Health and Wellness Newsletter

Graduate Student Stress Focus Group

The Office of Health and Wellness Promotion (HAWP) wants to learn more about how graduate students experience stress at Brandeis. We are seeking participants for Zoom focus groups who can speak to their experiences with stress at Brandeis and give feedback on HAWP's educational initiatives.

All focus groups will run 45 minutes over Zoom. Dates will be determined by participant availability. Participants will receive a $10 gift certificate. Please note that space is limited.

Sign up for a focus group

Mind Body Spirit Retreat

Spend the day journaling, walking, meditating, and taking advantage of yoga and cooking master classes:

• Master of Yoga Yogi Nataraj: Healing with diet and mudras
• Dr. Shikha Merchia: The power of whole food plant-based diet, with a cooking class

Saturday, March 2, 2024

9am - 4:30pm

$25 (transportation and food included)

Information and registration

Live Meditation with Headspace: Uplifting Diverse Perspectives & Allyship

Join the Headspace team for this month’s live meditation: a 30-minute break to quiet your mind, reduce stress, and boost your mental well-being.

The theme for this meditation is Celebrating Diverse Perspectives: Fostering community and inclusion every day.

Thursday, February 1, 2024

12pm ET

Sign Up

Can’t make the session? Don’t worry — if you register, you’ll receive a link to the recording.

You do not need a Headspace account to attend, but remember that all Brandeis students can create an account for free.

Crafts and Comfort Food

Relax and recharge by making art as you explore themes of self care and resilience with local artist and art therapist Tova Speter '00.

Tuesday, February 6, 2024

Lurias (Upper Sherman)

5pm-5:30pm: Light dinner

5:30-7pm: Mindful mandalas workshop

Live Workshop with Headspace: Mindful Relationships & Healthy Communication

Every quarter, coaches, therapists, and meditation teachers will host hour-long workshops offering expert-backed support on various topics. This February, discover the key to fostering deeper relationships and enhancing communication.

Session 1:

Thursday, Feb. 15 at 12 pm ET

Register

Session 2:

Thursday, Feb. 15 at 8 pm ET

Register

Register now to save your seat for the event. Can’t make the session? Don’t worry — if you register, you’ll receive a link to the recording.

See all live Headspace events

You do not need a Headspace account to attend, but remember that all Brandeis students can create an account for free.

Spring Therapy Groups

All BCC therapy groups are 45-minutes long and are offered either in-person or on Zoom (Zoom groups will mention Zoom in their descriptions). Groups are open to both undergrads and grad students unless noted. Some examples include:

• Art It Out: Self Care Through Art for Graduate Students
• Grieving Forward: Bereavement Group
• Mid Year Undergraduate Support Group
• More Social Less Anxiety
• Transcend: A Space for Trans, Nonbinary, and Gender Questioning Students
• Supporting Accessibility: A Welcoming Space for People with (Dis)abilities/Ongoing Medical Conditions
• and more!

See all groups and register

Oasis Wellness Lounge: Spring Hours

The Oasis Wellness Lounge is your place to relax on campus located in the Shapiro Campus Center (SCC) room 328. The Oasis Wellness Lounge is situated in the shared office suite of the Office of Health and Wellness Promotion (HAWP) and Department of Orientation and First Year Experience. 

• 🧘‍♀️ De-stress with sensory items, mindfulness aids and fidget toys
• 🎨 Color or draw in a relaxing environment
• ☕ Sip tea or coffee and unwind
• 😴 Nap on a couch or comfy Moon Pod bean bag chair
• 🌼 Connect with peers

Spring 2024 hours:

• Mondays 10am-5pm
• Tuesdays 10:30am-5pm
• Wednesdays 3pm-6pm
• Thursdays 11am-2pm
• Fridays 11:30am-3:00pm

New Year's Resolution Poll Results

In December, we asked which goal you were planning to include in your New Year's Resolution. Here is what you said:

• Get more physical activity/movement - 40%.
• Practice meditation/mindfulness - 13%
• Make more time for hobbies in their routine - 11%
• Spend more time with friends/family - 11%
• Eat more nutritious meals - 11%
• Read for fun - 11%
• Get more sleep - 5%

Exercising In Cold Weather

Many graduate students replied in the December newsletter poll that their New Year resolution was to get more physical activity/movement.

However, cold winter weather may discourage people from going to the gym or being involved in outdoor activities. Here are some tips that may help you to implement this New Year’s resolution, despite the cold:

1. Exercise at home. You can use free online videos or sign up for online classes, invest in some at-home gym equipment, or just simply dance to your favorite music.
2. Make exercising social. Your chances of going to the gym or going for that walk will increase when you know that your friend is waiting for you.
3. Include some new winter activities in your routine. You could try skiing, skating or snowshoeing. 
4. If you choose to exercise outside, don’t forget to dress appropriately, drink plenty of water, and pick safe routes. 

Here are more tips from the American Heart Association on how to stay active during cold winter months.

The Drawbacks of Dieting

Many people make dieting their New Year's resolution as they strive to lose weight. Whether their motivation is health-based or appearance-based, it's important to be aware of the potential downsides and dangers associated with dieting. 

• Short Term Results Only: Diets often promise quick results, but they almost never provide sustainable, long-term solutions. Many individuals experience initial weight loss, only to regain the weight (and often more) once they return to their regular eating habits.
• Metabolic Slowdown: Extreme calorie restriction can lead to a slowdown in metabolism as the body adapts to conserve energy. This can make it even more challenging to maintain weight loss in the long run.
• Nutrient Deficiency: Some diets focus on cutting out entire food groups, leading to nutrient deficiencies. Depriving the body of essential vitamins and minerals can have adverse effects on overall health.
• Yo-Yo Dieting: The cycle of losing and gaining weight, known as "yo-yo dieting", can be detrimental to health. It has been linked to an increased risk of heart disease, insulin resistance, and other metabolic issues.
• Emotional Toll: Constantly monitoring and restricting food intake can take a toll on mental well-being. Dieters may experience increased stress, anxiety, and feelings of guilt, leading to an unhealthy relationship with food.
• Social Isolation: Diets can make social situations challenging, as individuals may feel restricted or anxious about food choices. This can lead to social isolation and strained relationships.
• Potential for Eating Disorders: Strict dieting can contribute to the development of eating disorders. The obsession with food and body image can escalate into serious health issues that require professional intervention.

While the intention behind dieting is often to improve health, it's essential to approach it with caution. A more sustainable and holistic approach to wellness, incorporating balanced nutrition, regular physical activity, and other positive lifestyle changes, will be a healthier and more effective long-term solution.

If you have questions about the best way to improve your health, consult with healthcare professionals or registered dietitians for personalized advice based on your specific health needs.

Learn more:

• Anti-Diet (book) by Christy Harrison of Food Psych (podcast)
• Maintenance Phase (podcast) by Michael Hobbes and Aubrey Gordon
• Weight Science: Evaluating the Evidence for a Paradigm Shift (article) by Lindo (Linda at the time of publication) Bacon and Lucy Aphramor
• The Body Manifesto video series by Lindo Bacon
• Decolonizing Wellness: A QTBIPOC-Centered Guide to Escape the Diet Trap, Heal Your Self-Image, and Achieve Body Liberation (book) by Dalia Kinsey (from the podcast Body Liberation for All)

Invite Family & Friends To Enjoy Headspace

Each free Brandeis student subscription to Headspace comes with 5 additional free accounts for family and friends!

After setting up your free Headspace account through Brandeis, you will be prompted to

invite family and friends to join your plan.

If you are already enrolled in Headspace through Brandeis, please follow these steps:

1. Visit https://www.headspace.com/family/manage (You may be asked to log in)
2. Enter your family member's or friend's email address and click send