Summ er
2011
Mental
Wellness
"Life begins at the end of your comfort zone." ~Neale Donald Walsch~
1 Be yourself
3 Make an effort and be open to meet new
Do not pretend to be someone you’re not, but challenge yourself and try new things. Get out of your comfort zone. The EC campus is small but there are many different student groups. Try one out and see how it fits. If you don’t “click” with the people. Keep looking around.
people
2 Get Involved Early and Stay Involved
4 Stay connected online and in person
throughout the year
Spend time keeping up with friends through social networking, but make sure you put your smart phone away and have conversations face to face. Go for an ice-cream, a walk around Fenway, or check out the Isabella Stewart Gardner Museum.
Attend activities at the beginning of the year. Go to the Involvement Fair, athletic events and join a club or organization.
Most students enter college thinking friends will come to them. College is not like high school. You need to make an effort, talk to new people and join in conversations. Try not to stereotype people before you get to know them.
Dr. Linda Jurgela: Director of the Counseling Center Jessica Ferriero: Mental Health Counselor Kenneth Rogers: Mental Health Counselor Courtney Gately: Triage Coordinator, Admin. Assistant Dr. Ann Ollen-Smith: Part-time Psychiatrist Amanda St. Bernard: Intern Kristen Ross: Intern
5 Create your own club or organization If you don’t find what you are looking for create it! Contact Student Activities if you are interested in creating a new student group. http://www.emmanuel.edu/Student_Life/ Student_Activities_and_Multicultural_Progra ms.html
The top five sources of stress maintaining emotional and were: academic (e.g. working on physical well-being, were also papers or getting a bad grade), used to mitigate the impact of family relationships (e.g. divorce), stress. Approaching stress head-on finances (bills or spending), daily through active problem solving is hassles (e.g. waking up late) and commonly reported by college social relationships (e.g. students. Interestingly, many of roommate problems or break ups). the students in this study also Experiencing stress in college is report using maladaptive coping common but what are some ways strategies; avoiding or denying students cope with stress? stress and ruminating and selfCoping is the process or blaming. Research Spot Light: steps one takes to manage stress. When you notice your stress College is Stressful! Coping strategies typically fall level increasing what should you into two categories: adaptive and do? Manage the stress by using It does not come as a surprise to maladaptive. adaptive coping those people of have graduated from MANAGE YOUR Students who learn strategies . Learn how to college but for those who are just STRESS BEFORE to adapt are better help yourself, be more starting, college is stressful! IT MANAGES able to manage mindful and aware of Students who fail to cope with stress stress. Brougham your emotional and YOU. do not perform well academically et. al. (2009) physical needs, and seek and may even drop out. Developing looked at three adaptive and two support when needed. You can tools to manage the ups and downs maladaptive coping strategies: learn to accommodate stress by of college is critical to your success. accommodation, self-help, accepting that it is there and In other words, healthy coping approach, avoidance and selfreframing how you evaluate the strategies can help you adjust to the punishment. Students in this stressor. Is there a way you can demands college. study coped with stress by think about the stress that makes it Brougham, Zail, Mendoza and making accommodations; they feel less severe? Lastly, tackle the Mill (2009) explored coping accept the stress and are able problem head on. Rather than strategies among college students. think about the stress in a more ruminating about the stress, get They surveyed 166 college students positive way or reframe it. Selforganized and make a plan to from a liberal arts university in help techniques, such as solve the problem. Southern California to learn about the types of stress Brougham, R.R. & Zail, C.M. (2009). Stress, sex students face and how “I can kick your differences, and coping strategies among college they manage it. butt in a half hour, students. Current Psychology, 28, 85-91. that’s all I need!”
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Quick Minute: Ron’s Advice for managing stress Ron Laham is the Assistant Athletic Director and Head Athletic Trainer at EC. His words of advice for managing stress: “the bottom line is exercise”. For Ron, it is getting into the gym and lifting weights. Don’t worry ladies you will not turn into men if you lift weights, but lifting weights will build muscle and muscle burns more calories than fat. The biggest roadblock he sees with students is making time to work out. Procrastination only leads to more stress! If you get organized and manage your time, staying fit and healthy is easy.
If you want help developing a work out routine that works for you visit the Athletic Training Office in the Yawkey Center!
Do you what to start of your year eating a little healthier and feeling energized all day? Try some of our favorite recipes! For breakfast, try a Berry Smoothie. It’s packed with antioxidants! Berry Smoothie: 1 cup of frozen mixed berries 1 Banana 1 handful of baby spinach 1 cup of nonfat plain Greek yogurt (Trader Joes brand is great) 1 handful of ice cubes 1 teaspoon agave nectar (you can find this at Trader Joes— it’s lower on the Glycemic index and healthier for you) Strawberry Chicken Salad: Grilled chicken, sliced strawberries, baby mixed greens, toasted almonds, dried apricots, goat cheese, and top with a homemade balsamic dressing. Some store bought dressing have MSG! It is healthier and cost efficient to make your own. For the dressing: heat 1/2 cup of balsamic vinegar (up it to 1 cup if you want left overs) on medium heat until it reduces by half (it should look like syrup). Then mix with 1/4 cup extra virgin olive oil, and salt and pepper to taste.
Easy Ways to Manage Stress 1– Exercise 30 minutes a day 2– Spend time with friends 3– Make a to do list and check things off regularly 4– Maintain good sleep habits 5– Look for the silver lining 6– Laugh often 7– Make time for yourself 8– Believe in yourself 9– Do not over commit yourself 10—Recognize the things you can and can’t control 11– Let the small stuff go 12– Keep a journal 13– Ask for help 14– Pursue your interests 15– Learn relaxation techniques 16– Meditate 17– Try yoga 18– Volunteer to help others 19– Avoid negative self-talk 20– Recognize even the smallest accomplishments
If you have a health tip or recipe to share email us at: counseling2@emmanuel.edu
Am I having a panic attack?! Students often experience their first panic attack in college. It is scary and frightening to go through a panic attack not knowing what is happening and fearing “something is wrong with you”. Students generally feel the panic attack came “out of the blue” and was uncontrollable. What is a panic attack? A panic attack is a discrete period of fear or discomfort in the absence of real danger. A panic attack develops abruptly and typically peaks within 10 minutes. Some people experience only one panic or one every few years, while others develop a more serious condition with several attacks in a week. Often time panic attacks are triggered by something that you fear (i.e. snakes, public speaking, fear of failure). A panic attack is your fight-or-flight response to this fear, your adrenaline and flow of blood to your muscles increases and your body is ready to mobilize. If you experience a panic attack you first want to deflate the danger or fear. Start by taking five slow deep breaths, focusing on your breathing. Tell yourself you will get through it and that the panic attack will pass. Once the panic passes do not ignore your experience. The fear or stressor will not go away unless you make a commitment to change your lifestyle. Come to the counseling center where we can work with you to manage your panic so that it does not interfere with your life. On a positive note, you can learn to cope with panic attacks. You can start by understanding your triggers, challenging your interpretations of your fear, practicing relaxation techniques and developing a calmer and more positive attitude. To help manage your panic attacks and better understand the cycle of panic, please seek support from a counselor on campus (x5-9920).
THE CYCLE OF PANIC
Individual Triggers (e.g. failing a test, giving a presentation)
Cognitive Interpretation of the Threat (“I am a failure”)
Cognitive Interpretation of the Physiological Response (e.g. “I am having a heart attack”)
Emotional Response (e.g. anxiety, fear)
Physiological Response (e.g. heart palpitation, sweating, tense)
SYMPTOMS OF A PANIC ATTACK Palpitations or accelerated heart rate Sweating Trembling or shaking Shortness of breath or smothering Feeling of choking Chest pain or discomfort Nausea or abdominal distress Feeling dizzy, unsteady, light headed or faint Derealization (feelings of unreality) Depersonalizations (being detached from oneself) Fear or losing control or going crazy Fear of dying Numbness or tingling sensations Chills or hot flashes
THINK YOU MAY HAVE HAD A PANIC ATTACK? Take a self assessment online If you would like to learn more about managing panic or anxiety, here are some online resources:
STRENGTH Sleep- get your rest, you will need it. You can’t party every night!
Try new things and try your best
Reach Out to faculty and friends
Explore Boston! Nurture your interests in academics and extracurriculars
Grow– commit to being open minded
http://www.adaa.org/living-with-anxiety/ask-and-learn/screenings/ screening-panic-disorder
Think good vs. bad
http://www.anxieties.com/self.php
choices
http://www.helpguide.org/mental/ panic_disorder_anxiety_attack_symptom_treatment.htm
Help- ask for help when
http://alliancehealth.com/
you need and look out for each other
COF Block Party: (Wentworth Campus) Thursday, September 15 · 5:00pm - 8:00pm COF After Party: (Mass Art Campus) Thursday, September 15 · 9:00pm - September 16 · 12:00am
MFA EVENTS—FREE TO STUDENTS DJ Yoga Flow September 18, 2011, 9:00 am - 10:00 am College Night September 22, 2011, 7:00 pm - 11:00 pm Intramurals Flag Football on Sweeney Field at Wentworth. Games are primarily on Sundays from 1-11pm, with occasional weekday games from 6-11pm. Register by Sept. 26th.
Sugar and Citrus (Quad) Wednesday, September 7 · 7:30am - 9:00am & Thursday, September 8 · 7:30am – 9:00am Grab breakfast on the go! Access Leadership: Katie Stam Irk, Miss America 2009: (Library Lecture Hall) Tuesday, September 6 · 7:30pm - 8:30pm Hear Katie Stam Irk speak about how she went from being an average college student to representing our nation as Miss America 2009. Drive-In Movie: Pirates of the Caribbean - On Stranger Tides (Quad) Wednesday, September 7 · 7:30pm - 10:30pm Bring a blanket and a friend! Eric Dittelman: Comedic Mind Reader (Auditorium) Thursday, September 8 · 7:30pm - 8:30pm Open Mic Night (TBD) Friday, September 9 · 8:00pm - 10:00pm Showcase your talents at our first Open Mic Night of the semester.
Welcome Bash (Quad) Saturday, September 10 · 12:00pm - 2:00pm Hosted by Campus Activities and Student Events, join your fellow classmates on the quad for great live music by Stereo Drive-By and free food. Volleyball in the Jean Yawkey Center at Emmanuel College. Outdoor Soccer on Sweeney Field at Wentworth. Games are predominantly on Mondays from 1-11pm, with some weekday games between 6-11pm. Register by Oct. 3rd. Games are predominantly on Sundays from 3-8pm. COF Orchestra Fall 2011 placement auditions begin Thursday, September 8 at 6:30 PM, Emmanuel College Administration Bldg. Rm. 444. COF Chorus: Fall 2011 Rehearsals begin Monday, September 12 at 7:00 PM, Wheelock Family Theater Rm. 005 No audition necessary! COF Dance Project: Registration is REQUIRED, and starts Tuesday, September 13, 2011 at noon. COF Theater Project: Fall 2011 Rehearsals begin Tuesday, September 13 at 7:00 PM, MassArt Tower Auditorium COF Jazz Band: Fall 2011 placement auditions begin Thursday, September 15 at 3:00 PM, Emmanuel College Modular Bldg.
Emmanuel College's Fall Leadership Summit (Library Lecture Hall) Sunday, September 11 · 12:00pm - 5:30pm SGA and OSAMP combine their annual Planning Day and Leadership Summit! Go to your class portal site on MySaints under surveys to sign up! Local Music Showcase: (TBD) Wednesday, September 14 · 7:00pm 9:30pm EC Radio hosts this COF friendly event. Join us for some awesome live music from some local artists! Stress Management Workshop: (TBD) Monday, September 26 · 2:00pm - 3:00pm Trying to adjust again to exams, homework, full schedules? Join the EC Counseling Center and hear how you can cope with stress right from the start.
FOP UP DATES CHECK THE COF WEBSITE: http://www.colleges-fenway.org/
Simmons Pool Hours: Academic Calendar (August 29, 2010 - May 8, 2011) Monday: 6:30 - 8:00am (Shallow Pool Only), 11:45am - 1:30pm, 6:30 - 8:30pm Tuesday: 11:45am - 1:30pm, 6:30 - 8:30pm Wednesday: 6:30 - 8:00am (Shallow Pool Only), 11:45am - 1:30pm, 6:30 - 8:00pm Thursday: 11:45am - 1:30pm, 6:30 - 8:30pm Friday: 11:45am - 1:30pm, 6:30 - 8:00pm Saturday: 10:00am -12:00pm Sunday: 12:00pm - 2:00pm
Leap Program
Check out the fitness classes offered at Simmons. You can try any of the classes for FREE from September 18-22 at the Holms Sports Center. If you like it, the all inclusive package is only $80 Classes include: Zumba, Spinning, Cardio Kickboxing, Boot Camp, Yoga, Wild Card, Hip Hop Yoga Go online and check out the class descriptions and pricing http://www.simmons.edu/athletics/leap/ register/