Wellness Wednesday: What Does COVID-19 Etiquette Look Like?

August 19, 2020August 17, 2020 caugust9 Links, Wellness Wednesdays COVID-19, health

How do I ask someone to step back because they are not standing within 6 ft away from me?

How do I prompt someone to put their mask on?

What if someone ignores the guidelines of wearing a face covering and keeping social distance, what do I say or do then?

These are all good questions to consider and it is something that we must think about especially if we want to reduce the spread of COVID-19. It is important to create and set your boundaries to keep yourself and others safe. Reflect on what your boundaries are and how you want to enforce them when you are inside and outside of your home. It is also important for us to reflect on how we will respond to someone crossing our boundaries. On Chicago’s NPR News Source, Elaine Swann, a lifestyle & etiquette expert, was interviewed and shared some awesome tips about COVID-19 social etiquette that we want to highlight on today’s Wellness Wednesday post.

Protect Yourself.

If you are leaving your home and going out in public, wear your face covering and have your hand sanitizer and/or gloves nearby.
If you ask kindly for a person to step 6 feet away from you and/or wear a mask and they do not, protect yourself by turning your face away from that person, stepping away from that person and/or walking in a different direction.

Show mutual consideration.

Use the words “we” and “us” when asking or telling someone to step back or wear a face covering. For example, “It is possible if we can put some space between each other while we wait in line?” Showing mutual consideration puts the focus on the concern for safety and health for the individual that you are asking.
Scolding, yelling, calling people out and saying things like “step back!” or “get off me” will most likely cause the problem to escalate. If we ask in a kind manner, individuals are likely to be more open to listening respecting our boundaries.
Use I-statements for maximum effectiveness and state your needs clearly. This especially effective when communicating with those close to you who care about understanding where you’re coming from. Rather than “you’re being inconsiderate by not wearing a mask,” try saying “I feel unsafe without us both wearing masks; can we both agree to wear one?”

Try not to take it personally.

We understand that it can be really frustrating when you see individuals who are not following the health and safety guidelines for the pandemic. Please refrain from policing people’s behaviors, unless your safety is at risk. If you see someone that is not following the pandemic guidelines, take a deep breath and focus on protecting yourself and your family. Keep the focus on adjusting your behavior rather than trying to control others.

Don’t Assume.

Do not assume that everyone is following the guidelines. If you get invited to a gathering, ask questions in advance. For example, you can say: “I wear a face covering when I’m around others because I am concerned about everyone’s safety. Will you be practicing social distancing and wearing a face covering?” After their response, ask yourself if you are comfortable in attending. If not, just reply saying, “thank you for the invitation, but I will not be able to make it.” Refrain from forcing them to change their plans for your comfortability. Make the decisions that is best for yourself and

Take Care DePaul is more than just taking care of the DePaul community, it is about taking care of the people around us. If you find these tips helpful, Take Care DePaul by sharing them with another person.

Take Care, DePaul!

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Wellness Wednesday: What Does Consent Look Like on Zoom?

August 12, 2020August 10, 2020 Benjamin Tholotowsky Wellness Wednesdays Consent, wellness, Zoom

Consent is essential. It always has been and always will be. In the digital age, consent is arguably more important than it ever has been. Digital consent and digital privacy go hand in hand. Sharing media is even easier now than it was pre-smartphones and the internet. With the click of a button, our data is essentially immortalized on the internet forever. Internet privacy is a cause that many are passionate about, and understandably so. The law is always evolving and digital privacy is a new frontier. Everyone has their own level of understanding of how the internet works, and also possess their own reasonable expectation of privacy on the internet, so it’s important to be mindful and respectful of that wherever and whenever possible. With so many things going digital these days we are seeing that the only option for collaboration may be to host an online event, meeting, appointment, etc, instead of an in-person get-together. The stakes are raised even higher when encounters like confidential appointments are held over digital conferencing platforms such as Skype or Zoom. So how do we respect another person’s privacy? Well, there are many ways and consent is a big part of that process!

It’s always best, and ensures that all attendees are on the same page, to ask for consent before recording a meeting or an online encounter. In the event that the encounter must be recorded then you should send out an initial disclaimer to the attendees before the event making them aware of your plans to record just as you would do if you were in-person. For example, let’s understand that some people may be okay with a photographer or videographer documenting an in-person gathering with various faces showing while others may not. Luckily, in-person there is an ability to speak up and also the ability to leave if you are feeling uncomfortable. For the most part, this is true in the digital space as well. In an online encounter, starting with an initial disclaimer that the event will be recorded reduces the chance of any confusion later on. Better yet, ask for consent before recording, especially if the meeting or event is one that does not necessarily need to be recorded in the first place. By sending out an initial disclaimer this gives the option for prospective attendees to skip the live event entirely and possibly have the opportunity to access the recorded event later on! By asking for consent to record at the beginning of the event you are also bringing it to the attention of the attendees one more time and giving them the opportunity to share any apprehensions, hide their video, mute their microphone, or opt-out altogether and leave the event.

Once the digital event is underway there are still other ways to stay mindful and be respectful of others’ expectations of privacy. If one would prefer to leave their webcam off, we need to realize that they may be in an environment that they do not feel comfortable sharing with others. It could be as simple as a dirty bedroom, or maybe they’re on a busy bus or train. Just because they choose not to show their face does not mean they aren’t paying attention. The same applies to a microphone – it’s possible that there are loud machines nearby or noise that would detract from the event or meeting if heard by the rest of the attendees, so they chose to mute it. By not having an in-person event, and making it digital, you are giving individuals the opportunity to attend that otherwise may not have had the ability to attend.

As with anything, there will be those that abuse their privilege of privacy and autonomy. There may also be situations where attendees will be required to keep their microphones and webcams on, for instance when taking a standardized test. In most cases, the average online event is not a confidential one and the thoughts and recommendations mentioned above apply to the average low-to-medium-stakes digital encounter and these rules are not absolute. On the flip side, facilitators appreciate and enjoy seeing the faces and hearing the voices of the attendees too. It makes it easier to engage with the audience and it makes it feel less like talking to a wall or an empty room. So keep that in mind as well! When in doubt, aim to treat everyone with the respect they deserve and be mindful that the current situation is not a typical one and many of us are learning as we go. Remember to take care of yourself, take care of others, and take care, DePaul!

Mental Health During COVID-19: Your Health Comes First

August 5, 2020August 3, 2020 caugust9 Health and Well-being, Links, mentalhealth, Wellness Wednesdays

(Photo provided by the American Foundation for Suicide Prevention)

Watching the rising rates of the coronavirus in your state, learning about different signs and symptoms of COVID-19, along with hearing about the COVID-19 deaths causes so much worry, stress, fear, and anxiety.

Being in a pandemic is stressful.

Not having a job during a pandemic is also stressful.

Staying home while working at home can be overwhelming.

Hearing or witnessing racial injustice brings tears and frustration.

There are many things that we cannot control, but there are things that we can control. Focusing on what is in our sphere of influence can help lessen our stress. We can do our part to reduce the spread of COVID-19 by staying at home as much as we can, having hand sanitizer nearby, practicing social distancing while wearing a face mask or cloth covering, and by washing our hands frequently. These are all necessary actions that are needed to reduce the spread of COVID-19. While taking these protective actions to care for ourselves and others, we can also take care of our mental health, which is very important, especially during this difficult time.

Unmanaged stress, fear, and anxiety can negatively impact our daily activities. For example, it may lead to disruptions in our sleeping and eating patterns, increased use of substances, difficulty concentrating, worsening of a mental illness or a health condition, and in general adding more stress. Coping during a pandemic is truly important. How do we do that?

First, it is important to be self-aware of your body and your emotions. Be knowledgeable of how your body responds to stress, fear, and/or worry. You may experience more headaches, or you may have a decreased appetite. Everyone responds differently to stress, so it is important to know your body. In addition, it is important to know what you need when your body is responding to stress. You may need more family time and/or more time alone or you may want to try other self-care behaviors like practicing mindfulness— self-care looks different for everyone.

The next thing is to accept yourself–accept all of you. Strive for progression, instead of perfection. Find ways to show care and love for yourself. Celebrate small victories.

Here are some healthy ways to cope provided by the Center for Disease Control and Prevention (CDC):

Take care of your emotional health.Our emotional injuries are just as important as our physical injuries. Taking care of your emotional health will help you think clearly and react to the urgent needs to protect yourself and your family. Focus on grounding yourself by trying mindfulness exercises.

It is okay to take a break. Zoom calls all day? Insert short breaks in between. Take a break from reading and watching the news. Set digital boundaries and reduce your screen time by engaging in activities that do not involve a screen such as reading a book, cooking, painting, spending time outside.

Take care of your physical body.
- Take deep breaths, stretch, meditate, do yoga
- Try to eat nutrient-dense, well-balanced meals and stay hydrated
- Exercise regularly.
- Get plenty of sleep.

Know what to do if you are sick. Contact your medical provider if you are sick and/or get tested for COVID-19 if you may have been exposed to someone who has had COVID-19.

Know where and how to get treatment and other support services and resources, including counseling or therapy (in person or through telehealth services).

Connect. Although you cannot see your family and friends as often as you like due to the pandemic, you still can connect with them virtually or through sending letters. Talk with people you trust about your concerns and how you are feeling. They can keep you accountable as well and you can also tell them what you need from them. You can also join a new safe community, healthy space such as a book club, or the Collegiate Recovery Community (CRC).
- At HPW, we have the Collegiate Recovery Community which is open to any DePaul student who identifies as being in recovery from substance use, mental health issues, or eating concerns. It is such a great support network, especially during these times. CRC meets virtually on Thursdays from 5 PM -6:15 PM. If you are interested in joining, feel free to contact Katie Bellamy at kbellamy@depaul.edu.

Check out our blog and website for helplines and resources or reach out directly for 1:1 support.

The Office of Health Promotion & Wellness encourages you to take some time and reflect on the healthy ways to cope listed above. We also want you to take care of yourself first so that you can take care of others. Send this to another Blue Demon to spread the message.

Take Care DePaul!

How to Fight “Zoom Fatigue”

July 27, 2020 Natalie Altenburg Links

Since social distancing and online learning began many months ago, the seemingly simple solution to these new social and learning obstacles has been Zoom (or really any other video chat program). However, if your days have included going from Zoom call to Zoom call with lectures and socially distanced get-togethers and game nights, there’s a chance that you have experienced some amount of exhaustion from being on call after call. This exhaustion is known as “Zoom fatigue”.

There are many ideas about why people are experiencing Zoom fatigue. In general, most seem to think that it is a combination of too much screen time and the pressure that video chatting puts on us socially. For example, it is harder for the brain to process non-verbal cues when it is using a video on a screen as the only way of receiving these cues. Simply put, picking up these cues on a video is less natural than doing so in a face-to-face conversation, causing more stress on the brain. These factors, along with the fact that video chatting is the primary way class lectures and meetings have been taking place the past few months, are cause for physical and emotional exhaustion.

With many DePaul classes being online this coming Fall, it is important to have strategies to protect ourselves from Zoom fatigue. Here are a few ways to prevent and combat Zoom fatigue:

Take breaks from your computer (especially between calls). Use these breaks to take care of personal care needs. This could include making yourself a meal, going outside for a walk, stretching, or even just drinking a glass of water.
Change up your work environment. Even if you are on calls in your bedroom or living room, try to change up the room itself or the specific spot you sit to take calls so that the room feels different from when you are on call to when you are relaxing. This could look like changing the lighting of the room or sitting at a desk instead of on your bed. This change will help your brain differentiate when it is time for work and when it is time for relaxation.
If possible, use audio only and only have your video on when you are speaking or contributing to the conversation. This way, it is easier to focus on what is being said, as opposed to what you are doing or what you look like during the call.
Find ways to socialize other than through video chatting to ensure that “hanging out” with your friends and family is still fun. This could include writing letters or having “Netflix Parties”. This is a great time to get creative with ways to connect with friends and family!
Be mindful of your technology use habits even when you are not on video calls. Be aware of your social media scrolling habits to reduce the amount of distressing news you may be consuming. Also known as “doomscrolling”, endlessly looking at news and media about distressing topics can negatively impact mental health, so it is important to keep track of and adjust these habits. Similarly, the blue light that is emitted from our screens can have negative effects on sleep patterns, as well as other areas of health. This may be reason to consider setting limits on technology use.
As always, pay attention to your needs. Take time every day for self-care activities to care for your mental and physical well-being. Have a list of things you can do at any time to allow yourself to take a break and focus on your health.

The uncertainty of what this upcoming academic year will bring is likely to cause some nervousness and anxiety as we prepare to (virtually) return to classes. Now is a great time to assess your own worries and create a plan for adjusting to these changes and managing the emotions that may come from these changes. By beginning with learning how to reduce your chances of Zoom fatigue, you are already taking steps to learning how to create healthy habits regarding technology use. Continue to take time to develop your own self-care practices so that you have healthy tactics to turn to that will help you handle stress and its effects. Remember, HPW is always here to help you with becoming your healthiest self, either through 1:1 support or providing resources. Remember to Take care of yourself, take care of each other, take care DePaul!

Wellness Wednesday – Looking Back At 30 Years of the Americans with Disabilities Act

July 22, 2020July 16, 2020 Benjamin Tholotowsky Wellness Wednesdays

Signed into law on July 26, 1990, by President George H.W. Bush, the American with Disabilities Act became landmark legislation that broke down barriers for those living with disabilities in the United States. The ADA National Network writes, “The ADA is a civil rights law that prohibits discrimination against individuals with disabilities in all areas of public life, including jobs, schools, transportation, and all public and private places that are open to the general public.” On this 30th Anniversary we are reminded, and celebrate, this civil rights law that was put into place to ensure that individuals with disabilities have the same opportunities as those without. The CDC found that the U.S. population has nearly 62 million individuals who identify as having a disability which “impacts major life abilities”. That’s roughly 1 out of every 4 people. Chances are very high that you know somebody with a disability, or maybe you identify as having a disability yourself. The more we learn about individuals living with disabilities the better we will be at meeting their needs. It comes from a place of empathy and understanding – realizing that accessibility might not have a major effect on oneself at this very moment while being mindful of the disparity that is ever-present and working to be inclusive whenever and wherever we can.

Amazing progress has been made in the last 30 years since the passing of the ADA, with additions and refinements to the act that came in 2008, as well. But it’s important to see that the Americans with Disabilities Act is not just about those with disabilities, it’s for society as a whole. An article written by a Special Education Professor at the University of Florida states, “… the promise of ADA cannot be fulfilled unless those without disabilities act on its “clear, strong, consistent and enforceable standards.” There are still countless places like hotels, restaurants, shops, and classrooms that are lacking in accessibility. Private homes are often far from accessible, though do not fall within the enforcement of the ADA. Employment numbers reported by the U.S. Department of Labor shows unemployment rates twice as high for someone identifying as having a disability versus someone who does not identify as having a disability. Studies show that minorities with a disability have greater health disparities than those with a disability who do not identify as a minority. With 30 years under our belt, we are better able to look at the progress we’ve made and keep moving forward in a way that is constructive and will benefit every member of society – those with disabilities and those without. Though, this should not take away from the fact that there is still work to be done. Fairness is not making every step the same height. Fairness is scrapping the steps and constructing a ramp instead.

DePaul is committed to providing equal access and reasonable accommodations to all students and faculty and strives to ensure that everyone has the same opportunities at the university. The Center for Students with Disabilities (CSD) has services available to those with diverse physical, learning, medical, mental health, and sensory disabilities; and is the go-to on-campus resource for those looking to support our diverse learning community of both students and faculty. DePaul offers scholarship opportunities to those with disabilities and provides resources in locating and securing both full-time and part-time employment for a population that is typically marginalized. DePaul’s Office of Health Promotion and Wellness acknowledges the health challenges and disparities faced by those who have a disability and want to remind our DePaul community that our resources are always available.

Take Care, DePaul!

References:

https://adata.org/factsheet/ADA-overview

https://www.cdc.gov/media/releases/2018/p0816-disability.html

https://offices.depaul.edu/student-affairs/about/departments/Pages/csd.aspx

https://theconversation.com/fulfilling-the-promise-of-the-americans-with-disabilities-act-81426

https://www.dol.gov/odep/topics/DisabilityEmploymentStatistics.htm

Jones GC, Sinclair LB. (2008). Multiple health disparities among minority adults with mobility limitations: An application of the ICF framework and codes. Disability and Rehabilitation. 30(12‐13):901‐15.

Wellness Wednesday: Sun Safety

July 15, 2020July 28, 2020 caugust9 Links BIPOC, health, mental health, take care depaul

In honor of Black, Indigenous, People of Color Mental Health Awareness Month, this Wellness Wednesday will be catered to people of color because there is a lack of public health promotion and resources for people of color. Today’s focus is on physical wellness because as we know, the many facets of wellness, including physical health, that impact and relate to mental health.

While Chicago’s summer weather continues to get hotter and hotter, we need to remember to stay safe while being out in the sun. Public health education and interventions that are being promoted today, especially on sun protection behaviors, are only targeting white individuals (Calderon et al., 2019). The Office of Health Promotion and Wellness at DePaul is here to change that and provide a holistic education that is inclusive to all, especially people of color.

It is reported that skin cancer incidence rates are lower for Black/African Americans and Hispanics compared to White people (U.S. Cancer Statistics Working Group, 2017). Although it is uncommon for people of color to get skin cancer, BIPOC are often more likely to experience poorer and/or severe outcomes when it comes to skin cancer. Research also states that when people of color get skin cancer, it often appears delayed and at an advanced stage (Calderon et al., 2019).

This is an issue because BIPOC folks already have higher mortality and mortality rates compared to white folks. The causes of this health inequity are undetermined, but further research is being conducted. We also want to acknowledge that are health inequities that are linked to poor health outcomes (National Academy of Sciences et al., 2017). However, one one-way BIPOC can prevent skin cancer is to engage in sun protection behaviors.

Individuals with darker skin complexions have some type of sun protection because of their melanin, however, they are still prone to developing skin diseases as they get older (Bradford, 2009). Caroline Robinson, M.D., who specializes in alopecia, preventative skin care, and ethnic skin dermatology, states that sun damage on darker skin tones can cause inflammation of the skin which can result in hyperpigmentation and/or acne (Denton-Hurst, 2020). In conclusion, darker skin complexions need protection too.

Sun exposure is one the leading factors to skin diseases so, below are some sun safety tips for everyone, including BIPOC that the American Academy of Dermatology Association have provided:

Seek shade if possible
Wear protective clothing
Wear sunscreen that is water-resistant, have broad-spectrum protection, and have a sun protection factor.

- For BIPOC, wear sunscreen that is SPF of 30 or greater. For white individuals, wear SPF at least 15 or greater.
- Apply sunscreen to the bare skin 15 to 30 minutes before going outdoors
- When outdoors, reapply sunscreen every two hours and after sweating or after being getting out of a body of water

Stay away from tanning beds and/or sunlamps. They can cause skin cancer due to the harmful UV rays.

As mentioned before, the purpose of this article is to shed a light on the health disparities, bring awareness to mental illnesses, and to stress the need to improve access to mental health treatment within underrepresented communities. Take Care DePaul by sharing this with another Blue Demon.

We Need Love + Healthy Relationships Right Now

Image June 5, 2020 caugust9 Links

If I had to state one thing that I took for granted before this pandemic is hanging out with my friends and family. As an individual who is pretty involved on DePaul’s campus and a high honor roll student, I realized that I put my health first and then school involvement second and then hanging out with my friends’ part last. Now, that I have been quarantined for over 3 months, I have been doing so much reflection on how I can walk out this pandemic as “New Christine”.

Now that I am living back at home with family, I realized how much I missed spending time with them. The other day, I tried to reflect back on the last time I physically hung out with someone (not including work, school, or club activities/events), and to be completely transparent with you it is hard to even recall. But I am not writing this to complain, I am writing here to encourage you to use this time to spend some time with the individuals that you live with during this pandemic.

What are some things to do? I have written and have done plenty.

1. Host weekly check-ins with housemates (Photo by Daria Shevtsova)

Many things are happening in this world and it can be a lot to digest. But I encourage you to check-in with housemates, have one day to just check-in about your feelings and work, school. We need one another especially going through these tough times.

2. Play some board games and/or puzzles together (Photo by cottonbro)

Whip out those old board games and puzzles that are hidden or purchase some games and play with your housemates.

3. Create a book club (Photo by Burst)

Purchase a book that you all are interested in reading and create a book club! Invite other friends and family virtually and meet weekly to reflect on a chapter.

4. Create a YouTube channel together (Photo by Andrea Piacquadio)

Become YouTube famous with your housemates! What are some things that your family can do to virtually to help other families?

5. Get those old instruments out and start a family band (Photo by nappy)

Get musical with your housemates and make some songs with one another. Make an album and/or prepare for a virtual concert. For those who do not have musical talent, I encourage you to teach yourself or take online lessons on how to play an instrument with one another.

6. Have Movie Nights (photo by JESHOOTS.com)

Pop some popcorn and have weekly movie nights with your housemates. Then after you watch the movie, reflect and rate the movie with one another.

7. Download TikTok, make a quarantined themed video and go viral (Google)

Have some fun with your family by making a TikTok video with your family. TikTok enhances your presentation skills, acting skills, and dancing skills!

8. Have zoom, skype, facetime family calls (Photo by Anna Shvets)

Video call some of your family friends and check-in on one another. You can also play some virtual games.

9. Write letters (yes, actual letters with paper and pen) to people outside the home (Photo by bongkarn thanyakij)

Let’s get back to writing letters to our family and friends who live outside the home. Make someone’s day together.

10. Make some baked goods, have a baking contest or a cooking contest or just cook together (Photo by August de Richelieu)

Make a meal together or have a cooking contest. This can teach you how to strengthen your cooking skills but also learn a new recipe. Another idea is to take turns with cooking.

11. Write a play staring your friends or family everyone can perform their part via a video call (Photo by Andrea Piacquadio)

Create something powerful like a movie or a play with one another and then perform it virtually with people outside the home.

The list continues and I bet there are other activities that are not listed that you and your family have done before, that’s great! These are just some things that I do in my home and I wanted to share it with YOU. Why? Because it has helped with strengthening my relationship with my parents and we are getting a lot closer than ever.

Take Care DePaul by sharing it with your friend so that they can have healthy relationships with their housemates. Why does this matter? Because what we need is LOVE right now and love is a required substance to healthy relationships.

I encourage you to get creative and try some of these things so that you can walk out of this COVID-19 with healthy relationships AND newly developed skills and talents. Do not let COVID-19 take you out. Take COVID-19 out together because we are all in this together.

Wellness Wednesday – Brain Fuel! Mindfulness and Success During Online Finals

June 3, 2020June 3, 2020 cnewby Links

Hello DePaul Family,

Today, we held our last Wellness Wednesday session via Zoom. Wellness Wednesday was started in a response to a primarily virtual campus due to Covid-19. Never could we have guessed that on top of having to adjust to online classes and exams, our students would also be faced with increased levels of stress, fear, and increased social unrest due to the nationwide outrage against Minneapolis PD in their killing of George Floyd along with the countless numbers of Black lives that have been lost to police brutality. DePaul has announced a plan to formulate some sort of university standard for faculty regarding final exams, but as of right now students should plan to take their exams as originally scheduled.

Today’s Wellness Wednesday revolved around how to succeed in the already stressful finals period with the increased difficulties of an online format and the distress resulting from the current environment. The main points that HPW wants to hit on are reducing stress from finals, tips and tricks to succeeding in the online format, and ways to practice mindfulness to manage stress of both our academics and our mental health. The link for the recorded session can be found at

https://depaul.hosted.panopto.com/Panopto/Pages/Viewer.aspx?id=4d08a046-fff7-4bd2-8e99-abcf01317be3

Tips for coping with finals:

Schedule a time to focus on studying! By designating a specific time, you can push yourself to study for that allotted time without making excuses to not study.
Make sure you’re eating and sleeping enough.
Don’t forget to figure in personal time. It is important to maintain a balance between school work and taking care of yourself so that your brain can rest!

https://psychcentral.com/blog/7-tips-for-coping-with-finals/

Taking online exams:

Prepare ahead of time! Make sure you understand the test format and procedure.
Check your computer! Make sure you have the write tech to run the exam – we cannot assume that professors will accept technological issues as an excuse and be understanding, unfortunately.
Try to carve out a quiet place where you can focus to take the exam – it can be difficult, especially if you are home with your family but do your best to let others know that you need to focus.
Keep an eye on the clock during the exam. Because it is a different format than you are probably used to, you may move through the exam at a different pace.
Make sure you don’t leave the test page! Opening a new tab or even refreshing the page may interfere with your exam.

Tips for Taking Online Exams

Practicing mindfulness:

There are many ways to incorporate mindfulness in your daily life, and it is an especially useful practice during a time such as now due to the benefits of decreasing stress and improving mental focus (both useful during finals week). Try to practice your mindful breathing – focusing on inhaling and exhaling for a certain period of time. You can also practice a walking meditation, and focus on your steps as you move around.

As always, the Office of Health Promotion and Wellness is available for 1:1 support if you need resources, or just want someone to talk to. University Counseling Services and the Center for Students with Disabilities are also available to support students and the Dean of Students Office will be available to approve accommodations related to attendance or course work negatively impacted by current events. Please take care of yourself as we move through these uncertain times.

Wellness Wednesday – Going into Summer with Body Positivity

May 27, 2020 lwalinsk Wellness Wednesdays body positivity, COVID-19, intuitive eating, intuitive movement, resources, summer

Hello and welcome back to HPW’s blog! & Happy Wellness Wednesday! In today’s Wellness Wednesday we talked about Going into Summer with Body Positivity. A lot of us tend to feel pressure going into summer to achieve the ‘perfect beach body’ just in time, and the pressure has been heightened lately with all of the body image messaging that has come with COVID-19… Click here to watch our Wellness Wednesday video, or read on to learn more!

What exactly is body positivity?

Body positivity is about working towards a world where everyone can live in their bodies as they please while receiving the same respect, representation, and opportunities as everyone else. It is about respecting your own body, but also about being kind and empathetic toward other bodies.

It is also important to note that often times certain individuals are left out of the conversation around body positivity. For instance, while people within the body positivity community have to deal with gender equality and size equality, people of color have to deal with this as well as race equality and colorism. It is so important to include all bodies in this conversation, regardless of color, and give voices to those who are not always represented.

“I hope that one day in the future, the community and those outside of the body positive movement will see us as a collective and not marginalize within a group that is already in itself, pretty marginalized. There are so many different experiences, opinions, thoughts, and perspectives and everyone deserves to be heard and represented, not just the thoughts and experiences of those with privilege.” – STEPHANIE YEBOAH

Body Image During COVID-19

The concept of body image is constantly shifting due to society and the expectations that society sets, and our current predicament most definitely has an effect on our perceptions of what we should strive for in our bodies. Currently in the media, we are seeing a lot of influencers talking about how to protect yourself from gaining the “COVID-15” and how to make the most of your time in quarantine by achieving the “perfect body.” This type of messaging is toxic for multiple reasons (see blog post on “Body Image and Quarantine – Fighting Against the Productivity Myth” for some of them), and with all of this conditioning coming from society, it is often times hard to know what is right for us individually. As a culture, we tend to jump from extreme to extreme, rather than allowing individuals to discover what works for them personally. (Read on – towards the end we provide some tips as to how you might counter this societal conditioning!)

Society’s Perpetuation of Body Image Messaging and Unequal Harm of Certain Individuals

On top of this, as we touched on with the definition of body positivity above, often times the messaging that society sends out about body image tends to harm certain individuals in an unequal way. The messages about body image that society sends out often lead to the exclusion and marginalization of certain groups and people. The movement targets specific populations – such as white females – but not everyone, making it seems like it’s only a problem for some populations when in reality people of all different walks of life struggle with body image.

Indeed, the body positivity movement itself often times ends up neglecting to fulfill the original goals of the movement. The same companies that profit off of body positive advertising can be found selling products that shame certain bodies. Companies are still given incentives to use conventionally attractive bodies, even if they’re more ‘curvy’ now.

All of this messaging can start to take a toll. What do disorders related to body image look like? Some examples are:

Body dysmorphia disorder
Gender dysphoria
*It is important to recognize the differences between dysmorphia and dysphoria because they are very different experiences, but both relate to body image
Eating disorders
- Anorexia nervosa
- Bulimia nervosa
- Binge eating disorder
- Eating disorder not otherwise specified

Eating disorders are more common than you might think… Approximately 8 million people in the U.S. have anorexia, bulimia, or a related eating disorder. Unfortunately, over 70% of sufferers will not seek treatment due to stigma or lack of education, diagnosis, or access to care. But up to 80% of people who are able to seek and complete treatment will recover or improve significantly. It is important to recognize that eating disorders are often comorbid with other mental illnesses, such as OCD, depression, and anxiety. Often times people going through tough times develop eating disorders as they find their food/body to be the only thing they can control in their life at the moment. Eating disorders do not live in a vacuum – there are many different reasons as to why an eating disorder might develop.

What factors contribute to such a large number of the population experiencing an eating disorder?

Biological factors: Having a close relative with an eating disorder or mental illness; history of dieting; female sex; Type 1 diabetes (insulin dependent); negative energy balance (caloric intake is less than energy expenditure)
Psychological: Perfectionism; personal history of an anxiety disorder; body image dissatisfaction; feeling like there’s only one right way to do things (strict rule following)
Social: Size and weight prejudice; appearance-based bullying; small social networks/isolation; acculturation of racial/ethnic minority groups (the challenges that stem from the merging of cultures, such as when Westernization occurs); LGBTQ+

If you or someone you love is suffering from a body image related disorder, there are many resources that might be of help! What can we do to help ourselves and others who are having trouble with body image? Self-care and resources:

Intuitive eating – Intuitive eating is about trusting your inner wisdom to make choices around foods that feel good for your body, without judgement and without influence from diet culture. Intuitive eating is learning to reclaim that inner voice that tells you what is right and wrong for your body. When we filter out the noise and influence that diet culture presents to us as false truths, we can then truly listen to what our body wants and needs from the food we eat.
Intuitive movement – Intuitive movement is the practice of connecting and listening to your body to figure out how it feels and what type of movement it needs in a given day. Similar to intuitive eating, intuitive movement asks us to ask ourselves “What does my body need today?” rather than, “What should I be doing or eating according to others?”
Caring for our bodies in a holistic way can include nourishing them with good foods, asking ourselves what we need to thrive and using positive talk towards ourselves.
The mind body connection is huge. When we ask ourselves what we need, we begin to change the chatter in our mind and truly listen to our bodies and their needs in a holistic way. When we praise our bodies instead of ridiculing them, we can start to truly appreciate ourselves and begin the process of self-love.
Resources at DePaul:
- HPW (contact info can be found at the end of this post)
- University Counseling Services (Lincoln Park (773) 325-7779 & Loop (312) 362- 6923)
Community resources:
- thebodypositive.org
- National Association to Advance Fat Acceptance
- National Eating Disorders Awareness Hotline (1-800-931-2237)
- Chicago Eating Recovery Center
- The Renfrew Center of Chicago

Remember, the journey towards body positivity is not something that happens overnight – it takes work, and setbacks do occur, and that is okay. If you ever would like to talk with someone confidentially, we have resources at the Office of Health Promotion and Wellness. If you’re looking for some guidance to further resources, we can help with this as well. Call us at 773-325-7129, or complete the online intake form on our website (https://offices.depaul.edu/student-affairs/about/departments/Pages/hpw.aspx) to schedule your one on one with one of our professional staff members. Take care of yourself, take care of each other, take care DePaul!

Xoxo,

HPW <3

Wellness Wednesday- Mental Illness and Recovery

May 21, 2020May 26, 2020 Natalie Altenburg Links

Last week, we talked about mental health and why it is important. This week we are expanding more on mental health by talking about the prevalence of mental health disorders, the stigma that surrounds these disorders, and what we can all do to support the mental health needs of ourselves and others!

Let’s begin by looking at a few numbers. The National Institute of Mental Health has found that nearly 1 in 5 American adults live with a mental illness. However, 7.7 billion adults have both mental health disorders and substance use disorders, which is known as Co-Occurring Disorders (National Institute on Drug Abuse). Shockingly enough, the National Institute on Drug Abuse found that only 9.1% of those with co-occurring disorders have received treatment for both disorders and 52.5% have not received any treatment at all.

While mental illness is not uncommon, there is still stigma surrounding these disorders. There are many factors that contribute to mental health stigma. Let’s examine a few:

Language: Simply put, the language we use has an impact. The words we say and the way we use these words reflect our ideals and beliefs. Therefore, if we use stigmatizing language (such as the words “crazy” or “psycho”) as insults, it generally implies that those that struggle with mental health are not good people, when that is clearly not the case.

Lack of awareness and education: Not only does lack of education make it hard to recognize when one might need help, but it also helps contribute to the misconceptions that surround those with mental illness and substance use disorders.

The idea of “normal”: With the lack of accurate representation of mental health and substance use disorders in the media, it can create the illusion that it is not normal to struggle with mental health. However, the statistics that have been presented previously in this post show that struggling with mental health is not uncommon.

With all these factors that keep the stigma going, there is one thing we can all do to help erase this stigma- be active bystanders. Being an active bystander can look like many different things. It could look like politely correcting a friend after they used stigmatizing language. Or it could look like educating yourself by listening to what those that have mental health struggles have to say and believe it. Or it could simply be not judging someone who you suspect is struggling with substance use. Different people have different levels of comfortability and different ways of interacting with others, so it is okay to do whatever it is you need to do to be an active bystander. The best thing you can do is something.

Before we provide you with some resources, let’s take a moment to see what DePaul community members in recovery have to say about mental health, substance use, and recovery:

As you can see, recovery and mental health take a bit of effort, but this effort is worth it. It can be especially helpful to know that you are not alone in dealing with mental health struggles. If you are looking for more support, here are some great places to get you started:

DePaul Resources: