Written by Michael Burns Jr ’26

Welcome back to the Summer of Reflection with the Student Wellness Center! If you’re joining us for the first time, get ready to embark on a journey of self-discovery and exploration as we dive into the different aspects that make up who you are. Just like the earth takes root, thrives, and provides nourishment, it’s time for us to reflect on the areas of our lives that contribute to vitality, balance, and joy. This week, we’re shining the spotlight on Physical Wellbeing, because taking care of our bodies is crucial for our minds and overall well-being.

Aspects of Physical Wellbeing include being active in a balanced way, getting enough sleep, and nourishing your body. For today’s purposes, we are honing in on the specific aspect of physical activity.

When we engage in physical activity* we cultivate the capacity to tap into the energy that fuels our mind, body, and spirit, aligning them in perfect harmony. It’s not just about toning up or training for a marathon; it’s also a natural mood booster and stress reliever. Activities that get our hearts pumping and our bodies moving release endorphins, those wonderful feel-good chemicals that leave us with a sense of euphoria and satisfaction.

A recent study conducted from CDC data analyzing responses from 1.2 million adults found that regular exercise reduced the number of poor mental health days a month by more than 40 percent! Reading this study further reaffirmed that exercise can have the amazing ability to change the way the brain functions, leading to a decrease in depression and anxiety in many individuals.

We know that engaging in physical activity may come more naturally for some*, while for others, it’s a big task and can feel like one more thing to add to the to-do list. If you tend to fall into the latter category and would like to bring greater intention to this aspect of physical wellbeing, here are some ways to help you get and STAY moving:

1. Do one small thing differently – When we want to bring a change into our lives, we often go too big, too soon. We aim for something that might not be realistic nor sustainable, and before we know it, we feel like we have failed and give up. Instead of vowing to hit the gym everyday, start with something you feel completely confident in that you can stick with. Maybe it’s taking a longer route to class, taking the steps instead of the elevator, or having a dance party in your dorm room with friends. When we commit to taking small, doable steps towards the change we want, we build our confidence and enthusiasm for the next small step.
   
   
2. Do something you like – It’s much easier to stick with something you enjoy doing rather than something that feels like complete drudgery! When it comes to creating a sustainable movement regimen, consider what types of movement-based activities bring you joy. Maybe it’s going for a walk, ride, or a roll along the scenic paths of the Upper Valley, or joining a dance group like RAAZ, taking a swim down at the river, or practicing yoga with the Wellness Center outside! These activities not only promote mental clarity, reduce anxiety and depression, but also enhance our emotional well-being.
   
   
3. Try out a mind-body practice – Engaging in physical activity can help you access a beautiful synergy between the mind and body. It’s a sacred space where we become more attuned to our bodies, honoring their strength, flexibility, and resilience. Through mindful movement practices like yoga or qigong, we cultivate a deeper connection with ourselves, fostering self-awareness and promoting a sense of inner peace. This mind-body connection becomes a gateway to holistic well-being, allowing us to tap into our inner wisdom and nourish our souls.
   

*We want to take a moment and recognize that there are folks among us that struggle with disordered relationships with exercise and movement.  For those of us who find it challenging to find balance with exercise and movement, nourishing your Physical Root may look very different from what we offered above.  Instead of thinking about how to get MORE movement in, we invite you to consider the following instead: 

1. Consider what would be nourishing for you physically – we often think doing more is always better, but if you tend to be the kind of person who pushes yourself to the limit, doing less is actually what you may need more to feel at your best.
   
   
2. Talk to a trained counselor/listener – if you are feeling stuck in a harmful and unhealthy pattern with exercise/movement, it can be helpful to talk to someone who can help you make a plan towards a healthier relationship with your body.  Folks at the Counseling Center can be a great start, or schedule a Wellness Check In for a non-judgmental space to talk through your options. 

In a busy world filled with demands, physical activity can act as a sanctuary of self-care for some, allowing the space to prioritize ourselves and nurture our bodies. These moments can help to recharge our energy, restore balance, and remind us of the importance of self-love. Engaging in a moderate level of physical activities builds resilience, confidence, and self-belief as we challenge ourselves, overcome obstacles, and discover our inner strength. It serves as a catalyst for personal growth that translates into all aspects of our lives. Additionally, physical activity fosters a sense of community and social connection, bringing like-minded individuals together and providing a shared sense of purpose. By embracing the transformative power of movement, we create a balanced and vibrant life that nurtures our overall well-being. 

So go out there, ignite your passion, and let physical activity propel you towards a life of boundless joy and well-being. You’ve got this!

Wishing you wellness,

The SWC Team

Image Credit: Headspace Budget Basics guidance

Post written by Michael Burn Jr. ‘26

Welcome back to the Summer of Reflection with the Student Wellness Center! For our first time readers, this summer, we are inviting you to embark on a journey of self-discovery and exploration as we delve into the different aspects that make up who you are. Just as the earth takes root, thrives, and provides nourishment, it’s time for us to reflect on the areas of our lives that can contribute to vitality, balance, and joy. This week, we turn our focus to Financial Wellness, a crucial aspect of our overall well being.

Financial wellness isn’t just about having enough cash to splurge on some late-night Domino’s or snag the latest iPhone (although that’s nice too!). It’s about building a solid foundation for your life and feeling secure and stress-free about your finances.  

Imagine this: you’re in control of your money, you’ve got a budget that suits your lifestyle, and you’ve even managed to put away some savings for those unpredictable moments (like when your phone suddenly sinks to the bottom of the Connecticut—been there, done that!). How would that make you feel? Pretty incredible, right?

Along with just feeling good, financial wellness can provide you greater freedom and flexibility to make choices that align with your values and aspirations. Whether it’s pursuing a study abroad, starting a side hustle, or taking that spontaneous road trip with friends, being financially stable means you don’t have to pass up on these opportunities and are able to maintain some peace of mind at the same time.

So, how can you nourish your financial roots while rocking your Dartmouth experience? Here are some action steps just for you:

1. Approach money challenges with patience and kindness – Paying attention to your spending, budgeting, and saving can be stressful! When you approach it with a sense of compassion and a growth-oriented mindset, managing your finances can actually feel encouraging and positive.
   
   Try This! Take the Headspace* free Mindful Spending: Managing Financial Stress course or listen to the Budgeting Basics 5-minute talk to explore how to bring compassion into your finances and tips for mindful spending.
   
   
2. Tap into the Financial Aid Office – Get to know the resources they offer. They’re here to guide you through your options and help you make sense of your financial aid package. Don’t be shy—reach out and get the support you need.
   
   
3. Create a Budget and Track Spending – Develop a budgeting habit and keep tabs on your spending. This way, you’ll know exactly where your money is going and be able to make informed decisions about how to spend, save, and prioritize your financial goals. Online tools like Mint or You Need a Budget can assist you in organizing your finances effectively.
   
   
4. Find tools to help manage financial anxiety – whether that’s through meditation (like one of our Micro Mindfulness Guided Audio practices), scheduling a wellness check-in to talk through what a financial plan might look like, or reminding yourself that your still learning; it’s important to give yourself space so that you can gain greater clarity around the best next step forward.

*All active Dartmouth College faculty, staff, students, including undergraduate, graduate, and professional school students are eligible for free premium access to Headspace.

As we wrap this week’s theme up, we invite you to make time to regularly reflect on your financial habits. When you make this a priority you might just feel more inspired to cultivate those money skills, explore the resources available to you, and/or to lay the groundwork for a secure and fulfilling future. Remember, financial wellness isn’t just a buzzword—it’s an essential part of your well-being!

Stay tuned for our next reflection, where we’ll dive into another vital root of well-being: Physical! Embrace this summer of self-discovery, and may it bring you closer to a life lived with vitality, balance, and joy.

Wishing you financial wellness and fulfillment,

Michael Burns Jr. ‘26
Student Wellness Center Wellbeing Intern

Photo Credit: https://itsjustlife.me/i-am-because-we-are/

Following excerpt written by: Michael Burns Jr ’26

Welcome back to the Summer of Reflection with the Student Wellness Center! As we continue our journey of self-exploration and introspection, we now turn our attention to an essential aspect of our overall well-being: Social Wellness. In the midst of this bustling college environment, it’s crucial to foster strong personal connections, manage interpersonal conflicts effectively, and engage with our community and the people around us.

Social wellness isn’t just about attending parties or joining clubs; it’s about building meaningful connections, navigating conflicts, and cultivating a genuine sense of belonging within your community. A solid support system can help buffer against stress by providing guidance, encouragement, and that sense of security you need to bounce back stronger.

As you reflect on this root of wellness, we invite you to consider where the following tips and tricks might help you strengthen your social roots here at Dartmouth and beyond: 

1. Stay connected to the important people in your life – Thanks to technology, staying in touch has never been easier. Whether it’s a FaceTime call, an Instagram DM, a WhatsApp message, or even a good old-fashioned phone call, make the effort to connect with your loved ones regularly. These connections provide a sense of continuity and support, reminding us that no matter where we are, we’re not alone.

2. Create a personal cheerleading squad – Having a network of friends who understand, uplift, and encourage you can make a world of difference. Those meaningful connections can help you gain perspective, boost self-esteem, and provide that unwavering support during challenging times. Trust me, they’ll be your biggest cheerleaders on this journey!
   
   
3. Navigate conflicts with compassion – Even the most healthy and equitable relationships endure hardships at times.  When conflicts arise in otherwise healthy relationships, try to approach these moments with a heart and ear towards creating deeper understanding and learning.  By showing up with presence and empathy, we can hold space for both our own experience of challenge/hurt while also working towards resolution with the person we care about.
   
   
4. Embrace the vibrant community that surrounds you – Dartmouth has incredible resources for building community and making connections. For me, the key to hearing about the events is actually going through the emails from LISTSERV.
   
   Whether it’s through clubs like the Dartmouth Outing Club, dance groups, religious organizations, or your House Community, there are plenty of avenues to connect with individuals who share your interests and passions. 
   

So, as you continue on your college adventure at Dartmouth, try to keep in mind the importance of nurturing your social connections. Whether that’s through choosing to embrace the vibrant community that surrounds you, reaching out to new people, or creating spaces for meaningful interactions — your social root has greater capacity to flourish allowing your college experience to be more likely enriched with lifelong friendships, personal growth, and incredible memories.

Stay tuned for our next reflection, where we’ll explore another vital root of well-being: Financial.

As you are ready, go out there, create unforgettable memories, and build the social network of your dreams. The world is waiting!

We wish you a life lived with vitality, balance, and joy,

Michael Burns Jr ’26
SWC Wellbeing Intern

Written by Alleah Schweitzer

“When you reach for the stars, you are reaching for the farthest thing out there. When you reach deep into yourself, it is the same thing, but in the opposite direction. If you reach in both directions, you will have spanned the universe.”

Vera Nazaria

As we continue exploring our summer theme of Reflecting on our Roots, we’ll take a turn towards emotional wellbeing in today’s post…

Emotions, feelings, and reflections of our inner experiences tend to be relegated to the territory of mental health— that is, the stuff going on in our heads. This is true but also not telling of the entire tale! The deeper we explore within ourselves, the more readily we notice that emotional health can initiate physical responses in our body too. 

Our brain’s amygdala, while tiny and almond-shaped, has an enormous job— it is the center for processing our emotions. It is also the same structure that automatically detects hazards, scanning for danger at all times of day (and even at night while we sleep) to ensure we are safe. When a threatening situation is detected, our “fight or flight” survival mechanism is triggered and our bodies are flooded with adrenaline and hormones that increase our heart rates, cause sweating and irregular breathing, heighten our alertness, and create tension. 

You have probably heard of the “fight or flight” response before. But did you know that our “fight or flight” response is triggered by non-life-threatening scenarios too? Studying for an exam, speaking in public, and taking on a heavy workload can produce strong emotions like panic, worry, shame, or loneliness. Reaching for the stars means we are stretching ourselves to learn and grow. But we also need to recognize when we overextend ourselves too. Feelings of stress and anxiety can have impacts on our mental and physical health in the long-term. 

Try the “Name It to Tame It” technique when a stressor arises. Identifying an intense emotion (“naming”) has the effect of reducing the stress and anxiety (“taming”) the brain and the body that that emotion is causing. 

Gently reflect on these painful emotions right after a stressful event occurs using the 4-step “Name It To Tame It” technique developed by Dr. Daniel Siegel, Mindful Awareness Center at UCLA: 

1. Locate and notice the feeling of stress in our body. Where did the stress arise in your body? Maybe you noticed a tightness in your chest or that your breathing quickened. 
   
   Take a slow and deep breath in.
   
   
2. Recognize and name the situations that are triggering this stress. Maybe they are rooted in a conflict with a roommate or studying for an upcoming test.
   
   Name the trigger and then exhale.
   
   
3. Recognize and name the emotion that accompanies this trigger. Name it to tame it! Check out this Mood Meter if you want to precisely label the emotion you are feeling.
   
   Name the emotion and inhale.
   
   
4. Notice the changes the previous steps had on our body’s physical response to stress. Maybe our shoulders relaxed or our breathing deepened.
   
   Exhale.
   

Our bodies’ stress response is a cue for us to pay attention and act. When we notice these physical changes, we are empowered to create a healthy distance between ourselves and that emotion, experiencing our emotions rather being controlled by them, and preventing ourselves from getting swept up in an emotional outburst. By exploring deeper within, noticing the external factors and consequent physical changes that impact our roots of emotional wellbeing, we can develop a skillset to use at any point. What abounds is the capacity to be our best self, opening up a universe of possibilities.

Written by Alleah Schweitzer, Student Wellness Center Wellbeing Program Coordinator

As we dive into this summer’s theme of “Reflecting on our Roots”, it might be hard to imagine when and where we will be able to carve out space to actually slow down in the first place.  We’re all busy with different things; whether it’s a full day of classes and work, catching up on emails/texts, hanging out with friends, tending to our mental health or even trying to fully enjoy all that Dartmouth and the Upper Valley has to offer during the summer – life gets pretty full.  

But part of living life so robustly and completely means taking time for reflections, allowing ourselves the time and space to process our past experiences, think about the ways we want to move forward, and give ourselves time to recharge and refocus.  

When we prioritize time for reflection in our lives, we are more able to identify what we truly value and care about, direct our focus to what’s most important and increase our capacity for motivated leadership. In a nutshell, honing the capacity for self-reflection is a foundational skill for our continued growth and evolution. 

But as stated previously, we are B-U-S-Y!  When will we find the time for this?  The good news: slowing down for reflection doesn’t have to take a ton of time.  In fact it can be done in a few simple steps, especially when done regularly.  Here is a simple 5-step process to get you started: 

1. 1st things 1st, SLOW DOWN – find some time between all the doing to just be.  It might be during a time you normally scroll through social media, taking a few minutes right when you wake up or before you go to bed, or anytime that you find yourself waiting for something like class to start, your computer to reload, or friends to show up, etc.
    
2. OBSERVE – Identify and think about a specific area or time in your life you want to focus on. 
   
   
3. INVESTIGATE and ACCEPT – consider what has been working and what has not in this area.  Let go of any judgment that arises and instead bring kind curiosity to this part of the process.
   
   
4. LEARN – Pinpoint actions that have been helpful that you want to build upon. Identify behaviors that you could let go of or change that may help reap better outcomes. And take time to discover new and different ways of doing things.
   
   
5. NURTURE AND ACT – Put what you learn into practice and let this be a step towards greater self-care and growth. 
   

The key is to give yourself the space and time to see, feel and accept where you have been and notice where you are now, so that you can make better sense of your experiences and begin to see how you want to move forward to bring greater meaning into your life. 

Stay with us in the coming weeks as we use this reflective process to take a deep dive into our “Roots of Wellness”.

Until then…