Today kicks off the start of Eating Disorders Awareness Week (EDAW) – an annual campaign to educate the public about the realities of eating disorders and to provide hope, support, and visibility to individuals and families affected by eating disorders.

It is our sincere hope that all people are able to end the war with their bodies and bring in loving-awareness and appreciation for all the things their bodies can do.

Start loving Your body better TODAY with these suggestions:

Compassionate Body Scan: Bring loving awareness to the body from head-to-toe in this 25-minute guided relaxation. When practiced regularly, this practice can help you reframe old negative thinking patterns to more positive and helpful outlooks.

Love Your Body Yoga Class: Tuesday, February 28th 4:30pm-5:30pm. This all-levels practice creates a safe space for you to honor, appreciate, and love your body. All bodies are welcome. No experience necessary. RSVP and more info in link.

Honor your Health with Intuitive Eating: An evidence-based, mind-body health approach which focuses on listening and responding to the body’s physical and psychological needs to honor health.

If you think you might be struggling with disordered eating or know someone who is, please contact the Dartmouth College Health Service. To schedule an appointment with the dietician or a medical provider in the Primary Care Department, call 603-646-9401. To schedule a counseling appointment, please call 603-646-9442.

For other resources: https://students.dartmouth.edu/wellness-center/news/2023/02/eating-disorders-awareness-week-february-27-march-5-2023

Copyright VIA 24 Character Strengths

Maintaining a positive perspective, although tricky to do at times, is possible and it doesn’t have to feel like you are “faking it”. Read on for ways to bring this quality more naturally in your life as a way to support your wellbeing and boost your success.

“Positive Perspective”  means that you remain realistically optimistic and view setbacks and challenges as areas to learn and grow.  You notice the positive in yourself, others, and the environment. It DOES not mean having an unrealistic or “toxic” positive outlook on all of life, all of the time. But rather, having a perspective that enables one to “keep trying; even when progress is slow or difficult”  It’s all about remaining “confident of [one’s] ability to achieve the final outcome and therefore persist in the face of challenges.”

To give this area a boost, bringing intention around developing and applying your strengths can be instrumental in maintaining a positive perspective and belief in oneself. 

“People who have the opportunity everyday to do what they do best—to act on their strengths—are far more likely to flourish”

-Barbara Fredickson

Strength Spotting for Success: 3-Step Process

People who can recognize, and pull from, their inherent strengths have the potential to become more resilient and resourceful when faced with adversity. 

1. Consider an area of your life where you are faced with adversity at times.  It could be with your academics, relationships, health or anything else that causes difficulty from time-to-time.
   
   
2. Take stock of what you do well in this area of your life — Instead of focusing on just the challenges this area of your life brings, bring attention to the positive aspects it inspires in you. Are you a proactive student? Do you keep trying even when things get hard? Are you a good listener when a friend is in need?  Loyal to your family? Do you advocate for yourself? Make a list of all the things that you are proud of in relation to this.
   
   
3. Notice the strengths that came up with this reflection and visualize where you can act on your strengths more regularly, particularly around difficulty. Remind yourself that you are stronger than you may realize and that you have some pretty spectacular strengths to pull from.
   

‘Tis the week to celebrate RELATIONSHIPS (for folks that recognize Valentine’s Day at least)! Predictably perhaps, we will continue on that theme, but in the context of the college thriving aspect of “Social Connections”.  “Social Connection” means that you are in healthy, equitable relationships – on and/or off campus. You have friends (pets and family count!) that listen to you and you feel a sense of community.  

So whether or not you cringe at the thought of Valentine’s Day or you love it, the below will outline ways to help you foster healthy and sustainable relationships of all kinds.  After all, according to this Greater Good article that summarizes what the world’s longest happiness study reveals about finding fulfillment, 

“It turns out the key to a long, healthy life isn’t necessarily obvious…it’s not career achievement, or exercise, or a healthy diet” Instead, “one thing continuously demonstrates its broad and enduring importance: Good relationships.”

This is both daunting and empowering to discover. Mostly because having strong social connections are one of the greatest predictors of mental and physical wellbeing, but it’s also an area you generally just can’t make happen out of pure will.  It takes two-to-tango so to speak, and people can only control what they bring to the relationship.  But there is good news!  The latest research on human connections points to specific things each of us can do to make – and keep – friends. 

1. Show and Tell – we all want to feel appreciated, cared for, and valued in relationships.  Taking the time to let your friends know what they mean to you can go a long way.  
   
   Try This! Make a plan to tell a friend what makes you happy to have them in your life.  Show your support to another by being genuinely excited when something really good happens to them.  Put down your phone and give your full attention to another – the act of deeply listening is slim these days.  

2. Be Generous  – Turn your awesome attributes into generous gifts to others.  
   
   Try This! Take some time and notice what qualities you bring to your friendships that are special. Maybe you listen well or have a knack to make others laugh or you are a wonderful empathizer. Perhaps you are skilled at time management, creating a budget, or making amazing playlists.   Make a point to share these strengths with friends – particularly when they may need it most.

3. Be real – although being vulnerable about our struggles, accomplishments, and fears can be scary, it can be a positive way to build trust and a sense of closeness with another. 
   
   Try this!  You might try letting a friend in on when you’re struggling with something like a decision or when you are feeling overwhelmed.  Or share something positive – like when you are going to get to see your dog finally or celebrating a win.

4. Open to conflicts – as much as we want relationships to be drama-free, sometimes sparks fly, even in the healthiest of relationships.
   
   Try this! Instead of shying away from times of conflict, lean in for greater understanding (as long as the conflict isn’t abusive in any way).  Support yourself in the process of managing the difficult emotions that may arise during these times with one of our RAIN or compassion meditations – designed as a tool to help you manage strong feelings. 

It takes about 200 hours of investment in the space of a few months to move a stranger into being a good friend. It does not happen overnight, so bringing grace in for yourself, and others, can be helpful  in maintaining a positive perspective around friendships. 

May you all feel a sense of true belonging – from the inside and outside. 

Cheers to you and yours!

LB

Winter CAAARRRnival is coming (Feb 9-12) and is one way to embrace these long, cold days while celebrating the beauty of the winter season in the Upper Valley. Although this yearly festival is fun and exciting for many, the thought of celebrating anything winter-related might be quite off-putting for some.   If you tend to fall in the latter category, or just feel like you have had enough of winter, read on for strategies to warm up the rest of your season: 

Winter Got You Down?

Feeling sluggish? Irritable?  Moody? If you answered “yes”, you’re not alone!  The lack of sunlight can disrupt our daily body rhythms and make us feel those “winter blues”.   

Try These 4 Ways to Put Some SPRING in Your Step!

1. Soak up the SUN – Bundle up, and aim to spend at least 20 minutes outside every day.  Natural sunlight helps regulate your sleep cycles and also elevates your “feel good hormones” leaving you feeling more rested & in a better mood! Start your journey with this 6-minute walking meditation for those times you are making your way across campus and looking to get a little mindfulness in your day.
   
   Just too cold to get outside? Sit by a sunlamp for 15 minutes instead!  Stop by the    Student Wellness Center or the Undergraduate Dean’s Office to use one there or rent one from the Baker Library Circulation desk or the Counseling Center. 

2. Move It – As little as 10-minutes of exercise can help improve your mood & reduce feelings of anxiety. Try climbing the steps at Baker Library during a study break, do jumping jacks before your shower, take a brisk lunchtime walk (and soak that sun up while you are at it), or download an SWC evening yoga flow. 

3. Make Time to Chill (with others)– Whether it’s in person, or over video chat, connecting with friends & family is crucial for staving off the winter woes, not to mention boosting your immune system!  If you are feeling isolated or disconnected from the world, making space for a Just Like Me practice can help remind you that you are not alone. 

4. Eat for Energy – Take a 3-minute Mindful Check In to help you be more present before you nourish your body & mind with whole grains, fruits, & veggies at most meals. Swap that soda for water or herbal teas & limit your alcohol consumption.  

*It’s important not to confuse the winter blues with Seasonal Affective Disorder(SAD).  SAD symptoms are similar to “winter blues”, but are felt more intensely and will begin to interfere with your life. (Symptoms include tiredness, sadness, cravings for carbohydrates, decreased focus & concentration, lack of interest in usual activities.)

For support, you can schedule an appointment at The Counseling Center at http://www.dartmouth.edu/~chd/  or call 603-646-9442.

Here’s to a cozy and connected week,
LB