Dear Dartmouth,

What makes an action compassionate?  Whether that means letting someone have your seat,  staying patient with a barista at a coffee shop, or foraging for wild mushrooms for a friend (as my partner just did for me. Yay for morel season!), active compassion is any step taken for the benefit of another person.  

Acts of kindness (even small ones) are enormously powerful when it comes to making others feel cared for and seen, but what’s more is that they have an incredible impact on the person being kind – YOU!  They boost feelings of confidence, happiness, and optimism while reducing feelings of depression and anxiety (psst….these are really helpful things during finals). And the really cool thing is that acts of kindness are contagious.  When people witness others being kind, they are more likely to be kind themselves resulting in a happier, kinder community. 

So, as we delve into our final week of spring term that is chock full of festivities and final projects, papers and exams, let’s take a moment to consider how we can take compassionate action to bring more ease and kindness into the lives of our friends, for ourselves, and for the greater community. 

Here’s how to get started during finals week:

1. Find a Study Break Buddy – Although most of us know that study breaks are highly beneficial for our academic success, they are hard to come by for many.  Help a friend from burnout from planning study break sessions with them.  Maybe you meet for a quick iced chai or just have a 5-minute chat.  Planning time together, even 5-minutes, will be an accountability gift for both you and your friend.
   
   
2. You’re done with finals but your friends aren’t!  First celebrate that you made it through and can now take a break.  For your friends who have work that has yet to be completed  – let them know you are thinking of them by surprising them with their favorite snack or drink, or send them an encouraging text of support saying “You got this!”, or sneak a post-it note in one of their books with a meaningful quote or funny inside joke.  It might just be the thing they need to keep going…with a smile.
   
   
3. Check in and listen – for some, the end of the term may be full of mixed emotions. Although happy and celebratory for many, it may also mark uncertainty in relationships with so many ‘23’s graduating. For others, it might be a time where they are coming to terms with returning to a food desert or an area that doesn’t feel as safe and certain as the Dartmouth campus does.  Remember, we are all coping and dealing with things differently, so try not to assume this is a happy time for all.  Check in with friends and give others your complete presence as we transition out of this term and into the summer. 

Sending kindness and a wish for an ease-filled wrap up of spring term to you all!

Post written by Michael Burns Jr. ’26

Hey there!

As the term comes to a close, it’s natural to feel a mix of emotions! Maybe you’re relieved to be done with exams and papers, or excited for summer plans. But regardless of what you’re feeling, there’s one thing we can all benefit from: gratitude!

Research has shown that cultivating gratitude can have a powerful impact on our mental and physical well-being. It can help us feel more connected to others, more resilient in the face of challenges, and more satisfied with our lives overall. So, as we wrap up this term, let’s take a moment to reflect on all the people who have helped us along the way.

Maybe it’s a mentor or dean who went above and beyond to offer guidance and support. Maybe it’s a professor who challenged you to think in new ways and pushed you to be your best. Maybe it’s a ResOps employee in your dorm who always had a smile and a kind word. Or maybe it’s a friend or family member who was there for you when you needed them most.

Whoever it is, take a moment to think about how they have impacted your life. How have they helped you grow and learn? How have they made your experience as a student more enjoyable or fulfilling? And most importantly, how can you show them your gratitude?

One way to turn gratitude into action is to express it directly to the people who have made a difference in your life. Maybe you could write a heartfelt thank-you note, or send a Blitz expressing your appreciation. You could also consider giving a small gift or token of thanks, like a homemade treat or a thoughtful card.

But gratitude doesn’t have to be limited to one-time gestures. You can also cultivate a mindset of gratitude in your daily life. This might mean taking time each day to reflect on what you’re thankful for, or actively seeking out opportunities to show kindness and appreciation to others.

Whatever form your gratitude takes, remember that it’s a powerful tool for cultivating compassion and connection. By taking the time to acknowledge and appreciate the people who have helped us along the way, we can create a more supportive and caring community for everyone.

So, as we close out this academic year, let’s take a moment to reflect on all that we have to be thankful for. And let’s commit to showing our gratitude in tangible ways, both now and in the future. Because when we cultivate gratitude and compassion, we create a brighter, more positive world for all!

From one grateful heart to another,

Michael Burns Jr. ’26

Following post brought to you by Student Wellness Center rock star intern, Michael Burns Jr. ’26

Green Key weekend is just around the corner, and we all know what that means – friends, parties, and lots of fun! But we also know that it’s important to be conscious and intentional about our choices, especially when it comes to alcohol and partying. That’s why we’re here to share some tips and ideas to help you make your Green Key weekend a fun and conscious one!

First and foremost, remember that you have the power and choice to make your Green Key what you want it to be. Whether you choose to abstain altogether, take it easy, or party hard, it’s up to you. There’s no right or wrong way to do Green Key, as long as you’re making conscious and intentional choices that feel good for you.

If you do choose to drink, remember to do so responsibly and intentionally. That means knowing your limits, staying hydrated, and avoiding dangerous situations. It also means being respectful of others and their boundaries. 

But what if you choose to abstain? That’s totally cool too! You can still have a great time during Green Key weekend without alcohol. You can join in on the festivities, dance the night away, and connect with others.

And here’s where the idea of compassionate action comes in. By being conscious and intentional about our choices, we can also be compassionate towards ourselves and others. That means listening to our bodies and minds, respecting our own boundaries, and being supportive of others in their choices as well.

So, let’s make this Green Key weekend a fun and conscious one! Remember that you have the power and choice to make it what you want it to be. And by doing so with compassion and intentionality, we can create a safe and enjoyable space for everyone.

Here are some tips for practicing intentionality while drinking:

1. Set an intention about drinking or not: Think about what you want to get out of the night and set a clear intention for how you want to feel and behave. This could be anything from wanting to have a fun time with friends to wanting to stay safe and in control. 
   
   
2. Know your limits: If you choose to drink, be aware of how much you can drink before you start feeling out of control, and stick to that limit. It’s okay to say no to drinks or to take a break from drinking altogether if you feel uncomfortable.
   
   
3. Pace yourself: Drinking too quickly can lead to losing control and not being able to stick to your intentions. Take it slow and give yourself time to enjoy the experience.
   
   
4. Drink water and eat food: Staying hydrated and well-fed can help you stay in control and avoid negative consequences from drinking too much. Check out all the great things (including FREE food) Green Key@Collis is offering!
   
   
5. Be aware of your surroundings: Pay attention to your surroundings and make sure you and others feel safe in the environment. If you feel uncomfortable or unsafe, don’t hesitate to leave or ask for help. If you notice that something might be off for someone else, check in.
   
   
6. Be respectful of others: Drinking can lead to poor decision-making and negative behavior. Make sure you are respectful of others and their boundaries.
   
   
7. Have a plan for getting home safely: Check in with each other at the end of the night and make sure everyone in your group has a way to get home safely.  If you’re farther than a walk, don’t risk driving/biking under the influence – use a designated driver or a ride-sharing service. 

Cheers to a great Green Key weekend!

Michael Burn Jr. ’26

Post written by guest author, Michael Burns Jr. ’26

Hello everyone! I wanted to share something pretty cool with you all. Did you know that one of the secrets to high academic performance is…self-compassion?! I know, right? It sounds kind of weird, but it actually makes total sense.

Here’s the deal: when we’re too hard on ourselves and beat ourselves up over setbacks and failures, we’re not doing ourselves any favors. We’re actually hindering our ability to learn and grow from those experiences. But when we’re kind and understanding to ourselves, we can objectively recognize where we can improve without all the negative self-talk.

So how do we practice self-compassion? It’s simple, really. We just need to acknowledge that everyone makes mistakes and has shortcomings. I know, it is easier said than done, but it’s all part of the learning and growing process. And when we experience negative feelings, we need to keep them in perspective. This one moment doesn’t define us or our abilities. We are only human.

And the best part is, when we practice self-compassion, we create the optimal conditions for growth and transformation. It’s like giving ourselves permission to make mistakes and learn from them. How amazing is that? You are growing and learning, every little stumble does not mean your downfall. 

So let’s all make a conscious effort to be kind and compassionate towards ourselves. It’s not only good for our academic success, but for our overall well-being too. And remember, we’re all in this together. So let’s support each other in our journey towards success.

So how can you practice self-compassion? Here are a few tips:

• Talk to yourself the way you would talk to a friend. Would you ever tell a friend that they’re stupid or worthless? Of course not! So why would you say those things to yourself? Be kind and understanding to yourself, just like you would be to a friend.
  
• Give yourself time to heal. When you experience a setback or failure, don’t expect to bounce back overnight. Give yourself time to process your emotions and learn from your experience.
  
• Seek out support. If you’re struggling to practice self-compassion on your own, don’t be afraid to reach out for help. Talk to a friend, family member, therapist, or other trusted person.
  
• Remember, self-compassion is a skill that takes time and practice. But it’s a skill that’s worth developing. When you practice self-compassion, you’re more likely to succeed in school and in life.

Stay kind and compassionate,

Michael Burns Jr. ’26
Student Wellness Center Wellbeing Intern

Every morning BEFORE getting out of bed, try setting an intention for your day. I like to think of intentions as Jack Kornfield describes them; as a way to “set the compass of your heart”. In other words, it’s deciding what is most deeply important to you, and making a daily commitment to have your thoughts, words and actions aimed towards that direction. For me, a morning intention could be as simple as “May I treat everyone with kindness today” or “I vow to be present when I am with my family”.

More recently, I have been repeating the below short meditation poem by renowned mindfulness teacher, Thich Nhat Hanh. I have found that it helps frame my day on a more positive note and reminds me to start my morning slowly, rather than jumping right onto my phone or computer the moment I wake up.

When we start our day with setting our minds and hearts towards what we care most deeply about, it can help set the stage for a day that feels on purpose and focused.

Try setting an intention for your day starting tomorrow! You can repeat the poem I use (see below), or come up with your own. What matters is that you recognize a vision for yourself and that you make a commitment towards that vision.

A Morning Meditation Poem

Waking up this morning I smile

knowing there are 24 brand new hours before me.

I vow to live fully in each moment

and look at beings with eyes of compassion

-Thich Nhat Hanh