Dealing with Summer Anxiety

Posted on 18 April, 2023 by hannah_monbleau@uml.edu

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

Summer is supposed to be about fun right? For a lot of us, that’s not entirely true. Many of us feel the need to be productive during the summer. We view summer as the time to be able to get new experiences without worrying about classes and the additional stresses that come with the academic year. However, when summer starts to crawl near, the summer anxiety starts to hit. What am I doing this summer? How can I get the most out of it? I have so much I need to do, how can I do it all?

Summer anxiety often stems from a change in routine and a new lack of structure. There is also the pressure to have fun. When people think they are not having enough fun in the summer or are constantly comparing themselves to others, it can lead to depression. Summer anxiety is also a form of Seasonal Affective Disorder. Experts suggest that this is due to the increased sunlight throwing off our circadian rhythm, which often results in individuals sleeping less. Additionally, dealing with higher temperatures, humidity, sweating, etc affects people’s mental mindset, sometimes making people more irritable and negative.

Here are some tips on how to deal with Summer Anxiety:

Have a plan beforehand.

I know we may not want to think about it, but it is definitely better to have a plan beforehand rather than start planning late or go with the flow. When summer hits and you have no idea what you’re doing, you’re likely to be more anxious. Pre-planning your summer will help to reduce anxiety.

Take action steps to prepare for your summer experience(s).

If you’re planning on having an internship or summer job, start applying during the spring. If you’re planning on shadowing a Doctor, reach out to their clinic beforehand. If you’re planning on taking a trip, book the flight earlier for cheaper tickets and plan your trip. If you’re planning on taking a summer course, make sure you enroll early before the class fills up.

Try not to stress about having fun.

There is societal pressure, pushed forward by social media, to have a “gram-worthy” summer fun experience. People post on social media photos of being on yachts, being at the beach, etc. While it is not necessarily bad to post on social media, it is also not necessary for you to do so to have the same type of experience. There are countless experiences that you can do that you will find enjoyable. It does not have to be large. It may just be spending some time with family or friends every once in a while. Movie marathon anyone?

Avoid the heat but still make sure to enjoy the nice weather

Be sure to avoid the heat and humidity, especially if you’re more sensitive to higher temperatures. But be sure to go outside every now and then to get some fresh air. The weather tends to be nicer in the early morning or in the evening. Some people enjoy taking walks at night in the summer. There is much research (see sources 1 and 2) that shows that engaging with nature helps with emotional, physical, and spiritual well-being.

Don’t be afraid to get help!

This can include speaking to a friend about your anxiety. Just talking to someone often helps a lot. You can always come talk to me or other Well-Being leaders during our office hours (see link below). If your anxiety is more severe or you would rather speak to a professional, you can reach out to your therapist or explore the options that UML offers. Lastly, you may consider speaking with your doctor or a psychiatrist about medication to treat anxiety and/or depression.

To talk to a Well-Being Leader:

https://www.uml.edu/wellbeing/well-being-leaders.aspx

If you would like to speak to an UML counselor: https://www.uml.edu/student-services/counseling/

Check out Togerall, a FREE mental health peer support community: https://tinyurl.com/y8jveemp

Have a ~good~ summer (on your own terms!) and see you in the fall!

Sources:

UMass Lowell Prioritizes Student Well-Being with Office of Student Life & Well-being

Posted on 3 April, 2023 by hannah_monbleau@uml.edu

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

While many people see students as pajama-wearing party-goers, coders in hoodies, cheerleading squads, and cliques, the reality, in many cases, couldn’t be farther from the truth. College is tough, and students’ mental health is declining. In recent years, college campuses have placed a higher focus on student well-being, recognizing the importance of a holistic approach to support student’s academic, emotional, and mental health needs.

While getting a gold-standard education is one piece of the jigsaw, supporting student well-being is key to ensuring students get the best out of their college experience and academic endeavors, setting them up as best as possible for their futures. UMass Lowell recently created the Office of Student Life & Well-being and its mission to “advance the Division of Academic and Student Affairs’ holistic concept for student success by infusing health-promoting actions and collaborations into campus culture.” The University’s Chancellor has prioritized student well-being, demonstrating the institution’s commitment to the cause. Chancellor Julie Chen, as of last year, signed the Okanagan charter, officially making UMass Lowell a Health Promoting Campus. According to the Health Promoting Campuses Network Website , the Charter was designed to call on post-secondary schools to embed health into all aspects of campus culture; and to lead health promotion action and collaboration, locally and globally.

The Dean of Student Affairs and Wellness, Brenda Evans, when asked regarding the reason behind the department’s new department said “many students are in need of different approaches”…While, in an ideal world, there would be a one-size-fits-all approach, in reality, that’s just not possible.”

UMass’s new Office of Student Life and Well-being is focused on a holistic approach to dealing with students’ struggles. The well-being part of the title sounds similar to a different department at UMass Lowell called the Wellness Center. The Director of Student Life & Well-being, Ruben Sança said the Wellness Center supports one specific issue. He said, “if a student is dealing with an injury or needs a vaccine or access, the wellness center is the place to go.” But when explaining the differences, Sança said student well-being leaders look at more of the whole picture. He said students often see well-being leaders to help with issues such as finance or their location. He said, “even the events hosted are more focused on holistic approaches, like aromatherapy and meditation.”

Sança said that their department uses a concept called the wellness wheel. The wellness wheel is a wellness visual wheel that displays eight different premises of wellness such as emotional, physical, financial, intellectual, spiritual, occupational, social, and environmental. He said that the wheel helps the office look at the root cause of students’ issues and see more of the whole picture. He said, “When one aspect of your physical or mental health is suffering, this can have a domino effect on other parts of your life.” The office partially emerged as a response to the growing mental health crisis on college campuses, a problem exacerbated by the COVID-19 pandemic, which left many students feeling isolated and experiencing higher rates of anxiety. Dean of Student Affairs and Wellness, Brenda, also thinks social media could have something to do with increasing mental health difficulties among students.

Brenda spoke about how increased social media usage has made students compare their lives to others, creating unrealistic expectations. “The perception out there that life is great for everyone else, and might not be great for you, is just false.” It’s about creating a healthy environment, said Ruben Sança, that can allow healthy habits “happen more organically.” The office’s development was informed by research and collaboration with other institutions leading the way in student well-being.

During the early stages of the office’s creation, new staff leadership was trying to identify the root cause of wellness issues commonly experienced by students.

Brenda and Ruben visited Wake Forest University to learn more about their program’s design.

The team even undertook research with NASPA by visiting their strategies conference and meeting with the University of Alabama Birmingham to better understand the issues college students are coming up against. This in-depth research helped structure the office’s strategy to this day.

At the outreach aspect of the Office of Student Life & Well-being, Well-being Leaders are students who serve as leaders for well-being initiatives within their respective colleges Hannah Monbleauo, the Assistant Director of Student Life & Well-being, explains that students are more likely to open up to their peers than faculty or staff. She said these leaders not only increase people voicing the value of taking care of one’s well-being but also open the opportunity for students to have peer support that does not feel formal, so they can get the tailored support they need.

As Hannah Monbleau, the Assistant Director of Student Life & Well-being shares, “Engineering students enjoyed a competitive cup stacking event to relieve stress, while fine arts & humanities students came together to make vision boards, which was more of a creative outlet.” She continues, stating a wide range of events are given from each school’s interests to cater to each school, from health sciences to humanities.

She shared how different majors contrast in their skills and creativity in their courseworkso some well-being leaders write articles pertaining to stress and course management, while other wellbeing leaders will do creative pieces on wellness documentaries reviews or music therapy. The blog is designed to cater to a wide demographic of students.

According to the UML Student Life & Well-being Website, “The Well-being Leaders play a crucial role in connecting with their peers, fostering a sense of community, and promoting mental health resources on campus. Student leaders are vital in initiating conversations about well-being and breaking down mental health stigma.” They also collaborate with various campus departments to organize events and initiatives that support students’ well-being. The aim is that students won’t have to go to a particular space to seek out well-being activities. Instead, mental health and well-being support will be combined into every college life aspect.

The Office of Student Life & Well-being has faced its share of challenges as a new department.

One of the most significant obstacles has been raising awareness about its services and encouraging students to seek help. Director Sança confirmed that one of their biggest challenges is “for students to initiate conversations.” The office has tried to navigate their concern through social media campaigns, event collaborations, and partnerships with other campus departments to raise awareness.As Ruben shares in his interview, in addition to prioritizing raising awareness of their services, senior campus leaders involved in the program have recognized the need for additional funding and resources to achieve their goals. As a result, they’re actively pursuing grants and external support to grow and develop the Office of Student Life & Well-being.

UMass Lowell’s well-being initiatives have generated interest from other institutions, leading to the sharing of best practices and the potential for collaboration to further advance the well-being of college students nationwide. As more institutions recognize the importance of prioritizing well-being, UMass Lowell’s Office of Student Life & Well-being is a powerful model for what can be achieved when a university commits to supporting the well-being of its entire community.

Sança said he hopes for the program to continue to expand with the support of campus leadership and hopes for well-being expansion. He said he hopes well-being leaders will help students improve academic success and a holistic approach. Sança and Assistant Director Monbleau envision their office being larger and their well-being leaders having their own offices. As well they hope for resources to increase so students can have more hours and work with students more one-one.Sança said his ultimate dream is to have well-being leaders for every concentration and minor. He said that would be a goal mark to ensure the program has reached its goal.

As more people are recognizing the importance of well-being, UMass Lowell’sOffice Student & Well-being serves as a great blueprint model for what a university can achieve if a commitment is made to support the well-being of its entire community.

The dedication of the office’s team, along with the support of campus leadership, ensures that well-being remains a top priority for the institution, fostering a campus culture that values the holistic success of its community members.

With continued efforts the office can help improve academic success, better overall student well-being, and create a reputation for taking a holistic approach to education that can help colleges nationwide attract more students.

https://www.uml.edu/wellbeing/

http://ushpcn.org/

https://www.naspa.org/

Incorporating Exercise into a Busy College Schedule

Posted on 3 April, 2023 by hannah_monbleau@uml.edu

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

College life can be incredibly busy and stressful, leaving little time for exercise. However, regular exercise is crucial for both our physical and mental well-being, so it’s important to find ways to incorporate it into your busy schedule. Here are some tips to help you make time for exercise and staying healthy in college.

Make a Schedule

The first step to incorporating exercise into your college schedule is to make a plan. Look at your class schedule and other commitments and find times when you can fit in a workout. It could be early in the morning before class, during a break between classes, or in the evening after your classes are finished

Find a Workout Buddy

Working out with a friend can be motivating and help keep you accountable. Find a workout buddy with similar fitness goals and schedule and plan regular workouts together. It can be a great way to stay motivated and have fun while exercising

Use the Campus Rec Center

The Campus Recreation Center here at UMass Lowell is free for students. Take advantage of this resource and make use of the gym equipment and fitness classes offered. It can be convenient to fit in a workout between classes, or even during a study break.

Join an Intramural or Club Sports Team

The campus recreation center offers intramural sports leagues for students, which can be a fun way to exercise and socialize with friends. You don’t have to be a skilled athlete to participate, and there are often a variety of sports to choose from.

Make Use of Outdoor Spaces

If you’re not a fan of the gym, there are plenty of ways to exercise outdoors. Take a jog or bike ride around campus by using the free wheelers resource or explore nearby parks and trails. Doing so can be a great way to clear your mind and get some fresh air.

Keep It Simple

Exercise doesn’t have to be complicated or time-consuming to be effective. Incorporate simple exercises like push-ups, squats, or planks into your daily routine. These exercises can be done anywhere and require minimal equipment.

Exercise should be a priority in your college schedule for both physical and mental health. It’s important to find ways to incorporate exercise into your busy life, whether it’s through a gym membership, intramural sports, or simple exercises done at home or outside. Making time for exercise will help you feel better, perform better in your classes, and ultimately lead a healthier, happier life.

http://studentcaffe.com/thrive/health-and-wellness/getting-enough-exercise

https://healthyheels.org/2013/09/03/busy-college-students-you-

Managing Anger

Posted on 23 March, 2023 by hannah_monbleau@uml.edu

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

Do you ever feel so angry that you can’t control yourself? Anger is a completely normal human emotion. But when it gets out of control and turns destructive, it can lead to problems—personal problems, problems at work, personal relationships, and overall quality of life.

Anger can be caused by both external and internal events. You could be angry at a specific person (such as a coworker or supervisor) or event (traffic, a canceled flight), or your anger could be caused by worrying about your personal problems.

People handle their anger in different ways, depending on the intensity of angry feelings. If you find yourself acting in ways that seem out of control and frightening, you might need help finding better ways to deal with this emotion.

There are three most common processes to deal with angry feelings: expressing, suppressing, and calming. Expressing your angry feelings in an assertive—not aggressive—way is the healthiest way to express anger. To do this, you have to learn how to make clear what you need, and how to tell people around you without hurting them. Being assertive means being respectful of yourself and others.

A great way to express your feelings in an assertive way is by changing the way you think. Angry people tend to curse, swear, or speak in terms that reflect their inner thoughts. When you’re angry, your thinking can get very exaggerated and overly dramatic. Try replacing these thoughts with more rational ones, and then, if you can, try to look for a solution to fix the problem. For instance, instead of telling yourself, “Oh, it’s awful, it’s terrible, everything’s ruined,” tell yourself, “It’s frustrating, and it’s understandable that I’m upset about it, but it’s not the end of the world and getting angry is not going to fix it anyhow.” Remind yourself that getting angry is not going to fix anything, that it won’t make you feel better, and it may actually make you feel worse.

Anger can be suppressed too. This happens when you hold in your anger, stop thinking about it, and focus on something positive. The aim is to inhibit or suppress your anger and convert it into more constructive behavior. However, in order to use this technique, you need to release your anger by expressing it in an assertive way when you are calmer because if you don’t express it, your anger can turn inward on you.

Finally, you can calm down inside. This means not just controlling your outward behavior, but also controlling your internal responses. Simple relaxation tools, such as deep breathing and relaxing imagery, can help calm down angry feelings. Also, take steps to lower your heart rate, calm yourself down, and let the feelings subside. Sometimes it’s better to accept what happened and not pay any more attention to it. People who can remain calm inside don’t let small things ruin their day and their mood.

Feeling anger is completely normal, but it’s important to find healthy ways to express it. Knowing how to express anger in appropriate ways can help you manage your emotions and reach your goals.

Source: Control anger before it controls you (apa.org)

What exactly is Social Wellbeing?

Posted on 22 March, 2023 by hannah_monbleau@uml.edu

By: Pre’Yelle Grinkley, Fine Arts, Humanities, and Social Sciences Well-being Leader

The quality of our social connections and relationships, and our ability to interact with and contribute to our communities, are all indicators of our social wellbeing. It is a fundamental part of total well-being and has a great impact on our psychological health. Social well-being can refer to a variety of factors, including:

1. Relationships: The richness and quality of our personal relationships, which include family, friends, and romantic partners.

2. Social support: The availability and level of help we receive from our social network, particularly during stressful or crisis situations.

3. Community involvement: Our level of participation in and contribution to our local community, which includes volunteering, civic activities, and cultural events.

4. Communication: The quality of our interactions with others, including listening skills, conflict resolution, and the ability to effectively express ourselves.

5. Belonging: The sense of being related to and welcomed by our social network and the larger community

Preserving and improving social well-being involves effort and attention, such as actively seeking out social connections and opportunities for community involvement, practicing excellent communication skills, and prioritizing self-care to ensure that we can better connect with others. Social well-being is an important component of overall health and can help people find meaning and fulfillment in their lives.

From my personal experience, having positive and supportive relationships with family and friends can provide a sense of security and belonging and can help us cope with stress and challenges in our lives. Being a student at UMass Lowell, I am separated from my close friends and family, on whom I would normally rely for encouragement, support, and compassion. I must intentionally reach out to my loved ones to let them know that I need them because of our distance and time apart.

For example, when midterm exams arrive, I am overwhelmed with pressure and worry, causing me to lose sight of the broader picture at times. All the tension causes me to panic and lose confidence. In these cases, I require the most support. It’s essential for us as students to maintain our social interactions because, in most situations, students have hectic schedules and can’t physically visit their families as frequently as they’d want, which can lead to feelings of loneliness or isolation. Living in a dorm with strangers or new faces might exacerbate feelings of loneliness since you may not be able to confide in your roommate on such a personal level. Because they don’t know who you are on that level, your roommate or classmates won’t be able to discern when you’re in need of compassion. This is another reason why it is critical to retain close ties while simultaneously making new strong connections to have diverse sources of support. The more love and support students receive, the better we do at our universities.

The negative effects of social isolation and lack of connection are great reasons why it is important to prioritize social well-being and try to maintain and strengthen our relationships and connections with others. Humans are social beings, and we need social connections to thrive. When we isolate ourselves from others, we can experience a range of negative outcomes like feelings of sadness, anxiety, and depression.

Participating in social activities and events, for example, helps maintain social bonds. Even small social interactions, such as a friendly chat with a classmate or a quick catch-up call with a friend, can have a positive impact on our health and well-being. Being involved in our community, whether through volunteer work, club sports, student government, or other forms of

engagement, can help us feel connected and valued, and can contribute to a sense of purpose and meaning. Therefore, the next time you’re feeling isolated or seclusive reach out to a classmate for lunch, initiate a study time with your new connection, or make time for an event on campus to recharge your social battery.

Sources:

Figure 1: https://www.wellzesta.com/products/connect/

Figure 2: https://www.tajbank.com/

Info: What Is Social Wellbeing? 12+ Activities for Social Wellness (positivepsychology.com)

Info: What is Social Wellbeing | Student Wellbeing (bu.edu)

The Significance of Fitness

Posted on 22 March, 2023 by hannah_monbleau@uml.edu

By: Pre’Yelle Grinkley, Fine Arts, Humanities, and Social Sciences Well-being Leader

Fitness is an important part of overall well-being. Integrating regular physical activity and exercise into your daily routine may have a wide range of positive effects on your health and well-being, as well as help you live a better life. Whether it’s going for a daily walk, taking a fitness class, or engaging in a team sport, finding ways to be physically active every day can have a positive impact on your physical, mental, and emotional health. When we talk about wellness, we refer to the state of being in good health, both physically and mentally. Fitness, on the other hand, refers to the ability to perform physical activity or exercise. Regular exercise and physical activity have been shown to have numerous health benefits, including:

1. Improved cardiovascular health: Exercise helps to strengthen the heart and improve blood flow throughout the body.

2. Better respiratory function: Regular physical activity can increase lung capacity and improve respiratory function.

3. Increased strength and endurance: Exercise can improve muscle strength and endurance, making it easier to perform daily activities.

4. Improved mental health: Exercise has been shown to reduce stress and anxiety, improve mood, and boost cognitive function.

5. Better sleep: Regular physical activity can help to improve the quality and duration of sleep.

Incorporating fitness into your daily routine can help you to maintain and improve your overall wellness. By staying physically active, you can reduce your risk of developing chronic conditions such as obesity, heart disease, and diabetes, and improve your overall quality of life.

Beginners should start with low-impact, non-strengthening activities before progressing to more rigorous workouts. Walking and yoga are two low-impact activities that may be done anywhere. Both burn calories, decrease stress, and enhance cardiovascular health. Additional forms of exercise include cycling, swimming, and bodyweight workouts such as push-ups, squats, and lunges. If you don’t think you can do it alone, you can always join forces with a supportive buddy or consult with a skilled personal trainer or exercise specialist who can help build a program that is safe and effective for your specific goals and fitness level. The idea is to pick an activity that you love and that fits into your schedule so that it becomes a habit that you can stick with. If you are new to exercising or have any health problems, it is important to begin carefully and gradually increase the intensity and duration of your physical activity for a better experience at life. Whether you are on campus or not, you can take advantage of the activities and services offered at the Campus Recreation Center for physical health.

Sources:

Benefits of Physical Activity | Physical Activity | CDC

Exercise: 7 benefits of regular physical activity – Mayo Clinic

Ramadan and the Benefits of Fasting

Posted on 22 March, 2023 by hannah_monbleau@uml.edu

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

Ramadan is the holy month for Muslims (the 9th month of the Islamic lunar calendar) where Muslims fast, no eating or drinking (no, no even water!), each day from sunrise to sunset. This year, Ramadan starts on March 22nd with the first day of fasting being March 23rd. Muslims fast during the month of Ramadan as a major act of worship. It is one of the five foundational pillars of Islam (the religion). By restricting the body’s appetites during daylight hours, Muslims renew their spirituality, repair their religious conscience, and improve their devotion to God. Another reason Muslims fast is to practice mindfulness and be grateful to Allah (SWT) (Also known as God, the same God as the other two Abrahamic religions) for all that they have. Fasting all day makes people grateful for all that they have, especially food and water, which many people in other countries do not have. Ramadan, the holy month of worship, also encourages Muslims to make changes for the better by switching their habits for a month. They are more likely to keep the good habits after the holy month is done. For example, lying and backbiting are sins but they are still commonly done. By practicing not to do these during the holy month, good behavior is encouraged to not be done at all.

Fasting is not just a religious thing only limited to Islam. Many people fast for other reasons such as for their religion, health-related reasons, to increase their spirituality, and more.

Fasting has both physical and spiritual benefits. When fasting, by denying the body of its physical basic need for food, the individual instead focuses not on their body but their faith and spirituality. Spiritual benefits include: purifying the soul, inspiring self-reflection, increasing empathy and good deeds, and being better attuned to the world around you.

There is growing research that supports fasting being healthy and having many health benefits:

1. Fasting promotes blood sugar control by decreasing blood sugar levels and reducing insulin resistance.

2. Fasting promotes better health by fighting inflammation. Some studies have found that fasting may reduce multiple markers of inflammation and be useful in treating inflammatory conditions.

3. Fasting is associated with a lower risk of coronary heart disease and could help lower blood pressure, triglycerides, and cholesterol levels.

4. Fasting could boost brain function and prevent neurodegenerative disorders. Animal studies have shown that fasting could improve brain function, increase nerve cell synthesis, and protect against neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s.

5. Fasting can help weight loss by limiting calorie intake and increasing metabolism.

6. Fasting increases growth hormone secretion, which is important for growth, metabolism, weight loss, and muscle strength.

7. Fasting may extend longevity. Animal studies have found that fasting could delay aging and increase longevity, however, there is a lack of human research on this topic so far.

8. Fasting could help in cancer prevention and treatment. Some animal and test-tube studies reveal that fasting may block tumor development and increase the effectiveness of chemotherapy.

Other health benefits can include: increasing cognitive performance, protecting from obesity and associated chronic diseases, improving overall fitness, and decreasing the risk of metabolic diseases.

Since fasting has a major impact on an individual’s health, certain populations should avoid fasting. Individuals who are underweight, struggling with weight gain, at risk for an eating disorder, pregnant, or breastfeeding should avoid fasting. People, especially the elderly, with health conditions such as diabetes, kidney problems, or heart disease are not recommended to fast. It is not recommended to fast if you have necessary medication to take. If you’re considering fasting, talk with your health care provider first.

In Islam, all healthy, able-bodied, and of-age Muslims must observe the holy month and fast the entire month of Ramadan. Children who haven’t reached puberty, pregnant women, nursing mothers, women experiencing their menstruation cycle, individuals who are traveling, and people with health conditions are exempt from fasting during the month but must make it later if they are able to.

Now that you know a little about Ramadan, you can celebrate and exchange greetings with your Muslim friends by saying “Ramadan Kareem,” which translates into “Have a generous Ramadan,” or “Ramadan Mubarak,” which roughly translates into “Happy Ramadan.” After the holy month is done, the next day is the Islamic holiday, Eid-al-Fitr. The greeting changes to “Eid Mubarak!” to celebrate the efforts made throughout the holy month.

Ramadan Mubarak everyone!

Sources:

Stress & How to Effectively Manage It

Posted on 20 March, 2023 by hannah_monbleau@uml.edu

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

Stress, which is defined as a state of mental strain due to adverse or demanding
circumstances, is an important health topic that affects the daily lives of many people.
We all experience feelings of stress at some point in our lives, so it is crucial to learn
how to manage symptoms of stress before they become detrimental to our health and
well-being. At this point in the academic year, it is understandable that a lot of us are
beginning to feel high levels of stress or anxiety due to the workload that is beginning
to pile up as we approach the end of Spring semester. In addition to school and
academics, stress can also be brought on by a magnitude of other factors, such as
social relationships (family, friends, romantic partner, etc.), insufficient income, and
other day-to-day responsibilities that one must carry out. It is important to remember,
however, that there are a variety of activities, behaviors, and attitudes that can be
engaged in in order to help alleviate symptoms of stress before they become more
difficult to manage. Below I have listed some important facts, reminders and strategies
in order to help combat stress and bring a sense of peace during this demanding
period of time for many.

Stress may look different for each individual, but there are certain symptoms
associated with this state of health. Some physical symptoms of stress include
exhaustion or trouble sleeping, chest pain, high blood pressure, digestive problems,
and a weakened immune system. Emotional symptoms can include feelings of anxiety
or irritability, depression, panic attacks, and sadness. Stress levels may vary
depending on the severity of the circumstances one is experiencing, as well as one’s
ability to manage symptoms of stress.
Oftentimes, people engage in unhealthy coping mechanisms in order to overcome
symptoms of stress, whether it be intentional or unintentional. Examples of this include
turning to substances such as alcohol or marijuana in order to suppress one’s feelings,
compulsive behavior (such as overspending), or overeating/developing an eating
disorder as a method of stress relief. Although in the moment it may feel as though you
are reducing your stress by engaging in behaviors such as these, it is very important to
remember their negative impacts on physical and emotional health. In fact, they may
ultimately worsen feelings of stress and further overwhelm your mind and your body.
There are many stress-relieving activities that can be practiced to help combat stress
symptoms and calm yourself physically and mentally during an overwhelming period of
time. Some of these activities include:

● Engaging in physical activity/exercise (this increases the amount of endorphins
in your body, boosting feelings of well-being!)
● Eating a healthy and sufficient diet – aim to incorporate fruits and vegetables into
your meals when you can
● Meditating – this is a great way to relax yourself and take your mind off of things
that are bringing you stress
● Socializing – surround yourself with uplifting people who will support you during
stressful times; social contact can be a great stress reliever and it helps to
distract yourself from worrying thoughts
● Getting enough sleep – this has a great impact on mood, levels of energy, and
ability to concentrate, all of which are very important factors in combating
stress, especially if it is related to academics
● Listening to music – this can help to relieve feelings of stress by reducing tension
in your muscles and decreasing stress hormones
● Seeking counseling/therapy – if you find yourself really struggling to cope with
stress that you are experiencing, and if other self-care methods are not proving
to be helpful, consider seeking a counselor or therapist; they can help you
identify the source(s) of stress in your life and provide different techniques or
therapeutic methods in order to bring about a sense of balance and stress-relief
within your life

UMass Lowell offers free counseling services in order to help students
who are struggling with issues such as stress. Visit this website in order
to learn more about the UML Counseling Center, and to book an
appointment: https://www.uml.edu/student-services/counseling/

For those of you who find yourselves feeling stressed or overwhelmed, remember that
you are more than capable of overcoming these feelings. I hope you found this blog
post helpful, and that you learned some useful stress-relieving strategies that can be
implemented into your life to improve your overall health and well-being! 🙂

https://my.clevelandclinic.org/health/articles/11874-stress
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257

A Bittersweet End

Posted on 17 March, 2023 by hannah_monbleau@uml.edu

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

If I can describe my time in college with one word, it would be bittersweet. I have never been so ready to graduate but also nervous for what the future holds for me. I have had quite the journey over the past five years in college.

I started my journey in 2018 at Merrimack College as a rehabilitation major with a dream to pursue physical therapy. I did well in classes and loved shadowing physical therapists. However, by early sophomore year, I had a tough time mentally as I found out my mom had cancer and my parents separated soon after. I moved home to commute to school and take care of my mom because she was and still is my best friend. I realized I did not have many friends and wasn’t in love with the major as much as I thought I was. By mid-sophomore year, Covid-19 hit and I realized over my quarantine I was not happy there and wanted to transfer to UMass Lowell. I applied and got in as an exercise science major. I soon discovered once I started here, I had a hard time with the science courses over Zoom. I started to really struggle and got super defeated within myself. I decided to take a leap and switch my major to nutrition, and instantly found it was not for me. As a junior, I switched into Public Health and realized this was the path for me. I started on the health sciences pathway but switched to the community health pathway. After this, I found out I would not graduate in 2022 like expected which really got to my head. This was due various factors such as covid, transferring schools, and switching majors numerous times. I had to tell myself, “I am where I am meant to be.” I decided to focus hard on my studies and not worry about my graduation year. I was happy with my major and I knew I would get to the end goal.

Fast forward to today. I am currently a month away from my bachelor’s graduation, FINALLY. I honestly always loved going to school since I was a kid, but it is a bittersweet feeling to say I finally did it. But I wouldn’t be where I am today without my mom. Throughout my entire college journey from all my struggles and successes, she was there. She attended every award ceremony, every choir concert, and every sports game. She pushed me to always try my hardest (without pushing myself too hard). I cannot wait to walk the stage next month and have my mom see how far I have come.

Although I am graduating, this fall, I will be starting my Master’s in public health to expand my knowledge and skills. I look forward to this next chapter in my life!

If I can give any advice for students: remember, it is okay to change your major and not be on the same path as you were when you started college. Everyone is destined for their own path, and you can achieve anything you put your mind to! Don’t get discouraged if you struggle, it’s how you take that struggle and overcome it that matters most.

Hair care- Is your hair damaged? This is how you can repair it.

Posted on 17 March, 2023 by hannah_monbleau@uml.edu

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

Many people dream of having beautiful, flowy hair. However, for many of us, that is not the case. According to the Head & Shoulders poll, more than half (57%) of women in the United States feel their hair is damaged.

There are several reasons why your hair may be damaged. Chemical treatments such as hair color, relaxers, and perms can weaken the hair and make it brittle. Sunlight, wind and pollution may harm all hair over time. Excessive hair washing or the use of strong shampoos can strip the hair of its natural oils, causing dryness and damage. A diet deficient in key elements such as protein, vitamins, and minerals can result in weak and damaged hair. Some people are inclined to have weaker or more brittle hair due to genetics. Hair can become brittle and fragile due to medical problems such as hypothyroidism.

The best part of haircare is that hair damage can always be reversed.: To do this, select products that are appropriate for your hair type and needs. Look for shampoos, conditioners, and styling products that are free of harsh chemicals and sulfates, as these can strip your hair of its natural oils.

Split ends can be removed to protect the hair and encourage healthy development. Seek products designed particularly for damaged hair and avoid ones that include harsh chemicals such as sulfates and parabens. Heat may make damaged hair worse. Use a heat protectant spray if you must use heat-styling instruments such as flat irons or curling wands. A weekly deep conditioning treatment can assist in the repair and restoration of damaged hair. To protect your hair from UV rays, wear a hat or use a UV-protected leave-in conditioner. To avoid tangling or breaking hair, use a wide-tooth comb or a brush with soft bristles. Consider seeing a hair stylist for a professional treatment or trim if your hair is severely damaged.

Here are some hair care products I recommend for bleached, oily hair (my hair type) that I incorporate into my hair care routine.

Shampoo- Redken Bonding Shampoo (Damaged hair with split ends)

Fanola No-Yellow Purple Shampoo (To tone brassy blonde hair)

Conditioner– Paul Mitchell Condition (makes hair so soft)

Hair serum– Moroccanoil Treatment, Olaplex No.7 Bonding Oil]

Hair oil– Amla Indian Hair oil, Castor oil, Rosemary oil

Heat protector- Fantasia High Potency IC Heat Protector Straightening Serum

Citations-

● Damaged hair epidemic: Head & shoulders® answers the S.O.S. call. Damaged Hair Epidemic: Head& Shoulders® Answers the S.O.S. Call | Procter & Gamble News. (n.d.). Retrieved March 15, 2023 from https://news.pg.com/news-releases/news-details/2013/Damaged-Hair-Epidemic-Head–Shoulders-Answers-the-S.O.S.-Call/default.aspx#:~:text=The%20Head%20%26%20Shoulders%20survey%20found,into%20a%20ponytail%20(45%25)

● Ferreira, M. (2019, March 8). How to repair damaged hair: Common causes and treatments. Healthline. Retrieved March 15, 2023, from https://www.healthline.com/health/beauty-skin-care/how-to-repair-damaged-hair#hair-dye

● Tips for healthy hair. American Academy of Dermatology. (n.d.). Retrieved March 15, 2023