[This Issue: Improving mood through refocusing, tracking & nutrition]WEEKLY WELLNESS                                    January 23, 2019


Evidence-Based Wellness
[mood]


We've all had days when our mood feels "off". According to NIH<https://newsinhealth.nih.gov/2019/01/shake-it-off>, that's because we have different combinations of biologically based personality traits and these are impacted by many other factors such as daily habits, stress, and hormones. The good news? Certain healthy habits can help you boost your mood.








Refocusing to Improve Mood
[attentionrefocusing]


Dr. Maria Kovacs, a NIH-funded psychologist, defines attention refocusing as when people "stop paying attention to whatever is making them miserable or unhappy and they start putting their attention elsewhere."

Next time your mood is down, try creating and recalling positive events<https://ggia.berkeley.edu/practice/creating_and_recalling_positive_events>. Or for a quicker practice, try refocusing on three funny things<https://ggia.berkeley.edu/practice/three_funny_things> or three good things<https://ggia.berkeley.edu/practice/three-good-things> in your day.


Tracking to Improve Mood
[track]


Dr. David Mohr who studies technology-based mental health interventions at Northwestern University, has found that people should track their moods to look at how your activities and moods are related to help you take action to feel better.

Try a mood tracking app such as Pacifica<https://www.thinkpacifica.com/>, Daylio<https://daylio.webflow.io/>, or iMood Journal<https://www.imoodjournal.com/#home>. All are available on iOS & Android for free.


Wellness Recipes
[winterfood]


Certain foods in the winter help us restore balance to our system & provide us with energy to maintain our mood throughout the day.  Add more foods like lentils, oily fish & berries to your diet to nutritionally boost your mood.

* Beet, Carrot & Pistachio Salad<https://www.cookinglight.com/recipes/beet-carrot-and-pistachio-salad>

* Hearty Sprouted Lentil Stew<https://www.acouplecooks.com/hearty-sprouted-lentil-stew-with-kale/>

* Salmon Salad with Vinaigrette<https://www.health.com/health/recipe/0,,10000001072229,00.html>


Wellness Resources for Geisel Students




Emotional Resources: On-Campus

* Dick's House Counseling<https://students.dartmouth.edu/health-service/counseling/about>: Call during business hours to make appointment. If in crisis, call / walk-in 24/7.

* The Tucker Center<https://students.dartmouth.edu/tucker/about/pastoral-counseling>: Spiritual & religious support.

* WISE<http://www.wiseuv.org/dartmouth---home.html>: Call 866-348-WISE for support for domestic violence, sexual assault & gender-based violence.

* Geisel Dean-On-Call Schedule<https://geiselmed.dartmouth.edu/students/student_info/current/pdf/dean_on_call.pdf>



Emotional Resources: Off-Campus

* National Suicide Prevention Line<https://suicidepreventionlifeline.org/>: Call 800-273-8255 for free & confidential support.

* Crisis Text Line<https://www.crisistextline.org/>: Text HOME to 741741 for free 24/7 support if you're in crisis.

* Veterans Crisis Line<https://www.veteranscrisisline.net/>: Call 800-273-8255 & Press 1 for free & confidential support

* Upper Valley Mental Health Resource Guide<http://www.uvmentalhealth.org/index.php?title=Upper_Valley_Mental_Health_Resource_Guide>



Physical Resources: On-Campus
* Dick's House Health Services<https://students.dartmouth.edu/health-service/>
* Alumni Gym & Fitness Center<https://dartmouthsports.com/sports/2018/7/2/alumni-gym-zimmerman-fitness.aspx>: Free to use by Dartmouth students.
* Geisel Yoga<mailto:[log in to unmask]>
* Dartmouth Outdoors<https://outdoors.dartmouth.edu/>
* Community Fitness Groups<http://www.dartmouth.edu/wellness/fitness/community_fitness_groups.html>
* Yoga Studios, Gyms & Health Clubs in Upper Valley<https://geiselmed.dartmouth.edu/students/resources/wellness/>







If you have questions or suggestions for Weekly Wellness, please contact the Advising and Wellness Coordinator:
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