Tip of the Week: Time Management

With the semester starting to pick up and midterms around the corner, managing all your assignments and responsibilities can be overwhelming. Here are some tips on how to manage your time the most effective way:
• Make a Daily To-Do List: With everything going on it is easy to forget an assignment. Make a daily to-do list to prioritize what needs to be accomplished in that day. That way you can use your time efficiently and not be overwhelmed!
• Establish a Routine and Try to Stick to It: You will be much more productive if you stick to a routine and are less likely to mess around when you first wake up.
• Try Not to Multitask: Dividing your time and energy between multiple things will take you twice as long to accomplish both things. Set up blocks of time to do each individual activity. That way you are fully engaged at each task at hand!
• Believe in yourself: Having a lot of assignments can make you feel overwhelmed, but if you believe in yourself that you can get the work done, then it is bound to happen!

For more information about stress management go to https://www.nvcc.edu/novacares/resources.html

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Tip of the Week: Self-Love

 

With Valentine’s Day coming up, there is a lot of talk about love. However, the most important love is self-love!

Here are some tips to feel good about yourself:
• Surround yourself with people who bring you up
• Take time for self-love
• Avoid spreading negativity
• Don’t compare yourself with others
• Spread kindness and optimism
• Appreciate what you have
• Be thoughtful of others
• Compliment a stranger
• Get more sleep
• Be open-minded
• Believe in yourself
• Don’t dwell on the past
In celebration of Valentine’s Day NOVA SEXUAL ASSAULT SERVICES (known as “SAS”) will be visiting the NOVA Annandale, Loudoun, MEC, and Woodbridge campuses to share information on Healthy Relationships. Stop by our table where you can gather information on HEALTHY RELATIONSHIPS and create your own handmade Valentine’s Day Cards for family, friends or that special someone in your life for free! Hope to see you there and bring your friends!
Annandale- Monday, February 10th from 11-2 – CA 3rd Floor
Loudoun – Tuesday, February 11th from 11:30-1 – LC Cafe
Medical Education – Wednesday, February 12th from 11-2 – 1st Floor
Woodbridge – Thursday, February 13th from 11-1- WS Lobby

If you are interested in uplifting songs that inspired this post:
Surfaces- Sunday Best
https://www.youtube.com/watch?v=Xt3m04Tscc8
Lizzo- Good as Hell
https://www.youtube.com/watch?v=vuq-VAiW9kw

For more tips about staying in a positive mindset, visit http://www.ulifeline.org/stay_well
Visit the NOVACares Resources page for more info: https://www.nvcc.edu/novacares/resources.html

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Healthy Relationships Week Is Coming to NOVA

In celebration of Valentine’s Day NOVA SEXUAL ASSAULT SERVICES (known as “SAS”) will be visiting the Annandale, Loudoun, Medical Education, and Woodbridge NOVA Campuses to share information on Healthy Relationships. Stop by our table where you can gather information on HEALTHY RELATIONSHIPS and create your own handmade Valentine’s Day Cards for family, friends or that special someone in your life for free! Hope to see you there and bring your friends!

Annandale- Monday, February 10th from 11-2 – CA 3rd Floor
Loudoun – Tuesday, February 11th from 11:30-1 – LC Cafe
Medical Education – Wednesday, February 12th from 11-2 – 1st Floor
Woodbridge – Thursday, February 13th from 11-1- WS Lobby

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Tip of the Week: Feeling Unmotivated?

Tip of the Week: Feeling Unmotivated? Coming back from winter break can make it hard getting back into the flow of the new semester. Here are a few tips on how to get back on track:
1.) Stay Organized: Keep all your papers, books, and assignments organized which will make your life so much easier. If you are organized and know where everything is, you will be more motivated to do your work rather if you know you have to look for it before you even begin.
2.) Create Goals: When you have a lot of assignments due, they can be overwhelming to think about let alone do. If you create a set of goals you want to achieve each day, it will make you feel less overwhelmed and feel even better once you cross them off your list.
3.) Take Breaks When Needed: If your body is screaming at you for a break, you should listen to it! Take a fifteen-minute walk outside or listen to music for thirty minutes. Allowing your mind to re-energize is a great way to come back and be even more motivated than before.
4.) Get a Good Night’s Sleep: You will not get anything done if you are running on a couple hours of sleep every night. Getting a good night’s sleep is an essential tool to keep you motivated throughout the day.
5.) Treat Your Self: There is nothing wrong with giving yourself a reward after finishing a hard assignment. Having something to look forward to after your assignment is a great way to motivate you to keep going and finish!

For more tips about staying emotionally healthy throughout the semester, visit http://www.ulifeline.org/stay_well

Visit the NOVACares Resources page for more info: https://www.nvcc.edu/novacares/resources.html

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Tip of the Week: 5 Ways to Start a Mental Health Conversation with Your College Kids Over the Holidays. Shared by our friends at “This is My Brave”.

Five Ways to Start a Mental Health Conversation with your College Kids Over the Holidays

Five Ways to Start a Mental Health Conversation with your College Kids Over the Holidays

Hayley B. Sherwood, Ph.D.

Articles in the news media and online are aplenty during the holiday season, full of advice for coping with stress, difficult relationships, grief, and a host of other challenges. For parents with college students, the next several weeks is often one of the few times of the year that their children are home for an extended period of time. According to statistics on ActiveMinds.org, 39% of college students experience a significant mental health issue, and suicide is the second leading cause of death among this population.

As college students wrap up exams and return home, the long holiday break can be a good time to open up a discussion about mental health. Here are several ways to start a conversation:

1. Ask questions (without badgering!). Find time to inquire about self-care habits. How much sleep are they getting and how well are they sleeping? How is their diet? Have they gained or lost a significant amount of weight? Are they improving or at least maintaining their grades? What are they doing to relax? Are they managing their time well? Are they feeling connected to roommates and classmates? Is exercise part of their routine? Are they participating in any clubs or other extra-curricular activities?

2. Be honest. As your children reach young adulthood, share family mental health histories with them. Just as we discuss our family’s physical issues, like cancer or diabetes, many older teens need to hear about family addiction, depression, anxiety, psychosis, and other issues for which they might be at risk. These conversations can be uncomfortable. However, young adults in their late teens and early twenties are most vulnerable to serious mental illness, especially when those related to them have been diagnosed. For example, informing your children that addiction runs in the family might just alert them that excessive use of things like alcohol, drugs, video games, porn, or spending could lead to more self- destructive choices or long-term consequences down the road. Talk with your children about more adaptive ways of coping with stress.

3. Be a resource. Let your child know you support them in finding mental health help in college and in the college community. Most colleges have counseling and/or learning centers that offer individual and group services for a range of issues. Offer to assist in identifying mental health resources online, as well as on- and off-campus. If your child is struggling academically or has a history of receiving school-based support prior to college, consulting with staff in their college Office of Disability Services could lead to accommodations in the classroom. As legal adults, college-aged children must take the lead in seeking out these services, but parents can also encourage their child, along with track down paperwork or reach out for guidance from therapists or other professionals who may have supported their child in high school.

4. Equip. Think about offering your college students free or inexpensive apps that help ease stress and/or cope with a variety of mental health conditions, including Happify, Insight Timer, Calm, Breathe2Relax, Sanvello and What’s Up, as well as MindShift (anxiety), Recovery Record (eating disorders), Panic Relief (panic disorder), Twenty-Four Hours A Day (addiction) and eMoods (bipolar disorder).

5. Keep in touch. As your children prepare to return to college, especially if they are struggling with a mental health issue,
establish a plan for staying in regular contact. Setting aside time for a call or Facetime, not just texting,
allows parents to hear their children’s voice, which is a better way to see how they are feeling.

Taking the time to connect and engage in these vital conversations over the holidays can make a huge difference in how your young adult learns to prioritize and manage their mental health.

About the Author:

Dr. Sherwood is a Board Member of This Is My Brave, as well as the Owner and Clinical Psychologist of Oak Hill Psychological Services, PLLC, in Herndon, Virginia. She specializes in adolescent, women’s and family issues.

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Tip of the Week: Choosing a Major

Tip of the Week: Choosing a Major

As the semester is coming to an end, many are faced with the approaching decision of choosing a major. This decision can be a stressful and scary one. Let’s reflect on a few tips to help you in this decision process:
1. What are your interests? Take some time to think of what sparks joy in your life and what you are good at! We are more likely to succeed and excel in our careers if we have a passion for it driving us.
2. What values and beliefs are important to you? Working in a field that reflects your core values and beliefs is a vital factor to your overall happiness. Take time to write down important values that are essential in your career path.
3. Ask for help. It is always okay to ask for help. Ask your academic advisors, family, and friends their advice. Those who know you know well are there to help inspire, and motivate you to find your academic passion.
4. Use your electives to spark interest. Take advantage of your electives to find your areas of interest. Taking a wide variety of electives can help you narrow down your field of interest. You never know until you try it!
5. Volunteer in your community. Taking advantage of volunteer opportunities in your community is a great way to network and familiarize yourself in different lines of work. Not to mention it will look great on your college applications and resumes!
Choosing a major can be a difficult decision but there are resources out there to help you right here at NOVA! Visit the Advising and Counseling page at https://www.nvcc.edu/advising/index.html for counseling support for career, transfer, retention (academic success) and disability issues.
Or email AcademicAdvising@nvcc.edu (emails are answered within 24 hours).
Or chat online directly with the Live Chat link to talk with a viral advisor here: https://www.nvcc.edu/virtualadvising/index.html

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Tip of the Week – Self Harm

Tip of the Week: Self Harm

When you hear the term “self-harm,” what comes to mind? Typically, the main type of self-harm we think of is cutting one’s self. But, the term holds much more dangerous behaviors as well. In addition to cutting, one who self-harms may also partake in other risky acts such as:
• Burning themselves
• Pulling their hair and sometimes even ingesting their hair
• Banging or hitting themselves with objects to the point where they become bruised or bleeding
• Carving symbols or words into their skin
• Rubbing their skin excessively, pinching, ripping or tearing at skin sometimes with foreign objects to create a burn mark
• Not allowing their wounds to heal
An average of 20% of female and 14% of male college students report that they have self-harmed in one type of form. The first step in getting treatment for yourself or a friend or family member is to start talking. Help is out there and YOU ARE NOT ALONE! Talking about it is the first step to end the negative mental health stigma. “What mental health needs is more sunlight, more candor, and more unashamed conversation.” – Glenn Close

NOVA is here to help! If you or a loved one are dealing with self-harm and need help please visit https://www.nvcc.edu/novacares/resources.html and click on Mental Health
Or
Dial 211 on your phone 24/7 to be connected to a highly trained specialist to help you access the best local resources and services available to you.
Or
Text the Crisis Text Line at 741741 for free and confidential support from a trained Crisis Counselor 24/7.

 

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Alexandria Campus: National Vision Wall Responses

National Vision Wall October 2019 – Alexandria Campus responses:
Imagine a world without sexual violence, what’s different?
(This was the question that was asked and these are the responses received)

10.22.2019 Alexandria Campus
• Feeling good in your own body
• No suffering
• A perfect world
• Less fear more love
• There would be no fear
• No PTSD from emotional baggage
• Women could walk alone and feel safe
• No worries! Relief
• Less pain
• People would have better understanding and would be more accepted
• Better mental health
• Stop the abuse
• No means no! Speak up and talk to someone when in trouble! Do not hold them inside! Smile always and be happy
• Less depression, less suicide, more happiness, more joy
• Peace, joy happiness, understanding
• Safer and happier
• More time to solve other problems
• Less suicide
• I would feel safe and not have to be careful with what I wear
• More stable human beings and less mental problems and mental illness
• Less pain
• The world would be different, it would be better and possibly less violence in general
• No judgment on what you wear, especially women
• Fear would be gone for interaction with unknown people
• Less depression
• A better society with people having no thoughts of hurting anyone
• The difference is that humans will get more humanity and freedom
• Freedom
• Ease at mind + tranquility + love + community
• Less pain and depression
• Being able to walk past a group of men without fearing for my life
• It’s going to be a perfect world
• Sexual violence should not have a place in 2020
• Heaven for all women
• Long lasting relationships
• Suicides will decrease
• Overall better mental health for everyone
• The end of domestic violence will be a start of a new and better change
• Better relationships
• More happier people and families
• Less fear
• Healthier relationships
• Happier families
• Pretty chill
• Better life
• I could sleep better
• Lot less therapy
• Possible gender equality
• People would rest peacefully
• A better world
• More positivity and less perverted behavior
• A great place for all genders, a world without worries
• None of the genders would feel unsafe with another person
• I would feel more comfortable sexually as a woman
• Less anxiety
• A generation that will stop the violence forever
• More love

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Tip of the Week: Stalking

A stalker is not always an unknown person lurking in the shadows. In fact, on college campuses the stalker is often not a stranger at all. Four out of five campus victims know their attacker. These perpetrators have an intimate relationship or close friendship; they may be classmates, co-workers, neighbors, acquaintances, or related to their victims.
What can YOU do if you are being stalked?
• Contact NOVA Sexual Assault services for free confidential help from trained advocates.
• Tell the important people in your life what is happening.
• Reach out to your campus conduct office.
• Make a plan. Consider changing your routine and travel with another person.
• Keep a record of all harassing messages, take screen shots and print-outs for evidence.
• Call NOVA Police, where you can file a report and receive legal assistance.

If you or someone you know is being stalked, contact a 24 hour NOVA Sexual Assault Services Coordinator for free confidential support. Please call or text 703.338.0834 or email NOVA.SAS@nvcc.edu. For more information and resources about stalking, please visit http://www.nvcc.edu/novacares/sas/stalking.html

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Tip of the Week: Eating Disorders

thyTip of the Week: Eating Disorders

While some people may see eating disorders as simply a phase to lose weight or a media glamorized fad, eating disorders are in fact recognized as a mental disorder. It affects you not only physically, but psychologically, and socially. The impacts can be life-threatening. The three main types of eating disorders are Anorexia Nervosa (limiting your food intake), Bulimia Nervosa (consuming large amounts of food in a short time followed by purging), and Binge Eating Disorder (consuming large amounts of food in a short time without purging). No matter the type of eating disorder you or a loved one may experience, it is critical to learn the alarming symptoms and seek help.

You or a loved one with an eating disorder may experience:
-Extreme weight loss or gain
-Depression and/or anxiety
-Social isolation
-Hyperactivity or impulsiveness
-Low body temperature and sensitivity to cold
-Water-electrolyte imbalance and dehydration
-Brittle nails, dry skin, and dry hair
-Irregular or absent menstruation
-Dizziness and fainting
-Headaches
-Fatigue

You may not experience all these symptoms for the disorder to become life-threatening. Help is available! For more information, go to https://www.nvcc.edu/novacares/resources.html
Or
Dial 211 on your phone 24/7 to be connected to a highly trained specialist to help you access the best local resources and services available to you.
Or
Visit the National Eating Disorders Association website for more information or chat online with a trained specialist: https://www.nationaleatingdisorders.org/help-support. You can also call their helpline Monday- Thursday from 9am-9pm EST and Friday from 9am-5pm to speak with a trained specialist: 1-800-931-2237.

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