A Letter from Reggie Jones, Associate Dean of Health and Wellness
As the fall semester ends and winter break begins, I have been reflecting on the fall semester and thinking about what is to come. I hope winter break opens up space for you to rest, reflect, and reconnect with your friends and family. Keep in mind that we owe ourselves the same love and grace we extend to others. I encourage each of you to also commit to your well-being during the winter break by stepping into the light of grace and self-compassion.
Sending each of you best wishes for a peaceful and rejuvenating winter break and holiday season.
Warmly,
Reggie
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Announcements
Congratulations to the newest Peer Health and Wellness Educators! See the list below to know what PHWEs are in your dorm!
Darya Ostapenko - Brecon
Marion Hamilton - Brecon
Kat McNamara - Denbigh
Eunjeong Shin - Denbigh
Bethany Rutkowski - Erdman
Graciela Kennally-Presslaff - Erdman
Ava Smith - Merion
Kyle Bledsoe - Merion
Halcyon Hu - Off-campus
Cameron Blair - Pembroke East
Lucy Benson - Pembroke West
Hemalata Sharma - Pembroke West
Sophie Daley-Harris - Rhoads
Lana Hwang - Rockefeller
Elisa Kardhashi - Rhoads South
Eliza Waterman - Rhoads South
Kass Zhang - Rhoads South
Rania Hammami - Off-campus
Rania Dali - Radnor
Jessica Calloway - New Dorm
Erin Calloway - New Dorm
Sierra Hamilton - New Dorm
Tessa Eisen - Erdman
Cara Cobden - Rhoads North
Congratulations to our new Peer Listeners- created and led by our PHWE Halcyon in collaboration with the HWC, the Peer Listeners are trained student volunteers who can provide a safe space to talk to their peers about concerns and worries.
Jianan (Joanna) Gu
Halcyon Hu
Talia Horowitz
Jaclyn (Jie) Ji
Varvara Lazaridis
Sophia Malatesta
Tina Zheng
 The Steve Fund, an organization supporting the emotional well-being of young people will be holding a virtual Zoom event: "Community Conversation of Comfort and Joy: Overcoming Holiday and Everyday Family Stress". Visit www.stevefund.org to register!
Upcoming Groups and Workshops
(click the links for more information):
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A Letter from Beth Kotarski, Medical Services Director
While the Covid-19 pandemic has been front of mind, please remember that other common illnesses circulate during this time of year. On-campus, we have seen the expected rise of mild to moderate upper respiratory illnesses such as colds and anticipate that the flu season may be more severe this year. Many students received the flu vaccine during the college's free flu vaccine clinic. If you did not receive a flu vaccine, I urge you to consider getting one, especially if you plan to travel over the winter. For links to local pharmacies that will supply flu vaccines, please click here: https://www.brynmawr.edu/healthcenter/local-pharmacies
For more information about the current flu season, please visit: https://www.cdc.gov/flu/index.htm
A reminder that the usual hygiene applies even when we are masked. If you remove your mask to cough or sneeze, please remember to avoid the spread of germs by covering your nose and mouth with a tissue or the crook of your elbow. Always reapply a mask promptly and disinfect your hands with soap and water (or hand sanitizer if soap and water are not available). For more information about hygienic practices to avoid the spread of germs, please see link here:
https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm
Finally, if you are ill, please stay home or consult with Medical Services if you have questions about your care. Some students who share classrooms and other common spaces may have underlying health conditions which put them at risk for more severe illness, even from the common cold. It is important that we continue to do the collective work of protecting our community as we navigate the coming winter!
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Get to Know the HWC Staff!
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Rebecca Bixby, RNP
I enjoy all kinds of outdoor activities (biking, playground-ing, bug-hunting) with my 5-year old daughter, Adeline. We share a home with my partner and 2 young women, one in high school and one in college, so student health and wellness is close to home and a passion for me. I try to make as many Johns Hopkins womens' basketball games as possible to support Coach Katherine Bixby, my sister, who just had her 100th win! My family is from Philadelphia, and I have another sister living in Louisiana who is a music professor at Lafayette.
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Cecelia Johnson-Dunlap, MD
I have a passion for culture and history. I have enjoyed learning about traditions and culture in my travels during my studies in college, medical school, and thereafter. However, over the past two years, I have grown a greater appreciation for my home and the comfort of my pets and family.
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Pat Roberts BSN, RN Lead Nurse
I have been working in college health for over 20 years. The last 3 years have been at BMC. I previously worked at Haverford College. I have 4 grown children. Raising them through the teenage years and young adulthood has provided me a special interest and love of college health.
I enjoy reading, traveling and spending time with my children and 2 granddogs.
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Navigating the First Holiday without a Loved One
The past year has involved a tremendous amount of loss. And as we prepare for a season of family gathering, many of us may be contemplating one less seat at the family table, the absence of a familiar face or voice. Grief looks different for everyone, but for many the first year without their loved one can be the most difficult.
Moving through grief is a unique and individual process but that does not mean it needs to be taken in solitude. Talking about grief can help us connect to support and find community and solidarity with others. And talking about grief is not the only way to process the myriad emotions. Here are some ideas from grief specialist Asma Rehman and some grief journal prompts courtesy of the Grief Recovery Center in Houston, Texas.
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Check out this article from The Jed Foundation talking about Self Care during
the holiday season...
click here to view the article!
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S.A.D. and How to Handle It
As the sun goes down earlier each day and the cold brings a chill to our bones, many people experience heightened symptoms of depression- what the American Psychiatric Association describes as Seasonal Affective Disorder (S.A.D.). According to the National Institute of Mental Health, S.A.D. can be prevented due to the predictability of the timing of the seasons! Some strategies to help with mood include making sure you’re getting enough Vitamin D as well as exploring light therapy with the advice of a doctor. The key to combatting feeling the effects of the winter seasons is making sure you have a health care professional you feel comfortable talking to about how you’re feeling- and of course, it’s always important to communicate with friends and family. With help, we can make it through the winter!
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Dear Athena,
I will be going home for the Winter holidays for the first time since arriving at Bryn Mawr in August. I think I have changed a lot over the past semester, and my belief system is different. I am worried about changes in my relationships with family members due to our differences, and fearful of the arguments that could come up. How can I best navigate these difficult conversations?
Sincerely,
Caring and Concerned
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Dear Caring and Concerned,
Relationships with family members are so often a source of anxiety, even when we have deep love for them. It’s understandable that you are worried about the changing dynamics. Whether with a family of origin or family of choice, the JED Foundation offers some suggestions on how to talk to family members about difficult topics.
They stress using support from others, finding ways to take breaks in and from the conversation if necessary, and honestly communicating the importance of the relationship. Bias, bigotry, defensiveness, anger, miscommunication; these can all stand in the way of maintaining authentic and loving relationships. The purpose of having tough conversations with people one cares about is not to alienate or push away, but to become closer. Of course, if the relationship is feeling unhealthy, it may be time to set a firm boundary. You may have heard healing justice educator Prentis Hemphill’s often cited quote “boundaries are the distance at which I can love you and me simultaneously.” Here is some advice on how to set healthy boundaries with those you love.
Warmly,
Perspective I
P.S. For those looking to process difficult feelings towards families, consider investigating the Chaotic Families group which will be offered by the counseling center this spring!
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Dear Caring and Concerned,
Going home can be stress-inducing for so many reasons. It makes sense that your first trip home is bringing up these feelings and worries. Families are systems made up of parts that are constantly evolving, requiring the system to adjust to find a new equilibrium. Holidays bring additional pressure to conform because there is an expectation that it will be a joyous time for everyone to come together. Though you can’t prepare for every possible scenario, you can do a few things to take care of yourself:
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Know your triggers and make a plan. What topics are most upsetting to you? What feelings come up when you discuss them/are asked about them? How will you respond if they come up, and how will you take care of yourself? Maybe you can roleplay this with a friend.
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Find some ways to cope with your stress that can be worked into your routine while home. Just a few ideas- journaling, taking a run outside, taking a walk around the block, or taking a drive while venting to a friend.
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Most importantly, have compassion for yourself. Navigating changing family relationships is hard work.
Part of what makes this first trip hard is fear of the unknown. After this trip, you will have more information to reflect on what has changed and how to proceed in preparing for your next visit home.
Sincerely,
Perspective II
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Tips for Getting Outside This Winter
While it's tempting to spend the darkest and coldest season of the year in hibernation mode, experts agree that it is during winter that we need the most contact with nature. But just how does one go about getting in touch with the outdoors? Check out some tips from this Health Central article.
Whether it's scheduling some time outdoors, sitting by a window, doing some winter gardening, or watching nature on T.V., getting some "outside" time can support our mental and physical health and wellbeing.
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