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Issue 03 December 2016 Photo Credit: Brooke Schappe ‘17

Editor’s Letter

As we get closer to the end of the semester, the thought of a nice and long winter break starts to feel more than needed. It is a busy time of the year: I usually find myself writing a final paper while trying to finish my last article for the Winonan or heading to work. With classes wrapping up, the routine that you were once able to adjust to becomes very intense and leaves you with no time for yourself. Sometimes, I try to find the bright side of my day by simply writing down what I am thankful for. You will be surprised, but it really works. Throughout this month, I have been thankful for having my family’s constant support by my side. Thinking that I will be able to see my family members during winter break motivates me to finish the semester strong and happily, at the same time. Sometimes it’s the smallest things that make a difference for me, but they are quite significant ones. What I like the most about December is the holiday


Photo Credit: Jacob Striker ‘18

spirit that I start seeing as people get enthusiastic with decorations, songs and fall food. Colorful and shiny Christmas lights enhance the small town of Winona, giving a warm, and joyful feeling. As you are studying for your final paper, you may find the time to start jotting down your new year’s resolutions. It is the time I think back to this year and reflect on ways I could work on myself to make next year’s goals attainable. Our emotions really impact every sphere of our life, and we are the active agents who can make changes to improve ourselves and the people around us. This issue will focus on the emotional dimension of wellness, that involves having high self-esteem, confidence, satisfying relationships and staying optimistic about life. To guide students during this emotional month, the Wellzine will provide tips on how to deal with grief, the benefits of being in a healthy relationship and how to deal with stress during finals week, in order to understand more our feelings and consequently ourselves.

Sara Tiradossi ’17

Content 3 5 7 9 13 15 19

Health & Wellness Services Offers Acne Treatment Events Calendar Making Your New Year’s Resolutions Stick Grief in College - How to Cope While Grieving Over The Holidays How To Calm Down When You’re Stressed From Studying 5 Reasons Why Being Single Is Better Than Being In An Unhealthy Relationship Spotlight: Judi Becker Hosts International Students for Thanksgiving

Wellzine Staff: Alisa Zhukova ‘17, Alex Carter ‘19 & Sara Tiradossi ‘17

Health & Wellness Services Offers Acne Treatment WSU Health & Wellness Services offers caring, compassionate and high quality primary care and acute care services to WSU students. Serving students are numerous health care professionals including, nurse practitioners, medical doctor, registered and licensed practical nurses and a medical technologist. WSU H&WS ensures students are in optimal health and pursuing lifelong wellness, enables academic success and lays a foundation for lifelong positive societal impact. Expanding the care offerings is important to both student stakeholders and providers working at WSU H&WS. In Fall 2016, WSU H&WS obtained authorization to prescribe and manage severe nodular acne treatment, Isotretinoin. Severe nodular acne is when many red, swollen, tender lumps form in the skin. These can be the size of pencil erasers or larger and if left untreated nodular acne can leave permanent scars. Dr. Wayne Kelly, MD, describes Isotretinoin as “a

wonder drug for acne, but does have potential for side effects and needs to be monitored closely.� For many, Isotretinoin is used after other treatments, including antibiotics, have not helped improve the acne condition. Treatment using Isotretinoin can last anywhere between 4-5 months. Isotretinoin treatment does have the potential for severe birth defects among females who become pregnant while taking the medication. Therefore, before starting treatment it is important to decide if this treatment is right for you. The iPledge Program is a set of steps that all patients, doctors, and pharmacies follow to prevent pregnancy and birth defects. Both male and female patients are required to complete steps before, during and after treatment. Patients wishing to continue treatment while at WSU or are interested in starting Isotretinoin treatment should make an appointment by calling 507.457.5160. Written By: Kate Hansen, MPH, CHES Health & Wellness Promotion Coordinator

Health & Wellness Services IWC 222

Health & Wellness Services Fall 2016 Hours Office: Monday - Friday 7:30 a.m. - 4:30 p.m. Note: H&WS is closed on all university holidays and campus closure days.


Call WSU’s Ask A Nurse line* at 507.457.2292

*Calls will be returned within two hours during the business day. Calls placed after hours will be answered the following business day. 3

Contributed Photo

Events Calendar December 2016




Wednesday Thursday

Finals Week



Winona State University and Health, Counseling & Wellness Services Are Closed Winona State University and Health, Counseling & Wellness Services Are Closed


Health & Wellness Services Clinic Closed Office Hours: 7:30am-4:30pm


Photo Credit: Brooke Schappe ‘17

Making Your New Year’s Resolutions Stick Every year I make a New Year’s resolution and every year I fail to complete it. So in my experience, New Year’s resolutions never work. The problem may be because most of my resolutions revolve around “workout more”, “eat better”, or “start to not procrastinate for projects.” So how can I really complete my goal? According to Cambridge Dictionary, the definition of a New Year’s resolution is “a promise that you make to yourself to start doing good or stop doing something bad on the first day of the year.” One reason why I think my New Year’s resolutions and other people’s resolutions do not work is that they make too broad of a goal. What does “workout more” really mean? What about “eat better”? How does someone accurately accomplish that? The truth is that someone cannot, a cause of ultimate failure in achieving a goal. So define the goal you want to accomplish. Switch the “workout more” to “workout three times a week for an hour for two months.” Start small. Once you make that smaller goal go bigger. I personally never write my New Year’s resolutions down. So along with making my resolutions being too broad, I do not have any way to hold myself accountable. Writing down your resolution or finding some other way to hold yourself accountable can be very useful. Another reason why New Year’s resolutions fail is that once someone makes a little progress on a goal, they easily give up. “Last year my New Year’s resolution was to make healthier life style choices,” professional science masters graduate student Johnna Miller ‘17 said. “But I 7

found that when I started seeing results I stopped. So this year, I want to make a more feasible goal that will fit into my lifestyle better so that I can stick with it.” Another reason people do not like New Year’s resolutions is that they do not believe in New Year’s resolutions. “I personally haven’t made a New Years’ resolution in years,” counselor education graduate student Kattie Tibbs ‘18 said. “I have attempted to sign up for a gym membership three times, and have failed each time. I think I need to make a goal that doesn’t start on New Year’s.” Sometimes, people just do not have the motivation to complete their New Year’s resolutions. I like to think that I can change overnight, but that is just unrealistic. If you are someone who has only worked out twice in your life, don’t make a resolution where you decide to go the gym five days a week. Again start small and adjust as you go. “I find that if I don’t have enough motivation to make a goal work,” social work student Jacob Stock ‘18 said, “I won’t have enough motivation to make a New Year’s resolution work.” Research shows that it takes 21 days to form a new habit. Make a resolution that is attainable, something that can be reached. The year of 2016 has flown by, and 2017 is right around the corner. During the festivities of the holidays many people make New Year’s Resolutions. What will your New Year’s Resolution be this year? Remember to make it attainable and find a way to hold yourself accountable. You can do it! Written By: Alex Carter ‘19 Public Relations

Photo Credit: Malek Hakim ‘16


Grief In College - How To Cope While Grieving Over The Holidays “Healthy grieving is being able to move back and forth between mourning and engaging in life. ” Photo Credit: Ashley Lawlor ‘17


“The only cure for grief is to grieve,” writer Earl Grollman said. Grief is a natural response to the loss of someone or something very close to us. Whether grief is experienced right after the loss of a loved one or whenever something reminds us of a lost loved one, it is important to be able to heal in every instance. Eunie Alsaker, a certified grief counselor at Winona State, and Jamie Sanders, facilitated a retreat focused on healing after the loss of a loved one. The event was held on campus in early November and it also happened last January. At the event, the sessions included centered breathing and guided imagery, yoga and balance, writing as a healing tool, artistic expression, ritual, and talking circles.

Because people process grief in different ways, the goal of the retreat was to provide something for everyone Alsaker has been a college counselor for 14 years, focusing on grief counseling. “College students have a unique struggle with grief when they are away from home,” Alsaker said. “And the more support we can give them is vital for their ability to remain in school and stay successful.” Photo Credit: Ashley Lawlor ‘17

“Different times throughout the year

A quick fix or a way to “skip” the pain of a holiday when a loved one has been lost is not possible. However, there are ways to approach the holidays to make the pain more manageable. One way is to be intentional about how the holidays are spent. For example, try to talk with your family or friends about how you want the holidays to go, whether you follow the traditions of your holiday season or decide to take a trip or do something out of the ordinary. Another way you can manage the holiday grief is to incorporate a ritual into your celebrations, whether it is preparing the lost loved one’s favorite meal or lighting a candle in their memory. Along with those approaches above, it is also important to remember yourself. Self-care is just as important. More sleep is needed for grieving bodies, as well as watching your diet and being able to exercise. Grief does not always mean being sad; one can have fun and celebrate through the holiday season and at other times in the year. Healthy grieving is being able to move back and forth between mourning and engaging in life. “The theme of finding light in the darkness is central to all major December holiday celebrations,” Alsaker said. “The holidays can present unique challenges for those who are grieving.” Being able to prepare, focus on selfcare, and being aware can help grieving during the holiday season. Written By: Cortnie Schierman ‘17 Public Health

Photo Credit: Sara Tiradossi ‘17

The retreat was meant to give attendees holistic healing practices for the mind, body, and spirit with the aim to help someone grieving at all stages in their grief journey. The retreat also allowed others to share their own grief in a safe, caring environment. It was a place for attendees to have a quiet self-reflection.

can bring up greater memories of the person, and the holidays are often one of those times,” Alsaker said.

How To Calm Down When You’re Stressed From Studying Finals week is approaching fast, the projects and papers are piling up. During this time, stress is a huge issue that many college students face. Stress has been known to lead to sickness, which is not what you want to deal with during finals. Lack of sleep and exercise or just poor eating could just be a sign that you are starting to incorporate stress into your life. Kateri Johnson, a licensed professional counselor at Winona State University, said too much stress can lead to a number of issues. Some of these issues include symptoms of anxiety or depression, mental health issues or even sickness. Johnson said, “when you’re not 13

managing your stress, you don’t take care of yourself [as] you should.” Eating healthy, keeping up on sleep, working out are basic parts of health, so when you start to lag, you can make yourself physically and mentally ill. Winona State senior Bailey Halstrom said, “staying organized is essential to keeping stress at a low level.” When she starts to feel an overwhelming amount of stress, getting enough sleep and keeping up with every meal is a top priority for her. Kelly Kirby, a WSU counselor and Alumna, said, “a lot of students spend a ton of time beating themselves up for having procrastinated too much during the semester and

all that does is serve as more wasted time.” However, stress is not always a bad thing. “A lot of people look at stress as a bad thing when in reality, it’s good. Without stress in your life, you wouldn’t be motivated to accomplish things,” Johnson said. According to Johnson, negative perceptions of stress make situations worse, whereas good stress can drive people to accomplish tasks. Tackling stress is all about your mindset and the approach you take to deal with it. Johnson said looking at stress as a

PhotosContributed Credit: EchoPhoto Henn ‘17

motivation is important because you realize that stress is manageable. When you feel stressed, “take a moment to self-assess,” Johnson said. “It’s not about what you can do to decrease stress, it’s about what you can do to manage it.” Kirby added it is rare to see students who are totally calm about being stressed at the end of the semester, but trying to handle stress in a balanced approach makes it more manageable. Remembering to organize and plan is an important way to cope with upcoming stress as well. Halstrom said students should get their assignments and studying done as soon as possible so that

stress doesn’t build up when they are cramming. Being on top of your studies is an excellent example of how to manage stress. Johnson understands that sometimes stress can overtake our life with finals approaching fast and assignments becoming overwhelming.

Kirby suggested when student experience an overwhelming amount of things to do, they should take one thing at a time. You cannot do everything all at one time; that’s what will cause you to be tremendously stressed. After you complete a task, Kirby said, “take a small break and give yourself small rewards for your accomplishment.”

“You can’t be studying 24/7 because our brains lose focus and concentration,” Johnson said. “When the fatigue kicks in, you should do something fun and step away from school work.”

Finals are seen as the stereotypical stressful week, but you have the ability to change that for yourself. Avoid the overwhelming stress by managing your responsibilities and balancing out school and fun. Johnson highly recommended evShe said students cannot be any ery person take 30 minutes a day to more productive when their brain do something they enjoy! feels fatigue, whereas it is important Written By: to balance out studies and fun time. Samantha Schierman ‘17 English 14

5 Reasons Why Being Single Is Better Than Being In An Unhealthy Relationship “Being able to know what you want and what you do not want are key in finding a healthy, loving relationship.”

Photo Credit: Carly Lass ‘17


Photo Credit: Carly Lass ‘17

Being single is not that bad. You can have your bed to yourself, you do not have to share your food when you are eating out, you do not need to be constantly texting someone where you are, and you can spend more time with your friends. With all the plus sides that come along with being single, there is also the fear of being this way forever. Now, if you are the person who sees single life as a terminal goal and that is how you want your life to look like in the future, that is okay. You are in charge of your life. However, the real fear of ending up alone is something that haunts many college students. This feeling makes it hard to be single for many individuals. Some may think that all of their friends have significant others, others get emotional when they see couple at the restaurant they dine at. All these feelings can weigh out the positives of single-ness. Susan Page, a relationship guru, uses the term “Better than Nothing Relationship” or BTN to refer to people who get into a relationship because being single is not always easy and they believe anything is better than nothing. This is not true. Getting into a BTN relationship can be toxic and unhealthy. These are five reasons that explain why being single is better than being in an unhealthy relationship: 1. Being single can give you a chance to find out what you want and do not want in a relationship. Looking in the past at your previous relationships can tell you a lot about what you liked and did not like in those past connections. Along with looking at your own past, you can look at other relationships around you. Being able to know what you want and what you do not want are key in finding a healthy, loving relationship. The time you have being single will also allow you to become a better you. You can take that class you wanted, or go to the gym, shop for better foods, go volunteer, or even get a second job. As an individual, being single and alone (not lonely) can create independence and confidence. These traits can also make you more attractive to potential partners.

2. You are in control of your own life. This may sound too good to be true, but it is true: you are the only one who is in control of your feelings and your relationship status. It is not social media or your significant other. If you want to break up with someone, you have the right to do so. Moreover, there should not be any trouble to fight for independence and privacy in a relationship. 3. You deserve to be happy. You are worthy of happiness. Happiness is within you, not within your soul mate. Whether you are in a relationship or whether you are single, you can and should be happy. A sign of an unhealthy relationship is unhappiness. 4. There will be more time to focus on you. Talking about time, you no longer need to text your significant other when you want to go somewhere and you do not have to make time to see them. This way you will just have more time to do what you want. This situation applies to social media as well. You can have time to post the selfie that you love or compose a tweet that says what you want to say. You are a free individual. As mentioned in #1, you can pick up a new hobby or have more time to yourself. You could also spend the extra time on finding the right relationship versus spending time in the wrong one. 5. It is just better to be single than to be in an unhealthy, bad relationship. “Getting into an unhealthy, bad relationship simply out of a fear of being alone is a really bad idea,” said Keith Dent, a relationship coach. “It takes a lot of courage to take that leap into being single, but it’s always, 100% of the time worth it when the relationship is causing more harm than good.” Being in a good relationship, a healthy one, does beat being single but the opposite does not apply. And being able to sleep diagonally across the queen bed is pretty nice too. WSU’s 24/7 Confidential Gender-Based Helpline 507.457.5610 Written By: Cortnie Schierman ‘17 Public Health 18

Spotlight: Judi Becker Hosts International Students for Thanksgiving

Judi Becker hosts international students in the area during school breaks. “It makes them feel like they have a place to belong. We create our own little global community and global family,” Becker said. Becker a retired Winona professor, has a Bachelor’s Degree in English and a Master’s in Education and Theatre. During Thanksgiving, she welcomes international students regardless of their race and religious background.

She has hosted students from Saudi Arabia, Vietnam, South Korea, Bangladesh, Taiwan, Africa, Eygpt, Switzerland, Germany, Norway, France, UK, Lithuania, Ireland, and Brazil. She plans on visiting all the students she hosted, as is going to travel around Europe soon. By welcoming students at her house, she has learned about different cultures and students’ personalities as well. “They can be very shy,” she said. “I try and get them 19

to get involved in as many American experiences as possible.” The international students tell her that they keep in contact with one another after they return to their countries. How long have you been hosting international students? Becker has been doing this for 21 years. “We had a girl from Japan who stayed with us for three months she had never had a birthday party. Her birthday was on New Year’s Eve so we put together a surprise party for her. She was extremely touched. We’ve been doing it ever since.” Do you host a lot of international students at once? Most of the time Becker hosted students that she has had in her classes when she was a professor at Winona State. She has also hosted a few students from Cotter.

Contributed Photos

“I have hosted an all Saudian Arabian ladies night at my house. I had only seen the girls at their own homes and all veiled up, so about ten of them came all veiled up, they all walked in the door and had to have the curtains up because no one was supposed to see them,” she said. “But once everything was covered, all the curtains were up, and all the men waved goodbye,these girls all took their scarves off. Their hair was curled, they had make up and really cute clothes on and went running all over my house.” What sort of activities do you do with the international students? Becker said she goes shopping for the food with the students, then they all go back to her place and start cooking it together. If the students live in the [res halls], they will cook their own food and the meal will become a potluck, she said. “Once, they learned everything about polish food, from perogi, to kielbasa, and homemade bread”, she said. “Because Thanksgiving is celebrated in the U.S. only, it is exciting for international students to go to an American mom’s house and have a big feast altogether.” Do you remember a favorite activity you have done

with the international students? One time, Becker’s daughter directed students from different cultures on how to make Christmas cookies. They were watching Rudolph the Red Nose Reindeer and Becker took a picture so that a plaque stating ‘all who enter here are family’ would show right over their heads. “They all turned with great big smiles. That’s what gets me,” she said. Becker also recalled hosting 23 English teachers from China two summers ago and getting together with them for lasagna and a bonfire with smores. “They thought that was the biggest fun they had,” she said. What makes them feel closer to home in America? “Gathering around the table, comparing and contrasting holidays, music and education, while having the opportunity to sit down with peers and talk with one another,” Becker said.

Written By: Lisa Daraskevich ‘17 Applied Writing


WSU Health & Wellness Services


December 2016 Wellzine  
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