Rage Spin Class

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

Hello everyone, Sai here! I hope you’re all having a great day. I’m here to talk about physical and emotional wellness. 

Do you ever feel stressed and need to find a way to relieve it? Or do you want to get more physically active but don’t know how or where to start? Well, I have the perfect event for you!

In partnership with the Campus Recreation Center, spin instructor Aidan and I are hosting a “Rage Spin Class” on May 1st at 5:30pm. During this class, Aidan will not only guide you through the fundamentals of spin, but also introduce an engaging and enjoyable twist to the activity.

Here is how it will go:

  1. Arrive at the Campus Recreation Center. 
  2. Go to the second floor and find the room.
  3. Get settled and pick up a balloon.
  4. Write something on the balloon you want to let go of. It can be an emotion, memory, experience, etc.
  5. Partake in the spin class, feeling the emotions.
  6. When the class is done, pop your balloon and relieve yourself from any built-up stress or negative emotions.

This project is not only a take on physical health but also emotional health, allowing you to hold yourself accountable for your feelings. Being able to be angry, happy, upset, etc., are all valid emotions that need to be expressed, and having a safe outlet to do this can help with processing them over time. I hope to see you all there in May! 

– Sai

Managing the End-of-Semester Load

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

The last few weeks of the semester are known for being extremely stressful due to the combination of a ton of papers, a mountain of tests, and a severe lack of sleep. You’re not the only one who feels overburdened. The pressure can be exhausting, and this is a typical occurrence. But you’re almost there, and you can overcome this time without losing your hold if you have a strong mentality and clever techniques. 

Below, I have listed some tips for managing your stress and taking care of your well-being as we approach the end of the semester:

1. Organize Your Priorities 

Make a list of everything that has to be done and then divide large tasks into smaller, easier-to-manage tasks. This provides you with a clear roadmap and can help lessen tension.  

2. Get (Some) Sleep 

Although it may seem like a luxury, getting enough sleep is actually essential, particularly when you’re under pressure. Sleep deprivation can impair your capacity for rational thought, memory, and emotional control, so it’s important to prioritize proper rest.  

3. Eat and Hydrate 

Fuel is necessary for your body and brain to work. Drink plenty of water and, if at all feasible, choose meals that are balanced. An attentive mind is supported by a healthy body.  

4. Take Movement Breaks 

Exercise doesn’t have to mean a full gym session. Short walks, stretching, or even dancing to your favorite playlist can release stress and boost your mood.   

5. Step Away—Then Come Back 

Allow yourself to rest for brief periods of time. Take a break, have a snack, or talk to a friend during that period. Breaks allow you to recharge and come back more focused.  

6. Ask for Help 

It is not necessary for you to do all your work alone. Tutors, professors, classmates, campus counseling services, and Well-being Leaders are all there for a reason. Get in touch if you’re having trouble. 

Remember, we are almost there!! The semester’s end is tough, but temporary. By prioritizing important tasks, taking care of yourself, and seeking help, you can navigate the stress. Rely on available resources and remember resilience will get you through it! 

Sources:

National College Health Assessment – ACHA 

Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA The Jed Foundation

Finding Purpose Through Work

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By: Kuldeep Derola, Francis College of Engineering Well-being Leader

When we think about wellness, we often picture hitting the gym, eating greens, or taking mental health days. While all of these are essential to our well-being, there’s one dimension of wellness we often overlook: occupational wellness.

As a college student balancing coursework, jobs, and future plans, I’ve come to realize how much our work, whether academic, professional, or volunteer, shapes our overall well-being. It’s about more than just doing a job; it’s about finding purpose and satisfaction in what we do.

What is Occupational Wellness?

Occupational wellness is about feeling fulfilled in your work or studies. It’s knowing that your daily efforts align with your values, strengths, and future goals. It’s not necessarily about loving every task, but it is about finding meaning, maintaining balance, and continuously growing in your chosen path.

Why It Matters (Especially in College)

College is a unique time where your academic life is usually your main occupation. You’re learning, building a foundation, and discovering what kind of impact you want to make. When we neglect this dimension of wellness, burnout can creep in, motivation can fade, and stress can take over.

When we nurture our occupational wellness, however, it can help us feel:

  • More motivated to learn
  • Proud of our progress
  • Curious to grow
  • Connected to our long-term purpose

My Personal Take

As a Well-being Leader, I’ve seen firsthand how students thrive when they find the “why” behind what they’re doing. It could be a mechanical engineering student who lights up in the machine shop, or someone in business who gets excited about a startup pitch. That moment of connection — that “this is what I’m meant to do” feeling — that’s occupational wellness.

For me, I found fulfillment not just through academics but also by helping others, whether it was through tutoring, community outreach, or collaborating on student initiatives. These experiences weren’t just resume-builders; they gave me a real sense of purpose.

How to Cultivate Occupational Wellness

Here are a few simple ways you can build on this pillar of wellness:

  1.  Reflect Regularly: What parts of your work excite you? What feels draining? Journaling or talking to a mentor can help you gain clarity.
  2.  Set Meaningful Goals: Whether it’s acing a class, leading a project, or landing an internship, make sure your goals align with what matters to you.
  3.  Seek Balance: Work hard, but don’t forget to rest. Balance fuels sustainability.
  4.  Celebrate Progress: Big or small, your wins count. Acknowledge your growth.
  5.  Stay Curious: Try new roles, clubs, or internships. You might discover strengths you never knew you had.

Final Thoughts

Occupational wellness isn’t about having your whole career figured out today. It’s about being engaged, open to growth, and connected to something bigger than a paycheck or GPA. Whether you’re discovering a passion or refining a skill, know that every step you take brings you closer to becoming the best version of yourself.

Let’s support each other as we build not just our careers, but meaningful lives.

I’m available at Falmouth-203A every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

Citations: Substance Abuse and Mental Health Services Administration (SAMHSA). (2016). Wellness Initiative: Eight Dimensions of Wellness. Retrieved from https://www.samhsa.gov

Satellite Serenity Center

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

In the past month, I have been working towards opening a Serenity Center-like space on North Campus geared towards engineering and science students. This space was created with the support of the Office of Student Life & Well-being and the Francis College of Engineering. I am extremely excited to announce that the Satellite Serenity Center is now officially open! It is located in Falmouth 203-B (the conference room where the mechanical engineering adjunct professors are located). Each semester, the hours will be slightly different, but until the end of the Spring 2025 semester, this space will be open Mondays from 2-4 PM and Tuesdays, Thursdays, and Fridays from 9-11 AM. 

So, what exactly is this new Satellite Serenity Center? After talking with many students, I realized that a lot of people don’t know about the Serenity Center, located on the 3rd floor of University Crossing. This space offers fidget toys, brain teasers, affirmation cards, coloring, and other activities to help support student well-being. The new Satellite Serenity Center on North campus, inspired by the Serenity Center, contains a lot of similar items, as well as study materials and formula sheets for a variety of foundational STEM classes at UML. 

Currently, the Satellite Serenity Center offers:

  • Coloring
  • Journaling 
  • Mind teasers
  • Fidget toys
  • Affirmation cards
  • Diffuser
  • Friendship bracelet kits
  • Study materials

The ultimate goal of the space is to support the well-being of students as best we can, using student input. For example, during the opening event for the space, we hosted Bounce the corgi, one of UML’s campus therapy dogs. We received lots of positive feedback from the event, and we are hoping to make these types of events a more regular occurrence on North Campus. If there is anything you would like to see added to the space, or if you have any ideas you’d like to share about what the space could become, please fill out this feedback survey: https://forms.gle/N6gYC41T1BumAyYk6.

For more information on the serenity center, visit  https://www.uml.edu/wellbeing/serenity-center/.

We hope to see you at the Satellite Serenity Center!

Is Your Brain a Smooth Bagel or a Jumbled Mess?

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

Hey River Hawks! Shaili here, back again with another brain-boosting chat. Today, we’re  diving into a hot topic: multitasking. Is it the ultimate productivity hack or just a recipe for  mental chaos? Let’s break it down with a delicious bagel and cream cheese analogy. Stay  with me on this one. 

The Great Bagel Balancing Act 

Imagine your brain is a warm, toasty, perfectly golden bagel, and your thoughts and tasks  are all the toppings you want to spread on it. Now, multitasking is like trying to spread  cream cheese on five bagels at once. Instead of getting a smooth, delicious bite, you end  up with a messy, uneven layer with clumps in some spots, and bare patches in others. 

The Pros: When Multitasking Kinda Works 

Let’s be real, sometimes, multitasking can be a lifesaver. Here’s when it actually helps: 

• Quick, Low-Effort Tasks: Listening to music while folding laundry? Absolutely.  Watching a lecture while meal prepping? Maybe. Your brain can handle one passive  task alongside an active one. 

• Boosting Creativity: Ever had a brilliant idea while doodling in class? Sometimes,  doing something mindless lets your brain wander and make unexpected  connections. 

• Maximizing Downtime: If you’re waiting in line or on a treadmill, listening to a  podcast can make the time fly while learning something new. 

The Cons: When Multitasking Turns Your Brain into a Crumbly Bagel 

Here’s the not-so-fun part; multitasking doesn’t always work the way we hope. 

• Divided Attention = Sloppy Work: Just like a poorly spread bagel, when your focus is  all over the place, things can get messy. Studies show multitasking can reduce  efficiency and lead to more mistakes 

• Brain Burnout: Constantly switching between tasks is like making a bagel sandwich,  taking it apart, and starting over again and again. Exhausting, right? Your brain needs  time to transition between tasks, and too much switching can leave you drained.

• Fake Productivity: Answering emails while studying might ‘feel’ productive, but in  reality, neither task gets your full attention. It’s like biting into a bagel and realizing  you forgot the cream cheese altogether. Oof. 

The Better Approach: Smarter Spreading 

Instead of juggling five bagels at once, focus on one and give it the cream cheese love it  deserves. 

• The 25-Minute Rule: Try the Pomodoro technique, which means working on one task  for 25 minutes, then taking a break. Your brain will thank you. 

• Batch Similar Tasks: Complete similar tasks together like responding to emails,  reading assignments, or brainstorming ideas instead of bouncing between different  tasks. 

• Mindful Multitasking: If you ‘must’ multitask, pair a passive task (like listening to  instrumental music) with an active one (like studying). 

Final Takeaway: Toast Wisely! 

Your brain, like a bagel, has limited surface area. Spread your focus wisely so each task  gets the attention it deserves. The next time you think about juggling five things at once, ask  yourself: Do I want a satisfying, perfectly layered bagel, or a chaotic, cream-cheese  catastrophe? 

Stay sharp, stay fabulous, and as always hydrate! (Yes, even bagels taste better with a sip  of water.) 

Your friend, 

Shaili 

P.S. What’s your go-to bagel order? (Mine is Asiago bagel with jalapeño cream cheese)

Life Lessons from Little Ones

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

I think out of everything I have done, working with kids is one of my proudest achievements. Throughout my career, I have worked as a group leader, substitute teacher, creative arts coordinator, and now as a theatre and creative movement teacher. People often tell me how I must be a good role model or how I must teach kids so much. I often chuckle when they say this because, in reality, the kids are the ones who teach me so much. 

One of the biggest lessons kids have taught me is to always have hope. About a year ago, I was going through a really difficult period in my life when I felt more alone than ever. There were some days when getting out of bed was hard, but my biggest motivator to start my day was the kids. During these difficult times, I would think to myself how lucky I am to have kids to work with. They have so much strength; they can get into a fight with a friend, talk it out, and make up. They can have a small injury and still be ready to play pickle the next hour. You can give a kid a paper bag, and they will somehow find a way to make a puppet out of it. I always find it ironic when adults criticize kids. Kids go to school for 8 hours, participate in multiple sports, and play instruments, all while dealing with hormones and ever-changing social circles. Kids have taught me that even when you are distraught, in pain, and feel alone, you can get through it, and it will be okay. You will make it through the rain, as they have proven to me. 

I would also say that kids have a great deal of confidence. They are like an unblemished white shirt, but as they get older, this shirt can become stained like a coffee ring on a table. During work, I play silly games with kids where we act out being pirates or aliens at disco parties. I always emphasize to them that no choice is too weird or too bold when acting, and this helps them really get into their characters. As I get older, I fear many things: losing my Arabian locks and, most importantly, losing my spirit. As people age, they often get stuck in patterns regarding whom they choose to be friends with, what hobbies they pursue, and the places they go. 

Seeing how resilient kids are and their ability to go with the flow motivates me to explore my life. Every month, I have a goal to try something new, whether it is axe throwing, going to a Brazilian lounge, or disappearing to Alaska for two weeks. Humility is also important. Let me say this: in my 22 years in this universe, I have met more rude adults than I have children. I have seen grown adults belittle other adults without ever apologizing, or even worse, spread rumors about one another. I think that as adults, our pride often imprisons us in a golden cage. We tend to believe that our way of thinking about politics, relationships, and social class is the only way. Children, on the other hand, have a natural curiosity to understand others.

So, next time you are judging someone, approach them with childlike curiosity. Ask yourself: Why might they be doing this? What did their mom or dad teach them that led them to be this way? Are they having a bad day? Should I give them a hug? Kids will fight each other, but they also forgive each other. Overall, I ask you to approach your life with the same level of curiosity and love that kids do, because the difference it makes might be greater than you ever imagined.

Physical Wellness: Exercise Edition

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

Hello everyone, Sai here! I hope you’re all having a great day. I’m here to talk about physical wellness. 

I think physical activity is such an important topic. Being able to be physically active, regardless of where you are, is something that can be beneficial for a lot of people! Below I’ve listed some on- and off-campus activities you can do in order to maximize cool and unique places to exercise within the Lowell area!

Campus Recreation Center

UMass Lowell’s Campus Recreation Center (CRC) is located on East Campus, next to Fox Hall and the East Campus Garage. This building, as well as the Riverview Fitness Center on South Campus, has amazing opportunities to exercise at any level. Not only are both gyms beginner-friendly, but they also offer opportunities to improve physical wellness for those who may not be comfortable using the gym equipment. For example, the CRC offers classes with  alternative ways to exercise and relieve stress, including yoga, cycling, zumba, pilates, and more. All of these activities are free for UMass Lowell students, so I definitely recommend giving them a shot! Both the classes and the gym require 0 commitment, so if you end up not liking them, that is fine! To learn more about the different programs offered at the CRC, visit this link.

UMass Lowell Kayak Center

Did you know our school has a summer Kayak Center? It is located at the Bellegarde Boathouse, slightly off-campus, but UMass Lowell students are allowed to rent kayaks here (with proper training). All a student has to do is call the center and schedule an appointment in advance. To make a kayak rental or reservation, you can contact the Kayak Center at kayakcenter@uml.edu or 978-934-5690.  

Join On-Campus Organizations

Some UMass Lowell clubs and organizations also engage in off-campus activities. For example, The Indoor Climbing Club goes rock climbing at local gyms. This club offers an amazing opportunity to learn how to rock climb and meet an amazing group of individuals! 

If you join an intramural sports team, you may also have the chance to travel for away games. These teams are ideal for those who don’t want to commit to a full club. They are low-commitment and allow you to play with others based on your skill level in sports like basketball, pickleball, soccer, and more!

Take Walks Around the City

If all of these activities feel overwhelming to you, that is fine! You could also try walking on the track inside the CRC or around campus. Something as small as 5 minutes of physical activity a day can lead to many amazing health benefits, both mentally and physically!

If you want to discuss this topic with me further or simply anything related to your well-being, feel free to come to my office hours. They take place every Monday and Wednesday from 1-3pm in the Health and Social Sciences Building, more specifically the Health Sciences Hub (room 195)! You can also book an appointment with me here. I hope you all have an amazing day!

Until next time,

Sai

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.

Tips for Minimalism and Thrifting in Lowell

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

College life can be chaotic between classes, work, and social life. Coming home after a long day to a cluttered room is the last thing you need. An organized space can help create a calm and focused mind by reducing distractions. Luckily, you don’t have to spend a fortune to achieve it! Thrifting is a budget-friendly way to find stylish storage solutions, cool pieces, and unique decor that can transform your space without breaking the bank. When your space is tidy, your brain doesn’t have to process visual chaos, making it easier to relax, concentrate, and be productive.

Declutter First

Before you go out thrifting for new stuff, look through what you have! As you’re organizing your items, ask yourself these questions: 

  • “Do I use this regularly?”
  • “Does it add value to my life?”
  • “Would I choose this over similar items I already own?”

If an item is just sitting in your closet taking up space, donate it! 

Surrounding yourself with belongings that have meaning and a story behind them can be a great way to practice minimalism and declutter your space. That’s why I love thrifting; each item has its own history and unique characteristics.

Thrifting is a simple, yet powerful way to live more sustainably. It reduces textile waste, lowers your carbon footprint, and gives clothes a second life instead of sending them to landfills. Since producing new clothing requires tons of water and energy, thrifting can help conserve resources while slowing down the harmful effects of fast fashion.

Beyond the environmental impact, thrifting can help you save money and support local communities through charity-based stores.

My Go-to Spots for Thrifting:

I’ve been an avid thrifter my whole life, and over the years, I’ve discovered some amazing secondhand spots in and around the Lowell area. 

Here’s a list of a few of them:

1. Saint Vincent de Paul – Lowell, MA

This is my favorite thrift store in the area! It’s a hidden gem filled with affordable items, from clothing and shoes to knickknacks. Plus, shopping here supports local outreach efforts, making it a win-win.

2. Goodwill Outlet – Hudson, NH
If you’re up for some hunting, the Goodwill Outlet (aka “the bins”) in Hudson, NH is worth the trip. Unlike regular Goodwill stores, this outlet sells items by the pound, making it one of the most budget-friendly places to thrift. 

3. Savers – Nashua, NH
Savers is a thrifting classic, and the Nashua location never disappoints. It’s well-organized, making it a great spot if you prefer a less chaotic shopping experience.

Whether you’re new to thrifting or a pro, Lowell and its surrounding areas offer great spots to check out. Next time you’re looking to refresh your wardrobe or living space, consider giving pre-loved items a second chance!

Volunteering for Wellness

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

As a college student, managing academic stress, social life, and personal growth can be overwhelming. One often overlooked method of improving mental well-being is volunteering. Engaging in community service has been shown to reduce stress, increase happiness, and improve self-esteem. By giving back, students can find a sense of purpose, build connections, and develop valuable life skills.

UMass Lowell is recognized as a top research institution with R1 Classification, signifying its excellence in research and innovation. This commitment to knowledge and impact extends beyond academics, as the university also prioritizes community engagement and service-learning. Whether you’re looking to make a difference in Lowell or beyond, UMass Lowell provides numerous volunteer opportunities that allow students to engage with the community while boosting their own well-being.

How Volunteering Improves Mental Health

  1. Reduces Stress and Anxiety – Acts of kindness can release oxytocin, a hormone that promotes feelings of bonding and reduces stress levels.
  2. Increases Happiness – Helping others can stimulate the production of dopamine, the “feel-good” neurotransmitter responsible for feelings of pleasure, satisfaction and motivation.
  3. Enhances Social Connections – Volunteering can build a sense of belonging and help students form meaningful relationships.
  4. Boosts Self-Esteem and Confidence – Contributing to a good cause can create a sense of accomplishment and personal growth.
  5. Provides a Sense of Purpose – Helping others allows students to gain perspective and develop gratitude for their own lives.

Ways UMass Lowell Students Can Volunteer

UMass Lowell offers many opportunities for students to give back to the community while improving their own wellness. Here are some ways you can get involved:

1. The Office of Community Relations 

2. The Merrimack Valley Food Bank

  • Located in Lowell, this food bank supports families in need and relies on student volunteers.
  • UML students can help organize donations, distribute food, or assist with fundraising events.
  • Check out The Facts to get involved.

3. Service-Learning Courses and Community Internships

  • UMass Lowell offers FAHSS Service Learning and FAHSS Experiential Learning, which integrate hands-on community service with academic studies.
  • These internships allow students to work in marketing, social media, program planning, volunteer management, research, and technology while gaining professional experience.

4. Lowell House of Hope

  • Students can volunteer at House of Hope, which provides shelter and resources for homeless families.
  • Volunteers can help with meal preparation, childcare, donation sorting, and administrative support.

5. Dwelling House of Hope 2025 – Walk for Hunger – May 3rd 2025 at 8 AM

  • UMass Lowell students can participate in Walk for Hunger to support hunger relief efforts.
  • How to Participate:
    • Raise funds to help fight hunger and support the event.
    • Join a team (organizations and programs can form teams to participate together).

6. Student-Led Service Organizations

How to Get Started

Step 1: Identify Your Passion

  • Ask yourself: Do you love working with kids, the elderly, animals, or the environment?
  • Decide if you want to engage in hands-on work or organizational roles.
  • Consider what skills you want to develop through volunteering.

Step 2: Commit and Reflect

  • Volunteering is most rewarding when done consistently.
  • Reflect on how your contributions impact the community and your personal growth.

Volunteering isn’t just about giving—it’s about growing, connecting, and enhancing your well-being. As a UMass Lowell student, you have countless ways to get involved, whether through community outreach, environmental efforts, or mentoring programs.

By dedicating time to helping others, you’re not only making a difference in Lowell and beyond but also boosting your mental health, reducing stress, and creating lasting connections.

So, why not start today? Find a cause you’re passionate about and experience the many benefits of giving back!