The Stall Seat Journal 2023-2024

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To My Younger Self We asked Rams from across VCU

TimelyCare is here for you 24/7, 365 days a year for free:

to share their words of wisdom.

TalkNow: 24/7, on-demand emotional support to talk about anything.

Welcome to VCU.

Scheduled Counseling: Choose the day, time, and mental health provider that best works for you.

Whether you are joining our Ramily for the first time or returning after time away, whether this is your first time on campus or you're a pro at finding all the best places around town to study and chill, we’re glad you're here.

Pursue your passions and stay true to yourself, it will help you make genuine friends during your first year which will set you up for future success.

VCU's official welcome program features dozens of events. Come meet other students, faculty and staff, and find resources! Learn how to succeed and find ways to get involved on campus. WoW is designed for new and transfer students but inclusive of all.

— Jasmine, 3rd yr.

How's your relationship to alcohol?

Download the TimelyCare app or visit timelycare.com/vcu.

Your Place is Here.

Hey Rams!

Welcome to RecWell. We're here to help you find your place, your people and yourself. Whatever you're into, we've got you covered.

Moving your body, exploring the outdoors, joining a team, learning more about your health, and more!

We invite you to bring your whole selves to RecWell.

Visit vcu.campusgroups.com/wow.

You are allowed to take a break, and do things for you. Breathe.

Listen to what your body is telling you.

— Jo, 4th yr.

Connect today at recwell.vcu.edu. or get the VCU RecWell mobile app.

Register for group exercise classes and more at portal.recwell.vcu.edu.

When it comes to making their own choices, Rams have each others’ backs.

Health Coaching: Develop healthy lifestyle behaviors, including nutrition, sleep habits, time management, and mindfulness.

Self-Care Content: Join yoga, meditation and group conversations with experts on a variety of health and well-being topics.

Take RecWell's Alcohol SelfAssessment for personalized feedback and to learn more about campus resources at bit.ly/aodassessment.

Aug. 18 — Sep. 10

Almost ALL (95%) of Rams are NOT OK with pressuring someone to drink more than they want to.[1]

iV rtual Support

e m Rams! o c l e W

Alcohol & You As a part of our Ramily, all first-year and transfer students are required to take AlcoholEdu, an online course with info about safety and supportive resources around alcohol use. Log in with your VCU eID at bit.ly/vcualcoholedu.

Be patient, be yourself, and you'll find all sorts of new, awesome people that will help you grow as a person. Joining student orgs is a huge part of the college experience, they'll facilitate some of the most rewarding relationships you could ever have.

— Anthony Grad & Transfer student

Stall Hop to catch our other edition with more words of wisdom from fellow Rams!

Sourcetss Credi Learn more about how Rams support each other at hazing.vcu.edu.

Lead. Play. Thrive. • recwell.vcu.edu

&

1. RecWell’s UCelebrate Survey 2022, n=518 Art by Emily Leary, 4th yr and Finn Vitello, 4th yr

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

VCU's #1 TOILET PAPER! • CREATED & POSTED BY STUDENTS & STAFF AT RECWELL

To My Younger Self We asked Rams from across VCU

iV rtual Support TimelyCare is here for you 24/7, 365 days a year for free:

to share their words of wisdom.

TalkNow: 24/7, on-demand emotional support to talk about anything.

Welcome to VCU. Whether you are joining our Ramily for the first time or returning after time away, whether this is your first time on campus or you're a pro at finding all the best places around town to study and chill, we’re glad you're here.

Connecting with other first generation students and faculty helped me find resources and tools. — Jenasica, 4th yr.

Scheduled Counseling: Choose the day, time, and mental health provider that best works for you.

Be kind to yourself and don't give up! It's okay to not be sure of what you want to do yet; stay open-minded and enjoy the process. — Mary, Grad & Non-Trad. Student

Health Coaching: Develop healthy lifestyle behaviors, including nutrition, sleep habits, time management, and mindfulness.

Join RecWell on RamsConnect!

Download the TimelyCare app or visit timelycare.com/vcu.

Visit bit.ly/recwellrc to see what our Peer Health Educators are up to. View upcoming events and activities on things like mindfulness, sexual health, nutrition and much more.

Your Place is Here.

Hey Rams!

Welcome to RecWell. We're here to help you find your place, your people and yourself. Whatever you're into, we've got you covered. Moving your body, exploring the outdoors, joining a team, learning more about your health, and more! We invite you to bring your whole selves to RecWell.

Aug. 18 — Sep. 10 VCU's official welcome program features dozens of events. Come meet other students, faculty and staff, and find resources! Learn how to succeed and find ways to get involved on campus. WoW is designed for new and transfer students but inclusive of all.

Connect today at recwell.vcu.edu. or get the VCU RecWell mobile app.

Register for group exercise classes and more at portal.recwell.vcu.edu.

Visit vcu.campusgroups.com/wow.

Avoiding alcohol, even just for a night? You’re not alone. 97% of Rams approve of choosing not to drink.[1]

Self-Care Content: Join yoga, meditation and group conversations with experts on a variety of health and well-being topics.

Alcohol & You As a part of our Ramily, all first-year and transfer students are required to take AlcoholEdu, an online course with info about safety and supportive resources around alcohol use. Log in with your VCU eID at bit.ly/vcualcoholedu.

You will fit in as long as you be yourself. It may be hard to make friends right now, but you just started your first semester and have so much time to make valuable connections and friends along the way. Just be you.

— Abigail, 3rd yr.

Stall Hop to catch our other edition with more words of wisdom from fellow Rams!

Sourcetss Credi Learn more about how Rams support each other at hazing.vcu.edu.

Lead. Play. Thrive. • recwell.vcu.edu

&

1. RecWell’s UCelebrate Survey 2022, n=518 Art by Emily Leary, 4th yr. and Finn Vitello, 4th yr.

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We. Are. Ramily.

IN MY ACTIVE BYSTANDER ERA

FEELING SHEEPISH? IT’S OKAY TO MAKE THE CALL. of Rams approve of getting medical help for a friend who has had too much to drink.[1]

97%

Rams take action if we see something harmful happening. Here's how!

A HELPING HOOF

THE 6 D’S OF INTERVENING:

MEDICAL RAMNESTY

DIRECT

Students who seek medical attention for themselves or others during an emergency related to alcohol or other drug use will not be subject to disciplinary action by the university.

More info: tinyurl.com/VCUAmnesty

Disrupt the convo or let the person know their actions are harmful.

"Are you okay? Should I get help?

Should we get out of here?"

DISTRACT Draw attention away from the situation. Ask for directions, the time, or drop something.

"There you are! Ready to walk over to Ramchella?"

DELEGATE Ask someone else for help.

"I’ll stay here with Rammy. Can you call Ram Safe?"

DOCUMENT

SUPPORT GROUPS

HERD DOESN'T HAZE It's a new year to branch out and make friends. Joining groups and student orgs should be a blast!

Usually it is, and getting the most from your experience also means putting your safety first.

Take a picture or video, then ask the impacted person what they want to do with it. Never post without permission.

An activity can be hazing even if the person involved was totally okay with it. Hazing can look like:

"I got a video of that. Do you want me to share it with you?"

• Using language to demean or intimidate

DELAY Check in afterwards.

"I saw what happened earlier. Want to talk about it?"

DEFEND

• Social exclusion or humiliation

• Encouraging, forcing or coercing someone to drink or use substances

• Doing things that harm the health and well-being of self or others

When someone else intervenes, support them.

"I agree with Rammy. It wasn’t cool to make that joke."

The strategy you use may change for the situation and identities of those involved. Always keep your personal safety in mind! Learn more about supporting the herd at bit.ly/vcurecwellcanvas.

University Counseling Services is offering 8 identity based support groups this semester to help students build community with others who share their identity. Check out linktr.ee/vcucounseling for info.

TIMELYCARE Students have free 24/7 access to virtual mental health and wellbeing support with TimelyCare. Visit timelycare.com/vcu.

PLANET RECWELL

RecWell is out of this world! Join us on Sep. 8 from 3 - 7 p.m. at Cary Street Gym. Experience all that RecWell has to offer, from glowing group exercise to inflatable adventures. Fill your intergalactic passport to get a sweet treat. Register at bit.ly/recwellrc.

Some questions to keep in mind: • Does the activity relate to the purpose of your organization?

• Is there an unreasonable element to the activity (e.g. during class, staying up all night)?

• Do I feel comfortable or fear consequences from saying no?

SOURCES & CREDITS

Art by Emil Georges 1. VCU UCelebrate Survey 2022, n = 518 • VCU Hazing and Discipline Policy • Stop Hazing • Gordie Center

If you or a friend is experiencing hazing, or just to learn more, visit hazing.vcu.edu.

Lead. Play. Thrive. • recwell.vcu.edu

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LET'S GET DIGITAL! "When I'm texting a friend, I don't rush. I take a moment to write thoughtful responses.

It's all about making my conversations more meaningful and strengthening my connections."

— Justin , 4th year

X

On the Byte Side: Mindfulness Online The internet can make us feel empowered and seen, and help us find others to relate to. But we also might be more likely to miss social cues, misunderstand intentions, or just find it more difficult to see the whole picture.[1] There are pros and cons to life in the virtual world.

X X Swipe Left, Swipe Right

Sus Scammers Every year, scammers try to trick students into giving up personal info or $$$ through phishing scams.

So how can mindfulness help us reflect on our time online? It's simple — just use your MIND. [2]

M I

One common scam we see involves the promise of a job or internship that promises weekly pay.

Take a moment.

Tips:

Set an intention. Why are you scrolling and what are you hoping to get out of it?

N

Notice thoughts and feelings. Are you happy for your friend in their Insta photos, or does their beach pic give you FOMO?

D

Drop it (if you want to). If you're not having a good time, consider changing your status to offline!

• Do your research. If an opportunity sounds too good to be true, it probably is.

• Channel your inner skeptic.

It’s unlikely that any reputable organization will offer a job or internship without you applying and interviewing. And if you're asked to buy gift cards or write checks, that’s a red flag.

X

Let’s Talk About Mental Health!

• Learn more about VCU’s data security at bit.ly/spotjobscams

RecWell and University Counseling Services are teaming up to host VCU’s Mental Health Fair on October 3 from 10 a.m. - 2 p.m. in Commons Plaza. Join us for games, food, prizes and info! Register on RC: cglink.me/2dV/r1929166

"When I'm scrolling on TikTok, I make sure to push 'not interested' when I see content I don't like. This gives more control over my FYP." — Ayana, 2nd year

• Report suspicious activity.

Unsure if something is a scam but have a bad feeling? Report it to the VCU Information Security Office at infosec@vcu.edu.

Apps and servers can help us meet people.

Want to meet up IRL? Here are a few tips: • Share your location with friends • Meet publicly • Keep your phone charged • Research your date! Any mutuals?

• Know your transportation method.

RamSafe is at (804) 828-WALK.

How will you hoof it home?

HAVE YOU

HERD?

7 IN 10

Rams arrange for a designated driver to ensure they get home safely after a night out.[3]

X

Spread Love Not Flu Free ice cream truck (while supplies last) for Rams who get a flu shot!

Come hang out with Rodney and enter a raffle for Beats headphones. See you at Student Commons, Virginia Rooms C and D on Oct. 24 from 11 a.m. - 2 p.m.

"I don't feel obliged to deal with disrespectful behavior on social media. It is always ok to block anyone that doesn't respect your boundaries."

— Evan, 4th year

X Sources & Credits Art by Emily Leary 1. psychologytoday.com/us/ articles/202004/face-face-relatingin-changed-world 2. youtube.com/watch?v=AWyQPIH6uhA 3. VCU UCelebrate Survey 2022, n = 518

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Trust Your Gut We made it to cozy szn! This time of year can be filled with delicious treats, comfort meals and snuggly vibes. It can also be a time when we start to notice a lot of chatter about food and what we should or shouldn’t be putting into our bodies. While folks may not understand the impact of their comments, it can still bring up uncomfy thoughts and emotions.

IN THE MOOD FOR FOOD Honor your hunger and fullness. Your body knows what you need - we just have to find the courage to listen.

When you feel hungry, eat! And then notice when you feel comfortably full, so you know when to stop.

When it comes to food and nutrition, it’s okay to tune out these comments and listen to our bodies about what tastes good/makes us feel good.

The practice of intuitive eating can help us tune in to our intuition about our health, without judging ourselves for doing what we can to nourish our bodies.

Here’s the Hay! 93% OF RAMS WHO

DRINK, EAT BEFORE OR DURING A NIGHT OUT. [1]

How do we address the thoughts and feelings that come up when our plans don’t work out? Extending selfcompassion means treating ourselves with care and respect when faced with self-critical thoughts or emotions.

DISMISS DIET CULTURE

Reject the messages that blame you for “failing” at diets - weight ≠ morality. It’s okay to give yourself permission to eat when hungry, without enforcing society’s rigid standards about what you should eat or how much.

Start by noticing when you’re having them — you can try talking to yourself like you would a friend or loved one. We find that many of us are kinder to others than to ourselves.

CONNECT TO JOY

Food should fit YOUR culture, lifestyle, and budget - not the other way around! Give yourself permission to take pleasure in the process of nourishing your body. When we address negative thoughts or emotions with self-compassion, we enhance our eating experience and our health.

AUTOMATIC THOUGHT:

“Ugh, I told myself I wasn’t going to eat out so much this week”

HONOR YOUR HEALTH

MINDFUL REFRAME:

Pay attention to how different foods make you feel! Incorporate nourishing foods into your routine in a way that is sustainable for you right now.

Read the full 10 Principles of Intuitive Eating at bit.ly/ie10principles. bit.ly/ie10principles

Warm & Fuzzies

Art by Emily Leary 1. VCU UCelebrate Survey 2022, n = 518

“I recognize that my original plan didn’t work out. I’ll try to block out some time next week to plan what meals I want to make at home”

Location, Location, Location!

While our campus is always growing, our Ramily’s commitment to maintaining a caring community stays the same.

• Speaking of food, the Ram Pantry has moved! Ram Pantry provides VCU students with access to nutritious foods. Find them at their new location on 930 West Grace Street or visit linktr.ee/rampantry.

Lead. Play. Thrive. • recwell.vcu.edu

• The Advocacy Program has a new name!

Now Survivor Support Services, they still provide confidential support to students who have experienced sexual violence, dating/intimate partner violence, and stalking. Email myoptions@vcu.edu.

• Want more support but not sure where to start? The Office of Student Advocacy was made to connect Rams with services and resources! Go to advocacy.vcu.edu.

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The Feel Good Edition

NEW YEAR, NEW BEGINNINGS. WE’RE FOCUSING ON HOW TO FEEL GOOD! "I’m a Libra, and I de-stress by relaxing in the comfort of my bed and playing video games (especially The Sims 4 & Animal Crossing!)"

STARRY SERENITY + THE SCIENCE OF STRESS Is it because you’re an Aries? Or are you just stressed? While we love a good horoscope as much as the next Ram, there may be more to how we feel than what’s written in the stars.

— Breanna, 2nd year

WHAT’S YOUR SIGN? Seeking comfort in the cosmos?

To get out of a stress response and into a rest response, start by noticing signs your mind and body may be trying to show you. Take a moment. What are you feeling right now? Is your mind racing? Or perhaps well-rested, calm and motivated?

Signs of stress are a constellation: each one alone may be hard to read, but together, they can let us know it’s time to take care. When stressed, our response is often connected to the amygdala, the part of our brain in charge of making quick decisions in response to fear. This response can also prevent the functioning of our frontal lobe, which allows us to make reasonable decisions.

Depending on what you feel, this is where self-care comes in! It doesn’t have to be glamorous. It can be taking a few deep breaths or going on a walk after class. The goal is to turn our frontal lobe back on so we can problem-solve more easily and improve our well-being!

Our stress response isn’t inherently bad. It exists to help keep us safe and empower us to get things done. But when we're constantly hanging out there, it can be overwhelming.

"I’m a Gemini, and I relax by journaling, listening to music, and making time to rest!"

FIND YOUR HEALTH HOROSCOPE Whether you’re a fire, earth, air or water sign, it can be hard to find time for self-care when your schedule is already full. We've mapped a guide that might help!

• Identify your stress response.

How do you know when you’re stressed?

• Explore activities that make you feel rested and relaxed so you have a plan for when the stars don't align.

• Make time for it - schedule it in your calendar and set boundaries if needed!

• Resist grind culture - If no one else has told you this today, we’ll say it now - it’s okay to take a break! You do not have to earn rest, you are inherently deserving of it.

• Notice the impact - Did you take a study break to grab food? Or maybe texted a friend to hang out this weekend?

It's okay to acknowledge and appreciate the work you're doing to take care of you!

— Lawrenda, 4th year

Ugh, why do I feel like I have no energy?

Mercury MUST be in retrograde.

DO GOOD, FEEL GOOD Transform your VCU experience by joining the Transform LivingLearning program. Gain skills through programs in leadership and service to be one of the next changemakers in the VCU community. Applications are live now at lead.vcu.edu until Feb 7.

Art by Emily Leary

1. VCU UCelebrate Survey 2022, n = 518

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the sleepy shuffle

b al a n c i n g s leep, w or k and fun one snooz e a t a tim e

h itti ng snooze on sl e ep

re s t to re c h a rg e • When we’re snoozin', a watery substance called cerebrospinal fluid flows in our brains to literally rinse out the toxins.

This improves our memory and keeps our brains squeaky clean.

Heard of Revenge Bedtime?

It’s a real thing: pushing back bedtime to do things that you find fun or entertaining, especially if you have little free time throughout the day. What do we do if sidestepping sleep becomes a habit in our quest to fit it all into our day?

You can’t leave! We haven’t even had shots!

• Sleep is healing! Rest helps us produce hormones and proteins to repair muscle tissue and keep us from getting sick.

Friend, you do not want to see me on no sleep.

s a f e r in t h e s t re e t s No matter how you commute, remember to share streets, intersections and crosswalks! Be mindful of lights and signage, and avoid using your cell phone while traveling. More safety info at bit.ly/VCUPDSafeHub.

wa nt t o sleep herd t ight a ft er a night out ? you’re not a lone! 8 in 10 r a ms a r r a nge t o get home sa fely a ft er dr ink ing. [2]

?

Have you

That's my ride, I gotta go! e utsid I'm o

Bed

Oop, that’s my bed calling.

b usy be es s t i l l n ee d zzz’s Whether you’re delaying zzz’s to scroll your feed or just watch one more episode, a lot of us sleep on sleep. We're trying to savor moments of leisure before taking on another busy day. But bed can actually help our burnout blues.

No, really, sleep helps us “bee” more efficient throughout the day. During sleep, our brains are working to develop and organize our neural connections, helping us store what we’ve learned and making space for new info. This is really helpful for studying or working on projects.

Art by Emily Leary

sn u g g l i n g u p to re stfu l sl e e p How can we get the sleep of our dreams? We can start by nurturing our sleep routines.

f u e l be dt ime b lis s !

Moving your body throughout the day can make you sleep longer and deeper. Download the VCURecWell mobile app to explore all RecWell has to offer.

• Find fun throughout the day!

Schedule time for breaks and explore activities that spark joy.

• Notice how you feel after a good night’s rest. When we can see the value of sleep, it’s easier to prioritize it!

• Keep in mind, healthy habits take time. We're more likely to procrastinate on things that don’t offer an immediate reward, but sleep is worth the effort.

1. sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination

research to recovery Join Rams in Recovery + RecWell on April 17-19 in Cabell Library for the Research to Recovery conference on young adults and substance use. Discounted tickets for VCU students and staff! r2r2024.sched.com

2. VCU UCelebrate Survey 2022, n = 518

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Rootin' Tootin' Rams Saddle up to safer sips at the saloon!

Howdy Pardner!

?

herd

You’re not alone! Here are just some of the reasons Rams tell us they don’t drink:[1] • They’re not interested in it • They don’t like the taste

Spring has sprung at the corral!

Warmer weather and longer days are on the horizon. As the seasons change, it may feel like everyone is tipping their hats and having a drink. But things aren’t always as they seem. Our brains tend to lasso onto the standouts, rather than noticing those who are drinking safely or not at all.

Have you

Choosing to stay out of the saloon?

• They are in recovery • Religious/spiritual reasons Whatever the reasoning, it’s important to respect people’s choices. Looking for additional support with substances? Visit recovery.vcu.edu.

Well, everyone is doing it, right? Not exactly. According to data, most Rams:

Knowing When to Fold 'Em Alcohol has a biphasic response: in the beginning, it may feel like alcohol has a positive effect — like being relaxed or more social. As the night continues, you may hit the point of no return, where your body starts to feel the negative effects.

• Have 0-4 drinks when they party • Cut themselves off before having too much to drink • Look out for friends to make sure they stay safe

If we choose to drink, we want to stay in the “Golden Zone” by drinking in moderation and spacing out drinks. This could look like alternating with water or taking a break to dust off your boots and hit the dance floor!

In other words, that common misperception is "all hat and no cattle!"[1]

I don't always drink...

I'm not sure you can lasso her pitch.

Two Horse Town Is this town big enough for the both of us? Using alcohol and cannabis together, or “crossfading” can intensify the effects of either (or both) substances. For example, alcohol can make our bodies absorb more THC. This increases the chance of unpleasant effects, such as nausea or feelng disoriented.[2]

You'll thank us tomorrow.

What do y'all have against Beyoncé?!

But when I do, it's with friends who have my back.

Sources + Credits Art by Emil Georges, Emily Leary and Zelda Littlejohn 1. UCelebrate Survey 2022, n=518 2. recoveryohio.org/ blog/crossfading

Be Well in the Wild West If you choose to partake, here are ways to stay safer: • Rustle up some grub. Eat before and during, since food will slow down the body’s absorption of what you're consuming.

• Start low and go slow. This gives your body enough time to react to what you're consuming.

• Hold tight to your buckaroos!

• Yeehaw your own way! Know your Stay with your friends throughout limits. If you're drinking, remember the night and watch out for each to stay in the golden zone. other.

Your place is here. • recwell.vcu.edu

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