Focus on Mental Health: Tips to Help Students Overcome Mental and Emotional Burnout

Burnout can have a significant impact on our physical and mental health. It leads to fatigue, irritability, and decreased motivation. Mental stress can be particularly challenging for students. Burnout can lead to diminished academic performance. As we reach the midpoint in the semester, it’s important to recognize the signs of burnout and implement strategies to overcome it.

Some of the damaging effects of experiencing mental and emotional exhaustion for students include: 

• Decreased engagement in course material and activities
• Difficulty concentrating and focusing on tasks
• Feelings of isolation and loneliness
• Increased stress and anxiety levels
• Loss of motivation and enthusiasm for learning
• Decreased self-esteem and confidence

Juggling your studies with other commitments and responsibilities is challenging, but with the right strategies, you can manage your workload and stay motivated. The following tips may help you manage and stay focused:

1. Take a Break

Regular breaks from the demands of school can reduce stress and give the brain a chance to reset. Moreover, taking a break can help prevent procrastination, as it helps you feel refreshed and ready to tackle your work. 

2. Get Enough Sleep

Sleep is vital for both physical and mental health. It helps to restore energy levels, regulate hormones, and improve concentration. Studies have shown that people who get enough sleep are more productive and have better overall health. Lack of sleep can lead to various health problems, such as depression, anxiety, and obesity.

 

3. Establish a Consistent Sleep Schedule

You'll feel more rested and energized during the day if you keep to a regular sleep schedule. It can help regulate your body's biological clock, which is vital for overall health. Additionally, as your body becomes used to the same routine each night, you can start falling asleep more quickly and easily.

 

4. Avoid Caffeine and Alcohol 

Keeping caffeine and alcohol out of your system before bed can improve sleep quality. As a stimulant, caffeine raises alertness and energy levels, making it more difficult for you to unwind and sleep.

Alcohol, on the other hand, can make you feel sleepy at first but also interfere with your sleep later in the night. It's best to avoid caffeine and alcohol before bed because they can disrupt REM sleep, which is necessary for restorative sleep.

 

5. Exercise

Physical activity is an effective way of managing stress and anxiety. Exercise reduces stress levels and increases endorphins, helping to improve mood and energy levels. Plus, regular exercise can also help enhance sleep quality and increase focus and concentration. Moreover, it can reduce anxiety and depression, both common symptoms of burnout and stress. Find a friend and take an exercise study break. Even a quick walk on campus can provide numerous benefits.

 

6. Ask for Help When Needed

Whether it's from your instructors or peers, getting help can be invaluable in helping you stay on track with your studies. Seeking help can provide you with the support and resources you need to manage stress and burnout. 

 

7. Prioritize Tasks

Achieving success requires efficient time and task management and prioritization. With the proper focus on your most important tasks, you can stay organized and motivated. 

Taking the time to prioritize your tasks is the key to staying organized and reducing stress. It'll help you stay focused on the tasks that matter most and have the highest impact. Knowing which projects to tackle first will help you feel more in control and ensure timely completion of your goals.

 

8. Set Deadlines

Sticking to deadlines is essential for staying on track and achieving your goals. Setting deadlines, helps you avoid procrastination. Doing this will help you become more productive and accelerate your progress toward success.

 

9. Take It Step by Step

Breaking projects into smaller, achievable pieces is the best way to keep stress levels low and stay organized. When you tackle tasks bit by bit, it's easier to reach your goals and experience the satisfaction of getting closer to them every step of the way.

 

Conclusion

Burnout is a common challenge among students, and it can affect academic performance. My hope for all Commonwealth U students is that by understanding and recognizing the signs of burnout and exhaustion, you can use these tips to care for yourself and keep your workload manageable while giving your all to your coursework.

As we move into this second half of the semester, remember to take regular breaks, break down tasks into more manageable chunks, and take care of your physical and mental health. With the right strategies, you can stay motivated, productive, and successful in your studies and life. Wishing you all the best!

Bashar W. Hanna, President 

  

Human Together--Celebrating Black History Month

Nobel Peace Prize winner Desmond Tutu said, “My humanity is bound up in yours, for we can only be human together.” As we embark on Black History Month, let us find opportunities to recognize our shared humanity—our histories, personal stories, and struggles. The more we learn about one another, the more we uncover about ourselves.   

 Each of our Commonwealth University locations will host a number of Black History Month events. I encourage everyone in our community to attend and engage in these events on your campus—they serve as meaningful avenues to engage, learn, and grow. Thank you to the students, faculty, and staff who have made these opportunities possible.

Commonwealth University Black History Month Events 

Bloomsburg   

February 6^th—30^th Annual Martin Luther King Jr Commemorative Celebration
6:00pm, Carver Hall

February 9^th –The AME church and Local Black History
4:30pm, Multicultural Center, Room 230, Kehr Union Building

February 15^th—Black History Resources: Why they Matter
3:00pm, Multicultural Center, Room 230, Kehr Union Building
The workshop will Describe how State Historic Preservation Offices treat Black Heritage Resource and Explore differences between states and regions in how these resources are treated.  Recommend how to improve the management of Black cultural resources and consultation. Discuss together how to engage Black stakeholders better across the United States and its territories in the management of their Heritage Resources.

Saturday February 18—28^th Annual Sankofa Conference: "The Multipliers: A Trauma-informed approach to leadership," 
11:00am, Kehr Union Ballroom
Keynote Speaker: Dr. Nathaniel Woods Jr. special assistant to the President for Inclusion Transformation at Pennsylvania College of Technology
Registration is required. Please use link to register: https://www.bloomu.edu/sankofa-conference

Thursday February 23— 2023 Black Wall Street
6:00pm, Kehr Union Building Multi A
Come and support black business during Black wall street as black businesses showcase their products or services. 

Lock Haven

Feb. 7^th – Black History Gallery Opening in the RDLMC 

The saying goes, "a picture is worth a thousand words." In this context, the Black History Gallery has PLENTY to say.  The gallery will be a testament to the contributions of African Americans on a national and local level.

Feb. 8th – Black History Month Celebration
6:30pm,  PUB MPR 
Join the Black Student Union and the Robert and Dolores Lynch Multicultural Center as they celebrate the achievements of African Americans and recognize significant events that impacted US history.  All are welcome, dinner will be provided!

Feb. 15th – “LHU Black History Panel - Focus on the 1970s”
7:00pm, Price Auditorium
The panel is a phenomenal opportunity for members of the Lock Haven University (LHU) community to learn more about LHU history from the perspective of African American graduates. Panelists will share prospective and insights from their time at LHU. 

Feb. 23rd – Hip Hop and R&B Playlist Bingo
7:00 pm, PUB MPR 
Hip Hop and R&B Playlist Bingo is a high-energy take on classic bingo.  It draws from participants’ knowledge of hits from musical artists like Alicia Keys, Usher, TLC, Ludacris and more. Just try not to dance along! Participants are ready to play with just their phone and a tablet or laptop. Customized Hip Hop R&B Playlist Bingo card are provided.  Players will sing along to their favorite songs while they mark off the artist on their Hip Hop R&B Playlist Bingo card. The first person to line up five in a row wins!  All are welcome!  Cash prizes will be awarded! 

Feb. 28th -“Why DEI Is Not Enough: Using the Inclusive Excellence Framework to Create and Sustain a Culture of Belonging”
6:30pm, PUB MPR 
Presented by Dr. Shavonne Shorter Associate Provost for Equity and Inclusion, Chief Diversity Officer, and Associate Professor in the Department of Communication and Digital Studies – During this presentation, Dr. Shorter will examine the importance of an Inclusive Excellence Framework in growing and sustaining a diverse and inclusive learning, living, and working environment that has belonging at its core.

Mansfield

Feb. 9^th I Have a Dream: Vision Board Night
5:00pm, Alumni 307
Pizza and supplies provided.

Feb. 16^th—Epic Rap Battles of History
7:00pm, The Hut

Feb. 21^st—Black History Trivia
7:00pm, The Hut

Feb 22^nd—Mysteries, Murder, and Your Mom Podcast presents the MLK Assassination
4:30pm, Alumni 307

Feb. 23^rd—Lunch and Learn: The Underground Railroad in Tioga County
11:30am, Alumni 317
Now leaving for Lawrenceville, The Underground Railroad in Tioga County: What we can learn from Harriet Tubman. Presented by Phillip Hesser, Ph.D. Light refreshments provided. 

 

 

    Bashar W. Hanna, President

Happy Holidays

This has been an exciting year for all of us at Commonwealth University. We have officially come together as Huskies, Bald Eagles, and Mounties and have enjoyed an energizing fall semester. 

I wish you a safe and happy holiday season! Please enjoy this special holiday message. 

    

Bashar W. Hanna, President

Giving Thanks

For me, the end of the calendar year and completion of our first semester always ushers in a season of reflection and thankfulness. As I reflect on the past year and consider all that was accomplished, I am most grateful for my colleagues across Commonwealth University. Our mission is only possible because of so many dedicated individuals working toward the same goal—improving and increasing opportunities for our students.

And so, in this season of thankfulness, I am filled with appreciation and gratitude for the people that make Commonwealth University run, day in and day out. Wonderful things are happening in Bloomsburg, Lock Haven, and Mansfield as a result.

At Mansfield, student Lauren Griffith recently received a NASA Pennsylvania Space Grant, which she plans to use to continue her research on pancreatic cancer under the mentorship of faculty member Dr. Kristen Long, associate professor of biology.

Mansfield student Lauren Griffith at work in the lab. 

At Lock Haven, students, faculty, and staff came together to plant a community orchard to combat food insecurity. Biology faculty from across the Pennsylvania State System of Higher Education (PASSHE), led by Dr. Heather Bechtold, collaborated on the project, which will not only provide food for students, but serve as an outdoor classroom.

Students and faculty at Lock Haven plant a tree on campus.

At Bloomsburg, students are learning with cutting-edge technology under the guidance of Assistant Professor of Technology and Analytics, Dr. Scott Mehall. The Hololens is an augmented reality tool that allows students to utilize emerging technology that will likely play a major role in the future of work, giving students hands-on experiences that prepare them for future success.

A Bloomsburg student demonstrates use of the Hololens.

These are just a few examples of the exciting and impactful hands-on experiences taking place across our campuses. I’m grateful for the opportunities afforded our students by our highly talented faculty and staff.

Such student experiences would not be possible without the support of our generous partners in education. I am grateful for our numerous alumni, donors, and friends who share our vision and support our mission. Their generosity helps our students in immeasurable ways, from philanthropic support to mentorship, to networking and career opportunities. 

In this season of celebration and thankfulness, I’m filled with gratitude and admiration for our University family and all that we have accomplished together. I wish you a restful, restorative Thanksgiving and look forward to continuing our mission of supporting our students and their success in the coming year.

    

Bashar W. Hanna, President

Breast Cancer Awareness Month: Our Campuses Rally Support

October is Breast Cancer Awareness month.  Worldwide during the month of October, people show their support and raise awareness for individuals affected by Breast Cancer.

This year, the National Breast Cancer Foundation embraces the theme RISE, or Rally in Screening Everyone to encourage and ensure that every individual has access to life saving screenings and support. Currently, breast cancer represents 15% of all new cancer cases in the US. Due to early detection, breast cancer fatality rates have decreased by 40% since 1986, which is why it’s so important to continue to raise awareness for screening and early detection.

Across our campuses, our students and campus communities demonstrate their support for Breast Cancer Awareness through a number of events and fundraising opportunities. Athletic teams across the campuses held Pink Out events to support the cause, giving attendees opportunities to donate, don pink ribbons, and receive information about Breast Cancer awareness month.

Zeta Tau Alpha at Lock Haven organized a Pink Week filled with activities aimed at raising awareness and support for those affected by Breast Cancer. The group took their advocacy to the local community with a Spike Out Breast Cancer Volleyball game at nearby Central Mountain High School to pass out pink ribbons and collect donations.

At Bloomsburg, over 300 students participated in the 20^th annual Breast Cancer Walk on Sunday, October 9. So far, students have collected over $3,000 to benefit Breast Cancer awareness, and will be continuing to accept donations until the end of the month. 

This month, Mansfield Football and Field Hockey teams held Pink-Out games, and Women’s Soccer hosted a tripleheader Pink Out. The events rallied support for an important cause.

Thank you to our students and campus community for their support and advocacy during Breast Cancer Awareness month. One of the things I’m most proud of is the way our university community rallies together to care for one another. By raising awareness for issues that affect us all, we can help to ensure the health and vitality of our university family.

    Bashar W. Hanna, President

You Are Never Alone: A Community That Cares

 

September is National Suicide Prevention and Awareness Month. This is a time to come together as a community to acknowledge and recognize the importance of raising awareness around this important issue. As a community that cares about one another, we can all play a role in supporting each other.

At this time in the semester, things can begin to feel overwhelming. I encourage you, despite the pressure of rigorous academic work, to prioritize your mental health and wellbeing and be gracious with yourself. Be sure you are making time to spend time with friends and family, and doing things you enjoy. We are at our best when we are fully ourselves and grounded in our relationships and connection to others. Even when things seem difficult or isolating, you are never alone. Your university family cares deeply about you and your future.

As a community, it’s important to be there for others and to watch for signs of friends, students, colleagues, and classmates who may be struggling. Many suicides can be prevented by caring individuals who recognize the red flags:

·       Withdrawing socially
·       Difficulty sleeping or sleeping too much
·       Sudden decrease in school performance and behavior issues
·       Drop in work performance
·       Changes in hygiene and appearance
·       Increased irritability
·       Feelings of hopelessness or being a burden
·       Talk of death, dying, or not wanting to be around anymore
·       Researching possible suicide methods

Resources are available if you are or know someone who may be struggling. I encourage you to reach out to our campus counseling centers at Bloomsburg, Lock Haven, and Mansfield.

The 988 Suicide and Crisis Lifeline is a free resource available 24 hours a day, 365 days a year.

As we work hard to achieve our goals, let’s remember to lean on each other and look out for one another. We’re all in this together and I am proud to be part of a community that supports, uplifts, and truly cares about each other.

 Bashar W. Hanna, President 

A Historic Time for Public Higher Education

 

As we near the end of August and the summer begins to slip away, those of us in higher education see this time of year as a new beginning. Our students have returned to campus, and the air has filled with equal parts excitement and anticipation.

For our new students, this is the beginning of a life-changing journey. No other transition in life is as transformative as the start of a collegiate career. Remarkable opportunities await and I urge our students to make the most of them. For our returning students, arriving back on campus should feel like a homecoming. They are being reunited with friends, professors, and valued staff members as they move ever closer to their goal of graduating.

That goal of graduation rests at the heart of our mission as educators. I’m encouraged to witness the trajectory we’re taking in Pennsylvania in support of our students and their future success. This is a historic time for public higher education in Pennsylvania. The past few months have seen both a first-of-its-kind integration of public institutions and record investment by the legislature in our state-owned universities. The unprecedented 16% increase in the State System’s appropriation signifies the state’s support of the power and promise of public higher education in Pennsylvania.

We at Commonwealth University are paving the way for bold ideas and collaborations as we embark on a new path that unites three historic institutions—Bloomsburg, Lock Haven, and Mansfield. Individually, these schools carry storied legacies of educating students, serving their communities, and preparing tomorrow’s leaders. Together, as Commonwealth University, we will offer students increased access to a broader range of academic programs, opportunities for experiential learning and research, keeping an eye to affordability, while promising a high-quality education powered by high-impact practices. Students graduating from Commonwealth University, many of whom stay and work in the region, will be prepared to enter the workforce and make an immediate impact in their careers and communities.

This season of new beginnings is brimming with possibility and promise, and I hope that, like me, you’re eager to join the journey.

Bashar W. Hanna, President 

Student Athletes move in at Lock Haven

Bloomsburg students are all smiles walking across campus 

Move in day at Mansfield 

    Bashar W. Hanna, President