Mount Hood

Stress management tips for stress awareness month

Written by: Claire Phillips | Entertainment Editor

Content warning: this article contains mentions of mental health struggles.

As students begin to gear up for midterms, stress begins to build up as well. Losing oneself in school or work is easy, and once the situation is realized, it’s a slippery slope to recovery. During stress awareness month, the Howl and Western’s Student Health and Counseling Center want to make students aware of the resources they have available to them.

Western’s Student Health and Counseling Center provides a variety of resources: immunizations, counseling and women’s health care. The SHCC website states: “We continue to evaluate our needs and the needs of students to ensure great care in a timely manner. We continue to provide counseling and medical services to eligible students.” 

There are factors college students may not realize contribute to stress. Stress can either be acute or chronic, and it is important to recognize the distinction. Both are equally important to attend to depending on the situation. Acute stress is short-term and may be caused by sitting in commute traffic, while chronic stress is long-term and may be caused by job dissatisfaction, tumultuous family life or a sport. 

When one is experiencing stress, it is important to catch it early on. Stress, especially chronic stress, can lead to physical health concerns such as insomnia and high blood pressure. However, the mental aspect of stress or anxiety has the greatest impact during the time the person is experiencing it. Scott Perfect, LPC, NCC and the counseling director at Western’s Student Health and Counseling Center, explained, “Neuroscience tells us that stress incites arousal of our limbic system (fight or flight) through the release of excitatory neurotransmitters and other mechanisms.”

Each student has different stressors and needs, so each must also be treated accordingly. The SHCC considers this with each student.

Additional measures to take to ease stress may be practiced within the comfort of one’s home. Journaling, stretching and meal planning are simple strategies that one can work into their daily schedule. 

Mayo Clinic provides the four A’s for managing stress — avoid, alter, accept and adapt. Planning may help one avoid potential stressors, such as learning boundaries. Altering the environment around you, such as communicating with those around you and managing time, may change the situation for the better. Talking out feelings and learning from one’s mistakes is part of the acceptance process of stress management. Changing expectations and standards finishes the four A’s within the adapting stage.

“The blueprint for humans appears to have some random and idiosyncratic elements. There is no one answer to manage stress and this is why I suggest students take advantage of the Student Health and Counseling Center by meeting with a counselor so that their stress management strategies and responses can be customized for them,” Perfect said.

Student Health and Counseling Center: 503.838.8313 | health@wou.edu

Contact the author at howlentertainment@wou.edu

Budget bougie grocery guru

Written by: Liberty Miller | Lifestyle Editor

Content warning: this article contains mentions of weight, nutrition, eating and fitness. 

Eating well in college can be a challenge, just as much or even more so than getting good grades, working out or balancing one or two jobs on top of being a full-time student. Having gone through the experience of working two jobs, being a student-athlete and writing for the Howl, this article is based on real-life circumstances, making this a comprehensive and achievable guide for even the busiest of individuals to follow. 

The goal of general nutrition in college is not to lose or gain weight, nor to optimize performance or to become a superhuman. At its very core, nutrition maintains the homeostasis of the body. It ensures that one has enough energy to get through the day, to regulate the nervous system and digestion and to increase the quality of life for the individual. 

Keep in mind that this guide is not published by a medical professional. 

The power of meal prep — Meal preparation is an amazing time management technique along with the assurance that proper meals are eaten throughout the week. If properly sealed, a four-day meal preparation cycle is perfect for ensuring no food will spoil, offering four days of stress-free breakfast, lunch or dinner. It also discourages eating out, which is not inherently bad, but going out to eat can make is easy for one to miss out on vital nutrient groups and force an even tighter budget.

When meal prepping, it’s important to include all major food groups — fruits, vegetables, grains, protein and dairy. If one chooses not to eat one of these food groups due to a condition or any other reason, it is important to continue to get the nutrients required from those food groups. When it comes to the kind of food in the meal prep, that is purely up to the individual, and it is important to listen to one’s bodily intuition when choosing what feels good to consume. 

As for the time involved in the meal prep, two to three hours every four days is the benchmark for this system to be successful. For example, if one has a Saturday off work and classes, meal prepping on a Saturday and Tuesday evening would be a proper cycle. 

Finding creative ways to consume — As college students, it is a universal struggle to access affordable and readily available fresh food. Finding ways to budget and store fruits, vegetables and meats can be challenging, but not impossible. 

Frozen fruits and vegetables are largely the same as freshly bought ones and can be stored for long periods. These can be incorporated into dishes such as oven-roasted vegetables, smoothies and even eaten as-is. Unless the frozen product has some sort of sauce or syrup added, it is an option that is just as healthy and may be more practical than fresh produce. 

Fresh meats don’t have to be expensive either — many meats are similar in fat to protein content, but meats like pork loin are affordable compared to ahi tuna steaks or top sirloin and still contain high amounts of protein. Eggs are one of the most notorious sources of cheap protein and can easily be incorporated into almost every meal. 

Grocery shopping options around the Monmouth and Salem area include Winco Foods, Grocery Outlet, Costco and Safeway. A multi-pronged approach to grocery shopping may be more effective than finding one store — Costco will have better price-per-unit deals on items such as Annie’s mac and cheese, Kodiak Cakes, loaves of bread and soups; Roth’s Fresh Markets will be able to cut and portion fresh meats to fit one’s budget and stores such as Grocery Outlet have the best deals on frozen fruits and vegetables. 

Liberty’s recipe recommendation corner —A personal favorite lazy recipe is Nongshim brand Tonkotsu ramen, topped with an egg and pork loin for a high-protein meal, sided with fresh blueberries or whatever fruit or vegetable choice one prefers. Per unit, the ramen, egg and pork loin are a meal that costs less than five dollars and takes around 20 minutes to prepare if the egg and pork loin are fresh. 

A well-balanced option for mac-and-cheese lovers — Purchase a quarter to half a pound of fresh steelhead trout — Roth’s Fresh Markets is a good option — prepare it with one’s preferred seasonings, wrap it in foil and cook it in the oven – when that is being cooked, heat water to make a simple box of Annie’s white cheddar mac and cheese shells, as well as a separate pot to heat up a frozen vegetable mix, preferably with green beans, peas and carrots — the frozen vegetable packs are available for less than a dollar at Grocery Outlet. Top the mac and cheese with the portion of steelhead and mix in the vegetables. 

Contact the author at howllifestyle@wou.edu

Calling all “Stans”

Written by: Sierra Porter | Staff Writer

Content warning: this article contains topics of murder and suicide.

On April 10, rap artist Marshall Mathers, better known by the stage name, Eminem, posted an announcement to his official Instagram account stating that he is looking for “Stans” to feature in an upcoming, untitled documentary. This film will be directed by Steven Leckhart and produced by Shady Films alongside Eminem himself. 

According to its synopsis, the film is a “…revealing, edgy and disarmingly personal journey into the world of super fandom, told through the lens of one of the world’s most iconic and enduring artists, Eminem, and the fans that worship him.” 

The term “Stan” is used to describe an overzealous or obsessive fan and was popularized by Eminem’s famous song of the same name in 2000. The music video made waves as its depiction of an obsessed fan by the name of Stan who took the life of his wife and himself due to his troubled captivation with receiving the attention of Eminem. This dramatic statement made an impact and earned Eminem several award nominations including Best Song, Video of the Year, Best Rap Video, Best Direction and Best Cinematography at the MTV Music Awards. Today, the term is still commonly used among fans of Eminem and multitudes of other online fandom communities. 

“Hey Slim, I filled out your survey but you still ain’t callin’?” The announcement was posted to his Instagram and included a link for a questionnaire to fill out. The site reads as follows: “Share your story with the world in an exciting new documentary film produced by Eminem and Shady Films.” The questionnaire contains 27 different questions about being an Eminem super fan. Some of the questions are straightforward and others go to a much deeper level — explaining the reason one is a fan. The first section asks for basic information like name and where one is from. 

The next section provides questions about being an Eminem super fan. These questions include the kind of merch one has, how Eminem’s music helped one get past challenges in life, which song hit the deepest on a personal level, whether there are any parts of Eminem’s story that one relates to and more to determine if one is truly a Stan. 

The final section is the photo and video section — here, they ask for a photo of the person filling out the survey, requesting one’s face be clearly shown. It also asks for a one-minute-long video explaining “Why you are Eminem’s biggest fan” and sharing anything unique about one as an Eminem super fan. 

Shady Films and long-time manager of Eminem, Paul Rosenberg, says “‘Stans’ will be the opportunity for us to turn the camera around and ask the audience about being fans — and in some cases fanatics. This is a study of the relationship between fanbase and artist.” 

Little information about the true details of the documentary has been provided, but one thing is for sure, Eminem is calling for all Stans. 

Contact the author at howlstaffwriter@wou.edu

LGBTQ+ Exhibition

Written by: Hannah Field | News Editor

The second traveling exhibition from the Stonewall National Museum & Archives has found a temporary home in the Hamersly Library at Western.

The exhibition, titled “Transcending Gender Bodies and Lives,” illustrates the stories of many LGBTQ+ figures and a timeline of gender identity across the globe. “Gay, lesbian, bisexual and transgender people have faced a long history of shared systematic oppression by gender and sexual norms,” said the exhibition’s description. “This exhibit examines ways that gender identity, gender expression and sexual orientation intersect.”

The LGBTQ2SIA+ Student Success Grant, awarded to Western in partnership with Central School District from the Oregon Department of Education, paved the way for the exhibition’s showing. 

In the exhibition, a timeline of events spanning from the 1700s to the modern age highlights the growing understanding and acceptance of transgender people alongside many other monumental moments. According to Grant Coordinator Melody Barrett, the timeline allows for viewers to “walk from the past to the present and read about individuals and events which have shaped and impacted the LGBTQ2SIA+ community, and specifically those who are transgender in a chronological way in American history.”

One section of the exhibition, titled “The Teachable Moment,” explores the duality of increased acceptance but a continued lack of awareness. “The increased visibility of transgender people in the media has made wins in educating the public. However, beneath the stories of success and recognition, there remains an epidemic of serious issues in the lives of many trans people, including housing and job discrimination, poverty, HIV infection, drug abuse and suicide.”

“As gender expression, sexual identity and a sense of community are very important facets of LGBTQIA+ culture, the exploration of our similarities and differences can teach us how to support one another so that we may live our lives truly, and safely,” said the exhibition.

“By bringing these exhibitions to campus, our goal is to share, educate and expand understanding of gender diversity, expression and identity,” said Barrett.

The exhibition can be found in the main lobby of the Hamersly Library with a secondary LGBTQ+ exhibit found on the second floor.

Contact the author at howlnews@mail.wou.edu

HSI Summit

Written by: Hannah Field | News Editor

The upcoming Hispanic-Serving Institution Summit will take place for the third annual time at Western from 8:15 a.m. to 4 p.m. on Friday, April 26, 2024.

The event is free but requires registration in advance by Thursday, April 18. Western students are encouraged to come and listen to the two keynote presenters, Dr. Patrick L Valdez and Dr. Marissa Vasquez.

Valdez, coming from the University of Kentucky’s College of Education, has 25 years of experience in the execution and development of academic and student success programs. Vasquez is an Associate Professor in the Department of Administration, Rehabilitation and Postsecondary Education at San Diego State University.

The Summit kicks off at 9 a.m. in the Pacific Room at the Werner University Center, leading into both speakers’ presentations, with breaks for food and a student panel taking up the brunt of the day.

Western is slowly but surely building a Hispanic-serving culture and community, as the student population ticks closer to 25 percent, a requirement for the school to receive the HSI designation.

Western would be the first public four-year university in Oregon to receive the Hispanic-Serving Institution designation — assuming another four-year institution doesn’t get there first, which is considerably likely as awareness of HSI designations has continued to spread and evolve.

Becoming a designated Hispanic-serving Institution allows opportunities to apply for federal funding and resources for the institution and students, such as support services and programs.

“The point of the event is to get all of these people in the same room to discuss how we can best support the Hispanic community,” said Sarah Lockwood, a member of the HSI Summit working group.

Anna Hernandez-Hunter, co-chair of the HSI Advisory Committee, has high hopes for the future of Western.

“I think for me, the biggest thing that I hope people take away from this is that it’s really going to impact the institution and everyone in a positive way,” said Hernandez-Hunter. “I hope that people take away that this is going to help us as an institution really, really focus on what helps students be successful.”

The term “servingness” is explained to be “a multidimensional and conceptual way to understand what it means to move from simply enrolling Latinx students to actually serving them” by the American Council on Education. The definition of what that means for each institution changes — as there are many ways to be Latino/a/e and every school will need different resources to better provide for that specific community.

Western shared a message regarding the event: “We are committed to engaging in this work with our entire community as Western continues to emerge as an HSI and focus on truly serving our students. We are stronger together.”


Contact the author at howlnews@mail.wou.edu

Meet Hunter Hall

Written by: Hannah Field | News Editor

A few things to note about Hunter Hall, the Associated Students of Western Oregon University President: his love for Western is reflected in a Naruto headband engraved with the Western logo, he works with graphic design and used to be deathly afraid of clowns.

Only two of those topics are relevant to his time at Western. 

Hall began his college career at Portland Community College and transferred to Western in 2020, with three years of experience in student government under his belt. During the pandemic, learning was online, and Hall was merely a virtual student. He had little resources and company on campus, but he knew one thing: he wanted to be involved with student government at Western.

His first and second years consisted of student work at the entry level: Destination Western and tutoring at the Math Center. Eventually, he found ASWOU, climbing the ranks to his current position as the President.

“I just slowly integrated myself and started working toward the things I wanted to do here,” said Hall. “I needed to be in a position of power so I could better help support the students like me, who might not have friends or family here, or like many people, to support them … I really tried to throw myself into the sandcastle elbows-deep and get super, duper involved — just (having) many jobs from my first and second years here that helped me get to where I am now.”

Technically, Hall graduated with his Bachelor’s in June of 2023: one in Mathematics, and then another in Interdisciplinary Studies with a double minor in Communications and Writing. Currently, Hall is a graduate student for a Masters degree in the Art of Teaching.

“I’m going to use my math undergrad and then my MAT to teach at the middle school level for about ten years. And then I hope to become a principal of a school, and then eventually a superintendent of a school district. It’s like I said: if you really want to make a change, you have to integrate yourself well.”

Another fact about Hunter Hall: he plans extensively for his future.

Although Hall won’t be ASWOU President next year, he’ll be on campus as a building manager and volunteering at Western’s garden — seeds he planted, a mark to be left behind as he continues to embark on his ten-year plan.

Contact the author at howlnews@mail.wou.edu

Meet Western’s Peer Development Coordinator

Written by: Claire Phillips | Entertainment Editor

Western’s Werner University Center houses many student resources, including the Center for Professional Pathways. The CPP offers a variety of services, including resume and cover letter assistance, a headshot station, information on the study abroad program and even a snack cart loaded with delicious food. Incredible opportunities are offered at the CPP that many students are unaware of. The Howl had the opportunity to interview the Peer Development Coordinator of the CPP, Jennifer Hansen.

The services at Western’s Center for Professional Pathways are individualized and adjusted to the needs of students. “As students have given us feedback over the years our events have evolved to incorporate that information. I feel we try really hard to meet students where they are at and try to provide a comfortable space for them to grow into their future,” Hansen said.

Undergraduate students may be unsure or concerned about their career or graduate school outcomes after attending Western, but the CPP is a resource that provides valuable insight and support. “With these tools they should be able to launch into their next steps after (Western) smoothly, and if they don’t, we are here to help them pick back up and try again.”  The CPP staff has helped students feel more secure in their plans, and knowing someone is rooting for them is always a confidence booster.

Hansen shared her philosophy when it comes to working with individual students. “Depending upon the nature of the person I can adjust my own demeanor to match so that I’m not as overwhelming… I’ve been told I have a big personality. I am an ENFP so I rely a lot on my intuition when it comes to reading a situation and can adjust well to the needs of others in the room,” Hansen said. The CPP provides students with a Myers-Briggs test to figure out what careers suit them best, whether they are an ENFP, INFJ or fit into another personality type. “I truly am here to serve the students, and want to help each of them reach success in whatever way that means to them,” Hansen expressed .

Choosing a career at Western wasn’t arbitrary for Hansen. “I am an alumni, so (Western), Western Oregon State College when I started, was an easy choice… once I got to campus and got through my interview it felt like coming home,” Hansen said. The programs offered on campus are designed to make students feel comfortable, so they can succeed in college and beyond.

In any career, roadblocks are inevitable — it just depends on how one chooses to deal with them. Especially following the pandemic, schools and companies had to restructure their systems to continue to provide services. “When COVID hit and we were all of a sudden remote and removed from the students, their needs didn’t stop… students still needed our services so I took the materials that we normally share in classroom presentations and learned quickly how to turn them into videos that we could share so that some of our basic information was still easily accessible,” Hansen said. The silver lining of this hurdle was learning new technological skills.

Though many students at Western claim they have busy schedules, and it may be true, utilizing campus resources is worthwhile. “Come see us.  Really, come see us. I cannot tell you how many times students come in, get help, gain answers, leave with some information, and as they are leaving say, ‘why didn’t I come see you sooner?’” Hansen said.

Hansen used a helpful analogy to describe gaining new experiences — “It’s like buying shoes on Amazon for the first time, you truly don’t know they are going to fit until you try them on. It’s so much easier to change direction while you are still a student if you decide what you thought you wanted to do isn’t right.” If one has an aspiration for a certain career, do not be afraid to branch out and take it for a test run. Make connections, and figure out what is the best fit depending on one’s interests.

The starting point to figuring out one’s next steps in a professional field may be simpler than it seems at first. “Really know what your values are when starting out, and know your ‘why,’” Hansen said. “What you value, such as location, or amount of time you spend at work vs. home, or compensation, or team dynamic, can truly play a part in your happiness in your career … knowing your “why” will keep you afloat on the hard days, and there will always be hard days no matter what field you are in,” Hansen said. Continuing to discover oneself will provide necessary knowledge in order to overcome obstacles and hardships.

“As long as most days you are achieving your ‘why,’ then the hard days are a little easier because tomorrow is always a new day and a new chance to fulfill that ‘why’ once again,” Hansen finished. The Center For Professional Pathways is the place to be if students are looking for additional advice.

Contact the author at howlentertainment@wou.edu

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