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THE PURSUIT OF APPINESS How’s Your Mobile Health?
Take Back Your Time
43% of Americans are “constant checkers” of email and social media, according to the APA. How does this affect their lives? Constant checkers
Tech use is a somewhat or significant source of stress
23%
14%
Do you own your phone, or does your phone own you? Want to break the cycle of constant checking? Here are some tips. • Mindfully notice: what are you really getting out of a particular app? You might realize it’s not as fun as you had assumed.
Non-constant checkers
Feel less likely to meet friends & family in person due to tech
• Bothered by unnecessary notifications? Try turning off anything that isn’t a real person trying to contact you in the moment.
Feel less connected to family (even while together) due to tech
• Consider what guidelines might improve your relationship with your phone — and your friends. For example: no phone use during meals. • If you use apps mindlessly, try keeping only practical, tool-like apps on your home screen. Everything else, like games and social media, can go in a folder on the second page.
44%
25%
35%
• Take a phone vacation! Turn it off for a day, or go out without it.
15%
y More at mindful.org/5-ways-organize-phone-unhijack-mind
y More at apa.org/news/press/releases/stress
Cellular Anatomy Some apps distract us, but some can improve our lives. Many of these are tools to enhance wellness or make tasks easier. You might not find them all helpful, so pick what works for you!
Wellness Apps 7 Cups Stressed out? Log onto the VCU portal and text chat with a trained listener. Plant Nanny When you drink a glass of water, your adorable cartoon plant gets one too. Medisafe Never forget to take your meds again! Intellidrink* Enter alcoholic beverages to show a graph of your BAC trajectory.
Safety Apps 11:11 AM
Carrier
Settings
51%
Messages
LiveSafe
Circle of 6
7 Cups
Plant Nanny
Mint
Any.DO
Medisafe
IntelliDrink
SecureSafe
VCU RAM Guide
Craving to Quit
Eat Right Now
Insight Timer
Sleep Cycle
Snapchat
Phone
Safari
Music
Craving to Quit This proven-effective app teaches mindfulness to help you quit nicotine. Eat Right Now Helps you beat thoughtless or emotional eating habits through mindfulness. Insight Timer Tons and tons of free guided meditations. Sleep Cycle Monitors sound and movement to wake you up in the lightest sleep phase. *Educational use only — do not rely on app for decision-making purposes.
The Well
Social Media
Best in moderation — but while you’re on there, may as well follow us! We post wellness tips and info about events.
thewellvcu
LiveSafe Connect directly to VCU Police in an emergency. Share tips anonymously. Have a friend watch you walk home. Circle of 6 Choose six people to notify in case of an emergency or uncomfortable situation.
Productivity Apps Mint Hook this to your credit/debit cards to keep track of where your money goes! Any.DO To-do list with a twist: at the end of the day it prompts you to review your tasks. SecureSafe Best to use a different password for everything, but how to remember them? Try this touch-activated app.
VCU RAM Guide Get info about activities on campus. Create a schedule and view maps. VCU Insider, by the Division of Student Affairs, is part of VCU RAM Guide. It features wellness tips and ways to get involved for students, parents, and staff!
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FEELING OVERWHELMED?
2017
Download the VCU RAM Guide from the Apple or Google Play app stores and search for VCU Welcome Week. Personalize your schedule, view maps and stay up-to-date on the latest info.
WELCOME WEEK
VIRGINIA COMMO NWEALT H UNIVE RSITY
HIGHLIGHTS AUGUST 19-26
See VCU RAM Guide app for time & location.
SAT
ENTERTAINMENT NIGHT
SUN
PLAYFAIR
CHECK US OUT ONLINE!
New friends! VCU spirit!
25
SAT
26
WE LC O
/VC U
.EDU
FRI
WE E K@V ME
CU
24
WWW.
.E DU
THU
CU
23
WE E K .V ME
CONVOCATION, SPIRIT WALK & MONROE PARK CAMPUS BLOCK PARTY Formal, spirited, fun!
WED
EEK
22
LC OME WE
W
TUE
EEK
Water! Sports! Demos!
W
MON WATER WARS & REC SPORTS 21 NIGHT
LC OME WE
WE LC O
20
Music! Bingo! Giveaways!
@VC U
19
SWIPE FOR FREE TUITION
RESIDENTIAL LIFE AND HOUSING HOUSE CALLS
Housewarming meet-and-greet!
MCV CAMPUS BLOCK PARTY Entertainment! Games! Giveaways!
SOVO FAIR
Student organizations, all in one place!
FOOD-TRUCK-A-PALOOZA Food trucks! Music! Games!
Students will swipe their VCU IDs at Welcome Week events, which will enter them for a chance to win prizes at the Student Organization and Volunteer Opportunities (SOVO) Fair on Friday, August 25. Prizes include iPads, flat-screen TVs and more. Swipe at 10 events (two of each of the five categories) for a chance to win the Grand Prize: one semester of free undergraduate in-state tuition!* *Free tuition is based on the full time in-state tuition rate and is awarded in the spring semester 2018. If the prize winner is enrolled less than full time, the award will be based on the number of hours enrolled and awarded at the in-state rate. As with all financial aid, the award may be adjusted if the prize winner exceeds financial need or cost of attendance.
SNAP TO WIN!
HERD UP!
VCU Student Affairs has 14 departments with the common purpose of serving you! Get to know us with the VCU Ramily Snapchat Scavenger Hunt.
Rams “Herd Up” for safety! Almost 90% of the Rams who drink alcohol stay safer by watching out for friends when they drink.
On Mon. Aug. 21, 10a.m.-2p.m., take a snap of you visiting each department to win prizes: 5 for a t-shirt, 10 for a swag bag, and all 14 to win Ram-opoly! Follow vcu on Snapchat for info.
The Well
(UCelebrate Pilot, December 2016, n=610)
CORNER
SPIT FOR SCIENCE
FRESHMEN 18+! You’re invited to Spit for Science, a study of how genetic and environmental factors contribute to substance use and emotional health. • Complete the online survey sent to your VCU email. • Pick up $10 payment and free t-shirt at the Franklin Street Gym, B43, M-F, Aug. 21-Sept 1, 11:30-4:30PM • Give an optional DNA (saliva) sample for another $10. Learn more at spit4science.vcu.edu. COBE brings S4S research to the public. cobe.vcu.edu VCU COBE
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D re a m l a n d and a n d Campus Ca m p u s Realities Realities Dreamland
We hope this will be a great year of discussions about culture and substances. Dreamland and Discussions The VCU Common Book for fall 2017 is Dreamland. Incoming freshmen, first year dental students, students in Living-Learning Communities, and many others around campus are reading this book. It looks at hidden trends in the national opioid epidemic. Sam Quinones, the author, will speak at VCU on Nov. 6. See commonbook.vcu.edu for info.
Want help for you or a loved one? Rams in Recovery at The Well (thewell.vcu.edu) University Counseling (students.vcu.edu/counseling) Student Health (students.vcu.edu/health)
3 sources of VCU student health data: THE WELL
THE WELL
COBE
UCelebrate Survey 2017
National College Health Assessment 2016
Spit for Science, 2011 & 2012
95% 72% 83% of undergrads think it’s not okay to pressure someone to drink
of undergrads and grads had 0-4 drinks last time they socialized
News Flash!
O
P
of sophomores either never drink or drink fewer than 5 times a month
E
While opiates are a serious current national problem and can be devastating to those who do use, alcohol and marijuana are more likely to impact college students. According to Spit for Science, between 2011 and 2014,
95%
of incoming freshmen did not report using opiates for nonmedical reasons in their lifetime.
4 main reasons for substance use, +1: Research shows people use to feel good, to feel better, to do better, and/or to belong. Why does that matter? It can impact both starting and the ability to stop. If using to belong, know that most students actually don’t use as much as you might think. If using to feel better, say, to treat social anxiety or numb past trauma, that type of use can be especially hard to stop. We're here to help.
What’s the +1? The environment. People use what’s cheap and easily available — hence the topic of Dreamland. This also applies to other substances like alcohol. A drink of alcohol is actually cheaper than a drink of water in many places. We hope communities continue to discuss these issues.
N
Disability Support Services (DSS) is now called Student Accessibility and Educational Opportunity (SAEO). They provide expanded equal access and support for students with disabilities. Want info? Attend an open house Sat. 9/6, drop by University Student Commons Rm. 102, or visit saeo.vcu.edu.
Champions of Wellness This fall, be well and win prizes! Check the VCU Insider within the VCU RAM Guide app for events going on from Aug. 28 through Oct. 6. Do it individually or with friends!
You can still Spit for Science! Freshmen 18+ can still participate in a study of how genetic and environmental factors contribute to substance use and emotional health. How? Complete the online survey emailed to your VCU account. Pick up your $10 payment and t-shirt at the Franklin Street Gym, B43, M-F, 12:30-4:30PM. While there, you can provide a DNA (saliva) sample for another $10. Learn more: spit4science.vcu.edu. COBE brings S4S research to the public. cobe.vcu.edu VCU COBE
ALIVE Mental Health Fair is Sep. 25, 10:30a.m.-2:30p.m. on Commons Plaza. Come for info, art activities, and prizes! (Rain location: Commons Ballroom)
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
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Student Affairs Special Edition The Division of Student Affairs has 14 units that empower you to succeed! Dean of Students Office
What do students think of us? “They are such a reliable resource for VCU students to get involved, engaged, and inspired to reach their goals.” – Isaiah, junior We are a diverse team of professionals dedicated to supporting the whole student in their life outside the classroom. We provide the knowledge, resources, spaces and fun to make your VCU experience safe, healthy, successful and unforgettable.
Advocates for students. They help students a path toward success, overcome barriers and ensure the proper support services are being utilized.
Office of Multicultural Student Affairs Cultural appreciation, programs and dialogue. They host discussion groups, month-long heritage celebrations and ceremonies.
Sitterding House and Hunton Student Center
University Student Commons Room 215
Recreational Sports
Residential Life & Housing
Civility, respect and academic success for all. They administer the Code of Conduct, the VCU Honor System, and other related policies.
Physical activity. They offer a variety of informal and programmed recreational activities including free group exercise classes, outdoor adventure trips, intramural sports and clubs.
Safe and inclusive places to live. They provide wellmaintained , to build communities focused on empowering residents in their academic excellence, citizenship and personal growth.
Student Accessibility and Educational Opportunity
809 W. Broad St. 2nd Floor
Cary Street Gym and Larrick Student Center
Cary & Belvidere Residential College, 301 W. Cary St.
University Student Commons Room 102
Student Media Center
Technology Support Services
University Counseling Services
University Student Health Services
Tech support. Any enrolled student can seek technical support and services, at no , through the ResNet Help Desk on location, or by submitting a ticket at servicedesk.vcu.edu.
to your needs. They foster an environment of student growth, development, and psychological wellbeing through evaluations, consultations and trainings.
Keeping you healthy. They aren’t just where you go when you’re sick but a place to go to learn more about your own health and get cheap over the counter .
University Student Commons Room 238 1000 E. Marshall St.
1300 W. Broad St. 1000 E. Marshall St.
VCU Career Services
VCU LEAD
Preparing you for the next Through career fairs, one-on-one advising, and workshops, they will help you connect to internships and jobs related to your career goals. Your job is to visit them.
Developing leaders. Through courses, plunges, projects, speakers, and , this two-year Living-Learning Program, focuses on cultivating innovative leaders who transform lives and impact communities. You should apply, like, now!
University Student Commons Room 143
Grace & Broad Residence Center 1
Office of Student Conduct & Academic Integrity
Connect, enrich and explore. They host a variety of student organizations specializing in independent news, TV, , literary publications and print media, open to all majors.
817 W. Broad St.
809 W. Broad St.
University Student Commons & Activities
The Wellness Resource Center
Getting involved. VCU Welcome Week, Student Leadership and Involvement Center, Fraternity and Sorority Life, MCV Campus Programs, Activities Programming Board, SGA, and student organizations.
Promoting wellness. They go (pun intended) into 1,300 bathrooms with health education and VCU resources and statistics. You can confidential sexual assault advocates here. Spread the word about the new Rams in Recovery Clubhouse on our first floor!
University Student Commons, Hunton Student Center and Larrick Student Center
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
815 S. Cathedral Pl.
Providing equal access. They are the go-to place on campus for support and tips to help students with disabilities succeed inside the .
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101 : Alcohol 101:
Situational Tolerance
Confused? Google "Pavlov's dogs."
Pavlov and his drooling dogs can teach us a lot about alcohol cravings, tolerance, and overdose.
Eventually, the nervous system learns to anticipate alcohol and can speed up the body to compensate even before drinking starts. This makes it harder to get the same buzz. This is called situational tolerance.
Because of this, drinking the usual amount of alcohol in an unusual environment increases overdose risk. If you go on spring break, travel abroad, move from home to college, or have a different drink, your cues are gone. The body can't anticipate alcohol and fails to compensate. Knowing this, a drinker can take it slow or consume less in the hope of avoiding overdose (or at least embarrassing pics and random tattoos — did you know MOM upside down spells WOW?!).
What's in a cup?
12oz beer
5oz wine 1.5 oz liquor
Each of the s one s tandar e is d drin k!
If every weekend we expose ourselves to the same drink, taste, faces, and places, our body begins to associate these cues, or "triggers," with alcohol's sedative effect.
HOW MANY DRINKS ARE SAFE FOR ME?
? ?
(To learn more, visit rethinkingdrinking. niaaa.nih.gov.)
ZERO DRINKS
If you're driving, pregnant, in recovery, take multiple meds, or have liver disease.
FOR REGULAR DRINKERS
For some drinkers, the body's expectation for alcohol becomes a need or a craving. This can occur for any drug. Smokers know well what makes them crave nicotine. Once recognized, triggers can be avoided or altered. Worried? Need strategies? Have questions? Our staff loves to chat with students about all things alcohol and other drug related. Email thewell@vcu.edu and/or take a free online quiz on your use at thewell.vcu.edu/alcohol-drugs.
At 2+ per day breast cancer risk goes up. At 3+ per day blood pressure goes up.
FOR OCCASIONAL DRINKERS
More than 3 increases risk of accidents, injuries, and illnesses including addiction. Comic by Malik Radford
At 3+ per day blood pressure goes up and at 4+ per day risk of liver disease increases.
More than 4 increases risk of accidents, injuries, and illnesses including addiction.
Trans & non-binary folks: These are rough guidelines and body weight matters more than sex or gender. That said: if you aren't on hormones, use the guideline that fits the sex you were assigned at birth. More data is needed on hormones and alcohol use, liver function, and tolerance. Use caution and listen to your body.
Most Rams who drink stay safer by eating before/during drinking.*
How often do Rams drink?† 31%
29%
23% 1
TIME PER 2-4 MONTH TIMES OR PER NEVER LESS MONTH
15% 2-3 TIMES PER WEEK
4+ TIMES PER WEEK
2%
†S4S Spring follow-up, sophomores (2011-13 cohorts); n=3631
How many drinks did Rams have the last time they partied or socialized?* TO MY YOUNGER SELF, Make friends who support you and keep you on the right path. It sounds cheesy, but I could not have made it where I am now without the amazing people I connected with here at VCU. Freshman year can be so stressful and it helps to have good friends to lean on.
Love, Leighanne (Sophomore)
65%
62%
of female Rams had 0-3 drinks (within low-risk guidelines)
of male Rams had 0-4 drinks (within low-risk guidelines)
*The Well's Health Survey, Spring 2016, n=856 (freshman-senior, n=634)
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
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101 : Time in a Bottle Alcohol 101: Take Your Time! We've all heard myths about hangover cures. A cold shower, a cup of coffee, or a heavy meal may make a drunk (or hung over) person feel more alert, but it has no impact on blood alcohol content (BAC). Many people who wake up hung over don't realize that it's very likely they are not sober yet. Here's one reason why:
If they party, most Rams who choose to drink keep their BAC below 0.08.* The Well's Health Survey, Spring 2016, n=856
To My Younger Self, Know your limits, and tell someone if you don't feel well. Your safety and well-being are more important than worrying about getting into trouble.
As your BAC lowers from its highest point, your body isn't feeling the same potentially pleasant effects as before — so you might not recognize this different feeling as intoxication, even though there is still alcohol in your system. This is especially important for people who drive, given the low BAC threshold for drivers under 21 (0.02). No one wants a DUI on the way home!
Choose your own adventure!
1
Go to bed with a "buzz" (BAC between 0.05 and 0.07) and seven or eight hours later, you will probably be alert.
to bed with a BAC 2 Go of 0.150 and you will not actually sober up until 10 hours later.
Love, Iris (Senior)
Time 3 a.m.
Activity Stop drinking. Go to bed.
BAC 0.150
4 a.m. 5 a.m.
Awake, woozy, unsettled. Finally asleep, tossing and turning.
0.135 0.120
6 a.m.
Wake up with a headache. Still impaired.
0.105
7 a.m. 8 a.m.
Drive to class. Risk of DUI. First class. Trouble concentrating.
0.090 0.075
9 a.m.
Breakfast at Shafer. Not hungry, cottonmouth.
0.060
10 a.m. 11 a.m. Noon 1 p.m.
Next class. Trouble focusing. Drive home. If under 21, still at risk for DUI. Head clearing. Sober, but exhausted.
0.045 0.030 0.015 0.000
Time to Learn Pathways to Choices is an online alcohol and drug education class available to all students. A shorter online Alcohol & Drug Self-Assessment is also available for free. It finds your peak and typical BAC, as well as how your drinking compares with other VCU students. Find both at thewell.vcu.edu/alcohol-drugs.
Spit for Science asked students:
I sometimes limit my drinking or don't drink at all because...
Fall freshmen 2011-2013 cohorts n= 5,400
Respondents checked all that applied. Numbers represent % who said the reason was "very important." Questions? Email spit4science@vcu.edu.
52.7%
Our free wallets contain a BAC chart! Grab one from The Well to estimate your BAC on the go.
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
38.1% 23.5% 22.4% 13.0% 10.8%
It’s not healthy to drink too much. I don’t want to disappoint my parents. I’m afraid I might get addicted. I was brought up not to drink. It makes me feel bad emotionally. I’m concerned about how much I’ve been drinking.
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Welcome to #VeryCaringU!
This is our first MCV Campus edition of The Stall Seat Journal, VCU’s #1 toilet paper! Got an idea for next edition? Email thewell@vcu.edu.
Caring in the Classroom
When Caring Fails
Many believe using “tough love” is necessary for someone to learn. Truth is, people learn best when they feel calm and respected, and are rewarded for successes instead of punished for failures. One study, published in the Journal of Neuroscience in 2009, showed that punishment had no effect on subjects’ procedural (unconscious) learning, while reward improved it.* The most effective mentors teach with kind encouragement! *Wächter et al., Differential Effect of Reward and Punishment on Procedural Learning
LIFE ON MCV CAMPUS (THE ETERNAL QUESTION)
“Is that formaldehyde?”
?
Rams in Recovery
LIFE ON MCV CAMPUS (IT’S NOT QUITE BIRDWATCHING)
New All-Recovery Meeting! Mondays at 12p.m. in Hunton 2nd Floor Conference Room. Email recovery@vcu.edu for info.
“Where is the crane today?”
— Keith Z. (in Sanger) Class of 2018
— Tyler C. Class of 2018
LIFE ON MCV CAMPUS (WHY DO RAMS LOVE IT HERE?)
“Everyone is wearing color coded pajamas so I can find my classmates at a glance!”
i
— Michele P. Class of 2018
Have another concern?
Are you worried about a fellow Ram, or just need help navigating resources? The Dean of Students Office is here for you! Located in Hunton Student Center. Visit students.vcu.edu/dos.
Get Connected: sga.vcu.edu
The SGA (Student Government Association) is actively working with the five schools on the MCV Campus to increase communication and collaboration among various student organizations and departments. They aim to improve the student experience and ensure graduate and professional students are aware of the professional and social opportunities on campus.
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
Student mistreatment can include (but isn’t limited to) discrimination or harassment based on personal attributes, humiliation, psychological or physical punishment, and altering of grades in a punitive manner. Mistreatment disrupts the spirit of learning and creates a breach in trust between teacher and learner.
What can you do? 1. Care for yourself first. You’re worth it. If you’re
upset, you can seek support before attempting to tackle the problem. University Counseling Services has an office in the VMI Building. For more info, visit students.vcu.edu/counseling.
your options. You can report 2. Consider mistreatment (anonymously or not) to the Office
of Student Experience at healthsciences.vcu.edu/ student-experience/student-advocate.
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1
The Golden Rule Ten Ways Rams Can Lend a Helping Hoof Help Someone Listen, believe and support the person who says they are struggling with mental health, substances, or sexual or dating violence. Trust that their feelings are valid. Give kind words, like "I'm here for you," or "I'd like to help." Saying something is better than saying nothing. Refer to resources. Encourage your friend to seek help. University Counseling Services, Student Health, and The Well are here for you!
2
Prevent the Flu
Get a free flu shot at Student Health during walk-in immunization hours (visit students.vcu.edu/health) or at Cabell Library Nov. 15, 10:30 a.m.-2:30 p.m. Wash hands often with soap and water. Avoid touching eyes, nose, and mouth. Clean germy surfaces and objects. If sick, avoid others whenever possible. For more info visit cdc.gov/flu.
3
Know Your Status
Get tested for STIs annually! Check the web portal at students.vcu.edu/health. Free HIV Testing Oct. 11 and Nov. 30, 11 a.m.-3 p.m. in University Student Commons Virginia Rooms.
TO MY YOUNGER SELF,
"Don't wait for change — act today and keep a vision for tomorrow. Get involved with a student org that works for positive change in the community. Can't find the right fit? Eight Rams with a similar vision can start their own. Last year my friends and I did just that. We founded The Sweeterman Society and it has been an absolute pleasure to see how we've grown!"
9
Love, Victor (Senior)
Be a Caring Friend!
I DON'T ALWAYS DRINK...
Talk to SGA
VCU Student Government Association addresses student concerns with the help of departments across VCU. To ensure students can learn happily and healthily, they need feedback! Email sga@vcu.edu or visit the office — University Student Commons, 1st floor or Hunton Student Center, 3rd floor.
4
5
Assist in a Crisis
In doubt? Call (804) 828-1234 or 911. When someone could need help, it’s better to be wrong. Know the signs of overdose.Y • Puking while passed out • Unresponsive to stimulation (shaking) • Breathing (slow, shallow, or none) • Skin (blue, cold or clammy) Get the LiveSafe app. You can connect with first responders immediately, or text an anonymous tip to VCU Police. You can even keep friends safe by watching them walk home. Ygordiescall.org
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
7
6
Have a #VeryCaringU shirt? Wear it the first Wednesday of every month for Wellness Wednesdays!
RamsConnect
Visit vcu.collegiatelink.net to connect to an org. Involved Rams are more likely to stay in school! 87% of Rams involved in 3 or more student orgs stick around compared to an overall rate of 78%†.
8
† Quest innovation fund award (Adkins and Dick, 2016)
Tell Your Story
Use your story to inspire other Rams. What's something caring you've done, or that someone else did for you? Tell us on Facebook or Twitter with #VeryCaringU.
*The Well's UCelebrate Survey, Spring 2017 (n=669) • Comic by Malik Radford
BUT WHEN I DO, What do you guys have against Taylor Swift?! You'll thank us tomorrow.
Buddy, you can't even sing sober.
IT'S WITH FRIENDS WHO HAVE MY BACK.
95% of Rams who drink watch out for their friends' safety.*
10
Speak Up
CORNER
October is Domestic Violence Awareness Month. Caring means saying or doing something when you witness coercive or abusive behaviors. Trust your gut — we know when something feels good and when it doesn't!
Freshmen 18+ A friendly reminder! Don’t forget to take your Spit for Science survey. The survey is optional and all data are confidential. Learn more: spit4science.vcu.edu
Some red flags include:
Need to pick up your payment/ T-shirt? Come to the Franklin Street Gym, B43, M-F, 12:304:30 p.m. now until October 31st!
• Disregarding feelings or boundaries • Hurtful or belittling comments • Pressuring someone to be sexual • Gaslighting (leading someone to question their own sense of reality)
S4S is a project of COBE. cobe.vcu.edu VCU COBE
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An Attitude of Gratitude Giving thanks each day keeps the doctor away!
Glass Half Full
You've Got Mail!
In one study, researchers Emmons & McCullough assigned their subjects to three groups:
Another researcher, Dr. M. Seligman, tested the impact of writing about positive memories. Assigned to write and personally deliver a letter of gratitude to someone they had never properly thanked for their kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other activity, with benefits lasting a month.
• One group wrote about things they were grateful for that had happened that week. • Another wrote about irritating things. • A third wrote about events in general (no positive or negative emphasis). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
We know that finances are a source of stress for many students. In the face of hardship, gratitude can reduce negative emotions, and help provide the energy to find solutions to a problem. The VCU Money Spot provides FREE peer-to-peer financial counseling for students regarding financial aid, student loans, budgeting, credit and more. (Note: They do not help with investments or small businesses.) All peer to peer meetings are strictly confidential and there is always a supervisor in the office should the Money Coaches not be able to answer a question.
health.harvard.edu/newsletter_article/in-praise-of-gratitude
Make an appointment with a money coach! Stop by Hibbs Hall Room 211, email themoneyspot@vcu.edu or call (804) 827-0174.
ncbi.nlm.nih.gov/pubmed/12585811
21 Happy Days! 1. Write three new things you're grateful for.
Try this 5-step each day for 21 days and see if you end up happier! Overwhelmed? Just pick one item.
2. one good thing that happened today. one thank you note (or text). 3. SendExercise for thirty minutes. 4. 5. Meditate for ten minutes. Write
Adapted from ted.com/talks/shawn_achor_the_happy_secret_to_better_work
VCU students say they're grateful for their drivers. I DON'T ALWAYS DRINK...
MY PAL RANDI IS NEVER FAR AWAY
92% of Rams who drink arrange to get home safely.
*
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
The Campus Climate Survey on Sexual Violence and Bystander Intervention starts this month. Randomly selected students will receive an email in their VCU accounts. Participate for a chance to win free parking or a $100 Amazon gift card. Questions? Email Dr. Abigail Conley ahconley@vcu.edu. To learn about Title IX, go to equity.vcu.edu/titleix.
CORNER
Check out COBE’s 3-credit class, The Science of Happiness! Each week introduces a new topic related to health, happiness and wellbeing — including the benefits of gratitude. You'll learn how to increase your happiness and apply Spit for Science findings to your life as a student. Interested? Register for UNIV 391-004 (CRN 36511). For info, email walshmj2@vcu.edu.
BUT WHEN I DO, *The Well's UCelebrate Survey, Spring 2017 (n=669)
Your Voice Counts!
cobe.vcu.edu
VCU COBE
THE STALL SEAT JOURNAL .
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CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2017
The 101 101 Series Serie s Stall Hopper's Delight
Hop to different stalls to read the 101 series on alcohol, relationships, and sex. Freshmen Rams in residence halls got them this fall, but you can read them all winter break. Find one you love? Drop by The Well next month and ask for your very own copy.
What's a Pavlov?
How am I supposed to do #MindfulFinals when this is my happy place?
I wonder if the red cup people did that on purpose?
#MindfulFinals Pregnancy is definitely not part of my academic plan!
During finals, give your fellow Rams the gift of calm. Share pics of you meditating, relaxing, or chillin' in your happy place to Instagram or Twitter on the #MindfulFinals tag.
Mindful Events Dec. 4-8, drop by the #MindfulFinals table on the 2nd floor of Cabell Library, or visit thewell.vcu.edu/ healthy-living/mindfulness for a calendar of relaxing events happening around campus and to learn ways to manage stress!
Mindful Curiosity What's one way to tame stress, break habits, or form new ones? Get curious. Tuning in to what’s happening in your body helps recognize stress signals. Noticing and allowing sensations to pass on their own without trying to distract ourselves from feeling them helps us train our brains to stay focused in each moment. Great for finals or holiday-related stress! From mindful.org/train-brain-tame-holiday-stress-anxiety
How to Raise Your Parents You might leave for break like, "Great! Back to nonstop questions about my grades and my friends and how much fiber I ate." Here are some tips for a better holiday: • Relatives are like golden retrievers. They haven't seen you in months and want nothing more than to lick your face/ask constant questions about school. You're basically the most important thing in their life, so maybe throw them a bone! • Take a deep breath. It's easy to retrace old paths of communication. A mindful moment to plan the next sentence can help us respond like we're 18 instead of 8. • Instead of criticizing, set real boundaries with empathy. "Why are you so obsessed with oatmeal?!" becomes, "I know my fiber intake is important to you, but it's my job to take care of that stuff. Let's talk about something else." • It's OK to get away for a bit if you feel fatigued or your boundaries aren't being respected. Try this: "I'm heading to the store to grab some fiber supplements!" • Real talk: Not everyone has a supportive family, or even a family at all. In this case, planning ahead can help. Find a friend (or five) to contact for support. Do whatever you need to take care of you — self-care is a requirement, not a luxury.
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
CORNER Looking for a New Year's resolution? Try the gym! Spit for Science data show that Rams who use recreational sports facilities in their first year of college have a lower dropout rate than those who don't. More frequent use is associated with greater benefits. Source: Quest Innovation Fund Award (Adkins & Dick, 2016). n = 9,890.
COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE
THE STALL SEAT JOURNAL .
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Sex 101 101
The Down Low on the Down Below! It's About Choices
Yes/No/Maybe
Who to date, whether to date, what you're into, how far to go - or not. Relationships work best when decisions are based on what is important to you and your partner(s) and not based on cultural myths about college relationships.
Healthy sex means being free to say "Oh yeah, I love it when you do THAT," and "No, I'm not feeling that," too. Consent, communication and respect of boundaries are the foundation of healthy sex in relationships both brief and long term.
Campus-wide research at VCU shows that most undergraduate students (74%) have 0-1 sex partners per year. If you choose abstinence, realize that plenty of other VCU students also make that choice and for a variety of valid reasons. Humans are diverse and only you know what is right for you.
Not sure where to start? Try Googling a "Yes/No/Maybe" list and filling it out alone or with your partner(s).
Contraception Pregnancy may not be part of your academic plan. If you choose to be sexually active, Student Health Services has info on pregnancy prevention and a wide variety of contraceptive options. You don't even need a medical exam! Just go to the Student Health web portal (students.vcu.edu/health) to make an appointment. Most visits are free. Got insurance? Many plans cover birth control for free. Student Health Services can provide a prescription. No insurance? You can still get pills at the Student Health Pharmacy for $15/month, emergency contraception for $25, and condoms 6 for $2.
Feeling kinky? Clarify dominant/ submissive roles and safe words ahead of time (unlike in "50 Shades of Gray" which contains abuse).
To My Younger Self, Do what feels right for you, but make sure that's okay with your partner(s). —Kiana, Junior
Contraception is more than pills and condoms, so check out bedsider.org for more great info. Oh and remember, you don't have to be sexually active to use birth control. If you have an unhappy uterus (cramps, heavy bleeding and/or pain) the pill can greatly reduce those issues.
For mouth-to-anal or mouth-to-vaginal sex
Unroll
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
All students can get tested at Student Health Services. Use the online portal at students.vcu.edu/health to schedule an appointment and get your results. It's $15 for a chlamydia/ gonorrhea urine test and $15 for an HIV/syphilis blood test. Check The Well's website for the free HIV test days each year. Richmond City Health Department also has free testing for HIV, syphilis, gonorrhea, and chlamydia. Walk in hours are Tuesday from 5-6:30 p.m at 400 E. Cary St.
There are many myths surrounding sexually transmitted infections (STIs). If you have one, it doesn't mean your sex life is over. Get an accurate diagnosis and learn the facts. Talk to someone at Student Health Services for more info.
Do
Verbally check in ("Is this ok?" "Do you like that?")
Turn a Condom into a Dental Dam!
Stop by The Well for a fre condom, e dental da m, or lub e!
Know Your Status
Look for nonverbal cues. Does a partner seem checked out or disinterested? Check in. Agree on boundaries, roles and safe words.
Don't Don' t
Assume a "Yes" is an all-access pass to your partner(s), present and future. Push previously agreed boundaries. Continue pursuing or coercing after a "No."
THE STALL SEAT JOURNAL .
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R e la t io n s h i p s 1 01 Relationships 101 Be Your Own Scientist!
Friends! Partners! Self!
Talk it Out!
College is a time to experiment and grow. You can explore majors, ideas, hairstyles, friends, partners, musical genres — even sexual orientation and gender expression. These things are often fluid, so be kind and patient with yourself. We invite you to be who you are!
Mutual communication is about... talking! It's important to ask permission and set boundaries in all relationships. Examples: • “Hey, is it OK if I eat one of your snacks?” • “Would you be cool if we went to the movies instead of…?” • “Are you okay if we only kiss? I’m not trying to have sex tonight.” • “So… can we talk about what it looks like when you have your boo over in our room but I want to study there?”
Self Care = Self Preservation What does self care look like for you? Here are a few free or low cost ideas: • Check out Mindful Mondays at The Well every Monday at noon! • Listen to music
“I’m into you, and I’m wondering what you’d like to do tonight.”
• Take a nap • Watch your favorite movie, even if it’s for the 100th time • Take up something creative like painting, drawing, knitting, writing, etc. • Snuggle with pet(s) or human(s)! • Call or text someone you haven’t talked to in a while • Go to the Virginia Museum of Fine Arts (Admission is free and student memberships are $10 per year!) • Step outside, even if it’s just to breathe in fresh air for a moment
Help! What do I e do if I experienc sexual assault, dating violence, stalking, or hatee? motivated violenc On Campus Resources (Confidential) The Well has advocates during business hours for walk-ins and appointments to provide support and info. Email myoptions@vcu.edu for an appointment.
Respect is for Everyone
TO MY YOUNGER SELF, Surround yourself with people who allow you to stay true to yourself. There are so many folks on campus, but those who support the decisions you make or offer alternate options while keeping your well-being in mind are the ones who will stick around forever.
Love, Celia (Sophomore)
Not Anymore is due Fri. 9/22. Finish on time to be eligible to win an Apple Watch, Roku, or Google Home Speaker System!
VCU supports a culture of inclusion, and respects anyone's right to use the facility corresponding with their gender identity, in accordance with university policy and federal and state law. Find VCU’s gender-neutral bathroom map at students.vcu.edu/gib-map. Become a better friend! Get “OMSA Guide” on the Ram Guide App to learn about the Allyship Series, Humpday Dialogue Series, and more!
(Confidential)
24/7 LGBTQ Partner Abuse & Sexual Assault Hotline: (866) 356-6998 24/7 Greater Richmond Regional Hotline: (804) 612-6126
To make a report
(May result in an investigation) Equity & Access Services' Title IX team responds to reports of prohibited conduct under VCU’s Sexual Misconduct Policy.
University Student Health Services (USHS) can provide emergency contraception, exams, and other services.
VCU Police are trained to respond to sexual violence and have staff who can assist folks who have experienced it.
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
We show respect by asking for and addressing folks with the pronouns and name of their choosing. You may have seen this sign.
Off Campus Resources
University Counseling Services (UCS) has counselors available to help with a variety of mental and emotional health concerns.
The Well
• “I’m down with going down, as long as we use a dental dam!”
HOW DO I H ELP A FRIEN D? • Liste n without ju dgment or questions
• Believe w
hat they ar e saying decide nex t steps • Express s upport and allow them time and sp ace to heal at their own pace • Know the resources on campus • Let them
THE STALL SEAT JOURNAL .
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Tracking
Dude, how many have you had?
the
Herd
Ha! I've been drinking water for the past two hours!
WHAT DO RAMS REALLY DO?
(
)
Research by The Well and Spit for Science shows most Rams drink less than you think.* * The Well's Health Survey, Spring 2016, n=856
NOT ALL RAMS CHOOSE TO DRINK, BUT WHEN THEY DO... MOST DRINK
MOST HAVE
98% 0- 5 0- 4
DAYS PER
MONTH
*
DRINKS PER
SITTING
*
WE DON'T ALWAY DRINK, BUT WHEN WE DO...
DO AT LEAST
ONE THING
TO STAY SAFER* LIKE
WE KEEP THE HERD TOGETHER.
• ARRANGING FOR A SAFE RIDE HOME • EATING BEFORE/DURING DRINKING
Hey, Jack is by the pizza shop.
• KEEPING TRACK OF # OF DRINKS • STICKING WITH THE SAME FRIENDS Let's go grab him.
Comic by Malik Radford
HOSTING AN EVENT? To serve alcohol at any event on campus, faculty, staff and students must abide by the VCU Alcohol and Other Drugs Policy and fill out an Alcohol Authorization form at scheduling.vcu.edu/faq. To hold an event on campus, request a space at go.vcu.edu/ems. Questions? Contact USC&A Event Services at uscaevent@vcu.edu or (804) 828-9502. BROUGHT TO YOU BY
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
90%
OF RAMS READ SOME OR ALL OF THE STALL SEAT JOURNAL*
CORNER How does bathroom reading affect student drinking? Researchers at COBE and The Well found this path:† Reading The Stall Seat Journal
4 WAYS TO STAY WELL THIS SPRING:
Accurate perception of other students' drinking
• TRY A TABLE MASSAGE AT THE GYM portal.recsports.vcu.edu
Lower alcohol consumption
• FIND A NEW STUDENT ORG TO JOIN vcu.campuslabs.com/engage • WALK IN FOR A FLU SHOT health.students.vcu.edu/immunizations • VISIT OUR SITE FOR WELLNESS TIPS thewell.vcu.edu
Fewer blackouts †
4 years of Spit for Science surveys (n = 4,172). Visit The Well to see the academic paper.
COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE
THE STALL SEAT JOURNAL . CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
Most Rams Unique & beautiful! Remember that self ly al on 73%* of Rams (80%)* pers love is a personal of e ns se a feel picked Diverse as journey that takes U. VC at the word that best belonging time and effort. describes VCU! You can do it! If you're having negative thoughts, ask yourself, "Is this thought true or helpful?"
You're worth it. You're worth it. You're worth it. Repeat a helpful phrase till it sticks. (Or put it on a sticky note!)
Practice letting go. When you acknowldge that your thoughts aren't you, they have less power over you!
Having trouble with self love? Visit counseling.vcu.edu to learn how to make an appointment with University Counseling Services.
TAKE THE NCHA!
Now is your chance to win 1 of 30 Amazon gift cards worth $100 each or 1 of 50 #VeryCaringU T-shirts. The Wellness Resource Center is conducting the National College Health Assessment online survey beginning Feb. 15. Selected students will receive an e-mail to their VCU accounts with their personal access code. All who complete this confidential survey will have a chance to win one of 80 prizes! Contact trsaunders@vcu.edu for info.
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
FOLLOW-UP WITH SPIT FOR SCIENCE! Spit for Science is a longitudinal study of how genetic and environmental factors contribute to substance use and emotional health. Past participants: Earn another $10 by completing a follow-up survey! Freshmen 18+: If you didn’t participate last Fall, you can now! Complete the new survey emailed to your VCU account for $10. Provide DNA (saliva) sample for another $10. Payment/Tshirt Pickup: Franklin Street Gym, B43, M-F, Feb. 19- March 2, noon-4 p.m.
If holder is damaged or loose, please call The Well at 828-9355.
These lyric s are from The Well's music vide self o by VCU s tudent Ma care Richardso lcolm n. Keep an eye out fo this mont r it later h on our s ocial med ia!
LOVE YOUR BODY!
• If you're sexually active, stop by The Well for a free condom/dental dam. Get a free HIV test this semester in Student Commons on 2/14 or 3/13. • Give yourself the gift of sleep. Most adults need 7-9 hours per night. • Prevent spread of the flu by getting vaccinated. (There's still time!) Always wash your hands, and put your germs in jail by coughing or sneezing into your elbow. Stay home if you're sick!
CORNER When first-semester freshmen were asked how much their weight influenced how they thought of themselves as a person, 60% said not at all or only slightly.† Non-judgement begins with ourselves! Year 1 Fall surveys; 2011† (n = 5957: S4S 2013 cohorts)
COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE
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CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
How human are we? Less than half.
We’re made of roughly 30 trillion human cells and 30-50 trillion microbes, including bacteria, fungi and viruses. We usually focus on the nasty ones, but we can’t live without the healthy ones. Microbes thrive throughout the body and are especially plentiful in the gut. (They also make for happy vaginas!) Thank your intestinal rainforest critters for: • Creating nutrients, like B12 and Vitamin K. • Aiding digestion and absorption of food. • Protecting against infection — 70% of your immune system is in your gut, where microbes aid the formation of antibodyproducing cells.
The Brain in Your Gut Serotonin is a chemical that helps you feel happy. Gut bacteria can supply more than 90%* of the body’s serotonin, and the gut is sometimes referred to as the “second brain.” Microbe health affects mental health, and taking care of your mental health improves your microbes.
Befriend Your Bacteria
• Regulating weight and metabolism. • Preventing allergies, intestinal disease, diabetes, skin problems, nutritional deficiencies, autoimmune disease, cancer, depression, and more.
Booze & Bacteria
Eat more fruits, veggies and whole grains. We evolved to eat these things.
Alcohol decreases the quantity and diversity of beneficial gut flora. This can lead to an overgrowth of other bacteria, which might put you at risk for infection and liver disease. Drink moderately if at all and eat before and during drinking.
Eat more fermented food, like yogurt (froyo counts!) and kefir. There are soy and coconut yogurts for those who don’t do dairy, as well as kimchi, kombucha, pickles, miso and tempeh. Consider probiotics. Think of these as “bacteria supplements", which can help treat and prevent illnesses, like antibiotic-associated diarrhea. Probiotics differ in type and strength. If you have a milk allergy, a compromised immune system or artificial heart valves, talk to your doctor first. More on what to look for at consumershealthreport.com.
Speak Up About Problems For chronic abdominal pain, diarrhea, constipation, blood or mucus in your stools, see a health care provider. Don’t be embarrassed — they love to talk about poo!
Exercise. It fights gut inflammation! Check out recsports.vcu.edu for group exercise classes, intramurals, outdoor adventures and more.
Antibiotic Resistance Excessive antibiotics don’t just mess up the gut. They also make diseases harder to treat, as bacteria evolve to resist more and more medications. Help save the world from this life-threatening public health issue by taking antibiotics only when necessary, and exactly as prescribed. Avoid antibacterial soaps and sanitizer, and opt for good hand-washing.
Avoid unnecessary antibiotics. It takes months to years to regain the quantity and diversity of good bacteria killed by antibiotics. Remember that antibiotics don’t treat viruses (cold and flu are viruses). Reduce stress. Mindfulness can help! Free mindfulness sessions at The Well at noon on Mondays and Thursdays. Eat less animal protein and processed food. Both may alter gut flora and contribute to inflammation. Avoid or reduce smoking. Carbon monoxide reduces the flow of oxygen to gut cells and microbes. Email quit@ vcu.edu for non-judgmental support!
Take a Dump, Save a Life!
Stall Hop to See Other Designs!
Fecal transplants from healthy donors are being used to cure patients with antibiotic-resistant Clostridium difficile, a dangerous type of infectious diarrhea.
COAR 341 Scientific Illustration class project, student designers: Tyler Rosenberg, Katie Sayers, Hope Ty, Elissa Wentt. All sources for this issue at go.vcu.edu/stallseat.
Join the NEDA Walk! Walk for eating disorder recovery this spring. Enjoy music, snacks, speeches and fellowship in Student Commons Plaza on April 7 from 9 a.m.-11 a.m. Register at nedawalk.org/richmond2018.
If holder is damaged or loose, please call The Well at 828-9355.
CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
HOW HUMAN ARE WE? LESS THAN HALF! We’re made of roughly 30 trillion human cells and 30-50 trillion microbes, including bacteria, fungi and viruses. We usually focus on the nasty ones, but we can’t live without the healthy ones. Microbes thrive throughout the body and are especially plentiful in the gut. (They also make for happy vaginas!)
THANK YOUR INTESTINAL RAINFOREST CRITTERS FOR: • Creating nutrients, like B12 and Vitamin K. • Aiding digestion and absorption of food. • Protecting against infection — 70% of your immune system is in your gut, where microbes aid the formation of antibody-producing cells.
BEFRIEND YOUR BACTERIA
• Regulating weight and metabolism.
Eat more fruits, veggies and whole grains. We evolved to eat these things.
• Preventing allergies, intestinal disease, diabetes, skin problems, nutritional deficiencies, autoimmune disease, cancer, depression, and more.
Eat less animal protein and processed food. Both may alter gut flora and contribute to inflammation.
IT’S A GUT FEELING
Eat more fermented food, like yogurt (froyo counts!) and kefir. There are soy and coconut yogurts for those who don’t do dairy, as well as kimchi, kombucha, pickles, miso, and tempeh.
Serotonin is a chemical that helps you feel happy. Gut bacteria can supply more than 90%* of the body’s serotonin, and the gut is sometimes referred to as the “second brain.” Microbe health affects mental health, and taking care of your mental health improves your microbes.
Speak up if you have problems. For chronic abdominal pain, diarrhea, constipation, blood or mucus in your stools, see a health care provider. Don’t be embarrassed — they love to talk about poop! Consider probiotics. Think of these as “bacteria supplements.” Certain probiotics can help treat and prevent specific illnesses, like antibiotic-associated diarrhea. Probiotics differ in type and strength. If you have a milk allergy, a compromised immune system or artificial heart valves, talk to your doctor first. More on what to look for at consumershealthreport.com
Exercise. It fights gut inflammation! Check out recsports.vcu.edu for group exercise classes, intramurals, outdoor adventures and more.
Avoid or reduce smoking. Carbon monoxide reduces the flow of oxygen to gut cells and microbes. Email quit@vcu.edu for non-judgmental support! Reduce stress. Mindfulness can help! This semester, walk into The Well at noon on Mondays and Thursdays for free mindfulness sessions.
ANTIBIOTIC RESISTANCE Excessive antibiotics don’t just mess up the gut. They also make diseases harder to treat, as bacteria evolve to resist more and more medications. Help save the world from this life-threatening public health issue by taking antibiotics only when necessary, and exactly as prescribed. Avoid antibacterial soaps and sanitizers and opt for good hand-washing instead.
BOOZE & BACTERIA Alcohol decreases the quantity and diversity of beneficial gut flora. This can lead to an overgrowth of other bacteria, which might put you at risk for infection and liver disease. Drink moderately if at all and eat before and during drinking.
TAKE A DUMP, SAVE A LIFE! Fecal transplants from healthy donors are being used to cure patient with antibiotic-resistant Clostridium difficile, a dangerous type of infectious diarrhea.
Stall hop to see other designs. Sources for this issue at “go.vcu.edu/stallseat" Made by Meghan Bright, Rama Duwaji, Erin Forgit, and Uri Hamman
Register at cobe.vcu.edu/programs/cobe-town-hall
RESEARCH TO RECOVERY COBE Town Hall April 18-19. Join us for two days of talks on substance use and mental health in young people. Only $10 for students.
30
We’re made of roughly
trillion
If holder is damaged or loose, please call The Well at 828-9355.
human cells CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
Gut bacteria can supply more than 90% of the body’s serotonin
70% Thank your intestinal of your microbes for: immune system is Creating nutrients, like B12 in • your gut and Vitamin K. • Aiding digestion and absorption of food.
How Human Are We?
30 trillion
human cells
30-50
AND
We're made of roughly
Less than half.
trillion microbes including bacteria, fungi and viruses.
70%
of your immune system is in your gut
• Protecting against infection where microbes aid the formation of antibodyproducing cells. • Preventing allergies, intestinal disease, diabetes, skin problems, nutritional deficiencies, autoimmune disease, cancer, depression, and more.
We usually focus on the nasty ones, but we can’t live without the healthy ones. Microbes thrive throughout the body and are especially plentiful in the gut. (They also make for happy vaginas!)
• Reduce stress. Mindfulness can help! This semester, walk into The Well at 12pm on Mondays and Thursdays for free mindfulness sessions.
Eat less animal protein and processed food. Both may alter gut flora and contribute to inflammation.
• Eat more fermented food, like yogurt (froyo counts!) and kefir. There are soy and coconut yogurts for those who don’t do dairy, as well as kimchi, kombucha, pickles, miso and tempeh.
Eat more fruits, veggies and whole grains. We evolved to eat these things. Exercise. It fights gut inflammation! Check out recsports. vcu.edu for group-ex classes.
• Consider probiotics. These “bacteria supplements” can help treat and prevent specific illnesses, like antibioticassociated diarrhea. Probiotics differ in type and strength. If you have a milk allergy, a compromised immune system or artificial heart valves, talk to your doctor first. Check out more at consumershealthreport.com. • Avoid or reduce smoking. Carbon monoxide reduces oxygen to gut cells and microbes. Email quit@vcu.edu for non-judgmental support!
It’s a Gut Feeling
Gut bacteria can supply more than 90% of the body’s serotonin, a chemical that helps you feel happy.
Avoid unnecessary antibiotics. It takes months to years to regain the quantity and diversity of good bacteria killed by a course of antibiotics. Remember that antibiotics don’t treat viruses.
The gut is sometimes referred to as the “second brain.” Microbe health affects mental health, and taking care of your mental health improves your microbes.
Alcohol decreases the quantity and diversity of beneficial gut flora. This can lead to an overgrowth of other bacteria, which might put you at risk for infection and liver disease. Drink moderately and eat before and during drinking.
Fecal transplants from healthy donors are being used to cure patient with antibiotic-resistant Clostridium difficile, a dangerous type of infectious diarrhea.
• Speak up if you have problems. For chronic abdominal pain, diarrhea, constipation, blood or mucus in your stools, see a health care provider. Don’t worry — they love to talk about poo!
Follow-up with Spit for Science Spit for Science is a longitudinal study of how genetic and environmental factors contribute to substance use and emotional health. Past participants: Earn another $10 by completing a follow-up survey! Freshmen 18+: If you didn’t participate last Fall, you can now! Complete the new survey emailed to your VCU account for $10. Provide DNA (saliva) sample for another $10. Payment/T-shirt Pickup: Franklin Street Gym, B43, M-F, Feb. 19 - March 2, noon - 4 p.m.
• Stall hop to see other designs. COAR 341 Scientific Illustration class project student designers: Michelle Kwak, Catherine Labarca, Alisha Losinno, Peyton Peters. All sources for this edition at go.vcu.edu/stallseat.
THE STALL SEAT JOURNAL . CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
Tech Check!
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Get power from unplugging.
Does time spent online interfere with work or sleep? Do you get anxious if you don’t have your phone in your hand? Do you catch yourself mindlessly scrolling down your social media feed? Do you feel lonely, sad, frustrated or envious after reading social media posts? Do friends or family say your phone use interferes with togetherness? Check a lot of boxes? You’re not alone. Plenty of Rams are frustrated with the way social media, games and even wiki-walks capture their attention. Emotional distress in young people has increased, and research shows smartphones are likely a big contributor. Students challenged by new environments, classwork and relationships now have new online stressors to contend with, like: • Maintaining an online presence • Reading negative comments • Seeing everyone’s triumphs posted on social media (without their struggles)
How many differences can you spot between these two pictures? It’s not your fault! Apps and games are engineered to grab as much of your attention as they can — to be addictive. Basically, it’s you vs. a whole team of designers and marketers. Ironically, some tech industry employees are speaking out against addictive app design and limiting their own phone use.
Look Around, Not Down We can take back our time without giving up phones, which still provide information, communication and directions to the nearest campus building to catch the latest Stall Seat Journal. Here’s what helps us reduce screen use: 1. Rearrange the home screen. Prioritize apps that facilitate human contact, like messaging and phone or video calls. Turn off all other notifications if possible. Hide games and social media in a folder on another page to eliminate mindless use.
5. Non-judgmentally notice your feelings while using your phone. Is it what you want to be doing? Lots of people find they’re avoiding important tasks, and aren’t even having much fun.
2. Set a time to not use screens for anything but work or direct communication. Challenge friends to do the same. Or, take a phone-free walk! Being present outdoors improves stress relief, focus and creativity.
6. In-person interaction is one of the best ways to boost positive emotion. 35% of people who check phones “constantly” say they spend less time with friends and family because of it. Next time you’re texting a friend, try asking, “Hey, can we meet for dinner?”
3. Keep devices far away (and silenced) when you need to focus. In one study, subjects did worse on brain-powered tasks when their phones were next to them, despite being turned off.
7. Avoid screens an hour before bed. The light they emit and brainpower they demand isn’t very restful. Read a book, take a bath, listen to music, meditate or do something else relaxing!
4. Get the real picture. Apps like Moment and QualityTime track your phone time each day. Most people underestimate their use by 100%, so if you think you spend 2 hours a day, it’s likely closer to 4. (For computers, try RescueTime.)
8. Ask yourself what’s important. If you won an award, what would you want it to be for? List your values and goals, and ask if phone use helps or hurts them. Less time on screens can mean more to spend where it really counts.
Cartoon by Jordan Rockwell
CORNER Learn about mindfulness while enjoying a smoothie from Ellwood Thompson’s at COBE Connect. 12 p.m. on May 1 at the Institute for Contemporary Art. Students and staff are welcome! Join us April 17-19 for Research to Recovery: three days of fascinating talks on substance use and mental health in young people. Only $10 for students! Register at cobe.vcu.edu. COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE
i Sources at go.vcu.edu/stallseat Stall hop to catch another edition!
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
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THE STALL SEAT JOURNAL . CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
If holder is damaged or loose, please call The Well at 828-9355.
Supporting Survivors
Pick up a teal ribbon at The Well this month to show support for survivors of sexual assault.
SEXUAL ASSAULT
AWARENESS MONTH EVENTS
MON BREAKING THE SILENCE
2
A performance piece addressing sexual assault.
WHAT DO I SAY?
16
Survivors speak out about the violence committed against them. Survivors and allies take back the night from perpetrators. University Student Commons Richmond Salons, 7-9 p.m.
TUE
24
FEAR 2 FREEDOM Help assemble care kits for survivors of sexual assault, child abuse, intimate partner violence and sex trafficking who visit our VCU Health emergency rooms. Larrick Student Center Court End Ballrooms, 6-7:30 p.m.
WED DENIM DAY
25
Wear denim to support survivors and fight victim blaming! Donate gently worn jeans to SAVES in any res hall all week. Denim Day began as a response to a court decision that because a survivor’s jeans were tight, she helped the rapist remove them, implying consent.
YHOP: You Have Options
If you report a sexual assault to VCU Police, you decide what to share with officers. You have the right to discuss your options before speaking about your experience. Whatever you choose, access to advocacy and medical care takes priority. All VCU officers are specially trained to treat survivors with compassion, dignity and respect. More info: reportingoptions.org/vcu-pd. Call VCU Police 24/7 at (804) 828-1234.
i
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
April 10 at 5 p.m. in University Student Commons Theater. Presented by Active Minds at VCU and The Well.
An ImPORNtant Message
I believe you. (Not “I believe you, but...”)
Today we’re all a click away from free porn. Many who grew up watching it now advocate turning it off. Why?
Thank you for trusting me.
• Some disliked the anger and violence it brought into their lives. 90% of porn scenes contain at least one aggressive act. The human drive for novelty tends to lead users to search out increasingly violent and graphic selections.
This isn’t your fault. Help Make VCU Safer
Most Rams have been impacted by sexual violence, either by experiencing it themselves or by knowing someone who has. Students are way more likely to seek help from a friend first. Your support can make all the difference. Listen. It’s not on you to fix it. Being a friend often means simply being there. Believe. Trust your friend. You don’t need to be an expert or investigator.
• Some quit because of human trafficking and social justice abuses by the industry. • Others were bothered by compulsive use and felt it increased performance anxiety and decreased their ability to have fulfilling sexual relationships IRL. More and more porn users are experiencing sexual challenges. Quitting can be hard, but communities like reddit.com/r/pornfree can help. Check out fightthenewdrug.org for more info. Quitting porn can be one of the most sex positive things people do.
Refer. To learn more, visit thewell.vcu.edu/advocacy-services. Respect. Keep it confidential and remember healing has no set timeline and looks different for everyone. Educate. Learn about the real impact of sexual violence on our community.
Join SAVES!
Students Advocating Violence Education and Support at VCU helps to prevent sexual violence, intimate partner violence, sexual harassment and stalking. SAVES also supports those affected. To join, email saves@vcu.edu.
Sources at go.vcu.edu/stallseat
The Well
Male identified Rams speak on their struggles with and solutions to mental health issues. All are welcome!
Say something! It’s natural to feel afraid of saying the wrong thing, but silence can look like indifference.
VCUarts Depot, 6:30-8:30 p.m.
MON TAKE BACK THE NIGHT
MENtal Health Panel
My friend was sexually assaulted.
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CORNER Freshman 18+ and past participants: You can still follow-up with Spit for Science! Don’t forget to take your Spit for Science survey. The survey is optional and all data are confidential. Learn more: spit4science.vcu.edu. COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE
Stall hop to catch another edition!
THE STALL SEAT JOURNAL .
If holder is damaged or loose, please call The Well at 828-9355.
CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
A LEGACY
OF CARE
LINDA STARTED THE STALL SEAT, AND IT’S UP TO ALL OF US TO CONTINUE HER LEGACY OF CARE. After 30 years at VCU, Dr. Linda Hancock retired May 1st, and feels totally confident that the students who’ve always made the Stall Seat great will be here to keep it going. We caught up with Linda for some parting words.
WHAT’S ESSENTIAL FOR RAMS TO KNOW?
That they’re okay. They are awesome human beings. Nobody knows everything. We all learn by failure. I see them all as amazing genetic snowflakes — each one has something to offer that nobody else does.
WHAT DO YOU WISH YOU’D DONE MORE OF?
I would have taught faculty members mindfulness. I wish I’d encouraged them to be vulnerable and honest with students about how hard things have been for them in the past (and still are). Students think faculty have it all together. I’m 62. Nobody has it all together.
WHAT DO RAMS NEED TO KNOW AS THEY GRADUATE?
One of Linda’s life rules is...
NOTHING ABOUT US WITHOUT US! If you want to reach students, you have to work with students. Students know how to reach students. Students know a ton. That’s why the Stall Seat is so cool. We always work with students. Students are why the Stall Seat has always been popular. We have writers, artists and brainstormers who also go into the stalls and put up 1300 copies every month. Shoutout to our Think Tank!
Transitions are hard. Be gentle with yourself. It’s just the next great adventure! You will work, you will do something. People don’t sit on the couch forever. Do what’s important to you so that your life has meaning. Try not to worry about how much money you’ll make and do not worry at all about the prestige. Focus on what you love and have to offer.
BE A BATHROOM BUDDY! We want to hear from YOU about life at VCU, feedback on the Stall Seat, ideas for upcoming editions, and artwork or short articles for consideration. Email thewell@vcu.edu with the subject line “Stall Seat Journal.”
STALL 90% STATS
OF RAMS READ ALL OR SOME OF THE SSJ EACH MONTH
The Well’s Health Survey, 2016 (n=856) and 2018 (n=986)
EVER WONDER WHERE WE GET OUR STATS?
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
89%
OF RAMS BELIEVE THE STATSISTICS IN THE STALL SEAT The Well’s UCelebrate Survey, 2017 (n=669)
CORNER
We do a survey once a year on student celebration habits, and once every two years on student health. The surveys are anonymous and Rams are randomly selected by email to take part.
We’re partnering with The Well for a new nutrition blog, where students share stories and tips on eating and nutrition at VCU. Visit cobe.vcu.edu/blog. We want to hear from you! Email thewell@vcu.edu to submit.
We love our skeptics! Have questions about our data? Visit thewell.vcu.edu/campus-norms or email thewell@vcu.edu.
COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE
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THE STALL SEAT JOURNAL . CREATED AND POSTED BY STUDENTS AND STAFF AT THE WELL • COPR. 2018
RAMS LOVE...
If holder is damaged or loose, please call The Well at 828-9355.
CHOOSE YOUR ADVENTURE! Want to go biking, hiking, kayaking or even caving? Every week this summer the VCU Outdoor Adventure Program (OAP) runs free and inexpensive weekly activities to get students adventuring off campus. Gear, guides and transportation are provided. Whether you want to recharge from a busy semester, meet new people, have fun while exercising or break your normal routine, this is for you! Visit recsports.vcu.edu/programs/ outdoor-adventure-program.
Late night cookies Sleeping in on the weekends Relaxing on the Cabell Library lawn Hanging out by the James River Supporting each other in tough times Eating at food trucks Going to concerts and festivals Exercising at Cary St. Gym Over half of Rams have had a friend or loved one disclose that they had been sexually assaulted.* It’s likely that during your time at VCU, you’ll have a chance to help someone who’s been impacted. Here are a few tips:
Help end sexual violence! Join Students Advocating Violence Education and Support (SAVES) by emailing saves@vcu.edu.
Worried about you or a friend? Contact a confidential advocate about sexual or dating violence, stalking or hate-motivated violence at myoptions@vcu.edu.
Learn more ways to make our campus safer. You’re more than a bystander!
*VCU Campus Climate Survey on Sexual Violence and Bystander Intervention, Fall 2017 (n=855)
RAMS WANT YOU
TAKE THE REQUIRED TRAINING!
Jordan Rockwell
All VCU students must take the online “Not Anymore” course before their first semester here. New students need to complete it before August 17. Help us maintain a culture of care and support! It’s part of being a good “Ramily” member.
studentsuccess.org/SSO/vcuna For a login tutorial: youtu.be/lBUysriorzE
TO GET EDUCATED
Finished the training before July 30? You’ll automatically be entered to win one of five Amazon gift cards!
ON SEXUAL VIOLENCE!
For more info and FAQs about Title IX at VCU, visit equity.vcu.edu/titleix.
WHAT RAMS SAY ABOUT NOT ANYMORE
“
This training is important because even if you do not experience these things yourself, you will have the knowledge to identify and help others who may be struggling with these issues. — Leighanne, Senior
”
“
It’s information that you may not think you need but some unexpected things can happen while in college and it’s good to be prepared. — Emily, Junior
”
The Well
Wellness. Advocacy. Recovery. thewell.vcu.edu • thewell@vcu.edu
“
It’s good to take because they talk about things I didn’t think about. — Anonymous Student
“
Embrace this as a right of passage into our community. — Victor, Senior
“
”
”
Think about the people you’ll be able to help if you take this time to educate yourself! — Malcolm, Senior
”
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CORNER At VCU we support each other! The vast majority of students report having someone available most or all of the time who can give advice about a crisis (71% of respondents) and who they can confide in or talk to about problems (74% of respondents). Source: S4S Survey, Cohorts 1 – 4 (2011 – 2014).
COBE brings Spit for Science research to the public. cobe.vcu.edu VCU COBE