Stall Seat Journal '22-23

If holder is damaged or loose, please call RecWell at 828-9355.

Finding Your crew

a Helping Hoof

We look out for our Ramily by taking action if we see something harmful. Remember the 6 D’s of being a good bystander:

Directly address the situation. If someone says a hurtful joke, you can directly ask them why they think it’s funny, or let them know it’s hurtful.

Draw attention elsewhere. Your friend might want another drink, but you can distract them by taking them out for pizza!

Weeks of Welcome

August 15 - September 4

VCU's official welcome program features dozens of events to help you get connected. Come meet other students and discover campus resources. Check out our QR code for the WoW website to see all events!

Delay

There’s no one-size-fits-all way to be well. Take quizzes and find customized resources unique to your goals! Whether you’re working toward something new, managing stress or finances, or looking for resources on campus, You@VCU is here for you! Go to you.vcu.edu

Delegate

Ask someone to help. Ask a friend to call 911 while you check on someone who is passed out.

Check on the person impacted. If a friend seems down during a group outing, you can pull them aside later and check on them 1:1

Defend

Distract Have You Herd?

Document

Record the incident. Take photos or a video to share with the impacted person. Never share it without their consent.

Support those already intervening. If someone is already helping, them using one of the previous 5 Ds!

The strategy we use changes based on the situation and identities of those involved. Choose what works for you, keeping your own safety first.

Are you Ram Ready? Whether this is your first time at college, you are transferring, or you are returning after some time off, find an orientation experience that works for you at the link in our QR code below.

Here’s what Rams have to say about it:

I love it. It’s a great resource. Very straightforward."

— Cameron

9 out of 10 Rams who drink watch out for friends' safety when they go out.

*The Well's UCelebrate Survey 2019, n=554

RamsConnect

Want to get connected on campus? Check out ramsconnect.vcu.edu for info and upcoevents with WoW, RecWell and beyond!

Alcohol EDU

As a part of our Ramily, we're asking all first-year and transfer students to take AlcoholEdu, an online course with info about safety and supportive resources around alcohol use. Log in with your VCU eID at the “AlcoholEdu” link at our QR code. Do you or another Ram want nonjudgmental support regarding substance use? Check out Rams in Recovery at recovery.vcu.edu

Mental Health Module

By learning our own needs and how to support others, we can create a healthier place for all. In our mental health training, you'll learn to identify personal challenges and support friends and loved ones. Find the link at our QR code below.

I like using the self-checks. They made me think more about my habits and goals. It was nice to see my strengths and resources for growth.

"It looks really clean and clear so it's easy to navigate."

Need help?

Not sure where to go for support and guidance with yourself or another student? The Dean of Students office is here to help. Go to dos.vcu.edu

— Nicole

— Chandler

A RAM'S TO THRIve

Relationships 101

Healthy relationships are those in which everyone feels safe physically, emotionally and spiritually as their authentic selves.

Relationships are healthier when:

• Time is spent both together and apart

• Communication is open and honest

• We can give each other the benefit of the doubt

• Mistakes can be admitted

• Big decisions are made together

Boundaries 101

Boundaries are limits a person creates to identify what they’re okay and not okay with. With healthy boundaries, we can say “no” to others, as well as receive and respect others’ boundaries.

• “I’m down with going down as long as we use a condom.”

• “Tonight I’ll be with friends, let’s get together tomorrow.”

Consider what’s important to you and jot down likes, dislikes and “want-to-knows.”

•I like: having my hand held in public.

•I don’t like: when friends choose a restaurant without me. I have dietary restrictions.

•I want to know: how my partner feels about trying an open relationship.

GUIDE

Everyday Consent

When you hear “consent,” you might think of romance and sex, but really, we ask for and negotiate consent all the time! It might look like...

“Wanna go get pizza tonight?”

“I’m actually in the mood for sushi. Wanna switch it up?”

“Is it okay if my boo sleeps over?”

“Actually, I have an 8 a.m. exam. Do you mind sleeping at their place?”

“Hey, I was sick and missed class. Do you mind sharing your notes?”

“Sure! Let’s grab lunch and catch up!”

Affirmative consent is a

• Freely given

• Reversible

• Informed

• Enthusiastic

• Specific... YES! When in doubt, talk it out!

find your herd

Friends are a key part of well-being. Here are a few tips for meeting new people.

• Residence Halls. Get to know your neighbors! Look out for activities and events hosted by your halls or RAs.

• Clubs are great for finding Rams with similar interests. VCU has hundreds! Check them out on RamsConnect.

• Study groups can help your academics and your social life. Plan regular meetings to work or study.

• Sport clubs and intramurals are a great way to meet new people and learn new skills. Visit recwell.vcu.edu for more info.

• Group chats are a great way to make friends on campus. Make them with your classmates, study groups, hall floors and more.

first aid Lonelinessfor

You might be making new friends. You might also miss your friends and family back home. It’s okay (and normal!) if you’re feeling a little lonely. When we find connection we move beyond surviving to thriving!

Find familiar places. Are you from near a beach? Check out Texas Beach on the James River! Love the outdoors? Try RecWell’s Outdoor Adventure Program! Or find a coffee shop that reminds you of your favorite back home.

Join student groups on RamsConnect! there are a lot of other Rams looking for friends too. It can be helpful to connect to others with similar experiences. You’ve got this!

Check in with your people back home! It might seem a little daunting, but it doesn’t have to be high-stakes! Just send someone a text when they cross your mind.

This edition of the Stall Seat Journal was written in collaboration with Emma Draga (3rd year), with artwork by Sabereh Saleh (4th year).

If holder is damaged or loose, please call RecWell at 828-9355.

It's No Trick!

CAT'S OUT OF THE BAG!

Everyone reacts differently to alcohol, so the reasons for drinking or not drinking can vary. Some people drink to reduce anxiety and be more confident talking to others. For some, it can make them feel warm and fuzzy or more relaxed after a hard day. And some drink because alcohol is already part of the environment they’re in. We also know that FOMO impacts how much people drink.

DRINKING NOT FOR YOU?

You're not alone. Rams tell us they don't drink because:

• They don’t feel like it

• They want to cut back on their use

• They don’t like the taste of it

• They don’t like the feeling

• Religious reasons

• They are in recovery

Whatever the reason, it’s important to respect people’s choices. Know someone who could use support with substances? Go to recovery.vcu.edu

MEDICAL RAMNESTY

At VCU we look out for our Ramily, and we have a policy to back it up! Students who seek medical help for themselves or others during an emergency related to alcohol or other drugs will not be subject to discipline by VCU. Students must take action during the emergency. Info at tinyurl.com/VCUAmnesty

DO YOU KNOW BOOZE?

Witch one? Match the type of alcohol with its standard drink size.

RECWELL AFTER DARK

October 28, 10 p.m. - midnight

RecWell will transform Cary St. Gym with games, activities and prizes. Play dodgeball or trivia pong, join a group exercise demo, cool off in the pool, or get some late night gym time with your crew. Bring a suit if you plan to swim!

Why do vampires seem sick?

They're always coffin!

A SCARY SITUATION

You may be in a situation where someone shows signs of alcohol overdose. Remember PUBS.[2]

If you see even one of these, call (804) 828-1234 or 911 immediately.

Puking while passed out (unconscious and unable to be awakened)

Unresponsive to poking or pinching

Breathing is slow, shallow, or they aren’t breathing at all.

Skin is cold, blue, or clammy.

#NoFluVCU

Get your free flu vaccine! Students can get a flu shot from Student Health by appointment health.students.vcu.edu) or at the vaccine clinic Oct 24, 11 a.m.-2 p.m. in the Student Commons VA Rooms Faculty and staff can get vaccinations with RamStrong at bit.ly/nofluvcuhr

HOW'S MY RELATIONSHIP?

It’s Domestic Violence Awareness Month. We want all Rams to feel safe with their boo(s). Here are a few quick tips:

• You trust your partner(s).

• Forgiveness feels truly peaceful.

• You value each other’s friendship.

• You can comfortably disagree.

• You have fun together.

Make a confidential appointment or learn more at advocacy.vcu.edu

Most Rams who drink have 0-3 drinks when they party.

If holder is damaged or loose, please call RecWell at 828-9355.

THE SNUGGLE IS REAL

OUR COZIEST TIPS FOR THRIVING IN THE COLDER MONTHS

SLOW YOUR ROLL

Do you ever panic about something, and then panic because you're panicking and then panic even more because you're panicking about panicking?

Self-compassion is one antidote to this cycle. It means treating yourself with respect and love even when you fail or feel disappointed.

• Try talking to yourself like you would a friend who is having a hard time.

A COZIER MIND

You’ve probably heard that mindfulness can help us feel better. But how does it actually do that?

Being present with our mind and body helps us practice connecting with our thoughts and feelings without getting overwhelmed. Over time, this calm awareness gives us a better capacity to deal with the hard stuff, and future stress has less impact on our happiness and wellbeing.

Mindfulness helps us:

• Notice our thoughts

• Get more aware of our physical and emotional needs

• Grow our compassion for others

• Focus more easily

Join RecWell for weekly, virtual guided meditation Mondays and Fridays at noon while classes are in session. Check out our RamsConnect page to register: bit.ly/recwellrc

• Remember that everyone struggles and suffers at times, so you're not alone.

• Write it out. Getting your thoughts and feelings onto paper can make things feel more manageable.

• Practice mindfulness! (See the Cozier Mind column to the left.)

NEED CARE?

Thinking about hibernating all winter? VCU has partnered with TimelyCare to bring students, faculty and staff free virtual counseling. Go to timelycare.com/vcu or download the TimelyCare app to access care. University Counseling Services has FAQs at counseling.vcu.edu/ students/timelycare

LOVE RECWELL?

You can minor in it! The School of Education is offering an 18-credit Recreation and Wellness minor in partnership with RecWell. Earn academic credit while gaining important life skills and certifications. Visit bit.ly/recwellminor

BE A P.H.E.

Take Concepts in Peer Health Education Course (TEDU 494) this Spring to be eligible to become a Peer Health Educator (PHE) with us.

COMFORT FOOD

Food is an important part of life! It has a big impact on our physical health, mental health and academics.

EatWell is an online, interactive Google map which connects you with food options near you. Find restaurants, vending machines, grab & go options and free food resources on-campus. Filter by dietary needs, late night options and cheap eats!

Check it out at go.vcu.edu/nutrition (P.S. - We're expanding to MCV campus soon!)

Have you herd?

IPHM

November is Indigenous People’s Heritage Month, a time to celebrate the lives and cultures of indigenous people past and present, and to recognize injustice done to these communities. To see IPHM events at VCU, visit linktr.ee/vcuomsa

SOURCES & CREDITS

1. RecWell's UCelebrate Survey, 2019 (n=554) Art for this edition by Emily Leary, 4th year

8 OUT OF 10 RAMS WHO DRINK EAT BEFORE OR WHILE DRINKING TO STAY SAFER.[1]

When things are hectic, I step back and take moments of self care to recharge, like meditation, exercising, praying, and eating at my favorite spot."

— JOANA, 2ND YR.

"

If holder is damaged or loose, please call RecWell at 828-9355.

WHEN IT COMES TO OUR HEALTH, RAMS RANK HIGHER THAN YOU THINK!

Every few years, we get new info straight from the Ram's mouth on what VCU students really do when it comes to choices about their health. This year we sent out our survey and you responded! This edition is a collection of some of those answers.

9 OUT OF 10 RAMS APPROVE OF CUTTING OFF A FRIEND BEFORE THEY HAVE HAD TOO MUCH.[1]

TEAM PLAYERS

Rams look out for each other.

9 OUT OF 10 RAMS ARE LIKELY TO CALL 911 FOR A FRIEND WHO HAS PASSED OUT FROM DRINKING.[1]

Among the Rams who said they were less likely to call, some had a fear of consequences from the university. Did you know? VCU has a medical amnesty policy for those who call for help for themselves or others during emergencies. For more info, visit tinyurl.com/VCUAmnesty

SOURCES & CREDITS

IT'S NO BULL!

You Herd it here first. Most students rely on the Stall Seat Journal for trusted info about their wellbeing.

86% OF RAMS RATE OUR STATS AS BELIEVABLE.[1]

Skeptical about our data? Email wellbeing@vcu.edu.

3 OUT OF 4 OF RAMS WHO DRINK HAVE 0-3 DRINKS WHEN THEY PARTY.[1]

CHECK YOUR STATS

RecWell is conducting the National College Health Assessment online survey beginning 2/13.

Selected students will receive an e-mail to their VCU accounts with a survey link. Surveys can take up to 30 minutes to complete.

All who complete this survey have a chance to win one of 5 gift certificates for a RecWell Massage Therapy 3 Session Package or Introductory Personal Training Package, or one of 30 gift certificates for a RecWell 60 Minute Massage or Fitness Consult. Contact trsaunders@vcu.edu for more information.

8 OUT OF 10 RAMS WHO DRINK CUT THEMSELVES OFF BEFORE THEY HAVE TOO MUCH.[1]

If holder is damaged or loose, please call RecWell at 828-9355.

Feel the Beat!

Boost heart health by exploring what makes you tick.

Forming positive close relationships with others helps us better cope with tough times!

Strong bonds with friends, partners and mentors can help lessen the negative effects of stress! Caring about one another also gives us a boost to achieve our goals.[1] Rams support each other by:

• Sharing and celebrating our wins with each other

• Giving each other supportive, compassionate feedback during setbacks

• Reminding each other to take a breath and stay balanced as we pursue our passions

Myth Busting

How many times have you heard phrases like “No Pain, No Gain” or “Go Big or Go Home” when it comes to fitness?

In reality, mindsets like those can actually leave us feeling defeated and less likely to continue.[2] Getting active is about finding what works best for you, starting with small, manageable activities. The best activity is the one you love doing — positive emotions are what make habits stick! On days we feel unmotivated (and we ALL have those), it helps if the activity fits easily into our lifestyle. Frequent physical activity can boost mood and heart health! RecWell Certified Personal Trainers are students like you. They help create routines that keep you happy and motivated. Check out recwell.vcu.edu/ thrive/personal-training for info.

Overconsumption of alcohol can raise blood pressure and affect heart function.[3]

Most Rams who drink keep their BAC (blood alcohol concentration) below 0.05.[4]

You can help keep your BAC under 0.05 by avoiding drinking games, alternating with water, counting drinks and sipping slowly. Calculate BAC at bit.ly/findmybac

“I never saw anyone of my ethnic background to look up to for advice and motivation. I decided to help others on their own fitness journey and hopefully give them the proper guidance that I looked for.”

— Abbas, RecWell Personal Trainer

“From softball to ballet I tried it all, but after 15 years of dance I took a weightlifting class and fell in love with it. I love our team at Recwell!”

—

Alice, RecWell Personal Trainer

“Fitness and wellness is for all bodies and abilities. We all deserve to feel good and move well."

— Mary, RecWell Personal Trainer

I ♥ VCU!

Looking for that support system to help you thrive? RamsConnect is the place to be! Check out tons of different orgs, events and opportunities around campus and meet the squad of your dreams.

Join RecWell on RamsConnect to see upcoming Peer Health Educator events, including free blood pressure screenings with Student Health in February!

Take the NCHA

Check your email beginning 2/13 for the National College Health Assessment online survey, conducted by RecWell. Selected students will receive an email to their VCU accounts with a link. Surveys can take up to 30 min. Complete the survey before 3/3 for a chance to win free massage or personal training sessions from RecWell. Contact trsaunders@vcu.edu for info.

1. luvze.com/the-michelangelo-phenomenon-howyour-partner-sculpts-a-bette/ 2. heart.org/en/ healthy-living/healthy-lifestyle/habit 3. niaaa.nih. gov/alcohols-effects-health/alcohols-effects-body

4. RecWell’s UCelebrate Survey 2022, n=518

Art by Rachel Krumm and Zelda Littlejohn

If holder is damaged or loose, please call RecWell at 828-9355.

Stop and Smell the Roses

Rest is Resistance!

Small moments of care can add up to a larger whole and move us closer to liberation for ourselves and our communities.

Throw out Grind Culture! Tricia Hersey, founder of the Nap Ministry and creator of the “Rest is Resistance” framework, has written at length about the connection between rest and liberation. You can find an excerpt from her book Rest is Resistance: A Manifesto at tinyurl.com/restexcerpt

Growing Joy

Feeling joy releases serotonin and dopamine (our body’s natural “feel good” chemicals) and can boost the immune system, buffer against stress and pain, and even help you live longer[1]. Whether it’s for something big like finishing the semester strong, or small like finding the best parking spot, we all need more joy in our lives.

It’s easy to get caught up in the fast pace of the semester and forget to stop and smell the literal roses. When we spend so much time focused on our endless to-do lists, we miss the small opportunities all around us to cultivate joy.

Find Your Fun

Spend Friday nights relaxing in Cary St. Gym for RecWell After Dark! Free games, giveaways, and prizes. Come alone or bring your friends!

3/17 at 8 p.m. Register at bit.ly/rwad3-17

3/31 at 7 p.m.

RecWell After Dark: Sophomore Slam is part of Sophomore Week! Check out bit.ly/sophomoreweek Register at bit.ly/rwad3-31

What Brings You Joy?

Find Support

University Counseling Services offers 8 identity based support groups this semester. Their primary aim is to help you gain peer support and build community with other students who share an identity you hold. You do not have to be an enrolled client at UCS. Learn more: linktr.ee/vcucounseling

Feed Your Body

March is National Nutrition Month. Keep up to date on all things nutrition and dining by following the VCU Dining Dietitian on Insta @VCUDietitian, or email dietitian@vcu.edu.

Spit 4 Science

Sophomores and Juniors: Check your email for a new Spit for Science survey invitation. Complete the survey to collect your compensation $15 e-gift card. Give DNA to collect an additional $20 e-gift card. spit4science@vcu.edu

Sources & Credits:

1. healthline.com/health/affects-of-joy

2. RecWell’s UCelebrate Survey 2022, n=518 Art by Emily Leary, 4th yr. Rest is Resistance article by Starr Robinson

Drinking not for you? Or maybe you're just looking for a more chill, relaxing break. You're not alone.

7 in 10 Rams[2] choose not to drink over Spring Break.

"Hiking with friends last Sunday. Climbing to a great height and seeing the path we took made me realize how lucky I am to be on a journey with people I'm close to."

— Will, Recent VCU Grad

"When we make space to slow down and cultivate joy, we resist messages that tell us our rest is unproductive."

— Starr, Grad Student

Rams herd up to support each other.

Sound cheesy?

Showing up for each other doesn’t have to be. It’s no surprise that Rams chose the word Diverse as the most outstanding feature of VCU.[1] With such a multitude of identities and intersections represented here, it’s important to think about what we can each do to make VCU feel safe and welcoming.

Show Support

April is National Sexual Assault Awareness Month and is all about bringing awareness to consent. What's exciting and passionate for you may feel uncomfortable or unsafe to someone else. Ask first... then respect the answer. The first time. Every time.

Visit advocacy.vcu.edu to learn more or connect with an advocate for confidential support after experiencing sexual assault, dating violence, and/or stalking. You deserve support!

Get Screened

Participate in National Alcohol Screening Day on 4/6 by taking RecWell’s online Alcohol SelfAssessment to get personalized feedback on your own relationship with alcohol and other drugs.

Take the assessment: bit.ly/aodassessment

Sources & Credits:

1. RecWell’s UCelebrate Survey 2022, n=518 Art by Emily Leary, 4th yr.

What Can We Do?

Here are just a few of the many ways you can support fellow Rams:

• Attend Take Back the Night on April 25, starting at 4 p.m. in front of the Rams Horns in Commons Plaza for an awareness walk, then meeting at 5:30 p.m. in Rams Lounge. Walk: tr.ee/yNGq53nQx_ TBTN: tr.ee/qKFBp42gtt

• Attend a Safe Zone or Green Zone training (training.vcu.edu).

• Check out OMSA and attend events honoring Cultural Heritage Months throughout the year (linktr.ee/vcuomsa).

• Participate in a RecWell Peer Health Educator event. Visit bit.ly/recwellrc to search upcoming events, including trainings to become a Mindful Ambassador on campus!

9 in 10 Rams are likely to call 911 for a friend

Rams Help Rams

VCU has a medical amnesty policy to ensure Rams who call for medical attention for themselves or others related to alcohol or other drug use will not be subject to disciplinary action by the university. More at tinyurl.com/VCUAmnesty

If holder is damaged or loose, please call RecWell at 828-9355.

Be a Recovery Ally

Help make VCU a more recovery friendly environment!

• If someone tells you they're avoiding alcohol or other drugs at any time for any reason, respect and support their decision

• If your friend is trying to stop or change their use, let them know you're there to listen without judgment. Reach out to ask how they're doing and offer to do sober activities with them.

• Ask your friend what they need! Offer to be the person they can call on for an excuse to leave a party if it gets overwhelming.

• Let them know that Rams in Recovery is a resource available to all Rams who need it. RiR has resources and meetings for substance use disorders and other types of recovery, and for friends and family of those struggling. Check out recovery.vcu.edu for more info or to sign up for VCU's in-depth Recovery Ally Training

from Research to Recovery

Join Rams in Recovery and RecWell

April 19-21 in Cabell Library for the Research to Recovery conference on young adults and substance use

Discounted tickets for VCU students and staff! Register at bit.ly/r2r2023.

Rams look out for each other.

passed out from drinking.[1]