To You All,

The unexpected sadness that has enveloped our community this term is a testament to the importance and impact of the recent and past lives lost that we continue to grieve. In recent weeks, I have witnessed and participated in so many experiences of students, staff, and faculty, coming together. Through those experiences, I am reminded of the importance of connection in times of hardship and in times of joy. For that reason, our SWC theme of “Fall into Connection” could not be more appropriate and I am grateful to introduce Armita’s student perspective on the topic. Enjoy her post below!

Caitlin, Director of the SWC

Dear Dartmouth,

Happy 22F!

The weather is cooling down, the leaves are starting to change, and we have a whole new class of ‘26s on campus. Whether this is your first term at Dartmouth or your last fall here, connection seems to be the big theme. 

This month at the Student Wellness Center, we are exploring the theme of Falling into Connection. “Connection,” like most SWC themes, means something different to everyone. You may want to reconnect with an area of campus you’ve taken a step back from or be intentional about where you want to begin your connections in the first place. Reflecting on how you can Fall into Connection with place, people, and yourself is a great start! by 

Grab a pen, paper, or the notes app on your phone and really think about the following: 

Connecting with Place 

Where we are – our physical location – is such an important factor in our sense of connection. 

What is your favorite study spot on campus? Why do you like working there? 

Where is your favorite place on campus to relax? What about that place makes you feel calm or rejuvenated? 

If you don’t have an answer to either question, try going to 3 new spots on campus this term! For me, I love Sanborn, the Tower Room, and Rocky. 

Connecting with People 

It can take your entire Dartmouth experience to find the right people who understand you and with whom you get along. I don’t know anyone who found all of their best friends during their freshman fall and that is ok! Still, there is an opportunity every term to meet new people and reconnect with old friends. Ask yourself the following: 

How are you going to reach out to one new person this term? 

How will you reconnect with an old friend, whether from Dartmouth or home? 

This can be something as simple as sending a text message or starting up a conversation while walking on the green. The biggest thing: don’t overthink it! You’re an awesome human being and everyone is looking forward to connecting with their community especially earlier in the term. 

Connecting with Yourself

As much as we put effort into connecting with the people and places around us, we need to turn that attention towards ourselves in the same way. Connecting with ourselves, our values, and the activities we enjoy doing is just as important as reaching out to a friend. 

Set up a weekly goal. Carve out one hour in your week where you are doing something for yourself. It can literally be anything: going on a walk, grabbing coffee, or simply doing nothing (that’s valid too!). 

At the end of each week, ask yourself: What did I do this week to nourish my soul? 

It can be big or small. 

That’s it! Hopefully, you can use these questions as a jumping-off point for more reflection and connection. Checkout the following playlist for some fun fall vibes 🙂 

Spotify Playlist – https://open.spotify.com/playlist/2COYoxitg3k3SqSks9lxCS 

1. Ho Hey by the Lumineers 
2. Budapest by George Ezra 
3. Bubble Gum by Clairo 
4. Everybody Wants to Rule The World by Tears for Fears 
5. Send me on my way by Rusted Roots 
6. Horses by Maggie Rogers
7. Dear to Me by Electric Guest 
8. This Must be the Place by Sure Sure
9. Mammal Talk by Prince of Eden
10. Bloom by the Paper Kits

Until next time,
Armita Mirkarimi ’25

Hey Dartmouth!

Spring is (kind of) here! It’s so refreshing to see campus come back to life as we trade in our parkas for slow moments on the green. And as Dartmouth terms usually go, the time is passing us by oh-so-quickly. 

That’s where the Student Wellness Center’s theme for this term, Spring into Action, comes in. No matter where we are in the term or how you have spent your time thus far, you (that’s right, you!) have the ability to set an intention, and take action! 

First off, be gentle with yourself. If you feel like you haven’t been able to do the things you wanted to this term yet, that’s OK! Acknowledge those feelings and know that you still have time to act. 

Next, pull up the “notes” app on your phone or take out pen and paper because it’s time to do some reflecting and intention setting. If a soundtrack would help for this activity, fire up our May Wellbeing Playlist (you can also just listen to it anytime you need a lift)! 

Once you’re ready, answer the following questions however you want. Sentences, words, pictures – anything works!: 

1. What has been your favorite moment of this term so far? What were you doing? Who were you with? What were you feeling? What about this moment made it your favorite? Be specific!
2. How can you create time in your day to have more moments like the one you just described above? Here are some suggestions: blocking out “non-negotiable” time in your calendar where you do one thing that makes you feel happy, reaching out to one friend you haven’t talked to in a while, or plan one small or large thing every week to look forward to. 

Lastly….DO IT!!!

This can often be the hardest step. You’ve reflected, you’ve set a plan, and now it’s time to do it. Sometimes you need a nudge or a push to actually carry out a plan you made. If that sounds like you, take this as your sign! You are in control of when and how you take action or engage in activities that make you a happy human.

Your action doesn’t have to be a big one. It can be as small as going on a walk around Occom Pond or facetiming with a friend. The action that you take is your action alone, not anybody else’s. Take a deep breath and do something nice for yourself today.

Happy Spring!

Happy February! 

A new month brings a new playlist and a new wellbeing reflection. And this month is more than just heart shaped candies and bright red colors. It is truly a time where we can take a step back and check-in with the people who we consider to be part of our support systems. 

Support systems are made up of people, things, and activities that provide support, respect, and care. The phrase is broad for a reason. They come in all shapes and sizes, and evolve over time. The ways that we develop as individuals can impact what our support system looks like. Here are a few of the forms that support systems can take and ways you can acknowledge and appreciate them in your life. 

1. First off, support systems are not always external! You are just as much of a friend to yourself as the people you are closest to. The way you treat yourself is every bit as important as the way others treat you. Sooo…treat yourself the way you would a good friend, and start by asking yourself how you can be a better friend to yourself this month. One of my favorite graphics that illustrates this is:

2. Next, the people in your support system can come about in different and unexpected ways. It’s important not to count anyone out! We normally stay inside our bubble of friends but the people who support you are everywhere on campus and beyond. From our team at the Student Wellness Center to the barista who makes your coffee, people are here to support you directly and indirectly. As a community, the way we interact with people we don’t know impacts the environment we’re in. Challenge yourself this month and try to connect with one person who may have supported you indirectly. 
   
3. Lastly, your support system comes down to your values. You’ll have different values that you look for in friendship than others, and what works for them might not work for you. It’ll sometimes take trial and error and that’s okay. It’s not going to be a linear journey, but the end result when you finally find your people will definitely be worth it. 
   
   For me it was more recent and I realized that some of the friendships I had in the past just didn’t fit ME personally. There will be some temporary friendships that won’t work out, but I like to think that each one comes with its own set of lessons that teach us what works and what doesn’t. If you’re uncertain, re-examine your values. What do you want in a friendship? Are those values reflective in your support system? If not, how can you add them? 

At the end of the day, support systems can be your friends, family, yourself, the activities that bring you joy, and the little things you do for yourself each day. Take a second look at your values and the people around you.

Wishing you much joy this February and always! 

Happy 22W! After the rush of the holiday season, our favorite (or least favorite) time is here: the early months of the year dominated by new year’s resolutions, building new habits, and attempting to achieve goals we haven’t gotten to yet. 

It’s good to make a list of resolutions to kick off your year but goals without intention are easy to forget. To make the most of this fresh start, let’s connect our goals to intentions by picking a personal word of the year! 

Let me give you some background…

In January of my Junior year of high school, my English teacher handed us small notecards and colorful Crayola markers, and one piece of direction: 

As you walk into the new year, what is the one word you will carry with you?

After some thought, I chose the word, “fearless” – partly because I am a huge Taylor Swift fan but also because I wanted to spend my year taking healthy risks and living fearlessly. Throughout that year, I intentionally walked into all experiences with my word of the year involved. Even though I wasn’t always actively thinking about it, the spirit of the word lingered in my mind. I still have the notecard back home. “Fearless” is written in purple marker.

Turns out my teacher was not the only person with this idea. For a more comprehensive  perspective on this “Word of the Year” concept, check out: https://www.nytimes.com/2022/01/06/well/mind/word-of-year-2022.html 

The bottom line is, intention gives us direction and can make us more mindful in a way that helps us to make the most of this new year. 

So, let’s pick our words of the year! Grab paper, a pen, or really anything to get your thoughts down. If you want, you can check out our January Wellbeing Playlist on Spotify for some inspirational tunes as you follow these steps: 

1. Reflect on your past year: What were three experiences that stick out to you, positive or negative? Write them down. 
2. Look forward: What is getting you excited about this year? 
3. Brainstorm: Write down as many words as you can that capture the experiences you want to have this year. Take your time 🙂 
4. Expand: Select 3-5 words from this list and expand on them with others. For example, if you wrote down “balance,” your expansive words may be “harmony” or “equal.” 
5. Select: Now, it’s time to pick one word. Which one speaks to you most or captures the change you want to see in your life? 

Once you have picked a word, write it on a notecard and stick it somewhere visible to remind yourself of this new intention and guide. 

That’s it! You have just formed an intention, and hopefully, you’re a little more clear-headed about starting this new year. 

Gratitude and thankfulness dominate the month of November and the holiday season in general. Fall decorations have words like “gather,” “thankful,” and “grateful” plastered on pumpkins and pillows. But the holidays are not always the easiest or most enjoyable time for everyone. The period from November to December can be stressful, anxiety-inducing, or even saddening. However, the practice of gratitude is not just limited to the month of November. Practicing gratitude in everyday life can help us to be more present and see the best in our current situation. 

The “Three Good Things” method, specifically, is a really easy and simple way to practice gratitude. If you’ve been to the Student Wellness Center recently (3rd floor of Robo!), you might have seen a small notebook that says, “3 Good Things.” Each page provides a space where you can write down three things, big or small, that meet your definition of good. Taking a few minutes out of your day to reflect on the presence of good things in your life can really bring you back to the present moment, and ground you in a very different way of framing your experience. That paper or test looming and haunting you may just leave you alone for a couple of minutes. 

So, let’s try it right now. Ground yourself. Maybe, take out a piece of paper and pen to write it down. Or close your eyes. Ready? Let’s think of three good things from today, this week, or whenever. 

Here are some guiding questions:

1. What is the most recent good food you’ve had? 
2. Which place that you’ve visited recently has made you feel peaceful?
3. What is something that has made you laugh recently? 

I wanted to see what our Dartmouth community would include as good things around our campus so I asked around and gathered a list of what people are grateful for right now: 

1. Walks around Occom Pond 
2. The harvest dinner 
3. FOCO cookies 
4. Mindful coloring 
5. Crocheting 
6. Wellbeing playlists
7. Going apple picking 
8. Playing badminton 
9. Seeing performances at the Hop 
10. The nice fall weather we’ve been having 
11. Weekly dinners with floormates 

You don’t have to wait for something major to happen to celebrate something good in your life. Making space to remember three good things, in the midst of everything else you have going on can make a world of a difference. Take a deep breath and remember: there is always some good to be found.

Note: want a gratitude journal of your own? Stop by the SWC where they’re available for free! Grab some other wellness swag, get a snack, try our massage chair and/or our sun lamp, and say hi to our team! We are here for you!

It has come to that point in the fall term where it feels like everyone else has got it all together: classes, friends, extra-curriculars. It feels like everyone is always hanging out and managing all aspects of their lives perfectly. We know that this isn’t true. We are all struggling, in one way or another, but are just really good at concealing it; pretending we are completely fine. 

So, it feels like we are alone in our struggles and our strengths. By putting on different masks and pretending we’ve got it all figured out, we hide our struggles — feeling alone in them. In this state of isolation, we feel like we need to muster up strength in self all by ourselves, which leads to us struggling in silence and feeling like we’re on our own when it comes to finding our way out.  

This is so far from the truth! You are not alone in your struggles or in your strengths. When we are honest with ourselves and the people around us, we find that the struggles we are facing are not just happening to us. They are happening to almost everyone on campus. More importantly, the people around you can feed your strengths. We can make strength in self a collective experience by giving and receiving support and affirmation in a way that empowers one another and our entire community. Here are a few practices you can use to find strength in self and encourage strengths in others: 

Take some time to step back, breathe, and truly check-in with how you are feeling. Ask yourself these three questions (it’s helpful to write down your answers!): 

1. What are the things that are draining my energy? 
2. What are the things that are feeding my energy in a good way? 
3. Are the energy drainers outweighing the energy feeders? If they are, how can you add more energy feeders into your life? 

Also, take some time to check-in with your friends and the people around you! We’re always going to feel alone in our struggles if we don’t talk about them. So, start a conversation with the people around you! Here are some helpful jumping off points (some of them more serious than others): 

1. Describe your week in 3 words. 
2. What color are you feeling? 
3. What is your song of the day? 

This last one is my favorite because the conversation can literally go anywhere. Music is a big way that we can cope with our struggles or uncomfortable feelings. Use it to reduce your stress and bond with the people around you. When I asked three students what they are listening to these days, their suggestions became a great wellbeing playlist. Give it a listen here and share your own songs with your friends to create your own! (Special thanks to Vanessa Haggans, Sebastian Costa, and Meghana Kopparthi for sharing their song recommendations!).

As you navigate the rest of this term remember to be honest with yourself and the people around you. Everyone else is struggling, just as you may be. Our strength in self comes from the people around us as much as it comes from within. Take a deep breath, blast some tunes, and remember you’re not alone and we’re in this together.