Self Care for Student Success

SELF CARE FOR STUDENT SUCCESS

KCKCC COUNSELING & ADVOCACY CENTER CONTENTS

4 Self Care an Introduction 30 Spirituality 6 Physical Wellness 30 Campus Resources 7 Exercise 31 The Three “S’s” 8 Sickness 31 Substance Use 9 Hydration 32 Smoking 11 Eating 32 Sex 12 Relaxation 35 Self-Care for Life Balance 12 Hygiene 35 Know your own boundaries 13 Sleep 36 Cope with breakups 14 More Self-Care Steps 36 Reduce Clutter 14 Personal Preparation 36 Manage your finances 15 Learn more about the Mind-Body 37 Join a club Connection 38 Take a break 16 Meditation 38 Is your lifestyle causing you stress? 18 Breathe 39 Lifestyle Behaviors 19 Yoga 40 Digital Wellness 20 There’s an App for That 40 The Myth of Multitasking 21 Mental Wellness 42 Texting 22 Anxiety 43 Safety 23 Depression 43 Screen Time 24 Trauma 44 Media Content 25 Grief and Loss 45 Social Media 25 Self-Care for Mental Wellness 46 Self-Care for Digital Use 26 Practice Gratitude 46 Digital Detox 27 Positive Self Affirmation 46 Unfriending and Blocking 28 Exercise is Directly connected to 47 Reporting Mental Wellness 48 References 29 Life Balance 49 Image Credits 29 Family Most students experience stress or discomfort at various points during their time in college. This is as SELF CARE AN INTRODUCTION it should be – when we are faced with the challenge of mastering new skills or applying new knowledge, it is normal to experience difficulties. We are being stretched beyond our current limits, which can feel overwhelming. Because personal discomfort is a common and reoccurring feeling learners experience when they strive to meet the academic rigors of a college education, it is important that students develop self- College years are a awareness and coping skills that allow them to patiently endure the tough times. This booklet is designed to time of great learning provide practical support for that purpose – so that when students are faced with tests and trial of college life, they and personal growth. will be able to persist, thrive and accomplish their goals. Completing a college education is a long journey that involves lots of new and exciting ideas and experiences. The journey also holds plenty of challenges and obstacles.

4 5 One of the most important developmental tasks of Exercise college students is to identify and utilize effective self-

care skills. Self-Care is the act of paying attention to There are so many benefits to regular exercise that it our individual needs in order to be our best selves. To is hard to overstate how much it helps to strengthen be successful in college, students must learn to attend personal wellbeing and optimal functioning. Exercise to their own needs daily. The personal resources that improves both mind and body, lifts moods, improves are required to get through each day – physical, social, memory and focus, fights obesity and strengthens the emotional, spiritual, and financial – must be cultivated body. Finding the right kind of exercise regimen in so they are ready for use in the complicated and hectic college can lead to habits that build lifelong fitness. life of a college student. Persons who regularly use self- care skills are more adaptable, better able to avoid being overwhelmed by multiple demands on their time and energy and are more successful in completing long and short term goals. Self-care skills are a critical tool for student success.

Start taking walks to get moving if you are not currently active

Take a class at Wellness PHYSICAL and Fitness Center at KCKCC http://www. kckcc.edu/campus-life/ WELLNESS health-rec/WFC Find a friend to workout with so you are more likely to stay active

6 7 Sickness

Being in public spaces in college increases your exposure to germs. To reduce your risk of illness take these steps:

Make sure to wash your Make sure that your hands often, especially vaccinations are up to before eating and if you date and get the seasonal have been around a flu vacccine. person who is ill. Take a daily vitamin Avoid sharing beverages to boost your immune with your friends as system. germs are easily spread this way. Regular exercise, sleep and proper nutrition all Avoid touching your help improve immune nose, mouth and eyes responses. as the membranes in these areas are an easy Dress appropriately in passageway for viruses cold weather. and bacteria. Hydration Cover your cough or sneeze in the bend of your elbow to reduce The human body is 70% water. To function properly, exposure to others. experts recommend drinking between 30-50 ounces of fluid each day. Water is the best source of hydration, If you have a concern about your health and need to although other beverages and foods help to hydrate the check in with a health care professional, come to the body. Be cautious about your intake of sports drinks Student Health Center and meet with our Campus Nurse as they tend to have both added sugar and salt. Energy in Upper Jewell 3363. drinks are tremendously popular for the quick boost they provide, but they carry multiple risk factors, including causing anxiety, headaches, insomnia, high blood pressure, niacin overdose and cardiac arrest.

8 9 Eating

Because college students may have erratic schedules, healthy eating habits can be a challenge. No one wants to put on the Freshman 15 (the 15 lbs. some students gain the first year of college) by eating too much junk food or snacking. On the other side of the spectrum, some college students experience food insecurity from not having enough to eat. Research shows that as many as 25% of students lose weight in college. Weight gain and loss in college are largely due to changes in activity levels and access to food. Tips to improve healthy eating include:

Avoid getting too hungry Be aware of the amount by not skipping meals, of sugar and caffeine in especially breakfast. the beverages you drink.

Make healthy food Keep a food diary to choices by increasing increase your awareness vegetable intake. of what and how much you are eating. Eat better snacks, such as fresh fruit, nuts and Drinking water helps granola. decreases the desire for sugary foods, so stay hydrated.

If you struggle with getting enough food to eat, come and talk to the Counseling & Advocacy Center about the KCKCC Food Pantry and other community resources.

10 11 Relaxation Sleep

One area of discovery for student growth is relaxation. Getting good quality sleep is critical to personal Being able to unwind from the stress of studies improves wellbeing. Most people function at optimal levels with focus and mood when it is time to hit the books again. 6-7 hours of sleep each night. Sleeping is not a waste of Students will often seek new forms of relaxation during time; it allows the body to rebuild at a cellular level and college. Developing relaxation techniques that increase self- lets the unconscious mind dream. Sleep deprivation awareness and self-calming skills can be a real asset when produces problems with memory, trouble paying faced with challenges. attention and focusing, mood changes and a weakened immune system. Steps for good sleep hygiene include:

A regular sleep schedule, Avoid late night study going to bed and rising sessions when fatigue around the same time saps memory. daily. Stop screen time an hour Sleeping in a dark cool before bedtime to boost room free of noise and melatonin levels for Hygiene distractions like TV’s and sound sleep. cell phones.

Maintaining good personal hygiene is an important step Eat no later than 3 hours before bed and avoid to overall physical wellbeing. It is also vital for social caffeine or alcohol in the connection. Attending class with body odor or in clothes afternoon or evening. that are dirty or smelly can keep students from building important relationships with peers and professors. Regular baths, showers and doing laundry are essential parts of self- care. Oral hygiene should not be overlooked. Not brushing your teeth produces bad breath which keeps people at a distance; living with pain from tooth decay can decrease concentration. Brush your teeth a minimum of twice per day and floss daily to keep your mouth healthy.

12 13 Learn more about the MORE Mind – Body Connection SELF-CARE STEPS Personal Preparation The mind-body connection focuses on how your physical and emotional health are intertwined. When the body

Getting ready each night for the coming day is a self-care receives good care it makes for stronger mental health. step that creates success and reduces stress. Sometimes stress is experienced in the body through headaches, stomach trouble and sleep disturbance. Keep a to-do list in your Make sure you have Good physical self-care makes managing stress easier. planner and review it at breakfast food ready to night for the next days’ go. Physical practices that increase awareness of mental activities. states greatly enhance personal wellbeing. Some of these Keep a healthy snack in practices include: Get your clothes ready your backpack or purse and laid out for the next to give you energy for the day. day. Yoga Tai Chi

Pack your book bag Meditation Guided Imagery with what you need for success. Mindfulness Biofeedback

Breathing Practices

14 15 Meditation

Practicing Meditation for as little as 5 minutes a day can improve wellbeing. Mindfullness is a meditation practice helpful that involves focusing your mind in the present moment. It involves breathing practice, mental imagery, awareness of thoughts and senses, and body relaxation.

16 17 Breathe Yoga

Breathing Exercise can improve focus and reduce Take a Yoga class at the Wellness and Fitness Center to anxiety. Come practice with pros in the Counseling & increase physical and mental flexibility and focus http:// Advocacy Center - http://www.kckcc.edu/campus-life/ www.kckcc.edu/campus-life/health-rec/WFC/group- student-services/comm-outreach-coun-prog fitness-classes

18 19 There’s An App For That!

Headspace MENTAL Headspace.com Meditation and mindfulness techniques to manage stress and anxiety and become happier overall. Features ability WELLNESS to track and reward yourself and a buddy system to stay motivated while helping others. Students have many life experiences for the first Daily Yoga DailyYoga.com time while at college. Master all basic Yoga in two weeks. Get fitter every day. Beginner friendly, choose from more than 100 classes. It may be the first time for living away from home Available on all mobile devices and multiple platforms. or living with someone other than a family member. There are plenty of new things to learn and master, Calm including managing personal finances, finding needed Calm.com resources, solving problems of day to day life, building Meditate, breathe, sleep, and relax. Manage stress and new relationships, finding work – all the while handling reduce anxiety with this easy to use app. reading, homework deadlines and course projects. Just completing the daily activities of a busy college student Stop, Breathe & Think can sometimes feel stressful and overwhelming. Stopbreathethink.com Check in with how you are feeling through meditation It is not unusually that in the middle of all this busy and mindfulness. Voted best health app of 2017 by activity, students might feel homesick and lonely. Some Peoples Voice Webby Award. students experience a feeling of being anxious because the structure of life that previously guided them is not in place. Others experience challenges dealing with roommates and classmates whose way of thinking and

20 21 behaving is different from their own. Concerns about Depression taking on debt, being successful and fear of failure may also be in the thoughts of students as they grapple with A common but serious illness, depression can be academic challenges. All of these are normal when faced triggered by high stress levels. In a 2017 survey, 39% of with new experiences in a new place. Self-care is very college students reported that at some time in the past important to manage these stressors. year they felt so depressed it was difficult to function. Symptoms include: Anxiety Persistent sad, anxious, or Decreased energy, fatigue, “empty” mood being “slowed down” The most common mental health concern that students Feelings of hopelessness, Difficulty concentrating, seek counseling for is anxiety. The 2015 National College pessimism remembering, making Health Assessment survey showed that 1 in 6 college decisions Feelings of guilt, students has been diagnosed with or received treatment worthlessness, Difficulty sleeping, early- for anxiety. In addition to feeling fearful, nervous, helplessness morning awakening, or oversleeping and unable to be calm, anxiety can have many physical Loss of interest or symptoms including: pleasure in hobbies and Changes in appetite and/ activities or unwanted weight changes Sleep Problems Dry Mouth Thoughts of death or suicide; suicide attempts Tearfulness or feeling like Cold, sweaty, numb or Nausea crying often. tingling hands or feet Restlessness, irritability Tense muscles Shortness of breath Dizziness There is free and confidential support for managing and Heart palpitations healing anxiety and depression at KCKCC. Check in with the Campus Nurse in room 3363 or Counseling & Advocacy Center in room 3371 to learn more.

22 23 Trauma Grief and Loss

Some students come to college having experienced An unfortunately common experience in college is the traumatic events. This trauma can leave them feeling loss of a loved one. Whether due to the normal process vulnerable when exposed to situations that revive old of aging as in the loss of a beloved grandparent, or traumatic memories. While in college some students due to an unanticipated loss, students may struggle experience trauma, such as sudden unexpected loss of a with issues of grief. The initial phases of grief can loved one, serious physical injury, criminal victimization, feel overwhelming to a student who is already highly being in a serious car accident, or other distressing challenged with a heavy academic load. Personal events. Most people bounce back from trauma on counseling can help to sort out priorities and cope with their own, given time to heal and reflect. Supportive feelings of loss. counseling is available at KCKCC in room 3371to manage the symptoms of trauma and assist with the healing process. SELF-CARE FOR MENTAL WELLNESS

24 25 Our loved ones The text or snapchat Practice Gratitude from a friend A Favorite song playing on the radio Enjoying a nice meal Make a list of two or three things you are grateful for each day. Focusing on positive things helps to keep Accomplishments the The beauty of nature day brings and art life in perspective and improves moods. Give thanks often, write personal thank you notes, tell others what Feeling good in our A sense of connection body and mind to life you appreciate about them; all of these activities help to enhance feelings of worth and improve moods. By Kind things others have A happy memory done for us increasing attention to the life around and within, many things, big and small, come into awareness: Positive Self Affirmation

A simple exercise that works wonders to lift low moods is speaking positive self-affirmations each morning while looking at yourself in the mirror and smiling. It is not necessary to fully believe the affirmations (yet!) for them help. Affirmations can be designed to address any need. Affirmations to consider including in this routine:

I am a good person I can build the life I want to live I will be successful today I am smart and today I I can overcome any will show it challenge I can learn anything I I am loved by family and choose to friends I am a worth all the hard I can grow and change work

I can achieve my goals I will ask for help when I need it I am a good learner

26 27 Exercise is directly connected to Mental Wellness! LIFE BALANCE College presents a unique opportunity to learn how to keep life in balance.

There are so many demands placed on the time of students, from academics to work to fun with family and friends. Making room for all these important people and tasks can become a juggling act that drains energy rather than restoring it. The world is filled with new, novel and exciting experiences, some full of promise and others full of risk.

Family

Emotional support from families makes a big difference in student success. Research shows that students with emotional support from their families have higher grade point averages and are more likely to finish their

28 29 degrees. Spending quality time with family on weekends The Three “S’s” and during breaks may be even more important to

student success than the financial support that families College life allows students to make their own choices provide. as they embrace new found personal freedoms. While engaging in new and novel pastimes is common among Spirituality young people, experimentation with these three activities can have serious consequences.

Students are exposed to many ideas in college that broaden their worldview and can challenge their Substance Use faith. Young adulthood is a time of sifting through the spiritual teachings of youth and adolescence and Consumption of alcohol comes with a myriad of health claiming those beliefs that resonate deeply with the risks, including accidents and injuries. Because alcohol self. It can be both a tumultuous and exciting time lowers inhibitions, it can lead to other risky behaviors. of discovery as faith grows and encourages students. Alcohol is a depressant that impairs judgement and can Spending time in faith communities and in private negatively affect moods. Marijuana use can likewise have spiritual practices sustains students as they learn. serious mental health consequences, producing anxiety and paranoia. Standing up to peer pressure for using Campus Resources substances can be hard but there are effective strategies to refuse substances and keep your friends. For information about substances use, contact the Campus Keeping life in balance can be challenging, but students Nurse in Room 3363 or the Counseling & Advocacy have many resources available to them at KCKCC. Meet Center in Room 3371. with a Student Success Advisor in room 3344 to learn more about services and programs to help meet your unique needs.

30 31 Making choices that are consistent with your personal Smoking values and beliefs.

Taking actions to reduce risk of sexually transmitted About 3/4ths of all college students are nonsmokers. diseases and unwanted pregnancy. Some believe that social smoking - only smoking when Being with a partner who is safe, trustworthy and listens. out with friends – is not really smoking. Others view vaping as a harmless activity. Both of those assumptions Substance use before sexual activity can impair judgement are wrong. Nearly 100% of daily smokers start before and decision making. age 26. Social smoking or vaping in college can lead to When feeling uncertain about sexual activity, slow down, tobacco addiction and long term use. Tobacco use is the wait and think things through. single largest preventable cause of disease and premature Sexual activity may have risks that students do not want death in the US, killing up to 50% of all tobacco users. to take at this time in their lives, including pregnancy and sexually transmitted infections. Abstinence from KCKCC is a tobacco free campus. For help to quit sexual activity during college has been on the rise, with tobacco use, contact the Counseling & Advocacy Center 33% of surveyed college students reporting no sexual in Room 3371. partners in the last year. Sex

Deciding whether or not to become sexually active or beginning a new sexual relationship is an important choice that college students face. Some things to consider in making that decision include:

32 33 If a college student decides to become sexually active, they must be aware of how Title IX regulations may impact their choice. Title IX is a federal law that SELF-CARE provides protection from unwanted sexual advances. Title IX penalties for persons who commit sexual harassment can result in being expelled from school and FOR LIFE other legal consequences also may be applied.

Title IX offers guidelines for giving consent to engage in BALANCE sexual behavior between college students. No one should Know your own boundaries feel pressured to engage in sexual activity for which they are unprepared or do not want. Consent is required by Personal boundaries are physical, emotional and mental both partners at all stages of sexual activity to not violate limits that we set to protect and define ourselves. They Title IX. At any point in sexual activity, either partner separate who we are and how we think and feel from may end their consent. Without consent, sexual behavior other people. They also inform others about how we is sexual assault, a criminal offense. Giving consent for expect to be treated. Setting personal boundaries is sexual activity can only be done when a person is sober essential for building healthy relationships. Students and awake. Only “yes” means yes, everything else means are sometimes challenged by others who cross personal no. Talking between partners before, during and after boundaries. Friends who become dependent for sexual activity is respectful and ensures partners are socialization, problem solving and academic help can consenting. be very draining. Learning how to set limits by saying no is a key developmental task for student success. It is important to take care of your own needs before helping others with theirs. Assertive communication skills can be learned to help you set limits with others. For more information, students can attend the Culture of Respect Programs offered by Women & Gender Advocacy Services or meet with a professional in the Counseling & Advocacy Center, room 3371. 34 35 Cope with breakups nice to occasionally treat a friend, but regularly paying for others is a drain on personal finances most students

Sometimes the breakup of an intimate relationship can cannot afford. Loaning others the precious dollars that deeply affect personal wellbeing. It is normal to feel sad, come from financial aid may appear generous, but it can hurt and even a little angry about a breakup. If distressed ruin friendships and leave students lacking resources feelings lasts longer than a month, or if they impair a when they are most needed. Read your student email student’s ability to meet academic expectations, talking to stay informed of deadlines for FAFSA and tuition about it can help. Counselors at KCKCC are available payment. Meet with a professional in the KCKCC in Upper Jewell Room 3371. Coping with big stressors Financial Aid office, room 3328 for guidance and requires serious self-care! Make sure that you follow the resources to learn solid money management skills. tips outlined in previous chapters to take care of your mind, body and spirit while getting life back on track.

Reduce clutter

Working and living in a cluttered space can make even simple tasks feel overwhelming and distracting. Pick up and declutter regularly to keep your environment feeling orderly – this can improve overall effectiveness in study Join a club and preparation. Research shows that engaging in student organizations Manage your finances results in increased overall Grade Point Average, plus students also benefits from all these things:

One thing that can quickly produce stress for students is financial struggles. Reducing financial worry frees students up to focus on academics. Remember to use good personal boundaries with spending habits. It is

36 37 to you. Doing an honest assessment of how well or poorly you take care of yourself can help you manage your stress in the future.

LIFESTYLE BEHAVIORS When you are under stress, When you are under stress, Yes/No Yes/No do you: do you: Smoke/use tobacco Engage in physical activity at least three times a week for 30 minutes each day Drink a lot of coffee or caf- Get six to eight hours of feinated drinks (more than sleep every night 2-3 cups per day) Take a break Drink alcohol (more than Maintain good eating habits recommended levels of 1-2 per day) Forming effective study habits increases student success. Overuse over-the-counter Make time to relax medications Studying in short intervals with regular breaks every 90 Overeat or under eat Maintain a sense of humor minutes enhances memory and attention. Want to get Spend too much money Play (e.g.( do youhave a lot of more tips for effective study habits? Contact the Student credit card debt and have Accessibility and Support Services office in Room 3384 trouble making payments?) Abuse/overuse tranquilizers Maintain healthy rituals and or to get help through tutoring, check in at the Learning or other over-the-counter routines medications Commons at KCKCC. Watch too much television Be optimistic. Engage in (more than 3-4 hours per positive thinking day) Is your lifestyle causing Have angry outbursts Spend time with friends Take illegal drugs Make plans for the future you stress? Withdraw from people Figure out ways to manage stress Ignore or deny stress Reward yourself for your The way you live your life can have a big impact on your symptoms accomplishments health and well-being. To the right are lifestyle behaviors Engage in self-destructive Spending time with family relationships that affect stress levels. Please check the boxes that apply These are negative self-care behaviors. These are positive self-care behaviors.

38 39 studied but inhibit the deep understanding needed for application of learning. Shutting off the screens and focusing on being fully present in the classroom DIGITAL activities creates a great likelihood of academic success. WELLNESS Paying Attention Twitter Students have the whole world at their fingertips through the use of cellphones, tablets and computers. Digital wellness is a new field of self-care; although in its infancy, digital wellness practices are crucial for student success and wellbeing. Improper and excessive use of digital media can have serious consequences including extreme fatigue, withdrawal and isolation, and academic failure.

The Myth of Multitasking

The brain is not truly capable of multitasking, it can only focus on one thing at a time. What the brain does do is rapidly switch its attention from one task to another, making it seem that it is simultaneously doing multiple tasks. Studies show that multitasking in class – that is attempting to listen to a lecture or engage in Facebook Email Instagram learning while also looking for information on a smart Check phone, tablet or computer, actually decreases recall of details, test scores and overall GPA. Attempts to multitask produce some familiarity with concepts being

40 41 Texting Safety

Drivers under the age of 20 have the highest rates of Every person who uses the internet must be mindful of distracted driving resulting in fatal car crashes. Sadly their personal and digital safety. In the digital age of 75% of all distracted driving fatalities are directly linked hacking, swatting, doxing, trolls, identity theft, spoofing, to texting. No text is as important as your life or the life scams, blackmail and fraud, students cannot be too of others. Texting while driving is also illegal in Kansas careful while online. Any student who experiences and Missouri. For your own safety, put your phone cyberbullying, stalking or sexual harassment while online away while driving. Likewise, safety while walking and should report these incidents to Campus Police and can safety in the public places is improved by less texting. seek help with the Victim Advocate in the Counseling Finally, be careful what content is in a text and especially & Advocacy Center. Engaging in these activities is a pictures that are sent through text. Title IX and KCKCC violation of the KCKCC Code of onduct and Title IX. Code of Conduct violations can occur by sending Tips for cyber safety include: unwanted sexually explicit information to other students Protect your passwords by not sharing them and not auto from your phone or computer while on or off campus. saving them on your devices. These violations can result in legal consequences as well Be sure to always log out of public computers. as expulsion from KCKCC. Consider whether or not you want your apps to disclose your location through GPS.

Review your app privacy settings to avoid disclosing things you want private.

Screen Time

High rates of screen time have serious negative consequences including increased risk of obesity, sleep disturbance, depression and decreased face to face social interaction leading to loneliness. Excessive gaming and

42 43 social media engagement can take away precious time campus internet services can be a violation of student for work, sleep and study. Reducing screen time can conduct rules, another good reason to be mindful of increase an overall sense of wellbeing. Monitor your media content. screen time to better understand personal use patterns and stay in control of internet use. Social Media

Social media can be a great way to connect with others, especially those who are a long distance from us. An irony of social media use is that time engaged in social media can intensify existing stressors and contribute to a sense of social isolation. Social media such as Snapchat, Facebook, Twitter, Instagram, Tumblr, reddit and many other sites come with pros and cons. Managing multiple online relationships can take time and energy away from building new friendships and attending to needs in the physical world. Leaving a clean digital footprint is important because employers may look at social media content to evaluate hiring students and graduates. Media Content Staying safe and keeping balance with social media is a challenge that students must learn to manage for There is much toxic content on the internet, including personal and academic success. violence, cruelty, gossip and pornography. Don’t feed your mind junk! What you feed your mind feeds your spirit, so choose well what you view. A diet of toxic media has negative effects on your student’s mental and emotional wellbeing, leading to poor personal and academic outcomes. Engaging with toxic media on KCKCC owned devices, in student housing or through

44 45 Reporting

SELF-CARE Students can report harassing contact to Campus Police at KCKCC, they can also contact app administrators to FOR report inappropriate or unwelcome contact. DIGITAL USE Digital Detox

Have a screen free day to regain perspective if you find yourself feeling lonely or unhappy with your digital life. Spending time in face to face activity with friends, engaging in fun hands-on activities and trying something new can be healthy substitutes for digital engagement. Unplugging makes time to become more self-aware and helps to get creative energy flowing again.

Unfriending and blocking

Sometimes it is necessary to remove people from your life to preserve your wellbeing and safety. A step short of deleting an app, unfriending or blocking contacts can help reduce conflict while allowing space to explore how to deal with relationship challenges. 46 47 REFERENCES IMAGE CREDITS

Image 01 Credit (pg. 3): Self Care Infographic - Nanea Brisette, Christy. “Lifestyle wellness tips to avoid the Hoffman, Sweatpants and Coffee 2017 freshman 15, which may be a myth anyway.” The Washington Post.com 9-25-2017 Image 02 Credit (pg. 4): Fitness Infographic/ ID 32022092 © Gstudioimagen | Dreamstime.com Ferrigno, Jessica. “Cigarette smoking is still a prevalent issues in college students.” Statepress.com. 11-1-2017 Image 03 Credit (pg. 5): Germs on Hand/ Illustration 49748322 © Skypixel - Dreamstime.com Litsa, Tereza. ”Is it time to unplug from social media” Blogspot.com 9-2013 Image 04 Credit (pg. 6): Counseling & Advocacy Center Infographic (3-20-19) Rosenberg, David. ”1 in 5 college students have anxiety or Image 05 Credit (pg. 7): Healthy Lunch With Note/ID depression. Here’s why.” The Conversation.com 2-9-2018 88780950 © Amyinlondon | Dreamstime.com Weimer, Maryellen. “Students think they can multitask. Image 06 Credit (pg. 8): Hygiene Infographic/ Illustration Here’s proof that they can’t.” Facultyfocus.com 9-26-12 88310782 © Tul Chalothonrangsee - Dreamstime.com Whitford, Emma. “Parental Support Key to Student Success.” Image 07 Credit (pg. 8): Counseling & Advocacy Center Inside Higher Education. 7-11-2018 Infographic (2-26-19) American College Health Association (ACHA), National Image 08 Credit (pg. 9): Physical-Mental Clip Art/ www. College Health Assessment Executive Summary, Spring 2017 kissclipart.com/mental-health-and-physical-health-clipart- mental-h-r3eshi/ Center for Collegiate Mental Health (CCMH) 2017 Annual Report Image 09 Credit (pg. 9): Mindful or Mind Full/ Illustration ”College sex - The truth is in the numbers.” College Parents of 37903698 © Alain Lacroix - Dreamstime.com America.com 2-14-2017 Image 10 Credit (pg. 10): Meditation/ Illustration 105985943 © “Distracted driving”. USAAEF.org US Automobile Association Svitlana Belinska - Dreamstime.com/ Counseling & Advocacy Education Foundation Center Infographic

“Fact sheets - Alcohol use and your health.” Cdc.gov US Image 11 Credit (pg. 11): Emily Seppala Ph. D/ The Scientific Department of Health & Human Services. Benefits of Breathing/2014/02/14 “Positive Affirmations for College” Dailycal.org. 9-4-2017 Image 12 Credit (pg. 12): Woman Practicing Yoga/ ID 11146149 © Szefei | Dreamstime.com/ Counseling & Advocacy “Safety while using social media” Womenslaw.org National Center Infographic Network to End Domestic Violence

48 49 Image 13 Credit (pg. 15): Albert Gyorgy/ Melancolie/ email:[email protected]/ www.Albert-Gyorgy.ch Image 14 Credit (pg. 16): Gratitude Mandala © copyright Donna Gentile | donnagentile.com

Image 15 Credit (pg. 17): Man looking at reflection in window. Goodshoot. Canva BADaDCzqZk8 # 02325-9276500

Image 16 Credit (pg. 18): (20) Benefits of Exercise on Mental believeperform.com

Image 17 Credit (pg. 20): Consent/ Manon Debaye—Haute ecole des arts du Rhin in NY Times.com 6-26-2017

Image 19 Credit (pg. 22): Counseling & Advocacy Center Infographic (2-26-19)

Image 20 Credit (pg. 24): Contact Study Breaks / image/ 2017/09/13

Image 21 Credit (pg. 25): (21) Headed For Trouble - “Distracted driving”. USAAEF.org US Automobile Association Education Foundation

Image 23 Credit (pg. 26): Social media Breakout - Tom Fisher toledoblade.com/image/2017/12/03

Image 25 Credit (pg. 28): Tucoo.com/File Name J0228817/ Download 35/ image/2006/07/14