Mount Hood

Conquering the New Year’s resolution drop-off

PFD

Caity Healy | Lifestyle Editor

We’re officially into the second week of the new year. In other words, we’re officially into the part of the year where people begin throwing their resolutions out the window and giving up on their goals entirely.

Like many, you probably started out strong. You kept up with your resolution every single day, and slowly you started allowing yourself to push all of it aside. If this sounds familiar, or you can feel yourself getting eerily close to this outcome, then it’s time to buckle down and focus on ways to stay consistent.

Your outcome often depends on the resolution you set in the first place. If you haven’t set one yet, it’s not too late. Refer to our online article titled “Setting the new year up for success” to learn what makes a proper resolution. However, if you already set one, and it follows all the guidelines of a realistic goal, then you can depend on the fact that with your willpower and determination, an ideal outcome will be reached.

First of all, to maintain your goal, you need to hold yourself accountable. Write down what you want to do and how often, and check it off as you go. Being able to put it in writing that you accomplished what you wanted to do will not only feel rewarding, but it will also be proof to yourself that you’re making progress and make it easier to track. You could even go as far as to put it in your planner. That way, it’s not something in the back of your mind, it’s an actual part of your daily schedule.

However, if you are someone who struggles with reaching goals on your own, you may want to consider looking to a friend. Having someone there to motivate you and keep you pushing will force you to work even harder at whatever your goal may be.

Second, review your resolution. Are you already failing in the second week? Perhaps the problem isn’t you; it may be that you simply set a resolution that is just impossible to reach. This is an easy fix. You can still reach the same goal in smaller increments. For example, if your goal was to workout five times a week, just cut it down to three. If that gets too easy, make it four, and then eventually five. You don’t have to meet your resolution all at once- time things out according to your own ability.

Third, if you’re comfortable enough, make it public. Tell your family, friends, or if you’re feeling courageous, even tell social media what your resolution is. Some people find it rewarding to be able to post updates on what they are doing. Also, you’ll have support from a large group of people who want to see you succeed.

Fourth, don’t let yourself give up. Say your goal was to eat healthy, and you chose fast food every day this year. So what? We all start somewhere. You slipped up, so forgive yourself and move on. Trust in yourself, and trust your determination, and you will start reaching your goal. Even if it’s a slow process, any progress is better than none.

 

Contact the author at chealy16@mail.wou.edu

Embracing the skin you’re in

Thebodypositive.org

Caity Healy | Lifestyle Editor

According to a poll done by ComRes, the top three most common New Year’s resolutions are to “exercise more,” “lose weight” and “eat more healthily.” A common pattern can be found amongst these three that can lead one to make a simple assumption; the majority of those who set these goals are not happy with where their body or health currently is.

Choosing to make yourself healthier is an option that everyone has, and can take up at any time. Deciding to exercise and eat well can be incredibly beneficial to your health and well-being. However, it’s important that during the journey of reaching your resolution, you still choose to be body positive.

The meaning of this term can vary between person to person. While speaking with psychologytoday.com, Mallorie Dunn, founder of the body positive fashion line “SmartGlamour,” noted that to her, the phrase means “accepting the body you have as well as the changes in shape, size, and ability it may undergo due to nature, age, or your own personal choices throughout your lifetime.” She also adds that it’s “the understanding that your worth and what’s going on with you physically are two separate entities.”

While this definition of the phrase can read differently to everyone, the overall point is typically the same — every body is worthy of love and respect. During this time of year, where many people are trying to lose weight and alter their bodies, it can be difficult to remember this. If you are someone who is struggling with body image, there are a couple key things to keep in mind.

Body positivity is not always an easy thing to reach. It takes time, diligence and belief in yourself. It’s not something that everyone automatically has; it’s something that you must actively pursue. It’s your relentless attempt to have a positive body image.

You have to accept the fact that you can appreciate another type of body or appearance, and still love yours as well. Helping others be body positive can be incredibly important. But, still love every part of what makes you who you are, as well.

In the end, it’s okay to admire and accept your body for exactly what it is. It’s also okay to want to change your body — if your intention is for yourself and your own health, rather than the standards set by others. Do what makes you happy, wear what makes you happy and keep striving to have a positive outlook on yourself and the skin you’re in. Love yourself through every stage your body goes through.

 

Contact the author at chealy16@wou.edu

Setting the new year up for success

Paul F. Davis

Caity Healy | Lifestyle Editor

Setting goals is a vital component of developing as a person and becoming the version of yourself that would make you the most happy. With the start of the new year, many people will use the date as a beginning point to tackle whatever goal they’ve been thinking of trying to accomplish.

While New Year’s resolutions are a common way to start aiming for a specific target, they’re also a common way to shoot further than you had anticipated and leave yourself feeling disappointed that you weren’t able to achieve what you had planned. To prevent this from happening, you have to plan your resolution not just based on your dream outcome, but on realistic guidelines.

First of all, you have to know yourself. Knowing what you’re typically capable of doing, what your schedule usually looks like and what your tendencies are regarding goals will help you decide what is best for you. For example, in previous years I had always made it a goal to lose weight. In choosing that, I wasn’t taking into account the fact that I typically give up on those types of things often, and that because I didn’t have any type of plan for it, I would never achieve it. However, last year I made it my new resolution to go to the gym at least three times a week. It was far more attainable, less daunting and fit my tendencies and schedule well. In the end, I was going almost daily until the end of the school year.

Second, be realistic. If you’re choosing to do something that is nearly impossible, odds are you aren’t going to reach it and you will probably end up feeling discouraged. Picking goals that are possible will make it far less intimidating to tackle. This in no way means you should pick things that are easy; step out of your comfort zone and choose a resolution that will take some time, work and dedication. But that doesn’t mean you should have to work yourself too hard trying to get there.

Third, pick a resolution that can be measured in some way. One way to do this is to have a weekly log where you measure where you are at in regards to your goal. That way, you can see how much further you’ll need to go, and what steps you’ll need to take to get there.

Fourth, think about previous resolutions you had set. Have you achieved them? Do you notice any patterns in your old goals? Perhaps you’re picking things in a similar category a lot; the most common resolutions have to do with weight loss, health, and physical activity. For many, your best bet may be to think of a different aspect of your life you want to work on and focus on that. That way, you can take a break from something you know you’re struggling with and go after another part of your life that you feel can improve. You can always come back to your old goals later on.

The point of a New Year’s resolution is to use the end of the old year to reflect on who you are, and use the start of the new year to become a better you. Take advantage of this time to really think about where you want to see yourself by the end of 2018, and plan accordingly. But also, plan realistically. In no way does this mean you can’t shoot for a difficult goal. For some people, that works best. But, whatever you choose, make sure it’s something that will work for you.

Taking control of your holiday stress

Caity Healy | Lifestyle Editor

It’s the most wonderful time of the year. Or, at least that’s what the holiday tune tells us. In reality, the winter season can be a mixture of some fun, and a lot of stress. While that stress comes in many forms and for many reasons, in order to enjoy your time this break, you’ll have to learn how to cope with it. That way, you can make the most of the holidays.

If you’re a first-year, you probably missed your loved ones while you were away and couldn’t wait to see them again.Then, once you were finally reunited for a couple weeks, there’s a good chance you had the realization that there’s a stark difference between when you’re at home versus when you’re at school. For the first time, you may have understood what every other student had to learn their first time going home for a long break: being on your own is kind of nice. That’s when the holiday stress kicks in.

The first type of stress I tend to deal with this time of year is learning how to get along with my family all over again. When I first get back home, it’s always great. Then, I begin quickly butting heads with my parents and many siblings. Whether it be about curfews- something I didn’t even have to think about while at school, or why my sister is wearing my shirt and pretending like it’s hers, the family arguments can be exhausting and make me wish I was back at Western already.

When I begin feeling this stress, I cope with a few different techniques.

First, I remind myself how lucky I am to have loved ones who support me and care about me at all. Then, I go on to reminding myself that break is only a few weeks. If I was able to survive my first 18 years with these people, then I can surely do four weeks. And then, if all else fails, I just go somewhere else for a while to calm down.

The next type of stress that I come across is holiday financial pressure. Trying to buy presents while remembering that you’re about to start a new term and have to deal with the cost of that can be daunting. My gut tells me to buy everyone I love a gift, while my bank account tells me the exact opposite. When this type of stress arises, I remind myself that nobody I love will actually care about how much their present costs. It’s true what they say- it’s the thought that counts. While we all want to do extravagant things for the people we care for, sometimes it’s just not possible. If you find yourself in this predicament, a good option would be to opt for DIY gifts. For some DIY inspiration, refer to our previous issue.

Another thing I tend to find myself stressing about is travel. Getting to and from campus can be difficult if you don’t have a car. However, I always find myself to be okay if I put some time into planning it extensively weeks prior to leaving. Getting those plans figured out well ahead of time will save you some immediate stress.

While this time of year can cause a high amount of stress, finding ways to cope can make it enjoyable again. Some pressure is unavoidable, but that doesn’t mean it should be distressing. It’s your break; don’t let the stress turn your holiday into a time you dread versus a time to relax.

Contact the author at chealy16@wou.edu

Creative ways to give

Caity Healy | Lifestyle Editor

If you’re anything like me, you probably spent a good amount of money that you had intended to save on Black Friday and Cyber Monday. And, if you’re anything like me, that means you probably don’t have a ton left to spend on gifts for people for the holidays.

If you’re in this bind, there’s no need to worry; DIY gifts lead to incredible alternatives. Not only are they cheaper, but with the extra effort and time put into it the recipient will be far more impressed and appreciative. So, get ready to get crafty and set aside some time to give these DIY presents your all.

 

Homemade Decorated Coasters

 

Instructions: Purchase cheap and plain colored coasters — white works best, but others would work as well. Print out your favorite pictures and cut them into the size of the coaster, or slightly smaller if you have square coasters to give off the polaroid inspired look. Mod Podge it onto the coaster, let dry and repeat three more times.

Inspired by countryliving.com

 

Decorated Mugs

Instructions: Purchase a plain white or light colored mug. Using oil-based pens (you can use Sharpies, but the cups will have to be carefully washed by hand), decorate the mug how you’d like. You can use tape or stencils to help guide you, or start by designing on it with pencil to make sure you have it how you’d like it.

Inspired by livewellspendingless.com

 

Candle Holder

Instructions: Purchase a small glass vase, or use one you already have. Put a strip of tape around the center to divide it in half, and use tape to create a solid design that you will put in the middle of the vase, such as a heart or a star. Paint around the tape using acrylic enamel paint or chalk paint for best results, leaving the top part exposed. Once that dries, take off the tape and put a candle inside your newly designed candle holder.

Inspired by housebeautiful.com

 

Snow Globe

Instructions: Get a mason jar and open it up, with the lid upside down. Cover whatever you’d like, such as holiday or winter-themed knick knacks (mini Santa’s, snowmen, trees, etc.) in Mod Podge to preserve the coloring and glue them onto the lid. Paint small snowflakes in the inside of the jar to give the illusion of falling snow once it’s turned upside down. Fill the jar almost to the top with water, and add glitter. Screw the lid onto the jar tightly. For a finishing touch, tie ribbon around where the jar and the lid meet.

Inspired by julieannart.com

 

Contact the author at chealy16@wou.edu

Staying lively with energy boosters

Caity Healy | Lifestyle Editor

Nine grueling weeks have gone by, and on the 10th week of the term Western brought to me: 10 hours of studying, nine hours of procrastinating, eight pots of coffee, seven sets of flashcards, six snacks at midnight, five different tests, four trips to the library, three all-nighters, two full breakdowns and my planner telling me it’s “dead week.”

The hardest time of the term has finally arrived, and with everything you have to get done, it can be exhausting both physically and mentally. And while it may seem like the best thing to do is just relax and kickback, sometimes that’s not an option.

Let’s be real, if we were all to stop everything and just forget about the approaching finals week, nothing would get done, our grades would drop and we would feel even worse than before. Rather than taking that route, it’s better to just face the fury of all that dead week is and face it head on. However, because this can be incredibly exhausting, you’ll need energy boosters to keep you going strong.

A natural way to give you more energy is to increase your intake of magnesium. This can be done by eating healthy nuts, such as walnuts or hazelnuts. You can also add more whole grains, green leafy vegetables or legumes to your diet. According to livestrong.com,those who have low levels of magnesium will use up their energy stores quickly, whereas those with high magnesium levels will use their energy stores slowly. So add these things to your diet to keep you going through dead week and finals week.

You can also take a quick walk. I realize that when there’s a lot you need to get done, the last thing you’ll want to do is physical activity, however, according to a study at California State University, a brisk, 10-minute walk will give you an energy boost that can last up to two hours. So, taking occasional study breaks to take a walk will do you a lot of good in the long run.

Whatever you do, do not skip a meal. Skipping meals will lead to fatigue at the end of the day, and you’ll need the fuel to keep you going all week. Not only that, but eating every meal will keep you in a better mood.

Eat a power snack. You’ll want to have a high intake of protein, carbs and fiber. An example would be energy balls. To make these, mix together one cup of oats, a half-cup of peanut butter or almond butter, a half-cup of ground flaxseed, a third of a cup of honey, a half-cup of dark chocolate chips and one teaspoon of vanilla extract. Mix it all together, form into balls and let that chill in the fridge. Eat one or two of these when you need that extra boost of energy.

Don’t let dead week get you down. With these different ways to boost your energy levels, you’ll be able to show the week who’s boss. So take on the challenge, do so with vigor and study as hard as you can. Good luck with everything you take on, and don’t forget to make your mental health your number one priority.

 

Contact the author at chealy16@wou.edu

How to make the most of the holidays

Caity Healy | Lifestyle Editor

With so much to get done this holiday season, you’ll have to prioritize what you should use your limited time on. While some traditions are impossible to rid yourself of, that doesn’t mean you can’t add new, fun and memorable experiences to your to-do list. To help you get that list started, I compiled a group of must-do’s to get you started on making the most of this winter.

 

  • Play in the snow. If you have the option to play in the fluffy, cold snow, engage in a snowball fight or build the world’s best snowman: take it. Your freezing cold fingers and toes will forgive you later.
  • Go ice skating. Maybe you aren’t the most coordinated, graceful or athletic person. That’s okay; ice skating provides a fun time for even the biggest klutz — on a personal note, I’m talking about myself.
  • Make holiday cookies. Who doesn’t enjoy a warm cookie during this time of year? Plus, getting the chance to make and ice them with people you love makes for an even more fun — and messy — time.
  • Watch your favorite holiday movie or special. The holidays often are associated with that nostalgic feeling you get when thinking of it. The best way to stir up that feeling, in my experience, is to watch old specials that bring you back. For ideas on what to watch, check out the entertainment section.
  • Visit those who are important to you. With emotions heightened, memories being resurfaced and warm and fuzzy feelings all around, this is the best time of year to remind the people you love why they’re so important to you. Take some time to deliver your undivided attention to them.
  • Treat yourself. Remember, this is your winter break. You just worked your butt off for the last term, give yourself a second to relax by doing something you love.
  • Drink way too much eggnog. Admittedly, this is a little biased because there are few things that get me more jazzed than seeing that eggnog is back in stores. But, if you’re anything like me, you’ll be consuming an entire carton this season.
  • Decorate. For whatever holiday you celebrate, or just for winter, make your living space reflect the aspects that you love most about it. For a better experience, deck the halls while listening to your favorite holiday tunes.
  • Give back. This holiday season, remember that there are people who aren’t fortunate enough to receive anything at all. Give what you can, even if it’s just your time. The smallest things will go a long way.

 

Contact the author at chealy16@wou.edu

Western Oregon University

Facebook   Instagram   Twitter  YouTube

WESTERN OREGON UNIVERSITY
345 Monmouth Ave. N.
Monmouth OR 97361

503-838-8000 | 1-877-877-1593

Tools

Campus Maps
Canvas
Find People
Portal
WOU Email
Technical Support

Resources

A-Z Index
Accessibility
Academic Calendar
Class Schedule
Jobs at WOU
News
Explore WOU
Partnerships
Student Services
Freedom of Expression

Western Oregon University’s Land Acknowledgement
Western Oregon University in Monmouth, OR is located within the traditional homelands of the Luckiamute Band of Kalapuya. Following the Willamette Valley Treaty of 1855 (Kalapuya etc. Treaty), Kalapuya people were forcibly removed to reservations in Western Oregon. Today, living descendants of these people are a part of the Confederated Tribes of Grand Ronde Community of Oregon and the Confederated Tribes of the Siletz Indians.

Accessibility    Public Records    Privacy    Student Consumer Information

WOU prohibits discrimination on the basis of race, color, sex, national or ethnic origin, age, religion, marital status, disability, veteran status, sexual orientation, gender identity, and gender expression in all programs, activities and employment practices as required by Title IX, other applicable laws, and policies. Retaliation is prohibited by WOU.