Mental Health and Wellness Committee Check-Ins
Read the latest Wellness Check-In to discover simple tips for caring for your mind and body while boosting your well-being!
🧠 Beyond the Buzzword: What is Mindfulness?
Heard the term "mindfulness" but not sure what it is? At its core, mindfulness is simply the basic human ability to be fully present and aware of where we are and what we’re doing. It's about paying attention on purpose, in the present moment, and without judgment.
It's not about "clearing your mind" or stopping all your thoughts. It’s simply the practice of noticing when your mind has wandered and gently bringing your attention back.
Why Bother? The Benefits Are Real.
The benefits are backed by science, even for busy college students. Research on a 4-week mindfulness program designed specifically for emerging adults (like the one in the provided PDF) found that a brief, consistent practice—just 10 minutes a day —can lead to significant benefits:
- Decreased perceived stress
- Increased self-compassion
- Improved sleep
- Reduced worry and rumination (getting stuck on negative thoughts)
- A boost in positive mood
How to Start (No Cushion Required!)
You don't need to sit for an hour. You can start with "informal" practice:
- Mindful Walking: On your way to class, just notice the feeling of your feet on the ground or the air on your skin.
- Mindful Listening: In a conversation, try to really listen to the other person without just planning what you'll say next.
- Mindful Sips: Take three sips of your coffee or tea and fully notice the warmth, taste, and smell.
The goal isn't perfection; it's just paying attention. Give it a try!
☀️ Feeling the "Winter Blues"? It Might Be SAD
As the days get shorter and colder, do you ever feel like you're just not yourself? It's not just in your head. For many of us, the shift in seasons brings more than just a change in weather—it can bring on Seasonal Affective Disorder (SAD).
What is SAD?
SAD is a type of depression that follows a seasonal pattern. While it's sometimes called "winter depression," the key is that it appears and disappears at about the same time every year. For most people, symptoms start in the late fall or early winter and fade away as the sunny days of spring return.
The main cause isn't fully known, but it's strongly linked to the reduced exposure to sunlight, which can disrupt your internal clock (circadian rhythm) and throw off the brain chemicals that regulate your mood and sleep, like serotonin and melatonin.
Common Symptoms to Watch For
It's more than just "feeling down". SAD can impact your daily life, including your classes and social life. Common signs include:
- Low energy and feeling lethargic or sluggish
- Oversleeping and finding it hard to get up in the morning
- Craving carbohydrates ("comfort foods") and overeating
- Difficulty concentrating
- Losing interest in activities you usually enjoy
- Social withdrawal and feeling like you want to "hibernate"
What You Can Do About It
The good news is that SAD is treatable and manageable. Here are a few strategies:
- Get More Light: Try to get outside during the day, even if it's just for a 15-minute walk. Arranging your study space to be near a window can also help.
- Try Light Therapy: Many people find relief by using a special "light therapy box" that mimics natural sunlight for about 20-30 minutes each morning.
- Stay Active: Regular exercise is a powerful mood booster. Even a short workout in your room or a walk to class can make a difference.
- Maintain a Routine: Try to go to bed and wake up at the same time every day, even on weekends. This helps stabilize your body's internal clock.
- Talk About It: Don't just "tough it out". Talk to a friend, family member, or a campus counselor. Talk therapy (especially Cognitive Behavior Therapy) has been shown to be very effective for SAD
If you feel down for days at a time and can't get motivated, please reach out for help. You don't have to go through this alone.
