activities – The Western Howl

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

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Giving back

February 26, 2025

Written by: Sadie Latimer | News Editor

March 4, 2025, marks Western’s annual Giving Day — a way for people to donate to their chosen clubs, organizations, scholarships or other funds. Started in 2016, Giving Day has been an integral part of making sure the university and its students have the resources they need.

Nearly every college and university has a day specifically for crowdfunding. For Western, it’s “Howl from the Heart.” It is a component of “Wolves Rising: The Campaign for Western Oregon University,”a fundraising program launched Dec. 14, 2024, with an overall goal of raising $20 million for the university to better support students overall.

Western has highlighted funds on the Giving Day website, including athletics, the Student Success Center, scholarships and the “Future Wolves Fund.” The website also promotes donating to the “Fund for WOU.” This is a general fund that will go toward the areas with the most need, such as campus maintenance and facilities, offsetting operating expenses and funding current campus activities.

Every year, Giving Day gets bigger and better. This year, Western has a goal in sight of $300,000, compared to the nearly $250,000 that was reached last year. The crowdfunding day also has more than 60 funds to support, compared to last year’s 40 funds.

On Giving Day 2024, the university created a service and volunteer aspect so students can give back to both Western and the surrounding communities. This year, the students’ community service will extend to Salem for park cleanup — an occupational therapy project. Alongside it, a blood drive on campus was hosted successfully. A need for student volunteers remains at Heron Pointe Senior Living in Monmouth to spend time with seniors from 2 p.m. to 4 p.m. on March 4. Students can sign up to volunteer by going to this Google Form.

If students want to find volunteer opportunities outside of Giving Day, a service fair will be held on campus on March 4, 10 a.m. to 2 p.m. in the Willamette room of the Werner University Center that will help organizations needing volunteers get connected with students.

If a certain club, organization or other facet of Western isn’t listed on the website, donors can press the red “Make a Gift” button in the top right corner. This page allows donors to designate their gift to the place of their choice.

Everyone is welcome to participate in Western’s Giving Day, including students, alumni, faculty, friends of the university and other community members. It is a great way for anyone to show their support, regardless of their affiliation with Western.

If people would like to get more involved in Giving Day, and potentially win a $50 gift card, they can sign up to become a Giving Day Ambassador.

“Giving Day Ambassadors are people just like you — students, staff, faculty, parents and friends of the university,” David Beasley, the director of development, annual giving and sponsorships, said in an email to the student body. “By signing up to be a Giving Day Ambassador, you can let alumni, friends, family, colleagues and others know about how they can support Western students.”

Two students can each win a gift card, with one student bringing in the most gifts and the other raising the most money. To become an ambassador, press the “Ambassador Sign-up” button on the Giving Day website. Then, fill out the short form and choose what program to support. After submitting the form, potential ambassadors will receive a unique donation link through email. When Giving Day arrives, they can share the link with others and give them the opportunity to donate to the ambassador’s chosen fund.

If one does not receive a link from an ambassador and would still like to donate, many options are available, including calling 503-838-8814, visiting the Giving Day website — givingday.wou.edu — or going to The Cottage on Western’s campus and giving donations in-person.

A Feb. 12 press release written by Maureen Brakke stated, “Join Western Oregon University on March 4, 2025, for Howl from the Heart. Make a meaningful contribution and help ensure that every student at Western has the resources they need to thrive.”

Contact the author at howlnews@mail.wou.edu

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My Western experience

Written by: Taylor Duff | Lifestyle Editor

Western was founded in 1856 as Monmouth University, making it one of Oregon’s oldest public institutions. The school has a long history and a strong dedication to education dating back over 160 years, with Western Oregon State College being renamed in 1939, leading to Western’s formal establishment as a university in 1989. This rich tradition instills pride in the community, and I’ve always felt that as a student here. My experience at Western is probably similar to many others — the campus is smaller and only a few blocks long, yet it’s easy to become lost in the halls and classes, especially in the first few weeks. I’ve had my share of disorientation trying to identify buildings on campus or figuring out which direction to walk when I’m in a new area of the school. But, in other ways, the size has been a great thing as everything is nearby, leaving a comforting feeling from being in a location that’s easy to explore once you get the hang of it.

What stands out the most from my experience at Western is the sense of community. The classrooms are small enough to build relationships with your teachers and fellow students, but large enough to provide a variety of ideas, viewpoints and interests. Compared to the big lecture halls I had seen in movies or heard about at other universities, Western’s classes felt much more personal and approachable. They were small enough that I felt at ease stepping in, knowing that I could have discussions with my professors and peers. It was simple to pick up a conversation with students, and I truly felt like I was a part of something more than simply a classroom, but part of a community.

Western’s dedication to diversity and inclusion contributed significantly to my sense of belonging. Western is extremely diverse, reflecting a broad variety of cultural, ethnic and socioeconomic origins. Western actively promotes diversity through a range of services, including community centers, multicultural student clubs and activities that encourage inclusiveness on campus. I felt Western was the right school for me, not simply because of its history or location, but because of its real commitment to accepting and giving respect to everyone.

I had a special connection to the university long before I became a student. I grew up witnessing my mom graduate from Western when I was 12 or 13, and the campus and buildings have always seemed like home. The familiarity of Western’s streets, the charm of Monmouth and the inviting attitude all helped me feel connected as a student. Coming back to Western as a college student meant more than simply continuing my education, it felt like coming full circle. When I reflect on my time at Western, I am extremely proud of the route I’ve chosen. From the first day on campus, I felt encouraged and advised, whether through academic advice or just knowing I could bring up concerns to my instructors. There was always a helping hand when I needed it, and I felt it throughout my journey. I’m happy that I got to experience Western for all it is and meet many other students on the way.

My involvement with “The Western Howl,” the university’s student-run newspaper, was one experience that truly impacted my time at Western. I met other students who worked with me at the paper and it changed my college experience for the better. Initially, I came to Western to pursue a bachelor’s degree in English, but after being involved with the Howl and continuing my love of writing and collaboration, I changed my major to communications. The transition seemed natural, and looking back, it was one of the greatest changes I’ve ever made. Being part of the Howl allowed me to express myself in ways I had not before considered. Writing for the newspaper allowed me to not only show my talents but also to express myself on issues that were important to me and the campus community. It wasn’t just about producing articles, it was about the process, creativity and working with other students. The work I made with the Howl formed my interest in communications and helped me determine my professional goals in ways that no textbook or lecture could.

What distinguishes Western from other schools is its dedication to assisting students in discovering their interests and directing them to programs and opportunities that match their passions. Western provides a diverse range of academic programs and resources to fulfill the requirements of all students. Every department, whether you study education, arts, sciences or communications, fosters a culture of inclusion. The instructors are friendly and truly concerned about their student’s progress. The tools offered from student clubs to internships form an unforgettable network of support.

I’m very grateful for the time I spent at Western. The experiences, friendships and mentorships have shaped me both as a student and as a person. Without the help of my classmates, teachers and most importantly the people I met at the Howl, I’m not sure where I’d be in my educational journey or my career ambitions now. The university, its tight-knit community and its range of viewpoints all combined make my experience at Western extremely memorable. As graduation approaches, it’s bittersweet to know that I’ll be leaving a place that has seemed like home for so many years. I will take the lessons, friends and sense of belonging wherever I go.

Contact the author at howllifestyle@mail.wou.edu

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Winter resources

Written by: Hannah Field | Editor-in-Chief

It has been reported that about 10 million American adults suffer from seasonal affective disorder — SAD — from mid to late fall through the spring season. Oregon, especially, is cold and wet during the cold season, with the sun setting early and the temperature staying chilly throughout the day, even at the peak of the sun.

Seasonal affective disorder is a form of depression occurring during the colder months, the timing being the only difference between SAD and typical depression. It often returns annually for those who experience SAD. Explanations for why someone might experience SAD are still relatively unknown. The trigger, however, is a lack of light. The effects can be debilitating for some, and merely exhausting or tiring for others, meaning it varies from person to person.

Doctors make multiple recommendations for those who struggle with SAD. Studies state that proper sleep will elevate energy levels. If sleeping is a problem, doctors also recommend avoiding screens or other blue light before bed and creating a nighttime routine, something that promotes mindfulness and relaxation, ideally for a few hours leading up to sleep.

On the topic of mindfulness, many may benefit from meditation, yoga, pilates or other exercise or mindfulness practices to stabilize the mind and body. The easiest way to do this is to think of the moment — what is being done and how does it feel? Consider it “grounding.”

It is recommended to find everyday movement. To be clear, this does not necessarily mean exercise as in going to the gym or pushing yourself too hard, but finding time every day to walk, jog, step or play. Finding winter activities can assist, such as snowboarding, skiing, ice skating, sledding or even indoor activities, such as baking, cooking, reading, writing, crocheting and more. Creating things is good for the brain and brings feelings of pride and accomplishment.

And, although difficult, it is recommended to leave the house in one way or another, even when it’s freezing outside. Fresh air is good for the body and brain and leaving the house can stimulate, leading to better mental health.

Surrounding yourself with friends and family is a proven way to ward off the negative feelings accompanied by winter and is highly recommended. Being intentional with plans and self-care can help propel oneself into better health. Examples of self-care include forms of mindfulness as mentioned, cleaning, eating more healthily, exploring faith, self-reflection, practicing gratitude and more.

Artificial light is an alternative as well. Individuals may use sun lamps to replicate the light of the sun and using such light first thing in the morning has been proven to have positive effects. Studies also recommend taking media breaks, such as distancing from apps and social media. News, especially, can negatively affect mental health and during such critical months, access should be limited.

Having a clean, clutter-free environment may elevate moods, although the process is technically a chore. Doing the laundry, dishes and vacuuming can create comfort and remove at least a few tasks off the stressful weekly list.

Other resources, such as therapy, are recommended and can be easy to locate. Psychologytoday.com offers therapists from the area, virtually and in-person, and can point interested folks toward the right information to get set up. It often displays insurance information and sign-up material needed.

Antidepressants can also be helpful for those who suffer majorly from SAD. Meeting with your doctor can get this process started.

There are vitamins that individuals can take to promote health and well-being, such as vitamin D supplements — easy to buy from most local stores.

Most of all, individuals should learn what they need to be healthy and prioritize their health. Western’s Student Health and Counseling Center offers resources, professionals to speak to and other help at https://wou.edu/health/. “Wellness is a conscious, self-directed and evolving process of achieving full potential. We view well-being as a multidimensional and holistic process. The seven wellness realms we focus on, include: social, emotional, physical, spiritual, financial, environmental and mental,” says the center.

The website also provides graphics with more advice for handling poor mental health and finding a work-life balance. It recommends volunteering, maintaining relationships and adopting daily rituals. Figuring out what stress responses there are can be incredibly helpful as well, as each method can be remedied in a different way. Those who isolate may benefit from energizing activities, while those who grow angry or emotional may need to find a quiet, relaxing activity to recover instead.

Starting small with stress can make an impact, eventually snowballing into better coping mechanisms and skills. One conversation at a time opens the door for help.

The weather will, eventually, warm; the sun will return. Nobody should suffer alone. Merely having conversations about mental health can help destigmatize the concept of “winter blues” so that others can receive help as well, and feel less isolated in the process.

Contact the author at howleditorinchief@mail.wou.edu

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October opportunities and activities

Written by: Sierra Porter | Staff Writer

As students jump into the school year this fall, heads will be filled with priorities of homework, classes, jobs and of course, the pressures of everyday life. Oregon has a tremendous amount of October opportunities of all sorts stemming from screamingly scary to family friendly.

When it comes to the scariest Oregon has to offer, Fear PDX, Nightmare Factory and the Halloween Train are the best places to look.

Fear PDX Haunted House takes place every weekend from Sept. 29 until Nov. 1 and is the largest Halloween event in Portland. Fear PDX offers up to eight different terrifying attractions that include gore, chainsaws and escape games.

The Nightmare Factory is at the Oregon School for the Deaf and is held every weekend in Salem from now until the end of November. Deaf students, alongside volunteers, provide a heart-racing experience with interactive lights, displays and scary characters. Proceeds from the Nightmare Factory contribute to the yearly funds for the Oregon School for the Deaf and help support the longest-running haunted house in all of Oregon.

Mt. Hood offers the Phantom of the Rails Halloween Train — available to book online Oct. 20-21 and Oct. 27-28. Inspired by Edgar Allan Poe, the Halloween Train provides a two-and-a-half-hour ride filled with ghosts and spooks.

Oregon has more than just spooky attractions and has a variety of events perfect for people of all ages and scare levels. Bauman’s Farm puts on a harvest festival each year from Sept. 23 through Oct. 29 that includes hay rides, pumpkin picking, a dark maze, an animal petting zoo and kids’ play areas.

If you’ve never seen a giant pumpkin you may have a chance this October…

From Oct. 20-21, the West Coast Pumpkin Regatta is taking place with dressed-up members of the community paddling in giant pumpkins in the Regatta Race.

Eastern Oregon is also celebrating its fourteenth annual film festival during Oct. 19-21 — supplying various films and documentaries for the community to enjoy.

Don’t stay cooped up in your dorm this October, and take advantage of all of Oregon’s best October opportunities.

Contact the author at howlstaffwriter@wou.edu

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Wicked writing ideas for this October

Eight frightful writing prompts to ignite the imagination

Sarah Austin | Lifestyle Editor

During the stressors of fall term, it can be rewarding to sit down and write something creative. Celebrate this Halloween season by crafting up a chilling short story. Listed below are eight spooky ideas to help ignite the imagination. Take the prompts below and morph them into any horrific desire.

Todd Hall — previously a women’s dorm — is rumored to be haunted and feed on the fear of men. Halloween night a group of men walk by the three story brick building. They hear/see….
After talking to someone on “Tinder,” they say something disturbing and get blocked. The next morning they are reported missing and there are flyers around the city.
While sweeping the living room, a dark stain is noticed near the carpet. After lifting to investigate, a hidden door is discovered.
It’s the day after Halloween. Nobody shows up to the 8 a.m. lecture besides the professor and one person. Campus is empty….
During an all-nighter at the Hamersly Library, a strange sound is heard. It repeats every five minutes….
While at a pumpkin patch, three close friends decide to enter a corn maze and ignore the closed sign across its entrance. After twenty minutes of wandering, they realize one friend is missing….
Using “Bumble BFF” a friend-date is made. After meeting and having dinner together, they offer a ride home. Instead of home, they pull into….
The main character is driving to the coast when they pull off onto a dirt trail, in hopes of a short cut. It seems to work until they see a tree fall on the road behind them, trapping them in. Forward is the only way to go on this unknown and unmarked trail, and the sun sets in two hours.

For a chance to be featured in Student Media’s art and literary magazine, “The Northwest Passage,” submit stories via email to northwestpassage@mail.wou.edu.

Happy haunting, writers.

Contact the author at lifestyleeditor@thewesternhowl.com

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A valiant return: homecoming makes a comeback for fall 2021

With a lineup of exciting activities, homecoming 2021 is sure to not disappoint

Mikayla Coleman | News Editor

Homecoming week is upon us. This student favorite, which has been at Western for a century, is back and will not disappoint. Oct. 5 – 9 marks a week jam packed with exciting and engaging activities leading up to the big game and the crowning of Wolf Royalty on Saturday.

Homecoming is much more than just a football game. “Having something where we can come together and kind of have fun and unite over something, even if you’re not into sports, it’s a good excuse to dress up, put on your WOU shirt, or whatever,” said Antonia Scholerman, the Homecoming Events adviser.

Homecoming this year has a more emphasized meaning. Due to COVID-19, almost all students were off campus last year and were unable to attend or participate in the traditional activities, like football games.

In our ever-changing COVID world, we are learning to adapt; and homecoming, like most other on campus events, has had to adapt as well. For example, the Power Puff game was replaced this year with a dodgeball tournament. This exciting addition to homecoming week also proves to be more inclusive.

“Typically Power Puff was only open to female-identifying students and so (now) anyone of any gender can participate in the dodgeball games,” Scholerman said.

While homecoming events are important in growing and strengthening the community of students at Western, it is also a way for students to get connected with their off campus community in Monmouth. The activity that best exemplifies this is Paint the Town Red in which students will paint the windows of local businesses in downtown Monmouth. Student groups sponsor these windows and they will be judged against one another. The winner will be announced during a pizza party for the participating groups. This process of collaboration between these businesses, making a very physical and bold show of support for students at Western, reaps a mutual benefit.

Every year there are nominations of students, by students — six of whom will end up on the 2021 Homecoming Court. After the court is established, these students will fill out a questionnaire and have interviews to allow students and staff to better get to know them and their values. Once those are filled out, voting forms will be sent out to all students so they can vote for the two finalists who will be crowned Wolf Royalty.

For the full rundown of homecoming events, check out our calendar below.

Contact the author at newseditor@thewesternhowl.com

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.

Giving back

My Western experience

Winter resources

October opportunities and activities

Wicked writing ideas for this October

A valiant return: homecoming makes a comeback for fall 2021

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