In this issue:
Click a link to jump to the article.
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Be good to your heart this Valentine's Day <3
Updates from Medical Services
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Here are some tips for keeping your heart healthy:
❤️ One way to manage stress is with joyful and meaningful movement. For example, asking a friend to join you on a walk or taking some time to stretch.
❤️ What is a heart-healthy diet? Director of Medical Services, Beth Kotarski, says it’s nutritious but also comforting and enjoyable, like sharing a meal with friends and loved ones.
❤️ Another way to protect the heart is getting sleep and rest. The American Academy of Sleep Medicine recommends these sleep tips.
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❤️ Being heart healthy means being mindful of the fact that drugs and alcohol use can have an effect on your heart.
❤️ This semester the Health and Wellness Center is offering two workshops for managing stress, we hope to see you there!
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Cultivating Calm
Mondays at 3:00pm
Gather with counselors and peers for a space to discuss coping skills, learn new strategies, and offer mutual support.
For more information, email: tbaena@brynmawr.edu
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Doodling to De-Stress
Every other Thursday at 1:00pm
Take a break from school to doodle, color, and relax. Drawing supplies provided!
For more information, email: lschnier@brynmawr.edu
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Stay well: How winter weather can affect our health
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Cold weather means we spend more time indoors than out. It's less sun, daylight, and fewer opportunities for outdoor fun. Unfortunately, lots of indoor togetherness can lead to the spread of seasonal illnesses. It’s no surprise that we generally see a spike in common viruses such as cold, flu, and other infectious conditions over the winter months. With the Covid-19 Virus still circulating, it’s a reminder to double our efforts to decrease the likelihood of spreading illness.
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⏩ Wash your hands often. It's true that a little soap and water go a long way. When soap and water are not available, an alcohol-based hand-sanitizer will do the trick. Keep one handy in your pocket, along with your mittens and tissues.
⏩ Use a tissue or crook of arm to cough or sneeze. Wash your hands afterward.
⏩ Skin and lips become dry during the less humid months. Use lip balm or Chapstick to keep lips from cracking, and lotion such as Aquaphor or Cetaphil.
⏩ Get some rest! Sleep is restorative, building our immunity and helping to repair damaged cells.
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⏩ Eat regularly, of nourishing and enjoyable foods.
⏩ Get vaccinated if you have not yet gotten covid, flu, or other recommended seasonal vaccines.
⏩ For “GI” or stomach “bug”, it is important to continue to drink fluids and stay hydrated. If a stomach illness lingers for more than 24 hours, or is accompanied by severe abdominal pain, high fever, or any worrisome symptoms, please get in touch with the Medical Services.
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A Word About Covid
Covid continues to circulate even as the numbers of new infections have dropped substantially over the past year. It is still important to follow the CDC and Montgomery County Health Department guidance about reducing the likelihood of getting or spreading Covid. To learn more, visit the CDC website.
Staying away from others when they, or you, are showing signs of illness is the best way to stop the spread of Covid. See Bryn Mawr College's website for updated information.
Remember, any virus or illness can be severe and require a visit to the Medical Services. We stand ready to test and treat all manner of viruses and illnesses.
📞 Call 610-526-7360 during regular business hours (Mon-Fri 9am to 5pm & Sat 9am to 2pm) to speak with and get advice from one of our triage nurses. They may be able to help over the phone, or will give you a same-day appointment to see a medical provider. After hours, please call our After-Hours RN line at 610-517-4921.
It is always okay—and important—to ask us for help!
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Shifting the Narrative
Updates from Counseling Services
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Stories can profoundly affect our experience.
They can impact our mood, our sense of self, even our perception of reality. This principle is the basis of narrative therapy.
Professional practitioners of narrative therapy use it as an approach to treat a variety of mental health challenges. But many of us benefit from practicing storying and re-storying our experiences. When we remind ourselves that individual stressors and challenges occur within the context of a wider story, the way we tell that story can shift our relationships to these stressors. Some examples of re-storying:
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➡️ Remembering the context: Recalling that we have very recently experienced global lockdowns and enforced isolation may help us to have self-compassion the next time we feel anxious about joining a group or gathering.
➡️ Recognizing when we are getting "sucked in” by an old story that doesn’t belong to us, or by another’s story about us. “You’re always [fill in the blank]…” Who’s telling this story? Does it truly always apply? Does it apply at all?
➡️ Challenging dominant narratives to promote our individual and collective health and liberation from structural forces of oppression. “I’m lazy” might become “I deserve rest.” “I don’t belong” might become “I have been or am now being wrongfully excluded.”
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These mental “reframes” are not merely ways to deny our feelings or “put a positive spin on it.” They are opportunities for us to enrich our experiences with alternative perspectives, and to approach a deeper understanding of our personal and collective truths.
And of course, stories are relational! They can be ways of knowing, reflecting with, and acknowledging one another. Acknowledging untold stories and lifting up marginalized history is part of the vision of the founders of Black History Month. That legacy lives on in the work of the Association for the Study of African American Life and History.
So, next time you notice yourself stuck in a familiar story or that your personal narrative has lost its kindness, consider the story and its origin. Maybe another narrative is closer to your truth.
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Support Group and Workshop Offerings:
select the image to view the full-size flyer
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Exploring Relationships and Boundaries
Wednesdays at 4:00pm
Discuss strategies for building sustainable and meaningful relationships and identifying supportive boundaries.
For more information, email: jcolvson@brynmawr.edu
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Trans & Queer Support Group
Mondays at 3:00pm
This group will create space for participants to share experiences, explore ideas, and offer mutual support around the joys and challenges of navigating gender and mental health.
For more information, email: slewis3@brynmawr.edu
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Embracing Neurodiversity
Date and time TBD
A weekly drop-in support group for students to gain knowledge & understanding about your unique brain, receive & give peer support with others who "get it," and take off your mask & be yourself!
For more information, email: sjbaker@brynmawr.edu
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Chaotic Families Group
Tuesdays at 5:15pm
This group aims to offer a safe space in which students can share experiences, support one another, develop effective communication and boundary-setting skills, and examine the way chaotic family dynamics affect current relationships and sense of self.
For more information, email: tbaena@brynmawr.edu
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Drop in for our Weekly Case Management Workshops!
Case management is an opportunity for students to receive assistance from HWC staff and interns with accessing community referrals (like an off-campus therapist) and for help navigating health insurance questions.
Click the image of the laptop above to learn more!
Questions? Email: lschnier@brynmawr.edu
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SAVE THE DATE!
Connect with the Health & Wellness Center at one of these upcoming programs!
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Spring Wellness Week
Mon, Mar. 20 – Sat, Mar. 25
Join the HWC, Career & Civic Engagement Center, and Pensby Center for events and workshops to celebrate and to connect with holistic wellness!
Stay tuned for a full schedule of events...
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We're asking students to complete this brief survey to help us develop wellness program offerings tailored to your interests. Click here to take the survey!
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Staff Spotlight!
Introducing new members of the Health and Wellness Center team.
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Bridget Campbell | Nurse Practitioner, Medical Services
✨What are you looking forward to on this semester?
I am looking forward to meeting more students, staff, and faculty at Bryn Mawr this semester.
✨What are your favorite de-stress activities?
I love spending time with my family and friends and traveling.
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Keisha Smith (she/her) | Director of Counseling Services
✨What are you working on this semester?
This semester I am working on identifying the needs of Bryn Mawr students and expanding Counseling Services to include more group therapy. I am looking forward to learning more about the BMC community.
✨What are your favorite de-stress activities?
Watching reality tv, reading, and going out for brunch with my girlfriends.
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Lenny Schnier (she/her) | Graduate Social Work Intern '22-'23
✨What are you working on this semester?
I am meeting with students to provide case management, co-facilitating the "Trans and Queer Support Group," leading the "Doodling to De-Stress" workshop, and developing wellness programming for BMC students. Let me know if you have ideas! :)
✨What are your favorite de-stress activities?
Riding my bike, walking around Philly, drawing and painting, watching tv (especially reality tv), cooking, and baking.
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Maura McMullan (she/her) | Staff Nurse, Medical Services
✨What are you looking forward to working on this semester?
I'm excited to learn all about college health and how best to serve students with their health and wellness needs. I am delighted to be part of the Bryn Mawr community!
✨What are your favorite de-stress activities?
I enjoy exercising, reading, and spending time with my 3 children, and my Boston Terrier, Shamrock.
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