Tag Archives: Healthy Relationships

Education, Mental Health Resources, The Office of Wellness and Mental Health, Title IX

Denim Day 2022

Denim Day 2022 is on April 27th!  Denim Day originated in 1999 by Peace Over Violence as a response to a ruling by the Italian Supreme Court where a rape conviction was overturned because the justices felt that due to the tightness of her jeans, the victim must have assisted her rapist in removing her jeans, thereby implying consent, and not assault. The next day, the women serving in the Italian Parliament came to work wearing jeans in solidarity with the victim.

Recognizing that what someone is wearing is not an invitation for a sexual encounter, wearing jeans became a symbol of protest against destructive attitudes about sexual assault.  Annually, millions of people around the world wear jeans in solidarity with victims of sexual assault, and to remind us all that victims are not “asking for it” or contributing in any way to their assaults; the fault of this lies with the perpetrator, and the collective conscious is responsible for combating the misinformation spread throughout our cultures.

Learn more about Denim Day, and join in supporting this initiative by wearing jeans this coming Wednesday, sharing #denimday on social media, and engaging in dialogue about consent!  For more information, or to seek resources, contact NOVA’s Title IX Office at titleix@nvcc.edu.

Events, Resources, The Office of Wellness and Mental Health, Tips

November is National Family Caregivers Month

As the Thanksgiving holiday is among us, many of us are planning to enjoy some time with our loved ones.  Many are also in a position of supporting children, their parents, or both.  Some provide support to neighbors, friends, or in helping professions.  Taking care of others is often a part-time or full-time duty on top of employment.  November is National Family Caregivers Month, where those who have the role of caregiver are encouraged to focus on their own mental health and wellness, which will allow them to be present for others.

Senior couple and daughter having fun

Recognition is not always there for these daily heroes, so this month is for them!  The Caregiver Action Network (CAN) helped bring about the observance of this month, and is encouraging caregivers engage in activities and causes they are passionate about.  Check out President Biden’s NFCM proclamation for National Family Caregivers Month.

Mental Health America (MHA) has created a free toolkit of resources and information to support the needs of caregivers, and those they serve.  There are screeners, data sheets, activities, and initiatives to utilize.  Also check out these tips from CAN below, as well as their toolkit online!

As we enter this holiday season, please remember to take care of yourself, and encourage those in your life in caregivers roles to do the same.  Use hastags #NFCMonth and #CaregiversAND to continue to highlight this important observance!

Education, Events, Mental Health Resources, Office of Student Life, Public Safety, Resources, The Office of Wellness and Mental Health

Self-Injury Awareness Day

March 1 is designated as Self-Injury Awareness Day.  This campaign was born out of the importance of bringing awareness to the acts of self-harm, and to destigmatize their existence.  By acknowledging the acts of self-injury, we can provide empathy and understanding to its sufferers; lessen fear and silent suffering; and encourage education about what self-injury is, why it occurs, and how to address it.

Self-injury differs from suicide attempts as it is not intended to end life, rather, it is an attempt to deal with overwhelming emotions like anger, frustration, and pain.  The cycle of self-injury is marked by an escalation of emotion that one feels out of control of, and they engage in a behavior that causes bodily harm (cutting, burning, scratching, hitting self, piercing skin, etc.) which brings temporary feelings of relief and calm.  This then turns into feelings of guilt and shame, and a lessened effect of the chosen method of self-injury, which may lead to using a more severe method/frequent self-harm, increasing the possibility of ongoing harm and/or accidental death.

Awareness of self-injury provides opportunities for those experiencing pain to learn healthier methods to manage their emotions and crises when they occur with the aim of validating pain while preserving life and instilling hope.  The stigma around mental illness and self-injury further isolates those suffering causing them and their loved ones of their voices because not knowing if and what to say can be detrimental as well.  The Mayo Clinic has a thorough summation of the causes, symptoms, types, implications and methods of support for self-injury.

There is also a newer phenomenon of digital self-harm, wherein one uses memes and other online forms of expression to speak to their pain; pose as others speaking negatively of the poster/cyberbullying the poster; or making repeated commentary about self-injury and self-loathing.  Visibility of these posts and gaining “likes” does not serve to support the individual in their mind, rather, it validates the despair and further serves to encourage self-injury.

Orange is the representative color of self-injury awareness, shown either through the wearing of a ribbon, or of drawings of orange butterflies on the wrist.  You can show your support on March 1 by wearing orange and seeking to learn more about self-injury and how you can intervene on behalf of yourself or others.  If you or someone you know is struggling, please fill out a Student in Need of Assistance Report for support through NOVA CARE teams (within the NOVA community), or contact the National Suicide Prevention Lifeline at 1-800-273-8255.  If you need immediate assistance due to safety concerns on campus, contact NOVA Police at 703-764-5000 or call 911 (off campus).

Education, Events, Fun, Resources, The Office of Wellness and Mental Health

Random Acts of Kindness Day

February 17 is Random Acts of Kindness Day (Random Acts of Kindness Week falls February 14-20)!  This day highlights unplanned, heartfelt acts of altruism where individuals or groups can “pay it forward” to others.  It can be something simple like giving a compliment, holding a door, or paying for someone’s cup of coffee; it can also be grand, like giving a donation, volunteering time, or helping someone in immediate need.

The event name is derived from a quote from Anne Herbert, who in 1982 wrote “practice random kindness and senseless acts of beauty” on a placemat.   Ms. Herbert was an American author and journalist who published a book named after the quote before passing away in 2015.  The idea has been popularized in media, education institutions, and communities alike.

Especially in this time of high stress, taking care of yourself and others is imperative.  Participating in giving and receiving random acts of kindness can positively impact mood, relationships, foster hope, and a sense of connectedness when so many of us are feeling so far apart.  Acts of kindness can be witnessed or not, but as long as the energy and feeling behind the actions you take come from a place of love and kindness, proceed!  (see graphic above for some suggestions)

The Random Acts of Kindness Foundation has cool materials to share for this event, like calendars, posters, coloring pages, videos and more.  You can also search for kindness suggestions by subject, such as children, animals, at work or at school.  Provided are suggestions on tips to use all year round.  Check out this additional list of 101 Random Acts of Kindness, and come up with some of your own.  Carve out a few minutes to pass along a bit of kindness today!

Education, Events, Public Safety, The Office of Wellness and Mental Health, Tip of the Week

World AIDS Day

Today is World AIDS Day! The focus is to unite collectively to prevent new HIV infections, support those with HIV/AIDS status, and celebrate the memory of those who have lost their lives to HIV-related illnesses.  World AIDS Day is the first global health day, and was founded in 1988.  According to the CDC in 2018 (most recent statistics available), nearly 38,000 new cases of HIV were diagnosed in the United States, with people ages 25 to 34 representing the highest age group of new diagnoses.

HIV (human immunodeficiency virus) is a virus that attacks cells in the body that assist with fighting infections, and it makes a person more susceptible to other infections and illnesses.  HIV is spread through bodily fluids, such as those transferred through unprotected sexual activity with someone who is infected, through needle sharing, or other contacts where bodily fluids are exchanged.  If left untreated, HIV can lead to the disease AIDS (acquired immunodeficiency syndrome).  There is currently no cure for HIV/AIDS, but through the use of antiretroviral therapy (ART), people are living longer, healthier lives, and limiting the exposure of HIV to their loved ones.  Also,  pre-exposure prophylaxis (PrEP) and post-exposure prophylaxis (PEP) can assist with limiting transmission through sex and substance use.

The only way to know if you have HIV is to get tested.  You can utilize a home self-test, locate HIV testing centers and resources, learn about PrEP, and use prophylaxis during sexual activity as options to protect yourself from exposure to HIV.  You can participate in the Red Ribbon Project, and through the use of the following hashtags social media: #WorldAIDSDay #WAD2020 #StopHIVTogether #EndHIVEpidemic #HIV

Let’s do what we can to stop the spread of HIV together!

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

An Attitude of Gratitude

Presenting Day 4 of Cultivating Care and Reaching Out In Kindness, brought to you by the Office of Student Life and Office of Wellness and Mental Health!

Did you know that practicing an attitude of gratitude, rather than focusing on negatives, can impact your overall happiness at NOVA, work, and at home?

Practicing gratitude is a form of self-care that with practice can enhance “optimism, better sleep, fewer physical ailments, and lower levels of anxiety and depression” (Van Woerkom, 2019). Don’t know where to start? You are not alone! Try one of these helpful FREE gratitude apps to coach you through the process of having an attitude of gratitude.

  • Gratitude: This app aims to be an avenue for those suffering from anxiety and depression. It helps users improve their mental health and change their perception of life by teaching user how to love and care for themselves.
  • 365 Gratitude: This app teaches user to focus on the good in life and motivates usage by celebrating accomplishments with rewards and prizes (medallions).
  • Gthnx: This app is my personal favorite since it incorporates journaling meditation, and pictures to help users spark joy in their life.
  • Live Happy: This app connects the science and psychology of happiness and gratitude to actions so that users can create a more meaningful life.

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

Van Woerkom, M. (2019). SEL Tip: Practice gratitude as a form of self-care. Retrieved from https://www.morningsidecenter.org/teachable-moment/lessons/sel-tip-practice-gratitude-form-self-care.

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.
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, Office of Student Life, The Office of Wellness and Mental Health

Self-Care– Taking Care Of Your Own Wellness

Brought to you by the Office of Student Life and Office of Wellness and Mental Health

“We have to cry sometimes before we can smile. We have to hurt before we can be strong. But if you keep on working and believing, you’ll have victory in the end” – Ann Davies

Self-care involves supporting yourself in ways big and small, from honoring your emotions, to being gentle in the demands you place on yourself, to allowing others to assist you in times of need.

Imagine that you were helping a loved one to recover from an injury. You would make sure they were getting enough rest and had nourishing food to eat. You would encourage them to do the things that make them feel better, be it exercise, socializing, or activities they enjoy. You would take the time to listen to what they were experiencing and to what they needed. You would discourage them from putting too much pressure or stress on themselves to feel better right away. Most of us instinctively know how to care for others, but forget to apply those same skills towards ourselves. Give yourself the gift of attention, time and compassion.

Self-care is just as important as your work or your education. Being overloaded with work can add to your stress and slow you down. Self-care helps to keep you positive and energetic. It gives you time to reflect on yourself and to consider what may enhance your overall wellness.

Learn to control what you can control! Stress can have a direct impact on your ability to function properly and your overall health. It can stop you from accomplishing many goals in life. Learning how to cope with stress may improve your lifestyle and increase your chances for success. Try setting small weekly goals to better manage your time. As you start to cross off the tasks on your to-do list, you’ll feel a sense of accomplishment which will help reduce stress.

Check out these links to learn more!

7 Self-care Tips during Pandemic

Everything Is Awful and I’m Not Okay: questions to ask before giving up

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

Cultivating Care and Reaching Out In Kindness, Nov. 2-Nov. 6

Office of Student Life and Office of Wellness & Mental Health present Cultivating Care and Reaching Out In Kindness!

NOVA is a community committed to showing care for all. Consider how you show care to others as well as yourself. Whether through a generous act of kindness or an enriched expression of gratitude, authentic care is what keeps us connected through the greatest of times and through the toughest of times. Let’s be even more intentional in cultivating and intensifying that care this season and beyond. For the week of Nov. 2 through Nov. 6, be on the lookout for daily posts, and check out the two options that we hope everyone will participate in for the betterment of us all.

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.

Thanks for ensuring that NOVA’s culture of care is solidified with actions.

Fun, NOVACares, Resources, Tip of the Week

Having Fun Online During COVID-19

Online life is in the forefront for many of us, especially for schooling, working, and staying connected with others.  This also means we are finding more entertainment online due to closure of many venues we would typically frequent.  Below are some suggestions of what you can do to have fun online during the pandemic:

  • Create a collaborative playlist with friends, classmates, colleagues, and family.  You’ll not only get to share your favorite tunes, but you’ll get to learn some new artists and songs, too
  • Use Zoom for more than class or work.  Have a dance party; host a movie viewing and critique party; play improv games like charades, one word story, convergence or 5 things; host a pet play date; engage in a group cooking demonstration

  • Celebrate random daily holidays, like National Power Rangers Day (Aug 28), Chocolate Milkshake Day (Sept 12), or Fried Rice Day, which is also Pepperoni Pizza Day (Sept 20)
  • Institute a TED talk of the day by viewing a video on a new topic everyday

  • Listen to, and discover a new podcast through your favorite podcast or streaming app
  • Use YouTube to find meditation and workout routines you can try

The possibilities are endless; try out something new, and share with others what you find to keep yourself entertained during this time!