Posts

Are You Scamming Me? How to Spot a Scam Email in Seconds

| camel.2

We are connected all day every day. Through text, social media, and email we are constantly getting bombarded with information and communication. With all of these avenues to connect, there also comes more opportunities for scam attempts by someone looking to take advantage.

Luckily, there are a few simple steps you can take to determine if an email or text is a scam.

Digital Security Company, Aura, provides the quick following questions to ask to spot a scam communication in seconds. When looking at a suspicious email ask yourself the following questions:

  • Do you know the sender?
  • Is this an unsolicited email from someone claiming to work for an organization like the FBI or IRS?
  • Is the sender asking for sensitive information like personal details or financial information?
  • Is the subject link strange, with unusual punctuation and characters?
  • Does the sender’s email address and “from” name match? (You can hover over or click on their name to reveal their email address.)
  • Is the sender’s email from a suspicious domain name? (i.e. ebay-support.com)
  • Is the email asking you to click on a link, open a cloud storage document, or download a file?
  • Is the sender using urgent or threatening language to get you to act?
  • Is the entire email embedded on an image or iframe?
  • Are there any grammatical or spelling errors in the email?
  • Is the offer in the email too good to be true?

Taking a few seconds after receiving a suspicious email or text, can make a big difference.

If you do spot scam communication –

Practicing smart technology privacy and security can improve your personal digital wellness. For more support check out the Student Life Student Wellness Center’s Digital Wellness information page and the Office of Technology and Digital Innovation’s IT for Students page.

If you are the victim of a scam, contact Student Legal Services for free and/or low-cost legal support.

References:

How To Tell If An Email Is From a Scammer [With Examples] | Aura

-Jordan Helcbergier, Wellness Coordinator

How to Vocalize Your Healthcare Needs and Ask that Question!

| camel.2

Going to the doctor can be intimidating. There is a real power dynamic between patient and healthcare provider that no one really talks about. This can cause a large barrier when trying to advocate for your healthcare needs and can get in the way of preventative care.

A relationship with a healthcare provider should be one built on trust, respect, and shared decision making. Below are some strategies for feeling more empowered and comfortable during your next doctor’s appointment.

Start by finding a healthcare provider you trust. Whether you are looking for a dentist, general practitioner, or a mental health counselor; you need to find someone who best fits your personal needs. Building a relationship on trust and respect is important, if you do not feel like you are getting that from your healthcare provider, it might be time to switch.

Remind yourself that answering your questions is part of a provider’s job description. You are not burdening or being annoying by asking questions. Follow-up questions lets your provider know that you need further clarification to make the most informed decision as it relates to your healthcare needs. Remember no question is too embarrassing or personal, your doctor has probably seen and heard it all.

If just the thought of asking personal questions during a doctor’s appointment brings about sweaty hands and a stressed mind, try rehearsing or writing down questions to bring to the appointment ahead of time. By writing down any questions or notes ahead of time, you will feel more prepared to bring up concerns during the appointment. This will help you to organize thoughts and it will be a little reminder of what you wanted to bring up in case your nerves get the best of you.

If you are feeling rushed, uncomfortable, or worried, vocalize that to your doctor. There are options to make you feel more comfortable during the visit, including bringing a friend or family member or requesting to have a nurse or other healthcare practitioner present during the appointment. And if you feel like you need more time, ask the doctor to schedule a follow up visit.

To prepare for your next doctor’s visit, write down and bring with you:

  • A full list of your medications and dosages, as well as any other supplements you are taking and how often.
  • A list of symptoms you would like to address during the appointment.
  • If you are discussing pain, bring notes on the pain rating, how often, and any descriptive language to help the doctor understand what the pain feels like.
  • Are there any factors that may be affecting your symptoms (change in appetite, new life stressors, etc..)
  • Any questions you would like to have addressed during the appointment.

Let’s review. Your health is a priority. Take an active role by vocalizing your concerns and needs during your next appointment by preparing ahead of time. If you need a new practitioner do some research and make the switch. There is no better time than the present to schedule an appointment with your doctor to ask that question you have been putting off for ages.

 

As a student at The Ohio State University, you have access to a wide variety of healthcare providers and resources through the Wexner Medical Center, the Wilce Student Health Center, and Counseling and Consultation Service including their Community Provider Database. If you need to find a new doctor or schedule a visit with your current provider, take a few minutes after reading this post to get it done!

Other Resources:

Resources | Agency for Healthcare Research and Quality (ahrq.gov)

References:

How to Prepare for a Doctor’s Appointment | National Institute on Aging (nih.gov)

 

-Jordan Helcbergier (she/her), Wellness Coordinator

Phubbing is an Uncool Norm: 3 Simple Strategies to be More Present with Others

| camel.2

Picture this: you are sitting at dinner with your friends after a long day of classes, when all of a sudden you look up and everyone at the table is staring at their phones – not talking. Everyone is ignoring one another to consume whatever is on their device.  The digital wellness community refers to this phenomenon as phubbing.

Phubbing is defined by the Digital Wellness Institute as, “the practice of ignoring one’s companion(s), in order to pay attention to one’s phone or other mobile device.”

If you find yourself doing this frequently throughout the day, you are not alone. Studies show that 48% of people report phubbing others 2-3 times or more per day. And 56% indicate that they are phubbed 2-3 times or more per day.

Phubbing has a negative impact on our relationships and even our mental health, with phubbing causing feelings of exclusion and rejection. Phubbing causes us to have less meaningful conversations with others and those who phub come off as less polite and attentive.

While our phones are a great social tool to connect with others who are not physically nearby, technology is putting a divide in the face-to-face interactions we have with others. And we are normalizing it in our community.

To make a change for more meaningful relationships, conversations and overall interactions. Prioritize these three easy steps in your daily routine.

  1. Practice mindfulness. A lot of people assume mindfulness is just meditation, but it is so much more than that! We all have the opportunity to move through our day mindfully. This means paying attention and being fully present in the moment with ourselves and others aka not checking our phone in the middle of a conversation. Embrace all of your senses and really take notice of your surrounding environment: who is with you, what are you hearing, seeing, etc. what are your emotions in this moment?
  2. Set technology free boundaries with friends and family. When getting together with family and friends, vocalize that you would like this to be a technology free hang out. If necessary, put phones in another room to focus on spending quality time with one another.
  3. Call out phubbing when you see it and apologize when you do it. Tell your family and friends that you are making the conscious effort to be more present in your interactions. Call them out when they are on their phones and tell them to do the same to you! If you notice yourself phubbing, no need to be hard on yourself, apologize and do better moving forward.

Set this goal, enjoy the memories you are making rather than focusing on the instagrammable moments or what others are doing. Be more present in your interactions and celebrate the positive impacts it has on your relationships, conversations, and overall interactions.

If you feel like you need help separating yourself from your devices, seek help at one of the many support resources on campus. For mild or moderate concerns visit the Student Life Student Wellness Center’s Wellness Coaching program or for more severe concerns visit a team member at Counseling and Consultation Service.

References:

Digital Wellness Institute

-Jordan Helcbergier, Wellness Coordinator

Destigmatizing Mental Health

| camel.2

Lots of folks struggle with January in Ohio: it’s cold, it’s dark, and we are adjusting to a new semester. Maybe your winter break wasn’t everything you hoped for, or maybe it was awesome and it’s hard to be back on campus. It is not uncommon to feel sad or listless, and folks may experience anything from a touch of the “Winter Blues” to Seasonal Affective Disorder. It’s okay to acknowledge you’re struggling, and to reach out to supportive others and ask for what you need.  

Resources 

  • Not into New Year’s Resolutions that invariably fizzle after a few weeks? Consider reaching out to a Wellness Coach at the Student Wellness Center to help you identify and set SMART goals instead. 
  • If you set goals but are having difficulty making progress, take a closer look at what is working and what is getting in the way.  
  • Take advantage of the fresh start that the new semester brings and prioritize academic strategies. Reach out to the Dennis Learning Center, which offers free academic coaching and tips and strategies on test-taking, reducing procrastination, and improving your memory. 
  • It can be easy to “hibernate” during these cold months— try to intentionally connect with your communities. Consider checking out RPAC’s group fitness classes, or joining a student organization. Student Activities manages over 1,400 student groups! 

Mental Health Tips 

  • How do you set effective goals and increase your odds of successfully meeting them? Making Change (In a Nutshell)   

Current Events 

CCS Services 

  • Drop in for a workshop on Creative Writing for Mental Health, Beating Anxiety, or Building Mastery: Skills for a Drama Free Life.
  • Group therapy is the most effective treatment for Social Anxiety. Check out our group therapy schedule – these groups meet weekly and address a variety of needs and concerns. 
  • Talk to your primary care provider about using a full-spectrum light to counter these short, dark days – lights are available in the CCS offices. 

Staff 

 – CCS welcomes a new collaboration with Student Life’s Center for Belonging and Social Change. Dr. Darreon Greer now serves students and provides consultation to faculty and staff from his office in the Ohio Union. Increasing access by bringing CCS services to where students are is a good thing. Go.osu.edu/DrGreer 

–Provided by the Office of Student Life Counseling and Consultation Service Staff

You, Me, and Technology: How to Navigate the Uninvited 3rd Wheel in Our Relationships

| camel.2

Technology has brought about amazing tools to connect and foster relationships with those who are not physically nearby. With so many new options for communication such as text messaging, email, social media and video calls, you have the opportunity to connect with people all over the world.

The advancement of technology has undoubtedly provided benefits to how we start and sustain our interpersonal relationships.

Technology is quickly becoming the norm in how a lot of our relationships begin. According to the Statistic Brain Research Institute, 1 in 5 relationships and 1 in 6 marriages begin online. With nearly 8,000 dating sites in the world, it is easy to see how this number will only continue to grow.

Friendships, romantic relationships, even how you interact with your family has shifted and changed because of the presence of technology. Our interactions now are vastly different than those even just 20 years ago.

With this change in interaction and communication, there must also be a change in how we approach our relationships. Technology plays a role and, unfortunately, for some, it can cause conflict and divide. The amount of social media use, how much is being shared online, and jealousy can all create problems within a relationship.

One issue technology can create is distance in relationships. Whether you are not having deep conversations face to face or are choosing to hide behind a text to express feelings, neither is beneficial in developing a relationship built on open communication and honesty.

By communicating expectations and setting clear boundaries, you can create a more supportive environment for your relationship to thrive. Some examples of topics to discuss and boundaries to potentially put in place:

  • Putting the devices away at mealtime.
  • Setting clear expectations for how public or private do you want to be online.
  • Exploring instances of jealousy – if you feel drawn to checking in on your partners social media and feel jealous of their interactions. Explore where your insecurities are and communicate your needs to your partner.
  • Leaving your phones in another room when going to bed
  • Allocating certain times throughout the day to be ‘phone-free time’ – phone free dates is also a great idea!
  • Don’t get out your phone from your pocket/backpack/bag as soon as you get to your destination. If it never leaves your bag there is less
  • temptation to look at it. Exception here – if you are letting someone know you arrived safely, but then put it away!

When you are sitting on your devices instead of interacting, you are not enjoying shared experiences which can help to foster and build relationships. To remedy this, find activities to enjoy together, i.e. instead of playing games on your devices while sitting in the same room, get out a board game and play together. This is just one example, there are lots of opportunities to enjoy a shared experience on campus. Visit the Student Activities website to view their events calendar and plan your tech-free date/hang out for spring semester!

Ohio State, including Student Life Counseling and Consultation Service, has relationship related resources.

-Jordan Helcbergier, Wellness Coordinator

Photo by Jo McCulty

Winter Blues and Addressing SAD

| camel.2

Winter is upon us. The autumn semester is wrapped up, and many of us  swiftly put behind us those end-of-semester projects, research papers and final exams that  crept up way too quickly.

The winter blues leave us feeling out of touch with our natural routine and our body’s circadian rhythm. You may be feeling changes in your mood, your energy levels, or withdrawal from social interactions that make it hard just to get through the day.  Many of these symptoms describe Seasonal Affective Disorder or also known as seasonal depression, that usually emerges during months with dark and colder weather. You are not alone. Many students on campus are feeling this way, and here are some tips to help you ease into the winter season.

 

  1. Get some sunshine. Wake up a bit earlier to get 15 minutes of morning sun before classes or have meals outside or in a sunny spot indoors. Even on cold or cloudy days, natural light can help.
  2. Discover some hobbies. Hobbies are a wonderful way to get your mood up and socialize. Check out activities offered to you at your dorm or organizations on campus.
  3. Get Moving. Exercise can be a great way to release some stress from school or work and is a great way to find time to be outdoors as well.
  4. Create a routine. Create a schedule for when to wake up and go to sleep to avoid excessive sleeping or napping throughout the day. This can also help you find time to work on hobbies or extracurriculars in your schedule.

If these steps do not feel like enough, here is a free resource on campus that can guide you through the winter blues. The Student Wellness Center offers Wellness Coaching to all students. It provides opportunities to gain awareness regarding your capacity to create the life you want to live, both now and in the future. Wellness coaching takes a positive approach to personal development to generate meaningful goals for you.

Other Resources Available:
Counseling and Consultation Services

Student Health Services

Recreational Sports

 

-Shruti Asodaria, Wellness and Outreach Graduate Student Assistant

Cut Back on Holiday Gifting Stress – 5 Es of Sustainable Gift Giving

| camel.2

The holiday season is officially upon us with Thanksgiving quickly passing and Hanukkah, Christmas and Kwanzaa just around the corner!

This time of year can bring so much joy, from seeing friends and family to getting a break from school work it is a much needed relaxation vacation in the middle of the academic year. Unfortunately, this time of year also brings about stress and waste.

From wrapping paper, shopping bags and cards to food waste and unnecessary gifts – a lot gets thrown away this time of year. Research shows that on average Americans throw away 25%-43% more trash during the holiday season (from Thanksgiving to New Year’s Day) than any other time of year. This combined with the stress of needing to find the perfect gift for everyone on your list, can counteract all the good vibes we just mentioned above.

To practice some financial and environmental wellness this season, practice the 5 Es of sustainable gift giving:

  • Embrace Local Shopping
    • While purchasing gifts online is convenient, shipping costs contribute to waste this time of year. The longer the trip, the more of an impact. Contribute to your community and shop the old-fashioned way – in a store preferably a locally owned one. And don’t forget your reusable shopping bags!
  • E-Gift Cards
    • Gift card giving gets a bad rep but why not give someone the gift of buying something they really want for themselves. Keep in mind, plastic gift cards contribute to a significant amount of waste in this country. If you choose to go to gift card route, opt for a paper or digital gift card to cut back on waste.
  • Experiences
    • We all have that person on our shopping list who has EVERYTHING. Instead of buying an item just because, choose to gift them an experience instead. There are so many fun and unique experiences to take part in but also thinking practically works too. Options – cooking classes, museum tickets, concerts, spa treatments, summer pool passes, the list goes on!
  • Eco-Friendly Wrapping Paper
    • Wrapping paper is a large contributor to the waste generated over the holidays. Skip the wrap and instead opt to package gifts in reusable bags, cloth wrapping ‘paper,’ tote bags, or mason jars. If you plan your gift right, you can even make the wrap part of the experience! Example – wrapping a book in a scarf.

*If you are at a party with lots of wrapping paper and bags, be sure to gather what can be recycled and save gift bags for next year!

  • Evaluate Gift List
    • An easy way to save is by skipping individual gifts and convince your group to host a ‘White Elephant’ or ‘Secret Santa’ instead. This gives everyone the opportunity to by 1 gift instead of 7 (or more), saving everyone a little extra cash and cutting back on unnecessary gift giving. If your group is not open to the gifting games, create a list of who you are shopping for and how much you plan on spending. Create budget off of this list to keep your spending under control.

Don’t let the financial and environmental stressors of gifting ruin your holiday season. Remembering this time of year is about so much more than gifts. It is spending time with those we love and being grateful for what and who we do have in our lives.

 

References:

Prevent Waste During the Holidays | SCDHEC

Holiday Waste Prevention: How Much a Typical Person Generates – Brightly

A Guide to Sustainable Gift-Giving – Life with Less (life-with-less.com)

 

-Jordan Helcbergier (she/her), Wellness Coordinator

Fighting the Fear of the Freshman 15 (part two) 

| Jennifer Forsberg
So how can you go about dealing with the pressures surrounding the idea of the freshman 15? 

The first step is learning ways to combat any negative talk you may hear regarding the freshman 15 or any other college weight gain. Because this kind of talk has become so normalized, others may not be aware of the harm they may cause by bringing these topics up to incoming freshman. To make sure you prevent talk like this from bringing you down, try to challenge yourself to respond to these negative body talk statements in a purposeful way. 

If someone tries to warn you of the freshman 15, try telling them that it is simply a myth or that you will be happy with your body no matter your weight. You can also explain why statements such as those might be harmful to hear. If these seem too challenging to do, just try changing the subject.  

Besides avoiding negative body image talk, there are many ways to ensure you take steps to feeling better about yourself. At the end of the day, it’s your body, not anyone else’s, so you’re the only one who needs to like it.  

Here are a few simple steps to staying healthy and happy during your first year at college: 

  • Avoid diets. 

Studies have found that those who start a new diet their freshman year are more likely to gain weight. They also may be more likely to develop an eating disorder as well. Instead of dieting, practice intuitive eating. Intuitive eating involves eating whatever your body craves whenever you want it, guilt free.  

  • Make sure not to skip meals 

Skipping meals can lead to some of the same effects of dieting. It can also prevent you from having enough energy to perform well academically throughout the day. If you find yourself struggling to find time to eat in-between classes or other commitments, try keeping healthy snacks on hand to grab in a hurry.  

  • Drink enough water 

One study found that only about 15% of college students were drinking enough water each day. Water is important for every part of your body to function, especially your brain. Make sure to drink at least eight 8oz glasses of water each day.  

  • Get plenty of sleep 

Living minutes, or even seconds, away from your friends or a seemingly endless list of assignments can lead to many late nights during your college career. Not getting enough sleep can be extremely detrimental to your health. Try to get between at least 6-8 hours of sleep each night to make sure you are fully rested and have enough energy to take on the day.  

  • Schedule time for yourself 

With the introduction of several new commitments including a rigorous academic schedule your first semester at OSU, it can be easy to forget to make time for yourself. Remembering to take care of your mental health is just as important as taking care of your physical health. To do so, find time to destress and relax in your favorite ways for at least a few minutes every single day.  

  • Find time to move 

Make time in your daily schedule to get some type of physical fitness in. This could come from taking a walk around campus or trying one of the RPAC’s group fitness classes. Doing so will not only help you take steps in the right direction for your physical health, but it can also be a great stress reliever.  

  • Utilize Ohio State’s many resources  

Ohio State has a ton of really great resources available to all students! Check out all the programs the Student Wellness Center offers including nutrition coaching and the body project to specifically work on any fears you may have surrounding college and body image.  

References: 

-Kayla Miedrzynski, Body Project Student Assistant   

 

Fighting the Fear of the Freshman 15 (part one) 

| Jennifer Forsberg

Almost every student has gotten the warning of the dreaded freshman fifteen before they even step foot on a college campus. You may have seen it talked about in movies or on the cover of your favorite magazines. You most likely even have heard about it from your friends and family. 

The idea that everyone gains fifteen pounds their freshman year of college has taken society by storm. We are all warned to stay away from the unlimited plates at the dining halls or sugary drinks that may be offered to us at parties, all because they can cause the number on the scale to increase. 

The beginning of your college career comes with so many things to worry about. How will I find my classes? What will my new friends be like? Am I going to be homesick? How much weight you may gain or what your body looks like should be the least of your worries.  

The beginning of freshman year is also one of the most exciting times in anyone’s life. Never before have you had so many new opportunities waiting for you. If you spend all your time worrying about potentially gaining weight, you are going to miss out on so many great experiences. It is just not worth it. 

The matter of the fact is the freshman fifteen is also simply just a myth. Numerous studies have found the average weight gain is far lower than fifteen pounds. In fact, many students do not see a change in their weight or may even lose some weight during the first year at college.  

Even if you do see a change in your body during your freshman year, so what? As long as you are happy and healthy, there is no reason to try to change the way that you look. Trying to hold on to your high school body forever is impossible. It is normal for everyone to go through different phases of their lives where their bodies transition in some way or another.  

Each and every body changes as it ages over the course of each decade. By the age of 17-19 your body is still far from being done with growing. For both men and women, bone and muscle mass reach their mass peak sometime during their late teenager years or their early twenties. It is also common for your metabolism to start slowing down around the age of 20. Even if you keep the same food and exercise habits as you did in high school, your body may react differently. This means that the body you enter college with is not the body you will be leaving college with. 

Also, during this time, students are likely to be going through some emotionally challenging events. For the first time, you will be on your own as an independent adult trying to figure out your social and personal lives. It is easy to begin to feel overwhelmed and even lost, which can have damaging effects on not only your physical health, but your mental health as well.  

These potential challenges to your mental and physical health are far more important to worry about than your weight. It is important to stay proactive rather than reactive when it comes to your health. Check out part two of this series to learn about ways to deal with the fear of the freshman fifteen.  

References:  

-Kayla Miedrzynski, Body Project Student Assistant   

6 Strategies for Balancing Studying and Self-Care During Stressful Times

| Jennifer Forsberg

1. Start studying early 

If possible, avoid cramming at the last minute for a test. Try starting a week or two in advance and carving out 20-30 minutes per day to focus on studying. Giving yourself more time will help you to commit the content to memory. It will also help you to balance the content, manage your time, and avoid increased stress and anxiety at the last minute. 

2. Find a study environment that fits your needs 

Do you prefer to study in quiet environments alone, or with a group? You know yourself best. Try to create an environment that best fits your study style. Do your best to eliminate distractions. If it helps, you can move your phone (or other distractors) to another room while you study. 

3. Use study strategies that work well for you 

Study strategies aren’t one-size-fits-all. Try finding a method that best fits your own learning style. If something isn’t working for you, switch it up! Here are just a few examples of study techniques: 

  • Pretend you are teaching the content to someone else. If you have a roommate, friend, partner, family member, or even a pet, you can practice with them. If not, you can always practice alone. If you can clearly and thoroughly explain the content, it demonstrates how well you know the material.  
  • Create flashcards for key terms and concepts. 
  • Write down your notes and color code them. Get creative! Try creating visuals, rhymes, acronyms, or patterns to make connections and help you remember the content. 
  • Pick a topic and write down everything you know about it without looking at your notes. 
  • Create your own practice tests. 
  • Work with a classmate and quiz each other on key concepts. Discussing the content, bouncing ideas off each other, and quizzing each other will help expand your understanding of the content. 
  • Break larger, complex topics and theories down into specific examples. Think about how you would apply it in practice.  
  • Create a mock lesson plan, study guide, or outline for the content you are studying. 
  • Identify connections between themes and topics. Create diagrams, charts, or lists. 

4. Take breaks 

Taking breaks will help with your concentration, ability to focus, and overall productivity. Building in breaks can also help you prioritize caring for yourself. Set a timer to remind yourself to step away and take a break. For example, for every 30 minutes of work, stop and take a break.  

5. Take care of yourself and maintain healthy habits 

Studying can be stressful. Your grades and productivity are not reflections of your self-worth. Remember to prioritize taking care of yourself as you study. Self-care isn’t selfish! 

  • Stay hydrated. 
  • Make sure you’re getting enough sleep each night. 
  • Move your body in a way that feels good for you. 
  • Eat nutritious food. 
  • Spend time outside. 
  • Engage in mindfulness, meditation, and relaxation practices. Examples can include deep breathing, body scans, guided meditations, yoga, and more. 
  • Spend time with loved ones. 
  • Make time for activities and hobbies you enjoy. 
  • Give yourself time to rest and recharge, even if that means doing nothing at all. 

6. Ask for help when you need it

If you are having trouble understanding the class material or would like some extra help, reach out for support. Asking for help is a sign of strength. Try reaching out to your instructor, TA, or a trusted classmate. Go to office hours. There are also many campus resources available to support you including the Dennis Learning Center, The Writing Center, the Younkin Success Center, Disability Services, the Mathematics and Statistics Learning Center, and University Libraries.  

References: 

-Lucy Hennon, Graduate Student Assistant