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2011 Emmanuel College Couseling Center
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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:
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/