Category Archives: Performance

Events, Mental Health Resources, Office of Student Life, Performance, Resources, The Office of Wellness and Mental Health

THE GIFT NO ONE WANTS OR DESERVES: TOXIC POSITIVITY

Presenting Day 3 of Cultivating Care and Reaching Out In Kindness, brought to you by the Office of Student Life and Office of Wellness and Mental Health!

Over time, we’ve all been conditioned to say things to others that can be defined as “Toxic Positivity.”  Toxic Positivity phrases are blanket statements that are not helpful to the person going through a life issue.

Toxic Positivity Definition: “Toxic positivity is the excessive and ineffective overgeneralization of a happy, optimistic state across all situations. The process of toxic positivity results in the denial, minimization and invalidation of the authentic human emotional experience.”

“Just like anything done in excess, when positivity is used to cover up or silence the human experience, it becomes toxic. By disallowing the existence of certain feelings, we fall into a state of denial and repressed emotions. The truth is humans are flawed. We get jealous, angry, resentful and greedy. Sometimes life can just flat out suck. By pretending that we have “positive vibes all day,” we deny the validity of a genuine human experience. “ (Quintero & Long, 2019)

It’s okay to not be okay!  In life we should get to “experience the rainbow of our emotions” and be able to learn from them. While it’s okay to be a cheerleader and try to motivate your peers and friends, it is imperative that you examine your message to make sure that it is helpful and not full of toxic positivity. Having a positive attitude is not necessarily a bad thing and can be welcomed in appropriate situations, but it is also possible to overdo positive messages! Overdoing it can cause resistance and unintended stress in the receiver and make it less likely that they will consult you in the future for advice or even to just let you know what is going on with them in their life struggles.

Toxic Positivity Statement Non-Toxic Acceptance & Validation Statement
“Don’t think about it, stay positive!” “Describe what you’re feeling. I’m listening.”
“Don’t worry, be happy!” “I see that you’re really stressed. Anything I can do?”
“Failure is not an option.” “Failure is a part of growth and success.”
“Everything will work out in the end.” “This is really hard. I’m thinking of you.”
“Positive vibes only!” “I’m here for you both good and bad.”
“If I can do it, so can you!” “Everyone’s story, abilities, limitations are different, and that’s okay.”
“Delete Negativity” “Suffering is a part of life. You are not alone.”
“Look for the silver lining.” “I see you. I’m here for you.”
“Everything happens for a reason.” “Sometimes we can draw the short straw in life. How can I support you during this hard time?”
“It could be worse.” “That sucks. I’m so sorry you’re going through this.”

(Quintero & Long, 2019)

Quintero, S. and Long, J. (2019). Toxic Positivity: The Dark Side of Positive Vibes Retrieved from https://thepsychologygroup.com/toxic-positivity/

Want more resources? The Office of Wellness and Mental Health can help. Visit https://www.nvcc.edu/wellness/ to learn more.

Check out this video:  Toxic Positivity: The Dark Side of Positive Vibes

As a reminder, you can participate two ways:

  1. Take a moment to anonymously share a few words of gratitude here, which will be displayed on a “virtual bulletin board” and become a video to be released on Nov. 11.
  2. Complete and email the “Kindness Card” to someone you really appreciate or someone who could simply use some extra words of encouragement at this time. The link to access the card is here.
Education, Events, Mental Health Resources, Office of Student Life, Performance, Public Safety, Resources, The Office of Wellness and Mental Health

CULTIVATING CARE ON SOCIAL MEDIA

Presenting Day 2 of Cultivating Care and Reaching Out In Kindness, brought to you by the Office of Student Life and the Office of Wellness and Mental Health!

With technology usage at an all-time high, you may experience joy and frustration with life online.  We use social media to stay connected with friends and family, keep up with news and celebrities, inform others about our lives and more.  The convenience of smartphones means we can get up-to-the-second updates from our app notifications, and for many, this leads to being stuck in a pattern of grabbing our phones at every chime and engaging in constant scrolling.  Topics, such as the pandemic’s impact on our lives and economy, racial discourse, and political sparring are splashed all over our timelines.

So how do you take care of yourself while enjoying social media?  Check out these tips!

  1. Before you open an app and start scrolling, ask yourself if you’re in the mood for what you might see. Check in with yourself during and after your time online.
  2. Do you have people whose posts trigger you? Consider muting them, so you cannot see their posts when you scroll.  This can be done on Twitter, Instagram and Facebook!
  3. Schedule your time online. Be purposeful when you engage instead of just reaching for the phone when you hear a notification.  This will help you with not being overwhelmed.
  4. Turn off your notifications! It is hard to stay focused on the world around you with constant pinging, and it may cause you to start a scrolling session and lose track of time and task.  You may also feel anxious knowing there are posts, messages and videos waiting for you to observe.  Control how and when you engage instead of the notifications shaping that for you.
  5. Remember that what you see of others (and what you post of yourself) isn’t fully representative of the real world. Others are choosing what they share with you online, just the same as you are choosing when you post.  Be careful not to compare yourself to polished images.
  6. Be careful in the comment section. Think before you comment, and consider the source when you read what others say- it is easy to get caught up in negativity when you end up doomsurfing or doomscrolling (pattern of seeking or viewing negative content, even if it makes you sad, anxious, or angry).
  7. Don’t ignore cyberbullying. We all have a right to respect when online- if you are mistreated, see something offensive, or view content that just doesn’t feel right, report it.  People can feel emboldened behind anonymous screennames, and algorithms miss questionable content all the time, so it is up to us as an online community to keep it safe for us all!
  8. If it all just seems like too much, feel free to take a break! Let your followers know so they don’t worry about you.  Take care of you first!

For another perspective on taking a break online, check out Social Media Detox…This Changed My Life!!   Happy Scrolling!

As a reminder, you can participate by:

  1. Take a moment to anonymously share a few words of gratitude here, which will be displayed on a “virtual bulletin board” and become a video to be released on Nov. 11.
  2. Complete and email the “Kindness Card” to someone you really appreciate or someone who could simply use some extra words of encouragement at this time. The link to access the card is here.
Education, NOVACares, Performance, Resources, Tip of the Week

Learning, Time Management and Organization Apps for Those Needing a Boost

Recognizing that technology is a regular part of our daily functioning, and can be used to benefit us in the day to day, below is a compiled list of apps that may assist you through your learning journey.

Free apps were included, as available.  Apps being included in this list does not equate to endorsement by NOVACares or Northern Virginia Community College.

Apps for Tutoring, Studying Assistance & Time Management

Chegg Tutors

Tutor.com To-Go

TutorMe

Audio Note Lite (Android) (iOs)

Educreations Interactive Whiteboard

inClass

myHomework

Grammarly

 

Apps for Learners with Dyslexia

Sound Literacy

Read the Text for Me

Pocket

SnapType

Mental Note Lite

Teen & Adult Phonics Library

Lectio

Practice English Grammar- Free

Grammar Up- Free

ModMath

Apps for Learners with Attention Issues

Voice Dream

RescueTime

Finish

Remember the Milk (Android) (iOs)

Brain Focus

Asana (Android) (iOs)

 

Apps for Learners with Autism Spectrum Disorders

CommBoards Lite- AAC Speech Assistant

MoodPanda (Android) (iOs)

HabitRPG

Routinely

Todoist

Dropophone

Apps for Stress Management

Headspace

Calm

10% Happier

The Mindfulness App

My Life

Education, Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week

Tips For Success as You Gear Up for a New Semester

As fall semester is fast approaching, some of you are beginning college for the first time, some are continuing on your current track, and some are returning after a break in your studies, or to begin a new area of study altogether.  Adjustment is the word as you move through your college experience, particularly during these unprecedented times.

Below are some tips to support your efforts for a success semester:

Prioritize your attendance: There’s no principal’s office in college, and you will not find many people clocking your time.  However, don’t cheat yourself by skipping class; you’ll miss out on lecture material, fall behind due to procrastination, and miss out on real-time connections with your classmates.  Protect your investment (remember, you’re paying) by showing up for class!

Avoid late work/make-up assignments and exams– Try to complete your work timely; make-up assignments and exams are difficult to schedule for both you and your professor, can compound your work in other courses, and may lead to the development of the poor habit of pushing things off.  Time management is imperative for your success!  If you need accommodations, apply early and openly communicate with your professors should an emergency arise.

Do your own work!– Plagiarism is not only an academic integrity offense, but it robs you the opportunity of showing off your abilities.  Be careful not to just change words around from a source; this is known as turn-of-phrase plagiarism, and is still considered cheating!  Always cite your sources.  Tutoring is available for free through NOVA, and includes paper reviews.  Having a late night?  Don’t fret! Tutor.com offers 24/7 tutoring services accessible through CANVAS.

Put down that phone– Even the best multi-taskers can get distracted by their phones.  Make sure to get the most of your lectures by putting your phone down; you won’t miss vital information, and will convey to your professor that you care and are paying attention.  Excessive use can impact your sleep and mood; too much social media time is liked to depression and anxiety symptoms.

Utilize academic advising– Check in with your advisor at least once a semester to make sure that you are taking the classes you desire, and that they follow the track of your degree or certification program.  They can also help you if you need to change or decrease your case load.  Academic advisors can inform you about extracurricular activities and other interests, and how to fit them into your schedule.

Join extracurricular activities– To round out your college experience, it’s a great idea to heck out and engage in clubs and campus activities.  Consider connecting with campus clubs and organizations, and joining the Virtual Student Union, which will allow you to forge relationships with your fellow students (and they make great résumé builders).

Stay healthy– Eat a healthy diet, get adequate sleep, and move your body!  Establish a routine in your school schedule and in your personal life, and maintain mental wellness through taking breaks, maintaining boundaries, and checking in with family and friends and expressing your feelings.  Resources for a variety of wellness needs are provided through the NOVACares office.  You can also reach out for help with concerns you have at NOVA by submitting a NOVACares report.

You are embarking on a remarkable journey to validate and expand your potential through higher education; display your talents and skills.  High fives to an awesome fall semester!

 

Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week

What To Do When Uncertainty Is The Only Thing We’re Certain Of

As we trudge through another month of life during a pandemic, many questions about the future remain.  The constant state of the unknown can be anxiety-provoking at minimum, and even though we have all made adjustments, attempting to settle into our new “normal”, the rules, expectations, and mores seem to shift at a moment’s notice.

Even on our best days, the sense of uncertainty and lack of control is ever-present.  We try to resume our routines but can feel that things are not quite as they once were in the sea of masks, cleaner and hand sanitizer shortages, remote study and work environments, and travel restrictions.  Although none of us are sure when the current situation will end, there are strategies to mitigate the anxiety of the unknown.

Reflect– Take the time to check in with yourself; how are you feeling? Try and pinpoint things that are going well and feel comforting to you, as well as trials you are experiencing, and what you are feeling uncertain about.  Consider journaling, meditating or praying.

Be kind to yourself– Do not dwell on or minimize your struggles by comparing them to others or fixating on what you “should” be doing.  Recognize that you are doing your best, and your best is enough.  Treat yourself as you would treat a friend when they come to you in need.

Focus on what you can control– Limit your news and social media exposure, don’t ruminate on worst case scenarios, or conceptualize fast forwarding to the end of rough times to get your life back- your life is happening right now.  Instead, focus on what you can do and control, like your health, activity, relationships and social time.  Work towards your goals a little every day.

Take care of yourself– Make sure to tend to your basic wellness needs, like healthy diet, exercise and adequate sleep.  Prioritizing your physical and mental health will bolster resilience during difficult times.  Also make sure to maintain healthy boundaries- say “no” if you don’t feel up to something, establish a routine, and end work or study time appropriately (set an alarm if you need to!).

Try a new hobby or skill– Instead of focusing on what you can no longer do, or what has changed, limiting your ability to do your job, studies, or hobbies as you used to, consider a new hobby.  Revisit an activity you have not engaged in in some time, or seek to learn a new skill.  This will help with your sense of purpose.

Ask for help- If you are struggling, and are experiencing difficulty functioning daily, consider asking for help.  Mental health professionals, such as therapist and psychologists, are available to assist you during a difficult time.  The NOVACares mental health provider database can be accessed at https://www.nvcc.edu/novacares/resources.html.

 

Education, Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week

Stuck at Your Computer? Quick Break Ideas

Now more than ever, the pandemic has us stuck in front of our computers to engage in school, work, social contact, and taking care of duties like bills and grocery shopping.  As sitting and engaging with your computer too long is detrimental, frequent breaks are necessary.

It is recommended that for your eyes, you should follow the 20-20-20 rule:  Every 20 minutes, look away from your computer 20 feet away for 20 seconds to combat eye fatigue.  Micro-breaks are two minutes or less, and are quick way to take a physical break from your computer (and chair) to help your back and other muscles engaged when sitting.  Rest breaks are advised every 30 to 60 minutes to give you the fullest benefits of renewed energy by stepping away from the computer, physically and mentally.

As you know, too much of anything can be harmful, so here are some tips to get your away from your computer for a break!

Micro-breaks:

  • Stretch!  Bend over and touch your toes, reach your arms above your head and touch your palms…just move!
  • Pace around your home to get the blood moving
  • Grab a healthy snack; berries, fresh veggies, kale chips- explore your fridge and cabinets
  • Send a thank you email, or leave a review for a recent purchase
  • Tidy your workstation- toss those stray Post-it notes, take your dishes to the sink, and do a little sanitizing
  • Do nothing for 2 minutes; if you touch your keyboard or mouse, you’ll have to start over!
  • Enjoy a cup of tea or coffee
  • Add a bullet to your bucket list

Rest breaks:

    • Take a quick walk; you can even sneak in a quick call to a friend or family member
    • Take a 15 minute nap; you’ll wake re-energized to get back to work
    • Listen to an inspiring TED talk to motivate you to keep going
    • Watch the opening sequence of a late night show; you’ll get a quick news recap and a few chuckles!
    • Sit outside and observe nature, take in the sounds and sights
    • Take a dance break!  Put on your favorite artist, or give a new one a try

Education, Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week

The Seven Dimensions of Wellness

Wellness is often used to describe care of your physical health through exercise and nutrition, however, overall wellness goes beyond physiology.  To help bolster the idea that wellness includes more than your body, seven dimensions of wellness have been developed to encourage higher quality of life, and to remind us that neglecting a dimension, or overly focusing on one will lead to an imbalance.

Emotional– this dimension highlights the importance of acknowledging and accepting the whole range of your emotions, and that by doing so, you will strengthen the relationships with yourself, others, and the intimacy experienced in those relationships.  Wellness in this area includes self-esteem, optimism, the ability to cope with changes and stressors, asserting boundaries, and feelings of autonomy.

Spiritual– spirituality is encompassed by the search for meaning and purpose in the existence of humans.  It includes a sense of connectedness to life and nature, the universe, and with those around us.  Most notably, this dimension is about establishing consistency in your values and beliefs, and living them.  Spiritual wellness includes hope, faith, and finding harmony and peace in your life.

Intellectual– this dimension focuses on creativity, learning, and mental stimulation.  Strength is built through balancing your interests with the awareness of current events and issues.  Wellness is achieved by seeking what is learned, and applying it when making decisions, navigating relationships, and embracing lifelong learning opportunities.

Physical–  Wellness in this area is primarily achieved through moving your body.  It is also important to achieve adequate nutrition, and avoiding behaviors like smoking and drinking that can cause poor health.  Taking precautions and purposefully engaging in physical activity are key.

Social– this dimension is focused on connection with others.  Finding your place in society through your contributions is a hallmark, and you can support your self-acceptance and esteem through relationships with those that are supportive and encouraging of you.  You can gain a sense of wellness by being present for others as well.

Occupational- this dimension focuses on a sense of accomplishment, success and growth through your career, while balancing duties and aspirations with the other areas of your life.  Wellness is achieved through positive feelings from contributing, personal satisfaction with your output and acknowledgment from others of your talents and skills.

Environmental– Wellness in this dimension is achieved by caring for the environment through conservation, recycling, reuse and protection efforts.  Recognizing that your actions and choices have an impact on the environment will help you prioritize your values related to the world around you, and shape your daily habits.

Mental Health Resources, NOVACares, Performance, Resources, Tip of the Week, Uncategorized

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

Mental Health Resources, NOVACares, Performance, Tip of the Week, Uncategorized

Tip of the Week: Dealing with Depression?

Depression is a very scary word. An official diagnosis of depression is not needed to know you have experienced depression at one point in your life. Clinical, major, postpartum, seasonal, or situational depression are all very real types of depression you may face in your daily life. This disorder can make a trip to the grocery store seem like you are attempting to climb Mount Everest. It is important to understand the warning signs and seek help. Depression may look like, but is not limited to the following:
– Excessive crying
– Irritability
– Social Isolation
– Insomnia or the need to excessively sleep
– Lack of concentration or being sluggish
– Excessive weigh gain or loss
– Thoughts of suicide

NOVA is here to help! If you are dealing with depression and need help please visit https://www.nvcc.edu/novacares/resources.html

Or

Coping with Depression