As the semester draws to a close, the impending presence of final exams can send stress levels skyrocketing for many students. The pressure to perform well and the sheer volume of material to review can be overwhelming. However, navigating this high-stakes period can be made more manageable by implementing effective stress management strategies.

• Prioritization is key. Break down your study materials into smaller, more manageable chunks, and create a schedule that allocates specific time slots for each subject. This helps in maintaining focus and prevents the feeling of being swamped by the workload. 
• Practicing mindfulness and incorporating short breaks into study sessions can significantly reduce stress. Techniques like deep breathing exercises, meditation, or a brisk walk can provide a much-needed mental reset and enhance concentration.
• Maintaining a healthy lifestyle during finals week is crucial. With increased workload, it might be tempting to let go of some of our healthy habits. Adequate sleep, balanced nutrition, and regular exercise are often overlooked but play a pivotal role in combating stress. Sleep deprivation can impair cognitive functions and increase anxiety levels, while a nutritious diet and physical activity can boost energy levels and improve overall well-being.
• Rely on your support systems. Don't hesitate to reach out to professors or classmates if you have doubts or need clarification. Forming study groups can offer peer support and foster a collaborative learning environment.

Finals week doesn't have to be synonymous with overwhelming stress. By incorporating these strategies into your routine - prioritizing tasks, practicing mindfulness, maintaining a healthy lifestyle, and seeking support - you can navigate this challenging period more effectively and emerge feeling more in control and confident. Balancing academics with self-care is key to not just surviving but thriving during finals week.

Retriever Integrated Health celebrates Native American Heritage Month this November.  In the United States there are 574 federally-recognized American Indian tribes and Alaska Native entities that have a wide range of diverse values, beliefs, backgrounds, and speak over 200 languages.  While the largest populations of Indigenous/Native people are in some Mid-West and Western states, 2.1% of Maryland's population identifies as American Indian and Alaska Native based on the 2020 Census data, a 119% increase from 2010.  

When it comes to health, AI/AN populations have many protective factors that support well-being including (but certainly not limited to) holistic approaches to life, nurturing family bonds, a strong identification with culture, adaptability, and enduring spirit.  Participating in shared and meaningful traditions and following the wisdom of the Elders help cultivate and develop Indigenous identity.  

We also know the impact of colonization on Indigenous/Native cultures has left many health disparities within communities.  

• Barriers to treatment include distrust of government, lack of access in rural communities, and lack of culturally competent providers in addition to economic barriers.
• Multi-generational trauma that leaves people vulnerable to mental illness, substance abuse, and suicide.  
• In 2019 18.7% of AI/NA adults reported experiencing a mental illness in the last year.  
• National data also shows earlier initiation of drug and alcohol use compared to other races/ethnicities and that the suicide death rate for Native/Indigenous people ages 15-19 years is more than double that of non-Hispanic whites.  

It is with both these protective and risk factors that RIH encourages Indigenous/Native students to reach out and schedule needed medical and mental health appointments in addition to connecting to cultural resources within the community.  RIH medical services include sick care as well as preventative care (including immunizations).  RIH counseling services are free and confidential for students.  

Some community organizations that support Indigenous/Native health include:

• Native American LifeLines, LLC
• One Sky Center
• WeRNative
• StrongHearts Native Helpline for domestic and sexual violence

References:

https://nami.org/Your-Journey/Identity-and-Cultural-Dimensions/Indigenous

Keeping your head in the game for midterms is essential to not only SURVIVE, but to be SUCCESSFUL.  Overthinking, stressing yourself out or zoning out with social media or video games will not get you where you want to go. Here are some tips to help you be your best:

1. Check in with your Professors/TA's/Study Group:  Be clear on what you need to know and how the professor will be testing you.  Short answer? Multiple choice? Essay? Project?  Starting with the end in mind helps you to prepare effectively for what to study and how to study.  
2. Make a plan:  Once you know what the teacher wants, you can prepare for how much time you need to get it done.  Allow yourself several days to get work done.  Don't wait until the last minute. Avoid stressing yourself out.  Plan for additional time.
3. Ask for help:  Ask the Professor/TA or study group for help clarifying your issues.  Also, go to the Academic Success Center for additional support with papers and studying.  Don't be afraid to ask.  No one expects you to know everything.
4. Think about what you need: Do you study best in the morning, afternoon or evening?  Do you stay focused better by yourself, in study groups or in the library? Try different things and see what works best for you. Take a break if you need it.  Eat if you are hungry.  Paying attention to your mind and body helps you to function at your best. 

If you feel overwhelmed and stuck, remember that there are several campus resources that are here to support you:

UMBC RIH Counseling Center:  Group Counseling, Workshops, Self-Help resources, and Individual Counseling and Urgent Care appointments

Academic Success Center:  Tutoring, help writing essays, study and time management skills

Academic Advocacy:   Support, Study Skills and advice on how to navigate issues that interfere with academic success

For anonymous online peer support, check out Togetherall to help support your mental health when things are challenging.

It's that time of year again to protect yourself, your family and your community from current and upcoming infectious diseases!  Sign up now for this season's flu shot and the new COVID-19 vaccine just approved and recommended for everyone aged 6 months and above.  In addition, other vaccines against meningitis, RSV, shingles, tetanus and others will be available.  Talk with your personal medical provider to see what they recommend for you.  This event is open to students, faculty, staff and their families ages 12+.

Remember that a COVID infection and isolation can interrupt your studies, your work, and other important events in your life. Reduce this risk by getting vaccinated.

Remaining Clinic Dates and Locations

• Friday, October 20, 9:00 a.m. - 5:00 p.m., University Center Room 312

• Monday, October 23, 9:00 a.m. - 5:00 p.m., University Center Room 312

• Tuesday, October 24, 9:00 a.m. - 5:00 p.m., University Center Room 312

Sign up now

Retriever Integrated Health is here to answer any questions you may have. Please feel free to contact us at 410-455-2542 or email rih@umbc.edu for more information. 

Thank you for helping to keep our community healthy.

World Mental Health Day is celebrated globally on October 10. As we celebrate, this year's theme "Mental Health is a Universal Human Right" couldn't be more fitting. Every individual, regardless of their background, gender, age, or nationality, has the fundamental right to good mental health. According to the World Health Organization, one in four people will be affected by a mental health issue at some point in their lives. This underscores the pervasive nature of mental health challenges. Moreover, mental health is not just an absence of mental illness but a state of well-being where one can realize their potential, cope with life's stresses, and contribute to their community. Here are some ways we can safeguard this fundamental human right.

• Destigmatizing mental health conversations. Non-judgmental and compassionate discussions about mental well-being are vital. 
• Prioritizing self-care. Take time for yourself, practice mindfulness, engage in hobbies, and get enough rest. 
• Maintaining strong social connections and seeking professional help when needed can go a long way in managing our overall mental well-being. 
• Promoting mental health awareness and advocating for policies that prioritize mental health care on a community level is essential. We can contribute by participating in community initiatives, volunteering, or supporting organizations that work to improve mental health access and services. 

By recognizing mental health as a human right, we can foster a more compassionate and inclusive world where every individual can thrive.

Here are some local resources for accessing and advocating for mental health:

• Retriever Integrated Health (RIH) brings together UMBC's health and counseling services to all UMBC students and supports holistic well-being and success.
• National Alliance on Mental Health (NAMI) is a mental health organization dedicated to building better lives for individuals affected by mental illness.
• American Foundation for Suicide Prevention (AFSP) is voluntary health organization that advocates research and education around suicide. 

When we suspect relationships are mentally, emotionally or physically violent or abusive, why do we all of a sudden feel like "it's none of our business?" 

Good question! Is it ever REALLY our business to get involved when we suspect that someone we know is in a relationship that is unhealthy? Maybe we are asking the wrong question. The REAL question is, How can we support people that we care about, when we believe that they are in a relationship that is hurting them? Wouldn't we want someone to show up for us if we were struggling? 

More than 1 in 3 women (35.6%) and more than 1 in 4 men (28.5%) in the U.S. will experience rape, physical violence and/or stalking by an intimate partner in their lifetime.

Overall the percentages of Trans and LGBTQ+ individuals who are affected byintimate partner violence are estimated to be even higher than their cisgender counterparts. 

Based on these statistics, the chances are you've known someone, will know someone or will be someone who will experience a relationship that is mentally, emotionally or physically abusive. 

So what do you say? Where do you start? 

Consider these tips: 

1. Start by initiating a conversation that lets your friend know that you care about them and are concerned: Start this conversation with an affirmative statement like, "You're always so fun to be around. I've missed you!"
2. Avoid being Accusatory: If you know your friend's relationship is unhealthy, it's okay to say, "I've noticed you're always on your phone. Is there anything going on that you want to talk about?" Instead of, "Stop answering that. Just tell them you're busy." 
3. Be Supportive: Listen to your friend and let them open up about the situation on their own terms. Don't be forceful with the conversation and remind them that you want tohelp. 
4. Focus on the Behavior: Instead of labeling their partner as "abusive" or "bad," focus on the unhealthy behaviors you've seen and provide your friend with a safe space to talk about it. (https://www.joinonelove.org/learn/i-did-a-thing-is-my-friend-in-an-abusive-relationship/) 

Resources here on campus that provide emotional and mental health support. Both resourcesoffer individual and group counseling and can help refer students to outside resources. 

• UMBC Retriever Integrated Health
• UMBC Women's Center
• TurnAround Rape Crisis Center
• National Domestic Violence Hotline

Retriever Integrated Health is excited to celebrate Hispanic Heritage Month!  To kick things off, staff shared information about the significance of celebrating the month beginning on the 15th and held a fun discussion about their favorite dishes from Hispanic countries, like Cuban coffee made in a colador, Dominican mofongo, chicken ropa vieja, and tamales!  Celebrating the wide variety of cultures, food, art, music, dance, traditions, achievements, and contributions of Hispanic and Latine people and countries is an important part of celebrating the people who make up the UMBC community!

As the campus center for medical and mental health needs, RIH also recognizes the importance of acknowledging the many barriers that Hispanic and Latine people face when trying to access services, leading to disparities in health and healthcare.

• Stigma within Hispanic and Latine communities can create a reluctance to access mental health services and increases feelings of shame for those who want to seek help.  

• The rates of suicidal thoughts, plans and attempts are rising among Hispanic and Latine young adults, though they remain lower than the overall rates for young adults in the U.S.  

• In 2022, Hispanic and Latine folx had the highest uninsured rates of any racial/ethnic group in the U.S., leading to 10% of Hispanic and Latine adults reporting an inability to get needed medical care due to cost.

It is with this in mind that RIH encourages Hispanic and Latine students to reach out to schedule needed medical and mental health appointments! RIH medical services include sick care as well as preventative care (including immunizations).  RIH counseling services are free and confidential for students.  For students who have questions about insurance, RIH has specialists to support students who need to enroll in the UMBC plan or Medicaid. There are also a number of community organizations in the Baltimore area that provide bilingual medical and mental health resources and community outreach such as CentroSOL and Latino Providers Network.  These resources can be accessed by not just UMBC students but also the greater community.  

September is National Recovery Month. The purpose of this month is to "promote and support new evidence-based treatment and recovery practices, the nation's strong and proud recovery community, and the dedication of service providers and communities who make recovery in all its forms possible."

Having a mental health or substance use disorder can be incredibly isolating despite how common these concerns are. Support for recovery is crucial, and you can find that support at UMBC. So often, we consume the harrowing tales of addiction, but rarely do we hear the stories of recovery. A study published in 2020 by the CDC and the National Institute on Drug Abuse found that "3 out of 4 people who experience addiction are in recovery." Mental health and substance use disorders are treatable. Having worked in the recovery field, I have witnessed the positive reality of recovery. I have also witnessed that seeking and accepting help can be hard. UMBC students are incredibly intelligent and tough and typically try to solve their own problems independently. A person in recovery needs community support, and there are many ways to access this. By embracing recovery, one can improve mental and physical health and form stronger relationships with friends, family, and classmates. Recovery is possible. Help is available. RIH celebrates that hope and honors Recovery Month. We urge all community members to join this celebration by reducing the stigma of mental health or substance use disorders and approaching someone considering or active in recovery with acceptance, support, and inclusion. 

If you or someone you know is struggling with a mental health or substance use disorder, know that free and confidential help is available 24 hours a day through SAMHSA's National Helpline, 1-800-662-HELP (4357). RIH providers are also happy to support you with this concern. You can make an appointment by calling 410-455-2542 during business hours.