Returning Home for Break

Finals are over and it’s time to return home. For some, home is a place of sanctuary, for others it’s a place of stress and limitations, and for many it’s somewhere in between. Here are a few tips to help you manage this time.

Be Intentional with Your Day

While break is a time to relax, too much “doing nothing” can signal sadness, low motivation, and negative thoughts. Try to have a routine for yourself. This doesn’t have to be a strict routine and can include the things you enjoy doing or do to relax (i.e. video games, Netflix, reading, etc.). Consider doing these things outside your bed. When we spend time in our beds it can create an association with our brains that we are tired or sick, which can perpetuate a cycle of low mood or motivation.

Plan at least 2-3 things you will accomplish throughout the day (i.e. laundry, cooking a meal or baking, running errands, exercise, cleaning, craft/art projects, calling family or a friend, resume work, etc.). Having something planned and accomplished each day will give you a sense of purpose and productivity. As humans, we thrive on a sense of purpose.

Engage in daily hygiene tasks. Change out of your pajamas (even if that’s into a pair of sweats), brush your teeth, wash your face, etc. This can send positive signals to your brain.

Have a set bedtime and wake time. This can be an hour range on either end and may fluctuate based on events that are happening. Having this consistency can help keep your circadian rhythm in tune so your body knows when you should be sleeping. When our bedtimes fluctuate significantly from day to day it’s difficult for our bodies to regulate and leads to a feeling of grogginess.

Know and Set Your Boundaries

Breaks can come with different limitations/rules or uncomfortable personal questions/comments.

Plan ahead on how you will respond to questions that are sources of stress. What are you going to do when you graduate? Why don’t you have a boyfriend/girlfriend? What were grades like? Why aren’t you more involved? Whatever those pinch points are for you, think of a way you can respectfully answer the questions and ensure self-respect. When we plan ahead, we know what we will say rather than getting caught off guard and oversharing personal information. Some examples might be: I’m exploring my options, I have time to figure it out, I appreciate you caring to ask, and I’d like to keep that information to myself. Set personal boundaries for how you will respond not for how you expect the other person to respond.

Practice Perspective Taking

Recognize that this break can be a challenge for others within in your household. Whether that includes sharing a bathroom with a sibling who has had it to themselves, a parent who has not had to worry about when you’ll be home, parental excitement to spend time with you or have you help out around the house, new relationships that have formed, changes in routine, uncertainty… the list goes on. Take a step back and see  the situation as an outsider looking at the facts vs. your perception.

Focus on What’s in Your Control  

This is a time of change that may seem odd given how many years you spent living with these people. We cannot control others, but can control our thoughts, attitude, behaviors, routine, and how we care for ourselves. When we are experiencing something out of control it can be good to practice radical acceptance thinking – acknowledging our emotions and applying acceptance. Acceptance doesn’t mean we like or condone the behavior or circumstances. It might look like this, “I’m annoyed and sad Mom’s new boyfriend is here all the time and I accept this is Mom’s house and relationship to decide.” Acceptance doesn’t mean you like it or condone it, but rather helps us to move forward and not get caught up in unhelpful thinking patterns.

Have Self-Compassion

Lastly, but not least, be kind to yourself. This can be a difficult time for many reasons. Check in with yourself on how you are feeling and practice staying in the present moment. Recognize this difficult time and have internal self-talk like you would with a friend, family member, or someone very close to you.

Support Space-Impacted by Violence in Israel and Gaza

University Counseling Services (UCS) and International International Students and Scholars Services (ISSS) will  co-facilitate two support groups for people impacted by the violence in Israel and Gaza. Any international or domestic students, staff, faculty who are affiliated or have ties with the region can come to the support groups.

Zoom Links:

https://uiowa.zoom.us/j/99682824235-Israeli

https://uiowa.zoom.us/j/95691707933-Palestinian

Suicide Prevention Training-The Green Bandana Project

Tippie Thrive would like to invite you to attend the inaugural Suicide Prevention Training at Tippie College of Business.  At this training students will learn about warning signs, resources available, how to support a peer, and strategies to spread awareness. At the end of the training participants will have an opportunity to take the Green Bandana pledge and receive their green bandana to spread awareness and signify they are a trained resource available to peers.

Please join us on: 

Monday, Oct. 2nd

3:00-4:00 p.m.

W401 PBB

Chick-fil-a will be provided to those who register

To register:  https://uiowa.qualtrics.com/jfe/form/SV_b2a192Lb38mMrEq 

Warning: This topic can be triggering for some individuals. If you feel triggered, please reach out to 24/7 UI Crisis Support Line at 844-461-5420.

If you have questions please contact Tippie-Thrive@uiowa.edu 

Tippie Toolkit and Student Success Workshops

The Tippie Toolkit showcases student success workshops, academic support resources, basic needs resources, mental health resources, and more! This fall we will also begin our student success workshop series to give you the chance to learn skills to be successful in your time here at Iowa. The workshops are highlighted below and and while registering for the workshops is not required, it is recommended as you will receive a reminder via Outlook.

·       Time Management: Tuesday, September 12th 2:00-2:50pm in S401 PBB

·       Student Disability Services: Thursday, September 21st 11:00-11:50am in W401 PBB

·       Prioritizing Sleep: Tuesday, September 26th 2:00-2:50pm in S401 PBB

·       Academic Planning: Wednesday, October 4th 10:00am-12:00pm in S401 PBB

·       Study Strategies: Wednesday, October 11th 3:30-4:20pm in S401 PBB

·       Academic Planning: Thursday, October 26th 2:30-4:30pm in S401 PBB

·       Resiliency: Wednesday, November 1st 11:00-11:50am in S401 PBB

·       Budgeting and Financial Aid: Thursday, November 9th 1:00-1:50pm in S401 PBB

Should you have any questions, reach out to Adrienne Maxwell – Assistant Director, Student Success.

Apply now for Tippie Thrive Advisory Board

Are you a student who believes emotional and mental health are critical components to your success as a student and future business professional? Consider applying to join Tippie Thrive Advisory Board!

Tippie Thrive is a program developed in partnership with the University Counseling Services (UCS) embedded location and Undergraduate Program Office (UPO) at the Tippie College of Business (TCOB). The mission of Tippie Thrive is to build emotional resilience and student success by providing opportunities for awareness, reflection, education, and support of the mental and emotional needs of students through peer connections.

We are currently looking to recruit 4 students with diverse experiences  who are committed to decreasing the stigma related to emotional and mental health by coordinating events, programming, and workshops to support Tippie students. New members will join the current 7 students in the Spring of 2024.

Current members include: Thomas Burgfechtel, Ella Demaray, Patrick Fornatto, Alisa Gandhi, Madisen Jackson, Lucas Manley, Mckenzie Turner, Rick Marolt-Faculty, Kati Schneider-Program Director, Adrienne Maxwell-Program Director.

You must thrive in working in a team environment and maintain flexibility while serving on Tippie Thrive Advisory Board. You can expect one hour biweekly Thrive Advisory Board meetings and participation in Thrive programming starting in the spring 2024 semester. This will be a paid position. You can find more details on our website including the full job description and online application. Applications are due Oct. 1st at midnight.

Thank you for your support of Tippie Thrive! Should you have any questions you can reach out to Program Directors Kati Schneider and Adrienne Maxwell. Or speak with a current member to learn more about their experience.

Talk Away the Dark

This week is Suicide Prevention Week, did you know that talking is the first step to preventing suicide? This isn’t just for the person who is experiencing suicidal ideation, but a way for a peer to engage in conversation with a peer. Eight in 10 adults are eager to learn how to help someone who may be suicidal. At Tippie we want to be able to equip you with strategies and skills on how you can support a peer who is experiencing suicidality.

On Wednesday, September 13th stop by the south galleria from 11-2 to learn more about warning signs, resources and how you engage a peer in conversation. If you are interested in learning more about how to support a peer, we want you to join us on Oct. 2nd from 3:00-4:00 in W401 to gain specific training and earn your Green Bandana. To register for the training e-mail Tippie-Thrive@uiowa.edu.

It’s important to be aware of resources that are available:

UI Support & Crisis Line-24/7 call or text 844-461-5420

Guidelink-319-688-8000

CommUnity 1-855-581-8111

University Counseling Services-319-335-7294 (8-5 M-F)

Suicide & Crisis Lifeline-988

UIHC Emergency Treatment Center: 319-356-2233

For additional information and resources on having a conversation visit American Foundation for Suicide Prevention. 

If you are a person who is experiencing suicidal ideation, please reach out to the resources listed above.

 

 

Rise & Thrive Morning Yoga

Tippie Thrive is excited to invite you to Rise and Thrive Morning Yoga.  Join fellow business students for guided yoga as they create calmness, clarity and relax their minds while engaging in yoga. Held on Thursday, April 20th from 8:30-9:15 am in the courtyard. The 1st 50 students are guaranteed a yoga mat & entered into raffle drawing of prizes, click here to register. In case of bad weather event will be held in S401. If you have questions contact tippie-thrive@uiowa.edu

Do you find yourself mindlessly scrolling?

Take a minute and think on this, have you been in the middle of working on an assignment or studying for a test when suddenly you catch yourself scrolling on your phone with no intention…yep, likely you’ve been there. Social media is designed to be bottomless content which leads to mindless scrolling.

This week Tippie Thrive is hosting a Social Media Spring Clean-up display in the South Galleria. We encourage you to stop by and assess your social media usage, the impact it has on you, learn more about what social media does to us and take action steps to clean up your social media. Cleaning up your social media might be deleting accounts that are triggering, pointless to you, or redundant, it might be filtering your newsfeed, it might be updating privacy settings, or it might setting limits with your time on social media.

We challenge you to be more present in your daily life & take yourself offline…..

·        Eat a meal without being on your phone.

·        Walk to campus without your earbuds.

·        Talk to the person sitting next to you in class

·        Write a letter to someone close to you

·        Acknowledge what you are grateful for

·        Watch a show without being on your phone

·        Go get coffee or lunch with a friend

·        The list goes on, what will you do to be more present?

 

Have you heard of Tippie Thrive yet?!

Tippie Thrive is working to build emotional resilience and student success by providing opportunities for awareness, reflection, education, and support of mental and emotional needs through peer connections. You might be asking what that means exactly; Tippie Thrive is looking at ways to support students emotional and mental wellness or well-being. Mental health often gets the reputation of “something is wrong,” and in reality, our mental health is part of us good and bad. Our mental health needs to be cared for just as our physical health is. Tippie Thrive is providing opportunities for students to support, improve, or maintain their emotional and mental health, not because something is wrong, but because it’s wellness. We want students to thrive in and out of school!

Leading Tippie Thrive is the Tippie Thrive Advisory Board. These members were chosen from an application and interview process. Please meet the board members:  Thomas Burgfechtel-Tippie Senate Representative, Ella Demaray, Patrick Fornatto, Alisa Gandhi, Grace Hastings, Madisen Jackson (MJ), Luke Manley, Mckenzie Turner-DEI Ambassador Representative, Rick Marolt-Faculty Representative, Kati Schneider-Program Director, and Adrienne Maxwell-Program Director

Tippie Thrive has multiple events planned for the rest of the spring semester including: Social Media Spring Clean-up the week of April 17th, Yoga in the Courtyard on April 20th,  Therapy Dogs TBD,  Thriving in your Next Steps: A discussion with Tippie Alumni  on April 27th and connecting with student organizations/groups to assess their needs on April 12th. Be on the look out for these events and explore ways in which you can take steps to thrive!

Tippie Thrive is a program developed in partnership with University Counseling Services (UCS) embedded location and Undergraduate Program Office (UPO) at Tippie College of Business (TCOB).  For more information on Tippie Thrive contact Embedded Mental Health Therapist, Kati Schneider kati-schneider@uiowa.edu or Associate Director of Student Success, Adrienne Maxwell, Adrienne-maxwell@uiowa.edu

24/7 mental health support for students

University of Iowa in partnership with CommUnity Crisis Services provide around-the-clock mental health crisis and support assistance via phone, chat, and text for all UI students. The UI Support and Crisis Line will provide critical support for students living on and off campus, and can be reached via phone or text at 844-461-5420 or chat at mentalhealth.uiowa.edu.

UI Support and Crisis Line | Mental Health at Iowa – The University of Iowa (uiowa.edu)

Read More

Practicing Self-Compassion to Lower Stress & Improve Happiness

Throughout the week you may notice Tippie Thrive Advisory Board members handing out candy and hearts with compliments/affirmations. While these treats are meant to bring a smile to your face, improve your mood and help feel connected to others; there’s more to these. These treats are meant to remind you to practice self-compassion.

Self-compassion is a way in which a person treats themselves with the same care and kindness as they would a family member or a friend. I often ask people “if you wouldn’t say this to someone else, why would you say it to yourself” or “if you aren’t going to treat yourself with kindness than who is going to.”

There are three components to implementing self-compassion into your life.

Self-kindness-being gentle and understanding with yourself, not being judgmental and harshly critical.

Recognition of common humanity-we feel connected with others in experiences rather than isolated and alienated by your suffering.

Mindfulness-hold your experiences in balanced awareness, rather than ignoring your pain or exaggerating it.

How does this look in real life, it might look like using statements such as:

“I am feeling stressed with having two exams this week, that’s a lot in a week. I can get through it; this is common in college”

“This break-up is really painful, I feel disappointed, jealous and disrespected; while I feel alone right now, not all relationships are meant to last forever.” 

“I miss my family right now, it’s hard to be away from the people I care the most about and place I feel so connected to.”

By practicing self-compassion in can lead to more happiness, optimism, gratitude, and better relationships with others. Self-compassion can lower stress, anxiety, and depression by decreasing perfectionist thinking and self-criticism. In addition, having self-compassion can lead to a person being able to bounce back from setbacks and more likely to learn from their mistakes.

I encourage you to complete the following exercise.

1.     Think about a challenge you are facing now or in the near future. This might be an upcoming exam, presentation, job interview, poor grade, difficult group work, an end of a relationship, etc.

2.     Take a piece of paper and fold it in half.

3.     On one side I want you to write down the thoughts you have towards yourself related to this challenge.

4.     Flip over that piece of paper and write down the thoughts you would say to a friend or family member going through the same challenge.

5.     Unfold the paper and what do you notice about the difference between these statements. Are there similarities? Are there difference? Which statements bring about better feelings for you?  How would those better feelings lead to you to get through that challenge?

Resource: Neff, Kristin, 2023, Self-compassion by Dr. Kristin Neff, https://self-compassion.org/

Mental Health Services Available at Tippie

College can present many challenges and stressors from managing time, navigating relationships, experiencing pressures of deadlines, tests, & assignments, discovering your identity, preparing for your future, comparing yourself to peers, processing past experiences, and the list goes on and on. As a business student you have access to Kati Schneider, LISW, the UCS Embedded Mental Health Therapist. Kati provides brief individual therapy, connects students with on and off campus resources, provides consultation to faculty and staff, and offers workshops and programming specific to mental health wellness and interventions.

Kati is located in the Undergraduate Program Office (UPO)-Suite C140. You can e-mail her at Kati-Schneider@uiowa.edu or call University Counseling Services (UCS), 319-335-7294, to schedule an appointment.  To learn more about services available visit Mental Health Resources – Undergraduates | Tippie College of Business (uiowa.edu)

Support Groups through UCS

University Counseling Service offers many support group for students across campus. A support group can be a space for students with marginalized identities to meet people with similar experiences, form connections and receive emotional support. Students may drop in whenever they want to and with any intervention students who attend support groups regularly tend to benefit more.

Goals of support groups include, talking openly about personal feelings and thoughts, developing a sense of connection and belonging, reduce feelings of loneliness, isolation and stress, improve skills to cope with stress, and process collective trauma related to shared identities. For more information on support groups offered this fall click here.

“It’s okay to talk about suicide”

This week is Suicide Prevention Week. Suicide is the 3rd leading causing of death among 15-24 year old and 11.3% of young adults 18-25 die annually due to suicide.

With the high prevalence rates, many students have been touched and severely impacted by suicide. You are not alone and there are many resources available.

Resources:

University of Iowa partners with CommUnity Services in Iowa to provide 24/7 crisis support to students.

In July, the use of 988 was launched to be used in mental health crisis situations.This operates similar to 911

Other local Emergency Resources Include:

GuideLink Center | Adult Mental Health and Substance Use Services: 319-688-8000
CommUnity: 1-855-581-8111
UIHC Emergency Treatment Center: 319-356-2233
UCS at 319-335-7294 between 8:00 a.m. and 5:00 p.m. to request a quick access or same-day appointment.

Supporting Others:

It can be overwhelming to know how to support a friend or family member who is having suicidal ideation. Here are a few do’s and don’ts to keep in mind.

Do:

Talk openly and honestly. “Do you have a plan for how you would kill yourself?”

Remove means such as guns, knives or stockpiled pills

Calmly ask simple and direct questions, like “Can I help you call your psychiatrist?”

Express support and concern

Be Patient with them

Explore what they need in this situation

Don’t:

Argue, threaten or raise your voice

Debate whether suicide is right or wrong

Warning Signs:

Collecting and saving pills or buying a weapon
Giving away possessions
Tying up loose ends, like organizing personal papers or paying off debts
Saying goodbye to friends and family

In addition to:

Increased alcohol and drug use
Aggressive behavior
Withdrawal from friends, family and community
Dramatic mood swings
Impulsive or reckless behavior

 

If you are in need of mental health services, Tippie College of Business has an embedded Mental Health Therapist available. Please contact Kati Schneider to schedule an appointment.

 

Resource: https://www.nami.org/Get-Involved/Awareness-Events/Suicide-Prevention-Awareness-Month-(SPAM)

Help with End of the Semester Stressors

As Spring Semester nears the end you may be feeling extra stressor or pressures building. University Counseling Services (UCS) has many self-help resources, psychoeducational programming and support groups available.

Wellness Workshop with Kati Schneider

These workshops are designed to guide you in self-reflecting on strengths, weaknesses and barriers, then we’ll discuss skills that you can apply based on insight you have developed. What works for one person doesn’t work for everyone, these workshops will lead you in deciding what works best for you.  These workshops are available to all business major students.

Held in C106 PBB at 3:00-3:30 pm

Sleep Hygiene (April 18th)-when busy schedules dominate, sleep can be the first area to be cut short. Sleep has many benefits to physical and mental health. Once bad habits are formed it can be hard to break them.  In this workshop you’ll gain strategies to improve your sleep to benefit other areas.

Stress Management (May 2nd)-stress is everywhere, low to moderate levels of stress can be helpful and motivating. When stress becomes persistent and long term chronic symptoms can begin. While stress can be helpful, having skills to manage is important.

Mindfulness Matters with Heidi Schmitt

Description: Mindfulness is purposefully paying attention, non-judgmentally to the present moment. The practice of mindfulness can lead to an increased sense of balance, stress management and overall well-being in your life. Mindfulness Matters is now available both virtually and in-person!

Day/time: Thursdays | 1:30 – 2:00 PM-Ends May 5th

Join on Zoom: https://uiowa.zoom.us/j/129398591

Join In Person: Campus Recreation And Wellness Center. Room AR3

The Energy Hub is for UI students who are experiencing difficulties adjusting to a pandemic or would like help to improve their daily functioning. Each 30-minute workshop features one of the following topics: time management, procrastination, and motivation, test anxiety. Programs are not sequenced. Students can attend all sessions or drop in for as many as they would like.

Topic schedule:  11:30 am – noon

Procrastination-April 21st
Motivation-April 28th
Test Anxiety I (before a test)-May 5th
Test Anxiety II (during a test) May 12th

How to Join: Sign up here for Zoom link.

Distress Tolerance is a three-week skills-based workshop focused on learning distress tolerance skills. Distress tolerance is the ability to manage distressing emotions and effectively move through stressful situations in an effective manner. Contact facilitator to get information on joining

When:       4/26, 5/03, & 5/10 from 1-2 pm on zoom with Dr. Holly Nicely 

When:        4/21, 4/28, & 5/5 from 4:00-5:00pm on zoom with Heidi Schmitt, LISW 

Support Groups  Majority of the groups end the week of May 2nd.

 

Additional Resources 

Tippie Embedded Mental Health Therapist: Kati Schneider, kati-schneider@uiowa.edu

Contact University Counseling Services to schedule same day emergency appointment, 319-335-7294

 

 

Wellness Workshops Available

Skills-based wellness workshops are available to all Tippie students this Spring. These workshops will guide you in self-reflecting on your strengths, weaknesses and barriers, then we’ll discuss skills you can apply based on insight you have developed. What works for one person doesn’t work for everyone, these workshops will lead you in deciding what works best for you.

Workshops are non sequential and no registration is required.

When: 3:00-3:30 pm-dates below based on topic

Where: PBB-C106

 

 

 

 

 

 

 

 

 

 

For more information contact Kati Schneider, kati-schneider@uiowa.edu.

Sleep Hygiene Wellness Workshop

This week’s Wellness Workshop is on Sleep Hygiene! When busy schedules dominate, sleep can be the first area to be cut short. Sleep has many benefits to physical and mental health. Once bad habits are formed it can be hard to break them.  In this workshop you’ll gain strategies to improve your sleep to benefit other areas.

3:00-3:30 pm via zoom https://uiowa.zoom.us/j/95618864809?pwd=NGtWSWJMRndsSXBUb0lIY0hvU1Z4dz09