2021 – Page 31 – The Western Howl

Nine new things to occupy time in self-isolation

Allison Vanderzanden | Lifestyle Editor

With the number of COVID-19 cases still rising, it is important to continue practicing social distancing and self-quarantining when necessary. After being home for the holidays, the first few weeks of January may be a very important time to stay put at home. Alleviate the monotony with these quarantine activities — some new, some familiar from 2020, but all possible ways to cure boredom.

Practice self care: Put mental health first, as isolation can bring about feelings of depression and lack of motivation. On difficult days, remember to complete some daily necessities, including brushing teeth, showering and drinking water. Also do something to relax or have fun, like taking a bubble bath or reading.

Learn to play an instrument: It may sound intimidating, but YouTube offers many great videos to help people learn to play all kinds of instruments for free. If traditional instruments are inaccessible, start with something simple like the harmonica, kalimba or ukulele.

Binge watch, listen and read: Many shows may have already been binged over the summer, but the selection of entertainment options is nearly endless. Ask friends for their recommendations to start, or scroll through a favorite genre on a streaming platform. If looking for something other than movies or TV shows, try listening to a podcast or a music album, or read a new book or series.

Try a new look: There are pros and cons to having little to no human interaction; one pro is that no one can judge. Dye or cut hair, have fun with new makeup looks and experiment with fashion like no one is watching.

Explore the world virtually: Travel the world without leaving the couch. Use Google Maps and walk the streets of a new city, or play a game with world maps like Geoguessr ⏤ where the player guesses where in the world they’ve been dropped ⏤ or MapCrunch, in which the player attempts to find the nearest airport using street view.

Take knowledge tests: The internet and smart devices such as Google Home offer a wide array of quizzes on an infinite number of topics. Sporcle, for example, is a quiz website that has something for everyone, including geography, song lyrics, film trivia and much more. Play along with friends and family by sharing one’s screen over video call as well.

Make something new in the kitchen: The possibilities are endless: appetizers, snacks, side dishes, entire meals, cocktails, desserts and the list goes on. Get inspired by some recipes featured in previous issues of The Western Howl, or a quick web search will yield dozens of results to choose from.

Start learning a new language: Learning a new language is a long process, but knowing a few phrases here and there can be fun. Use free apps like Duolingo or Memrise, or use online resources such as YouTube to get started.

Get ahead on work: It may sound like the most boring option, but I personally get antsy without some productivity in my life. Take a look at the syllabus or ask the boss for work that can be started or finished ahead of time. Bonus: less stress for the future.

Contact the author at avanderzanden19@mail.wou.edu

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Sleep soundly with hacks for better sleep

Tips for getting a good night’s rest

Allison Vanderzanden | Lifestyle Editor

Sleep is a very important factor in improving concentration, memory, energy and physical health ⏤ though it is well known that we as college students don’t tend to get enough. If getting more sleep is on the to-do list this year, here are some tips from medlineplus.gov and sleepfoundation.org that may help get a better night’s rest.

Get the brain into a habit of going to sleep and waking up at about the same time every day, including weekends. Set recurring alarms or reminders on one’s phone, or utilize a sleep app to help stay on track.

Harbor better sleep by making one’s bedroom more comfortable. People tend to sleep better in dark and colder environments, so decrease the amount of light with blinds or curtains, and lower the temperature by adjusting the thermostat or using a fan. Adjust the noise level by using ear plugs, or use an app to play soft sounds.

For those struggling to fall asleep, try relaxation techniques, like taking a bath or drink a warm, decaffeinated beverage before bed. Reading and listening to soft music can also calm the mind. While lying in bed, try meditative techniques like counting backwards from 100 or perform a breathing exercise.

Some changes to daily routine may be necessary to help get more sleep. This may look like turning off electronics at least 30 minutes before bed or avoiding caffeine, sugar or large meals in the late evening. Try to avoid spending time in bed while awake so that the mind only associates laying in bed with sleeping. One can also try incorporating regular exercise into their routines; studies have found that doing small amounts or regular exercise promotes more deep sleep.

If lack of sleep is interfering with daily function, contact a doctor for professional help.

Contact the author at avanderzanden19@mail.wou.edu

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This week in completely made up horoscopes

The Western Howl Staff

Aries 3/21-4/19

Do you mind? I’m trying to sleep

Taurus 4/20-5/20

Cats or dogs, which is better? Argue amongst yourselves

Gemini 5/21-6/20

Maybe if you look at some moss balls you’ll be less evil

Cancer 6/21-7/22

Does that window open? Cuz I’m gonna jump out of it

Leo 7/23-8/22

I need to wash my masks not give y’all life advice

Virgo 8/23-9/22

a tubular optical instrument containing lenses and mirrors by which an observer obtains an otherwise obstructed field of view

Libra 9/23-10/22

At this point, I feel like an undercover participant in “60 Days In.”

Scorpio 10/23-11/21

just thought i’d let you know, i’ve been evil since i turned 15

Sagittarius 11/22-12/21

I liek tortles

Capricorn 12/22-1/19

Sagittarius be looking sus today, they think australian shepherds are cats

Aquarius 1/20 – 2/18

*shrug* (i’ll prob change this don’t put it in)

Pisces 2/19 – 3/20

“You will be very rich and famous this week”

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COVID-19 vaccines arrive in Oregon

Oregon enters Phase 1A of vaccine delivery initiative

Sydney Carpenter | News Editor

In late December, select Oregon residents received doses of the Pfizer and Moderna COVID-19 vaccines.

To deliver the vaccine to all Oregonians, the state has implemented a three-phase rollout plan. On Jan. 5, Oregon began Phase 1A of its vaccination schedule. In Phase 1A, the Oregon Health Association lists in its plan: hospital workers and first responders, elderly and those involved in their care, prison doctors, clinics serving high-risk groups, visiting nurses/home health care providers, other health care providers and funeral home workers to be vaccinated first.

Over 51,000 Oregonians have received the first dose of the Coronavirus vaccine since the beginning of 2021, whereas only nine people have completed the two doses required for full vaccination according to covidvaccine.oregon.gov. Currently, the CDC reports Oregon has delivered over 117,000 doses of Pfizer vaccine and over 121,000 doses of the Moderna vaccine.

Currently Pfizer and Moderna are known to have three major differences, including age restrictions, temperature storage requirements and length of time between each dose. In comparison to Pfizer, the Moderna vaccine can be kept at -4 °F, whereas Pfizer’s must be kept at -94 °F. Additionally, a person must be at least 18 years old or older to receive the Moderna vaccine and the two doses must be administered 28 days apart in comparison to Pfizer’s 21-day separation, which has an age restriction of 16 years.

On Dec. 22, West Valley Hospital in Dallas received its first shipment of Moderna vaccine according to a press release by Salem Health.

“For decades, West Valley Hospital has been providing a wide range of quality care to residents of Polk County,” said West Valley Hospital Chief administrative officer and licensed registered nurse Brandon Schmidgall in the press release. “Today we begin offering a new and historic service — the COVID-19 vaccine — first to our health care heroes, but eventually to our small-town community.”

As of Jan. 5, Polk County has vaccinated 1% of an estimated 82,000 residents according to the OHA. Local clinics like Western’s Student Health and Counseling Center have not received COVID vaccines yet; although, on Dec. 22, Oregon added educators to the list.

“Teachers have recently been added to Phase 1A and who that all includes will need to be more clearly defined by OHA,” said Polk County Public Health Administrator Jacqui Umstead. “We will work with Western Oregon University, and other local educational institutions to ensure that both staff and students have access to the vaccine, when it is their turn.”

Contact the author at scarpenter18@mail.wou.edu

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Opinion: New Year’s resolutions are meant to fail

Making resolutions is nice, but fixating on our flaws is not

Cora McClain | Editor-in-Chief

Exercise more, eat healthy, keep to a study schedule, read 30 books by the end of the year, etc. — typical resolutions like these permeate throughout little (or long) lists we use for yearly self-improvement. Each year, we look in the mirror and list out all of our flaws and make meaningless lists on how to improve upon those flaws. Jokes have been made time and time again, but New Year’s resolutions usually last about as long as the holiday — one day or less. The way we construct our list of resolutions makes them so breakable.

Our New Year’s resolutions are reflections of our “perfect” selves: the ones who rock climb, the ones who cook, the ones who keep houseplants alive, but they are not ourselves. We create unattainable goals that are pass/fail with no wiggle room. Changing behavior doesn’t happen overnight, and too often we expect to be able to be at the level of our “perfect” selves by Jan. 1. It is simply unattainable, and only adds to a self-deprecating culture in which we don’t hold ourselves accountable.

That being said, I don’t hate goal setting; in fact, I think goal setting is the key to success. I just think that we put way too much pressure on ourselves to force ourselves to change who we are. Good positive change takes time and work, starting small and building towards that big change. Otherwise, forcing a huge change from the get go will only lead to lackluster results. We need to move towards kinder and more attainable goal-setting in order to facilitate change and improvement in our lives.

I have found a lot of clarity in how to create attainable resolutions in Leena Norms’ video on the topic, “Lies you’re told about new years resolutions.” She gives many tips on how to break the New Year’s resolution mold and look at the yearly tradition in a more creative and positive light. While watching her video, I discovered a trend — people aim too high and are far too harsh on themselves by believing New Year’s resolutions have to look a certain way. In reality, you can make anything a resolution, decide anyway to measure it and give yourself as much wiggle room as you need. It doesn’t always have to be “go vegan or go home.”

Contact the author at cmcclain17@mail.wou.edu

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Press Release: Satisfactory Senate Resolution

ASWOU and WOU Faculty Senate approve the Satisfactory/No Credit grading option

Liz Marquez Gutierrez | ASWOU Senate President

WOU students:

On behalf of the ASWOU Senate I am excited to share that the E-Satisfactory/NoCredit* grading option will be offered for Winter and Spring of 2021. The S*/NC grading option was offered last spring term to support students adjust to learning in a remote format due to the COVID-19 crisis, however, it was not a grading option for fall 2020 although ~95% of courses were offered online.

As fall term began, we remained concerned about the mental health and well-being of students, understanding that learning in a remote format during a pandemic continues to be a challenge. In order to address this issue, the ASWOU Senate passed Senate Resolution 6.21 requesting WOU Faculty continue offering students the S*/NC grading option for the remainder of the 2020-2021 academic year. Additionally, Elizabeth Braatz who is a phenomenal student advocate, created a survey to collect student support for the S*/NC grading option to demonstrate how this grading option would greatly benefit students this academic year.

Thankfully, the WOU Faculty Senate voted to approve the S*/NC grading policy for the rest of the 2020-2021 academic year. This effort would not be possible without the support of students who filled out and shared the survey with their peers. I would like to thank Elizabeth Braatz for her incredible work in creating a survey to collect student support for this grading option and for presenting the survey results to the WOU Faculty Senate. I would also like to express my deepest gratitude to the WOU Faculty Senate for listening to students’ concerns and for their support of Senate Resolution 6.21.

On December 29th, 2020, the University Registrar sent an email to students providing more details about the S*/NC grading option. It is highly encouraged that students work with their academic advisor when deciding between S*/NC and A-F grading options for winter term as it may impact financial aid status or admittance to future programs (e.g. nursing school, law school).

We hope this grading option provides students the opportunity to successfully complete their courses as we continue to adjust to a new learning environment.

For more information, contact ASWOU Senate President Liz Marquez Gutierrez at aswousenpres@mail.wou.edu.

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‌Five impactful TEDTalk videos on YouTube

Explore vulnerability, personal power and strength in these TEDTalks

Natalie‌ ‌Dean‌ ‌|‌ ‌Entertainment‌ ‌Editor‌ ‌ ‌

As the new year begins, lists of resolutions and affirmations are being crafted, big changes are being made and we all continue to adjust to our new normal. With content being created and released left and right across platforms, it can be hard to sort through all the options available. TEDTalks are well-known ⏤ having been hosted all across the world ⏤ with speakers who describe compelling and moving stories of their experiences. Here are some videos that may help provide some perspective on topics like vulnerability, gaining confidence and releasing fear while bravely moving forward.

1. “How not to take things personally?” by Fredrick Imbo. TEDxTalks. (March 4, 2020)

Looking to help grow people’s communication skills and support them in their experiences, Fredrick Imbo has embarked on his own journey of learning to not take things personally, after struggling with it in different situations both personally and professionally. In order to confront the ways in which he wanted to grow, he took a job as a referee and kept making meaningful changes along the way.

2. “To overcome your challenges, stop comparing yourself to others” by Dean Furness. TED. (June 8, 2020)

After Dean Furness lost the use of his legs in an accident, he had to adopt a new mindset that freed him from the restraints of comparison, which helped him get better day by day. Exploring new definitions of his “personal average” helped him reach his best when all judgment and comparison were released unconditionally.

3. “How to become your best when life gives you the worst” by Peter Sage. TEDxTalks. (July 15, 2019)

Peter Sage spent six months in one of the United Kingdom’s toughest and most violent jails as the only civil prisoner there. Through his experiences, he gained friends, countless stories and a national award for his work that improved the lives of prisoners. With his unique knack for storytelling, he guides people on how to get through some of the hardest times in life while staying authentic.

4. “Finding Home Through Poetry” by Najwa Zebian. TEDxTalks. (Nov. 29, 2016)

World traveler and poet Najwa Zebian uses her vivid language and spoken word poetry to describe her experience of growing up in many different countries, and how she often struggled to find a place where she felt fully at home. Through her captivating words and experiences, she redefines what a home is, and how to find belonging in the ways that matter most.

5. “The power of vulnerability” by Brene Brown. TED-Ed. (July 10, 2013)

In Brene Brown’s study of human connection, she goes one step further and explores how empathy, love and genuine connection shape our experiences as people. While on a journey that explored people’s humanity and inner workings, she also had to be vulnerable with herself in order to go further.

Contact the author at ndean17@wou.edu

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.

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Sleep soundly with hacks for better sleep

This week in completely made up horoscopes

COVID-19 vaccines arrive in Oregon

Opinion: New Year’s resolutions are meant to fail

Press Release: Satisfactory Senate Resolution

‌Five impactful TEDTalk videos on YouTube

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