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.

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

“Everyone else is pulling all-nighters; I should be doing the same”… “I’ll take care of my mental health once I’m done this term”…. “Even though I’m exhausted, I must still be a part of this club, have a leadership role in that organization, go to as many events as possible, and be a near-perfect student, friend, performer…”.  Sound familiar? 

These are all common sentiments I hear from students and staff/faculty alike. We wear our lack of sleep and our stress like a badge of honor. Just think about how often we might hear someone, or ourselves, brag about “how little sleep I’ve had because of work”,  “I’ve pulled three all-nighters this week” or state that “I’ve had no time for friends and social invites because there’s just too much to do”. 

It’s as though we have the belief that if we are getting through a Dartmouth term without feeling on the verge of burnout, that we must be doing something wrong; that somehow success and importance are intrinsically tied with being over committed, over scheduled, and extremely exhausted. 

We challenge you to question that notion, and that common narrative, with these simple action steps that can help transform the way you, and others, think about self-care: 

1. Celebrate and admire people that engage in balancing behaviors – if a friend prioritizes sleep and has a routine that is attractive to you, ask them what their secret is instead of shaming them inadvertently.
   
   
2. Ask yourself honestly: Is the frantic and over committed way I live my life doing me any good? If the answer is, yes, keep doing what you are doing!  If the answer is no, consider what is driving you to do all the things you are doing.  See if there are any areas you can lessen your commitment to.  Maybe it’s not taking on that leadership role in a club, or not running for an exec. position for your Greek house, or not taking that fourth class. Give yourself permission to do what is in the best interest of your happiness and wellbeing every once in a while. 
   

3. Ask others: Start changing the dialog by asking friends “How are you taking care of yourself today?”  Start encouraging yourself and friends that pulling all-nighters is actually NOT the norm. Celebrate the days you have the time to schedule a wellness check-in, to go for a walk, or to watch some Netflix without the judgment or false thoughts that you are not doing enough. 
   
   
4. iRest to Refresh – Knowing that getting adequate sleep and feeling rested positively impacts our academic performance, see if you can commit to taking the time to rejuvenate and rest.  Improve sleep habits and depression by signing up for the self-paced Refresh Canvas course.  Or give yourself the gift of deep relaxation and sleep-like rest at our live, weekly iRest Yoga Nidra sessions. 
   

Wishing you rest and wellbeing!

SWC Team

“Engaged mindfulness is about offering the practices and values of mindfulness, including nonjudgmental awareness, self-acceptance, empathy and compassion, to all members and sectors of our society, especially the more underserved or marginalized.”

www.engagedmindfulness.org

How can we practice Engaged Mindfulness to respond with intelligence and compassion to the increasingly challenging situations that come our way, personally and collectively? What practices can help us take better care of our strong emotions, like anger and grief? 

Well my friends, we are in luck!  All this week, Dartmouth will have a very special visit from experts in the field on this topic; senior monastic Dharma teachers in the Plum Village Tradition of scholar, poet, peace activist, and Zen Master Thich Nhat Hanh from Deer Park Monastery in California. 

All week there will be opportunities to bask in their wisdom as they share practical examples of how mindfulness practices can be applied in our daily lives so we can find dynamic responses to the ever-changing difficulties in our study, work, and relationships. 

A webpage of events and registration links will be updated daily with additional information, but below are specific events you, as a Dartmouth student, may be interested in: 

1. Tuesday, April 18th, 4:30 PM – Rollins Chapel. No registration is required.
   
   Happiness Is Here and Now: Engaged Mindfulness in a Complex and Changing World  – A public talk on applying mindfulness to our daily life to create a collective attitude of cooperation, abundance, and joy.
   
   
2. Wednesday, April 19th, 4:30 PM – Rollins Chapel and Dinner to follow at the Cube and Occom Commons. Registration for dinner required through the Houses.
   
   Deep Relaxation followed with House Community Dinners
   A guided meditation at Rollins Chapel to relax the body and mind. Followed with a mindful dinner discussion for undergraduates exploring how mindfulness can be applied in daily life to cultivate happiness.
   

3. Thursday, April 20th, 2:30 PM – The Hood Museum. Registration Required.
   
   Creativity and the Art of Mindful Living
   Art appreciation and discussion with an artist and senior monastic Dharma teacher. 
   

4. Friday, April 21st, 4:00 – 8:00 PM – Church of Christ. Registration Required.
   
   4-Hour Retreat – Radical Mindfulness: Applied Practice to Cultivate Insight and Compassion
   A mindfulness retreat for Dartmouth students, faculty and staff including guided meditations and contemplative practices to support well-being and collectively address the challenges we face as a human species. Register by 4/18 6:00 PM to receive a meal.

In addition to all of the opportunities highlighted above, there will also be daily meditation sits at 8:00 AM in Rollins Chapel, Mindful Movement on Baker Lawn, and a discussion around creative solutions to the climate crisis.

Hope to see you there!