Category Archives: Health & Wellness

Health & Wellness

On and Off Campus Mental Health Resources for Millersville University Students (2025)

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At Millersville University, we are committed to supporting the mental health and well-being of all our students. Below, you will find important on-campus and off-campus mental health resources that are available to you. Whether you’re seeking immediate assistance or looking for ongoing support, these resources are here to help you navigate through challenging times. Please take a moment to explore the options and find the right support for your needs.


Click HERE to download a PDF version of this resource.

Advice, Health & Wellness

Safe and Spooky: Halloween Tips for College Students

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Halloween is a beloved time of year for college students, filled with costumes, parties, and plenty of treats. However, amid the fun and festivities, it’s crucial to prioritize safety. Remember, at Millersville, we look out for each other; it is part of our culture. Whether you’re planning to attend a themed party or just hang out with friends, here are some essential Halloween safety tips to ensure your celebration at Millersville University is both safe and spooky!

1. Plan Your Costumes Wisely (and Respectfully)

When choosing a costume, consider practicality and safety. Ensure that your outfit is comfortable and allows for easy movement, especially if you’ll be walking around campus or attending parties. Avoid costumes that obstruct your vision or make it difficult to walk, such as oversized accessories or long capes. If you plan to wear a mask, consider opting for one with ample visibility to help you navigate safely.

Additionally, it’s essential to be respectful when selecting your costume. Avoid outfits that appropriate or stereotype cultures, as this can be offensive and disrespectful to others. Instead, consider costumes that celebrate creativity and fun without perpetuating harmful stereotypes. Engage with your friends about their costume choices and encourage an open dialogue about cultural sensitivity. This way, you can enjoy Halloween while fostering a respectful and inclusive environment for everyone on campus. Halloween can be equally EPPIIC and fun!

2. Stay Visible and Safe While Walking

As the days get shorter, visibility becomes a concern, especially if you’re walking after dark. Wear bright colors or reflective accessories to ensure you’re seen by others. Consider carrying a flashlight or using your phone’s flashlight feature when walking between buildings or to off-campus locations. Always stick to well-lit pathways, and don’t hesitate to use MUPD’s Police Escort Service or the SafeWalk option in the LiveSafe app if you feel uneasy about your surroundings. Be sure to have the LiveSafe app on your phone. Students can follow the MU Police Instagram account for Uber vouchers on Halloween.

3. Celebrate Responsibly

Halloween often comes with its share of parties and gatherings, but it’s important to drink responsibly if you choose to consume alcohol. Set a limit for yourself before you start partying and stick to it. Keep track of your drinks, and never leave your beverage unattended. If you’re going out with friends, establish a buddy system to ensure everyone gets home safely. Designate a sober friend to be your driver or use rideshare services if needed.

4. Know Your Limits

Halloween can be a busy night with numerous events happening on campus and in the surrounding areas. While it’s tempting to try to attend every party, listen to your body and know your limits. Make sure to get enough rest, stay hydrated, and take breaks when necessary. It’s better to enjoy a few events fully than to exhaust yourself trying to do it all.

5. Keep Your Living Space Secure

If you’re hosting a Halloween gathering, be mindful of security. Lock your doors and windows, and ensure that any guests you invite are someone you trust. Avoid leaving valuables in plain sight and consider using a designated area for coats and bags. After the party, do a quick check to ensure nothing is left behind that might attract unwanted attention.

6. Be Mindful of Your Social Media Presence

In today’s digital age, sharing your Halloween adventures on social media is common. However, be cautious about what you post, especially regarding location tags and personal information. Avoid sharing sensitive details about your whereabouts, particularly if you’re attending parties at unfamiliar locations. Maintain privacy settings on your profiles and be mindful of the content you’re sharing.

7. Have Fun, But Stay Aware

Finally, the most important tip for Halloween is to have fun! Embrace the spirit of the holiday, enjoy the costumes, and indulge in all the treats. However, always stay aware of your surroundings and trust your instincts. If something doesn’t feel right, don’t hesitate to remove yourself from the situation.

No one has to do everything, but everyone has to do something. Halloween is a great opportunity to engage in both reactive and proactive “Green Dots” to ensure our campus remains a safe space that does not tolerate violence. A Green Dot is a behavior, choice, or action that promotes safety for everyone. The goal of the Green Dot program is to implement a bystander intervention strategy that prevents and reduces power-based personal violence. This includes sexual violence, domestic violence, dating violence, and stalking.

What is your Green Dot? Will you choose to Direct, Delegate, or Distract? Make a plan before you go out. Think through some scenarios you might encounter and how you will handle them.

Halloween is a time for celebration, creativity, and community. By following these safety tips, you can ensure that your Halloween at Millersville University is not only enjoyable but also secure. So, put on your best costume, gather your friends, and get ready for a fun and safe Halloween!

A special “Halloween thanks!” to MUPD Chief Anders, Deputy Chief Bauman, and CHEP Director Margo Thowart for contributing to this post! 

Health & Wellness

May Mental Health Awareness Month

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As students of Millersville University, May marks not only the beginning of summer but also Mental Health Awareness Month. This is a significant time dedicated to recognizing and understanding the challenges faced by individuals dealing with mental illness. Unfortunately, there remains a stigma surrounding mental health globally, a challenge especially prevalent among young adults, including college students like us.

During this month, we have a unique opportunity to unite as individuals, organizations, and a community to promote mental well-being and extend support to those grappling with mental health issues. Throughout May, you can expect various events, campaigns, and initiatives aimed at educating and raising awareness about mental health, fostering understanding, and promoting mental wellness. It’s a crucial time for us to engage in conversations about mental health and collectively strive towards creating a more supportive and empathetic society for everyone, including ourselves.

Navigating college life can be overwhelming at times, and having a robust support system is essential. Remember, you are not alone. If you ever find yourself in need of support or someone to talk to, please know that there are resources available right here at Millersville University.

At MU, we have a range of mental health resources tailored to meet our needs as students. From counseling services to support groups, there are avenues for seeking assistance and finding community. Additionally, keep an eye out for pet therapy that occurs in the SMC once a week for two hours.  Light therapy is also offered at the Counseling Center throughout both the fall and spring semesters.

It’s okay to acknowledge that college life comes with its own set of challenges. Academic pressures, social dynamics, and the transition into adulthood can all contribute to feelings of stress and anxiety. However, it’s essential to recognize that help is within reach.

As fellow Millersville University students, let’s come together to prioritize our mental well-being and support one another through the ups and downs of college life. Whether it’s reaching out to a friend, attending a campus event, or seeking professional help, let’s take proactive steps towards nurturing our mental health.

Remember, your well-being matters, and there is strength in seeking support. Together, we can create a campus community that values mental health and fosters a culture of care and compassion.

Stay strong, stay connected, and remember that you are not alone.

COUNSELING CENTER

3rd Floor Lyle hall

Phone: 717-871-7821

Fax: 717-871-7960

Hours of Operation

      • Mon., Tues., Thur., Fri. from 8 a.m. to 4 p.m.
      • Wed. from 8 a.m. to 6 p.m.
      • Any changes to regularly scheduled hours will be posted in the Counseling Center.

For help with a mental health crisis or emergency after Counseling Center hours, please call:

        • MU Police at 911
        • Crisis Intervention (Lancaster): 717-394-2631
        • National Suicide Hotline: 988
        • Crisis TEXT Hotline: text “HELLO” to 741741
Health & Wellness, Lifestyle / Hall Life

Spring Cleaning and Decluttering for College Students

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Is your residence halls suite messy as a result of leaving and returning from spring break? Do you have extra clothing that you want to get rid of, does not fit anymore, is worn out, or has gone out of style? Here is a list of things you can add to your spring to-do list. You can even print this out and check things off as you go, as that may be a more productive way of doing things. 

Closet Decluttering:
First, make a yes and no pile. Then, put the no pile in a garbage bag to transport to local clothing donation spots. Local locations include, Plato’s Closet, Goodwill, and CommunityAid. If that is not an option, you can even have a yard sale while you are at home and make some extra cash for the semester! Selling on eBay and Facebook Marketplace are also two easy ways to get rid of unwanted items in a sustainable way. 

Cleaning Your Residence Hall Room:
Deep cleaning may be the first thing that comes to mind when you think of spring. Having a fresh bedroom and bathroom for the spring season can make your life feel tidier. Having a simple routine can include cleaning bathrooms, floors, under your bed, inside the refrigerator, and the microwave. Inexpensive cleaning products can be purchased at any grocery or big box retail store. Remember, NEVER mix liquid bleach and cleanser because it will create a dangerous chemical reaction. 

Build a Capsule Wardrobe: According to Wikipedia, “A capsule wardrobe is a minimalist collection of clothes that can be put together in different ways to cover a variety of outfits and occasions.” Find outfits that you can style in multiple different ways. For example, buy plain colored shirts and pants with added accessories. That way you can minimize buying new clothing each year and save yourself money in the process. 

Reduce Trash: Using reusable water bottles, keeping food in reusable containers so it stays fresh for longer, creating rags out of old t-shirts for cleaning instead of paper towels, and using reusable bags is a great way to reduce trash and be more sustainable. 

Maximizing Storage: Adding storage under your bed and in your closet will make your room look less cluttered. Buying storage containers is an easy way to maximize your space. Plastic and fabric containers can be purchased through various online retailers at big box stores, and even at local hardware stores. 

Keep in mind that these are strategies you can use in times other than the spring. Make your living situation and habits easier with these ideas. What are some ideas that you have for spring cleaning and decluttering that you do? Share in the comments below or reply to our accompanying Instagram post. 

 

 

Advice, Health & Wellness, Lifestyle / Hall Life

6 Tips for Enhancing Your Mental Health

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Mental health is something that is brought to students’ attention. Realizing that you need to take a break, relax, and do more of what makes you happy and more relaxed is important. Here is a list of things that can help you focus more on your mental health. 

Plant a garden:
Planting flowers or fruits and vegetables at home is a great way to dive into the spring vibes. Flowers are always very colorful and can bring life to your yard or your room. If you go home, you could spend time with friends and family planting flowers. 

Read books:
Finding good books to read, laying outside, and relaxing is something that is so easy, but yet overlooked too often. You could also swap books with friends. For example, each person buys a book and then, after reading, they swap it so they can enjoy the same book. 

Go to your closest coffee shop:
Finding a coffee shop that is close to you that you can visit is a convenient way to destress. Simply reading, spending time with friends, or just grabbing coffee by yourself is something that is very therapeutic and simple. The environment in coffee shops is something that many college students enjoy. 

Watch movies:
Going on streaming platforms, like Netflix or Hulu for example, can be a great inexpensive night with friends and family. You can find a lot of new movies that were recently released, such as, comedies, romance, horror, documentaries, and other genres. 

Exercising:
Going to your local gym or even taking a walk outside of your neighborhood is a healthy way to get your mind off of stress. For example, walking a dog, stretching beforehand, listening to music, and putting your phone on “do not disturb” are great ways to establish an exercise routine. 

Puzzles:
Assembling jigsaw puzzles is really beneficial for your brain and lets you relax in peace and quiet. This activity also lets you put down your phone for awhile. It is easy to find inexpensive puzzles at Walmart, Target and Amazon. Also, you can give a puzzle to a friend once you have completed it. 

Once again,  do not forget to take breaks during the remainder of the semester. This is a great way to focus on your mental health and overall wellness. What is something you do to relax and enhance your own mental health? Please leave a comment below or reply to our accompanying Instagram post!

Health & Wellness

Navigating Thanksgiving Break: Safety and Wellness Tips for College Students

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As the semester winds down, college students eagerly anticipate the much-needed Thanksgiving break—a time to relax, recharge, and reconnect with family and friends. However, amidst the excitement of heading home, it’s crucial for students to prioritize their safety and wellbeing. In this blog post, we’ll explore essential safety and wellness tips tailored for those students living on campus.

  1. Travel Smart

Whether you’re flying, driving, or taking public transportation, planning your journey is key to a safe and stress-free trip. Check the weather forecast, ensure your vehicle is in good condition, and inform someone about your travel plans. If you’re flying, arrive at the airport early to avoid unnecessary stress. Utilize transportation services provided by a ride sharing service, local transit, or travel with friends when possible.

  1. Secure Your Living Space

If you’re leaving for the break period, take a few moments to secure your bedroom and suite. Ensure all doors and windows are locked. Please move all items from your residence hall floor, especially computer equipment and any items that can be damaged by flooding. Remove stale food from your refrigerator and properly dispose of it through proper trash removal.

Learn more about all closing procedures by reading the Residence Hall Thanksgiving Break Bulletin.

  1. Maintain Healthy Habits

Regardless of where you spend Thanksgiving break, prioritizing your well-being is crucial. The Thanksgiving break can be a time of indulgence, but it’s essential to maintain healthy habits. Get enough sleep, eat balanced meals, and stay hydrated. Consider packing healthy snacks for your journey home to avoid relying on convenience foods. Maintaining a balance between festive treats and nutritious choices will help you return to campus feeling refreshed. If you’re staying on campus, use this time for self-care. Take walks, try out new recipes, or engage in activities that bring you joy.

  1. Communicate Effectively

Keep your family, friends, and roommates informed about your plans. Provide them with your travel itinerary, including departure and arrival times. In case of any unexpected changes, make sure you have a reliable means of communication, such as a fully charged phone or a portable charger. Regular check-ins with loved ones can also provide peace of mind for everyone involved.

For those staying on campus, staying connected is essential. Reach out to friends, classmates, or neighbors who may also be in the area. Consider exploring nearby events or activities that foster a sense of community and connection. You can also attend the Fun Fest on Wednesday, November 22, 2023 from 2-6 p.m. in the Quad and South Village Great Room to foster connections and build a supportive community. Effective communication can be a bridge to forming meaningful relationships during the break.

  1. Be Mindful of Mental Health

Thanksgiving break can bring a mix of emotions, from excitement to stress or even homesickness. It’s important to be mindful of your mental health during this time. Take moments for self-reflection and relaxation. If you’re struggling, reach out to friends, family, or campus resources for support.

For help with a mental health crisis or emergency after Counseling Center hours, please call:

  • MU Police at 911
  • Crisis Intervention (Lancaster): 717-394-2631
  • National Suicide Hotline: 988
  • Crisis TEXT Hotline: text “HELLO” to 741741

The break can be challenging for those facing difficult home situations or spending the break alone on campus. Be gentle with yourself and recognize the importance of your mental health. Seek out virtual support groups or online communities where you can share experiences and find understanding. Surround yourself with positive influences, even if they are virtual, to create a supportive environment during this time.

6. Manage Your Time Wisely

While Thanksgiving break is a time for relaxation, it’s also an opportunity to manage your time wisely. Set aside dedicated study periods to review class materials or work on upcoming assignments. Creating a study schedule can help you balance academic responsibilities with holiday festivities, ensuring a smoother transition back to campus life. Use this time to get ahead on coursework, reducing stress as the semester comes to a close.

Conclusion

Thanksgiving break is a well-deserved opportunity for college students to unwind. By following these safety and wellness tips, you can make the most of your break, ensuring a smooth and enjoyable experience. Remember, a little preparation goes a long way in creating a Thanksgiving break filled with joy, relaxation, and peace of mind.

Academics, Health & Wellness

Surviving the Second Half of the Semester: A Guide for Millersville University Students

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As the leaves change colors and the crisp autumn air fills the campus, students return from their short fall break, ready to tackle the challenges of the second half of the semester. The first few weeks of the semester might have felt like a breeze, but now, with midterms, assignments, and projects piling up, it’s time to kick into high gear. In this blog post, we’ll provide you with valuable tips and strategies to help you not only survive but thrive during the second half of the semester. Whether you’re a freshman or a senior, living on campus, this guide is designed to help you stay on top of your game.

1. Reflect and Regroup

Before diving into the tasks and responsibilities ahead, it’s important to take a moment to reflect on the first half of the semester. Ask yourself the following questions:

  • What has been working well for you so far?
  • What could you improve or do differently in the upcoming weeks?
  • Are there any courses or assignments that require extra attention?

Take notes and create a plan based on your reflections. This self-assessment will help you make necessary adjustments and approach the second half of the semester with a clear strategy.

2. Set Realistic Goals

With your self-assessment in mind, set realistic academic and personal goals for the remainder of the semester. Be specific about what you want to achieve and when you want to achieve it. Setting goals will help you stay focused and motivated throughout the semester.

Consider setting both short-term and long-term goals. Short-term goals could be weekly or monthly, such as completing a specific assignment or improving your study habits. Long-term goals might include achieving a certain GPA for the semester or securing an internship for the next year.

3. Create a Study Schedule

Having a well-structured study schedule is key to managing your time effectively during the second half of the semester. Ensure your schedule includes dedicated time for classes, study sessions, and personal activities. Here’s a suggested approach:

  • Allocate specific time slots for each class and stick to them.
  • Set aside time for reviewing lecture notes, reading assignments, and completing homework.
  • Prioritize the most challenging or important tasks during your peak productivity hours.
  • Include breaks in your schedule to avoid burnout.

By following a structured schedule, you’ll be more likely to stay on top of your coursework and reduce last-minute cramming.

4. Utilize Campus Resources

Millersville University offers a variety of resources to support your academic success. Take advantage of these resources to enhance your learning experience:

  • Academic Advising: Consult your academic advisor for guidance on course selection and career planning.
  • Tutoring Services: If you’re struggling with specific subjects or assignments, consider seeking help from on-campus tutoring services.
  • Library and Research Support: The library provides access to a wide range of resources, research assistance, and quiet study spaces.
  • Writing Center: Improve your writing skills with the assistance of the Writing Center staff.
  • Health Services: Don’t neglect your physical health. If you’re feeling unwell, visit the campus health center.
  • Counseling Services: Counseling has walk-in service hours Monday through Friday from 1 – 3 p.m. when classes are in session.
  • Career Services: Start planning for your post-graduation career by utilizing the resources and services offered by the Career Center.
  • Center for Health Education & Promotion: CHEP provides educational resources to students on a wide collection of topics including alcohol and other drugs, body image, dating violence, domestic violence, healthy relationships, safer sex, sexual assault, stalking, and stress.

5. Stay Organized

Organization is your best friend during the second half of the semester. Implement these strategies to stay organized:

  • Use a Planner or Digital Calendar: Record important dates, deadlines, and events to keep track of your schedule.
  • Create a To-Do List: Make a daily or weekly to-do list to prioritize tasks and manage your time effectively.
  • Set Up a Study Space: Designate a quiet, organized space for studying, free from distractions.
  • Organize Your Notes: Keep your class notes, readings, and study materials neatly organized.
  • Digital Tools: Utilize apps and tools like Google Calendar or Microsoft Teams to stay organized and manage your tasks efficiently.

6. Connect with Classmates

The second half of the semester is a great time to strengthen your academic and social connections with your peers. Forming study groups, attending review sessions, and participating in class discussions can enhance your learning experience. Collaborating with classmates not only makes studying more enjoyable but also helps you gain different perspectives on the subject matter.

7. Prioritize Self-Care

Maintaining your physical and mental health is crucial during this demanding time. Self-care is not a luxury; it’s a necessity. Here are some self-care practices to incorporate into your routine:

  • Get Adequate Sleep: Aim for 7-9 hours of sleep each night to stay alert and focused during the day.
  • Eat Nutritious Meals: Fuel your body with a balanced diet to ensure you have the energy to meet your academic demands.
  • Exercise Regularly: Physical activity can reduce stress and improve your overall well-being.
  • Meditation and Mindfulness: Take a few minutes each day to clear your mind and reduce stress through meditation or mindfulness exercises.
  • Seek Support: If you’re feeling overwhelmed, don’t hesitate to reach out to Counseling Services on campus.

8. Time Management Techniques

Effective time management is a skill that can make or break your success during the second half of the semester. Consider implementing these time management techniques:

  • The Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break. This method can boost productivity and reduce burnout.
  • Time Blocking: Allocate specific time blocks for different tasks and stick to your schedule.
  • Eliminate Distractions: Identify common distractions and minimize or eliminate them while studying.
  • Use a Task Management System: Tools like Todoist or Microsoft To Do can help you organize tasks and stay on top of deadlines.

9. Seek Faculty Support

Your professors are valuable resources when it comes to understanding course material and getting clarification on assignments. Don’t hesitate to seek their support. Here’s how to make the most of your interactions with faculty:

  • Attend Office Hours: Most professors hold office hours during which you can ask questions, seek help, or discuss your progress in the course.
  • Participate Actively in Class: Engage in class discussions, ask questions, and show your interest in the subject matter.
  • Email Responsibly: When emailing your professors, be clear and concise in your inquiries, and always use a professional tone.

10. Stay Motivated

Maintaining motivation during the second half of the semester can be challenging, but it’s essential for your success. Try these strategies to stay motivated:

  • Visualize Success: Imagine achieving your academic and personal goals to boost motivation.
  • Break Tasks Into Smaller Steps: Divide larger assignments or projects into smaller, manageable tasks to prevent feeling overwhelmed.
  • Reward Yourself: Celebrate your achievements, whether big or small, to maintain a positive outlook.
  • Stay Connected to Your Passion: Remember why you chose your major or field of study in the first place and keep that passion alive.
  • Stay Accountable: Share your goals with a friend or roommate and hold each other accountable for staying on track.

11. Embrace Flexibility

While it’s essential to have a well-structured plan, remember that life can be unpredictable. Unexpected challenges and opportunities may arise. Be adaptable and open to adjusting your schedule and priorities as needed. Flexibility is a valuable skill that will serve you well not only during the second half of the semester but throughout your life.

12. Engage in Extracurricular Activities

Millersville University offers a wide range of extracurricular activities, clubs, and organizations. Getting involved in these activities not only enriches your college experience but also helps you manage stress and build a sense of community. Joining clubs related to your interests or career goals can be a fun and productive way to balance your academic life.

13. Reflect on Your Progress

As the semester progresses, regularly take the time to reflect on your progress. Evaluate the goals you’ve set and measure your achievements against them. Celebrate your successes, no matter how small, and use any setbacks as opportunities for growth and improvement.

14. Prepare for Midterms and Finals

Midterm and final exams are significant milestones during the second half of the semester. Start preparing well in advance to reduce the stress associated with these crucial assessments. Review your notes, seek help from professors or tutors if needed, and practice with past exams or sample questions.

15. Utilize Online Resources

In today’s digital age, you have access to a wealth of online resources that can enhance your learning experience. YouTube, Khan Academy, Coursera, and other online platforms offer tutorials and courses that can complement your classroom learning. Use these resources to gain a deeper understanding of your coursework or to explore new subjects.

16. Stay Connected with Family and Friends

Amidst the demands of college life, it’s important not to lose touch with your family and friends. Regularly check in with loved ones, either through calls, video chats, or visits if possible. Their support and encouragement can provide you with a sense of belonging and motivation.

17. Manage Stress

Stress is a natural part of college life, but it’s essential to manage it effectively. In addition to self-care practices, consider relaxation techniques like deep breathing, yoga, or mindfulness meditation. If stress becomes overwhelming, don’t hesitate to seek help from the university’s Counseling Services.

18. Plan for the Future

While your primary focus is on the current semester, it’s never too early to start planning for the future. Explore internship opportunities, research potential career paths, and connect with the university’s Career Services to prepare for life after graduation.

19. Lean on Your Support System

Your friends, roommates, and fellow students are also going through the challenges of the second half of the semester. Lean on each other for support, encouragement, and camaraderie. Study together, share your concerns, and celebrate your achievements as a team.

20. Celebrate Your Achievements

As you reach the end of the semester, take a moment to reflect on your journey. Recognize the hard work you’ve put in, the obstacles you’ve overcome, and the knowledge you’ve gained. Celebrate your achievements, whether it’s acing an exam, completing a challenging project, or simply surviving a tough week.

In conclusion, the second half of the semester at Millersville University is a time for growth, learning, and self-discovery. By implementing these strategies and maintaining a positive attitude, you can not only survive but thrive during this crucial period. Remember that every challenge you face is an opportunity to develop valuable skills and build a foundation for your future success.

Stay organized, stay motivated, and never hesitate to seek support when you need it. Your college experience is not just about earning a degree; it’s about becoming the best version of yourself and preparing for a bright future. Embrace the challenges, cherish the memories, and make the most of your time in college. You’ve got this!

Now, with a clear plan and a supportive community at your side, go forth and conquer the second half of the semester with confidence and determination. Good luck and may your hard work and dedication lead to great success in your academic journey.

*** Graphic by Scott M. Helfrich, Ed.D. 

Advice, Health & Wellness

Overcoming Distractions: Tips for Staying Productive at Home

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Working from home, or even taking classes online, has become the new norm since 2020. While many of us have adapted to this vast change, there still is a lot to learn about overcoming distractions and staying productive at home. Keep reading for my tips and tricks on how to stay motivated while working from home.

Create a designated workspace: Set up a dedicated workspace that is comfortable and free from distractions. This will help you maintain focus and productivity. While it can be tempting to convert your bed to a desk during the work day, this is a prime example of how a nap could sneak its way into a meeting.

Stick to a routine: Try to maintain a regular schedule, including regular working hours, breaks, and mealtimes. This will help you stay on track and avoid burnout. It is easy to take the leniency of being at home all day as opportunity to complete tasks at different times each day. Stick to a schedule though, and I promise your productivity will not falter.

Dress for success: While you do not need to dress as formally as you would for an office job, it can help to get dressed and groomed each day to signal to yourself that it is time to work. Staying in your pajamas is tempting, but to your mind you are not in work mode until you are changed and groomed.

Minimize distractions: Turn off your phone notifications, close unnecessary tabs on your computer, and let family members know when you are working so they don’t interrupt you. Without the watchful eye of leaders around, it can be tempting to take a quick TV break, but this makes it that much harder to get back on track with your work day.

Take breaks: It is important to take regular breaks throughout the day to avoid burnout and maintain focus. Get up and stretch, take a walk outside, or do some other form of physical activity to help refresh your mind. When you would normally take a bathroom break or converse with a coworker at the office, now take that time to be with yourself, away from work.

Communicate with your team: Make sure you stay in touch with your colleagues through email, chat, or video conferencing tools. This will help you stay connected and feel less isolated. This will also hold you accountable for completing tasks throughout the day.

Set boundaries: It can be easy to blur the line between work and personal time when you’re working from home. Set clear boundaries around when you are working and when you are off the clock to help maintain a healthy work-life balance. It is also acceptable to voice these boundaries to those you live with and those you work with.

Practice self-care: Working from home can be isolating, so it is important to take care of your mental health. Make time for activities that you enjoy and that help you relax, such as reading, listening to music, or taking a bath. I would especially recommend planning time to get out of your house, so you are not confined to the same four walls for days on end.

Working from home, or taking classes online, is not for everyone. It is important to acknowledge that. While these tips and tricks should help with keeping distractions at bay while working from home, there is no guarantee this is the lifestyle for you. Always take that into account and advocate for yourself and your personal needs.

__________________________________________________________________________ 

Gabrielle Krick is a senior Business Administration major with a concentration in Management and minor in Marketing at Millersville University. Her interests include human resources, social media marketing, and content marketing. When she graduates in May 2023, Gabby hopes to work for a large company’s human resources department, specifically representing minorities and the LGBTQ community. She hopes to either stay in the Lancaster, Pennsylvania area or move somewhere near Rehoboth, Delaware.  

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Health & Wellness, Student Life

ScreenU Alcohol Assessment

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Are you interested in learning more about how alcohol affects your life? It only takes 10 minutes! Research suggests that alcohol misuse impacts students at a variety of levels, from academic failure to delayed advancement, due to injury or student conduct issues. ScreenU Alcohol is an anonymous and confidential screening tool that will give you immediate unbiased feedback on your alcohol use and risk for experiencing negative consequences. It will also provide you with the community and campus resources and support needed for you to be successful academically and beyond.

If you are interested in taking the screening, please use the following link: https://app.screenu.org/screening/e1fc1344-ed6f-4b15-ac94-369675295e50 or scan the QR code with the camera on your mobile device. The screening with be open until Saturday, May 7, 2022 at 11:00 PM.

Advice, Health & Wellness, Resources

Managing Anxiety in Times of Change: An Interview With Sinclair Ceasar

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Sinclair Ceasar is a mental health speaker and educator whose mission is “to end mental stigma by helping people share their stories, explore their brokenness, and seek healing resources.” On Wednesday February 17, 2021, Sinclair spoke with the University Housing & Conference Services staff during a virtual staff development meeting about how to manage anxiety in times of change. During his presentation, he shared coping mechanisms for dealing with anxiety and advice on how to stay grounded.

About Sinclair: He has led content-rich workshops and programs at institutions and non-profit organizations around the country. He has years of professional experience as a higher education administrator, including within residential life, academic advising, and first year experience programming. He has been featured in the London Times, Essence Magazine, HuffPost, and Buzzfeed, and has partnered with global wellness brands like The Mighty and Shine Text.

The interview:

Q: Can you talk about “box breathing” and why it’s important?

Sinclair (S): Box breathing is a centering activity that can be used to manage stress and anxiety. Essentially, you inhale for three seconds, hold for four seconds, and exhale for five seconds – or do any variation of these numbers (1-2-3; 5-6-7; etc.). I’ve found it to be beneficial because focusing on my breath so intently takes my mind off my worries and pulls me from the panic spiral I might currently be experiencing. It’s a useful technique especially during times where the ground seems to constantly be shifting beneath us. Another helpful practice is to notice five objects in your current space whenever you’re feeling anxious. Similarly, this can help bring you to present time and feel much more relaxed.

Q: What is a “when/then habit” and how can people maintain one?

S: So this is adapted from the teachings of James Clear, who recently wrote the bestselling book, Atomic Habits. Essentially, you identify the habit you’d like to build, and you integrate it with unconscious habits you do each day. Say you pick up your phone when you wake up in the morning (unconscious habit), and you want to increase your water intake each day (habit goal). Then you’d practice drinking 10 oz. (measurable goal) of water when (time) you awake (action) in morning, then (reaction) you’re able to go on your phone (reward). To keep track of this, I recommend printing out a calendar, and crossing off each day you accomplish this goal. Try not to miss two days in a row.

Q: Why should people celebrate their small wins?

S: Because, we’re naturally inclined to focus on scarcity, deficits, failure, and danger. Taking a few minutes each week to identify how we’ve won (e.g. I woke up today; I tried my best on this test; I supported a friend even though I was exhausted) can boost our energy, pull us out of a rut, and remind us of hope.

Q: Do you have advice for people who are struggling to stay positive during difficult times?

S: Listen, it’s okay to not be okay. Sometimes, just getting to the next right thing, the next breath, is the best you can do. And, you know what, that’s more than enough. You will get through this.

Learn more about Sinclair and his message:

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Lydia Shaloka is a senior Business Administration major with a concentration in Marketing at Millersville University. Her interests include digital marketing, content marketing, and social media marketing.  When she graduates in May 2021, Lydia hopes to work for a digital marketing agency either in or near her hometown of Philadelphia, Pennsylvania or in Lancaster, Pennsylvania. 

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