[cid:image001.jpg@01D4F44C.392D7800]WEEKLY WELLNESS April 16, 2019 Evidence-Based Wellness [cid:image008.png@01D4F463.46519B80] As adults, our bodies between 7-8 hours of sleep per night. According to APA<https://www.apa.org/news/press/releases/stress/2013/sleep>, adults who sleep less than 8 hours are more likely to report symptoms of stress. According to NIH<https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency>, getting enough quality sleep can help protect your mental & physical health, with studies showing a good night's sleep can improve learning, attention & decision-making. To improve your sleep: * Try 5 steps to wind down & fall asleep<https://www.mindful.org/5-steps-to-wind-down-and-fall-asleep/> * Read a sleep doctor's prescription for medical students<http://blogs.einstein.yu.edu/a-sleep-doctors-rx-for-medical-students-and-the-walking-exhausted/> * Check out 3 breathing exercises to improve sleep & lessen stress<https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201604/three-breathing-exercises-lessen-stress-and-improve-sleep> Wellness Activities [cid:image009.png@01D4F463.46519B80] On and Off-Campus: Let's show the strength of the Geisel community at the American Foundation for Suicide Prevention's Annual Out of the Darkness Suicide Prevention and Awareness Walk! The walk is fast approaching (May 11th)... sign up soon<https://afsp.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=5879>! You can sign up to walk at Dartmouth, or join as a virtual walker for those off-campus. All Geisel students participating in the walk will receive a free t-shirt from Student Affairs / Wellness. Also, the individual or team who raises the most funds for the walk will receive a gift certificate to a restaurant of your choice! If you've signed up, please let the Advising & Wellness Coordinator<mailto:[log in to unmask]> know. Wellness Recipes [cid:image010.jpg@01D4F463.46519B80] For the best prices, shop seasonally! In the Upper Valley, farmers begin planting their annual crops around May. While we wait for the new growing season to start, stock up on discounted produce from late fall/winter crops. Try adding produce like apples, pears, grapes, leafy greens, pumpkin & winter squash to your shopping list: * Butternut Squash & Pear Soup<https://www.tasteofhome.com/recipes/butternut-squash-pear-soup/> * Baked Sweet Potatoes with Mustard Greens<http://www.whatscookinggoodlooking.com/whats-cooking-good-looking/2013/3/20/baked-sweet-potatoes-with-mustard-greens-leeks-white-beans-a.html> * Kale Lentil Breakfast Bowl<https://livelytable.com/kale-lentil-breakfast-bowl/> Wellness Resources for Geisel Students SNAP: Student Needs and Assistance Program * SNAP<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fgeiselmed.dartmouth.edu%2Fstudents%2Fprograms%2Fsnap%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651927016&sdata=u6%2BkMXpCDdcufIFfl6THd5Fpj0PiScimMOYPRtqW%2BYc%3D&reserved=0>: Helps with problematic impairment situations that arise with students. * M1 SNAP Reps: Billy F.<mailto:[log in to unmask]> & Matt S.<mailto:[log in to unmask]> * M2 SNAP Reps: Emily M.<mailto:[log in to unmask]> & Anna B.<mailto:[log in to unmask]> * M3 SNAP Reps: Alex D.<mailto:[log in to unmask]> & Ika K.<mailto:[log in to unmask]> * M4 SNAP Reps: Olivia S.<mailto:[log in to unmask]> & Michelle S.<mailto:[log in to unmask]> * MD/PhD SNAP Reps: Julia L.<mailto:[log in to unmask]> & Harrison J.<mailto:[log in to unmask]> Wellness Representatives * SGA Wellness Committee<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fgeiselmed.dartmouth.edu%2Fstudents%2Forganizations%2Fstudent_gov%2Fwellness%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651937024&sdata=Cnk%2Foi9efoXfgklO7L8SzkhE%2FkqPn77tVMwVmjHbej4%3D&reserved=0>: Assesses and represents students' wellness needs. * M1 Wellness Reps: Anne B.<mailto:[log in to unmask]> & Colin M.<mailto:[log in to unmask]> * M2 Wellness Reps: Sarah B.<mailto:[log in to unmask]> & James F.<mailto:[log in to unmask]> * M3 Wellness Reps: Swathi K.<mailto:[log in to unmask]> & Haley M.<mailto:[log in to unmask]> * M4 Wellness Reps: Kyle J.<mailto:[log in to unmask]> & Emlyn D.<mailto:[log in to unmask]> * VP of Wellness: Lauren K.<mailto:[log in to unmask]> Emotional Resources: On-Campus * Dick's House Counseling<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fstudents.dartmouth.edu%2Fhealth-service%2Fcounseling%2Fabout&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651947032&sdata=GLMmi6BHteGfwS3lLecLeH0JjGU1xktyHfLw%2FdQFnr8%3D&reserved=0>: Call during business hours to make appointment. If in crisis, call / walk-in 24/7. * The Tucker Center<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fstudents.dartmouth.edu%2Ftucker%2Fabout%2Fpastoral-counseling&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651947032&sdata=SNF2caLaSrFZneHvIb3luBq8TKVXrfRKCy7097sfDm8%3D&reserved=0>: Spiritual & religious support. * WISE<https://nam05.safelinks.protection.outlook.com/?url=http%3A%2F%2Fwww.wiseuv.org%2Fdartmouth---home.html&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651957041&sdata=hQpRw7GfefG%2FE9X2mv%2FTeHd2Tw7jlcTn3XgTbXISzQs%3D&reserved=0>: Call 866-348-WISE for support for domestic violence, sexual assault & gender-based violence. * Geisel Dean-On-Call Schedule<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fgeiselmed.dartmouth.edu%2Fstudents%2Fstudent_info%2Fcurrent%2Fpdf%2Fdean_on_call.pdf&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651967045&sdata=lP6r52IYCTNo06y8v0%2FsmuMIL8ILkC%2B2cRrkb0TG7r0%3D&reserved=0> Emotional Resources: Off-Campus * National Suicide Prevention Line<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fsuicidepreventionlifeline.org%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651967045&sdata=qdTMWR9LOc8o68RZig8y0pxYZk0sJfV8R%2B36qm%2F7y4c%3D&reserved=0>: Call 800-273-8255 for free & confidential support. * Crisis Text Line<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.crisistextline.org%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651977053&sdata=yJJdll31Hkcfm1GfG7HADGCwDCicZSYFT7LL7fYhamU%3D&reserved=0>: Text HOME to 741741 for free 24/7 support if you're in crisis. * Veterans Crisis Line<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.veteranscrisisline.net%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651987061&sdata=088XciYsjV%2FEqhHGuzJqzc7bZIradfwkKrgYojKFVns%3D&reserved=0>: Call 800-273-8255 & Press 1 for free & confidential support * Upper Valley Mental Health Resource Guide<https://nam05.safelinks.protection.outlook.com/?url=http%3A%2F%2Fwww.uvmentalhealth.org%2Findex.php%3Ftitle%3DUpper_Valley_Mental_Health_Resource_Guide&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651997070&sdata=b4fLzVihSgFMTQyt%2FASKq4RTkMnbiy%2FzxDRzU998rDo%3D&reserved=0> Physical Resources: On-Campus * Dick's House Health Services<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fstudents.dartmouth.edu%2Fhealth-service%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306651997070&sdata=ZRHzjGeeVYEES5TalEdtbSpkertPX74%2BySFFDBlxJE4%3D&reserved=0> * Alumni Gym & Fitness Center<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fdartmouthsports.com%2Fsports%2F2018%2F7%2F2%2Falumni-gym-zimmerman-fitness.aspx&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306652007078&sdata=87EwbQgIf2z3SJPeHMfPB4vZpU9UD7avg7ks7QhHz9M%3D&reserved=0>: Free to use by Dartmouth students. * Geisel Yoga<mailto:[log in to unmask]> * Dartmouth Outdoors<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Foutdoors.dartmouth.edu%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306652017086&sdata=ifRx3rMy%2F4jG%2FJrfsQA2n1lpkq1vCcnJJtyKgzCT36s%3D&reserved=0> * Community Fitness Groups<https://nam05.safelinks.protection.outlook.com/?url=http%3A%2F%2Fwww.dartmouth.edu%2Fwellness%2Ffitness%2Fcommunity_fitness_groups.html&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306652017086&sdata=T3o5SbCVbEo7bcSd13g8aCQnhDhXu6mBwlGkEs779%2FM%3D&reserved=0> * Yoga Studios, Gyms & Health Clubs in Upper Valley<https://nam05.safelinks.protection.outlook.com/?url=https%3A%2F%2Fgeiselmed.dartmouth.edu%2Fstudents%2Fresources%2Fwellness%2F&data=02%7C01%7CGeisel.Student.Affairs%40dartmouth.edu%7Ca611a92be56548c7eccb08d6b144db33%7C995b093648d640e5a31ebf689ec9446f%7C0%7C0%7C636891306652027099&sdata=bhIVeZdGBLb4Ye2HRv3ZMMk%2BiZfGx9ClDsQJuJGJN1E%3D&reserved=0> If you have questions or suggestions for Weekly Wellness, please contact the Advising and Wellness Coordinator: [log in to unmask]<mailto:[log in to unmask]>. ######################################################################## To 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