REFINE “PRESSURE CREATES DIAMONDS'
THE SELF-CARE ISSUE VOL, 1, ISSUE 2.
SPRING 2019
TABLE OF CONTENTS
Photo by MELISSA RESURRECCION
IN EVERY ISSUE
BEHIND THE COVER MASTHEAD WHO WE ARE EDITOR’S LETTER SARAH’S EDIT NEWS TIMELINE STAFF SPOTLIGHT
THE MINE FASHION
15 | WHAT’S HAPPENING? Philly’s hottest summer events. By Logan Moritz 16 | RETAIL...THERAPY? Science shows that shopping has psychological benefits, but we need cheaper therapy options. By Holly Huepfel 18 | SPOTLIGHT ON LOUNGWEAR Make loungewear cute again! Director: Fiona Weir 24 | CONFIDENCE BOOSTER We rounded up simple ways to boost your confidence. By Alexis Ensley-Gregg 26 | SPRING/SUMMER LOOKBOOK Light denim and spring whites are seriously on-trend this
Photo by LOGAN MORITZ
spring. Director: Kaya Hertkorn
HEALTH
36 | GET TO KNOW YOUR GYNO The answers to everything you’re too afraid to ask once you slip into the sexy gyno gown. By Rebekah Harding 38 | MEDITATION 101 Everything you need to start meditating, straight from a meditation instructor. By Marybeth Gerdelmann 42 | TREAT YO’SELF Society says self-care ain’t cheap. We say, wrong! with these DIY self-care tips. By Ashley DellaRatta 45 | DIETS: FACT VS. FICTION We break down keto, Paleo, intermittent fasting, and all those other diets your seeing on Instagram. By Sarah Madaus
LOVE
48 | FRIENDSHIP IN THE MIDST OF STRESS It can be hard to stay intentional with your friendships when you’re burnt out. By Delaney Mills 50 | LOVING YOURSELF BEFORE ANOTHER Is the saying, “You have to love yourself before you can love someone else” true? By Carly Whiton
Photo by LOGAN MORITZ
52 | SINGLENESS AND SELF-CARE One student shares a personal essay about getting out of a toxic relationship. By Britta Thorpe
CULTURE
54 | WOMEN IN MUSIC Who run the world? Girls in the music industry. Featuring Lizzo, Maggie Rogers, and more. By Maggie Mancini 56| SUMMER STAYCATION Five amazing (and budget-friendly) staycation options right in the City of Sisterly Love. By Honora Feinberg 62 | SELF CARE IN THE CITY There are tons of hidden gems––from spas to crystal shops––right down the street from Temple. By Haley Denniger 64 | REFINE’S DECLASSIFIED FINALS GUIDE We talked to student leaders on campus to see how they stay sane and healthy in the midst of finals season. By Rofiat Oseni
MAIN CAMPUS 68 | WHAT IS SELF CARE? Amid the pricey face masks and beauty tonics, we can for-
Photo by TAYLOR SAYA
get what basic self-care even is. By Didem Arslanoglu 72 | PROFILE: ADJUA FISHER How one Klein alumna conquered the Philly magazine scene and now runs her own biz. By Sarah Madaus 78 | SELF-CARE CLUBS ON CAMPUS There are a handful of organizations and clubs on campus devoted to mental and physical wellness. By Emily Briel 80 | CAPITALISM AND MENTAL HEALTH How American society and our consumerist culture has a lasting impact on our mental wellbeing. By Will Stickney 84 | HOW TO UNPLUG IN 2019 It’s not as simple as just turning your phone off or logging out of your email. By Megan Platt
STUDY BREAK 88 | INTERNATIONAL CORNER REFINE Senior Editor reflects on her time studying abroad at Temple’s Tokyo campus. By Francesca Furey 90 | DEAR GRADUATING SENIORS A letter from an alumna who was in your shoes. By Lindsey Casella 94 | ASTROLOGY 96 | ASK REFINE
BEHIND THE COVER
Photographer: SABA AHMED | @sabaahmedia
The photo behind the cover of our Spring/Summer 2019 issue comes from the Fashion story “Rittenhouse Blues”. To find our models, REFINE team members put a call on social media, emphasizing that we were looking for models who don’t typically see themselves represented in mainstream media and magazines. The result? Absolutely breathtaking diversity. Most of our models didn’t know each other personally, but photographer Saba Ahmed made everyone feel comfortable and confident. The coolest part? We didn’t tell the girls exactly what to wear. They showed up in outfits that made them feel their best ––which just happened to be an abundance of mom jeans, colorful accessories, and white sneaks. Photoshoot facilitated by Fiona Weir, Kaya Hertkorn, and Delaney Mills.
For a behind-thescenes look at our cover shoot, check out our IGTV channel! (@refine.magazine) Be sure to follow our other socials: Facebook: REFINE Magazine Twitter: @REFINE_mag Web: refinemagazine. com
SARAH MADAUS: Founder, Editor-in-Chief MAURA O’MALLEY: Design Director FRANCESCA FUREY: Senior Editor MEGAN PLATT: Managing Editor
EDITORIAL
Fashion Editor: DELANEY MILLS Health Editor: BRIANA VETTER Love Editor: MORGAN SULLIVAN Culture Editor: DIDEM ARSLANOGLU FOB/BOB Editor: RACQUEL PHILLIPS Features Editor: LINDSAY BOWEN
ART & DESIGN
Art Director: FIONA WEIR Illustrator: ABBY STEINOUR Graphic Designer: ANNE FRASCELLA Web Designer: LIDA LECH
FASHION
Fashion Director: KAYA HERTKORN
PHOTOGRAPHY
Photo Editor: MORGAN CROISSETTE Video Editor: LOGAN MORITZ Photographers/Videographers: CITLALLI RAMIREZ, MELISSA RESURRECCION, SABA AHMED, JULIA VOTTO, HANNAH PITTEL, LOGAN MORITZ
BUSINESS
Treasurer: JAYCIE HRICAK
MARKETING & PUBLIC RELATIONS
Marketing/PR Director: SHANIA MCNEIL Marketing/PR Assistants: EMILY BRIEL, EMMA BUNKER, GEYA BHIMANAPALLI, RISHVA IYER, LANA RAHMANI
SOCIAL MEDIA
Social Media Director: LISA CUNNINGHAM Instagram Chief: RACHEL MCQUISTON Twitter Chief: ALAINA DELEONE
REFINEMAGAZINE.COM
Digital Editor: AMAYA ARSCOTT Digital Contributors: HONORA FEINBERG, AMAYA BANKOWSKI, MARYBETH GERDELMANN, MAGDALENA BECKER, REBEKAH HARDING, ASHLEY DELLARATTA, JENNA GARCIA, CARLY WHITON, MAGGIE MANCINI, HOLLY HUEPFEL
WHO WE ARE Mission Statement “Just as diamonds are refined by intense pressure and extracurricular challenges, REFINE magazine will challenge Temple women to think outside of the box. REFINE offers a fresh perspective on campus life: the fashion statements, culture, music trends, health habits, and love lives that Temple women possess, all from one beautifully packaged product. Our goal is to provide great service to our readers, so that they can navigate through the trenches of college with confidence and grace. REFINE mimics the voice of the reader’s BFF: We love you, but we have no qualms about giving it to you straight.”
Overview Women make up 53 percent of the Temple student population, and they have different needs than their male and non-binary counterparts. Especially in this day and age, when on-campus fraternities are shut down for sexual assault allegations and still women make just 80.3 cents for every man’s dollar in Philadelphia. Temple’s women need a publication that seeks to empower and inspire them to become movers and shakers. REFINE is just that: a lifestyle magazine specifically catered to them, by then. It’s the first of its kind, and will give students the thought-provoking, hyperlocal journalism they need, and the fun reads they want. The name REFINE comes from Temple Founder Russell Conwell’s “Acres of Diamonds” speech. Conwell uses the analogy that students are diamonds and college is akin to the intense refining process that leaves them dazzling and strong. Our tagline, “Pressure creates diamonds” reminds our audience that even when the pressure feels unbearable, they are at Temple to better their lives. L to R: Logan Moritz, Video Director; Kaya Hertkorn, Fashion Director; Fiona Weir, Art Director; Delaney Mills, Fashion Editor in Rittenhouse Square | Photo by SABA AHMED
Our goal is not only to be a great publication, but to provide great service to our readers so that they can live
REFINED.
photo by HANNAH PITTEL
Dear Readers,
Am I the only one who feels like this semester flew by? Maybe it’s because I’m graduating in less than three weeks, but I’ve found myself wishing for more time more than usual. More time to finish my assignments, more time to devote to REFINE, more time to sleep, more time to catch up with loved ones, and more time to be able to sit down and actually take care of myself. After having an eating disorder and being diagnosed with polycystic ovarian syndrome (PCOS) in high school, my prescription was to spend time focusing on my lifestyle choices to keep symptoms at bay, but in college, that can be tough. This semester especially I noticed myself and hoards of my peers completely forgoing their self-care and sleep routines in exchange for an extra hour at the Tech, one more Red Bull than usual, and quick cleansing-wipe “showers” after oversleeping. I thought to myself, man, Temple needs a self-care intervention. The “self-made” culture that pulses through the veins of this university are rooted in our history (remember the OG Night Owls that studied here way back when?). And while it’s admirable to be self-motivated, determined, and ready to hustle, it can leave us feeling burnt out. Enter: REFINE. The Self-Care Issue is here to prove that you can still tackle Temple’s grind culture with ferocity, but you don’t have to sacrifice yourself to do it. This issue is jam-packed with exceptional reporting. In these next pages, you’ll find everything you’ll ever need to know about the gyno, a 101-guide to meditating––straight from one of Temple’s meditation instructors, a DIY self-care roundup, and a profile of Adjua Fisher, a Klein alumna that’s killing the wellness game. But of course that’s just the beginning–– there is so much more to be found in this issue, and I can’t wait for you to read it and learn something new. As I prepare to move on from Temple, I feel like my time creating and leading REFINE has just begun, but I know that I’m placing it in the hands of an incredible #NewEra of leaders. I can only hope that the REFINE legacy lives on––that our mission of empowering Temple’s women to overcome obstacles and achieve greatness continues to thrive long after I walk across that stage next month. To me, to you, and to this publication: This is just the beginning. XO,
Sarah
SARAH’S EDIT Monique Lhuillier Floral Overlay Dress, $95 to rent ($550 retail), Rent the Runway
42oz Stein Bottle $32.99, Healthy Human Zero Waste Cleaning Kit $66, Trash is For Tossers
SuperGoop! Unseen Sunscreen, $32, Sephora
7/8 Power Leggings $100 SweatyBetty
EVERY DAY IS EARTH DAY
When I was in fifth grade, I dressed up as a tree for Halloween in an act of protest toward developers who destroyed a forest behind my childhood home to make room for new houses. I kept that same passion for the planet throughout my life. This was such a small act of protest, but small things can make a difference. Here I’ve highlighted sustainable clothing, plenty of products that encourage wastefree living, and natural products that will protect your body from outside pollutants. Again, these might seem small, but small things can make a difference.
WomanCode by Alisa Vitti from $3.98, Amazon Cactus Texturizing Shampoo $26, R+Co
Line drawing $24, Society6
Organic Cotton Tampons, 32ct $9.99, Target Stainless Steel Straws $3.99, Amazon
2019
h i g h l i g h t s
February 28 – The Mumps Hit Temple Right before many Temple students headed out for spring break, the university announced that a case of mumps, a highly contagious virus, had been reported. Since late February, more than one hundred cases of the illness have been reported, and more than 5,000 booster vaccines were administered by the university. Although university officials have said the epidemic is “under control,” they are still expecting a third wave of cases.
March 20 – Snip, Snip: Philly is Home to World’s Youngest Barber In a heartwarming story, 6ABC covered the story of Neijae Graham-Henries, a girl who loves to give haircuts. In addition to attending second grade, Graham-Henries has been dubbed the “World’s Youngest Barber.” Although she still needs some assistance and is training under professional barbers, she looks forward to attending college and opening up her own barber shop someday.
March 15 – More Than 100 People Killed or Injured in New Zealand Terrorist Attack A gunman killed 50 New Zealand Muslim worshippers and injured 50 more in consecutive terrorist attacks. The attacks were streamed live on Facebook, but the footage was later removed. Following the attacks, Prime Minister Jacinda Ardern announced a plan to ban semi-automatic weapons, and the idea of a gun buy-back program has been floated.
January 15 – The Future is Female in the Democratic Primary The race for 2020 is on. Not one but four women are running in the Democratic primary. Senator Kirsten Gillibrand (D-NY) was the first to announce her candidacy in mid-January, followed by Senator Kamala Harris (D-CA), Senator Elizabeth Warren March 1 – A New Face on the Phillies (D-MA) and Senator Amy Klobuchar Baseball player Bryce Harper, formerly of the Washington Nationals, was traded (D-MN). to the Philadelphia Phillies and signed a contract for $330 million over 13 years. In early April, the right fielder wore a Phillies jersey for the first time against his former team. Although the Twitter jabs were abundant, the Phillies were victorious with a final score of 8-2.
March 22 – Kensington to be Home to Philly’s First Safe Injection Site
In late March, a nonprofit in Philadelphia was offered a lease in Kensington for $1 a year. Although some in the city have advocated for a safe injection site, community meetings in Kensington since the announcement have been tense. To 6ABC, one resident said, “I’m not against it, but I’m against it here.”
April 1 – “Cherry and What?” Temple students can now have their university questions answered by the staff of The Temple News. On the publication’s website, students can fill out a short form to have any concerns investigated, and readers will vote on the questions to narrow down inquiries for the staff. This initiative continues The Temple News’ tradition of acting as a university watchdog. March 26 – Empire Actor Under Fire On January 29, Empire actor Jussie Smollett was allegedly attacked by two men in “MAGA” hats in what seemed to be a racist and homophobic attack. Since that day, the investigation got quite messy, and police in Chicago claimed to have evidence that suggested Smollett paid his assailants and faked the attack. Smollett was charged with filing a false police report, but in late March, all charges were dropped. In a press conference, Chicago Mayor Rahm Emanuel questioned the decision to drop the charges, and the city of Chicago is suing Smollett.
March 30 – Temple Students Protest Sexual Violence 270 participants gathered in Founder’s Garden to show support for survivors of sexual violence. Tyler School of Arts students decorated the garden with a clothesline of t-shirts showing messages and a sign that said, “we walk because we believe you.” This event kicked off Sexual Assault Awareness Month, which spans through all of April. March 29 – Deadly Uber Ride in South Carolina University of South Carolina student Samantha Josephson was killed on a Friday night when she got into a vehicle that she mistakenly thought was her Uber. After getting into the car, Josephson was attacked by the driver. Josephson died from multiple stab wounds. Since the attack, the South Carolina legislature has proposed a bill requiring all Uber and Lyft drivers to display an illuminated sign on their dashboard.
April 3 – New Entertainment in North Philly In late 2018, the Metropolitan Opera House in North Philadelphia reopened. The building initially opened in 1908 but had fallen into disrepair. Since its doors opened again, the venue has brought new entertainers to the region including Mariah Carey, Chelsea Handler, and even the Clintons. April 4 – Who Will TU Become? An all-female executive ticket won Temple Student Government elections for the 2019-2020 school year. Becoming TU ran on a platform of inclusivity and diversity with plans for initiatives like a Pride Parade on campus, disability inclusion seminar and a Founder’s Day for the university. The ticket beat its opponent Rise TU by 279 votes; there was a 8.42 percent student body turnout.
April 2 – No Smoking, Please In a university-wide email, President Richard Englert announced his intent to make the campus tobacco-free. This includes not only cigarettes but all tobacco products, in both indoor and outdoor spaces. Although the reaction was mostly positive, some questioned how this new rule will be enforced.
May 21 – Primary Elections Will Be Held in Philadelphia Philadelphia will hold its primary elections for city council, mayor, sheriff and registrar of wills on May 21. There are 55 candidates running for city council, 44 Democrats and 11 Republicans. There are also 10 millennials in the running, which would significantly lower the council’s current median age of 58. The 55 candidates are vying for 17 city council offices based on seven districts and ten at-large seats.
April 3 – Royal Bumpdate The Duke and Duchess of Sussex, Prince Harry and Meghan Markle, officially have their own Instagram account. This sparked speculation that the royal baby could be born any day. The couple has kept the gender, name considerations and birth plan a secret.
IN EVERY ISSUE | STAFF SPOTLIGHT
Megan
PLATT
Editor-in-Chief Sarah Madaus sat down with Megan Platt, REFINE’s Managing Editor, to talk about skincare, pink blazers, and how she manages to basically conquer the world. Platt, a Class of 2020 Environmental Studies and Communication Studies double major, spent the semester managing the team and keeping the Editor-in-Chief from going insane. For that she deserves the world and more. Sarah Madaus: Hey Meg, what has been your favorite part of working on the REFINE staff during its inaugural year? Megan Platt: Seeing our ideas come to life! It’s been such an amazing experience being a part of the founding Executive Board; I was able to be a part of the conversations around who we are as a magazine and what we want to say. SM: What else are you involved with besides REFINE? MP: I am the current Deputy Director of Executive Communications for Temple Student Government and was also the Director of Marketing for Be-
comingTU, the winning campaign for next academic year’s Temple Student Government administration (Editor’s Note: what a FLEX). I am also currently working on my application to study abroad in the Fall!
sion of our writers, designers, and editors that make it all come together. SM: Honestly, how do you manage it all? Is there a secret? MP: Embrace the chaos!!!
SM: So, with all of that already going on, what made you want to join the team? MP: I joined the team as the Design Director because I love the creative challenges that come with building a brand and helping bring our writers’ words to life. I fell in love with the space we hold as Temple’s only women’s lifestyle magazine and was honored to accept the position of Managing Editor for the second issue.
SM: What’s your go-to “power outfit”? MP: Pink blazer with black ripped jeans. [See said blazer on the right.]
SM: With that comes major challenges. What has been your biggest challenge with REFINE? MP: What’s been both a blessing and a curse is that because we are a student-run publication, a lot of our staff members ( including me!) have never had the experience of creating a magazine. Our team has learned together through trial and error but its the pas-
SM: What is your life’s goal? MP: My Big (capital B) goal in life is that no matter what I do or where I go in life, I want to add value to the spaces and people around me. Whether that’s working for an environmental nonprofit, or doing branding for a health and fitness company, I want to have an impact.*
SM: What’s your favorite way to selfcare? MP: I love skincare, so a good nighttime routine is a great way to unwind. When I need to take it up a notch, I’ll take a weekend trip to the Chesapeake, and get near the water and away from the city for a bit.
Photo by SABA AHMED
The Mine
FASHION | CULTURE | HEALTH | LOVE
THE MINE
What’s Happening?
Six can’t-miss Philly events that are sure to heat up your summer. By Logan Moritz
Photo by EVENTBRITE
All That 90s Party | May 3, 9:30 P.M. $10 |Voltage Lounge, 421 N 7th, Philadelphia, PA
Come join DJ Marco as we celebrate this amazing decade at the Voltage Lounge. From Rap to R&B to House you will not want to miss this night of 90s jams.
Photo by ROXBOROUGH PA
Roxborough Pocket Park First Fridays | May 3-September 6, 5 P.M. FREE | 6170 Ridge Ave, Philadelphia, PA
From May to September Roxborough Pocket Park hosts free public events the first Friday of every month. Come enjoy everything from farmers markets to live music bringing the community together.
South Street Spring Festival | May 4, 11 A.M. FREE | South Street, Philadelphia, PA
This free all ages event spans 12-plus city blocks featuring more than 30 resturants and bars, over 125 boutiques and businesses, and several bands and performances. The festival begins at Front Street and concludes at 8th Street. Photo by VISIT PHILLY
Walnut Street Theatre’s Legally Blonde: The Musical | May 14-July14 From $25 | 825 Walnut St, Philadelphia, PA
Legally Blonde: The Musical has come to the Walnut Street Theatre! Come see Elle Woods turn from a typical So-Cal girl to a Harvard law student in this award-winning Broadway musical. Photo by WALNUT STREET THEATRE
Community Night | June 17, 5 P.M. FREE | The Franklin Institure, 222 N 20th St, Philadelphia, PA
The Franklin Institute is open for free on Community Nights! Come enjoy exhibits, hands-on activities, and live shows at this monthly event. Photo by PHILLYVOICE Photo by 2ND STREET FESTIVAL
2nd Street Festival: 11th Anniversary| August 4,12 P.M. FREE | 2nd Street, Philadelphia, PA
Come join thousands of people as they enjoy the 11th Annual 2nd Street Festival. Four stages will host live music through the day into the night along with food, drink and merchandise vendors. The festival begins at Germantown Avenue and concludes at Spring Garden.
THE MINE | FASHION
photo by LOGAN MORITZ
RETAIL
THERAPY?
I
t’s the end of a long week. You’ve been hit by three exams, two papers, and a group project that no one’s helping you out with. Suddenly it hits you: there’s a BOGO from Urban Outfitters. After all you’ve been through this week, $70 for a sundress really doesn’t sound that bad... until three days later when you’re out of your funk and your bank account is weeping. You vow that you’re done spending
Is our favorite form of therapy actually... therapeutic? Or are we just shelling out cash for no real psychological benefit?
money on things that you don’t need (although that sundress was super cute so you don’t even regret it), until the next week when something else sets you off, and the cycle continues. When are we going to ditch our third shopping trip of the month for some more cost (and environmentally) effective efforts to boost our mental health? Retail therapy has been a problem of mine since I first started working in college and was bold enough to get my
By HOLLY HUEPFEL
own credit card. I pretty much always use it as a rewards system for myself and even try to play it off as a form of self-care. Usually I justify my purchases with false validations like, “I had a hard week so I deserve this,” or “I know this will make me happy, so it’s worth it.” The most dangerous affirmation always delivers a low blow: “I already paid my bills, so there’s literally no reason to not to buy this $30 booty scrub.” Oh,
how wrong I am. In two weeks when my car needs a new tire (because it be like that sometimes), my savings account flips me off and reminds me that I did this to myself. Using shopping as a coping mechanism is an epidemic, and I know I’m not alone. “When I buy new clothes and new makeup, I know that I’m going to look good and that makes me feel good,� said sophomore speech pathology major Nancy Verdun. Verdun isn’t alone. “Shopping is just a fun outlet,� junior biology major Robert Swift agrees. “I feel like my computer just knows, because it will show me J. Crew ads at 9 p.m. when I’m doing physics homework and I’m so burnt out that I just think, ‘50 percent off? Totally worth it’ even though I’m still spending $45 on a shirt.� But lest we forget the euphoric high that comes with a trip to the mall. Walking through the stores, pawing through racks of cotton blend tees and fluffy sweaters, you can almost feel the serotonin pulsing into your veins. But is retail therapy actually based in science? Turns out, there’s some evidence for it. A study published in the journal Psychology and Marketing showed that indulging in retail therapy to improve a crappy day or overall stress led to a more positive attitude in the short run and no significant feelings of guilt or regret afterwards. But with the rise of Marie Kondo and our desperate, poor attempts at attaining sanity through de-cluttering, our society as a whole is rethinking the way we look at consumption. And for good reason. According to the Council for Textile Recycling, the average American throws away 70 pounds of clothing every. single. year. So while retail therapy does have psychological benefit, it’s making a
huge impact on the environment...and not in a good way. Sustainable retailers like Everlane, Reformation, and J. Crew’s trendy sister brand Madewell, are pledging to change the fashion game from wasteful to conscious. But unfortunately, the vast majority of sustainable clothes are far beyond the Temple student budget. So here we are, stuck at a crossroads and wondering, is there any good way to do retail therapy? Short answer: not until we all have the salaries to pay for ethical fashion options. In an effort to save us from the monetary and envirnmental woes of retail therapy, I reached out to some of my friends with healthier coping mechanisms. After getting their input and doing a bit of soul-searching myself, this is what I’ve come up with: shopping is therapeutic to people because it gives us a sense of control, at least in one aspect of our lives. That being said, the best way to combat this epidemic is to regain control in other, and hopefully more cost-effective, ways. “I usually try to hang out with friends,� said recent grad (and my sister) Emily Huepfel. “Blow off some steam, sometimes some wine, or I’ll go on a long drive with the windows down.� Decluttering is also something that I’ve found to help me regain a few ounces of control. Whenever I feel my credit card burning a hole in my pocket, I’ve started to employ the Marie Kondo method: if something doesn’t spark joy, get rid of it. A new, clean room feels just as good as a new pair of shoes. Something else I’ve tried since discovering my problem a few months ago is setting up a new email to send all of those promotional emails to. That way, I’m not tempted by Lulu’s 50 percent
off sale when I’m not in the market for something new, but it’s still there for me when I am. I’ve also started putting aside a little money from each paycheck for a retail therapy fund so when I’m alone on Valentine’s Day and nothing else is cutting it, I can treat myself to something nice without my bank account nagging me the next day. While the need for retail therapy is plaguing college students everywhere, rest assured that there is hope for you yet. Try to regain control in other ways. You’ve got this, girl.
QUICK TIPS:
4 Ways to Save Money for Guilt-Free Retail Therapy
“Sometimes when I buy honeycrisp apples, I type in the code for red delicious at self-checkout.� -@AbbySteinour on Twitter
“Dumping all my pocket change into a jar at the end of the day every day, then once it’s full, bringing it to the bank and trading it for cash :) usually can get $40-$60 in a few months!� -@madraekaras on Twitter
“Meal prepping lunch/dinnerto avoid eating out and/or investing in a portable coffee mug instead of buying coffee every morning.� -@thesavannahro on Twitter
đ&#x;˜‚
“Staying my ass at home � -@melissa_bellle on Twitter
THE MINE | FASHION
spotlight on loungewear photos by JULIA VOTTO
confidence BOOST
Confidence is a massive part of our everyday lives. I’ve found that throwing on your favorite outfit or statement piece can help immensely. If dressing confidently is a crucial part for some of us to be the best versions of ourselves, shouldn’t we make it a priority? After checking out some trends Temple women follow on campus, the answer is evident: YES! Take time out of your day to take care of yourself and be the best you can be.
yourself in your happiest, most confident, baddest b*tch moments. It’s helping you work towards appreciating your body which in the end will help you feel more confident. Plus, it’s much easier to look for your outfit while rocking out to your favorite songs on repeat.
If you want your morning to be totally stress-free, wake up an extra 30 minutes early. We know the struggle of throwing on tons of different outfits for the day, just to side with a hoodie and sweats once you realized you were cutting it too close on time. If you absolutely adore that casual combo, then you’ve got some extra minutes to prep F for the day. Setting those early alarms will give you plenty of time to start your day the right way. You won’t have to rush to find out what you’re wearing, or have to skip breakfast because you’re already ate for class. Give yourself time in the morning to allow yourself to clear your mind and ease you into the rest of the day.
to feel sexy no matter what. If you want to be comfy but still look cute for the day, throw on a big hoodie with some cute leggings. Even adding your favorite pair of sneakers can change your outfit confidence tremendously. Figure out what items in your closet makes you feel good and figure out ways to wear them over and over in different ways.
3. Five hundred twenty five thousand six hundred outfits While you’re trying on your clothes, notice how beauti-
1. Wake me up (call my name and save ful your body is in each of these different outfits. Put your me from sleeping in) favorite underwear underneath whatever you decide to wear
ollowing the wise words of Georges StPierre, “If you look good, you feel good; and if you feel good, you do good.”
2. Pump up the jam
Listening to your favorite songs or playlists can bring out the best mood; it’s a REFINE guarantee. Throw on your top jams, stand in front of the mirror in your undies, and lip sync it out. Don’t worry about your neighbors—this is all about you. Crank up that speaker and dance to your heart’s content (feel free to do the robot… we all do it). Head over to the mirror, bop to the beat, and tell yourself, “you’re a baddie” or “woah, you look good today.” You could even give yourself some positive affirmations like, “this day is going to be a breeze; you got this!” This is a guaranteed way to boost your confidence, and I highly recommend you try it at home. The point of doing all of this in the mirror is to see
4. (Hair)do something new
Using some of your extra time in the morning to do your hair can change your outfit completely. Changing up your hairstyle can make even your laziest outfit look put together. Small things like this can boost your outfit confidence in amazing ways. If you’re in a bit of a rut with your hair, and you’re not sure how to switch it up, check out hairstyle tutorials of YouTube. Look up some new hairstyles that you can try and just see how a new change can impact your confidence.
5. Add some earrings, stud
If you have your ears pierced then throw some studs on! Some bling around your face can make that beautiful bright face even brighter. Earrings can bring out your eyes as well. Plus, you can add some various types of aesthetic to your look—from dainty to grunge. You can be dressed so simple and some cute little earrings can pull the entire outfit together in ways you wouldn’t have realized. Pro tip: getting a new ear piercing—whether it be a lobe, cartilage, or nostril—can relieve some stress and add a new level of happiness in your everyday adventures.
THE MINE | FASHION
Rittenhouse blues
This seasons hottest fashion trends? Natural whites, light denim, and a whole lot of girl power. PHOTOGRAPHY BY Saba Ahmed ART DIRECTOR Fiona Weir FASHION DIRECTOR Kaya Hertkorn
Models: Didem Arslanoglu Myra Ashraf Rebekah Harding Cameron Kaczor Anusha Khan Hailey McCormack Molly McGowan Maha Ouni Racquel Phillips Maddison Snyder Amine Ugucu
“Watching the cover shoot happen seriously made me tear up. It felt so empowering just to watch the girls express themselves each in their own way through fashion.�
-Delaney, fashion editor
SHOP TH
White Canvas Sk8-Hi $65, Vans
White FILA Dad Sneakers $64.99, DSW
Vintage Wash Mom Jeans Similar styles, $48, ASOS
Reversible Leather Belt $550, Gucci Black Loafers with Gold Buckle Similar styles, $22.99, Target
HE LOOKS
White Lace Peplum Top Similar styles, $78, BB Dakota
Vintage Two-Tone Mom Jeans Similar styles, $59.95, PacSun
Off-White Bomber Jacket Similar styles, $170, Alo Yoga
Brown Oversized Flannel Similar styles, $48, Lucky Brand
Olive Cashmere Sweater $145, Everlane White Cortez Sneakers $60, Nike
THE MINE | HEALTH
Get to Know Your Gyno Dr. Karen Tang, a gynecologist, answers all of our questions about what to expect during your first appointment. Anticipating your first gynecology appointment can be an anxiety-inducing, nightmarish experience. Many women do not know what to expect at the gynecologist, and therefore, many avoid it. Finding a gynecologist (and actually going) is an important part of an adult woman’s life as we start to care more about our health and sexual relationships. Dr. Karen Tang, a gynecologist and women’s health advocate based at Gynecology Specialists of Philadelphia, took some time to calm our worries and gave us an inside look into what to expect at the gynecologist. *Interview has been edited for style and length Rebekah Harding: A lot of students have expressed that they are looking for gynecology services or they are looking to schedule an appointment, they just don’t really know what to expect or what they should do to prepare. What would you say to someone who is feeling nervous about their first appointment? Dr. Tang: We always try to make patients feel really at ease when they come in. I know it’s kind of an anxiety-evoking experience; we try to make it as comfortable as possible and as easy as possible. The whole purpose is to make sure that women are as healthy as they can be and that their reproductive health is in the best shape possible. Point
number one is that anyone going into women’s health care is not going to make you feel pressured or judged. RH: In general, when should someone start seeing a gynecologist? KT: So, in general if someone is sexually active, we would see them just to talk about different options for birth control and STD testing. In terms of annual exams, we can see them any time they want to talk about their reproductive health. PAP smears, which are cervical cancer screenings, don’t start until age 21 anymore. Some people may come in if they are having specific problems. For instance, my
specialty is endometriosis, chronic pelvic pain, menstrual disorders, and things like that. If they are actually having issues with their period such as painful or heavy periods or irregular bleeding, we can see someone anytime they’re having those problems. RH: What can someone expect at their first gynecology appointment? KT: Usually, we just sit down and talk first. We’ll take a [medical] history just to ask about their periods, are they sexually active, are they using any sort of protection, and other aspects of women’s health. At an annual “Well Woman” exam, we’ll do a breast and a pelvic exam. After we talk, we’ll usually ask them to get fully undressed and give them a gown, which is a paper drape to cover themselves. Sometimes they might have you get undressed right off the bat and then chat but it might be a little different depending on the practice. At your first visit, if you’re 21 or older, we’ll do a PAP smear. We use a speculum, which is a little instrument used to open the walls of the vagina, so we can see inside and see the cervix. A PAP smear is basically just taking brushes and touching the cervix. It doesn’t feel painful but you may feel some cramping and a little bit of pressure. The person doing the exam will talk through what the patient might feel and what the provider is going to do. The goal is to make the woman feel very comfortable. We’re not going to do something without telling them what we are going to do. We don’t want someone to feel like something is being done to their body that they don’t understand or feel comfortable with. IA lot of people breathe a sigh of relief and realize it wasn’t so bad as they might have been worrying about. It’s a moment of discomfort but it’s worth it in the end to make sure everything is healthy. RH: How can students find gynecology services? KT: A lot of people will find us through their insurance, either with their student insurance plan or their parents’ insurance. If someone feels like they need a gynecologist to fully address their reproductive health issues or their questions beyond what their school’s health center may be able to offer, look up someone who accepts your insurance. You can also look up online reviews. Obviously take those with a grain of salt. Online reviews of doctors tend to steer to the extremes of people who are really, really happy or who didn’t like a wait time. But in general if you see someone is getting good reviews that show that they’re understanding and compassionate usually that is going to be a good option.
RH: What should a patient look for when choosing a gynecologist? KT: Sometimes it takes a little time to find a good match. They might be a perfectly good doctor, but you might not feel like they are completely in tune with your approach to things. I always tell people it’s a bit like dating; you have to look until you find someone you feel comfortable with. If you don’t feel comfortable with someone you’re seeing initially, definitely try someone else and don’t feel discouraged. There are stories I hear about people who had a bad experience with one gynecologist and they didn’t go to a different one again for years and years. Unfortunately, that hurts the individual, so make sure you don’t get put off by one interaction. Look for someone you feel comfortable with that will partner with you to take the best care of your health. RH: What made you decide to start pursuing gynecology? KT: Going into medical school I thought I wanted to do primary care and preventative medicine. In the third year of medical school, you do rotations where you rotate through all the major fields of medicine, and I loved OB/GYN. At the very end of the year I did my general surgery rotation and I loved that, too. I did a public health degree in the middle of medical school where I took one year off and received a Masters in Public Health, and when I was choosing my classes and projects, everything I was choosing had to do with reproductive health. So, I realized that my interest was taking care of women. RH: Not a lot of gynecologists have a social media presence, but I noticed that you are utilizing platforms like Instagram to connect with patients and advocate for women’s health. What made you decide to start using social media? KT: I didn’t start doing that until about a year ago, and I was actually introduced to it by another woman in my field. Certain other fields certainly have a step up on gynecology like dermatology and plastic surgery because those are more visual fields. But now gynecologists are using social media to spread information about cervical screenings, cervical cancer awareness month, and why it’s important to see a gynecologist. It helps to dispel the bad health information you may find with a Google search. A lot of women find information on Google and come back feeling scared about the stuff that they see online. I think as doctors, it’s important to put out good information so that people can make informed choices rather than swimming in a sea of bad information.
Cont. on page 97
Om. MINDFULNESS IS HAVING A MOMENT AND TEMPLE MEDITATION INSTRUCTOR GEORGIA HOWARD IS MAKING THE MOST OF IT. by Marybeth Gerdelmann
Photo by Hannah Pittel
Georgia Howard presses play on her calming, tranquil music playlist. She slowly walks to her yoga mat positioned in front of her mindful meditation class in the spacious IBC workout room. Looking forward at the students eager to release their tensions, Howard sits up tall, hands resting on her knees. The pure silence in the room creates a relaxing mood. The music fills the space with soothing energy. The opening breathing exercises begin. Racing thoughts diminish, and the focus remains on breathing. “Inhale,” Howard softly said as the class breathes in for five seconds, before telling them to exhale. There are times where it feels like our minds are going a mile a minute. Our schedules are crammed. We make little progress on one task before our
thoughts jump to the next. It can feel like there is no time to unwind and be mindful of the present. We take deep breaths, but our focus strays elsewhere. Making it to a daily, or even
utes of meditation can relieve stress and welcome in focus on the present. “Meditation is a way to hone our breathing skills and give us the tools we need when we are stressed, anxious, or just need a positive change,” she said. There are only three parts to an easy, mind-calming meditation: dharana, dhyana, and samadhi. Dharana, or deep concentration, is the step to set up for meditation. “You have your eyes closed. You have your music on. You’re comfortable,” Howard said. “If a beginning meditator was sitting, they might start out focusing on something like the breath.” Dhyana is the actual meditation. The mind is totally focused on one object whether that be the breath, a mantra,
“NO MATTER WHAT, NOBODY CAN TAKE YOUR BREATH AWAY FROM YOU,” SAID HOWARD. weekly, meditation class is a challenge for most college students. This is why knowing the correct at-home meditation and mindfulness techniques is so important. Howard, a Mindfulness Meditation instructor at Temple, says just 12 min-
Photo by Hannah Pittel
or a positive affirmation. “So hum,” meaning “I am,” is a yogic mantra that strengthens concentration. “Anyone can use it. When your thoughts begin to drift you can just come back to ‘so hum,’” said Howard. Samadhi, the final step, is when the mind clears, the mantra or affirmation disappears, yet the focus remains. Just focus on being. Everything else falls away. Practicing mindful meditation at home for 12 minutes every week can help us to become calmer and erase distracting thoughts of the past and the future. “That is the optimal amount of time to be able to really focus on whatever your object [the breath or mantra] is,” said Howard. “I would suggest starting with once a week. As you get used to it you will want to do it more.” The benefits of meditation aren’t just related to mental well-being (though we love that). It is proven to increase immune function, decrease inflammation at a cellular level, and increases grey matter in the brain, which includes regions of the brain involved with muscle control, memory, emotions, speech, self-control, and more. So in short, meditation is an incredible tool to have in your wellness arsenal. Soft, instrumental music, and a cushion or a rolled-up towel for elevation will make for a better at-home meditation setting. Turn off the lights and sit up to engage the stomach muscles. Repeat to yourself positive affirmations like “I am beautiful” or “I am brave.” Remember: it’s your space. Need more tips to creating the perfect meditation space in your tiny dorm or off-campus apartment? We rounded up three ways to make it feel more like a haven and less like a crappy apartment on Willington.*
Creating a Meditation Haven
1 FIND THE PERFECT CUSHION If you want to make meditation a regular habit, find a cushion that’s comfortable, pretty, and small enough to stay out in the open. You’re more likely to meditate if you keep your cushion in plain sight, so head to Target or HomeGoods, or Anthropologie and invest in a cushion that will keep you accountable (and keep your butt from going numb).
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CHANGE UP YOUR BEDROOM DECOR
When you look around your room (which will probably double as your meditation space), is there anything that makes you feel stressed or anxious? Sometimes bright colors can induce anxiety, so consider changing up your current wall hangings, tapestries, and decorations for more calming, relaxing ones. We love pink salt lamps, fairy lights, and cozy blankets.
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CREATE A MEDITATION “TOOLBOX” It might seem a little woo-woo, but adding “tools” to add to your meditation practice can help you focus. These can include beads, chakra candles (they look like rainbows), crystals, palo santo or sage, or even guidebooks. Adding physical objects to a metaphysical practice like meditation can help ground you and keep you focused.
Treat Yo’Self
By Ashley DellaRatta
DIY FACEMASK: Turmeric Mask
What You’ll Need: • 1 tbsp Orange Juice • 1 tsp Turmeric Powder • 1 egg white • Avocado Mask • 1 Avocado • 1 tbsp Olive Oil If you’re looking for a pore-tightening, brightening mask, mix together one tablespoon of orange juice, one teaspoon of turmeric powder, and one egg white. Smooth it out on your face (the best part, TBH) and leave it on for 20 minutes or until the mask is dry. If your skin is on the drier side, slap on a mixture of smashed avocado and olive oil, then leave it on for about 10 to 15 minutes. Pro tip: less is more with this one. Take either mask off with a warm, damp cloth and your skin will be left feeling baby’s-bottom smooth.
Spa Snacks: Make-Your-Own Trail Mix
What You’ll Need: Anything you want! But here are our suggestions: • Popcorn • Pretzels • Almonds • Cashews • M&M’s If you’re feeling a little lazy (let’s face it, this happens at least once a day), try this sweet and salty trail mix that is completely customizable. Toss together some popcorn, pretzels, almonds, chocolate chips and M&M’s for the perfect movie night.
Treating yourself to a night of self-care doesn’t have to be expensive. Use things you have laying around (mostly from those impulse buys at Target) in your apartment to relax and unwind after a long, stressful day. Budgets for self-care in college can be pretty slim. While most of us can’t afford a luxurious customized treatment at the best spa in the city, who’s to say we can’t DIY on our own? Selfcare is an important contributor to our mental health and makes you feel like a little more special than the average day... but most students don’t regularly practice it. As simple as taking 20-30 minutes out of your day, you can find a solution to do something beneficial for your mind and body. By incorporating some of these easy DIY self-care regimens, you’ll find a significant difference for a happy and healthy mind in your day-to-day hustle.
SPA SNACKS: Apple Nachos
What You’ll Need: • 1 apple • Caramel or Chocolate Sauce • For Garnish (optional) • Nuts • Coconut shavings • Chocolate chips Thinly slice a fresh apple horizontally and remove the core from each piece. Arrange them on a plate like you would regular nachos. Try drizzling some caramel or dark chocolate on top and garnish with coconut shavings, nuts, or seeds of your choice.
Spa Snacks: Chocolate Covered Strawberries
What You’ll Need: • Strawberries • Chocolate chips/melting chocolate These are a cult favorite, especially in a spa setting. Now if only we could have someone feed it to us Cleopatra-style. They are super easy to make—melt some chocolate (preferably milk chocolate) and dip the strawberries in until they are evenly coated. Put them in the fridge for about 15 minutes, take it out and enjoy! This works with virtually any fruit if you find yourself craving bananas, pomegranates, or even mandarins.
Dark Chocolate Bark
What You’ll Need: • Dark Chocolate For Garnish • Almonds • Peanuts • Pretzels • Dried fruit Chocolate bark is one of the easiest snacks to satisfy your sweet tooth! It’s simple to make and can be tailored to suit your preferences. Simply melt dark chocolate in the microwave in 20second intervals, mixing thoroughly after each one. Spread it on a sheet pan lined with wax paper. While the chocolate is still melted, sprinkle on your favorite nuts, dried fruit or pretzels. Put it in the fridge for about 20 minutes until dry, then gently break apart the bark into bite size pieces!
SET THE MOOD
Get cozy with some relaxing mood lighting and aromatic candles or incense. Try scents with peppermint, lavender, or rosemary to create a calming atmosphere. Peppermint aids in soothing nausea, sore muscles, and tons of common cold symptoms. Lavender also has its fair share of benefits, as it provides a calming aroma to help relieve stress and promote a good night’s sleep. If you’re looking for a little extra boost while studying, try a rosemary scented candle or incense to improve cognitive function and memory. For the perfect zen lighting, hang some christmas lights or use a himalayan salt lamp for a subtle illumination. For the final touch, turn on your favorite Frank Ocean album or find a calming spa music playlist on Spotify.
BINGE-WORTHY SHOWS FOR A NIGHT IN
An at-home spa simply can’t be complete without a relaxing TV marathon. We’ve compiled a short list of some of the best shows on Netflix with killer female leads to empower us to be the strong women we are. 1) Jane the Virgin 2) Orange is the New Black 3) New Girl 4) Girlboss 5) Gilmore Girls
5 Self Care Items Under $20
Essential Oil Diffuser: Using scents like lavender, rose, chamomile, and sage are the best oils to practice aromatherapy. If there is anything to make you really feel like you’re at a spa, it’s definitely a diffuser! Himalayan Salt Lamps: Get the lighting right with a Himalayan salt lamp! They emit a beautiful pink hue and are sure to get you in the mood for a night of relaxation—whether that be a spa day or just vegging out on your bed . Zen Garden: If you’re feeling a little stressed out, whether it be from schoolwork, friends or simply balancing everything in between, a zen sand garden is the perfect way to unwind. Just a couple minutes fidgeting with the sand and rocks is sure to relax your anxious mind. White Noise Machine: Yes, these are normally used for babies, but the soothing sounds are perfect for stressed young adults. ASMR is big people, it’s time to embrace it. Turn on a soft white noise, or get fancy with some rain sounds, for a calm, soothing atmosphere. In conjunction with the mood lighting, you’ll forget all about those expensive spas, and maybe even try to incorporate more self-care into your daily routine. Jade roller: Staying up way past your bedtime is a norm in college… no matter how not-normal it makes us in the morning. Jade rollers are the perfect way to reduce stress and dark circles in your face after a long night of studying. They are pretty inexpensive, so they are definitely college-student friendly. Pro tip: put your jade roller in the fridge overnight for a cooling face massage, or use it to help your moisturizer sink in!
THE MINE: HEALTH
DIETS: FACT VS. FICTION
We have the low-down on the trendy diets you’re seeing all over Instagram. By Sarah Madaus Illustration by ABBY STEINOUR
As someone who interns at a wellness publication 16 hours each week, it’s easy for me to get caught up in the diets circulating around the internet. Some are popularized by nutritionists and bona fide diet experts, while others (*ahem* flat tummy tea) are pushed into the cultural vernacular by influencers and celebrities just trying to make a quick buck. But unfortunately, when we’re scrolling, it can be difficult to decipher fact from the fiction when it comes to nutrition because we’ve been told different things our whole lives. The fad diets that have become relevant among young women recently are the ketogenic diet (“keto”), intermittent fasting, Paleo, and the Mediterranean diet. “A fad diet is a fad diet because it is sensational and makes a splash,” said Beth Auguste, MS RDN CSOWM, registered dietician at the Rittenhouse Women’s Wellness Center in Center City. “The splash is usually because the diet is strict in some way, or requires a unique effort to implement.”
KETOGENIC DIET
INTERMITTENT FASTING
The ketogenic diet is a true fad diet, because while you’re on it, you eliminate most of your carbohydrates altogether. Here’s the standard distribution of calories: 75 percent of your calories come from fat, 20 percent come from protein, and only five percent come from carbohydrates. And remember, that five percent isn’t just “bad” carbs like white bread and sweets—it includes fruits, vegetables, and whole grains, too. Keto doesn’t decipher between healthy fats and unhealthy fats. Someone could be filling up with avocados and heart-healthy almonds, while someone else could be loading up on bacon and butter (and they’d both still technically be following the diet). You should automatically be a little wary of any diet that tells you bacon is healthy and decreasing your produce intake is a good thing. While keto has proved to be a successful weight loss tactic for some folks, and has proved successful for children with epilepsy, Auguste doesn’t recommend it for college-aged women. “You need carbohydrates in your diet so that you can think more clearly,” she said. “Studying, doing well in school, and learning tools that can last a lifetime requires a lot of brain power. If you spend a few weeks with a fuzzy brain while adjusting to a low carbohydrate diet, you are doing yourself and your studies a disservice.”
The practice of fasting has existed for thousands of years, usually having to do with religion and cultural traditions. Intermittent fasting is a Millennial-approved (and less intense) version of the ancient practice. With IF, you eat for a certain number of hours in the day, and fast for the rest. An easy starting point is 16/8: eating for 16 hours of the day, and fasting the other eight. Some IF followers follow 12/12 or even 8/16. IF is said to help make the metabolism more flexible. It can also help improve sleep, because eating before you go to sleep revs up your metabolism, thus interrupting your natural circadian rhythm. Some women also tout IF as helping them with hormone disorders like polycystic ovarian syndrome (PCOS). However, Auguste doesn’t recommend it for the college demographic. Like any diet, IF requires a lot of thinking and planning, and if you’re following a strict fasting schedule while you’re in the middle of a Club Tech study sesh, you could be restricting your body from the nutrients it needs to stay focused.
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PALEO
MEDITTERANEAN DIET
The Paleo diet became trendy around 2014, and has kept a steady following since. Its catchphrase is “eat like your ancestors” (like, the really old ones that lived in caves), so naturally it involves eating unprocessed foods and loads of protein. Paleo is veggie and fruit-friendly, but it restricts followers from gluten, legumes, and dairy. For some, that’s NBD since those food groups are the main culprits of sensitivities and intolerances, but for others like me, bread, cheese and peanut butter are necessities, making this diet a lot more restrictive. People claim that it has helped them lose weight, but remember, any diet that restricts food groups naturally is also lower in calories, so some weight loss is normal. It’s not necessarily an unhealthy diet, but it does restrict more food groups than a standard diet.
The Mediterranean diet is less of a fad and more of a long-term lifestyle that has recently began trending again, because of its heart-healthy benefits and focus on overall wellness. With this eating plan, you consume all food groups, but there’s an emphasis on sustainable animal proteins, healthy fats (think olive oil, almonds, and avocados), and hearty, whole grains. This diet is naturally low in sugar; most of your sugars come from fruits and grains rather than processed sweets. The Mediterranean diet has seen so much success because it doesn’t restrict any specific foods. With other eating plans like Keto or Paleo, it’s easier to get off track because you begin to develop cravings for foods you “can’t” eat. When you’re not restricted, you’ll feel less guilty about indulging once in a while. Nutritionists love the Mediterranean diet for that reason, and because it focuses on good-for-you foods. It can lower LDL cholesterol (the bad kind), and it aids in weight loss. Plus, since you aren’t cutting out anything, it’s easier to keep it up for a long period of time. This is perhaps the best option for college students looking to up their wellness game, because it doesn’t take too much planning and thinking, and most of the food staples have brain-boosting ingredients.
“Ask yourself what is the end result you are seeking,” Auguste said. “Also, ask yourself if this is something you can sustain. Will you learn good habits while following the diet, such as portion control or how to cook? Will this diet drain your energy and/or distract you from your studies?” Remember that your main priority in college should be your academics and your well-being. If your eating plan is getting in the way of your studies, that’s probably a sign it’s not the right diet for you. The bottom line, says Auguste, is to eat what feels good! No diet is one size fits all. “Sometimes wellness can be as simple as eating more vegetables, drinking more water, and moving our body a little bit more,” Auguste said. We’re all for that!
THE MINE | LOVE
Photo by HANNAH PITTEL
Let’s Hang Out, Not Burn Out
When it seems like everything is weighing on your shoulders, make time with your #girlgang to keep your mental health in check. By Delaney Mills
Finding your girl gang in college is the best feeling, especially when those girls aren’t just your friends. They’re your home away from home; your second family. Your besties are always there to give relationship advice, listen to your embarrassing stories, and give a good hug when you need it. Sadly, college isn’t all about being social and hanging with our girls, as much as we wish it was. We have to keep up with our classes, internships, jobs, and of course: our mental health. It can get tricky to balance the weight of school and important friendships. Even though it’s known that spending time with friends is essential for one’s mental health, it can get overwhelming to check in on our pals and keeping the friendship strong. So, all of this raises the question: how do we keep our relationships with our friends healthy, even when we are stressed AF?
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Compare Your Schedules
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Plan a Self-Care Night In
Something my friends and I do at the start of every semester is compare our schedules either over text or in person. You would be surprised how many of your friends are all free for a random half hour of the day at the same time. This is when you can link up at Blaze or battle out the crowds in the Student Center just to catch up. Doing this always calms my stress and is considered the best part of my day. “When I’m stressed I prefer to hang out with my friends because they make me feel like less of a mess,” said Maeve Eells, a sophomore. I couldn’t agree more. Hanging out with friends, even if it’s just for 25 minutes or so helps me forget about the stress that fills up my brain and instead gets me to focus on who is most important to me. When the week is filled with classes and weekends are taken up by jobs and clubs (...and homework, I guess), meeting up at a random time during the day for an almond milk latte is the best way to decompress.
Staying in on the weekends is my ultimate form of self care. Knowing I can lay in bed after a really stressful week is pretty comforting. While being alone can be refreshing for some, it might be beneficial to ask your #girlgang to join you on your night in. Everyone gets busy and overwhelmed, but it would be nice for your pals to have one night a month dedicated for staying in and enjoying each other’s company. You can hit up Draught Horse any other weekend. Inviting your friends over to indulge in junk food while catching up on all of the gossip you missed this week is sure to give your mental health a boost. Besides, do you really want to be spending $$$ on overpriced vodka crans in a place where you can barely hear your own thoughts? Indulge in good company in a place where you can actually hear what they have to say instead this Friday night.
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Communication is Key
Feeling burnt out is exhausting. After a long week of stress, all I want to lock myself in my room and give myself some much needed alone time. De-stressing by listening to your favorite Spotify playlist or painting your nails might seem small, but it can lift a huge weight off your shoulders—until you realize your besties are getting ready to go out and you can’t remember the last time you took a shower. Don’t worry, no judgement here at REFINE. Sometimes our mental health is so disregarded, even the littlest of tasks are forgotten. In times like these, it’s super important to text your group chat or contact specific individuals you know can help you in a time of need. “I like to be honest with my friends about what I’m feeling instead of making excuses about being distant,” said Mya Vazquez, a sophomore communication studies major. If you tell your friends you’re not in the best mental state, they’ll understand and will be there through thick and thin.
Keep the Streak
With our college friends, it can actually be quite easy to make some much-needed time for them. Whether it’s grabbing a coffee or having a cozy night in, they’re always down the block when you need them. Unfortunately, for our high school besties or your friends that go abroad, that mid-week pick-me-up isn’t always an option. To stay in touch with my long distance friends, I keep a Snapchat streak. While you might have an anti-streak mentality, it’s an easy way to see your friends’ beautiful faces every single day. You don’t have to say much or even look cute, but it’s that little notification from your hometown best friend every morning that can keep you in touch. When your mental health is feeling all out of whack, sometimes all it takes is a “just woke up” snap from your friend to lift your spirits.
Loving Yourself Can you really not love someone else until you love yourself? By Carly Whiton It’s a very loaded question—one that you’ll find has a lot of opinions and answers attached to it. I think we can all agree that self-love is important, but it isn’t a destination. There’s no finish line or shiny gold medal that says “You did it! You love yourself!” Self-love is a lifelong journey. So, to say that you cannot look for love in others until you’ve achieved self-love is quite the bold assumption. I talked to Temple students about the matter, and there seemed to be a consensus that it is really important to be mindful of yourself before pursuing a relationship. What do you deserve? What do you want from a relationship? What are your boundaries? Are you able to put yourself first when you really need it? If you don’t ask yourself these tough questions, it can become really easy to lose yourself and wind up in a relationship that isn’t best serving you. That isn’t to say it isn’t possible. If that were the case, then a lot of people probably wouldn’t be ready to date. Students agreed it’s simply important to acknowledge that at the end of the day, the only person you are whole-
heartedly connected to is yourself, so you need to nourish the relationship you have with ya bad self. Let’s get into some ways that we can make this self-love a more attainable reality. The first step in the right direction is taking some time to compose a list of the things that you love about yourself. Just think about you. Maybe it’s the way that you can make people laugh so easily, or how you exude a strong sense of empathy. Are you a good listener? Are you a dedicated, hard-working person who puts their whole self into to whatever goal they set? No matter what it is, we all have something to be proud of, and acknowledging these attributes is a great way to feel worthy of love from yourself and others. Writing these words of affirmation makes it feel more real; tape them up to your wall as a way to remind yourself that there are things about yourself that you admire.
Photo by JULIA VOTTO
Then, try making a list of the things in your life that make you happy: reading, cooking, watching the moon, hanging out with friends, dancing, singing, meditating, or even playing the banjo. Here’s the kicker—then go do those things! A sure-fire way to feel deserving of love is to do things for yourself that make you happy. It is actually super important to do these things for ourselves because if we don’t then it can be easy to feel a bit lost—especially in terms of love lives. Something that can be hard to admit is that in relationships we often put our partners wants and needs before our own. We all want to see our significant others happy, but when was the last time you stopped to make sure that you are, too? This is where that acknowledging
yourself comes into play. Sometimes, you might feel like you want to forfeit your hobbies to satisfy those of your partner. Or maybe, you’re finding yourself losing your identity in a way; it’s easy to forget who you were before that relationship. It gets easy to give and give and give and give with no end in sight, but your energy is not infinite! Not to mention some of that energy should be going into yourself. In summary, it’s important when in a relationship to take a step back and ask, “Have I done something for myself today?” If that sounds difficult, a good way to combat that is to communicate a need for independence in your relationship with your partner. Create healthy boundaries so that you know you’ll both have time to do things that make you happy and keep you feeling like the unique individual that you are. We want to debunk some of the stigmas that lie around relationships and whether or not we are ready for them. Truth of the matter is, there won’t be a little notification that dings on your phone telling you “Congratulations! You’ve been single long enough to be ready for a relationship!” Sometimes those signals come from within. You’ll get that green light when you feel you have a strong sense of yourself, and that you’re stable enough in your own perspective. It’s possible, but not without some well-deserved love for yourself as well.
THE MINE | LOVE
Stop Saying “Sorry” When I Tell You I’m Single Sure, my last relationship ended, but my life just started. By Britta Thorpe
Being single is the best thing that’s ever happened to me. For as long as I can remember, I’ve been in a relationship. In hindsight, I think it was as a sense of security and reassurance, but when I’d rely on a boyfriend for all of my happiness and confidence, it significantly twisted the way I thought of myself. I thought my sense of self-worth depended on who I spent all my time with, and I never felt good enough for him or for myself despite all the time we were together. If you’ve jumped from relationship to relationship like I have, you’ll understand that feeling of needing someone. I didn’t see it as an issue until, more recently, when my most recent boyfriend and I broke up. I was holding off ending things for a long time because I didn’t know how to be alone. I didn’t know what to do with myself or love myself properly—I always relied on someone else for that. My thought process was, why would I take the time to learn how now? But, when I realized that I wasn’t feeling confident anymore and not receiving the love that I deserved, I took the leap of faith and let myself be alone. Alone. Sometimes, when I was alone, I looked in the mirror and didn’t even recognize myself after the break up. I felt lost. Instead of using this time to wallow in self-pity or try to desperately find a new person to distract me from my own worst enemy (myself), I took advantage of this time in a healthy way. I could totally reconstruct who I was and put my 100 percent into my friendships, family, and, more importantly, who I am and who I wanted to be. After a few days of putting myself first, the fears that I had prior to being alone vanished. This was the best thing I’ve ever done for myself, and I was just getting started. I started this spring semester single. Single for the first time in years. With this new-found freedom to create myself and my life any way I wanted, I said yes to every opportunity thrown at me. I finally finished my resume that I used to put off
to spend time with my boyfriend, finally started my YouTube channel again, and even started applying for another job. What’s the definition of thriving? This right here, ladies. The best thing for you is often to spend time with yourself. Living in a world where relationships and love are pushed on us from a young age makes us single gals feel guilty or unwanted for not having a partner. One simple resolution to not having to spend every night alone, crying watching “The Notebook” with your pint of Ben & Jerry’s? Two words: girl gang. Finding the right women to surround yourself with is everything. A positive, uplifting, and supportive #girlgang is all the rage this year in 2019. (As it should be every year). Not only has Lizzo gifted us with an album of GRL PWR, but this is the year to love yourself entirely, and realize that everything that you long for is already in your heart and soul. Channel it. Being single has opened so many doors to finding the right people to fill my time with, as well as not feeling guilty about wanting to spend time alone. As a single woman, do that thing that you keep saying you’re going to do and pour your heart into it. This year, take yourself on dates, make dinner with your roommates, or go on a long run and listen to your favorite music. Quit comparing yourself to the “perfect” girl on Instagram and instead of envying her, support her! Instead of channeling rage because of your singlehood, channel acceptance, freedom, and positivity in all aspects of your life. Yeah, we all still dream of the perfect relationship and are eager to find the person to fulfill our Pinterest “Wedding Dreams” board, but don’t rush it. I found a quote on VSCO and thought it was the most appropriate way to end this. Don’t rush your life, everything will work out the way you want it to, and embrace this chapter of uncertainty. And with that, I wish you nothing but happiness, health, wealth, and love this year. Boyfriend or not.
Britta
Photo by CHRIS BEAUVAIS
THE MINE | CULTURE
Empowering Female Artis Women have been powerful forces in music for decades. Just consider the tenacious women like Beyonce, Stevie Nicks, Amy Winehouse, and Ariana Grande, who have Kim Petras Lizzo changed the music With a combination of assertion (em- With club beats and a side order of selfgame forever with phasis on the ass) and some flute magic, love, Kim Petras is the epitome of a pop their authenticity. Lizzo has risen to mainstream promi- princess, complete with catchy lyrics and nence in the music industry in part be- endless bops. Most recently, Petras has They’ve influenced cause she refuses to settle. Her music released a string of 10 singles that solidthe world and dicenters around self-love, sexuality, and ify her sound as a powerful mix of dance versified the music putting herself first. Her sex positivity and bubblegum pop. Petras was one of and body positivity are admirable, and the youngest people to undergo gender industry. Lest we the beats she sings and raps over make confirmation surgery in her country at forget the emerging it impossible not to sing along. Follow- age 16. She has said that she wants peoartists of 2019, who ing the release of two singles from her ple to focus on her music rather than her first major-label album, Cuz I Love You, identity, but wants to bring attention to are all inspiring the Lizzo has already established herself as transgender issues in the industry and a force to be reckoned with. Our song beyond. Our song pick: “I Don’t Want next generation of pick is “Juice,” an empowering track It At All,” a dance track that put Petras music lovers. about embracing and loving your body. on the map as a mainstream contender. By Maggie Mancini
sts to Add To Your Playlist
Jessie Reyez
Nina Nesbitt
Maggie Rogers
Raspy, passionate, and unapologetic, R&B artist Jessie Reyez has a signature sound; it bleeds realism, and the energy behind her work has made her a popular upcoming solo act. Her music is outspoken and at times confessional. Her sound is her own, and she is assertive about her delivery. Our favorite song pick from Jessie Reyez is “Gatekeeper,” a haunting story about the singer’s experience with being treated like a sexual commodity by industry professionals. It’s a snapshot of the trauma female artists have to endure in order to make it in an overcrowded music industry.
Like many mainstream artists, Scottish singer-songwriter Nina Nesbitt got her start on YouTube, posting covers and original songs. Nesbitt’s soft vocals and relatable lyrics in her latest album, The Sun Will Come Up, The Seasons Will Change establish her as powerful emerging artist in the pop world. With her newest album, which can be described as a break-up anthem, Nesbitt’s songwriting places her among her favorites in pop music. Our favorite song pick is “Loyal to Me,” an empowering PSA about staying away from bad guys and not losing yourself in someone else.
Ethereal and at times angelic, Maggie Rogers is a pop singer-songwriter with incredible potential. Her debut album, Heard It In A Past Life, is an exercise in self-love and moving on from past loves without forgetting who you are. While most of the songs are centered around the idea of romantic love, they are also centered on the lack of it and the loss of it. Through it all, she never loses her magic. Our favorite song pick is “Light On,” a single about being content in the vulnerability of a lost love.
Irene’s
photos
summer staycation
Okay, so maybe that trip to the Bahamas you’ve been relentlessly dreaming about no longer fits your budget. Or, maybe it was never in the budget. No shame! Either way, there is nothing wrong in trading in that vacation for a staycation. And what’s better than reaping the benefits of all that Philly has to offer while saving money? Before you start screaming, “Give me the Bahamas or give me death!” from the rooftops, read through these uncovered hidden gems. By Honora Feinberg
via AirBnB
Mt. Airy Guest House
photos via AirBnB
Hawthorne House Designer Philadelphia Rowhouse
Glamping on the Water
Anna’s “Hawthorne House,” adorned with antique furniture and original brickwork, is an aesthetic dream. Located in between Kensington and Fishtown, this rental is surrounded by hip breweries, art galleries, and even an axe throwing studio (a good way to de-stress.) Anna’s apartment is complete with evHawthorne House
photos via AirBnB
eryday amenities that ensure her guests’ comfort as well as extraordinary décor that appeals to the Philly art snob in all of us. With the added bonus of an outdoor lounging area, Hawthorne House is the ideal place to watch the hot, summer sun set. Coming in at $85 a night, this hidden gem promises a vacation that won’t break the bank.
Glamping on the Water! Bridge View, City Location! Looking for a unique vacation experience within the city limits? Look no further. With a breathtaking view of the Benjamin Franklin Bridge, J’anna’s houseboat will make you forget that you’re not at the beach. At the price of $42 a night, with an additional $55 cleaning fee, this custom-made floating cabin takes “staycation” to a new level. Cuddle inside to watch a movie on the provided projector, or take a short walk to Spruce Street Harbor Park where you can enjoy its lights and hammock installation while sipping a root beer float from The Franklin Fountain booth. J’anna’s cozy nook is the perfect getaway for those who love the idea of camping but prefer the comforts of clean sheets and WiFi.
Irene’s
Situated in the beloved Fishtown, Irene’s contains relics of a past-life. Once a neighborhood corner store, this homey guest suite is a hipster’s paradise. Accommodated with a record player, fridges stocked with craft beer, and a diverse book collection, Irene’s offers a taste of what is one of Philly’s hottest neighborhoods. Hosts Lowell and Chelle are even kind enough to offer a few local activities in their listing, including restaurants like Martha, which earned national acclaim, and a comic-slash-coffee shop that has been featured in the New York Times. For just $89 a night, Irene’s provides a chic oasis that will have you embracing Philly’s art scene. Grab a bunch of your friends and split the cost for this beautiful space.
photos via AirBnB
Modern Loft
photos via AirBnB
Modern Loft in Landmark Building What better way to spend a few nights in the city than in an chic, upscale loft? This apartment combines the essences of retro and modern, from the neon-colored patio chairs in Ina and Ray’s quaint backyard to the diagonal light fixtures in the hallway. One block from The Rail Park, Philadelphia’s newest attraction, this loft is situated in an area that can most simply be described as cool AF. Surrounded by foodie havens like Café Lift and lively bars like The Trestle Inn, you won’t run out of things to do while staying at Ina and Ray’s. For $78 a night, plus a $19 cleaning fee, you can live like Serena van der Woodsen, minus the price tag (and the drama).
THE MINE | CULTURE
Self-Care in the C
Practicing self-care is key to taking care when you’re swamped with the impen on practicing new forms of self-care but Philly to do so, w
Photo by LOGAN MORITZ
SOULCYCLE SUMMIT ACUPUNCTURE 16 North 3rd Street, Old City Restore balance and health in your body with a relaxing session at Summit Acupuncture. This ancient Chinese medicine technique has been proven to aid in reducing headaches and migraines, stress, depression, anxiety, and general pain or tension in the body. It’s an easy, low-maintenance self-care habit that can help heal physical as well as emotional issues within the body. For one treatment, it’s $55, but students get a sweet deal at $40 per session. Worth it.
113 South 16th Street, Rittenhouse Haven’t joined the cycling cult yet? Get a class at SoulCycle ASAP—you’re missing out on one of the most fun fitness experiences available. It’s not like your traditional spin class––it’s actually more like a dance party on a bike. “I love the SoulCycle experience. It’s a little bit cult-ish, but honestly, when the lights are low and the music is pumping through your veins, it’s hard not to love it,” says Sarah Madaus, REFINE’s Editor-in-Chief (and one of Temple’s cycling instructors). You’re guaranteed to get a total mind-body workout in this positively infectious environment that’ll leave you inspired. A single class will cost you $32. And hey, If you’re trying to budget tighter, take a free cycling class at IBC!
Photo by LOGAN MORITZ
AWAKENINGS POLE DANCE FITNESS 4151 Main Street, Manayunk Awakenings Pole Dancing Studio in Manayunk aims to help you achieve your fitness goals while empowering you with self-confidence and better body awareness (plus body positivity!) through learning and practicing pole dance techniques. Grab their Groupon deal: $49 for five pole dance classes to save that #bank. This workout is upper body intensive, so lose yourself in music and dance to keep your mind off the bicep burn.
HERBIARY AT READING TERMINAL 51 North 12th Street, inside Reading Terminal Market If you’ve been recently overcome with the urge to DIY soap, lotion, candles, or whatever else is trending on Pinterest, head to the Herbiary in Reading Terminal Market to snag some self-care essentials! You can pick up essential oils, body butters, salves, sprays, salt lamps, and more. You can even browse through their books on holistic health and Eastern medicine practices. Pro-tip: Reading Terminal boasts tons of stalls with fresh, organic, and locally grown produce if you’re looking for a healthy snack in before, during, or after your shopping. Even better, Iovine’s Produce has student discounts on Wednesday and Sunday (just don’t forget your TUid).
Photo by LOGAN MORITZ
City of Sisterly Love
of yourself during busy times, especially nding doom of finals. If you’re planning t can’t seem to think of any cool places in we got your back. ROCKY’S CRYSTALS AND MINERALS 310 E Girard Avenue, Fishtown Bad vibes lately? Maybe you’re in need of a citrine quartz, or amethyst, or how about aragonite? Rocky’s Crystals and Minerals has the largest crystal and mineral selection in the tri-state area. “College can get super stressful and I often felt tired, on edge and in need of something to help me deal with all that comes with being a student,” says finance major Ana Deacon. You can find a variety of gemstones and crystals that contain healing abilities based on the energy and vibrations they emit. You can also purchase smudge sticks, Palo Santo, incense, crystal books and more that will help you indulge in spiritual self-exploration. “I went to Rocky’s midfall semester to purchase my first crystals and since then, I’ve gone back numerous times because of how much crystals have really helped improve my well-being.”
LE CAT CAFE 2713 West Girard Avenue, Brewerytown This cat café is a place where you can go to hang out with friendly felines while enjoying a yummy beverage. If you fall in love with a furry friend, there’s an option for adoption. It’s scientifically proven that interaction with domesticated animals can reduce stress, bring calmness to those with anxiety, stress and loneliness, and boost moods. The café has an entry fee, but it includes complimentary coffee, tea, hot chocolate or apple cider. For adults, it’s $12/ hour, but for students it’s $10/hour with an ID. There’s a yoga class with cats and certified instructor Katharine Livingstone that occurs every Monday night for $15/hour, too.
FLOTATION PHILLY 1314 North Front Street, Fishtown Get a total mental reboot and discover what it feels like to truly let everything go during a sensory deprivation tank session at Flotation Philly. Floating has been proven to help your body fully reset and rebalance. It’s a great way to take care of your physical, emotional and mental well-being all in one visit. Sensory deprivation tanks eliminate all external sensory information your mind-body processes, freeing you from all of life’s distractions so you can take some time to focus on you! When you leave, you’ll be feeling more positive, restored and rested than when you entered. There are various packages for floating sessions with one-hour floats starting at $59.
Photo by LOGAN MORITZ
RITTENHOUSE PSYCHIC BY LENA 2041 Walnut Street, Rittenhouse If your idea of self-care screams a dose of spiritual guidance, then you should definitely check out The Rittenhouse Psychic by Lena. Besides psychic guidance, other services offered are spiritual readings which include astrology, a crystal ball, crystal meditation, tarot card readings and more. There’s a coupon for psychic services if you bring a friend along with you.
REFINE’S Declassified Finals Survival Guide We’ve reached that dreaded time of year...finals season! No need to fret, we’re here to provide you with self-care tips from student leaders and most importantly, strategies from the most influential female leaders on campus about how they keep themselves healthy and happy in the midst of stress. By Rofiat Oseni
Upon my journey of discovering amazing self-care tips from notable student leaders at Temple, I first had to ask myself, “What makes someone a student leader?” A student leader is somebody who is responsible of spreading knowledge through inspiration, mentoring, and leading. They strive to change the world by starting with their own community, and the amazing women you’ll get to know below embody these characteristics and more.
Breea Gillette
Breea Gillette, a senior and double major in media studies production and public relations, let us in on personal self care strategies that help her thrive during her hectic schedule. She can juggle the presidential duties for the NAACP, hosts a hip hop radio station for WHIP, and interns at Fox 29, all while taking six classes. Go-getter isn’t even enough to describe her. “After a long day, I fix myself a glass of wine or chamomile tea,” said Gillette. She loves books and articles that spark her interest; her current favorite read is You Are A Badass by Jen Sincero, and it’s by far the best motivational tool she has besides the Bible. Plus, to fuel herself daily grind, Breea writes on post-it notes and sticks them around her room, all listed with daily goals, checklists, and motivational quotes for a positivity boost. “It is all an outlet for self-reflection where I constantly challenge and question my thoughts, reaction, and daily interactions. Besides reading and writing in my journal I also explore the city,” Gillette said.
Maha Ouni
Maha Ouni, a senior political science major and history minor, is involved in tons of different organizations. She is the student commencement speaker for the College of Liberal Arts graduation this May, holds membership in the National Political Science Honor Society, and is a Fund for Education
Abroad Global Scholar. As co-chair of Pi Sigma Alpha, Maha is currently working on organizing a criminal justice reform panel with Larry Krasner, Philadelphia’s district attorney, this spring. When asked how she keeps herself healthy during stressful times like finals, she said, “During stressful times like exam seasons, I maintain my sanity by reading. It sounds counterproductive to spend precious time during school’s busiest weeks reading books that aren’t assigned for my classes, but it works wonders for the mind, body, and spirit.” One of her favorite reads is My Beloved World by Sonia Sotomayor. Another amazing tip Maha provided was to never losing sight of the bigger picture. “I’ve always known that my ultimate dream is to become a lawyer, and a great one at that, so that motivated me to act on my ambitions,” Ouni said. “If what I’m doing on the day to day starts to feel mundane, routine, or overwhelming, I step back and picture how everything I’m doing is working to build the woman I am becoming.” She’s a big fan of hip hop, and listening to it with strong messages of grit, hustle, and resilience helps the process. Maha loves “Imma Boss” by Meek Mill featuring Rick Ross, “Dreams and Nightmares” by Meek Mill, and “99 Problems” by Jay Z.
Madison Lee
Madison Lee is a junior sport and recreation management major concentrating in event leadership and a minor in legal studies. What an impressive mouthful. She’s on the e-board of the Society of Minorities in Sport, an organization offering professional opportunities for minorities with an interest in the sports industry. Lee is also on the Student Professional Organization Council for the STHM and works for Radio One Philadelphia as a promotions assistant. It’s hard to believe that she also balances two internships with the Philadelphia Union and Ultimate Vision Sports Management. How can she do all of this when I can barely get out of bed six
out of seven days a week?Madison’s first strategy to success is starting mornings on a great note. “Everyone has different daily routines, but establishing a good routine is essential. I wake up every morning at 5:30am, drink a big glass of water and a cup of tea, then I start my day. Find your routine, so you never wake up on the wrong side of the bed,” she said. One of the major strategies in Madison’s self-care routine is trying something new. “Your 20s can be very repetitive. Going to the same classes, going to the same job, seeing the same people, eating the same food...for your own sanity, try new things. Go to different restaurants or food trucks, say, ‘hi!’ to someone new in the student Center, or go to an art show instead of a party. It’ll make life a little more exciting.” Lee’s final tip is my favorite: “Smile—life gets tough, but keep a smile on your face. Life is too short not to smile and most conversations that happen, start with a smile. The more I smile, the happier I am. Genuine happiness is something that no one can take from you, so be happy and keep smiling!”
SONKU E-Board
Our next #boss subject is not just one person, but a whole group of inspirational individuals. SONKU Creative Writers Co-op, a fairly new organization on campus, is a platform that prioritizes racially marginalized voices and art and do so by focusing on providing a constructive and creative space for artists of color to grow through development of their intrapersonal and interpersonal relationships. Their primary goal is to connect artists of color with the resources and recognition that they deserve, and have always deserved. I began my conversation with Taylar Enlow, a sophomore majoring in global studies, and founder and president of SONKU. Outside of this organization, she’s involved in various freelance and collaborative work in the community. “One of the most important things I’ve learned since starting my creative professional journey is that in order to build, you need a solid foundation.” Enlow always makes sure her room is consistently clean and she is always well rested. “I’m looking after my health by taking vitamins and drinking water. Those practices become even more significant during finals season, especially when I don’t have as much time to incorporate other parts of my self-care routine like leisure reading or writing poetry.” Vice President Dynas Johnson, a junior studying English with a concentration in creative writing, said, “More than anything, it is important to carve out peaceful time for yourself. Listen to good music, meditate, pray or read something enjoyable and unrelated to your course.” I was also given the opportunity to hear a man’s perspective when I spoke to the Tony N. Clark, a senior history major and SONKU’s secretary. “Finals season is definitely stressful and sometimes self-care can become a chore. For me, I write poetry, meditate, and listen to my favorite music to help me stay calm. I think it is important to make time for self-care practices not
just during finals season but all the time,” Clark said. SONKU’s e-board incorporated creative and artistic practices in their lifestyle, and it’s shown that being therapeutic throughout tiring and mundane schedules is absolutely effective.
Francesca Capozzi
Francesca Capozzi, a sophomore double major in political science and English, definitely jumped into the deep end at soon as she got to Temple. She is the director of university pride and traditions for Temple Student Government, the recording secretary and TSG representative for Delta Phi Epsilon sorority, and is a member of the Temple Pre-Law Society. Did I mention she’s interning for the Philadelphia District Attorney’s Office? “I make to-do lists for everything,” Capozzi said, “They allow me to make sure I am staying on top of everything I have to do, and they also allow me to prioritize things. There is also no better feeling than being able to cross something off of a to-do list!” She also takes at least one to two hours a day to do whatever doesn’t pertain to work or school, usually catching up on social media, watching a show, or hanging out with friends. Francesca further discussed how important it is to take time to decompress. “Your body needs time to relax and rejuvenate itself both
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Main Campus DEEP DIVES | HOT TAKES | ROUND-UPS | PROFILES
WTF Is Self Care? Self-care is a complex practice; we’re here to dissect it for you. By Didem Arslanoglu
MAIN CAMPUS Let’s chat about the art of self-care, shall we? Self-care is crafted individually and looks pretty different for everyone. If we’re talking in technical terms, self-care is practicing solicitude toward your mind, body, and spirit, plus actually taking the initiative to tend to your overall well-being. It goes far beyond doing well academically, making career advances, and thriving in romantic or social relationships. It is being in a nurturing alignment with yourself. As college students with booked schedules and stress always creeping around the corner, we often dismiss self-care, thinking it requires time, money, and energy. It doesn’t always need these things. Yes, getting out of bed on a lazy Sunday to trek to IBC for a core yoga class may require energy. Setting aside 30 minutes every other day to meditate or practice mindfulness might require time, too. And buying yourself an iced chai cold brew from Saxbys when you’re really, really, craving it might cost some money.
But long-term, setting aside some time, money, and energy to fuel your mind and body with self-care practices are very worthwhile in the long run.”
Most of us have a preconceived notion that self-care alludes to the fancier things in life. (Don’t worry, buying yourself a pair of Fendi boots is not an imperative part of being a self-care guru.) Some may think that self-care demands a porcelain clawfoot tub, Epsom bath salts, a detox green smoothie, and a charcoal face mask when it’s more about finding solitude in the smallest of things. We should practice self care, especially as stressedout college students, because of the advantages it provides for us mentally and physically in the long run. As self-motivated and driven Temple students, we sometimes tend to burn out by exerting too much energy as the result of juggling academic work, extracurriculars, and tending to our social lives. We frequently compare ourselves with other self-motivated owls and their successes, a very toxic yet common occurrence. Overall, we easily strain ourselves and push our brain capacities to the point of exhaustion. Rani K. Vasudeva, Ph.D., an assistant professor in the psychology department at Temple, says self care gives us space, which is the key to letting emotions and sensations move. “The more we bottle up our emotions, the more stuck they can get. Then they can surface at random times and cause distress. Self-care allows us to indulge in an activity that is good for both our mental and physical well-being,” Rani said. “That could be taking part in a physical activity or relaxing and taking a bath. We function optimally when we have minimal stress in our lives. Stress hormones and neurotransmitters affect both our bodies and brains.” I asked Rani what some potential ways we, as college students, can implement self-care in our lives. She said, “It’s so hard when you are a college student to remember to take care of yourself. You are so busy trying to keep up with classes and personal obligations, self-care falls to the back burner … the key to optimal physical and mental functioning is
reduced stress. It is helpful to schedule self-care time, like you would studying or even your job. Try to make it a part of your routine and enjoy it.” And of course, I wanted to get in on her personal favorite self-care routines and how she incorporates self-care into her busy life. Before anything, she said that learning how to take care of herself was hard and is something she is getting better at, yet didn’t even understand the importance of selfcare until her mid-thirties. (So, if you’re freaked out about not having an established routine nor understand how to completely take care of yourself, remember that it’s actually quite normal and something that you might fully grasp as you get older!) Now, Rani embraces her self-care practices, and says that
they vary everyday. “Sometimes it is something as small as allowing myself to push back from my desk, close my eyes, and take 10 deep breaths, but also varies to taking a relaxing bath once or twice a month.” She admits that it was hard at first, “I felt so guilty for just sitting there in a tub of nice warm water. But now I embrace it.” I think a lot of people can agree that self-indulgence is immediately tied to guilt, but taking care of yourself is nothing to be guilty about. In regards to what we can do as students, realistically, to actively practice self-care in our day-to-day lives, Rani says, “Something that may be realistic for students is to take time to go for a walk everyday day without music, talking, or your cell phone. To take just 10 minutes to walk around campus and be present- smell the air, watch the people, be a part of the environment.”
When you have time, sit down and develop a selfcare plan if you don’t have one already. If you do, work on making it the best for you and only you. If physical activity is your favorite way to show compassion to your body, try a yoga practice. It’s a perfect way to unwind from a long day. Want to prioritize psychological or emotional self-care? Keep a reflective journal, or engage with external supervision like therapy—art and music therapy might really prove to be beneficial. If you want to explore the spiritual realm of things, try looking into reflective practices like meditation for a few minutes every day, or read up on holistic practices such as reiki and crystal healing. Something new is always fun and impactful. Mental health experts and psychologists from the American Institute of Stress present studies confirming that women who exercise regularly, eat right, and get sufficient sleep to have less depression, anxiety, and physical illnesses such as heart disease. Additionally, they report that 8 in 10 college students frequently experience stress in their daily lives over the past three months, according to their past study in 2008, increasing by 20 percent from past years. Remember: don’t sweat if it all seems overwhelming at first! Start small by cranking up the temperature at your next shower and put on the ‘Fierce Femmes’ Spotify playlist for a confidence boost in your motivational background jam. Add a lemon and some mint to your water bottle. Delete Instagram for a day and see how you feel. The world of self-care is vast and every individual shows compassion to their mind, body, and spirit differently, but at the end of the day your mental wellbeing comes first and what better way to tend to it with different forms of exciting and relaxing self-care practices?
ADJUA FISHER IS KIND OF INTO WELLNESS.
How Adjua Fisher, KLN ‘13, established herself in the wellness scene, made it in the magazine world, and started her own biz...without going completely crazy. By Sarah Madaus
Photo by ELLE CHERNASKEY
MAIN CAMPUS
A Adjua Fisher will tell you she’s always loved vegetables. It’s only natural that now her life literally revolves around them. The 28-year-old Washington, D.C. native now resides in Fishtown, where she runs Reap Wellness, her own health coaching and cooking business with her fiancé, Zach. Fisher’s career, in hindsight, began earlier than she realized. She enrolled at the University of Arizona after graduating high school, where she had a “pretty miserable” first year. Although she later transferred to Temple, Arizona was where she discovered yoga leading her to a passion for wellness. “This cute little studio had a community yoga class every evening and it was $4, so I started going to that a lot,” said Fisher. “I sort of put two-and-two together how yoga really impacted my mental health and helped me to relax at a time when it was really hard for me to relax.” After taking a year off from school, she brought this energy to Philadelphia, where she enrolled in the School of Media and Communications (now Klein College) as a communications major. She, like a lot of Temple students, balanced a full course load along with a server job at El Rey in Rittenhouse. Fisher remembers feeling like a bad student; oftentimes, she chose work over extracurricular activities––an unfortunate guilt trip that many millennials grapple with. But, during her last semester at school, she finally caught her
“At its basic form, self-care is just treating yourself well on a daily basis.” big break when she was offered an internship at Philadelphia magazine. Fisher stayed on as an intern until they offered her part-time work, then full-time as the assistant health editor, and then finally as the editor of Be Well Philly (the magazine’s health vertical). “I loved it so much because the health and wellness scene in Philly is really growing so quickly,” said Fisher. “There’s always something new happening, and while we might not be where places like New York and L.A. are, it almost gives it more room for growth, so it’s a little bit more exciting.” And she’s right. Earlier this month, Philly opened its first Rumble, an NYC-based boxing studio with a cult following. That’s not it—now the city boasts multiple City Fitness locations (comparable to NYC’s luxe gym chain Equinox), as well as SoulCycle, barre3, Flywheel, and new healthy-ish restaurants popping up seemingly every week. This boom in businesses gave Fisher ample opportunities to meet people, network, and create good service journalism. It was around this time that Fisher’s skin began acting up. She found herself dealing with adult acne and constantly feeling uncomfortable with the way she looked. So, like any wellness aficionado, she took matters into her own hands and changed up her diet to heal her skin the natural way, which led her to where she is now. “I realized that whenever I was talking to people, how I was sharing [about my skin], it made me really want to be able to communicate with people about how to improve their health and wellbeing on a one-on-one basis, rather than sharing information to a mass amount of people that’s packaged to appeal to a mass amount of people,” she said. After leaving her job at Philadelphia magazine, Fisher became a certified holistic health coach and began building the framework for starting her own small business, Reap Wellness. “Health coaching has been interesting because I think that we’re so inundated with people who work for themselves with Instagram,” she said. “We see so many people with these successful businesses and it almost seems easy. It’s definitely not as easy as it looks on Instagram, but it has been a really interesting experience.” Photo by TAYLOR SAYA
Fisher with her fiance Zach Rice. | Photo by ELLE CHERNASKEY
Think of Reap as that one BFF we all have who captions every Instagram post with a lyric from Rihanna or Beyoncé and is always onto the newest wellness trend. She’s usually the same one eating veggies for breakfast. Reap believes, according to the website, that “a holistic approach centered around embracing real, good food—especially plants!—can transform how you feel in your body and how you perform in the world, helping you to be your very best self on the daily.” Their business is focused on informing and helping the “average” Millennial and Gen-Z; the people who are too busy to even pay attention to their bodies, which is a refreshing take, since most health coaches market towards people who already have a wealth of knowledge about health and wellness. Fisher’s newest endeavor is getting Reap into the healthy food business with the help of fiancé and chef Zach Rice. “Ready to Eat Reap”––a line of salads and snacks––launched on March 3. You can find the Glow Bowls (including Green Goddess, Seaweed Caesar, Pretty in Pink and Rainbow Soba), Nori Brittle, and yes, adaptogenic granola at local kombucha haven Inspired Brews in Old City. Packed with
good-for-you ingredients and every color of the rainbow, Reap’s line puts your Saladworks salad to shame. So far in her health coaching journey, Fisher has found that food is usually the least of people’s problems. Oftentimes, having a bad relationship with food is just a side effect of bigger issues like stress. She says that it usually takes a one-on-one consultation for people to realize that food impacts every aspect of their health, not just physical. “When we’re working together, there’s a lot of talking. I like to get people to the root of their behaviors that are impacting how they fuel themselves,” says Fisher. “That can range from stress to sleep to career to relationships; all of these have an impact on how we treat ourselves.” And while wellness is having a major moment largely thanks to Instagram, Fisher tells her clients to be wary, because the information you see on your feed is not always fact-checked or it might not work for you. However, she notes that the expansion of wellness to the social media space has made it much more accessible to younger generations and people of lower socioeconomic status. However, sometimes the things we see advertised as self-
The Glow Bowl, one of Reap’s bestsellers. | Photo by ADJUA FISHER
care on social media seem like luxury ideas or products, and it makes us feel like self-care isn’t actually attainable. The general population cannot afford a weekly facial, Tatcha creams, and weekend getaways to Icelandic health spas. But Fisher notes that at its core, self-care is literally just taking care of yourself. “It doesn’t have to be inaccessible, which is sort of how it has become since it’s a business,” she says. “At its basic form, self-care is just treating yourself well on a daily basis with the small things, like feeding yourself a plate of vegetables. I think that everyone stresses out about self-care because it almost feels like a competition. Like who can take care of themselves better? It shouldn’t be stressing us out.” Wellness and self-care are very basic concepts that can be embraced by all people, not just those with the cash. It’s important that our generation especially embraces wellness, because studies have shown that we’re more stressed out than ever. Our connection to the world (and our bosses) via tech blurs the boundary of work and life, job security is fluctuating, and lest we mention our growing student debt? There’s a lot to be stressed about, so it’s not just an option
to try out wellness––it’s imperative. Embracing a healthy lifestyle that includes mindfulness practices, exercise, and balanced eating impacts our physical, mental, emotional, and spiritual health and once you’ve made these things a habit, they can change the way your body responds to stress. How cool is that? Fisher explains that wellness looks different for everyone. What works for one may not work for another, which is surely encouraging if you tried––and failed––the celery juice thing. As long as it’s not detrimental to your health in the long term (we’re looking at you, Keto) and it’s reducing stress instead of inducing stress, you should be good to go. “Wellness to me is feeling a sense of freedom and empowerment in all of the areas of my life that matter,” she says. “So that’s my physical health, like how I’m feeding myself; I don’t want to restrict myself, I don’t want to feel like I’m obsessing over what I’m eating. I want to feel empowered by what I’m eating, and that I am free to eat what I want and feel good about those decisions. But also, I want to feel a sense of freedom and power in my career and in my relationships. Freedom and power in all areas that matter.”*
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Don’t wait until Temple Fest to find the perfect fit for you. College comes with enough stress for a lifetime. We’ve compiled all of the clubs you need to know about on Temple’s Campus that promote and advocate for mental, spiritual and emotional health. From internal peace practices with the Bhakti Yoga Club or Soka Gakkai International Buddhist Philosophy Club, to bringing students together to start conversations about mental health on campus at the Wellness Resource Center, we have plenty of choices for you. By Emily Briel
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Bhakti Yoga Club Meeting Times: Events vary throughout the semester Contact: templebyc@gmail.com When stress is the only thing swirling through our heads, working toward a peaceful state of mind should always be on the agenda. Bhakti Yoga focuses on experiencing oneness with everything—whether it be to ourselves or to each other. In this club, the importance of love is preached all day every day. Open to all, the Bhakti Club regularly hosts yoga practices, meditation classes and discussions rooted in the Vedic philosophy. Vedic philosophy is based on the oldest scriptures of Hinduism: The Vedas. The Vedas provide the foundation for meditation practices centered around inner peace. The Bhakti club brought Devamrita Swami, a famous author, monk, and teacher in the Krishna-Bhakti tradition, to campus this semester to enlighten and inspire Bhakti Club members.
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Music Therapy Club Meeting Times: Every other Tuesday at 7 p.m. Contact: ask.musictherapyclub@ gmail.com Are you a music buff looking for a new way to calm yourself down in times of stress? Highlighting the therapeutic benefits of music, the Music Therapy Club should be on your list of clubs to check out. In addition to biweekly club meetings, Music Therapy Club hosts open mic nights and other engaging fundraising events. “I am grateful for the strategies that Music Therapy Club has given me to be able to get through any obstacles and challenges that come about,” said sophomore music education major, Hannah Solomon. Members are able to gain knowledge about the field of music therapy, while winding down and doing what they love in an inclusive organization.
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Soka Gakkai International Buddhist Philosophy Club Meeting Times: Every other Monday at 6:30 p.m. Contact: Dawn Lomden, dawn.lomden@temple.edu Working toward a more fulfilling and happier life (as any college #bossbabe would)? Check out the SGI Buddhist Philosophy Club ASAP. This club’s goal is to promote peace and nonviolence within oneself and towards others. Club meetings are based on the Soka Gakkai International Buddhist perspective, which focuses on working towards a strong inner-self even through the most difficult circumstances. “We give guests and members the tools to begin their practice on their own,” said Dawn Lomden, the club’s staff advisor. “To begin their own journey to enlightenment and human revolution.” Through discussion of daily life topics, members leave meetings with a stronger ability to create value in their own lives and communities. Check out this organization to unlock your inherent potential!
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Wellness Resource Center Meeting Times: Walk-in or by appointment that can be made through email Contact: TUWellness@temple.edu If you find yourself struggling with issues related to drugs and alcohol, violence within relationships, and mental or sexual health, you may want to visit the Wellness Resource Center. Located in Mitten Hall, the Wellness Resource Center is dedicated to helping the campus community understand the meaning of wellness. The majority of interactions at the Wellness Resource Center are led by certified peer educators who are overseen by professional staff members. Certified peer educators consult with their peers who come into the Wellness Center distressed. “We go through a semester-long course where we are educated in a variety of topics such as interpersonal violence, drug and alcohol use, sexual health, mental health and many others,” said recreational therapy sophomore Olivia Succi, a Heart Peer Educator at the Wellness Resource Center. Succi is certified in “Give a Hoot,” which educates Temple students on how to intervene in risky situations. The Wellness Resource Center has something for everyone and their well-being.
5 Active Minds TU Meeting Times: Wednesdays at 5 p.m. Contact: activemindstu@gmail.com Active Minds TU serves as a liaison between students and the mental health community by using student voices to change the conversation about mental health on campus. Run by students, Active Minds works on mental health awareness, education, and advocacy at Temple University. At club meetings, members are able to engage in safe discussions with each other. Active Minds provides Temple students with information and resources about mental health, and encourages students to seek help sooner rather than later. Members of this club have been serving Temple’s community by writing Valentine’s Day cards to peers in psychiatric care and hosting a Random Act of Kindness Day. Random Acts of Kindness Days remind the community how important it is to support each other and to be kind every day.
MAIN CAMPUS | OPINION
Photos by CAMERON POLLACK
Capitalism is
Killing
us.
Could it be the underlying cause of America’s mental health crisis? By William Stickney
In July 2018, Blessing Osazuwa returned to her father’s home in Overbrook, PA, late one evening. Osazuwa walked into her bedroom, locked the door, and gulped down a handful of antidepressants. She then went to sleep; expecting (and hoping) not to wake up. That day, Osazuwa had clocked into work at 8 a.m. at a local daycare she worked at for a few months. She clocked out at 5 p.m. and made her way over to a babysitting gig until midnight. This was a typical day, a routine she had sustained for weeks and weeks, all while the stress and mental fatigue became unbearable. This routine gave Osazuwa virtually no time to look after her own mental health or practice any kind of basic self-care, as nebulous as that term is. Her full-time job at the daycare was grueling, working as many as 50 hours a week and making only $11 an hour. Oftentimes, her coworkers would call out at the very last minute, or just not show up at all, leaving Osazuwa to look after a dozen toddlers.
Before working at the daycare Osazuwa had been taking classes in early childhood education at Montgomery County College but was forced to drop out of, after her father became unemployed. “All the financial responsibility fell on me… I was responsible for the food, the rent, which was $1350 a month, the internet, the phone, his cellphone, the electricity, and whatev-
being able to pursue any of my goals, just having to make money in order to literally survive,” she said. Mark Fisher, a cultural theorist and critic, wrote about the burdens of being productive under capitalism and the strain that puts upon a person in Capitalist Realism. He wrote, “Work and life become inseparable. Capital follows you when you dream. Time
before taking his own life in 2017 after battling depression for decades—takes precedence over everything else. Ahmed Waseeo is a sophomore at Temple University studying history and education. Waseeo pays his way through school. In order to pay for rent and tuition, Waseeo worked a series of jobs in the food service industry from being a cook to washing dishes.
er else I had to buy for myself.” The following morning, Osazuwa had a conversation with her father about what had happened the previous night. “I told him, ‘I would rather commit suicide than tell you that I can’t afford to pay the rent’… I felt that suicide was the only option.” “To the average person it’s like, ‘It’s just rent, like you’re going to commit suicide over not being able to pay a bill?’ but to me it was so big of a thing… I was working to work, not
ceases to be linear, becomes chaotic, broken down into punctiform divisions. As production and distribution are restructured, so are nervous systems. To function effectively as a component of just-in-time production you must develop a capacity to respond to unforeseen events, you must learn to live in conditions of total instability, or ‘precarity,’ as the ugly neologism has it.” This ‘precarity’ Fisher wrote about—
Through these positions, Waseeo has seen how fraught the lives of so many caught up in menial jobs are. These positions are rooted in a belief that labor is replaceable and if workers make even one trivial mistake, they can be without a job in an instance, launching them full force into the void of uncertainty. “One asshole screaming at you over some simple thing like forgetting spinach on their pizza can get you fired… which just shows how millions of work-
ers in this country have virtually no Later that summer Osazuwa, along behind these issues, is proving to be rights,” Waseeo said. “If you are con- with her church and members of the tragic. tinually doing that type of job where community, led a peaceful protest In order to fully address this epidema manager is belitic, we need to tling you for every reframe the nar“One asshole screaming at you mistake you make rative. Instead and you are doing over some simple thing like for- of referring to that job for decades, illness as getting spinach on their pizza mental the growth of your a simple result can get you fired… which just of faulty neuromind is inhibited. You just feel like a logical wiring shows how millions of workers in f**king cog.” is deeply irrethis country have virtually no The worry and sponsible and anxiety of the fumisses the marights.” ture—near or far— terial factors at is neverending, play. As mental drowning out any other dreams or against police brutality in response health has become a huge talking point desires. For Waseeo, his dream is to to the shooting of Philando Castile. in recent years, specifically in the U.S. become a high school teacher, where She also organized several follow up there has been a real push to depolitihe can educate impressionable young marches and events, too. One event cize the issue. This tendency, has done people, and inspire them to dream by was the “The Stand Up For Love Ral- a lot of good for a lot of people. offering up alternatives to this system ly,” following the wake of events in The stigma that once existed surso many find themselves trapped in. Charlottesville in Aug. 2018. rounding this topic is lessening as a Osazuwa’s dream, one that she’s had Osazuwa has managed to accomplish result and people are starting to seek for as early as she can remember, is to all of these things despite, the enor- professional help and get the treatment become an entertainer and singer in mous financial and mental strain put they so desperately need. However, by the vein of her idols: Whitney Hous- on her. People should not have to live ignoring issues, such as student loan ton, Mariah Carey, and Janet Jackson. like this. Young people, like Waseeo debt, gentrification, and lack of accesWomen that were blessed with voic- and Osazuwa, are being swept into the sible healthcare, we are failing huge es that were—at the risk of sounding unrelenting grind of capitalism. populations of people, particularly corny—truly transcendent. As a child, people of color and those most vulnershe sang in her church’s choir. In high able in our society. Where to Go Next school, she performed with the LMHS These issues don’t exist in a vacuTo truly address mental illness, we Drill Team and drumline and was um—they are a direct response to our need to take an aggressive multi-facetawarded The Concert Choir Service current socio-political climate. This ed approach to identifying symptoms Award for, “four years of dedication entire generation of Millenials, having as early as possible and we need to suband contribution to the school cho- bought into the dreams their parents sequently work to treat them quickly. rus.” instilled in them from birth, found We need to look at labor conditions Osazuwa is also an activist, not that themselves saddled with six-figure stu- in this country, nobody should have to she would ever identify herself as such, dent loan debts, and no professional work more than 40 hours a week to put but in the sense that she is genuinely or financial future. All of these factors food on the table. committed to fighting for those most helped to lay the groundwork for the We need to push for universal healthmarginalized in our society: people explosion in the rise of mental illness. care, so everyone regardless of their of color, the LGBTQ+ community, Entire generations are succumbing race or socioeconomic background and immigrants. In April 2016, as a to addiction, homelessness, and sui- can access the tools and resources they high school senior, she was awarded cide, at ever younger ages. Many times need to be healthy. We need to look at a certificate of accomplishment from these issues are caused by underlying the bigger picture, instead of tapping Princeton University for, “her dedicat- mental illness, but they are exacer- out and failing those that are suffering. ed efforts to confront and address the bated by the conditions of late-stage We can do better and we must.* unique issues facing women of color.” capitalism. Ignoring the social context
UNPLUG How to do a digital detox in 2019
By Megan Platt “Is this a social experiment?” someone asked in one of my group chats on a fateful Wednesday afternoon. It was the day that Facebook and Instagram crashed. You know which one I’m talking about. The multitude of texts I received that day ranged from friends asking if my Instagram was working to desperate texts of identity crises. It was the latter that got me thinking… how does social media affect our mental health, and should we take the digital wellness movement seriously? Social media is relatively new, although it feels like the sixth basic need for survival––something humans can’t live without. That feeling of reliance was actually “carefully created,” explained former Google designer Tristan Harris to Huffington Post. He compares tech designers to magicians, saying that they look for, “blind spots, edges, vulnerabilities, and limits of people’s perception, so they can influence what people do without them even realizing it.” Yikes. When Instagram was created in 2010, it only took academics a year to raise concerns over the negative impacts social networking sites could have on mental health. In 2011, psychologists found that for a small minority of individuals, excessive use of social media had destructive effects, similar to those that are indicative of addiction. Seven years later, the same researchers published another paper revealing that social media use for a minority of individuals is associated with other psychological problems like anxiety, depression, loneliness, Attention Deficit Hyperactivity Disorder, and addiction. The paper stresses that the majority of people are not genuinely addicted to social media, however, your social media habits may spill into other areas of your life and become destructive. For example, MIT Professor Sherry Turkle
claims that self-perceived need to connect via social media has led to a decrease in social skills and ability to retain information, leaving people unable to engage in deep conversations. She describes the social media era as pushing individuals to be “alone together;” always connected via technology but in fact isolated. This is something the big tech companies—who are responsible for creating these platforms—are realizing, too. Instagram and Apple now have built-in features that map how much time you spend on your phone a day. ‘Influencers,’ many who rely on social media for their work or lifestyle, have even started speaking out about the destructive habits that can stem from excessive use of the platforms they owe their careers to. Popular Youtuber Casey Neistat released a video titled Goodbye Social Media. where he said, “I have a proper addiction to social media…I can’t hang out in real life with friends, I can’t make it through dinner, I can’t make it through a conversation, I can’t drive my car more than a couple blocks without thumbing through social media.” He’s not alone. According to Deloitte’s 2018 Global Mobile
Consumer Survey, Americans are checking their smartphones about 14 billion times a day, which works to be an average of 52 looks per user. If that’s the average, then for once I am shamefully way above average. So what do we do now? Well, for $1,500 you can book a ‘digital detox’ meditation retreat in Bali where Mindspo retreats invites you to, “escape with us so you can let go and get back to who you are beneath the ceaseless stresses of everyday life.” Or, you can follow some of these tips:
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Ask Yourself Why
Are you bored waiting in line for coffee? Are you walking down the street and afraid you’ll look up and make eye contact with that person? Or is it deeper and you feel the need to keep checking how many comments you got on that selfie? Catherine Peirce, author of “How to Break Up With Your Phone,” suggest setting up mental speed bumps so that you are forced to think for a second before engaging with your phone. Something as small as changing the picture of your lock screen to one that has the questions, “Why now? What else?” can make your screen time much more intentional.
Try Starting and Ending Your Day with a Mini Digital Detox Studies have shown that keeping your smartphone out of your bedroom can improve your mental well-being and sleep. It makes sense, waking up to a list of notifications can trigger stress by making you relive the past or worry about the future. “For me, right when I wake up, I don’t look at any of my notifications or go on social media,” said Taylor Sison, one of Temple’s own Youtubers. “Instead, I listen to a favorite podcast, work out, or journal. It definitely gets my morning going on the right foot. I also don’t go on social media 30 minutes before I go to bed. You wake up feeling happy and light and go to bed feeling the same way!” Studies have also shown that keeping your smartphone out of your bedroom can improve your mental well-being and sleep.
Choose a Weekly Time to go TechFree
If you can’t commit to a full week or weekend of going digital-free, try just an hour a day. Sarah’s Day, a health and wellness Youtuber, tells her followers to implement daily mini digital detoxes. Whether that’s taking your dog for a walk or walking to class. Try keeping your phone in your backpack, not your hand, and see how much calmer you feel.
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Marie Kondo Your Phone
Go through your social media accounts and make sure you’re only following accounts that spark joy. Youtuber, meditation coach, and host of the ‘digital detox’ retreat mentioned earlier, Rochelle Fox says you should ask yourself, “How does this account or person add value into your life?” She believes in looking at social media as a digital diet, you consume media every second of the day and when it’s on your own platform, be very selective about the content you consume. You want to leave Instagram feeling inspired not with destroyed self-esteem.
Install Site Blockers
on your computer for when you’re working or likewise download an app, like Moment, that tracks which apps consume your life. The idea is that instead of getting distracted by checking Facebook (if people still check Facebook?) while you were supposed to be writing that essay, the website will be blocked until you turn the blocker off. This turns your computer into a distraction-free zone. On your phone, you can install apps like Moment which allow you to set a daily limit on each app and then notify you once you’ve exceeded those time limits. You can even go a step further and choose the setting that will lock your apps if you exceed the limit you set. Trust me, the irony of using an app to help stop you from using other apps is not lost. However, both methods can help you focus, curb distractions, and be more intentional with your screen time.
Just remember,
social media is an amazing tool for connecting with ideas and people, but nothing compares to the real world: experiencing the moment without being distracted by trying to find Insta-perfect opportunities.
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INTERNATIONAL CORNER: JAPAN
FINDING MYSELF IN THE WORLD’S LARGEST METROPOLIS By Francesca Furey, Senior Editor
Tokyo is home to nine million people, a couple thousand ramen shops, convenience stores on every corner, and pops of neon in the narrowest of alleyways. Little did I know, the most populous region on the planet would be where I learned to finally give a f*ck about myself. I watched the sunrise from my seat in the Beijing Capital International Airport; orange, yellow, purple, and blue blended perfectly. Staring at the mountain chain in the distance, I couldn’t help but think that they were the last barrier standing in front of my future. Funny enough, Japan is the land of the rising sun. In a little over three hours, I would be in Tokyo for the next five months.The year before I left, I spent countless hours researching. From delicious foodie spots to historical landmarks to eccentric alleyways even locals don’t know about, I marked down everything. I was prepared to be bombarded with the sights, sounds, smells, and tastes of Tokyo. What I wasn’t prepared for was the evolution of my character and internal perspective. Sure, I had tons of talks with my mom about how my time in Tokyo would change my worldview. One of the most revolutionary cities in the culinary industry was at
my fingertips—RIP American sushi. An expansive, modern, and extremely reliable subway system (it’s going to be tough to transition back to SEPTA) always brought me to my next adventure. And don’t even get me started on the people. Tokyoites are so cool. I didn’t really think about how living in Tokyo could dig deep into my brain and twist how I thought about myself. Studying abroad is known to alter the outside world from within, but no one talks about the concept in reverse. Discovering a vast area with copious amounts of personality at every turn can impact a person. Add tons of alone time—I love solo traveling—and an open mind, and voilà! After spending months in a crazy, colorful city, I realized I had to quit shying away from my own crazy, colorful personality… and stop letting those around me dictate what I do with my life.
Here’s what I learned:
1.Stay golden, Pony Boy
Japan is a nation of uniformity, order, and modesty. Just because millions of people around me stuck to a similar lifestyle, it didn’t mean I had to. I could be loud and dance like a dad at clubs; I could sprint down the stairs to catch the last train and laugh the whole time doing it; I could ask tons of questions at different restaurants despite a line forming behind me. Tokyo was a temporary home, so why not embrace my true character? I would be gone in five months, so there was no time to waste. The same goes with making friends while studying abroad. If someone didn’t like me, gave me attitude, or talked sh*t behind my back—I didn’t even sweat it. I was thriving in one of the coolest cities on the planet and I’d be damned if a college kid tried to get in the way. Walk away from a person that brings bad energy, instead of walking away from an experience of a lifetime. Tokyo helped me understand that I should be my authentic self. And by doing that, a life-changing adventure full of memories, tales, and lessons will stick with me for the rest of time.
2.You’re running on your own time
Before I left for Tokyo in Jan. 2019, I didn’t value my own time. I can’t even count the times I’ve waited to grab dinner, or rescheduled an activity I was really excited for just because of someone else. Those are minutes, hours even, that I lost that could’ve been put to better use. I’m running on my own time, so why do other people have such an influence on it? This mindset changed as soon as I stepped foot in my temporary home. I made a list of over 300 destinations (from food joints, to shrines, to photogenic neighborhoods) and I wanted to see them all. My ambitious, travel-obsessed, Sagittarian self wouldn’t allow it any other way. So, when other students learned of my adventures or plans, and asked to come, I’d say sure. But, when they were running late or couldn’t make it—I didn’t cancel like I would’ve in Philly. The historic temples of Asakusa and the savory smells of okonomiyaki shops called my name. Don’t wait for others, as life won’t wait for you. You need to have a cyclical relationship with the time you have, otherwise you will remember the lost opportunities rather than the memories made.
of money for me to discover the beauties and hidden gems of Japan. Anxiety would not hinder my adventures during an experience like this. I was able to create a more stable ground for myself; I acknowledged my anxiety but didn’t let it take over my life in Tokyo. Instead of putting the whole semester on my shoulders, I continued my time day-by-day. I shouldn’t have assumed my anxiety would have stayed back in the U.S. while I sat next to koi fish in traditional gardens or munched on takoyaki (octopus balls) from Ameyoko Market. At the same time, my anxiety shouldn’t have assumed I wouldn’t take control.
4.Fly solo
During my first couple semesters at Temple, I didn’t have many friends. I often ate lunch at Morgan by myself and explored Philly on my own. Honestly, I was cool with it. I occasionally felt a little lonely, but I learned to embrace my independence. And, that’s exactly how I have almost no regrets (wish I could’ve stayed longer) regarding my time abroad. Being confident in myself and having a lone-wolf vibe helped me achieve a majority of my goals in Tokyo. Everyone who studies abroad has their own interests; from nature to fashion to history, something that attracted them to the location. For me, I knew I wanted to try as much new cuisine and visit as many landmarks as I could. Why should I follow other study abroad students to clubs or areas I’m not super interested in? That’s not why I went. If I wasn’t the captain of my own ship, I wouldn’t have gotten up close and personal with native deer in Nara; I wouldn’t have danced with demons in the snowy forests of Akita; and I wouldn’t have wandered down the tourist-free Sunamachi Ginza street grubbing on shrimp buns. With this mentality—the one where I discovered what I was invested in—I made tons of memories that no one else in the world did. And that’s awesome.
My time in Japan was a crazy, colorful story… and only I can tell the tale.
3.Anxiety has no borders
A few days into my stay in Tokyo, inklings of my anxiety began to come in waves. After a couple weeks, it was popping up in my mind at least once a day to say hello. Being in a new place doesn’t mean you’re a new person; your baggage comes with you. This really started taking a toll on me more than usual, as I wanted to get the most out of my time in Tokyo. Yet my anxiety would often make me wake up late, mope around in my dorm room, or leave cool spots earlier than I wanted to. I decided to fight back, as my family was paying a hell of a lot
Photos by FRANCESCA FUREY
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Advice from someone who’s been there. By Lindsey Casella
I
was like you; I was approaching my Taylor Swift year. I worked long, late hours (remember when the Tech still had a Starbucks?). In my head, I needed to prove myself. I applied so much pressure on my performance during my undergrad and wanted a job that exemplified I had “made it” when I graduated. I remember sitting in my apartment, not going out so I could calculate my GPA. I would give myself anxiety, so much so that my college boyfriend would sometimes have to check my grades for me. I remember hearing my peers starting to get interviews and me overthinking our differing timelines. The Sunday following graduation I hopped on a plane from Philly to the Midwest. I would start full time that Monday. I accepted a role at what at the time was my “dream company”. Over three years, I moved for my career twice. Along the way, I have grown and learned quite a bit. Having recently been in your place, I feel uniquely equipped and fortunate to be able to be candid with my experience. Just two weeks from my 25th birthday and your graduation, I’m sending you off with tidbits of knowledge your undergrad may not have provided. In honor of your grad year, here are 19 tips for the real world.
1
Listen to the people telling you to sit back and enjoy what’s left of your senior year. You don’t get back this time. You’re in such close proximity to everyone in your speed dial. Go to all the events on campus, grab lunch with your fave professors, and just sit on Beury Beach with a Mr. Softee in hand and take it all in.
2
4
Your dream job isn’t necessarily what you think it is. It’s a dream, not a reality. Instead of solely focusing on where you work, really think about the role and the person and team you will be supporting.
It will all work out. I promise. It always does.
3 You’re going to be doing it for a really really really long time. You don’t need to know what’s next right now. Don’t pressure yourself to take any job at graduation for security and comfort. Also, don’t hold out for that job that will make all your friends insta jealous. Be realistic and fair with yourself.
6
Know your worth. A salary that is too low, will only hurt your ability to ask for more later on. You have loans, bills, etc. The Creative Circle has a cool resource for you to research starting pay. Also, Glassdoor is always a good go-to.
7
Ask your employer how they plan to help you grow and develop. How does the organization invest and retain talent? If the company isn’t growing, the odds of you finding room to develop within is smaller. Read the news. Read their 10k financial statements, if public. Educate yourself on the place your going to be spending 40+ hours each week at.
5
Manager = mentor. Nobody told me this. I had interim managers, but typically after 3 months I was always on to the next. You want someone who is experienced and willing to advocate on your behalf.
8
I’m not saying you need to be in grad school the moment you graduate, heck, you don’t really even know if this is the career for you... but that doesn’t mean you should stop bettering yourself or stop continuously learning. Some of my faves to consider: Podcasts, audiobooks, conferences (digital attendance counts!), and company resources (available via conversations with HR, manager, and intranet)
9
Should I move my life and work 500+ miles away from home? This was the hardest decision I made upon graduation. I was terrified of FOMO and losing the relationships I cherished. Industry professionals sided with my career driven self and put to rest the cons of a new city not on a coastline. Fortunately, no relocation has to be permanent. If you ever have an urge to move, there’s no better time to try it out then when you’re right out of college.
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11 You may have developed an extra special relationship with an extra special someone. Your partner is your rock. If you’re meant to be you will be. Don’t pressure yourself to have to be with them immediately upon graduating, you can grow and develop when apart.
12
Distance. Always go into this with a plan. When do you plan to see each other next? Who’s going to who? Plan weekend trips to look forward to together. Compromise. It can work if you do it right.
13
Sometimes it doesn’t. You have to learn to love yourself and remember who you were without her/him. Travel, read, and surround yourself with loved ones. It is okay to be selfish during this time. I became incredibly self aware during this period.
The move isn’t easy. 3 months after my friends (the summer interns) left, I came to the realization how lonely I was. So, I adopted a cat and downloaded Bumble BFF. I volunteered and joined an alumni group. Temple has a both a Young Alumni chapter and several others across the country!
14 I’m not saying you need to be in grad school the moment you graduate, heck, you don’t really even know if this is the career for you... but that doesn’t mean you should stop bettering yourself or stop continuously learning. Some of my faves to consider: Podcasts, audiobooks, conferences (digital attendance counts!), and company resources.
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16
For a long time, I pressured myself to be perceived as “successful,” it could be daunting and draining because the definition of success is so open ended. It’s great to have goals, passions, and ambitions, but you should also remember to enjoy life. My early twenties have flown by, and while your career may shift, the constants that I look forward to and always carry with me are the people and memories I’ve surrounded myself with.
Don’t settle for situationships. People who use you out of convenience aren’t worth your time. Look out for red flags of toxic situations. Invest in people that care about you and causes you care about. I learned the importance of trusting your gut, not backing down from bullies, and knowing when to let go.
17
SELF. CARE. You are deserving of all the happiness. I have found most can be derived from wellness: mental, physical, and financial!
18
Sit down and write where you’d like to see yourself in one, three, or six month(s) to five years. Maybe you’re not where you want to be yet––how can you get where you want to go or who you want to be? Map it out. Note there are multiple routes; the path to success isn’t linear.
19
I’ve had my fair share of rainy days, but through weathering a few storms I have become much stronger. Not everything is rainbows and butterflies, but a positive outlook and appreciation of every day and the challenges it brings will help your 20s be fulfilling and rewarding.
Buckle up. Life’s about to get real, super fast. The journey is an amazing one. I’m so excited for you to help shake things up with me. Here’s to going to great places with great people.*
ASTRO
In a Funk? Here’s Your Fix, Ac By Kait
No matter what stars you were born under, the universe pulls us all from time to time into the voracious vortex of what we millennials like to call a funk. If you’ve found yourself stuck in a rut, check in with your astrological sign to see how you can help yourself break free from this killer funk in no time. ARIES (MAR. 21 - APR. 19): CYCLE IT OUT, SIS!
With Mars, the planet of war and aggression, as your ruling planet, you’ve got a lot of intense energy getting in the way, my friend. Kick that negative energy to the curb with a sweat sesh in a cycling class! All of the feel-good endorphins (hello, dopamine and serotonin!) will be the perfect remedy for your frustrating funk.
TAURUS (APR. 20 - MAY 20): BAKE A SWEET TREAT
Um, I don’t know who told you going out so much would be such a great idea, but you need a night in with your favorite cookie recipe and The Marvelous Ms. Maisel like, yesterday. I mean, you do know you’re a homebody at heart, right? Spending a night in with yourself and your fav baked treat will have you feelin’ back to your ways before the sun rises.
GEMINI (MAY 21 - JUN. 20): WRITE, WRITE, WRITE!
As an air sign ruled by Mercury, the planet of communication and swiftness, you have a way with words that no other sign has. You’ve got to own that power, Gemini! Not only will getting all of your thoughts down on paper help you process them and get over this frustrating funk, but who knows—it could turn into a beautiful poem or story that will totally wow everyone around you (yea, you’re just talented or whatever).
CANCER (JUN. 21 - JUL. 22): EMBROIDER, BRO
Okay, listen: before you say that embroidering is only for
76-year-old women with five cats and a cranky disposition, hear me out! Simple loom embroidery is a fun and relaxing hobby that gets the creative juices flowing while also distracting your frazzled brain from all of the stresses of life. Cancer, put down that eighth slice of cake you bought for yourself at Fresh Grocer and run to the nearest craft store ASAP to pick up (thankfully inexpensive) embroidery tools. Funk? We don’t know them.
LEO (JUL. 23 - AUG. 22): TAKE AN IMPROV CLASS
Hello, performer of the zodiac! If you’re finding yourself in a rut or uninspired, it’s probably because you haven’t attended to your theatrical side in quite some time (if ever!). You’ve had the acting bug since the day you left the womb, and until you scratch that itch you won’t be feeling inspired anytime soon. Grab your local Leo and encourage them to sign up with you for an improv class that will probably be the best hour of your semester so far!
VIRGO (AUG. 23 - SEPT. 22): GET INTO BULLET JOURNALING
If you have dipped a toe or two into the Tumblr-verse within the past couple of years, you would be all over bullet journaling within a heartbeat, Virgo. As one of the most self-critical and organizationally-minded signs, bullet journaling is a method of planning that was probably invented by someone with a Virgo placement (I’m not even kidding, it would not surprise me at all). For you, Virgo, sitting down with a journal, pen, and all of your most pressing thoughts is exactly what you need to get rid of a frustrating funk.
OLOGY
ccording to Your Zodiac Sign Kerwin
CAPRICORN (DEC. 22 - JAN. 19): DID SOMELIBRA (SEPT. 23 - OCT. 22): THRIFT YOUR HEART ONE SAY SPA DAY? Sorry Temple, we love you, but since we’re *broke OUT
Wanna feel good about yourself in some vintage hot pants that cost less than a Richie’s iced coffee while also not giving your moolah to unethical fast fashion retailers? *Google searches the closest thrift shop ASAP* A lil’ conscious retail therapy may be all you need to start feelin’ yourself again. Help Mother Earth, your wallet, and mental health all in a one-stop shop! You’ve got a gift with visual arts thanks to your ruling planet Venus, so go rip apart your local thrift store and create an outfit that Coco Chanel would cry over.
SCORPIO (OCT. 23 - NOV. 21): POINT, FOCUS, AND SHOOT!
Pick up a camera and go crazy with that thing, Scorpio. You are overflowing with creativity but may struggle with channeling it, ending up in a rut more than you’d like to. Take the pressure off and go on a date with your camera (any kind you can get your hands on) to your favorite spots around this magical city. There’s nothing like capturing miniscule moments, forever frozen in time, to get the creative juices flowing and your funk in the rearview mirror.
SAGITTARIUS (NOV. 22 - DEC. 21): BECOME A COLLAGE CONNOISSEUR
Gather your old magazines, scissors and glue because you’re about to craft your lil’ heart out, Sag. There’s nothing as relaxing or grounding as physically cutting out a page here or there and curating a collage of visuals that fills your soul with inspiration. With your mind always running a mile a minute, taking the time to create a collage that speaks to you is the kindling you need to set your soul ablaze.
college students* and have like minus two dollars in our bank accounts, a DIY spa day will have to do for ya, Cap. And honestly, not to expose you or anything, we know you’d rather stay in the comfort of your own aesthetic abode anyway. So call up your pals, consult Pinterest for the best DIY face mask recipe, and recharge your slightly fried brain.
AQUARIUS (JAN. 20 - FEB. 18): POTTERY WHEEL OF FORTUNE
Get out of your head, Aquarius, and channel all of your energy into carefully crafting a beautiful piece of art that will live on in the real world. Oh yeah, I’m talking Dirty Dancing style, because why not? In order to get out of your funk, you’ve got to quit overthinking everything! That gets you nowhere. Pottery, on the other hand? Well, at the very least, it will get you some peace of mind and a tangible art piece.
PISCES (FEB. 19 - MAR. 20): SIGN UP FOR A YOGA SESH
Breeeaaaattthheeeeee. With all those emotions running right through you like a dreamy Hawaiian waterfall (can you tell all my daydreams recently involve running away to Hawaii), there’s no doubt you’re gonna need some re-centering of the body, mind, and soul to get those feels back in check. Sink into warrior pose with grace and remind yourself that you are a warrior; you’ve got this!
Want more horoscopes? Our astrology writer takes to the REFINE Twitter (@ REFINE_mag) each week to give you the astro advice you didnt know you needed.
STUDY BREAK
ASK Can’t a girl have some peace on her walk to class instead of running into an ex-whatever???
*Question has been slightly reworded before publication to read more easily, but details have not been changed.
Q Dear REFINE, As if I wasn’t socially awkward enough already, I saw my ex-whatever (were we talking, dating, or just hooking up? Honestly still not sure.) walking in Annenberg and we made eye contact and I literally ran the other direction. To say that I lack finesse doesn’t even begin to cover it. So please, what should I do when this happens again? I know it will, because we’re in the same building a lot and we share friends. Help! Sincerely, Anxious AF in Annenberg
A
Dearest Anxious, Ahh, I can picture it now: it’s the first nice day of spring and you’re walking through campus. Beury Beach is full of students fighting for a coveted chair, others wait in line for food trucks,
but one student stands out. It’s the guy whose house you left last week at 7a.m. in the previous night’s clothes, who you’re still trying to decide if you should text later. You absolutely should text him, especially if y’all had a good time. But as the sun shines brightly and he walks closer the question speeds up. Do I say hello? Should I slip into the opening on the side of The Beach to avoid eye contact? He’s mere feet away now and you lock eyes. He smiles and you do as well, with a wave and keep walking. Good choice. That’s an ideal situation. But as you know, that isn’t always what goes down. So, how do you handle seeing a hookup, ex-significant other or ex-fling on campus? Depending on the relationship, anything from ignoring them to making small talk is appropriate. No one leaves the house and says “I want to see my ex on campus today!” but unfortunately, you can’t avoid them forever. In the case of a run-in with an ex-SO, the best indicator of if you should talk or not is the way the relationship ended. If it the ending was bad, dip into the side of The Beach. You don’t need that kind of negativity in your life. If the relationship ended on good terms however, the power is in your hands. Saying “hello” and even having some small talk is a great way to catch up with them without pressure or ner-
vousness. If it’s awkward or uncomfortable, just continue your walk. In the era of Tinder, Bumble and “I don’t want a label,” you might be more likely to see an ex-fling on campus than an ex-significant other. The two have similar approaches to take with the accidental run-in. If the “what are we” ended agreeably, it’s up to you whether or not you want to strike up a hello or conversation. If it wasn’t the case though, keep walking. Why make an effort to flag them down just to stir up undesirable memories? In these situations, what’s most important is you. If you are feeling empowered and confident in your decision-making, whether you decide to strike up a conversation or walk (or, erm, flee) the other direction, if you do it with confidence and intention, it won’t be weird, promise. And the best news is, we’re only here for like 3-6 years. Find peace in the notion that they’ll probably be working at Deloitte or JP Morgan in a few years and you may never have to see them again. Happy hooking up! XO, REFINE Want your burning questions answered by our all-knowing advice columnist? Email refine.themagazine@gmail.com with “Advice” in the subject line.
Continued from Get to Know Your Gyno
Continued from Student Tips
I think it helps patients know their doctor a little bit. They get to see a little about us as human being and makes us not so scary.
physically and mentally.” She stressed how important water is not only to her health but her mental state, too. “Drink water!
RH: The past few years, gynecology has become a political topic. Do you feel gynecologists have a responsibility to get involved in that discussion? KT: For anyone in gynecology now, seeing the state of things politically and the possibility of losing access to contraceptive care and safe abortion services, it’s kind of scary for us. So I think a lot of us try to be involved at least on the local level and with lobbying elected officials. Also, trying to put out information and dispelling misinformation about birth control and abortion is so important. I think nowadays there’s a lot of decisions based on fear and misunderstanding surrounding reproductive health.
Being hydrated allows your body, both physically and mentally, to be fully refreshed and ready to go. Carry around a reusable bottle to fill up with water throughout the day. By doing this, you are staying hydrated, helping the earth, and even saving money.” Before we ended our interview, Francesca had some final pieces of advice for Temple students. “Have a good mindset always. I know this can be hard during stressful times, but always remember that nothing is as bad as it seems in the moment, and to always go after what you want,” Capozzi said.
“You have one life to live, so live it to the absolute fullest! RH: I see that you’re extremely involved in women’s health advoca- And the best way to do that is beginning with a positive cy, did pursuing gynecology lead you to that or was that something and confident mindset.” you’ve always been passionate about?
KT: I became passionate around the same time that I started pursuing gynecology. I did the public health degree and part of that was picking projects to participate in and research to do, so I did some research studies on women’s health and public policy. I did a lot of international work with NGOs and UNICEF on things like emergency obstetric care for women in developing countries. Part of caring about women’s health is on a bigger scale is making sure that women have access to health services and things like that. I hope to do more in the advocacy and international health fields again once my kids get a little older––that’s always been very important to me. Gynecologists are here to help you take charge of your reproductive health and to be there as a resource, not a judge. If you think you need gynecological services (everyone does at some point!), start looking for a provider in your insurance network that you would be comfortable seeing. And remember, it’s okay to try a few different practices before you find the gynecologist you want to partner with long-term to manage your health. You can follow Dr. Tang on Instagram at @karentangmd or go to www.philadelphiagyn.com to learn more about her practice.
Although college can be very stressful at times we must continue to take care of ourselves—physically, mentally, and emotionally—just like these amazing student leaders do. Mental health is crucial to our wellbeing and when our mental health isn’t doing too hot, it can affect our productivity. Classes, work, internships, clubs, and everything else on your plate are all essential parts of the college experience, but we must also know our limits. Don’t stretch yourself too thin! Don’t be afraid to take a step back from a task and solely focus on yourself. Whether it’s to kickback and relax, alone or with a group of friends, you can use this time to try some of our tips and strategies. Self-care is a form of self-love; don’t be afraid to take a moment to take care of yourself.