Author: Michaela Martin

Staying Active While Being Cautious

| Michaela Martin

Although gyms have reopened since their closings this spring, many people (myself included) are tentative to return to a building where everyone can share sweat and germs. While the gyms on campus and in surrounding areas are taking extra measures to keep everyone safe and healthy, there so many alternative options to staying active this semester! Whether you’re looking to do cardio, stretching, or even strength training, finding an outdoor space or staying home to exercise are good alternatives to going to the gym. 

With almost all classes being virtual this semester—with the exception of small classes, labs, research labs, and clinical practices—many of us are at home in front of our screens for most of the day. With the nice weather we have been graciously granted as of late, it is a great idea to take advantage of the outdoor spaces on campus and around Columbus. Whether it is doing socially distanced yoga or Pilates with a friend outside the RPAC, running on the available fields on campus, taking a walk through the Oval, or a bike ride at a local Metro Park, there are a multitude of opportunities to get active outside this fall. Many of the courts and fields on campus are not being used for their usual activities this semester, so there are many free spaces to stretch, workout, or relax. 

When the weather turns colder, there are still many options to stay moving. As much time as we’re spending at our computers and desks, it’s important to get up and moving—even if it’s in your dorm room, apartment, or house! When I have a lot of energy and feel the need to move while I’m watching a lecture video (that doesn’t require me to take notes), I’ll do some standing stretches or lunges while I listen. It can also be helpful to stand instead of sitting while working (try to stand at least once an hour) and correct posture while sitting as this is better for our necks and backs. Some simple neck and back stretches can also be helpful to relieve tension from sitting all day. If you’re looking for an at-home workout, Ohio State Recreational Sports offers live and recorded fitness classes on their website. There are also a plethora of YouTube channels offering free, apartment-friendly workouts.  

Physical activity is vital to overall wellbeing, and the immune–boosting properties of staying active can help us stay healthy this fall and winter. With the resources and options we have on and surrounding campus, we are sure to stay active and well! 

 

Resources: 

 

Sarah Haskins, Nutrition Wellness Ambassador 

Navigating Dating Apps in the Age of COVID-19 

| Michaela Martin

The COVID-19 pandemic has halted a lot of things, but not everyone is letting it halt their search for a boo or a casual fling. Dating and hookup apps have risen in popularity in the past few years, and the new norms around social distancing and staying at home brought by the pandemic have made it more difficult to meet someone in person. Many college students use apps like Tinder and Bumble to look for anything from a no-strings-attached hookup to a potential long-term partner. While these apps are familiar to a lot of college students, the unspoken rules of interacting with others through the platforms have changed in the era of COVID-19. Here are some tips for navigating dating and hookup apps in these crazy times. 

Know the Risks  

You likely already know that coming into close contact with someone puts you at risk for spreading or contracting COVID-19. Knowing this, you can decide which activities you’d be comfortable with while on a date or during a hookup and which you’d rather avoid. Virtual dates over FaceTime or Zoom are a great, no-risk option for getting to know somebody. If it’s important to you to meet up in person, staying outdoors throughout the date can be a great way to lower your risk. Things like going on a hike, picnicking at a park, or getting lunch at a restaurant with outdoor seating can allow you to have a fun in-person date with lower risk. Bumble even has a feature for users that allows you to specify in your profile whether you’re comfortable with virtual dates only or in-person dates with or without a mask.  

Keep Open Communication 

Everyone’s comfort levels and the risks they’re willing to take are different, so it’s important to communicate openly and honestly with a potential partner and ask them what they are comfortable with. For example, if you and someone you’ve met on a dating app are planning to meet in person but you would be more comfortable if you both wore masks, let them know ahead of time and gauge their reaction. If they’re resistant to the idea, they may not be the best fit for you right now. Even though it may seem awkward, it’s also a good idea to talk about how far the two of you are willing to go physically, taking the pandemic into account. 

Treat COVID-19 like an STI 

If you and someone you’ve met decide you want to hook up, treat COVID-19 similarly to how you’d treat a sexually transmitted infection (STI). If you both test negative and then stay at home and watch for symptoms up until meeting, you’ll feel more at ease and be at a lower risk of transmitting the virus to one another. Talking about where you’ve been and who you’ve been in contact with recently is also important. And while it might seem forward, you should make sure you’re on the same page about whether or not the two of you are seeing other people, which could increase your risk.  

Sex and romance during a pandemic can seem scary, and if you’re just not feeling it right now, that’s totally okay. But if you really want to get out there and meet new people, have fun and stay safe!  

– Sara Kleine, Safer Sex Wellness Ambassador  

Resources 

Journaling: The Power of Written Word 

| Michaela Martin

Why Start a Journal? 

Journaling empowers you to live true to yourself. It teaches you to make more intentional choices, grounds you when you feel overwhelmed or out of control but ultimately, no matter how you format it, journaling is about self-awareness. Think of it like carrying out a research project; you’re observing your actions and your feelings so you can get to know yourself better. This self-awareness is the key to getting off the treadmill and living an intentional, meaningful life. 

 Unraveling Your Feelings
Journaling gives you space to work through emotions in a way that leaves you with a feeling of clarity. Use the journal as a platform to process complex or difficult emotions. Don’t hold back, the paper can take it. 

Types of Journaling 

  • Classic Journal – This is simply a diary, and you can write whatever you want in it every day. It can be long or short, you can skip days if you want to, and there doesn’t have to be any structure or specific flow to your thoughts. 
  • Gratitude Journal – A gratitude journal is a collection of things that you are grateful for. You can use a gratitude journal to focus on the positive things in your life and to record the people that you are thankful for. 
  • Goal Planning Journal – Goal planning journals help you focus on your goal and stick to them through a series of prompts and checklists. The trick to these journals is the variety available. The journals are themed to different goals such as academic, career, physical goals, and more! Have a checklist with a small writing area or prompts giving you tasks to complete and thoughts regarding those tasks. 
  • Bullet Journals – Bullet journals are the sandbox of journaling. You can use these with calendars, lists, bullet lists, and task lists. It is all open for you to create and use different methods to arrive at your short term tasks, long term goals or as a record for any thoughts/ ideas you have throughout the day! You can use different symbols for different bullet entries!!  
  • Morning Pages – A great way to begin is to write “morning pages”, which is a term used by Julia Cameron in The Artist’s Way (a great book for anyone who wants to develop their creative wellness) to describe stream of consciousness writing. The idea is to just start writing whatever is on your mind (even if you write “blah, blah” or whatever). Don’t overthink it—just keep writing! 

How to Start 

First and foremost, relax and let go of any ideas about doing it the “right” way— because when it comes to journaling, there’s no such thing! Your journal is a personal space for you to use however you see fit. If you don’t know what to write about, a great place to begin is by asking questions. Some favorites include: 

  • How do you feel right now? 
  • Why do you feel that way? 
  • How do you want to feel? 
  • What can you do to feel that way? 

Alternatively, imagine you were having a conversation with a close and trusted friend—what would you want to talk about? Try talking to your journal like you would a trusted friend (because I promise that with time, it will start to feel that way!). 

Creating a Journaling Habit 

One of the most important things to know about journaling is that you need to stick with it. The more you write, the easier it will become and the more you’ll notice the benefits. 

 The easiest way to start the habit is to schedule a time for yourself that will be consistent every day. Get a notebook that you love looking at or touching, or if you prefer to go digital, try Evernote or other note-taking apps. Of course, there’s always blogging if you’re ok with being more public with your mental processes. No matter which route you take, journaling is a worthwhile life practice to start.  

Something to Think About 
You’re not alone in practicing journaling as a habit. Some of the most influential leaders, artists, inventors and activists in history have kept a journal. Kurt Cobain. Abraham Lincoln. Leonardo Da Vinci. Andy Warhol; they all kept journals. If it worked for them, who’s to say what you’ll get from the practice of journaling?  

 – Omar K, Student Assistant 

Engaging in Mindfulness Amidst the Chaos

| Michaela Martin

“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare”. – Angela Davis  

Hello fellow Buckeyes!  

I’m sure a lot of us are feeling the pressure of mid-semester assignments and exams along with the struggle of trying to stay on top of it all. It’s important to remember to stay on top of your mental health as well. Keeping your stress in check is incredibly important, and according to the 2010 American College Health Association, the National College Health Assessment reported that more than 25% of students reported that their stress had lowered their grades, or even their ability to complete a course.  

Take some time for self–care this week and beyond by pausing to watch your favorite movie, put on a face mask, practice yoga, journal, or whatever else you need to do to relieve stress in a proactive and healthy way. You may even consider finding something new to try! 

One of the more popular ways to relieve stress is meditation, which you can do in multiple ways and in many different places. Take a few moments to yourself and focus on your breathing with no distractions, and once you’re done, you may find yourself feeling a lot less stressed! Never tried yoga or meditation before? We got you covered.  

Join the Buckeye PAL volunteers for a bi-weekly mindfulness practice. Each session will include meditation, mindful movement and reflection. Be sure to wear comfortable clothing and bring a journal for note-taking. Sign up for one or both of the next upcoming sessions:  

  • Wednesday Nov. 4,   8:30 pm – 9:30 pm  
  • Wednesday Nov. 18, 8:30 pm – 9:30 pm  

You can also contact a Buckeye PAL volunteer if you need someone to talk to. The Buckeye Peer Access Line (PAL) is a non-crisis peer-to-peer support line that provides a space for students to engage in brief phone conversations in order to gain support and learn about campus resources. The Buckeye PAL Line operates Monday-Friday from 8 pm – 12 am.  

Learn more about the Buckeye Peer Access Line on our website! 

Amber Lukachinsky, Buckeye PAL Volunteer  

 

 

Creating SMART Financial Goals

| Michaela Martin

The first step to creating a budget is to outline your financial goals.  Students often think the goal of a budget is to cut out all spending and eliminate their weekly latte habit, but budgeting is ultimately aligning someone’s spending with their values and goals.   

  1. Financial goals can be lumped into three broad categories: accumulation, debt reduction, and consumption.  Accumulation goals involve saving a certain amount of money.  This might include saving money for an emergency or a down payment on a large purchase.  Debt reduction includes reducing or eliminating debt.  Consumption goals are related to purchasing an item or experience.  
  2. Financial goals are best when expressed in the SMART formation.  Specific, Measurable, Attainable, Relevant, and Timely. In short, you should set realistic financial goals with a specific time-frame and dollar amount.  
  3. Once your goals are in this format it’s very easy to add them to your budget simply by dividing the amount needed by the number of months you have and establish a monthly savings amount.  If someone wanted to save $1,000 a year from now they’d need to save around $83 a month.  A second year student saving to buy a car after graduation would need to $111 a month to have $4000 at graduation.  
  4. Consider automating your savings by splitting your direct deposit between a savings and checking account.  Another option is to step automatic transfers between checking and savings on a monthly or weekly basis.  

 

Examples of goals from each type 

  • I will set aside an additional $100 monthly on my student loan payment to be debt free by 5 years after college. 
  • I will save $5,000 for an emergency by October 1, 2023 by putting $139 per month in my savings account.  
  • I will have $700 for a summer road trip by May 1, 2021 by saving $100 per month.  

Black Mental Health Matters: 6 Strategies for Coping with Racial Trauma

| Michaela Martin

“Caring for myself is not self-indulgence, it is self-preservation. And that is an act of political warfare”.  – Angela Davis  

If you are a Black student, there is a possibility that you may be experiencing heightened levels of stress and anxiety, due to the civil unrest taking place in the world today. The attack on Black lives is not new to the United States. Black folks have experienced centuries of trauma; developing strategies of resistance and resilience to not only survive, but to also thrive.  

Racial Trauma or Race Based Stress, refers to the events of danger related to real or perceived experiences of racial discrimination. These include threats of harm and injury, humiliating and shaming events, and witnessing harm to other POCI (People of Color and Indigenous people) due to real or perceived racism (Carter, 2007). Symptoms of race-based trauma might include hypervigilance to threat, flashbacks, nightmares, avoidance, suspiciousness, headaches, heart palpitations, anxiety, depression and more. While similar to symptoms of post-traumatic stress disorder (PTSD), Racial Trauma differs in that it involves ongoing injuries to the exposure (direct and vicarious) and re-exposure to race-based stress.   

“So it’s not just me and my lifetime and what I’ve experienced – it’s the stories you heard from family members, it’s witnessing that of colleagues or peers, and now with social media and online mechanisms of folks sharing videos, it’s also witnessing things that you may not experience directly.” Maryam Jernigan-Noesi  

With the consistent ongoing injuries, exposure and re-exposure to race-based stress, it could possibly leave you and/or your family feeling helpless. Listed below are 6 strategies for managing your mental health and coping with racial trauma.   

Connect/Talk/Debrief 

Make time to process the recent events with your community, friends and family. It may feel helpful to know that you are not alone in your feelings of sadness, frustration, anger, and hopelessness. Here are a few organizations and university departments you can connect with on campus:  

Talk to a Therapist  

Counseling and Consultation Services (CCS) provides individual and group mental health services, psychoeducational prevention and outreach programming to currently enrolled undergraduate, graduate and professional students. Check out the many options CCS has to offer Ohio State students:  

  • 1:1 Therapy  
  • Group Counseling  
  • SAFE Graduate Group – AA/Black/African Descent  
  • Sisters in Solidarity – Undergraduate women who identify as African American or Black 
  • Sisters in Solidarity – Graduate women who identify as African American or Black  
  • You Good Man? – Undergraduate men who identify as African American or Black  
  • Let’s Talk – Informal, drop-in mental health consultations on a first-come, first served basis. These are 15-20 minute confidential problem solving sessions with a CCS counselor.  

Other options for Wellness Support:  

  • The Buckeye Peer Access Line (PAL) is a non-emergency talk line that provides a space for students to engage in brief phone conversations in order to gain support and learn about campus resources.  
  • Wellness Coaching provides opportunities for you to gain awareness regarding your capacity to create the life you want to live, both now and in the future using the nine dimensions of wellness as a framework for generating goals that are meaningful to you.  

Engage in Activism  

Activism can show up in many forms. Engaging in activism can increase your sense of strength and power when experiencing feelings of hopelessness. It can also increase your knowledge; ultimately empowering you to advocate for your beliefs and invoke positive change in your community and in your world. Activism can look like the following:  

  • Creating and/or signing petitions.  
  • Facilitating and/or participating in non-violent protests or marches.  
  • Hosting and/or participating in educational presentations related to equity and inclusion.  
  • Working with organizations to support policy change locally and federally.  
  • Participating in social media campaigns. 
  • Researching, watching and reading about historical events, laws and policies that have directly influenced the Black community 
  • Donate and financially support people, organizations and businesses that align with your values.  

Limit news and social media engagement  

It’s okay to not always “be in the know” about everything going on in the world related to Black trauma. You can choose to not read the new article, to not look up the new hashtag, to not watch the social media video, and to not watch the latest movie or documentary. Be mindful of imagery and content that may be triggering for you and make the best decision for you and your mental health.  

Express feelings in a safe manner  

  • Journaling current thoughts, emotions and concerns  
  • Meditation and mindfulness practices such as yoga, time in nature, and walking 
  • Artistic Expression such as poetry, painting, dancing, photography etc.  
  • Talking and processing events with others  

Rest & Sleep  

Although it may be difficult as college students, it is important that you make time to rest intentionally. Getting 6-8 hours of sleep each night can strengthen your immune system, increase focus and productivity, reduce stress, enhance your mood and much more.  

Racial trauma involves ongoing injuries to exposure (direct and vicarious) and re-exposure to race-based stress. Addressing individual and systemic racism in the United States is a marathon, not a sprint. In order to protect Black minds and bodies, Black students must prioritize their mental health. Continue connecting with your communities to determine the best practices for you to implement you’re your collective care practice.  

“My mission in life is not merely to survive, it is to thrive with some passion, some compassion, some humor and some style”  – Maya Angela 

Resources:  

Carter R.T. (2007) Racism and Psychological and Emotional Injury: Recognizing and Assessing Race-Based Traumatic Stress. The Counseling Psychologist. 35(1): 13-105.  

https://www.mhanational.org/racial-trauma  

Election 2020: Civility Starts with You

| Michaela Martin

The term “civility” can mean many things to many people. 

Common responses may include “being polite and respectful to everyone” or “treating others as you’d like to be treated.” Dr. P.M. Forni, professor and co-founder of the Civility Project at Johns Hopkins University, and author of the book Choosing Civility, says the following about the concept:

 “Civility means a great deal more than just being nice to one another.  It is complex and encompasses learning how to connect successfully and live well with others, developing thoughtfulness, and fostering effective self-expression and communication.  Civility includes courtesy, politeness, mutual respect, fairness, good manners, as well as a matter of good health.  Taking an active interest in the well-being of our community and concern for the health of our society is also involved in civility.”

In a contentious election year, the concept and practice of civility matters more now than ever.  According to Civility in America, an annual poll conducted by Weber Shandwick and Powell Tate, in partnership with KRC Research, the majority of Americans (93%) believe that incivility is a problem in our society today. Alarming consequences of incivility include online or cyberbullying, harassment, violence, hate crimes, and intolerance (along others). Top reported factors contributing to the “erosion of civility” in America include (1) social media/the Internet; (2) The White House; (3) politicians in general; (4) the news media; and (5) political and social activists.  While these findings appear bleak, there is hope looking towards solutions to improve civility in our community.

Survey respondents recognized that the most crucial personal actions to improve civility in our world today involve (1) making an effort to be civil when treated uncivilly; (2) encouraging family, friends and coworkers to practice civility; (3) voting for political leaders who behave in a civil way; (4) committing to one act of civility or kindness regularly; and (5) speaking up or acting against incivility when witnessed. What other personal steps could you take to make Ohio State a more civil place?

Student Life is dedicated to building leaders and engaged citizens within Ohio State who will serve their communities and face difficult conversations in life with respect and integrity.  Demonstrating civility in our daily interactions with others is a foundational component of good leadership; being able to disagree without disrespect, listen beyond our assumptions, and implore others to do the same in return contributes towards a better society for all.

Check out OSU Votes to learn more about the student-led movement on campus dedicated to fostering civic engagement and encouraging student voter turnout. For those who have an interest in learning more, see the recommended reading list below as a good starting point on the subject. Both at Ohio State and in life, it is important that you do well and do good.  Civility starts with you!

Recommended Reading List:

 

By Natalie Fiato, Wellness Coordinator

Corona Beer Will Not Get Rid of Coronavirus Fear 

| Michaela Martin

Even though coronavirus includes the name of a beer, it is important to know not to turn to alcohol to deal with the stress this virus has caused. The rise of 2020 COVID-19 pandemic came with a huge economic recession which has negatively affected mental health in addition to worsening the mental health of people who have already been suffering with mental illness and substance abuse disorders, in turn increasing the consumption of alcohol. In mid-July, a KFF Tracking poll was conducted and found that 53% of adults in the United States felt as though their mental health had been negatively impacted due to the stress that the coronavirus pandemic has inflicted. Much of this can be attributed to social distancing and isolation, which has heightened feelings of loneliness. In addition to loneliness, job loss elevated feelings of distress, depression, anxiety, and low self-esteem which leads to higher rates of substance and alcohol abuse.  

Unfortunately, us college students are subject to experiencing these emotions at a higher rate. Due to the decline in people’s overall mental health in response to the COVID-19 pandemic, alcohol consumption and substance abuse increased by 12%. Many students feel the need to turn to alcohol as it is a depressant and induces feelings of relaxation. However, it can also reduce judgment, inhibition, and memory. Turning to alcohol to cope with unfavorable feelings in times like these can ultimately lead to problematic drinking in the future.  

While alcohol is not wrong to consume in moderation, using it as a coping mechanism has extremely adverse consequences. A physical dependence on alcohol can form, thus creating an addiction. Overusing alcohol can contribute to anger and irresponsible or destructive behavior that may be harmful to yourself or others. Using alcohol as a crutch can pose barriers to developing healthier coping mechanisms.  

If you or anyone you know has been negatively impacted by the COVID-19 pandemic and considers turning to alcohol, suggest alternative coping mechanisms. On campus, students can reach out to the Collegiate Recovery Community to find support as it relates to their alcohol and other drug use, attend Zoom fitness classes such as yoga to practice mindfulness, engage in physical activity such as going for walks, and reaching out to friends for support and comfort or a trained Peer Access Line peer.  

-Hansika Vamaraju, Alcohol Education Wellness Ambassador 

Breaking the Seal and Breaking the Bank

| Michaela Martin

Many of the conversations around alcohol use revolve around either your physical and mental health, and physical safety while drinking. It makes sense why that might be, they are some of the most obvious and tangible negative consequences that come with use. However, it made me think: What are some of the other unintended consequences of drinking that we don’t think about so quickly? And better yet, what are some of the positive things that could come from refraining from drinking? Being a broke college student, I’ve been aware of my finances for a few years now. That begs the question: How much do college students spend on alcohol? 

According to the Huffington Post, even if you limit your drinking to the weekends, the average American can expect to spend $2,500 annually on alcohol alone. This does not include extra expenses that are often associated with drinking (think tips for the bartender, Uber/Lyft, food). This number assumes that a person is drinking only two (2) drinks per outing! This phenomenon can be described as “the latte factor.” This means that seemingly small purchases (an $8 drink) purchased frequently can add up over time to a large number ($2,500).  

While spending $2,500 on anything may make you cringe the way it makes me cringe, I wanted to take a look at some of the things that I would buy if I had that extra cash laying around. Of course I could invest it or pay down student loans, and I’m sure Ben, our Financial Wellness Coordinator, would advocate for that, but this is hypothetical! Feel free to think about what you may spend your extra money on! Here are the things I plan to acquire with the extra money from one year: 

$2,500  

  • The iPad Pro ($999) 
    • I enjoy staying up on gadgets as much as the next person. This iPad is INSANE! Plus, I came to Ohio State just before the incoming classes got iPads, touchy topic. I need one to take notes on like a cool person. Moving on! 

$2,500 – $999 = $1,501 

  • New TaylorMade golf clubs ($699)
    • New clubs means a better golfer, right? I’m really bad at golf, so I hope so! I would want to buy golf clubs because it would assist in my self-care activity. The better I play the more successful my self-care. 

$1,501 – $699 = $802 

  • A few pair of new shoes of course! ($600 – I would buy four pairs. Don’t judge me)
    • What can I say? I love a good pair of shoes! Ultraboosts, Jordans, Nikes, and more. This money will go to good use in the style department. 

$802 – $600 = $202 

I just upped my golf game, my shoe game, and became as cool as the class of 2022, and still have a good chunk of money left over! It blew my mind how much the average person spends on alcohol in a given year and made me realize there are some pretty cool things I could spend it on instead (or invest in, of course). 

 

 

 

 

Veganism and a Virus

| Michaela Martin

You’re submitting your last assignment on Carmen. Done. As you shut your laptop and begin getting ready for bed, your phone alerts you about the COVID test you took three days ago. You’ve remained negative for months now, so you ignore the email and decide to check in the morning. A second notification catches your attention, but this time it’s not from Vault Health. The screen glows and screams your name. Your eyes stare in confusion. Your heart drops. Contact Tracing Team has a message for you.  

Many consider the stay at quarantine or isolation housing to symbolize a low point, being surrounded by complete strangers for ten days or being alone for fourteen. To avoid getting family members sick, I chose university housing over moving back home; my dilemma, however, was not about to be the walk of shame to Houck or lack of fresh air, but rather what I would be eating as a vegan.  

Not eating meat in college in tricky; having to handle a diet while in confinement seemed nearly impossible. I called the front desk of the isolation dorm to let them know about my dietary needs and they referred me to Dining Services. For students who don’t eat meat, they bring up the exact same brown bag that the other food is brought in, but with plant-based meals. Until that happened, however, I decided to munch on two bags of potato chips and wash them down with distilled water. 

I felt like I was fifteen again.  

Younger me discovered vegetarianism/veganism as a trend that helped my skin and made me feel good. My naivety, however, drew me down a path of caution whenever I was presented with food: avoiding animal products at all costs, not letting anyone make me dinner (which is why now I know how to cook), and even calling sugar companies to make sure the sugar I ate was not refined through animal bones.  

I was obsessed with what I put into my body.  

As time went on, I became much more lenient with my relationship with food, which helped me better navigate social scenes with ease due to my rulebook filled with more lax policies. Eventually, Dining Services generously delivered me food such as soy milk for cereal, granola bars, grapes and pineapple, and dinners that included plant-based meat. There was clearly thought that went into these meals, and I want to thank Dining Services for making my journey in isolation as pleasant as it could be.   

If you are having issues with your diet while quarantining, please reach out to the front desk of your hall or call Dining Services to inform them. Healthy eating is such a valuable thing, and quarantining doesn’t mean it needs to go to the wayside. A link to the Student Wellness Center website is listed below for information on nutrition education and services.  

 

 

– Noah Jagielski, Nutrition Wellness Ambassador 

 

Resources: