February 2011

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Reverse Culture Shock

February 17, 2011 in Student Life by walkera

By Jill Yashinsky-Wortman and Bobby Van Cleve, Student Life

Many students will have the opportunity to study abroad while at Gonzaga, an experience that is truly life changing.  Having the chance to study abroad will allow your student to experience another culture, discover more about themselves, and form relationships with people from around the world.  This experience is extraordinary but can also be challenging and will test your student’s abilities to adapt and deal with change.  For many students, the difficult part of their experience does not come until they return home.

While preparing to go abroad, students often hear about culture shock.  Less frequently talked about is the idea of reverse culture shock, or the mix of emotions often felt by students returning to their home country after a long period of time away.  While people are excited to hear all of the stories and may smile and listen enthusiastically, students are excited to share, but are often mildly frustrated that no one at home can fully understand their experiences abroad.

Reverse culture shock typically has four stages that students will go through:

1. Disengagement- this often starts prior to students leaving for home.  They may start to feel sad about leaving their host country, the friends they have made there, and the experiences they have had there.   Other emotions may include frustration about returning home or not having fit in everything they wanted to, reluctance to leave, or having been so busy prior to leaving that they haven’t had time to think about anything else.

2. Excitement- students are often very excited to return home to familiar surroundings, people, and food.  Just as students are excited to see their family and friends, so too are the friends and family excited to see them.  This stage can be short lived or last a long time, but typically comes to an end when students realize that others aren’t as excited about their experience abroad as they are about sharing it.  This tends to be those first moments when students become frustrated that others can’t fully understand their experiences.

3. Irritability- once students begin to feel that others don’t understand their experience, they often can become irritable, sad, lonely, angry, disoriented, or lacking independence.  These emotions are compounded by students not understanding why they feel this way.  This is often when students want to go back to where they were studying abroad.  Though students have a significant amount of independence at college, they often feel even more when they are abroad.  Returning home may lead to their feeling like they have somehow lost their independence again.  When students go abroad, their friendship groups may also change.  They may feel closer to those students who have had a similar experience to them.  Those friends who stayed at Gonzaga while they were gone have also had to readjust their social groups and may have made new friends who were previously part of their social circle.  This can also cause some temporary frustration.

4. Readjustment/adaptation- students will gradually readjust to life back at home.  Though things may appear to return to normal, students often feel like there is still something different.  What it may take them longer to realize is that the thing that has changed the most is often them—their attitude, beliefs, values, and life perspective have been significantly altered by being abroad.  Nelson Mandela said it best: “There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered.”

We asked some of our students to share their stories of experience culture shock upon their return from studying abroad.

Bobby Van Cleve, Zambia, Summer 2008

For me, coming home from being abroad was a welcome experience.  I had spent a good portion of my summer with the Comprehensive Leadership Program in Zambia and I had missed a lot of things.  I missed being able to talk to my parents whenever I wanted, I dreamed about warm showers, and I was desperate to have ice and other luxuries of home.    When I returned home it was a great feeling, but after a few days I longed to be back in Zambia.  At first I thought home changed, which it had, but what really happened was I had changed.  Before I left I could have eaten three helpings at dinner, now I was struggling to eat one.  I began questioning my career path and what I wanted to do with my life.  I loved sharing my experience with others but I knew that they would never understand what it meant to me.  Spending the summer in Africa with fifteen of my classmates, people who became my friends and family while gone, was an adventure.  Home did not seem to have that same excitement and it was tough to re-acclimate.  After a period of time I got used to being home and developed a new routine.  I continue to think of my time abroad, but now it serves mainly as a reminder of how fortunate I am for the opportunities I have been given.

Dominic Balestrieri Gonzaga in Florence, Fall 2010

The thing that I found most interesting about reverse culture shock wasn’t the return back to the United States that affected me the most, it was my return back to Gonzaga that really hit the hardest. When I first flew in to Boston in December I was extremely excited to be back, especially due to the fact there was a live NFL football game on television that I was actually able to watch! (Something I hadn’t been able to do since I left for Florence) All of the little things that I had taken for granted, such as ethnic foods, access to the internet via my phone, and something as simply as being able to speak English to every person I interacted with made the initial return easy. Coming back to Gonzaga, on the other hand, was a completely different experience. I had flown back to school with an unrealistic expectation of life here being similar to that abroad; always being able to see my close knit group of Florence friends, never having any down time, and spending every weekend in an exciting and new environment. Instead, I was faced with the realization that life back home moves at a slower pace, one that isn’t filled with new and exciting experiences every day and every weekend. But since those first few weeks have passed, I’ve started to adjust and get into a routine, finally able to settle back into my Gonzaga community and lifestyle.


Danielle Demarais Gonzaga in Florence, Fall 2010

“You’re life will be changed forever,” this phrase was a common sentiment I heard before leaving for four months abroad in Florence, Italy, naïveté getting the best of me, I shook it off thinking how could I possibly experience enough extreme change to be a different person. Upon returning to normal life in the States, it couldn’t be more evident how abnormal I am compared to the person I was when I boarded my plane. The level of maturity, perspective on people domestically and internationally and sense of complete independence can almost be overwhelming at times. The rush of seeing improvement and growth in myself, while can provide stress, also supplies a sense of achievement. Not only did I survive living in a foreign country, but I came back a more complete person then I ever imagined possible. Adjusting to fitting the new personality acquired abroad back into life I departed from is still a daily struggle, but I find satisfaction in knowing that the end product of development in myself is something I wouldn’t change for the world, literally.

Robby Bernicchi Gonzaga in Florence, Fall 2010

After 24 hours of travel from Europe to Seattle, I don’t think I have ever felt any happier to get off an airplane. Once I got off that plane though, I knew I was definitely back in the old US of A. People around me were walking around with gigantic coffee drinks covered in whip cream. Walking past the sandwich shop, I saw a foot long sandwich piled with meat and cheese as it was thrown into the toaster oven. This is what made America first stand out to me. How did I get by without that “coffee” and big sandwich for four months though? The answer is simple, they aren’t necessities of daily life. Once I was thrown into Europe, I was literally forced to take a step back and live a much simpler life. The clash of my American habits and the European lifestyle were not easy at first. Now that I am back in the States though, I realize how much access I have to things now. While it may be a good thing, I try to keep the simpler ways I learned, and apply them to my lifestyle here. For me, there isn’t much of a reverse culture shock. Rather, there is a greater appreciation for the things I used to take for granted. I loved Europe, but now I realize how lucky I am to live in America.

Nicole Bene Zambia, Summer 2010

There was a level of frustration when I returned home to the United States and was presented with the question “How was Zambia?” Every adjective in the book couldn’t begin to describe the whirl wind of an adventure I had just been on so I would typically settle for response, “Indescribable.” With so many wonderful memories jammed packed into my brain, it became difficult to pin point one word or phrase that could encompass the humanity I encountered, the heartbreak I witnessed, the beauty that nature presented, and the comfort I felt while living there. Because of this, my favorite moments became when my friends and family members would simply say, “Tell me a story.” That I could do. I would tell them about the hundreds of little hands I held within seconds of arriving on the little charter plane, the birth that I witnessed in a remote mission hospital by a 15 year old mother who didn’t make a sound, or  the majestic way the Zambian people moved their hips to the sound of drums.  I would find comfort in sharing these stories for it was the best way I could connect my loved ones from home with my loved ones in Zambia.

Parents, ask questions. Lots of questions. You have the right to live vicariously through your students so don’t hesitate to be persistent. Sure they may be frustrated when trying to convey the exact taste of the caterpillar they ate, the deepness of the red they saw every night at sunset, or the heavenly scent of the Zambezi breeze, but don’t let that dissuade you. A time will come when we will be ready to share and it is such a relief to know someone is ready to listen. Sharing our memories with you becomes the next best thing to teleporting back to where we just were.

Tips for Parents

To help your student readjust, be prepared for them to show reverse culture shock. The confusion they often feel upon their returning is normal.  Welcome them home and ask questions. Be supportive but don’t overwhelm; let them share the experience when they are ready.  Encourage them to stay connected with their fellow travelers or seek out communities online that align with their recent trip.  Incorporate some of your student’s new culture in your family.  Encourage your student to stay involved by volunteering with local groups or sharing their experience with their home community.  Becoming a conversation partner with someone from the country your student visited is often a rewarding way to maintain language skills while also teaching another person English.  The most important thing is to be encouraging while your student readjusts.  Know that any reverse culture shock they may have will pass, and your support will help it pass smoothly.

What’s New in the Career Center…

February 17, 2011 in Career Center by walkera

Spring Semester is underway and the Career Center/GAMP offices have some key career development events that are coming around the corner, which are open to students of all years and academic majors.

Speed Mock Interviews: Gives students the practice of interviewing without the pressure of landing the “dream job”.  Students have the opportunity to interview round robin style with 20 employers.  Immediate feedback on their answers is shared.  This is an excellent opportunity to practice and refine interviewing skills for all students.  The event will be held on Feb. 22 at 6pm.  Encourage your student to RSVP by e-mailing careercenter@gonzaga.edu

17th Annual Partnership in Employment Fair: This exciting career fair is a joint effort between the four regional Universities (Gonzaga University, Whitworth University, Washington State University – Spokane and Eastern Washington University).  This robust career fair features 80 regional employers.  If your student is exploring the idea an internship or full-time opportunity this summer, they want to be at this event!  The fair takes place on Feb. 23rd from 2-7 pm at the Spokane Convention Center.  For more information, go to: http://www.partnershipfair.com/

2011 Bay Area Treks: Our fourth annual Bay Area Trek (March 10-11) is another great experience for our students.  Students of all majors and years are invited to join us for the Bay Area Treks.   Silicon Valley, March 10th excursions include: Google (Lunch on Site), Stryker, EBay. San Francisco, March 11th excursions include: Wells Fargo/Goldman Sachs, Marsh/ Spencer Stuart and Edelman/ Nordstrom. Cost: $35 for one city, $60 for both.   The first 15 students who register for the Trek get 50% off their registration fee!

This semester, in addition to these capstone events, the Career Center/GAMP is “Takin’ it On the Road” to various academic buildings on campus. Our goal is to create a visual and friendly reminder to students that the Career Center is a resource in their career development process.  The Career Center/GAMP team will be present with resources tailored to their academic area and focus.   No need for student’s to schedule an appointment, just come on by!

Our visits for the rest of the semester are as follows:

  • February 18th: College Hall 12-4 pm
  • March 2nd: Jepson 12-4 pm
  • March 16th: Rosauer 12-4
  • March 23rd: Tillford 12-4 pm
  • April 20th: Steps of Crosby 12-4

As always, the Career Center/GAMP offices are a resource for the career development process for your student regardless of year or academic major.  Encourage them to swing by for a Drop-In Hour (each Tuesday 12-1) for some career coaching, but no appointment needed!

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“What to do in Spokaloo”

February 17, 2011 in Parent and Family Programs by walkera

by Chip Roe (Proud Parent ’2014)

Hello again, well it’s February in the Inland NW and February is a time of year where the weather is still wintery but spring is on the way. For me February sometimes feels like the 1st day that your cold is better. Your still not feeling great but just getting better get’s you in a good mood. I feel good about February knowing some migrating birds are already on the way here, and beneath the ground things are starting to grow and will soon be popping up.  February has a couple of interesting days for sure, one being Groundhogs day. What the??? Who empowered a rodent with such responsibility and who decided on a groundhog in the first place? I think most people aren’t even sure what a groundhog is. Here in Spokane we have a similar creature known as the marmot. Although meteorological prognostication isn’t required of them. In fact we really have no expectations at all other than seeing them scramble among the rocky outcrops located throughout Spokane. They are clumsy comical looking animals, usually poking just their heads up and whistling at passers by. They are popular among locals so much so that considerable amount of mural space has been dedicated to them. The other big February day of course is Valentine’s day. Rodents definitely should not be involved in this one however as a male of the human species the ritual can at times seem just as mysterious. For me though it’s another reason to visit some of my favorite Spokane establishments and get credit for being a good guy at the same time. Spokane has many interesting places to take someone to dinner. Some of my favorites have significant history that you get to see and feel as part of the experience. Clinkerdaggers restaurant was originally a large Flower mill located right on the Spokane River. The food, atmosphere and views are terrific. A lot of the original equipment is on display and the place has an old pub type of feel to it. Another of my favorites is the Steam plant grill. This building with huge twin smokestacks that were built to resemble the stacks on a paddle wheeler provided steam to heat Spokane area homes for 70 years until it closed in 1986. It was renovated into a spectacular restaurant where you can be seated in a variety of settings, some right inside the old boilers. and others with 80 foot ceilings, you can even go right into the old stacks and look up 225 feet to the top. Along with dinner for a Valentine’s evening special treat is a stay at the Davenport hotel. This turn of the century luxury hotel has been beautifully restored and is well worth a visit just to walk into the lobby and look around. There’s no way to justly describe the history and spectacular setting in the space I have here but you can read much more about this and the restaurants on the internet. The history is worth reading even if you do not get the chance to see them in person. Have a great February and see you soon with a rodent free March edition.

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Students Must Apply for Summer Financial Aid & Summer Work Study

February 17, 2011 in Student Employment by walkera

Students who wish to apply for financial aid for summer classes, or, apply for summer Federal or State Work Study will need to fill out a Summer Financial Aid Application.  This application will be available Monday, March 14 (the Monday after Spring Break) in the Financial Aid Office.  Students do not have to be taking summer classes to qualify for summer work stud, but a 2011 FAFSA must be on file.  It’s never too early for students to begin thinking about summer and making sure they take advantage of the resources that are available.

Students who qualify for summer Federal or State Work Study should have no trouble finding jobs.  Those students who wish to work, but do not qualify for work study, can look for an institutional job on campus or consult the Community Job Board for off-campus jobs in the Spokane Community.  Any questions about summer employment can be directed to the Student Employment Office at (509) 313-6588.

So the FAFSA’s over, now what?

February 17, 2011 in Financial Aid by walkera

FEBRUARY—Special Conditions

So the FAFSA’s over, now what?

I can almost hear the proverbial sigh of relief coming from the masses of parents who were able to complete their free application for federal student aid by the February 1st deadline. In the Financial Aid Office here at GU we answered hundreds of questions, attended several FAFSA nights at the local high schools, and even helped coordinate some collaborative events with the other local colleges in the area to be sure that everyone’s questions were answered as they checked this off the list of “to dos” before college. Our hope is that you found it less daunting than it was hyped up to be.

However, as soon as the sigh of relief reaches completion, the natural anxiety builds again and within days the phones start to ring with eager parents wanting to know if we have that vital piece of the puzzle ready to send their son or daughter known as a financial aid package. To end the mystery, you will not receive a financial aid package from Gonzaga before late March or possibly early April. Are we trying to build suspense for that long? No, our goal is to work quickly and accurately to ensure that you get the best possible package we can offer.

In the meantime, you may be wondering if it would be helpful for you to call the Financial Aid Office and explain some of the numbers that you put on the FAFSA. We welcome any explanation that you have to offer, however when it comes to altering financial aid packages, we’re only able to consider the following special circumstances:

-Loss of wages or benefits of the student’s parent or spouse

-Divorce or separation

-Medical/dental expenses not covered by insurance that exceeds 7.5% of adjusted gross income

-Loss of child support

-Parent attending college and enrolled in an approved degree-seeking program of study

-National or natural disaster

-Death of parent or spouse

-K-12 private school tuition costs

-Support paid to extended family members

If you happen to have a scenario that falls in to one of these categories, simply visit: www.Gonzaga.edu/FinancialAid and go to the Unusual Financial Circumstances page of our site. Here you will find a form that can be sent to the Financial Aid Office where we will process the included numbers and touch base with you regarding any changes. You may also refer to the document that is linked to the Special Conditions Appeal form here:

http://www.gonzaga.edu/Campus-Resources/Offices-and-Services-A-Z/Student-Financial-Services/Financial-Aid/Downloads/2011-12-Special-Conditions-Appeal.pdf

However, you may notice that some common financial issues are not included. Things such as inability to liquidate assets, mortgage payments, property taxes, consumer debt, credit card debt, and car loans, are not able to be appealed. Our ability to help families in these scenarios is very, very slim.

The best advice we’re able to give families is to wait until the spring to evaluate the initial financial aid package that will be awarded to your son or daughter. After this has happened, and if you continue to have questions, then contact the financial aid office with further questions. We’re always happy to take your calls but once that package has been received we may be able to help you even more.  Good luck in your decisions and please contact the Financial Aid Office if you have any further questions.

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Heating Up The Academics

February 17, 2011 in Academic Services by walkera

Heating Up The Academics

Your student is probably tired of winter – we sure are.  As we wait for spring’s arrival, you might encourage your student to shake off the chill by heating up their academic efforts.  Try suggesting some of these ideas now, to help their academic life blossom this spring semester.

Navigating Your Way to Better Academic Performance

  • Is your student struggling in a course?  You might suggest these remedies:
    • Try different study strategies.  We have gathered a few different tips and tools that can help your student form either better or new study habits. Find this, and more, on our website.
    • First, talk to the professor.  Make an appointment to see him or her during office hours to go over course material, get clarification on a concept or assignment, gain better understanding of course material, or to go over recent exams and quizzes to learn from mistakes.
    • Ask the professor about tutoring services, if extra help is needed.  Click here for a list of organized free tutoring and extra help (Writing Center and Mathematics Lab) services on our website.
    • Need more one-on-one help?  Consider signing up for the Tutoring for Academic Success, that may connect your student with a peer tutor for individual support aimed to help in specific classes (based on availability of tutors).  There is a charge for this individualized service, but we do offer financial assistance for those who qualify.  Click here to learn more about the Tutoring program, or call 509-313-4036 to speak to the program coordinator.

In Search of the Elusive Major

  • Is your student wandering through their spring semester, searching for a major?  We can help with that too!
    • It’s okay to be undecided.  The best way to learn about majors that may be of interest is through exploratory advising.  Send your student to Academic Services, College Hall 326, to schedule an appointment with an advisor today to start the conversation.
    • The Counseling Center, located in College Hall 303, offers a variety of personal inventory tools designed to help students narrow down career and major choices by matching their interests and personality type.
    • The Career Center, located in Crosby 211, offers career counseling, resume and interview preparation work-shops, as well as an online tool, called ZagTrax, which puts students in touch with potential employers.  They too can assist students with finding a career that best suits their skill set.

In March: Midterm exams take place, followed by a well-deserved spring break.  When your student returns to campus, mid-term grades and summer session registration will be waiting for them.  We will send you more information about what mid-term grades mean, action steps your student can take to improve grades, and prepare you with information about summer registration, too.  If you have questions before then, please don’t hesitate to contact us directly.

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Student Reflection: “Love”

February 17, 2011 in University Ministry by walkera

By Matthew Kiernan, ‘11

As a senior, my career at Gonzaga has been filled with many amazing blessings and opportunities.  These include friendships, classes, retreats, sports, and many other surprises. I have spent time talking with several other friends about the crazy idea that soon we will be leaving our friendly confines and being challenged in new ways in the wider world. In doing so, I have found a common theme about what Gonzaga has meant to each of us. All of us and myself especially have expressed that we have grown in the virtue of love. This can be a passion or desire that we have found and want to pursue in the upcoming years. Others have found this love in their friendships and community. Even more have found it on retreats or spiritual endeavors. For myself personally these spiritual events have been the forefront of the experience of this love. While I will always remember cramming twenty people into a tiny freshman dorm room singing “Free Falling”  by Tom Petty, the love I have experience here is deeper than that. Our former president Fr. Spitzer in his latest book New Proofs for the Existence of God says that we have a desire to love and be loved. This desire comes from being created by a God who wants us to seek that joy and be fulfilled in Him who is love. This is the extent to which University Ministry aims, allowing the individual to have the opportunity to experience this incredible unconditional love. This love transcends our physical reality and gives us the strength we need to accomplish all that Gonzaga asks us to be. It is so much more than anything the world or our secular culture could offer because it is genuine and has our best interest at heart. Gonzaga has afforded me the opportunity to take my relationship with God to a deeper level and for that I will always be grateful.  My life and my career at Gonzaga have been transformed by this experience of real love and I hope others have the chance to share in something that is so meaningful to me.

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Healthy Choices

February 17, 2011 in Health and Safety by walkera | 1 comment

As we all know, a New Year’s Resolution is a commitment that an individual makes to one or more personal goals, projects, or the reforming of a habit.  One of the most popular goals is to improve health whether is be losing weight, getting fit or living a healthier lifestyle.  We, at Sodexo, are committed to helping our students and customers at Gonzaga University reach their goals and help them make healthier lifestyle changes.

While the students were away during Winter Break, Sodexo employees worked hard to create new programs in the COG’s Resident Dining. With the hiring of a new Executive Chef, Thomas Morisette, Sodexo had its own New Year’s Resolution: To educate students on healthy living by providing healthy options and teaching them to make the right choices.  When the students returned in January, they were welcomed with many new healthy and dietary restrictive options in Resident Dining.

What the Sodexo Team came up with has been fantastic! For starters, there is now a new permanent Vegetarian/Vegan station during all meals which is always manned by a Chef. The Chef’s have created some amazing recipes like Meatless Sheppard’s Pie, Vietnamese Pho Noodles and Black Bean Enchiladas.  Our Grill station is now always serving a Chickpea and CousCous Gluten Free Burger for those with Dietary Restrictions which compliments our Gluten Free Bread and Muffin options that are always available.  During breakfast, there is a new Oatmeal Bar with tons of cut up fruit and other nutritious toppings to get the day started right.  For lunch, our Salad’s to Order station has been a huge success and the lines get longer every day!

As always, all of our nutrition facts are posted by the food item and available online so that students have the tools to make healthy choices.  At every meal there is always one entree that is flagged and labeled “A Balanced Way” which signals to students that it is a healthy choice.  These items can range from Grilled Mediterranean Chicken with Orzo and Steamed Vegetables or even Pizza made with Whole Wheat Crust, Low-Fat Cheese and loaded with Veggies!

In order for us to educate the students on all these new options, we hosted an event in the COG where the entire menu consisted of healthful items.  We had our resident dietician on hand to answer student’s questions and to help educate them about the options available. We also created a Facebook contest which encouraged students to make the right choices by having them post photos of themselves eating healthy items. The person with the best photo won $100 to amazon.com!  We have received great feedback from all these changes, especially the event.  The students are encouraged and so are we! We plan to not only keep offering these new options, but to expand on them. As we say at Sodexo, “A Better Tomorrow Starts Today!”

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Spring Break Safety

February 17, 2011 in Student Activities, Student Life by walkera

By Bobby VanCleve and Jill Yashinsky-Wortman, Student Life

Spring Break is one of the most anticipated breaks of the school year.  To students, Spring Break represents the chance to escape the gloom of winter months and burdens of school work.  Many students choose to recharge at home while others travel to domestic and international locations with friends.  Most students encounter few problems on their trip and have a great time, but each year there are stories about trips gone wrong.  Your student can avoid many of the potential pitfalls of traveling by planning ahead and staying alert while on their vacation.  Talking with your student about their plans before they leave can help increase the odds of a positive experience.

The first step to encourage your student to take is to create a plan for their trip.  An organized plan will keep you in the loop on their intentions and make sure they have considered everything needed to make the most of their time.  One of the most popular destinations for GU students is to visit Mexico.  Part of any plan for international travel should be verifying visa requirements and checking with the State Department for travel alerts concerning their destination.  Additionally, students should make all copies of important documents and always have with them their ID and passport.  A lot of things are different in other countries—including the laws! Remember, students traveling abroad are subject to the laws of the local jurisdiction and not afforded the same rights as in the United States.  Does your student know that 911 is NOT a universal phone number for help?  Emergency numbers vary by country. Encourage your student to do some research about his/her destination prior to departure.  Check out http://travel.state.gov/travel/cis_pa_tw/safety/safety_2836.html for more information about spring break travel.

A second popular destination with Gonzaga students is to travel to Las Vegas and support the Zags in the WCC basketball tournament.  Las Vegas ties in perfectly with the second major step to take towards having an enjoyable break–creating a budget.  Students should consider any remaining expenses they will have for the rest of the semester, and use that amount to determine the total amount they can afford to spend while on break.  Sticking to a budget will allow your student to have a great time while still having money to get them through the rest of the semester. Students should set aside money for lodging, food/drinks, and any recreational activities including basketball tickets, shows, gambling, etc. Students can lose track of how much money they are spending in the excitement of their travels and a budget can help them stay on track.  Despite their destination, students should always have extra cash available for emergencies.

A general safety tip to encourage is to always travel in groups, specifically when going out at night.  When traveling internationally, the drinking age is often less than that of the United States.  Some students over indulge in this new found freedom.  Talk to your student about the dangers of binge drinking and overconsumption.  Encourage students to know their limit and pay attention to how their body is responding to alcohol.  Have them consider the idea of rotating who is drinking so that at least one or two people are always sober and able to assess dangers, monitor alcohol consumption, and look out for everyone’s well being.  Drunken individuals are not only a danger to themselves—they also become targets for pickpockets, thieves, and other worse things.   If you are specifically concerned or want extra reassurance about your student’s safety, discuss setting aside specific times to check in and stay in touch.  If students are aware of their surroundings and practice common sense and everyday safety precautions they should have no problem staying safe while on break.

Sweet Dreams!

February 17, 2011 in Health and Safety by walkera

By: Jill Royston, Program Coordinator, Student Wellness Resource Center

Imagine your best night’s sleep – no interruptions, the perfect warmth, sweet dreams….and when was that? I think for me that was around age 5!  Sleep – we hear about it all the time, the health benefits, the reasons why we should strive for those 8 hours; however, remember what that was like in college? So do I….sleep was a privilege, not a necessity.  Today I bring a different message.  One that is more important and honestly, more imperative…sleep is essential – for all of us!

According to the National Sleep Foundation, 74% of adults are experiencing a sleep problem a few nights a week or more, 39% of adults get less than 7 hours of sleep each weeknight, and 1 in 3 adults are so sleepy during the day that it interferes with daily activities.  In a recent study conducted on a college campus, only 7% of students surveyed got enough sleep to where they felt rested when the work up in the morning. (TAMU, 2007)  In that same survey, 26% of students received a lower grade on an exam in a course, or had to drop a course, due to sleep difficulties.  When everything is riding on whether or not you do well, many students will tell you that sleep is a luxury that cannot be afforded.

Most healthy adults need an average of 8 hours sleep a night – some are able to function with 6 hours while others need at least 10.  Many of the GU college students I work with laugh when they hear this and regularly share that a good night’s sleep for them is a solid 4-5 hours. So why do they need sleep? A lack of sleep can lead to health problems, excessive daytime sleepiness, impaired ability to perform tasks with memory, learning, and logical reasoning, absenteeism from work or school, tension, depression, and confusion, generally lower life satisfaction, more frequent use of marijuana, alcohol, and other stimulants and increased risk of unintentional injuries and death.  These are important things to consider when choosing to deprive oneself of sleep.  Some of the causes of sleep problems include psychological (stress, depression), lifestyle choices (use of alcohol, caffeine, exercising too close to bedtime), environment (too hot/cold, noisy, bright, interruptions, comfort/size of bed, roommate), physical (pain, sleep apnea) and medications. College life in a residence hall does not necessarily lend itself well to a good night’s sleep, yet there are some things students can do to improve their sleep patterns and increase their sweet dreams!

Secrets to good sleep

• The first step is to exam your diet, exercise patterns, sleeping environment, personal habits, lifestyle, and current concerns.

• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening – caffeine and nicotine are stimulants and could delay sleep while alcohol may help you get to sleep but it actually increases the number of times you awaken during the night

• Avoid spicy foods or foods with tomato products that are more prone to giving people heartburn

• Avoid drinking too many fluids

• Avoid eating too much or too close to bedtime

• Don’t nap during the day – if you need to take a short nap, only sleep for 20-30 min

• Exercise regularly – do so at least 3 hours (preferably 5-6) before bedtime to give yourself time to

cool down

• Try a relaxing routine – soak in a bath or hot tub before bedtime, read a book

• Make your sleep environment as pleasant, as possible – use a fan to drown out noise and make

it cooler; put shades over windows to make room less bright

• If you can’t get to sleep after 30 minutes, get up and do something that will help you get to sleep

(i.e., read, listen to music)

• Go to bed and wake up at the same time every day – even on weekends

http://www.sleepfoundation.org

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