The life of a student trying to survive the pandemic, maintaining some sort of social life, getting your work done, and missing the closeness of family and friends can be really hard. Virtual learning and sitting in front of a screen all day may not have been what you imagined your college experience to be. If you are having some difficulty in managing your stress, school work, and social life, here are a few tips to help to reduce your stress.

If you are missing friends and family:

• Schedule regular check-ins, a phone call or virtually, to find out what’s going on in their lives

• Host a virtual movie or game night with lots of snacks

• Text or call a friend/family member when they cross your mind

If the stress of everything is getting to you, try some of these stress relievers

• Meditation to calm your mind (the calm app)

• Listen to your favorite music

• Take a break and watch your favorite tv show or movie

• Engage in at least 30 minutes of physical activity to boost the feel good hormones 

• Print out some coloring book sheets or use a coloring app

• Take a social media break for a few hours or even a few days

Zoom Fatigue is real! It’s normal to feel exhausted at the thought of logging in. Here are a few tips to help you make it through a day of class

• Get some fresh air and sunlight between classes

• Take a break from all of your screens (phone, tablet, gaming system, television)

• Make sure you are well rested before class starts

• Keep some energizing snacks nearby

If you are having trouble with getting your work done 

• Reach out to the Academic Success Center for tutoring resources and the writing center

• Try the Pomodoro technique:

• pick one task/assignment 

• set your timer for 20-30 minutes

• work nonstop until the timer goes off

• take a 5 minute break

• reset your timer

• repeat until you’re happy with your progress

• Ask your professors and TAs for help

Wearing a mask is a critical step in reducing the spread of COVID-19. There are several new variants, or mutations, of the virus that may complicate our fight to end the pandemic. Mutations are common and will continue to happen as long as the virus spreads among us, so it is still important for us to take every precaution to protect ourselves and others.

A few concerns about the new strains are:

• some new strains could have the ability to reinfect people who survived COVID-19 

• the variants could be more contagious (spread faster) than the strain most common in the U.S.

• And if the vaccines will remain as effective against the new variants in slowing the spread of COVID-19 in the population

The Centers for Disease Control and Prevention (CDC) encourages wearing TWO masks for additional protection against the new strains of COVID-19.  

• Wear a cloth mask over a disposable mask (do notwear two disposable masks)

• The masks should fit snugly on your mouth, cheeks, and chin with no openings/gaps

• At least one mask should have a metal nose wire

• Only wear one KN95 mask at a time. 

If you already have difficulty breathing in a mask, before you double mask maybe try walking around your home with both to assess your comfort level.

Mask Hygiene

If you wear disposable masks, then throw them away after every use. Wash or sanitize your hands each and every time your mask is removed or adjusted.

For cloth/reusable masks

• Store your clean and/or dry masks in a paper bag between uses

• If your mask is dirty, then store it in a plastic bag until it is time to wash it

• Wash your mask in the washing machine or by hand with warm water and laundry detergent

• Place in the dryer or fully air dry before the next use

In the meantime, double mask, wash your hands, and social distance to keep yourself and others safe! Remember, do not share your mask with others.

If you have questions about the pandemic, visit these reputable resources:

• Dear Pandemic: COVID-19 

• Retriever Ready: COVID-19 Response 

• Johns Hopkins University COVID-19 tracker

• Centers for Disease Control and Prevention

• Maryland State Health Department 

It is safe to say that the year 2020 has been unlike any other year. 

Many people have pondered the questions: Will outside officially open again? What will our new normal be? What will it take to fix our social climate? Who will be the President of the United States of America?

The outcome of this year’s election is surrounded by increased stress, anxiety, and tension across political parties. This election is also impacting all of us in ways that we may not have expected. 

So one thing you shouldn’t question in these moments is caring for yourself. 

There will be an outcome of the election. It could end with the candidate that you were hoping for named as the next President. It could end with the candidate that you were not in favor of being declared the winner. 

No matter the outcome of the election, decide now to take care of you. 

What does taking care of you look like after Election Day: 

• Develop a safety plan in advance

• Consider who your emergency contacts are. Contact in advance the people you want to check and who you want to check on you, let them know you are counting on them. Write out the necessary phone numbers and have them handy.

• In the event that you do not feel comfortable leaving your home, ensure that you already have food, water, prescriptions, and other household items readily available. 

• If you plan to protest or participate in any community demonstrations, be sure to consider COVID protocols (i.e. masks, gloves, hand sanitizer, etc.).

• Take a break from the news cycle

• As a result of technology, we are constantly encountering news and imagery, which can cause us to feel increased amounts of stress and anxiety. Consider turning off your news alerts and social media notifications to give yourself a break. 

• Allow yourself to feel

• No matter the outcome, you may have an emotional experience. It is okay.Acknowledge your feelings. Consider processing your feelings through journaling, art, or other creative means. 

• Safely connect with friends and family

• COVID-19 is still a part of our global community so find ways to safely connect with friends and family. Consider using a virtual space. Try not to isolate, especially if you are having a strong emotional response to the outcome.  Connecting safely also includes connecting emotionally. Connect with others who will allow you to safely express and process your emotions. 

• Do something that brings you joy

• Experiencing joy has been linked to reducing stress and pain. Do one or two positive things that bring you joy. 

• Offer a listening ear to others

• You and some of your friends and family may have differing political opinions. So being understanding of your family and friend’s emotions related to the outcome of the election reminds us that we are all human, despite our political affiliation, and we all deserve care. 

• Getting support from a counselor or professional

• If you are in regular care, you may consider discussing your reaction to the election outcome with your therapist. If you are interested in speaking to a counselor, please call the Counseling Center at 410-455-2472 to schedule an appointment.

We all have the ability to give and receive care. 

Consider attending one of the following events after the election:

Center for Democracy and Civic Life

After the Election: A Community Gathering (RSVP required)

November 4 - noon to 1 p.m.

Initiatives for Identity, Inclusion, and Belonging (i3b)

Together Beyond November: Post-Election Dialogue Centering the Election, COVID, Injustice & Radical Self-Care

November 4 - 5:30 to 7 p.m.

Counseling Center 

Let’s Meditate @ UMBC

November 4 - noon to 12:30 p.m.

All Hallows’ Eve Upon Us! 

Halloween is just a day away. Every Halloween, millions of people transform themselves for one night into whoever or whatever they choose. Costumes, candy, treats, and friends are a staple to an awesome Halloween celebration. 

The 2020 edition of Halloween will look a bit different from years past but it can still have all the fun while playing it safe. 

Here are a couple of tips and tricks to having a ghoulish 2020 Halloween!

Skip the big parties this year.

1. Unfortunately, COVID-19 is still a part of our global community. To help slow the spread of COVID-19, keep a 6-foot distance between you and others if you are choosing to attend a small gathering. 

2. For this year, ditch the big parties and opt for a small outdoor gathering of no more than 5 people OR have the biggest virtual Halloween party that Google Hangouts can hold. 

3. Try hosting a virtual scary Netflix movie night, a virtual pumpkin decorating contest, or a drive-by costume parade. 

1. Find or make a costume that really shows your creative spirit.

2. There are tons of costume ideas you can use. Remember that someone’s culture is not your costume.  

3. Some of your costumes may come with a mask. However, you should still wear a face covering under your costume mask. The mask should cover your mouth and nose. That’s right, wear both! 

1. Consuming alcohol or other drugs, such as marijuana, can impact your ability to practice COVID-19 prevention actions such as staying physically distant or keeping your face covering on. 

2. Having a sober Halloween also supports your friends, family members, and fellow Retrievers who may be in recovery. 

1. If you are of age (21 years or older) and choose to drink this Halloween, remember to:

1. Pace your drinking (one drink every other hour).

2. Have a designated driver or call a ride share service.

3. If you see something suspicious or creepy, make sure to call 911 or Campus Police (410-455-5555).

Check out the UMBC Events page for your 2020 Halloween one-stop-shop!