Family E-News: Health & Well-being - May 2021

As finals approach and the semester begins drawing to a close, stress may be at an all time high for your student. This year has been one of challenges, transition, and adaptation for many; by this point, students may be feeling burnt-out thinking about the studying and exams/papers that stand between them and summer. When it comes down to crunch time, even the thought of self-care and stress management may feel impossible; however, it doesn't have to be!

Hokie Wellness is here to share some tips and proactive strategies to help students continue caring for themselves in these final weeks of the semester. 

Schedule Study Breaks

Your student may be tempted to push through their reading days with hours of non-stop studying, because the myth that this is the only productive way to study is hard to combat. However, incorporating 5-10 minutes of simple, phone-free, de-stress activities into a study schedule every hour or so will actually help students maintain motivation, attention / focus, and productivity. Short and sweet study break examples could include:a short walk, coloring, deep breathing, or even playing with a pet. For some additional tips and tricks on planning for finals, students can check out this virtual workshop offered by Cook Counseling on May 4th: Planning & Motivation Workshop - Last Minute Tips.

Honor Your Body

Often, our bodies are communicating their needs or indicating signs of stress. Maybe students' eyes need respite from staring at a screen all day, maybe they are carrying tension in their jaws or muscles, or maybe they are in need of a nutritious meal or snack. Effective self-care during this time means identifying the signs of stress in the body and consistently addressing them as needed by honoring time for rest, fueling the brain & body with nutritious snacks/meals, decompressing time away from screens / fluorescent lights, and movement. For an exercise to help one become in tune with the body, students can check out this 5 minute mind-body practice from Hokie Wellness that is perfectly suited for those seated study sessions they will be embarking on: Mindful Desk Practice. 

Foster a Growth Mindset

Fostering a growth mindset has been shown to improve academic performance and engagement. Students with a growth mindset believe that effort is necessary for success, embrace challenges as a learning opportunity, and know that intelligence and ability can change and grow. However, during finals, your student may begin to feel like their peers are navigating it all effortlessly or that intelligence is actually a fixed trait. So, when talking to your student about the academic pressure they’re experiencing, it may be helpful to combat that slippage into a fixed mindset by instead emphasizing those tenets of growth mindset such as normalizing struggle, letting your student know that they may need to shift their learning strategies, and praising them for the effective effort they are applying.  Students can learn more about how to develop a growth mindset by checking out this virtual workshop offered by Hokie Wellness on May 3rd: Developing a Growth Mindset

Supportive Self-Talk:
During times of stress, students’ negative self-talk may be amplified. The way we think about ourselves and talk to ourselves has been shown to impact emotions and behavior. Negative / pessimistic self-talk isn’t just unpleasant, it’s also counterproductive and demotivating. Encourage your student to become aware of their inner monologue and notice the emotional tones of it. When they notice they are putting themselves down for not understanding a concept or feeling overwhelmed with the end of the year, encourage them to reframe those thoughts into something supportive and authentic. It’s also important to note that feeling stressed and experiencing negative emotions every so often is valid. The point isn’t to ignore those feelings or dismiss them; the goal of supportive self-talk is to acknowledge how you’re feeling and figure out how to talk to yourself in an empowering way. Students can explore how to cultivate supportive self-talk & self-compassion by checking out this 5 minute guided meditation brought to you by Hokie Wellness: Cultivating Self-Compassion Loving-Kindness Meditation. 

This year hasn’t just called for students to be resilient, but for their friends, family members, and other caregivers to tap into their resiliency as well. As finals approach, we understand that both families and students may need additional support in navigating all the stress and transition that comes with the end of the year.  Hokie Wellness hopes folks feel empowered to check out and take advantage of the resources listed here; moreover, we are always here to help with information, services, and resources to support your student’s holistic well-being. 

There are still lots of ways to get involved with Rec Sports' offerings to increase physical, mental, and social well-being: 

Finals Resource: Rec Sports Spotify Playlists

Did you know Rec Sports is on Spotify? We have curated a plethora of playlists that provide the vibes needed for any given situation. Follow Rec Sports on Spotify for workout, relaxation, and study playlists.

Rec Sports Summer Guide

If your student will be in town this summer, we're here to provide them with a variety of recreational opportunities and experiences! More information will be released closer to summer on our website.

• Aquatics and Health and Safety: Private swim lessons and CPR Certification Courses will be offered
• Fitness: Group Exercise classes, Small Group Training, and Peronal Training opportunities are available
• Venture Out: The Challenge Course, outdoor gear rental program, and recreational bouldering will be offered
• Intramural Sports: Singles activities will include golf, disc golf, tennis, and sand volleyball. Team sports will include kickball. 
• Events: A Disc Golf Tournament will be hosted by intramurals, and a virtual triathlon will be held in the month of July
• Golf and Disc Golf: Our golf and disc golf courses will be open for play throughout the summer
• Facilities: McComas Hall Gym and the Rec Sports Field House will be open. See our summer facility hours here

Summer Services

Is your student planning on staying in Blacksburg for the summer? Schiffert Health Center remains open during the summer, though there are slight changes to hours and eligibility for services. 

Schiffert Health Center Summer Hours

Monday-Friday: 8:00 a.m. - Noon; 1:00 p.m. - 5:00 p.m.

Saturday-Sunday: Closed

Summer Elgibility

Undergraduate students who are taking summer courses, were full-time students the previous spring semester and are enrolled to be a full-time student in the upcoming fall semester, will be treated on a fee for services basis. Take a moment to learn how we assess charges and billing.

Graduate students should visit our eligibility webpage to learn how they can access care at Schiffert Health Center over the summer. 

Shifting Health Care Responsibilities

As your student comes home this summer and begins to flex their new-found independence, now may be a good time to transition more of their health care responsibilities to them. If you have not already done so, allow your student to call and schedule doctor’s appointments and check-ups themselves.

If you’re comfortable, allow them to attend their appointment on their own. Alternatively, a good practitioner will provide time during the appointment to meet with you both, and then alone with your student.

Ensure your student can answer questions about any allergies, family health history, and their own health history. Assist them with writing down items they need to discuss with the doctor. Have your student bring this list with them to their appointment and remind them to take notes during their visit (after all, they are well practiced at note taking now). 

In the past the Cook Counseling Center, in partnership with other departments, has hosted a stress relief event for students before finals called “Finals Extravaganza.” Though for the past two semesters COVID-19 restrictions have forced us to take a new approach. The Center has offered virtual programs to help students cope with the stress of finals.  This semester the Center’s Peer Assistants for Learning (PALs) along with staff, the therapy dogs, and other campus groups will be offering a variety of virtual programs for students. Our schedule is as follows:

Monday- May, 3

10:00 am - Kick off with Wagner and Derek!

Catch CCC’s resident therapy dogs, Wagner and Derek, along with their counselor friends riding through campus on a golf cart to safely distribute care packages to students. Care packages will include finals advice, mental health resources and snacks. Students must be wearing a mask to receive a goodie bag. Social distancing protocols will be followed.

12:15 pm - Hokie Wellness Drop - in Meditation Session

Join us for a group drop-in virtual mindfulness space open to anyone interested in taking a mindful moment to start their week. Beginners and long-time mindfulness practitioners welcome! Feel free to join for any length of time. Students may join here.

3:00 pm - Box out Stress with Blacksburg Boxing

Students will be given the opportunity to tune in for a free class with Blacksburg Boxing and Gym owner Kevin. Kevin will lead participants in an introductory workout from the safety of their own home. Students must register in advance. More information may be found here.

6:00 pm - Checkmate! Chess Tournament

Peer Assistance for Learning member, Tim, will be facilitating a friendly, virtual chess tournament! Students will have the opportunity to put their skills to the test while also socializing with other Hokies. Registration is required. This program may be made up of multiple meetings depending on interest, this is tbd. More information, including the registration page, may be found here.

6:30 pm - Developing a Growth Mindset with Hokie Wellness

What do you say to yourself when you make a mistake or feel challenged? Often when we are struggling, we’re our own worst critic. Join us to learn how to develop a mindset focused on growth and positive self-talk. Students may register here.

Tuesday- May 4

10:00 am - Yoga with Rec Sports

CCC meets Rec Sports for a free virtual Yoga class! Students can distress and find their zen with an enthusiastic Rec Sports instructor. Students may register here.

12:00 pm - Cooking with Cook

Put down the Ramen and check out one of the PALs own, Akansha, give a tutorial on dorm friendly microwave Mac and Cheese! The tutorial will be available on our Youtube Channel and will give students the steps they need to make the healthy and tasty snack.

12:30 pm - Mini Workshop - Self Care or Treat Yo’Self with Hokie Wellness

Self-Care during finals may feel impossible, but it doesn't have to be! Join us for a brief, introductory session where you can learn how to assess your current coping skills & create a realistic self-care plan. Take a moment to learn proactive strategies for caring for yourself as finals approach. More information can be found here.

Wednesday- May 5

10:00 am - Mindfulness Meditation with Dr. Richey

Take a moment to practice mindfulness with the Psychology Department’s own Dr. John Richey! This presentation can be accessed on the Cook Counseling Youtube channel and gives students the opportunity to take a break from their studies, recenter, and feel refreshed.

6:00 pm - Kahoot!

Join the PALs for everyone’s favorite trivia game, Kahoot! Categories will include Hokie Facts, Mental Health Stats, and Pop Culture trivia. The winner will receive their very own Comfy! Students must register to play. More information can be found here.

Questions about accessibility? Be sure to check out vt.edu/accessibility for up-to-date resources on campus accessibility. Students with disabilities are encouraged to contact Services for Students with Disabilities (SSD) to discuss any questions about access. SSD provides:

• Resources on campus accessibility​
• Modifications to the living and learning environments​
• Academic Coaching​
• Academic assistance​
• Financial Assistance​
• Assistance with life transitions​
• Assistance using service/ assistance animals on campus