Skylar Maurice, Staff Writer

Journaling is an activity that people may do only on a daily, weekly or monthly basis. They can choose to do it for a variety of reasons. Some may choose to partake in it as a way to cope with  difficulties they may have in their lives, while others do it because they find it relaxing. The benefits of journaling include improving self-distancing, self-confidence, stress, memory and productivity.

According to Verywellhealth, a person’s self-distance, a person’s ability to ponder on events in the past and emotions, can be improved through journaling. In addition, journaling allows people to encounter a decreased amount of responsive emotions, as journaling leads to a positive expression of these often repressed emotions. People also have a smaller amount of symptoms of physical anguish. 

A person’s self-confidence can be improved through journaling. There is a type of journaling called reflective practice journaling which is connected to a raise in self knowledge, confidence and coping skills. This is particularly seen in students who are in nursing. It is a type of journaling where people speculate on realistic experiences.

According to Psychology Today, journaling is something that can benefit an individual’s stress levels, as writing down your experiences and emotions is something that can be healing. In order to obtain the fullest benefits of journaling, one should write more routinely as compared to occasional writing. In addition, writing with sincerity rather than what you believe will please others, which is also important.

Memory can also strengthen from journaling as people can reflect on experiences that they’ve had in the past. They can also recall details that they forgot. Writing in a journal is something that can help people reminisce on significant things that happened in their lives. An added benefit of journaling is that this pastime allows people to have an easily accessible log of notable places, people or events. 

Finally, increases in productivity are closely related to journaling. When a person writes, it helps them better manage their tasks and layout their day. A productive person usually has a system of planning as it is something that succeeds for them. Writing can help people organize their week.

Nyr’e Jones, Staff Writer

About 13.6% of people in the world struggle with mental health, translating to over 1 billion people. These struggles affect people of all different ages, ethnicities, genders and social statuses. This worldwide crisis has been around for centuries, but has only just recently been seen as a health hazard and extremely detrimental. Mental health comes in different forms like depression, anxiety disorder, childhood development issues, post-traumatic stress disorder and so on. Mental health struggles are sometimes visible in a person’s life, but most of the time they are often disguised by many of the victims– where they can smile throughout that day while their mind is overwhelming them. Although the ability to hide is successful, there are many ways the strain is revealed.

Mental health not only affects the mind, but the physical body as well. Chronic stress can lead to unhealthy weight changes and sometimes triggers eating disorders. Depression often causes the inability to get out of bed and fatigue, which can be a vital clue that someone is struggling mentally. Depression can drain energy and motivation that are reflective in the inability to go on throughout the day, which later affects the desire to eat.

Mental health also extends beyond personal strain, straining friendships, romantic relations and familial relationships as well. Withdrawal and sudden disassociation cause loved ones to feel hurt or mistreated. This can lead to loss of contact or removal of the person who is struggling mentally because it’s not revealed to family and friends. This becomes a severe issue because the miscommunication can lead to a detrimental cause. Relationships and support are a huge necessity for people who struggle mentally, for the stability and support are what pushes them forward to bettering their health. Without communication, the silent battle is almost invisible and hard for the outsider to read, emphasizing the danger of mental struggle.

This invisible burden of mental struggles can also affect productivity and the role of everyday life– even through simple daily responsibilities like leaving school/work early, cleanliness and goals. These day-to-day things become neglected because of the struggle within, such as depression taking away motivation. Anxiety disorders affect overthinking and the inability to prioritize important things. Fatigue and lack of focus may lead to missing work/school deadlines, terrible performance and other harmful mistakes. These troubling effects on the body, mind, relationships and daily responsibilities reveal just how severe mental health struggles can be.

Mental health isn’t just individual issues that affect the mind, but affects a person’s wellbeing and the people closest to them. Fatigue and eating disorders show how the mind can affect the body, withdrawal and miscommunication shatters relationships, and mental struggles challenge the ability to fulfill everyday needs. Mental struggles can be extremely scary and draining causing a person to lose themselves entirely if they do not get the help they need. Because most of these struggles go unnoticed, the problem goes on until it’s worsened. Addressing and helping people who struggle with mental health should become an obligation because it does not just affect the person, but the ones around them and our world as whole. Mental health deserves action just like any other illness, for no one deserves to suffer silently.

Sam Klein, Editor

The term “burnout” was first coined in 1974 by clinical psychologist Herbert Freudenberger who borrowed “drug-addict slang” to describe the emotional exhaustion he observed in the East Village of NYC among drug clinic volunteers. Since Freudenberger’s research, the concept of burnout has evolved beyond healthcare and into the everyday lives of people–professionals and students alike, who suffer chronic and severe stress. A “burnout epidemic” is sweeping the nation now more than ever as society encourages a fast-paced, “hustle” culture, prioritizing long hours to achieve success while disregarding intentional self-improvement. 

What is Burnout? 

Erica Rogers PhD, Assistant Director of the Student Counseling Center at La Salle, defines burnout as chronic and prolonged stress, dividing burnout into three categories: emotional exhaustion, depersonalization and hopelessness. 

As a Brown University and City University of New York graduate, Rogers has been working with students for over a decade, as well as providing students at La Salle with necessary burnout-prevention training since 2019. As part of this training, Rogers emphasizes burnout is more than just stress, although the physical symptoms mimic that of anxiety, and instead extends into fatigue and apathy. 

Emotional exhaustion, as outlined by Rogers, is the fatigue that comes with chronic stress when an individual is unable to take a break or have a healthy release. This exhaustion then directly leads to depersonalization, the feeling of disconnection from yourself and the things you care strongly about. 

“Let’s say you are… [a] therapist. Let’s say you don’t care as much about what people are telling you, you’re not feeling that same kind of compassion,”  Rogers says, demonstrating a lack of empathy towards patients in a client-focused, humanity-driven field is an example of what burnout can look like professionally. 

After an individual starts to experience apathy, hopelessness begins to kick in; therefore, people might feel a decreased sense of accomplishment, or as Rogers explains “the feeling that nothing that you do makes any difference, [so] why do it anyway?”

What Does Burnout Look Like? 

For students, burnout can look like not going to class, failing to do homework or study for exams or generally isolating yourself from interests–whether clubs, organizations or social hangouts. 

While large amounts of stress are normal around midterms and finals, it is important to recognize the difference between healthy amounts of stress and burnout, which can be distinguished by an individual’s period of recovery. 

“Are you feeling relief from having a break from things going back to normal, or is it… really difficult for you?” La Salle Wellness Initiative Coordinator Allison Walter said, explaining that a few days to catch up on rest and indulging in personal interests post-midterm/finals would be enough for healthy stress levels, however not burnout. 

Physical symptoms of burnout can include spiked cortisol, muscle tension, back pain, headaches/migraines and sleeplessness/insomnia. However, many symptoms aren’t as obvious- like increased hopelessness and an inability to “bounce back” after periods of recuperation, which is why it is important to be proactive about burnout and minimize its effects early. 

Proactively Combatting Burnout

There are a variety of factors that contribute to burnout such as dysfunctional relationships, overwhelming demand (generally through a large volume of work), lack of control and an overarching feeling of unbearable stress. However, as Walter states, “We are more disconnected than ever.” 

“Struggling together can make it [burnout] so much more manageable,” Walter continues, explaining that by connecting with other students, especially those experiencing the same academic and social pressures, the overall impact of burnout is minimized. 

Rogers expands upon this idea, as she explains there are various physical, emotional/mental and spiritual connectors that can also help individuals who are struggling with burnout. 

Emotionally, Rogers recommends allowing negative thoughts to take up space in your mind instead of exerting excess energy to push them away, visualizing and focusing on self-compassion.

“Imagining that your stressful thoughts are leaves moving down a stream and floating away,” is an example Rogers provided of effective visualization, furthering her idea of self-compassion by encouraging people experiencing burnout to speak to themselves the way they would a loved one. 

Physically, Rogers claims it is essential to ask ourselves these questions: How do you treat your body when it’s under stress? Where do you hold the stress? And what are you going to do to release that tension? For some people, getting physical activity through going to the gym or for a walk is helpful, however a mere body scan, box breathing or holding a warm drink can be equally as effective. Not every solution is “one size fits all;” therefore, it’s important to recognize individual techniques that are successful. 

Spiritually, one should take time to do things that connect with their personal values to gain a greater perspective and bridge their experience with the intangible. Rogers takes this one step further to encompass random acts of kindness where we ask ourselves relationally, how am I connecting with others? 

Walter acknowledges burnout is perceived as “part of the college experience, but it doesn’t have to be.” She elaborates that there are numerous ways to proactively combat burnout including through clear school/social boundaries, saying “no” when necessary, viewing extra-curriculars as quality over quantity and recognizing the vast free resources available to students on La Salle’s campus. 

Resources to Combat Burnout 

On-campus: 

• Student counseling is free to La Salle students, along with wellness coaching through the Student Health Center. The Student Counseling Center recently adopted a new program titled “Community Connections,” as well as a “Wood and Wellness” group that meets every Wednesday at 11 a.m. outside the Student Counseling Center to go on nature walks/hikes. See the fliers below for more information: 

• The Center of Academic Achievement can assist students with a variety of academic needs from coaching to tutoring, which can make the academic effects of burnout that much more bearable. 

Additional Resources, as recommended by Dr. Rogers: 

• Apps: Insight Timer, Calm and Headspace 
• Podcasts: 10% Happier, Tara Brach and Mindfulness Mode 

“If you’re experiencing this, you’re not alone,” Rogers said, claiming that your mental health is just as important as any other lifelong goal, debunking the “hustle culture” myth one support system at a time. 

To contact Dr. Rogers directly for more information on burnout, you can email her at rogerse@lasalle.edu, along with Allison Walter at waltera@lasalle.edu. 

Skylar Maurice, Staff Writer

Eating is something that people do on a daily basis in their lives. They may eat out at a restaurant or decide to cook a meal at home. Nevertheless, when eating a meal, many people are not mindful of it. Mindful eating is a type of eating that involves being aware of how you are feeling instead of what the food actually is. Mindful eating can be beneficial for people in ways such as digestion, supporting weight management and lessening yo-yo dieting. 

Mindful eating is a type of practice. According to The Whole U, the practice entails being completely present and open-minded when eating snacks and meals. It is also a practice that incorporates every sense, emphasizing the importance of paying attention to bodily cues. These cues include hunger and can help people decide how much they need to eat. These cues can also signal how full your stomach is and what foods are appetizing. 

One of the benefits of mindful eating includes helping a person’s digestion. According to health.clevelandclinic, enzymes in a person’s mouth are present when people chew and aid in digestion. Mindful eating supports chewing food meticulously and eating it steadily. This causes people to digest food in both an adequate and prompt manner. 

Another benefit of mindful eating is supporting weight management. When people listen to their body’s internal indications, they are able to develop healthier food management techniques.  Mindful eating helps people to calculate their hunger based on what the body is saying to them instead of calculating hunger based on how many calories you eat. Integrating these eating patterns can help people realize that the food is not as appealing as it appears to the brain.

Moreover, another benefit is lessening what’s called ‘yo-yo’ dieting. According to bite out of life nutrition, diets that are a type of “swift fix” do not work in the long term. Small successes can be found in the short-run, a likely result of diets that restrict the amount of food people consume. A large number of people that diet, however, wind up gaining back the weight they lost. 
Additionally, this type of eating can be practiced. According to Healthline, people can begin mindful eating through simple measures. One of the ways include eating at a slower pace and not rushing. Another way is by concentrating on the way the food you’re eating makes you feel. People can also ask themselves a series of questions before eating including why they are deciding to eat and if they are actually hungry. People may also sit in an assigned area such as a dining room or kitchen. This can replace sitting in front of your television or desk to eat a meal, which in turn can make the mundane routine of eating more elaborate and thoughtful.

Skylar Maurice, Staff Writer

Stress is something that many people deal with in their daily lives. It may be viewed by many as something that is inevitable. Even though stress can occur, there are ways to reduce it. These ways include walking, yoga, guided imagery, aromatherapy, focusing on sleep, and taking a break from cellular devices.

In order to reduce stress, it’s important to understand what it is. According to The American Institute of Stress, stress is the body’s response to various external demands, both good and bad. A majority of people associate stress with something that causes harm to people. Positive stress, however, can increase a person’s productivity. Conversely, negative stress causes a decline in productivity. There are three components to stress: biological, psychological and social. Biological refers to the body’s physical reaction to stress. Psychological is the body dealing with and understanding stress. Social refers to the environment and relationships that impact a person’s response to stress.

One way to reduce stress is by walking. According to verywellmind, walking helps people relish in a change of scenery. Walking can be done in a multitude of ways. This includes sauntering around the office after a frustrating job, or taking a lengthy walk in the park.Walking is a straightforward activity that can help restore both the body and the mind.

Another way to lessen stress is through yoga.Yoga integrates light exercise and movement in a way that’s both physical and breath-focused. People can derive benefits from doing yoga on a regular basis in terms of their physical and spiritual health. To begin doing yoga, some may use an app, follow a program online, or go to a class.

Guided imagery can help to reduce stress as well. Guided imagery is similar to taking a brief vacation in your head. This may cause someone to imagine what their place of joy is. The imagery can be done by listening to someone through a recording, or at home by yourself if you know how to do it. Imagery involves shutting your eyes and imagining a relaxing scene. Thinking about the experiences you have in terms of your senses can help you feel as if you are in that place. 

Aromatherapy can also help to diminish stress due to its many benefits. These benefits include feeling more present and more calm. Aromatherapy can be done through candles or diffusers. Arising research implies that specific scents can lessen stress hormones and change brain activity.

Additionally, a way to lower stress is by focusing on sleep. According to Cleveland Clinic, getting a suitable quality of sleep is important. Stress intensifies when your quality of sleep is poor. This can turn into a menacing cycle. It starts when a person tosses and turns due to stress. The next day they are extra stressed, as they experience a lack of sleep. A new routine before bedtime can be developed to help with sleep. This can consist of taking a prolonged bath or drinking herbal tea.

Taking a break from your phone is another good way to minimize stress. Many people automatically scroll through the media or get drawn into gloomy news. This can become overwhelming for people when trying to stay informed. Discovering a balance in terms of news exposure can benefit people. Disconnecting and engaging in activities such as board games, puzzles or reading a book are all plausible ways to stay away from technology-based stressors.

Skylar Maurice, Staff Writer

Many people may choose to stay indoors due to the cold weather; however, people can still consider running as a way to get exercise. Running has many benefits including improved heart health, brainpower and immune system health.

One of the most impactful benefits of running is increased heart health. According to Self, there are guidelines given by the government on the recommended amount of daily activity. This amount is 150 minutes of exercise that is average in intensity in order to improve cardiovascular health. Low and high frequencies of running can still benefit people. A Mayo Clinic Proceedings review demonstrated that the same benefits were received from people who ran marathons in comparison to those that ran once or twice every week. Running can help create a durable cardiovascular system as a whole.

In addition, another benefit of running is improved brainpower. The decline of brain tissue increases the risk of cognitive decline. Being fit in terms of aerobics helps people keep more of their gray matter. The hippocampus is included in this part and is responsible for memory sustainment.

An additional benefit of running is a stronger immune system. According to Verywellhealth, exercise that is moderate and habitual aids in a better immune system. Research indicates that people who do high intensity workouts have been indicated to not have as many colds as well. A theory has been made by experts that physical activity can support the circulation of white blood cells that are responsible for attacking infections.

In order to avoid these problems, attending running events can be beneficial. An upcoming running event is the Rothman Orthopedics 8K. Additionally, there is the Philadelphia Marathon. According to Philadelphiamarathon, an 8k race is 4.97 miles, while the marathon is 26.2 miles. The race pursues the Schuylkill River and Kelly Drive. The date for this year’s race is Nov. 22, 2025. People that finish will acquire a shirt, medal, refreshments and an online certificate.

Another event where people can run is called the Dietz & Watson Philadelphia Half Marathon. The run’s distance is 13.1 miles. The race begins at the Benjamin Franklin Parkway and passes through several unique areas such as Old City and Fairmount Park, concluding at the Philadelphia Museum of Art. This race became a part of Philadelphia Marathon Weekend in 2006. Thousands of athletes are given the opportunity to finish the race on their terms, as each age group has increments and receives awards. The date for this year’s race is Nov. 22. Every person that finishes the race obtains an online certificate, a shirt, a medal and refreshments after the race.

Another event is the AACR Marathon. The run passes through Fairmount Park and the Schuylkill River. The course has different checkpoints based on how far you ran. These distances include 2.2 miles, 10K and 15K, and beyond. The course also has fluid stations available. The date for this year’s race is Nov. 23. Every person that finishes gets awards. These items include a certificate, medal and refreshments afterwards.

In summary, during the colder months of the year many people stay inside; yet running is still an exercise that people can participate in. The benefits of running include an improved heart health, brainpower and immune system health. There are several running events that can help people avoid these issues.