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For more information contact The Well www.thewell.vcu.edu, Division of Student Affairs

A SPECIAL EDITION Prepared by

VCU CAREER SERVICES

We conducted a survey last year and found out that 60% of students don’t really know that we exist. So, hi. We’re VCU Career Services. This is an awkward way to meet, but we’ll go with it. We thought we’d take this time to answer a few of the big questions we often get from students.

What does VCU Career Services do? That all depends on you! We’re committed to your success, however YOU define it. Need an internship or a part-time job, like NOW? We’ll help you work on your resume or cover letter. Thinking about starting a business? Let’s hook you up

Exploring majors, industries and career paths

Searching for an internship, parttime or Federal Work-Study job

with a mentor. Wanna be a doctor? We’ll show you what you need to do to get into Med School. Do you have no idea what you want to do? No problem. Let’s explore. We love exploring. We can assist you with:

Developing professional skills such as interviewing and networking

Creating a resume/CV or cover letter

Developing a plan to get into a graduate or professional program

Just about anything else career-related

In addition, we host career workshops and ten industry-focused career fairs each year.

When should you visit Career Services?

Today. Tomorrow. As soon as possible. One thing we consistently hear from alumni is that they wish they had come to see us sooner. Don’t be one of those Rams who waits until graduation to figure it all out. After all, life decisions probably shouldn’t be made wearing a graduation robe and a funny hat. Start thinking about your life after VCU now. College is 4-5 years, and it goes by faster than you think. Whether you’ve had a career plan since the 3rd grade or you feel lost, we can assist you either way.

How the heck do I get started?

Most students start by making an appointment with a career adviser (also known as a career Sherpa). To make one, come see us in the University Student Commons. We’re right next to Chickfil-a. Grab some nuggets (as long as you share with us!) and stop by. You can also call us at 804-828-1645 or visit careers. vcu.edu. No time for an appointment? We host drop-ins every Mon. through Fri. from 11 am-3 pm in our office. Just come in and we’ll help you out!

What is this HireVCURams thing?

HireVCURams is your personal career portal. It provides you direct access to a database of part-time, full-time and Federal Work-Study jobs, as well as internships. You can build a resume and then search for, and apply to, opportunities in one place. HireVCURams also offers a complete listing of our upcoming events. You can even schedule an appointment with a career adviser. Log in to HireVCURams at careers.vcu. edu using your eID and password.


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Created and posted by students and staff from the VCU Wellness Resource Center  © 2015

Vol. MMXV • July/August 2015

VCU Wellness Resource Center

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815 S. Cathedral Place Richmond VA 23284

Welcome Week 2015: Aug 15–23!

ou’ll receive a raffle ticket at many of the events, which you can trade in for a chance to win prizes at the Student Organization and Volunteer Opportunities (SOVO) Fair on Friday, August 21. Prizes include iPads, flat-screen TVs and more. Collect 10 raffle tickets (two of each of the five colors) for a chance to win the Grand Prize:

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ugust seems far away, but it will be here before you know it! The year kicks off the moment you step onto campus with Welcome Week from Saturday, Aug 15, through Sunday, Aug 23. The week is jam packed with sessions to help you navigate campus, activities to help you meet new faces and entertainment to add some more fun to the week.

One semester of FREE undergraduate in-state TUITION!

Campus safety

VCU requires all incoming students to complete an online training called ”Not Anymore“ about sexual assault, intimate partner violence and stalking. You will learn skills to contribute to a safer campus community. Check your VCU email for details.

Gelato Social

Recovery Students & Allies Sunday, Aug 16, 5–6 pm and Tuesday, Aug 18, 1–2 pm

Wellness Resource Center, 815 S. Cathedral Place This social is open to all students in recovery from addiction, all students considering recovery, and all who support others in recovery. Join us in meeting new folks who share similar goals and want to celebrate all that recovery in college can be!

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ind juicy tomatoes, sweet watermelons, berries and more healthy local food at the Byrd House Market near the Monroe Park campus (corner of Linden Street and Idlewood Avenue). It’s open Tuesdays 3:30–7 pm. Everyone with a VCU ID is eligible for the $10 deal. Check out facebook.com/ byrdhousemarket Image by Sarah Apple

804-828-WELL

www.thewell.vcu.edu

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ake sure you stay up to date with all the Welcome Week programs by downloading the Guidebook app. You can personalize your schedule, browse events, and view maps and general information right on your smart phone, iPod or tablet. Search for “Guidebook” on the Android Marketplace or find the Apple version on the App Store on your iPhone or iPad. (On your desktop, use iTunes.) Install Guidebook, then search for “VCU Welcome Week 2015.”

HIGHLIGHTS

  Saturday, Aug 15: Hypnotist, photobooth and henna tattoos in the University Student Commons.   Sunday, Aug 16: Playfair in the Siegel Center. We guarantee you will walk away with new friends and VCU spirit!   Monday, Aug 17: Casino Night, caricatures and bingo in the University Student Commons.   Tuesday, Aug 18: Convocation in the Siegel Center and Block Party in Monroe Park. Bring your VCU ID to get a meal, meet new people and enjoy the photobooth, inflatables, giveaways and music.   Friday, Aug 21: Student Organization and Volunteer Opportunities (SOVO) Fair. Bring all your Welcome Week raffle tickets for a chance to win great prizes. Check out hundreds of student organizations, find a community agency to volunteer with and meet departments from across campus.   Saturday, Aug 22: Food Truck A Palooza and Fraternity and Sorority Life Ram Rock the Block.

Tea & Treats Social

Tuesday, Aug 18, 12:30–1:30 pm The Wellness Resource Center (815 S. Cathedral Place)

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oin Actively Moving Forward student-to-student support organization for those dealing with loss and grief.


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Created and posted by students and staff from the VCU Wellness Resource Center  © 2015

Vol. MMXV • September 2015

VCU Wellness Resource Center

815 S. Cathedral Place Richmond VA 23284

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804-828-WELL

www.thewell.vcu.edu

Have You Herd?

 CU’s cartoon rams share facts and student strategies. They have become trendy on campus and gone viral on Reddit — and are based on real data. Findings and material for the cartoons come from a campus-wide random survey of all enrolled students — freshmen through grads. 72% of students drink 0-4 when they go out and 82% use at least one protective behavior when they socialize, such as avoiding drinking games, alternating with non-alcoholic beverages, pace-and-space drinks, setting a limit in advance, or choosing not to drink. Questions about the data? Email TheWell@vcu.edu or call 828-WELL. This herd knows that VCU students are healthier than you think! “Count on Rams: They protect themselves and their friends by partying smart.” (Source: American College Health Association National College Assessment, VCU random sample survey, Spring 2014, n=1,104.)

COllege Behavioral and Emotional Health Initiative C ollege is an amazing – but sometimes overwhelming – time in your life. Don’t forget to take care of yourself. COBE (cobe.vcu.edu) is the (virtual) place for all things related to behavioral and emotional health at VCU, linking you to information about faculty

researchers who study health and wellness, university classes

Mental Health Events

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niversity Counseling Services invites the university community to participate in a series of activities during National Suicide Prevention Month throughout September. To learn more about suicide prevention and how you can help, please stop by our Tabling Events throughout the month in the MPC Student Commons and MCV Student Centers. Highlights include the Alive! Mental Health Fair on Sept 10 in the University Student Commons Plaza and QPR (Question, Persuade, Refer) Training in the Commons Theater. The second annual Memorial Walk will be Oct 2 in the Commons Plaza. More info: students.vcu.edu/counseling.

The world is coming to VCU — on bikes Sept 19-27

There’s a lot you’ll need to know. Find all the news, including what’s spinning on the rumor mill at richmond2015.vcu.edu.

that relate to health and wellness, prevention and intervention programming and services, and ways you can get involved. Follow us on Twitter @ VCUCOBE or Facebook.com/VCU. COBE to stay connected.

ADD/ADHD Research

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ave you been diagnosed with ADD/ ADHD or think you might have it? Do you have difficulty with organization and time management and want to learn strategies to help you succeed in college? You might be eligible for a VCU research study that provides a free comprehensive ADD/ADHD evaluation, group intervention, and mentoring. Participants are compensated financially for their time and meeting attendance. Call 804-828-5517 to see if you are eligible.

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hoose one small change you can make to put you on the road to better health and wellness. Here are some examples:

• Walk it off. Start with 1,000 steps a day and build up to 100,000. • Hit the bottle. Water, that is. Replace one sugary drink a day with water. • Snack attack. Prepare healthy snacks — like fruits, nuts and veggies — and keep them close at hand. • Stress break. Take five minutes each day to relax, unwind or meditate.

Get Tested and KNOW!

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new radio ad suggests when it comes to STDs: “…sometimes there’s no warning found!” The rap promotes the new Richmond City Health Department website, testandknow.com, that makes it easy to find local testing and treatment options. All sexually active women of

college age are advised to get annual chlamydia and gonorrhea screenings. All students are eligible to be tested in the Student Health Clinic. Use the online secure portal to schedule an appointment and get your results ($15 for a urine chlamydia/gc test and $15 for HIV/Syphilis blood test). The Well offers FREE oral HIV tests four times a year.


THE STALL SEAT JOURNAL

If holder is damaged or loose, please call The Well at 828-9355.

Created and posted by students and staff from the VCU Wellness Resource Center  © 2015

Vol. MMXV • October 2015

VCU Wellness Resource Center

815 S. Cathedral Place Richmond VA 23284

804-828-WELL

www.thewell.vcu.edu

Some bruises are not obvious

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ow in October, during Domestic and Dating

Violence Awareness Month,

let’s think about some signs of good — and bad — relationships.

“At least he/she doesn’t hit

me….”

Some signs of abuse can be

hard to recognize but are no less serious than a black eye or a broken bone.

If you or someone you know

• Try to isolate the other partner and control all relationships and activities? • Blame others for his/her problems or behaviors or for anything bad that happens?

Everyone deserves a healthy

relationship. Here are some good signs of a healthy relationship: • You trust your partner.

Does one partner —

• You treat each other the way you want to be treated, and accept each other’s opinions and interests.

• Criticize or put down family and

• You each feel physically and

has a partner waving RED FLAGS, consider reaching out for help.

emotionally safe in the relationship.

friends, or call the other unpleasant names?

• Your partner likes your friends and encourages you to spend time with them.

If someone you know

seems to be in an unhealthy relationship, reach out. Tell your friend it’s not his/her fault and encourage your friend to seek support through the Wellness Resource Center and/or University Counseling.

New students – Don’t forget to take the Not Anymore training! www.thewell.vcu.edu

Watch for RED FLAG events on campus and learn more: www. theredflagcampaign.org

Trick or truth?

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ith Halloween just around the corner, you might be wondering why the Stall Seat Journal doesn’t use scare tactics. Scare tactics are often disrespectful and they also tend to normalize health problems that aren’t common. Studies have shown most college students already care about their health and are actually healthier than you think. Avoiding scare tactics and providing “fact-tactics” and resources help students stay healthy. This Halloween the only scary thing we want to share is … beware, mid-terms are coming!

FREE Flu Vaccine, Flumist

For all VCU students (ID required) Oct 20 (9:30 am–3:30 pm) Oct 28 (9:15 am–3:15 pm) Student Commons, Virginia Rooms A-B Also at the Health Clinics on both campuses during walkin immunization hours

SELLSAFE

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raigslist and other buy-sell-trade websites are great, but scams and worse have happened at meetings. There is a safe place to make exchanges: VCU Police headquarters lobby, 938 W. Grace St. It is available 24/7 to meet and conduct exchanges. No reservations need to be made. Just show up and be safe! If you are selling or buying an item online, and a buyer or seller refuses to meet you at VCU Police headquarters, something may be wrong.

Eat GREEN

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elebrate National Food Day and Campus Sustainability Day on Oct 23 from 10 am to 2 pm in the Commons Plaza. Learn tips to green your diet! Spoiler Alert: more veggies, less meat! Eating protein lower on the food chain (beans, nuts, legumes, quinoa, eggs etc) rather than beef, pork or poultry helps reduce environmental impact and reduce fat in your diet. It may save you money, too!


THE STALL SEAT JOURNAL

If holder is damaged or loose, please call The Well at 828-9355.

Created and posted by students and staff from the VCU Wellness Resource Center  © 2015

Vol. MMXV • November 2015

VCU Wellness Resource Center

815 S. Cathedral Place Richmond VA 23284

804-828-WELL

www.thewell.vcu.edu

Language Matters to Health Let’s Stop Talking Dirty

The Well is working hard he time has come to support to practice what it posts in bathrooms the 23 million people in

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the United States who have a substance use disorder. Ever hear the term “dirty urine” referring to a lab test for people with this disorder? Ever hear someone called a street addict, skid-row bum, pothead, or junkie? Those words marginalize and stigmatize. Using “people first language,” such as the term “People with Substance Use Disorder (SUD),” encourages all of us to rethink our quantity and frequency of drinking and the continuum of this disease (see graphic and article above). Like many diseases, substance use disorder is a complex process with a mix of biological and environmental risk factors. Framed correctly, those experiencing problems may seek the support they deserve earlier.

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e all learn by making mistakes. If you look through older Stall Seat Journals, you will see examples of “talking dirty,” but we are working on it. The Well’s Assistant Director for Substance Abuse Prevention is now the “Assistant Director for Substance Education and Recovery Support.”

ohol nd alc . a g in drink ark L ssive ers" by M ge c x e d r o finin for care alcohol dis arch-rede f o -rese ning tinuum n "Con h is redefi rticle/new m o pulatio r f a c o r / p d a m . e e t o s S ap re o.c he U. ic: Ad "New tionpr n of t io t r Graph orders" in ww.addic o p is w ar.) e pro use d ring, MD ( ximat y given ye o r p b p ) n Willen l-disorders sent the a egory in a o re at alcoh tages rep in each c n r e e (Perc 8 and old recognize that while many 1 ages

Become a Recovery Ally

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e are proud of VCU’s Rams in Recovery. They are amazing people who are working on academic success while also celebrating life in college substance free. Research shows VCU has a campus full of natural allies since most students either don’t drink alcohol or keep their BAC below .08. (VCU NCHA data 2014). If you want to support some amazing students and alumni who are

in recovery, consider attending a Rams in Recovery Speakers Series. Email recovery@vcu.edu for details.

Language Matters: Change is a process

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he Well wants to acknowledge a language error we made in October’s SSJ. In our article on Red Flags in Relationships, we made several references using binary (“he” or “she”) pronouns. We

students identify with these pronouns, many students identify with pronouns such as “they/them/theirs” and “zie/hir/ hirs,” among others, and that red flags occur in relationships regardless of gender identity or sexual orientation. We encourage students, faculty, and staff to check in with others by asking what pronouns they prefer. We’ve got much more on this to come be on the lookout for a future edition of the SSJ dedicated to pronouns!

Mindfulness Class for Health Professional Students

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& Friends Wellness Fair

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oin Active Minds at VCU as we collaborate with COBE (College Behavioral and Emotional Health Initiative), SAVES, Stay Golden, and others for our first-ever Active Minds Wellness Fair! The event is set for the Student Commons plaza Nov. 30, 10 am–3 pm.

ow we talk to ourselves matters too! This spring, “Mindfulness for Healthcare Professionals” (IPEC 525, 1 credit, pass/fail) will be offered on Tuesdays 3-5pm, available to students in the following programs: nursing, dental, medicine, pharmacy, allied health, graduate social work, and graduate psychology. Questions? Contact kinserpa@vcu.edu


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*YLH[LKHUKWVZ[LKI`Z[\KLU[ZHUKZ[HɈMYVT[OL=*<>LSSULZZ9LZV\YJL*LU[LY © 2015

Vol. MMXV

VCU Wellness Resource Center

Know your HIV Status

For over 30 years now the US has been working to both prevent and treat HIV/AIDS. It’s absolutely clear that the only way to end this epidemic is to prevent new cases. Research shows 1 in 8 people living with HIV in America are unaware of their infection. If you have ever had unprotected sex or shared a needle, you deserve to know your status. In 2013 the population that was most profoundly affected was men who have sex with men (MSM) of all races and ethnicities. If you are high risk, search online to learn about "HIV PrEP" and the use of medicines to prevent HIV transmission.

815 S. Cathedral Place Richmond VA 23284

How can I get tested?

Let’s count the ways...

1. The Well partners with FAN Free to provide free testing. Join us on Dec 1 World AIDS day from 11 am to 3 pm at the Well. Visit the Well's or Student Health's website for 2016 testing events. 2 Student Health offers testing Mon-Fri. Call or go online to their secure web portal to get an appointment. ($15 for blood HIV/Syphilis tests & $15 urine screen for chlamydia/gonorrhea). 3. 4. 5.

Richmond City Health District. Fan Free Clinic. Minority Health Consortium.

804-828-WELL

www.thewell.vcu.edu

WORLD AIDS DAY

This is Quitting puts the whole Internet in your corner while you train to quit like a pro.

* * * * * *

I Can Quit

I Can Quit Kits Quitting cannabis requires skills and strategies similar to quitting nicotine. The Well invites any students who are ambivalent about their use to call 804 828-8828 to make a 30 minute appointment. Our "I can quit kits" are under development and your help would be appreciated.

Need a campus ride at NIGHT?

For MPC & cross campus transportation Go online to use Ramsafe.vcu.edu . Open to all students/fac/staff with ID. Remember - limited evening cross campus hours.

Within the Medical Campus ONLY No cross campus access, call 828-WALK

Ideas on how to quit from quitters all over the web. Their quitting stories, in their own words. Inspiration to keep your own quitting going with real life success stories. Strategies and tips to stay smoke free – prepare you for whatever quitting throws your way. Access to free expert quit smoking counseling 24/7 from anywhere in the U.S. Up-to-date, easy to understand info about quit smoking medications. Free iPhone and Android apps + optional awesome text messages written by other quitters. Find us in the app store (This is Quitting) or at http://ThisIsQuitting.com

Students who would like one-to-one personalized cessation or medication support can make a 30 min appointment at Student Health by going online or calling 828-8828.

The staff loves to help smokers. Free Quit Kits are a vailable in the clinic or at The Well. Questions? email quit@vcu.edu


THE STALL SEAT JOURNAL

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*YLH[LKHUKWVZ[LKI`Z[\KLU[ZHUKZ[HɈMYVT[OL=*<>LSSULZZ9LZV\YJL*LU[LY © 2015

Vol. MMXV

VCU Wellness Resource Center

815 S. Cathedral Place Richmond VA 23284

rate and useful The Stall Seat Journal’s goal is to provide accu pus resources. health information about VCU students and cam tion has We thank all students whose past survey participa VCU Spit for made this type of reading possible! Findings from students are Science data and The Well’s data both show that ents drink healthier than you think! For example, most stud think! The lower amounts of alcohol and less often than you and most have vast majorities of students don’t smoke tobacco it the Media had 0-1 sex partners in the past 3 months. (Vis with specific Vault at The Well’s homepage for past editions statistics)

804-828-WELL

www.thewell.vcu.edu

Want to get your OWN digital copy of the Stall Seat for private bathroom reading?

Sign up for a monthly email with the latest edition www.thewell.vcu.edu

Research about Rams p Survey u w o ll o F e c n Spit for Scie

Two research o pportunities in February… Check your VCU email for optional and confidential su rvey links.

The Well’s Survey-

using the National College Health Assessment.

Who is eligible? WHY is Spit for Science important?

Students who have participated in previous years. This is a follow-up survey. Follow-up surveys grow our knowledge about what benefits college students. The data help us to: Improve Health Outcomes: Spit for Science is helping science better understand the college years! The follow-up surveys ask about activities and environments, which allows researchers to look for patterns of risky or protective factors for many different health outcomes. Tell a Story: Instead of a one-time snapshot of college life, this study is telling a story! This is a longitudinal project, meaning we are able to follow participants over time. Longitudinal studies are incredibly useful to look for changes over time and/or at patterns and sequences of events. Be RAM Proud: There is NO other project like this in the world. VCU students have exceeded all expectations with high participation rates! Yeah Rams. Provide New Threads: Our t-shirts are quite stylish and designed by students!

Who is eligible? 5,000 students will be randomly selected from all enrolled for Spring 2016. Starting Feb ___ Why is the Well’s survey important? Every even year it provides The Well with “snapshot” of our campus well being and health needs. It helps us direct resources and efforts. It also allow us to see how VCU compares to other campuses nationally. What’s in it for participants? Chance to win cool stuff 4 $100 amazon gift certificates, or 100 caring rams will win #VeryCaringU t-shirts!

WHAT happens to all of the Spit for Science data? It doesn’t just end up as bathroom reading… it’s grown into COBE- The College Behavioral and Emotional Health Institute! Researchers are using the data to investigate new findings and interventions to benefit college students! Check out http://cobe.vcu.edu/ and see how VCU is uniting researchers, educators and the community to promote health and wellness. Spit for Science: The VCU Student Survey (HM13352) has been approved by the VCU Institutional Review Board. For more information, contact Spit4Science@vcu.edu or 804 628-4645.

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The Well’s distribution of the National College Health Assessment (IRB# 2144) has been approved by the VCU Institutional Review Board. For more information, contact awmcgann@vcu.edu or 804 828-6919.


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*YLH[LKHUKWVZ[LKI`Z[\KLU[ZHUKZ[HɈMYVT[OL=*<>LSSULZZ9LZV\YJL*LU[LY © 2016 2015

Vol. MMXVI MMXV

VCU Wellness Resource Center

Will you be my Valentine’s Bud?

815 S. Cathedral Place Richmond VA 23284

804-828-WELL

www.thewell.vcu.edu

The “Older, Wiser, Better Sex” You Inspired by NYU’s #BetterSex campaign, we asked VCU students “If you could go back in time and talk to your younger self about healthy relationships and/or sex, what would you say?” VCU students responded with wise words about communication and boundaries. Many said that caring for yourself is as important as caring for your partner. Zhelia wrote,

Being single this Valentine’s Day just means we can rebel by having the least romantic friend date we can. Like eating burritos and whole garlic cloves and watching something completely un-romantic. Like Dumb and Dumber. or Paranormal Activity 4

“ love yourself, no matter what others think. ”

Others focused on pleasure, such as freshman Sadie R., who wrote,

or Jan, who said,

Real Talk. #REALRAMS www.TheWell.VCU.edu

*

If your needs aren't being met or your partner isn't focusing on your experience, don't hesitate to bring it to their attention.

Your orgasm is important. Talk to your partner about it!

If you believe that you, or a friend, may be in an unhealthy relationship, The Well has confidential advocates available during office hours. Just as Alex would tell her younger self,

Check your e-mail

Asking for help doesn’t mean you’re weak, it means you’re strong enough to stand up for yourself.

beginning Feb 21 for the National College Health Assessment online survey, conducted by The Well.

Selected students will receive an e-mail in their VCU inbox with their personal access code. Everyone who completes this confidential survey has a chance to win prizes, including $100 Amazon gift cards and 300 #VeryCaringU t-shirts.

Pronouns show respect Asking the simple question, “What pronouns do you use?” when introducing yourself can prevent a hurtful and uncomfortable situation. In the English language, we are taught that people’s pronouns fall into one of two mutually exclusive categories: he or she. Our brains often categorize individuals as male or female based on how we perceive their gender presentation - their clothes, the way they talk, their mannerisms, etc.

However, asking for someone’s pronouns is important because the way we perceive an individual does not define their inner sense of self (i.e., their gender identity). Many of us were taught by our elementary school grammar teachers that “they” is a plural pronoun and cannot be used to refer to a single person. However, many people use they/them pronouns (or ze/hir, or zie/zir, or a number of other combinations) when their gender identity does not fit neatly into our culturally constructed gender binary (male or female). Furthermore, the singular “they” is not a new concept and has been around for centuries.

Even authors such as Shakespeare and Jane Austen have used it in their writing. Singular “they” was recently voted 2015 Word of the Year by linguists in the American Dialect Society. Using someone’s correct pronoun shows that you have respect for their identity even if you don’t understand it. When someone is referred to by the wrong gender pronoun, it can make them feel ignored, dismissed or invalidated. If you’re unable to ask someone what pronouns they use, try using the singular “they” as a default (did you notice that we did that throughout this article?) until you’re able to get clarification. For more information on this topic, contact Camilla Hill at OMSA in the Student Commons, Rm. 215 or at hillcl2@vcu.edu

Welcome, Fatima M. Smith MSW, the new Assistant Director for Sexual & Intimate Partner Violence, Stalking & Advocacy Services at The Well!

Follow-up with Spit for Science! Spit for Science is a longitudinal study of how genetic and environmental factors contribute to substance use and emotional health.

Past Participants: -Earn another $10 and a newly designed t-shirt by completing the online follow-up survey emailed to your VCU email account -Payment/New T-shirt Pickup: Franklin Street Gym, B43, M-F, Feb. 22- March 4, 11:30 a.m. - 4:30 p.m


Spring Break ‘n’ VCU What do students do on spring break? Classroom clicker surveys reveal napping, studying and working are at the top of the list. Only a minority will be partying in a warm sunny place. Some very kind and adventurous students are volunteering through the student organization “Alternative Spring Break” to go to 11 different places including Nicaragua. If this sounds fun to you check out http://asbvcu.com/ for next spring break. Applications become available in the Fall semester every year.

No matter where you go, remember that most Rams look out for their friends. Staying together is the key. Notice what’s going on around you. Most students (71%)* who do use alcohol try to surf the best buzz by keeping their BAC below .08. It helps them notice and act if someone needs help.

B4UGO Students check VCU email for Well's health survey 2/22-3/1 *Data from 2014 VCU survey

You can still follow-up with Spit for Science! Spit for Science is a study of how genetic and environmental factors contribute to substance use and emotional health. The S4S project will be moving from the Franklin Street Gym to the University Student Commons Kiosk on 3/14/16 Do your online survey, then pick up payments and newly designed t-shirts at: Student Commons Kiosk, 907 Floyd Avenue, M-F 12:30-4:30PM If you haven’t participated in the DNA component before but would like to, you will have the opportunity when you pick up your survey payment -- and you will receive an additional $10.

Monday, March 21 11a-2p Scale Smash Student Commons 7pm Smash Talk Commonwealth Ballroom

Zika Spring Break Alert!

Sledgehammers + Scales = Southern Smash! The scale-smashing college tour is stopping by VCU! Don’t miss your chance to free yourself from unwanted body image thoughts and SMASH those “perfect” numbers.

Building the Best Muscles: Food vs. Supplements Sports dietitians agree that strategic food choices build the best muscle.* Why? Well for example, four ounces of grilled chicken has more than three times the amount of amino acids, particularly branched chain amino acids, than some of the top ten best-selling amino acid supplements. Branch chain amino acids are helpful in building and maintaining muscle. Be aware that supplement makers have limited industry regulation. To boost sales, companies cram as much as 50 grams of protein in a scoop with a heap of sugar, artificial flavorings and additives like caffeine. That might sound good, but the human body can only effectively process about 30 grams of protein in a 2-3 hour window. As a result, that 50 gram scoop might put a harmful strain on your liver and kidneys.

Traveling to affected areas (Central and South American, Caribbean)? Most updated info at http://www.cdc.gov/zika/prevention/index.html Don't forget to take correct mosquito protection materials with you! Zika may be spread sexually. Use condoms during and after travel. Student Health has a Travel Med Clinic and pharmacy (condoms 6 for $2).

Strategies to increase energy, build muscle and be healthy:

Pre-workout food: Ingredient formulas found in supplements are not digested or stored as effectively as real food options. Food supports immunity with natural antioxidant and vitamin/mineral content. And, real food helps you feel full and satisfied. In addition, companies may not list all ingredients or use Latin or confusing chemical names. What’s more alarming is that those confusing or unlisted ingredients may be banned by groups like the NCAA, or not approved for human consumption by the FDA! You think you know what you are getting by reading the label, but you never really know.

Think “easy to digest energy for muscles”

Fruit

Cereal Bars

Bananas

Graham Crackers

Fig bars

Bread w/Jelly

PLUS Fluids

Low fat Chocolate Milk

Post workout food

Think “muscle repairing protein and energy within

30

minutes”

PLUS Fluids

*Adapted from 2016 NCAA presentation by Lara Gray MS, RD, CSSD

PBJ on Whole Wheat Chicken Wrap String Cheese Yogurt w/ Granola Cheese Sandwich on Whole Wheat


Consent Conversations

Worried that asking for consent might feel awkward or ruin the moment? It doesn't have to. Obtaining enthusiastic consent, and hearing those magic words ,“Yeah! OH YEAH!” is essential before and during sexual activity. VCU defines affirmative consent as informed, voluntary, and active. Silence, in and of itself, cannot be interpreted as consent.* If you don't hear "yes," you don't have consent. Knowing your partner(s) want you as much as you want them by obtaining consent ultimately leads to better, hotter sex.

But how do you ask?

Here are some ways VCU students ask:

“Are you cool with this?” Lindsay always asks,

“May I tickle your fancy?”

“Are you down with the get down?” Malik says,

“Do you want to have sex tonight?” Becky simply says,

*Virginia Commonwealth University Sexual Misconduct Policy Last Update 2015

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VCU students love it when they are asked for consent. Kiya says, “I feel respected. I love that even after five years, my boyfriend doesn’t assume anything, he makes sure I am comfortable.” Ibrahim commented, “I’m often the one asking for consent, but when a female asks me for consent I am very excited and energetic.” No matter the type of relationship, we all agree that asking is sexy! Not feeling a “yes?” Stay tuned for tips on how to say “no” when not in the mood. Follow The Well’s social media in April for tips for healthy, hot sex.

Meet the Dream Team! Confidential advocates for students who have experienced sexual violence, dating violence, domestic violence, and/or stalking.

Victor wants to know,

pril is Sexual Assault Awareness Month Take Back the Night (TBTN) is April 22, 2016 from 6-9pm in the Student Commons, VA Rooms. All are invited! TBTN is a speak-out event. Our community comes together to honor survivors. If you or anyone you know has been affected by sexual assault, intimate partner violence, and/or stalking - The Well has confidential advocates who you can speak with to gain resources and support.

If you can't attend TBTN April 22, show your solidarity for survivors by wearing jeans/denim on Wednesday, April 27 for International Denim Day (see Wikipedia to understand the connection).

[left to right]: Tremayne Robertson, Kaylin Tingle, Kelsey Hoffman, Taylor Davis, and Fatima M. Smith.

Send Silence Packing

April 27 from 9am-4pm on the Commons Plaza!

Most students (82%) use at least one protective strategy when socializing. ACHA NCHA, VCU random sample, Spring 2014, n=1107

Let’s talk about our mental health! Active Minds, Inc. at VCU is sponsoring an outdoor exhibit. The 1,100 backpacks represent college students lost to suicide each year. Personal stories and testimonies written by families and friends accompany the backpacks. We invite you to walk among the backpacks, read the stories and overcome stigma. Active Minds at VCU, COBE, and University Counseling Services will be there for support and provide information on mental health and suicide prevention. If you are worried about yourself or a friend, there is help! http://www.students.vcu.edu/counseling/

Past Participants: You can still Follow-up with Spit for Science! Don’t forget to take your Spit for Science survey. The survey is optional and all data are confidential. Learn more: www.spit4science.vcu.edu


Part 1 of 4 Anxiety

Anxiety is part of the human condition, and is not just mental, but physical too! How we experience anxiety is unique to each of us. Learning to identify what anxiety feels like to you and putting your coping strategies into action as soon as possible are great ways to reduce anxiety. However, if you are struggling with severe anxiety or anxiety related to

!

trauma, consider seeking help from a mental health care provider. No matter what your relationship with anxiety, these skills can help EFURRYONE! Our minds and bodies are connected. What we inhale, eat, drink, and how we behave either increases or decreases stress reactions in the body.

While real cats may soothe you, these C.A.T.S. can send anxiety skyrocketing. C: Caffeine, Cocaine, Cannabis A: Alcohol T: Tobacco S: Sleep deprivation and Sugar

Stall-hop to see all 4 parts of this anxiety management series and learn new skills.

What do VCU Students do? Cat-feine, catnip-bis, cocaine, and other stimulants increase heart rate which leads to feline more anxious.

1507 Grayland Ave $10 VCU Deal and Great Local Food Tuesdays 3 - 6:30pm May 3 - Nov 22

Spit for Science research conducted by VCU COBE. Only *(2011-2014 incoming 10% of students freshmen n=7,650). **(2011-2014 spring drink coffee first-year n=3,409). daily.**

Want to rethink or reduce your use of any substance? Call the Well: 804-828-8828.

Your body interprets a rapid heart rate and chest breathing as panic or anger.

69% of freshmen never or rarely used cannabis.*

A slow heart rate and belly breathing is interpreted as calmness.

Do you have a furrrend struggling with anxiety? Mew can help.

Learn about anxiety

Be patient

Learn about anxiety to better understand what your furrrend is expurriencing. There are many types of anxiety such as panic attacks, post-traumatic stress disorder and social anxiety disorder, but everyone experiences anxiety in different ways. Be patient with your furrrend and believe what they say. Understand that they may not want to talk about it. Encourage your furrrend to take advantage of the various resources available to help them, such as VCU University Counseling Services. Anxiety is not something that has to be faced alone.

Encourage your furrrend to seek help

Offer your furrrend a different purrrspective

Offer your furrrend a diffurrrent way of thinking about things to help them break out of a negative train of thought.

This 4-part series was inspired by Dr. Wehrenberg’s article “The 10 Best-Ever Anxiety Management Techniques: There are effective alternatives to medications.” Thanks to Communication Arts COAR 341 Scientific Illustration students for this edition: Sarah Butler, Mike Collier, Celia Delahunty, Shane Murphy The Well has ALL issues of the Stall Seat Journal online. (http://www.thewell.vcu.edu/)


Part 2 of 4 Anxiety

C Caffeine

ALCOHOL

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TS Tobacco

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.

Sleep Deprivation and Sugar

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What can make a body ANXIETY prone?

While real cats may soothe you, these C.A.T.S. can send anxiety skyrocketing. Our minds and bodies are connected. What we inhale, eat, drink, and how we behave either increases or decreases stress reactions in the body.

To manage anxiety, manage the body Herd the CATS. Anxiety is part of the human condition, and is not just mental, but physical too! How we experience anxiety is unique to each of us. Learning to identify what anxiety feels like to you and putting your coping strategies into action as

PACE S PAC E

soon as possible are great ways to reduce anxiety. However, if you are struggling with severe anxiety or anxiety related to trauma, consider seeking help from a mental health care provider. No matter what your relationship with anxiety, these skills can help EVERYONE!

3 Tips to Avoid BLACKING OUT!

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leawhile Ac d t dr tio o s ink ns tre ing ss ca lat n er .

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Reduce Anxiety: Treat the body well. Exercise regularly to reduce stress. Fast heart rates can be interpreted by the brain as anxiety. Exercising helps us achieve a lower resting heart rate of 60 to 80 bpm.

What do VCU students do?

Most students avoid problems!

83%

83% of students either don't drink alcohol or drink 4 or fewer times per month.*

67% of students keep their BAC (blood alcohol concentration) below 0.08.**

67%

*Spit for Science research conducted by VCU COBE, Spring Sophomore 2011 & 2012 n=2,470 **The Well's health survey, Spring 2016, n=856

This 4-part series was inspired by Dr. Wehrenberg’s article “The 10 Best-Ever Anxiety Management Techniques: There are effective alternatives to medications.”

The Well has ALL issues of the Stall Seat Journal online. (http://www.thewell.vcu.edu/)

Stall-hop to see all 4 parts of this anxiety management series and learn new skills.

Thanks to Communication Arts Scientific Illustration (COAR 341) students for this edition: Jamie Parkerson and Lia Walton


Part 3 of 4 of Anxiety

Herd the CATS!

Manage Anxiety, Manage the Body!

Anxiety is part of the human condition, and is not just mental, but physical too! How we experience anxiety is unique to each of us. Learning to identify what anxiety feels like to you and putting your coping strategies into action as soon as possible are great ways to reduce anxiety. However, if you are struggling with severe anxiety or anxiety related to trauma, consider

seeking help from a mental health care provider. No matter what your relationship with anxiety, these skills can help EVERYONE! While real cats may soothe you, these C.A.T.S. can send anxiety skyrocketing. Our minds and bodies are connected. What we inhale, eat, drink, and how we behave either increases or decreases stress reactions in the body.

Tobacco Cigarettes, cigars, hookah, or smokeless tobacco all contain nicotine. Most e-cigs or vapes also contain nicotine. Nicotine is a stimulant. It raises the user’s heart rate and blood pressure. In addition, regular users also experience anxiety inducing “withdrawal” symptoms an hour or two after their last use.

Many dependent students think nicotine increases their creativity, however in the long run withdrawal derails the creative process. Getting off the yo-yo ride of nicotine use/withdrawal from any source (vapes, hookah, dipping or cigarette smoking) allows for consistent creativity. Spring First Year 2011-2014; n = 3409 (Spit for Science Research Conducted by VCU COBE)

76% 69%

Skills to Manage Anxiety

58%

Mindfulness

Get out of your head! Practice mindfulness by noticing your heart rate, breathing and how your gut feels. Be aware of your environment, sounds around you, and what you’re sitting on. Stay present and don’t get carried away by the thoughts in your head and sensations in your body. Stop. Breathe. Be.

Belly Breathing

Belly breathe for 30 seconds before classes and meetings to reduce anxiety. To do this, lean back in your seat, put your hands behind your head and take 3 deep breaths. As you take slow deep breaths, feel your diaphragm drop and belly expand. VCU Rec Sports Yoga and Tai Chi classes teach belly breathing.

Never used cigarettes

Never used e-cigs

COB “Mo E says s : stud t VCU e don nts nico ’t use tine! ”

Never used hookah

Exercise

Reduce stress chemicals by exercising daily. An ideal target should be a resting pulse between 60 and 80. A faster resting heart rate leaves little wiggle room between what your brain interprets as rest and panic.

Illustrated by students of COAR 341 Scientific Illustration: Noelle Burgess, Lohitha Kethu, Malcolm Sackor, Katy Uribe

Birdhouse Farmers Market

1507 Grayland Ave Same $10 VCU Deal Tuesdays 3:00pm 6:30pm May 3 - Nov 22


Created by Norine King, Dawn Carr, Stephan Dartevelle, Alex Kantlis from COAR 341 Part 4 of 4 Anxiety

To manage anxiety, manage the body! Herd the...

Anxiety is part of the human condition, and is not just mental, but physical too! How we experience anxiety is unique to each of us. Learning to identify what anxiety feels like to you and putting your coping strategies into action as soon as possible are great ways to reduce anxiety. However, if you are struggling with severe anxiety or anxiety related to trauma, consider seeking help from a mental health care provider.

Sleep Deprivation & Sugar

People who are sensitive to anxiety often are sensitive to physical changes. Noticing the feeling of consuming too much sugar and having too little sleep can in turn increase your vigilance and anxiety. Lack of sleep has also been

associated with the body increasing the amount of automatic negative thoughts (ANTs). Getting more sleep, limiting sugar, and drinking water can make your body feel better and less anxious.

Learn CBT

Cognitive Behavioral Therapy is very helpful for dealing with insomnia, automatic negative thoughts and changing eating patterns. Check online for resources or consider seeing a counselor if these are issues for you.

Ever diagnosed with ADD/ADHD? Think you might have it? Difficulty with organization, time-management and want strategies to succeed in college? You may be eligible for a VCU research study that provides a free comprehensive ADD/ADHD evaluation, group intervention, and mentoring. Participants are financially compensated for participation. Call 804-828-5517 to see if you are eligible.

What VCU students do?* On average it takes VCU students 28 minutes to fall asleep Most students wake up between 7:30 am and 9:30 am on weekdays Reduce the time it takes to fall asleep by avoiding digital screens 30 mins before bed Don’t mess with my nap time

• • •

*Spit for Science research conducted by VCU COBE year three spring 2011-2012 n=1953

Want support with Nutrition or sleep? Student Health has a Nutritionist. Call (804) 828-8828. The Well can provide a one-time sleep coaching session. Call (804) 828-9355.

No matter what your relationship with anxiety, these skills can help EVERYONE! While real cats may soothe you, these C.A.T.S. can send anxiety skyrocketing. Our minds and bodies are connected. What we inhale, eat, drink, and how we behave either increases or decreases stress reactions in the body.

Stall hop and to read all the editions. The Well has ALL issues of the Stall Seat Journal in an online. (http:// www.thewell.vcu.edu/) This 4-part series was inspired by Dr. Wehrenberg’s article “The 10 Best-Ever Anxiety Management Techniques: There are effective alternatives to medications.”


www.thewell.vcu.edu Created and posted by students and staff from the VCU Wellness Resource Center ©2016

815 S. Cathedral Place, Richmond, VA 23284

WELCOME WEEK

HIGHLIGHTS AUGUST 20—28

SATURDAY AUGUST 20 THROWBACK NIGHT - go back in time with music, novelties and more in the University Student Commons!

SUNDAY AUGUST 21 PLAYFAIR - in the Cary Street Gym. We guarantee that you will walk away with new friends and VCU spirit!

ALL STUDENTS WELCOME WEEK.V ME

.EDU CU

ENTERTAINMENT NIGHT Hypnotist, DJ and novelties in the University Student Commons!

WELCO

MONDAY AUGUST 22

WWW.

OME WE LC

WEDNESDAY AUGUST 24 REC SPORTS NIGHT - Cary Street Gym and Cary Street Field will be filled with activities and much more!

FRIDAY AUGUST 26

g

2016 EK

CONVOCATION - in the Siegel Center!

VCU W E

TUESDAY AUGUST 23

Overwhelmed by all that Welcome Week has to offer? Download the Guidebook App for Android or iPhone and then search VCU Welcome Week 2016. You can personalize your schedule, view maps and stay up to date on the latest information.

Students will receive a raffle ticket at many of the events, which can be traded in for a chance to win prizes at the Student Organization and Volunteer Opportunities (SOVO) Fair on Friday, August 26. Prizes include iPads, flat-screen TVs and more. Collect 10 raffle tickets (two of each of the five colors) for a chance to win the Grand Prize: One semester of free undergraduate in-state tuition!*

*Free tuition is based on the full time in-state tuition rate, and is awarded in the spring semester 2017. If the prize winner is enrolled less than full time the award will be based on the number of hours enrolled and awarded at the in-state rate. As with all financial aid, your award may be adjusted if you exceed financial need or cost of attendance.

Campus Safety

SOVO FAIR - Check out hundreds of student organizations!

VCU requires all incoming students to complete an online training called ”Not Anymore“ about sexual assault, intimate partner violence and stalking. You will learn skills to contribute to a safer campus community. Check your VCU email for details.

SATURDAY AUGUST 27 FOOD-TRUCK-A-PALOOZA - on Floyd Avenue. Enjoy free food from various Richmond food trucks!

Non-Ticketed Events at The Well T1DRams Tea and Coffee Chat

Support in navigating Type 1 Diabetes in college T1DRams@gmail.com Mon. Aug 22, 4-5 pm Conference Room at The Well

!!

Rams in Recovery

recovery@vcu.edu Sun. Aug 21, 5-6 pm Gelato Social Fri. Aug 26, 2-3 pm Pizza & Fellowship Meet in the new Recovery Clubhouse

Actively Moving Forward (AMF) 72% of RAMS had between 0-4 drinks the last time they "partied" or socialized.

(Source: The Well's health survey, Spring 2016, n=856) 1 drink=12 oz. beer, 4-5 oz wine, 1 shot liquor

Stall hop to catch our other edition!

Support for dealing with grief and loss AMFVCU@gmail.com Tues. Aug. 23, 12:30-1:30pm Tea & Treats

The Stall Seat Journal: 2015-2016 school year  

The Stall Seat Journal provides the inside scoop on health and wellness to VCU students. VCU Wellness Resource Center produces The Stall Sea...

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