Understanding NIL and Well-Being

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By Dylan Steele, U-M Cheer

As a student-athlete at the University of Michigan I quickly learned that name, image, and likeness (NIL) is shaping the world of college athletics today. Several businesses are beginning to see the value in creating NIL sponsorship opportunities with student-athletes due to an NCAA rule change in June 2021. The initial ruling that consisted of four sentences was confusing not only to myself and other student-athletes, but to athletic departments, businesses, and fans as well. As a result, common misconceptions arose as to what NIL really was and the benefits and additional responsibilities student-athletes have in this new world of college athletics. So what even is NIL and how do student-athletes profit off their name, image, and likeness?

Dylan’s conceptualization of the NIL structure

Several student-athletes, including me, were under the idea that simply being on a college athletic team would ensure NIL dollars coming to us without any work on our end, but that simply isn’t the case. NIL is a branch of influencer marketing, which is not a completely new concept. This means the blueprint to success has already been implemented by social media influencers, it’s just only recently been legalized by the NCAA. With this new opportunity, student-athletes, very much like social media influencers, may now monetize their NIL for commercial purposes. Some examples I’ve seen are autograph signings, social media posts, commercial partnerships, or other appearances. Additionally, we as student-athletes are responsible for paying taxes on cash compensation or the value of products received, which came as a surprise to most of us, adding another layer of stress as we had to learn the best way to report our income, without a lot of direction since all student athletes were learning about this at the same time.

Our Athletic Department has since created tax/financial education sessions to ensure us athletes are aware of the responsibilities involved in an NIL deal and to help keep us from any trouble with the IRS. A Local Exchange has been set up through INFLCR to help connect Wolverine athletes with businesses. In addition, we can report our deals to Michigan through an app which also helps keep track of our tax information. The University has also set up a contract review program through the Law School to review the legality of deals to alleviate the stress some of us feel when negotiating deals and to ensure none of us are getting stuck in a binding deal that could be harmful to our brand in the long run.

It is also helpful for us as student-athletes to understand the social media presence NIL empowers us to have. We need to have a firm understanding of our values in order to maintain our public image as we represent not only our school but our personal social media brand. We must conduct our own research to ensure the brands we partner with have the same values and align with the image we are trying to build for ourselves. What’s important to me? Does this company/brand align with the image I’m creating for myself? We as athletes are role models to kids of all ages and have the pleasure and responsibility of being connected to our fans more than ever, which has a large impact on our communities and the next generation. Read more about navigating public criticism here.

The best piece of advice I can give is to become aware of and build skills around time management so you can accomplish what you want to, and have more time to yourself away from the stress

It is important to note that getting a deal done is not as easy as people may think. Businesses focus on the social media engagement of student-athletes before offering deals. This results in a new found responsibility for us to increase our social media engagement through content creation which is a lot harder than most realize. Social media already has some issues such as comparing yourself to others, but now the pressure is truly on to constantly be able to produce content that will gain constant engagement. Honestly, it can become like a full-time job for some which adds another task to our already busy schedule. As the mental health crisis continues in our country, it is imperative that we give student athletes the resources they need or not only be successful in this space from a business standpoint, but to prioritize their mental health through it all.  I can say first-hand when my day consists of early morning lifts, classes, study time, practices, and games, while trying to maintain proper performance, balanced nutrition, adequate sleep schedules, and taking care of myself to physically be able to compete at a high level for an entire athletic season, it can become hard to find time to work on meaningful independent brand building. The best piece of advice I can give is to become aware of and build skills around time management so you can accomplish what you want to, and have more time to yourself away from the stress of your sport, classes, or anything pertaining to the world of NIL. 

As you can see, NIL is a complicated topic. Laws and NCAA regulations have slowly been adjusted to provide more clarity as NIL continues to evolve. NIL is a step in the right direction for college athletics and creates new responsibilities for all parties involved. College athletics have forever changed as a result of NIL, and it is important to keep the best interest of student-athletes at heart, and to be mindful of how it can impact their mental health.  Athletic departments across the nation must continue to do their part in equipping student-athletes with the tools necessary for success not only in their sport, but in all aspects of the student athlete experience including NIL. You as an athlete also have an opportunity to keep your own best interests in mind by clarifying your own values and choosing partnerships and brands that promote those. You also have the chance to practice skills to benefit things like your time and stress management.

if you’re looking for assistance navigating NIL, here are some resources available to Michigan student-athletes:

NIL at U-M

INFLCR Exchange

Compliance: NIL Policy

If you’re experiencing difficulty with time management, are feeling overwhelmed, or want to explore your personal values, consider connecting with an Athletic Counselor.

About the Author

Dylan Steele is a senior student athlete on the cheer team at the University of Michigan studying sport management with minors in entrepreneurship and real estate development. He serves as the NIL/NCAA Legislation Executive Board Chair. He is a 2 time NCA National Champion.

Q&A: Gymnast Natalie Wojcik

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Athletes Connected caught up with women’s gymnastics national champion (2021), AAI award winner (2022), and Student-Athlete Advisory Council (SAAC) Mental Health Liaison Natalie Wojcik. Natalie is a 5th-year senior in the School of Social Work and graduate intern with the Athletic Counseling Team. Natalie shares her academic and athletic journey and how she got involved in mental health initiatives at U-M.

The Athletes Connected program recognizes the many factors that may influence student-athlete mental health. As part of our Q&A series, Athletes Connected shares how coaches, administrators, athletic trainers, and other staff approach their roles in the lives of student-athlete health and well-being.

See our previous Q&A posts:

Q: What was your introduction to mental health?
A: I remember in high school science class we had a unit about the brain and a very brief introduction to psychology. I just remember thinking how cool it was to learn about the way our brains control our experience of life and I was really intrigued by that. It ultimately sparked my interest in pursuing a psychology major as one of my undergraduate majors.

Q: What made you want to go into social work for graduate school and pursue mental health even further through an internship with the athletic counseling team?
A: I think it’s a pretty natural progression for a lot of people who major in psychology to then go into social work. I felt like a lot of my classes in undergrad were focused on cognitive psychology, which was my favorite thing to learn about, but I also didn’t get as much of the social side of things. I wanted to learn more about systemic impacts on human experience in addition to the cognitive side of things, so I feel like my graduate degree coupled with my undergraduate degree helps give me a better understanding of the human experience. Also, as a student athlete myself, I’ve always been really passionate about student athlete mental health and that’s what led me to pursue an internship with athletics counseling.

Q: Since being at Michigan, how have those around you supported your mental health?
A: I think there’s kind of two sides to it. One, the resources that are available to me as an athlete have been really helpful. There isn’t just one way to go about taking care of your mental health here and I love all the options that are offered. And two, I feel like as a fifth year I’ve seen a significant decrease in the stigma surrounding mental health. I remember as a freshman, it was something that I didn’t hear get talked about very often and now I hardly go a day without having a conversation about mental health. So, it’s been really cool to see it become something that’s normalized and talked about and I think it makes seeking help or aid for mental health a lot easier.

I would say to intentionally prioritize your mental health. It’s going to look different for everyone. It’s something that you’re always going to have and is always going to be with you throughout your day, throughout your week, and throughout the rest of your life.

Q: How did you become a mental health liaison?
A: I joined SAAC my sophomore year and as a part of joining you’re required to join a subcommittee. I immediately knew that I wanted to join the Mental Health Subcommittee. It was something I was really interested in learning more about and getting hands-on experience with. After a couple of years in SAAC, I submitted an application to be one of the mental health chairs. We have two chairs because it’s a role that comes with a lot of responsibility, and so I’m a chair member alongside Clare McNamara where we’re in charge of the subcommittee, making us mental health liaisons.

Q: What are some of the goals that you and your fellow SAAC members have for mental health for the 2022-2023 year? Upcoming 2023-2024 year?
A: We’ve been working really hard again this year just to reduce the stigma. Something I really enjoyed this year was setting up a table at the volleyball mental health awareness game where we were able to pass out flyers and talk to people about what we do for mental health with SAAC. We also recently provided a QPR suicide prevention training for student-athletes. In addition to that, we’re trying to implement some events for student athletes that can serve as more of a mental health break as opposed to being informational. We’ve been working on finding some ways for student athletes to connect and talk about mental health in a more casual setting.
We’ve also been trying to do a board game night series at the AC where athletes can come and play games. We’re going to do a hot cocoa and coloring day as well as therapy dogs.

Q: What do you like to do to stay mentally well?
A: I think the biggest component of mental wellness for me is finding a balance between all the aspects of my life and doing my best to not get consumed by any one thing, whether it be school, athletics, work, or my personal life. I really try to take things as they come, have a very neutral sense of things, and intentionally schedule my day to make time for the things that I want to prioritize.

Q: In terms of performance, how do you get into a good headspace for competition?
A: I’m really big on visualization. I spend a good amount of time the night before competition as well as the day of visualizing routines. In addition to that, I use a lot of mental cues when competing, which kind of go hand in hand in helping me feel my best when going into meets.

Q: Having been a Michigan athlete for five years now, what piece of advice could you offer to current or future student-athletes?
A: That’s a tough one. I guess I would say to intentionally prioritize your mental health. While I wish it was something that came without work, it definitely requires putting in work whether that means finding personal balance, joining groups, meeting with the counselors, etc. It’s going to look different for everyone. It’s something that you’re always going to have and is always going to be with you throughout your day, throughout your week, and throughout the rest of your life.

Transitioning from Undergrad to Grad School as an Athlete

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By Alex Black, MSW 

The transition from undergrad to graduate school can be exciting as you start to focus on a curated skill set that will shape your future career path, but can also become challenging for various reasons, especially as a student-athlete. It is important to acknowledge that everyone has their own journey. Some of the changes that occur during the transition may be unanticipated and significant. Being aware of these changes as potential stressors can be helpful in preparing for, adapting and coping with them as they appear. 

Graduate school schedules could potentially include internships or research, in addition to classes, homework, continuous training, traveling, and competing as an athlete. Student-athletes may be required to make adjustments and begin exploring options to discover what works best for them to manage their time and responsibilities. They will be challenged to become more self-aware and move with intentionality. Thus, the importance of establishing a support system you can rely on, and budgeting time to accommodate for this new extension of work life.

Projected Adjustments:

Environment. The culture of professional schools can be more intense than what you experienced in undergrad. The environment that you will be spending the majority of your learning time in is significant, having the potential to influence your thoughts, feelings and behaviors.  

Expectations. The responsibilities of graduate students are extensive. Fortunately, this experience will provide you with more opportunities to be mentored. Be prepared for your mentors to challenge you and hold you accountable. Additionally, the expectations set by yourself, professors, peers and employers will shift. Having conversations to create shared understanding about goals and expectations can help make your experience less stressful and more productive. Goals are essential to productivity, maximize on the opportunity to utilize and learn skills on goal setting.

Class structures. The amount of time that you are in class and the number of days that you have class may change drastically. The class sessions are typically longer, and the class sizes are often smaller depending on the amount of students in your program and/or cohort. Smaller class sizes enhance your ability to develop fruitful relationships with professors. Larger class sizes could provide students with the opportunity to network with classmates. Take advantage of the time and class sizes to create connections with your instructors and peers, and ask for help when you may need it. 

Social Norms. The schedules of graduate students are typically demanding and fluctuate often. As a result, some students may be less likely to engage in social activities and it might become harder to communicate with people outside of graduate school – don’t take it personally! It can still be helpful to try to connect with others outside of your sport to broaden your network.

Relationships. The relationship with school itself has the potential to change. Moreover, relationships between peers, professors, advisors, administrators, among others will shift. You will have the opportunity to determine and control the depth of each relationship you develop. 

Hannah George, Softball

Time Management. Student schedules will vary, but the demand of graduate school is definitely different from undergrad. While you still have a lot to balance, the good news is that you may find that you actually have more time to yourself depending on the length and format of the program.

Self-Motivation. The journey of completing an advanced degree has the potential to become lonely and overwhelming. You may find yourself suffering from imposter syndrome, but know that experiencing self-doubt is extremely common, especially among graduate students. You are not alone. You may also find increased motivation in a graduate program as you are now able to focus on courses and subjects that excite you. 

Student to Expert. You may feel challenged with discovering your specialty in graduate school. Throughout your time in the program, you will be tasked with assessing, understanding, and applying material to your practice. While it can feel stressful at times, it is also great practice preparing you for life after receiving your degrees. 

Just knowing and anticipating potential challenges can be helpful in preparing to cope, but there are also specific actions that can be beneficial during the transition.  

 

Suggestions

Do your research. Become curious, ask questions and move with intention. Look into connecting with individuals that have similar interests, experiences, goals and values. There may be other former or current student-athletes in your program as well. Try putting some effort into your experience and start to build your network both socially and professionally.

Advocate for yourself. You know your needs and wants. Become vocal and take control of your journey. Ask for help and communicate. You’re the expert on yourself.

Brad Robbins, Football

Cherish relationships with peers. Peers and classmates might have similar values, goals and intentions. The relationships developed have the potential to be more genuine and have more substance. They also may be your future colleagues or who you reach out to for professional help in the future. Everyone is there for one shared reason, which is to receive a degree and become an “expert” in their particular field. 

Build your own community. Graduate school requires you to become more intentional with building relationships. Moreover, many students are in different periods of their lives, so external responsibilities vary. Join a student organization that piques your interest and/or connect with faculty that have similar interests as you and can serve as mentors. 

Constantly reflect. Reflection is a great tool for growth and development. It provides you with the opportunity to gain understanding and learn more about yourself. 

 

While like any transition, the transition from undergrad to graduate school has the potential to be stressful, there is so much opportunity for growth and skill development. Making your well-being a priority as much as your academic and athletic pursuits will continue to be important through the transition and beyond.

Support & Resources

Athletic Counseling

Michigan Athletics Career Center (MACC)

Counseling and Psychological Services (CAPS)

Student athlete groups (Athlete Ally, Women Uplifting Women, Student Athlete Advisory Committee (SAAC), Intercollegiate Athlete Network (IAN), Athletes in Action)

Maize Pages (Clubs & Student Orgs)

Leadership Development

About the Author

Alex Black is an MSW Intern for the U-M Athletic Counseling Team. He is originally from Los Angeles, CA, where he grew up playing basketball, baseball and football. Alex graduated from Morehouse College in 2020 with a BA in Psychology and a minor in Business Administration. After graduating, he joined the Alliance of Social Workers in Sport (ASWIS) as an intern and received his Sport Social Work Certification, during which time he interned with the LA Dodgers Foundation. He completed his MSW from U-M in December of 2022. 

How Activism Can Be Used as Self-Care

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By Eliza Beird, LLMSW,  Ehrenberg Family Athletic Counseling Fellow

We live in a world where pandemics are a reality. The prevalence of mental health concerns amongst college students has been rising over the past few years (SAMHSA, 2021). The global temperatures are increasing (Lindsey & Dahlman, 2021). Our University is on stolen land (“Land Acknowledgement Statement,” n.d.). Our society is built on systemic racism. School shootings are normal. People are discriminated against for their sexual orientation, gender identity, and gender expression (Athlete Ally, 2018). Women are paid less than men (United Nations, 2022). The list can go on, and on, and on. Just the sort of thing you want to think about after a hard practice, right? 

Take a minute. Breathe. The above paragraph is filled with complex, heavy, scary, overwhelming statements. Simply reading those sentences may have caused a spike in anxiety for some. However, if able, try to keep reading. It will not be like this for the whole article. In fact, we hope to try to outline ways to explore and manage that spike of anxiety that may have been felt in that opening hook. What we all know to be true is that things will continue to happen in the world around us that can make managing our day-to-day life more difficult. Life stressors will not go away just because we ignore them. In fact, there is even a risk that they get worse if we ignore them, not only for us as individuals, but for society as well. The more that we avoid the thoughts or emotions that we have regarding global stressors, the more they persist.  Former Michigan Athletic Counselor, Greg Harden, often refers to a process of “staying sane in an insane world.” So, when you’re ready, I invite you to dive back in because by acknowledging and processing these thoughts and emotions, we bring them into awareness, enabling us to move forward with action and empowerment.

Why am I feeling this way? 

When considering major societal and environmental issues, a varying spectrum of responses is normal. Shock, sadness, anger, helplessness, anxiety, and fear, are just a few emotions that we may experience when looking at the world unfolding around us. It can sometimes feel as though there is nothing we can do to stop it. It becomes easy to ask “what can one person really accomplish?”

Normal stress responses such as anxiety, anger, or feeling overwhelmed, can alert us to situations that are unsafe, indicate what’s important to us, and can help us prioritize tasks and responsibilities. However, without the right support or skills, fear and anxiety can quickly become unhelpful. It can make taking action really challenging. This is especially true in situations where it does not feel like we have much control. Many of us have been taught about fight, flight, fawn and freeze as a response to stress or threat. These reactions are normal. They are evolutionary protective strategies enacted to keep us safe (Skedel, 2022).

However, while these responses are normal, they are not always beneficial to us, personally or collectively. Believing we cannot do anything about a situation can lead to unmanaged anxiety or disengaging from the problem completely. It allows us to become complacent in what we perceive to be inevitable outcomes. If we spend too much time focusing on the things that we cannot control and the things that we cannot change about a situation, it is easy to become stuck or overwhelmed by fear. This space is also known as our sphere of concern (Discovery in Action, 2020) 

Sphere of Control

The things that we can directly control : our actions, responses, attitudes, interests, opinions, etc

Sphere of Influence

The things or concerns that we can have some influence over, either directly or indirectly: others’ actions, opinions, responses–think about the trickle down effect of the things that YOU do

Sphere of Concern

The wide variety of things and topics in the world that worry us and take up space in our lives that we can individually do little about: climate change, economy, global pandemics, Corporations, etc

What can I do? 

We know that sometimes doing something, even if we do not have total control of the situation, can make things feel a bit more manageable and can decrease some of our stress. Participation in activism is one such way to take action. It has been found to be an effective way to manage stress, anger, and anxiety surrounding topics or situations. It builds connection and community with others and stimulates positive feedback for taking action and engaging in something bigger than ourselves. Activism empowers us to take control of how life events affect us rather than being controlled by them. While it doesn’t take the challenge away, activism gives space for the adversity to be an opportunity rather than a setback. By engaging with a cause we are passionate about, we are given a productive outlet to direct our anger and anxiety (Skedel, 2022; “Guest Author,” 2021; Cox, 2014) . 

As humans, we have the opportunity to select where we focus our attention and energy. If instead of focusing on the area of concern, we focus on our areas of influence and control, we start recognizing our own power and agency (Covey, 2020). By shifting towards this proactive space, not only do we minimize rumination, but we also harness our own strengths which allows us to build resilience and stay engaged. Activism stimulates our shift in focus towards our areas of influence and control as it allows us to have a role in the narrative (Bresser, 2017). 

But the problem doesn’t go away….

Choosing to take action and participate still doesn’t completely take away the magnitude of the world’s circumstances. At times, choosing to actively engage in this way may be heavy and really hard. Being an activist is, in part, accepting the things that cannot be controlled and understanding the role you play in the global stressor. It also necessitates taking care of yourself and that will look different from person to person (Skedel, 2022). Some examples of self care may include:

  • Taking a step back completely, removing yourself from situations, deleting social media and taking breaks from/turning off news outlets
  • Giving yourself a time limit to spend on activism efforts
  • Limiting and managing information consumption  
  • Seeking coping and restorative practices to maintain balance in your life and well-being
  • Joining support and processing groups
  • Engaging with peers 
  • Understanding the limits of impact that an individual can have  (both positively and negatively)  
  • Accepting that perfection is an unrealistic standard 

Each person has their own tolerance of how much they can handle and taking breaks to engage in self-care at every step is important to maintaining resilience and motivation. It is also important to note that sometimes we will not have the option to take a step back from the global stressors. For some of us, they may permeate into many facets of our lives, making them unavoidable. When this is the case, it’s asking yourself what behaviors or practices can you engage in to make management of the stress a little bit easier. (Need ideas? Check out this list of skills and strategies) 

Student-athletes are in a unique position to engage in activism. Whether it is wanted or not, being an athlete comes with a level of public visibility. The platform that comes with putting on the jersey allows space for advocacy for endless causes that you have a passion for. Examples exist across the world of athletes engaging in activism, from promoting LGBTQ+ Rights at the Fifa World Cup, to pushing back against women’s rights in Iran.  It is ultimately up to you if, and how, you use your position. 

Yes, we are all individuals. Maybe one individual does not, or cannot, change social or environmental issues. But I do know that individuals make up communities and communities working together can influence others and incite change. Sure, maybe Colin Kaepernick didn’t change the world, but he certainly brought awareness to a situation and single-handedly started a movement. 

Interested in participating in activism here at U-M but don’t know where to start? Check out these groups and strategies to start your journey!

Strategies:

  • Stick to a few key topics
    • We can easily become overwhelmed by options/choices which can impact our ability to start or engage (It’s called the Tyranny of Choice!). Even if you are passionate about a variety of causes or topics, try starting with one or two to establish a foundation
  • Explore realistic life changes
    • Evaluate what your schedule and living situation allows for right now
  • Think about what you can do in 15 minutes
    • Send an email, join a group, post on social media, call a state representative. Not every act of activism has to be time consuming
  • Acknowledge and process the challenge and difficulty of situations and emotions
  • Find (or build) a group that is passionate about the same topic 
    • This allows for a supportive community who understands the challenges. Sometimes things feel easier and more manageable in a group
  • Practice self-care 

Groups: 

Wolverine Against Racism

Athlete Ally 

Spectrum Center

Women in Sport

UMich Sustainability Groups

UMich Volunteer Opportunities 

Other Student Activism Orgs

CAPS Climate Support Group (email Carolyn Scorpio at [email protected] for more information and to be put on the waitlist!)

About the Author

Eliza Beird is the Ehrenberg Athletic Counseling Fellow with the U-M Athletic Counseling Team. She previously worked as the MSW intern within the U-M athletic department while working towards her master’s degree. She graduated from Hope College with a BA in Exercise Science and a minor in Psychology. During this time, she was a member of their women’s soccer team and began her interest in student-athlete mental health and well-being. After graduating from Hope, she interned with the United States Olympic and Paralympic Committee in Chula Vista, CA. 

References

Athlete Ally. (2018) Athletic equality index. Athlete Ally. http://www.athleteally.org/wp-content/uploads/2019/03/AEI_Updated_Mar_2019.pdf

Bresser, L. (2017, January 23). Building a locus of control: Protecting yourself from “climate trauma.” New Security Beat. https://www.newsecuritybeat.org/2017/01/building-locus-control-protecting-climate-trauma/

Cox, H. (2014). Impacts of activism on health and wellbeing.  The Commons: Social Change Library. https://commonslibrary.org/impacts-of-activism-on-health-and-wellbeing/

Discovery in Action. (2020, August 24). Circle of concern v circle of control. Discovery in Action. https://discoveryinaction.com.au/circle-of-concern-v-circle-of-control/#:~:text=Popularised%20by%20Stephen%20Covey%2C%20this,about%20%E2%80%93%20either%20directly%20or%20indirectly

“Guest Author.” (2021, December 10). How to improve your life with mental health activism. Rtor.org. https://www.rtor.org/2021/12/10/how-to-improve-your-life-with-mental-health-activism/

Lindsey, R., Dahlman, L. (2023, January 18). Climate change: global temperature. Climate.gov.https://www.climate.gov/news-features/understanding-climate/climate-change-global-temperature#:~:text=Earth%27s%20temperature%20has%20risen%20by,based%20on%20NOAA%27s%20temperature%20data.

Meet the Team: Staff Favorites

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Athletes Connected is a partnership between the U-M Athletics Department, the School of Social Work, and the Eisenberg Family Depression Center. Some of our staff have taken the time to (re)introduce themselves and share some things that are important to them in this Meet the Team series, originally featured on Twitter (@Aths_Connected).

Rachel’s Favorite Calm App Activities
  1. Deep Sleep meditation
  2. Dream With Me, sleep story with Harry Styles
  3. The Confidence Series: Before a Performance – You’ve Got This
  4. Emergency Calm
  5. Peak Performance Masterclass with Jason Kidd

Remember, the Calm App is free for all Big Ten athletes! Reach out directly to Rachel or to the Athletic Counseling Team for information on how to get access.

Rachel Amity, LMSW

Will’s Favorite Journal Prompts
  1. What are you feeling in this moment in your body?
  2. What thoughts are currently on your mind?
  3. Where all did you go today, in chronological order
  4. Name someone/something that made you smile recently. Describe what happened and how you felt.
  5. Worries Out! Make a list of your worry thoughts, and only your worry thoughts. Get as many out as you can. Off the mind, onto paper.
  6. List 1-3 things you’re feeling grateful for, and why.

Will Heininger

 

 

 

 

Eliza’s Ways to Shake Up Her Routine

Eamon’s Favorite Self-Care Activities
  1. Grabbing the binoculars and hitting the trail for some birding
  2. Building Lego
  3. Watching movies, preferably ones I haven’t seen before
  4. Drawing/painting while listening to music
  5. Watching Wheel of Fortune and Jeopardy with my family every weeknight

Eamon Horwedel, MSW Intern

Tachi’s Ways to Set the Tone for the Day
  1. I like to wake up before my family so I can sneak in some quiet time before the madness of the day starts
  2. I put on a weighted vest and walk my dog first thing in the morning to get my blood flowing. I pop in my AirPods and listen to a guided mindfulness practice. Right now, I am doing a 30-day Mindfulness Challenge on the Declutter Your Mind app. 
  3. I make coffee and add something to my gratitude list. I make sure this is the first thing I do before looking at my phone!
  4. I write a few things down in my journal. Sometimes, it’s daily or weekly goals. Other times, I write about things that are on my mind. 
  5. Lastly, I get my 3 year old monster (my son named Jozeya) up and ready for the day! 

Tachi Ribeiro, MSW Intern

 

 

 

 

Stephanie’s Ways to Embrace Winter Activity

Lizelle’s Favorite Self-Care Activities
  1. Treat myself to a new Trader Joe’s snack
  2. Call a close friend I haven’t talked to in a while
  3. Rewatch a favorite TV series under a heated blanket
  4. Go to sleep without doom scrolling
  5. Take group fitness classes like barre and yoga

Lizelle Salazar, MPH

 

 

 

 

Couper’s Ways to Practice Good Sleep Hygiene
  1. Make a warm cup of peppermint tea in my favorite mug 
  2. Light a candle, turn on my lamp, and listen to calming music (specifically Calm App’s Post Malone Sleep Remix or any Sleep Remix)
  3. Turn off my phone and all technology to give myself some blue-light-free space to unwind from my day 
  4. In my journal, write 3-5 things I am grateful for, what I am proud of myself for from the day, and something that I am letting go of from today to make tomorrow even better 
  5. Read my book with a fuzzy blanket until I am ready to drift to sleep

Couper Tanko, MSW Intern

 

 

 

 

Natalie’s Favorite Self-Care Activities