Category Archives: Spiritual Health

SPIRITUAL HEALTH

Seeking harmony and balance by exploring meaning and connection. Understanding your core values, how you make meaning of what happens to you, and what provides you with comfort and relief.

Starting Your Day Fresh and Energized

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

Starting your morning on the right note is essential for having a stress-free day. Even if you’re not a morning person, I’ve discovered that having a planned daily routine makes you eager to wake up. The day can be busy, loud, and chaotic, but maintaining a daily habit can help ground you and provide energy for the day. 

Many people struggle to get up when the alarm rings, causing them to rush through their morning routines. People also often skip a healthy breakfast or grab something unhealthy, leaving them unprepared physically and mentally for the day ahead.

Starting your morning on a positive note is essential for good health; establishing a self-care routine in the morning sets the stage for a great day. Once you experience the benefits of a morning routine, you’ll look forward to waking up each day.

Here are a few tips to add to your morning routine:

1. Wake up at least 2 hours before your expected time

If your day normally starts at 9 am, I advise getting up around 6 am or 7 am every morning. This means going to bed the night before at least 2 hours earlier than you normally do. If you’re a person who loves to hit the snooze button and go back to sleep, try charging your phone away from your bed. That way, you won’t be tempted to snooze back to sleep. Waking up earlier than anticipated empowers your body, allowing you to breathe deeply and prepare for your day at a relaxed pace. This intentional start ensures you’re ready to tackle your day with confidence and focus. 

Tip: If you like to work out in the morning, I advise waking up a little earlier than 2 hours. 

2. Practice good oral hygiene

Brush your teeth and clean your tongue before eating or drinking. Overnight, your mouth accumulates leftover food particles and waste, particularly on your tongue. Unhealthy microbes thrive in the warmth of your mouth while you sleep, so cleansing your mouth in the morning can help remove these toxins and impurities before you start your day.

For more info on this topic: https://www.healthline.com/health/should-you-brush-your-teeth-before-or-after-breakfast#why-before-breakfast

3. Hydrate and nourish your body:

When you sleep, your body is fasting, so it’s important to restore nutrients and energy in the morning. Hydrating helps eliminate toxins and reduce disease risks. Nourish yourself with whole grains, proteins, healthy fats, dairy, and fruits. 

If you’re looking for ideas, here are some easy and healthy breakfast recipes: https://www.goodhousekeeping.com/food-recipes/easy/g871/quick-breakfasts/

4. Find peace through meditation and spirituality

Meditation is a practice that involves focusing and clearing the mind using various mental and physical approaches. It can help reduce stress, improve concentration, and boost general well-being. For spiritual people, including meditation in their morning practice, can help set a positive tone for the day. In the morning, you might engage in practices that are meaningful to you, such as reading religious books, praying, or practicing gratitude.

Challenge yourself to try one of these practices every day. Starting slowly and building a routine over time will help you accomplish your goals and allow you to feel more energized each morning. If you’re having trouble managing your mornings or would like to discuss ways to improve your daily routine, book an appointment with me here: https://calendly.com/faith_kollie/well-being-meeting.

Yoga for Improving Mental Health

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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.

The Power of Positive Self-Talk

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

Have you ever caught yourself saying something along the lines of “I’ll never be able to get this right” or “I’m such an idiot”? I’m sure we all have. But, have you ever considered just how much these phrases we casually throw at ourselves actually shape our reality? What if instead of feeding into your negative thoughts, you flipped the script and started telling yourself, “I’ve got this!” or “I’m totally capable of figuring this out”? 

The words you say to yourself are the seeds of your life – plant bad seeds and you will be full of insecurities and self doubt, but plant good seeds, and you will start blooming.  

What is Self-Talk?

Self-talk is both the internal and external dialogue we have with ourselves every day. When we consciously choose to speak to ourselves in an uplifting and positive way, it can help change our outlook on ourselves and boost our confidence, creating a happier reality.  

The problem with negative self-talk is that it can manifest negativity into your life. If you constantly tell yourself that you’re not good enough, you will eventually begin to believe it, which limits your confidence and reinforces negative beliefs about yourself. 

Why It Works 

Your brain believes what you tell it repeatedly. It might sound a bit crazy, but there is science to back this up. Scientists refer to the brain’s ability to change as  “neuroplasticity,” meaning you can form new patterns in your brain if you keep thinking a certain way. Basically, there is scientific proof for the phrase “fake it till you make it.” 

To learn more about this mechanism, read this article: https://www.sciencedirect.com/science/article/abs/pii/S1469029208000642

Incorporating Positive Self-Talk Into Your Daily Life

Incorporating positive self-talk into your daily life is much easier than you might think. 

Something I personally found helpful when getting started was daily affirmations. For example, try to begin every morning with something as simple as a smile in the mirror and a statement like “I can do this”, “I am capable”, or “Todays gonna be a good day.” Doing this can help set the tone for your day and allows you to leave the door with a clear mind. 

At first, you might feel a little silly, but, as you keep doing this, it becomes a part of your morning routine and you won’t even think twice about it. 

If you want to get further into affirmations, look into affirmation decks! You can purchase them online or in bookstores. They are a simple, yet powerful tool for building a positive mindset. You can pick a card from the deck every day, each with a different written affirmation on it. These cards can provide you with daily reminders to stay calm, confident, and positive.

You can even make your own affirmation cards by looking up some affirmations online and making your own cards! Get crafty with it! 

As you start your own journey with positive self-talk, don’t forget to do what works best for you! Remember, small steps are better than staying still.

All love,

Sydney

How Arts Became a Beacon of Hope for Me

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

My development of love for the arts was not linear. My parents left Iraq during the war in 2008 and moved to the United States. While most children’s earliest memory likely involves playing or socializing, mine is of my parents telling me, at three years old, that we had to move. 

Moving to the United States brought safety, but also challenges. I was not only a member of a minority group, but I also had an accent, looked different, and struggled academically, which made me develop low self-esteem and isolate myself. These circumstances may seem cruel, but I have always lived by the quote, “Rejection is redirection.” My differences allowed me to become more resilient and hardworking. Whether it was school, socializing, or learning English, none of which came easily, I learned to adapt and overcome these challenges. 

Being an outsider gave me a different lens through which to see the world, strengthening my dream ability. Growing up, I often put on shows with my friends and recreated plays or MTV music performances. My father worked three jobs to support us in our transition, even cycling miles to work, so my parents were too busy trying to survive to sign me up for extracurricular activities or theater courses.  

When starting college, I took Acting 1 as a fun elective, but I soon realized how much I loved it. I treasured the opportunity to take a script and create a character using tone, pace, and body language to tell a story. My favorite moment from Acting I was when my class read the play Cherry Orchard and had to recreate a scene with a modern interpretation without changing the dialogue. I played the character of Tuzenbach as if he were the president of a fraternity. Playing a character from a different perspective transformed me, so I incorporated a cheesy smile and put on a “Cali frat boy” voice.  

I subsequently enrolled in a directing workshop course. This challenging class required students to recruit actors and direct scenes independently. I had to perform “echo listens,” which involved showing instead of saying, showcasing the power of using one’s tone and physicality as an actor. Through trial and error, I also learned the importance of carefully selecting actors. 

Directing is not teaching, as it is within the actor to find answers, and as a director, you are more of a compass than a map. Learning to be a compass for other actors encouraged me to use my fellowship scholarship to create an assistant director position for UML’s Spring 2024 play, Mechonaly, by Sarah Ruhl. 

After realizing that acting and directing were my passions, I expanded my horizons by enrolling in play production and set design classes. Although being a scenic artist was not an aspiration of mine, these courses enhanced my skillset as a theater artist. The assignments were open-ended, which improved my critical thinking skills. For our set design finals, we had to create a scene using only the materials that were around us, such as book covers, toothpicks, and straws, to construct walls and furniture. This taught me that theater artists must be adaptable in working with available materials, trusting their intuition, and not relying on others to do their work. As with most lessons, I had to learn the hard way how important it is to pay close attention to small details, such as measuring the window to ensure its dimensions matched those of the theater wall.

In one of my other classes, World Theatre, we learned that the style of theater varies among different countries. I may be biased, but I loved analyzing Middle Eastern theater play. As part of this class, I conducted a presentation in which I talked about the use of wit and humor throughout the history of Middle Eastern theater. When I began taking theater classes, I felt smart for the first time. In other fields of study, there seemed to be right and wrong answers, but in theater, there was never a single correct answer; instead, there were endless possibilities for answering a question.

Throughout school, I worked full time as a childcare group leader to help pay for my classes. While working there, I witnessed kids having outbursts and feeling alone, the same way I did when I was a kid. So, I researched fun theater games and applied what I was learning in college to my approach to caring for the kids. The kids were jovial and began connecting with one another soon after, demonstrating how I had created new outlets for them to express themselves. Without my theater course experience, I would not have been able to make this impact. This job experience further qualified me for the opportunity to work as a teacher at the Arlington Center for the Arts, where I taught drama and creative movement.

The experiences I have gained throughout college made me who I am now. It’s been a wild ride full of many experiences, each one adding something special to the picture of my life. From when I was young and beginning my journey with the arts, to taking on various leadership roles as I got older, every moment helped me grow and understand the world better. As I got deeper into the arts, I wanted to take on new challenges.  

Moving forward, I cannot wait for not only what the world has in store for me, but also the arts.

How to Stand Up For Yourself

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By: Fahad Alden, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

We learn a lot in school—how to do math, how to read, and how to write in cursive (which, sorry, Ms. Curro, I still can’t do). But one thing we don’t learn is how to stand up for ourselves.

Over the years, I’ve learned a lot beyond how to give the perfect handshake or how most meetings could’ve been emails. The biggest lesson I’ve learned as an adult? The importance of standing up for yourself.

I could tell you about all the lessons I had to learn the hard way, but here’s the most important one: the importance of standing up for yourself because no one else is going to. When we are young, we are often told not to be bystanders and to stand up for others. I’ve noticed, however, that as we get older, this message gets lost in translation, leaving it up to us to stand up for ourselves. 

The first step to learning how to stand up for yourself is to start by identifying your needs and what you won’t tolerate. Knowing your boundaries helps you stay firm in what you will and what you won’t accept from others. For example, I can handle some dark humor, but putting down my interests or throwing me under the bus for something that wasn’t my fault? That’s where I draw the line. I have the right to decide what I tolerate, and by knowing my boundaries, it becomes easier to enforce them. 

It is important to not let others decide your boundaries for you. I had someone in my life that bullied me for years on end, and when others told me to brush it off, it only made things worse, as that person felt entitled to continue their behavior. It also led me to engage in this negative behavior myself, which was not healthy for me. It is important to prevent yourself from reaching a point where you are adding gas to the fire. 

Before you confront the issue, take time for yourself to reflect and prepare what you will say. I’ve never been someone who can talk slowly or calmly when angry—it’s just not in my nature. I’m Iraqi, so I have that fire in me for sure; we’re passionate people… we speak with our hands, we hug, we kiss, and most importantly, we are passionate about injustice. 

Knowing this about me, I try to take a day for myself before I decide to work a situation out with someone. So, I take a moment, calm down, and then explain the situation to them in a reasonable tone. Whether the topic is crude jokes or money owed, expressing why something was hurtful is the most important part. Focusing on “I” statements reassures the person I am speaking to that I am not attacking them, but rather trying to open the dialogue. 

When preparing a message, remember to always be honest. Being real with yourself and others can lighten the load. For example, someone once snapped at me because they were having a bad day. They apologized, and I thanked them for that, but I didn’t say it was okay. It’s never okay to take your frustration out on someone else, and I did not want to enable this behavior by deeming it okay. Transparency is a value I hold close to me, so I try to practice it in my everyday life. 

Don’t say something is fine if it’s not and then explode later. Treat others the way you want to be treated. Easy.

If this article spoke to you, take some time to read through the rest of our blog posts – you might discover another story that speaks to you.

Image: https://www.yourtango.com/

Embracing Your Inner Superhero

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

Hi there! I’m Shaili Patel, one of your Well-Being Leaders here at UMass Lowell. As a senior Biology major with a Pre-Med concentration, I’ve spent a lot of time juggling classes, lab work, and enough coffee to fill a small pond. Along the way, I’ve also had the joy of being a Peer Tutor, Learning Assistant, Orientation Leader, Lab Assistant, and, of course, your go-to Well-Being Leader.

Now, let’s talk about something that’s close to many of our hearts: self-confidence and self-love.

These two topics can feel like mythical creatures, like unicorns, or, like those legendary 8-hour nights of sleep. But, just like any superhero story, these powers are hidden within all of us, waiting for the right moment (or a really good motivational playlist) to emerge.

Self-Confidence: The Superpower You Didn’t Know You Had

Self-confidence is that inner voice that tells you, “yes, you can totally nail that exam!” — even when you’re low-key panicking on the inside. It’s not about being perfect; it’s about knowing you’re capable. I get it, between assignments, labs, and trying to maintain a social life (or, you know, Netflix), it’s easy to doubt yourself.

But think about it this way: every small win counts. Did you make it to class on time today? Boom! That’s a win. Managed to answer a question in class, even if your voice cracked a little? Double boom! Being confident isn’t about never being afraid; it’s about showing up, cracks and all, and saying, “I got this.” And trust me, you do!

Self-Love: Treating Yourself Like Your Best Friend (Because You Are)

Here’s the thing: you’re stuck with yourself for life. So, it’s a good idea to treat yourself with the same kindness and understanding you’d give to a friend. Self-love means not beating yourself up when things don’t go perfectly (looking at you, Organic Chemistry), and recognizing that taking a break is part of success, not a sign of failure.

You wouldn’t tell your best friend, “you’re terrible at this, and you’ll never be good enough,” so why say something like that to yourself? Newsflash: you’re pretty awesome. You’ve made it this far, haven’t you? That’s proof enough that you’ve got some serious resilience.

The Half-Full Glass of Life

As someone who loves to see the glass half full (preferably with iced coffee), I’m here to remind you that perspective is everything. College life can be tough, no doubt about it. But it’s also an adventure — a time to learn, grow, and sometimes laugh at your mistakes (like that time I signed up for an 8 AM class. Never again.)

So, let’s make a deal: the next time things get tough, take a breath, give yourself a mental high-five, and remember you’re a superhero in training. Self-confidence and self-love aren’t about having it all figured out; they’re about showing up, trying, and remembering that you’re more than enough — even on the days when you feel like a potato in sweatpants.

You’ve got this. Now go out there and be your amazing self, because the world (and UMass Lowell) needs you at your best — which, in case you forgot, is pretty darn incredible.

P.S. Don’t forget to hydrate. Superheroes drink lots of water. Or iced coffee. Both count.

Your friend,

Shaili

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.

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

Ramadan and Spiritual Wellness

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

Ramadan

Ramadan, the holy month in the Islamic lunar calendar, holds special significance for Muslims as they engage in a daily fast from sunrise to sunset, refraining from food and drink. Starting this year on March 10th, with the inaugural day of fasting on March 11th, Ramadan stands as one of the five core pillars of Islam.

This fasting ritual goes beyond mere abstention; it serves as a profound form of worship, enabling Muslims to rejuvenate spiritually, strengthen their religious awareness, and intensify their devotion to God. By consciously restraining their desires throughout daylight hours, individuals embark on a transformative journey, initiating and concluding each day with prayer and worship. The fast encourages mindfulness and appreciation for blessings, as Muslims express gratitude to God. Enduring abstinence fosters a heightened awareness of the scarcity of essential elements like food and water in different regions.

Moving beyond its religious aspects, Ramadan inspires Muslims to instigate positive changes, cultivating habits that extend beyond the holy month. This involves avoiding sins such as lying and backbiting, promoting virtuous conduct, and contributing to personal development.

Recognizing the broader significance of fasting, individuals from diverse faiths adopt this practice for reasons such as religion, health, spirituality, and more.

~~~

Spiritual Well-Being

However, spiritual wellness does not necessarily include religion (though it can). Spiritual wellness is defined as striving for equilibrium and unity through an exploration of significance and connection, delving into your fundamental principles (morals and ethics), deciphering how you interpret life events, and identifying what gives you comfort and relief.

Some goals to work on your spiritual well-being can be:

  • Ponder and explore your personal values. 
  • Ask questions to understand and clarify those values. 
  • Gain awareness of how life experiences shape and alter your values. 
  • Recognize variations in the values of others. 
  • Seek meaning in your life. 
  • Foster integrity by aligning your actions with your values.

Sources:

  1. https://yaqeeninstitute.org/what-islam-says-about/ramadan 
  2. https://www.uml.edu/wellbeing/dimensions/spiritual.aspx
  3. https://www.northwestern.edu/wellness/8-dimensions/spiritual-wellness.html#:~:text=Spiritual%20wellness%20is%20defined%20as,may%20not%20involve%20religious%20activities.  

Standing Tall: My Journey Against Peer Pressure

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

As I stepped onto UMass Lowell’s campus for the first time, a whirlwind of excitement and anticipation surrounded me. The prospect of newfound freedom and endless possibilities seemed exhilarating, but little did I know that along with this newfound independence would come relentless pressure.

The first few weeks passed in a blur, between orientation events and late-night dorm room gatherings. It wasn’t long before I found myself surrounded by peers who seemed to effortlessly navigate the social scene, their confidence fueled by the allure of alcohol and drugs.

At first, I brushed off the subtle hints and invitations, eager to find my place without compromising my values. But as the days turned into weeks, the pressure to partake in the party culture became increasingly difficult to ignore. It seemed like everywhere I turned, there was another invitation, another opportunity to join in and let loose.

I watched as friends and acquaintances succumbed to the temptation, their inhibitions melting away with each sip of alcohol or puff of smoke. Part of me longed to join them, to shed my reservations and immerse myself in the euphoria of the moment. But deep down, I knew that giving in would betray the principles I held dear to.

As the pressure mounted, I found myself grappling with doubt and uncertainty. Was I missing out on the quintessential college experience by abstaining from alcohol and drugs? Would I ever truly belong if I didn’t conform to the expectations of those around me?

But then, in a moment of clarity, I realized that my worth wasn’t defined by the choices I made or the substances I consumed. My strength lay in my ability to stand firm in the face of adversity, to chart my own course despite the prevailing currents of peer pressure.

I chose to stay away from peer pressure for several reasons:

Personal Values: I have strong personal values that prioritize health, safety, and integrity.

Academic Goals: Maintaining focus on my academic goals is paramount, and avoiding substance-use helps me stay on track.

Long-Term Well-Being: I recognize the long-term consequences of alcohol and drug abuse and prioritize my physical and mental well-being.

Self-Respect: By staying true to myself and my principles, I cultivate a sense of self-respect and self-confidence.

Positive Relationships: Surrounding myself with friends who respect my choices fosters genuine and positive relationships.

Legal Concerns: I am aware of the legal ramifications of underage drinking and drug possession and choose to avoid legal trouble.

Role Model: I aspire to be a role model for others and demonstrate that it’s possible to have a fulfilling college experience without succumbing to peer pressure.

With such considerations in mind, I began to assertively decline invitations to parties and gatherings where alcohol and drugs were the focal point. I surrounded myself with friends who respect my decisions and support my journey, finding solace in their unwavering encouragement.

As time went on, I discovered that there were countless ways to find joy and fulfillment in college beyond the confines of substance use. From hiking adventures to late-night study sessions, I embraced each opportunity to connect with others and create meaningful memories.

Looking back on my college experience, I am filled with pride knowing that I stayed true to myself in the face of adversity. While the allure of peer pressure may have been strong, it was no match for the strength of my convictions and the support of those who stood by my side.

Today, as I reflect on the journey that brought me to where I am, I am grateful for the lessons learned and the person I have become. Standing tall against peer pressure was no easy feat, but it was undoubtedly one of the most rewarding decisions I have ever made.