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The Wellness Project

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Upcoming Events

Breaking Points documentary advertisement

Our campaign for this month is called "P.S.: Reality Check" and focuses on the misuse and abuse of prescription stimulants.

We will be screening the documentary "Breaking Points" about high school and college students' experience abusing prescription stimulants and the negative effects this can have on those who are not prescribed the medication. We will also be screening a video made by our own peer educators featuring a few incredible Chapman students.

This event will take place on February 27th from 6pm-7:30pm in the Student Union. Stay and participate for free food and the chance to win some super cool prizes. 

Check out our passive poster campaign down below to see all of our P.S.: Reality Check Posters!

 

 


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

Previous Events

+ - Refresh: Wellness and Fitness Festival

Thank you for participating at Refresh on January 31st from 11:00am to 1:30pm in the Attallah Piazza! Many of you visited all 14 tables and learned about how clubs, organizations, and departments on campus to can help you enter the semester feeling refreshed!

Refresh Festival Logo

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

Thank you for joining us for our third D.R.E.S.S. Well, Test Well finals study event. We had five hours of uninterrupted study space on Saturday, December 8th from 2 p.m. - 7 p.m. in Argyros Forum 206 A, B, & C. We hope you enjoyed our toast bar, hot drinks, study tips, and other freebies like scantrons, stress balls, and starbucks reusable cups. 

Disconnecting to avoid distractions and center yourself.
Reconsidering whether alcohol is worth it during finals.
Energizing by eating well and hydrating.
Strategizing to plan study time and avoid cramming.
Sleeping to get 6-8 hours consistently each night.

Check out our related educational campaign below to learn more about each tip!DRESS acronym DWTW flyer

+ - Spiritual Wellness

Thank you for joining us for three days of spiritual wellness. Our event provided an opportunity to explore what spiritual wellness means to you through our collaborative mural, values boards, and gratitude books to share with those that guided you on your journey.

What are your personal values?

+ - Fall Out of Stress

Thank you for joining us at our screening of Inside Out with Active Minds, at our journal making Write It Out activity, and at Work It Out for kickboxing and yoga with Yoga Bar. We hope these were helpful skills to teach you how to combat stress during exam season.

Fall Out of Stress Flyer

 

+ - Smooth Sailing

Thank you for joining us at our Smooth Sailing event on September 20th in the Masson Family Beach Club Pool. Public Safety helped us learn symptoms of alcohol poisoning and tips to help friends in these situations. We also had trivia, shot pouring activities, drunk goggles, and a bystander intervention display to demostrate harm reduction techniques and some negative impacts of alcohol.

smooth sailing flyer

+ - 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

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.
text that reads 'wellness fest thursday october 5th'

Educational Campaigns

+ - PS: Reality Check

Our educational campaign focused on misuse and abuse of prescription stimulants and the various impacts on academic performance and health. Check out our posters around campus, on social media, and on screens around campus. Click the posters below to view a pdf version!

Fact 1

People who misuse prescription stimulants may experience:

  • headaches
  • malnutrition
  • anger & irratibility
  • high body temperature
  • insomnia
  • high blood pressure
  • irregular heartbeat
  • anxiety & paranoia
  • hallucinations
  • seizures
  • and even death


prescription stimulants fact 1

Fact 2

Long-term, concurrent misuse of alcohol and prescription stimulants like Adderall can lead to:

  • extreme fatigue
  • ulcers
  • heart & liver damange
  • skin disorders
  • depression
  • anxiety
  • convulsions & seizures
  • stroke
  • thoughts of suicide
  • death

prescription stimulants fact 2

Fact 3

The majority of research from 40 studies indicates there are no cognitive improvements in adults without ADHD taking prescription stimulants.

prescription stimulants fact 3

 

Fact 4

Stimulants like Adderall can dull the effects of alcohol, so combining the two often leads to over-drinking. This can result in dangerous behavior or alcohol poisoning.

prescription stimulants fact 4

 

Fact 5

Over a 5-year period, the number of emergency room cases nationwide involving prescription stimulant misuse more than tripled for individuals ages 18-25.

prescription stimulants fact 5

Fact 6

In one study, 65% of students who have prescriptions for ADHD medication felt pressured to give or sell their prescription to peers despite this being illegal.

prescription stimulants fact 6

Fact 7

Chronic misuse of prescription stimulants can cause dependency. Without the drug, misusers can experience withdrawal symptoms such as fatigue, depression and sleep issues.

prescription stimulants fact 7

Fact 8

In a two-year study of 898 undergraduates not diagnosed with ADHD, the students misusing prescription stimulants had no GPA increase or clear advantages compared to their peers.

prescription stimulants fact 8

Fact 9

It is a felony to share, sell, or misuse prescription stimulants such as Adderall or Ritalin, which are Schedule II controlled substances. Doing so can result in prison and fines.

prescription stimulants fact 9

+ - Sleep & Sleep Deprivation

Our campaign focused on various negative effects of sleep deprivation and featured information to improve quality of sleep. Click any of the posters below to view or download a PDF. 

 

Sleep Deprivation leads to low academic performance.

Studies show that skipping sleep to study impairs critical thinking skills and impacts students' retention of material prior to an exam.

Start early and plan out your studying.

academic impact of sleep deprivation 

Sleep Deprivation can harm your body and mind.

Sleep restores energy, fights illnesses, and helps strengthen your reasoning. Without 6-10 hours of sleep a night - consistently - you are at risk for serious physical symptoms.

Prioritize sleep to give you sustained energy and clear thinking.

sleep deprivation impact on body and mind 

Sleep Deprivation may lead to drug abuse.

Self-medicating to stay awake or go to sleep can lead to cycling through stimulants and depressants. This can take a toll on your mental and physical health and can be life threatening.

Avoid stimulants like caffeine and nicotine 3 to 4 hours before bedtime. 

sleep deprivation and relationship with drug abuse

Sleep Deprivation can be a result of or lead to loneliness.

Studies show that sleep deprivation causes students to become more withdrawn increasing their feelings of loneliness. These emotions can then lead to poor sleep creating a cycle of increasing loneliness and lack of sleep.

Try one new thing with a friend to feel refreshed and more joyful.

sleep deprivation and relationship with loneliness 

Sleep Deprivation can negatively impact mental health.

Lack of sleep and mental illness impact each other by enhancing each other's symptoms. Be aware of any signs and symptoms and know where to seek help.

Find more resources at chapman.edu/spcs.

sleep deprivation and relationship with mental health 

Sleep Well by monitoring your diet.

Food that is high in fat and sugar can lead to spikes in your blood sugard and insulin. Spicy foods can lead to indigestion. These types of foods can make it harder to fall asleep if eaten less than 3 hours before bed.

Avoid food high in fat & sugar.

Eat three hours before bed.

Choose healthy snacks.

Sleeping well with a healthy diet 

Sleep Well by creating a better sleep environment.

Creating an ideal sleep environment allows you to get to sleep faster, sleep deeply, and stay asleep. This way you wake up feeling refreshed.

Cool temperature.

Comfortable pillows.

Include 7-10 hours of sleep in your routine.

Sleep well with a healthy sleep environment 

Sleep Well set routines to include 7-10 hours of sleep.

Quality over quantity. Sleep will lead to better performance in your activities rather than sacrificing sleep to do many activities with minimal energy.

Plan your studying.

Organize your schedule.

Avoid overinvolvement.

sleep well with a healthy routine

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

This semester we focused on finals study skills that included Disconnecting, Reconsidering, Energizing, Strategizing, and Sleeping. Check out the posters below to learn what each skill means and why it matters.

 

Disconnect

Research shows that watching TV does not lead to improved mood or motivation after the show is over. In contrast, after playing sports or hobbies, people report improved moods that last longer.

 

disconnect

Reconsider

Drinking when you're anxious or stressed to improve your mood can have the opposite effect. Alcohol can worsen anxiety. You may feel more anxious after alcohol wears off for hours or even a day. reconsider

Energize

Exercise can give you more energy throughout the day and improve your mood. Try to do something active each day of finals to help manage stress and release endorphins that help you get better sleep.

energize

Strategize

Set realistic goals with the time you have to finish all of your tasks. This helps you feel more in control and feel less confused about your priorities. Remember time to eat and sleep! 

strategize

Sleep

Staying up for 24 hours straight impacts your cognition and reaction time to the same level as drinking to a blood-alcohol content that deems you legally drunk in all 50 states. 

 sleep

+ - 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 yourself a couple minutes 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

+ - Smooth Sailing

We shared harm reduction tips to prevent some negative impacts of drinking alcohol on our social media as a complement to our Smooth Sailing interactive event.

 

Safety First

If you or someone else needs medical attention after drinking, call for help! Chapman has policies to reduce or eliminate conduct sanctions in these kinds of situations if it is your first alcohol/drug policy violation requiring medical attention. 

Public Safety: 714-997-6763

alcohol fact 1

Did you know?

Possessing kegs and other common source containers for alcohol as well as items like beer bongs and funnels is against the Student Conduct Code. Read the full policy at chapman.edu/conduct.

alcohol fact 2

Get help!

If a person drank alcohol and has shallow breathing or is breathing fewer than 8 times a minute, it is likely alcohol poisoning. 

Contact 911 or Public Safety (714-997-6763). Their first concern is your safety.

alcohol fact 3

Be Careful Consuming!

Medications do not mix well with alcohol. Even common over-the-counter medications like painkillers or Benadryl when taken around the same time as alcohol can make someone more likely to black out.

alcohol fact 5

Rest up!

Sleep deprivation causes more than just fatigue. It can also make you more susceptible to blackouts if you drink alcohol. Being well rested before you drink will help prevent blackouts from consuming alcohol.

alcohol fact 5

 

+ - 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 practice 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.