Tri-C Challenger's Guide 2018-2019

Tri-CŽ Challenger’s Guide: Practical advice for college success and personal growth

Version 4.0 August 2018

Thank you to all the Tri-C faculty, administration, staff and students for contributions to this manuscript.

This collaborative effort would not have come about without the many great ideas that have come from our own College community.

COMPILED BY: Ryan Rodriguez (English) Toni Pickens (Counseling) Lisa Belcher-Nelson (Counseling) Diane Gaston (Philosophy) Cindy Holland (Psychology) Samantha Posey (Counseling)

TABLE OF CONTENTS

TABLE OF CONTENTS CHAPTER 1: College 101: The Welcome Mat .............................................. 4

This chapter serves as an introduction to the academic world, outlining how Cuyahoga Community College (Tri-C®) fits into the world of higher education and how having the right disposition and attitude will help you succeed. Tri-C’s Student Handbook is discussed, along with student rights and responsibilities.

CHAPTER 2: Connections........................................................................... 9

Stressing the importance of engagement and how to engage effectively, this chapter includes information on various resources available at Tri-C and the opportunities they present to help students succeed.

CHAPTER 3: Time is on Your Side ............................................................. 18

Addressing the importance of technology in the modern world, this chapter highlights the key elements of understanding and using computers and technology.

CHAPTER 4: Planning Your Career Path .................................................... 23

Highlighting goal setting, this chapter introduces concepts important to time management and setting clear, reachable goals.

CHAPTER 5: Making the Grade ................................................................ 27

Covering best practices in the academic world, this chapter underscores the value of critical thinking and good study and test-taking practices by introducing basic elements of writing essays and exams, improving test-taking skills and completing projects.

CHAPTER 6: Tech Support and Library Resources ..................................... 33

Addressing the importance of having a clear path toward a fulfilling career, this chapter provides a self‑evaluation of personality, values, skills and interests.

Information on career services and academic counseling is also provided.

CHAPTER 7: Money Matters..................................................................... 39

Basic concepts in personal and academic finances are reviewed to improve financial literacy and better understand how to properly plan and budget for school and life.

CHAPTER 8: The Whole Self ..................................................................... 46

Physical, social and emotional components are reviewed to stress the importance of finding a good working balance in our personal and professional lives.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

CAMPUS and CENTER LOCATIONS

l Advanced Technology Training Center

3409 Woodland Ave. Cleveland, Ohio 44115

l Metropolitan Campus

2900 Community College Ave. Cleveland, Ohio 44115

l Brunswick University Center

l T ommy LiPuma Center for Creative Arts

3605 Center Road Brunswick, Ohio 44212

2809 Woodland Ave. Cleveland, Ohio 44115

l Corporate College® East

l Truck Driving Academy

4400 Richmond Road Warrensville Heights, Ohio 44128

l Corporate College® West

25425 Center Ridge Road Westlake, Ohio 44145

l Eastern Campus

4250 Richmond Road Highland Hills, Ohio 44122

l Hospitality Management Center at Public Square

180 Euclid Ave. Cleveland, Ohio 44114

Heritage Business Park 23555 Euclid Ave., Suite 105 Euclid, Ohio 44117

l Unified Technologies Center

2415 Woodland Ave. Cleveland, Ohio 44115

l Western Campus

11000 Pleasant Valley Road Parma, Ohio 44130

l Westshore Campus

31001 Clemens Road Westlake, Ohio 44145

*Students can take courses at any campus, not just their designated home campus. **For a digital, interactive map, go to the following weblink: http://www.myatlascms.com/map/index.php?id=404#!ct/1091

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

In Case You Didn’t Know...

• Have a question? Call 216-987-4000. Press “0” if your specific question isn’t addressed by the automated system.

• Need to get around? Every registered student gets a FREE bus pass in the mail for the current semester.

• Food shortage? There is a food bank on each campus. You may give or accept food donations.

• Feeling stressed or depressed? Personal counseling is provided on every campus.

• Don’t know what’s going on? Check your Tri-C email and my Tri-C space. All the updates are there.

• Tri-C is here to help you!

CHAPTER TEMPLATE: Introduction Overviews each chapter, its importance and content

Subtopics Addresses the relevant core concepts in each chapter

Activities/Exercises Optional activities explore core concepts, include interactive exercises, and introduce relevant websites and applications.

Additional Resources: Student Handbook An important resource to help in your transition to college is the Tri-C Student Handbook. The handbook is an informative document that highlights our mission, vision and values. Review the Student Handbook carefully and use it to your advantage. It contains important phone numbers, an academic calendar, College policies and procedures (including student rights!), links to academic support systems, grading criteria, graduation, enrollment information, financial aid information, online services, and student services and special programs. In addition, this resource provides you with hands-on information about essential tools for success.

Supplemental Blackboard Site FYE Blackboard Site The supplemental Blackboard site (which contains this manual) provides additional resources including hyperlinks to articles and videos.

In addition, it is possible to . . .

• Integrate calendar options to organize all your classes and your schedule overall • Access publisher supported materials, including Power Point presentations and open source formats • Browse social media outlets and email portals for easy access to all platforms.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

CHAPTER 1: College 101: The Welcome Mat You’ve made a big decision. Becoming a college student is a large investment of your time and money. But most importantly, it is an investment in your greatest resource…YOU! It is our goal as a college community to help you succeed in making this investment pay off.

According to Dr. Patricia Windham and the graph below (Florida Department of Education, 2006), students are more likely to stay enrolled, be academically successful, transfer and graduate if they have taken a First Year Experience (FYE) course. In Florida, these courses are called Student Life Skills (SLS) courses.

Figure 1. Outcomes of SLS Students and NonSLS Students, 1999-2000 through 2003-2004 (Windham Study) 70% n No FYE (SLS) n FYE (SLS)

60% 50% 40% 30% 20% 10% 0% Academic Success

Still Enrolled

Transfer to the SUS

Awards Earned

Consider this class an opportunity to increase your chances of success. The goal of this course is to aid you in getting the most out of your college experience, and to earn the degree or certificate that will unlock new doors to your success.

Be sure to check out this article from the US News, which addresses frequently asked questions about community colleges, including: • How is community college different from a four-year college?

• What is an associate degree? What is a certificate program?

• What is developmental (remedial) education and course work?

• Is it easy to transfer to a four-year college or university from a community college? (Hint: Transfer scholarships are often available!) www.usnews.com/education/community-colleges/articles/2015/02/06/frequently-asked-questionscommunity-college Your time at Tri-C is important. Engaging with Tri-C faculty and staff, your FYE instructor, the FYE resource manual and the supplemental Blackboard site will increase your chances of success.

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CHAPTER 1: COLLEGE 101: THE WELCOME MAT

How do you increase your odds of succeeding in college?

We all have challenges. Each faculty member you meet has encountered many of the same challenges you now face.

Remember, they were college students too. Rely on faculty to increase your chances for success! Through experience, they learned how to navigate the unpredictable nature of academic life. Use the expertise of the person in front of your classroom. Talk with them before or after class, or meet with them during their office hours.

Remember to communicate! One of the biggest mistakes a student can make is to remain silent about significant events that may impact academic performance. Faculty and staff understand that “life happens” outside of the classroom. Every person at the College knows that life presents challenges. In these cases, it’s ok to ask for help.

In fact, our success as a college is based on your achievement. We encourage you to set goals, reach them, and add your future victories to our collection of success stories. Our institution was designed to make this happen. Success is more likely if you choose to engage with a committed and open mind. Our College family is firmly in your corner!

“It is a very important class to take. It may be for a short time, but what you learn and do in every class can help you through the rest of your college career.”

ZACH RAY Mechanical Engineering, North Olmstead

Even the most prepared students have questions about college. Would you like to be more confident in writing or math? Want to know how to better engage in our community? Need to find a clear path to a good career? Want the best odds for a return on your college investment? No matter where you fit in, this class is for you. If you are already confident in your chances for success in college, get to know our college! Use our many resources and flourish in our programs. Excel and make connections in this course as you learn about the Tri-C community and grow from engaging and sharing with your peers.

The First Year Experience course is designed to help you succeed through information sharing, best practices, peer and community interaction and self-introspection. Let’s get going and have some fun along the way!

“Coming together is a beginning ... working together is a success.”

– HENRY FORD, (1863-1947)

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Disposition and Attitude It can be argued (quite convincingly) that a good attitude is the most important condition for success. Shawn Achor is a former scholar and researcher at Harvard University. His research suggests that success in the classroom has less to do with intelligence and more to do with disposition, or attitude. Click on the link below to see a report on Achor’s work and to view a TED talk on “The Happy Secret to Better Work.” http://observer.com/2015/04/harvard-research-reveals-a-fun-way-to-bemore-successful/.

Imagine your greatest self.

The good news is that we can change our disposition at any point! In reality, a positive outlook really does affect your chances for success. Your attitude affects your decisions. Your decisions affect your behavior. Your behavior affects your outcome.

So what makes for a good attitude?

We cannot always control what happens in our lives, but we can dictate our response. Positivity is not the absence of life challenges – it’s the realization that it is better to find a solution than to dwell on the problem. Ask for help! Ask for clarification! Seek solutions!

• • • • • • • • •

Accept personal responsibility and develop internal motivation.

Ask for help when needed.

Consider and change the language you use to think or talk about problems.

Focus on positive aspects of the situation and seek solutions within your control.

Know your limitations and challenge them, striving to be the person you want to be.

Model the positive traits you see in others.

Prioritize and manage your own time and energy.

Become a lifelong learner and be curious about the world around you.

Understand your emotional triggers and responses.

Eliminate

CAN’T

Faculty are often concerned with “self-defeating behavior” and try to promote proactive student engagement. The following statements are taken from the manual for the City University of New York’s ASAP College Success Seminar (www.cuny.edu/asap).

How would you positively rephrase the following statements?

• • • • • • • • • •

I’m too shy to ask questions in class, even when I’m confused.

He’s a lousy instructor. That’s why I failed the test.

I hate group projects because people are lazy and I end up doing most of the work.

I wish I could write better, but I just can’t.

My friend got me so angry that I can’t even study for the exam.

The financial aid form is too complicated to fill out.

I work nights so I didn’t have time to do the assignment.

I wouldn’t be late so often if I had more time.

Your positive attitude gives you an advantage in life – believe in yourself!

I’ve never been good at math.

“Success is not a matter of chance, it is a matter of choice.”

– ANONYMOUS

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CHAPTER 1: COLLEGE 101: THE WELCOME MAT

A college degree pays off!

Your college degree or certificate program is worth the money and time invested.

Earnings & Tax Payments by Educational Attainment $120,000 n Taxes Paid n After Tax Earnings

$100,000

$100,000

$91,900

$80,000 $67,300

$60,000

$55,700

$40,000

$33,800 $24,300

$20,000

$7,100

$39,700

$42,000

$8,700

$9,300

$25,600 $23,100

$16,200

$13,000

$4,700 $19,600

$26,700

$31,000

$32,700

$42,700

$51,000

$68,800

$74,400

No High School

High School

Some College

Associate’s Degree

Bachelor’s Degree

Master’s Degree

Doctoral Degree

Professional Degree

$0

Source: United States Department of Education, “Adult College Completion Toolkit,” 2010

DIFFERENCES AMONG HIGH SCHOOL, FULL-TIME WORK AND COLLEGE HIGH SCHOOL

FULL-TIME WORK

COLLEGE

Attendance is mandatory in order to meet requirements; at least six continuous hours spent in class each day

Attendance is mandatory in order to stay employed; at least 8 continuous hours spent at work each day

Attendance may not be mandatory; different amounts of time spent in class and between classes each day

Very little choice in what classes you take and when you take them

May have little choice in work assignments and when the work is to be completed

More flexibility in when you work on assignments and how soon you complete them before the due date

Moderate to no outside work necessary to be successful

Moderate to no outside work necessary to complete job duties

Substantial amount of outside work to complete assignments and to be successful

Teachers check homework and keep you up to date on progress; will inform you if you are not completing assignments and/or not progressing well

Supervisors check completion and quality of work at regular intervals; will inform you if you are not meeting the standards for the position

Professors choose whether to check all homework or provide feedback on progress at regular intervals; may not inform you if you are not meeting the standards of the course

Teachers review material and expect that you remember facts and information

Employers provide basic information and expect that you use it to complete the job effectively

Professors present concepts and theories and expect you to evaluate the ideas, synthesize the ideas with other concepts you have learned and develop new theories

Frequent tests on small amounts of material with opportunities for grades to be raised if needed

Employee improvement plans allow you to improve your ratings if needed

Professors have standards and grading criteria that often allow only a few chances (through infrequent testing/ assignments) to meet them

What are your expectations of college? It isn’t the 13th grade of high school--it is challenging! Adjustments will need to be made to fit into your new environment. It is important to consider the differences in the chart above.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

ACTIVITIES Activity 1: Educational Autobiography Describe your relationship with formal education throughout your life. Start from your childhood and work your way to the present day. Discuss the peaks and valleys. Express your opinion about your education and how your attitude toward it has changed or remained stable.

Activity 2: Understanding the Student Handbook Become familiar with the Student Handbook. If you are familiar with the rules and regulations posted there, you will probably avoid surprises and crises, ar at least keep them to a minimum. Access the activity on the Blackboard site. Read about some everyday scenarios and then look in the handbook to find answers.

Talk over your answers with your instructor.

Activity 3: Play the Role Working in a group, write a short scene that demonstrates disrespect in the classroom (keep it clean!). Act this scene out. As a class, decide which qualities aren’t acceptable in a college atmosphere and why.

Activity 4: Qualities of Successful People A. List the qualities of a successful student. List the qualities of an unsuccessful student.

B. List the qualities of a person you know and respect. Compare the qualities of a successful student and those people you know and respect. Which qualities are learnable skills and which are learned behaviors? How can you develop and cultivate these qualities that successful people share? Discuss as a class.

Activity 5: Entrance Interview Answer your instructor’s questions about your place in life, which may include your educational background, employment/volunteer history, predictions and concerns about your college education, and worries you may have for the future.

“Education is the most powerful weapon with which you can change the world.”

– NELSON MANDELA, (1918-2013)

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CHAPTER 2: CONNECTIONS

CHAPTER 2: Connections Engage! Your engagement with the college community is one of the most important elements of a positive college experience. Building relationships with your instructors is a key building block in establishing a strong foundation.

Furthermore, evidence shows that student involvement beyond the classroom can enhance your academic success!

Classroom Engagement Besides creating the right disposition for success (Chapter 1), honing your classroom skills (Chapter 5), attending class regularly and understanding instructor and classroom expectations, you should consider the following steps to create productive engagement with faculty: • Request the syllabus and meet your instructor before the start of class.

• Utilize the instructor office hours to discuss any concerns you may have with the course.

• Come to class prepared, having completed all reading assignments and homework. Being prepared helps to overcome anxiety.

• Utilize class time to ask questions and better understand material. Ask questions. Be curious!

• Treat your fellow students and instructors with respect. Always use good manners.

The connections you make not only help you succeed in the classroom – after you graduate or transfer, the relationships you build in college often benefit you in the future. For example, almost every job or school requires references (often written letters of reference and evaluation) regarding the quality of your work and your character.

Faculty members and staff are great resources in this regard. When you have a particularly good class, send a thank you email or express your gratitude directly to the instructor.

You should also look to create productive relationships with your peers. Not only can they provide support, direction, information and advice, but you are sharing the same experiences. You are all going to college – the same college – and facing many of the same hurdles. Learn from one another. Share with one another. There is room for all of us to succeed. In fact, everyone meeting their goals is exactly what we want!

In addition to engaging in your classes, the most important way to connect with the College is through the many programs and opportunities it offers.

Engage Outside the Classroom Some of the best ways to connect exist outside of the classroom. The College offers an abundance of ways to connect academically, socially and through volunteer activities. We also have opportunities for employment!

Each Tri-C campus has an Office of Student Life, Athletics and Recreation that oversees various programs and activities. Academic departments also sponsor clubs and activities. These include: • Phi Theta Kappa- Honor Society • Student Government • LAMBDA Gay-Straight Alliance • Game Design Club • Xtreme Fitness & Wellness Club • Personal Finance and Investment Club • Digital Cinema Group!

• The Voice (student newspaper) • Veterans Today Explore the following link to find more club opportunities: http://www.tri-c.edu/student-life/ 9

TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Honors Program Tri-C’s Honors Program provides an academically enriching experience for highly motivated, intellectually talented students in order to develop their potential as learners, leaders and citizens in a complex and culturally diverse world.

The Honors Program encourages students to be actively involved in their own learning, emphasizing scholarship, leadership, research, creativity and critical thinking. The Honors Program Handbook provides a detailed explanation of the mission and goals of the program, qualifications for membership, requirements for active participation, and the benefits that eligible members can realize.

Check out the Honors Program site at http://www.tri-c.edu/programs/honors/.

Benefits of the Honors Program include: • Enriched curriculum with classes geared toward academically talented students • Low student-to-faculty ratios • Scholarships/Fellowships • Honors colloquia and seminars • Honors designation on diploma and transcripts • Attendance at cultural and community events • Access to Honors Activity Centers on each campus • Direct connections to four-year institutions for transfer

Campus-specific Connections Because Tri-C has four main campuses, many clubs and programs are available only at one specific location.

Make sure to check online for information about clubs and programs available at your campus.

The College is an active place. Check the Tri-C calendar for events on each campus to keep current with what is going on each day! http://events.tri-c.edu/

Student Governance In addition to clubs, you might think about joining student government. Check out the following website to learn how to participate: http://www.tri-c.edu/student-life/student-government.html

Student Support Programs Tri-C programs that directly support students in different ways include: • Access - The Access program supports students who require aid at any Tri-C campus. Common disability types include learning disabilities, sensory limitations, psychiatric conditions, physical mobility conditions and chronic health issues. All matters related to a person’s disability status remain confidential. http://www.tri-c.edu/access/index.html • TRiO Student Support Services - Student Support Services (SSS) helps students graduate with an associate degree or transfer to a four-year school for a bachelor’s degree. The program is open to students who are either low-income or whose parents did not graduate with a bachelor’s degree. http://www.tri-c.edu/trio-programs/index.html • Tech Prep - The Tri-C Tech Prep program enables high school students in grades 11 and 12 to participate in state-approved career and technical programs to earn articulated college credit upon high school graduation. http://www.tri-c.edu/get-started/early-college/tech-prep.html

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CHAPTER 2: CONNECTIONS

• Career Services - The Career Center provides free services to support and prepare students, alumni and community members for a successful job search through workshops and individual career coaching. Assistance is provided with identifying co-op/internship or full-time employment opportunities through job fairs and on‑campus recruiting days. http://www.tri-c.edu/career-services/ • Mentoring - There are several mentoring programs that match students with faculty and staff members to provide personalized support and connection to campus resources. http://www.tri-c.edu/student-success/student-success-specialists.html • Financial Aid - This office is dedicated to helping students navigate financial aid options for paying their college expenses. Students can meet with a Student Financial Aid advisor to obtain information about various financial aid options, including grants, scholarships, student loans and public benefits. http://www.tri-c.edu/paying-for-college/financial-aid-and-scholarships/ • Project GO! - This grant-funded program provides support and assistance to students facing financial challenges while working toward their educational goals. Tri-C staff and interns act as benefits coaches for students.

Participants can determine their eligibility and apply for public benefits from the four main campus locations. http://www.tri-c.edu/paying-for-college/financial-aid-and-scholarships/documents/project-go-faq.pdf •

Black American Council - This organization provides comprehensive programs for students through community outreach and involvement, career development opportunities, workshops and forums, and cultural awareness through activities and field trips. The group’s Protégé Mentoring Program links students, faculty and staff in relationships that encourage student excellence and provide continuous support. In addition to an annual essay contest in which a stipend is awarded, scholarships are distributed each year based on academic achievement. http://www.tri-c.edu/student-life/black-american-council.html

• Hispanic Council - This organization facilitates the implementation of Hispanic initiatives to benefit Tri-C and the Hispanic community. The Council offers student support for admissions and registration, help with the financial aid process, scholarships and financial support, advocacy and connection to Tri-C programs, services, and faculty and staff, including members who are bilingual. http://www.tri-c.edu/hispanic-council/ • Women in Transition - This non-credit, eight-week session is designed to positively transform participants and empower them to move forward in their lives through education and training. Curriculum is focused on personal development, career exploration, computer skills and workshops on various topics. http://www.tri-c.edu/women-in-transition/ • Tutoring - All tutoring services are free of charge to Tri-C students for the courses in which they are currently enrolled and are available by appointment or walk-in! Please bring your Student ID to your campus Learning Center to receive tutoring services. http://www.tri-c.edu/tutoring/ • Writing Center - The consultants in the Writing Center can help students during any phase of the writing process, on any subject, from brainstorming to a final copy and anywhere in between. They assist in document preparation, citation style, research and other technical aspects of the writing process. They also help with creative writing, personal writing, technical communication and college entrance essays. http://www.tri-c.edu/community/community-services/writing-center.html • Veterans Services - Veterans of the U.S. Armed Forces are provided with access to affordable education and workforce training programs that allow them to transition successfully from the military to civilian life. Veteran Campus Support Teams are comprised of specialists from key departments throughout the College for areas of support in which veterans require services. http://www.tri-c.edu/veterans/ • Counseling - The Counseling Centers provide academic, career, and personal counseling which includes issues such as depression, anxiety, suicide awareness, grief and loss, relationship issues, alcohol and drug dependency, and isolation and alienation (a licensed psychologist is free of charge). Counseling also offers workshops to help students excel in and out of the classroom. http://www.tri-c.edu/counseling-center/academic-counseling.html You can find more information about any of the services above by visiting the links provided.

The following is a more comprehensive student resource guide.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

IS HERE

CAMPUS RESOURCES Counseling and Psychological Services 216-987-6000, Option #4 (Specify campus when you call) www.tri-c.edu/counseling --------------------------------------------------------------------------------ACCESS – Students with Disabilities www.tri-c.edu/access --------------------------------------------------------------------------------Campus Police and Security Services Emergency: 216-987-4911 (x4911 on campus) Non-emergency: 216-987-4325 (x4325 on campus) www.tri-c.edu/administrativedepartment/campus-police --------------------------------------------------------------------------------Office of Student Affairs www.tri-c.edu/student-life/student-affairs --------------------------------------------------------------------------------Title IX/Sexual Harassment www.tri-c.edu/titleix --------------------------------------------------------------------------------TRIO Services www.tri-c.edu/trio-programs/index.html --------------------------------------------------------------------------------Veteran Services and Programs 216-987-3193 (x3193 on campus) www.tri-c.edu/veterans

COMMUNITY RESOURCES Alcoholics Anonymous 216-241-7387 www.aacleve.org --------------------------------------------------------------------------------Child Abuse Hotline 216-696-KIDS (5437) www.cfs.cuyahogacounty.us --------------------------------------------------------------------------------Circle Health Services 216-721-4010 www.circlehealthservices.org --------------------------------------------------------------------------------Cleveland Rape Crisis Center Call OR Text: 216-619-6192 or 440-423-2020 Online Chat: www.clevelandrapecrisis.org/chat

STUDENT RESOURCE GUIDE

Domestic Violence Center 216-391-HELP (4357) www.dvcac.org --------------------------------------------------------------------------------Elder Abuse Hotline 216-420-6700 www.dsas.cuyahogacounty.us --------------------------------------------------------------------------------First Call for Help 216-436-2000 or dial 211 www.211oh.org --------------------------------------------------------------------------------LGBT Community Center of Greater Cleveland 216-651-5428 www.lgbtcleveland.org --------------------------------------------------------------------------------National Alliance on Mental Illness (NAMI) 216-875-7776 www.namigreatercleveland.org

24/7 RESOURCES Crisis Hotlines Mental Health Emergencies Cuyahoga County Residents: 216.623.6888 www.fontlineservice.org Medina County Residents: 330.725.9195 www.alternativepaths.org --------------------------------------------------------------------------------Suicide Prevention Call 800-273-TALK (8255) www.suicidepreventionlifeline.org Online Chat chat.suicidepreventionlifeline.org/ gethelp/lifelinechat --------------------------------------------------------------------------------Crisis Textline Text 741-741 with anything you want to chat about --------------------------------------------------------------------------------LGBTQ Youth 866-488-7386 www.trevorproject.org Text “Trevor” to 202-304-1200 Online chat 7 days/week: 3-9 p.m.

This document was created by a College-wide team of Cuyahoga Community College counseling faculty and may not be used without permission from Cuyahoga Community College. Adapted with permission from Kent State University.

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Transgender Lifeline 877-565-8860 --------------------------------------------------------------------------------Veterans 800-273-8255 (Press 1) www.veteranscrisisline.net Text: 838255

NATIONAL RESOURCES Cutting/Self-Injury 800-DONTCUT (366-8288) www.selfinjury.com --------------------------------------------------------------------------------Human Trafficking Hotline 888-373-7888 or Text “HELP” or “INFO” to 233733 www.humantrafficking.org --------------------------------------------------------------------------------Narcotics Anonymous 888-438-4673 www.na.org --------------------------------------------------------------------------------Runaway Safeline 800-786-2929 or Text “SAFE” and your current location to 69866 www.800runaway.org --------------------------------------------------------------------------------Sexual Assault Hotline 800-656-HOPE (4673) www.rainn.org Online chat: www.hotline.rainn.org

REPORTING SOCIAL MEDIA CONCERNS: www.tri-c.edu/helpishere Student Resources Social Media Concerns

tri-c.edu/ helpishere

17-1583

HELP

Cuyahoga Community College

CHAPTER 2: CONNECTIONS

Student Mental Health and Wellness Resource Guide

How to Help Top 10 Healthy Habits to Help Yourself • Set aside time to spend with the important people in your life, including yourself!

• Make sure you get enough sleep.

• Exercise on a regular basis to keep your body moving.

• Eat healthy foods to help your brain and mood – a diet rich in greens and a variety of natural colors; light on sugar and alcohol.

• Reduce your stress by journaling, listening to music, reading or something healthy you enjoy.

• Turn off and disconnect from technology.

• Spend some time with nature – hang out at the park or head to the beach.

• Socialize in real time – that means face-to-face communication!

• When things get difficult, see a counselor and talk things out.

• Try meditating – it’s free and it helps!

For relaxation and stress reduction apps, music and websites, visit www.tri-c.edu/ helpishere and click on “Mobile Apps” and “Mental Health & Wellness.”

a Friend:

DO:

DON’T:

• Take comments or thoughts about suicide seriously.

• Talk openly and matter-of-factly about suicide. Asking someone if they are thinking about suicide won’t make them suicidal.

• Be willing to listen without judgment.

• Get involved and be available. Seek help by contacting a 24/7 resource on the front of this guide.

• Offer hope that alternatives are available.

• Take action: Remove means (weapons, pills) without putting yourself in danger. Call 911 if needed.

• Thank them for talking with you.

What to say to a friend: • I’ve been concerned about you and want to check in because you haven’t seemed yourself.

• You are not alone in this. I’m here for you and I want to get you the help you deserve to feel better.

• I know it might be hard to believe this right now, but with help, things can get better.

• I may not be able to understand exactly how you feel, but I care about you and want to help.

• Leave the person alone.

• Morally debate whether suicide is right or wrong or whether feelings are good or bad.

• Lecture on the value of life.

• Act shocked. This will put distance between you.

• Be sworn to secrecy.

Even licensed professionals break confidentiality when life is at risk.

• Change the subject when discussing suicide.

What NOT to say to a friend: • You’ll get over it.

• You just need a good night’s sleep.

• Let’s go do something and forget about it.

• You’re not really serious about suicide, right?

• You should focus on all the good stuff in your life.

For these facts and more visit www.suicidepreventionlifeline.org

INFORMATION ABOUT HELPING YOURSELF OR OTHERS: www.tri-c.edu/helpishere Student Resources How to Help a Friend

Fast Facts about College Students • About 26% (1 in 4) of Americans 18 years and older live with a diagnosable mental health disorder.

• More than 80% of college students felt overwhelmed by all they had to do in the past year and 45% have felt things were hopeless.

• Nearly 75% of mental health conditions emerge by age 24.

• Young adults ages 18-24 have the highest prevalence of diagnosable forms of mental illness among the entire population, at 27%.

For these facts and more visit www.nami.org and www.activeminds.org

Suicide Warning Signs These signs may mean someone is at risk for suicide. Risk is greater if a behavior is new or has increased and if it seems related to a painful event, loss, or change.

• Talking about wanting to die or to kill oneself.

• Increasing the use of alcohol or drugs.

• Looking for a way to kill oneself, • Acting anxious or agitated; such as searching online or behaving recklessly. buying a gun.

• Sleeping too little or too much.

• Talking about feeling hopeless • Withdrawing or feeling isolated. or having no reason to live.

• Showing rage or talking about • Talking about feeling trapped or seeking revenge. in unbearable pain.

• Displaying extreme • Talking about being a burden mood swings. to others.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Sports and Fitness at Tri-C Did you know that there is a full fitness center on each campus? And it’s FREE for students! Each campus fitness center offers open recreation hours with weight rooms, swimming pool, cardio and hydraulic machines, resistance training and more.

Western Campus Men’s Soccer Baseball Softball

Metropolitan Campus Women’s Cross Country Women’s Track Men’s Basketball

Eastern Campus Women’s Basketball Volleyball

Athletic teams provide opportunities for students to enhance their overall experience at the College by encouraging lifelong wellness, sportsmanship and academics. Students attending any campus can become student-athletes. http://www.tri-c.edu/community/community-recreation/

Community Connections Community is not just the immediate area in which you live. It has multiple layers – from your family to your neighborhood, from your college to the world. Tri-C views community engagement as the process of learning about these layers and how to achieve common good.

The College seeks to produce informed graduates who are active local and global citizens. As such, it supports opportunities and programs that deepen students’ awareness and understanding of social and political issues and challenges them to develop a framework for responsible citizenship. For example, Tri-C directly connects to the community through its High School Rock Off, Earth Day celebrations, outside speakers on timely topics, corporate sponsorships and partnerships with other local colleges and universities. The College also partners with and supports many non-profit organizations that offer volunteer opportunities.

What are ways you contribute to the local community? The global community?

Consider some of these opportunities to help you engage and enhance your own community! Connect to the following web link for a full list of volunteer opportunities: http://www.tri-c.edu/student-life/documents/volunteer-opportunities.pdf Some of the organizations include: • Domestic Violence and Child Advocacy Center • Cleveland Animal Protective League • The Cleveland Orchestra • Big Brothers Big Sisters of Greater Cleveland • Cleveland Metroparks • Ronald McDonald House • The Free Medical Clinic of Greater Cleveland • Habitat for Humanity • Wounded Warrior Project • Business Volunteers Unlimited • Cleveland Food Bank • Elementary school reading programs • Goodwill • Salvation Army • Bike Safety Program

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CHAPTER 2: CONNECTIONS

Community Connections and Sustainability Sustainability at Tri-C means achieving the College’s educational and community missions with a sense of responsibility for preserving the environment, promoting the economy and improving society as a whole.

Sustainability efforts at Tri-C address environmental, social, and economic issues within the Tri-C community and beyond in Cleveland and Cuyahoga County.

An important community sustainability connection for Tri-C is with Sustainable Cleveland, the City of Cleveland’s effort to engage people from all walks of life to work together to design and develop a thriving and resilient Cleveland region that leverages its wealth of assets to build economic, social and environmental well-being for all. Please see the links below to learn more about sustainability programs and how to get involved both at Tri-C and with Sustainable Cleveland: http://www.tri-c.edu/sustainability http://www.sustainablecleveland.org Peruse some of the following social media sites to see how Tri-C connects to the online community: www.tri-c.edu/about/follow-us.html

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

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The Importance of Diversity One of the exciting aspects of going to college is meeting new people. At Tri-C, we are fortunate to have a true mosaic of people that contribute daily to create a magnificent learning environment. Diversity enriches not only the institution, but society as a whole. We are committed to appreciating diverse perspectives and valuing the collective differences and similarities that make us who we are.

How do you understand our diverse community in better ways?

• Become aware of perceived differences and stereotypes, as well as our similarities and what we share. The differences in our backgrounds provide a unique mix of experiences and perceptions that we can learn from.

• Recognize our commonalties and differences because we often share many of the same challenges, goals, values and priorities.

• Investigate your own prejudices! Explore ways to confront your own worldview and how it can be more fair and inclusive.

• Develop positive relationships with people of different cultures. This often involves stepping out of your comfort zone, but the rewards of understanding differences are many!

• Gain skills to resolve cultural conflicts. These high-level skills are highly sought after by employers and just generally make the world a better place.

• Share the vision of a better world that is inclusive and grounded in respect.

“Good Manners are just a way of showing other people we have respect for them.”

– BILL KELLY, (“Blast from the Past” 1999)

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CHAPTER 2: CONNECTIONS

ACTIVITIES: Activity 1: “Selfie” In a small group, take a “selfie” with a College employee on campus. Write a caption that gives their name, title and a description of their role within the College.

Options include, but aren’t limited to, the president’s office, dean’s office, counseling center, financial aid, the enrollment center, career center, academic affairs, the tutoring center, bookstore, etc.

Activity 2: Share an Interest Research a club or student organization either online or in person. http://www.tri-c.edu/student-life/student-clubs/ index.html Give a 1-2 minute presentation on the club or organization you are interested in to your peers.

Activity 3: Social Media Review Tri-C’s online social media presence. Choose one of the social media outlets listed above and send a message to us, post a comment and/or explore and engage! Write a paragraph describing the online experience.

Activity 4: Unique to Campus In small groups, go to one of the following campus places and find out what events and activities are unique to your specific campus.

• Student Life, Athletics and Recreation • Counseling Center • Academic Affairs • Welcome/Information desk • President’s office • Career Center Present the information about your campus to the class.

“You don’t have to see the whole staircase, just take the first step.”

– DR. MARTIN LUTHER KING, JR.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

CHAPTER 3: Time is on Your Side Life will get busier in college, as it certainly should. Improving your time management skills will go a long way toward helping you succeed in academics, in the workforce and in life.

Keeping track of your own time Productive people know how to manage their time to achieve clear goals.

Managing your time actually saves you time! You can cut out stress and worry less when you “plan your work and work your plan.”

We all get 167 hours per week. Keeping a calendar helps you manage your commitments so that you don’t miss important items as your college schedule gets busier. However, you can just as easily keep track of your time on a free monthly calendar printed off the internet or a store-bought calendar with pictures of smiling cats. Indeed, for our purposes you can use the calendar provided in the student handbook.

“The way to get started is to quit talking and start doing!”

– WALT DISNEY

The reality is that if you write important items down, you will remember them better. On those days when you are sick or distracted, having a calendar can help you stabilize your life. A wisely maintained calendar serves as your anchor when life begins to feel overwhelming.

Additionally, to-do lists work better when items are assigned a corresponding time. This will help you get things done.

Academic Time Did you know you should plan at least two hours of outside time for every hour spent in class? Did you know if you can go to school full time, at least 12 credit hours, you are more than twice as likely to graduate or transfer to a full-time program? As you examine your time and how you spend it, discuss with a counselor what plan makes the most sense for you. This academic planning is what we know and what we can help with most. The chapter later in this book on career planning will help you with your academic plan, but it is important to understand how college affects the way you manage your time in other ways.

Time Stealers Take a hard look at how you actually spend your time. Consider your cell phone, your friends and family, your shopping habits—the things that often take up much of your time. Which of these are your biggest time stealers? Can you point a finger at any of these usual suspects?

• Social Media – Spending countless time texting? Hooked on Instagram or Snapchat?

Overwhelming interest in Pinterest?

• Television – You promised yourself you would only watch one episode of your favorite show…but before you know it, you managed to binge watch the entire season!

• “I can’t say no!”– Every time you say yes to an additional commitment, you must be able to balance it with something else already on your plate. When you say yes, you must either drop or complete an equivalent project, or be prepared to allocate more time for the new one.

• Procrastination – The biggest time stealer is the avoidance of making a decision. By reducing the amount of procrastinating you do, you can increase the amount of time you have to complete all that you need to do.

Remember, we all get the same 24 hours in a day. How will you use yours?

• Lack of priorities/objectives – People who accomplish the most in a day know exactly what they want to accomplish. Unfortunately, too many of us think that goals and objectives are yearly things (big picture ideas) and not things we need to consider daily. This results in too much time spent on minor things and not on the things that are most important to our lives.

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CHAPTER 3: TIME IS ON YOUR SIDE

Here are some strategies for defending your time against the time stealers: • Set Expectations – Make it clear that your time is valuable and other people will begin to value it also. Your behavior will set an example that can actually teach those around you what is acceptable. It is your time – guard it carefully!

• Avoid those who waste your time – Consider the people in your life who you spend time with regularly. Are you managing this time or is someone managing it for you?

• Block your time – This is a very powerful strategy for reclaiming your school, work and personal time. Try blocking your time by scheduling time periods that you need to keep for yourself, your projects, or whatever. It is not kind to say to a classmate, “I can’t talk with you because I have something more important to do,” but it is OK to say, “I have another commitment at his time.” You don’t need to reveal that the commitment is with yourself.

• You don’t have to answer the phone – Do not jump every time someone decides they want to buzz you and talk about things that do not benefit your success! Remember that your phone is for your convenience – don’t let others steal your time when it is most inconvenient.

“Tri-C gave me the push I needed to succeed. It also gave me confidence in being myself. While working as a student ambassador I gained better communication skills and won the Campus Ambassador of Excellence Award, all while helping others, which is what I love to do.”

“Don’t overwhelm yourself. Make a plan and schedule your time.

Don’t be afraid to try your best.

If you happen to be a single parent, do not be afraid to push yourself.

Remember that you can be good at more than one thing and do not have to limit yourself. Explore your options.”

TAYLA MAKUPSON Class of 2014, Associate of Arts

Procrastination Procrastination is a formidable foe. We often put off the most important things because they are difficult to deal with.

We may sit down to do an important task and immediately get up to make a snack or do something that doesn’t cause us stress – something that distracts us. Another common practice is to wait for the “right time.” There is no right time – there is only now. However, these are all natural tendencies that affect everyone (you can’t be perfect!). The most successful people learn to acknowledge their time-wasting tendencies and work to overcome them.

The first key to overcoming procrastination is recognizing it: • Know that the most unpleasant tasks often take a back seat. Recognize the difficult tasks you might face, but also consider their importance so you can make a smart plan for dealing with them.

• If you have perfectionist tendencies, know that you may often put things off because you aren’t in the right frame of mind to do it perfectly.

• When faced with the most difficult tasks, we often just don’t know what to do or how to do it. This can overwhelm us and cause us to procrastinate.

Procrastination is habitual, a part of our everyday behavior in many cases. Once you recognize the degree (and reality) of your own procrastination, you are ready to start making yourself more productive. Some tips: • Reward yourself based on your difficult tasks. Recognize how good it feels to get a difficult task completed. The rewards for hard, smart work aren’t always tangible, so it is important for us to appreciate our own work and relish the positive feeling hard work provides.

• Ask people to check up on you. Research shows us that peer pressure helps us accomplish things!

• Recognize the unpleasant realities of not completing your task.

• Focus on one task at a time. This is more efficient and can cut down on that overwhelmed feeling we get when our lives get busy.

• Plan, schedule and set goals (we will get to this shortly!)

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Goal Setting and Planning Goal setting is something all successful people do. Professional athletes, business owners, musicians . . . even good parents create goals. Some practical advice for creating smart, realistic goals:

Step 1: THINK • Before you start setting goals it is useful to consider your recent past. Consider what you’ve accomplished, what disappointed you, what you learned and the limits you put on yourself. Refer to the assignment at the end of this chapter for help in goal setting.

• Consider what you want to achieve, why you want to achieve it and when you hope to get it done.

• Consider the steps needed to achieve the goal. Who/what can help with these steps? What obstacles will you face (internally and externally)? Finally, what are the solutions to these obstacles?

“One thing that helped me was the time management and planning class. I got a lot of helpful tips on how to manage my days, whether busy or not.”

HALLE MARSHALL Criminal Justice, Brook Park

Step 2: WRITE How do you want to look back on your life? It is important to make sure you are honest with yourself, not relying only on what society or family members tell you are good goals to have. With this in mind, know that your goals will (and should) change over your lifetime.

Start big! List your lifetime goals in increments of time throughout your life (two years, five years, etc.). Consider your education, career, finances, attitude, family life, values, artistic achievements, public service, entertainment and personal health.

Step 3: ACT List short-term goals on a calendar. These smaller steps are extremely useful on a day-to-day basis because they help us accomplish tasks that lead to both shorter-term goals and life-term goals. Refer to the assignments at the end of this chapter to get started.

A common element in goal setting is to consider the SMART** goal anagram:

Specific and/or Significant: Who? What? Where? When? Why? Measurable and/or Meaningful: If you can’t measure it you can’t manage it.

Attainable: These are Action steps!

Relevant and/or Rewarding: Be realistic – is it doable?

Time Bound and Trackable: Is it traceable and able to be tracked? **Adapted from ASAP College Success Seminar 2012 (Accelerated Study in Associate Programs)

Consider your own energy and when you are best prepared to handle different types of tasks. For example, if you are not a morning person, don’t sign up for a math class at 8 a.m. or try to figure out your financial aid before breakfast!

Schedule easier work at times when you aren’t at your peak energy level and your most difficult tasks for when you know you’ll be at your best.

Planning your weekend and leisure time is important as well. It may seem strange (or even wrong) to plan your leisure time, but research shows that it may make you happier! If you plan your leisure time to some degree, it will be more memorable and generally more enjoyable. In fact, studies show anticipation actually leads to happiness. Obviously, if you don’t plan, you can’t anticipate and you lose out on the fun of looking forward to something you really want to do.

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CHAPTER 3: TIME IS ON YOUR SIDE

Creating Good Habits Research shows that two of the most important qualities one must possess in order to achieve their goals are perseverance and the ability to delay gratification. In plain English, perseverance means the ability to stick to it, to not give up, to keep working hard. Delayed gratification means that you are able to hold off on the pleasurable feeling you might love to have right now because you know you have important work to do first. Follow this link to see an example of the classic “Marshmallow Experiment” that was initially done 40 years ago: www.youtube.com/watch?v=0mWc1Y2dpmY Deciding not to go to a party tonight so you can study for a math test tomorrow, resulting in a higher grade at the end of the semester, is just as tough for us as delaying eating the marshmallow was for the preschoolers in this video.

Just as delaying gratification paid off for the preschoolers in the experiment, it also pays off for us. A very short American Psychologist article describes these facts, at the following link: https://www.apa.org/helpcenter/willpower-gratification.pdf If you have trouble with perseverance or willpower, know that you are in good company. Some suggestions for stopping bad habits and creating good habits can be found here: http://www.lifehack.org/articles/featured/18-tricks-to-make-new-habits-stick.html With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick: 1. Make it Daily – If you want to start exercising, go to the gym every day for the first thirty days. Only going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

2. Start Simple – Don’t try to change your life completely in one day. It is easy to get over-motivated and take on too much. If you want to study for two hours a day, start with thirty minutes and build up from there.

3. Stay Consistent – Consistency is critical if you want to make a habit stick. If your goal is to start exercising, try going to the same place at the same time for thirty days. It is easier to form good habits when cues like time of day and place and/or circumstances are the same.

4. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

5. Replace Lost Needs – If you are giving something up as part of your new habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

6. Be Imperfect – Don’t expect all your attempts to be successful immediately. Try your best, but expect a few bumps along the way.

7. Remove Temptation – Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, or throw the cigarettes out so you won’t struggle with willpower later.

8. Associate With Role Models – Spend more time with people who model the habits you want to mirror. You become what you surround yourself with.

9. Write it Down – A piece of paper with a resolution on it isn’t that important – writing that resolution is. Writing makes your ideas more clear and puts the focus on the end result.

16. Know the Benefits – Familiarize yourself with the benefits of making a change. Read books that outline the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

(Adapted from http://www.lifehack.org/articles/featured/18-tricks-to-make-new-habits-stick.html)

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

ACTIVITIES Activity 1: Academic/Personal Calendar Creation Go to the calendar in the student handbook, on your phone or a digital device, or some other calendar that you will see every day. Utilizing the syllabi from all your courses, mark in test dates and project/paper due dates. Mark in your final exam times and other College activities you are interested in. Then write in your work schedule, family activities, social activities and any other relevant plans.

Activity 2: Goal Setting Go to the Blackboard website for this activity about overcoming the “big rocks” in your life.

Dr. Steven R. Covey article and YouTube video: FYE\Big Rocks of Life.htm Big Rocks YouTube Video

Activity 3: What Time Is It? Students will seek out faculty/staff and ask them questions about how they manage time. Share your results with the class.

Activity 4: What’s My Motivation?

We all have goals. The important piece is taking our goals from a notion to a reality. General goals may be stated as “I want to be financially secure,” or “I want to be happy.” Goals should be specific. For example, you might say “I want to earn my Associate of Science degree within two years and transfer to a four-year college to major in pre-physical therapy,” rather than “I want to get a good education.” A powerful process in achieving desired goals is to plainly write them down.

1. Make a “to-do” list for the rest of the day. You may include tasks like “Return a friend or family member’s phone call.” Keep it simple and realistically prioritize items you’d like to accomplish.

2. Set one or two short-term goals to be completed within a week. Most productive people keep some type of written record of what they would like to accomplish. An example may include “I will clean out my car.”

3. Contemplate and write down up to three mid-term goals that can be fulfilled within the next one to three years. The objective can be educational, financial or personal.

4. Envision and list your top three to five long-term goals that can be achieved within the next five to ten years.

How you see your life in the larger scheme of things will guide what you list here. Remember to make it meaningful as you consider your internal values.

Activity 5: Disruption Log Make a list of the interruptions that occurred within the past week that derailed your school or work time. Record the date and time of the interruption, who interrupted, a description of the interruption and whether or not the interruption was necessary.

How many times during the day/week were you interrupted? Did the disruptions derail you from accomplishing your goals that day/week? If so, consider learning to say “No.” Silence your cell phone when you’re working on a project.

Make agreements with family and friends so that they respect your work time.

Now make a list of your own creative ways to deal with interruptions and share your ideas with the class.

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CHAPTER 4: PLANNING YOUR CAREER PATH

CHAPTER 4: Planning Your Career Path The desire for a career is probably an important part of your reason for being in college. Landing the right job can often feel like a job itself – as it should! It takes hard work, self-understanding, diligence and preparation to find the career that fits you best.

This chapter will outline a strategy for success in formulating a smart plan to get that job and start your career. It will also provide a plan for those who don’t yet know what career would work best for them.

Being undecided in college is normal, but it also means you have some extra work on your plate.

As a Tri-C student, you have access to the following resources that guide you through designated action steps toward your career path.

3 2 1

The Career Center is here to connect you with employers and career-related resources during your education and after degree completion.

An academic plan provides an outline of recommended courses for each semester to help you be more successful and reach your goal of graduation.

MyPlan is a self-assessment that helps students and professionals plan more fulfilling lives by making wellinformed decisions about their education and careers.

Step One: MyPlan Self-Assessment MyPlan is a computerized self-assessment that helps students and professionals plan more fulfilling lives by making well-informed decisions about their education and careers. The assessment gives an objective take on aspects of yourself that are most important to making major academic decisions and finding your place in the workforce.

Whether you’re deciding which college to go to, choosing a major, planning ahead for your first career or thinking about making a career change, MyPlan evaluates the following four areas: • Values – helps identify your morals, motivations and woldview to show how it matches career choices • Interests – identifies your interests and how they relate to the world of work • Personality – provides insight into your personality to help you understand what careers are right for you • Current Skills – identifies your current skill set as it relates to your prospective career Whether you complete MyPlan in class or on your own at the Career Center website, be sure to meet with a counselor for interpretation of the results in order to make the most of the information you receive.

The MyPlan website is located below: http://tri-c.myplan.com/ You may also find this video* by Tri-C faculty member Dr. Michelle Nicopolis helpful in that it takes you through the process of completing MyPlan and helps you understand how to interpret the results. *Refer to Blackboard site for video.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Step Two: Counseling/Academic Plan Creating an academic plan is one of the most important tasks for college students. A good plan will provide an outline of courses for each semester to help you to be more successful in reaching your goal of graduation. Here at Tri-C, your Academic Plan equips you with specific, long range and accurate plans for the completion of your academic goals.

Academic plans should be reviewed and revised with the assistance of a Tri-C counselor. In the event you decide to change your major or transfer to a different college, your Academic Plan should always reflect any changes. You should meet with an academic counselor regularly to discuss any changes to your course of study.

Step Three: Career Center/Job Search The Career Center provides a variety of free services to support and prepare students, alumni and community members for a successful job search, such as workshops and individual career coaching. They can assist you with identifying co-op/internship or full-time employment through job fairs and on-campus recruiting activities. They are here to connect you with employers and career-related resources during your education and after degree completion.

Knowledge is power. Knowing what your skills and interests are will help you find a good career match.

A Career Center is located on each campus. The Career Center can also be found online at: http://www.tri-c.edu/career-services/ While self-assessment and understanding your academic path is a crucial first step in your college journey, the Career Center can help you apply what you have learned. You can easily peruse their website to get information on employers, job search engines and job fairs, interview tips and workshops. It is also recommended that you stop in and engage with Career Center staff at your campus so they can provide individualized assistance based on your needs.

Even if you already know your career path, you should meet regularly with a counselor for course selection and review of your career path. The Career Center can also help you find internships and co-ops, help you with with your resume and develop your interviewing skills. Their focus is to help connect you to the world of work and a career that fits!

DegreeWorks is an online tool that will help you monitor your progress toward degree or program completion.

With DegreeWorks you can: • Establish an academic plan • Check your completed and in-progress coursework against program requirements • Run “what-if” audits to explore how your credits may apply to other Tri-C programs of study • Calculate your projected GPA • Work with a counselor to prepare for graduation

To access DegreeWorks: Login to my Tri-C space > click on Student > click on DegreeWorks under Degree and Career Planning

“Choose a job you love and you will never have to work a day in your life.”

– attributed to CONFUCIUS (559-471 BC)

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CHAPTER 4: PLANNING YOUR CAREER PATH

Health Career Note!

The following is a list of popular health care programs and their campus locations:

Cuyahoga Community College HealthCare Programs www.tri-c.edu/healthcareers 216-987-4247

Eastern Campus Health Careers Programs Environmental Health and Safety Massage Therapy Ophthalmic Medical Assisting Medical Assisting Nursing EMT /Paramedic Health Information Management Tech Pharmacy Tech Sport and ExerciseStudies

www.tri-c.edu/EHST www.tri-c.edu/massage www.tri-c.edu/opasst www.tri-c.edu/medicalasst www.tri-c.edu/nursing www.tri-c.edu/emt www.tri-c.edu/him www.tri-c.edu/pharmtech www.tri-c.edu/sport

Metropolitan Campus Health Careers Programs Dental Hygiene Dietetic Technology EMT /Paramedic Health Information Management Technology Human Services Medical Laboratory Technology Medical Assisting Occupational Therapy Assistant Optical Technology Nursing Physical Therapist Assistant Sports Exercise Studies Surgical Technology

www.tri-c.edu/dentalhygiene www.tri-c.edu/dietetic www.tri-c.edu/emt www.tri-c.edu/him www.tri-c.edu/humanservices www.tri-c.edu/medlab www.tri-c.edu/medicalasst www.tri-c.edu/ota www.tri-c.edu/opticaltech www.tri-c.edu/nursing www.tri-c.edu/pta www.tri-c.edu/sport www.tri-c.edu/surgicaltech

Western Campus Health Careers Programs Diagnostic Medical Sonography www.tri-c.edu/sonography Electroneurodiagnostic Technology (END)/ Polysomnography www.tri-c.edu/end www.tri- c.edu/polysomnography EMT /Paramedic www.tri-c.edu/emt Nuclear Medicine www.tri-c.edu/nuclearmed Physician Assistant www.tri-c.edu/physicianasst Radiography www.tri-c.edu/radiography Respiratory Care www.tri-c.edu/respiratory Sports Exercise Studies www.tri-c.edu/sport Veterinary Tech www.tri-c.edu/vettech

Westshore Campus Health Careers Programs EMT /Paramedic www.tri-c.edu/emt Nursing www.tri-c.edu/nursing State Tested Nursing Assistant http://www.tri-c.edu/workforce/health-care-training/stna.html

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

ACTIVITIES Activity 1: MyPlan Complete the MyPlan assessment online. Set up an appointment with an academic counselor to help interpret your results and explain how they might help you clarify your academic and career goals. Prepare three questions about your results and your path forward through academics and into the workforce before you go to your counseling appointment. Then choose one of the following options to complete the activity.

Option 1: Write a summary of what you learned and create a plan of action for utilizing career services and finding the right place in your chosen field. This plan should contain a list of action items that will help you achieve clear, measurable goals. This may include job shadowing, internships, co-ops, etc.

Option 2: Utilize a SWOT analysis (strengths, weaknesses, opportunities and threats) to help you explore career options. See the Blackboard site for a more complete assignment that utilizes the SWOT method.

Activity 2: Meet and Greet Meet with a faculty member in your chosen discipline (if you have one) and have one or more specific questions prepared about the academic and vocational sides of your field of interest. Describe what you learned in one page of writing.

Activity 3: Moving on Up Sit in on an upper-level class in your prospective major or field of interest. Write a page about your observations from the experience and discuss the biggest challenges you foresee in your path to success in your chosen field.

Activity 4: College Central Network Network at www.collegecentral.com/tri-c. Once you’ve signed up, write a paragraph describing the general services provided by the website and which might be most useful to you.

Activity 5: DegreeWorks Follow your instructor’s directions about how to log in to DegreeWorks and utilize the various tools for self-audits and planning for graduation.

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CHAPTER 5: MAKING THE GRADE

CHAPTER 5: Making the Grade While your primary goal in education is to learn, grades are the most obvious measure of your success. This chapter will provide you with practical advice on improving and/or maintaining good grades.

This chapter provides a basic introduction to the importance of syllabi, some fundamentals of critical thinking, practical tips on the most common class assignments including writing essays and taking tests, and a list of the most essential programs at Tri-C that can directly help you in your studies.

How do I calculate my grade?

Your GPA is an important gauge of your academic success. It is utilized when applying for scholarships and is a minimum requirement for some programs (e.g. nursing and sonography). Tri-C requires a 2.0 GPA to graduate! You can check your grades for the classes you’ve taken on my Tri-C space. Go to the following link to calculate your GPA: http://gpacalculator.net/college-gpa-calculator/

Importance of a Syllabus A syllabus is a required, essential document that communicates course content, course methods and goals, student expectations, and how you will be graded. Although you will generally see the same types of information on each individual class syllabus, there are as many different approaches to creating syllabi as there are instructors. Items such as instructor contact information, learning objectives, homework assignments and test dates are all basic items that you will find in most syllabi. Important projects, due dates and attendance policies are other helpful pieces of information that you will need to know. Think of your syllabi as valuable guidelines distributed to you for your success – because that’s precisely what they are!

Common Collegiate Writing Assignments Writing for College Most academic majors and programs require satisfactory completion of ENG 1010 and ENG 1020. These are fundamental courses in the academic world and transfer broadly to other institutions of higher learning. While you work toward passing these gateway courses, whether you need some developmental coursework or not, some practical guidance on writing may serve you well.

The reality is that high-quality writing and reading skills are fundamental in the academic world and transfer broadly to the working world and real life. In your classes, you will be asked to read and write in abundance.

In fact, you know how to write already. All you are doing in college is working to become a better writer and learning the type of writing used at a collegiate level. This takes time.

Becoming a good writer also means reading as a writer. When you read, try to figure out how and why the author organizes their work in a certain way. Learn from how they use punctuation, quotes or other devices.

Writing is a skill, but it is also a craft. As such, you must work at the craft of writing to become a better writer. Many people have strong blocks to becoming a better writer. For example, they may discourage themselves by thinking “I’m not a good writer.” Other people experience writer’s block and use this as an excuse to procrastinate.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Try the following tips to beat writer’s block: • Write/type whatever is in your brain. Let your fingers move and create words. Know that you will erase most of these words, but that you are working to get at your good ideas – to clear your mind, reduce clutter and get more focused.

• Change your environment. Many people find that they work best in quiet areas or while listening to music.

• Type instead of using a pen/pencil or write longhand instead of typing. This simple switch can help get you over the hump and get started.

• Make a list of ideas in bullet form rather than using full sentences. This can remove the pressure you might feel to make each sentence perfect when you first sit down to write.

Short Answers and Essay Exams • Read the question carefully. Consider the key words and specific point(s) to be addressed. Directly address the question in your response – don’t get caught up in writing down everything you know about the topic. Note how the question is framed and whether the question is asking for your opinion, for a definition, or asking you to synthesize several ideas.

• Be mindful of test time limits. Whenever possible, gather your thoughts on a separate page before writing on the exam itself (online or on paper) until you have framed your answer.

• Craft a topic sentence that directly answers the main question and includes the appropriate key words. Make sure your support sentences are relevant and specific. It is normal to use language from the question in your response.

Essay Writing Engage, engage, engage! Many people think writing a paper and learning to write are isolated activities. This doesn’t have to be the case. In fact, being more open with your writing process will help you learn faster and create better papers. Below are some practical ways to make writing essays more engaging and manageable.

• Read the assignment carefully. Ask your instructor for clarification and further guidance if an assignment isn’t clear.

• Each campus has a writing center - you can go there for assistance at any point in the writing process.

• Discuss the essay with your peers.

• Start early. Make a plan to complete a full draft of the paper well before the due date. The best case scenario for important papers includes spending as much time revising and editing as you spend on creating the first full draft.

• Pay careful attention to any remarks you might get from your instructor about your writing.

• Pay attention to the repetitive errors you make. Fixing and understanding these mistakes will improve your writing drastically within a short period of time.

• Guide your writing with an introduction that directly addresses the purpose of your paper and outlines how it will proceed. Allow the following paragraphs to support your purpose (often called a thesis). This is a basic formula for essay writing – pay attention to when and how an assignment deviates from this basic formula.

• Let someone else read your paper and suggest changes. A second pair of eyes is essential. You may choose whether or not to adopt their changes, but a fresh pair of eyes may at least catch some typos you missed.

• Revise writings, especially the papers that most profoundly impact your grade. Revising doesn’t just mean re‑reading the paper for small errors. Consider each element of your assignment carefully. Try different methods of careful reading and editing including reading out loud, which slows you down and allows you to catch more mistakes.

• Procrastination is not your friend. This is a terrible habit for your growth as a writer and for your grades. The reality is that even if you work best under pressure, waiting until the last possible second won’t help you produce the best quality writing and you won’t learn as quickly.

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CHAPTER 5: MAKING THE GRADE

What is a research topic?

In many college courses you will be asked to prepare a research paper or speech on a complex issue or topic. Finding a focused topic that fits the required assignment length is important. A topic such as the death penalty might be too broad to cover in just a few pages, whereas an investigation into whether or not minors should be subjected to the death penalty may be more realistic.

Common research topics may include health and medicine, society and culture, energy and environmentalism, and many more. Research topics may be explored though essays, tests, or presentations.

Test Taking Test anxiety is real for many people. Consider the following to prepare for test taking and help alleviate the stress of exams.

• Breathe!

• Take and review class notes daily.

• Organize your class materials (find a good strategy and stick with it!)

• Study with a group or partner and utilize the College’s writing center, math lab and tutoring center.

• Don’t be afraid to ask for help!

• Add study time in your personal calendar.

• Organize the material you need to cover. Create a step-by-step guide to be studied and learned.

• Avoid dwelling on outside pressures: grades, graduation, peer pressure, family pressure, etc.

• Review your past test performances and learn from them.

• If you know what type of exam you will be taking, try a practice test so you are comfortable with the procedure.

• Approach the exam with confidence and in a positive frame of mind (which is much easier to do when you have prepared well!)

• Choose a comfortable test-taking spot.

• Allow yourself the full time allotted.

• Avoid the “cram” session -- this heightens anxiety.

• Exercise can help with your concentration and sharpen your mind.

• Don’t go to an exam on an empty stomach, and take a snack – stable sugar levels have proven to vastly effect mental performance.

• Read the test directions carefully.

• If you draw a blank, skip the question and go back to it.

• Change body position to help yourself relax.

• If you get really anxious and overwhelmed, choose one question and start writing what you know. This can help trigger better answers.

• Don’t panic when other students start handing in their papers. There is rarely a reward for finishing first!

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Note Taking It is 11:00 p.m. the night before the big exam – are you ready? Or do you find yourself still getting ready? The only resources you have at your workspace for help are a book, a computer, and a notebook. What should you do?

Many students find themselves in this predicament because they have not discovered how to study and take notes over material covered during lectures and in reading assignments. How you prepare before class, during class, and after class have a significant impact on how much time you will spend studying the night before the big exam.

Note taking done well can be a challenge because it can be difficult to understand what is important and what is not. No worries! Good note taking is an art that can be learned. Here are some tips that will help you become a good note taker: • Read material the day before class to help familiarize yourself with what will be covered. Digesting the material prior is key to not having the need to write down every word spoken.

• Be prepared! Having your book, writing materials, and full-size notebook equips you to take notes well.

• Write legibly. There’s nothing more frustrating than not being able to understand your own writing.

• Be sure to include dates and headings. This facilitates your study sessions by making lessons easier to locate.

• Keep your notes organized. Use techniques like subheadings, highlighters, and colored pens to differentiate points.

• Leave spaces. Jumbled notes are hard to read. Additionally, this is effective when you need to add definitions and expanded thoughts during study time.

• Master the art of including detail without attempting to write down every single word. Knowing how to distinguish what to write and how to effectively abbreviate takes practice.

• Methods of note taking varies; however, the Cornell System is a well-known method designed to help write notes correctly to avoid re-writing. This link will provide you with information on how to effectively utilize this notetaking system https://shp.utmb.edu/asa/Forms/cornell note taking system.pdf

The 5 Rs

of Notetaking Record: During the lecture, write all meaningful information legibly.

Reduce: After the lecture, write a summary of the ideas and facts using key words as cue words.

Recite: Recite all the information in your own words without looking at our notes or the text.

Reflect: Think about your own opinions and ideas. Raise questions and record original ideas.

Review: Before reading new material, take 10 minutes to review your older notes. Skim over the main ideas and details.

– Pauk, W. (1989). How to Study in College (4th Ed.). Boston, MA: Houghton Mifflin.

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CHAPTER 5: MAKING THE GRADE

Practicing and Delivering a Speech There are two points of interest to focus on when preparing a speech: your audience and YOU. Let’s begin with the audience. Imagine you are the observer. Would you want to sit through your speech? Design it so that your answer is an emphatic “YES!” You want to let your audience know how and why this information is useful to them. You can do that by relating the topic to something your listeners already know and care about. Your audience may not particularly agree with your topic, so when you acknowledge differences of opinion, do it tactfully. For the listeners who do not have any interest in your topic, be sure to highlight how your speech can help them gain new insight.

1. Organizing your presentation • Write the introduction • Develop the main body • Construct the conclusion • Create speaking notes and supporting visuals 2. Practicing your presentation • Use your speaker’s voice before the big day • Listen for repeated phrases (e.g. um, kind of, ya know?)

• Practice in the room where you will deliver the speech 3. Delivering your presentation • Dress for the occasion • Make eye contact • Acknowledge nonverbal communication (nail picking, posture, etc.)

• Project your voice • Have fun!

Introduction to Critical Thinking Critical thinking is a vital skill. It helps us determine right from wrong. It helps us make good decisions about our lives and families. It helps us determine whether or not the information we are presented with is true. Critical thinking is also crucial to academic success.

Modern society bombards us with many competing viewpoints and arguments about how to live, think, and act. Critical thinking is a process of open-ended inquiry. Viewpoints are judged based on their logic and how they relate to the o­utside world rather than on popular opinion or the viewpoint of an authority figure. Everyone has an opinion on a topic, but some opinions are based more on the quality of the evidence than others. You already possess critical thinking skills. Your college instructors will help you develop these skills even further.

Reasoning Analyzing

Evaluating

Critical thinking skills Decision Making

Problem Solving

Modern research tells us that employers value critical thinking just as much as any other skill.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

The Critical Thinking Process The following graph shows the basic steps to engaging in the critical thinking process. These can be used to analyze nearly anything!

Begin to make judgements and inferences based on facts and premises.

Look at your topic closely. Describe its pieces and components in detail. Relate this information to important outside factors.

Judge or determine somethings worth or value based on analysis of the topic.

Reasoning

Analyzing

Evaluating

Critical thinking skills

Consider different perspectives. Determine significance and value to seek alternatives or solutions.

Decision Making

Weigh the evidence, test different ideas and alternatives.

Problem Solving

ACTIVITIES Activity 1: Best Behaviors Make a list of the types of behaviors you have observed in successful students. Next, make a list of the types of behaviors that are disruptive in the classroom atmosphere. As a class, make a collective list of these opposing behaviors. Which of these behaviors give you the best chance for success?

Activity 2: Syllabus Quiz (requires preparation) Bring in syllabi from all classes. Note the differences and similarities in the following important class components for each syllabus: How do you make the grade for each course? What is the policy for granting Incompletes? How do the instructors describe their preferred mode of communication? What are the policies for make-up tests?

Activity 3: Sudden Speech You have five minutes to prepare a 30-second response “for” and “against” a topic provided by your instructor.

Choose a representative to speak for each side. Review the tips for writing a good speech in this chapter. Note how good preparation leads to higher quality.

Activity 4: Note Taken!

The notes you take in class are essential to a successful study session. Aside from the course text, notes are all that remains from the information provided to you in class. Bring in notes from any class you have taken this semester so you can receive valuable tips on how to improve your technique!

Activity 5: Sands of the Hourglass Based on your instructor’s prompt, write a timed essay using the skills presented in this chapter.

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CHAPTER 6: TECH SUPPORT AND LIBRARY RESOURCES

CHAPTER 6: Tech Support and Library Resources We live in a digital world. Work, entertainment, social networks, education and communication – all happen digitally and within the framework of a rapidly shrinking globe. Almost every aspect of our lives is affected by technology, and it’s here to stay. In fact, you will need to be technologically aware, and skilled, in order to reach your goals.

This chapter includes information on Tri-C’s technology resources: computer classes, free workshops, online tutorials, tutoring services in the Technology Learning Center (TLC) and much more, to ensure you are ready to engage with technology.

my Tri-C space and Blackboard As soon as you apply to Tri-C, the College will generate your my Tri-C space account. This account is an essential tool in remaining connected to all things Tri-C. It is your digital lifeline. Through this system, you are able to do the following: • Select and register for courses • Change your address and phone number • Add and drop courses • Change your major • View your class schedule • Keep up with deadlines and important dates • Check financial aid status • View the academic calendar • Access BlackbBoard system • Get course help • Order transcripts • Connect to the library • Check your grades Within my Tri-C space, you will also have an email account. Most Tri-C communication is done through your Tri-C email, so it is important to check your email regularly for important updates. You can make it easy on yourself by just linking your Tri-C email account to your personal email account (you can get help with this at your campus information desk). That way you don’t miss a thing!

Blackboard is the Tri-C online learning management system used for your web-based learning experience. After you enroll in an online or blended learning course, you will be provided with opportunities to learn how to use Blackboard.

However, traditional classes may also use Blackboard as a supplement to in-class materials.

Need help with technology? Here’s a “where-to-go” guide: Basic computer skills: Visit the Learning Commons – staff is available to help in person.

Blackboard support: The Learning Commons and Library have dedicated staff who can help you with research and basic computer skills.

For additional resources visit: http://www.tri-c.edu/olsa OR http://www.tri-c.edu/online-learning/student-resources/index.html

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Class Formats There are three ways to take classes at Tri-C: face to face, online and blended/hybrid. It is important to understand the differences in these formats and perhaps more important to understand which is the best fit for you.

Face-to-face courses are the most common. These traditional courses may or may not include an online component.

Students who succeed in face-to-face courses: • Like the energy and community created in a classroom • Are comfortable taking notes, speaking in front of people and interacting with peers and faculty • Have a manageable schedule Online courses allow students to complete all course requirements without coming to a Tri-C campus. Students engage with faculty and other students, complete assignments and participate in instruction all via the Blackboard Learning Management System. Tests may be given online or in a suitable proctored environment.

In-class time is shorter because of the additional online requirements.

Students who succeed in online courses: • Have basic computer skills and can easily navigate the Internet • Are self-motivated, self-disciplined, manage time well and are independent learners • Know how to stay in communication with the class and instructor Blended learning or hybrid courses combine online and face-to-face classroom instruction. Students participate in classroom instruction with a faculty member and complete other course activities in the virtual environment. Watch this video to find out more about blended learning at Tri-C: https://youtu.be/h9HSZppELTU Students who succeed in blended/hybrid courses: • Have basic computer skills • Want some face-to-face contact with instructor • Know how to stay on task • Are self-motivated Before you sign up for courses, it is strongly suggested that you see an academic counselor to help select the appropriate classes. Once course selections are made, you can sign up in person at the enrollment center or register online. If you have questions about this important process, call your campus enrollment center or visit the student ambassadors at the information desk at each campus. Note that spring classes are open for enrollment in October of each year; fall semester courses are open for registration in April. You will be notified of this date through your Tri-C email.

On the following page is a screen shot that appears when you are identifying courses to take. At the top of the course search page is an explanation that identifies what each column represents. Note the five-digit CRN number which identifies the specific course section. Note the days, times and location of the course. The students enrolled and seats available, term and the learning format follow. Make sure that you select the right term (16-week, 14-week or, 8-week for fall and spring terms), location, and course format (located at the far right). See the screenshot on the following page for an example:

IDENTIFIERS CRN- (Course Number) The number assigned to this class.

SUB- (Subject) The type of class it is CRSE- (Course) The class level TITLE- The name of the class CAMPUS- Which campus is the class on? (Tri- C has four campuses and a satellite campus) Metro West Eastern Westshore and Brunswick Satellite Campus

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CAMPUS- Which campus is the class on? (Tri- C has four campuses and a satellite campus) Metro West Eastern Westshore and Brunswick Satellite Campus CHAPTER 6: TECH SUPPORT AND LIBRARY RESOURCES CRED- (Credits) How many credits the class is worth?

DAYS- The days of the week that the class meets TIME- The class meeting time CRED-CAP(Credits) many creditsallowed the classtoisenroll worth?in the class HowHow many students DAYS-ACTThe days of the week that the class meets How many people actually signed up How manytime available spots left in the class TIME-REMThe class meeting WL (Waitlist) CAPHowtomany allowed on the wait list CAP- How many students allowed enrollstudents in the class WL many ACT-people How many students ACT- How actually signed are up already on the actual wait list How many spots remain on the waitlist REM- WL How REMmany available spots left in the class LOCATIONThemany building and classroom WL - (Waitlist) CAP- How students allowed onnumber the wait list ATTRIBUTEType of class: OnlineAll assignments WL ACT- How many students are already on the actual wait list in Blackboard- Blended- Classes meet in the classroom at least day aonweek as well as complete work in Blackboard.

WL REMHow many spotsone remain the waitlist

LOCATION- The building and classroom number DATE- The starting date of the class and the day the class ends ATTRIBUTEof class: OnlineAllthe assignments BlackboardBlendedthe • Type The semester starts on date listed.in The class starts on the Classes day the meet class in meets classroom at least one day a week as well as complete work in Blackboard.

the semester starts Theends class below does not meet until Wednesday of that DATE-For Theexample, starting date of the class and on theMonday. day the class week. • The semester starts on the date listed. The class starts on the day the class meets For example, the semester starts on Monday. The class below does not meet until Wednesday of that week.

The number assigned to the class

This identifies the subject The level of the course

How many credits the course is carries

Be sure to check the campus

Mon. Tues.

Wed. Thurs.

Fri.

M T W TH or R F

Who is teaching the class?

Note that this class is at Metro Campus

When does this class start?

Blended classes require meeting face-to-face and working on Blackboard

There is no Attribute listed because the class is held in a class room

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

To find out more about these various learning formats, online programs, e-learning, electronic student services and more, visit http://www.tri-c.edu/online.

Class Withdrawal Information It is your responsibility to withdraw from a course if you stop attending or a course no longer fits your schedule. In addition to signing up for classes without checking basic details carefully, many students make mistakes when they need to withdraw from a course. You can drop a course online or in person. It is very important that you withdraw by specific dates to avoid failing and/or having to pay for the course. It is also strongly recommended that you re-check your student schedule to ensure that your official course schedule reflects any changes made. Go to the following site to find the dates that will affect your course changes each semester. This information should also be on each course syllabus. http://www.tri-c.edu/paying-for-college/withdraw-refund.html

Library and Information Literacy The Learning Commons is where you will find the most important Tri-C resources including the Library, Technology Learning Center (TLC) and Media Services. Here is a link to their website: http://www.tri-c.edu/learning-commons/index.html The Tri-C library provides students, faculty, staff and community patrons with access to a wealth of informational resources including books, journals (both print and electronic), media and more.

The TLC provides students, faculty, staff and community users with access to computers featuring high speed internet and various software applications. The TLCs are equipped with Windows and some sites offer Mac workstations. There are over 2000 workstations installed College-wide. Each campus TLC has an open lab with network laser printers and support staff to assist users with technology.

We cannot overstate the importance of these resources. A successful college experience requires reading, researching and communicating on a daily basis. Become familiar with the Learning Commons right now!

For basic Blackboard help, you can also visit the Learning Commons in person. Depending upon the program or class, it may be most appropriate for you to contact your instructor. The Learning Commons staff will do their best to assist you with the applications on the computer. Please keep in mind that outside of Microsoft Office, knowledge of the many applications available may be limited.

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CHAPTER 6: TECH SUPPORT AND LIBRARY RESOURCES

Learning Commons contact and location information: CAMPUS

LOCATION/ROOM NUMBER

PHONE NUMBER

Eastern

ESS 3100 and ESS 3200

216-987-0595

Metropolitan

MTLC 256

216-987-3679

Western

WTLC GT111

216-987-5656

Brunswick University Center

BUC 214

216-987-3877

Westshore

SHCS 130

216-987-3888

CCW

CCW 221

216-987-5888

“The first activity really made us communicate, laugh, and not be so serious. [We learned] information about the library and how to search for books and research.”

THALIA GONZALEZ Mechanical Engineering, Cleveland

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

ACTIVITIES: Activity 1: Blackboard Introduction Log in to the course site on Blackboard. Answer the question(s) that your instructor poses.

Activity 2: The Amazing Library Race The Amazing Library Race is an assignment taught by library faculty. This one-hour activity will lead you through the process of finding an appropriate and quality topic, finding books and articles, utilizing web searches and finding other online resources to support your research.

Activity 3: On Being Well-Read Identify and list what you read on a regular basis. Then list the other media you engage with on a regular basis (online, television, radio, gaming, etc.). Next, read the article on being “well-read” in the 21st century and write a reflective one page essay on how you can productively engage in the world of knowledge and information.

Identify how this will be important to your personal and intellectual growth as you become a lifelong learner. http://www.npr.org/blogs/monkeysee/2011/04/21/135508305/ the-sad-beautiful-fact-that-were-all-going-to-miss-almosteverything After you complete the assignment, consider the following sources to add to your regular reading and engagement:

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CHAPTER 7: MONEY MATTERS

CHAPTER 7: Money Matters There is no denying the power of money in our world.

Many of us could use help managing our money. Money management can be stressful if you ignore or postpone important financial obligations. For these and many other practical reasons, money management deserves a lot of thought.

Failure to focus on your finances can lead you down a path of debt with far less control over your income. Don’t ignore this part of your educational and personal journey. The reality is that financial responsibility exists whether you pay attention to it or not.

This chapter covers important topics including academic finances; paying for school; finding “free” money; and understanding grants, scholarships and work-study. It also includes a basic introduction to personal finance.

College Finances Paying for college is a challenge for many students. With tuition, general fees and books factored in, it is worthwhile to evaluate the many opportunities available to meet these costs head-on. Tri-C continues to keep tuition rates reasonable despite the rising cost of education. Regardless of the low relative cost, it is wise to develop a plan to pay for your education. When you crunch the numbers, a college degree pays off in big ways (see chart in Chapter 1). However, this doesn’t change the fact that many of you need to pay for college now.

The first step in this process is the Free Application for Federal Student Aid (FAFSA). This is the form that is filled out each year to determine whether you are eligible for financial aid. It includes your personal financial information and, often, your parents’ information (for those 23 years old or younger).

Have you already completed your FAFSA? If not, it’s not too late! Meet with a financial aid advisor as soon as possible to see if you are eligible for free funding to pay for your education. Even if you do not think you are eligible for financial aid, it is important to fill out this form to be considered for additional funds through work-study, grants, scholarships and other programs you may not know about.

In other words, fill out your FAFSA! It can only help. Make sure to complete and submit the FAFSA before the priority deadlines listed below. Many programs operate on a “first come, first serve” basis, so getting the form in on time allows you to take full advantage of the funds available.

2018-2019 PRIORITY PROCESSING DEADLINES FOR FAFSA

et:

Don’t forg

Fall Semester: July 2, 2018 Spring Semester: December 1, 2018 Summer Session: May 1, 2019

What is the FAFSA? ALL IN

#allinFAFSA

Your FAFSA also must be renewed each academic year. Check out the chart below to see when the FAFSA becomes available and which tax information to use.

WHEN STUDENT WILL ATTEND COLLEGE WHEN STUDENT CAN SUBMIT FAFSA July 1, 2018 — June 30, 2019 October 1, 2017 — June 30, 2019 (2016 tax info) July 1, 2019 — June 30, 2020 October 1, 2018 — June 30, 2020 (2017 tax info)

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Types of Financial Aid There are four main types of financial aid, many of which do not need to be paid back.

Grants: Grant funds do not need to be paid back. You must complete the FAFSA to determine your eligibility. Grants can be federal or state-funded and can even help pay for summer classes.

Work-Study: Work-study jobs help you earn a paycheck as you learn. They also provide meaningful work experience to help build your resume. You must complete the FAFSA to determine your eligibility. Once your eligibility is confirmed, visit www.tri-c.edu/workstudy to view work-study opportunities.

Scholarships: Scholarship funds do not need to be paid back. Tri-C offers a wide variety of scholarships to its students. Apply online at www.tri-c.edu/scholarships or contact the Student Financial Aid and Scholarships Office for more information.

Many private scholarships are also available, so do your research! The following websites are good places to start: • www.fastweb.com • www.collegenowgc.org • www.clevelandfoundation.org

Free scholarship search $3 million in scholarships awarded across Northeast Ohio each year Local scholarship search

Student Loans: Students may also be eligible to receive student loans from the Department of Education. Student loans are paid back, with interest, over several years. Only borrowing what you need is essential to being a responsible student loan borrower. You should also understand the repayment terms before you borrow.

Visit the Student Financial Aid and Scholarships Office Each Tri-C campus has a Student Financial Aid and Scholarships Office that serves as the main point of inquiry about college finances and financial aid. They also have a variety of online tools that can answer some of your questions and give you more information to make communication with the financial aid personnel as efficient and productive as possible.

This office is dedicated to helping students navigate financial aid options to pay for their college expenses. Students can meet with a financial aid advisor to obtain information about various financial aid options, including grants, scholarships, student loans and public benefits.

The Student Financial Aid and Scholarships Office and website can help with the following: • • • • • •

Applying for financial assistance Explaining financial aid policies Applying for scholarships Applying for student loans Important financial aid dates Work-study programs/jobs

Visit the Student Financial Aid and Scholarships website at www.tri-c.edu/financialaid.

Common Questions When do I begin to repay my loan?

Student loans generally start repayment when you drop below half-time status (fewer than six credits per semester) or graduate. You may qualify for a six-month grace period but should always verify with your student loan servicer. To determine who your loan servicer is, or to calculate your loan repayment, visit www.studentloans.gov.

Are there tax benefits associated with financial aid?

Generally, financial aid advisors cannot counsel you on any tax-related benefits. Always check with a certified tax advisor.

You can also find more information on the IRS website: www.irs.gov/uac/tax-benefits-for-education-information-center.

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CHAPTER 7: MONEY MATTERS

What is SAP? Satisfactory Academic Progress (SAP) is a federal regulation that requires Tri-C to review the academic progress of each student receiving financial aid. Students must maintain a 2.0 GPA, complete 67% of their attempted courses and be within 150% of the credits required for degree completion. Find more information here: www.tri-c.edu/paying-forcollege/financial-aid-and-scholarships/documents/tri-c-sap-policy.pdf.

When will I receive my refund?

View updated financial aid disbursement and refund dates here: www.tri-c.edu/financialaiddates.

What resources should I avoid regarding my academic finances?

Avoid any website or organization that asks you to pay for help with the FAFSA or finding scholarships and other academic aid.

Personal Finances Paying for college in an affordable manner is an important part of managing your college journey.

The material above provides basic pointers on how to get your academic finances on solid ground, but it is also important to consider how this fits into your own financial well-being.

The Art of Budgeting “Where does the money go?� This is a question many people ask when it comes to budgeting and money management. A personal budget deals with your income, expenses, savings and debt. Paying for college is only a portion of your responsibilities at this time. Many resources are available to help with the lifelong journey of personal finance.

Effective money management starts with goals and a step-by-step plan for saving and spending. Financial goals should be realistic, specific, and have a time frame. The budgeting activities at the end of this chapter will help you create and understand a basic budget and give you valuable information about your spending, allowing you to reach your financial goals faster. This includes properly balancing what you want with what you can afford.

The following terms are important in understanding your financial well-being: Income: Income refers to money that you make from a variety of sources, including working, business activities and investments. Graduating from college helps you obtain a fulfilling career and greatly increases your earning potential.

Attending college is one of the biggest investments you can make in your financial future.

Expenses: Expenses include all costs associated with living. The basic purpose of a budget is to monitor the money coming in and compare it to what is going out. Look closely at your financial necessities and consider your wants versus your needs. To save money, you must have more income than expenses.

Savings: Saving can be hard to do while in college, but it is never too early to develop a plan. One reason to save is to reduce stress by creating financial stability. Another is to secure your future by being prepared for emergencies. Saving early allows your money to grow in the form of interest. Compound interest multiplies the amount of money saved over time.

Budgeting: Budgeting is the process of tracking your income and expenses. The activity at the end of this chapter will help you get started with this important financial tool.

Credit Card: From renting a car to reserving an airline ticket or hotel room, credit cards have become a necessary financial tool. Using credit wisely is critical to building a solid credit history and maintaining fiscal fitness.

Many people do not realize that credit cards are a loan that needs to be paid back. Due to interest, late fees, annual fees, etc., you often end up paying a lot more money than what you initially borrowed.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Some people view credit cards as quick and easy money. Though a credit card may allow you to purchase what you want in the short term, the cost becomes much greater the longer you don’t pay the bill. Read about an all-toocommon situation that can easily be avoided here: www.christiancollegeguide.net/article/credit-card-nightmare.

Consider getting a debit card rather than a credit card. This will ensure you only use the money you actually have rather than money you wish you had.

Credit Score: Think of your credit score as a kind of financial GPA. Your goal is to keep improving it and then maintain it once it’s the highest you can achieve. Similar to your GPA, your credit score is more difficult to improve after making a mistake, such as missing a bill payment.

Your credit score is extremely important. As a college student, you may be paying bills on your own for the first time, borrowing a loan or deciding to apply for a debit or credit card. These actions can greatly impact your credit score, which will affect your ability to get a job, buy a car or apply for a home loan (mortgage).

You can view your credit report for free on an annual basis at www.annualcreditreport.com.

This chart shows what is considered a good or bad credit score: Credit Score Report Card Credit Score

Grade Equivalent

800 and above

(13% of U.S. population)

A+

750 - 799

(27% of U.S. population)

A

700 - 749

(18% of U.S. population)

B

650 - 699

(15% of U.S. population)

C

600 - 649

(12% of U.S. population)

C-

550 - 599

(8% of U.S. population)

D

500 - 549

(5% of U.S. population)

D-

499 and lower

(2% of U.S. population)

F

Source: FICO score range information from www.moneyboxer.com

Tips for improving or maintaining a good credit score: • Pay your bills on time • Keep track of your credit score • Don’t open new lines of credit • Keep credit balances low • Don’t close old credit accounts

Not making the grade? Follow these tips to improve your credit: • Request a copy of your credit report • Reduce your debt • Get current on past-due bills • Set up reminders to pay your bills

“This class has taught me more on real world situations than four years of high school. The second to last week of class, I finally figured out what credit score is and the difference between that and student debt..”

SPENCER ZILLICH Graphic Design, Cleveland Heights

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CHAPTER 7: MONEY MATTERS

Help for Financial Troubles If your finances are in trouble, don’t hide from it! Tri-C’s Project GO! partners with the Ohio Department of Job and Family Services (ODJFS), the Ohio Benefit Bank (OBB) and the Cleveland Food Bank to break down barriers to college completion. Project GO! services are offered through the Student Financial Aid and Scholarships Office, which serves as the primary hub for students to apply for SNAP benefits, health care, childcare, housing, utility assistance and cash assistance.

This grant-funded program utilizes Tri-C staff and interns as benefit coaches who can help students determine eligibility and apply for public benefits at all four main campus locations. Get started at www.tri-c.edu/projectgo.

Financial Resources • Visit Tri-C’s Student Financial Aid and Scholarships page (displayed below): www.tri-c.edu/financialaid

• Access personal finance tools to help you build real-life financial skills: www.cashcourse.org • Get financial aid answers 24/7: http://www.tri-c.edu/paying-for-college/financial-aid-and-scholarships/financial-education.html Tri-C’s financial aid office offers counseling to help plan your financial aid for the entire academic year. Stop by the Student Financial Aid and Scholarships Office to make an appointment for your Yearlong Financial Aid Plan!

Basic Financial Checklist for Each School Year: • Have you filled out your FAFSA? • Have you researched and applied for grants, scholarships, loans and/or work-study opportunities?

• Have you included your school bills (including tuition, books and supplies) in a personal financial budget?

• Do you have payment plan or schedule for paying your school and personal bills?

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

ACTIVITIES Activity 1: Dear Money…

Write a letter of reflection about your personal connection with money. Genuinely contemplate the relationship between the two of you.

What has it been like over the years? Where would you like to see the relationship go in the future?

Include responses to the following thoughts: • I knew I needed you in my life when…

• This is what I already understand about you…

• What I don’t understand about you is…

• This is how I’ve mistreated you…

• This is how I’ve respected you…

• These are some exciting plans that I have for us…

Activity 2: FAFSA Fill out your FAFSA for the current or upcoming year.

Activity 3: Cash Course!

Log in to the CashCourse website and create an account. Write a one-paragraph summary of the services provided and describe the services you think will help you the most. www.tri-c.edu/cashcourse

Activity 4: Personal Budget Create a personal monthly budget. You may use the template included in this chapter, find another that works better for you, or use the budget provided in CashCourse. Be as specific as possible, especially with your spending habits.

Then write one page reflecting on the following: • What did you notice about your spending patterns?

• Which habits do you want to keep? How might these habits change over the course of a year?

• Do you have any big expected expenses in the coming months other than college and monthly bills?

• Which spending habits do you need to change?

• Are you able to save any money in your budget? Where?

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CHAPTER 7: MONEY MATTERS

The following is a template for a common budget:

College Monthly Budget Worksheet INCOME

$ BUDGETED

$ ACTUAL

$ DIFFERENCE

Grants

$

$

$

Scholarships

$

$

$

Loans

$

$

$

Job (your salary)

$

$

$

Parents’ Contribution

$

$

$

Other Income

$

$

$ TOTAL INCOME

ACADEMIC EXPENSES

$ BUDGETED

$

$ ACTUAL

$ DIFFERENCE

Tuition & Fees

$

$

$

Books & School Supplies

$

$

$

Miscellaneous (postage/etc.)

$

$

$

Computer (paper/disks/etc.)

$

$

$

LIVING EXPENSES

$ BUDGETED

$ ACTUAL

$ DIFFERENCE

Rm. & Board/Rent

$

$

$

Utilities (water/electric/heat/air cond.)

$

$

$

TV (cable/etc.)

$

$

$

Phone (hookup/monthly)

$

$

$

Insurance (medical/car/rental)

$

$

$

Food (dorm meal plan)

$

$

$

Food (other than dorm meals)

$

$

$

Loan Payments

$

$

$

Credit Card Payments

$

$

$

Transportation (gas/bus/etc.)

$

$

$

Trips Home/Vacations

$

$

$

Other

$

$

$

PERSONAL EXPENSES

$ BUDGETED

$ ACTUAL

$ DIFFERENCE

Personal (toiletries/hair care/etc.)

$

$

$

Entertainment (music/video/movies/games/etc.)

$

$

$

Clothing/Shoes

$

$

$

Savings (amount you put away)

$

$

$

Other

$

$

$

TOTAL EXPENSES

$

Your Income Minus Your Expenses = Your NET

$

Even if your class doesn’t choose to create a personal budget, you should consider creating one for your own personal understanding.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

CHAPTER 8: The Whole Self “I keep fit, I work out, I eat pretty damn well, I don’t drink like a fish, and all of those things are tempered with a holistic mind-set that you need to damn well respect the vehicle that you’re walking around in.”

– Mick Fleetwood, Musician, Actor

Balance isn’t only about eating right and keeping an open mind – all of life’s experiences over time contribute to establishing balance. Living with a healthy spiritual understanding, fostering fruitful relationships, establishing a fulfilling career, finding emotional stability, increasing our knowledge and fostering wisdom are all great challenges.

Finding the balance between these important elements of healthy living can help us reach our goals, provide for our families and live up to our potential.

As a college student, your health and wellness are essential to your academic success. One of the most important things you can do is take responsibility for making choices that will help you maintain all aspects of your well-being.

Wellness can be defined as a purposeful, enjoyable and deliberate lifestyle choice that promotes balance through healthful practices and attitudes.

i o na

al tu ir i Sp

l

You

l

l

pa t Occu

t ua

Emotio

nal

Ph y si c al

The understanding that an individual’s actions impact the cleanliness and safety of their surroundings involves taking steps to protect and minimize threats to the environment and community.

ec

cia

ENVIRONMENTAL (air, water, food, safety)

e ll

So

Let’s take a closer look at these seven areas of your wheel and ways you can maintain and enhance them for your optimal success.

In t

Environmental

There is more to life than just sleeping, exercising and eating right. Living a healthy, well-balanced life as a student involves all aspects of you and your “wheel”: emotional, physical, spiritual, social, intellectual, environmental and occupational.

• The quality of today’s environment has a direct effect on personal wellness., but maintaining your personal environment is also important..

° Create a living space that is conducive to good physical and mental health (e.g., de-clutter your living space, ° ° °

maintain a safe and clean living area) Recognize your own impact on the environment Reduce, reuse and recycle, realizing that there is no “away” when you throw things into the garbage Identify steps you can take to maintain and enhance your personal health through your surroundings

Tri-C is fully committed to promoting a healthy relationship between our community and the environment.

Environmental clubs, an Environmental Health and Safety degree, Earth Day programs and campus recycling are just a few examples of how we promote that relationship.

Now that we’ve outlined and definied the various aspects of well-being, we can direct our attention to some practical ways of putting a plan for personal wellness into action. The key word in the title of this chapter is SELF. Each individual’s personal circumstances are unique and the methods with which we respond to these conditions are just as distinct. For this reason, you will find a wide variety of techniques to choose from as you explore ways to improve your life from the inside out. These suggested practices are structured by theme, with specific supporting points.

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CHAPTER 8: THE WHOLE SELF

INTELLECTUAL (mind) A willingness to open your mind to new ideas and experiences can help you make good personal decisions, enhance interactions and improve your community.

• Strive to learn new concepts, improve skills and seek challenges in the pursuit of lifelong learning. Engage in creative and stimulating mental activities to expand your knowledge and skills to share with others.

° ° ° °

Welcome and accept challenges as an opportunity for growth Read often for the enjoyment of it Be willing to listen to ideas other than your own Be curious about the world around you

OCCUPATIONAL (career, skills) Fulfillment from your job or chosen career may involve exploring new options based on your interests, values, skills and personality.

• Make choices that match your values, skills and personality so that your occupation positively affects you and the community.

° ° ° ° °

Accept that school work and formal education are meaningful and allow for personal growth Balance work with rest and play Continue to do the best you can while at work Have a positive attitude about your career and the fulfillment and rewards it brings Seek to learn or continue to use best practices in your chosen field

Don’t forget about the Career Center, your one-stop shop for all career-related assistance!

SOCIAL (family, friends, relationships) The ability to relate, connect and interact with a diverse range of people; communicating well both verbally and nonverbally; having meaningful, healthy relationships; and demonstrating respect for self and others.

• Establish and maintain positive relationships with family, friends and classmates; balance time and prioritize academics with friends and family.

° ° ° ° °

Adjust to changing relationships in a positive manner Evaluate/re-evaluate current relationships Interact with people from different cultures and ways of life Work to decrease violence and handle conflict in a positive way Demonstrate basic social etiquette (e.g. say thank you, excuse me/pardon me, good morning, etc.). Good manners are a way of showing people you respect them.

Tri-C offers a variety of ways to connect socially. See Chapter 3 for information about student life, student organizations and other ways to socialize with your peers and the Tri-C community.

“Meditation is something that calms me down.

It makes me feel at peace, it comforts me.”

ISORAILYS LACEN Business, Brooklyn

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

EMOTIONAL (feelings) The ability to understand ourselves and cope with the challenges life can bring. Being attentive to your thoughts, feelings and behaviors, whether positive or negative • Express emotions appropriately, adjust to change, cope with stress in a healthy way and enjoy life despite its occasional disappointments and frustrations.

° Take action to control stress (running, journaling, yoga, kickboxing, etc.) ° Calmly and openly discuss your feelings in a respectful way with someone you trust ° Consider how your actions and words affect others At Tri-C, we take emotional health issues seriously. If you have serious emotional trauma, or just want to maintain your mental health, you can get free personal counseling and consultations with our counseling faculty. A licensed psychologist is also available during all office hours. Contact your counseling office in person, by email or by phone.

A survey by Psychology Today notes that almost 30 percent of respondents had sought some type of counseling in the previous two years and that 80 percent of them found it helpful. Maintaining and learning more about your mental health is a lifelong journey – don’t be afraid to get some advice!

PHYSICAL (body) The ability to maintain a healthy body and quality of life helps you to get through your daily activities without fatigue or physical stress.

• Recognize that your behaviors have a significant impact on your wellness and adopt healthful habits while choosing to avoid destructive ones. ° Eat a nutritious breakfast every morning ° Exercise at least three times a week ° Make good decisions concerning risky sexual behavior ° Choose to avoid or restrict the intake of harmful substances The Recreation offices on each campus can help you maintain your physical health. This is your “go-to” place for sports participation, recreation activities, physical education classes and other fitness programs. Visit in person or check their website to get involved. Keep in mind that each campus has a recreational center (gymnasium, exercise room, pool and more) that is free for you to use! Swim, play basketball, take a samba class or use the weight and exercise rooms!

SPIRITUAL (values, purpose, intuition, vitality) The sense that life is meaningful and has a purpose including the ethics, values and morals that guide us and give meaning and direction to life; showing and exercising compassion, forgiveness, love, joy and fulfillment • Spirituality is a personal matter defined by you – a process of discovering meaning and purpose in life and demonstrating values through your behaviors. For some college students, spirituality can be a source of comfort and strength as well as an aspect of wellness.

° ° ° ° °

48

Meditate or pray on a regular basis Take time to enjoy beauty (nature, art, music, etc.)

Enjoy life; free yourself of self-destructive behaviors and people Explore your current faith or a different one Explore your faith in a like-minded group

CHAPTER 8: THE WHOLE SELF

YOUR RELATIONSHIP WITH YOURSELF** • Meditate With the constant external stimulation we encounter, it is essential to quiet our minds regularly. You may choose to meditate with a concentrated intention, such as improving self-confidence or attracting a specific desire. If you are unsure of how to start, there is an abundance of guided meditations available on YouTube. Most of them are accompanied by peaceful music and words of affirmation. Alternatively, you can find a quiet space where you will remain undisturbed for at least 20 minutes and simply sit peacefully in a comfortable position. Pay attention to your breathing and do your best to clear your thoughts. Remember to be patient with yourself – it takes practice!

• Practice Self-Affirmation We all have enough outward forces sending the message that we aren’t good enough.

To top it off, we can be quite hard on ourselves. Protecting the image of our personal integrity takes practice. Examples may include saying to ourselves things like “I am Dr. Chelsea Jackson Roberts, Certified yogi, educator, cover model and doctor capable,” or “I am hard-working.” Of course, it is essential to be honest with yourself.

You want to use affirmations that are accurate. If there are areas in your life that you desire to improve, utilize specialized affirmations with intention. More specific affirmations may sound like “I will encourage my children today,” or “I will manage my money carefully and wisely this month.”

• Review previous accomplishments and list your assets How can you improve upon your foundation if you aren’t well aware of what the foundation is made from? Take some time to review past moments of victory: honors, awards, milestones and proud moments. You may have forgotten how much you’ve done! Reminding yourself of previous achievements can inspire you to do even more along the road ahead. In addition to reviewing previous accomplishments, it is important to be familiar with your unique assets. A clear understanding of your strengths can benefit you in a variety of circumstances such as job interviews, networking events, dates – any situation in which you need to represent yourself well.

YOUR SURROUNDINGS • Take a break from social media Constant connection with the alternate reality that we call social media can make you jaded. Those who balance their time spent on electronic devices/social media are less likely to become depressed or experience increased depression. Consider other activities like exercise or meeting with people face-to-face for a more balanced social well-being.

In addition, you want to make sure that you aren’t pulled into believing everything you see online. This may seem obvious, but if you spend too much time in the virtual world, it can drastically affect your own vision of reality.

For instance, images in print media are heavily altered with programs like Photoshop to depict false perfection. It would not be fair to use these illustrations as a measuring stick to compare yourself against. Similarly, the image that others portray online is often exaggerated. Take a break from time to time, whether it’s 24 hours, a week or a month. We must remember that real life awaits us outside of cyberspace!

• Purge your environment Clean house – literally! As time passes, we begin to accumulate needless clothing, paperwork, household items and even outdated personal hygiene products. Cluttered surroundings can sometimes equal a cluttered mind. Set aside time to go through your closet, cabinets, junk drawer, car and even your refrigerator. You may be surprised to see how much you’ve been holding on to! You may find old, outdated items that should have been pitched ages ago.

Purging can give you a fresh outlook with an added sense of accomplishment. Out with the old and in with the new!

• Get outside!

Winter, spring, summer, fall – we all have our favorite season, but communion with the great outdoors should be practiced year-round. Many propose that spending time in nature can connect you with your spirituality. To behold natural creation is a grounding experience. There is an energy of vitality and perfection that nature carries with it, which is worth connecting to.

YOUR RELATIONSHIPS WITH OTHERS • Learn what you can and cannot give We often subconsciously expect that others will adjust what they “withdraw” from relationships based on how much they are able to “deposit,” much like a bank account. An individual who is a natural giver may not notice an imbalance until they are near depletion. Establish boundaries and learn how to say no.

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

• Forgive with intention Make a point to forgive those whom you feel have wronged or offended you. Have you ever heard that we judge others based on their behavior, but assess ourselves based on our intentions? Bring balance to your outlook.

Extend every individual the same grace that you would like for yourself. Harboring a grudge can also block positive energy. Dark emotions hold a negative charge and focus on what cannot be changed – the past. Remember, forgiveness is never for the other person as much as it is for you. Let go of the burden of resentment and set yourself free!

• Remove the pressure to please all of the time The “disease to please” affects the best of us. We were raised in a society that teaches us to thrive on recognition, from the elementary award assembly to pats on the back in the office. Of course you should put forth your best effort in every endeavor, but you must not operate under the consistent construct of making sure everyone is satisfied with your performance. Some of the greatest contributors to history were misunderstood until generations later! As long as you are at peace with your decisions, and you feel that they align with your heart’s purpose, you can be sure you are doing the right thing. Trying to make everyone happy is a sure way to disrupt that inner harmony.

PRACTICE PERSONAL PRESERVATION • Take a biology class… on you!

Our nutritional and health needs can be as unique as we are. A one-size-fits-all approach may not be the best method when it comes to properly fueling our bodies. Talk to your doctor about your specific body type and your family history. There may be a specific recommended diet that will assist you in looking and feeling your best. Also keep track of your doctor visits. Keeping in tune with your highs and lows in personal health results in a detailed and informed outlook for years to come.

• Sleep Really, it’s as simple as that. Getting fewer than six hours of sleep per night can increase your risk of acquiring an illness. Sleep deprivation can also contribute to stress, heart attack, high blood pressure and high cholesterol.

An adequate amount of sleep can reduce stress and enhance the nervous system, and is believed to assist in significant weight loss.

• Go into airplane mode Do not simply silence your phone -- the call and text message alerts still appear on your screen, which will definitely serve as a distraction. You could find yourself engaged in a thirty-minute text conversation before you know it! Stop that train before it starts. Carve out a reasonable amount of time regularly to switch your phone to airplane mode. This will allow you to redirect your attention elsewhere (family, friends, projects, etc.) without interruption.

• Visualize If you can see it, you can achieve it. There is power in visualization. This practice can truly help you attract the things that you want. Keeping these desirable images in your mind causes you to react in a favorable way emotionally, sending out a ripple of positive results. These images also consciously and subconsciously affect your decisions and behaviors, leading you toward your goals.

• Journal Another therapeutic and cathartic activity is journaling. Document as much as you can. It’s amazing to look back on your process of growth through sincere journaling. Also try free writing. Sit down for a period of time and simply write whatever comes to mind. Many innovative ideas and/or discoveries of hidden emotions may come from this activity.

• Evaluate your mental health It is essential to have regular checkups with your dentist and general health care provider, so what would make you think that your mental health is any less important? Some people view mental health as a taboo subject. You wouldn’t be embarrassed to see your dermatologist for eczema, or a respiratory care therapist for asthma. You should not feel ashamed for seeking help to balance your mood, emotions or thought patterns (your brain is an organ too!). If you feel that you may be experiencing an imbalance in any of these areas, please see your health care provider or stop in to the Counseling Center on campus. There are also simple, self-guided assessments you can take online as a first step.

Pickens, T., (2014). “Mission 31 Vitality: A 31 Day Regimen that will transform your Perspective of Life.” (pp. 61-96).

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CHAPTER 8: THE WHOLE SELF

ACTIVITIES Activity 1: SMART Goals Use the SMART goal guidelines below to formulate your personal goals for each of the seven dimensions of wellness.

Consider whether your goals are short-term or long-term and how this impacts your planning.

Specific - Who, what, when, where, why?

Measurable - If you can’t measure it, you can’t manage it Attainable – Action bound steps Realistic – is it doable?

Timely – Is it traceable and time-bound?

My SMART Intellectual goal:

My SMART Spiritual goal:

My SMART Occupational goal:

My SMART Environmental goal:

My SMART Physical goal:

My SMART Social goal:

My SMART Emotional goal:

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TRI-C CHALLENGER’S GUIDE: PRACTICAL ADVICE FOR COLLEGE SUCCESS AND PERSONAL GROWTH

Activity 2: Relax, Relate, Rejuvenate The instructor will lead a meditation exercise with a guided YouTube video, or invite a campus yoga/sports exercise instructor to lead the activity.

Activity 3: Gratefulness List three things you are grateful for. Share one or more of your ideas with the class. Discuss how gratitude can be a powerful tool.

Activity 4: “F-You!” Construct a letter of forgiveness to someone (this can even be yourself ). Be detailed about your feelings and how you plan to move forward. You are not required to share this letter with the addressee.

Activity 5: Put it in Perspective Learn to reframe a situation by viewing it from another’s perspective. Read the following short story adapted from Stephen Covey’s “7 Habits of Highly Effective People”: Covey tells of an experience on a subway ride. Some kids were jumping around in the same car he was in. They were really bothering him, so he went over to the children’s father and asked if he could please control his boys. The father responded, saying that he did not notice his boys were bothering anyone. Covey thought this was very strange, as the boys were clearly out of control. He asked the father, “How could you possibly not have noticed?” The father said that he was extremely sorry and explained that they just left the hospital where he and his boys got word that their mother, his wife, had died. The father said that none of them had any idea how to act in this situation.

Raise your hand if you’ve ever experienced a situation in which someone else’s behavior was suddenly clear once you gained insight into a situation from their perspective. Describe how you felt about that person before and after the insight, and what you learned from the experience.

Activity 6: “Am I balanced?”

The “Am I balanced?” Wellness Assessment will be provided by your instructor. The activity can help you become aware of your current level of wellness and the opportunity to make changes for enhancement.

“Education is a valuable asset for anyone at any time in their career. Tri-C provides programs and guidance for people at all levels in countless fields.

We are fortunate to have an institution like Tri-C in our community and I am happy I made the decision to continue my education there.”

KIM AUGUSTINE Class of 1994, Associate of Science, Manufacturing / Industrial Engineering Technology

52

NOTES

NOTES

53

18-1424

www.tri-c.edu