Tag Archives: self-care

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.

Mental Health Resources, Sexual Assault Services, The Office of Wellness and Mental Health

Presenting TimelyCare- A New, Free Telehealth Program For Students!

Northern Virginia Community College is excited to offer TimelyCare- a new, FREE telehealth program for students for students seeking mental health and wellness supports! The service will provide access to 24/7 virtual mental health care from anywhere in the United States via the TimelyCare app or the web on VCCS’ TimelyCare homepage for phone or video appointments.  Available services include:

  • TalkNow: 24/7, on-demand video access to a mental health professional for in-the-moment support for concerns like test anxiety, interpersonal conflicts, stress, break ups, feeling stuck, and suicidal ideation
  • Scheduled counseling with a licensed professional (up to 6 sessions a year)
  • Health coaching with lifestyle support for concerns like sleep issues, body image, physical health, nutrition, meal prep, etc.
  • Group sessions for weekly guided meditation, yoga, and monthly special topics seminars

You’ll never receive a bill, be asked to pay, or be asked to provide insurance information!  Registration with your VCCS email, an internet connection, and about 2 minutes is all you need to start; learn more and sign up at www.timelycare.com/vccs, download the TimelyCare app, or access from the Office of Wellness and Mental Health telehealth page today!

Dual enrolled students are not eligible to access these services and students under the age of 18 require parental permission to access telehealth services.  Please contact the Office of Wellness and Mental Health at wellness@nvcc.edu with any questions.

 

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

Happy Holidays from OWMH

Happy Holidays Script Text with Holiday Evergreen Branches and Red Berries on Side Over Rustic Wood Background

We want to remind you of the College closure from December 24, 2021, reopening on January 3, 2022.  All campus operations are suspended, and facilities will be closed during this time.

As we near the end of 2021, we hope you have an opportunity to rest, spend time with love ones, engage in your favorite activities, take time for personal wellness and respite, and are energized for the new year.

On behalf of Northern Virginia Community College, happy holidays to you and yours!

-The Office of Wellness and Mental Health Team

If you need immediate support/assistance, please contact the National Suicide Prevention Lifeline 24/7 at 1-800-273-8255, or call 911.

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

Talking With Your Professor About Your Mental Health

Recognizing, discussing and seeking assistance for mental health concerns is difficult.  There is a vulnerability (and a fear of stigma for many) that may cause one to hesitate to communicate and/or pursue help, if at all.  Know that you are not alone- mental wellness shifts for everyone, and everybody finds themselves needing help sometimes.  This graphic from Mental Health America illustrates some options and suggestions for how to communicate with your professors about your struggles and needs.

NOVA-specific options you may also consider include:

Remember, you are cared for, and NOVA is here to support you!  If you find yourself feeling unsafe and in need of support, contact the National Suicide Prevention Lifeline:

    • Available 24/7
    • 1-800-273-8255, or chat
    • 1-888-628-9454 (Spanish Language)
    • 711 (Deaf or hard of hearing)
    • 1-800-273-8255 and press 1, text 838255, or chat (Veterans)

For immediate assistance, please call 911.

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

Suicide Prevention is On All of Us

September is National Suicide Prevention Month.  Within this month are Suicide Prevention Week from September 5-11, and World Suicide Prevention Day on September 10.  With suicide being the tenth leading cause of death in the United States (second among 10-34 year old persons, and fourth for 35-44 year old persons), we need to be more vigilant about improving general mental health, and provide support to one another.

Suicide is not an easy topic to discuss, especially because many people feel that they may accidentally say the wrong thing, push their friend or loved one into hurting themselves, or may implant the suggestion of suicide, but this just isn’t true.  Suicidal thinking is isolative, and knowing that someone loves and supports you nonjudgmentally often is just the support someone needs to hang in there, and seek some help.

There are many notable signs, like in the graphic above, that someone may display when they are dealing with suicidal thinking.  Suicide is also not a spontaneous action, rather, people who attempt or consider attempting to kill themselves have thought about it for some time.  There is a spectrum of consideration for suicide, and when someone has decided to carry out an attempt, they appear more at peace because the anxiety of contending with their pain feels like it’s over.  Even then, it is not too late.  If you see someone suffering, offer your ear.  Compassionate connection is the gateway to addressing pain and trauma, moving a person away from potentially ending his/her/their life.

Some local and national resources include:

  • National Suicide Prevention Lifeline:
    • Available 24/7
    • 1-800-273-8255, or chat
    • 1-888-628-9454 (Spanish Language)
    • 711 (Deaf or hard of hearing)
    • 1-800-273-8255 and press 1, text 838255, or chat (Veterans)
  • PRS Crisis Link Hotline (Northern Virginia):
    • Available 24/7
    • 703-527-4077 or text CONNECT to 85511
    • 711 (Deaf or hard of hearing)
  • Crisis Text Line:
    • Available 24/7
    • Text HOME to 741741
  • The Trevor Project (LGBT):
    • Available 24/7
    • 1-866-488-7386
    • Text START to 678678
    • TrevorCHAT

Join us in the effort to prevent suicide for all, and check out the #bethe1to campaign!

“Even the darkest night will end, and the sun will rise.”

Sources:

https://afsp.org/suicide-statistics/

https://www.nimh.nih.gov/health/statistics/suicide

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

August is Wellness Month! Tips to Focus on Your Wellness

 

Happy Wellness Month! More than ever, the need to focus on physical, mental, emotional and spiritual wellness is apparent.  With just a few dedicated moments and strategies, you can keep your general wellness on track, lessening the pains and frustrations of life’s challenging moments.

While there are many facets and ways to focus on your wellness, consider focusing on the following, and coming up with a few of your own:

  1. Prioritize sleep.  Not getting restorative sleep sets the tone for your day, and puts your energy and focus at a deficit.  When you can, get an extra half hour or so of rest to prepare you for the next day.
  2. Stay hydrated.  Water consumption is fundamental to many bodily functions and processes, including thinking, movement, clear skin and sleep, so drink up!
  3. Practice gratitude.  We all are striving everyday to grow, and unfortunately, it can be easy to focus on what we do not have.  Instead, reflect on what you do have, and the strides you made to meet your needs and goals.
  4. Get well exams.  Regular check-ups with a doctor or other certified professional supports overall health by giving you a status on your physical wellbeing, as well as areas to focus on, if necessary.  Early intervention is the best intervention!
  5. Incorporate fruits/veggies.  A variety of produce in your daily food consumption not only supports your physical wellness, but they taste great!  Try out a new, colorful fruit/vegetable, or one you decided you did not like a child- maybe you’ll change your mind!
  6. Take a walk/get outside.  Fresh air is a necessity, and a great tool for centering yourself.  Pause and take in the sights, sounds, smells, and sensations around you.
  7. Do something without expectation of something in return.  A great way to take the focus off of yourself, especially when you are not feeling the greatest, is to do a good deed for someone else.  The smile you give to another can bring yours back, too!
  8. Plan for setbacks.  Nothing goes our way 100% of the time, so a good way to prevent feeling devastated when life throws a hardship your way is to prepare for the possibility that tough times may come.  They are temporary; having skills, resources and supports in place will lessen their disruption.
  9. Practice deep breathing.  Have you ever sighed and realized that your jaw or fists are clenched?  Breathing not only supports physical processes, but our emotional and spiritual health as well.  Take a moment to engage in mindful breathing; focus on the present, and let go of the tension or worry you may be experiencing.
  10. Limit screen time.  Turn off the TV, log off social media, put down your phone.  Looking at screens too long is not only unhealthy for your eyes, but you may be engaged in internalizing negative stimuli, such as negative news stories, or people ranting online, and these can zap your mood.  Schedule your screen time to limit your exposure, and engage in some of the tips above!

What’s your favorite way to focus on your wellness?  Find a new strategy, and share it (or your tried and true methods) with a friend today!

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

World Human Rights Day

December 10 marks World Human Rights Day (HRD)!

The Universal Declaration of Human Rights (UDHR) was adopted on December 10, 1948, and the upholding and revisions of this document have been made by the United Nations (UN).  It aims to clearly define the rights of humans all over the world, as well as encourage people to stand up for the rights of others when they see violations of human rights, and harm being done to their fellow humans.

The theme for HRD 2020 is “Recover Better – Stand Up for Human Rights”.   In light of the global pandemic, it is even more imperative to highlight and fight for human rights while many are suffering, and struggling with their respective countries political and economic impacts on its citizens.  In the past, pioneers such as Eleanor Roosevelt, Mahatma Gandhi, Mother Teresa, Nelson Mandela, Dr. Martin Luther King, Jr., and the current Dalai Lama have been recognized for their efforts for pervasive recognition of the rights of others.  Many such persons make efforts daily in support of this initiative; take the time to learn more about their contributions.

You do not have to be famous or a formal advocate to have an impact; treat others with, and expect them to treat you with dignity, respect, and common courtesy.  Speak up for injustices and wrongdoing that you see.  Contribute to local initiatives and committees that impact your neighborhoods and localities.  Learn about politicians and others in formal office and what they stand for, and fight for change where necessary.

You can learn more about the Universal Declaration of Human Rights available in over 500 languages.  It is also available in a  simplified version, in an illustrated booklet, and in sign languages.   Share on social media with hashtag #humanrightsday!

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!