I struggled with habit-forming for a long time. I would always resolve to get into the habit of doing something like incorporating more veggies into my diet, going to bed earlier, or starting my assignments in advance. In the beginning, I would feel really excited and motivated to make a change though when I wasn’t seeing results quick enough, I would always return back to my old bad habits. It was extremely frustrating not being able to maintain consistency and reach my goals. So, I spent a lot of time re-evaluating and found that my method of habit formation was setting me up for failure. Once I figured out what was holding me back, I took the time to think of strategies that would help me reach my goal and began to implement them. I’ve made great progress in reaching my goals and implementing healthy habits and I figured I’d share my strategies with you all.

1. Focus on one habit at a time and try to connect it to an already established habit

• Don’t overwhelm yourself by trying to establish 5 habits at once. Instead, implement one habit at a time and try to connect it to an existing habit, for example in order to incorporate more veggies into my diet I started writing them into the weekly menus I make.

2. Commit to 30 days (at the very least) and strive for consistency

• Habits take time to form, give yourself at least 30 days to get into the routine of doing something. Within these 30 days strive for consistency if you’re implementing a daily habit try not to take more than 2 days off.

3. Take baby steps and set milestones

• Break down your goal into digestible and easily attainable tasks. If your trying to get into the habit of going to bed earlier break up the task by: setting an alarm to warn you it’s time to start winding down, establishing that your room is for R&R, and eliminating distractions like using your phone or watching tv after a certain time. Be sure to celebrate your achievements along the way, if your goal is to get in the habit of going to bed before midnight make sure to celebrate your milestones on your way to your goal.

4. Hold yourself accountable, but also be forgiving

• Goals don’t work unless you do. Holding yourself accountable is essential in order to ensure that you stay on track. Methods like tracking and sharing your goal with others may encourage you to stay committed. Though while accountability is important be sure to be kind to yourself, we all make mistakes, and missing the mark every once in a while isn’t the end of the world. Be sure to forgive yourself for your mistakes and get back to forming healthy habits!

To get help with your goal setting or for wellness coaching visit:

https://offices.depaul.edu/student-affairs/support-services/health-wellness/mental-well-being/Pages/default.aspx

For more habit-forming strategies as well as health and wellness information visit the Office of Health Promotion and Wellness on Twitter and Instagram: @healthydepaul and on Facebook: @HPWDePaul

More Tips on Facebook @: https://www.facebook.com/watch/?v=2699443066983459

As we near the end of National Recovery Month, it is important to reflect on the stories and thoughts that DePaul students in recovery have graciously and bravely shared.  In this post, we will review the many myths that the students in recovery have helped us debunk and discuss why DePaul’s Collegiate Recovery Community (CRC) can be such a helpful resource. In doing this, we will be able to become more educated so that we can all be better recovery allies. 

The first major thing to take away is that anyone can be in recovery from any number of things.  From the last three recovery student spotlight posts, we have seen students in recovery from substance use, anxiety, depression, and even experiences like domestic abuse.  It is important to understand the variety of disorders and experiences that someone can be in recovery from so that we are better able to support those in recovery.  This support can look like many things, including helping with finding resources, being there to listen, or simply just letting the person in recovery know that you believe their struggles and believe in them.  

When speaking about recovery from substances, it is important to remember that struggling with substance use is not a moral issue.  If we look into the neurobiological aspects of substance use disorders, it is easy to see how struggling with substance use is not a choice or a matter of “not being strong enough to stop.” Recovering from substance use disorders can be challenging, which is why it is important to be supportive of those in recovery, as opposed to blaming them. 

Finally, if you are in recovery, you are not alone.  These past few weeks, we have heard from only a handful of students in recovery at DePaul.  There are many students at DePaul, as well as in other universities across the country, who are in recovery.  This is one of the reasons why the Collegiate Recovery Community (CRC) exists.  The CRC is meant to be a place where students in recovery can relate to one another and support each other in their recovery journeys.  If you would like more information about becoming part of DePaul’s Collegiate Recovery Community, feel free to email the Office of Health Promotion & Wellness at hpw@depaul.edu. 

Welcome back to another Recovery Student Spotlight.  This week, we will be spotlighting Katherine*, a senior at DePaul.  Katherine is 32 years old and Psychology major.  She identifies as being in recovery from heroin use and an anxiety disorder.  Katherine attends DePaul’s weekly Collegiate Recovery Community (CRC) meetings to help support her recovery.  

Tell us about the Collegiate Recovery Community at DePaul 

Katherine explained that when she hears “Collegiate Recovery Community,” she first thinks of the word “security.” She spoke about the value that she finds in having a safe group to go to that will listen to her nonjudgmentally.  While she noted that she does not always feel like going to CRC meetings, the meetings are helpful to her recovery as they provide her with structure.  Not only that, but the CRC gives her a sense of accountability to show up to support both her own recovery and the recovery of others.   

Help us debunk some myths about recovery 

When it comes to myths about recovery, one of the biggest myths Katherine wants to debunk is the false belief that substance use disorders are a moral issue.  In fact, Katherine sees substance use disorders as something that has many different facets to it, all of which affect each person in recovery differently.  Since certain substances can become begin to feel necessary for a person with a use disorder to live, this causes a reaction to do things that the person would not normally do.  Because of this, Katherine does not see this as a flaw in someone’s morals. 

Another myth that Katherine wants to debunk is the myth that recovery can only be effective when someone with a substance use disorder wants to recover from the beginning of the process.  Katherine remembers that when she went to a recovery program back in 2017, she did not feel ready to recover.  Seeing that she had the opportunity to go to another treatment program after previously trying to recover eventually made her want to give recovery another chance.  From there, she started to become more physically healthy, which made her more determined to work towards recovery.  Katherine explains that she is grateful to be alive and to have been given the chance to recover, even though she did not feel willing to use these resources at the beginning of the process. 

What do you want the world to know about recovery and the CRC? 

Something that Katherine wants other college students in recovery to know is that it is okay to struggle and seem outwardly successful at the same time.  She explains that this is part of the reason why the CRC is so helpful.  The CRC allows Katherine and other students to be vulnerable in talking about their struggles and feel supported by people who have similar goals to and want to be there to support and listen to one another.  In fact, she claims that the CRC is one of the biggest forces that allows her to continue on her recovery journey because of the peer support that she receives and gives to others.   

If you would like more information about DePaul’s Collegiate Recovery Community, feel free to email the Office of Health Promotion & Wellness at hpw@depaul.edu.  Check back next week for another Recovery Student Spotlight interview!  Happy Recovery Month! 

*Name is shared with permission. 

Welcome back to another Recovery Student Spotlight.  This week, we will be spotlighting Josh*, a senior at DePaul.  Josh is 22 years old and a Public Relations major.  He identifies as being in recovery from Depression and Anxiety.  Josh attends DePaul’s weekly Collegiate Recovery Community (CRC) meetings to help support his recovery.  

Tell us about the Collegiate Recovery Community at DePaul 

When reflecting on what the CRC means to him, Josh thinks “support.”  He feels that the CRC is a place that others can fit in and be comfortable with each other.  Noting that he is a transfer student, he explained that the CRC is somewhere that he was able to find a community at DePaul.  In fact, Josh said that if someone were to ask him about the CRC, he would begin with sharing just how fantastic the people in the group are.   

Josh talks about those in the CRC so highly because he appreciates their commitment to bettering themselves.  However, not only are they committed to bettering themselves, but they are also committed to helping support others on their journey to bettering themselves.  Along with the CRC being a supportive place, Josh also wants to make it known just how welcoming the group is.  Most importantly, Josh likes that the CRC is a place where people seem to understand each other and their struggles.   

Help us debunk some myths about recovery 

The biggest myth that Josh wants to debunk is that people in recovery do not try hard enough to recover.  He describes that struggling with substance use or mental health can be quite a heavy burden.  While it certainly can be a heavy burden, Josh shares that those who do not personally deal with these struggles typically do not understand just how heavy of a burden they can be.  Because of this general lack of understanding, those who do not struggle with substance use or mental health issues typically do not see all the work that goes into recovery, leading to the false belief that those in recovery are not trying hard enough to recover.  However, Josh emphasizes that those in recovery actually work quite hard to live the best lives possible. 

What do you want the world to know about recovery and the CRC? 

The first thing that Josh wants the world to know about recovery is that those who are in recovery need support from everyone.  Josh mentioned that, while groups like the CRC are important for support, the support of friends, family, and loved ones is just as important.  The most important thing, however, that Josh wants the world to know is that those in recovery should not automatically be seen as “leaders” when discussing the topic of recovery.  What he means by this is that, while many people in recovery want to speak about their experiences, just as many simply do not feel comfortable being open about it.  Josh explained that struggling with substance use and mental health is something that some people prefer to keep private.  Because of this preference for privacy, it would not be fair to expect all people in recovery to openly share their experiences.  In general, he wants people to know to not push those who want to keep their stories private to share, but to instead listen to those who are open to sharing.   

If you would like more information about DePaul’s Collegiate Recovery Community, feel free to email the Office of Health Promotion & Wellness at hpw@depaul.edu.  Check back next week for another Recovery Student Spotlight interview!  Happy Recovery Month! 

*Name has been changed to respect the student’s privacy. 

It is finally September!  From going back to school to the Fall season approaching, September brings us many things.  One incredibly important thing that September also brings us is National Recovery Month!  This Recovery Month, we wanted to give DePaul students in recovery a space to share their experiences with recovery and mental health to help educate the greater DePaul community.  Each week, we will be shining a spotlight on one student in recovery to talk about what recovery means to them, debunk the many myths surrounding mental health and recovery, and much more.  Without further ado, let’s introduce our first recovery student, Genera*! 

Genera is 21 years old and just finished her Psychology degree this past spring.  She identifies as being in recovery mainly from cannabis and alcohol use, but also mental health and domestic abuse.  Genera attends DePaul’s weekly Collegiate Recovery Community (CRC) meetings (which are now virtual) to help support her recovery. 

Tell us about the Collegiate Recovery Community at DePaul 

When asked about what comes to mind when reflecting on the CRC, Genera first thinks of the word “friends.”  She explains that she feels that the CRC is a place where she can get support from those in the community.  In fact, she sees the CRC as her “home group,” meaning she attends other recovery meetings but DePaul’s CRC is home base. While she does note that she came into her first CRC meeting feeling a fear of being judged, that fear was squashed and she now feels quite close with everyone and enjoys attending meetings each week. 

Help us debunk some myths about recovery 

On the topic of judgement, there are a few myths about mental health and recovery that Genera wants to debunk.  The first of these myths is that having a mental illness or being in recovery is uncommon.  She noted that many people identify as being in recovery and mental health disorders are relatively common.  Similarly, she also spoke about how cannabis is a drug and can, in fact, be addictive.  Many people do not consider cannabis to be a substance that can be addictive, however, Cannabis Use Disorder is a diagnosable condition.   

Another myth she wants to debunk is the idea that recovery is “scary.”  She wants to make it clear that it is not scary, and neither are those who identify as being in recovery.  When it comes to recovery itself, Genera points out that recovery is a process, not a simple destination that one “gets to” like many people believe.  She describes the recovery process as a journey that is not linear.  This nonlinear journey, she explains, is one that those in recovery are always on and working towards. 

Genera wants other DePaul students who may be interested in joining the CRC to know the weekly meetings are both helpful and fun. Since joining herself, Genera has invited a friend to come with her to a CRC meetings, promising that they would like it.  She even went as far as to promise her friend that if they did not enjoy the meeting, she would buy them dinner.  Needless to say, she has yet to buy them dinner. 

What do you want the world to know about recovery and the CRC? 

First, Genera wants everyone to know just how wonderful she believes the CRC is.  She notes how welcoming the meetings are and the fact that they are free, making recovery more accessible. She also wishes more people knew about the CRC.  She believes that because of the stigma that surrounds recovery and mental health, people tend to be more secretive about being in recovery and seeking out help with recovery.  Genera wishes that more people knew about the CRC because she believes that the connections she has made during meetings and the support that these connections have provided her have saved her life.   

Finally, Genera wants the world to know that people in recovery are strong.  In explaining the strength of those in recovery, she emphasizes that anyone can be in recovery.  Not only can anyone be in recovery, anyone can be in recovery from anything.  From substance use to mental health to an unhealthy relationship, she believes that anyone can work towards recovery. 

If you would like more information about DePaul’s Collegiate Recovery Community, feel free to email the Office of Health Promotion & Wellness at hpw@depaul.edu.  Check back next week for another Recovery Student Spotlight interview!  Happy Recovery Month! 

*Name is shared with permission 

About six months ago, nearly everyone experienced a change of plans in some way, shape, or form.  For many DePaul students, the plans of going to in person classes, sports practices, club meetings, and having outings with friends were no longer a possibility.  In fact, the quick, drastic change in and of itself may have been just as daunting as no longer being able to do all the things we are normally used to doing.  Going into autumn quarter, plans for a new school year also look different than they have during past years.   

In a Psychology Today article, writer and psychotherapist, Bryan E. Robinson describes the connection between uncertainty and anxiety in the context of the current pandemic.  He explains that due to the way our brains are made to help us survive, any situation that gives indication of lack of certainty creates a feeling of stress.  The brain wants to keep us safe, meaning that if something unexpected happens, it makes it seem like more of a threat than it might actually be and causes us to question if we are able to safely get through it.  With changing plans and constantly questioning the certainty of the near future, it is easy to see how this consistent stress and anxiety can work its way into aspects of our everyday lives and begin to affect the quality of our daily living.  

This sense of unpredictability may be starting to spike as we reach back to school season as it can be hard to plan for the upcoming school year and even harder to think about the possibility of another plan being changed.  If you feel uncomfortable because of the possibility of plans changing, here are a few things that may be helpful: 

• Focus on what you can control.  For some, having a predictable routine is helpful for feeling like they have a stable schedule.  This may look like creating consistent morning and night routines and taking breaks from schoolwork or technology around the same times every day. 
• Find ways to get what you feel like you are missing from plan changes.  For example, the idea of taking online classes may work fine for some people when it comes to learning the material, but the social aspect of going to classes is what they miss.  If this is the case, it is always possible to contact classmates to set up study and discussion sessions via video chat.   
• Take time for self-care.  Stress is stress.  Whether you are stressed out by the start of the school year being different from past school years or you feel like you are missing out on fun events, it is important to address your physical and emotional needs.  Dedicating time for self-care activities every single day can help with easing the stress that this uncertainty may bring.  It may help to work self-care practices into your daily schedule to ensure that you take time to do these practices and to give yourself another consistent thing to plan on. 
• Talk to someone.  If you feel as though the negative emotions of the constant change of plans over the past six months has become too much for you to handle on your own, reach out to someone.  For some people, talking to a friend about their stress is helpful.  For others, it may be more beneficial to reach out to a therapist for guidance with adjusting unhelpful thinking patterns.  Do what you think is best for you!   

It goes without saying that this is a stressful time.  Beginning a new school year is stressful enough without a pandemic.  However, HPW wants to help support you and ease as much anxiety as possible.  Whether it be through 1:1 appointments or helping you find support that fits your needs, we want to do everything we can to reduce as much stress during this time as possible.  Be sure to connect with us via email, phone call, or social media.   

Take care, DePaul!