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.