful for putting things back into perspective. Try new outside activities that you can only do during winter! If you find an activity you love, maybe you will want every winter to come to do it again. Go skiing, ice skating, snowboarding, or sledding. There are also other indoor activities such as roller skating or bowling. Try to keep yourself active. As long as you continue to move your body, you are taking a big step toward feeling better bonus points if you are outside in the fresh air. The university also offers Outdoor Adventure Programs (OAP) during the winter. You can look through the website and see something you might like:   https://www.uml.edu/campusrecreation/programs/outdoor-adventure/.

If you just want to stay at home and watch some movies or read a book, it’s completely okay to stay in your pajamas all weekend, even more, when you are feeling low. But if you want to change that feeling, it’s helpful to fight that negative mood with simple actions. In this case, taking a long shower and putting on comfortable and attractive clothing can be energizing and reset our moods. It is also extremely helpful for making us feel like productive human beings moving in the right direction.   

Take it easy. If you feel like laying on the couch and binging shows—whatever is going to feel good right now with minimal effort—then just do it. Just don’t let the winter get you down for a long period of time because, remember, it’s not going to last forever.   

“When things get harder, if you still have choices, ideally, you make that harder choice.” says psychologist Vaile Wright, senior director of healthcare innovation at the American Psychological Association. 

References:  

10 Ways to Beat the Winter Blues | Psychology Today

Practicing Self-Love This Valentine’s Day 

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

Valentine’s day isn’t just about lovers expressing their affection by exchanging cards, flowers, and candy, and having romantic meals in restaurants. Nonetheless, it is a day to show extra love and appreciation for those who you care about, and that should include yourself. It all starts with yourself. I really believe that love starts from within and that your capacity to love someone else is largely driven by your capacity to love yourself. What I mean by that is you cannot give something that you are unfamiliar with yourself. Self-love allows you to love others because you know how to care for yourself. I think loving yourself and loving others goes hand in hand. If you develop inner contentment and wellbeing, you can naturally strengthen your relationship with others.  

Practicing self-love offers many benefits for your body and mind. Self-love helps you overcome insecurity. When you practice self-love, you become more forgiving of your flaws and accept your imperfections as something that makes you unique. People who love themselves are more confident and self-assured. Self-love can also encourage personal growth and self-improvement. You are more aware of your flaws and areas of improvements that you can actively work on to better your overall wellbeing. There are 8 dimensions of wellness that you can concentrate your efforts on: emotional, physical, occupational, social, spiritual, intellectual, environmental, and financial. Self-love also allows you to be at peace with yourself as you let go of negative self-talk, self-doubt, and self-criticism, and bring in positivity and happiness.  

I like to schedule “me time” at least once a week where I have one commitment, which is to myself. My self-care routine typically consists of putting on some relaxing music, doing a face mask, doing my eyebrows, and finishing it off by applying some oils and moisturizer. I also have days where I feel lonely and would enjoy the company of others, so I typically travel to Boston and catch up with some friends or go for a stroll around the seaport area.  

This February 14th, pamper and treat yourself to your own curated self-care routine. If you have nowhere to start, you can start by using positive affirmations, which are statements and phrases that replace negative self-talk with positive thoughts. Below are some powerful self-love affirmations you can use on Valentine’s Day. You can repeat these statements out loud or write them down in a journal. Personally, I like to make sticky notes of some of my favorite affirmations and stick them on my dressing table mirror, so they serve as constant reminders to think positively while I’m getting ready.  

  1. I am perfect, just the way I am. 
  1. I am constantly growing, evolving, and becoming my best self. 
  1. I am a constant work in progress. 
  1. I am proud of who I am becoming. 
  1. I am learning to love myself more every day. 
  1. I accept my failures, but they do not define me. 
  1. I am not less for making mistakes. I am more because I learn from them. 
  1. My goal is progress, not perfection. 
  1. I am worthy of love, with my flaws and all. 
  1. I will treat myself with the kindness of a friend. 
  1. My imperfections make me unique. 
  1. I will not apologize for being me. 
  1. I will set my boundaries and reinforce them. 
  1. My body does not determine my worth. 
  1. I will accept my body the way it is today. 
  1. I care for my health, not for my body to look a certain way. 
  1. I am grateful for this mind, body and soul. 
  1. One bad day does not make me a bad person. 
  1. I will send love to my worries and doubts. 
  1. I will let go of things that no longer serve me. 

Resources: 

https://blog.journey.cloud/valentines-self-love-affirmations/

Naps: Beneficial or Detrimental? (Answer: It Depends)

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

It is often joked that college students fall asleep and can take a nap anywhere. In warmer weather you’ll find students lounging on the grass or in  hammocks. Commuters rest in their cars. Have you ever just put your head down in the library and accidentally drifted asleep? And let’s not get started about those who fall asleep in class. Most of the time, these naps are well deserved. 

But what about when there’s an assignment due soon and we procrastinate by taking a nap? What about when we say we’re going to take a short nap but end up sleeping for two hours? Do you recall the feeling when you wake up from a nap and actually feel worse than when you fell asleep? You may feel groggy and disoriented. There’s actually a word for that. 

Sleep inertia refers to a transient state of confusion and a decrease in both cognitive and emotional functioning following the act of waking up from sleep. Individuals may experience delayed reaction times, impaired short-term memory, and a reduced pace in cognitive processes such as thinking, reasoning, remembering, and learning. Typically, sleep inertia only lasts for between 30 to 60 minutes, although its duration may extend for a longer period in instances of sleep deprivation, a condition commonly observed in numerous college students. Research shows that sleep inertia can even last for two hours. So, if you take a nap in the late evening or at night, you may remain groggy and choose to go back to sleep for the rest of the night instead of working on your assignment (I’m sure most of us are guilty of this). Remember when you said you’d go to sleep and wake up earlier in the morning to finish the work, but that didn’t happen because you couldn’t get up in the morning? Two words: Sleep inertia. Just do the assignment the day before and your future self will thank you. 

Additionally, as we all know, naps can interfere with sleep at night. Typically, it is the longer naps that interfere with the nighttime sleep quality. Napping after 3 p.m. is more likely to interfere with nighttime sleep. If you already experience insomnia or poor sleep quality at night, then napping can actually worsen these problems. 

So how do you take a proper nap? And I’ve mentioned the cons, but what are the benefits? A productive nap is a short nap. It is suggested to aim for 10 to 20 minutes. As mentioned before, it is better to take a nap in the early afternoon before 3:00 p.m. To achieve a high-quality sleep, it is essential to nap in a quiet, dimly lit environment with a moderate room temperature and minimal distractions. And be sure to give yourself time to wake up before doing activities that require a swift, cohesive or important response, such as completing a quiz. 

Benefits of napping (if done properly) include:

  • Relaxation and reducing stress
  • Diminished tiredness
  • Heightened vigilance
  • Enhanced mood
  • Improved overall performance, including faster reaction time and enhanced memory
  • Can be good for the heart (by reducing stress). A study revealed that individuals who took a nap lasting 45 to 60 minutes exhibited reduced blood pressure levels following exposure to mental stress
  • Taking short naps combined with moderate exercise can actually improve nighttime sleep

So next time you’re thinking about taking a nap, I hope you consider why you’re taking a nap, when you’re taking it, and how long you’re taking it for. Really ponder that nap and make an appropriate decision. Be sure to set an alarm to wake you on time. If you’re napping in a public place, especially in the library, make sure your alarm volume is low. 

Happy napping, Riverhawks!

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319 
  2. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod7/03.html#:~:text=Sleep%20inertia%20is%20a%20temporary,reasoning%2C%20remembering%2C%20and%20learning. 
  3. https://www.webmd.com/a-to-z-guides/ss/slideshow-health-benefits-of-napping