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					          U. MaxWell
your guide to maximum wellness during
         college... and beyond.
    TABLE OF CONTENTS

    WELCOME................................................................................................................................       3

    ACADEMICS and THE LIBERAL ARTS......................................................................................                          3

    ACADEMIC RESOURCES..........................................................................................................                  4

    MANAGE YOUR TIME...............................................................................................................               6

    FUEL UP....................................................................................................................................   8

    STAY HEALTHY.........................................................................................................................         10

    STAY FIT…...............................................................................................................................      12

    STAY SAFE...............................................................................................................................      15

    STAY SANE and BEAT STRESS.................................................................................................                    15

    ALCOHOL, DRUGS, and U.......................................................................................................                  18

    U. and OTHERS........................................................................................................................         18




2
WELCOME TO UMW!                                                                                                        W
As a first-year student, you’ve already received tons of information                                                   E
– starting college can be a bit overwhelming. This guide is designed                                                   L
to help simplify some of the decisions you’ll face as you begin your
college journey.
                                                                                                                       C
                                                                                                                       O
If you’ve ever traveled, you’ve probably used a guide – a quick                                                        M
reference that helps you identify local customs, what to see and do,
where to eat and stay. In the same way, this guide will help you get
                                                                                                                       E
acquainted with UMW – your new community.

Like adjusting to a foreign country, when you are new at college you’ll
hear jargon and confusing terms like “drop/add,”“gen eds,” and “ATCs.”
Understanding your EagleOne card and flex dollars may be a bit like
shopping in a new currency.

Even with this guide, you still will need to do your own research,
figure out your priorities, and budget your time. And, as with travel
to a foreign place, there are customs and formalities to be observed.
At UMW, there is an Honor system to abide by and community values to understand. You will fill academic
requirements for a major and for general education.

But, just as a tour guide can ease travel experiences, so can the guides available to UMW students make time here
more enjoyable. Orientation Leaders, Resident Assistants (RAs), administrators, and classroom instructors all offer
guidance. One of the first and most important aides will be your advisor, a specially trained faculty member who
will help you chart your own course as a student. An advisor will help you select courses but he or she can do
much more. Your advisor can help you get adjusted in this “foreign culture” because (s)he knows the campus and
all its resources. Your advisor will assist you as you begin exploring the academic options for your entire degree
program. And (s)he can steer you toward services, assistance, and experiences that will enhance your academic
and personal life.

So let’s begin exploring….


ACADEMICS and THE LIBERAL ARTS
We hope that one of the reasons you chose UMW is because you understand the benefits of a liberal arts
education. “Liberal arts” refers to an education that is broadly based in the arts, humanities, and sciences, but it
is also often considered to be an education for life, rather than just a series of courses leading to a degree. No
matter what your major, you will:

        • Learn to think critically, to gather and weigh information, and to solve problems.
        • Learn to analyze and synthesize information and to identify connections from seemingly disparate
          fields of knowledge.
        • Enhance your intellectual aptitude and creativity.
        • Develope your understanding of the context of ideas and your ability to see issues from different
          frames of reference.
        • Learn how to learn and cultivate an appreciation and enthusiasm for lifelong learning.
        • Learn to express yourself effectively orally and in writing.
        • Learn to use technology to enhance learning, creativity, and communication.
        • Collaborate with others and work as part of a team, often with people who have different
          backgrounds and whose viewpoints differ from yours.
        • Connect what you learn in class to what you experience in life.
        • Develope and refine your personal goals, values, and identity.
                                                                                                                           3
        Out-of-class experiences, too, will provide opportunities to learn about yourself and others. Service
    A   learning, leadership and club activities, internships, athletics, and residential living all are great ways to
    C   grow as a person, citizen, and community member.
    A   How will you possibly cram all that into four years? Here’s a quick rundown of the elements:
    D
    E   Your curriculum
    M   A “curriculum” isn’t just a list of courses; it is your individual plan or map for your journey. It includes:
    I           General education courses in the arts, humanities, and sciences. These foster broad knowledge and
    C           awareness of the world;
    S           Major courses, which help you develop depth of knowledge in your chosen discipline; and

                Elective courses, to further your individual interests both inside and outside your major.
    A
    N   The academic environment
    D   As a student in a liberal arts institution, you are an active participant in a community of scholars.
        Besides lectures and tests, our community of learners emphasizes:

    T           • Dialogue and discussion with instructors and fellow students,
    H           • Participation in both traditional and experiential learning experiences,
                • Collaborative group work and assignments,
    E           • Effective use of technology, and
                • Development of competence in oral and written communication.
    L   The university community
    I   Though you will be out of the classroom most of the time, you still will be learning in the liberal arts
    B   tradition. You live in a residence hall with other students from all walks of life, some of whom will have
        very different backgrounds. You have the opportunity to participate
    E   in student organizations and government, clubs and leadership
    R   activities, and community service. These activities can be fun and a
    A   great way to meet others, but they also enhance your learning,
        self-knowledge, and self-confidence.
    L
        UMW services and resources
    A   UMW has many other guides and resources to support your goals
        as a student of the liberal arts. Learn more about these later in this
    R   booklet.
    T
        You
    S   You’re at the center of your college experience. If you have no firm
        ideas about what you’d like your major to be or what career paths
        you’d like to explore, don’t worry! Your college experience will help
        you shape your goals and ideals.

        An important reminder – Getting the most out of college demands
        that you take good care of yourself, physically, emotionally,
        intellectually, interpersonally, and spiritually. This guide is a
        resource – and do ask for help when you need it.




4
Other ways to make the most of college, especially in your first year:

Build a collaborative relationship with your advisor. He or she:
         • Possesses a wealth of information about academics and other campus resources, and
         • Understands the unique challenges, concerns and priorities of first-year students.
Active teamwork with your advisor builds a strong foundation for the rest of your college career. It helps to:
        • Become familiar with academic rules, regulations, and requirements.
        • Come to your advising sessions prepared. Your advisor can advise you but can’t think for you,
          know your preferences, or make your decisions.
        • Be open to new experiences and new fields of study.
        • Respect your advisor’s time and expertise – be on time, call if you’ll be late or if you need to
          change an appointment.

Get to know your instructors. Sometimes students are timid about approaching faculty for fear of
bothering them or appearing stupid. Your instructors are there to help you. If you’re not sure about the
expectations for an assignment, ASK! If you’re having trouble with any course, talk with your professor
sooner rather than later. Don’t wait until your paper is already a week late to go and discuss the problem.
If you do poorly on an exam or paper, talk with your professor right away. Try to find out how to do better
next time – ask what students who received higher grades did differently. Not asking for help is the
number one mistake that many first-year students make.

Go to class, even if attendance is not required. Class attendance provides more than just course
content; it allows you to better understand your instructor’s style, approach to the course material, and
expectations. And, other peoples’ notes are a poor substitute for your own.

Polish your time management and study skills.
Even accomplished high school scholars – many of
whom have already succeeded in college level work –
need to adjust their study skills and habits in college.
Be flexible about your study skills, reassess often, adjust
your study methods as you receive grades and other
feedback, use all the academic resources available to
you, and don’t be reluctant to seek help!

Keep your expectations realistic. Freshman year is
a series of stressful mega-adjustments – personally,
emotionally, and academically. It is never stress-free.
Your grades may be lower than in high school; you may feel homesick even though you were dying to
leave home; you may not feel comfortable right away. This is normal: don’t think that you’ve suddenly
lost your smarts or that you’re an imposter masquerading as a college student.

Make “balance” a goal. Your advisor will help you achieve balance academically, but it’s important to
seek balance in your entire life. This includes developing friendships, becoming invested in campus life,
and making time for self-exploration, leisure, and self-care. Some students believe they don’t have time
for these extras; in reality you can’t afford not to lead a balanced, healthy life.

Make responsible decisions regarding alcohol. Drinking is NOT a required part of a great college
experience! Keep repeating this until you believe it. Irresponsible alcohol use and abuse IS associated
with lower grades, risk of alcohol poisoning, increased risk of sexual assault and physical injury, and a
whole host of other negatives that you definitely don’t want to experience in college. See “DRINK AND
BE MERRY?,” p.16.



                                                                                                                 5
        Build your stress management, coping, and self-care
        skills. The number one complaint of college students
        is stress – feeling overwhelmed with all you have to          LEARNING RESOURCES
        do, all you want to do, and all everyone else expects         Your first academic resource is always
    A   you to do. To beat stress before it beats you, check          your instructor – make use of his/her
    C   out the ideas in the sections on self-care and “staying       office hours. Other help:
    A   sane.”

    D                                                                 Office of Academic Services
    E   TIME MANAGEMENT                                               George Washington Hall, Room 203
                                                                      654-1010
    M   Like a foreign country, college has its own currency –        www.umw.edu/cas/acservices
    I   time, one of the most important resources. How you
        spend it counts: You want to use it wisely and not            Academic Regulations
    C                                                                 See Dictionary of Academic Regulations at
        waste it.
                                                                      www.umw.edu/publications/dictionary_ar_
    R   Time management starts with developing priorities             fburg for official information on drop/add,
        – priorities are personal but everyone should make            course withdrawal, pass/fail, class standing,
    E                                                                 and hundreds of other academic rules and
        balance a goal. Here are some tips for doing that:
    S                                                                 regulations.
    O   • Get and USE a planner that allows you to develop a
          tentative schedule for the semester, each week, and         Tutoring Services – free
    U     each day. Review and adjust your schedule daily and         Need help or want to tutor?
    R     at the beginning of every week.
    C   • Start your schedule by entering in all your regular         Academic Advising
          time commitments: class periods, work hours, labs,          Help with academic planning, course
    E     sports practices – things that are already scheduled        selection, major selection, and other college
    S     for you.                                                    concerns.
        • Next, schedule other activities with balance in mind.
          Make sure you are allowing sufficient time to have:         Disability Services
         • Adequate sleep,                                            Help with learning disabilities or other
         • Regular meals and exercise, and                            condition(s) for which you may need
         • Time to relax, socialize and participate in activities –   academic or residential accommodations.
          don’t forget chores like laundry, too!
                                                                      Study Skills Workshops
        These are not optional; they are a very necessary part        Free workshops to help students develop
        of the education for life that you have as a liberal arts     college-level skills in studying, note-taking,
        student. Good self-care also helps you make the most          test-taking, and time-management.
        of the time you spend on formal academics.
        • Schedule regular study time and treat those sessions        International Study
          as you would any other commitment.                          Broaden your horizons through study
        • Establish a regular study routine with study sessions       abroad! Call for information on programs
          set aside every day.                                        and eligibility.
        • Make the most of your regular study sessions
          by setting up a dedicated study space and keep it           Career Services
          organized.                                                  It’s never too soon to start exploring career
        • Keep your course materials in that one place,               interests and internship opportunities. Career
          so you won’t have to turn your room upside down             Services can help you get connected with
          trying to find that lab handout that you never got          alumni who work in many different fields!
          around to filing. Make sure your study space is
          quiet, distraction-free, and has adequate lighting.
        • If you study in your room, try to use your desk, not
          your bed.
        • Make sure you have enough room to spread out the
          materials that you’ll need.
6
                                              • Play to your strengths: Don’t schedule study sessions in the
The Writing Center                              morning if you concentrate best in the
Free tutorial help with writing skills          afternoon – work for, not against, yourself.
Trinkle Hall, Room 107-A           654-1036   • Plan study sessions that are no longer than 45 minutes to 1 hour
www.umw.edu/cas/writing                         in length, then take a break, AWAY from your study space.
Hours (by appointment only):                  • Make use of breaks between classes to review your notes from
Mon.- Thurs.: 10 a.m. - noon; 1 - 5 p.m.        your last class and for your next class – it’s a great opportunity
Fri.: 10 a.m. -   noon                          to clarify the material you just received before you can no longer
Sun.:             6 - 8 p.m.                    remember what your note-taking shorthand means.
                                              • Enter all due dates, reminders, exam dates, and other
                                                deadlines in your planner. Use your syllabi at the
The Speaking Center
                                                beginning of each semester to enter important dates and
Free help with public speaking skills
                                                update it regularly as new material or requirements are
Combs Hall, Room 101             654-1347
                                                assigned. Consider using a consistent color code
www.umw.edu/cas/speaking/speaking_center
                                                to identify dates for each course.
Hours change each semester – check website
                                              • Break down big assignments, such as research papers, into
                                                smaller steps. Enter these “deadlines” in your planner, too.
Simpson Library:                                Tackling major assignments in smaller chunks can really
www.umw.edu/library
                                                help with procrastination – and can help you manage anxiety
Regular Session Hours (Fall/Spring):
                                                and stress.
Mon. - Thurs.: 8 a.m. – midnight
                                              • Enter sessions specifically for test preparation and review and
Fri.: 8 a.m. -  6 p.m.
                                                spread these over the days before the exam. Don’t try to cram all
Sat.: Noon -    6 p.m.
                                                your review in the night before a test.
Sun.: Noon –    midnight
                                              • Use your schedule and planner as a guide and a framework but
                                                remember to be flexible.
Simpson Phone Numbers:                        • Before you start your study session, gather and organize all
Information Line (Recording) – 654-1125         the materials you’ll need, so you won’t have to disrupt your
Press zero at the end of the menu to speak      concentration or risk distraction by having to find notes, a pen,
with library staff.                             a soda, etc.
Reference Desk:                  654-1148     • Consider turning off your cell phone and computer for the
Circulation:                     654-1125       hour or so that you study. Constant text messages and IMs are
Director’s Office:               654-1147       notorious study distracters.
Government Documents:            654-1759     • Put together a notebook for each course and keep everything
Special Collections/Archives:    654-1752       related to the course in that notebook. This includes the
Interlibrary Loan:               654-1746       syllabus, class notes, handouts, homework, returned tests, and
Reserves:                        654-1747       papers. Ring binders usually work the best because you can
Acquisitions:                    654-1761       insert materials and
Serials:                         654-1760       rearrange them at
Cataloging:                      654-1763       will. Just punch and
Systems:                         654-1756       file. If you use a spiral
                                                notebook, make sure
                                                you have a folder for
                                                each course in which
                                                to file loose papers.
                                                If you take a few
                                                minutes every day to
                                                keep your notebooks
                                                organized, you’ll save
                                                tons of valuable time
                                                later. Or go paperless
                                                if you can and create
                                                virtual folders.



                                                                                                                     7
        EATING WELL
    F   Mom was right! A healthy diet is even more important now that you’re away from home. “Healthy” aims for
    U   balance – it doesn’t mean you can’t have your favorite foods or snacks.
    E   You’re a student; students use their brains; brains run on glucose, which is energy from food. So don’t let your
    L   brain run on empty!

        If your blood sugar drops it can affect your concentration, your memory, and your mood! Eating a variety of
    U   foods helps you get the vitamins, minerals, amino acids, fiber, and carbohydrates you need for energy, cell repair,
    P   and metabolism!

                                                  • Eat breakfast. If you can’t make it to Seaco or the Nest before class,
                                                  have some portable breakfast or power bars (not Pop-Tarts!) on hand.
                                                  They keep well and can survive in a loaded backpack.
                                                  Other breakfast ideas:

                                                  Raisins, dried fruit, trail mix
                                                  Yogurt smoothies to drink on the run (require refrigeration)
                                                  Low-fat string cheese (require refrigeration)
                                                  Instant oatmeal
                                                  Vegetable juice, whole wheat bagel

        • Don’t skip meals. If you need to grab a meal in Seaco or at the Nest, by yourself, people won’t think you’re
        weird or a friendless loser – even friends have different schedules. If you can’t bear the thought of eating alone,
        get a meal in a “to go” box.

        • Have some healthy foods on hand for when it’s pouring rain or you just can’t bear to “walk for food.”
        Good choices:

        Ramen (Watch the sodium and consider adding a small can of chicken or turkey to boost protein)
        Yogurt
        Fresh fruit (apples and oranges keep well)
        Low-fat cheese
        Instant mac and cheese (Add tuna!)
        Microwaveable Soup
        Whole grain crackers

        • If you feel there’s nothing to eat at Seaco or the Nest, remember you CAN eat healthfully on campus.
        There’s more here than just pizza!
        How about:
              Soup, salad, burger, fruit
              Pasta, salad, veggies, whole wheat bread
              Turkey sandwich on whole wheat, veggie cup, pasta salad, fruit, milk
              Chicken nuggets, baked potato

        • Use the food pyramid to help make healthy food choices!
             Eat whole grains and complex carbs rather than processed foods.
             Look for low-fat or part-skim dairy products.
             Eat more poultry and fish; reduce red meats.
             Use marinara sauce on pasta rather than cream sauces.
             Look for baked or steamed foods rather than fried foods or those with heavy sauces.
             Eat cereals prepared without sugar and add a bit yourself if need be.
             Substitute a baked potato for fries.

8
                                                 Order veggie pizza rather than “meat-lovers.”
                                                 Snack on whole wheat crackers, unbuttered and unsalted
EATING WELL                                      popcorn, and pretzels rather than chips
                                                 Top your salad with chick peas and black beans rather than
Places to eat on campus                          croutons and bacon bits.
Seacobeck Hall offers:
                                                 If you’re a vegetarian, to help you eat healthfully, check out
The Washington Diner                             these food guidelines for avoiding meat:
The South Market
The UMW Bistro                                   Vegetarian Food Guidelines
                                                 Beans, Nuts, Seeds, Eggs, Meat Substitutes: 2-3 servings daily
Woodard Campus Center offers:                    Vegetables: 2 -5 servings daily
The Eagle’s Nest                                 Fruits: 2 - 4 servings daily
                                                 Bread/Rice/Cereal/Pasta (whole grains): 6 - 11 servings
See www.umwdining.com for menus                  Fats/Oils/Sweets: Use sparingly
and hours                                        Milk/Yogurt/Cheese: 2-3 servings daily

Customize your own food and                      Vegan/non-dairy food sources rich in calcium include:
exercise plan!                                    poppy seeds
Choose a variety of foods. Eat plenty of grain    sesame seeds
products, vegetables, and fruits. Choose          tofu
foods low in saturated fat and cholesterol.       fortified soy milk
Eat sugars, salt, and sodium in moderation.       almonds
                                                  soy beans
Calorie guidelines for adults and teens.          figs
2,200 calories per day is satisfying for most     white beans, such as navy or great northern
teenage girls, active women, and many             spinach
sedentary men. 2,800 calories is about right      brazil nuts
for teenage boys, many active men, and            chickpeas
some very active women.                           kale
                                                  broccoli
The USDA Food Guide Pyramid                       spring greens
www.mypyramid.gov                                 white cabbage
                                                  rice or oat drinks fortified with calcium

                                                 If eating is a concern, there’s help available. For some
                                                 people, meals are easy: Find something you like and chow
                                                 down. But for others, even something as “simple” as eating
                                                 can sometimes be troublesome.

                                                 If you are bothered by any of the following, consider
                                                 consulting the Health Center and/or CAPS:
                                                 • Chronic indigestion, heartburn
                                                            • GI upset, pain, and bloating, especially associated
                                                                with eating
                                                                 • Excessive concerns about weight and body
                                                                 image
                                                               • Excessive dietary restrictions
                                                             • Vomiting or using laxatives to lose or control
                                                           weight




                                                                                                                    9
         STAY HEALTHY
         Colds, flu, and sore throats; bumps, bruises, and injuries – you may not be able to avoid them completely, but
         there is a lot you can do to stay healthy at college.
     S
         • Make sure the Health Center has your full, accurate health history. This is important if you need medical help quickly.
     T   • Bring a copy of your health insurance card to college, and carry it with you.
     A   • Know what medications you are allergic to.
         • Know how to care for yourself when you have a minor illness or injury:
     Y
               • Rest and drink plenty of fluids.
               • Use non-prescription medications appropriately. Read the labels carefully and use them for their
     H           intended purposes.
               • Never use “leftover” meds or someone else’s prescription!
     E         • Don’t treat yourself for symptoms you don’t have.
     A         • Use aspirin or acetaminophen for aches, pains, and to reduce fever from colds or viruses.
     L         • Wash small cuts thoroughly and cover with a clean bandage.
               • Use the Self-Care Center.
     T
     H   Know when to seek medical attention and do so promptly! Don’t wait for symptoms to “just go away.”
     Y   See a doctor if you have:

         • A fever over 101° F
         • A wound or injury with signs of infection (redness, swelling, pus, etc.)
         • White spots and soreness or extreme redness of the throat
         • Trouble breathing
         • A cut/puncture wound, if it has been more than 10 years since your last tetanus shot
         • Bloody/discolored nasal discharge or mucus
         • A severe headache
         • Bloody/discolored nasal discharge or mucus
         • A severe headache
         • A productive cough with discolored mucus
         • An eye or ear injury




10
UMW HEALTH CENTER                                     PREVENTIVE HEALTH CARE TIPS
Mercer Hall, first floor                              Men should regularly perform a testicular self-exam.
654-1040                                              Testicular cancer is one of the most common forms
www.umw.edu/cas/healthcenter                          of cancer in men ages 15 to 34 and is one of the
Monday-Friday, 8:30 a.m. - 5 p.m.                     most easily cured cancers, if detected early. Stop in
                                                      the Health Center for a brochure on how to do this
The Health Center offers:                             simple, quick, and often life-saving exam.
Unlimited visits for residential students, or for
                                                      Women should perform regular breast self-exams.
commuters who pay the Health Center fee.
                                                      The Health Center has instructions on how to do this
                                                      exam. It is easy to do and may save your life.
Walk-in appointments with nurses, daily.
                                                      Regular hand-washing will reduce the spread of
Office visits with physician or nurse                 germs, colds, and other viruses – really important
practitioner; BY APPOINTMENT ONLY.                    when sharing living space!
Birth-control clinic, semi-weekly, by appoint-        Get a flu shot annually.
ment – One fee covers exam, pap, counseling,
and three-month supply of oral contraceptives.        UMW requires students to be immunized against
FEES ARE NOT BILLED HOME. Condoms are                 meningitis and hepatitis B, or to sign a waiver.
distributed free.
                                                      Eat healthy foods, get moderate exercise, and get
Referrals to specialists.
                                                      adequate sleep to support your resistance to minor
Lab work/x-ray referrals.                             illnesses.

Allergy shots for a small extra fee – can be billed   Better Sleep Tips
home.
                                                      Get 7 to 9 hours sleep every night.
First Aid.                                            Don’t do all-nighters – plan ahead.
Pregnancy Tests.                                      Try to go to sleep and get up at about the same time
                                                      each day. This helps your circadian rhythm.
Also available:
                                                      Don’t study in bed. You want to associate your bed
The Self-care Center offers:                          with sleep, not stress.
Free non-prescription medicines for colds,
coughs, congestion, etc. Also available after         Minimize caffeine intake.
business hours, on the second floor of the            Establish a soothing routine before you go to sleep,
Campus Center                                         and avoid hot showers, exercise, bright lights, or
                                                      anything that is stimulating.
Health info brochures.
                                                      Make your sleep environment comfortable – dark,
Health-Link (540) 741-1000                            quiet, and cool.
After hours (24/7) telephone consultation with
                                                      Use a fan or other “white noise” device to muffle sounds.
triage nurses. Free.
                                                      Or try soft earplugs.
STD Testing Tests for Chlamydia and                   Avoid alcohol prior to sleep – it can cause sleep
gonorrhea are available at no charge.                 disruption later in the night.
Anonymous testing and treatment for all STDs
available free at the Fredericksburg City Health      If you are having trouble falling asleep, staying
Department.                                           asleep, waking up too early, or waking frequently,
                                                      consult the Health Center.


                                                                                                                  11
     WHERE TO EXERCISE,                            And more – check these websites for info:
                                                   Campus Recreation: www.umw.edu/recreation/
     WHAT TO DO                                    Office of Student Activities and Community Services:
     Where to get moving                           www.umw.edu/cas/osacs/
     Goolrick Hall 654-1901
     Hours: Mon. - Thurs.: 7:30 a.m. - 10 p.m.     Maybe you just want to take a run?
            Fri.:          7:30 a.m. - 9:30 p.m.   Make sure you follow some safety precautions:
            Sat.:          10 a.m. - 6 p.m.        • Dress appropriately for the weather – and dress in layers.
            Sun.:          Noon - 10 p.m.          • Tell someone where you’re going and when you’ll be back.
                                                   • Run with a companion – it’s safer and more fun.
     Goolrick contains:                            • Carry ID, cash, and a phone.
     Main gym                                      • Warm up and stretch before running – stretch again when
     Auxiliary gym                                   you stop.
     Racquetball court                             • Gradually increase your time or distance – don’t overdo it
     Weight room                                     too soon.
     Cardio room                                   • Stay hydrated.
     Swimming pool:                                • Use sunscreen.
       Lap Swim                                    • Wear sunglasses or a visor to protect your eyes.
            Mon./Wed./Fri., 7:45 - 9 a.m.          • Vary your route from day to day.
            Mon. - Fri., Noon - 1 p.m.             • In hot weather, run in the early morning or in the evening –
       Open Swim                                     avoid running at midday or at night.
            Mon. - Thurs., 8 - 9:45 p.m.           • Wear reflective tape or clothing if you run at dawn or dusk.
            Fri., 7 - 9 p.m.                       • Don’t run outside on days with poor air quality.
            Sat., Noon - 2 p.m.
            Sun., 1- 3 p.m.; 7 - 9 p.m.            Where can I run?
                                                   The Battleground complex – the gravel path around the track
     Student Activities         654-1061           area has a soft surface and is 0.75 miles long. College
     Campus Recreation          654-1126           Avenue is about 0.8 miles from Route 1 to William Street.

     Sports Clubs and Activities
     Cheerleading                                  FITNESS CENTER
     Intramural Volleyball                         The Fitness Center 654-1732
     Cycling                                       www.umw.edu/fitness_center
     Intramural Basketball                         You must show a valid UMW ID to enter.
     Tennis Ladder                                 Hours:
     Flag Football                                 Mon. - Fri., 7 a.m. - 9:30 p.m.
     Equestrian Club                               Sat.,        10 a.m. - 6 p.m.
     Golf                                          Sun.,        Noon - 8 p.m.
     Fencing Club
     Intramural Softball                           The Center offers:
     Ice Hockey Club                               Cardio machines, Free weights,
     Men’s Rugby                                   Fitness stations, and more!
     Ultimate Frisbee
     Bench Press Tourney                           Wellness Resource Center (in the Fitness Center) offers:
     Martial Arts Club                                 Instructional and educational DVDs
     Group Exercise Classes                            TV/DVD player
     Synchronized                                      Periodicals on health, wellness, fitness
     swimming                                          Free brochures on health and wellness
     Aerobics, kickboxing, etc.                        Diabetes education information
     Women’s Rugby
     Intramural Soccer
     Women’s Ultimate Frisbee


12
“The COW” (our computer-on- wheels), check         CAPS
out wellness websites!                             Counseling and Psychological Services – CAPS
Personal fitness assessments
Personal fitness work-out plans                    The staff of CAPS can help you develop a more
Nutritional information                            positive and realistic attitude and build your
Health and Wellness Awareness Month                confidence!
Wellness Peer Education classes
                                                   CAPS 654-1053
                                                   Mercer Hall, third floor
WAYS TO RELAX                                      Mon. - Fri., 8 a.m. - 5 p.m.
Quick ways to relax
• Listen to soothing music.                        Offers:
• Take a warm (not hot)                            Brief individual counseling
  shower.                                          Group therapy
• Have some herbal tea.                            Consultation
• Practice breathing exercises.                    Crisis intervention
• Download free relaxation exercises from the      Referrals
  CAPS website, such as this one:                  Educational programs
  Sit or lie down in a comfortable position;       Free, anonymous on-line screening for depression,
  slowly inhale through your nose and              mood disorders, anxiety disorders, alcohol and
  breathe deeply in your abdomen. Don’t use        ubstance abuse, eating disorders:
  shallow “chest breathing.” Pause, then
  exhale slowly to the count of four. As you       Check out our website for lots of links and mental
  inhale, visualize or say to yourself, “I am      health resources
  inhaling relaxation.” As you exhale, visualize   www.umw.edu/cas/psychservices
  and or say to yourself, “I am exhaling tension
  and stress.” Pause and repeat; practice for 10   Remember, sometimes it’s not just stress.
  minutes once or twice each day.                  Signs you may need professional help or guidance:
• Meditate or do yoga exercises.                   • Feeling so sad or worried that it’s hard to function,
• Take a walk outside; get into nature.            • Having thoughts about harming or killing yourself ,
• Journal about all the positive things            • Deliberately injuring yourself through cutting,
  in your life.                                      burning, etc,
• Take time for an activity you love that has      • Feeling hopeless or overwhelmed,
  nothing to do with your studies.                 • Losing interest in activities and friends that you used
 Think healthy                                       to enjoy,
Thoughts are powerful! Did you ever “think         • Changes in sleep patterns or appetite,
yourself” into a sad, angry, or anxious mood?      • Chronic low energy and low motivation,
Every one has, so harness that power to lift       • Ongoing feelings of restlessness or agitation,
your mood and de-stress. How? Think of             • Significant mood swings,
situations in a new context, like:                 • Having thoughts about harming others,
                                                   • Using alcohol or drugs to change your moods,
Could that friend who ignored you be preoc-        • Having difficulty managing anger or irritability,
cupied and having a bad day? And not be            • Memory and/or concentration problems,
mad at you?                                        • Feeling anxious in classroom and/or social situations,
                                                   • Chronic unhappiness or dissatisfaction with one’s self.
That “D” you got – are you really unfit for
college work or could it be that you need to
study more or differently? And is it really go-
ing to ruin our future – no!
Is it really true that “everyone else” is
_________?
Almost nothing is “all or nothing”!


                                                                                                               13
     MENTAL HEALTH RESOURCES IN THE ’BURG
     Rappahannock Area Community Services Board
     540/371-6875
     600 Jackson St.
     RACSB is a community mental health center providing a full range of mental health services, including
     emergency services, therapy, psychiatric care, and case management. Fees are on a sliding-scale.

     Snowden at Fredericksburg
     540/741-3900
     Sam Perry Boulevard
     SAF is a separate psychiatric hospital on the grounds of Mary Washington Hospital. It’s on the FRED bus line
     and within walking distance of the UMW Fredericksburg campus.
             Offers free, 24 hour assessment
             Provides inpatient care and intensive outpatient care for adults
             Has evening outpatient intensive programs for substance abuse issues
             Hosts free support groups for depression, bipolar illness, and anxiety disorders

     Rappahannock Council Against Sexual Assault – RCASA
             24-hour crisis response by volunteers
             Support groups for survivors
             Educational programs
             Advocacy

     Fredericksburg Counseling Services, Inc.
     540/373-2320
     305 Hanson Ave., Suite 140

     Offers mental health counseling for those without insurance and who meet income guidelines.

     Depression and Bipolar Disorder Support Group
            Call the Mental Health Association at 540/371-2704
            Mental Health Association
            2217 Princess Anne St .

     If you have been in therapy and/or are taking psychotropic medication
     • Talk with your clinician(s) about your treatment needs while at college.
     • Have a plan for monitoring and refilling any psychotropic medicines you may be taking.
     • Remember that the transition to college can be stressful, and stress can make symptoms worse. Know
       your triggers!
     • Develop a coping plan. Anticipate stressors and make a list of resources and strategies that help before a
       crisis hits.
     • Make sure that the Health Center knows your mental health history and what medicines you are taking.
       You may forget if you’re sick, and you don’t want drug interactions.

     If you need longer-term therapy or other services that are beyond the scope of CAPS services, the CAPS
     staff can consult with you, your family, and/or your clinicians at home to help you locate appropriate
     resources in the Fredericksburg area. Some people with psychological disorders may benefit from academic
     accommodations. Consult your clinicians and UMW Disability Services (654-1010) to determine eligibility
     and learn documentation requirements.


14
                                          STAYING SAFE
                                          Use good personal safety habits                                         S
                                          • Carry your cell phone and ID.                                         T
                                          • Walk with a companion or, at night, request and use a campus
                                            escort, available by calling University Police at 654-1025.
                                                                                                                  A
                                          • Know the location of the blue-light emergency phones on campus.       Y
                                          • Be aware of your surroundings.
                                          • If you leave campus, tell someone where you’re going and
                                            when you’ll return.
                                                                                                                  S
                                          • Lock your room, your car (next year!), and be careful with your       A
                                            valuables. UMW has an Honor Code but we also have visitors.           F
                                          • Never leave an exterior residence-hall door propped open for
                                            any reason.                                                           E
                                          • Alcohol and personal safety don’t mix well! An intoxicated
                                            student cannot think as clearly, react as quickly, communicate
                                            as effectively, or make decisions as easily as when (s)he is sober.
                                            Think before you drink.
                                          • When on campus, contact the University Police at extension 777
                                            in an emergency. Off campus, dial 911, or 540-654-1025.
                                          • Check out the University Police website for more safety
                                            information: www.umw.edu/police.                                      S
                                                                                                                  T
                                                                                                                  A
STAY SANE AND BEAT STRESS                                                                                         Y
Stress is the number one complaint of college students. You may feel overwhelmed with all you have to             S
do, all you want to do, and all everyone else expects you to do! You CAN beat stress before it beats you.
                                                                                                                  A
Many of the strategies already discussed in this booklet will help you beat stress, such as getting               N
exercise, getting enough sleep, eating well, and getting organized. For these tips, see:                          E
         Time management, p. 6.
         Other ways to make the most of college…, p. 5
         Quick ways to relax, on p. 13                                                                            A
Also:                                                                                                             N
Say NO to extra responsibilities.                                                                                 D
Learn and use appropriate assertion skills. It’s OK to say no to some requests and obligations without
feeling guilty. If you need help, call CAPS for an appointment.
                                                                                                                  B
Limit caffeine intake.                                                                                            E
Slow down and tune into your own thoughts, desires, dreams, and feelings.
                                                                                                                  A
Your parents and friends have advice and good ideas, but you are not them. Don’t be afraid to step                T
outside the box and try something new. If you’ve always been known as “the good student,”“the athlete,”
“the artist,”“the geek,” etc., who else can you be? College is a great time to explore new territory inside
                                                                                                                  S
yourself too. Don’t be afraid to use all the resources that UMW has to offer to help you learn and develop
personally, socially, and emotionally, as well as academically.                                                   T
                                                                                                                  R
Don’t strive for perfection.                                                                                      E
Allow for mistakes and so-called failures. Perfectionism will ruin an otherwise good day, week, or
semester and will ultimately limit you. Think of all you’ll never do or try if you have to be perfect (or
                                                                                                                  S
get all As, metaphorically speaking). You are not defined by your GPA or what’s on your resume.                   S

                                                                                                                      15
     BEATING TEST ANXIETY
     Quizzes, midterms, finals, and lab tests – no matter what you call them, they add up to exams.
     Here are some tips for coping:

     Start with good study habits.
     See the section “Time Management,” p. 6, for ways to keep up with academic work.

     Use effective test preparation strategies.
     • Start preparing well before the test and use shorter, more frequent study sessions as suggested in the
       “Time Management” section of this booklet, p. 6.
     • Study with a partner or in a small group.
     • Prepare and deliver a “mini-lecture” on exam topics, just as if you were going to teach the class. Have your
       partner ask questions, then reverse roles, or do this on your own.
     • Make up and answer sample test questions of the type your professor will use, true/false, essay, etc. Or do
       this with a partner and trade.
     • Study the night before – this should be a review session. You shouldn’t be learning material for the
       first time.
     • Prepare any materials you’ll need for the test the night before. Avoid rushing around the morning of the
       exam trying to find a pen or blue books.
     • Get a good night’s sleep and eat breakfast before taking the exam.

     On exam day
     • Get to class a few minutes early but avoid participating in others’ nervous chatter.
     • Read your exam through before starting to answer questions. This allows you to budget your time
       effectively and answer easy questions first.
     • Make sure your answers are neat and legible.
     • If you feel anxious, stop, close your eyes, and breathe deeply and slowly for a few moments.
     • Adjust your attitude. Focus on what you DO know and try to present it well.




     DRINK AND BE MERRY?
     Well, no, not really. The folks who make TV shows and movies present drinking as part of that elusive
     “great college experience” you keep hearing about. But if you talk with real UMW students, you’ll get a
     different picture.

     Here’s what our students say:
     • Twenty percent of UMW students never drink.
     • When students who do drink were asked about their last drinking experience, about 60
       percent of men and about 68 percent of women did NOT binge drink.
     • Three out of four students who do drink keep track of how many drinks they’ve had.
     • Three out of four students who do drink eat before they drink and while they are drinking.

     Everyone needs to make his/her own decision about using alcohol. It’s worth some serious time and
     thought – here are some reasons why:
     • It’s illegal for anyone younger than 21 to drink alcohol. UMW observes the state law, and there ARE
       penalties if you’re found drinking, intoxicated, or even in possession of alcohol when not drinking.
     • If you’re found guilty of an alcohol violation, it becomes part of your educational record.
     • Your parents will be notified after the first or second violation, in addition to any other
       sanctions you receive.


16
IF A FRIEND OR ROOMMATE                                     ALCOHOL POISONING IS A
IS DRUNK                                                    MEDICAL EMERGENCY!
If you are on campus, call 777, or 540-654-1025             • Alcohol is a central-nervous-system depressant
immediately and notify a Residence Life staff                 and slows one’s vital functions, including heart
member. (Off campus call 911.)                                and respiration rate. It also lowers blood
                                                              pressure. Too much alcohol can lead to
Tell the Residence Life staff member if the person:           unconsciousness and to death.
• Has passed out,                                           • The amount of alcohol it takes to make someone
• Is breathing abnormally,                                    unconscious is very close to a fatal dose.
• Is injured, or,                                           • Even those who survive an episode of alcohol
• Is in danger of harming him/herself or                      poisoning may suffer permanent brain damage
someone else.                                               • There is no set amount of alcohol that causes
                                                              alcohol poisoning. It normally is associated with
After calling 777 or 540-654-1025:                            consuming large amounts of alcohol, but it
• If the person is conscious and vomiting, try to get         varies greatly from person to person.
  him/her to sit up.                                        • Alcohol poisoning may occur from drinking any
• If the person has passed out, put him/her in the            kind of alcohol, not just liquor. Drinking large
  fetal position (lying on side, curled up).                  amounts of beer or wine also may lead to
• Don’t try to sober someone up with showers,                 alcohol poisoning.
  coffee, exercise, or similar alleged remedies.
• Don’t let the person wander off. (S)he could get          Symptoms of Alcohol Poisoning
  hurt or hurt someone else.                                (This list is not all-inclusive.)
• Don’t let the person “just sleep it off.” YOU can’t       • Unconsciousness or semi-consciousness
  medically evaluate his/her status, but EMTs can.          • Slowed breathing, including lapses of eight
  They can get to the campus in minutes.                      seconds between breaths
• Don’t let the person eat. This can increase the risk of   • Cold, clammy, pale, or bluish skin
  choking and vomiting.                                     • A strong odor of alcohol, usually, but not always
• Don’t clean up any vomit. Ask a Residence Life staff
  member what to do.                                        Intoxication with vomiting can also be extremely
• If (s)he is hungover, don’t administer                    dangerous. The person may choke on his/her
  acetaminophen (e.g., Tylenol).                            vomit and/or breathe vomit into the lungs and/or
Remember, it’s far better to risk a friend being            airways.
angry with you for asking an RA for help than to
have that friend choke on vomit, be sexually                Substance Abuse and Mental Health Services
assaulted, or die from alcohol poisoning.                   Administration’s National Clearinghouse for
                                                            Alcohol and Drug Information
                                                            800/729-6686
                                                            ncadi.samhsa.gov




                                                                                                                  17
         Drinking
         Even if you don’t get caught, there are lots of reasons not to drink or get drunk:
         • Binge drinking can be dangerous – it’s associated with alcohol poisoning, increased risk of accidents and
           injuries, and increased risk for sexual assault.
         • Approximately 1,400 college students die every year in alcohol-related incidents. Every one of them
           probably thought it would never happen to them.
         • Drinking doesn’t make you cool – it can however make you vomit on yourself and others; unable to
           remember where you went, what you did, and with whom; unable to communicate; clumsy; and less
           able to exercise good judgment.
         • Drinking can be dangerous if you’re taking medications that discourage concurrent alcohol use,
           including certain non-prescription medications. Ask your doctor.
         • Drinking can be dangerous if you have a family history of alcoholism or alcohol and/or substance abuse.
         • Drinking can make you feel worse if you are feeling anxious, sad, angry, or depressed.

         If you do decide to drink at any time, consider:
         • Limiting your consumption – for example, no more than three drinks over three hours.
         • Eating something. Also, consider alternating alcoholic and non-alcoholic drinks.
         • Opening your own drinks, and avoiding “punches” or drinks given to you in an open cup. You don’t
           know what someone might have put in them.
         • Using the “buddy system.”
         • Leaving drinking games to high schoolers.


         UMW ALCOHOL AND DRUG POLICIES
         • UMW has a “zero-tolerance” policy for drug use: If you’re found responsible for a drug violation, you will
          be expelled.
         • If you’re younger than 21, you may not consume or possess alcohol in your room, on your person, in your
           car, anywhere.
         • You may not display alcohol in public or in common areas.
         • You may not drink alcohol with the door to your room open.
         • “Beer bongs” and similar paraphernalia are prohibited.
         • You may not host underage drinking in your room, even if you are 21.
         • You may not purchase alcohol for underage students or supply it to them in any way, even if you are 21.
         • You may not bring alcohol into a “dry” room, even if you are 21. All first-year residence halls are “dry.” This
           means that students 21 or older may not possess or use alcohol in them.
         • Intoxication, whether defined behaviorally or by blood alcohol content, is prohibited.
     U   • Possession or use of a fake or altered ID of any sort may be considered an Honor Code violation and be
           referred to the Honor Council.
     A                     — Material on alcohol and drug policies used with permission of Ray
                           Tuttle, Ph.D., Director of Office of Judicial Affairs and Community Responsibility
     N
     D
         COPING WITH ROOMMATES
     O
     T   How to Live with a Roommate
     H   Remember, you’re not in Kansas anymore – you won’t always have the room to yourself, and Mom isn’t
     E   here to clean the bathroom. Seriously, it’s about how both (or all) of you will balance each other’s needs
     R   and wants – NOT just about how your roommate can accommodate you!
     S   Everyone has rights and responsibilities. Just because your roomie is neater than you doesn’t mean (s)he
         should always be stuck cleaning the room or emptying the trash. Even if you don’t care if it’s a sty,
         everyone needs to pitch in to keep the space livable.
18
Speak up! Don’t make the mistake of hoping problems or issues will go away – they won’t. Avoiding a discussion
won’t solve anything.

When you do discuss issues, have a plan – think about what you want to say and how you want to say it.
Don’t wait until you’re furious; anger never makes it easier for the other person to hear your concerns.

        • Have your discussion in person, in private, and at a good time for everyone involved.
          DON’T try to do this by IM or in a note!
        • Describe the problem – don’t label the person.
        • Use “I” statements – not “you” statements.
        • State what you’d like to see happen.
        • Ask for your roomie’s input or suggestions.

E.g.: “I noticed that the trash hasn’t been emptied for a week – that old pizza box is really stinky – and the bathroom
is getting kind of gross, too. Is there a way that both of us can keep this place cleaner? Do you have any ideas?
I think _________ might work”

NOT:
“You are such a slob – you never help to keep this place clean and I’m so sick of doing your half of the work.
Your side of the room is truly disgusting – are those dirty socks I smell??”

It’s your room, too, but common courtesy and respect will go a long way.

The Student Handbook has more information on community standards and the roommates’“bill of rights.”

For example:
• Don’t use your roommate’s stuff without asking.
• Don’t assume that because it’s OK to use his/her computer, it’s OK to use his/her clothes, shampoo, cell phone, etc.
• Turn down the music or TV or use headphones if the other person is trying to study.
• If your hours of sleep/study don’t mesh, figure out what you both can do to help. It’s not that hard to be on the
  computer or read (quietly), or get up and dressed (quietly), or to talk on your phone somewhere else, when the
  other person is trying to sleep.
• If you use an alarm, let it wake you up and then turn it off! Wars have been fought over less than someone hitting
  the snooze button 15 times!
• Remember that roommates don’t have to
  be best friends. If you are good friends,
  don’t forget to develop other relationships,
  too!
• Consider working out a system where
  you can both get some “alone time” in the
  room – students often miss having space
  to themselves, even just for a while.
• Clean up after yourself; it only takes a
  second. Who wants to see someone else’s
  hair in the sink? Or undies on the floor?
• Replace the empty toilet paper roll –
  again, it only takes a second!
• Respect each other’s lifestyle choices and
  beliefs – respect doesn’t mean you have
  to agree.




                                                                                                                          19
     CONNECTING WITH OTHERS
     Residence Life and Housing
     654-1058
     Marye House

     Your source for all things residential: roommate issues, crisis intervention, concerns about others, rules,
     regulations, a friendly ear, fun.

     Office of Student Activities and Community Services – OSACS
     654-1061
     Seacobeck Hall

     Get connected! Join the campus community – run for office; volunteer; contribute ideas, skills, and
     enthusiasm to a student organization; develop as a leader.

     Office of Student Life
     654-1200
     Marye House

     Multicultural Student Affairs
     654-1044
     Tan Lounge - Woodard Campus Center

     Celebrate diversity! Expand your awareness of other cultures, join student organizations, help with
     programming.

     COMPASS Peer Mediators
     654-1660
     Marye House

     Need a mediator? Want to become one? Contact COMPASS for help with student-to-student
     communications, mediation services and ethics programming and activities




20
MY NOTES:




            21
     MY NOTES:




22
         Division of Student Affairs
        U.MaxWell is a publication of
Counseling and Psychological Services (CAPS)

           1301 College Avenue
       Fredericksburg, VA 22401-5300

           540/654-1053
     www.umw.edu/cas/psychservices

				
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