Drinking culture is so prevalent around us, particularly in Chicago, that we seldom take time to stop and reflect on the impact it has on us and those around us. Take a moment to think about the things you encounter on a daily basis. That could include ads, TV shows, music, movies, the built environment around you. You will likely find that these things contribute substantially to drinking culture and often promote unhealthy and non-inclusive ideas of drinking. If you think of your favorite TV show or movie, it often doesn’t take long to find a plot line like, if you have a problem then have a drink or if you feel bad then have a drink. These messages can be subliminal or very explicit but they are so pervasive around us that their impact can be far reaching. The idea of alcohol as a cure all is misleading and can cause real harm. It may not only lead to someone delaying seeking support for the root issue, but can lead to unhealthy relationships with substances in the meantime.

In addition to being directly harmful, the prevalence of drinking culture is also extremely non-inclusive. There are many people who choose not to drink, are sober and/or are in recovery. Alcohol’s prevalence can at the very least make it difficult for those who choose not to drink. It can also be triggering and exclusive for those who are in recovery or have had bad experiences with alcohol. It’s important that we begin to shift the culture of drinking around us, but the first step to doing so is by shifting our own internal attitudes towards alcohol and drinking. This can be as simple as creating more inclusive events that don’t center around alcohol or noticing and acknowledging when unhealthy portrayals of alcohol appear around us.

Consider joining HPW for Nightmare on Sheffield to learn more about harm reduction strategies and the culture of alcohol. Nightmare on Sheffield is happening in the Lincoln Park Student Center on October 29th from 4-7 PM. We will also have\ Nightmare on State on October 28th from 4-6 PM in the DePaul Center on our Loop campus.

The Sober Voices programming is a great way to learn about the journey of sobriety from individuals with lived experiences and can be found online. We also offer reflection guides if you want to share the videos with friends, student groups or other organizations.

You can join us on Fridays from 2:00-4:00 PM for our Alcohol CHOICES program. CHOICES is a great space to learn more about alcohol and reflect on its impact and our relationship to it.

If you are interested in learning more about the culture of alcohol and its impact, join us for Wellness Wednesday this week on 10/13/2021 from 4:30-5:00 PM.

Wherever you’re at, there is a space for you here. If you identify as being in recovery DePaul also offers a Collegiate Recovery community. You can check out DeHub for more info, or send our Substance Misuse Prevention Specialist – Katie Bellamy – an email at kbellamy@depaul.edu! If you aren’t sure where to start, if you’re struggling, if you need support or someone to talk to, or you just want to learn more, please reach out to the Office of Health Promotion and Wellness. We are always here for you!

Phone: 773-325-7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter and Facebook @healthydepaul

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What comes to mind when you think of recovery? Perhaps you think of being in recovery from drug or alcohol use. While this is part of what it can mean to be in recovery, it can encompass many more things as well. For instance, someone can be in recovery from a mental health challenge, an eating disorder, a traumatic experience, among other things. Anyone can be in recovery and oftentimes you may not know that someone identifies as being in recovery, and college students are no exception to this; anyone including college students can be in recovery.

Being a college student who identifies as being in recovery can present additional challenges. Many people, students, staff, and professors alike, may not understand what it’s like to be in recovery and to be a student. Especially now in a virtual environment, many of the preexisting challenges are merely exacerbated. It can be difficult to self-advocate for the necessary support as students may not know what resources are available to them, may be unsure of how to ask for support, might be anxious about self-disclosing information, or may be unaware they need support in the first place. Additionally, oftentimes it seems like a big part of the college experience revolves around alcohol or drug use. This can be a hard arena to navigate, especially if people around you encourage or pressure you to drink. In fact, colleges/universities are known as “recovery hostile environments” given the nature of what is normalized and glamorized. Going through college while in recovery can be a uniquely challenging experience. Whether it be substance use, mental health, or another form of recovery, it may be difficult to find a community that truly understands that experience.

DePaul offers the Collegiate Recovery Community (CRC) as a resource and place of support for those who identify as being in recovery. This is an excellent place to find support among other college students who identify as being in recovery. The group meets weekly on Thursdays, 5-6:30pm, and has been operating virtually this past year. While some in recovery may attend off-campus meetings as well, many of the group’s members find it helpful to be able to talk with other peers in recovery who are also college students. For example, it can feel very validating to not only know other peers who are sober but also other folks who are sober and understand the pressure of finals week. For those who are in recovery, here are a few tips to consider:

• Know it’s ok to ask for help, and that help is out there!
  • University Counseling Services provides 1:1 counseling and group counseling
  • Health Promotion & Wellness offers recovery-related support, including on-campus and off-campus resources
  • The Center for Students with Disabilities can help you with recovery-related accommodations
  • The Dean of Students Office supports with medical leave, transition back to campus after a leave of absence, academic support, etc.
  • Association of Recovery in Higher Education is an excellent place to find other resources and they work with DePaul to support students in recovery.
• Know you’re not alone. There are many other students at DePaul who are in recovery, and recovery can look a lot of different ways. If you’re not sure where to start, email hpw@depaul.edu and we can help you begin finding your community

If you don’t identify as being in recovery, but want to know how you can better support those who are in recovery, here are some ways to be a better recovery ally:

• Take HPW’s Recovery Ally Training (Register on DeHUB).
• Believe and support those in recovery by being understanding, listening, and caring.
• Respect boundaries – if someone doesn’t want to share any piece of their recovery journey with you, respect that!
• Avoid normalizing or glamorizing substance use. Substance use is not an inherent part of the college experience. Normalize sobriety, glamorize substance-free fun, have sober options at parties, make folks who don’t engage with substances feel included.
• Know other resources that you can offer to folks who may be interested in recovery.

If you are interested in DePaul’s CRC, have any questions, want to learn more, or are looking for support, please don’t hesitate to reach out to the Office of Health Promotion and Wellness, we are always here for you!

Office of Health Promotion and Wellness

Phone: (773) 325 – 7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter, and Facebook: @healthydepaul

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Take Care of Yourself, Take Care of Others, Take Care, DePaul!

Recovery Resources

Whether you choose to drink alcohol or not do you ever wonder why alcohol is so prevalent in our environment, especially as college students? For instance, have you ever been to a party where there was no alcohol or had a night where the activities only revolved around drinking, perhaps the only goal of the night was to get drunk. Even in the media we consume, alcohol has an ever-present role in movies, TV, music, ads and more. If you’re curious about the role of alcohol in your life, in your social circles or even in our environment you may be interested in the sober curious movement.

Sober curiosity is a movement that emphasizes conscious choice and reflection regarding your relationship with alcohol. It is a lifestyle choice to reduce or abstain from alcohol and to engage with your own life and relationships in a new way. Often, when we hear the word sober, we think that means abstaining from alcohol or that abstaining is due to being in recovery. However, sober curiosity takes a unique approach in that it encourages serious reflection on alcohol and limited alcohol use without necessarily committing to being entirely abstinent (although that is always an option). Being sober may be an intentional lifestyle choice and sobriety does not always mean someone is in recovery from an Alcohol Use Disorder. In short, it offers flexibility with an emphasis on empowering you to decide what you want your use and relationship to alcohol to look like. If you’re interested in giving sober curiosity a try there are some tips below to get you started:

• Don’t make alcohol/drinking the focus of the night: Whether it be at a friend’s house, a bar or elsewhere, your night doesn’t have to be planned around drinking. For example, instead of getting together with friends to drink, try reframing the night as a game night or a chance to share a meal. Shifting the focus away from drinking can help facilitate sober curiosity. Consider asking yourself and your friend group: Is it possible for us to have fun without alcohol? What might that look like?
• Take time to explore: When practicing sober curiosity, give yourself adequate time to explore options. Maybe you try a certain group or activity that doesn’t quite align or feel all that fun. Don’t give up on sober curiosity just yet! It might take some time to find a crew you enjoy, activities that feel fun, and places that are interesting.
• Start conversations early: Don’t wait until you’re at the bar to ask, “Why are we going out every weekend?” Start the conversation ahead of time and ask yourself and your friends questions like, “Why are going to the bar every weekend?” or “Can we do something else, what are our alternatives?”
• Create space to reflect: Make space to ask yourself important questions about your relationship to alcohol. Whether you choose to abstain, reduce, or maintain your alcohol use, an ongoing internal conversation is crucial to maintaining a healthy relationship with alcohol. Below are a few questions you can continually ask yourself to help assess your relationship to alcohol:
  • When and why am I using alcohol?
  • How do I feel before, during, and after using alcohol?
  • Do I have other outlets for the role alcohol plays or do I always feel the need to use alcohol to fulfill that need?
  • How would I know if my alcohol use was becoming an issue?
  • What might my life look like without alcohol?
  • What might I gain from reducing or abstaining from alcohol use?

It may sound limiting to be sober curious in a city like Chicago where bars are as common as cars. However, Chicago offers a number of bars that serve booze-free mocktails! Click here or here for some sober curious options!

It’s important to note that being sober curious is not for everyone. For some, leaving the option to drink on the table may not be realistic, healthy, or sustainable and that’s ok. Abstinence as a way of life is another great option and the sober curious movement offers sober events where alcohol is not present, even when the group of people present may not be entirely abstinent. Sober curiosity is not a supplement for professional support or treatment for alcohol misuse. However, it is a great option if you want to reflect on your relationship with alcohol and explore different ways to live in relationship to alcohol.

Whether you are in recovery, sober, sober curious, or choosing to use alcohol you can always reach out to The Office of Health Promotion and Wellness for more information, support or other resources. We encourage you to engage in a continual conversation with yourself and friends to think about the role alcohol is playing in your life and how things might be different without it or with less of it. The Office of Health Promotion and Wellness offers 1-on-1 appointments and is a great place to begin this conversation. We also offer…

• Peer-led workshops to learn harm reduction strategies and reflect on your use
• Workshops for those who are living life substance-free
• Collegiate Recovery Community meetings
• 1:1 appointments to explore your relationship with alcohol, cannabis or other substances as well as mental health and sexual and relationship violence support

If you have any other questions about sober curiosity, alcohol, other topics, need support or anything else, never hesitate to contact us!

Office of Health Promotion and Wellness

Phone: (773) 325 – 7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter, and Facebook: @healthydepaul

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No matter your relationship to cannabis, or any substance for that matter, there is always space to pause and reflect on our attitudes, beliefs and practices. In this article, you will find space and questions for reflection, information on cannabis, including cannabis withdrawal (spoiler: yes it’s real!) and some ideas for safe use if you choose to use cannabis.

For starters, you might be wondering why we’re using the word cannabis and not marijuana. Well, it turns out, the word marijuana actually has rather xenophobic and racists roots (which you can read more about here and here if you’re interested), so from here on out we’ll be referring to it as cannabis, the name of the plant. There are a number of myths floating around about cannabis and one of the major ones is that, unlike other drugs, it is not addictive which also means there are no side-effects when you stop using (i.e. no withdrawal). However, cannabis withdrawal is a very real and well documented effect of using cannabis. So what does cannabis withdrawal look like? Do you think you would be able to identify cannabis withdrawal symptoms in yourself or someone else? Below are some of the major signs to look out for when it comes to cannabis withdrawal:

• Anger/Mood instability
• Irritability
• Anxiety or nervousness
• Trouble sleeping or strange and/or disturbing dreams/nightmares
• Decreased appetite
• Restlessness
• Depression
• General discomfort throughout the body

If you are choosing to use, it’s important to create space to reflect on your relationship with cannabis. Below are some important questions to continually ask yourself and assess your relationship with cannabis.

• When are you using cannabis?
• Do you notice any patterns around times you use?
• What purpose or role is cannabis playing in your life?
• Do you have other outlets for the role cannabis plays or do you need cannabis every time? For example, if you’re using to help you sleep, do you have other tools and strategies or is cannabis the only one?
• How would you know if your cannabis use was becoming an issue?
• What do you want your future use to look like?
• If you wanted to cut down or stop your cannabis use, could you? How would you go about this?

There are different reasons people use cannabis. For some, cannabis can help improve their physical wellbeing if they suffer from chronic pain or are undergoing chemotherapy. Other times, people may find they are using cannabis to treat the symptoms of withdrawal. If you are using cannabis for medical purposes it’s important to understand the distinction between medicinal cannabis and self-medicating with cannabis. If you are using medicinal cannabis, the use will be directed by a physician and you will receive a medical card from the state to buy cannabis from a dispensary where the cannabis sold is regulated. If you are self-medicating with cannabis, this means you are using cannabis to treat or cope with an issue but without the guidance of a medical professional. This can be risky as cannabis can make certain conditions worse. Oftentimes, cannabis can also have complex and dangerous interactions with other medications. Therefore if you are using cannabis for medical purposes, it is best to do so with the guidance of your primary care doctor. For some people, their use is strictly recreational. Even if you are using recreationally, and especially if you take other medications, you should inform your doctor of your cannabis use so they can help support and treat you accordingly. Whatever the reason may be for your use, it’s important that if you choose to use cannabis, you do so as safely as possible. Below are some tips for less risky cannabis use.

• Assess how you are feeling beforehand…
  • Being in a good and healthy state of mind can make cannabis use safer and less stressful and result in fewer negative side effects like anxiety, paranoia, increased heart rate.
  • Take note of any patterns before cannabis use – are there similar places, people, situations, or feelings that tend to lead to your usage?
• Be conscious of the environment you are using cannabis in…
  • Be with people you trust and feel comfortable around and be in a space that is safe and private. If you are using for the first time, it is a good idea to be with other people who have used cannabis before and who you trust.
• Know where your cannabis is from and who is selling it…
  • The safest option for buying cannabis is from a dispensary. However, if you decide to buy cannabis another way, its best to go through someone you know and trust to ensure that the cannabis you buy is only cannabis and not laced or cut with other substances.
• Take it slow…
  • If you are choosing to use cannabis be mindful of how much you are using and use slowly. After you use cannabis, give it some time before deciding to use more. Sometimes it can take up to an hour for the effects to really hit you and using too much in a short period of time can be overwhelming. Give yourself time and assess how you’re feeling before using more cannabis.
  • Be aware of the dosage and effect depending on your mode of administration. For example, when using edibles, the effects take longer to feel and may lead to over-consumption. Also, be aware that vaping may be difficult to track/monitor and smoking brings risks to the lungs.
• Plan ahead…
  • If you are going to use cannabis, make a plan for where you’ll be (somewhere safe), who you’ll be with (people you trust) and what the rest of the day or night might look like (i.e. if you need to get back to your own home arrange for a sober ride, take an Uber, plan to spend the night at the place where you are using, etc.)

Whether you are choosing to use cannabis or not you can always reach out to The Office of Health Promotion and Wellness for more information, support or other resources. We encourage you to engage in a continual conversation with yourself or loved ones to help assess the role cannabis is playing and the role you want it to play. The Office of Health Promotion and Wellness offers 1-on-1 appointments and is a great place to begin this conversation. We also offer…

• Peer-led workshops to learn harm reduction strategies and reflect on your use. Sign up for CHOICES on DeHUB
• Workshops for those who are living life substance-free. Sign up for SEEDS on DeHUB.
• Collegiate Recovery Community meetings. Sign up on DeHUB.
• 1:1 appointments to explore your relationship with cannabis, alcohol or other substances as well as mental health and sexual and relationship violence support.

If you have any other questions about cannabis, other topics, need support or anything else, never hesitate to contact us!

Office of Health Promotion and Wellness

Phone: (773) 325 – 7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter, and Facebook: @healthydepaul

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Take Care of Yourself, Take Care of Others, Take Care, DePaul!

There’s no question that the last year has been challenging for us all. As we enter into our third virtual quarter (not counting summer or December intersession!) it’s natural to be feeling the fatigue, disillusionment and challenges that come with virtual learning and virtual life. Creating healthy habits and routines can bring about some normalcy to each day and can help bolster our mental, emotional, spiritual and even physical health. Now while the idea of a routine may seem boring at first, bear with me, there truly are some great benefits to finding routines that work for you.

For starters, having a routine can free up some mental space. Without routines, each day becomes a bit more unpredictable. Your brain has to make a lot more decisions about when to do what and how to do it. Even a few simple routines like going to bed and waking up at the same time or set times to take breaks, eat or get outside can free up some of the mental power that would otherwise go to finding new times for each of these things. Additionally, while spontaneity and change can certainly be positive things, they can also create undue stress. By establishing a healthy routine, you may be able to eliminate some of the unnecessary stress that comes with spontaneity. Additionally, by making your routine flexible, small tweaks to it can reenergize the day-to-day structure and provide enough variation to avoid monotony. Establishing a routine can also help alleviate stress and anxiety, in part by allowing scheduled time in your day to pause and check-in with yourself. However, as great as routine can be, it can be difficult to establish one so here are some tips for building healthy routines and habits as we begin winter quarter!

• Make a checklist: The tasks of a week, even a day, can often be overwhelming. We frequently have more to do in a day than we can reasonably be expected to keep straight in our head. Writing out the things we must accomplish in a day or a week can be an excellent way of ensuring everything gets done and is accounted for and it can clear up headspace leaving room for the more important and complex tasks at hand. It may also be useful to distinguish what must be done from what can be done. This will allow you to prioritize your day and more importantly, it will create space for you to be kind to yourself and give yourself a break when needed by letting go of the things on your list that may not be a priority that day.
• Create a schedule that plays to your strengths: Some of us are most productive first thing in the morning, for others, their best work happens once the sun has set. Tune into your body and mind and observe when you focus and work best. When possible schedule your work in accordance with those times. If you’re able to work from home, now is a great opportunity to create a schedule that allows you to work when you want. Scheduling your work time and your non-work time will also allow you to be focused and productive for a set period of time each day. It will set clear boundaries for work and make it easier to step away when your scheduled work time is over.

• Schedule in breaks: Scheduling in breaks is a great way to ensure that you maintain healthy boundaries between school, work and time for yourself. When we try to work straight through the day without breaking we are less productive than when we give ourselves the grace to step back for a minute. We all have different thresholds when it comes to the amount of time we can effectively focus for however, the bottom line is we all have a threshold. Once we reach that threshold taking a break will allow you to return rejuvenated and reenergized for your work.
• Create a sleep routine: Sleep has one of the largest influences on our mental and physical health. This is also a great place to establish a routine! A sleep routine is a great place to start since you can flexible with it by aiming to go to sleep and wake up within a 30-minute window. This provides flexibility while also setting an expectation. The time before bed can also be a fantastic place to establish a pre-bedtime routine. This routine could be something as simple as reflecting on what you’re grateful for while you brush your teeth; or something longer, like taking time to meditate, or read and listen to music before you sleep. Think about things that might be helping your routine and things that might be hurting it. For instance, spending 20 minutes scrolling through Instagram is likely to negatively impact your sleep. On the other hand, an activity like reading a book or meditating will be more likely to improve your sleep and help calm your mind after a long day before resting.
• Routines can be a great tool to add to your toolbox and try out in this quarter. With the challenges of online class, work, and the stessors or daily life, routines can be a valuable tool to help reduce stress and alleviate anxiety. Try establishing a new routine this quarter and let us know if it helps! Start small and build up. Give yourself freedom to adjust your routines as necessary so they work best for you. As always, the Office of Health Promotion and Wellness is here to support you in whatever you need. Please don’t hesitate to reach out!Allow for flexibility: While routines are a great way to alleviate stress, if you find a new routine simply isn’t working for you then it might be time to try a different routine! Routines are there to help guide you through your day and reduce overall stress. If routines become a source of stress then they become counterproductive. You are not beholden to your routines – they should be assets, not burdens!  

Office of Health Promotion and Wellness 

Phone: (773) 325 – 7129 

Email: hpw@depaul.edu 

Social Media: Instagram, Twitter, and Facebook: @healthydepaul 

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It’s spooky season! For many of us, that means pumpkins, spooky decorations, candy, and costumes. Halloween is often a time of celebration with friends and family but it can look like and mean different things for different people. For some of us, it might involve alcohol or other substances. Alcohol and substance use doesn’t have to be a part of your Halloween plans, though. There are many ways you can have a fun substance-free holiday. If you do choose to use, we hope that you choose to do so with safety strategies in mind. We’re here to help give you some tools and strategies for keeping yourself, your friends, and your community safe when it comes to alcohol and substance use. Here are a few things to keep in mind on Halloween weekend and into the future! 

Alcohol Harm Reduction Strategies 

• Eat before you consume spooky drinks: Having food in your stomach before you begin consuming alcohol will slow the absorption of the alcohol which means it’ll take a bit longer for the alcohol to affect your body. 
• Alternate alcohol & water: Alternating alcoholic drinks with water will help space out the amount of alcohol you consume and can help reduce the overall amount you consume in one night. Giving your body more time to process each sip of alcohol will help keep your body at a safer blood alcohol level throughout the time in which you are consuming. If you’re concerned about how drinking water instead of alcohol may be perceived by those around you, try drinking water out of the same cup you had alcohol in so it looks the same. 
• Plan ahead, know your limits: If you know you’re going to be drinking, plan ahead. Be sure to have a sober ride or a safe place to sleep arranged beforehand. Knowing your limit will help keep you safe. If you know two drinks are too many for you, stick to one. Making tally marks on your cup or your hand can help you keep track of how many drinks you’ve had and help remind you when to stop drinking. Use this BAC tracker to help estimate the impact: BAC Calculator. 

• Be aware of binge-drinking limits: Know that binge-drinking is having 3-4+ drinks on one occasion. Beyond knowing your own personal limits, it’s important to challenge common myths about what a “normal” amount of alcohol use is. If you do decide to engage in binge-drinking, be aware that greatly increases your risk both that night as well as in the long-term. 
• Don’t mix alcohol and other drugs: It can be extremely unsafe to mix alcohol with other substances. Whether it’s a medication you take daily that has been prescribed to you by a doctor, a substance you got from a friend, one you brought yourself, or any other substance it’s never a good idea to take drugs at the same time as consuming alcohol. Alcohol and drugs can have complex interactions with one another that may produce severe reactions in your body that could be extremely damaging or fatal. 
• Mix your own drinks: Mixing your own drinks is a great way to monitor how much you are consuming. If you make your own drinks, you always know how much alcohol you put in and you can gauge when you need to stop more easily. Additionally, if you make your own drink, you always have the option to make your drink and not put alcohol in it. 
• Know standard pour: When mixing your own drink or drinking out of a can, know one cup/container is not always one drink. One drink, based on the standard pour, is 12 oz. Of a 5% beer, 5 oz. of a 12% wine, and 1.5 oz. of an 80-proof liquor. Pre-plan and stay mindful so you know just how many drinks you’re actually consuming. 
• Drink in a safe environment: If you choose to consume, drinking with people you know and trust is best. Whether you’re planning a night without alcohol, a little bit of alcohol, or too much alcohol, you want to be confident that the people around you will be there to take care of you and keep you safe. 

• Follow COVID guidelines: What can make this Halloween even more spooky is the thought of transmitting COVID. Please take precautions – plan virtual celebrations, wear face coverings, wash your hands. If you are gathering, keep groups small and know who you’re with for contact tracing purposes. The safest option is to stay home and gather virtually. 

Other Substance Use Harm Reduction Strategies 

• Know what substance you’re taking and where they come from: Controlled substances can come from many different places and be mixed with all sorts of foreign substances that make what you consume even less safe. If you choose to use, ensuring that you know the substance you are using, and knowing that it is coming from a trusted source, is very important.  
• If using for the first time be in the presence of an experienced user that you trust: If you’re choosing to use a substance for the first time, experimenting in the presence of someone who has experience with that substance can help keep you safe. They may know signs of overdose and be able to keep you safer than someone with little or no experience. Additionally, ensuring you trust them will help keep you safe should anything bad happen. 
• Don’t share needles: Sharing needles can transfer viruses and bacteria easily from one person to the next. Ensuring you use a sterile needle will help keep you safer from outside infections and illnesses. If you don’t know where to get clean needles, TPAN and The Center on Halsted offer safe, trusted syringe exchanges and other support and resources. 

Ideas for a Fun, Virtual Substance-Free Halloween 

• Watch Spooky movies with friends through plug-ins like Netflix party​
• Decorate or carve pumpkins​
• Have an “Among Us” showdown ​
• Play Scribble.io, a Pictionary style game​
• Make a delicious meal that you always wanted to try with a roommate​
• Do an activity that relaxes you (reading, baking, painting, writing letters) ​
• Check out fun activities clubs are hosting on DeHub ​

As with all of our outreach, we want to remind you that it’s important to remember, you can still have fun without using alcohol or substances. However, if you choose to use, it’s important you use as safely as possible by ensuring you’re taking the necessary steps to mitigate the risk that comes with using alcohol or other substances. Below are some other resources that you may find useful on the topics of alcohol and substance use. Additionally, The Office of Health Promotion and Wellness is always here as a resource for you. If you aren’t sure where to start, if you’re struggling, if you need support, someone to talk to, or you just want to learn more and are looking for other resources, please reach out to the Office of Health Promotion and Wellness. We are always here for you! 

Office of Health Promotion and Wellness 

Phone: (773) 325 – 7129 

Email: hpw@depaul.edu 

Social Media: Instagram, Twitter, and Facebook: @healthydepaul 

DePaul’s Substance Misuse Prevention Specialist – Katie Bellamy, LCPC 

Email: kbellamy@depaul.edu  

Phone: (773) 325 – 4550 

Alcohol & Drug Abuse Action Helpline 

Phone: (800) 662 – 4357 

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The school year can be a stressful time for everyone. For some of us, we are starting our first year at DePaul in a fashion no one could have predicted. Some of us have had to adjust the way or days function and flow and implement new strategies to be successful where ones we learned in the past are no longer applicable. Some of us are finishing up our time at DePaul and looking ahead to the future, to what comes next. Many of us are looking for jobs. A job hunt can be quite stressful and for many may add to the uncertainty that is life right now. Regardless of the job you are looking for, the process of finding a new job can cause some stress and uncertainty in your life. From finding jobs that are a good fit for you to filling out applications, doing job interviews, updating your resume, networking, the list goes on, it can be a long and trying process. Luckily however, there are some really amazing resources right at your fingertips that can help you navigate the job search process. The career center is a fantastic resource that can help you work through your resume, give you tips on curating the best application, succeeding in job interviews and so much more. The Office of Health Promotion and Wellness is partnering with the Career Center to bring you some ideas for coping and mitigating the immediate stressors and anxieties that a job search may bring. We invite you to think about some of these ideas and try some of these strategies as you work through the job hunt!

• Take it one step at a time: Finding a job is a process, not a singular event. While it’s good to think about what you want in the future, thinking too far ahead can become overwhelming. Breaking the job hunt down into smaller, more easily achievable goals can help relieve stress and allow you to maintain your energy throughout the process. 

• The job search is not an overnight process: Chances are, you won’t be able to find, apply and get a job in one day. It’s important to keep this in mind and allow yourself to step away from the job hunt. Constantly staring at a screen and looking through job listings can be extremely draining. Taking a break can help revitalize you and give you the boost you need to not just go through the process but to do it well.

• Don’t just go through the motions: While it may be tempting to apply for all and any job openings, this can actually do more harm than good. While applying to jobs using for example the “quick apply” function on Linkedin, one might feel productive that many applications were sent out, however an important thing to remember is that job searching is about quality not quantity. Instead, making a list of no more than 10 workplaces you really would love to be at, researching, and then focusing all the attention on jobs you are naturally passionate and excited about can yield better results. Treat the job search process as you would finding a date. While one can certainly decide to date anyone encountered, the success of the date is more probable when you generally are interested in learning about the other person, the same goes with job searching, research places you want to work not just any place that offers a job. 

• Remember you may not hear back from everywhere you apply to: Unfortunately, realistically there will be times where you submit an application and will not hear back. This is completely normal and not personal at all. Some employers simply have many applicants and cannot realistically let them know if they were not selected for an interview or the position. However do not be discouraged, if you find that you cannot secure a job by applying directly using an application always try to reach out to campus recruiters or others who may help get your application past the first round and move into the interview process.

• Know your strengths: Applications give a general view of who you are, but there are many ways to secure a job. Networking is a great skill to practice, but the most important aspect is to know what you are good at and showcase it. It may be a bit awkward at first and feel as if you are bragging, but remember that you are letting future employers know you are a great addition to their team and can bring something only you can. Highlighting your skills on your resume is great along with your elevator pitches.  

• Prepare ahead of time:  It is crucial you research ahead of time. Nervousness and anxiety often come from the stress and fear of not knowing what to say or how to respond to a question. Being knowledge will only serve in your benefit by letting employers know you are excited about their job opening and also help you relax and not be stressed over not knowing the answer. Common things you can do to prepare are to research the mission, culture and goals of the employer, read the job description, have ready to ask questions about the industry or job that are not easy to google, and finally have a resume on hand or your elevator pitch ready. 

• Don’t stress over stress: The job hunt can be a challenging process. If you are feeling stressed, you’re not alone! It’s completely normal to feel stress and not all stress is a bad thing. Simply do not let the stress immobilize you, determine where the stress is starting from and then think of ways you can tranquilize it. Remember at the end of the day, the people interviewing you and reading your applications were once in your shoes simply looking for a job to jumpstart their career. Take a deep breath and know you will do great and learn from the experience. 

For those that have secured an interview, the amount of stress and type of stress can be different. Similarly however many of the tips can still work.

• Relax. Interviews are conversations: Many times interviews are seen as scary and nerve-wracking. However, it is important to remember that those interviewing were once in your shoes and understand being nervous is normal. After all, being nervous shows that you truly want the position, if you are not nervous then do you really want the job? This is a great way to normalize the nerves you have. Also remember that interviews are not one sided, this is also your chance to ask questions and learn if you feel this position fits your personality goals and ambitions. You are equally assessing whether you want to work alongside your interviewers. 

• Prepare what you can control ahead of time: Many times people stress over having the perfect answer to questions asked. While it is great to have general answers to questions, always remember the perfect answer does not exist. If you find yourself stressed over what you cannot control, including surprise questions, focus on what you can. For example, knowing the employer, the culture and goals, the job description and key skills that will make you favorable, as well as any questions you can ask that are not easy to google the answer to. Also prepare your outfit, your device and internet connection, your background if the interview is virtual. These are all things you can prepare beforehand that are within your control. 

• Be comfortable being uncomfortable: While sometimes silence can be seen as a sign of something going wrong, it is important to remember that silence can be good. Your interviewers likely see many applicants and simply want to take notes to remember when later on deciding who gets a job offer. Let the silence sit. It can be tempting to fill it by over-explaining your answers, while it is normal to try and fill in the gap, try and simply wait until a question is posed. Remember always, that you were given an interview because you are qualified, now just add personality to your skills and expertise. 

Thank you for taking the time to read this. If you still have any questions or need help do not hesitate to contact the Career Center. And if you need any help regarding how to handle stress feel free to contact the Office of Health Promotion and Wellness. We are always here for you!

Phone: 773-325-7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter and Facebook @healthydepaul

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– Written by Peter Wild Crea & Cindy Hernandez

Recovery can look different ways and mean many different things. Someone can identify as being in recovery from anything from a substance use disorder, anxiety, depression and a host of other things. Substance Abuse and Mental Health Services Administration broadly and inclusively defines recovery as “a process of change through which individuals improve their health and wellness, live self-directed lives, and strive to reach their full potential.”

Many people may identify as being in recovery, including students at DePaul. DePaul is home to the DePaul Collegiate Recovery Community (CRC). CRC is a weekly space at DePaul for those who identify as being in recovery from a variety of things from mental health concerns to substance use to eating concerns. CRC provides a safe, nurturing and supportive space for students to improve their own health, direct their own lives and be successful in all facets of life.

With recovery come many misconceptions and myths. It is important we acknowledge and dispel these misconceptions and myths in order to build a more supportive and inclusive community and work to take care of DePaul; from ourselves, to those around us, to our community at large. Some common myths and misconceptions surrounding recovery include…

• “Mental health concerns only affect a small number of people”: Not true! Lots of people have mental health concerns and no two look the exact same. They run the gamut from very covert to very overt concerns. In fact, the CDC reports that roughly 1 in 5 adults in the US experience some form of mental concern, a number that is likely even higher than reported. Though remember, there is no hierarchy for mental health. There is no “more important” or “less important”. All mental health is important. Let’s dispel that myth while we’re at it too!
• “Substance use is a moral issue”: This is not true and is a harmful myth. We know that substance use disorders can arise for a number of reasons with contributing factors like genetic predisposition. We also understand that substance use disorders can be exceptionally challenging and have serious effects even long after an individual has stopped using substances.
• “Recovery only applies to folx with substance use disorders”: Recovery can look many different ways. An individual may identify as being in recovery from substance use, mental health concerns or eating concerns, just to name a few!

So now we know a few common myths, but you might be wondering what do I do with this info or how do I be a good ally for people who identify as being in recovery? Well these are all great questions! We have a few tips to being a good recovery ally… 

• Take time to listen: You don’t always have to have all the answers but you can listen attentively.
• Be supportive: Being a good ally can mean encouraging and supporting an individual in recovery; supporting through challenging times, celebrating accomplishments and encouraging growth.
• Educate yourself: Learn to identify signs that someone may be struggling. You can look for changes in attitude, behavior, energy, hygiene and appearance, enjoyment of usual activities, etc. Learn how to support individuals in different ways.
• Step back and take care of yourself: You can’t pour from an empty cup so it’s important to remember to take the time you need to be healthy and happy. In the long run, this will make your allyship sustainable and make you a better ally.
• Become a certified Recovery Ally: Get certified as a recovery ally for free through the Office of Health Promotion and Wellness. Our next training will be Friday December 4th from 10:00 AM until 11:30 AM. You can register through for the training through this link on DeHub!

Wherever you fall on the spectrum, there is a space for you here. If you identify as being in recovery and want to see what CRC is all about, check out DeHub, or send our Substance Misuse Prevention Specialist – Katie Bellamy – an email at kbellamy@depaul.edu! If you want to learn more about recovery or becoming an ally, I recommend you attend the training listed above; it’s extremely informative and useful and you will walk away with some great new tools! If you aren’t sure where to start, if you’re struggling, if you need support or someone to talk to, or you just want to learn more, please reach out to the Office of Health Promotion and Wellness. We are always here for you!

Phone: 773-325-7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter and Facebook @healthydepaul

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Staying Healthy During COVID-19

Happy first day of a new school year! This might be your first day of college or your final year here at DePaul. Wherever you find yourself now, it is certainly an exciting and unique time. With that said, it is also a challenging, stressful and uncertain time. We all struggle at times to put our own health -be it mental, physical, emotional or spiritual- at the top of our list of priorities. With the switch to online learning, working, (even friendships at times) it can be challenging to maintain our own health. If you find yourself struggling to find and maintain your health during COVID-19, these tips from Dr. Elizabeth Cozine, a family medicine physician at Mayo Clinic, might be helpful.

• Exercise: Exercise any way possible! Whether it be running or walking, working out in your living room or utilizing an app on your phone, exercising can help keep your body healthy and your mind clear. There is a lot of evidence that exercise not only improves our physical health but it can be exceptionally beneficial to our mental health as well! Exercising can also help lead to a better night’s sleep (and sleep is our next suggestion!).

• Sleep: Levels of stress and anxiety can both be elevated right now. Your body needs time to rest and recuperate; sleep is the ideal time for that. Try to get into a normal sleep routine; going to bed and waking up around the same time as frequently as possible… you may even be able to sleep a bit longer now that you don’t have to commute to class! Somewhere between 7-9 hours of sleep a night are recommended for adults.

• Meditation: I always find I have trouble shutting my brain down for the night when it’s time to sleep. Meditation before bed can help quiet your thoughts, calm your body and decrease your stress. In the long term, mediation can also improve you ability to handle and cope with stress!

• Eating Healthy: Eating healthy might not mean radically changing everything you eat and starting a rigorous diet. Rather, you could try to incorporate a few healthier foods into your normal eating habits. That could mean buying a few more fruits or vegetables at the store or trying to cut down your overall meat consumption. It could even be as simple as having a fruit smoothie instead of a milkshake for dessert! Giving your body some healthier food will help it function and feel better. Additionally, you may even feel a boost in your energy and mood by incorporating some healthier options into what you eat.

• Connection: Connection can seem exceedingly hard during COVID. Between masks, physical distancing and sooo many zoom calls, our connection to those around us can feel strained. It may be helpful to reframe “social distancing” guidelines as “physical distancing” guidelines. Maintaining healthy connections with those we care about can be particularly beneficial to our mental and physical health. Zoom, FaceTime, Google Hangouts are all great ways to connect virtually. A physically distanced hangout with a limited number of people in a park, backyard or on a walk could also be a great way to reconnect with friends and family while maintaining safe boundaries.

• Boundaries: Last but certainly not least is boundaries. With the switch to online classes and for many online work, the line between home, school and work has become increasingly blurred. Our homes have also become our classrooms and offices. It can be difficult to set down school work or turn off our emails for the night. This ever present responsibility can be draining and extremely unhealthy. Setting boundaries for school and work in your home is especially important now. It might be helpful to create some physical separation between working space and non-working space at home. That may mean a physical barrier to block off work space like an office or curtain or it may mean that your desk is only for work and your bed is only for sleeping. It may also be helpful to set concrete times for school and studying, for work and checking email and even for relaxing and decompression. As you schedule time for all your responsibilities, be sure to schedule in time to take care of yourself as well.

It is important to remember that it is still crucial that we all continue to wear our masks, wash our hands and physically distance as much as possible. This is no doubt advice you have heard many times. While it is not the focus of this post, when discussing health during COVID, we cannot look past these simple practices that will keep us and everyone around us safe and healthy.

Hopefully these tips will help you start this year off right and allow you to maintain a healthy, happy and successful year! Starting school alone can be stressful. Adding in a global pandemic and online classes can make this time even more stressful and challenging. The Office of Health Promotion and Wellness is here to support you now and throughout the year. We are here to listen, help and meet you where you are. Please reach out at any time via email, phone or social media (see below), we’d love to hear from you!

Phone: 773-325-7129

Email: hpw@depaul.edu

Social Media: Instagram, Twitter and Facebook @healthydepaul

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