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HEALTH +
WELLNESS
GUIDE | 2022
Letter from the Editor
After two years of living amongst a global pandemic, and a lack of clarity on what the “end” looks like, it can be difficult to prioritize your own mental health and emotional wellbeing amongst so much chaos -- so we shaped this edition to serve as a kind reminder to do just that. Take care of your body and brain in a way that will allow you to continue to grow and learn in new exciting ways. Something as small as trying a short breathing meditation in the morning or packing in some extra protein for lunch can make big waves in the brain chemistry that fuels you throughout the day. Keep reading for more resources on how to focus on your own mental health and wellness while on the path to the finish line of Spring Term!
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Turning a new leaf? UO’S COVID-19 UPDATE By Sienna Riley
Well, Ducks, here we are again. After a long winter term full of uncertainty, with professors and students alike adjusting on the fly to rapid surges in COVID-19 cases on campus due to the Omicron variant, things appear to have slowed down for the moment. With this in mind, both the state of Oregon and UO have published a few updates to their COVID-19 restrictions. Here’s what you’ll need to know going into spring term as of March:
WHAT DO THE REGULATIONS SAY? Let’s start off with Oregon’s overall COVID-19 guidelines. On Feb. 28, Gov. Kate Brown announced that Oregon would be relaxing its indoor mask mandate in response to declining case rates and hospitalizations. This announcement was made in tandem with both California and Washington. As of March 12, California, Oregon and Washington have updated their indoor mask regulations, making them “mask recommendations” in most indoor public spaces rather than full-on mask requirements. These recommendations also include Oregon’s schools. That being said, the updated health guidance from the West Coast does not affect federal COVID requirements, which require masks on public transit, health care facilities and other specialized settings. “On the West Coast, our communities and economies are linked,” Gov. Brown said in a statement. “Together, as we continue to recover from the Omicron surge, we will build resiliency and prepare for the next variant and the next pandemic. As we learn to live with this virus, we must remain vigilant to protect each other and prevent disruption to our schools, businesses and communities — with a focus on protecting our most vulnerable and the people and communities that have been disproportionately impacted by COVID-19.”
WHAT IS UO DOING? While the state had lifted most of their indoor mask requirements on March 11, the University of Oregon decided to keep its mask requirement until March 19. In an email to UO community members, Chief Resilience Officer André Le Duc said that masks would be “welcome but optional at the UO with some exceptions, such as in health care settings, and as otherwise required by law,” after March 19. Le Duc also said that the university recognizes the discomfort some may have with not wearing masks, and urged UO community members to respect others’ personal choice to continue wearing masks “as an effective strategy to protect themselves.” He strongly encouraged those who are not up to date on their COVID-19 vaccinations to continue wearing a mask and follow CDC recommendations. Despite the university relaxing its indoor mask policy, it will continue to offer faculty, staff and students COVID-19 resources, such as KN95 masks, COVID-19 MAP testing, Corona Corps Care Team support for students, and COVID-19 employee resources, like support and leave options.
SO… WHAT’S THE MOVE? While the state and university have dialed down some of their mask mandates, we all know how quickly the Omicron surged through the UO community during winter term. The best ways to protect you and those around you from COVID-19 continue to be high vaccination rates, social distancing when possible and masking up.
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Munchies to fuel your mental health Written by Skyla Patton
When it comes to mental health struggles, the average college student can use all the extra help they can get—trust me, I know. Grad school is no joke, and I have found that any little bit of extra brain power I can manage makes a big difference in the short and long term. An easy way to help fuel your brain and all the hormones chugging along inside of it is to properly nourish your body and mind with the right foods and drinks. Don’t stop reading! This won’t be an eatyour-greens and sugar-is-the-devil kind of a listicle, I swear. If you’re a busy guy or gal or nonbinary pal who doesn’t have time to meal prep all weekend or cook meals at regular times, this is the roster for you. Check out these tips on easy things to include in your diet to help boost that beautiful brain without slowing you down.
Saffron Strands
Spinach or Kale Chips; Emphasis on Chip Greens are important for a balanced diet and healthy brain, yes, but that doesn’t mean everyone’s taste palette is thrilled about it. I personally live by the standard of getting your greens in whatever way works for you, additives aside; for me, that looks like varying degrees of kale and spinach chips. Bring on the sea salt, sriracha, you name it— there are tons of flavors, each more delicious and crispy than the last. Available in most supermarkets but especially in hippie-esque stores.
Frozen Smoothie Pops OK, I know I promised no meal prepping, but I swear this one is easy enough and only takes about thirty minutes, cleanup included. It’s a pain in the butt to make a smoothie every morning, but they really do offer so much creativity in terms of how flavorful a smoothie can be and how much goodness you can get from the ingredients! Here’s my life hack to avoid having to make (and clean up) your smoothie every morning.
I discovered this hack from one of my favorite hippie books, Herbal Recipes by Rosemary Gladstar, and will never go back from my beloved saffron strands. This spice carries such a powerful punch of serotonin as well as acting as an antioxidant, it’s a great and simple addition to your tea, water or even just a pinch in your recipes. The one downside of this hot pink herb: it’s pretty spendy. Shop around to find the best deal on strands near you before buying!
Nuts! Snacks are love, snacks are life. Wherever I can fit in a snack that does more than just satisfy my munchies, I will and you should! Nuts are a great source of protein, healthy fats and fiber. Almonds, pistachios and cashews are great options, but there are so many types to try, you can really get crazy with this one. Try keeping a baggie on-hand of your favorites in your backpack, car or pantry so you have an instantly satisfying snack for your stomach and your brain.
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Using the biggest blender option you’ve got, trial and error your way to your favorite smoothie combination; fruits, veggies, juices, ice, yogurt, whatever the heck your heart desires. Bonus points if you find ways to sneak in things like additional vitamins, plant protein powders or anything else to give you an extra kick in the day. Blend, stir, and blend again until it’s a super smooth consistency— this bit is important, we don’t want any chunks! Now comes the fun part: spoon servings of the smoothie into ¼ size snack Ziploc bags, or small mason jars if you’d prefer a reusable option. Seal and stack in the freezer for at least a few hours, and like magic, you’ve got frozen smoothie pops packed with goodness! These are great for on-the-go meals, and some stores even offer premade versions if you want to cut the prep out entirely.
HEALTH+WELLNESS GUIDE | 2022 | 5
WHAT’S NEW AT THE REC CENTER Written by Lizzy Lee, photographed by Colleen Bogdan
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or many students, faculty and staff members, the rec is a big part of their daily routines. The recreation center is UO’s place to workout, take PE classes, or hang out with friends. It is constantly changing. In combination with a new term and the mask mandate gone, it raises the question of what the rec will look like. Here’s a look at what the rec is going to offer this spring, along with some new safety guidelines.
CLASSES From bouldering to swimming, the recreation center offers classes for everyone’s different interests. These guided courses are either offered for university credit or just for fun; for college credit, 12 classes can count toward general education requirements and they can be taken as pass/no pass. If you’re thinking of taking classes just for fun, it is $100 per class and there is no mandatory attendance or assignments. Some of the classes offered this spring are women’s self-defense, yoga and crossfit. The rec also offers CPR and first aid training courses.
INTERMURAL SPORTS Intramural sports are a fun way of getting involved at school. Like classes, there are a variety of different sports that you can join. Different sports are offered each term for a flat rate of $15 per term. All skill levels are welcomed. This spring, the league sports include 11x11 soccer, 10x10 softball and 4x4 volleyball. The rec also offers tournaments throughout the term. This includes a golf tournament, 7x7 ultimate frisbee tournament and 2x2 spikeball tournament.
SPACES IN AND AROUND THE REC Most people I know go to the rec to workout on their own or with a friend or two. Now that restrictions are lessening, appointments aren’t necessary. Any students, faculty, or staff member can go when they please. The rec is such a large place that it can be intimidating
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for newcomers, I know. Not only does the rec have traditional gym equipment, like free weights, barbells and treadmills, but it also has places like a rock wall, basketball courts, a pool and turf fields. The rec provides free one-day equipment rentals too. It has frisbees, soccer balls, towels, life jackets, rock climbing shoes and so much more.
SAFETY GUIDELINES Masks being optional will definitely take a bit of time to get used to. Speaking from personal experience, masks definitely can hinder athletic performance but health and safety should also be kept in consideration. It’s up to each individual to decide if they want to wear a mask or not. Whether you wear one or not, keep up hygienic habits: wipe down equipment after use, wash your hands after working out, and don’t go if you feel sick. This is just a brief rundown on what the rec will offer this spring, but this barely scratches the surface of all the resources that the facility provides. As a student, faculty, or staff member, you should utilize the amenities the rec offers. Lastly, for any non-student, faculty, or staff member reading this, the rec also offers memberships and guest passes. For more information on anything above, check out rec.uoregon.edu.
HEALTH+WELLNESS GUIDE | 2022 | 7
MENTAL HEALTH MATTERS: ACCESSIBLE THERAPY OPTIONS WRITTEN BY HEVENN VANHELSDINGEN
As we approach the end of the school year, many students may be feeling overly stressed, anxious, or depressed. When things get tough, sometimes the best relief is to hash it out with someone trained to help you. Even if things aren’t too bad, having a space to check in with yourself is important. Therapy can be a beneficial experience to both those struggling and those looking to maintain stable mental health. It provides us with perspective on our problems that we may not have considered, and they even know of resources or techniques to help with specific issues. Therapy can be a game changer for some of us—that’s why it’s important to know what resources are available to you and how you can access them.
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UNIVERSITY OF OREGON MENTAL HEALTH SERVICES Did you know that as a student you have access to not just professional therapy, but also wellness workshops, group therapy sessions and more? Listed on the UO counseling services website is a list of available options for students looking for therapy or to get connected with others in a safe space. They offer workshops for stress and anxiety management, body-image concerns, and even creating healthy habits. These give you a chance to connect with fellow UO students and also receive useful tips on how to manage day-to-day mental health concerns.
TALK SPACE Talk Space is a therapy option for those looking to be remote, have a busy schedule, or even just want to save money. You're given an online assessment that determines your specific needs, and Talk Space then recommends specific therapists matches and you get to choose between them. These therapists are available to you via video chat, phone call, or even messaging. This is a good option for some because it eliminates commute time and scheduling hassles, and if you don’t mesh well with your therapist you can easily switch at no cost. For students, Talk Space even offers an exclusive discount on their website.
EUGENE THERAPY Located just a few blocks from campus, Eugene Therapy also serves college students. Their therapists are trained to listen and provide practical tips for managing mental health problems. They provide a wide range of support from depression counseling, to insomnia therapy and even EMDR treatment (Eye Movement Desensitization and Reprocessing), a form of therapy aimed at relieving individuals of trauma based thought patterns. To access these options students can visit Eugene Therapy’s website and request an appointment online.
LANE COUNTY COMMUNITY COUNSELING RESOURCES On their website Lane County lists a wide range of services available to residents. Of these available options are places like Hourglass, a community crisis center that helps with short-term mental health assessment and stabilization. This is a center that individuals can walk into for immediate assistance. Also listed on the site is Looking Glass Community Services, an organization that offers services and counseling for a variety of things. They offer support for behavioral issues, addiction and mental health concerns. They even offer emergency services for homeless youth as well as programs to help long-term. This is an accredited organization that will direct you to services provided throughout Lane County.
Visit Lane County’s website to see the full list of services and determine what the right fit is for you.
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Ways to Breathe your Stress
Away
Written by Kelsie Heffernan indful breathing can be one of the most beneficial things you can do to control anxiety and improve health. Breathwork is shown to lower stress which in turn can reduce blood pressure, inflammation, negative emotions and improve immune function. We hear all the time that self-care is extremely important, and while things like journaling or spa nights can be great, they may not be for everyone and may not be practical for every day. Breathing is something we all do, and we can harness the power of our breath to help us feel more in tune with every aspect of our life.
Tip 1: Yoga If sitting with yourself in silence is too difficult at first and you find yourself getting easily distracted or wanting to give up, incorporating movement with breath will achieve exercise and meditation. Vinyasa yoga is a type of yoga that pairs breath with movement and is referred to as a dynamic meditation, since your body flows with your breath. Sun salutation, lion’s breath and alternate nostril breathing are all ways that vinyasa yoga focuses on breathwork. There are many vinyasa yoga classes online and there are classes offered on campus.
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Tip 2: Create a Schedule The best way to hold yourself accountable for forming a new habit is to work it into your routine. If you plan to do breathing when you do another activity, like before you brush your teeth or before you go to bed at night, you won’t be as likely to forget to do it. Starting the morning off with breathing exercises before you get out of bed can be a great way to walk into the day de-stressed already. Set a 5 minute timer at first and focus on long natural inhales and deep exhales where you feel a full release of air.
Tip 3: Visualize There are many different ways to visualize breath work, but one of the best is to close your eyes and picture your breath as a force with energy and give it a color that you feel is calming. When you inhale, imagine that color is filling your body and allow it to travel naturally where you feel your breath. Imagine that the color you picked is healing. Then when you exhale, imagine that you retain that color but it also travels outside of you and creates a bubble of calm surrounding you. With each breath, the calming energy grows and you are surrounded by the color. Even when you leave your meditation, you can continue to carry the energy with you throughout the day, and each time you take a breath you will feel it again.
Tip 4: Relax
It may take a while to get used to the feeling, and you may even feel silly or discouraged the first times you try it. Doing your own research on the benefits of breathwork and the many different ways you can practice it will help motivate and encourage you. Finding the technique that works for you may take time. If starting all by yourself with no direction is too much, there are lots of guided breathing practices and videos that will lead you through a short breathing practice or meditation. DAILYEMERALD.COM
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