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Category: Health and well being

Halloween Safety Tips – 2022

Halloween Safety Tips

Halloween is a fun time, but it is important to be vigilant about your personal safety. There are many things to consider to ensure your well-being and that of our UW community.

The UW Police Department has shared the following tips on staying safe on Halloween:

  • If you walk alone be alert of your surroundings at all times. Call Nightwalk at 685-WALK for a campus escort!
  • Whether walking alone or in a group, try to avoid dark or poorly-lit areas whenever possible.
  • Watch out for your friends and others, whether outside or at a party – be aware of your friends’ whereabouts and try not to leave them unattended.
  • If you have a drink, know where it is coming, how much alcohol it contains, and do not leave it unattended.
  • Avoid playing pranks (particularly on strangers) that can be perceived as threatening.
  • Trust your instincts – if something doesn’t feel right, get yourself out of the situation as soon as possible.
  • Always carry your phone with you and don’t hesitate to call 911 to report suspicious or criminal activity.
  • The U.S. Drug Enforcement Administration is warning that brightly colored fentanyl and fentanyl pills known as rainbow fentanyl may look like candy. If you encounter fentanyl in any form, do not handle it.
  • Please be safe!

Wishing you a safe and Happy Halloween!

UW Centralized Wellness Website Launches

Two students sitting and talking on the HUB lawn

Nothing is more important than our students’ health and emotional well-being. And yet, the prevalence of mental health concerns among college students is rising dramatically. UW is no exception, which is why the UW Division of Student Life has led a multi-year collaborative effort to increase access to timely help and critical resources through a single, streamlined online student wellness portal.

The Husky Health and Well-Being website recently launched, and will welcome students back to campus in fall 2019 with unprecedented access to a host of key resources and information. The website connects the work of the Counseling Center, Hall Health, LiveWell, the Resilience Lab, SafeCampus, UW Recreation, and other stakeholders around campus.

Meeting an Urgent Demand

The need for proactive measures to support student mental health is significant and well-documented. The American College Health Association reported in 2018 that approximately 40% of undergraduates have felt severely depressed in the last year, and according to the American Psychological Association, “America’s youngest adults are most likely of all generations to report poor mental health.”

The University of Washington community is confronting the same challenges. The UW Counseling Center recorded a 70% increase in the number of calls to the crisis counselor in fall 2018 compared to the same period the previous year. In a recent survey administered to students who left UW prior to degree completion, 54% of respondents reported that they withdrew due to “personal and well-being reasons.”

The University of Washington provides a wide range of tremendous programs and services supporting student health and wellness, including drop-in counseling, longer-term support, and an array of other wellness, resilience, and safety resources that support students’ mental and physical well-being. However, student feedback has indicated that the full range of these resources is not always known or easy to find.

Project Origins

The idea of a centralized wellness website originated from the Student Well-Being Collaborative (SWBC), a monthly convening of more than 40 staff, faculty, and students with a focus on, “How can we work together better to…

  • support student mental health and well-being?”
  • increase student access and awareness of resources?”
  • improve and align messages about health and well-being?”

Through deliberation across disciplines and stakeholder groups, the SWBC developed a vision for a website that centralizes student health-related services at UW Seattle to make resources more accessible to students.

Centering Student Needs and Voices

HHWB Student Website Design Activity

From the beginning, Husky Health and Well-Being has prioritized hearing and meeting the real needs of students. The website’s initial concept was drafted by a team of undergraduates in UW’s Human-Centered Design and Engineering (HCDE) program as a capstone project, which included extensive design, usability testing, and surveying more than 700 students.

Student feedback included:

“Everyone has their own website and links. They’re not all connected in an easy to navigate way.”

“Too many websites from different departments. It’s hard to find pages without going through a rabbit hole.”

“It’s hard to figure out which services do what and if they are free/clinical.”

“Finding the right office and specific resources can be very confusing due to different activities falling under different departments. A centralized way to search for general health activities and on campus counseling would make finding assistance much easier.”

Bringing Husky Health Together

The Husky Health and Well-Being site streamlines the process of navigating UW’s breadth of offerings by surfacing the information and services that students need and want most. It also provides one-click access to crisis-related information on all pages, as well as contextual resources throughout the site.

A collaboration to its core, the project has been (and will continue to be) carried out in close coordination with student-led health initiatives and registered student organizations. The website is also designed with particular attention to accessibility and inclusivity for students of a variety of backgrounds, abilities, and life experiences.

Husky Health and Well-Being is foundational to UW Student Life’s efforts to create a more integrated and holistic continuum of care at the University, and to promote awareness, acceptance, and access for all students with regard to mental health and well-being.

For more information, contact Megan Kennedy, Special Assistant to the Vice President for Student Life, at meganken@uw.edu or 206-221-5215.

Easy Ways to Practice Self Love this Valentine’s Day

Students in Red Square with ValentinesValentine’s Day is known for a lot of things—roses and chocolate, to name just a few. It’s a day to celebrate significant others, family, and friends, but it’s also a great opportunity to remind yourself to practice some self-love as well. With the gloom of winter weather, the stress of midterms season, and finals seemingly right around the corner, there’s never been a better time to take a little better care of yourself. Not sure where to begin? Try starting with a few of these ideas.

Detox your social media feeds

Social media has been the center of a lot of controversy lately; love it or hate it, comparison culture, FOMO, and the pressure to make your life appear perfect are undeniably issues of our generation. If your own feed is triggering any feelings of stress or anxiety, it might be time to take a look at who you’re following or what posts show up while you scroll. Unfollowing or unfriending someone might feel awkward, especially if they’re a friend, so instead try just muting some Instagram stories or unfollowing people on Facebook so their posts won’t pop up every time you open those apps. Not only will this help stop comparison culture, you might even cut down on daily time you spend on social media since you’re not wading through content that you’re not interested in.

Check your caffeine habits

I know, I know—this can seem impossible at best, and blasphemous at worst. Whether you’re brewing your own coffee at home, stopping by a campus Starbucks, or using energy drinks to get an extra boost, caffeine can seem like a necessity just to get it all done. However, too much caffeine can mimic anxiety symptoms like nervousness or a racing heartbeat. If you’re already stressed, that’s the last thing you need—not to mention it can wreak havoc on your sleep habits. Check in on whether you’re drinking those 2 or 3+ cups a day out of necessity or habit. Do you really need the caffeine boost or do you just like the taste? The cozy feeling of a hot beverage on a cold day? Think about trying decaf after lunch or branching out to try matcha or chai.

Stretch

After hours of class, group project meetings, and studying, it’s no surprise if you feel stiff or sore at the end of the day. Taking ten or fifteen minutes to stretch can help shake off that tension and leave you feeling infinitely more relaxed. Not only will you be less tense, but it can lead to better posture and even better sleep.

Students Relaxing in Red Square

Schedule something you’ll look forward to

Some weeks are rougher than others, and these mid-quarter, dead-of-winter weeks can feel like the roughest of all. One of the best ways to motivate yourself to make it through the endless grind is putting something on your calendar you can look forward to. A bright spot you know is coming up in the future will make the Ode study sessions in the present just a little more bearable. Commitment is key—book a spin class in advance online, get movie tickets, or make plans with a friend to go to Volunteer Park. Accountability will mean you actually take time off from studying, working, or, let’s be honest, even just re-watching Parks & Rec on Netflix for the umpteenth time.

Say no to something

After the last tip this might seem a little counterintuitive, but having time to say yes to things you love usually means having to say no to something else. If your Google Calendar is starting to look like a rainbow kaleidoscope of colors, appointments, and commitments, maybe it’s time to create a little white space—literally and figuratively. Everyone needs to unwind every now and then, and that free time can free up some mental space as well.

Make a go-to playlist

We all have certain songs that always make us feel better, so why not put them all in one place for when a bad day or a late afternoon slump hits? Throw anything on there that always puts you in a good mood—upbeat jams that always make you feel better, any soundtracks that hype you up, or even some middle school throwbacks. A better day is only some headphones and a push of a button away.

Valentine’s Day might be just a day in February, but these are habits you can carry throughout the year to make getting through those classes and extracurriculars just a little easier.

Hannah headshot

Student Life blogger Hannah M. is a UW senior studying Marketing and English who is also involved with the American Marketing Association and Her Campus UW. When not pitching, writing or editing blog posts for UWSL, you’re likely to find her making PowerPoint presentations for a case competition or ordering a vanilla latte on the Ave. To suggest a topic for the UWSL blog, email dawglife@uw.edu.

12 New (School) Year Resolutions

January may be the most popular time to take on a new project or goal, but for those of us still in school, September seems like a whole new year, too. Why wait until 2019 to start on some resolutions? Here are a few ideas to choose from, or to inspire your own resolutions.

Find some new study spots

UW’s campus is so large that it’s easy to get stuck in your own bubble—I know I spent 95 percent of my freshman year in the same three buildings (one of which was my dorm). But break out of your location rut and go exploring—studies show that studying in multiple different locations can actually improve your recall, helping you ace that midterm you’ve been dreading. A few recommendations to get you started:

  • The Gallagher Law Library, when you absolutely need some peace and quiet
  • The Allen Library skybridge, for flashcards with a birds-eye view of campus
  • Gould Hall’s 1st floor, to enjoy some rare PNW natural light and a little café background noise while grinding away
  • Padelford Hall, for comfy couches tucked into corners—Padelford is such a maze, odds are slim that anyone will even walk by, let alone bother you.

Use UW Scout to find the perfect spot for you!

Soak up some on-campus entertainment

Obsessed with Netflix’s comedy specials? Try a Friday night show by The Collective, UW’s theatre improv group! If you live for drama (the onstage kind), keep an eye out for performances by the Undergraduate Theatre Society, Stage Notes, and the UW School of Drama. More musical? Why not check out a concert by UW Chorale, our student Symphony Orchestra, or one of UW’s many a capella groups?

Take care of yourself

The college student stereotype can be a little bleak—stressed, sleep-deprived, and feeling way too busy. But being exhausted and over-scheduled isn’t a badge of honor, it’s a sign you need to practice some serious self-care. This looks different for everyone, whether that’s regular yoga classes, curling up with a book, or even just taking the time to make home-cooked meals. I know it might seem like there just aren’t enough hours in the day to finish your to-do list, let alone practice self-care, but running on empty is just going to make things harder in the long run. When you’re rested and refreshed, you’ll be faster and more efficient so you can check off that to-do list and spend the time you saved enjoying some well-deserved rest and relaxation.

Visit the Career & Internship Center

Whether you’re searching for your first internship or your first job, the whole process can feel overwhelming. Luckily, as a UW student you’ve got a whole team of people whose literal jobs are to help you succeed! Located on the first floor of Mary Gates Hall, the Career & Internship Center offers a huge variety of resources for wherever you are in your career journey. Take advantage of…

 

Start spending smart

We might all be broke college students for now, but it’s probably time to start being a little more fiscally responsible before we’re out in the real world. Those late-night Dick’s runs and early-morning Starbucks runs add up more quickly than you think, so step one is just tracking your spending. (You might be surprised with the final number.) Also start thinking about budgeting, committing a certain percentage to your savings each month, or—yikes—saving for retirement. If nothing else, don’t forget to ask stores and restaurants if they have a student discount! Take advantage of them while you can—we won’t have our Husky Cards forever.

Let go of FOMO

A deluge of Instagram Stories, Facebook event RSVPs, and push notifications make it easy to feel like there’s always something better going on somewhere else—or at the very least, like there’s somewhere else you should be. But at the end of the day, the fear of missing out is nothing but exhausting, and odds are you’re not actually missing anything life-changing. We’re constantly told that college is only four years, so we should enjoy it as much as we can while it lasts; I’d like to add that you should enjoy those four years where and how you want.

Get out of your comfort zone

A little scary? Sure. Worth it? Absolutely. Humans are creatures of habit, but don’t be afraid to switch it up and try something totally new. It might be nerve-wracking, but it’s also exciting, and who knows? You might just discover something you love. This could be anything from ordering something totally different at your favorite restaurant, taking a drop-in hip hop class, starting a blog, or training for a 5K.

Visit the Henry Art Gallery & the Burke Museum

Not only are the Henry and the Burke perfect places to soak in some art and history—they’re right in our own backyard and, best of all, free with your Husky Card! Stay dry on a drizzly afternoon and enjoy the Henry’s rotating exhibits, or take a break after a long week by traveling back in time at the Burke. (My personal favorite is the Skyspace at the Henry, arguably the most ‘zen’ place on campus.) Both places also have cozy coffee shops where you can duck in for a latte or scone afterward.

Speak up in class

Instead of casually avoiding your professor’s gaze when she asks a question in class (we’ve all been there), why not take a deep breath and throw out some thoughts on the assigned reading? Even if it’s just a small class, speaking up can feel intimidating, but it can help you engage more with the material, boost your participation grade, and make a positive impression on your professor—especially important if they’re teaching in your major. Don’t stress about coming up with the most insightful, groundbreaking commentary the class has ever heard! They’ll probably just be glad someone was brave enough to be the first to talk.

Try the UW Food trucks

Not an #ad, I promise. Yes, the loss of the HUB Subway was a tragedy, but the UW Food Trucks are unsung heroes of the campus food scene. The endless lines at lunch hour speak for themselves—try to go between passing periods to skip the long wait. Hot Dawgs and Motosurf are always parked in Red Square, but the Sunrise Griddle food truck travels around campus—I recommend turning on Twitter alerts for @uwstreetfood so you always know where to find some avocado toast. (I definitely have.)

Practice gratitude

It sounds cheesy, but focusing on things in your life you’re grateful for actually helps your mental health. It doesn’t have to be a full-on gratitude journal—start small by making a note on your phone with 3 good things that happened that day or downloading a free gratitude app. Finding these bright spots in your week can shift your whole outlook for the better—even when the weather is awful and midterms are upon us.

Use your time more wisely

It wouldn’t be a true resolutions roundup without at least one stretch goal, right? Procrastination is a bad habit every student struggles with, and every student agrees their life would be better without. A few tips for fighting procrastination:

  • Make a time log—the results might surprise you! Doing this can help you identify what your major timesucks are (Instagram, anyone?) and
  • Time block it out. Batch similar tasks together, like a bunch of emails you have to send, packages you need to mail, or calls you’ve got to make! Getting all of them done at once will save tons of time.
  • Look for unused pockets of time. Bussing from West Campus to UVille? Whip out your Quizlet app and start studying for that upcoming quiz. Catching up on your favorite show? Use the commercials to proofread your latest essay.

Whether you pick one of the resolutions above, or decide to make a few of your own, remember that small changes can make a huge difference! Practicing a little more self-care, booking a career coaching appointment, or finding a new favorite library could help make this your best school year yet.

Amid a million deadlines and finals looming next month, don’t forget to take a moment to remember everything you appreciate in life. After all, sometimes it’s the little things that matter most.

Hannah headshot

Student Life blogger Hannah M. is a UW senior studying Marketing and English who is also involved with the American Marketing Association and Her Campus UW. When not pitching, writing or editing blog posts for UWSL, you’re likely to find her making PowerPoint presentations for a case competition or ordering a vanilla latte on the Ave. To suggest a topic for the UWSL blog, email dawglife@uw.edu.

10 Ways to Destress This Winter Quarter

Bronze 'W' and trees in the snow

Winter quarter (or any quarter, honestly) can be stressful for a variety of reasons—anything from the lack of sunlight to a mid-year motivation slump, a tough course load or just feeling stuck in a rut. If you find yourself facing a lot of stress, overwhelm, or are feeling really tense, try some of these tricks to make life feel a little more manageable—and enjoyable.

  1. Join a club – for fun!

Infographic explaining the process of registering a student organization, which can also be accessed at http://depts.washington.edu/thehub/sao/rso-registration/During your first days at UW, the sheer number of activities and opportunities can be overwhelming, but it’s so easy to play it safe, fall into a routine, and never look back. When you’re super focused on your classes and leadership activities, sometimes your hobbies fall by the wayside to your busy schedule. If you’re stressed or feeling burnt out, doing something you’re passionate about or enjoy can do wonders for your mood. Could an a capella group, the Hiking Club, the Cooking & Baking Club, or Badminton Club be perfect for you? Find out – and explore the full list of UW’s 900+ other student clubs here. (P.S. If you don’t see one that strikes your fancy, you can always start your own!) Check out the infographic at left to find out how.

  1. Head outside

Research shows that time in nature and time by bodies of water can dramatically reduce feelings of stress and anxiety. Don’t let scattered showers deter you—grab a jacket or umbrella and head outside! Whether it’s five minutes on a bench under the Ship Canal Bridge, a stroll down to the UW Farm, or just a quick bike ride on the Burke Gilman Trail, just a little time outside can make a big difference in your mood.

  1. Pick up a book

There’s something about the physical act of paging through a book that helps you get “in the zone” and escape the daily grind for a little while. Whether you devour mystery novels or love a good biography, you can easily find something to read at Suzzallo and Allen Libraries or in Odegaard Undergraduate Library. The most popular mainstream reads are stocked behind the help desk of Odegaard on the second floor, and are available in many languages. (Pro tip: Keep an eye out for “book blind date” shelves in Ode, where occasionally librarians set up books wrapped in brown paper with only a brief description written on the front—such a fun surprise once you take it home!)

If you’re a currently enrolled UW student, all you need is your Husky card to check out your books. If you live in the UW-Seattle dorms or near Seattle campus, you can also register for a free Seattle Public Library card, which will not only let you check out books from their branches, but also give you access to a huge range of audiobooks and ebooks you can download to your device. More info on how to get a SPL library card here (you must have valid ID and proof of address).

  1. Take advantage of free events 

Every once in a while, you just have to take a study break and do something totally new. What better way than to head to one of the thousands of free events that take place every month in Seattle? Even if you don’t love it, you shook up your daily routine, got out of your comfort zone, and didn’t waste any money. Here are a few of my favorites coming up:

Student using the indoor rock wall at the UW IMA

  1. Sweat it out

As Elle Woods once said, “Exercise gives you endorphins, endorphins make you happy.” This might be a slight oversimplification, but it’s undeniable that exercise has a ton of benefits when it comes to managing stress. Head down to the IMA, take a leisurely jog to Gasworks Park, or even grab a canoe from the Waterfront Activities Center on a clear day. Getting some exercise doesn’t have to mean hours on a treadmill or training for a marathon—it could be as simple as walking across campus instead of taking the bus, or trying out some new yoga classes with the Mindfulness Pass.

  1. Zone out with a great movie or TV show

I couldn’t find any scientific data to back me up, but I’m pretty sure that curling up with a good binge-watching session is every college student’s favorite activity. You’ve probably already got your go-to sites and shows, but here are just a few suggestions if you want to mix things up.

  • The UW Film Club hosts frequent movie nights, usually with films that aren’t available on Netflix, Hulu, Amazon Prime Video, etc., like Alfred Hitchcock’s Rear Window or 500 Days of Summer. Their events are totally free, so follow the UW Film Club Facebook page to see upcoming movie nights you might be interested in. They also collaborate with movie studios pretty often, so you might also get the chance to win free passes to advance screenings of upcoming Hollywood movies before they’re open to the general public!
  • If you live in the UW dorms, you can enjoy movie nights hosted by the UW Residential Programming Board—a few recent flicks include Baby Driver, Spiderman: Homecoming, and Blade Runner. Free popcorn & lemonade are provided! (Must be a current HFS resident.)
  • Dorm residents also get complimentary streaming HuskyTV (powered by philo.com) and access to HBO GO. Learn more here.
  • You can also borrow DVDs of movies and tv shows from Suzzallo and Allen Libraries, or request them online if they’re currently checked out by someone else. Just log into your UW Library Account and get started!

  1. Get more sleep

When it feels like there just isn’t enough time in the day to get everything done, sleep is usually the first thing to go. However, this can actually have negative effects during your waking hours, potentially leading to decreased academic performance, increased mental health issues, and a weakened immune system. Getting a good night’s sleep will actually make you more productive the next day, helping you get through that mile-long to-do list. Try setting an alarm on your phone 30-60 minutes before you plan to go to bed to remind you to start winding down for the night, or schedule a 20-minute power nap during the day.

  1. Use the sun lamps 

While complaining about the constant Seattle gloom may be a popular extracurricular for most UW students, its effects can be more than just annoying. Seasonal Affective Disorder, caused by reduced natural light, affects more than three million people a year and can be especially widespread during the winter. Symptoms include mood changes and increased appetite, as well as changes to your weight, sleep habits, and activity levels. The UW Counseling Center offers free light therapy for currently enrolled UW-Seattle students who are affected. Call (206) 543-1240 to schedule an intake appointment (which is required before beginning sessions with the special light box for treatment).

  1. Ask for help

Let’s be honest—a lot of our stress as college students comes from our academics. Maybe you’re applying for a competitive major or just worried about your next Econ exam, but there are a ton of academic resources at UW here to help.

  • Your professors. Go to office hours! They want to make sure you understand the material, and they’re the expert on what they’re teaching, so if you’re confused about something in class, who better to ask than your prof? If you’re really interested in the subject they teach, they might also be able to suggest other classes or programs you might enjoy.
  • Your TA’s. They’re students just like you, so it can be less intimidating to ask them for help instead of your professor, especially if you’re in a 500-person lecture.
  • Study centers & tutoring. Struggling with a philosophy essay? Make an appointment at the Philosophy Writing Center. Think you might have a question on your Math 126 homework? Work on it at the Math Study Center, where TA’s are available to help if you run into a tricky section. The Center for Learning and Undergraduate Enrichment holds drop-in help for many classes, along with exam reviews and class discussions. An appointment at the Odegaard Writing and Research Center can help you refine your research paper or brainstorm new insights for your English 111 essay. Check out more resources here.
  • Academic advisers. Their full-time job is helping you along your academic career! They can help you identify academic strengths & weaknesses, suggest career paths, help you pick courses, and help you create long-term academic plans.

Seattle skyline at sunset

  1. Explore somewhere new

In my opinion, one of the best things about being a Husky is getting to live in the beautiful Pacific Northwest. With the UPass on your Husky Card, why not carve out some time to explore a little? Take a quick day trip to Bremerton on the Kitsap Fast Ferry, head to Golden Gardens Beach, or hunt down some hidden gems in Fremont or the International District. A change of scenery can help you return to your routine refreshed & inspired.

While the weather outside might be dark & gloomy, try these tips to brighten your mood this winter quarter! Have any advice of your own to beat stress or stay upbeat? Let us know on Facebook, Instagram, or at dawglife@uw.edu.

And finally – if you feel like you might need a little extra help, don’t hesitate to reach out to Hall Health’s Mental Health Clinic or the Counseling Center. If you’re experiencing anxiety, depression, or other negative emotions, they’re here to support you.

 

Hannah headshot

Student Life blogger Hannah McConnaughey is a UW senior studying Marketing and English who is also involved with the American Marketing Association and Her Campus UW. When not pitching, writing or editing blog posts for UWSL, you’re likely to find her making PowerPoint presentations for a case competition or ordering a vanilla latte on the Ave. To suggest a topic for the UWSL blog, email dawglife@uw.edu.