Dear Dartmouth,

This winter, the Student Wellness Center invites you to explore ways to intentionally bridge divides and to examine how consciously focusing on reaching across differences can enhance both our individual and collective wellbeing. This task, though lofty, can help us tap into our shared connectedness and promote a climate of belonging here on Dartmouth’s campus.

What does it mean to intentionally engage with people or groups of people who hold different perspectives, values, or identities than ourselves? Intention means that the decisions we make align with our core values, beliefs, and needs. The decision to reach across differences must come from an authentic place within us and intersect with our values, and thus must derive from understanding how our individual wellbeing benefits from such an undertaking.

1. Empathize to build personal resilience. Empathy, the ability to cultivate non-judgment and compassion, lies at the heart of connection. When we practice empathizing with others who share experiences outside our own (not passively/resignedly accepting different worldviews but acknowledging their reality with greater clarity), we challenge our own assumptions, encourage critical thinking, and build the strength it takes to see situations from different angles. This in turn can help us add innovative resources to our toolkit that enable us to face new and emerging challenges in our personal lives with confidence.

2. Bring greater clarity to stressful societal conflicts. Polarizing politics and conflicts at home and abroad can have real and devastating impacts to our individual mental health. Personal stress around these events can be reduced when we practice cultivating empathy. We may even be able to comprehend our deep connectedness on the basis of our common humanity (and suffering), in spite of vastly differing views. Try this “Just Like Me” practice to tap into the interconnectedness we share with all human beings.

On the collective scale, our ability to address sharp societal challenges relies on how well we engage with worldviews that differ from our own. Particularly around the understanding and discussing of such viewpoints. Such endeavors, while understandably difficult, stand to benefit us all. When we reach across differences, we can build stronger, more innovative communities. We can reduce isolating certain groups or individuals, and promote more opportunities for belonging and connectedness. Dartmouth Dialogues, one of President Sian Beilock’s five key areas of focus, represents one way that our institution is committing to bridging personal and political divides.

It has never been a more critical time for us to recognize the challenges that our community (and world) face when we remain unwilling to engage with differing perspectives and experiences. Similarly, it has never been more important to realize how surmountable these challenges can be and how they stand to benefit our holistic sense of well being. Through intentionality, we can identify the steps to take that help us connect authentically with others and contribute to a more inclusive community. When we reach across differences together, we commit to building upon our shared humanity for the sake of our common benefit.

Welcome back to Connecting With Our Purpose where we will offer tools and tips throughout the term to help you embrace and maximize that which makes your life most worth living. 

Revealing glimmers of your life purpose can be achieved through something as simple as a journaling practice. Let journaling be a powerful tool for helping you better articulate your goals and needs and gain new perspectives along the way. You may also find it to be a relaxing, even meditative activity. Sometimes it helps to write freely, while other times it helps to write under the auspice of a specific prompt. We’ll offer some of our favorite journaling practices and prompts here to help you kick start your journey!

1. Pause and Center Before You Begin
   • Set aside at least 5-10 minutes for your journaling practice.
   • Try this 2.5 minute STOP practice as a way to pause, breathe, notice, and reconnect to your intentions.

2. Our Favorite Prompts to Help you Connect With Your Purpose (write openly or try one of the journaling tools below):
   • When you imagine your future self, what do you hope to see?
   • What does “purpose” mean to you? 
   • Name one way a value of yours connects to your purpose. How did you arrive at this value?
   • Do your decisions reflect your values?
   • What parts of your relationships are most meaningful to you?
   • What does having a sense of purpose provide you?
   • What makes you come alive?
   • When have you felt a sense of meaning?
   • Fill in the blank: I exist to _____ (intended impact) in order to serve _____ (desired audience). What do you notice about your response?

3. Our favorite Journaling Tools:

• Gratitude Journaling: Each day, write down 3 things you are grateful for. When we take the time to remember and list three things we are grateful for, we focus on what’s good in our lives and helps us recognize qhat truly matters to us. Pick up a free gratitude journal from the Student Wellness Center (located in Berry library, right above Novak).

• Swift Ink or Stream of Consciousness Journaling:
  • Want to journal but don’t know where to begin (or worry you’ll get caught in the trap of perfectionism)? Swift Ink can be an effective practice for letting words flow freely onto the page, without judgment.
  • How to start: Set a timer for 2-5 minutes. Choose one of the prompts above and write, without lifting your pen from the page, until the timer rings. If you are stuck, simply write “I have more to say” over and over until an idea or direction emerges.
  • Reflect on what you have written: What themes have materialized? 

• Three Things Journaling: This practice is helpful for helping us prioritize what is important and release that which no longer serves us. Periodically check in and jot down your responses these three questions:
  • What is one thing I want to let go of?
  • What is one thing I want to embrace?
  • What is one thing I want to focus on?

Want more journaling prompts? We’ve developed more prompts here to help you reflect on your past journey, present focus, and future intentions. Happy writing!

P.S. We’d love to hear from you! Schedule a Wellness Check In with one of our skilled wellness coaches to reflect on your journaling practices and debrief what emerges related to finding your sense of purpose here at Dartmouth.

Welcome to Connecting with Our Purpose where we at the Student Wellness Center will be exploring with our community the various pathways for pursuing purpose. A wonderful step to serve you on your journey towards more meaning and fulfillment is by recognizing the character strengths you hold and express, which can help you tap into one of the many entry points for living your strongest life possible.

What are character strengths? Character strengths are, according to the field of positive psychology, a family of constructive traits expressed through a person’s thoughts, feelings, and behaviors that are universally recognized for the strength that they create in individuals and communities. Understanding your own character strengths can help you realize what you intuitively gravitate towards and contribute. With awareness and intention you can maximize that which makes your life most worth living.

There are more than few tools out there to help you connect to character strengths. But did you know that Dartmouth students have free access to the renowned Gallup CliftonStrengths Assessment, which guides you through your unique talents and how to use those talents to succeed in your role as a student? Understanding your top strengths can help you thrive academically, socially and in your future career. Explore the assessment (available for Dartmouth students) here. Or perhaps you already have a heightened awareness of your unique strengths or understanding of your heart’s compass through a reflective journaling or other wellbeing practice. What next?

Try Gallup’s “Name It, Claim It, and Aim It” framework to make meaning of your strengths and leverage them to fortify your connection to purpose:

1. Name it: Raising self-awareness of your unique talents and intentions helps you gain clarity on what you naturally do well and enjoy. Take the CliftonStrengths survey and/or try these steps for strengthening your self-awareness.

2. Claim it: Greg McKeown, author of Essentialism, posits that “your obligation is to the highest contribution you can make”. So how do you know what unique contributions you have for this world? By not only understanding your strengths but accepting them too. By appreciating what powers and values you are bringing to the table, you are empowered to claim ownership of them and better articulate your needs moving forward.

3. Aim it: When you have identified your talents and claimed them as strengths, you might ask: ‘how can I leverage these strengths to accomplish what is most important to helping me live a purposeful life?’ Intentionally practice using and developing your strengths. Schedule a Wellness Check In with a trained Wellness Coach at the Student Wellness Center or connect with a Career Coach from the Center for Professional Development to strategize how to meaningfully apply your strengths towards personal growth in areas like your career, relationships, and wellbeing.

You can thrive and live more fully into your life’s purpose when you take a strengths-based approach to your life. By doing more of what you do best, and you can feel more engaged, empowered, and energized.

Written by Whitney Skillen, Positive Relationships Specialist, Student Wellness Center

As we dive into the new academic year, the Student Wellness Center is focusing on a theme that’s both inspiring and deeply personal: Connecting with Our Purpose. This fall, we’re inviting you to reflect on what truly matters to you, especially when it comes to your relationships. College is a time of incredible growth, and the connections you build here can shape not just your time on campus, but your entire life. So, let’s start with a simple yet powerful question: What parts of your relationships are most meaningful to you?

Why Authenticity Matters

When we talk about meaningful relationships, we often think about trust, support, and shared experiences. But there’s one key element that ties all these together: authenticity. Being authentic means being true to who you are, sharing your real thoughts and feelings, and allowing others to do the same. It’s about showing up as your true self, even when it feels a bit vulnerable. Authenticity isn’t just important for your relationships—it’s a crucial part of connecting with your purpose.

When you’re authentic in your relationships, you’re more likely to attract people who appreciate and value you for who you truly are. These are the connections that can help you grow, challenge you to think differently, and support you when times get tough. Authentic relationships also give you the space to explore your passions and values without fear of judgment, helping you to clarify what really matters to you.

Reflecting on Meaningful Relationships

Take a moment to think about the relationships in your life—friends, family, mentors, or even casual acquaintances. What makes some of these connections feel more significant than others? Is it the way they make you feel understood? The trust you’ve built over time? Or maybe it’s the way these relationships align with your values and the person you want to become.

Here are a few simple actions and thought exercises to help you deepen your understanding of your relationships and their connection to your purpose:

1. Identify Your Core Values: Write down the values that matter most to you—things like honesty, kindness, growth, or creativity. Then, think about how these values show up in your relationships. Are there certain people who help you live out these values more fully?
2. Reflect on Your Interactions: After spending time with someone, ask yourself how you felt during and after the interaction. Did you feel energized, understood, and supported? Or did you feel drained or misunderstood? Use these reflections to guide which relationships you want to nurture.
3. Practice Vulnerability: Try opening up to someone you trust about something that’s important to you—your dreams, fears, or even a small insecurity. Notice how this deepens the connection and allows for more authentic communication.
4. Set Boundaries Where Needed: Authenticity also means being clear about what you need and what you won’t tolerate. If a relationship consistently feels one-sided or draining, it might be time to set some boundaries or reevaluate its place in your life.
5. Journal About Your Relationships: Take time to write about the relationships that matter most to you. What do you appreciate about these connections? How do they help you stay true to yourself? Journaling can offer valuable insights into the role these relationships play in your journey towards purpose.

Moving Forward with Purpose

As you explore these exercises, remember that finding your purpose is a journey, not a destination. By connecting authentically with others, you’re not just building meaningful relationships—you’re also taking important steps towards understanding and living out your purpose. This fall, let’s commit to being true to ourselves and to the people who make our lives richer and more fulfilling.

Stay tuned for more resources, tips, and stories on how you can continue to connect with your purpose throughout the fall term. We’re excited to be on this journey with you!

As we have been learning this term, the Power of Quiet Reflection enables us the freedom to create space, to respond instead of react, and reflect on the best direction going forward.  

“We do not learn from experience…we learn from reflecting on experience.” – John Dewey

Gratitude journaling is found to improve wellbeing while reducing stress and anxiety. So is expressive writing about our emotional states. Reflection is valuable but can also be challenging. One way to make this easier is to build a ritual around ‘reflecting mindfully’. 

Michael Norton, the author of The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions, shares that rituals “are the emotional catalysts that enhance an ordinary day or make special occasions memorable. They help us get over, get through, and get better at the challenges life presents.”

Here are some steps to pause mindfully in order to facilitate deep reflection ritual:

1. Schedule a meeting with yourself – Time-block your calendar and decide the agenda ahead of time. Choosing a topic, question or theme to reflect on ahead of time will free up your headspace to focus on the reflection itself. 
2. Pick a supportive location – choosing an environment to reflect in can make it more conducive or challenging. Find a quiet or semi-quiet space where you can be free of distractions will set you up to engage in the act of reflection easily.
3. Start by stopping – centering yourself using a brief mindfulness based practice can bring you back to the present moment, leaving you in a focused state to reflect and journal. 

The key to creating a journaling ritual is to customize and experiment with these different elements until they work for you. 

 Looking for a gratitude journal? Stop by at the SWC Office in Berry 179 and pick one up!
Check out these reflective journaling prompts to get started today!

The buzzing sense of anticipation in the air must mean that Fall Term 2024 has officially arrived! Cars full of students, twin XL bedsheets, and mini fridges deluge our dorm parking lots, and our campus transforms into a vibrant and diverse tapestry of people, talents, interests, and experiences. It’s like showing up to a garden at the peak of a harvest (coincidentally, it is peak harvest season!). All around you are opportunities ripe for the picking.

As an integral and deserved member of this community, you are offered an abundance of opportunity. “You can leverage the tremendous resources of this institution to start creating the life you want to be living right now.”  And the abundance of choices and commitments might leave you feeling overwhelmed as you pile on the classes, social commitments, and extracurriculars that sound most exciting. Our Fall theme of Connecting to Our Purpose can help you realize your core values and develop a systematic approach for determining which opportunities at Dartmouth serve you on your path towards meaning and fulfillment.

Before we jump in, we first invite you to consider how you might leverage the tools and resources here to deepen your connection to your life’s purpose:

1. Discover and embrace your core values. Recognizing what your values are early on can provide you with the assurance that the goals and opportunities you pursue in your time as student are anchored in your larger vision. Professional staff and campus resources can help you unearth what matters most, and help you design a criterion that makes a thousand decisions and opportunities dissolve into just a few priorities. Check out this sampling of Dartmouth services that can help you narrow in on your core vision:

1. Student Wellness Center – Set up 1:1 time with a trained, non-judgmental listener to deepen your self-awareness and embrace your path towards flourishing.
2.  Counseling Center – Meet with a licensed mental health provider in a confidential setting to help you understand your emotions as you explore your identity and other challenges.
3. Tucker Center – Seek confidential spiritual guidance through Pastoral Counseling with a College Chaplain.
4. Center for Professional Development – Schedule a coaching appointment to discover self-assessment tools that help you identify your interests and strengths, and which career pathways they most align with.

Reflect: What brings my life a sense of fulfillment and meaning?

2. Maximize opportunities that connect you to a future life vision rooted in your core values. Once you have unearthed what you instinctively most value, your role as a student is to explore and grow the avenues that connect you with your purpose. So many departments and groups are poised to help in this regard. Here are some, just to name a few:

1. Center for Social Impact
2. Dartmouth Sustainability
3. Academic Skills Center
4. Office of Pluralism and Leadership
5. Outdoor Programs
6. Hopkins Center for the Arts
7. Dartmouth Athletics
8. Student Groups

Reflect: Which Dartmouth experiences and opportunities can connect me to what gives my life meaning?

3. Sign up for our newsletter to stay in the loop about additional, actionable steps for connecting with your and deepening your connection with your purpose. We will provide tools, resources, student experiences and more to help you recognize your strengths and potential, weed out that which does not serve you, cultivate that which does, and enjoy the fruits of your labor.

Happy harvesting this fall!

Your friends at the SWC