Mount Hood

A fall bucket list

Photo of Yesteryear Farms’ pumpkin patch located in Wilsonville, Oregon. | Photo from @yesteryearfarmswilsonville on Instagram

Oct 22 2025 | Belen Ponce Leal | Lifestyle Editor

Fall is a special season for some. It’s the season of change, the time when the leaves on the trees change colors and those hoodies that have been in the closet all summer can finally come out. Wardrobes aren’t the only thing different, though — there are tons of activities and treats to be enjoyed during the month of October. Whether it be going to a local pumpkin patch with friends or sipping on that pumpkin spice latte, there are certain things done in the autumn season that simply feel right. To ensure that everyone here at Western is getting the full seasonal experience, I’ve created a fall bucket list that anyone is welcome to try during this season of change. 

Seasonal treats and drinks — Obviously, the most popular in-season flavor is pumpkin spice. One of the most popular items sold during the season of autumn is the pumpkin spice latte. However, the flavor is not limited to the drink. There are pumpkin spice chocolate chip cookies, pumpkin pie flavored French toast, pumpkin s’mores cookies, pumpkin oat bars, pumpkin donuts, pumpkin cheesecake cookies, pumpkin bread and much more. Growing up, my favorite thing to eat was pumpkin pie with vanilla ice cream. 

However, there is so much more to enjoy besides the typical pumpkin spice. Spice in general is heavily used during the season, so spice or cinnamon-flavored treats are a must-try. There’s also nutmeg, ginger, maple or snickerdoodle flavored desserts that anyone can try. Examples could include cinnamon rolls, nutmeg-coated French toast, maple almond cranberry granola, spice cake, snickerdoodle cookies, cinnamon cookies, cinnamon hot chocolate and nutmeg milk, among others. 

Fall also brings out a lot of nutty flavors, such as pecans, walnuts and almonds. Some fall favorite treats of these could be apple pecan bread, pecan pie, apple walnut upside down cake, rustic nut bars and any of the previously mentioned treats from pumpkin spice or cinnamon can include nuts in them. I personally enjoy the Starbucks pecan crunch oatmilk latte as it has a very nutty, sweet flavor with cold foam on top. 

Apples are also a great option for fall flavor, as they are in season and come in so many varieties. Oftentimes, pumpkin patches have apple trees around, so getting a pumpkin would be a great opportunity to pick up some freshly grown apples for desserts. There’s apple pie, apple cinnamon muffins, apple strudel, apple cider french toast, applesauce and many other treat variations. My favorite memory growing up was the time in kindergarten when we got to make applesauce, and to this day, it was still the best I’ve ever had. 

Pumpkin picking, carving and painting — A tradition originating from Irish myth, turnips with demonic faces were placed outside of homes to ward off evil spirits. When the Irish immigrated to the United States, they began using pumpkins, as they were native to the region. There is no greater joy for a person who loves the season of fall than the feeling of picking up a pumpkin that will either be carved or painted into a beautiful or haunting design. One great place to get a pumpkin would be Autumn Harvest Pumpkins in Woodburn, Oregon.  

While most jack-o-lanterns are carved with scary faces, we’ve moved past simply trying to scare the demons away. Now, we seek to stun them with amazing pumpkin art. Whether it be a replica of a famous painting or an actor’s face with stunning detail, some have moved beyond the simple triangle eyes and straight mouth of a pumpkin’s face. 

Some don’t even carve at all. Pumpkin painting has become a much more popular method of decorating pumpkins, as they don’t require as much knife-wielding and they can still be just as beautiful as carved pumpkins. Abstract art, in particular, is really popular with pumpkin painting, with parts like the eyes sketched big and attention-grabbing. 

Haunted Houses — It wouldn’t be a spooky season without the spooky part. Having been around for over a century at this point, haunted houses are designed to scare those who dare traverse them. Whether it be the eerie feeling of going through a house that just doesn’t feel right or the tension of going through in anticipation of something or someone jumping out of a corner, those who love the thrill of adrenaline will love going through these. Fun fact: the first documented haunted house was created by Orton & Spooner, a company from the 1890s that specialized in fairgrounds equipment. 

I’m not the type of person who enjoys getting scared, so I don’t have the most experience in haunted houses or events. Yet, even I can tell there’s a sense of fear that a person gets when putting themselves in a situation that could be thrilling. There are things at stake as well as the potential of something jumping out at any moment, making us react to threats. For some, that can be fun. Local haunted attractions to check out include the Ghosts of the Grand in Salem, Oregon, or, if commuting is an option, there is the Abandoned Haunted Maze in Florence, Oregon. 

Corn mazes — A fun thing to try during the fall, corn mazes are exactly what they sound like: corn fields that have been cut down and shaped into a maze. A person walks through them, attempting to find the way out. Some can be quite difficult, and the dread of finding a dead end will always be disappointing. Yet, the excitement of finding the way out makes it all worth it. They are best done with a group of people, as sometimes it can be quite scary to be stuck in a maze alone without anyone else. 

They should especially be done with other people when they are haunted. Yes, haunted corn mazes are a thing. Decorations in them are much more ominous, whether it be some statues that look a bit too real or bloodstains depicting handprints or footprints to make the hair on the back of someone’s neck prick up in terror. Scare actors can be traversing them, waiting to give someone the biggest jumpscare possible. 

While I haven’t had the pleasure of trying a haunted corn maze, I have traversed through one in Yakima, Washington when visiting my sister. It was a lot of fun doing a maze in person instead of on a piece of paper. It’s kind of like an escape room, but simpler. The only puzzle to solve is finding the end of the road. 

Overall, fall can be one of the best seasons for some. Whether it’s those pumpkin spice cheesecake cookies, the thrill of a haunted house or the joy of walking through a pumpkin patch to find the perfect one, spooky season is a joy to behold. I strongly encourage anyone to get the full fall experience and perhaps find other things to do. If nothing else, jumping into a pile of leaves can be fun and even a little bit nostalgic for some. 

 

Contact the author at howllifestyle@wou.edu

Settling in at Western

A photo of Western’s mascot, Wolfie, posing in a dorm room. | Photo from @westernoregonuniversity on Instagram

Oct 8 2025 | Belen Ponce Leal | Lifestyle Editor

Moving to a new town or city can be pretty intimidating for anyone. Whether a person enjoys traveling or perhaps is a happy homebody, moving from a house or apartment to a dorm room can be really intimidating. It’s a big change for anyone, especially someone who might not be from the area, to learn to call this place home for the time being. It can also be really difficult to decide what to do with this little space someone is given and expected to call home for at least a year. 

I remember the stress of preparing to move across the state to be able to attend Western. I read dozens of online threads from former students giving advice to new ones about what to bring or what to invest in for comfort. Packing was a nightmare, trying to figure out what could stay at home and what should come to the dorms.  

After some research and a bit of my own first-hand experience, I have provided a couple of tips for those on campus who are struggling with the “move-in blues.” These range from how to live in the dorm and also get into how to get out of one.

Unpack — If there is any kind of advice that all students of all types will agree on, it would probably be to not procrastinate. As good as it feels to just lie down and doom scroll for hours on end, it can end up causing problems because of how time-consuming it is. Therefore, make sure that all belongings are organized in a way that feels comfortable. Personally, I found that having the freedom to organize in a way that I preferred was a great experience. It was a comfort to know nothing was going to be moved and placed somewhere else. Be sure to clarify with a roommate that what’s on one side of the room should not be touched, unless given permission to do so. That also leads to the next tip:

Roommate Communication — While I missed out on having a roommate during my time in Landers Hall, I did have to interact with others often while living in a shared bathroom and kitchen area. My biggest advice would be to be open and understanding. Explain each other’s preferences, limits and comfort levels. Let each other know what is okay to do and what isn’t. It can be awkward at times, but as long as there is mutual respect between everyone, getting along with each other shouldn’t be too difficult. If there is ever a big conflict that can’t be fixed with words, though, contact a resident assistant for further advice and instruction. Their phone numbers should always be visible somewhere in the building on a poster of sorts. 

Bring things from home — Whether it’s simple items like blankets or bedsheets, or more unique personal effects, having things that have some kind of sentimental meaning or are just really comfortable can bring a sense of familiarity to an area that may lack it. Personally, I brought a lot of plushies into my dorm room when moving to Western. They are perfect to cling to during the stressful times of finals week. I also brought my own personal pillow. Not only did it save me the trouble of having to buy a new one, but it is a very comfortable item. I’m the type of person who doesn’t fall asleep easily in new areas, yet the pillow allowed for a night of easy rest. If someone isn’t as big of a plushie enthusiast as I am, other items to consider would be a favorite mug, a scrunchie, sweaters or some fuzzy socks. 

Decorating — Decor is a very important part of any home, whether it be a house, apartment or a dorm room. Unless someone is a very committed minimalist, most people enjoy personalizing their space. It allows for creative freedom and can often be one of the first times in life that someone can decorate their room the way they want to. Items for desks could be a small stack of books, figurines, plushies, framed photos or a desk organizer. For walls, it can be a bit trickier, as it’s important to not damage the walls. Command strips are a common resource in dorm rooms, as they do not create holes in the walls, but keep in mind their various weight limits — they can send wall decor crashing to the floor if not careful. With that in mind, someone could hang some lights in the corners of the room, put up photos, posters or flags. It all depends on preference and whatever helps the room fit one’s tastes the most. 

Snacks — Something I’ve learned in my time as a student is that stress eating is a real thing. While I don’t recommend overeating as a way to cope with stress, it still isn’t a bad idea to stock up on some snacks to munch on throughout the term. Some of my personal favorites that are sweet are peanut M&M’s, Snickers, Muddy Buddies and Hershey’s chocolate. As far as savory goes, I love lemon-lime hot Cheetos, Lay’s lime chips and Chex Mix. 

Don’t stay in the dorm — I made that mistake last year. Staying in the dorm after being done with class, while relaxing, was also incredibly lonely. I strongly encourage anyone who is considering just staying in the dorm in their downtime to find events on campus to attend. Not only is it pretty exciting to see what is going on around Western, it’s a good way to meet new people and form relationships. Most of the time, there are a lot of signs or posters hanging around campus with information about an event. However, there is always the option to go to the website for the university and look at the WOU Calendar. Events of all sorts are visible on that page. There are also many clubs at Western that would love to have new members. For me personally, I found that most of the friends I made here at Western have been from classes. Speak to peers and connect with them, especially if they are in the same major. 

No one should have to go through university alone. Make connections with those around and find a place here at Western. 
Contact the author at howllifestyle@mail.wou.edu

The nostalgic mind

Mark Fischback, or Markiplier, portraying one of his alter egos known as Wilford Warfstache | Photo by @markiplier On Instagram

Oct 15 2025 | Belen Ponce Leal | Lifestyle Editor

Everyone has gotten nostalgic at some point in their lives. Recently, I’ve noticed a trend on TikTok of videos designed to trigger nostalgia for both millennials and Generation Z. There are compilations of old advertisements that used to air in between movies or shows, such as Zoo Pals, Pillow Pets, Chia Pets or Tooth Tunes. I’ve also seen videos containing still images of old creepypastas like Jeff the Killer, Candle Cove and Slenderman. There are intros to old TV shows or music from a different time in our lives that make us feel a bit warm and longing for those days. 

For myself personally, the most nostalgia-triggering media that I’ve seen recently was the image that made the legend of Herobrine so popular back in the old “Minecraft” days. I used to watch video after video of “real sightings of Herobrine” back when I was younger. This trend made me curious about what exactly nostalgia is and why we, as adults and university students, crave that nostalgia so much. 

What exactly is it? — Originating from the Greek words nostos (return) and algos (pain), nostalgia is defined by the University of Florida as “the sentimental longing for the past, often triggered when a person reflects on cherished memories or even difficult experiences.” Nostalgia has an interesting history, originating from the late 17th century to describe the feelings soldiers had about their former lives before enlisting. Now, it’s much closer to the definition of sentimentality — to remember the good times in our lives where things were simpler. 

How does it work? — According to Hal McDonald from Psychology Today, nostalgia has four different components that together create that rose-lensed memory of the better days of our lives. 

The first part is self-reflection. This is the main defining trait of nostalgia. In a sense, everyone is their own “main character,” so our memories center around what happens to us. It’s the way we process our involvement with our past selves to our present ones in a way that generates a sort of reminiscent feeling. 

Autobiographical memory is the next component of nostalgia. This is what gives us the context of our memories, the transcript of our lives and the way we remember living them. Think of it as the report of someone’s life instead of the movie, only we were the ones who wrote it. That accounts for some of us remembering things differently compared to a sibling or a parent. 

Then, there’s emotional regulation. This is what causes the positive and negative emotions of nostalgia. While it is a mostly positive experience, with the memories of going to the store with grandma being fresh in our minds, there’s also the acknowledgement of not being able to do that with her as much anymore or even ever again, hence why this emotion is often described as a bittersweet sensation.

Finally, there’s the reward component. This part of the emotion is believed to be associated with the triggering of reward-related brain regions. Basically, the feeling from watching old YouTube videos is a free shot of dopamine straight to the brain. 

What triggers it? — This varies from person to person, but there are a few common sources of our nostalgic kick. There are sensory triggers, such as the smell of cookies baking in the oven, bringing back memories of Christmas, or maybe the sound of a song brings back thoughts of a significant other. Sight, smell, taste, touch, sound are all possible triggers for the feeling of nostalgia. Aside from sensory triggers, there are also life transitions, such as moving into new spaces. A lot of students likely experienced an uncanny sense of nostalgia when packing to come to Western this year. Seeing a mostly empty room that used to have all sorts of things in it will often trigger memories of what happened in that space. Social interactions can stir up old memories as well, especially when reminiscing with family or friends. Personally, I always get nostalgic when I hang out with my friend group from high school.  

Is it good or bad? — It can be a little of both. A survey conducted by Meta and Gallup found that 1 in 4 adults reported feeling a strong sense of loneliness. It’s also found that a lot of them were younger people in the age range of 19-29. One explanation for this is the fact that once a person reaches adulthood, they usually begin to break away from their childhood life at home. They begin to learn how to be an adult, which, as most know, can be quite difficult. However, it was found that nostalgia can offer a lot of benefits for a person. It can boost self-esteem, help find meaning in life, encourage authenticity and bring joy. According to the American Psychological Association, a study conducted during the holiday season found that feeling lonely actually helped people get out of the holiday blues. It was found that it aided them in finding purpose in their lives. It’s also fair to point out that it’s possible to be too reminiscent. Being too caught up in the past can make some unable to find any joy in the present. Other effects can occur, such as excessive sadness, a feeling of helplessness and even depression. 

The best way to experience it — There was a time during a class when a student had mentioned the movie “Halloween Town.” A small group of students then began talking about it and what it meant for them growing up. It is a very nostalgic film for many and when experienced in a group, the effect was much stronger. According to Allen McConnell from Psychology Today, “People’s wistfulness reminds them of important moments and important connections to others.” Sentimental feelings can help strengthen their desire to connect more with others who share similar memories. I found my best friend because we can both quote Markiplier’s first “Five Nights at Freddy’s” series almost by heart. 

Overall, nostalgia is much more than remembering the past when things were simpler. It’s a way to connect our past selves to our present. We became who we are because of these memories, whether it be the movies we grew up watching or the smell of spaghetti coming from a pot. While it’s important not to dwell on the past too much, there are benefits to being sentimental every now and then. 

 

Contact the author at howllifestyle@mail.wou.edu

 

Create Your Own Pore Strips: A Simple Guide

Caity Healy | Lifestyle Editor 

For many, using pore strips is a satisfying experience that results in softer and smoother skin. By pulling out the existing oil and dirt from your pores, it can give the illusion that you’re removing the blackheads — this isn’t entirely true. What you’re actually removing is called a keratotic plug; this is comprised of dead skin cells, dirt, hair and oil. The removal is entirely surface level and the deeper blackhead isn’t entirely removed.

Nonetheless, it can still make your skin feel amazing and silky smooth. While it may not be removing the entire blackhead, you’ll still feel that confidence boost that comes with healthier skin.

An easy addition to any facemask night, using this DIY pore strip will get you an exceptional result that comes at little cost and is hassle-free.

 

Instructions:

  1. In a small bowl, mix 1 tablespoon of unflavored gelatin (this can be found at Walmart), 1 tablespoon of any kind of milk and an optional 1 teaspoon of any essential oil.
  2. Heat the mixture over a double boiler until it is warm. Using a double boiler helps to make sure it’s not too warm to apply to your face.
  3. Wash your face with warm water to open your pores and remove any oil and dirt.
  4. Spread this mixture on the areas you deem necessary. For many, target areas are often the bridge of their nose and their chin. Just make sure to avoid the eyes, nostrils and mouth.
  5. Allow this to dry for about 15 to 20 minutes, depending on how thickness. It’s important that it’s completely dry before removal for optimal results.
  6. Once dry, remove the mask starting from the side or the bottom, and slowly pulling it away from your face.
  7. Rinse your face with cold water to remove any of the leftover mask and close your pores. Then, finish by applying a fragrance-free moisturizer.

Instructions based on diynatural.com

 

Contact the author at chealy16@wou.edu

Photo by: Paul F. Davis

Cocktail Corner: Mikaela’s AMF Recipe

Mikaela Wong | Staff Writer

Have you ever wondered what actually goes into your favorite cocktail, or how it’s made? While it may seem like you’re watching a magic trick when the bartender prepares your drink right before your eyes — or maybe it just feels that way once you’re a couple cocktails in — most drinks are actually pretty straightforward and require minimal effort. This segment will uncover the secrets of classic cocktails, and as a bartender, I’ll let you know what’s actually in those popular drinks.

One of the most common cocktails ordered, especially by college students, is called an AMF. It stands for Adios, Motherf—–, and it is regarded as one of the strongest drinks one can order. Many people consider this to be a staple drink for 21st birthdays and it has even been deemed from some as a “rite of passage”. 

The AMF is served in a pint glass (16 ounces) full of ice and is made of four different types of liquor, blue curacao, sweet & sour and Sprite or 7UP. Not only is this drink strong in alcohol content, but it also mixes different types of liquor together, which is discouraged as a general drinking rule. The drink is then topped off with a maraschino cherry, a lemon wedge and an orange wedge. There are also different flavors of AMF’s so make sure to ask your bartender for a different flavor if you would like something else.

Please drink responsibly, and only drink if you are 21+.

 

AMF

Servings: 1

Ingredients:

3⁄4 ounce vodka

3⁄4 ounce gin

3⁄4 ounce light rum

3⁄4 ounce tequila

3⁄4 ounce Blue Curacao

2 ounces sweet & sour mix

1⁄2 ounce Sprite/7UP

1 lemon wedge

1 orange wedge

1 maraschino cherry

 

Contact the author at mwong16@wou.edu

Courtesy of Caity Healy (Videographer), Kyle Morden (Video editor), Paul F. Davis (Photo)

Financial wellness

April 9, 2025

Written by: Isabelle Jones | Lifestyle Editor

According to Business Insider, the average debt an American owes is $104,215 across mortgage loans, home equity lines of credit, auto loans, credit card debt, student loan debt and other debts like personal loans. Now is the time to develop positive financial habits. The transition to managing personal finances can be challenging, especially when one is faced with limited income, rising tuition costs and mounting debt. Understanding the basic concepts, such as budgeting, saving, managing debt and investing not only empowers students to make informed decisions, but also helps set the foundation for a financially secure future. While many college students feel overwhelmed by financial obligations, building financial literacy during these formative years can provide them with the tools to take control of their finances, reduce stress and avoid common pitfalls like excessive debt. By prioritizing financial wellness, we can lay the groundwork for a successful and independent financial future, by ensuring that we are prepared to manage the complexities of post-graduate life. 

First things first —what is financial wellness? It’s understanding and managing one’s financial situation effectively and making informed decisions that align with one’s personal goals and values. Essentially, being in control of one’s finances in a way that supports overall well-being and allows one to live their life without excessive financial stress. 

In order to improve our financial wellness, we need to be financially literate. Being financially literate can help equip one with the knowledge and skills needed to make informed financial decisions that can significantly impact one’s life. Financial literacy is the ability to understand and effectively use financial knowledge and skills to manage money, make informed financial decisions and achieve financial goals. Some of the knowledge gained when becoming financially literate includes understanding how to create a budget, save for the future, invest wisely and how to avoid relying on others or credit for financial stability. 

The biggest way that one can help contribute to their financial wellness is through everyday budgeting. Tracking income and expenses gives one more control over their money. Especially for students with a limited income, without a budget, it’s easy to overspend or not realize where one’s money is going. Tracking one’s income in school isn’t just that monthly paycheck, it also includes money from one’s parents, scholarships, grants and side hustles. One also needs to understand the difference between fixed and variable expenses. Fixed are regular, consistent costs relating to tuition, rent, utilities, internet, insurance and subscription services. On the other hand, variable expenses fluctuate each month, which include bills like groceries, entertainment, clothing, transportation — gas, public transportation. It’s important to note what is a “need” and a “want.” There are many times where I have thought to myself, “oh my gosh, I need this” when in reality, I could live without it. As we’ve turned into a hyper-consuming society, it’s important to be mindful of how we spend our money. There will be times where we need to tell ourselves “I don’t need that” and ask “will I still be thinking about this tomorrow?” There are many reasons to convince ourselves that we supposedly need a certain object, but we have to prioritize what’s important. Paying our bills is more important than going out with friends. Buying groceries is more important than buying the latest micro trend. Prioritization helps to avoid costly mistakes like overspending, increasing unnecessary debt and financial scams. 

The more one understands how money works, the less likely one is able to fall victim to financial fraud or scams. In today’s world, one will face scams left and right. As technology continues to advance, it’s becoming easier to fall for a scam. The latest scam of 2025 — so far — is AI scams with fake and cloned voices that can pose as family, friends, employers and even one’s own bank. As artificial intelligence evolves at a rapid pace, generated and altered voices can mimic real accents that can feel as if one is talking to a real person. Unfortunately, many fall for these financial deceptions, resulting in long-term consequences. Failure to recognize red flags, identify fraudulent schemes, and participating in risky investments can lead to one entering a never ending financial hole. Without financial literacy, it’s easy to fall into the trap of living paycheck to paycheck, relying on credit cards and neglecting long-term saving. A solid understanding of personal finance ensures you can make decisions with confidence, living within one’s means, build emergency savings and play for future goals. 

One of the biggest financial drains on one’s emotional health is student debt. Majority of students leave school with at least some debt — student loans, credit cards, personal loans, etc. It’s important to alleviate this problem as soon as possible. When it comes to just the student loans, one needs to understand how much is owed, the interest rates and the repayment terms. When it comes time to start the payment process, set the amount to minimum payment. Be sure to pay more than the minimum amount. The minimum payment is just paying off the interest on the loan, it’s not actually making a dent into what is actually owed. When it gets close to graduation, it’s important to remember to refinance one’s student loans. This will help to get a lower interest rate and more manageable monthly payments. Another way to help with financial wellness is to work part time while in school. Money from a job can help to cover living expenses and reduce reliance on student loans and credit cards. Just a few hours a week can make all the difference. 

There are other tips one could take to manage their finances in college.

Start saving early — Putting money into a savings account for future goals or emergencies is a good habit to develop. Try to save up to nine months of current expenses. This will ensure that one has enough money to use in case of an emergency, layoffs or any other situation that may arise. 

Learn more about financial aid options — Maximize financial aid knowledge by visiting the financial aid department. Look for scholarships through the “Scholarships” tab on Western’s Portal. 

Keep track of one’s credit score — Building and maintaining good credit during this time is crucial, as it determines future outcomes for other financial decisions such as renting and getting a car loan. 

Set financial goals — This could be as simple as paying off a certain amount of debt, saving money for a trip or building an emergency fund. Having specific financial goals will keep one motivated and focused as they work towards completing other life goals.

Financial literacy empowers you to make wise financial choices, avoid common pitfalls and achieve long-term financial goals. When one understands their financial situation and knows what steps to take, one will feel more confident in their ability to handle whatever comes their way, from unexpected expenses to long-term planning. In a world where financial products and services are increasingly complex, being financially literate is essential to navigating life successfully. 

Contact the author at howllifestyle@wou.edu

Cultivating compassion

April 9, 2025

Written by: Isabelle Jones | Lifestyle Editor

Compassion is one of the most powerful and transformative emotions a person can express. It’s a vital and growing force that has the power to shape both individual lives and communities. It’s easy for compassion to fall between the cracks when we are bombarded with disasters — both natural and man-made. In today’s fast-paced digital world, cultivating compassion is more important than ever, as it helps to build stronger relationships, respond to challenges with resilience and contribute positively to a society in need of greater care and understanding.

Compassion is the ability to recognize and empathize with the suffering or struggles of others — feeling a desire to help alleviate the pain and hardship. Compassion can be expressed through kind words, understanding or even small acts of kindness, and it often brings people closer together. 

Many think that compassion and sympathy go hand in hand, but they are very different. Sympathy is the feeling of pity or sorrow for someone’s misfortune or suffering — it’s feeling bad for someone but not necessarily taking action to help.

Why do we need to practice compassion? For one, it builds stronger connections with the people in our lives. Showing that we care and are understanding towards others fosters a sense of closeness and trust. When people feel valued and supported, it leads to stronger and more meaningful relationships. Being compassionate towards others increases our own happiness. It gives one a sense of fulfillment and purpose. Helping others releases oxytocin — the “feel-good” chemical.

Compassion directly helps alleviate the suffering of others, whether it’s emotional, physical or psychological. We can make a tangible difference in someone’s life, helping them to feel less isolated in their struggles.

Compassion also contributes to the creation of a more caring and supportive society. Compassionate communities are more inclusive, less judgmental and more cooperative. It’s beneficial to everyone because it reduces social isolation and fosters a greater sense of belonging. One becomes resilient in the face of adversity as they practice compassion. Responding with empathy and patience reduces feelings of anger, frustration and helplessness when we are faced with challenges.

Acting compassionately to others can inspire them to act kindly, creating a positive ripple effect. Focusing on understanding and caring for others shifts our focus from personal grievances to more constructive and positive actions that result in the improvement of our own mental state and relationships. In the end, it truly helps to create a more supportive, resilient and harmonious world for everyone. 

There is concern of a decline of compassion within our modern society. Here are some of the reasons why we’re seeing a downward trend.

Increased digital interactions — Social media and online communication increases the loss of face-to-face, personal connections that naturally foster compassion. Because online interactions feel more impersonal, they lead to a decrease in empathy and a sense of emotional detachment. Specifically, the anonymity of the internet can increase cases of trolling and online bullying.

Individualistic lifestyles — Our modern life emphasizes productivity, achievement and individual success. With the prioritization of competition and individualism, there is less focus on collective well-being and concern for others. People may feel too busy or preoccupied with their own lives to engage in compassionate acts toward others.

Social and political polarization — Increasing polarization happens when people are deeply divided. There’s a tendency to dehumanize those on the “other side,” making it harder to feel empathy or compassion for people with differing viewpoints. Polarization also creates an “us vs. them” mentality which, in turn, fuels a society where understanding and kindness are overshadowed by judgment and hostility. 

Cultural shifts towards self care — Although self care is extremely important for our mental and emotional well-being, an overemphasis on individual needs can sometimes overshadow a focus on others. Becoming too absorbed in one’s own self-care routine can lead to the neglect of the needs of others and/or fails to engage in acts of kindness and compassion. The shift towards self-care is due to the constant exposure to global crises, such as war, poverty and natural disasters, through news and social media.  Also known as “compassion fatigue” and “desensitization,” this can be overwhelming, leading one to disconnect emotionally or feel helpless, reducing their capacity to respond with compassion.

There are many challenges that hinder compassion in some areas of society. The decline in compassion may be more related to certain societal trends or challenges, but the ongoing efforts of individuals, communities and organizations suggest that compassion continues to thrive and can be nurtured in response to the difficulties we face. We can fight back by actively practicing compassion.  But ow can we practice compassion? 

Active listening — This means to truly listen to others without judgment or interruption; to listen to understand, not just to respond. Also, to acknowledge someone’s emotions and letting them know they’re heard can be incredibly comforting.

Showing empathy — Try to put oneself into the other person’s shoes to understand their emotions and experiences.  Comfort them by saying, “I can’t imagine how hard that must be for you.” This shows that one recognizes their pain and is emotionally connected to their experience.

Offering help and support — Compassion is demonstrated through action. Try to offer to help through physical assistance, emotional support or being there for someone.

Don’t forget about self-compassion — It’s important to be kind to oneself. Treat oneself with the same kindness, understanding and patience that one would offer a close friend. Instead of being overly critical, be empathetic and offer gentle encouragement. 

Random acts of kindness — Small, unsolicited acts of kindness go a long way, such as holding the door open for someone, sending a thoughtful note to a friend or giving a genuine compliment. Actions not only brighten someone else’s day but also cultivate a mindset of compassion in your own life.

Avoiding judgment — Avoid making snap judgements about others. One’s behavior is often influenced by unseen circumstances. Try to be open-minded and approach others with curiosity and compassion instead of criticism and labels.

Practice patience — It’s a requirement for cultivating compassion. Give people the time and space they need. 

Understand that words have power — Be mindful how one speaks to others. Communicate with kindness and respect. A gentle word can sometimes heal more than a harsh one. Also remember, when offering advice, make sure it’s supportive rather than critical. 

Be present — Sometimes the most compassionate thing one can do is simply be present for someone. Being there for someone in their time of need can provide them with a sense of comfort and connection. 

Be forgiving — This includes letting go of grudges and practicing forgiveness. Holding onto anger or resentment is harmful in the long run. It’s important to know when it’s time to forgive. Forgiving others can create healing and free up emotional space for compassion. It’s equally as important to practice self-forgiveness, releasing oneself from unnecessary blame.

Cultivate compassion beyond humans — This extends to animals and the environment. Reducing waste, conserving water and treating animals with care are ways to practice compassion for the world.

Compassion helps us connect on a deeper level, fosters a sense of empathy and motivates us to act with kindness, understanding and patience. This practice requires effort and mindfulness as the rewards are immeasurable — both for those we help and for ourselves. It doesn’t take much to change the world, but one could try starting with one small act. 

Contact the author at howllifestyle@wou.edu

Our fearful companion

April 2, 2025

Written by:  Isabelle Jones | Lifestyle Editor

Fear. A simple four-lettered word that latches onto each of us. What was originally designed to protect us now holds many back. Learning to overcome fears is an essential step toward personal growth, confidence and overall well-being. Although fear is a natural response to perceived danger that is wired to protect us from threats, our modern life has diminished this need. There are many types of fears that one may harbor. Whether it is a singular fear or many, it falls under one of these six categories.

Primal fears — These are deep-seated, instinctive fears that have evolved over time to help us survive. Seen as universal, they are linked to real physical threats that our ancestors faced. According to grouporttherapy.com, “These fears include nyctophobia (fear of darkness), acrophobia (fear of heights), agrizoophobia (fear of wild animals), monophobia (fear of being alone or isolated) and sonophobia (fear of loud noises or sounds).” Since these fears are hardwired into our brains, they require conscious effort to overcome, even if they are not indicative of danger in modern life as they were in primal life. 

Social fears — These are categorized as anxieties related to interactions with other people, mainly centered around the fears of being judged, rejected or embarrassed. They stem from the deep need for acceptance and belonging in society. Types of social fear include glossophobia (fear of public speaking), rejection-sensitive dysphoria (fear of rejection) and social phobia — anxiety disorder — (fear of embarrassment). This type of fear can hold people back from personal and professional growth. 

Phobias — Phobias are intense, irrational fears of specific objects, situations or activities. They include mottephobia (fear of moths), claustrophobia (fear of enclosed spaces), megalophobia (fear of large objects or things), coulrophobia (fear of clowns), acridophobia (abnormal fear of grasshoppers) and trypanophobia (intense fear of needles in medical settings). 

Trauma-based fears — This type of fear is an intense, persistent fear that develops as a result of past traumatic experiences. It is deeply rooted in emotional and psychological distress, which is often triggered by reminders of past events. This can lead to an avoidance of certain places, people and situations. Trauma-based fears include philophobia (fear of forming or maintaining intimate relationships), decidophobia (paralyzing fear of making a wrong decision) and atychiphobia (fear of extreme failure). 

Existential fears — These are deep-seated anxieties about life, meaning and one’s own mortality. They stem from the awareness of human limitations, uncertainty and the search for purpose. In other words, existential fears center on any big, abstract questions that cause distress if left unresolved. They include thanatophobia (fear of death), apeirophobia (fear of infinity or eternity) and xenophobia. Although xenophobia is used to discriminate against others because of its tie to the fear of strangers and foreigners; the original meaning is much broader, including anything or anyone that’s unfamiliar or unknown. 

Anticipatory fears — This fear can be summed up by its name, given its relation to future events or situations. Anticipatory fears are anxiety about things that might happen. This fear is based on the uncertainty and possibility of negative outcomes rather than any actual, immediate danger. Anticipatory fears trigger extreme anxiety, leading to avoidance behaviors that can interfere with one’s daily life. They include the fear of bad news and aerophobia (fear of flying). 

Despite the fact that fear is a normal part of life, letting it control one’s decisions can limit one’s experiences and growth. Before one can begin to face their fears, we need to understand why we are fearful. 

The first reason is evolutionary survival. Fear helps us to avoid harmful situations. Our brain’s amygdala detects danger and releases adrenaline to trigger our “flight or fight” reaction.

The second reason for fear is social and learned experiences. These develop through past personal experiences and observations. They shape fear through past events, social influences and psychological associations. One may develop a fear by watching others react fearfully. Society teaches us certain fears, and the media, movies and the news can reinforce those fears. 

The third reason is biological and genetic factors. Some people are more prone to fear due to genetics or an overactive amygdala. Genetic factors can stem from certain mental illnesses such as anxiety disorders, obsessive-compulsive disorders and avoidant personality disorder, making fear responses more intense. 

Lastly, one can be fearful due to uncertainty or lack of control. Many fears stem from the unknown. When people feel that they have no control over a situation, fear tends to increase. Our need for control gives us a sense of security, stability and predictability in a very unpredictable world. 

If someone wants to take control of their fears, there are several things they can do. First things first, one needs to identify and acknowledge their fears. Recognizing what makes one fearful helps provide the power to manage and reduce fear, instead of letting it control us. We need to ask ourselves, “Is this fear based on reality or perception?” This question helps one to decipher whether their fear is rational or irrational. Rational fears are often easier to face because they are based on real, tangible dangers. After recognizing the fear — as long as one wants to take action — the best method to combat it is gradual exposure. Facing one’s fear in small steps helps to desensitize to the fears over time. This helps build confidence, reduce anxiety and regain control over one’s fears. 

During this time it’s important to challenge the negative thoughts that come with it, such as, “Something terrible will happen,” “Other people can do this, but I can’t” and  “Everyone is watching me and waiting for me to fail.” Negative thoughts can make overcoming fear more challenging by reinforcing avoidance behaviors and lowering confidence. It’s essential to replace negative thoughts with rational, positive ones, because that helps us to take action, embrace challenges and overcome obstacles. 

Extra support may be needed from other people in our lives. It’s a completely normal need, especially for those feeling like their fears are too powerful. Their encouragement and presence can provide the motivation and strength needed to take on challenges that come with facing one’s fears. 

Overcoming fears is a journey. Encouragement and praise make one feel accomplished. Although friends and family may be enough for most, professional help can be needed when a fear seems too powerful for one to face. This happens when a fear becomes too overwhelming and interferes with daily life. One type of helpful therapy is cognitive behavioral therapy. This can help people change the way they think about their fears. It focuses on identifying negative thought patterns, challenging irrational fears and gradually exposing individuals to fearful situations in a controlled and supportive way. 

The goal isn’t to eliminate fear entirely, but to learn how to manage it so it doesn’t control one’s life. By stepping outside of one’s comfort zone, confronting negative thoughts and taking small, courageous actions; one gains confidence, resilience and a greater sense of control. The greatest growth lies on the other side of fear. Franklin D. Roosevelt sums it up best — “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” 

Contact the author at howllifestyle@wou.edu

Surefire Design

April 2, 2025

Written by: Hannah Field | Editor-in-Chief

Surefire Design has been in business in downtown Albany for at least 20 years. Despite this, many don’t know it exists, even in the heart of town. They walk past it on Saturday nights out, on the way to church early Sunday and spot it from the coffee shop across the street — wholly unaware of what they’re missing out on.

I joined the team three years ago, leading up to my high school graduation. It was the first job I ever got. I lacked experience, expertise and honestly, craft; painting was not my forte by any means. But I was 17, broke and desperate for purpose. Everyone I knew had a plan in place. I hadn’t prepped for college, hadn’t known what I wanted to do with my life, had no leftover friends and a dreaded home life — but I could have this job.

It was never just a weekend thing or teenage gig to me.

When I hated going home, I’d take extra care to sweep and make sure the tables were spotless. I’d check the windowsills for dust and organize the back — take my time, make it last. I would not always be so lucky.

There was a day over the summer when one of my coworkers called out last minute, leaving the shop dark and door locked. I had gotten into a nasty fight at home, leaving me to feel so unaligned and unwanted that all I could think to do was drive to work. I flipped the open signs, prepped the tables and manned the counter. It was grounding.

My first year in college was isolating and dead quiet. I lived off-campus and couldn’t make nor keep any connections with my peers. But at the shop, certain customers lingered longer at the counter so we could chat, some families knowing me by name. I remember the regulars, lost to the revolving door of life, and the times children offered me birthday cupcakes from their special day.

Before I turned 20, I was offered the position of studio manager. I took it without a second thought — originally unaware that this little pottery painting shop would cement itself into my character and build me as a worker, as a leader and person. That it would make my gloomy days a little bit more colorful, that I could find some semblance of peace at the front desk. That I could grow so close to my coworkers and customers.

I’ve been lucky enough to weave my own presence in the studio. I painted the counter pink and it’s my voice on the shop phone voicemail. I’m in a state of constant reinvention and renovation of myself and of Surefire Design, and it has been so fulfilling to work somewhere I love.

And, no, we’re not currently hiring. But we’re always accepting resumes.

Contact the author at howleditorinchief@wou.edu

Fresh start

April 2, 2025

Written by: Sadie Latimer | News Editor

With springtime just around the corner, ‘tis the season to start the term with a fresh mindset. A good mindset can be cultivated by many factors, including staying organized, sticking to a routine and having a designated spot for work. 

Organize one’s space — Having an organized room is crucial for the start of a term. It is much easier to focus on classes and other important things if supplies are readily available. In my experience, having an organized space helps declutter my own mind. I become more focused and productive when my surroundings match that mindset. It can be very easy for an area to become disorganized, so one should try to take a little bit of time each day to make sure that everything is back in its correct place.

Create a routine — Make sure to know one’s class schedule in order to plan meals, study time and other events around it. I like to dedicate at least one hour a day outside of class to productivity, for things like checking emails, performing chores or doing that task that I’ve been putting off for a while. I also try to make time to be active, whether it’s going to the gym, doing yoga in the comfort of my room or going on a walk around campus. Don’t forget to carve out time for rest and relaxation. It’s important to remember that what works best for someone might not work for others. Taking a nap or relaxing in between classes might be a great idea for one person, but personally, naps make me unmotivated and groggy for the rest of the day. Figure out what works best for oneself, then try to stick with it for the whole term. 

Find a good study spot — Beds are for sleeping, not studying. It may be tempting to write an essay or study for an exam from the comfort of one’s own bed, however, research shows that it may be harder to fall asleep if people do homework or scroll on their phone in bed. Studying outside is a great alternative, especially with the warmer weather of spring. My favorite outdoor spots are the Grove, the tables outside the Richard Woodcock Education Center and Main Street Park in Monmouth. When the weather isn’t ideal for an outdoor study session, Hamersly Library or one’s favorite cafe are great alternatives. If certain spots are only used for studying, one can trick their brain into being in a productive mood by simply going to that spot. 

Contact the author at howlnews@mail.wou.edu

Let’s get physical

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

Let’s get physical; cardiovascular health refers to the health of the heart and blood vessels. Its system circulates blood, oxygen and nutrients through the body. It’s important to maintain good cardiovascular health in order to prevent disease later in life. It also helps to improve energy levels and overall well-being. With our generation taking health and exercise seriously, it may feel like we have forgotten the importance of cardio while prioritizing strength training. 

There are many benefits of cardiovascular health, with the biggest being that it prevents heart disease and stroke. Unfortunately, heart disease is the leading cause of death worldwide, but it’s completely preventable with a healthy lifestyle. Focusing on cardiovascular health maintains a strong heart and clear arteries, which reduces the risk of heart attacks, strokes and hypertension. With preventing heart disease comes keeping one’s cholesterol and blood pressure in check. Plaque tends to build up in one’s arteries when they live a sedentary lifestyle. Taking a proactive approach to cardiovascular health can add years to one’s life. A second benefit is that it can boost energy and stamina. When a healthy heart is able to pump blood more efficiently, the muscles and organs get more oxygen and nutrients. When someone gets more oxygen and nutrients, they will feel more alert, active and energized throughout the day. 

When one focuses on their cardiovascular health, there are other personal benefits, such as enhanced brain function, increased quality of life and improved sleep. Working on our cardiovascular health reduces inflammation and stress on the heart, which in turn can lower the risk of certain illnesses, such as dementia and Alzheimer’s disease. With the improvement of one’s quality of life, those who tend to their cardiovascular health can reduce their anxiety and possibly alleviate some of the symptoms associated with depression. With regard to improving our sleep quality, poor cardiovascular health can directly lead to sleep disorders, such as sleep apnea and insomnia. Improving one’s cardiovascular health works to regulate sleep cycles and improve feelings of restfulness. 

As some may want to improve their cardiovascular health, it’s crucial to understand the detrimental effects of poor cardiovascular health. Ignoring this portion of our health can lead to serious, life altering consequences. When one is neglectful, it can lead to an increased risk of stroke, chronic fatigue, low energy levels, poor mental health, increased stress, blood clots and the possible risk of permanent disability. All of this can result in a weakened immune system and a shorter life expectancy. 

Understanding the impacts cardiovascular health has on our lives, there are many workouts that help to improve one’s cardiovascular health. Cardio exercises are also known as aerobic exercises, which help to strengthen one’s heart, improve circulation and boost overall endurance. Here’s a list of some of the most flexible and popular exercises one could try. 

Walking — This is typically seen as the first step in cardiovascular disease prevention. This low-impact, beginner friendly exercise helps to reduce stress and improve circulation. 

Jogging or running — This is what comes to mind when someone hears the word “cardio.” It is easily adjustable between participating outdoors or on the treadmill. Along with walking, these exercises improve one’s lung function, heart rate and endurance levels. 

Cycling — Strengthening leg muscles, this low-impact exercise is great for joint health. 

Swimming — This exercise works the whole body while also being easy on one’s joints. It is ideal for all fitness levels and is a great way to beat the heat in the coming months.

Dancing — This exercise is a fun and engaging way to get one’s heart pumping. It improves coordination and flexibility which can be done alone or in a group. 

High intensity interval training — This last workout consists of short bursts of intense exercise followed by rest. This means that one would burn more calories in less time, boosting metabolism.

Cardiovascular health is not just about avoiding disease — it’s about living one’s best life. A strong heart leads to more energy, better brain function, improved mood and a longer, healthier future. Taking small steps today can make a huge difference in one’s heart’s health over time.

Contact the author at howllifestyle@wou.edu

Coastal health benefits

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

About an hour away from Western is the Oregon coast. Its scenic beauty is a natural sanctuary that offers powerful benefits for the mind, body and soul. The combination of fresh air, ocean waves and natural surroundings can enhance one’s well-being, reduce stress and promote a healthier lifestyle. 

The coast provides many benefits, but boosting mental health is among the most important. Where the water meets land promotes mindfulness, which helps people disconnect from their responsibilities and daily pressures. Its rhythmic waves have a calming effect on the brain, reducing anxiety and stress. Spending time at the coast fosters a deeper connection to nature and encourages environmental awareness. As the protections on our natural environments are not as strong as they once were, it’s important to take time to enjoy the simpler things in life, and the coastal environment is reminiscent of a simpler yet fulfilling life. The open horizon and vast ocean give a sense of freedom and perspective, making problems seem more manageable. 

Another benefit of the coast is the improvement of physical health. Compared to walking on solid ground, walking or jogging on sand improves balance, strength and endurance due to the uneven terrain. Breathing in the salty air can clear the lungs, as it acts as a sort of natural decongestant, making it especially beneficial for those with asthma or other respiratory conditions. The coast also has activities like hiking and beach sports, making exercise feel more enjoyable rather than like a chore. 

Immune and health benefits are a third benefit of the coast. The ocean breeze contains negatively charged ions, which improve oxygen absorption, boosting one’s mood. Studies suggest that people who live near the coast report higher levels of life satisfaction and lower levels of stress. The coast is typically exposed to more sunlight, and sun exposure helps the body produce vitamin D, which is essential for strong bones, immune health and mood regulation. It also increases serotonin levels — a neurotransmitter that enhances mood and promotes feelings of happiness. Although the seawater is quite cold, it contains minerals like magnesium and iodine — promoting skin healing and circulation. 

Lastly, fresh seafood is especially important for one’s health. Seafood is packed with essential nutrients that support overall health, making it one of the healthiest choices available. Its lean protein keeps one fuller for longer and reduces cravings. It also promotes heart health by reducing the risk of heart disease. With seafood being rich in omega-3s — DHA and EPA — it improves memory, focus and cognitive function. This in turn can reduce the risk of some neurodegenerative diseases. For those who workout, omega-3s speed up muscle recovery after exercise. These nutrient powerhouses support brain health, heart function, immunity, skin and one’s overall well-being. 

Visiting the coast provides a natural escape that nurtures both the body and mind. In a world dominated by screens and schedules, the beach offers a digital detox and a chance to further one’s peace in a natural setting. Breathe in the salty air, let the waves wash away the stress and embrace the healing power of the ocean. 

Contact the author at howllifestyle@wou.edu

Women’s history month

March 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Content warning: this article discusses violence against women

Women have always played a vital role in shaping the world. Despite often being overlooked in historical narratives, women’s contributions have been foundational in politics, culture, science and society. March marks the annual celebration of Women’s History Month and the continuation of defying limitations, overcoming adversity and transforming communities. As we remember the trailblazers who came before, the fight for equality continues.

In the first wave of feminism, women fought for the 19th Amendment — ensuring the right to vote — alongside the right to education, the right to own property and the right to be legally recognized as independent people instead of property. Although the first wave is mainly remembered for its fight to vote, this period in time encapsulated challenging societal norms and breaking free from rigid domestic spheres. It took time for women’s voices to finally be heard in meaningful ways, but it was crucial for gender equality. Some notable first wave activist women included Susan B. Anthony, Emmeline Pankhurst, Sojourner Truth, Margaret Sanger, Jeannette Rankin, Maria Stewart, Dr. Mabel Ping-Hua Lee and Frances E.W. Harper.

During the second wave of feminism, Title VII — which prohibits discrimination on the basis of sex in employment — and Title IX — which prohibits sex-based discrimination in education — were passed in the ‘60s and ‘70s. The National Organization of Women was created in 1966, aiming to make women’s participation possible in all aspects of American life and to gain all the rights enjoyed by men. During this time, women couldn’t open credit cards in their own names — separate from their husbands — until 1974. Many of the modern day stereotypes of feminists — anti-family, bra burners, butch, lesbians and man-haters  — come from the second wave. There were other protests and conversations regarding race, equal pay, abortion, birth control and other reproductive rights. Some influential women from the second wave included Betty Friedan, Gloria Steinem, Kate Millett and Jane Fonda.

The third wave of feminism focused on inclusion — which was what the previous waves struggled with — and recognizing that oppression can take many forms and will affect different people in different ways. During the ‘90s, society saw the rise of both “girly feminism,” or “lipstick feminism,” and “grrrl power.” This type focused on the belief that women can be feminists and still embrace their femininity. Grrrl power is also known as feminist punk bands that began in the PNW. This radical movement combined feminism, punk, music and politics, with the goal of challenging patriarchal standards. This wave focused on empowering women by acknowledging that, when one is free to choose their own path, their choice is a valid expression of one’s values and desires as a woman. Some important women during this time include Anita Hill, the Guerrilla Girls, Bikini Kill, Madonna, Queen Latifah, the American Girl dolls and Mary J. Blige.  

We are considered to be in the fourth wave of feminism. A consistent concern throughout the waves is access to reproductive healthcare. Some of the most notable events in the fourth wave include the 2004 March for Women’s Lives, the #MeToo movement — a way for young women of color to share their stories, specifically to promote the idea of “empowerment through empathy,” TIME’S UP organization — the take back the workplace protest — and “enough is enough,” where women insist upon a world where work is safe, fair and dignified for all kinds of people. The biggest protest happened Jan. 19, 2017: the Women’s March on Washington. This was the largest single day protest in U.S. history, with an estimated 3.3-5 million protesters nationwide. This march included many other issues — racial equity, immigration reform, reproductive rights, the environment and LGBTQ rights. Influential women and advocates are Madeleine Albright, Tarana Burke, Alyssa Milano, Kamala Harris and Alexandria Ocasio-Cortez. 

The fight for women’s rights and respect continues. A huge issue in society is widespread gender-based violence. According to the National Domestic Violence Hotline, 24 people per minute are victims of rape, physical violence or stalking, one in three women have experienced rape, physical violence and/or stalking and one in six college women have been sexually abused in a relationship.

There are other frightening statistics, but work is being done through education and legislation. The Violence Against Women Act provides housing protections for those who’ve experienced domestic violence, sexual assault or stalking to keep them safe and reduce the likelihood of experiencing homelessness.

There are many other problems, including a persistent gender pay gap, a lack of representation of women in leadership positions, limitations on reproductive rights, societal pressures around gender roles and equal access to education and healthcare — particularly in marginalized communities.

Here are some suggestions on how to participate in celebrating Women’s History Month:

Learn about notable women in history —

Read books — “The Radium Girls,” “I Am Malala,” “Feminism Is for Everybody,” “A Black Women’s History of the United States,” “Hidden Figures,” “She Persisted,” “The Joy Luck Club”

Movies — “Respect,” “Girlfriends,” “9 to 5,” “Thelma and Louise,” “A League of Their Own,” “Erin Brockovich,” “Brave,” “Promising Young Woman,” “The Eyes of Tammy Faye,” “The Color Purple,” “Frida,” “Mona Lisa Smile”

Support women-owned business — Donate to organizations that empower women and help support women in business.

Volunteer for women’s causes — Women’s shelters or organizations that focus on the empowerment of women and donate to women’s health organizations.

Celebrate women in your life — Personal celebrations can be as meaningful as public ones, like writing a letter or sending a card to women who’ve made a positive impact on one’s life, like family, friends, mentors or colleagues. Host a celebration or gathering with women who inspire you, such as lunch or coffee. Express appreciation for women in the workplace or community who are often behind the scenes.

Celebrating the intersectionality of women — Supporting intersectional feminist organizations that advocate for causes such as the rights of women of color, LGBTQ+ women and disabled women; reading works by women from diverse backgrounds to better understand the unique challenges they face; listening to voices from marginalized communities and making sure that their stories are part of the conversation during Women’s History Month are all great steps.

At times it can be exhausting just being a woman. America Ferrera said it best, “It is literally impossible to be a woman. … We have to always be extraordinary, but somehow we’re always doing it wrong.” There are so many contradictory expectations for being a woman, which results in feeling overwhelmed and burnt out. In a world full of men, women just want to exist without being leered at, talked down to, cat-called, objectified, harassed, assaulted, raped, murdered.

Celebrating Women’s History Month is about more than just acknowledging the past — it’s about inspiring the present and future. As we continue to break down societal barriers, the stories of women serve as a powerful reminder of strength, resilience and the ongoing pursuit of equality. By reflecting on the progress made and acknowledging the work that’s yet to come, we can ensure that Women’s History Month has a lasting impact beyond just one month of recognition. Any student needing extra support or resources should check out the Abby’s House, Center for Equity & Gender Justice; The Student Health and Counseling Center and the Office of Diversity, Equity and Inclusion.

Contact the author at howllifestyle@wou.edu

Renaissance faires

March 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

For those who’ve wanted to step into a land of splendor and mystery, Renaissance faires offer an enchanting escape. These lively gatherings transport those who enter to a land of history, fantasy and fun. Whether thou art drawn to the melodious strains of medieval music, the spectacle of knights jousting or the allure of fine attire, Renaissance faires deliver an experience like no other. 

At the core of a Renaissance faire, tis’ a grand celebration of the culture, customs and way of life from the Renaissance period — 14-17th centuries. Each event seeks to recreate the very sights, sounds and spirit of that age, though they mix in a dose of fantastical elements —  mythical beasts, modern pop culture and fair folk. Imagine a small, bustling village straight out of the Renaissance, with merchants peddling their wares, entertainers performing for passersby and knights competing in grand tournaments. All come dressed in elaborate costumes, contributing to the immersive experience. It isn’t simply just a day out, but rather about stepping into a world where time feels suspended. 

Some things one should expect at a Renaissance faire:

Costumes and Immersion — The first to strike one’s eye is the garb — clothing. Period costumes are extremely popular, from elaborate gowns and corsets to tunics and breeches. Some hard-core ren fairers go all out with full Renaissance-style attire, complete with accessories — hats, jewelry and swords. For those who want to participate but don’t have a costume, many faires offer costume rentals. 

Jousting and Games — At the hearts of many is the ultimate spectacle of jousting. Knights in shining armor, mounted upon their steeds, charging at each other with lances, vying for victory and the audience cheers as the riders compete for eternal glory. There is also ground fighting — where fighters engage in close-quarters combat. The competitions can make one feel as if they’ve fallen into the movie “A Knight’s Tale” or “Shrek.” Many faires feature games and contests like archery and axe throwing. These activities offer one some Renaissance-era skills with friendly competition and lots of laughs. 

Live Performances and Merriment — Entertainment is the very soul of the Renaissance experience. One could watch a live performance of Shakespearean plays, enjoy a musical performance by a lute, harp or fiddle player or witness a merry jest from a troupe of clowns in the town square. 

Food and Drink — No faire would be complete without its food. Many serve classic Renaissance-inspired dishes —  turkey legs, roasted meats and hearty stews are found in abundance. Vendors sell pastries, pies, sweets and drinks to tempt any who may pass by. 

Artisan and Craft Markets — Anyone who enjoys browsing unique, handmade goods will find pleasure at the faire’s market. From jewelry and pottery to leather goods and hand-carved wooden items, one can find exactly what they will need to add to their collection. Many vendors specialize in creating products that are historically inspired, and they often take the time to explain the techniques and craftsmanship behind their work. Keep in mind that handmade, intricate products last long and thus will be more on the expensive side.

There are many Renaissance faires from which one may choose. Herein lies a list of the various locations, with their respective details. 

Oregon Ren Faire — In Canby, Oregon at the fairgrounds. Every Sabbath in the month of June; with a new theme each week. Tickets must be obtained only through the internet and are priced at 20-30 shillings per soul.

Canterbury Renaissance Faire — In Silverton, Oregon. On the days of the 12th, 13th, 19th, 20th, 26th and 27th of July. Tickets may be obtained both on-site and through the internet; priced at 27 shillings per soul and an extra 10 shillings to park on the grounds.

Portland Celtic Faire — In Hillsboro, Oregon. In the month of August (date to be determined). Entry is free to all. 

Oregon Celtic Festival — In Canby, Oregon at the fairgrounds. 13-15th day of September. Tickets must be obtained only through the internet and are priced at 45-65 shillings per soul.

Shrewsbury Renaissance Faire — In Kings Valley, Oregon. 14th day unto the 15th day of September. Tickets can be obtained both in person and online; priced at 22 shillings per soul.

With the locations aforementioned, I would most heartily recommend the Canterbury Ren Faire and the Shrewsbury Ren Faire for those first-time visitors. I had an absolute blast at these noble gatherings. They’re both reasonably priced, especially when each vendor and food stall requires money. I found the ground fights and jousting quite joyous. Everything is professionally choreographed so thou dost not need to fret. Yet, it did appear that at the Shrewsbury Ren Faire, they don’t hold back on their jousting matches. Aside from the performances, the intricate, handmade products were most captivating. There be garb, cups, weapons, adornments, works of art, instruments and jewels aplenty. Nearly all that one’s heart might desire may be found at a ren faire market. I advise thee to be methodical, I found several accessories by going through, and taking my time at the stalls. Of the two I’ve listed, Canterbury offers the finest selection and most diverse variety of vendors. As for sustenance, one may choose among many classics, turkey legs, stews, pickles, meat pies and scotch eggs. I shall always advocate for a meat pie, scotch egg and the famous pickle. Anyone who has ventured to a Ren faire knows full well to acquire a pickle. Under the burning sun, a cold, refreshing pickle doth truly satisfies thy spirit. Running out of energy, halfway through the vendors? Get a pickle, it’s as if it has some weird energizing power. 

Lastly, I shall impart a humbler piece of advice to all who venture to a Renaissance faire: please dress up. Dressing up is a game changer and it makes the experience feel that much more “real.” I went in full garb that I sewed with my grandmother and fell in love with the immersive experience. Keep in mind, these gatherings often occur during the hottest of seasons, and a heaving costume is not for the faint of heart. There are several ways to create a ren faire cosplay. Look at antique and junk stores for unique, budget-friendly accessories. Thrift to find “olden” style clothing or any kind that fits one’s ren faire aesthetic. Or, one could simply wait until arriving at the faire to buy an outfit. Keep in mind that this is a very expensive option. Always look for natural fabrics like cotton, linen and silk. 

In an age of digital distractions, constant news updates, and the hustle and bustle of daily life, stepping back in time provides a welcome break for one to enjoy the magic of a simpler, albeit fictional, time. A wondrous escape where the spirit of merriment, craft and history intertwine. Gather thy companions and partake in joyous occasions, where the echoes of a bygone era live on in celebration and camaraderie — huzzah.

Contact the author at howllifestyle@wou.edu

Sustainable living

March 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

In today’s time, where convenience often takes precedence, the need for sustainable living has never been more urgent. With climate change, resource depletion and pollution on the rise, adopting a more sustainable lifestyle is a crucial step in helping protect our planet for future generations. Living sustainably doesn’t require a drastic overhaul of one’s life, small everyday changes can make a significant impact. 

Embrace minimalism and reduce waste — One of the core principles of sustainable living is minimizing waste. In our consumer-driven society, it’s easy to accumulate items we don’t need, contributing to unnecessary waste. Buying less, choosing quality over quantity and thinking critically about our purchases is of the utmost importance. One should opt for reusable items over single-use products. This could be using a stainless-steel water bottle instead of plastic ones or using reusable bags instead of relying on plastic bags. A little effort can significantly cut down on the waste one produces and can make a big difference in the long run. 

Support eco-friendly products and brands — Sustainability extends to the products one buys too. As consumers, we have the power to influence companies by choosing to support those that prioritize the environment. Look for items made from sustainable materials like bamboo, organic cotton or recycled products. This also includes choosing brands that are committed to ethical production practices, reducing their carbon footprint and using eco-friendly packaging. Additionally, buying from local sources, such as farmers markets, can help to reduce the environmental impact by minimizing the carbon footprint associated with long-distance transportation.

Energy efficiency at home — One’s home is one of the easiest places to implement sustainability practices. Simple changes can be switching to LED bulbs, unplugging devices when they are not in use and keeping the lights off during the day. 

Adopting sustainable eating habits — The food choices we make have a profound effect on the planet. Agriculture, particularly the meat industry, is a major contributor to greenhouse gas emissions, deforestation and water pollution. A way to reduce one’s environmental impact is by incorporating more plant-based meals. This doesn’t mean fully becoming vegetarian or vegan, but reducing one’s consumption of meat and dairy can be helpful in living more sustainably. It is also heart healthy. Supporting sustainable farming practices is another way to make one’s food choices more eco-friendly. Look for certifications like organic, fair trade and pasture-raised, which indicate more environmentally responsible practices. 

Transportation: walk, bike and carpool — Transportation is one of the largest sources of greenhouse gas emissions. With such a small campus, walking or biking whenever possible is better for both the environment and for one’s physical health. When driving is necessary, consider carpooling or using public transit. Reducing the number of vehicles on the road helps cut down on air pollution and reduces traffic congestion. 

Sustainable living doesn’t require radical changes, but it does require mindfulness. A willingness to make small adjustments has a collectively large impact. It is important to keep in mind that everyone’s situation is different. Some barriers to living sustainably include cost considerations, convenience, misinformation and time constraints. Any step, no matter how small, has the potential for a huge impact on the planet and the animals that occupy its space. The average person does not produce the majority of pollution and harm the environment, but, unfortunately, the responsibility falls on us. 

Contact the author at howllifestyle@wou.edu

Daylight saving time

March 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Sunday, March 9, 2025, the clocks will “spring forward.” This typically happens on the second Sunday in March, and is practiced to make better use of daylight during the longer days of spring and summer by shifting an hour of daylight from the morning to the evening. This means that the clocks on March 9 will jump to 3 a.m. instead of going through the second hour. Springing forward is paired with “falling back,” which happens in the fall — hence the name. Most might feel groggy and out of sync during this time due to the interruption of the circadian rhythm. The body operates on a natural sleep-wake cycle influenced by light and darkness. This jump in time can cause one’s internal clock to get out of sync. Preparing for springing forward doesn’t have to be difficult. One can ease into the time change with some simple steps. 

Gradually adjust sleep schedule — Begin by shifting one’s bedtime and wake-up time 15 minutes earlier each day. Incremental change helps the body to gradually adapt to the new time, so it doesn’t shock one’s system when the clock jumps forward. To make things easier, avoid using phones or other electronic devices before bed, as blue light can interfere with the natural sleep cycle.

Get plenty of sunlight — Exposure to natural light plays a crucial role in regulating one’s internal body clock — circadian rhythm. The more sunlight one gets, the easier it will be for the body to adapt to the time change. As the days get longer, spend some time outdoors in the morning and early afternoon. Morning sunlight resets the circadian rhythm, signaling that it’s time to wake up and be active. 

Stay active — Physical activity plays an important role in helping the body adjust to the time change. Exercising in the late afternoon or early evening can help one to feel more awake and energized during the day, while also promoting better sleep at night. A light walk or stretching exercises can make a significant difference in how one feels. Be sure to avoid intense workouts too close to bedtime, as they can interfere with one’s ability to sleep. 

Monitor diet — Eating habits can have a surprising effect on how well one can adjust to daylight saving time. In the days leading up to the time change, one should try to maintain a healthy, balanced diet. Foods that are rich in magnesium — leafy greens, nuts and seeds — and melatonin — cherries or almonds — can promote better sleep. 

Prepare your environment — One’s sleep environment is key to getting quality rest. Make sure one’s bedroom is dark, quiet and cool. Consider black out curtains or an eye mask to block out the early morning light and try using a white noise machine or earplugs if one is sensitive to nighttime noises. 

Stay hydrated — Dehydration can make one feel sluggish and tired. Drink plenty of water throughout the day, and avoid alcohol or excessive caffeine, which can dehydrate and disrupt sleep. 

Although springing forward during daylight saving time can disrupt one’s routine, taking some simple steps can make a world of difference. Gradually adjusting sleep, getting more sunlight, staying active, monitoring one’s diet and staying hydrated while preparing one’s personal environment are some of the ways that one could prepare. As we look forward to nicer weather, springing forward in time is a small bump in the road. 

Contact the author at howllifestyle@wou.edu

Inner peace in politics

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Politics can be hard to escape, and it’s been especially hard to find peace with what’s been happening lately in the world, whether it’s the latest elected official, new executive order, the ongoing ideological battles resulting in increasing polarization or the spread of misinformation. Politics have always been heated, but the most recent election has brought out the extremes. While it is important to stay informed, it’s also crucial to protect one’s mental and emotional peace. Here are some practical strategies to help navigate the chaotic world of politics without sacrificing one’s well-being. 

Limit media consumption — Many things may feel out of control with the fast changes of this nation, but one thing we have control over is the amount of political news consumed. The media thrives on sensationalism. Constant exposure to negative headlines or partisan commentary can contribute to stress and anxiety, resulting in nihilism. Countering these negative impacts by setting a designated amount of time each day for political news can be beneficial. This could be looking at what’s going on during breakfast or after work, instead of doom scrolling throughout the day. 

Another way is to be intentional about where one gets their news. Always choose reputable, balanced sources of information that focus on facts rather than emotion-driven content. Some news networks that are mostly unbiased include @realtalkingfish on Instagram, The Guardian, Associated Press, NPR and the Wall Street Journal.  

Set boundaries with social media — Platforms like X (formerly known as Twitter), Facebook and Instagram often fuel polarizing political discourse. Political debates, heated arguments and the spread of misinformation can quickly turn “for you” pages into battlefields. While social media can be a powerful tool for staying informed, it can also become a toxic environment if not managed well. 

One can take control by actively seeking out posts and discussions that promote healthy perspectives and unfollowing topics/accounts that trigger stress or anger. It is also important to know when to step back from platforms that no longer benefit one’s mental health. There’s nothing wrong with taking a digital detox every once in a while. Disconnecting from the online world helps to reset and refocus on different aspects of one’s life. 

Engage in politics in moderation — While it’s important to be informed on what’s going on in the world, excessive engagement in politics can drain one’s energy. It’s extremely easy to fall down the rabbit hole of endless debates, commentary and updates. While it’s good to participate in democracy, it’s also okay to take a break from the constant political conversation. One should focus on meaningful conversations with others who respect differing opinions, and avoid conversations when they become toxic. Remember that one is allowed to step back and save energy for moments that matter most. 

Prioritize self-care — With all of politics’ unpredictability and polarization, they can take a toll on one’s mental and emotional health. Self-care is an effective way to combat stress. One should take time for activities that bring joy and relaxation — reading a book, going for a walk, practicing yoga or spending time with friends and family. Exercise is also important for managing stress. Physical activity helps by releasing endorphins, which are the body’s natural form of stress relief. Also, when one is feeling overwhelmed by political events, one should consider practicing mindfulness and meditation to center oneself and become grounded. 

Practice emotional detachment — This is one of the most effective ways to protect one’s peace. This doesn’t mean abandoning one’s values or disengaging from important causes. Instead, it prioritizes learning how to emotionally distance oneself from the turbulence of politics. It’s easy to feel personally affected by political decisions, especially when the stakes are high regarding the continued rights of specific minority groups. It’s also important to recognize which factors are beyond one’s control. Try adopting a mindset that accepts uncertainty and focuses on what one can control, such as how one reacts to political events. If a political event triggers anger or frustration, take a moment to acknowledge those feelings and decide the next step to take. This could simply be letting those feelings go, or taking a specific action. 

Surround oneself with supportive people — One’s social circle can play a huge role in emotional well-being. Surround oneself with people who uplift and support instead of those who constantly push their political opinions or engage in unproductive discussions. Healthy relationships are built on mutual respect. Nurturing friendships with people who value peace and personal boundaries can make the difference when trying to protect one’s sanity. If political discussion happens in group settings that make one uncomfortable, it’s okay to respectfully steer the conversation in a different direction or excuse oneself from the conversation altogether. 

Find balance with perspective — It’s easy to lose sight of the bigger picture when lost in the political noise. In the heat of the moment, political events can feel like life-and-death, but it’s important to maintain perspective. Take time to reflect on what’s truly important in one’s life — relationships, health, personal growth and emotional well-being. Although politics influence the world around us, they don’t have to define one’s happiness. 

Engage in constructive conversations — When discussing politics with others, try to engage in constructive, respectful conversations rather than arguments. Try to avoid getting drawn into heated debates where emotions take control. One doesn’t have to agree with everyone, but it’s important to be able to be satisfied and proud of one’s actions and words. If one is ashamed at the end of the day, maybe it’s time to understand where one needs to change. If a discussion starts to get too intense, it’s okay to politely disengage. Protecting one’s peace sometimes means stepping away from situations that threaten emotional stability. 

Politics in the United States can be overwhelming, but one doesn’t have to let them take a toll on their mental and emotional health. At the end of the day, it’s important to remember that love is more powerful than hate, to stick to one’s values and to understand that some relationships are not as simple as a difference in ideas. 

Contact the author at howllifestyle@wou.edu

Lovin’ the lüften lifestyle

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Lüften is a German practice of opening windows to air out a space and improve air quality in a home. This practice is deeply rooted in German tradition, which is seen as a way of life, and aligns with the values of cleanliness and health. This widely powerful tradition promotes better air quality, health and comfort. There are three techniques that one could practice. 

Stoßlüften is also known as shock or impact ventilation. In order to participate in this practice, one should open windows or balcony doors wide to let cold air in. This allows the air to quickly exchange and flush out the stale air. This is most effective in the winter, but all of the seasons have different time limits to accommodate the lower temperatures — 5 minutes in the winter, 10-15 minutes in autumn and spring and 30 minutes in the summer.

The second technique is known as Querlüften. This is also known as cross ventilation. Cross ventilation involves opening all the windows of a house to allow fresh air to flow. This technique has many goals, such as getting rid of smells and stopping rooms from getting too humid. 

The third technique is Kipplüften. This technique involves opening the windows slightly, which results in continuous ventilation at a slower pace compared to Querlüften and Stoßlüften. This is the preferred practice since it acts as an efficient way to clear out old air and reduce indoor pollutants. It is also used in warmer months. 

All these techniques improve air quality in the room, keeping the air from getting too dry and stale. There are many benefits to the practice that can positively impact one’s life. First, colder temperatures are associated with better sleep. According to Healthline, a cooler room will naturally match the body’s drop in temperature, making it easier to fall and stay asleep. The temperature should be around 60 to 67 degrees Fahrenheit. One way to get the most out of this practice is not overdoing it. One should find the balance of getting enough fresh air and ventilation while also making sure that the temperature supports one’s sleep. Another is to monitor temperatures and air quality. When the weather dips below freezing it can actually be detrimental to one’s health. During this time, one should instead set the thermostat to a cool temperature that promotes better rest. It’s also important to pay attention to air quality. According to airNow.gov, the value of air quality should be between 0 to 150. These levels do not affect the majority of the public, but anything over 150 is unhealthy, and many experience adverse health effects. “If the air outside isn’t safe to breathe, it’s best to leave the windows shut,” airNow.gov states.

This intentional practice aims to break the norm of modern society of staying indoors for long periods of time. Stagnant air negatively impacts a person because it leads to a build-up of allergens, bacteria and unpleasant odors which contribute to headaches, fatigue and respiratory issues. Lüften has a positive effect on one’s mood by creating a more relaxed and inviting atmosphere for others. Incorporating this practice could be the thing a home needs to feel fresh and energetic. 

Contact the author at howllifestyle@wou.edu

Healthy is proactive

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Living a healthy lifestyle can be difficult, especially when navigating through seasons of annual illness. Oregon’s cold and flu season typically runs from October to May. During the 2024-2025 flu season, health officials have noticed that cases have skyrocketed. As one attempts to end winter on a healthy note, health becomes a top priority for many. One of the best ways to get through the cold and flu season is to take a preventive approach. This includes staying home when one is feeling under the weather or sick, giving extra space to other people in public, wearing a mask when needed, washing hands more frequently, eating a balanced diet, getting an adequate amount of sleep and, most effectively, getting the flu shot. Although vaccines have become a controversial topic, taking preventative measures to protect the health of oneself and others is of the utmost importance. 

To understand why the flu vaccine is important in the name of public health, one should know what influenza is and how it functions. Influenza is a virus that infects the nose, throat and lungs — meaning it mainly attacks the respiratory system. This virus travels through droplets in the air when an infected person coughs, sneezes or talks. When someone is exposed to the flu, some of the symptoms a person can experience are a sore throat, a runny nose, fever, cough, headache, fatigue and chills within a couple of days. 

One may wonder what the flu vaccine has to do with lifestyle, but there are several effects. As finals week approaches, students are preparing for projects, essays, exams and many other assignments. With this upcoming stress, the immune system becomes susceptible to illness. Getting sick isn’t an ideal situation when one has a full schedule. Outside of the classroom, some might have to call out of work and bills might pile up. Getting the flu shot will result in milder symptoms, allowing a person to return to work and get back to studying if one gets exposed to the flu. Another reason is that it can protect children and the elderly. Many people have younger siblings, cousins or even grandparents that can have complications if they get the flu and then another illness. Protecting oneself and living a healthy lifestyle includes protecting the health of our friends, family and neighbors. Some strains of the flu can be more aggressive — such as bird flu H5N1 — and overwhelm hospitals. This results in fewer beds for other patients with other life-threatening injuries and illnesses. 

There are some arguments against the annual flu shot, including the belief that the flu isn’t serious. Although people older than 5 and younger than 65 can quickly recover from the flu, not everyone is lucky to fully recover from the flu. Depending on the severity of the infection, some people who fall into the high recovery rate demographic could end up with disability or death — unfortunately, death and disability do not discriminate. According to the CDC, the 2024-2025 flu season has resulted in 24 million positive cases, 310,000 hospitalizations and 13,000 deaths, including at least 57 children. To put this in perspective, these are someone’s children, siblings, cousins, parents, aunts and uncles, grandparents, great-grandparents, teachers, doctors, neighbors and friends. 

Sadly, the controversy of the topic has led to the direct increase in preventable illness and death. To live a healthy lifestyle, one should strive to take a proactive approach. This lifestyle reaches far beyond oneself and one should strive to live a life filled with compassion, empathy and love. Just as one would take their vitamins and get an annual checkup, this simple step can leave one healthy, happy and protected. 

Contact the author at howllifestyle@wou.edu

Study tips

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

As Winter term gets closer to finals week, studying for classes can be time-consuming and overwhelming. Finding the right study habits can be crucial for saving time, sanity and help one to thrive. 

Create a consistent study schedule — One of the most important habits to develop is using a structured schedule instead of doing a study dump, where a student crams all of their studying time all at once. This ensures that there is enough time to study for each class. Another positive for a study schedule is that it helps to avoid procrastination because it’s already set in stone. Planning ahead allows one to digest the material, resulting in decreased stress. Without a study schedule, assignments can easily slip through the cracks, or one may be forced to cram the night before an exam. Here’s how to do it: 

  1. Begin by blocking out one’s class schedule and personal commitments in planners and calendars.
  2. Identify gaps in one’s daily schedule and plan out shorter study sessions.
    1. Shorter study sessions should be between 45-60 minutes with at least 5-minute breaks in order to maintain focus.
  3. Use tools like planners, calendars or apps to track assignments and exams.
  4. Be sure to schedule some downtime to relax and recharge.

Stay Organized — This is the cornerstone of academic success. Having a system for managing notes, assignments and other deadlines helps to understand the material. This works to reduce mental clutter which leads to better concentration and less stress. When one can find what one needs quickly, it leads to studying more efficiently and avoiding wasting time. Here’s how to do it:

  1. Keep notes organized by subject, topic or date. Use binders or digital tools like OneNote, Notion or Evernote for easy access.
  2. Color-code or highlight key information to make it easier to identify when reviewing.
  3. Use to-do lists to keep track of assignments, with realistic deadlines and reminders.
  4. Regularly clean up one’s study space to keep distractions at bay. A tidy space leads to a clear mind.

Minimize Distractions — Distractions are everywhere — social media, messages and constant notifications can easily pull you away from studying. While multitasking may seem like an efficient strategy, it often leads to decreased productivity. According to Brown Health University, “In reality, our brains are not set up to multitask. We are designed to be ‘mono-taskers,’ that is, to focus on and complete ‘one task at a time.’” This becomes even clearer when one tries studying with each method. There’s a clear difference when it comes to brain fatigue at the end of a study session. Minimizing distractions allows one to complete tasks faster and retain more information. Concentration on material leads to an improvement in one’s overall academic performance. Here’s how to practice this:

  1. Turn one’s phone to focus or do not disturb mode to limit distractions during study time. 
  2. Find a quiet place, such as a library, to study.
  3. Set specific, intentional times to check one’s phone or respond to messages, preferably during breaks. 
  4. Try using the “Pomodoro Technique”: Study for 25-30 minutes and then take a short break. After a few cycles, take a longer break.

Take care of mental and physical health — It’s easy to neglect the other parts of health when one is drowning in assignments, exams and other deadlines. However, the mind and body are the foundation of academic success. Good physical and mental health will improve focus, memory and overall performance. Its importance continues to boost mood, reduce stress and increase motivation. This can be done by: 

  1. Exercising regularly: Jogging, yoga or even a brisk walk can boost brain function.
  2. Getting enough sleep: seven to nine hours per night helps consolidate learning and enhances memory retention.
  3. Eating a balanced diet: A nutritious diet rich in fruits, vegetables and whole grains can boost energy and focus.
  4. Practicing mindfulness: Meditation, deep breathing exercises and journaling can reduce stress and improve mental clarity.
  5. Seeking help when needed: If struggling emotionally or mentally, don’t hesitate to reach out to a counselor or therapist through the Student Health and Counseling Center. 

Collaborate with Classmates — Studying with classmates is a highly effective way to learn outside of the classroom. Group study sessions allow one to share ideas, clarify questions and help to approach problems from different perspectives. Also, explaining concepts to others helps to reinforce one’s understanding. This could be done through:

  1. Joining or forming study groups to review key topics before exams.
  2. Using online forums or platforms like Discord or Slack to collaborate remotely.
  3. Share notes, quiz each other or review difficult concepts together.
  4. Participate in group discussions or attend office hours held by professors.

Review Regularly — Instead of cramming the night before an exam, regular review is much more effective. Weekly review ensures that material stays fresh and contributes to information retention over the long term. The brain remembers information better when it’s revisited over time, rather than when it’s crammed into a single session. In order to do this, one should be sure to: 

  1. Schedule weekly review sessions for each subject to revisit lecture notes, assignments and key concepts.
  2. Use active recall techniques, such as using flashcards, filling out practice problems and completing practice tests.

Studying doesn’t have to be a never-ending race against deadlines. By developing effective study habits, staying organized, and focusing on physical and mental health, one can create a productive and balanced academic experience. The key to success is consistency, active engagement with materials, and a proactive approach to managing stress and distractions.

Contact the author at howllifestyle@wou.edu

Western Oregon University

Facebook   Instagram   X  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.