Wellness Bulletin Fall 2011

F AL L

2011

Mental Health AND

Wellness

THE EMMANUEL COLLEGE COUNSELING CENTER BULLETIN

"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success." ~ Norman Vincent Peale ~

Thanksgiving break is a good opportunity to recharge after midterms, do some much needed laundry and feast on home-cooked meals. This break comes at a perfect time between midterms and finals. For many students this is their first chance to visit with friends and family since they started the semester. It is important to understand going home may not be as easy as you expect. Going home will be different because you have changed.

stress too much, going home for the break may be relaxing! But keep in mind you are returning to your parent’s home and they may be expecting you to follow their rules.

What to expect when you get home

There are ways to make your visit home less stressful and more enjoyable. First, remember your parents have been “parenting” you for 19+ years and it is not an easy habit to break. Respect the rules of the house while you are there and remember it is only for a few days. Be patient with your family members and take the time to explain your point of view. Plan ahead if you will need to use the car or want to visit with friends.

You have just spent the last few months making your own schedule and living by your rules. Your new found independence feels normal for you, but your parents may not recognize this change. Be prepared to be under your parent’s “supervision” again. You may be responsible for helping around the house, to be home at a certain time or to wake up at a reasonable hour on the weekends. You may find yourself relying on your parent’s or siblings for transportation. You need to plan ahead to borrow the car or to get dropped off somewhere. Your family has also really missed you and will want to hear all about your college experience. Be prepared to talk about your classes, professors, friends, and campus life. Don’t

How to survive

INSIDE THIS ISSUE Research Spot light: Drug or alcohol use and rates of sexual assault………………………..................2 College Health and Safety Tips...………..……….2 A Quick Minute with Jack……...……………......…2 Health Facts……………….……..……….………...3 The Benefits of Sleep…………………….……..….3

Logo created by Allie Hoffman

In and Around the COF……..........………………..4 Meet Our Interns………...…………...……………..4

T HE EC

Distinctions were made between stranger. Surprisingly, 47.7% of drug-facilitated assaults and the students were assaulted by a assaults that were preceded by friend and more than half of the voluntary consumption. assaults took place at house parties.

Y OU ARE WHAT Results of the study indicate This study highlights the nearly 30% (n=93) of the students prevalence of drug and alcohol reported experiencing one or more related sexual assault in a sample forms of assault since the age of of college women. College 14. There were 140 students are victims of incidents of drugsexual assault and 47.7% OF THE related assaults, 99 voluntary drinking or STUDENTS WERE Drug were sexual assaults using drugs until you are Preparing for the biggest or alcohol use and sexual SEXUALLY and 41 were rapes. incapacitated are risk eating day of the assault ASSAULTED OR Nearly 85% of the factors. year...Thanksgiving! women who had There are obviously RAPED BY A Here are some of our Sexual assault on college experienced sexual risks to underage FRIEND favorite fall dishes. campuses is a real issue. A recent assault or rape drinking and attending study of sexual assault among reported consuming alcohol or off campus parties. If you go off Blue Berry Apple Crisp: undergraduate women identified that drugs voluntarily and were campus make sure you return with Peal, core and slice 6 the rate of rape or assault was higher incapacitated. a friend you trust. Students should medium sized apples. when alcohol was consumed The average age of participants always travel in groups, Mix sliced apples with, 1 (Lawyer, et.al., 2010). Lawyer, who reported being victimized was particularly first- year female cup frozen or fresh blue Resnick, Bakanic, Burkett & 18 years of age. Traditional first students. If you are a victim of berries, the juice of one Kilpatrick (2010) surveyed 314 year students enter college between assault call public safety and lemon, 1 tablespoon of female undergraduates at a midsized the age of 17 and 19. The majority contact the professional on call. cinnamon, 1/4 teaspoon college in the southeast of the United of the students who were assaulted Emmanuel College has a Title IX nutmeg, 1 teaspoon vanilla States. The students answered indicated knowing their perpetrator representative who will help you extract, 1/2 cup raw sugar questions about drug and alcohol and being assaulted at a house work with the appropriate cane. For the crumble: mix consumption and history of party. Only 6% of the victims authorities.

I cup dried oats, 1/2 stick of substance use. Students were also reported their perpetrator was a butter, 1/4 asked about drug-related sexual Lawyer, S., Resnick, H., Bakanic, V., Burkett, T. & Kilpatrick, D. (2010). cup of assaults and voluntary drug or Forcible, drug-facilitated, and incapacitated rape and sexual assault among “Its all about brown alcohol consumption. undergraduate women. Journal of American College, 58, 5, 453-460. being smart and sugar, knowing your 1/2 neighborhood!” cup of Be aware of your surroundings– don’t walk chopped A Quick Minute with Jack Kelly, Director of around with your iPod in your ears walnuts. Mix Campus Safety.

Walk in well lit areas—avoid alleys crumble with fingers and Jack believes the biggest safety risk for students is putting press together into chucks. yourself in a position where you don’t have control or when If it does not come in a closed container do not take it! you can’t make clear decisions between right and wrong.

Put apple mixture in a The majority of incidents happen off campus and nearly greased 9’’ square baking Adhere to a buddy system 100% of them are alcohol or drug related. People who wish dish. Sprinkle crumble on Program your emergency contact in your phone to victimize EC students look for those who carry iPods or top and bake at 350 for expensive electronics and they tend to steal property on Attach an alarm or whistle to your key chain about 35 minutes or until busy days like move-in day. brown.

Get familiar with the neighborhood What is Jack’s advice?

Students should know their Plan ahead if you are traveling off campus and limitations. He believes students should explore Boston, but keep money for a taxi Leftover Turkey Gobbler: they need to do their homework first. Is the area safe? Do Grab any kind of hearty Act confident and be a moving target you have money for a cab home? Campus safety is not bread or sandwich roll. there to “control” students, rather they are a resource for Wear reflective clothing when jogging at night Spread cranberry sauce on students. If you have safety concerns or questions stop by If you feel unsafe go to a public area one side, a little mayo on and talk with Jack or another member of his security the other and stuff it team.

If you feel sick go to Health Services—do not wait until you get behind on work full of shredded turkey, lettuce, Get the flu shot tomato, and stuffing.

SIGN UP FOR RAD SELF DEFENSE TRAINING!

C OOKBOOK

Health Center: 617-264-7678 Campus Safety Emergency Line: 617-735-9888 Counseling Center: 617-735-9920

Contact Campus Safety if you are interested in enrolling in the course. The course is free and is only 4 evening sessions.

If you have a health tip or recipe to share email us at: Counseling2@emmanuel.edu

Did you know that the average American consumes 2-3 pounds of sugar each week. While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year!

Processed white sugar has no nutritional value; therefore it is referred to as “empty calories”. When our bodies get used to too much sugar intake our brain stops producing the endorphins needed in order to regulate our moods, in some cases this can lead to slight depression. To maintain a normal mood level we must continue to take in more sugar, and the cycle continues (Nay, 1997). For more information check out this link http://www.three-peaks.net/annette/Processed-Sugar.htm

For more energy and less sugar snack on foods packed with protein: A handful of almonds A serving of plain Greek yogurt An apple with natural peanut

1 sugar packet contains 1 teaspoon, or about 4 grams of sugar 1 12oz. can of coke: 39 g of sugar, over 9 sugar packets butter Hummus and vegetables 1 Yoplait Strawberry yogurt: 27 g of sugar, over 6 packets 1 Chocolate Peanut butter Power bar: 23 g. of sugar, over 4 packets (the energy comes from sugar!)

1 Dunkin Donuts Coffee Cake or Chocolate Chip Muffin: 56 and 55 g of sugar respectively: over 14 packets each!

You are better off eating a donut from Dunkin Donuts, which contain less sugar…

1 Chocolate glazed cake donut: 17 g. of sugar, over 4 packets 1 Dulce de Leche Donut: 10 g. of sugar, over 2 packets 1 Jelly filled donut: 6 g. of sugar, over 1 packet

Having trouble getting a good nights sleep? It’s probably because you are hitting the books so hard, right? Well, for most students, college can be very stressful and our sleep is affected by the stress we face. Every human has a cycle of about 24 hours that is called our circadian rhythm, which influences when, how long and how well we sleep.

The consistency our circadian rhythm affects how well rested and energized we are during the day. Therefore, making a set schedule of sleeping can have a large impact on how well we feel during the day and how well we sleep at night.

Circadian rhythm can also be affected by naps we take, the 1 Get Organized and Prioritize time we go to bed, exercise Make a list of the readings or assignments you need to do and organize them routines and traveling. Make sure based on the due date and importance. Identify how long each assignment will when napping to keep it short, take and make a schedule to get one done at a time. sleep in a dark room, maintain a 2 Take Breaks schedule and cover up with a Avoid burn out by taking short breaks to recharge. Get up and walk around or make plans to meet friends for dinner. blanket. Exercise can be extremely beneficial towards 3 Use Mnemonics Mnemonics is a learning tool used to help with memory and recall. Mnemonic maintaining a sleep schedule and devices are often verbal phrases such as a poems that represent complex a healthy way to stay stress-free! concepts/terms.

Be sure to exercise on a set 4 Identify your learning style schedule to help maintain your Are you someone who learns by reading, note taking, flash cards, diagrams, or circadian rhythm. When talking in groups? Experiment with different learning techniques until you find one that works. traveling, give your body enough time to adjust to time changes if 5 Put concepts or terms n your own words Do not try to remember the text book definition of every concept. Define the need be and make sure to hydrate concept in your own words, it helps you learn and it makes recall much easier. during your travels. Good luck, or should I say For more study tips check out the Academic Resource Center! goodnight!

Workshops include: Time Management, Learning Styles, Study and Test Taking Strategies, Grasping Grammar and Strategies for Effective Reading. For more details contact the ARC at 617-735-9755 or email them at arcservices@emmanuel.edu

How To Sleep Well 1– Sleep only when tired 2– If you can’t fall asleep within 20 minutes, get up and do something boring to help make you sleepy 3– No napping 4– Maintain a consistent sleep schedule 5– Exercise but not too close before bed time 6– Practice progressive muscle relaxation and deep breathing exercise to help you relax 7– use you bed for sleeping, not studying or lounging 8– Avoid caffeine before bed 9– Talk to your roommate about your sleep/study schedule 10– Keep the room dark and quiet 11– Make sure the room is at a comfortable temperature 12– If your to do list distracts you when you try to sleep, write them down before bed so you can turn your mind off 13– Do not sleep with pets they interfere with the quality of your sleep 14– Make an effort to sleep 8 hours a night

MFA —is always FREE for COF Students. Check out the specific events at : http://www.mfa.org/search/ programs?solrsort=sort_date+asc&filters=%2A%3A% 2A&rows=64 The COF annual Turkey Trot: 5K run for Food Bank: http://www.colleges-fenway.org/intramurals/ turkeytrot.html Simmons Pool Hours: Monday: 11:45a -1:30p, 6:30 -8:30p, Tuesday: 11:45a - 1:30p, 6:30 - 8:30pm, Wednesday: 11:45a - 1:30p, 6:30 - 8:00p, Thursday: 11:45a - 1:30p, 6:30 - 8:30p, Friday: 11:45a - 1:30p, 6:30 - 8:00p, Saturday: 10:00a -12:00pm*, Sunday: 12:00pm - 2:00pm* *please note that the pool will be closed periodically for Simmons College swim meets and events Check out the Simmons LEAP program on Facebook: http://www.facebook.com/pages/Simmons -LEAP/154734417879024?v=wall Leaders of Tomorrow - College Fair - Saturday October 29th 2011 10:00a at Egan Research Center, Boston, MA Check out festive holiday activities in Boston: http://www.cityofboston.gov/Images_Documents/ BooBash_Print_tcm3-28551.pdf Check out some Road Races in Boston: The Devil's Chase 6.66 Miler on Oct. 29th in Salem—Watch a video of last year's race. www.bnsfitness.com Superhero 5K in Cambridge: Oct. 30 www.have2run.com Bill's Pizzeria 5K in Newton: Oct. 30th www.fattmanproductions.com Doggy 5K Run/Walk in Boston: Nov. 6th . www.runagainstcancer.com 5K Run to Prevent Child Abuse in Boston: Nov. 6th www.sigmadeltatau.neu.edu

Remember, Honor and Celebrate: Event runs from October 17th to Nov.1st. Make a tee shirt in the Atrium honoring a loved one who passed away and attend Mass on Tuesday Nov. 1st at 12:15p.

The Legend Of Sleepy Hollow: Event Runs from October 21st to October 30th. Auditorium Tuesday Liturgies: October 25th at 8:00am Chapel Competitive Paid Internship Panel: Tuesday October 25th at 12:15pm to 1:30pm. Fenway Room Lecture Series Presents Prof. John Michalczyk: “Celluloid Borders: Immigrant Images on Film” : Wednesday October 26th at 4:30pm. Library Lecture Hall—check out other lectures on the portal Getting Into Grad School: Wednesday October 26th at 4:30pm. Administration Building Rm. 352 Heartbreaker- Foreign Film Festival: Wednesday October 26th at 6:30pm. Library Lecture Hall Fright Fest: Wednesday, October 26th at 5:00pm to 8:00pm. Yawkey Center EC Clue: Wednesday, October 26th 7:00pm to 9:00pm. Across Campus Monster Dash: Thursday, October 27th at 12:30pm to1:30pm. Quad Supper with the Sisters: Sister Mary T. Kelleher, SND: Thursday October 27th at 6:00pm. Yawkey Center Glass Room. (Please RSVP to Mark Harrington harringtonm@emmanuel.edu by 10/25 to reserve a spot) ACCENTS Bowling Night: Thursday, October 27th at 6:00pm at Jillians (email Alex Ramirez ramiral@emmanuel.edu to reserve a spot) Pool Tournament: Friday, October 28th at 4:00pm to 7:30pm. St. Joe’s Corner Pocket Sunday Morning Liturgies: Sunday, October 30th 11:00am. Chapel Kristen Impastato 08’ will speak about “Getting Things Done” with Notre Dame Mission Volunteers: Sunday October 30th at 11:00am to 8:00pm. Chapel Sunday Service Group: Sancta Maria House: Sunday October 30th at 1:30pm to 4:30pm. Sancta Maria House Sunday Evening Liturgies: Sunday October 30th at 8:00pm. Chapel Spring 2012 Internship Fair: Tuesday, November 1st 11:30am to 2:30pm. Fenway Room Dancing with the EC Stars: Tuesday, November 1st at 7:00pm to 9:00pm Black Student Union’s 40th Anniversary Gala: Saturday, December 3 Contact Bernadine Desanges for more information at Desanbe@emmanuel.edu Reuse a Shoe Nike Drive—give new life to old treat: November 10th. Bins are located in the Atrium and in the Muddy River.

Get Your Rear in Gear 5K in Boston: Nov.12th awareness. www.getyourrearingear.com

Amanda St. Bernard (right) is from Dedham, Massachusetts and received her B.S. in Psychology at Sacred Heart University in Connecticut. She is currently working on her M.S. in Counseling Psychology at Massachusetts School of Professional Psychology.

Kristen Ross (left) is originally from Scranton, Pennsylvania and attended St. Joseph’s University in Philadelphia, receiving her B.S. in Psychology. She is currently a secondyear graduate student at Northeastern University receiving her M.S. in Counseling Psychology.