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NOTES FOR STUDENTS FROM USC STUDENT HEALTH
2020 Get a Head Start on Your New Year’s Resolution
EASY HEALTHY CHANGES TO MAKE NOW BY KARLA LEUNG ’22
It’s the perfect time to make some healthy changes for the better. You don’t have to wait to start living a healthier lifestyle, the best time to start is now! Here are some small and big changes you can make to live a healthier and happier lifestyle. Take the stairs instead of the elevator. I’ve found in all my stair taking, elevators don’t really save much time, they just save effort. If you’re not carrying any luggage or groceries, try taking the stairs back to your dorm/apartment to get a few more steps in daily. Skip the sugar and cream in your daily coffee. A daily Starbucks drink can add up to a lot more calories than you realize, with some drinks being upwards to six hundred calories. But you don’t need to eliminate your coffee altogether, just consider switching your usual order or getting your coffee black. Keep a reusable water bottle by your desk and in your backpack. Buying a water bottle and constantly keeping it full is a game-changer; it makes it super easy to stay hydrated! 2
Avoid multitasking while eating. Distracted eating makes you end up eating more than you really need to. Take the time to think about your food and enjoy it, as well as unplugging and getting off of your phone. Try at-home workouts if you can’t bring yourself to leave your room. There are plenty of Youtube videos that guide you through quick at-home workouts you can do if you ever feel like not going to the gym. No excuses! Follow social media accounts that will inspire you to have healthier habits. Seeing healthy and delicious foods, fun workouts, and tips to stay fit is a supereasy way to stay motivated! Finding influencers who can actually influence you in a positive way can remind you to stay on track with your goals. Make study breaks study walks. It’s important to not stay cooped up in your room or library studying away for hours on end. Take the time to refresh yourself with a quick walk outside. It gives you a change of scenery, gets you moving, and helps clear your head. Supporting Trojans to THRIVE
The next few require a bit more commitment, but they are all completely doable! Pledge to work out every day, even if it has to be short. You’re probably going to end up procrastinating for 20 minutes anyway, so why not spend it on a quick workout? Plus, the gym is free! Take advantage of your tuition dollars at work. Or take a walk, have a quick yoga session, or do a few pushups in your room. A small workout is always better than no workout, and you’ll feel great about yourself afterward! Pack your own lunch. Not only will you save money, but you can make a healthy choice ahead of time instead of a last-minute, rushed Panda Express. Invest in some Tupperware or a bento box and you can pack a healthy meal the night before. Try to make one healthy swap a day. Eat more whole fruits and vegetables, go meat-free one day a week, replace white bread with whole wheat, etc! Incorporating one healthy swap can improve your diet more than you realize. Get your roommate or best friend in on it too. Encouragement and fewer temptations can help you both stay on track. Having a buddy can also keep you accountable, especially if you’re with them often. Both of you can make healthy changes together! Don’t overlook your mental health, too. Mental health is just as important as physical health. Take time for yourself, especially during finals. Don’t forget to take breaks, eat healthy meals, and relax. There are lots of resources from USC for you to get help if you need it, as well. Click here to find out more.
Supporting Trojans to
Welcome to the spring newsletter from USC Student Health, providing news about services and programs to keep our student community healthy and thriving. In addition to updates about services at the Engemann and Eric Cohen Student Health Centers, we’re pleased to partner with Trojans 360 trojans360.com, the official studentrun blog of USC, to bring studentcreated advice and tips to the community. Enjoy!
In this issue
2 4 6 7 12 14
Easy Changes to Make in the New Year Student Health Spring Calendar Finding your Flock: The Benefits of Group Therapy Schedule of Student Support Groups Now Hear This: Protecting Your Hearing and Your Ears Senior Send-Off: Advice from Ellice Ellis ’20
Challenge yourself to tackle a few from the list and start working towards a healthier lifestyle! Spring 2020
Farmer’s Market Days
1/15, 2/5, 3/4 (and 3/11 for pre-spring break!) and 4/1, 11:30 - 2 p.m. USC Student Health will be in McCarthy Quad for “First Wednesdays” during the weekly Farmer’s Market—visit us with questions, spin the prize wheel for giveaways, receive information about preventative health care and more!
Stalking Awareness Month
Stalking Awareness Panel
1/22, 6-8 p.m. Panel discussion involves stalking survivors, forensic psychologists, stalking victim’s rights advocate, and DPS officers. Engemann Student Health Center Trojan Conference Room
TraumaInformed Self Defense Class for Students
1/24, 12:30-2:30 p.m. Guadalupe Mejia leads this empowered selfdefense class. Engemann Student Health Center Trojan Conference Room
Developing Your Safety Plan 1/31, 12-2 p.m. Using video clips from contemporary sources, this clinician-led workshop will cover how stalking is portrayed in media, and how to develop your personal safety plan. Engemann Student Health Center Trojan Conference Room
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“Love Is...” Celebrating Self-Acceptance, Healthy Relationships, and Body Positivity, and Inclusivity “GLOW” Silent Disco Party SAVE THE DATE!
Saturday, 2/8, 7-10 p.m. Celebrating Love, Self-Acceptance, Body Positivity, and Inclusivity Ground Zero Performance Cafe A USC Student Health Community Event in partnership with Late Night ’SC
Enhancing Your Well-Being
Monday–Thursday, 2:30-3:30 p.m. Let’s Talk is a drop-in opportunity to talk to a counselor to get professional guidance on any number of social and mental health topics. If you’ve ever wondered what it’s like to talk to a counselor, this is your opportunity to find out. STU422 Spring 2020
Wednesday, 6-7 p.m. Well-being Wednesdays offers students the opportunity to wind down with stress-relief activities, connect with others and take a mid-week break to enhance your well-being! TCC 222
FINDING YOUR FLOCK:
Surprising Facts About Therapy Groups that You May Not Know
Human beings are naturally social creatures, so when it comes to figuring out what helps us make beneficial changes in our lives, other humans can hold an important key to reaching our goals. “Many students may not think of therapy groups as a possibility,” says Dr. Broderick Leaks, director of Counseling and Mental Health Services in USC Student Health, “but for individuals who have participated, they find it has really been valuable to them.” He tells us more about what makes a good group, and how it works. What is a therapy group? Groups provides a place where people come together with others to share problems or concerns, and is facilitated by a licensed clinical professional. Is it effective? It really works—research has consistently shown that individuals who participate in groups find it as helpful, or sometimes more helpful, than one-on-one sessions with a therapist. Most of our clients say they wished they had joined a group earlier!
What are people in groups like? They are just like everyone else—especially at the start of a group, when people are nervous about sharing in front of others. But over time members can often help each other with perspectives, and also hold each other accountable as only someone with the same experience can. Potential members complete a questionnaire to confirm the group will match their needs, then the group is ready to be an emotionally safe and confidential setting to begin. There are groups for common conditions such as depression, panic disorder, ADHD, social anxiety, eating disorders, etc. Other groups build up helpful skills that can help address shyness, loneliness, anger, and low self-esteem and other social aspects. Why seek out a group? Many people will struggle with a mental health issue at some point in their lives, and making time to regularly explore what they are going through can help. Finding others who are facing the same difficulties can provide perspective, and relief! Shared experiences can help individuals make desired progress.
BRODERICK LEAKS, PhD is director of counseling and mental health at USC Student Health and clinical associate professor of psychiatry and the behavioral sciences at Keck School of Medicine. Leaks earned his PhD in clinical psychology, master’s in theology and master’s in psychology from Fuller Theological Seminary. 6
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SUPPORT GROUPS FOR STUDENTS
Groups are facilitated by licensed professional clinicians in USC Student Health Counseling and Mental Health Services. Each weekly meeting is sequenced to help members make progress in their individual journey toward desired change.
Relating to Others
Tuesday, 10 - 11:30 a.m. Through mindfulness practice, exercises, and discussion, the group will help participants in addressing self-judgment and cultivating self-compassion. Led by Robin Ward, LCSW. For all students. Skill building, mindfulness.
GRADUATE STUDENT GROUP Monday, 5:15 - 6:45 p.m. In a safe and supportive environment, this group offers opportunities to practice more effective ways of relating to others; give and receive interpersonal feedback; and become more comfortable with having personal conversations with others. The goal is for group participants to establish relationships founded in authenticity and trust. Led by Parissa Nili, PsyD. For graduate students. Skill building.
International Tea Time
We Got This!
WOMEN’S GROUP Tuesday, 4 – 5 p.m. The Healing Arts workshop is a safe environment for womxn-identified students. Healing Arts follows a trauma-informed approach, acknowledging that trauma is prevalent and the impacts are far-reaching. Hands-on creation of art has been shown to be a healthy coping skills, increase self-reflection and self-awareness, have positive physical effects, and build resilience– all of which play a key role in life transformation. Led by Nancy Sandoval, LCSW. For all students, self-identified. Skill building, community group support.
WOMEN OF COLOR GROUP Wednesday, 4:30 - 6 p.m. This supportive space allows self-identified community members to discuss the complexities of navigating personal and interpersonal spaces within and outside of USC. Participants can discuss feelings and experiences related to campus climate, stress/coping, resiliency/ growth, racial/ethnic identity, racism/ internalized racism, oppression and privilege, intersectionality, self-esteem, relationships, family, and other topics of interest. Led by Kendra Archer, LCSW. For all students, self-identified. Community group support.
INTERNATIONAL STUDENTS GROUP Tuesdays, 10 - 11:30 a.m. A therapeutic discussion and support group to provide space for international students to share their experience here at USC. This is a chance to discuss anything that is confusing, difficult, or amusing. Themes commonly discussed include communication, relationships, homesickness, identities, and adjusting to USC in general. Led by Annie Hsueh, PhD. For international students. Community group support.
SUPPORT GROUPS FOR STUDENTS
Friday, 12:30 - 2 p.m. A space for students who are living with Bipolar Disorder to learn ways to cope, share experiences, and receive support from peers. Led by Sarah Schreiber, LCSW. For all students, self-identified. Community group support.
Relating to Others
UNDERGRAD STUDENTS Wednesday, 2 - 3:30 p.m. This group focuses on learning how to have vital, rewarding, authentic relationships. We talk about friendships and romantic/ sexual relationships, as well as professional, academic, and family relationships. Relating to others effectively and fulfillingly is an ability that can grow through practice. Group members work on improving this ability through the interactive nature of the group itself, and by giving and receiving honest feedback about each other’s style of relating. Led by Elizabeth Reyes, PhD. For undergraduate students. Skill building.
Find Your Focus: Managing ADHD
Friday, 2:30 – 4 p.m. For students diagnosed with Attention-Deficit/Hyperactivity Disorder (ADHD), this group is an opportunity to meet others facing similar challenges, learn strategies for academic and personal success, and practice new behaviors. Topics include, but are not limited to: time management, organization, procrastination, problemsolving, relationship issues, building attention span, decreasing distractibility, and valuing unique strengths. Led by Alise Cogger, PhD. For all students, self-identified. Skill building, community group support. 8
Queer and Questioning
LGBTQIA+ GROUP Monday, 3 - 4:30 p.m. This group addresses life and relationship issues related to sexual orientation. Talk openly with other students about being pansexual, asexual, gay, lesbian, bisexual, queer, or other sexual identities. Topics are based on students’ interest and can include exploring your identity; trust and relationships; dealing with heterosexism or internalized homophobia; dating; family and societal expectations; and self-esteem. Led by Mary Weber, LMFT. For all students, self-identified. Community group support.
TRANSINCLUSIVE GROUP Friday, 2:30 - 4 p.m. A supportive space to talk with other students about life and issues related to gender identity. Topics are based on students’ interest and can include exploring your identity; trust and relationships; dealing with cisgenderism or internalized transphobia; coping with stresses of campus life; transitioning and (hormones; coming out; dating; family and societal expectations; and life in general.) Led by Mary Weber, LMFT. For all students, self-identified. Community group support.
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SUPPORT GROUPS FOR STUDENTS
Face Your Fears
GRADUATE STUDENTS Tuesday, 5:15 - 6:45 p.m. Structured as a 10-week skills-based therapy group for graduate students, this group is designed for individuals with panic, phobias and social anxiety. The group provides a therapeutically supportive environment to learn anxiety management strategies and practice gradual exposure exercises to reduce avoidant behavior related to your specific fear and help you live a more fulfilling life. Led by Charlie Padow, LCSW. For graduate students. Skill building.
Building Social Confidence
Wed. 3:30 – 5 p.m.; Fri. 3:30 – 5 p.m. A structured skills group that focuses on the needs of individuals with social and performance anxiety. Cognitive Behavioral Therapy (CBT) strategies will be employed as well as exposure exercises. Group topics include anxiety management, assertiveness and communication skills. Led by Broderick Leaks, PhD. For all students. Skill building.
Mindfulness Skills for Daily Living
Friday, 2 – 3:30 p.m. This is a structured and experiential group class using mindfulness techniques to reduce stress and to build relaxation and well-being skills. Participants will learn ways to be more present, aware, accepting, and compassionate of their experiences. The group will include different types of mindfulness practices each week. Led by Yong Park, PhD. For all students. Skill building, mindfulness.
Intro to Mindfulness (HSC)
Tuesday, 12 – 1 p.m. This 6-week group focuses on developing and cultivating mindfulness skills to regulate responses to stress and enhance resiliency to face life’s challenges. Participants will learn skills to bring awareness, presence and self-compassion to relationship with themselves and others. Each week, different mindfulness meditation practices will be introduced, followed by a discussion. Participants are encouraged to apply learned mindfulness skills to their daily life to experience the full benefits of the group. Led by Tannaz Alagheband, LCSW (HSC). For all students. Skill building, mindfulness.
The Pressure to be Perfect
Tuesday, 4 - 5:30 p.m. This group will help participants develop alternatives to the perfectionistic thinking (“The Pressure to be Perfect”) and alter self-sabotaging behaviors that can keep individuals from pursuing/enjoying the things they truly want to sustain in their lives. Led by Erika Nanes, LMFT. For all students. Skill building.
SUPPORT GROUPS FOR STUDENTS
Leading from Within: Cultivating Your Best Self in Organizing Teams
Mondays 5:15 – 6:45 p.m. Having leadership responsibilities brings its own uniques pressures. This group focuses on providing safe and supportive environment for students in leadership roles to support one another, share experiences, and process common difficulties. This group offers participants opportunities to discuss how to find balance, and process how to grow in guiding others on student organizations. Led by Anneka Busse, PsyD, MMFT. For all students. Skill building, community group support.
Dialectical Behavior Therapy (DBT) to assist individuals who struggle with emotional and interpersonal issues. Learning modules include regulating emotions, tolerating distress, increasing mindfulness, and improving relationships. Each week the group will review old material, teach new material, and assign practice exercises. Participants will interact with each other and help each other learn and grow during this process. Led by Dani Gonzales, PsyD. For all students, self-identified. Skill building, community group support.
Making Anxiety Your Friend
Tuesdays 2:00 – 3:30 p.m. Provides support for students in managing the struggle with the relationship with food, their bodies, and themselves. Primary focus is helping students understanding the function of the role of food in their lives, underlying emotional concerns, learning to name feelings, and alternative coping with feeling. Led by Dani Gonzales, PsyD. For all students, self-identified. Skill building, community group support.
5-WEEK SERIES Friday, 10:30 - 11:30 a.m. A 5-week structured therapy group for students experiencing anxiety. Group participants will be able to share their experiences living with anxiety in a supportive environment. Using a cognitive-behavioral approach, the group will address negative thoughts and beliefs that contribute to anxiety, and assist students in challenging and replacing negative self-talk. Students will learn skills and strategies, such as relaxation and mindfulness techniques, to assist with managing anxiety symptoms. Led by Melissa Pottash, LCSW. For all students. Skill building.
Effective Life Skills: Regulate, Communicate, Tolerate
Calm: Techniques for Managing Anxiety and Panic Attacks
Peace with Food: Eating Disorder Support Group
Fridays 10:15 – 11:45 a.m. For students who feel that it is difficult to manage intense emotions, this group teaches a variety of skills adapted from 10
Ongoing, Check online to register. This workshop focuses on learning about anxiety and provide techniques from the biological basis and psychoSupporting Trojans to THRIVE
SUPPORT GROUPS FOR STUDENTS
logical understanding the central nervous system. Participants will better understand physical anxiety response, and benefits of anxiety; and delve into understanding panic attacks, specifically the biological process and the role of thoughts. Coping strategies, a brief mindfulness exercise, and a deep breathing exercise for managing anxiety are incorporated into this workshop. Led by Jennifer Hsia, PhD. For all students. Skill building.
Ongoing, Check online to register. The goal of this workshop is to learn strategies to improve your sleep. This workshop will provide general information about sleep, review sleep hygiene tips, and provide strategies to address problematic thoughts about sleep. Led by Jennifer Hsia, PhD. For all students. Skill building.
Graduate Women Empowering Graduate Women
Thursdays 4:30 – 6 p.m. This support group is a space where female-identified students can support and learn from one another about managing the demands of being in a graduate program, specifically: how to balance school and other parts of their life, develop and maintain a social support network, cope with feelings of being an imposter, discuss difficulties with advisors and/or peers, or other topics group members would like to explore together. Led by Christina Mohajerani, PsyD. For graduate students, self-identified. Community group support. Spring 2020
Fridays 2:30-4 p.m. Support group for students with life-long struggles with making friends and understanding social norms and typical rules of communication. Topics may include, but are not limited to, general social communication skills, when and how to ask for help, feelings of loneliness and social isolation as a result of difficulties with social communication skills and self-advocacy. Led by Susan Ramirez, PhD. For all students. Skill building.
Wednesdays 5 – 6 p.m. This skills group for students who often experience anxiety, depression, or any other difficult emotion. This group uses an evidence-based model to help students identify emotional, cognitive, and behavioral components of distress. Students will also be taught new and more effective ways to respond to their emotions. Led by Alice Phang, PhD. For all students. Skill building.
Sign ups for groups and workshops are through usc.edu/MySHR— (in the “messages” section); please submit a Counseling Group Interest Form. Times/dates may be subject to change, visit bit.ly/USCgroups for up to date information.
“Now hear this...” rotecting P Your Hearing and Ears
Avoiding “The Throb” of the Ear Bud Ear Ache:
1 Keep your
headphones to yourself. Yes, you guessed it. Sharing is definitely out if you’re trying to stay infection-free. Borrowing headphones from a friend effectively doubles the microbe count in your ears. So, sharing is definitely not caring in this instance.
2 Clean, clean, clean.
Take 5 minutes a week to disinfect earbuds. First, wipe off any waxy residue, then take a cotton ball dampened with rubbing alcohol (or an alcohol pad) and lightly wipe the surface, being careful to avoid getting liquid into any openings to the electronic wiring. Supporting Trojans to THRIVE
The dull throbbing ache against your eardrum starts, and you know it’s coming—the common ear infection, otherwise known as otitis media (inner ear). It is a common childhood ailment that occasionally pops up among college-aged young adults. An outer ear infection is another condition that can cause pain in the ear canal. The ear canal is the part of the ear that goes from the side of the head to the eardrum. An outer ear infection happens when the skin in the ear canal gets irritated or scratched, and then gets infected. This can happen when a person: ● Puts cotton swabs, fingers, or other things inside the ear ● Cleans the ear canal to remove ear wax ● Swims on a regular basis: water can soften the ear canal, which allows germs to infect the skin more easily. ● Wears headphones, or ear plugs that can hurt the skin inside the ear “No one thinks of ear infections as a college student condition,” says Dr. Mildred Wenger, co-medical director of USC Student Health, “but we see inner and outer ear infections regularly. Take care of yourself, have good hand hygiene, keep your ear buds clean and avoid putting anything into your ears. The ear is self-cleaning; so keep in mind that fingers, towels, cotton-tipped applicators, and other devices should not be used to clean the inside of the ears.”
3 Lint-free storage.
Keep your earbuds in a clean case to avoid dust, dirt, and any gummy residue. Looking for a cheap-ish carrying case? An empty candy tin, or even a plastic pouch, does the trick nicely.
4 Give your ears a
break. Switch off with over-the-ear style headphones once in a while, or better yet, go au naturel and let your ears be free of anything on them at all.
And if you do get an ear infection, seek medical attention by making on appointment with USC Student Health, either online at usc.edu/ MySHR or by calling 213-740-9355 (WELL).
5 Bonus tip:
Ditch the headphones when you’re on a bike or scooter, it’s the safest way to ride—plus, you won’t risk getting a ticket from DPS for breaking California state law.
Senior Send-Off: Advice and Bonus Tracks BY ELLICE ELLIS ’20
Lessons for My Freshman Year Self Here’s a secret about me— I’m a senior. And yes, I’m stressed. I’m stressed about paying back student loans, finding a job after college and senioritis has consumed my entire being. Despite the beautiful mess that is the end of my college career, there is a multitude of experiences and lessons to be grateful for. So for my freshman, sophomores, and even juniors, here are some lessons you can pull from my college experience, and hopefully, you’ll come out on top.
1. Take GE’s Early
Everyone from your advisor to your older cousins will tell you this, and you may not listen, but it’s gospel. General education is geared toward freshmen and sophomores. Learn from me. In January, I’ll be a 2nd semester senior with two GE classes left. Quite frankly, all I want to do is focus on my internships, journalism capstone projects, and hang with friends. Senioritis is 10x harder to deal with when you’re taking GE’s…so knock ‘em out.
2. Explore Los Angeles, not just the Fryft boundaries
Exploring Los Angeles was natural to me. I couldn’t be confined to the four walls of Flour Tower forever, and I wanted to branch out my shell. Freshman year, I missed homecoming to go to Complexcon in Long Beach. I love World on Wheels, shopping at The Alley was a junior year past time of mine, and I’m consistently at concerts all over LA County. But as I’ve joined more USC clubs and engagements, I find myself only on campus and not taking in the world around me. This serves as a reminder for 2016 Ellice to never stop exploring LA. It would be a shame to spend four years at an institution and not know the city and the culture it lives within. Go to Pride in West Hollywood, the Slauson swapmeet, and or spend a day volunteering. Even within fryft boundaries, there’s Revolutionario Taco, Mercardo La Paloma, and more. There is a world to see beyond USC, and the 1st step to engaging in it could be as simple as visiting a public library to study or a local coffee shop. You never know where inspiration or new opportunities lie. 14
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3. Have Fun, but take your career seriously.
I’ve had 4 internships throughout college, and I currently have a part-time job for the largest music company in the world. That wouldn’t have come without hard work inside and outside the classroom. Getting an internship in many fields is a head-start on your career and can give you insight into the types of jobs you do and don’t like. Most employers are looking for entry-level candidates with work experience. And without it, applying for jobs can be an unpleasant experience. I have friends who are anxious when talking to recruiters and taking informational interviews because they have zero work experience. Get your career started by also visiting the career center. People enter through the doors of the career center before senior year, and those people seem to be the ones who get jobs and have a better understanding of the job market. Also, ask your professors for advice. They can give you constructive feedback as to what you thrive and what job could be a good fit for you.
4. Study Abroad
In high school, I studied in Ghana for a year, and during my spring semester of junior year, I went to London through USC Annenberg, and it was lovely. Read my post about it at bit.ly/ElliceLondon Start planning for it as early as possible if you want to go abroad. You might have to take a few extra classes one semester so you can spend a few months gallivanting around another country. It’s definitely worth it. Talk to your academic advisor and parents EARLY about studying abroad and if it’s possible for you. Just as I said, branching out and exploring Los Angles is beneficial, so is studying in a new country.
5. Don’t Spend Too Much Time Stressing
College is hard, and it’s designed that way. You’ll inevitably find yourself freaking out about something—a late assignment, an internship application, an annoying roommate— but ask yourself if it’ll matter to you in five years. If the answer is no, brush ya shoulders off. It’s easier said than done, and I don’t always practice what I preach. But, in the grand scheme of things, you only have a set number of days in college. Don’t waste them worrying about stuff that won’t matter in the long run. And if you do find yourself stressed, reach out to a friend—there’s strength in community. Don’t forget to call your loved ones back home, they can also provide solace. Even talking to a professor, TA, or advisor can alleviate the pressure. And there’s always USC’s counseling and mental health services: studenthealth.usc.edu/counseling.
Stress-Free Sleep BY ELLICE ELLIS ’20 Listen at bit.ly/sleepellice Fix You Coldplay
Club Paradise e Drake
20 Something e SZA
I Wanna Be Yours Arctic Monkeys
Don’t Know Why Norah Jones
Cold Little Heart (Radio Edit) Michael Kiwanuka
Me and My Light Lit Lover Ayoni
Paper Trails DARKSIDE
BITE Troye Sivan
Like Real People Do Hozier
Once Upon A Dream Lana Del Rey
213-740-9355 (WELL) studenthealth.usc.edu
Thrive is the semi-annual health and well-being publication for USC students, published by USC Student Health.