Guest Bloggers: Jadyn Malone 25’ and Maya Beauvineau 26’

Sustainability is vitally important to the well-being of both Dartmouth students and the wider Dartmouth community. Impacts from climate change are already being felt in every corner of the world, including the Upper Valley and the varied other places that Dartmouth students call home. Many people today, and especially young people, are suffering from eco-anxiety, a chronic fear of environmental doom. Climate change often feels like such an enormously overwhelming problem that students feel they don’t have the resources to engage with it. We want Dartmouth students to know that their voices are important and that they can have a real impact by supporting the College’s adoption of ambitious sustainability goals and strategies. 

What you can do: 

1. Participate in intersectional Earth Month events around campus! – Try the public talk by the Deer Park Monastics on “Engaged Mindfulness for a Creative and Spiritual Response to the Climate Crisis” on Friday, April 21st at 1:00 in Occom Commons. No registration is required, but seating may be limited.
   
   
2. Show Dartmouth leadership your support for bold climate action! – Complete this poll to help us generate ideas and energy for student-led intersectional climate action on campus.
   
   
3. Minimize your impact on the environment – Try using less single-use plastic, using energy efficient light bulbs, turning off your computer at night, using reusable coffee cups and water bottles, printing less paper, go paperless where you can, and buying produce from local farms.
   
   

Tips to help manage eco-anxiety:

1. Let yourself feel all the feelings – it can be a lot, but recognizing them is the first step in helping your process them.
   
   
2. Settle your nervous system – mindfulness and breathing practices can be helpful in bringing you back to baseline when you feel like you might be falling into a doom and gloom hole.
   
   
3. Talk to others – find communities of other folks experiencing climate emotions to talk with. If it’s too much for your friends or loved ones to discuss (and it might be for some), there are online climate cafes where you can speak freely with others who share similar feelings and concerns. 

Why it matters: 

1. Right now is a CRITICAL moment – Climate change impacts everything, from physical to mental to economic well-being, and from individual to international security. The US has a climate goal of cutting greenhouse gas emissions 50% by 2030, yet our emissions rose 1.3% in 2022 (Rhodium Group). AND Climate-related disasters are costly, in lives and money: the US lost $165 BILLION in 2022 alone, due to climate-related disasters (NOAA). 
   
   Through the Our Green Future process, Dartmouth has a window of opportunity to adopt ambitious sustainability goals NOW. 
   
   

BOLD climate action grows from the ground up – Climate solutions require bold leadership, but in order for our institutional and world leaders to adopt ambitious climate action goals, they must feel support and pressure from us! We must NORMALIZE climate conversation, SUPPORT each other, and create opportunities to CELEBRATE the beauty our Earth brings to our lives, so that we are able to ACT to protect our future as a community.

Thanks, and here is to a healthy Earth!

References:

1. https://www.sustainability.dartmouth.edu/ogf-update
2. https://www.npr.org/2023/01/10/1147986096/extreme-weather-fueled-by-climate-change-cost-the-u-s-165-billion-in-2022 
3. https://rhg.com/research/us-greenhouse-gas-emissions-2022/ 
4. https://www.npr.org/2021/10/23/1047753592/anxiety-from-climate-change-isnt-going-away-heres-how-you-can-manage-it

Anyone and everyone can make a difference. 

“A changemaker has empathy for others and is driven by the genuine goal of making the world a better place…Being a changemaker is not possible without also being creative. They have the courage to see and do things differently than they are already being done.” –changemakers.com/learninglab

Being a changemaker takes courage and it takes action. Especially when it comes to making change among our peers. The first step is to recognize that some social change would benefit the community. The second is connecting to the motivation to act — intention is not enough here. We need to mobilize our desire to do something good into Compassionate Action. Then we need to connect to our innate strengths of bravery and creativity so that we can be the spark for a collaborative approach to deep and lasting change. Here are three ways you can begin today:

3-Ways to Create a Better Dartmouth

1. Accept a friend’s choice to take a night off from drinking, to be sober curious, or abstain from alcohol altogether. All too often we question the choices of our friends and this makes trying something new, or maintaining something that feels “different from the norm,” harder than it should be.  We all hold different values and reasons we do what we do. Try not to judge others or add social pressure just because it might be different from what you would do.
   
   
2. Look out for one another.  Especially when there is a situation where there can be potential harm (e.g. maybe a friend drank a little too much, someone is being discriminated against, or you are worried about another’s mental health).  You can take action by doing something yourself like saying to a friend “I’m worried about you.  Can I get you home?”. Or you can play a role by bringing others in when it feels like it might be too much for just you to handle. What’s imperative is that you do SOMETHING.  Even the smallest acts of kindness can go a long way in making a safer Dartmouth. Check out the Dartmouth Bystander Initiative website for more ingenious tips and tricks to take action against harm.
   
   
3. Take steps to create more equity at Dartmouth.  As individuals it can be daunting to see how we can help shift the balance of inequity felt by many within our community.  But our voice and action, albeit seemingly small, can make big differences in creating a culture where everyone is on an equal playing field.  Speaking up against insensitive comments, uplifting the voices of others, and simply learning to take a step back and listen are all ways we can begin to shift the inequity scale starting now. 
   

How do you plan to be an active changemaker?

Compassionate action is rooted in the understanding that we are all connected, and that the well-being of others is intimately tied to our own. By acting compassionately, we not only improve the lives of those around us, but we also strengthen our own sense of purpose and fulfillment. Additionally, research has shown that engaging in compassionate action can have positive effects on our mental and physical health, as well as our overall sense of happiness and well-being.

Compassionate action refers to actions taken with the intention of reducing the suffering of others. This begins with ourselves. By resolving our own suffering, we are able to access and act from a space of inner fulfillment which creates a capacity to be present for others. Further, it involves a willingness to empathize with others, and to take steps to alleviate their pain or difficulties. Compassionate action can take many different forms, such as volunteering time and resources to help those in need, donating money to charitable causes, or simply offering emotional support to someone who is going through a difficult time.

Here’s how to get started today: 

1. Practice mindfulness and self-compassion as a tool to treat yourself and others more kindly. Integrate these practices into your daily life by using more compassionate language when communicating with others and practicing self-care to promote your own well-being.

2. Engage in community service that align with your academic coursework or values: Volunteer at local organizations like WISE or Willing Hands or reach out to the Center for Social Impact for service programs that you can participate in through Dartmouth. By combining academic learning with hands-on service, you can develop greater empathy, become more engaged in your community, and learn new skills to help you build connections and make a positive impact on the world around you.

3. Embrace sustainability: promote a more compassionate world for both current and future generations by reducing your use of single-use plastics, conserving water and energy, and choosing environmentally-friendly products into your daily life.
   
   One of the best remedies for eco-anxiety and climate grief is DOING SOMETHING – one easy action you can take right now (literally, right now!) is filling out this quick poll to show your support for bold climate action right here at Dartmouth.

4. Engage in Peer Support: Reach out to friends who may be struggling with challenges and offer emotional support, encouragement, or practical assistance. By practicing empathy and compassion towards our peers, we not only help them to feel seen and heard, but we also build meaningful connections that can contribute to a sense of community and belonging. 

For more on this theme stay tuned to our weekly newsletter and Insta account for weekly resources, tips, and reflections.

Written by Sid Babla

Classes are almost over. Take a deep breath. You got this.

Instead of rapidly moving on to the next thing on your agenda (finals, spring break plans, etc.) take a moment to pause and take stock of all that you worked on this past term. Celebrate the successes, acknowledge the setbacks, and give yourself a moment to just breathe and be. Taking moments, even fleeting ones, to pause can help you reset for what’s to come.

That’s exactly what helps Dartmouth student, Denva Nesbeth Jr ’24, de-stress and thrive:

I view wellbeing as one of the most important aspects of my life. Considering the multitude of responsibilities I have on and outside of campus, I actively make sure I give myself breaks and do things to ensure that I’m in a good mental space. Whether it’s working on music because I find it fulfilling or setting aside some minutes in the day for mindfulness to be present in the moment or spending time with my friends, my wellbeing and mental health are central to me. 

Denva Nesbeth Jr ’24

To take a page from Denva’s “wellbeing” playbook, we are thrilled to share his super chill and calming instrumental track, “In the Stacks”. Denva described making the instrumental last year in the spring while he was in the library and was inspired to create something that could be listened to while reading, studying, or doing any kind of work.

The “In The Stacks” single itself, as well as the full album, can be listened to while one is reviewing for a midterm or working on a problem set or a 10 page paper. You can also listen to it when you’re chilling with your friends or chilling by yourself or have it in the background while eating with friends. If you’ve had a long, stressful day or you feel burdened with problem sets or pulling an all-nighter, you can listen to help lock in or give you a relief of stress!

As we turn the corner towards finals — we offer this track as a gift to you. Listen to it on your own, with others, or you can often find it playing in the Student Wellness Center Tranquility Room (a space to help you pause and take a break while in the library). In whatever way the melodic beat of “In the Stacks” finds you, we hope it offers you respite from the demands and stresses of life.

Many thanks to Denva Nesbeth Jr. for opening our ears and hearts!

Denva Nesbeth, Jr. is a ’24 studying Mathematical Data Science with an intention to minor in FILM & Media Studies. He is the Vice President of the National Society of Black Engineers (NSBE) chapter on campus. He was previously involved in the Sustainability Action Program and as a research assistant with the Augmented Health Lab.

Today kicks off the start of Eating Disorders Awareness Week (EDAW) – an annual campaign to educate the public about the realities of eating disorders and to provide hope, support, and visibility to individuals and families affected by eating disorders.

It is our sincere hope that all people are able to end the war with their bodies and bring in loving-awareness and appreciation for all the things their bodies can do.

Start loving Your body better TODAY with these suggestions:

Compassionate Body Scan: Bring loving awareness to the body from head-to-toe in this 25-minute guided relaxation. When practiced regularly, this practice can help you reframe old negative thinking patterns to more positive and helpful outlooks.

Love Your Body Yoga Class: Tuesday, February 28th 4:30pm-5:30pm. This all-levels practice creates a safe space for you to honor, appreciate, and love your body. All bodies are welcome. No experience necessary. RSVP and more info in link.

Honor your Health with Intuitive Eating: An evidence-based, mind-body health approach which focuses on listening and responding to the body’s physical and psychological needs to honor health.

If you think you might be struggling with disordered eating or know someone who is, please contact the Dartmouth College Health Service. To schedule an appointment with the dietician or a medical provider in the Primary Care Department, call 603-646-9401. To schedule a counseling appointment, please call 603-646-9442.

For other resources: https://students.dartmouth.edu/wellness-center/news/2023/02/eating-disorders-awareness-week-february-27-march-5-2023

Copyright VIA 24 Character Strengths

Maintaining a positive perspective, although tricky to do at times, is possible and it doesn’t have to feel like you are “faking it”. Read on for ways to bring this quality more naturally in your life as a way to support your wellbeing and boost your success.

“Positive Perspective”  means that you remain realistically optimistic and view setbacks and challenges as areas to learn and grow.  You notice the positive in yourself, others, and the environment. It DOES not mean having an unrealistic or “toxic” positive outlook on all of life, all of the time. But rather, having a perspective that enables one to “keep trying; even when progress is slow or difficult”  It’s all about remaining “confident of [one’s] ability to achieve the final outcome and therefore persist in the face of challenges.”

To give this area a boost, bringing intention around developing and applying your strengths can be instrumental in maintaining a positive perspective and belief in oneself. 

“People who have the opportunity everyday to do what they do best—to act on their strengths—are far more likely to flourish”

-Barbara Fredickson

Strength Spotting for Success: 3-Step Process

People who can recognize, and pull from, their inherent strengths have the potential to become more resilient and resourceful when faced with adversity. 

1. Consider an area of your life where you are faced with adversity at times.  It could be with your academics, relationships, health or anything else that causes difficulty from time-to-time.
   
   
2. Take stock of what you do well in this area of your life — Instead of focusing on just the challenges this area of your life brings, bring attention to the positive aspects it inspires in you. Are you a proactive student? Do you keep trying even when things get hard? Are you a good listener when a friend is in need?  Loyal to your family? Do you advocate for yourself? Make a list of all the things that you are proud of in relation to this.
   
   
3. Notice the strengths that came up with this reflection and visualize where you can act on your strengths more regularly, particularly around difficulty. Remind yourself that you are stronger than you may realize and that you have some pretty spectacular strengths to pull from.
   

‘Tis the week to celebrate RELATIONSHIPS (for folks that recognize Valentine’s Day at least)! Predictably perhaps, we will continue on that theme, but in the context of the college thriving aspect of “Social Connections”.  “Social Connection” means that you are in healthy, equitable relationships – on and/or off campus. You have friends (pets and family count!) that listen to you and you feel a sense of community.  

So whether or not you cringe at the thought of Valentine’s Day or you love it, the below will outline ways to help you foster healthy and sustainable relationships of all kinds.  After all, according to this Greater Good article that summarizes what the world’s longest happiness study reveals about finding fulfillment, 

“It turns out the key to a long, healthy life isn’t necessarily obvious…it’s not career achievement, or exercise, or a healthy diet” Instead, “one thing continuously demonstrates its broad and enduring importance: Good relationships.”

This is both daunting and empowering to discover. Mostly because having strong social connections are one of the greatest predictors of mental and physical wellbeing, but it’s also an area you generally just can’t make happen out of pure will.  It takes two-to-tango so to speak, and people can only control what they bring to the relationship.  But there is good news!  The latest research on human connections points to specific things each of us can do to make – and keep – friends. 

1. Show and Tell – we all want to feel appreciated, cared for, and valued in relationships.  Taking the time to let your friends know what they mean to you can go a long way.  
   
   Try This! Make a plan to tell a friend what makes you happy to have them in your life.  Show your support to another by being genuinely excited when something really good happens to them.  Put down your phone and give your full attention to another – the act of deeply listening is slim these days.  

2. Be Generous  – Turn your awesome attributes into generous gifts to others.  
   
   Try This! Take some time and notice what qualities you bring to your friendships that are special. Maybe you listen well or have a knack to make others laugh or you are a wonderful empathizer. Perhaps you are skilled at time management, creating a budget, or making amazing playlists.   Make a point to share these strengths with friends – particularly when they may need it most.

3. Be real – although being vulnerable about our struggles, accomplishments, and fears can be scary, it can be a positive way to build trust and a sense of closeness with another. 
   
   Try this!  You might try letting a friend in on when you’re struggling with something like a decision or when you are feeling overwhelmed.  Or share something positive – like when you are going to get to see your dog finally or celebrating a win.

4. Open to conflicts – as much as we want relationships to be drama-free, sometimes sparks fly, even in the healthiest of relationships.
   
   Try this! Instead of shying away from times of conflict, lean in for greater understanding (as long as the conflict isn’t abusive in any way).  Support yourself in the process of managing the difficult emotions that may arise during these times with one of our RAIN or compassion meditations – designed as a tool to help you manage strong feelings. 

It takes about 200 hours of investment in the space of a few months to move a stranger into being a good friend. It does not happen overnight, so bringing grace in for yourself, and others, can be helpful  in maintaining a positive perspective around friendships. 

May you all feel a sense of true belonging – from the inside and outside. 

Cheers to you and yours!

LB

Winter CAAARRRnival is coming (Feb 9-12) and is one way to embrace these long, cold days while celebrating the beauty of the winter season in the Upper Valley. Although this yearly festival is fun and exciting for many, the thought of celebrating anything winter-related might be quite off-putting for some.   If you tend to fall in the latter category, or just feel like you have had enough of winter, read on for strategies to warm up the rest of your season: 

Winter Got You Down?

Feeling sluggish? Irritable?  Moody? If you answered “yes”, you’re not alone!  The lack of sunlight can disrupt our daily body rhythms and make us feel those “winter blues”.   

Try These 4 Ways to Put Some SPRING in Your Step!

1. Soak up the SUN – Bundle up, and aim to spend at least 20 minutes outside every day.  Natural sunlight helps regulate your sleep cycles and also elevates your “feel good hormones” leaving you feeling more rested & in a better mood! Start your journey with this 6-minute walking meditation for those times you are making your way across campus and looking to get a little mindfulness in your day.
   
   Just too cold to get outside? Sit by a sunlamp for 15 minutes instead!  Stop by the    Student Wellness Center or the Undergraduate Dean’s Office to use one there or rent one from the Baker Library Circulation desk or the Counseling Center. 

2. Move It – As little as 10-minutes of exercise can help improve your mood & reduce feelings of anxiety. Try climbing the steps at Baker Library during a study break, do jumping jacks before your shower, take a brisk lunchtime walk (and soak that sun up while you are at it), or download an SWC evening yoga flow. 

3. Make Time to Chill (with others)– Whether it’s in person, or over video chat, connecting with friends & family is crucial for staving off the winter woes, not to mention boosting your immune system!  If you are feeling isolated or disconnected from the world, making space for a Just Like Me practice can help remind you that you are not alone. 

4. Eat for Energy – Take a 3-minute Mindful Check In to help you be more present before you nourish your body & mind with whole grains, fruits, & veggies at most meals. Swap that soda for water or herbal teas & limit your alcohol consumption.  

*It’s important not to confuse the winter blues with Seasonal Affective Disorder(SAD).  SAD symptoms are similar to “winter blues”, but are felt more intensely and will begin to interfere with your life. (Symptoms include tiredness, sadness, cravings for carbohydrates, decreased focus & concentration, lack of interest in usual activities.)

For support, you can schedule an appointment at The Counseling Center at http://www.dartmouth.edu/~chd/  or call 603-646-9442.

Here’s to a cozy and connected week,
LB

Photo Credits: Verywell / Josh Seong

Not too long ago I was privileged to meet with a Dartmouth student who truly seemed to be flourishing.  Despite having a full schedule of classes, friends, and participating in clubs, she never seemed to be at the point of overwhelm.  I asked her how she was doing it all, and she said that she just was very clear on her priorities.  Number one was her wellbeing,  number 2 was family and friends, and number 3 was academics.  Don’t get me wrong, academics and grades are very important to this person, but without the foundation of her wellbeing and social network, everything else suffered so it made complete sense to have them be ranked first in her mind.  It appears that when she was able to recognize and care for her own needs, she was much more able to focus and be engaged with her classes and what she was learning.   And that goes hand-in-hand with the aspects, “engaged learning” being one of them, that have been found to be linked with thriving at college.   

Being an “Engaged Learner” means that  you are meaningfully processing what happens in class, are energized by what you are learning, and that you continue reflecting on and integrating what you are learning outside of the classroom. To give this aspect of thriving at college a boost, try out the following tips to help you bring more intention in and out of the classroom: 

1. “Brain dump” – You might try to freely write anything that is lingering in your mind and heart before heading to class or starting a project or assignment.  When you do this, write with abandonment!  Let go of perfect prose and correct spelling/punctuation and remind yourself that this writing will not be graded and is just for you. You might find that it frees up quite a bit of mental space and energy so you can focus more. 
   

2. Unplug + Recharge – If you find yourself mindlessly going to your phone, getting lost on Netflix/in a video game, or daydreaming, when you really want to be focused in class or on an assignment, you might try:
   1. Turning off devices you don’t need 
   2. Setting specific times for work and specific times for breaks (and giving yourself permission to actually take a break!)
   3. Getting enough rest* to help support concentration! (It really works.) 
      
      *Can’t seem to find more time to sleep?  Check out our in person Guided Relaxations on Wednesdays at 4:30 PM or our recorded Yoga Nidra for a sleep-like guided meditation that will leave you feeling rejuvenated and ready to go. 
      

3.  Take notes – and not just of what you are learning! Note, without judgment, when you are lost in thoughts or worries*.  Try to let the thoughts go, and then intentionally and kindly refocus on the lecture or project you need to be present for.  You might have to do this over and over again.  But remember – each time you do this, you are strengthening your mindfulness muscle and in time you might notice longer spans of focused awareness. 
   
   *The mere act of noticing when we are lost in thoughts is easier said than done.  We can spiral down a rabbit hole of “stinkin thinkin” before we even know it!  To counter this, regularly practice our 6-minute Mental Noting practice and gain more agency of where you place your mind. 
   
   
4. Staying Connected – Asking for help is hard.  But sometimes extra support is just what we need to stay engaged.  Connect with your professor during office hours, join a study group, reach out to the Academic Skills Center for learning support, or schedule a wellness check-in to explore alternative ways to feel more engaged.
   
   

Here is to a more focused you!
LB

The limited periods of light and cold temperatures of a New England winter can be rough for many folks. Whether we are new to the region or have grown up in frigid temperatures, navigating seasonal transitions can be a challenge for us all.  However, thriving through a dark, cold winter is possible! Tending to, and even perhaps growing and diversifying, your garden of friends can be one way to bring some coziness, diverse companionship and camaraderie this winter term and beyond.

3 Tips to Growing a Winter Garden of Friendship

1. Stay Open Minded
2. Discover a Mentor/Guide
3. Choose your Own College Adventure

Strategy #1 Stay Open Minded

Attend an event you never thought you would! For me this meant attending a student panel discussion on the experiences of Student Veterans at Dartmouth. I walked in unsure of whether I should be there, and I walked out with knowledge and insight I do not believe I would have had otherwise. In these 45 minutes, the way I once saw things, were forever changed (in a positive and compassionate way).

Tips:

1. Show up to a cultural event to support a friend or because you think it sounds interesting. Check out the Hop events calendar for fun options!
   

2. Practice Beginners Mind – experience everything and everyone as though it’s for the first time – even if it’s something or someone you are super familiar with.
   
3. See what your residence hall/House Community is up to (those newsletters are chalk full of opportunities!). Introduce yourselves to new folks and get to know them better.
   

Strategy #2 Find a Mentor/Guide

Did you know having a mentor/guide is directly related to student success and wellbeing? Studies have shown that students who have even one faculty/staff member that they connect with over the course of their academic careers are more likely to feel a sense of belonging and security while at college. And like most relationships, these too take work.

Tips:

1. Narrow down and acknowledge what is meaningful to you. Do you value creativity, social justice causes, your mental health or maybe it’s growing into a professional in a certain career?
   
   
2. Identify someone at Dartmouth – faculty or staff – that may be able to connect with you on it and/or someone you look up to and have deep respect for.
   

3. Send them an email telling them a bit about who you are, why you’re emailing them, and why you’d like to meet. Ask if they want to go for a walk and talk, meet for coffee, or take advantage of Dartmouth’s Take a Faculty Member to Breakfast or Lunch program. It could be the start of more on-going discussions and opportunities for connection.
   

Strategy #3 – Choose your own College Adventure

It is helpful to ask yourself what you want your college experience to look like, and what success at Dartmouth might look like for you. It is important to remember that everyone’s journey and goals are different, and that there is no one size fits all in college or in life. As we explore and create our adventure, we may just find some new companions along the way!

Tips:  

1. When trying to figure out what success at college looks like for you, it may be helpful to consider the different aspects of college life: academic, personal, social, religious/spiritual and what they mean to you.
   
   
2. Come up with a SMART (Specific, Measurable, Attainable, Relevant, Timebound) goal you can create for each of these aspects that would allow you to feel like you have experienced college in the way that matters most to you, and with the folks that you feel most connected with.
   
   
3. Remember: you are growing at college, and so these SMART goals can change with you, just as relationships can shift and transform as well. Don’t be disappointed if you may not achieve all your SMART goals – that could be a cue that it’s time for a review and adjustment. It’s all part of the self-learning process! 
   

We hope these tips have been helpful to you. And if you’re ever unsure of where to start or how to start, come chat with folks at the Student Wellness Center. Schedule a Wellness Check In or come visit us at our new space in Berry library. Afterall, wellness isn’t something that just happens, it requires effort, and sometimes, help from others. And that’s why we’re here – so you don’t have to navigate Dartmouth alone.

Sincerely,
Mishka Murad, PhD
Power and Equity Specialist | Sexual Violence Prevention Program
Pronouns: she, her, hers