NOTES FOR STUDENTS FROM USC STUDENT HEALTH Community
by Zoe Green
Box breathing is a quick and efficient way to reset your nervous system and help you focus on the task at hand. Use it any time of day, or especially when you’re feeling anxious or need to switch gears. It’s so effective at helping to regulate our mood, attention, and physiological response to stress that it’s been adopted by Navy SEALs, professional athletes, and police officers as a standard procedure.
How to perform box breathing
Box breathing is simple and enjoyable, and it’s fairly easy to incorporate this practice into your daily life. I tend to do this meditation when I sit down at my computer to begin my work. I recommend doing just one minute of box breathing when you’re first starting out.
All you need to do is:
• Inhale calmly for a count of four.
• Hold the breath in for a count of four.
• Exhale for a count of four.
• Hold the breath out for a count of four.
That’s it! Simply repeat steps one through four as many times as you’d like. The trick is not to strain or force yourself into any of the breath holds. Stay relaxed and enjoy the feeling of aliveness in your body as you nourish it with breath.
My tooth got knocked out! What should I do?
Pick up the tooth by the crown, NOT the root.
If it is dirty, gently rinse the tooth with water. 30 min
Reposition the tooth in the socket immediately, if possible. No matter what , keep the tooth moist at all times.
If it isn’t possible to keep the tooth in y ou r mo ut h , p u t th e t o oth in c o l d wh o l e mi l k o r r e q ues t a “Save A Tooth” kit from USC Student Health or DPS.
Arrange for immediate treatment within 30 minutes.
Group Therapy at USC
Groups are weekly therapy sessions facilitated by licensed clinicians from USC Student Health.
Group sessions offer effective skills, and assist students in addressing social confidence, loneliness, body image, self-esteem, relationship concerns, life skills, and more.
Why Choose a Group?
Community:
Finding others who are facing the same difficulties can provide perspective, and relief.
Shared Experiences:
Can help individuals feel understood and identify effective ways to support one another.
Commitment:
Making time to regularly explore what you are going through can help individuals work through challenges.
Effective:
Research shows group therapy is as effective as individual therapy for a range of difficulties.
For more information visit: uscsthealth.info/groups
Ask the counselor:
How can I support my friend going through a break-up?
—Amy R., Saint Mary’s University, Nova Scotia, Canada
We’ve all been there. What do you say? What can you do? We want to ease the pain and cheer them up, but at the same time, the hurt is real and the grieving process has begun.
While there are no easy answers or quick fixes, providing support is part of the human experience—especially among friends. Here are a few things to keep in mind as you walk this path with a friend:
Respect their process—but speak up if you need to
Everyone is different. What has been helpful for you in the past may or may not be right for your friend. Respect their process, but encourage them to make healthy choices and to avoid doing ill-judged and self-destructive things. Painful experiences can awaken irrational parts of our thinking and draw us to say uncharacteristic things. As a friend, allow them some space to grieve in their own way, but don’t be afraid to step in and help guide them away from trouble.
This too shall pass
Be patient and supportive. Consider how you respond when a friend is physically ill. Usually we comfort them and help meet their immediate needs. No matter what you do, you know that someone with the flu won’t feel good until they’ve healed. In the context of a breakup, you’ll hear the story several times, give lots of hugs, be there while they vent or cry, and affirm that they’re not a horrible person doomed to a life of loneliness. The rational brain will soon return, and their thinking will become more balanced.
Support without giving advice
Your friend needs a friend. Now is not the time to interrogate them about choices they made, or to subtly remind them that you’ve been saying this was a bad idea. There will be time to process relationship patterns when the emotional wound has healed and they’re in a place to really hear what you say. Bite your tongue when you want to tell them what they should do. It rarely works out well, and when it doesn’t, they’ll blame you.
Reach out and stay connected
It’s normal after a breakup to want and need to spend more time alone. It’s important to reach out to your friend, in person or via text. It feels good to have someone check in on you and to be invited to a meal or an activity. Remember that someone just broke up with them and it’s easy to feel unwanted. Healthy distractions can be a part of the healing process, but be cautious about activities within the first week or two that are designed to cheer them up or get them back on their feet—especially if the activities involve alcohol or new relationships.
Don’t compare war stories—yet
As a way to relate or try to connect, it’s tempting to talk about your breakup experiences. To the vulnerable friend, this often feels like you’re making this all about you or trying to one-up their experience. Remember, right now they’re emotional, not rational. It’s OK to join in their frustration about the ex in general ways, but avoid going overboard and trashing the other person. This sometimes produces the opposite effect and your friend may start defending the ex-partner.
Know your limits
Being supportive doesn’t mean you skip a job interview or don’t study for a test so that you can stay with your friend. Share the support among your social network. If the grieving process becomes prolonged or thoughts become dark and suicidal, immediately seek the help of campus mental health professionals. As a front-line responder, you should realize that your role is to be a friend and get them the support they need.
CMH Workshops
High Value, Low Time Commitment.
Build a skill, add to your personal toolkit for positive mental health and interpersonal and intrapersonal well-being with single-session workshops. Workshops functions as a peer support group and psychoeducation resource.
Workshops are made possible by your USC Student Health Fee.
Please note: Workshops are not considered Group Therapy. While we encourage students to protect the privacy of their peers, workshops are not confidential spaces and, therefore, not a replacement for therapy.
• Anxiety Management
• Depression Support
• Self Care Sample Workshops Include:
• Healthy Relationships
For full workshop descriptions and availability please visit: uscsthealth.info/workshops
Trojans Act Now!
Upstanders are Heroes in Real Life
DISTRACT
Approach the victim with a reason for them to leave the situation – tell them they need to take a call, or you need to speak to them; any excuse to get them away to safety.
DIRECT ACTION
Call out negative behavior, tell the person to stop or ask the victim if they are OK. Do this as a group if you can.
DEBRIEF
Wait for the situation to pass then check in with the people involved to see if they are OK. Or report it later when it’s safe to do so – it’s never too late to act.
DELEGATE
Tell someone with the authority to deal with the situation; or call for help.
Learn more in the Trojans Act Now! Prevention Education Module Log into trojanlearn.usc.edu to sign up, beginning August 22. This is a third-year curricular module of three required live sessions for all USC Students. The years 2 and 3 modules may be taken at any point after the year 1 modules are completed.
Listen to what you experienced and offer possible next steps
Accompany you to a sexual assault response team (SART) center for an exam
Arrange transportation for you to and from a SART center
Arrange for aftercare services on your behalf, including but not limited to medical care services and therapist services
Arrange campus accommodation measures with offices, including arranging any academic and alternate housing accommodations
Discuss reporting options and assist you in contacting investigators in the EEO-TIX (Title IX) Office or other authorities but only at your direction
Advocates services are covered through your Student Health Fee.
4 Ways To Set Healthy Boundaries In Relationships And Everyday Life
Learning to explore and honor our own needs, instincts, and desires is a crucial life skill. It’s the key to setting boundaries in platonic and intimate relationships, and in all other areas of our lives. Plus, it’ll make you better able to recognize other people’s needs and boundaries. Tuning in to our gut instincts and practicing boundary setting in low-stress encounters can help us feel more comfortable setting boundaries when the stakes are higher.
This process can be transformative. “I had been a meek person and had trouble setting my own boundaries,” says Diana Adams, an attorney based in New York City. After being sexually assaulted in college, she embarked on her own journey of empowerment. “I went from being one of the last kids picked in gym class to a national champion at a martial art. That was a personal revelation to me about my own strengths and finding my own voice and agency.”
The opportunities to communicate what you want and what to push back against are around us every day, not just during hookups or in intimate relationships.
1. Stand Up For Yourself And Set Boundaries
☀ In Everyday Life
Standing up for yourself doesn’t mean being impolite or aggressive, but it does mean being assertive and honoring your own feelings and desires. Being explicit about your boundaries is crucial, but you can communicate them to others in a way that is tactfully indirect, if that is more comfortable for you. If they don’t pick up on your cues, then by all means, be direct.
For example, if you’re talking with someone in a social setting who’s making you uncomfortable, you can just excuse yourself (e.g., to get a snack or go to the bathroom). They should get the point and leave you alone. If they ignore your polite signals, feel free to be blunt: “I’m heading back to my friends now.” If you feel uncomfortable or unsafe, it’s always OK to just walk away.
Practice Setting Boundaries and
Respectfully Saying “No”
• With service people:
“Actually, this isn’t the sandwich that I ordered.”
• With your roommate:
“It’s not OK to borrow my things without asking.”
• With the older student who’s pushing a drink on you:
“Thanks, but not tonight.”
• With a parent:
“I’d love to come home this weekend, but I’ve got an obligation to my campus job.”
❤ In Romantic Encounters
“Sometimes, when someone leans in to kiss me for the first time, I stop them just to see if they’re cool with me setting a boundary,” says Jaclyn Friedman, a sexual assault survivor, speaker, author, and consent activist. This kind of boundary setting—and making sure that your partner is listening—can happen explicitly (e.g., “I asked you to stop. Did you hear me?”) or implicitly. An implicit way to do this would be taking a step back if you feel someone is getting too close.
Practicing boundary setting can help with stopping things when you start to feel uncomfortable, whether in a hookup situation or not. Be wary of any situation where you feel like you’re being pressured, and take that red flag seriously. However, there are times when pressure escalates into assault, and it’s not always possible to stop that. A victim is never at fault for someone else’s choice to assault. Trusting our instincts, though, can make it easier to spot red flags early on, when it can be easier to get out of a potentially dangerous situation.
“It helps me to set boundaries when I come to a place of not caring so much about being accepted by that person—by realizing that if setting a boundary means the relationship may not go any further, then oh well,” says Delaina E., a first-year student at Boise State University in Idaho. “I think one of the challenging things about standing up for yourself is fear. You want to be liked and accepted, but if you can let that go for a moment, you can have the strength to stop a situation when you feel uncomfortable and walk away with a sense of greater respect for yourself.”
2. Stand Up For Your Friends
☀ In Everyday Life
As we become more attuned to our own boundaries and desires, it’s easier to spot other people’s. Pay attention to what’s going on. If you’re out with a friend and they’re stuck in an uncomfortable conversation, help them out and give them an exit strategy.
Try subtle: “Hey, I need to talk to you.” Or explicit: “Not feeling this. Let’s get out of here.”
“Setting up a code word with a friend is also an easy way to let each other know what’s up. Mine and my BFF’s is ‘pumpernickel’—it’s not something we would normally say in conversation, and people around us laugh, thinking it’s an inside joke,” says Macenna T., a second-year student at Ashford University in California.
❤ In Romantic Encounters
The stakes can feel high in college, when everyone’s getting to know each other and they’re excited to try new things. But it’s vital to check in with your friends, especially those who are in relationships or who are hanging out with someone new. For example, ask things like:
• How are things going?
• Do you feel like being with your partner makes you happy?
• Do they listen to you?
Pay attention if your friend seems uncomfortable or isn’t sure how their romantic encounters are making them feel. If something seems off, suggest they talk to a counselor or a trusted adult about how they’re feeling.
3. Think And Talk About What You Want
☀ In Everyday Life
One thing I’ve always loved about some of my best friends is that they know what they like to do—whether that’s going to a party on a Friday night (pre-pandemic) or camping and hiking alone. They don’t get there by just going with the flow—these friends have thought about what they want and what types of people they like to hang out with.
Thinking and talking about what you want doesn’t always mean you’ll get it, but it’s a giant step in that direction. Even when your desires or boundaries are different from your friends’ or partners’, you’ll likely find some areas of overlap—and you’ll get there more easily if you can notice those differences and engage in open conversation. One way to gauge your enjoyment of something (in the bedroom or out) is to ask yourself: How do I feel in my body when I’m doing this activity? Notice if you feel relaxed/joyful/excited/calm vs. tense/ anxious/nervous/icky. If you are feeling any of the latter, take note and consider changing what you are doing so you can get back into a calm state.
Likewise, “when someone says, ‘No, I’d rather not,’ respond in ways that support them,” says Adams. “When your friend says she can’t come to dinner because she needs to study, try saying, ‘Thank you for taking care of yourself; I’m glad you said that.’” You could also ask if there’s another time you two can get together, once her workload lightens up.
❤ In Romantic Encounters
Ask yourself these questions about the person you like, are in a relationship with, or are hooking up with:
• Am I feeling happy, comfortable, and rewarded when I’m with them?
• Does this person listen to me and respect my signals?
• Are my boundaries being pushed or violated?
• Do I feel safe?
• Do I feel conflicted? Why?
• Am I pushing myself to do something I don’t really want to do?
• Am I putting pressure on myself to take things faster than I want to?
4. Take Your Feelings Seriously And Make Sure Others Do Too ☀ In Everyday Life
Think about what matters to you and talk to your friends about what matters to them. College is full of decisions and life changes—picking a major; restructuring relationships with family, friends, and community at home; finding new connections; and beginning to figure out what you want to do with your life. Sometimes it will feel like one major issue after another.
Surround yourself with people who support your decisions
Good friends and partners:
• Ask you questions that don’t make you feel pressured.
• Make it safe for you to change your mind.
• Encourage you to assert yourself and communicate.
“Students should respect each other without forcing or [making] their peers [feel afraid],” says Ariana P., a recent graduate in Massachusetts.
❤ In Romantic Encounters
It’s especially important to make sure that hookups or romantic partners care about what you want and desire out of your interaction or relationship. Are they paying attention to the cues you give them? Do they ask you what you want to do and care how you answer? And when you set boundaries, do they respect and observe them? Do your needs and desires basically align with theirs? That’s how you’ll find a good partner—whether for the long term or just a few hours.
“Imagine you’re at a party dancing with someone, and they’re getting right up to you and you’re feeling uncomfortable. Now switch places with that person and imagine you’re making them uncomfortable and they never told you. You’d feel terrible because you’re a decent person. Telling someone you’re uncomfortable is showing them respect, assuming they would want to know,” says Friedman.
Your
Medical Services, including affirming primary care, hormone therapy, HIV prevention (PrEP/PEP) and STI testing
Counseling & Mental Health Services, including supportive individual/group therapy & letters of support
Referrals & care coordination for individuals seeking gender-affirming services & surgeries
Contact
Text HOME to 741741
I’m feeling really hopeless… I don’t know what to do.
Free, 24/ 7 support from a trained crisis responder is only a text message away.
I’m glad you reached out. I’m here, and I’m listening.
Can you tell me more about what’s going on?
WlatneM
le lBeing
I’m feeling really hopeless… I don’t know what to do.
I’m glad you reached out. I’m here, and I’m listening.
Can you tell me more about what’s going on?
Crisis Text Line (CTL) is a national non-profit texting line that provides 24/7 support for anyone in crisis; services can be used anonymously. CTL is a recognized support partner of USC Student Health, but is not a psychotherapy service. No individual patient data is collected or shared through this line.
How
In an intimate or romantic encounter, talking or expressing desire creates some of the sexiest moments. If you can find someone who values pleasure, mutuality, and emotional connection in ways that you do—even if it’s only a one-time thing—then you’re on your way to creating more ideal encounters. Someone who does not pay attention to what you want, or disregards your feelings, is unlikely to be an ideal partner. And when someone says or shows that they’re not up for it (this time or ever), they too are taking care of their own needs and wishes, and we get to respond in ways that honor their choice.
Here are some examples of how to communicate in the moment to help ensure your and your partner’s needs and desires are being met so everyone has a good time.
740-9355 (WELL) or schedule
NALOXONE SC
A Student-led Program of the American Association of Psychiatric Pharmacists (AAPP) USC School of Pharmacy Student Chapter
What Are Opioids?
Opioids are a class of drugs that include the illegal drug heroin, synthetic opioids such as fentanyl, and pain relievers available legally by prescription. Fentanyl is a powerful synthetic opioid, 8o times more potent than morphine, that has been found in illegally produced pills and powders, and has driven a steep rise in opioid overdoses nationwide. Powders and Pills can be laced with opioids.
What Is Naloxone?
Naloxone (Narcan nasal spray) is an opioid overdose reversal and lifesaving medication used for emergencies.
Where Is Naloxone Available on Campus?
Engemann Student Health Center University Park Campus 1031 West 34th St. Los Angeles, CA 90089
Trojans Farmers Market (UPC) Student Health Table
Narcan is available at the following locations: sites.usc.edu/NaloxoneSC
Eric Cohen Student Health Center Health Sciences Campus 1510 San Pablo St. Suite 104 Los Angeles, CA 90033
Contact aapp.usc@gmail.com for additional information.
