Read below or download the newsletter as a pdf:

April 2024 Wellness Connection Newsletter

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Introduction

Hey Miners,

April is here! April is not only the time to start preparing for finals- it is also Sexual Assault Awareness Month and home to Earth Day. In our 35th volume of the Wellness Connection newsletter, we want to touch on ways you can be the difference for friends, peers, strangers, and the planet.

21% of Missouri S&T students have experienced a kind of intimate partner violence.* This statistic is harrowing. In this edition, we are covering Equity and Title IX, Russell House, and other resources to know in case you or someone you know is affected by sexualized violence. For Earth Day, we are highlighting ways to be environmentally friendly as a college student and a bath bomb recipe that will help you relax and save some plastic. And of course with it being so close to finals, we have included resources from the Student Success Center and a sleep challenge to help you be as prepared as possible.

Being an activist for yourself and the people and planet around you is a step towards fulfilling the development of a holistic, well-rounded, thriving life. As always, reach out to Student Well-Being if you need any support.

With warm regards,

Mak the Mole (and The Student Well-Being Office)

P.S.- Join us for Sexual Assault Awareness Week! Learn more at wellbeing.mst.edu/saaw24.

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Boost Your Well-Being: How to be Environmentally Friendly as a Student

It’s April! Besides April showers and preparing for finals, there is much more going on during the month- one of those things being Earth Day. As Earth Day approaches, it gives us a time to reflect on our environmental impact and consider ways to become more sustainable, especially as college students. From small lifestyle changes to larger campus practices, every action counts in preserving our planet. Here are some practical ways for students to embrace sustainability not just on Earth Day, but every day.

• Reduce, Reuse Recycle: Within your dorm and apartments, properly sort and dispose of recyclables. Create a separate bin for those items and become familiar with campuses and Rolla’s ways to properly sort and dispose of these items. Other simple ideas are using reusable bags and reusable water bottles.
• Minimize Energy Consumption: Turn off lights when you do not need them, unplug electronics, and use energy-efficient appliances. LED light blubs are great alternatives. One easy way to save energy would be to turn off power strips that are connected to multiple devices at once when you are not using them.
• Saving with Transportation: Instead of driving alone, consider walking, biking, or carpooling. If you have to drive your car, make multiple trips at the same time to limit unnecessary car trips.
• Conserve Water: Be mindful of water by taking shorter showers, opting for reusable water bottles, or fixing leaks around your housing.
• Reduce Single-Use Plastics: Saying no to straws, utensils, and plastic bags are easy ways to save the use of a bunch of plastic. These are small, easy items that you can carry with you when you go out and about.
• Changing your Eating Habits: Eating more organic and locally grown foods, cutting out red meat from your diet, or gearing towards plant-based meals, all of these have a lower environmental footprint. As it is healthier for the Earth, it is healthier for you too!
• Embrace Eco-Friendly Habits: Incorporating eco-friendly habits into your daily routine is easy, such as just using natural cleaning products, choosing digital over paper whenever possible, or opting for sustainable personal care products.
• Conserve Water: Simple acts like turning off the tap while brushing our teeth or washing our face, taking shorter showers, or using leftover/old water for plants can save gallons of water. These actions, though small, can collectively lead to substantial water conservation efforts when adopted by many individuals.

As college students, we have the power to make significant impacts in the environment through our daily choices and actions. By embracing and encouraging sustainability in our lifestyles, we can contribute to a healthier planet.

This Earth Day, let us take meaningful steps towards a more sustainable future and inspire others to do the same. Start small! Even if it is as small as making sure all your lights are off when you leave the house, any difference is a difference. We all contribute to what makes the world go round, let’s nurture and protect it!

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Boost Your Well-Being:  Equity and Title IX Frequently Asked Questions

These FAQs are intended to respond to questions about the University's policies and procedures regarding Title IX and sex discrimination. For additional information, please visit UM System's Title IX FAQ's.

• What is Title IX?
  • Title IX is the most commonly used name for the landmark federal civil rights law in the United States that was enacted as part of the Education Amendments of 1972. It prohibits sex-based discrimination in any school or any other education program that receives funding from the federal government. Missouri S&T’s Equity and Title IX department assures Missouri S&T’s compliance with University of Missouri System policies, procedures, and state and federal statutes and regulation, in the area of Title IX, civil right, and equal opportunity.
• Who is protected under Title IX?
  • All University of Missouri students, employees (faculty and staff), volunteers and visitors are protected under Title IX.
• What conduct is prohibited under Title IX?
  • Title IX prohibits discrimination on the basis of sex or gender. Prohibited conducted includes sexual harassment, quid pro quo, hostile environment, sexual assault, dating violence, domestic violence and stalking.
• If an incident occurs off campus, can the University investigate?
  • The University may take appropriate action, including, but not limited to, the imposition of sanctions under Section 200.025 for students, Section 600.040 for faculty, and Section 600.050 for staff of the Collected Rules and Regulations against the individual for conduct occurring in off-campus settings in order to protect the physical safety of students, faculty, staff, and visitors or if there are effects of the conduct that interfere with or limit an individual’s ability to participate in or benefit from the University’s educational programs, activities or employment.
• If an incident occurred at a party and I was drinking or taking drugs, will I get in trouble?
  • In order to foster reporting and participation, the University may provide amnesty from disciplinary action to Complainants and witnesses for minor student conduct violations ancillary to the incident.
• How do I file a complaint?
  • There are several resources available that include confidential reporting as well as reporting that will lead to either a University investigation or a criminal investigation. You can file here.
• Can I submit a complaint/report anonymously?
  • You have the right to remain anonymous on this form but please be aware that the more details we possess, the better our ability to conduct a thorough investigation. To remain anonymous, simply leave out your identifying information. Without this information, the form will be submitted anonymously. If you do not feel comfortable submitting this information online you may print the form out and send it via campus mail to 900 Innovation Drive, Suite 500.
• What happens after I submit a report?
  • Missouri S&T takes these reports seriously and will take action to investigate reported incidents and determine the appropriate action. We also provide support to all members of the campus community who experience, or witness, such an incident.

For any questions or concerns about Equity and Title IX, use the contact information below.

• 573.341.7734
• equity@mst.edu 
• 900 Innovation Drive, Suite 500
• equity.mst.edu 
• For immediate help, call 911

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Featured Resource: Student Success Center and Prepping for Finals

Spring recess and Spring Break gave us some downtime in our schedules. However, finals and last assignments are around the corner. If you are looking for some extra help during this time, utilize the Student Success Center!

Now located on the first floor of the Innovation Lab, the Student Success Center gives 1 on 1 tutoring by other students for any class you may be struggling with. There is no appointment needed, you can just stop in during the time your class tutoring is being offered. Check out Academic Tutoring – Student Success Center | Missouri S&T (mst.edu) to see the 2024 Spring Schedule!

For more information on what else the Student Success Center offers, check out studentsuccess.mst.edu – Student Success Center | Missouri S&T.

It is never too late to get back on track. Good luck studying!

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Featured Resource: STD/STI Testing from Student Health Services

Did you know you can get STD/STI testing done at Student Health? Regular testing between sexual partners is key to staying safe and healthy. It might not seem like it, but your sexual health is so important!

Schedule an appointment at mst.studenthealthportal.com to prioritize your well-being. You may specify that you would like to see a male or a female provider, if one is available. Your healthcare provider will review your history and make recommendations for testing.

Common tests performed at Student Health are:

• Test for Chlamydia and Gonorrhea (urine test)
• Test for HIV and Syphilis (blood test)

Depending on the test that is ordered results can be available within 2-10 days. Results will be uploaded to your secure Patient Portal. If you test positive, we will ask you to come back to Student Health for treatment.

Remember, taking care of yourself includes taking care of your sexual health!

For more information or to schedule, contact Student Health Services at mstshs@mst.edu, (573) 341-4284, or visit 910 W. 10th St.

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Featured Resource: BetterYou App Sleep Challenge

Time to catch some zzz's to be refreshed for finals!

Get a good night's rest and join the S&T Sleep Challenge from 4/21 - 4/29.

To join the challenge, all you have to do is set a Sleep Goal ("Sleep More") in the BetterYou app.

You can check your progress in the 'Community' tab under 'Community Challenges'.

Complete 100% of your Sleep goal in the Community Challenge and be entered to win $200 in prizes!

Haven’t signed up for the app yet? You can download the app by clicking on this link. For more information about the app, visit wellbeing.mst.edu/betteryou.

We’re excited to kick things off on April 21st. Good luck!

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Featured Resource: Making the Most of Title IX

To fully benefit from Title IX, students should:

• Stay informed: Learn about your rights under Title IX. Institutions frequently provide resources, such as workshops or seminars, to help students understand their rights.
• Be proactive: Do not hesitate to use the existing services and support systems. Whether it is academic counseling or psychological services, taking the initiative is essential.
• Report inequities: If you or someone you know is experiencing discrimination, please contact your Title IX coordinator. Reporting inequities is critical to creating an environment in which all students can thrive.

Your education is more than just a preparation for your future career; it is a formative experience that should be free of discrimination and bias. Title IX is intended to ensure just that. Embrace, engage, and use it to empower yourself and others.

Get in Touch with Equity and Title IX:

• 573.341.7734
• equity@mst.edu
• 900 Innovation Drive, Suite 500
• equity.mst.edu
• For immediate help, call 911

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Featured Resource: Russell House

Formed in 1993, Russell House serves victims of domestic (intimate partner) violence and sexual assault with offices in Rolla, Salem, Vienna, and Steelville.

Russell House services include: crisis advocacy, shelter, support groups, licensed professional counseling, court and legal advocacy, hospital advocacy for SV survivors, volunteer program, and awareness programs. Russell House staff provides community education about domestic violence and sexual assault to community organizations, faith communities, civic groups, and to area professionals as requested.

Learn more about Russell House and the services they provide at russellhousemo.org If you would like to learn more about helping someone in an abusive situation, planning for safety, and learning about the signs of abuse, etc.

Help is also available at the National Domestic Violence Hotline. Call 1-800-799-7233 or chat at their website and get additional information.

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Featured Resource: University Police Department

The Missouri S&T University Police Department supports the campus community in fulfilling its commitment to teaching, research, and service by providing a safe and secure environment for students, faculty, staff, and visitors in partnership with all members of the campus community.

Duties of the university police include, but are not limited to, preventative patrols, the investigation of crimes, crime prevention through active campus involvement, service to students and others in emergencies, special event coverage, overseeing parking lot operations, and the enforcement of state laws, city ordinances, and university rules and regulations.

Get in touch with University Police (open 24/7): police.mst.edu

• police@mst.edu 
• 573.341.4300
• 205 W 12th Street
• In the event of an emergency, call 911.

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Mindful Moment: Lavender Bath Bombs Recipe

Bath bombs are a great way to relax and recharge after a busy semester. Not only are they relaxing and calming, they are great for moisturization and they soothe acne breakouts, eczema, and dry skin. Here’s a DIY recipe! For more information check out: Lavender Bath Bombs Recipe {Natural + Essential Oils} (countryhillcottage.com)

Ingredients:

• 2 cups of baking soda
• 1 ¼ cups of citric acid
• ⅓ cup of coconut oul
• 1 tbsp of sorbitan oleate
• Up to 70 drops of lavender essential oil
• 1 tsp pale purple mica (optional)
• Dried lavender buds

Tools:

• Digital scale
• Fine mesh sieve
• 2 mixing bowls
• Whisk
• Rubber gloves
• Molds
• Teaspoons
• Cutting board

Instructions:

• Melt the coconut oil in the microwave. After letting the melted oil cool, stir in the lavender essential oil and sorbitan oleate
• Sift baking soda and citric acid into a large mixing bowl. It can be clumpy so mix thoroughly until even and smooth
• Pour the melted oil over the dry ingredients and mix well. The consistency of the mixture should be damp sand
• Fill half the mixture into your other bowl, and add purple mica to one half mixing well, keeping the other half white
• Sprinkle dried lavender into one mold. Sprinkle layers of white and purple bath bomb mixture over the buds.Overfill and mound the mold, but do not pack the mixture down. Fill both halves of the mold.
• Press both halves together. Do not twist because this can break the bomb
• Use a spoon to gently tap the mold to loosen the bath bomb from the mold carefully
• Place the bath bombs on a tray lined with plastic and leave to dry for a few hours or overnight

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Upcoming Events

• April 15-19: Sexual Assault Awareness Week
• April 21-29: BetterYou Sleep Challenge
• April 22: Earth Day
• April 24: Denim Day Panel
• April 24: Strategic Diversity Initiatives Diversity Conference

 

Read below or download the newsletter as a pdf:

March 2024 Wellness Connection for Students

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Introduction

Hey Miners,

This month promises a lot of excitement for many of us- Spring Recess, St. Pat's Day, Spring Break- so we are using this newsletter edition to help set you up for success so you can make the most of it.

For those of us choosing to partake in St. Pat’s festivities, we have tips and resources to help you partake in a safer way and information for helping to keep others safe as well.

For those of us more focused on the break and transition from winter to spring, we are helping you embrace the outdoors with an app for hiking and the benefits of getting outside.

For those of us that need an extra boost, celebrate International Day of Happiness with us through our mindful moment and find happiness in the little things.

Wherever you find yourself during break, remember that there is support available. The Student Well-Being office is open all month long so please reach out if you need anything (contact information on the last page).

With warm regards,

Mak the Mole (and The Student Well-Being Office)

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Data Brief: Stepping Up this St. Pat's

With St. Pat’s and Spring Break right around the corner, it’s important to prepare for fun as well as safety. Later on in the newsletter we give tips on protecting yourself during the festivities, but what about protecting our friends or others we don’t know as well? Did you know- 86% of S&T students (graduate and undergraduate) said that they believe it is their responsibility to intervene in a situation where someone’s health or safety is in jeopardy. (from the 2023 Missouri Assessment of College Health Behaviors)

So, how do we intervene in a problematic situation? Try the steps below from our STEP UP! Bystander Intervention training here at S&T.

STEP ONE: NOTICE THE EVENT: Noticing an event happening is the first step in intervening appropriately in a situation. While this sounds simple, and is often times subconscious, we need to be aware of our surroundings to be able to notice a problematic event. We often use our all five of our senses to notice an event, most obviously our vision and hearing.

STEP TWO: INTERPRET THE EVENT AS A PROBLEM: This step is about noticing an event happening and deciding quickly whether or not it's a problem, or a situation where some form of intervention is necessary. While this step can be trickier as we often don't have all the details of a situation, it's important to err on the side of caution and interpret it as a problem.

STEP THREE: ASSUME PERSONAL RESPONSIBILITY: Bystander Intervention is based off of the idea of the "bystander effect", a proven theory in which people are less likely to help in a situation if other people, especially strangers, are present. This is often because of diffusion of responsibility, or feeling like other people will help or are more equipped to help, so we choose to do nothing. Bystander Intervention training emphasizes that it's vital we assume personal responsibility in a situation so a harmful situation doesn't escalate.

STEP FOUR: KNOW HOW TO HELP: Knowing how to intervene appropriately in a situation is vital to the intervention's success. There are four strategies that Bystander Intervention teaches - direct, distract, delay, and delegate. Read more about each intervention styles at stepup.mst.edu

STEP FIVE: IMPLEMENT: Now that you know how to STEP UP!, it's time to intervene in a problematic situation. Learn more and find scenarios to practice at stepup.mst.edu.

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Boost Your Well-Being: Spring Forward- Benefits of Embracing the Outdoors

As the calendar turns and we welcome longer, sunnier days, the natural extension of daylight hours invites us to embrace a significant boost in our overall well-being.

More than just a source of warmth, sunlight plays an important role in regulating our body's internal clock, or circadian rhythms, which improves the quality of our sleep and lifts our mood. Increased exposure to sunlight not only promotes the production of vitamin D—a critical nutrient for bone health and immune system strength—but also stimulates the production of serotonin, a key hormone that regulates our mood, feelings of well-being, and happiness.

Furthermore, longer days allow for a variety of outdoor activities. A leisurely walk in the park, a strenuous hike through nature's trails, or a simple routine of gardening in the backyard all provide a physical workout while also acting as a natural stress reliever. Physical exercise in nature has been shown to reduce symptoms of anxiety and depression, providing a peaceful respite from the stresses of daily life.

In addition to the mental health benefits, participating in outdoor activities during these extended daylight hours promotes social interaction and community connection, which contributes to a stronger sense of belonging and emotional well-being. The natural world provides an unparalleled setting for strengthening relationships and creating unforgettable memories with friends and family.

We have a unique opportunity to enrich our lives in a variety of ways by taking advantage of the longer daylight hours. It's time to reset our routines, prioritize physical health with more active, outdoor lifestyles, and cultivate mental resilience by immersing ourselves in the joy and tranquility that nature abundantly provides. In doing so, we not only improve our own health and happiness, but we also foster a stronger connection with the environment and those around us, celebrating the natural world's beauty and therapeutic benefits.

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Not sure where to start? Our articles might help!

Check out our featured resource, AllTrails, an app that will help you get outside!

And while you are taking that beneficial time outdoors, take inspiration from our mindful moment, Finding Happiness in the Little Things, to help you improve your health and happiness!

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Boost Your Well-Being:  Prioritizing Safety this St. Pat's Day

As St. Pats festivities approach and students gear up for spring break, it is essential to prioritize safety if you are choosing to drink alcohol or consume marijuana. While the safest thing to do is not use, below are some tips for those who choose to consume for a safer experience:

• Plan Ahead: Take some time to consider factors such as transportation, accommodations, and the availability of sober friends/drivers. Also, plan to leave with the same people you came with and come up with somewhere for meeting up if you get separated. Having plans in place can help mitigate risks and ensure a safer experience for everyone involved.
• Accountability Matters: Before any drinking or drug-related activity, set clear limits for yourself. For example, if you are going to a friend’s house and only want to drink 2 beers while you are there, a way to set yourself up for success is to only bring 2 beers with you. You can even communicate these boundaries to your friends and encourage them to do the same. If anything, pace yourself accordingly and having predefined limits can prevent excessive consumption that could lead to dangerous situations.
• Keep Track of Your Drink: Always keep your drink within sight and never leave it unattended. Don’t accept drinks from strangers. If you lose your drink, get a new one to minimize risk of tampering.
• Stay Hydrated: Staying hydrated is essential whether you are drinking or using drugs. Alternate alcoholic drinks with water to prevent dehydration and minimize the risk of adverse effects. Proper hydration can also help alleviate hangover symptoms.
• Eat Before and During Consumption: Carry around some bags of Cheez-Its or fruit snacks! Having an empty stomach can lead to faster intoxication and increased vulnerability to effects. Eat a meal before and continue snacking throughout to help slow the absorption of substances into the bloodstream.
• Avoid Mixing Substances: Mixing alcohol with other drugs, including marijuana, or even mixing different types of alcohol in general, can increase the risk of adverse effects and impair judgment. If you choose to consume substances, exercise responsible practices and refrain from combining.
• Avoid Mixing Substances: Mixing alcohol with other drugs, including marijuana, or even mixing different types of alcohol in general, can increase the risk of adverse effects and impair judgment. If you choose to consume substances, exercise responsible practices and refrain from combining.
• Designate a Sober Buddy: If you are planning on consuming substances away from home, designate a sober friend to oversee the group’s safety. This friend should refrain from consuming any alcohol or drugs and be responsible for ensuring everyone gets home safely.
• Look Out for Each Other: Prioritize safety of yourself and others by keeping an eye on your friends. Intervene if you notice any signs of distress or excessive intoxication. Communicate and support each other in making responsible decision

St. Pats and spring break are opportunities to unwind and enjoy time with friends, but it is essential to prioritize safety and responsibility. By considering these tips and more, you can ensure a safer and more enjoyable experience. Remember, your well-being is so important, so make choices that align with your health and safety. Cheers to fun and responsible celebrations! To learn more about safer consumption tips and access to safer drinking resources, contact Student Well-Being at wellbeing@mst.edu or visit wellbeing.mst.edu.

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Featured Resource: Visit the New Innovation Lab

The Innovation Lab is now open! Check out the new space dedicated to the students. The vision of the Lab is to be more than just a building- rather a dynamic space designed to nurture creativity, collaboration, and discovery.

The building features active learning classrooms, labs designed to support cross-disciplinary work, the university’s Student Success Center, makers space, spaces for collaboration, group, and individual study, the Innovation Forum, and a studio equipped for digital content creation. Another Miner Oasis is in the works, Miner Brew coffee shop will be opening soon, and there is also an outdoor terrace with a multitude of tables and seating, perfect as the weather is getting nicer.

With March 9 being mid semester, take the opportunity to visit the Innovation Lab to study for those mid term exams and get some extra work done. It is also good to note that this is where the Student Success Center is now located, so if you need help, this is where you will want to be. The Success Center is operating how it has in the past, it is just in a new location.

For more information, check out innovationlab.mst.edu or for specific information about the Student Success Center, check out studentsuccess.mst.edu.

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Featured Resource: CHEERS Program

Did you know that Missouri has the CHEERS program? This is a state-wide initiative aimed at increasing the number of designated drivers. This innovative program works with bars, restaurants, and nightclubs throughout the state to provide free non-alcoholic beverages to designated drivers in groups of two or more. It is Missouri's way of thanking those who take on the responsibility of ensuring that their friends and community members return home safely.

The CHEERS program is more than just giving away free drinks; it's a campaign that emphasizes the importance of making responsible decisions and recognizes the critical role designated drivers play in preventing alcohol-related accidents. By participating in CHEERS, establishments are taking a proactive approach to protecting their patrons' health and safety, contributing to the larger community effort to reduce drunk driving incidents.

As customers, we can help by supporting businesses that participate in the CHEERS program. By spending our time and money in establishments that prioritize safety and responsible drinking, we help to foster a culture of care and responsibility.

Next time you're out, remember to say "CHEERS" to the designated driver in your group, and let's all work together to make Missouri's roads safer for everyone.

To find a list of participating establishments, visit mopip.org/CHEERS.

 

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Featured Resource: AllTrails App

Make it a goal this month to get outside more using the AllTrails app. The app is free to use and allows users to find trails in their area.

You can filter the trails by activity (such as hiking, biking, or running), suitability (such as dog friendly, wheelchair friendly, suitable for kids, and terrain type), attractions (such as certain views, wildlife, and elevation change), as well as by distance and difficulty. Many of the trails featured will have pictures from previous users so you can see what you’re getting into before going.

There are many trails in the Rolla area, but make sure to check out the trails near where you’ll be for Spring Break!

While the app is free for anyone to use, you can consider premium paid access which allows extra features, such as downloading trail maps for offline use, alerts for moving off trail, and a safety feature that keeps friends and family informed of where you are.

Use AllTrails online at alltrails.com or download the app in the App Store or Google Play Store.

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Featured Resource: Society of Women Engineers (SWE)

SWE is more than a group organization; it is a network of support, inspiration, and opportunities for S&T students in engineering. If you've ever considered taking on a leadership role and having a significant impact, now is your chance. Our weekly meetings, held every Thursday at 6 p.m. in CS121, are the first step toward involvement, and with elections coming up in April, your opportunity to lead is right around the corner.

Don’t miss out on our upcoming events:

- 3/1: Join us for the Black Gems Pageant, a celebration of excellence and empowerment.

- 3/7: Gain invaluable insights at The Doe Run Company presentation during our General Body Meeting (GBM). It's a fantastic opportunity to learn and network.

Each event serves as a stepping stone toward greater involvement and leadership within SWE. By joining, you will not only advance your career but also contribute to a diverse and inclusive engineering community. Mark your calendars, and let us work together to create a brighter future! SWE is open to anyone interested.

Follow SWE on Instagram @mst_swe or find on MinerLink at minerlink.mst.edu/SWE/club_signup

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Featured Resource: On-Campus Alcohol Use Resources

• Alcohol Skills Training Program (ASTP)
  • ASTP is a 90-minute program with the goal of teaching students ways to drink alcohol that minimizes risks to their health and safety. Students will learn the psychology and biology of alcohol use and develop skills on how to count and pour standard drinks, properly measure alcohol consumption, find their personalized “limits”, and discuss how to use risk reduction strategies. This training acknowledges that abstinence is the most risk- or harm-free outcome, but it also acknowledges that any steps toward reduced risk are steps in the right direction. The program focuses on strategies and skills for drinking in a less dangerous or less risky way for those who make the choice to drink.
  • To request this program for your group, visit wellbeing.mst.edu/presentations

• Miners 4 Recovery
  • Miners 4 Recovery is a counseling group offered for any students interested in exploring their behaviors, reflecting on ideas for change, avoiding negative consequences related to drugs and alcohol, and wanting to experience the support of a safe group. This is not an abstinence-only group. This group is led by a counselor. Research has shown that group therapy is just as effective, if not more effective, than individual counseling, as it allows a space for connection, shared healing, and a chance to practice behaviors and actions within the safety and security of a group. Confidentiality in a group setting is often a worry and a deterrence from trying it out. Outside of the privacy standards that all participants agree to, in general most participants will honor your privacy and respect your healing journey. You are able to decide when and how you want to engage in a group- showing up and just listening is a perfect way to engage until you feel ready to participate. Honor your own pace!
  • To learn more, visit wellbeing.mst.edu/appointments/groups

• BASICS (Brief Alcohol Screening and Intervention for College Students)
  • The goal of BASICS is to motivate students to reduce risky behaviors associated with alcohol consumption. BASICS will provide you with a structured opportunity to assess your own risk, identify potential changes that could work for you, and help you to reduce your risk for developing future problems. BASICS is not abstinence-only, is non-judgmental, and confidential.
  • To learn more, visit wellbeing.mst.edu/appointments/wellness-consultations/basics

• College Behavior Profile (CBP)
  • The CBP is a quick and confidential way to get personalized feedback on your alcohol and marijuana/cannabis use. The CBP is provided by Missouri Partners in Prevention and was created with input from and designed by college students. When you are finished, you will immediately receive your feedback.
  • To take the CBP, visit cbp.mst.edu

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Mindful Moment: Finding Happiness in the Little Things for International Day of Happiness

Outside of St. Pat’s, Spring Break, and other important dates, March also includes International Day of Happiness. Finding happiness in the small things is a wonderful practice for cultivating joy in our lives. Here are a few ways to seek out those small moments:

• • Practice Gratitude and Mindfulness: Take a moment each day to appreciate everything in your life. Living in the moment is easier said than done, but paying attention to the present will allow you to savor the little things.
  • Focus on Connections: Nurture those relationships with friends, family, and loved ones. Laughing, hugs, and meaningful conversations bring so much joy even if you do not see it at the moment.
  • Self-Care: Do things that make you happy and relaxed, whether it's reading a good book, going for a long walk outside, or even taking a bubble bath.
  • Random Acts of Kindness: Spread happiness by performing small acts of kindness for others, like giving compliments, holding the door open, or sending out thoughtful messages.

 

To help you feel inspired to find the little things that make you happy, Student Well-Being’s staff writers have included below a few things the make them happy:

• Abbey (Computer Science Major, Junior)
  • Cheese: I love cheese so much. Having a burger, better with cheese. Having nachos, better with cheese. There is something about it that is so inviting and fun. I love making cheese platters with my friends or trying new cheeses from the grocery store. It is my special splurge.
  • Unexpected nice weather during the colder months: There is something about feeling the warmth of the sun on my face during the middle of January/February that makes me excited. I look forward to taking a walk around campus in the crisp air and not having to wear a heavy jacket, yet just being comfortable in a crewneck.
  • Seeing friends on campus, waving and smiling pass people you know: It brightens my day and everyone’s day by stopping and talking with friends on campus. I consider it my pick me up before heading to class.
  • Sweet treats: There is always time for a sweet treat and they are always welcomed. Getting some caramel in my coffee, or getting a small ice cream from Sonic after a long day on campus always makes me happy.
• Deb (Computer Science Major, Junior)
  • Fresh sheets after an everything shower: It just brings me a lot of joy to get in my bed after taking an everything shower and my sheets being clean. Also, wearing a comfy set of pj’s is the cherry on top for a cozy night, IMO.
  • Brand new 0.5 gel pen that writes just so good.
  • A not too busy bike trail and the perfect weather day to just bike around and listen to music.

• Laura (Health Communications Specialist)

  • Geese, ducks, or other birds all in a group together - I am obsessed with geese and ducks in particular, and love seeing a group of them swimming or eating together. So cute!
  • A friend telling you they loved a book you recommended - As a big reader, this is the highest form of praise! I also love getting book recommendations from others.
  • Making and eating box-mix brownies - my favorite is the Ghirardelli dark chocolate mix with chocolate chips, yum! You can get this brand in Walmart and most grocery stores.
  • Drinking water out of my (current) favorite glass - it makes drinking water more fun and ensures I stay hydrated :)
  • Eating leftover takeout Chinese food - especially lo mein!
  • Sitting in the sun or finding a sun spot indoors - this is especially rewarding after a long winter.

We hope our little happinesses have inspired you to take note of what the little things are for you that add up to help to keep you going on the tougher days.

If you feel as though the tough days are getting tougher and it’s harder to find those small happy moments, don’t hesitate to reach out to Student Well-Being. We are here to support you!

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Upcoming Events

• All Month: Women’s History Month
• March 4-8: STEP UP! for a Safer St. Pat’s (more on the next page!)
• March 8: International Women’s Day
• March 10: Daylight Savings Begins
• March 14 - 17: Spring Recess
• March 17: St. Pat’s Day
• March 25 - 31: Spring Break

 

Read below or download the newsletter as a pdf:

January/February 2024 Wellness Connection for Students

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Introduction

Hello Miners,

February is here and for many of us, that means celebrating Valentine’s Day! But, romantic love is not all we should be focusing on. This month allows us to take that extra time to prioritize love in a few different ways: loving our bodies, loving our friends and family, and (most importantly!) loving our selves.

In this edition, we are helping you hone in on those different forms of love. For our bodies, we are highlighting the basics of nutrition and a month-long challenge promoting heart health. For our friends and family, we have you covered with activities, tips on understanding love languages, and balancing and maintaining different relationships. And finally, for self love, we’re providing an app to help you stay organized, ways to practice self love as a student, positive affirmations, and some of our favorite rom-coms to watch this month.

If you find that you need a bit of help practicing self love or self care, don’t hesitate to reach out to Student Well-Being. We’ve got you!

With warm regards,

Mak the Mole (and The Student Well-Being Office)

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Data Brief: Positive Affirmations (Supported By Data!)

We’ve probably all heard of positive affirmations, though maybe it’s not something we’ve ever tried. In the spirit of loving ourselves and loving others, check out the below positive affirmations you can say to yourself- all of which most S&T students agree with!

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Boost Your Well-Being: Balancing and Maintaining Relationships in College

College is a whirlwind of experiences, and on top of academic challenges, we often find ourselves balancing our relationships and friendships. While romantic love may be a significant aspect, the realm of relationships in college extends far beyond that: platonic friendships, family bonds, and classmates, to name a few.

Communication is what ultimately holds everything together. Understanding and embracing different types of relationships requires effective communication skills. One valuable concept that helps with deciphering the best communication for a specific person is the idea of love languages. Just as you have a unique way of expressing and interpreting love, so does everyone else. Recognizing and understanding these love languages can enhance interpersonal connections and pave the way for stronger bonds. Anything can be considered a love language, but universally there are 5. Let’s look at each love language, along with ideas on how to communicate with each other in the best way possible.

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Words of Affirmation: Words of affirmation is about expressing affection through spoken words, praise, or appreciation. When this is someone’s primary love language, they enjoy kind words and encouragement, uplifting quotes, love notes, and cute messgaes. Some things you could try are…

• Giving genuine compliments, directed to character and achievements
• Calling or texting to check in
• Writing notes or affirmations
• Celebrating milestones and accomplishments verbally
• Being an active listener and asking questions to show interest
• Being transparent as much as you can about what is going on

Quality Time: Quality time is centered around togetherness. It’s all about expressing your love and affection with your undivided attention. It’s not about the amount of time you spend together but instead the quality of your interactions that count. Some things you could try are…

• Sharing meals during busy days of the week where you can enjoy each other’s company
• Engaging in activities that you both enjoy- video games, working out, watching tv
• Choose a book to read together and have a mini book club
• Taking a walk together
• Plan surprise dates/hangouts
• Engage in deep and meaning conversation without interruptions

Receiving Gifts: Gift-giving indicates love and affection to some. They treasure not only the gift itself, but also the time and effort the gift-giver put into it. People with this love language can often remember every little gift they have received from their loved ones because it makes such an impact on them. Some things you could try are…

• Friendship bracelets
• Paying attention to subtle hints or things they mention wanting, and surprise them
• Finishing up a part of a project (or anything) that needed to get done
• Handwritten letters
• Gifting items that hold significance to them
• Surprise them with favorite snack, treat, or homemade goodie

Acts of Service: Acts of service are nice things you do for your relationships that make them feel loved or appreciated. They noticed all the little things you do for them. They also tend to perform acts of service and kindness for others, too. Some things you could try are…

• Cooking a meal for them
• Taking on household chores
• Running errands
• Tutoring or helping with homework
• Putting gas in the car
• Creating a relaxing environment

Physical Touch: A person with physical touch as their primary love language feels love through physical affection. They feel loved when their partner holds their hand, touches their arm, or receives frequent hugs from family and friends. They simply want to be close in their relationships. Some things you could try are…

• Offering a supportive touch
• High fives or fist bumps
• Celebratory embraces with milestones and achievements
• Watching a movie together
• Facing/turning towards them during conversation
• Being present for important events

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As we all juggle academic commitments and social lives, finding little ways to show love and appreciation becomes essential. Small gestures, like leaving an encouraging note or remembering a small detail, can go a long way in balancing relationships. Below lists some relationships every college student comes across and some great ways to show love and appreciation for them.

Romantic partner:

• Plan surprise date nights- it could be dinner, a movie night, or an activity
• Leave thoughtful notes for them to find
• Perform random acts of kindness or thoughtful gestures just because

Friendships:

• Random check-ins through texts or calls
• Schedule regular hangouts or outings
• Celebrate your friend’s achievements and milestones

Roommates:

• Establish open communication channels to discuss any issues or concerns
• Regularly check in on each other’s well-being
• Leave small surprises, like snacks and goodies
• Collaborate on decorating your shared spaces

Parents:

• Keep them informed about your college experiences and achievements
• Video call when you can
• Express gratitude for their support and sacrifices
• Make the most of the time you have together

Siblings:

• Support your siblings in their endeavors when you can- even a text saying good job shows support
• Establish traditions or an annual outing that are unique to just you and them
• Offer help when needed
• Invite them to come visit for a weekend without parents or guardians present

Classmates/Club Members:

• Form or participate in study groups
• Recognize each other’s contributions in organizational activities
• Share helpful resources or study materials
• Organize social events to connect outside school

On top of the multitude of relationships we have, the concept of self-love should not be overlooked. Prioritizing self-care and self-appreciation is a tool for maintaining a healthy balance.

College is a time of growth and discovery, not only academically but also in the terms of relationships. This is where we will find lifelong partners, forever friends, and connections that we can continue to network with as we continue in the workforce. By understanding the various types of relationships, embracing love languages, and practicing effective communication, we can truly balance all of our connections

So take some time this week to call mom, see a friend for lunch, or take a walk around campus by yourself; small gestures and self-love become the pillars that support lasting connections.

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Boost Your Well-Being:  Feed Your Mind and Body: The Basics of Nutrition

Whether it be related to a New Year’s resolution or a way to practice self love, there is no bad time to learn how to use food to help care for your body and health. Understanding the basics of nutrition allows us to build eating habits that will sustain our busy lives, now and for the future as well.

Nutrition, at it’s core, is simply fueling your body in a way that supports your (current and future) lifestyle, with an emphasis on nutrient-rich foods, balance, and promotion of health. So let’s break each one of those pieces down!

• Nutrient-Rich Foods: We should ideally eat in a way that provides us with as many key nutrients as possible, such as our vitamins, minerals, fiber, and protein. Therefore, it’s key to center our diet on the five food groups and the best ways to get them - check them out below. Learn more about each food group here: myplate.gov/eat-healthy/what-is-myplate
  • Fruits and Vegetables- Aim to eat a large variety of fruits and vegetables. Try “eating the rainbow”, or getting fruits and veggies of all different colors, as the different colors typically represent different vitamins and minerals present in the food. There is really no wrong way to eat fruits or vegetables, but going for fresh or lightly prepared when possible is a good way to go.
  • Grains- Grains are extremely important for energy and fiber, so make sure not to cut these out, though this is sometimes recommended in popular diets. Try and make at least half of the grains you eat whole grain (check the ingredients label- it should be the first ingredient!).
  • Protein- Similar to fruits and vegetables, a variety of protein sources is key to a well-balanced diet. This includes animal protein sources (chicken, fish, turkey, etc) as well as non-animal sources (tofu, beans, nuts, etc). For animal sources, aim for non-fried and lower fat options.
  • Dairy- Even though it’s in the name, our dairy sources can come from dairy-free options, such as soy or oat milk, vegan cheese, etc. We primarily are looking for sources that are high in calcium, potassium, and vitamin D. For non-dairy products, try to find “fortified” options, as these will have those vitamins added in.
• Balance: While certain diets or fads may promote cutting out certain “unhealthy” foods, we believe that any food can be part of a nutritional and well-balanced diet in moderation (excluding any allergies or ethical dietary restrictions of course). Additionally, nutrition does not mean all or nothing. The nutrient-dense foods we eat are not cancelled out if we also eat foods that are less nutrient-dense!
• Promotion of Health: Nutrition looks different for everyone, as all of our bodies have different needs. For example, an athlete’s nutritional needs will look different than someone who is not as active. Make sure you are eating in a way that supports your specific lifestyle and your daily activities. Additionally, sometimes the “healthy” choice is finding a motivator that allows you to eat those nutrient-dense foods. For example, if it helps you eat more broccoli and carrots, dipping in ranch dressing is a healthy choice! If it helps you to eat a full nutritious dinner, dessert is a healthy choice!

Want to learn more of the basics of nutrition? Check out the video mini-series in the Health and Well-Being Canvas Course (umsystem.instructure.com/enroll/G3LY3G) under “modules”. Any additional questions or concerns can be directed to Student Well-Being at wellbeing@mst.edu.

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Featured Resource: Visit the New Miner Oasis Location

Come by the new Miner Oasis in the Library with your friends! All through February you will find coloring pages from Bobbie Goods! It's the perfect way to unwind and express yourself. Grab your friends and color away!

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Featured Resource: Structured App

Do you have trouble staying on task and doing things in a timely manner? Structured allows you to schedule a set amount of time for a task or event and lets you know when time is almost up! It also automatically imports calendar events and syncs with your reminders. Use it on your phone or computer. Check it out if you need help organizing your day to day!

Learn more and download at structured.app.

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Featured Resource: BetterYou App - Heart Month Challenge

This February, it's not just about Valentine's Day – it's American Heart Month! We're excited to invite you to our Heart Month Triathlon Challenge, exclusively on the BetterYou App. Get ready to focus on your heart health and win a share of $300 in prizes!

Here's How to Dive In:

• Week 1 (Feb 4th - 10th): Set a fitness goal on the BetterYou App and achieve it! This could be gym sessions, workouts via the app, or any exercise routine you love.
• Week 2 (Feb 11th - 17th): Focus on mindfulness. Set a goal on the BetterYou App for meditation or mind-clearing activities. It’s time to refresh and rejuvenate. During this week keep up with your meditation goals on the BetterYou App for a chance to win. Your heart (and mind) will thank you!
• Week 3 (Feb 18th - 24th): Prioritize your sleep. Use the BetterYou App to set and meet your sleep goals, ensuring you give your heart the rest it deserves.

Winners will be selected each week, leading up to an exciting grand prize! Join us in celebrating heart health and get a chance to win big.

Need to sign up for BetterYou? Visit our BetterYou webpage to learn more!

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Mindful Moment: Pal-entine’s Activities

Turn Valentine’s Day into Pal-entine’s Day! Pal-entine's Day is a celebration of friendship, otherwise considered your “pals”, and it's a wonderful opportunity to show appreciation for the amazing people in your life. Check out these ideas for at home or on-the-go ways to gather with friends this February:

• Brunch Date- Gather your pals for a brunch outing. You can visit a favorite brunch spot or organize a brunch at home. Whatever works for your crew as long as delicious foods are included.
• Paint Night- Host a paint night where you and your friends can unleash your artistic side. Follow a painting tutorial (we love Bob Ross!) or create your own masterpieces.
• Spa Day at Home- Pamper yourself with DIY facemasks, manicures, and pedicures. Play soothing music and get comfy, creating a relaxing atmosphere.
• Outdoor Adventure- If the weather is nice, consider hiking, biking, or a picnic day at the park. Enjoy nature and each other’s company.
• Karaoke Party- Sing your hearts out with a karaoke dance night. Create a playlist of your favorite songs and enjoy the musical talents of everyone in the room.
• Bowling- Get a lane at the Rolla Bowling Center. Bowling is a low stress, but fun and competitive game to get the pals active and spending time together. See who can get to 100 first.
• Themed Potluck Dinner- Choose a theme for your dinner, such as international cuisine, just desserts, or dip night to name a few, and have each friend bring a dish related to it!

Remember to tailor these activities to the preferences and interests of your pals, and most importantly, have a blast celebrating your wonderful friendships!

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Mindful Moment: Practicing Self Love as a Student

Let's talk about the art of self-love and how you can master it amidst your busy schedules. First off, remember to take care of your body – get enough zzz's, eat those greens (and the occasional pizza, because balance is key!), and move your body in a way that feels good. It's not just about looking great; it's about feeling amazing too!

Then there's the power of pausing. Ever tried mindfulness or meditation? Even a few minutes a day can work wonders in calming that exam anxiety and keeping you grounded. And don't forget to make time for the things you love – be it strumming a guitar, painting, or binge-watching your favorite series. It's not slacking; it's essential for your well-being!

Most importantly, surround yourself with people who lift you up. Your squad, family, or a fluffy pet – anyone who makes you laugh and feels like sunshine. And, it's totally okay to ask for help when things get overwhelming. Chatting with a counselor or therapist is like decluttering your brain – highly recommended!

Remember, self-love isn't selfish; it's your secret superpower. Embrace it, and watch yourself thrive both in and out of the classroom.

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Mindful Moment: Staff Favorite Rom-Coms to Watch this Month

Abbey Krimmel (Junior, Computer Science)

• Set It Up- Set It Up walked so Anyone But You could run. Set It Up follows two assistants that hatch a plan to match-make their bosses to make their jobs easier. As they navigate orchestrating the perfect romance for their bosses, they find themselves caught up falling for each other. It truly teaches that the best plans are the ones you never see coming.
• Crazy Rich Asians- I will forever cry when “Can’t Help Falling In Love” comes on at the wedding scene. Rachel accompanies her longtime boyfriend, Nick, to his best friend’s wedding in Singapore. She is automatically put into the spotlight when she finds out that Nick is from an extremely wealthy family and considered one of the country’s most eligible bachelors, total 180 from her upbringing. Can she face the music of his disapproving mother? One of the best movie romances of the century in my opinion.

Deb Andrade (Junior, Computer Science):

• 13 Going on 30: This movie was played every single day at my house. I was OBSESSED (and still am) with this movie. If you haven't watched it, this movie basically is about how when you are a teenager you cannot wait to grow up and be 30. The movie takes you through the unexpected twists of adult life, showing that it's not as easy as it seems. It's a charming story filled with humor, romance, and a touch of nostalgia. Also who doesn't love Mark Ruffalo!!!???
• 10 Things I Hate About You: Oh to have been Julia Stiles and play a character that falls in love with Heath Ledger. Listen, they don't make movies like this anymore, this movie in particular is so good! This movie is the “we dare you to date her” type and they both end up falling in love with each other and it is just “chef’s kiss” good. The story centers around the intelligent and outspoken character Kat played by Julia Stiles, who's not interested in dating, unlike her sister Bianca. Bianca's dating life is on hold until Kat finds a boyfriend, leading to a plan to pair Kat with the intriguing and charming, Heath Ledger.

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Upcoming Events

• All Month: Black History Month
• February 2: Spring O’Rama
• February 12-16: Mental Well-Being Awareness Week
• February 14: Valentine’s Day
• February 20: Spring Career Fair

 

Read below or download the newsletter as a pdf: December 2023 Wellness Connection for Students

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Introduction

Hello Miners,

Can you believe it’s already December? With finals, the holidays, and 2024 looming just around the corner, we want to say thank you for your readership this year and say congratulations on making it through the fall 2023 semester.

The upcoming winter break is a great opportunity to spend time on yourself and spend time with loved ones, so we’ve focused our 32nd Wellness Connection newsletter on just that. You can find tips on setting goals and resolutions, prepping for finals, and navigating winter blues and grief. We’ve highlighted grounding techniques to try, games and apps to get you through the cold season, and ended on a fun section of Holiday Hot Takes, filled out by all the Student Well-Being staff members.

We hope you have great success in your finals and enjoy every moment of your well deserved winter break. We look forward to seeing you back on campus in January!

With warm regards,

Mak the Mole (and The Student Well-Being Office)

P.S.- did you know the Student Well-Being office will be open to support you over break, even if you are away from Rolla? We will be open Monday-Friday, 8am-4:30pm (except from December 25th to January 1st when the university is closed).

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Data Brief: Incorporating Stress Relievers into New Year’s Resolutions

Students often face a variety of stressors, but there are several effective ways to reduce stress (which many of our students already use) that can also be incorporated into New Year's resolutions.

• Regular Exercise and Healthy Eating: Did you know that 58% of S&T students focus on their physical health to relieve stress?* Committing to a regular exercise routine can significantly reduce stress. This can be a resolution to join a gym, start a daily jogging routine, or even take up a new sport or fitness class. Adopting a balanced diet improves overall health and can alleviate symptoms of stress. A resolution might involve cooking healthy meals more often, reducing the intake of processed foods, or drinking more water.
• Time Management: Did you know that 51% of students use time management tasks to relieve stress, and that 30% of students say no to additional time commitments to relieve stress*. Stress often stems from feeling overwhelmed with tasks. Setting a resolution to create and adhere to a structured schedule, using planners or digital tools, can help manage time effectively.
• Mindfulness and Meditation: Did you know that 34% of students meditate or focus on their mental health to relieve stress*? Regular mindfulness practices or meditation can greatly reduce stress levels. Resolutions could include daily meditation sessions, attending yoga classes, or setting aside time for mindful breathing exercises.
• Adequate Sleep: Did you know that 58% of students focus on improving their sleep when they are stressed*? Ensuring sufficient sleep each night is crucial for stress reduction. A resolution might be setting a consistent bedtime, creating a relaxing bedtime routine, or improving the sleep environment.
• Social Connections: Did you know that 61% of students talk with friends and family to relieve stress*? Building and maintaining strong social connections can provide emotional support and reduce stress. Consider resolutions like scheduling regular meet-ups with friends, joining clubs or groups of interest, or volunteering.
• Hobbies and Interests: Did you know that 70% of students focus on their hobbies to relieve stress*? Engaging in hobbies or interests is a great way to relieve stress. A resolution could be to allocate regular time each week to a favorite hobby or to try out new activities.
• Digital Detox: Reducing screen time, especially before bed, can improve mental well-being. A resolution could involve setting specific times to disconnect from digital devices daily.
• Seeking Professional Help: If stress becomes unmanageable, seeking help from a counselor or therapist can be beneficial. A resolution might involve scheduling regular check-ins with a mental health professional.
• Self-Care Rituals: Self-care activities like reading, taking a bath, or simply relaxing can help in reducing stress. Setting a resolution to dedicate time each week for self-care can be highly beneficial.

Incorporating these strategies into New Year's resolutions involves setting specific, achievable goals and regularly reviewing and adjusting these goals to ensure they remain relevant and manageable throughout the year. Unsure how to set goals? Check out the next article to learn how!

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Boost Your Well-Being: Setting Goals You Can Stick To

It’s that time of the year again when we reflect on the past 12 months: the highs, the lows, and the missed opportunities. As the calendar turns, many of us feel a renewed sense of motivation to set New Year’s resolutions and make the upcoming year even better. However, it is a common experience to start the year with a list of well-intentioned resolutions, only to see them fall by the wayside as the weeks go by. So, how can you set meaningful resolutions and, more importantly, stick with them?

One popular method is to use SMART goals, which stands for specific, measurable, attainable, realistic and time-bound. Setting SMART goals also takes practice but can be incredibly useful in helping you stay focused and motivated.

• Specific: Identify what you want to accomplish. Instead of a vague resolution like “I want to run more,” make it more specific, like “I will commit to running for 30 minutes at least three times a week.”
• Measurable: Determine how you will measure your progress. For example, if your goal is to read more, set a measurable target, like “I will read 20 books this year.” This makes it easier to track your progress.
• Attainable: Make sure the goal is achievable. An unattainable goal can lead to frustration and lack of follow through. Consider time, ability, and resources.
• Realistic: Ensure that it’s relevant and important to you. It should align with your values, long-term objectives, and be personally meaningful to you and not just something you feel pressured to do.
• Time-bound: Assign a time frame or deadline that’s reasonable for the goal. Try having an overall goal completion deadline as well as milestones to check progress along the way.

In addition to SMART goals, here are some other tips and tricks to help you stick with your resolutions.

• Create an action plan: Outline the steps you need to take to achieve your goals. Physically writing down your plan or setting reminders on your phone will help you visualize what you want to accomplish.
• Track your progress: Use a journal, app, or a calendar to monitor achievements. Creating an action plan is the first step, and regularly tracking your progress will help you keep motivated.
• Break it down: Big goals are intimidating. Break them down into smaller, more manageable steps. For example, if your goal is to read 20 books in a year, break it down into a monthly reading target.
• Find an accountability partner: Having someone who supports and encourages you can be extremely helpful. This should be someone who can keep track of your progress, provide honest feedback when needed, and can help motivate you.
• Embrace flexibility: Change is a process and life is unpredictable; there will be obstacles along the way. It is important to be open to adjustments in your plan as needed. Don’t view setbacks as failures, instead, see them as opportunities to learn and grow.
• Celebrate small successes: Rewarding yourself can reinforce positive behavior and motivate you to continue toward your goals. If your goal is to run three times a week, choose one of those days to run to a coffee shop and get an after run treat!
• Believe in yourself: The most important ally you have is yourself. When you believe in yourself, you are not just setting resolutions; you are setting a course for self-discovery, growth, and achievement. Remember to do what’s best for you.

As you set your resolutions for the upcoming year remember that you have the power within you to transform your aspirations into reality. The path may be challenging at times, but with SMART goals, accountability, and unwavering self-belief, you are equipped to conquer the obstacles that come your way. Here’s to a new year of growth, accomplishments, and embracing all the adventures it brings. You’ve got this!

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Boost Your Well-Being:  Preparing for Finals and Winter Blues

Preparing for final examinations can be a difficult process, especially if you suffer from seasonal depression. Developing an organized study schedule that allows enough time for each subject, while also giving time for mental and physical well-being breaks, helps us to keep organized and in control.

Begin by breaking the curriculum down into digestible chunks and setting reasonable goals for each study session. To improve focus and productivity, locate a quiet and comfortable work place that is devoid of distractions. Implementing good study practices, such as summarizing notes, reviewing prior assignments, and organizing study groups, can boost knowledge and recall of the content greatly. Maintaining a balanced lifestyle is also important; make sure you get enough sleep, eat healthily, and engage in frequent physical activity.

These behaviors not only improve academic achievement but also aid with stress management and overall mood improvement.Seasonal depression, a prevalent problem among students, can exacerbate an already difficult situation. It is critical to notice and address symptoms like chronic melancholy, loss of energy, or changes in diet or sleep patterns. Engaging in outdoor activities during the day can help because sunshine is good for mood elevation. Mindfulness and relaxation exercises, such as meditation or yoga, can also help to manage depression symptoms. Most significantly, institutions frequently have resources to assist students with their mental health.

If you relate to any of the symptoms mentioned above, remember that you are not alone and that you can always stop by Student Well-Being in 204 Norwood for a wellness consultation. Student Well-Being services provide a safe space for students to discuss their struggles and receive professional guidance and support. By taking advantage of these resources, students can find tailored strategies to manage their mental health while navigating the demands of university life.

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Boost Your Well-Being: Navigating Grief Around the Holiday Season

For many of us, the holidays mean more time with family, friends, and a helpful break from our stressors and anxieties. But for some, this time of year can mean a holiday season, traditions, and new memories without a loved one. While the grief we feel from losing someone dear to us never truly leaves us, there are methods to help cope and get through each day.

The most important factors in healing from loss are acknowledging your feelings and having the support of other people. Even if you aren’t comfortable talking about your feelings under normal circumstances, it’s important to express them when you’re grieving. This can include writing them out which many people find very helpful, as sharing your loss with someone else often makes the burden of grief easier to carry. Wherever the support comes from, accept it and do not grieve alone. Connecting to others will help you heal.

• Turn to friends and family members – Now is the time to lean on the people who care about you, even if you take pride in being strong and self-sufficient. Draw loved ones close, rather than avoiding them, and accept the assistance that’s offered. Oftentimes, people want to help but don’t know how, so tell them what you need – whether it’s a shoulder to cry on or help with funeral arrangements. Don’t worry about “making others feel sad” sharing your thoughts and feelings is the #1 way to heal.
• Draw comfort from your spiritual beliefs – If you follow a religious tradition, embrace the comfort its mourning rituals can provide. Spiritual activities that are meaningful to you – such as praying, meditating, or going to church – can offer solace. If you’re questioning your faith in the wake of the loss, talk to others in your religious community. There are many faith-based organizations on campus. Additionally, many churches have a ministry called “Griefshare” that can help.
• Join a support group – Grief can feel very lonely, even when you have loved ones around. Sharing your sorrow with others who have experienced similar losses can help. To find a bereavement support group in your area, contact local hospitals, hospices, funeral homes, or counseling centers.
• Talk to a therapist or grief counselor – If your grief feels like too much to bear, call a mental health professional with experience in grief counseling. An experienced therapist can help you work through intense emotions and overcome obstacles to your grieving.

When you’re grieving, it’s more important than ever to take care of yourself. The stress of a major loss can quickly deplete your energy and emotional reserves. Looking after your physical and emotional needs will help you get through this difficult time.

• Face your feelings - You can try to suppress your grief, but you can’t avoid it forever. In order to heal, you have to acknowledge the pain. Trying to avoid feelings of sadness and loss only prolongs the grieving process. Unresolved grief can also lead to complications such as depression, anxiety, substance abuse, and health problems.
• Express your feelings in a tangible or creative way - Write about your loss in a journal. If you’ve lost a loved one, write a letter saying the things you never got to say; make a scrapbook or photo album celebrating the person’s life; or get involved in a cause that was important to them.
• Look after your physical health - The mind and body are connected. When you feel good physically, you’ll also feel better emotionally. Combat stress and fatigue by getting enough sleep, eating right, and exercising. Avoid alcohol or drugs to numb the grief or lift your mood artificially.
• Don’t let anyone tell you how to feel, and don’t tell yourself how to feel either - Your grief is your own, and no one else can tell you when it’s time to “move on” or “get over it.” Let yourself feel whatever you feel without embarrassment or judgment. It’s okay to be angry, to yell at the heavens, to cry or not to cry. It’s also okay to laugh, to find moments of joy, and to let go when you’re ready.
• Plan ahead for grief “triggers” - Anniversaries, holidays, and milestones can reawaken memories and feelings. Be prepared for an emotional wallop, and know that it’s completely normal. If you’re sharing a holiday or lifecycle event with other relatives, talk to them ahead of time about their expectations and agree on strategies to honor the person you loved.

If you aren’t feeling better over time, or your grief is getting worse, it may be a sign that your grief has developed into a more serious problem, such as depression, especially if you are starting to have thoughts of death. Talk to a mental health professional right away. Members of Missouri S&T Student Well-Being counseling staff are available to assist students affected by grief. Students who wish to seek counseling services may contact the Student Well-Being office by calling 573-341-4211 or by emailing wellbeing@mst.edu. Additional details are available at wellbeing.mst.edu.

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Featured Resource: Student Success Center

With finals in progress, don't forget the Student Success Center's tutoring services. They offer personalized academic assistance to all S&T students from 8 AM to 5 PM, Monday through Friday. No appointments are needed – just walk in during your class’s scheduled time. For that schedule and availability, check the Fall 2023 Academic Mentoring Services.

This is a great opportunity to brush up on your knowledge and get the extra help you need to ace your finals. Good luck again Miners!

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Featured Resource: BetterYou App

Now that you have your SMART goals and New Years resolutions made, check out the BetterYou app for how it can help you achieve your goals.

You can set a goal to get more sleep, hit a few more steps, read more, keep in touch with loved ones, or meditate for a few minutes each week. Your mind and body will appreciate it. And your wallet will appreciated it- working toward and completing your goals allow you to get multiple $5 rewards to be used at hundreds of your favorite places, such as Starbucks, Dominos, Amazon, Apple, Applebees, over 200+ retailers, and so many more.

Learn more and sign up at wellbeing.mst.edu/betteryou.

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Featured Resource: Plant Nanny App

One aspect of physical health that many of us can improve on is making sure to drink enough water each day. Did you know that the average adult should be drinking at least 100-120 ounces of water a day? It’s especially important to track water consumption over winter when we naturally aren’t drinking as much due to less activity/sweating, less sunlight, and our normal daily routines getting shifted around.

The Plant Nanny app is a free and fun way to help increase your water intake. In Plant Nanny, each glass of water you drink helps grow the cute plants in your garden so you can both thrive. Set a daily schedule so that you can collect and grow plants.

The app can help those of us motivated to keep our fun plants alive, but it also motivates with goal tracking, reminders, and bonus items for the plants for sticking to your goals.

Download the app in the Google Play or App Store, or learn more about the app at sparkful.app/plant-nanny.

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Mindful Moment: New Board Games You Should Know

The holiday season is upon us, and what better way to bring joy and laughter to your gatherings than with a selection of board games? Board games are not just a source of entertainment but rather they offer a perfect blend of social engagement, competition, and cooperation. If you are weary of the same old same old with classics like Monopoly, Clue, and Risk, it’s time for a refreshing change. Highlighted are four recently released board games that offer both extended and quick gameplay, catering to the entire family.

Spy Alley: Using strategy and deduction, 2-6 players take on secret identities, collect spy gear, and strive to unmask their opponents. The secret identity is represented by a country and the goal is to collect all the items needed for your spy mission while keeping your identity hidden. On your turn, you can move around the board, gain gear, or attempt to expose an opponent’s identity. The first player to complete their mission without being discovered wins.

Tapple: Tapple is a fast-paced word game for 2-8 players. The game revolves around an electronic timer with lettered buttons. Players take turns naming words that fit a given category, the catch being the word must start with the letters on the timer. Once a player uses a letter, they “tap” that letter down and pass the timer to the next player. As the timer goes on, it's up to players to think on their feet for answers with letters left on the timer. When the time runs out, the player with the timer at the end loses the round.

Wingspan: This strategic card-driven game allows 1-5 players to become bird enthusiasts, collecting and nurturing a diverse array of bird species. Players collect birds in their habitats each round to earn points. Each bird comes with a specific power, and strategic decisions on which birds to attract and how to utilize their abilities are crucial. The player with the most points at the end of four rounds wins.

The Chameleon: This social deduction, party game is for 3-8 players to practice their wit and deception. Players are given secret roles and a grid of related words. Everyone, except the Chameleon, knows the target word. Players take turns providing one-word clues related to the word, aiming to secretly communicate with teammates. The Chameleon must blend in by guessing the target word without revealing they do not know what it is. Others must deduce who the Chameleon is based on the clues given.

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Mindful Moment: Student Well-Being's Holiday Hot Takes

With the holidays in full swing, opinions and perspectives on how to celebrate, what traditions to uphold, and even the significance of the festivities vary widely. Whether it’s deciding between what kind of Christmas tree to have in the house, the ever-controversial debate if “Die Hard” is a Christmas movie, and the question of when is too early to start playing Mariah Carey’s “All I Want for Christmas Is You,” holiday hot takes add a dash of spice to the season. Our team took to the office to see what the department had to say about the holidays. Do you agree with these hot takes?

• 58% of the department favors some peppermint flavor in their candies and coffees during the holidays.
• The office was split on their thoughts about snow, we had everything from a handful, it’s pretty, and we must have a white Christmas!
• 41% of the department loves eggnog!
• Are Christmas sweaters actually ugly? 83% say nope, they are super cute!
• Christmas Carol Adaptation? Muppets Christmas Carol takes that vote!
• A third of the office would listen to Christmas music all-year-round!
• Experiences and memorable/homemade gifts split the vote on what kinds of gifts are the best.
• Everyone agreed that PJs are the must-wear outfit on the holiday morning.

And then some specific hot takes that were just too good to pass up:

• “Lethal Weapon is also a Christmas movie. Don’t throw coal at me!”
• “Presents should be opened on Christmas morning, however, Santa gifts are not wrapped!”
• “Breakfast and brunch with the family is better than a dinner during the holidays”
• “Ham is the best holiday main course hands down!”
• “Elf is the best movie for kids, while The Holiday is the best movie for adults”
• “Real or artificial tree? Neither! Save the environment and avoid cutting down trees and avoid using plastic!”

Do you have any holiday hot takes? Let us know by emailing us at wellbeing@mst.edu or DM’ing us on instagram @sandtwellbeing!

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Mindful Moment: Grounding Techniques to Try This Winter

Grounding techniques are valuable tools used to bring a person back to the present moment, especially during times of stress, anxiety, or dissociation. These methods focus on reconnecting with the immediate environment to detract from overwhelming emotions or thoughts.

One common technique is the "5-4-3-2-1" method, which involves identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This sensory exercise is effective in anchoring the mind and body in the present.

Another grounding method involves deep breathing exercises, where one focuses on the sensations of inhaling and exhaling, which can help reduce physiological symptoms of anxiety.

Physical grounding can be as simple as feeling the texture of an object, walking barefoot to feel the ground, or holding a piece of ice, which draws attention to the here and now.

Mental grounding techniques might include counting, reciting a poem, or naming objects in the environment.

Regular practice of these techniques can significantly help in managing acute stressors, providing a sense of control and calm in challenging situations.

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Upcoming Events

• December 11: Beginning of finals week
• December 25 - January 2: University closed
• January 1: New Year’s Day
• January 16: Classes resume for the Spring 2024 semester

 

Read below or download the newsletter as a pdf: November 2023 Wellness Connection for Students

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Introduction

Hello Miners,

Happy November! With Halloween just passed and the winter holidays coming in only a few weeks, we feel that his month brings about a great opportunity to practice balance. We’re balancing our university responsibilities with planning for holiday break; we’re balancing our on-campus friendships with off-campus relationships; we’re balancing days of warmer weather with prep for winter.

We’ve written this newsletter edition with all this on our mind to help you manage. Check out our features all about support systems and relationships, ways to help yourself and your community, and ways to have a productive but relaxing break with loved ones.

We hope you have a wonderful November and start to the holiday season! Remember that if you need anything, the Student Well-Being office is available to you.

With warm regards,

Mak the Mole (and The Student Well-Being Office)

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Data Brief: Navigating Off-Campus Support Systems

As college students, our off-campus support systems play a vital role in our lives. These support networks include friends, mentors, and family members who offer guidance and comfort during our academic journey.

Did you know that 94.5% of S&T students turn to at least one person off campus when personal concerns arise? (2023 Missouri Assessment of College Health Behaviors)

• 71% go to their off-campus peers/friends
• 70% go to their parents
• 54% go to their siblings or other family members
• 30% go to their off-campus dating partner/spouse

However, maintaining these relationships can sometimes be challenging, especially when facing difficult conversations or changes in friendships. Here's a concise summary to help you navigate these aspects:

Addressing Difficult Conversations:

• Initiate open and honest dialogues with your off-campus support systems.
• Use "I" statements to express your feelings and concerns.
• Be patient, listen actively, and strive for mutual understanding.
• Seek compromise and common ground when addressing contentious issues.

Changing Friendships and Rekindling Connections:

• Recognize that friendships can evolve and change over time, especially during college.
• Initiate conversations with friends to understand any shifts in your relationships.
• Rekindle friendships through shared interests and quality time together.
• Be open to new friendships while appreciating the value of old ones.

By approaching these aspects with empathy, communication, and a willingness to adapt, you can navigate the complexities of off-campus support systems and maintain meaningful relationships throughout your college journey.

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Boost Your Well-Being: Managing Lifestyle Changes and Holiday Breaks

Thanksgiving break is just around the corner, and for college students, this means heading home for quality time with family and friends.

However, returning home involves more than just packing your bags; it requires navigating lifestyle changes and setting boundaries to make the most of this cherished holiday. Here's a brief summary to help you prepare:

Navigating Lifestyle Changes:

• Reconnect with your parents and respect their rules and expectations: this can be one of the trickiest aspects as we have learned to live on our own. Do your best to respect their standing rules and remember that the situation is temporary.
• Strengthen sibling relationships by taking an interest in their lives: you might have a lot to catch up on! Focus on building a close connection without putting too much pressure on making it perfect.
• Embrace your family's traditions and share your college experiences: try to be an active participant with family events, even the small ones, and share what you are comfortable with! Most family members are eager to hear about your education and new experiences.

Setting Boundaries:

• Communicate your need for personal time to recharge: make sure you take time for yourself when it’s needed; this doesn’t need to be a full conversation even- any small way to separate yourself (such as going to the store or going on a walk) can be helpful to recharge. If it needs to be a conversation, make sure to focus more on your needs, instead of what they are doing (use “I” statements).
• Discuss your plans and commitments with your family to manage expectations: this can be especially tricky if our family expects us to be with them the entire break, while we might be hoping to see more of friends or have alone time. Discussing plans ahead of time can help set the stage for the rest of the break.
• Establish boundaries around sensitive topics and personal choices: if you know there is a topic or personal experience you are unwilling to discuss while on break, consider talking it over with a trusted family member to have help navigating conversations away if the topics arise. It can also be helpful to rehearse talking points or have exit strategies ready if needed.

And remember: these changes in our interactions and communication with family members are not only natural but also a healthy part of the college and adult experience. While it can be tricky to navigate at first, incorporating these considerations will help you create a harmonious and meaningful Thanksgiving break, filled with gratitude, love, and connection.

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Boost Your Well-Being:  Immune Boosting Tips

Have you been feeling a little under the weather recently? It is ok if so, because it’s that time of the year again! Flu season! Allergy season! Cold weather! Everything and anything that could make you feel icky is going around. With Thanksgiving break around the corner and school assignments still chugging along, it is as important as ever to keep your immune system intact.

Maintaining good health during this time is essential and boosting your immune system can help you stay resilient against those seasonal illnesses. Here are some specific tips for keeping up your immune system and staying healthy during the colder weather:

• Eat Nutrient-Rich Foods: Remember to eat your fruits, veggies, whole grains, lean proteins, and healthy fats during this time. These foods provide essential vitamins and minerals that support your system, these vitamins and minerals being vitamin C, vitamin D, zinc, and antioxidants! Want to learn more about nutrient-rich foods? Visit USDA MyPlate What Is MyPlate? for information and tips for each food group, along with recipes!
• Stay Hydrated: Drink plenty of water to ensure your body is in go mode! How much do you need? The recommended daily amount is up to 8-10 cups a day.
• Wash Your Hands: Frequent handwashing with soap and water is crucial to prevent spread of germs! Make sure to especially do so before eating and after being in public places.
• Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night as it is important for our bodies to have the rest to repair and function the next day.
• Layer Up and Keep Warm: Dressing warmly and in layers helps to protect yourself from the cold temperatures and prevents your body from expending extra energy. While bundling up isn’t always the most aesthetically pleasing way to go, try adding to your style with a hat, earband, or matching gloves as the temperatures start to decrease.
• Consider Trying Herbal Remedies: Some herbs like echinacea, elderberry and garlic have been studied for their potential immune-boosting effects. Drink some warm elderberry tea or try some roasted garlic the next time you are craving some immunity boosting treats.
• Get Regular Exercise: Engage in regular physical activity to boost your immune system and just improve your overall well-being. Check out our previous monthly articles for tips and tricks for staying active during the colder months!

By following these tips, you can help boost your immune system and hopefully stay healthy during the cold weather months! They might not be 100% effective, but they are preventative and protective strategies to help you feel the best you can during this time! Remember that good health is a combination of various factors, so do everything in moderation and keep a balanced lifestyle. Stay healthy and stay strong. You can conquer the cold!

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Boost Your Well-Being: Healthy vs Unhealthy Relationships

For many of us, November begins the holiday season where we spend a good deal of time with loved ones and allow us to demonstrate the love and appreciation that we have towards them. However, love is not always good, especially when it's harmful and controlling. It's important to know the signs of an unhealthy or abusive relationship, either with a significant other, parent, friend, or relative.

What defines a healthy or unhealthy relationship?

• A healthy relationship is a relationship that brings out the best in you and make you feel good about yourself. Being around that person makes you feel energized, confident, happy, and safe. This doesn't mean it's perfect all the time, but there are common and predictable healthy signs in the relationship.
• An unhealthy relationship isn't always abusive or obvious. It's one or more of the people involved exhibiting behaviors that are not healthy, safe, or founded in mutual respect for the other person. Unhealthy relationships aren't limited to romantic partners- they can be friendships or relationships with family members.

Signs of a healthy relationship:

1. You're not afraid to speak up
2. Trust is at the core of the relationship
3. You know each other’s love language(s)
4. You agree to disagree on certain issues
5. You encourage each other to go after goals
6. You hold separate interests
7. You’re comfortable being yourself around them
8. Boundaries are honored and respected
9. You feel happy and supported
10. You communicate openly and avoid being passive or petty

Signs of an unhealthy relationship:

1. Shows extreme jealousy of people you spend time with away from them
2. Attempts to isolate you from others
3. Insults, demeans, or shames you
4. Prevents you from making decisions
5. Controls or judges finances
6. Pressures you to do things you're not comfortable with (like sexual acts or drug use) or refuses to accept set boundaries
7. Intimidates you with words or actions
8. Gaslighting, lying, or manipulating you

Resources to get help:

• Title IX: Prohibits discrimination on the basis of sex (gender), including sexual harassment, sexual misconduct, sexual assault, relationship (domestic and dating) violence, and stalking.
  • equity.mst.edu/title-ix
• National Domestic Violence Hotline: The hotline is free, confidential, and available 24/7.
  • thehotline.org, 800.799.SAFE (7233), or text "START" to 88788
• Russell House: Provides services and supports to victims of domestic violence, sexual violence, and stalking. Advocates for victims and provides safe shelter.
  • russellhousemo.org, 800.998.8340, info@russellhousemo.org
• Student Well-Being: Provides counseling services, trainings, and resources related to relationships.
  • wellbeing.mst.edu

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Featured Resource: Nicotine Cessation Tips and Services

The Great American Smokeout, an annual event hosted by the American Cancer Society for over 40 years, takes place on November 16th this year. This event serves as an opportunity for individuals to commit to a smoke-free life, not just for a day, but for the entire year. The goal is to encourage people to make a plan to quit smoking or vaping and initiate a smoking cessation plan on this day. Quitting smoking or vaping is not easy, and the message of the event is clear: you don't have to quit in one day, but you can start with day one.

To improve your success in quitting smoking, follow these five steps:

• Set a quit date, either on the Great American Smokeout (November 16) or within the next two weeks.
• Share your quit plan with family and friends for their support and encouragement.
• Be prepared for challenges by creating a list of healthy coping strategies.
• Maintain a positive attitude and visualize a smoke-free life.
• Stay busy, change routines, and seek support through various means, including counseling and medications if needed.

Withdrawal symptoms are part of the process, but they typically improve a few weeks after quitting. If you're ready to quit using nicotine, take advantage of the free nicotine cessation program offered to students through Student Well-Being. This program includes nicotine replacement therapy, one-on-one coaching, personalized quit plans, and continuous support. Contact Student Well-Being for a one-on-one consultation (wellbeing@mst.edu, 573.341.4211).

For additional resources and support, visit the Student Well-Being website, where you can find online and texting resources at this link: bit.ly/NicotineResources . It's never too late to start your journey toward a healthier, smoke-free life.

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Featured Resource: It’s On Us Pledge Against Sexual Assault

Did you know that 13% of all undergraduate and graduate students experience rape or sexual assault through physical force, violence, or incapacitation? (RAINN)

Take the It's On Us pledge against sexualized violence today- view it below:

It’s On Us...

• To RECOGNIZE that non-consensual sex is sexual assault.
• To IDENTIFY situations in which sexual assault may occur.
• To INTERVENE in situations where consent has not or cannot be given.
• To CREATE an environment in which sexual assault is unacceptable and
• survivors are supported.

Learn more about the pledge at itsonus.org.

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Featured Resource: Student Veteran Resource Center

In the month of November, we come together to honor and recognize Veterans Day, a time to show our deep appreciation for everyone who has served our country. As we celebrate and reflect upon the sacrifices made by our veterans, it's also crucial to acknowledge the ongoing commitment to support them in their pursuit of higher education. The Student Veterans Resource Center's goal is to ensure the educational success of all those who served our country. They offer several amenities, and many programs to assist veterans in not only making it through college to the great beyond, but also so that they may rightly enjoy their experiences here. Let us take this opportunity to express our gratitude to our veterans and to show our support for their educational and personal endeavors. Thank you for your service! Check out svrc.mst.edu for more information.

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Featured Resource: Career Opportunities and Employer Relations

Landing interviews with potential employers is beyond exciting, but what happens after those initial rounds? It's been a month since the career fair, and whether you engaged with numerous companies or applied online, you're probably pondering the same question: What now?

COER (Career Opportunities and Employee Relations) has a multitude of student resources for resumes, offer letters, job search strategies, interview prep, linkedIn reviews, handshake, workshop review, and general career advising.

Visit Students – COER for resources or schedule an appointment with career advising at Schedule an Appointment – COER. Beyond student resources, check out the event calendar! The COER Calendar of Events includes details on: professional development seminars and employer engagement opportunities. Check out the Career Office's page on MinerLink to view and subscribe to their full calendar here.

Stay strong during this time! It might take some time for companies to get back to you. Your dream job is within reach, and COER is here to help you grasp it.

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Mindful Moment: Apps for Mindfulness to Check Out

Looking to relax and unwind, especially during the colder and darker seasons we have coming up? Turn to mindfulness phone apps and games! Everyone loves a fun, relaxing game on their phone, but sometimes they take up too much brain power. Mindfulness games offer an escape from the hustle and bustle of everyday life and can be a great way to relax and recharge. They often have simple mechanics and aesthetically pleasing visuals, making them accessible and enjoyable for everyone. These games can provide a much needed break and a way to destress during the week. Here's a brief overview of some apps we think you’ll enjoy:

• Forest Island: Forest Island is a game that brings nature into your phone. It is an excellent choice for those who enjoy the calming effects of nature, as it allows you to immerse yourself in a virtual forest. Grow your forest to the best it can be, and as your forest grows, unlock cute animals to inhabit the environment! Research also shows that Forest Island promotes relaxation and stress relief.
• Zen Koi: Zen Koi is where you can grow and nurture your own Koi pond. The slow and graceful movements of Koi fish can be quite relaxing to watch. Zen Koi can help you unwind and focus on cultivating something beautiful.
• My Oasis: My Oasis is a “healing game that helps with stress relief, relaxing and calming your mind. It is an idle clicker and tapping game, there are no intense controls, just easy gameplay, and a relaxing environment.” It is just like Forest Nature, but with different animals and effects.

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Mindful Moment: Mason Jar Leaf Lantern Craft

Wanting to brighten up your room in a festive, fall way? These mason jar leaf lanterns are super pretty and simple to make. It is such a great DIY fall decoration that can be used for so many things from dorm room decor, a fall mantle, or even the Thanksgiving table! For more details, check out Mason Jar Leaf Lanterns!

What you will need:

• Mason jar
• Leaves: real or faux (recommendation is to use fabric leaves from the craft store)
• Mod Podge
• Rubbing alcohol
• Cotton ball
• Sponge brush

Steps:

• Prepare the jar and leaves. If you used fabric leaves, you need to peel the plastic ribbing off from each of the leaves. Thoroughly wash your jar with dish soap and water to remove any surface dirt or grease. Then wipe down the outside of the jar with rubbing alcohol with the cotton ball.
• Add the first leaf. Using the sponge brush, add a thin layer of Mod Podge to the outside of the jar, wait a few minutes for the glue to start drying, then carefully press a leaf onto the glue. Add another thin layer of Mod Podge where the next leaf is going to go.
• Cover the rest of the jar. Add a second layer of leaves onto the Mod Podge - you can overlap the leaves as much or as little as you like.
  • Use your finger or the sponge brush to press down any edges that do not want to stick. No worries adding extra Mod Podge, the sponge brush should have soaked more up.
• Mod Podge the entire jar. When you are finished adding all the leaves, let the jar dry for up to 20 minutes. Once the leaves seem to be good and stuck, squeeze on a generous amount of Mod Podge. Use the sponge brush to carefully brush a layer around the entire jar.
• Allow the jar to dry. Recommended time is to let the jar dry overnight. Place a candle inside and light it! Voila! Your mason jar leaf lantern is complete!

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Mindful Moment: Writing Staff Picks for Favorite Thanksgiving Foods

Thanksgiving is all about the food for us- check out the newsletter's writing staff picks for favorite Thanksgiving foods (plus some recipes)!

Deb (Student Employee- Health Communications Assistant):

• Apple Pie
  • I can’t bake even if my life depended on it, so every Thanksgiving, I go to Sucrose Bakery in St. Charles. If you're ever in the area, stop by and sample some of their scrumptious pastries.
• Cranberry Sauce
  • Can I cook? No. But do I like cranberry sauce? YES!

Abbey (Student Employee- Health Communications Assistant):

• Mac and Cheese
  • Mac and cheese is glorious. It is so good because it combines the comforting and creamy richness of cheese with the comforting texture of pasta, creating a delicious and indulgent dish that both adults and kids will scarf down. It is a fan favorite. There are many ways to create the perfect mac and cheese, you can jazz it up or make it simple depending on your family’s liking. It goes so well with other Thanksgiving accompaniments, as well. As a cheese lover and noodle fanatic, mac and cheese truly resonates with me and has a special place in my heart. It is my go to comfort food. And my aunt makes the best mac and cheese! Here is her recipe:
    • What you will need:
      • 1 box Kraft Deluxe macaroni and cheese dinner
      • 1 teaspoon of salt
      • 1 teaspoon of pepper
      • 1 cup sour cream
      • 1 cup milk
      • One package of shredded cheese
    • Steps
      • Preheat the oven to 400 degrees
      • Follow the directions on the Kraft Deluxe box
      • Mix together everything else in the pan once you completed the box directions
      • Pour into a casserole dish
      • Top with your shredded cheese
      • Bake for 20 minutes or until cheese is lightly browned
• Biscuits
  • Have extra gravy on your plate or want to make a sandwich with the leftover turkey? That is why the bread element of the Thanksgiving feast is worth mentioning. There is nothing better than a fresh buttered roll or a biscuit. I can’t decide which is better and I am not telling you which one to choose: biscuits and rolls just seal the deal. They have that soft and fluffy texture, which provides the contrast we look for with the savory dishes on the Thanksgiving table. They are easy to make, and easy to eat. My favorite biscuit recipe is from Ree Drummond, as it is simple yet gives everything you want in a good biscuit. Check out the recipe here!

Laura (Health Communications Specialist):

• Green Bean Casserole: this is my all time favorite Thanksgiving food! I enjoyed this as a kid with canned green beans and cream of mushroom soup (check out this classic recipe!), and as an adult I’ve made different variations. This recipe is the one I followed last year, and it was a crowd favorite (plus, it’s vegan!).
• Vegan Turkey Substitute: I loved turkey when I was younger, but now as a vegetarian who mostly eats vegan, I wanted something savory and robust that could still act as a main dish. I have used this recipe for a vegan turkey roast with many variations, including stuffing it with this vegan stuffing mix (just make sure to prepare with vegan alternatives, such as oil instead of butter). Want a vegan roast but don’t want to make it? Try finding one of Tofurky’s plant based roasts or feasts- the website features a “find a store” option so you can plan your shopping trip.

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Upcoming Events

• November 5: Diwali Event Celebration, 4-8pm, Leach Theatre
• November 8: National STEM Day
• November 8: First Generation College Celebration Day
• November 8: First Generation Miner Q&A Session
• November 11: Veterans Day
• November 16: Great American Smokeout
• November 19-26: Thanksgiving Break Begins
• November 20: Transgender Day of Remembrance
• November 23: Thanksgiving Day
• November 24: Native American Heritage Day

 

 

Introduction

Hello Miners,

Happy beginning of fall and (maybe more importantly) a short week before fall break!

This edition is all about building social connections and sense of belonging on campus. With the changing temperatures and growing challenges that the semester brings, it’s important to find stability and support before we need it.

We are featuring ways you can manage different anxieties, different groups to join for social connection, and of course some fun fall activities with a pumpkin focus.

Check out the Event Spotlight section to learn more about Mental Well-Being Awareness Week, a series of events, trainings, and activities aimed at promoting mental well-being, building social connections, and increasing sense of belonging on campus. We can't wait to see you there and we hope you have a wonderful October!

With warm regards,

Mak the Mole (and The Student Well-Being Office)

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Data Brief: Building Social Connections

One of the best ways to find social connections and a sense of belonging on campus is to get involved during your time at S&T. Involvement allows us to meet new people while focusing on the things that are important to us or hobbies that we enjoy.

Did you know that 83% of S&T students are involved in at least one ongoing campus activity or organization?* If you are part of the 17% that’s not involved, or if you are feeling like you want to be more involved, fear not! Below are tips from staff on the best ways to reach out and connect with others.

(*2023 Missouri Assessment of College Health Behaviors)

• Start with your major/degree: Almost 50% of Miners are involved in professional or academic organizations. These are a great place to start because you may be more familiar with the subject matter and already know some of the people involved. Plus these can be great resume boosters.
• Figure out what is “missing” from your schedule: Find what it is that you want to be doing more of and look for organizations or groups that focus on that. Are you wishing you could make new friends to do activities with? Maybe a social organization is the best option. Are you wanting to be more active? Try intramural sports teams (they welcome beginners!). Are you wanting to be more involved in your community? Maybe a political, service, or social justice organization would be a good fit.
• Don’t be afraid to try something new: Many organizations offer lower stakes membership (drop in/drop out, no fees associated with membership, etc) and can allow you to try something new with the option to drop if you don’t enjoy it. This is a great way to find new and creative hobbies.
• Start your own organization: If you have an idea for a group and have people interested, you can start your own registered student organization! Learn more at involvement.mst.edu/organizations/newrso.
• Meet with a Peer Involvement Advisor: if you have no idea what you are interested in and are feeling lost, consider meeting with a Peer Involvement Advisor. They will help you find your home on campus through one-on-one consultations using your interests and personality traits. Learn more about that process at involvement.mst.edu/pia.

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Boost Your Well-Being: Cooler Temps & Mental Health: Fighting Seasonal Affective Disorder

Dealing with seasonal depression, also known as Seasonal Affective Disorder (SAD), affects many of us in big ways. Did you know that more than 3 million people a year in the US alone are affected by SAD? SAD is a type of depression in mood that occurs at the same period of time every year because of fewer daylight hours. Symptoms include fatigue, depression, hopelessness, and social withdrawal.

You might be thinking: fall is just getting under way, why are we talking about this now? It’s important to know ahead of time that you might be affected and to build in habits that can help before it starts. Below are some friendly tips to help brighten your days during those challenging times.

First off, let's talk about moving your body – regular exercise is your friend! It releases those feel-good endorphins and can really help you fight off SAD. Whether you're up for a nature walk, a bit of yoga, or hitting the gym, getting active can do wonders for your mood.

Now, here's another friendly reminder: embrace the sun! Try to soak up as much natural daylight as you can during the day, even if it means bundling up for a cozy outdoor adventure. Sunlight helps reset your body's internal clock and can give your spirits a lift. And when you're indoors, make your space as friendly and bright as possible with some daylight-simulating bulbs. Additionally, don't hesitate to chat with a therapist or counselor who specializes in mood disorders – they're like your personal cheerleaders on the path to overcoming seasonal blues, offering you support and helpful strategies along the way. You're not alone in this, and there are lots of friendly tools to help you stay sunny even in the winter months!

Another friendly strategy to tackle seasonal depression is to surround yourself with positive vibes. Spend time with friends and loved ones who uplift your spirits. Social connections can be a powerful antidote to the winter blues. Whether it's cozying up with a hot cup of cocoa, hosting a game night, or simply having heart-to-heart chats, nurturing your relationships can bring warmth and joy into your life.

Lastly, make self-care your best friend. Treat yourself kindly by indulging in activities that make you happy and relaxed. It could be reading a good book, taking up a new hobby, or simply enjoying a warm bath. Don't forget to nourish your body with healthy, mood-boosting foods and prioritize quality sleep. A well-rested and well-fed you is better equipped to face the challenges of seasonal depression with a smile.

Remember, it's all about taking small, friendly steps towards maintaining your mental and emotional well-being throughout the year, no matter what the season may bring. You've got this!

For more tips or if you need extra support, reach out to Student Well-Being at any time:

204 Norwood Hall

wellbeing@mst.edu 

573.341.4211

wellbeing.mst.edu 

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Boost Your Well-Being: Dealing with Test Anxiety

As the leaves begin to change color, we notice another change in our academic life: it’s test season. October is the time for midterms to take place, or atleast the time where professors will start giving tests. Hence, you have probably already taken one. Whether it went good or bad, taking tests is hard and stressful. Being expected to show your knowledge and abilities in under an hour is overwhelming. So, here are some tips and tricks to prepare you for your midterms or your next exam:

• Plan Your Study Schedule- Creating a study timeline in advance to your exam date will help you allocate time to cover all the material without cramming!
• Stay Organized- Gather all textbooks, notes, and study materials before you begin. This will allow you to start off on the best foot possible, as you will know you have everything you need. Also, make sure you have a clean and organized study space. Utilize the library or other quiet places where you know you will work efficiently.
• Break it Down- Divide your study material into smaller, manageable sections. This makes it easier to focus and ensures you cover anything. This will also allow you to take breaks and refresh your brain.
• Use Study Aids- Create flashcards, diagrams, or anything you see fit to help you get the information across. Creating something, let alone just rewriting the material, will help you retain the information better. Also, if available, review previous exam papers and take advantage of reviews and practice questions.These can give you an idea of the format and types of questions that may appear.
• Set SMART Goals- SMART is defined as specific, measurable, achievable, relevant, and time-bound study goals. Setting up little goals through your study process will provide you with a sense of accomplishment and will allow you to manage your time wisely.

Taking tests can also create some anxious feelings. This anxiety is often driven by the fear of the unknown, the pressure to perform well, or concerns about not meeting expectations. The key is to manage test anxiety so that it does not become overwhelming. Here are some strategies you can implement to overcome it:

• Take Breaks- Mentioned earlier, after studying for a while, watch a movie, get lunch with a friend, even take a walk. Doing something that you enjoy will help calm you down. Taking breaks will also give your brain time to process the information you studied and give you a fresh mindset when you need to jump back into the material.

• Modulate Your Breathing- Anxiety causes shortness of breath and a racing heart. In order to regulate it, try breathing in deeply through your nose and exhaling through your mouth. This will slow your breathing and help control your heart rate.
• Laugh and Smile- Did you know laughter is a natural medicine that improves your mood and combats stress? Try watching Youtube videos or listening to a funny podcast to get you laughing. This will also allow yourself to regroup before studying again.
• Stay Healthy- Keeping your body healthy is just as important as maintaining your mental health! Make sure you are getting enough sleep in the days leading up to the exam, eating a balanced diet, and drinking plenty of water. Engaging in exercise and physical activity will also reduce stress.
• Embrace Optimism: It's beneficial to maintain a positive outlook and focus on your preparation rather than dwelling on the final outcome. Practicing mindfulness, visualizing success, and even trying meditation or yoga are all ways that will help you keep a positive mindset.
• Seek Support- You are not alone while prepping for an exam. Work with classmates and lean on your support systems during this time. Give a call to your parents or text a friend about it. Remember, your professors and instructors want to help too; reach out to them if you have questions or concerns about the exam.
• Reward Yourself- Celebrate your efforts and achievements, no matter the outcome. Get yourself a little sweet treat or a nice dinner! Treating yourself to a small reward can provide motivation for future study sessions.

Remember that tests are just one way to measure your understanding of a subject. Do not let them define your self-worth. Stay focused, stay calm, and trust in your preparation. With these test-focused and self-focused strategies, you can navigate the test season with success. Good luck on your midterms!

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Boost Your Well-Being: Overcoming Social Anxiety - What Happens Now?

If you struggle with social anxiety, you are not alone. If you feel as though your social anxiety is limiting you from daily life, we have some ideas that may help.

• Practice breathing exercises: before going into a social setting, calm your mind with deep breaths (breathe in for 5 seconds, hold for 5 seconds, then breathe out for 5 seconds; repeat as needed!)
• Use positive self talk: understand that social anxiety is very common and it’s not your fault. Every day or before social settings, say a few positive things to yourself and about how you’re working to overcome something. Giving ourselves praise is a great way to boost confidence.
• Gradual exposure: start off by practicing conversation techniques with a single person, then a small group, eventually working up to a larger crowd. Make small conversation based on what’s around you, shared interests, or start off by complimenting something they have or are wearing.

Overcoming social anxiety is a significant achievement, but what happens now, once you've taken those courageous steps towards a more fulfilling and confident life? Well, the journey continues, and it's filled with opportunities for growth and self-discovery. The first thing to acknowledge is that setbacks can happen, and that's perfectly normal. Social anxiety may not disappear overnight, but the progress you've made is worth celebrating. If you find yourself facing moments of anxiety, remember the coping techniques and strategies you've learned - these are your allies in these moments.

Now that you're on the path to overcoming social anxiety, consider setting new goals and challenges for yourself. Perhaps it's joining a club or group that aligns with your interests, or volunteering for a cause you're passionate about. Expanding your social circle in a supportive and gradual manner can help you build your confidence and continue your journey towards a more socially fulfilling life. Keep in mind that self-compassion is crucial. Be patient with yourself and recognize that growth takes time. Seek support from friends, family, or a therapist when needed, and don't hesitate to celebrate your successes, no matter how small they may seem. Your journey to overcoming social anxiety is a testament to your resilience and strength, and the path ahead is filled with endless possibilities for personal and social growth.

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Featured Resource: LGBTQ+ Consultations and Group

In a world that is constantly evolving, finding a safe space to explore your identity is essential. We understand that the journey of self-discovery and self-acceptance can be both empowering and challenging. That’s why we at Student Well-Being are here to offer you a supportive environment where you can explore your identity, discuss important topics, and access valuable resources.

Our LGBTQ+ consultations consist of 1-on-1 private conversations to discuss identity labels, coming out, and more. This can just be a chat about how you are feeling or it can be an informational session to learn about resources. You can schedule a consultation at LGBTQ+ Consultation.

If you are looking for encouragement from others in the LGBTQ+ community, group counseling is also available. These group sessions are a genuine safe space where you can connect with others who understand your journey. Some possible group activities include navigating college issues, sharing local and nationwide support, practicing healthy self-care habits, processing stress, practicing coping skills, discussing healthy dating practices, and so much more. This fall, these group sessions are led by a staff member (non-counselor) every Thursday.

Join us in creating an inclusive and empowering community on campus and beyond. Your identity matters and so do you! For more information email wellbeing@mst.edu, call 573.341.4211, or stop by 203 Norwood Hall.

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Featured Resource: Let’s Talk Program 

Want to talk to a counselor, but don't want to schedule an appointment just yet? Let's Talk is a program that provides easy access to informal, private conversations with trained Student Well-Being staff at various spots around campus. No appointment or fee necessary. Let's Talk offers resources for concerns, a listening ear from a trained professional, or simply a place to relax and chat. Confidentiality cannot be guaranteed for Let’s Talk, as they are held in public spaces, with some sessions led by Mandated Reporters. Below are the Fall 2023 Let's Talk locations. Sessions are held throughout the entirety of the semester, with the exceptions of any campus closures and holidays. Staff will be available in the listed spaces below from 12:00pm - 1:00pm.

• Mondays: Student Success Center (198 Toomey)
• Tuesdays: Library Miner Oasis
• Wednesdays: Student Health Services
• Thursdays: Centennial Hall
• Fridays: Miner Oasis (201 Norwood Hall)

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Featured Resource: ProjectConnect

Want to enhance your college experience and create meaningful connections with fellow students? Check out ProjectConnect! ProjectConnect is a fun, student-led program offered through Student Well-Being! It’s aimed at helping you build a stronger community on campus. Students will meet in small groups of 4-6 over the course of the semester, and engage in a series of thought-provoking questions and fun activities, ending with a group event. Come form lifelong friendships, enhance your social skills, gain new perspectives, and broaden your horizons. ProjectConnect happens Thursdays 1-2:30! Learn more at ProjectConnect-Student Well-Being and sign up here.

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Featured Resource: Society of Hispanic Engineers Study Group

Want to ace your exams while making new friends? Join SHPE's Study Nights, which are held twice a week! We understand how difficult and lonely college life can be at times, which is why SHPE's Study Nights are the ideal balance of productivity and companionship. Study Nights are about more than simply studying; they're about building a friendly and motivating environment where you can work on your academic goals while making lifetime friends.

Schedule:

Tuesday at BCH 312 from 7pm-9pm

Sunday at SDI House from 7pm-9pm

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Featured Resource: Grit and Resilience Workshop Series

Are the challenges of college life overwhelming you? Do you want to learn how to bounce back from setbacks and achieve your goals with determination? Workshop sessions are held each week on Thursdays from 1pm-2pm.

Sign up on bit.ly/gritworkshopseries or email simran.bhatia@mst.edu

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Featured Resource: STOPP Anxiety Group

In this counselor-led group offered by Student Well-Being, you will learn the mechanisms that start and stop anxiety. Engage with a support network of peers sharing similar experiences, learning ways to STOPP (Stop,Take a break, Observe, Pull back, Practice) anxiety. In this group you will additionally create a personal toolbox of coping skills that will help you grow personally and professionally when facing stressful situations. This group will encourage experiential activities, creative expression, mindful based activities, humor, and connection with your inner self.

To learn more about the group or to sign up, visit 204 Norwood Hall or call 573.341.4211.

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Mindful Moment: Trendy Non-Carving Pumpkin Decorating Ideas

Carving pumpkins is a traditional fall activity, but it can be challenging for students living on campus due to limited access to tools and the mess it creates. There is a wide range of possibilities to make your pumpkins stand out during the fall season and Halloween that eliminate the need for carving and the associated cleanup hassle. Check out our ideas!

• Painted Pumpkins: Use paints to create intricate designs, patterns, or scenes on your pumpkins. You can paint anything from spooky faces to colorful abstract designs. Consider glow-in-the-dark paint or doing the drip-paint technique on your pumpkin to add light and texture!
• Glitter Pumpkins: Apply glue to the surface of your pumpkin and then sprinkle it with glitter for a sparkling effect. Go crazy with designs, colors, or cover it entirely!
• Ribbon and Yarm-Wrapped Pumpkins: For our sewing and crochet fans! Wrap ribbon or yarn around your pumpkins in different colors and patterns to add texture and visual appeal!
• Thumbtack or Push Pin Art: Create patterns by pushing thumb tacks or push pins into the surface of the pumpkin. This can result in a beautiful, textured design.
• Chalkboard Pumpkins: No need to stick to one design while having a chalkboard pumpkin! Paint your pumpkin with chalkboard paint and use any color chalk to draw and decorate it!

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Mindful Moment: Pumpkin Chocolate Chip Cookies

Fall puts us all in the baking mood, and nothing is better than utilizing pumpkin and spice in a fun recipe! After a long day too, there is nothing better than having cookies ready to snack on once you get home. So, check out these pumpkin chocolate chip cookies! They’re a soft, cakey, melt-in-your-mouth kind of cookie and very easy to make. This recipe is writer tested, and writer approved! Two thumbs up! For reference, follow this link: Pumpkin Chocolate Chip Cookies

Ingredients:

• 2 cups flour
• 2 tsp baking powder
• ¾ tsp baking soda
• 1 ½ tsp cinnamon
• ½ tsp ground ginger
• ½ tsp ground nutmeg
• ⅛ tsp ground cloves
• ½ tsp salt
• ½ cup granulated sugar
• ½ cup packed brown sugar
• ½ cup vegetable oil
• 1 large egg
• 1 tsp vanilla extract
• 1 cup canned pumpkin puree
• 1 ½ cups chocolate chips

Instructions:

• Preheat oven to 350 degrees. Line baking sheet with parchment paper
• In a mixing bowl, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, ginger, cloves, and salt. Set aside
• In another bowl, mix together granulated sugar, brown sugar, and the vegetable oil until combined
• Mix in egg, vanilla extract, and pumpkin puree with the sugar/vegetable oil mixture.
• Slowly add in the flour mixture and mix just until nearly combined
• Fold in chocolate chips while folding the batter
• Drop dough size of 2 tbsp onto the baking sheet, 2 inches apart
• Bake until cookies are nearly set, 11-13 minutes
• Allow to cool for a tad, then bon appetit!

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Mindful Moment: Must-Watch Halloween Movies

Halloween is the perfect time to indulge in some spooky and family-friendly fun movies to get into the spirit of the season. And guess what? Our team has its own beloved picks to share! So, here’s a list of the movies we consider absolute must-watches!!

• Edward Scissorhands - Directed by the creative genius Tim Burton and released in 1990, this film is like a quirky and heartwarming fairy tale for the big screen. This movie is all about embracing our unique quirks, the importance of acceptance, and how it feels to be different in a cookie-cutter society. Edward Scissorhands is a heartwarming and thought-provoking movie that'll leave you with a smile and maybe a few tears. It's a must-watch for anyone who loves a good dose of quirky charm and a reminder that being yourself is pretty darn cool. Available to stream on MAX.
• Practical Magic - The film, directed by Griffin Dunne and released in 1998, is like a cozy, magical hug that explores love, friendship, and the supernatural in the most heartwarming way. Sandra Bullock and Nicole Kidman's sisterly bond is pure movie magic and is something we all secretly wish for. With a sprinkle of humor, a dash of romance, and a lot of witchy charm, "Practical Magic" is that feel-good movie that'll leave you believing in the power of love and family, with a side of delightful whimsy. Available to stream on HULU.
• Halloween Town - This Disney Channel original movie follows a young girl, Marnie, who discovers she comes from a family of witches. She and her siblings journey to Halloweentown, a magical realm inhabited by supernatural creatures, to save it from an evil force who wants to stop Halloween forever. Available to stream on Disney+ or rent/buy on Youtube and Amazon Video.
• It’s The Great Pumpkin, Charlie Brown - It may be a TV special, but it’s a timeless classic that I do not want to overlook. Revisit your childhood as you witness Snoopy’s adventures as the Flying Ace, Linus patiently awaiting The Great Pumpkin’s arrival, and rooting for Charlie Brown to collect more than just rocks in his trick-or-treat bag. Available to stream on Apple TV+.
• Coco - For lovers of beautiful and vibrant animation, celebrating cultural holidays, and musical mysteries, Coco is the halloween movie to watch. Follow Miguel and his family during Día de los Muertos and the ensuing adventure. Available to stream on Disney+ or to rent/buy on Youtube and Amazon Video.
• Spirited Away - While this isn’t traditionally thought of as a Halloween movie, it does feature ghosts, fun creatures, and a grand adventure, which we think qualifies it for this list. This Studio Ghibli anime film focuses on Chihiro and her parents who are moving to a new town but end up getting trapped in the spirit world along the way. Available to stream on Max (formerly HBO Max) and to buy/rent on Amazon Video.

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Upcoming Events

• October 5-6: Fall Break
  
• October 9-13: Mental Well-Being Awareness Week
  • Join us for a series of events, trainings, and activities aimed at promoting mental well-being, building social connections, and increasing sense of belonging on campus! We can't wait to see you there! All events are free and open to all students, faculty, and staff. Learn more about each event using the link above.
• October 16-20: National Collegiate Alcohol Awareness Week
  • National Collegiate Alcohol Awareness Week Tabling Event
    • Monday, October 16, 11am-1pm, Havener Atrium
  • National Collegiate Alcohol Awareness Week Tabling Event
    • Tuesday, October 17, 5pm-7pm, TJ Hall
  • Blast From The Past: Neon Night Event
    • Thursday, October 19, 7pm-10pm, The Field between University Commons and Residential Commons
    • This event will have food, yard games, and activities from your childhood!  Wear neon and have a night filled with food, laughter, and fun!

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Download the October 2023 Wellness Connection here:

October 2023 Wellness Connection Newsletter

Introduction

Hello Miners,

If you can believe it, September is already underway and we have made it a few weeks into the semester. We hope your semester is starting off on the right foot, and if you have been struggling a little, no worries- we got you!

In our 29th volume of the Wellness Connection Newsletter for Students, we are making your success at S&T the focus- and not just academic success. Having a well-rounded experience is important, so we’ve focused on academics, mental health, getting individualized support, and ways you can make S&T feel more like a second home.

We are additionally spotlighting Recovery Month and World Suicide Prevention Day, both of which are events that, in their own way, bring attention to mental health concerns and how we can support ourselves and those around us.

We hope you enjoy this edition, and please remember that the Student Well-Being department is always here to support any and all versions of success for you.

With warm regards,

Mak the Mole (and The Student Well-Being Office)

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Data Brief: Main Stressors of S&T Students and How to Set Yourself Up for Success

We all experience stress, whether it be academic, personal, from other causes, or a mix of many stressors. With all these stressors (that are normal to experience!), it’s important to know ways to prepare and set yourself up for success before getting overwhelmed.

*Data below comes from the 2023 Missouri Assessment of College Health Behaviors*

• Academics and School Work: 87% of S&T students report this as a main stressor
  • Ensure any needed accommodations are set up
  • Attend classes and go to office hours/study times
  • Get organized and stay on top of tasks
• Time Management: 47% of S&T students report this as a main stressor
  • Practice and learn new time management skills
  • Get assistance from campus departments, such as the Student Success Center
  • Plan time each day for studying, getting organized, and self care
• Mental Health Concerns: 30% of S&T students report this as a main stressor
  • Access resources available to you, such as the Student Well-Being department and BetterYou
  • Practice self care regularly and take time to allow S&T to feel like a second home 
  • Always remember that you are not alone- you can access the suicide prevention lifeline 24/7
• Future Plans and Finances: 46% of S&T students report this as a main stressor
  • Access resources available to you, such as Student Financial Assistance and Career Opportunities and Employer Relations
  • Learn more about financial literacy
  • Gain skills as a leader through Joe’s PEERS

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Boost Your Well-Being: Setting Up Accommodations

Students with disabilities often encounter disability-related barriers that would prevent them from fully participating in S&T’s learning opportunities and from demonstrating their understanding of material covered in University courses. Student Accessibility and Testing (SAAT) is available to assist students in establishing accommodations that address these barriers and facilitate access.

Students with documented disabilities who would like to establish accommodations at Missouri S&T should:

• Complete an application for accommodations in minerAccess
• Submit disability documentation
• Meet with an Accommodations Advisor

When SAAT receives an application requesting accommodations, they reach out to the student to schedule a meeting with an Accommodations Advisor. In this meeting, disability-related barriers and possible accommodations are discussed. Establishing accommodations is an individualized, collaborative process. Each accommodation established addresses a specific disability-related barrier.

Student Responsibilities Include:

• Requesting faculty notification letters from SAAT each semester.
• Providing reasonable notice to apply accommodations (i.e. it may not be possible to apply accommodations to a test two days after letters are requested)
• Discussing the implementation of accommodations with each of their instructors; if there are concerns or questions, SAAT (dss@mst.edu) should be contacted as soon as possible.

Faculty Responsibilities Include:

• Upon receiving a faculty notification letter, ensuring approved accommodations are implemented in a timely manner
• Contacting Student SAAT to discuss concerns or questions related to the implementation of accommodations as soon as possible
• Treating accommodation information as confidential and protecting the privacy of students who receive accommodations

Student Accessibility and Testing Responsibilities Include:

• Determining reasonable and appropriate accommodations for students with disabilities on an individualized basis, with documentation verification
• Facilitating accommodations for eligible students
• Serving as a resource to assist in facilitating access for students with disabilities

It is important to remember that many disabilities and limitations, both short and long term, can be helped with proper accommodations. Short term limitations could be an injury or illness; long term limitations could be learning disabilities, health related concerns or chronic illnesses, or psychological concerns.

For additional information about disability-related accommodations, visit saat.mst.edu or contact Student Accessibility and Testing at dss@mst.edu or (573) 341-6655.

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Boost Your Well-Being: Time Management Tips

Whether you are an incoming freshman or a returning student, starting the school year strong is very important. Half the battle is learning how to time manage and having good organizational skills. Check out these tips and tricks to help you manage your time wisely and set yourself up for success!

• Prioritize what needs to be done first. Getting assignments done in the order they are due is important. This will allow you to take your time and work on assignments day by day, instead of rushing to finish one at the last minute.
• Take a look at the assignment when it is posted- do not wait. Taking a peak at what the assignment is will allow you to plan how much time you will need to complete it and see if you will need some help with it. You do not have to start it right at that moment, but this will help you organize it into your week and let you start thinking on how to accomplish it.
• Set self-imposed deadlines ahead of actual deadlines. Getting your assignments done a day or two before the deadline will give you time to ask questions and double check your work. This will also help if you have a day become busy out of nowhere, you have some work done so it’s not a race against the clock.
• Plan gaps in your schedule. Things do not always go as planned, so it’s nice to have dedicated time for impromptu plans that pop up. You can also use this time to refresh, relax, grab a bite to eat and focus on yourself. Having this dedicated time will allow you to stay balanced and make you feel better about getting work done throughout the day.
• Hide your phone or turn off your notifications. Getting distracted by our phones is now a very common occurrence in our day to day. When it's time to get some work done, hide your phone or turn it off. This will allow you to focus on your task at hand and have a brain break to focus on more important material. Manually setting time limits on your most used apps would also be beneficial if you do not want to turn off your phone all the way during study time.
• Use Sunday for planning. As the weeks get busier, it is smart to start planning in advance. A perfect time to do this is Sunday afternoon or night. Take some time to write down or think about your week, both with school and extracurricular activities. This allows you to start fresh every week and have a mental note of what's to come next.
• Try the Pomodoro technique. The Pomodoro technique has you work in 25 minute increments followed by a 5 minute break. Four sessions equal two hours of deep work. It’s best for studying for large tests and getting longer assignments done. This technique will allow you to save energy when working. It also allows you to have a window to complete shorter tasks such as checking your email. PomoFocus is a great timer dedicated to this technique.

Technology is a great tool to utilize while staying organized. Here are some fun apps that help with scheduling and management:

• Floret- Cute Planner & Agenda (Floret): Floret is an aesthetic self-care planner. It allows you to organize your day and track your daily and over time mood. You can make events, tasks, and habits into home screen widgets and notification reminders.
• Avocation- Habit Tracker (Avocation): Track your habits and watch your plant grow! Your virtual plant grows as you complete your selected daily tasks and goals. This is a cute way to stay motivated with your day to day and introduce healthy habits into the school year.
• Penbook (Penbook): If you enjoy taking notes on a device during class, this is a way to make notetaking more fun and enjoyable! It will also keep all your notes organized as you can create individual notebooks for each class!

There are also several campus resources that help students with their management. These are some to mention a few:

• Student Success Center: Not only does the Student Success Center offer one-on-one academic assistance, but they have Student Success Coaches that help you create a game plan for the semester and provide strategies with time management, note taking, study skills, organization, and more. Go to https://studentsuccess.mst.edu/coaching/ for more information on success coaches and scheduling appointments.
• LEAD (Learning Enhancement Across Disciplines): LEAD allows students to get help with homework in the form of collaborative learning centers and drop-in tutoring sessions. Planning to attend a LEAD session will give you a designated time to work on that class's assignments and have some extra help nearby if needed. Check out https://lead.mst.edu/schedule/ for LEAD sessions times and locations.
• Curtis Laws Wilson Library- Sometimes the hardest part about starting to study is finding a place to go. The library gives students a set study space. With spaces to collaborate with others and an entire quiet floor for individual studying, it is a great location to get some work done. See https://libcal.mst.edu/hours/ for the library hours.

Always remember- there is plenty of time in the day. If you take measures to manage your time well, everything is accomplishable.

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Featured Resource: Joe's PEERS

Looking for ways to be involved? Joe’s PEERS is a perfect way! Joe’s PEERS is a student leadership organization that promotes health and wellness by providing education, encouragement, and resources to Missouri S&T students. These students help with Well-Being’s large scale events, tabling, and other outreach throughout the year. Some of Joe’s PEERS area of focus include mental well-being promotion, alcohol, cannabis, and other drug harm reduction, sexual violence prevention, healthy relationships, and nutrition & fitness.

PEER educators are leaders and role models to all students. A Joe’s PEER should be kind, respectful, and inclusive to all others. They are also expected to have a good general knowledge of campus and community resources that relate to wellness. Along the way, PEER educators will obtain skills and experiences with public speaking, communication, teamwork, and self-management. Overall, the main goal of Joe’s PEERS is to help and act as resource persons to the campus community.

Joe’s PEERS time commitment is 3-4 hours a week. Weekly meetings are held every Monday during the semester at 12pm.

Interested in Joe’s PEERS? You can apply to become a member at wellbeing.mst.edu/peer-education/joes-peers/ or directly at this interest form!

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Featured Resource: BetterYou App 

Prioritizing your wellness can be a challenge in today’s world for a busy college student! That’s why Missouri S&T has partnered with BetterYou. You can set a goal to get more sleep, hit a few more steps, keep in touch with loved ones, or meditate for a few more minutes this semester. Your mind and body will appreciate it. And your wallet will appreciated it- working toward and completing your goals allow you to get cash rewards to be used at hundreds of your favorite places, such as Starbucks, Dominos, Amazon, Apple, Applebees, over 200+ retailers, and so many more.

To learn more about the app, download, see tutorials, and more, visit wellbeing.mst.edu/betteryou.

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Featured Resource: 988

988 is now the three-digit dialing code that routes callers to the 988 Suicide & Crisis Lifeline (or 988 Lifeline). On July 16, 2022, the Lifeline transitioned away from the National Suicide Prevention Line reached through a 10-digit number to the three-digit 988 Lifeline.

When people call, text, or chat with the 988 Lifeline, they are connected to trained counselors that are part of the existing 988 Lifeline network, made up of over 200 local crisis centers. These counselors are trained to provide free and confidential emotional support and crisis counseling to people in suicidal crisis or emotional distress, and connect them to resources. These services are available 24 hours a day, seven days a week, across the United States.

To access the 988 Lifeline, simply call or text 988, or visit 988lifeline.org to chat online.

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Featured Resource: Recovery Month Resources

National Recovery Month (Recovery Month), which started in 1989, is a national observance held every September to promote and support new evidence-based treatment and recovery practices, the nation’s strong and proud recovery community, and the dedication of service providers and communities who make recovery in all its forms possible. Check out some resources for yourself or for others in honor of Recovery Month!

• Individualized Consultations with Student Well-Being: When you meet with a wellness coordinator, you can discuss your alcohol, marijuana, or other substance use and learn ways to reduce or quit. These programs are not abstinence based and are judgement free.
• Miners4Recovery Group Counseling: Explore your behaviors, reflect on ideas for change, avoid negative consequences related to drugs and alcohol, and experience the support of a safe group. This is not an abstinence-only group and is led by a counselor.
• Collegiate Recovery Ally Training: This quick, online training is intended to help faculty, staff and students support individuals in recovery from substance use disorders.

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Mindful Moment: Quick Planner Tips for the Semester

We know college life can be challenging because there are so many tasks, projects, tests, and extracurricular activities to balance. An organized planner can be your closest friend, assisting you in managing your obligations and lowering your stress levels. Here are some short and practical suggestions to help you maintain an agenda or planner that is prepared for college life.

• Choose the Best Planner: Find a planner that meets your requirements and tastes. Whether it is a paper or digital planner, make sure it includes enough room for your daily, weekly, and monthly calendars, as well as spaces for to-do lists, goal tracking, and notes.
• Color-Coordinate Your Tasks: Each type of tasks, such as academics, personal, work, and extracurricular activities, should be assigned a different color. It is critical that the colors used are clearly apparent and distinguishable from one another. This simple visual cue can help you quickly identify and prioritize projects depending on their relevance and urgency, allowing you to glance at your chores and instantly distinguish their respective categories. Avoid utilizing identical hues, such as five different tones of blue, as this may cause confusion and defeat the objective of color coordination. Choose significantly contrasting colors that make it easy to identify the work type at a glance.
• Use Abbreviations and Symbols: Create a set of personalized abbreviations and symbols in your planner for common activities and events. For example, "M" is for meetings, "A" is for assignments, "E" is for exams, and "B" is for birthdays. This shortcut will save you time while keeping your planner neat and tidy!
• Prioritize and Highlight: Take a few minutes each evening or morning to assess and prioritize the day's work. Highlight the most important ones that must be done so that you can concentrate on what is most important.
• Include Breaks and Self-Care: College life might be strenuous, so it's critical to prepare for breaks and self-care activities. Setting aside time for leisure, exercise, and socialization will help you maintain a good balance and avoid burnout. Give the Pomodoro technique a try!
• Schedule Weekly and Monthly Planner Reviews: Schedule time each week and month for thorough planner evaluations. Reflect on your progress, reevaluate your goals, and make any necessary revisions. This practice will assist you in remaining proactive and adaptable throughout the college term.

Remember that a structured planner is only useful if it is used and updated on a regular basis. Make it a habit to check your planner numerous times every day to ensure you're on track and ready for whatever comes next. You'll feel more in charge of your college life and have the confidence to face any problems that come your way with good planning and organization.

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Mindful Moment: Dorm Decor Essentials

Let's make your new college area seem like a pleasant and welcome home with some dorm decor staples that will make you smile every time you walk in.

First and foremost, hang lights! These lovely light fairies will bring a warm and inviting glow to your space. String them across your bed frame or along the walls to create a dreamy environment ideal for relaxing or studying with friends. What about a personalized neon name sign? It's more than simply a decoration; it's a personal touch that says, "This is MY space!" Personalize it with your name or a catchy phrase, and watch it turn into a cool conversation starter anytime your friends come around. A thin over-the-door mirror or one that can be mounted on a wall are both good options as some dorm rooms also lack mirrors (the adhesive tile mirror won't remove any paint during removal).

Consider adding something to display images for those times when you miss home or want to add a personal touch. You can create a collage of memories that offer you joy and comfort by putting pictures, notes, or other mementos on a bulletin board. Don't forget to decorate the blank walls with some art. The Lorien Stern tulip decals are fantastic. They may be positioned virtually anywhere to provide brightness to your room. Remember that you can always decorate your dorm to your liking!

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Upcoming Events

• All Month: National Recovery Month
• September 5-15: BetterYou App Steps Challenge
• September 8: World Suicide Prevention Day Events
• September 15: Grit and Resilience Weekly Workshops start
• September 22: Family & Friends Weekend
• September 23: Celebration of Nations
• September 26: Career Fair

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Download the September 2023 Wellness Connection here: September 2023 Wellness Connection Newsletter