“Let your worth be measured by the love you give, the kindness you share, and the positive impact you have on the world.” – Unknown

Welcome back to the Student Wellness Center’s Winter of Inspiring Intention! As we continue our journey into exploring intentional living (and how to inspire others to do the same), we want to turn our attention towards purposefully creating a kind and accepting relationship with our bodies.  

Embracing a body-neutral mindset is one way to shift the focus from unrealistic beauty standards to a more neutral and accepting attitude.  It’s a middle ground between body positivity and body negativity (see note) where instead of embracing full and complete body-love, we work towards a more appreciative and non-judgmental stance. “Body neutrality places an emphasis on what your body is capable of, not what it looks like.” – Viren Swami  

Embodying body neutrality is not only about how you perceive your own body but also about promoting a positive and neutral attitude towards bodies in general. Here are some ways to inspire body neutrality for yourself and others:

1. Practice gratitude for what your body can do – Take a moment each day to appreciate the strength, flexibility, and resilience your body provides. Whether it’s the ability to walk, dance, or even just breathe deeply, acknowledging and celebrating your body’s capabilities can shift your perspective towards a more positive and neutral relationship with your physical self.

• Try: Rather than engaging in exercise solely for the purpose of changing your body, focus on activities that bring you joy and make you feel good. Movement of any kind has benefits for our bodies and mind. The best movement is the one you will stick with! Try out our Yoga for EveryBODY class as one new way to embrace joyful movement.

2. Practice self-compassion – When you catch yourself making critical comments about your body, pause and reframe those thoughts with kindness. Treat yourself as you would a friend, offering words of encouragement and understanding. Developing a more compassionate inner dialogue can contribute to a healthier and more neutral relationship with your body

• Try: Let yourself be guided through a Mini Self-Compassion Break when you need help with a reframe.

3. Offer Compliments Beyond Appearance: When complimenting others, focus on qualities and actions that go beyond physical appearance. Acknowledge acts of kindness, creativity, and other non-appearance-related strengths to reinforce the idea that worth is not solely determined by looks.

4. Challenge Diet Culture Language: Be mindful of the language you use when talking about bodies and diets, both your own and others’. Notice the tendency to discuss the latest fad diet, how many calories are in something, or the notion that eating less is somehow better. 

• Try: Shift the conversation to the importance of nourishing the body with yummy foods, engaging in movement that feels good, and prioritizing self-compassion for mental health.

5. Celebrate Diversity: Embrace and celebrate the diversity of body shapes, sizes, and abilities. Recognize that there is no one “ideal” body, and beauty comes in many forms. By appreciating and acknowledging the uniqueness of all bodies, you contribute to a more inclusive and accepting environment.

• Try: Dust off your Dartmouth Bystander Initiative (DBI) skills and take action when you hear/see hurtful language or actions that contribute to body shaming. 

Everyday we have the opportunity to embrace self-acceptance and inspire a community of kindness and acceptance for all bodies. We invite you to embark on this revolutionary journey towards greater body freedom, and know that you don’t have to do it alone: 

Resources to support your relationship with body image and food:
1. Nutrition and Eating Well at Dartmouth
2. Nutritional Wellness Team
3. SWC Wellness Check-Ins

Note: While body positivity and body neutrality each has its own value, the article Body Positivity vs. Body Neutrality, from VeryWell Mind, posits how taking a dual approach to our bodies may be best.

“The heart knows the way. Run in that direction.”

Rumi

Dear Dartmouth,

Happy New Year!  We hope this message finds you well and filled with hopeful energy. As you navigate through winter term (and beyond), it can be essential to take a moment to reflect on the power of intention and how it can shape your experiences.

Different from New Year’s resolutions, intention is often more about the broader, underlying purpose or direction you want to set for yourself. It is a guiding force, based on the way you want to live, that influences your actions and decisions.  When you set clear and positive intentions, you are essentially setting the “compass of the heart” to guide you toward your highest aspirations and living a life more aligned with who you want to be.  

This winter term, we ask not only what it means to create your own intentions, but what it means to Inspire Intention in others as well. The best way to inspire intention in others is to demonstrate intentionality in your own actions and decisions. When others see you living with purpose and commitment, it can inspire them to do the same.  

To get started, we invite you to reflect on the following questions and actions to help set the stage for your own journey towards Inspiring Intention:

1. What are my greatest hopes and aspirations for myself? (think beyond outcome-based goals and more towards guiding principles)
   
   *Make a one-on-one wellness check-in to talk through these big questions with another.  
   
   
2. What do I want to see more of in my life?
   
   *Join us every Monday for our Mindfulness Drop Ins to reflect on this with others.
   
   
3. What type of mindset do I want to embrace?
   
   *Relax in the SWC Tranquility Room as you mull this over.
   
   
4. How do I want to cultivate meaningful relationships?
   
   *Revisit (or stay up to date) with our Sexual Violence Prevention Project (SVPP) trainings.
   
   
5. What type of relationship with alcohol or other substances do I want to have?
   *Make a Brief Alcohol Screening and Intervention for College Students (BASICS) session to gain  more clarity around this.
   
   
6. What are the deliberate actions I can take as an individual to help others also live more according to their values?
   
   *Set a dedication for others in our free, all-levels yoga classes each week.
   

In times of challenge, let intention be your anchor, grounding you in your purpose and reminding you of the possibilities that lie ahead. When faced with choices, let intention be your guide, helping you make decisions that align with your values and long-term vision.

Wishing you a winter infused with intention, possibility, and inspiration,

Your Friends at the Student Wellness Center

CONTENT WARNING: This post contains language and ideas around race and racism.  People who have been racialized may feel uneasy or even angry when engaging in this work.  Please recognize and allow yourself to take a step away when needed.  For those who have greater privilege, we encourage the practice of “courageous self-examination.” 

Welcome back to the Student Wellness Center’s Fall of Brave Connections! In this week’s reflection, we will focus on the courage it takes to embark on the inner work of racial justice. 

In the SWC Reflections post Who Are You Really? A 3-Step Process to Know Who You Are and What You Want, we encouraged those of us with greater privilege to take the necessary steps that contribute to a community where there is equity and opportunity for all – even if it’s uncomfortable at times.  But what are those “necessary steps”? For those of us that want to take action but are not quite sure where to start, it’s often helpful to start with…you guessed it… ourselves (and no, this is not selfish work, but an imperative step in unraveling the deep history of racial injustices). 

By taking time to identify our own relationship to inequity, race, and racism we can begin to “recognize and accept where we are and to investigate what must be changed to minimize the harm that our own views and blindspots cause others” and that this step, according to law professor, social activist, and mindfulness teacher, Rhonda McGee, is essential to the work of racial justice.

When it comes to exploring your own views (hidden and otherwise) related to race and racism, try this 4-step process* as a way to begin to examine your beliefs, conditionings, and behaviors. You may learn something about yourself you didn’t know was lying just beneath the surface.  And it might be uncomfortable. That’s where bravery comes into play. If we are to actively engage with social justice, we must be willing to see our own biases and racist tendencies and aim to unlearn them. Acts of bravery are rarely the easy way, but they are often the actions, words, and thoughts that create a better world for all.

As you consider race and racism in your life, gently and boldly move through these steps:  

1. The first step is grounding, or pausing – allow yourself the time and space for silent contemplation; to sit in awareness. Try our 5-minute Breath Awareness meditation to ground yourself and strengthen your attention.
   

2. The second step is seeing – with courageous self-examination, think of a time when you were interacting with someone of another race, a time when the fact of racial difference became apparent to you somehow. Ask yourself:
   
   What were some of the thoughts running through my mind?
   What notions of race do I recall being a part of this experience?
   

3. The next step is being —recognize and acknowledge that there is race and racism in your life, in your community, and in you. It’s not just something that exists elsewhere.  This part is key as it unlocks the ignorance that leads to complacency and inaction. You may notice a level of discomfort arising as some of what you will encounter doing this work will be unpleasant. 
   
   As a tool (even the most brave souls use tools!) to work with challenging feelings and thoughts, try out the evidence-based RAIN practice to help bring mindfulness and compassion to difficult emotions.
   

4. The final step is doing – be willing to engage in discussions about race, utilizing deep listening, non-violent communication, and taking risks to speak about race and other forms of social identity bias.
   
   Connect with the Office of Pluralism and Leadership for additional ways to advocate for social justice and/or for further education for communicating across differences, recognizing bias, and intervening in moments of harm.
    

*Inspired from the book The Inner Work of Racial Justice: Healing Ourselves and Transforming Our Communities Through Mindfulness by law professor and mindfulness teacher Rhonda Magee.

This is hard and challenging work, but now is the opportune time to lean into discomfort, and discover all the ways we can contribute to a world where every being is welcomed.  By knowing ourselves deeper, we can let go of unintentional harmful behavior and move towards greater equity and acceptance for all. 

If you are interested in exploring this topic in greater depth with your community, reach out to Laura.Beth.White@Dartmouth.edu for more information on our Waking Up to Racism In & Around Us workshop.

 “What makes any act brave isn’t that it’s easy, but that it is done even amidst uncertainty and discomfort.” -Excerpt from SWC Reflections Who are you really? A 3-step Process to Know Who You Are and What You Want.

Welcome back to the Student Wellness Center’s Fall of Brave Connections! As we explore ‘Brave Connections’, we will continue to dedicate time and space to bringing  greater awareness to what bravery really looks (and feels) like and explore the ways we can activate this strength more intentionally into our lives.  Along the way we’ll reflect on many of the ways courage can be expressed with either ourselves, with others, or with the community.

In this week’s reflection, we will focus on the courage it takes to know and be our authentic selves. 

Before we can be brave in being (or staying) who we want to be, we first need to recognize who it is we actually want to be.  What values are guiding us towards that vision and what gets in our way from consistently being that person? Here are three ways to help you get started today:

• Know yourself better with this 12 minute Headspace meditation that guides you to “Connect you with your Core Self” and reminds you of the “beautiful things that make you unique.”

• Get clear on your values by identifying what is most important to you and what fills you with a sense of purpose.  Free journal on your own or check out the Living Into Our Values worksheet exercise created by research professor, Brene Brown, to help you gain greater clarity around this.

• Deepen self-awareness and kindly notice the times your actions, thoughts, words and intentions are counter to who you really are.  Mindfulness-based practices are one way to help you strengthen your attention and shine light on the moments that are not “you”. 

For some of us, what keeps us from being “who we want to be” has nothing to do with what is outlined above, but rather has everything to do with the systems and structures that are in place that can stifle our ability to speak up, to be our full selves, and to feel a sense of safety and trust to do so.  

With “Brave Connections,” we ask you to take a moment to consider areas of your life where you are more privileged or hold more power than others. Consider the systems you benefit from and how you can use your own power to courageously contribute to a community where there is equity and opportunity for all – even if it’s uncomfortable at times.  What makes any act brave isn’t that it’s easy, but that it is done even amidst uncertainty and discomfort.  

Stay tuned for the rest of fall term as we outline specific ways to support you in stepping more into the discomfort and vulnerability that ‘Brave Connections’ require.

Reflection Question:

What does it feel like when you are living into your values? What does it look like?

“What we need is not just to create safe spaces, but to create brave ones, where people are encouraged to challenge each other…to establish a culture of belonging where all people feel they can be at the table.”

– Sian Beilock, President of Dartmouth

Hey Dartmouth, 

As we turn the corner towards a new academic year we want to warmly welcome all of the recent new arrivals to Dartmouth (including our new President Beilock!) and give an enthusiastic “welcome back”(!) to all of those that have rejoined our shared community 

Our team at the Student Wellness Center (SWC) wholeheartedly wants to help create a community where everyone feels supported in being who they want to be, while living a life they want to be living, and empowered to help others do the same. And we recognize that it can be a tall order (and more than a little scary) to express who we truly are without fear of judgment, let alone creating spaces for others to do so. 

With that in mind, we will be exploring ‘Brave Connections’ this fall and how we can tap into our strength of bravery to collectively build a culture of belonging and authenticity. 

To kick-start this theme, let’s start at the very top.  What do we really mean when we say bravery?  The VIA Institute on Character says that to be brave is to act on your deepest convictions, and to face threats, challenges, difficulties, and pains, despite any doubts and fears.

Beyond the physical acts of courage we normally think of (eg. fire fighter running into burning building), bravery can also encompass acts of:

1. EMPATHY – the ability to sense others emotions and imagine what someone else might be thinking or feeling
2. VULNERABILITY – the ability to face uncertainty, risk, and emotional exposure. 
3. COMPASSION – our ability to take the perspective of and feel the emotions of another person, and includes the desire to help.
4. GENEROSITY – virtue of giving good things to others freely and abundantly.
5. NON-JUDGMENTAL – letting go of the automatic judgments that arise in your mind with every experience you have. 
6. SELF-ACCEPTANCE – the ability to unconditionally accept both your strengths and your challenges (or areas of growth).
   

With those qualities in mind, our theme of ‘Brave Connections’ is all about recognizing that bravery is much more than exhibiting signs of power and strength. That it is equally, if not more, about tapping into the courage it takes to be vulnerable; to step into emotional uncertainty and let yourself be seen.  Whether it is through exploring our own inner worlds, connecting with others we typically wouldn’t connect with, exploring new and innovative ways of thinking, or creating spaces where all individuals feel encouraged to speak up and share their perspectives, ‘Brave Connections’ creates a culture that encourages authenticity and builds a sense of true belonging for everyone.

Each week this fall we will explore different aspects of ‘Brave Connections’ to  bring greater awareness to how bravery looks and feels and explore the ways we can activate this strength more intentionally into our lives within ourselves, with others, and in community. 

Our team at the Student Wellness Center (SWC) is grateful to have you as part of our community and can’t wait to get to know you better, 

Your friends at the Student Wellness Center

PS…
Remember the SWC is here for you – If you need someone to talk to we provide one-on-one wellness check-ins.  If taking time for yourself in a group experience would be best,  join in with others during our mindfulness meditations or  yoga classes. 

We’ll also continue to offer our Brief Alcohol Screening and Intervention for College Students (BASICS) sessions to students who want to take a deeper dive into their wellbeing, our Sexual Violence Prevention Project (SVPP) trainings and offer other SWC resources and services.

Reflection: 

When have you felt the strongest sense that ‘you belong’?  What were the qualities of that time, space and of the people around you that contributed to that sense of belonging?

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

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…

Dear Dartmouth, 

Welcome to summer term 2023! What a glorious time to be in the Upper Valley – the temperatures are rising, the swimming holes and rivers are warming to a comfortable swimming level, and the earth is blooming in its full glory.  Everywhere you look, there is growth and life.  

While that expansion of life is visually happening above ground, the real work is happening at the ground level – within the soil and through the roots.  The soil requires nourishment in order for the roots to be secure and strong.  When the roots have safety and security within the soil they delve deep into, only then can true flourishing above ground take place. 

We, too, are part of this expansive ecosystem and although our foundation may be different than literal roots driving into the ground, we are similar in the way that the “soil” we live in and the “roots” that keep us grounded and secure must be tended to in order for us to thrive. 

With this in mind, we’ll be taking this summer term to focus on the theme of  “Reflecting on our Roots”.

This summer’s theme is all about slowing down and taking time to turn inward; to pause and courageously, yet kindly, explore all the aspects that make up YOU.  When we take time for self-study, we have the opportunity to appreciate the areas of our lives that are nourishing and energy-giving while also acknowledging areas that might either be depleting or that could use some intentional attention so that they work for us, rather than against us.  

We’ll be using our Roots of Wellbeing (seven dimensions of wellbeing) model, as a helpful guide through this process.  Each week we’ll invite you to reflect on a different “root of wellbeing” and determine which of your roots are thriving and life-giving and what areas may need some weeding and/or watering.  As much as the summer is a wonderful time for the earth to take root, thrive, and provide nourishment for us all, so too, is this a wonderful time for us all to reflect on the aspects of our lives that can help contribute to a life lived with vitality, balance, and yes, even, joy. 

Our hope for you this term is that along with joyfully connecting with the growth and life that surrounds us, that you also give yourself the space and time to turn inwards and offer yourself nourishment where it is most needed. 

Here is to the long days of summer, 

Your friends from the Student Wellness Center

Remember the SWC is here for you – If you need someone to talk to we provide one-on-one wellness check-ins.  If taking time for yourself in a group experience would be best,  join in with others during our mindfulness meditations or  yoga classes. 

We’ll also continue to offer our Brief Alcohol Screening and Intervention for College Students (BASICS) sessions to students who want to take a deeper dive into their wellbeing, our Sexual Violence Prevention Project (SVPP) trainings and offer other SWC resources and services.