Argyros Forum at Chapman University exterior
The Wellness Project

» Events

Upcoming Events

Midterms Study Event

Visit our midterms quiet study space in Argyros Forum 119 on Wednesday, March 18 from 11am - 2pm. We'll have a trail mix bar and cold drinks and giveaways including free greenbooks and scantrons in a quiet study space.

midterms study event flyer

Occupational & Intellectual Wellness Exhibits

The burnout and comparison exhibits created by our peer educators and graphic designers will be on display in the Student Union on Monday, March 16 - Wednesday, March 18 from 11am - 3pm.

Visit our exhibits webpage by clicking the link above to learn more about the exhibit and interact with the visuals by listening to the audio testimonials.


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

2019-2020 Events


Toggle Section

Physical & Emotional Wellness Challenges

Food Challenge

Thank you for stopping by the Student Union on Wednesday, February 19th from 11am - 1pm to learn about the importance of prioritizing healthy eating habits and participate in our week-long Food Challenge. 
food challenge flyer

Refresh Wellness Fair

Refresh Wellness Fair

Thank you for participating at our Refresh Wellness Fair at the Student Union on February 4th from 11:00am - 1:30pm for a chance to win an infuser waterbottle, weighted sleep mask, gratitude journal, weekly planner, budget planner, or a $500 scholarship from Financial Aid! This event will included collaborations with the Career and Professional Development Center, Disability Services, Financial Aid Office, First-Gen Programs, Fish Interfaith Center, Fitness and Recreation Services, Chapman NetZero, P.E.E.R., RLFYE, Student Psychological Counseling Services, the Testing, Tutoring, and Learning Center, UPB, Yoga Bar, and more...

 

Refresh Prize Flyer Refresh Collaborators Flyer

2019 Fall - Wellness Cafe

Wellness Cafe

Thank you for joining us on Saturday, December 7th for our finals study event, The Wellness Cafe in AF 206 from 12 p.m. - 6 p.m. We hope you enjoyed the uninterrupted study time with free food, giveaways, and lots of information on combating exam-related discomfort to help you make the best of the upcoming finals week! 

Wellness Cafe Flyer

Overcome: Your Fall Survival Guide

Overcome: Your Fall Survival Guide

Our Overcome campaign focused on building resilience! We hosted various events throughout October and November to help you learn new skills to boost your resilience to both academic and personal obstacles.Overcome logo

When Life Gives You Lemons

On Wednesday, November 13 from 11:00-1:30 p.m., we hosted our When Life Gives You Lemons table in AF. Participants took some time to reflect on setbacks they’ve experienced and practiced acknowledging what they learned from them. We also had a free lemonade bar with lots of tasty mix-ins!

When Life Gives You Lemons Flyer

 

Campus-Wide Fireside

On Tuesday, November 12 from 5:00-6:30 p.m., we hosted our Campus-Wide Fireside in the AF Student Union. Thank you for joining us to learn about facing adversity, recognizing your own strengths, and identifying which type of resilience you excel in through our personality quiz. We also provided a s’mores making station where you and your friends could enjoy a tasty treat!

Campus-Wide Fireside Flyer

 

Midterms Camp-Out Study Event

Our study event took place on Wednesday, October 23rd in the Student Union and AF 119 from 11 a.m. - 1:30 p.m. with activities to motivate your through midterms and 2.5 hours of quiet study space with free scantrons, greenbooks, a trail mix bar, and cold drinks!

Midterms Study Event Flyer

 

P.O.P. Power of Positivity (with Popcorn)

Thank you for joining us at our P.O.P.: Power of Positivity (with popcorn) event Wednesday, October 16th from 11 a.m. - 1:30 p.m. in the Student Union. We hope you learned a lot about reframing difficult circumstances and focusing on how you practice your strengths on a daily basis and enjoyed our popcorn bar!

POP flyer

Cruisin' California

Cruisin' California

Thank you for joining us at the Masson Family Beach Club pool in Residence Life on Thursday, September 26th from 3:30 p.m. to 5:00 p.m. and use the MAPP to travel up the California coast! We hope you learned what MAPP stands for through interactive games and snacks.

cruising california flyer

 

Older Events


Toggle Section

2019 Spring - Wellness Cafe

Wellness Cafe

Thank you for joining us on May 11th from 12:00 p.m.-6:00 p.m. in AF 206 for 6 hours of study space, food, and freebies to help you destress and prepare for finals! We had free scantrons and greenbooks to make sure you're stocked for your exams, a bagel bar, fruit salad bar, and a coffee and tea bar with tips to help you make positive choices as you face upcoming finals!

Wellness Cafe Poster Advertisement

The T.E.A.: Dialogues on Health

Transforming Education into Action 

Thank you for joining us on April 3rd from 5:30 p.m. to 7:00 p.m. in AF 201 for a TED talk style event promoting everyday health, illness prevention, and personal advocacy featuring speakers from various departments on campus.  We hope these dialogues on health helped you transform education into action with takeaways you can apply to your everyday life.

Our speakers discussed various topics related to preventative health, including hygiene, safe sex, navigating insurance, tips for weight maintenance, and interpersonal conflict patterns.

We hope you enjoyed tea time with finger sandwiches, pastries, and congrats to our giveaway winners!

The T.E.A. Event Poster

Prescription Stimulants: Reality Check

Our February campaign, "P.S.: Reality Check," and focused on the misuse and abuse of prescription stimulants.

We screened the documentary "Breaking Points" on February 27th from 6-7:30 p.m. in the Student Union 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 screen a video made by our own peer educators featuring a few incredible Chapman students.

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

Breaking Points documentary advertisement

Refresh: Wellness and Fitness Festival

Thank you for participating at Refresh on January 31st from 11:00 a.m. to 1:30 p.m. 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

2018 Fall - 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 demonstrate harm reduction techniques and some negative impacts of alcohol.

smooth sailing flyer

2018 Spring - 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! 

Dress Well Test Well event poster

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!

PROs of CONflict Flyer

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!

Spring into the Semester Flyer

 

A light box with the words "The Wellness Project" Peer educators and The Wellness Project  Group photo People coloring during a coloring activity

2017 Fall - 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!

Dress Well flyers splayed out on table Room of students studying

Dress Well Test Well Flyer

 Table of stickers Table of stickers and a pencil

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


Toggle Section

Dimensions of Wellness & Self-Care

spiritual wellness poster
Spiritual Wellness is understanding our personal beliefs, values, and ethics and using them to guide our decisions. It means recognizing our need to contribute to something larger than ourselves, identify our passions, and acknowledge our self-worth.
Spiritual Wellness looks like:
  • Volunteering
  • Journaling and reflecting
  • Spending time in nature 
  • Making time for meditation or prayer

 

social wellness poster
Social Wellness is building and maintaining strong relationships that involve mutual respect, trust, and support. It means recognizing our need to connect, share experiences, and empathize with others.
Social Wellness looks like:
  • Making time for friends and family
  • Setting boundaries
  • Effective communication
  • Joining a club or organization 

physical wellness poster
Physical Wellness is taking care of our bodies physical needs for optimal health and functioning. It means recognizing our need for physical activity, diet, sleep, and nutrition. It is also being aware that our daily habits and behaviors have a significant impact on our overall quality of life and taking preventative action to protect our health. 
Physical Wellness looks like:
  • Getting consistent sleep
  • Going to the doctor
  • Eating to fuel our bodies
  • Exercising regularly

occupational wellness poster
Occupational Wellness represents the feeling of purpose and productivity in our chosen professions. We have the opportunity to showcase our talents, skills, and capabilities to contribute to a larger society and achieve personal satisfaction from our work.
Occupational Wellness looks like:
  • Choosing a job consistent with our individual values 
  • Upholding social responsibility 
  • Finding a good work/life balance
  • Networking with our bosses and coworkers

intellectual wellness poster
Intellectual Wellness is maintaining a sense of curiosity and excitement for learning, being open to new ideas, engaging in critical thinking, and keeping our minds sharp through intellectually challenging activities. 
Intellectual Wellness looks like:
  • Reading for fun
  • Asking questions
  • Coming to class feeling curious 
  • Learning about different perspectives

financial wellness poster
Financial Wellness is the process of learning how to manage our personal finances to reduce financial stress and improve financial habits, such as budgeting, investing, and saving money for the future. 
Financial Wellness looks like:
  • Budgeting our personal spending
  • Protecting our personal credit
  • Saving for emergencies
  • Planning ahead for important purchases

environmental wellness poster
Environmental Wellness is living a lifestyle that is respectful of our global environment and personal surroundings. It includes being aware that our habits impact the environment and engaging in sustainable activities to protect the environment.
Environmental Wellness looks like:
  • Buying local and sustainable goods
  • Stopping our junk mail 
  • Using a reusable water bottle
  • Supporting environmental organizations


emotional wellness poster
Emotional Wellness is understanding and processing our emotions so that we can work through difficult feelings and situations. It means recognizing our need for emotional expression, processing challenges, and implementing positive coping mechanisms.
Emotional Wellness looks like:
  • Talking to a trusted friend
  • Going to therapy
  • Journaling 
  • Positively channeling our emotions

Overcome: Your Fall Survival Guide

Resilience

Look for our educational posters and check out our Instagram campaign to learn how to combat barriers to resilience and improve your resilience skills. 
Barriers
Unhealthy Relationships
Low Motivation
Negative Self-Talk
Isolation
Emotional Avoidance
Skills
Maintaining Supportive Relationships
Creating Realistic Goals
Developing a Positive View of Self
Practicing Effective Communication
Managing Emotions
Resilience Poster 1

Resilience Is... Maintaining Supportive Relationships

Practice active listening to demonstrate that you're also there to support your friends. Active listening means hearing what the person is saying without judgment or focusing on what you need to say next. It also means you are attuned to their feelings and needs and focus on their experiences rather than your own. Trusting and respectful relationships increase self-esteem and provide an important support system when dealing with difficult situations.
What does providing support to others look like for you?
Resilience Poster 2a

Resilience Is... Acknowledging Unhealthy Relationships

Experiencing a lack of support in times of need can increase feelings of stress, depression, and anxiety. Lacking friendships or other healthy attachments, feeling disconnected from others, and participating in relationships that are stressful or strained can all be obstacles in building resilience. 
Take inventory of your current relationships. If you're struggling to feel supported, consider getting involved in groups that interest you where you might find more likeminded individuals.
What have I learned about myself and my interactions with others during difficult times? 
Resilience Poster 2b

Resilience Is... Creating Realistic Goals

The SMART goal approach tracks short and long term goals to make them more approachable. 
Specific: What's a specific step I need to take to reach my bigger goal? 
Measurable: How will you know that you're making progress?
Achievable: Is accomplishing this goal realistic?
Relevant: Is this goal significant to what you want to achieve in the future?
Time-Bound: When would you like to accomplish this goal?
What goals do you have?
Resilience Poster 3a

Resilience Is... Overcoming Low Motivation

Identifying and connecting values to the things that you do allows you to work towards something that is important to you.
Evaluate your past experiences to determine what your values are. Knowing the importance of these values can motivate you to find certain goals that align with your values. Once you have found those goals, identify what you need to do to achieve them. Talking to friends and family about your goals can keep you accountable and motivated to achieve them.
How do you motivate yourself?
Resilience Poster 3b

Resilience Is... Practicing Effective Communication

Becoming resilient may involve networking and communicating with others to exchange knowledge. 
As you communicate and meet other individuals with the same goals, remember that networking is like asking for directions. People are willing to help you and it makes them feel good when they are able to help. When you learn something, and the person helping you learn something as well. Taking an extra step to communicate with others will provide you with a strong support system. 
What knowledge can I share with others?
Resilience Poster 4a

Resilience Is... Preventing Isolation

Adopting a fixed mindset instead of a growth mindset can lead to isolation as you try to avoid uncomfortable situations and people. Isolating yourself from others, your interests, and responsibilities can cause you to feel stagnant and lonely. 
Combat a fixed mindset by reaching out to family and friends or the Student Psychological Counseling Services. Join a club, a group, sport, or volunteer activity to explore your passions and find like-minded people that inspire you.
What are my resources?
Resilience Poster 4b

Resilience Is... Developing a Positive View of Self

Being optimistic and believing in yourself can make a difference and enhance your positive view of self. This is also known as self-efficacy.
Self-efficacy is composed of your past performance, vicarious experience, words of encouragement, and emotional cues. For example, vicarious experience is being inspired by other and witnessing their achievements. This is like having a role model and seeing their achievements as possibilities for yourself.
What has helped make me feel more hopeful about the future?
Resilience Poster 5a

Resilience Is... Countering Negative Self-Talk

Consider the last time you had a negative thought about yourself, observe the emotions that were associated with that thought and imagine what you would say to a friend that was dealing with the same scenario. Create a positive mantra that you can repeat when you feel a similar negative emotion that could lead to negative self-talk. 
Negative self-talk can be reframed in a way that you are accepting of your failures and limitations. By practicing acceptance, you can develop a growth mindset and shift your focus to your positive attributes.
How can you soften your self-critic?
Resilience Poster 5b

Resilience Is... Managing Emotions

When faced when strong or overwhelming emotions, it's important to stay present and embrace them. Lean into the discomfort and push through the initial resistance. The ability to acknowledge these emotions with mindfulness will allow you to adapt to new things. Join the Fish Interfaith Center on their Labyrinth walks for more information on mindfulness.
When you are faced with strong emotions, you may try to avoid and suppress them to avoid emotional discomfort. This might occur when you try something new or are faced with stress.
When you feel strongly about a situation - whether positively or negatively - how might your emotions cloud your judgment?
Resilience Poster 6a

Resilience Is... Combating Emotional Avoidance

When we attempt to control our strong emotions, we tend to avoid them altogether. Ways we avoid them include: procrastinating, overanalyzing, suppressing the discomfort, comfort eating, or drinking excess alcohol.
Ways we can combat emotional avoidance include self-soothing activities, such as drinking tea, smelling lavender, listening to calm music, or holding something comforting.
How do you try to avoid discomfort?
Resilience Poster 6b

Crusin' California

Measure

The liver can only process about one standard drink per hour. For example, it may take your body an average of 2.5 hours to metabolize 2.5 standard drinks. Be aware that one mixed drink or one beer might not be the same as one standard drink.

measure poster 2

Measure and pour your own drinks. Research shows college students tend to overpour drinks, meaning you consume more alcohol than intended. Keep track and use tall, slender glasses instead of short, wide glasses to combat the likelihood of overpouring.
measure poster 1

Alternate

Practice drink refusal techniques to counter social pressure to drink or drink beyond your limit. These can consist of phrases like "I went too hard last time and I don't want to do that again" or "I'm cutting back because my doctor said so and I'd appreciate you helping me out" or make yourself a mocktail!
alternate poster 3
Alcohol increases body temperature so staying hydrated while drinking can decrease the risk of headaches, hangovers, or heat sickness. Alternate alcoholic drinks with water or limit the amount of drinks you consume especially when exposed to hot weather or physical exertion.
Alternate poster 2
If you do decide to drink alcohol, alternate alcoholic drinks with non-alcoholic drinks. Other alternatives to drinking alcohol may include engaging in community activities. Whatever you choose, practice being comfortable with refusing a drink despite direct and indirect social pressure.
Alternate Poster 1

Pace

Different factors can impact the rate of alcohol absorption and the effects of alcohol. Keep track of your drinks as consuming food or caffeine won't protect you from getting drunk if you have too many drinks.
pace poster 1
Drinking on an empty stomach can cause your body to absorb alcohol too quickly. This increases your risk of getting drink faster than expected, experiencing a bad hangover, or alcohol poisoning. Eating before and during drinking can help prevent this and other symptoms. 
pace poster 2
Binge drinking is defined as more than 4 drinks in two hours for women and more than 5 drinks in two hours for men. Drinking games often lead to consuming alcohol faster than this rate, and you may not feel the effects until you have already consumed more than your limit.
pace poster 3

Plan

If you feel that someone needs help, judge the situation and decide if calling a lyft, public safety, or 911 is appropriate. The recovery position is more effective than "backpacking" and prevents people who have passed out from choking if they vomit.

plan poster 1
Under Chapman's Good Samaritan Policy, if you call Public Safety for medical help for someone else, you will not get in trouble for seeking help even if there are conduct violations present. Call the 24-Hour Public Safety dispatch center at (714) 997-6763.
plan poster 3
Under Chapman's Medical Amnesty Policy, students who receive medial attention related to alcohol or other drugs will receive reduced consequences for their first alcohol/drug policy violation that requires medical help. They will be asked to complete educational interventions, but the student will not have formal sanctions.
plan poster 2

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 & irritability
  • 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 damage
  • 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 sugar 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 flyer

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 the alcohol wears off for hours or even a day. reconsider poster

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 poster

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 the 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

Poster on Detecting when you need help

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 tip to sleep a lot of hours

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.

Recover tip to drink a lot of water

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

Poster about exhaling and practicing mindfulness

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 insomnia, anxiety, and stress. Jasmine, fresh cut grass, roses, rosemary, and peppermint can boost your mood.

Exhale poster with a tip to get some fresh air

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. 

A poster with a snack tip to eat healthy snacks

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.

A poster with a snack tip to eat more fruits and vegetables

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 poster with the tip to practice studying

Strengthen...your study habits.

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

Strengthen poster with the tip to study in increments

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: taking xanax with alcohol can result in complete shutdown of several vital functions

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: emergency room visits have doubled between 2005 and 2010

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 can cause liver damage

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: possessing xanax can lead to misdemeanor and imprisonment

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: about 20% of students meet the standard for alcohol use disorder

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: binge drinking is having 4-5 alcoholic drinks in about 2 hours

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: women are at lower risk of developing an alcohol use disorder if they decrease their drinks to no more than 3 a single day or 7 drinks a week

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 fact 8: men lower risk of developing alcohol use disorder if they drink no more than 4 drinks a day or 14 drinks a week

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 exercising 2 or more hours before bed
  • steer clear of fatty, fried, citric, or carbonated foods before bedtime

Click the image to learn about the consequences of sleep hygiene 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 have 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.