2011

Wellness Mental

"Life begins at the end of your comfort zone." ~Neale Donald Walsch~

1 Be yourself

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.

2 Get Involved Early and Stay Involved

throughout the year

Attend activities at the beginning of the year. Go

to the Involvement Fair, athletic events and join a

club or organization.

3 Make an effort and be open to meet new

people

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.

4 Stay connected online and in person

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.

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

Summer

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

were: academic (e.g. working on

papers or getting a bad grade),

family relationships (e.g. divorce),

finances (bills or spending), daily

hassles (e.g. waking up late) and

social relationships (e.g.

roommate problems or break ups).

Experiencing stress in college is

common but what are some ways

students cope with stress?

Coping is the process or

steps one takes to manage stress.

Coping strategies typically fall

into two categories: adaptive and

maladaptive.

Students who learn

to adapt are better

able to manage

stress. Brougham

et. al. (2009)

looked at three adaptive and two

maladaptive coping strategies:

accommodation, self-help,

approach, avoidance and self-

punishment. Students in this

study coped with stress by

making accommodations; they

accept the stress and are able

think about the stress in a more

positive way or reframe it. Self-

help techniques, such as

maintaining emotional and

physical well-being, were also

used to mitigate the impact of

stress. Approaching stress head-on

through active problem solving is

commonly reported by college

students. Interestingly, many of

the students in this study also

report using maladaptive coping

strategies; avoiding or denying

stress and ruminating and self-

blaming.

When you notice your stress

level increasing what should you

do? Manage the stress by using

adaptive coping

strategies . Learn how to

help yourself, be more

mindful and aware of

your emotional and

physical needs, and seek

support when needed. You can

learn to accommodate stress by

accepting that it is there and

reframing how you evaluate the

stressor. Is there a way you can

think about the stress that makes it

feel less severe? Lastly, tackle the

problem head on. Rather than

ruminating about the stress, get

organized and make a plan to

solve the problem.

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.

If you have a health tip or

recipe to share email us at:

counseling2@emmanuel.edu

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!

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

Research Spot Light: College is Stressful! It does not come as a surprise to

those people of have graduated from

college but for those who are just

starting, college is stressful!

Students who fail to cope with stress

do not perform well academically

and may even drop out. Developing

tools to manage the ups and downs

of college is critical to your success.

In other words, healthy coping

strategies can help you adjust to the

demands college.

Brougham, Zail, Mendoza and

Mill (2009) explored coping

strategies among college students.

They surveyed 166 college students

from a liberal arts university in

Southern California to learn about

the types of stress

students face and how

they manage it.

MANAGE YOUR

STRESS BEFORE

IT MANAGES

YOU.

Brougham, R.R. & Zail, C.M. (2009). Stress, sex

differences, and coping strategies among college

students. Current Psychology, 28, 85-91.

“A Quick Minute: Ron’s Advice for managing stress

“I can kick your butt in a half hour, that’s all I need!”

Take a self assessment online

If you would like to learn more about managing panic or

anxiety, here are some online resources:

http://www.adaa.org/living-with-anxiety/ask-and-learn/screenings/

screening-panic-disorder

http://www.anxieties.com/self.php

http://www.helpguide.org/mental/

panic_disorder_anxiety_attack_symptom_treatment.htm

http://alliancehealth.com/

THINK YOU MAY HAVE

HAD A PANIC ATTACK?

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

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

Individual Triggers (e.g. failing a test, giving a presentation)

Cognitive Interpretation of the

Threat (“I am a failure”)

Emotional Response (e.g. anxiety, fear)

Physiological Response (e.g. heart palpitation,

sweating, tense)

Cognitive Interpretation of the Physiological Response (e.g. “I am

having a heart attack”)

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

Think good vs. bad

choices

Help- ask for help when

you need and look out

for each other

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.

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.

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/

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.

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.

Volleyball in the Jean Yawkey Center at Emmanuel College. 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.

FOP UP DATES CHECK THE COF WEBSITE:

http://www.colleges-fenway.org/