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Counselor’s Corner
April is Alcohol Awareness Month Valerie Scarbrough, MSW, CADC How many people are aware that April is Alcohol Awareness Month? I bet many of you are pondering this new bit of information. The Great American Smoke-out is very well known, but the same cannot be said concerning Alcohol Awareness Month. Alcohol Awareness Month was established in 1987, to educate the public on alcoholism, alcohol issues and the effects that alcohol was having on the youth of our country. Can you go a whole weekend without alcohol? I can, and I challenge you to do so. Does the thought of doing so panic you? If you find that this will be a hard goal to accomplish, or the thought of attempting this goal is painful; there is help for you here on campus. If you cannot even fathom the thought of not drinking for an entire weekend, this is a sign that alcohol has too much control over your life. How about your roommate, partner, friend, or significant other? Is their drinking affecting your life? Are they keeping you up all night with their disruptive behaviors, inappropriate sexual behaviors, or general boundary violations; or are you losing sleep over worrying about them? This is a sign that alcohol has too much control over their life AND yours. According to the Core Alcohol and Drug Survey that was completed in the spring of 2006, the majority of UIS students in the last year have not experienced hangovers, poor test grades, housing problems, legal problems or assault problems due to alcohol usage. This is a sign that our campus has a healthy respect for alcohol usage when you compare it to other campuses that are notorious for their drinking exploits and the ramifications that follow due to alcohol usage. This is a sign that drinking is not an active sport among most UIS students. Binge drinking has been defined as consuming 5 or more drinks in a row per sitting for males and, for females, the number is 4. According to the National Council on Alcohol and Drug Dependence, 43% of college students report being a binge drinker. This question was asked in the Bi-annual Core Alcohol and Drug Survey of the entire student population during the spring 2006 semester. The majority of the students stated that they had not had five or more drinks per sitting in the last two weeks. This is a sign that most UIS students are not active binge drinkers. The UIS community is very fortunate that we have a Substance Abuse Task Force that is active in bringing alcohol-free events to the student population. The goal of the Task Force is to provide education and prevention to the student body, as well as the campus. Ninety-one percent of the freshmen and 59.8% of the general student body are aware that there are alcohol and drug policies on campus. Eighty-nine percent of the freshmen and 64 % of the general student body are concerned about prevention of drug and alcohol abuse on campus. BUT, 82.1% of the freshman class and 93.8% of the general student body are NOT actively involved in alcohol and drug prevention on campus. To me, this is a sign typical of many campuses, “I am concerned, but I am too busy.” Here is my challenge to you: if you are concerned about this campus in regard to alcohol and drug usage, join our Task Force. We usually meet on Thursday mornings in the Student Affairs Building. The Task Force would love to have more students on this committee to assist us in providing the prevention education and activities that you are seeking on this campus. The Counseling Center provides alcohol education and counseling which is available at no charge. All assistance and information is confidential. Also, if you would like further information about joining the Task Force, please call 206-7122. And again, I challenge you to go a weekend without drinking.
Mindful Eating: Relax Already and Dig In! By Dr. Alison Bess Do you often find yourself eating more food than you intended, then berating and criticizing yourself for doing so, especially when looking in a mirror? If the answer is yes, then you’re not alone. We live in a culture inundated with countless advertisements for three-course meals, “twice the meat,” value meals and huge portions of foods with extremely high fat and calorie content. At the same time, we’re also bombarded with advertisements for diet supplements, weight-loss programs, appetite suppressants, and clothes designed for “size 0” models. Those two conflicting messages together are enough to make anyone desperate and confused! So what to do? First, try to stop berating and criticizing yourself for your behavior. In her book Self-Nurture, Dr. Alice Domar, a psychologist specializing in mind-body medicine, emphasizes that it is far more destructive than beneficial to link self-esteem to weight and body size. Doing so can actually sabotage one’s efforts to engage in healthy eating and behavior. You may worry that turning off your inner critic means no longer holding yourself accountable. However, you can still set realistic goals and attempt to achieve them without punishing yourself. Stand back and non-judgmentally observe your thoughts and feelings related to eating, food and body image. One mental image you may find helpful is to imagine your thoughts as fish swimming through an aquarium; note specific features of your thoughts and feelings as they swim by, then let them go. You may need to slow down to do this. For instance, the next time you sit down to a meal, take some deep, slow breaths to help you focus, then begin eating. Notice how quickly or slowly you eat. Become aware of your feelings, thoughts and sensations. Notice your surroundings: are you in front of the TV or reading a book? Are you alone or with people? How big is your plate or portion? How do these factors affect your mood and experience? According to Dr. Brian Wansink, author of Mindless Eating: Why We Eat More Than We Think, factors such as the proximity or size of one’s bowl, plate or packaging make a tremendous difference in the amount of food the participants in his studies consumed. And here’s the disconcerting part – the participants typically had no idea how much they were eating. If you suspect you’re being influenced by these factors or find you’re rushing through eating your food, as many of us are prone to do, try paying more attention by slowing down. Absorb yourself in becoming aware of the aromas, textures, and tastes of the food. The first time you do this, you may want to try with something small but with intense flavor or aromas that are appealing to you, like an orange, a Hershey’s kiss or a small handful of nuts. You may be surprised. Let yourself experience the pleasure of the food you’re eating, without guilt or judgment. Another way to slow down is a small ritual, like a reflection or blessing. If you are religious, you may want to thank the form of the Divine most significant to you for providing or creating what you are about to partake. You could also reflect on the source of the food you are about to eat, starting from the plant or animal sources that gave their lives to sustain you, and the people involved in harvesting or butchering, preparing, and transporting the food. Or you could reflect on all the ways that the food you’re ingesting is benefiting or nourishing your body, such as carbohydrates giving you energy, fiber helping your digestion, or antioxidants or other nutrients helping your body fight off disease more efficiently. And if increasing the nutritional value and health benefits of what you eat is important to you, try making it fun! Pick a healthy ingredient that seems obscure or mysterious to you, find a recipe with that ingredient in it or a restaurant that serves it, and give it a try. There are probably all kinds of whole grains, fruits, vegetables or types of cuisine you’ve never heard of or tried, so experiment. Try a variety of flavors, textures and colors. Make healthy food an adventure, not a punishment. Remember, go easy on yourself as you learn and experiment. Relax and enjoy! Note: February 25-March 3 is National Eating Disorders Awareness Month. To commemorate that event, you are invited to see the documentary film about gay men with eating disorders, “Do I Look Fat?”on Tuesday, February 27, 2007, at 7 p.m. in PAC F. The filmmaker, Travis Mathews, will speak after the showing. If you or someone you know is struggling with disordered eating, please contact the UIS Counseling Center at 217-206-7122 for information about individual therapy or to find out more about the Make Peace With Food group for people who struggle with eating and body image issues.
Depression
Depression is a serious medical condition. Contrary to popular belief, depression is not something that you can “snap out of” or something that is “just in your head.” Signs and symptoms of depression include a persistent sad or anxious mood, feelings of hopelessness and pessimism, feelings of guilt, helplessness, or worthlessness, and a loss of interest or pleasure in hobbies and/or activities that were once enjoyed (NIMH, 2006). Other symptoms may include decreased energy and fatigue, difficulty remembering, a change in appetite (including significant weight gain or weight loss), difficulty concentrating, insomnia or oversleeping, thoughts of suicide, irritability, headaches, and chronic pain. Depressive illnesses are not moments of sadness or blue periods; rather depression is a condition where a feeling of sadness and unhappiness can last months and even years. Depression can affect appetite or sleep and affect your mood and thoughts (NIMH, 2006). Depression is quite common and nothing to be ashamed about. In fact, in a given year 20.9 million adults suffer from a depressive illness. The sad truth is that few of the 20.9 million people affected by depression seek treatment. Even the most severe depression can be treated. Depression is not a sign of weakness and may not be able to be overcome simply by trying to “pull it together” (NIMH, 2006) Depression can be hereditary, but it can also occur in families who have no prior history of depression. Women are twice as likely to have depression as men and they are prone to depression after they give birth to a baby. Brooke Shields revealed in the media that she struggled with post partum depression and helped get the word out that depression can happen to anyone (NIMH, 2006). Depression can also be triggered by situational stressors. If you suspect you might be depressed or if anyone you know is struggling with depression, please feel free to visit the UIS Counseling Center, located in HRB 64 or call the center at: 217/206-7122
National Women’s History Month By Valerie Scarbrough Carrie Nation was one of the first women to become active in the Temperance Movement in the late 1800s-early 1900s. Her first husband had been an alcoholic who died at the age of 29 from alcoholism, leaving Carrie who was 21 at that time, and the mother of an infant daughter. His death and Carrie’s “divine calling” led her to smashing saloons all over the country. From 1900 to 1910, Carrie was arrested 30 times for destroying saloons with her hatchet. Carrie stood nearly 6 foot tall and weighed around 180 pounds and wielded a powerful swing. She was known for the phrase, “smash, ladies, smash.” Carrie became a member of the Women’s Christian Temperance Union, which later on took on societal issues such as health, hygiene, prison reform, and world peace.
It is my belief that people do not make positive changes in their life if you are mentally beating them down, (today’s version of the hatchet). Positive changes come with positive reinforcement, education, and knowledge. Are you concerned about your alcohol consumption? Are you concerned about someone else’s usage of alcohol? April is Alcohol Awareness Month. The Counseling Center conducts an alcohol screening in April each year. I am located in the Human Relations Building, room 64, if you just want to stop by and obtain more information concerning alcoholism or substance abuse. I promise, I don’t have a hatchet.
A Tribute to Cameron Dean, Psy.D. The Counselor’s Corner column originated in the fall of 2000 when Cameron Dean, a newly hired Clinical Counselor at the UIS Counseling Center, wanted to reach out to students by writing a column that covered psychological issues of interest to UIS students. He also wanted to ensure that students were aware of the counseling services that are available on campus and to make it easier for them to take those first steps toward getting help. Cameron Dean passed away on September 1, 2005, after an extended battle with cancer. Throughout his time at the UIS Counseling Center, Cameron sought to help students by counseling them through their difficult times. He inspired students to look beyond their difficult circumstances and helped them obtain a different perspective, a more positive outlook on their life situations. He modeled this approach by overcoming so many of the obstacles he faced with his blindness. Together with his guide dog, Zach, Cameron accomplished a lot and made a difference in many people’s lives. His Counselor’s Corner articles addressed the daily struggles of college students with titles such as “How to be Your Own Best Friend!” and “You Deserve a Break Today!” As the column grew, Cameron lined up other Center staff to write articles for the Counselor’s Corner. For those of you who may have missed Dr. Dean’s column or would like to revisit his encouraging words, you can read some of his columns on the Counseling Center web site at www.uis.edu/counselingcenter/counselorsCorner.htm. We will carry on the work that Cameron started, by continuing the Counselor’s Corner.
Choose to Live a Sober Life Do you believe that women are at-risk for alcohol’s effects? Well believe it! The National Institute on Alcohol Abuse and Alcoholism reports that women achieve higher concentrations of alcohol in the blood and become more impaired than men after drinking equivalent amounts of alcohol. Also, alcohol use plays a huge role in many acquaintance rapes. Are You Talking to Me? If you do not drink heavily, you may quickly assume that this issue doesn’t concern you. However, do you realize that just a small amount of alcohol may put you in the drunk-driver category? And since each person metabolizes alcohol differently, any amount of alcohol can impair judgment and affect critical driving skills, with fatal outcomes. What Can I Do? Although firmer laws and lower BAC limits may help reduce the number of alcohol related collisions and fatalities, the most effective prevention is in you. Restraining yourself from driving drunk could save your life as well as the lives of others who may become innocent victims. In addition to restraining yourself, lead by example and:
Remember, driving sober is the only way to truly enjoy the benefits of driving. Driving sober allows you to maintain control over your life, and brings wisdom in knowing that you are doing everything in your power to reduce the risk of injuring yourself and others. Those who injure innocent victims as a result of drinking and driving, have a lifetime to regret their irresponsible decision. Source: National Institute on Alcohol Abuse and Alcoholism. (2005). Retrieved from http://www.niaaa.nih.gov/
Great American Smokeout EVERY DAY there are 2001 smoking related deaths in the United States. That is like losing almost our entire undergraduate population at UIS every day. We’ve all heard about the horrible risks of smoking, the long-term effects of what it can do (cancer, heart disease, pneumonia, emphysema). So why are there still 45 million smokers in America? Because quitting is really, really hard. Nicotine is the evil, highly addictive drug lurking in cigarettes and tobacco and the reason it is so difficult to quit smoking and stay a non-smoker. Nicotine is as addictive as heroin or cocaine. It affects many body systems such as heart and blood vessels, hormones, metabolism, and the brain. When you first take a puff of that cigarette, nicotine goes through the lungs and quickly makes its way through your bloodstream. Nicotine depresses the nervous system which means it takes longer for your neurons to talk to each other. Therefore, you may feel stimulated, but your brain functioning will actually be slowed down. It increases heart rate, constricts your blood vessels, and makes you take rapid, shallow breaths. After prolonged use, the body becomes tolerant of nicotine, meaning it takes more and more of the drug in order to get the desired effect. When nicotine use is discontinued, withdrawal symptoms occur. These symptoms include: depression, dizziness, frustration and anger, irritability, trouble sleeping, trouble concentrating, restlessness, headache, tiredness, and increased appetite. Often these symptoms are why smokers go back to smoking. But you can quit and maintain a non-smoker lifestyle! There are many benefits to quitting smoking. Your heart rate will decrease, blood pressure will drop, you decrease your risk of many, many types of cancer (i.e. lung, pharynx, larynx, mouth, gums, bladder, kidney, pancreas, and liver just to name a few), your risk of heart disease, stroke, and infections of the lungs are decreased significantly. Also, you reduce your risk for pre-mature aging, yellowing of the skin and fingernails, bad breath, stained teeth, gum disease, and an overall bad smell. When you quit smoking, food begins to taste better, your sense of smell returns, and you do not get out of breath so easily doing daily activities. Not to mention the large amount of money you save from not buying cigarettes. Plus, you are saving the people around you by reducing their risks associated with second-hand smoke. Many smokers will try to quit and relapse, but there is still hope! It’s ok to relapse, but you have to keep trying. There is help available for those that are ready to quit. Whether it be counseling, calling a quitline, or relying on the support of friends and family, you can do it! Here are the key points to remember when developing a plan for quitting smoking: First, make the conscious decision to quit, second, set a quit date (why not the Great American Smokeout, November 17th), develop a plan for dealing with withdrawal symptoms, and maintain your non-smoking lifestyle. In order to help many people quit smoking, the American Cancer Society developed the Great American Smokeout. It takes place the third Thursday in November every year. This year it falls on Thursday, November 17th. The Great American Smokeout is an opportunity for smokers to stop smoking for one day and hopefully quit forever. For more information on the Great American Smokeout see the Counseling Center’s display table in the PAC all week long (November 14th -18th). Also, for more information on quitting smoking visit the American Cancer Society’s web site at www.cancer.org, stop by the Counseling Center in HRB 64 or call at 206-7122. Remember “Today, you don’t have to become a statistic. Today, you can decide to quit smoking.” (American Cancer Society, 2005).
Diversity = Variety Diversity equals variety and it doesn't take much looking around to see that America is a diverse land of many people with different ethnicities,religions, beliefs, and languages. You can see this on a college campus, at the mall, on TV, or just by visiting various neighborhoods. This diversity has been a key ingredient of American culture since its very beginning as a nation, and even before with the hundreds of Native American groups who lived across the land. In fact, much of America's power, creativity, and vitality come from this diversity. We all probably know many people who have something that sets them apart from the norm. All of these people have feelings and deserve to feel accepted for who they are. Everyone has something to offer, even if it's something unexpected, like a new hair cut or a new way of dressing. The more we learn about people, the more likely we are to realize that the myths and stereotypes we hear are unjust and not true. Each and every one of us has our own experiences and personal beliefs. No one in the world is exactly alike. Do you have to agree with people to respect their right to have an opinion? No. But people with differing views and opinions can respect each other's right to differ. No one is required to like the same music, practice the same religion, or even agree with someone else’s sexual preference. However, being willing to learn about these differences is a vital part of growing and learning new things. Being open to seeing new things and learning about other people without negatively prejudging them is a form of tolerance. But does tolerance mean that all behaviors have to be accepted? No, of course not. On the contrary, behaviors that disrespect or harm others should not be tolerated. Respect is about accepting people for who they are, for their best selves, not about accepting bad behavior. If peace is the goal, then tolerance is the method! Tolerance is a powerful, but often-misunderstood value. Ways to promote tolerance and respect include:
Remember, when we learn about and respect differences, we not only get to experience more of the world, we also open ourselves up to more opportunities. That's because great jobs and career opportunities are going to the people who are comfortable working in a world that is becoming increasingly diverse. The Member States of the United Nations Educational, Scientific and Cultural Organizations (UNESCO) proclaimed 1995 as the "Year for Tolerance." As we reflect on the value of tolerance, the Director General's words help us to realize why we must promote this value: "Tolerance is not concession, not indifference. Tolerance is the knowledge of the other. It is mutual respect through mutual understanding. Let's throw out the old myths and take up the results of current research. Man is not violent by nature. Intolerance is not ' in our genes.' Fear and ignorance are the root causes of intolerance, and its patterns can be imprinted on the human psyche from an early age." Source: United Nations Educational, Scientific and Cultural Organizations. (2005). Retrieved from www.unesco.org/shs
COLLEGE DAYS!! It is time to begin a new year at UIS!For many of you it is returning to something that is very familiar and for some it is a new experience.The result of this time is highly dependent on your perspective.It is a period of intense didactic learning, social and personal development. There will be numerous opportunities for you to be involved in intense didactic learning. There will be textbooks to read, studying for tests, research on specific topics and papers to write. These are some ways of expanding your mind while at UIS. However, there are other opportunities for you to expand your horizons at UIS.You will have the opportunity to meet new and different people in your classes, clubs/organizations and at other UIS activities.You may encounter many new philosophies and ideas about the world, your community and yourself. It is also a time of personal development.It is a time one reevaluates many things about him-/herself.This is an opportunity to clarify personal values, beliefs and goals. There are several offices located on the UIS campus to assist students with a variety of issues including the Counseling Center, which assists students with social and personal issues.The Counseling Center is staffed with trained professionals to assist you.It is a service to any UIS student without cost to the student.The Counseling Center is located at HRB 64 and is open from 8:30 to 5:00 Monday through Friday.You can telephone the Counseling Center at 217-206-7122.
"Some of the BEST YEARS OF YOUR LIFE” Have you heard the statement, “College…the best years of your life?” I agree. College can be fun and exciting. It is a time for learning, meeting new people, being introduced to new ideas and philosophies, participating in clubs and organizations, and pursuing your personal dreams or goals. Clearly, a lot more than academic learning takes place at college. It’s also a time of social and personal growth. So, you may be wondering, “How do I access all these things?” Since academic learning is the primary focus of colleges, it will not be hard to access mental stimulation. However, the pursuit of social time and personal growth may require you to be more proactive. Social time may take several forms. It could be hanging out with friends or joining a club or organization. It affords an opportunity to exchange new ideas, different philosophies, or just relaxing with others just like you. Personal growth means an individual’s emotional well-being and current functioning. A person’s emotional well-being can influence their experience, attitudes and opinions.It involves being willing to integrate your new experiences and perspectives into a healthier self-concept. In addition to focusing on academics, social time and personal growth, you may be juggling family/relationship responsibilities, work and a commute. The stress associated with these demands can sometimes seem overwhelming. Fortunately, there is a place on campus where one can talk with someone about these things. The Counseling Center staff consists of professionals trained to assist students with a variety of issues. These include depression, anxiety/stress, relationship concerns, eating disorders, substance abuse, suicidal ideation, or other of the many personal issues which are listed on the Counseling Center’s web page. The Center provides both individual and group counseling. This fall, for instance, we will offer two groups, one on parenting and one on relationships. Some commonly asked questions about the Counseling Center include, “Who can access these services?” Currently enrolled UIS students and UIS staff and faculty can obtain counseling services at no charge. “Who knows that I am receiving counseling services?” These services are confidential and your professors, family, friends, or others cannot receive information about you without your written consent. Exceptions to confidentiality may be necessary if you have serious intentions of harming yourself or someone else, or in cases of child or elder abuse. In these instances, the Counseling Center staff would have an obligation to protect you or others from harm. If you have any questions about our services or need our help, you can call the Counseling Center at 217/206-7122. The Counseling Center is located in the Building HRB, Room 64. Enjoy your college years. Remember, they are some of the best years of your life! It has been my experience that there are plenty more great years to follow.
Semester Blues Many of you have started settling into the routine of classes.It is the time of the semester that first tests or papers are due.This is in addition to everything else that consumes your time such as clubs, organizations, work, relationships and family.It is a stressful time for many valid reasons. So, how are you doing with this stressful time?It is common for many of us to feel “blue, sad or overwhelmed” for a short period of time, but I am concerned that you may be feeling more than just feeling blue, sad or overwhelmed! One out of five people are depressed at sometime during their life and one out of twenty people will have an episode of depression every year.The chances are increased for some of us who may have a personal or family history of depression. Depression may also be caused by chemical and environmental factors. Many of us try to cope with depression on our own.Some of the positive ways to cope are by exercising, avoiding depressants like alcohol or marijuana and reevaluating any negative thoughts or feelings we may have that are adding to the depression.It is important to remember depression is not your fault and it can be treated. What are some of the signs or symptoms of depression?Some of the signs/symptoms are listed below:
This is not an exhaustive list of the variety of signs/symptoms of depression, but these are the main points to consider.If you may be experiencing any of these signs/symptoms, it would be a good idea to be assessed for depression. Any UIS student, faculty member or staff could be assess for depression at the Counseling Center at any time. However, there is a specific Depression Screening Day scheduled at the Counseling Center on Wednesday October 10th.
How to be Your Own Best Friend! It is the beginning of a new semester and a new Year. Many of us may have made New Year’s resolutions or promises to ourselves about trying things differently this year. It’s a great time of the year to examine your self concept. Our tendency is to gravitate toward ways of thinking about ourselves that have been discussed, modeled or taught to us in the past. However, the manner in which we go about self-evaluation has not always been positive. As a result of our earlier learning, we may be critical of ourselves in negative ways. I advocate a New Year’s resolution about changing this type of self criticism and being kinder to yourself. Whenever we find ourselves being especially self critical, we might think about how we would react to a friend who had done the same thing. Would you be able to examine the situation and circumstances rationally and realistically? Would you be able to forgive them for being human and making mistakes? These are difficult questions to ask yourself. However, in your attempt to be kinder and friendlier to yourself, they are questions that warrant being asked. It is recommended you practice these questions daily during the year. There is also a place on campus that can assist you in asking these questions and having a different perspective about things.
Self-Esteem: How To Get It and Keep It Have you ever had family, friends or teachers say unpleasant things to you? Have you failed at something you have tried to accomplish, or felt as if you can’t do anything right? If you answered "yes" to any of these questions, please know that you are not alone. Everyone, at some point in his/her life, has encountered one or more of these situations. When a situation like this occurs, it may influence the development of your self-esteem. Self-esteem can be defined as the way we feel about and value ourselves. We all have some form of self-esteem, whether it is positive or negative, high or low. Positive or high self-esteem helps us accomplish our goals and assists us in coping with life’s challenges. If you have positive self-esteem, you have confidence in your abilities; you are not afraid to try new things. What others say or think about you does not easily affect you; you are well aware that other people’s opinions are not always right. If you have high self-esteem, you realize that life is not always fair and that you may make many mistakes trying to fulfill goals you have set for yourself, learning from your mistakes. You feel successful and good about yourself. Negative or low self-esteem may make it more difficult for some people to feel successful in school, at work, and in relationships. If you suffer from negative self-esteem, you generally do not feel good about yourself or your abilities. You may feel that you are a bad person and may not have many friends. You may be likely to accept other people’s opinions without questioning their validity. It may be difficult for you to attain the goals you have set, resulting in an increased sense of failure. You may have a constant feeling that nothing that you do is right. Developing self-esteem is a life-long process; it begins in childhood and evolves through adulthood. There are many people in your life that may contribute to the development of your self-esteem, such as: family, friends, teachers, co-workers, and acquaintances. These people are sending you messages and opinions (some are good and some are bad) but the decision to accept them or not is yours. Self-esteem is also formed through your successes and failures. Here too, you have a choice of how to react; you can accept failure and try harder next time or dwell on the fact that a mistake was made and give up. Developing self-esteem is a continual process. Fortunately, there are ways you can increase your self-esteem. Starting with the thinking process, you must think positively, especially when trying to attain personal goals. When setting a goal, it is important for you to set goals that are high but still attainable. It is important that you understand that no one is perfect and everyone makes mistakes. To increase your self-esteem, you must accept the mistake, learn from it, and strive harder in the future. Success in achieving a goal is a fabulous feat that should be rewarded; take the time to do something you really enjoy. Finally, it is important to remember that people will have their own opinions and ideas about you which may or may not always be true. Evaluate others’ opinions and choose whether to reject or accept them. The power is held within you. Self-esteem comes from within ourselves. Each of us holds the power to increase our self-esteem. Positive self-esteem is attainable. When achieved, it will allow you to feel good about yourself and have a high quality of life filled with successful relationships.
You Deserve a Break Today! A ‘break’ can have several meanings, but the common themes are to have fun, relax, and be safe. Break time may take the form of a trip south to relax by the ocean during the day and to further unwind in the evening at restaurants/clubs. However, even though most of us are not taking trips South for the week, we are still entitled to relax. How this is possible without physically getting away from everything? There are relaxation techniques available for everyone. The steps of these relaxation techniques do not require you to get into contorted positions or to chant mantras. A person is able to tailor these techniques to their individual lifestyle which can be used anytime and anywhere. Here are some good techniques to learn:
These techniques become easier with practice, and soon they will become natural to you.If they are difficult the first few times you practice them, please, keep trying. Enjoy the whole experience and sense of being relaxed for as long as you are able. A mental trip to a relaxing place is great therapy even when you are unable to physically travel there. Other things to remember about Spring Break are having fun and being safe. I think you probably know how to have fun. However, there can be dangers:many times having fun or unwinding includes the use of substances. The Counseling Center staff and the Substance Abuse Task Force is concerned about your safety. We urge you to think before doing anything irresponsible. |
