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The Wellness Project

» Events

Upcoming Events

Fall Out of Stress Flyer

Feeling stressed this fall? Join us for three events to help you gain stress management skills to Fall Out of Stress. 

Inside Out
October 23
6 p.m. - 8:30 p.m.
Student Union Stage
Screening of Disney's Inside Out with Active Minds.

Write It Out
October 24
11 a.m. - 2p.m.
Student Union
Make your own journal that can help you manage stress.

Work It Out
October 25
6 p.m. - 8 p.m.
Student Union Stage Lounge
Short and sweet yoga sessions with Yoga Bar and kickboxing sessions!

 Keep up with us and upcoming events by following us on social media at @cuwellnessproject! View previous events and educational campaigns below. 

Previous Events

+ - Spring 2018 D.R.E.S.S. Well, Test Well

We hope you enjoyed our finals study space on Sunday, May 13th from 1pm - 7pm in AF 209 A-C. We had free food, scantrons, greenbooks, and other giveaways to ensure you succeeded on your finals! 


+ - Poolside Bash

Thanks for helping us BRING BACK THE 90’S at our Poolside Bash on Friday, April 27 from 11 am - 1 pm at the Masson Family Beach Club Pool (the pool in Residence Life). We hope we tested your knowledge of alcohol and learned how drinking affects your vision! 

poolside bash ad

+ - PROs of CONflict

Thank you for joining us for a TED talk style discussion as respected members of the Chapman community shared their experiences with conflict resolution. We hope you learned about conflict management techniques such as de-escalation, communication, empathy, building trust, and how to overcome conflicts related to diversity. 

If you missed it, check out our videos page to watch each presentation!

+ - Wellness Meet & Greet

Our meet and greet event was an opportunity for the campus to engage with our peer educators through wellness related activities and snacks!

 

   

+ - Fall 2017 D.R.E.S.S. Well, Test Well

The "D.R.E.S.S. Well, Test Well" event encouraged healthier choices during finals week related to De-Stressing, Reducing negative behaviors, Eating, Studying and Sleeping. This event provided students with fun activities, giveaways, snacks and a quiet place to study for finals!

 

  

+ - Wellness Fest

text that reads 'wellness fest thursday october 5th'Our first Wellness Fest united various departments to promote health and wellness among students on a range of topics such as improving physical and mental health, enhancing sleep and self-awareness, encouraging healthy relationships and reducing stress and unhealthy alcohol and other drug use. Participating departments included Public Safety, Fitness and Recreation, the Center for Global Education, Greek Life, Residence Life, Student Health Center and the Interfaith Center

Educational Campaigns

+ - Fall Out of Stress

The Horrors of College series showcased common stressors and action oriented tips to help you conquer fears associated with those stressors.

Feeling Homesick?

When you are feeling homesick, try surrounding yourself with things that remind you of home, like your favorite pillow of a picture of your family.

tip for feeling homesick 

Being Too Hard on Yourself?

Facing challenges or self-doubt is normal. To overcome this use your inner voice in a positive or motivational way. This will lead to more confidence and success.

tip for negative self talk

Stressed About Homework?

Set aside time to work on your assignments. Be realistic and consider how much time it will take to complete your work, then schedule the rest of your day around your studying.

tip for homework stress

Too Many Expectations?

Feeling overwhelmed with everything expected of you? Don't be afraid to say "no" and put yourself first once in a while.

tip for managing expectations

Stressed at Work?

Take a moment to think back to what you've already accomplished because it will give you the motivation to keep going!

tip for work stress

Financial Struggles

It's important to keep track of your spending while in college. Try to write down all of you expenses and keep a detailed log of how much you spend and what you spend your money on. Needs vs. Wants.

tip for financial stress

Too Much On Your Plate?

Learn to say no! Identify your responsibilities and what you should prioritize first. It's okay to say "no!" if you cannot fit something in your schedule.

tip for overinvolvement

Don't Have Time for Self-Care?

Find little moments throughout the day to check in with yourself. It can be as simple as taking a deep breath or giving youself a couple munutes at the end of the day to reflect.

tip for lack of self care

Need Better Time Management Skills?

Time management can give us a sense of control. A great way to organize your time is to write everything you need to accomplish down, then prioritize these tasks by making a schedule.

tip for time management

Have to Make Big Decisions?

Take a piece of paper and write a list of all your choices. One by one, eliminate your options. Making the decision - any decision - will reduce your anxiety and let you move forward.

tip for making big decisions

+ - Spring 2018 D.R.E.S.S. Well, Test Well

Our poster campaign highlighted where to seek assistance if you Detect you need help, how to Recover and stay healthy during finals, what it means to Exhale when you're feeling stressed, the importance of Snack-ing to maintain your energy as you study, and tips and on how to Strengthen your study skills.

Detect...when you need help if you're feeling overwhelmed.

A few on-campus resources...

  • Center for Career and Professional Development
  • Student Psychological Counseling Services
  • Academic Advising
  • Student Health Center
  • Disability Services
  • Tutoring Center

Recover...by making sure you get plenty of rest.

Sleep restored energy, fights illnesses, and helps strengthen your reasoning. You need 6-10 hours of sleep a night.

Recover...when sick, drink a lot of water.

Fluids prevent dehydration as well as think mucus in your throat. Avoid alcoholic or caffeinated drinks since they lead to dehydration.

Exhale...and practive mindfulness.

by focusing your awareness on the present moment, and calmly acknowledging and accepting feelings, thoughts, and bodily sensations.

Mindfulness research indicates:

  • positive changes in brain structure in areas controlling learning and memory
  • improved attention after just 6 weeks
  • decreased test anxiety, stress, and depression symptoms

Exhale...and get some fresh air!

Fresh oxygen affects areas of the brain responsible for feelings of happiness and relaxation.

The smell of lavender can also help relieve insomia, anxiety, and stress. Jasmine, fresh cut grass, roses, rosemary, and peppermint can boost your mood.

Snack...and stock up on all things healthy during your next Trader Joe's run.

Stay away from sugary snacks as they will provide you a quick burst of energy but will most likely cause a crash later. 

Snack...on some fruits and veggies.

It is scientifically shown that your taste buds adjust to the flavor of healthier food options, making alternative unhealthy options less appealing. Make the choice to add nutritional foods to your diet.

Strengthen...your study skills in order to ace that exam.

Make yourself a comprehensive practice test that will mimic the style of the exam. Gather up worksheets, study guides, old tests, and other materials that you have received in class throughout the semester.

Strengthen...your study habits.

Study in 40-50 minute increments with 10 minute breaks. This has been shown to increase retention and memory.

+ - Closer Look: Alcohol & Xanax

Take a Closer Look at the impact of Alcohol and Xanax abuse.

When Xanax is taken with alcohol, the effects can include nausea, fainting, vertigo, and slowed pulse or breathing. The two drugs together can result in a complete shutdown of several vital functions. 

alcohol and xanax fact 1

Emergency room visits due to the recreational abuse of Xanax more than doubled from approximately 57,000 in 2005 to 124,000 in 2010. 

alcohol and xanax fact 2

Drinking large quantities of alcohol while taking Xanax causes the liver to eliminate Xanax from the body more slowly. This can lead to confusion and lethargy from a buildup of Xanax in the body.

alcohol and xanax

Xanax is classified as a Schedule IV controlled substance. Possessing it - even one pill - without a prescription is illegal. In California, this can lead to a misdemeanor and imprisonment.

alcohol and xanax

About 20% of college students meet the standard for an alcohol use disorder, meaning they often end up drinking more than intended and/or have a hard time cutting back on their drinking.

alcohol and xanax fact 5

Binge drinking is defined as having 4 or 5 alcoholic drinks (for women or men respectively) in about 2 hours. Heavy alcohol use is binge drinking on 5 or more days in the past month.

alcohol and xanax fact 6

Women are at a lower risk of developing an alcohol use disorder if they drink no more than 3 drinks on any single day and no more than 7 drinks in a week.

alcohol and xanax fact 7

Men are at a lower risk of developing an alcohol use disorder if they drink no more than 4 drinks on any single day and no more than 14 drinks in a week.

alcohol and xanax

Tylenol should not be taken to treat a hangover because it can dangerously interact with alcohol and its byproducts and damage the liver. Aspirin or ibuprofen can be taken as a safer alternative.

alcohol and xanax fact 9

A person abusing Xanax is very likely to feel withdrawal symptoms if they abruptly try to stop taking it. The symptoms might include nausea, anxiety, sweating, tremors, or shaking.

alcohol and xanax fact 10

+ - Focus on Your Wellness

Our poster campaign around campus promoted the various aspects of wellness and what it means to be intellectually, socially, emotionally, environmentally, spiritually, physically, and occupationally well!

Emotional Wellness
I am resilient and can bounce back after a disappointment or problem.

Emotional Wellness Description 

Environmental Wellness

I contribute to making my campus and environment safer and healthier.
Environmental Wellness Description
Intellectual Wellness
I am interested in new ideas, communities, and the world around me.
Intellectual Wellness Description
Occupational Wellness
I get satisfaction and personal enrichment from the work I do.
Occupational Wellness Description
Physical Wellness
I care for my body by staying active, sleeping well, and considering what I consume.
Physical Wellness Description
Social Wellness
I choose friends and partners who respect my wants, needs, and choices.
Social Wellness Description
Spiritual Wellness
My values are true priorities in my life and are reflected in my actions.
Spiritual Wellness Description

+ - Minding Mental Health

Our Minding Mental Health Poster Campaign aimed to raise awareness of mental health topics such as anxiety, depression, sleep, fighting stigma and how to avoid feeling overwhelmed.
Click on the images below to view and download the full poster.

Fight Stigma Around Mental Health
  1. Use person-first language
  2. See the person, not the condition
  3. Avoid blame
  4. Avoid disrespectful or misused terms
  5. Educate yourself
  6. Offer Support

Click the image below to learn about strategies to fight stigma.

text that reads fight stigma around mental health with woman with hand on face

Feeling Overwhelmed?

  1. Be Kind To Yourself
  2. Write It Down
  3. Break Up Monotony
  4. Reduce Misuse
  5. Reach Out

Click the image below to learn about how to apply these tips.

text that reads 'Feeling overwhelmed?' with man with face in his hands

What is Sleep Hygiene?

Sleep hygiene is a variety of practices and habits necessary to have good nighttime sleep and full daytime alertness.

  • limit daytime naps to 30 minutes
  • got to sleep and wake up at the same time every day
  • avoid stimulants 3 to 4 hours before bedtime
  • if you choose to drink, drink in moderation
  • ensure daily exposure to natural light
  • establish a relaxing bedtime routine
  • finish exercizing 2 or more hours before bed
  • steer clear of fatty, fried, citric, or carbonated foods before bedtime

Click the image to learn about consequences of sleep hygeine and more tips.

text that reads 'What is sleep hygiene?' with clock

Are You Getting Enough Sleep?

Sleep restores energy, fights illnesses, and helps strengthen your reasoning. You need 6 - 10 hours of sleep a night. 

Lack of sleep could be to blame if you have a hard time remembering things.

Mental illnesses has many connections. Depression causes fatigue and can lead to too much or too little sleep. Anxiety can cause sleep issues due to persistent racing thoughts.

Click the image for more tips on how to determine if you should see a professional.

text that reads 'Are you getting enough sleep?' with woman laying on pillow with eyes open

Understanding Depression

Look for these signs in yourself and others:

  • loss of interest in normal activities
  • tiredness; tasks take extra effort
  • feelings of sadness, emptiness or hopelessness
  • angry outbursts, irritability or frustration, even over small stuff
  • notable changes in appetite
  • anxiety, agitation or restlessness
  • trouble concentrating, making decisions and remembering things
  • unexplained physical pain
  • feelings of worthlessness or guilt
  • fixating on past failures or blaming oneself for things that aren't the person's responsibility
  • frequent or recurrent thoughts of death or suicide

Click the image below for information on where to seek help if you or a friend are experiencing these signs and symptoms.

text that reads 'Understanding Depression' with person with tears in eyes

Understanding Depression

Coping with depression

  1. get moving: research shows that your fatigue will improve if you get regular exercise
  2. challenge negative thinking: examine irrational, pessimistic attitudes called cognitive distortions and challenge them
  3. minimize sugar and refined carbs: sugary snacks, baked goods, pasta & french fries may lead to a crash in mood and energy

Click the image below for more information of what depression is, what it can feel like, and what to do when you're experiencing similar symptoms without depression.

text that reads 'Understanding Depression' with different facts and topics about it

Stress Vs. Anxiety

Stress is the "pressure" emotion that you can connect with something specific: a deadline, the decline of a relationship, or critical feedback from your profession.

Anxiety is harder to pinpoint, it's a combination of problems that seem to build up. We become less aware of what we are anxious about and the reaction becomes the problem.

Click the image below to learn about statistics and resources to find help.

text that reads 'stress vs. anxiety'

Tips to Reduce Anxiety

  1. Get enough sleep
  2. Keep a thought journal
  3. Work out regularly
  4. Watch your diet

Click the image below to learn more about applying these tips to your own life.

text that reads 'Tips to reduce anxiety'

Mission Statement

The mission of The Wellness Project through the Dean of Students Office is to promote methods to reduce substance abuse within the Chapman community and to foster a campus culture in which students feel empowered to engage in healthy behaviors individually and in their various relationships.