Mount Hood

 A job that character builds

Jan. 28, 2026 |  Belen Ponce Leal | Lifestyle Editor

Retail is the type of job that many dread to think about working. A very underappreciated type of work, retail is described by Indeed as a type of job that involves “selling products to customers.”

From a small business to a large corporation, there are many different types of retail jobs. While there are admittedly a lot of negatives to working these types of jobs, I thought it would be interesting to write about the benefits of being a retail worker. As of June 2025, I have been working in a retail job at a popular phone service company. This is the first retail job that I’ve done in my life, and I thought about writing about the benefits that come along with this unique kind of job. 

Most retail jobs are at places that involve interacting with the public quite often. Whether it be a large fast food chain or a small coffee shop, retail jobs involve interacting with customers who are interested in food, services or products. 

One benefit that retail workers have is being exposed to many different types of people. As someone who works at a phone store where anyone who has enough money can buy a piece of technology that fits in their pocket, many different people come into the store. People of color, people with disabilities, people who are kind, some who are unfortunately not and some who are just looking for some help with an issue. 

Aside from the background of customers, many fit into four different types: direct, emotional, expressive and analytical. 

Customers who are direct prefer to have all the facts laid out in front of them immediately so that they have a clear image of what is happening. They want to feel like they are in control of the situation and don’t want their time to be wasted. 

Then, there are the emotional types of customers who enjoy getting to know the person they are working with. Conversation is valued with these patrons, and they appreciate wanting to be included in whatever transaction they are doing, whether it be speaking about their day when waiting for items to be scanned or wanting to know how the product will help them. 

Expressive customers enjoy connecting with people and will often speak about things aside from the items in front of them. It’s important for the worker to acknowledge their desire to connect with them and get to know them. 

Lastly, there are analytical customers. Similar to the direct types of consumers, analytical people are less likely to want to engage in small talk and want to get accurate information from the person. They want their concerns or questions to be acknowledged properly and to be taken seriously.

All these types of customers teach the retail associate how to interact with them, what will make them happy and what will potentially upset them. This can be a very eye-opening experience for those who may not have been exposed to different types of people. This allows retail workers to develop customer service skills, confidence, empathy and sales knowledge. 

Another strength that comes from retail work is the variety there is in it. Entry-level jobs include cashiers, people who collect payments for the items that customers buy and customer service representatives, who are responsible for speaking with customers about any questions, concerns or complaints they may have about purchases or services. There are also sales associates, which is what I am. A sales associate is a mix of the previous two, where they are responsible for greeting customers, answering questions and using cash registers to process payments. These jobs can be done throughout fast food places, supermarkets, coffee shops, pottery shops and phone retailers. 

For those who do not like interacting with the public very much, there are a few retail jobs that can at least limit the number of people that need to be seen by the worker. There are the obvious ones, such as inventory specialists or those who package products for delivery. These types of jobs involve storing and tracking supplies that are needed for the business. They can help people learn organizational, technical and logistical skills. There are also visual merchandisers, who are the ones who create appealing displays to attract customers to their products. They need visual design skills as well as a creative mind to do their job properly. 

However, it’s important to acknowledge that there are some negatives that come with this type of job. It’s well known that those who work in retail are incredibly underappreciated. Working in this type of environment that involves working with the public and always maintaining friendly mannerisms can be exhausting. It can also be difficult if someone were to encounter customers who were rude or demanding. However, I will say that it is rare to deal solely with terrible people. There are usually some good customers that will help balance out the day. 

Another negative that can come with this type of work is irregular scheduling. A lot of different customer service industries, in particular, can have special hours outside of a regular work week, such as holidays or weekends. There can also be a variety in the hours of a shift that a service worker can be scheduled to do every week. While it could be seen as a flexible work schedule for some, for those who enjoy consistency in their hours, this type of scheduling can be annoying. 

Retail work has been underappreciated for way too long now. While there are definitely a lot of complaints I can make about working the job I have currently at the phone service company, I will say it has been the most character-building experience I’ve had in my life. Patience has been tested, coworkers have been bonded with, scheduling has been flexible enough to attend university and I have spoken to many kinds of people in the six months I’ve worked there. 

To anyone who works a retail job — I appreciate you. 

Contact the author at howllifestyle@wou.edu

Students protest in Salem

A photo of the Western students that attended the protest in Salem on Martin Luther King Jr. Day. | Photo courtesy of Jacob Prater

Jan. 28 2026 | Hannah Field | Editor-in-Chief

Monday, Jan. 19 — Martin Luther King Jr. Day — saw a turnout of hundreds at the Oregon State Capitol, where a collection of Western students joined protesting efforts.

The rally was held to show solidarity with the immigrant community as well as protest the US Immigration and Customs Enforcement and the Trump administration. Calling for immigration reform, protesters also heavily drew from Martin Luther King Jr.’s mission to establish equality and peaceful resistance. 

Event participants and organizers discussed the current political state of the US, saying that students and families are experiencing a lot of fear due to immigration crackdown efforts.

Salem police reported around 400 rally attendees. One incident involving the unlawful use of pepper spray had one man arrested, but names and further details have yet to be released.

One of about 20 counterprotesters, Thomas Allen, 36, was present at the rally in a similar fashion to his controversial appearance at Western Dec. 3, 2025, brandishing a microphone, camera and pro-Trump merchandise. At the end of Fall term, Allen appeared on campus while livestreaming on multiple platforms and was recorded using racial slurs and threatening students that they would be deported by ICE.

Western student Jacob Prater said, “I wanted to attend to help show that we have power in numbers and help spark more resistance statewide against ICE in Oregon. We vastly outnumber counterprotesters and are the majority.”

One intention of the rally is to build momentum behind an immigrants’ rights package. Families impacted by immigration enforcement would receive increased protections and financial support. 

The rally followed increased ICE presence, as well as increased tension, across the country after the shootings of Alex Pretti and Renee Good. Locally, Albany mother Maria Trinidad Loya Medina was kidnapped Jan. 10 by ICE in the Big 5 parking lot after heading in to shop, leaving behind her young son in the car. Her GoFundMe stated that federal agents shattered her driver’s side window to “get ahold of her.” She had no criminal record and was taken to the Northwest ICE Processing Center in Tacoma, Washington. According to sources closer to the family, she may be released next month.



Contact the author at howleditorinchief@wou.edu

The rebirth of bookstores

A photo of the inside of Browsers’ Bookstore. | Photo by Hannah Field

Jan. 21 2026 | Hannah Field | Editor-in-Chief

Recent bookstore statistics prove that popularity for local businesses in the US is climbing rather than subsiding five years after the coronavirus shutdown, with communities rallying and the landscape of bookstores adapting to meet modern demands.
The American Booksellers Association, or ABA, reported a membership increase of 18% and 323 new brick-and-mortar, pop-up and mobile stores opening across the United States in their 2024 annual report. They noted that 2024 had “the most successful Independent Bookstore Day to date.”
According to Harvard Business School, despite local bookstores struggling to remain afloat during pandemic regulations that limited business operations and corporations like Amazon dominating the industry, localism has become a social movement that has been steering indie bookstores back to the forefront. Communities have emerged to shop small and support local businesses in the wake of recent corporate boycotts against companies like Starbucks, Target and Amazon for their various methodologies, including anti-union sentiments alongside a lack of corporate accountability and diversity inclusion.
Abe Richmond, owner of Browsers’ Bookstore located in Albany, Oregon, said, “I was working here during the pandemic. It was obviously bizarre, and we closed for several months, but the customer base rallied behind us. So we would do sidewalk drop-offs, they would pay for it over PayPal or whatever, Instagram, and then we would package their books and put them on the porch.”
Richmond bought Browsers’ from the previous owner after graduating from Oregon State University, having been an employee of his, and has been at the forefront for more than three years. While Browsers’ Bookstore handled the precarious nature of being a small business during the pandemic, the customer base has also adapted to new ownership — and adapted well, with Richmond being recognized across town as the owner of Browsers’ and building a solid rapport with customers who seek out his services specifically.
When it comes to Amazon and Barnes & Noble, resale bookstores like Browsers’ suffer less than one might think. “I like them because people will spend $40 on a new hardcover in Salem and then read it, and then not know what to do with it, so then they bring it here. And I have a fairly new, good-shaped book.”
Customers who drop off books may receive in-store credit at Browsers’ to spend. Beyond that, Richmond also displays local authors and merchandise drawn by nearby artists. “It’s counterintuitive. Because who is this person, you know? But then, if you point it out, like, ‘Hey, they live in Albany or Corvallis,’ people are like, ‘Oh, I’ll read it almost just for that sake.’ Whereas if it was some other book that you’d never heard of, they’d probably pass over it.”
He also noted the enjoyable community aspect when authors host signing events at Browsers’, bringing a sense of life to local stores. Richmond also instrumented a film drop box through Light Rider Studios, meaning customers can drop off their film to get developed on their behalf and delivered.
Bookstores have been changing since the 1970s, with 43% of local bookstores closing between 1995 and 2000, reminiscent of the decline in physical bookstore sales through the Kindle push in the late 2000s and 2019, when Amazon had sold more than half of all books in the United States. Jeff Bezos, owner of Amazon, stated, “Amazon isn’t happening to the book business. The future is happening to the book business.”
Amazon was founded in 1994 as an online bookseller by Bezos. Since then, the ABA has labeled it an unchecked monopoly, claiming that it stifles competition and that it has an enormously negative impact on the bookselling market. Amazon was able to expedite growth, printing an effective blueprint to attract customers and obtain and keep wealth by failing to comply with tax regulations and offering duty-free purchases.
Amazon also regularly offers discounted books, undercutting businesses that have to sell at full price in order to stay afloat. Booksellers have been forced to drop employees in order to stay profitable — which could also be a part of why Richmond and Sydney-Anne Graves are the sole paid workers as owners of their respective businesses, Browsers’ Bookstore and Monarch Books.
Regardless, Richmond and Graves have found success. And, according to the Associated Press, others are too; more than 200 local bookstores were predicted to open across the country between 2023 and 2025.
Monarch Books only just started in April of 2024 out of Lebanon, Oregon, owned and founded by Sydney-Anne Graves, who was a senior in high school when she encountered at a coffee shop the landlord of the building in which Monarch Books resides. That conversation alone spurred Graves to tell her mom later that night: “Mom, I’m buying a bookstore.”
After touring the building — reportedly falling in love with it — and dedicating multiple weeks to deep-cleaning, Monarch Books came to life under Graves’ new ownership and keen eyes.
“We opened, and (that) first day, it was really busy,” said Graves. “And I was like, ‘Okay, this might work out.’ It was really busy. And then, ever since, I’ve been slowly getting more inventory in, decorating, getting it to my vibe. I really love a lot of colors and plants, and there’s still a lot of ideas I have for in here, but it’s come so far from where it originally was.”
Richmond expressed appreciation for the anti-corporate push in 2025, leading to more local shoppers steering clear of Amazon and other corporate sellers. In the current political and social state of the US, local businesses may be inclined to further build queer-safe communities and book selections as opposed to corporate booksellers — potentially building a reliable customer base seeking a supportive book hub and shared community.
Browsers’ Bookstore remains open consistently under Richmond’s new ownership and maintains a loyal clientele across nearby cities. A good chunk of customer interaction relies on online postings and website sales through Browsers’ Bookstore’s virtual pages.
“I sell a lot (from what) I post on Instagram, and then people will be like, ‘Hey, I’ll take it.’ And so they come in and pay for it,” said Richmond. “It’s weird, though, because say you wanted a book we don’t have. It shocks me every time how many people are like, ‘Hey, can you order it for me?” Instead of them hopping on Amazon, because we go through a new book distributor. But I think it’s because people want to support. I think people like having bookstores.”
“It’s just so awesome, and it’s really cool to see that so many people still support the book community,” said Graves. “I was really nervous about that. I know I read and I know some of my friends read, but I don’t know how many people actually still buy books or shop downtown — so I think that was the most nerve-wracking part about it. But it’s been really great.”
Another aspect of the resurgence of bookstores is the online platforms Instagram and TikTok, cultivating an online community of book lovers. Dubbed “bookstagram” and “booktok,” readers and writers participate in hashtags, giveaways and online sharing, creating trends and catapulting books onto bestseller lists through sheer word of mouth via the internet.
“I feel like I get new customers every single week,” said Graves. “There are so many people who still love reading and that’s (been) helped a lot with bookstagram and booktok, different things that have really kind of inspired people to get back into it, which is so cool.”
“Taylor Swift — I’m not sure what — did something with Shakespeare,” said Richmond. “I’ve had so many women, and girls, college and under, be like, ‘I need Shakespeare.’ … It’s the same, if a movie comes out of a book, people flood the place, like when ‘Dune’ came out. Yeah, I couldn’t keep ‘Dune’ to save my life.”
“I was like, ‘Why is my Shakespeare selling all of a sudden?’ Nobody cared about this before,” Graves joked.
Taylor Swift’s most recent album, “The Life of a Showgirl,” features imagery, lyrics and photography modeled after Shakespeare’s character Ophelia in “Hamlet,” no doubt causing the wave of Shakespeare-mania that Richmond and Graves both experienced. “Dune” amassed a box office of more than $400 million in 2021 and “Dune: Part Two” grossed $715 million in 2024, with the “Dune” franchise built off of six core books written in the 1960s through the 80s.
However, there is a catch to the media frenzy. Allison K. Hill, CEO of the American Booksellers Association, blames Amazon: “Amazon is now the water we swim in … There are multiple ways that an independent bookstore is forced to not only interact with Amazon, but support them — books made into shows streaming on Prime Video are printed with Amazon stickers on the cover.”
Regardless, books have long since had movie adaptations, and well before Amazon and other corporations took hold. Much like local bookstores, movie theaters are becoming increasingly popular — for the second time. Upcoming releases like “Wuthering Heights,” “Project Hail Mary” and “Sunrise on the Reaping” are all 2026 book-to-movie adaptations spanning classic literature, sci-fi and the famous Hunger Games franchise. Show adaptations are equally successful, with notable pop-culture stars of book-to-show adaptations being “The Summer I Turned Pretty,” “Heated Rivalry” — currently thriving on HBO Max — and “Bridgerton.”
With books inspiring much of modern media turnout, it’s unlikely that books and bookstores will succumb to the strains of aging. In a way, books are trendy again, as the statistics prove — Barnes & Noble opened almost 70 new locations in 2025 and has more on the way.
Hill said in a statement in the 2024 annual report, “The numbers only tell part of the story. This momentum occurred despite significant challenges: the usual ones like thin margins, rising costs, and Amazon’s chokehold on our industry, and urgent threats that shook the very foundation of our work as the right to read and access books faced sustained, coordinated attacks.”
The current presidential administration has made a dedicated effort to place bans on books that affect educators and librarians, limiting access to certain content, especially that which discusses gender, race and sexuality. While that’s less likely to impact independent booksellers, the pressure remains to conform as book access limits book readers and their interests. Additionally, independent bookstores can rely on author visits and community involvement; divisive political action can split a customer base or turn away potential author-bookstore collaborations. The ABA, when discussing concerns for people interested in opening a bookstore, cited “free expression challenges.”
Portland’s own Powell’s Books — the largest independent and used bookstore in the world, spanning one city block and containing over a million potential reads — participated in the ABA’s Banned Books Week event in 2024, discussing the right to read, spreading awareness about book bans and hosting panels.
ABA also conducts the yearly Independent Bookstore Day. In 2024, when the ABA reported the highest participation numbers to date for the event, ambassador Amanda Gorman stated, “Independent bookstores are vital hubs of creativity and community. They offer curated selections that foster discovery for readers, while providing vital support and a platform for diverse voices for writers and other creators. They are the true modern-day town square, the beating heart of our communities, and a place for meaningful interaction and human connection.”
The day involved 1,216 stores from across all 50 states.
“Our mission — to help independent bookstores survive and thrive — remained at the core of everything ABA did,” said Hill.
While the 2025 annual report from the ABA won’t arrive until mid-2026, the expectation is that the indie bookselling industry will only continue to grow in spite of the last decade’s challenges, with Graves adding, “I don’t think books will ever go out of style.”

Contact the author at howleditorinchief@wou.edu

Seeking fear-giveness


A photo of an artwork depicting a woman caressing her cheek in the mirror. | Photo from @alev.neto on Instagram

Jan 7. 2026 | Belen Ponce Leal | Lifestyle Editor

Special thanks to copy editor Kiera Roedel for being the inspiration to write this article. 

I have a habit of saying “sorry” a lot. Like, a lot. While apologizing is an important behavior that everyone has hopefully done throughout their lives when needed, I usually do it to the point where it isn’t. It isn’t something that I thought would be such a big problem. After all, I don’t want to be seen as someone who doesn’t take accountability for their actions. 

Yet, I can recognize that a lot of the time, I don’t need to say sorry as much as I do. I am an overapologizer. Overapologizing is the act of apologizing so much that it becomes more of a defense mechanism rather than an actual apology. It is not something that a person will wake up with one day and begin doing. It is usually a learned behavior. It is something that has been developed throughout someone’s life without realizing it. Another term for overapologizing is “the anxious sorry.” 

Definition — The anxious sorry is a type of safety behavior. A safety behavior, according to Psychology Today, is a type of “short-acting relief technique” that people use to calm their fears or anxiety. They can involve both avoidance and escapism responses, such as procrastination, reassurance-seeking or even stonewalling. Safety behaviors aren’t necessarily a problem for those who do them, but they can become an issue when they have become the only coping mechanism that someone’s used their entire life. Healthy coping mechanisms like learning from mistakes, problem-solving and learning to accept things are all good ways of coping with issues or dramatic changes. Yet, when the automatic response someone has when facing an issue is “sorry,” it can be a clue into a much deeper problem developing in the mind of the apologizer. 

What sorry means to an overapologizer — Overapologizers don’t usually say sorry all the time to be polite. It’s often because they fear something. Fear usually ties into all sorts of things, such as being scared of conflict, anxiety, low self-esteem and people-pleasing tendencies. The word “sorry” then becomes a replacement for feelings that a person may not have the capability of confronting or skills to cope with. Constantly apologizing can cause overapologizers a momentary feeling of relief from whatever bad feeling was giving them the need to apologize, whether it be fear of rejection or anxiety. It is that relaxing feeling that can make a person use the word as a strategy in maintaining relationships. 

Potential problems — While saying sorry a lot may not seem like such a big deal, it can become harmful. It is incredibly diminishing to the apologizer’s self worth. It reinforces the thought that they’re wrong, that they are “too much” and that the person is responsible for the emotions of others. Apologizing a lot can also be confusing for those who are around you. Saying sorry often can make the word lose its sincerity, and then the person who you are apologizing to doesn’t understand what it is that is actually needed from the apologizer. There is an irrational fear of upsetting others or being uncomfortable when others around them are upset. Despite knowing that the problem didn’t come from them, overapologizers have this compulsive need to try to diffuse the situation before being able to feel comfortable again. 

The signs — One overapologetic behavior would be apologizing for things that the person themselves didn’t do. Situations such as schedule conflicts, apologizing for someone else’s behavior, not carrying cash when it’s needed, etc. Oftentimes, it’s things that the person had no control over or prior knowledge of needing to do that they end up taking responsibility for. Another sign would be saying sorry instead of expressing a need. A good example of this that I personally have lived through would be saying sorry to a partner instead of telling them what it is that I want from them. There was a time that my spouse and their family wanted to go eat at a sushi restaurant. I was the only one who didn’t want to go, but I lied and said I wanted to because I didn’t want to be the reason they didn’t get the food they wanted. I tried to prevent a conflict between them and compromised my own wants to do so. 

Likely Causes — Some causes for saying sorry frequently could involve the background of the overapologizer. If they were surrounded by people who were caring and understanding one minute and furious the next, they often have to learn early on how to anticipate the needs of others by minor things such as expressions, tone, hand movement and body language. That could explain the need to want to “diffuse the bomb,” despite not being the cause of it. Trauma is another major factor in apologizing often. A lot of people who experience traumatic events will often blame themselves for it in an attempt to feel in control of the situation. Yet, it can often make the trauma worse and make them perform people-pleasing behavior to feel safe. For people who think less of themselves or have low self-image, feelings of self-resentment can cause them to say sorry for things that often don’t need it. Having low self esteem can also make a person much more likely to be in codependent relationships. Being in a codependent relationship means that the person’s value is tied to their ability to keep the other person in the relationship happy. Taking the blame for whatever conflicts may arise between the two can often be a way to keep the peace to satisfy the other. 

Like most problems that we as humans face, the first thing overapologizers need to do is be aware of the issue and try to combat it more. It’s important to become self-aware of how often they say sorry and what situations it tends to come up in more. Try to recognize the feelings that are being felt in that moment and replace the word “sorry” with healthier language. Something I did when coming into work late due to a car issue was apologize for not being on time, despite the fact that I provided a warning and had no control of the situation. Something else I could have said was “thank you for waiting.” Small changes like this can make a big impact on breaking the cycle. Therapy can also be a very good way to combat the action and try to work through what it is that the word “sorry” is replacing. It can be difficult to do, even uncomfortable. 

However, I want to remind anyone who reads this that it’s okay to not be perfect. It’s okay to exist and take up space. No one is inconvenient. 

Contact the author at howllifestyle@mail.wou.edu

Grounds for dismissal

A photo of coffee grounds, beans and in liquid form. | Photo from @harshasipani on Instagram

Nov. 19 2025 | Belen Ponce Leal | Lifestyle Editor

There is a legend involving the discovery of coffee and goats. Yes, there is. According to this legend, Kaldi was once a goat herder who noticed that after his goats ate the cherries of a specific tree in the ancient forests of the Ethiopian plateau, they became so hyper that they couldn’t sleep through the night. When Kaldi told the priest of the local monastery about the behavior, they decided to do a makeshift experiment where they turned the berries into a drink. After a few sips, they were saying the prayers with a boost of energy. The reason those cherries made everyone so jumpy was that they contained a lovely little drug most college students are utterly familiar with — caffeine. 

Most adults are no strangers to caffeine. On average, 4 out of 5 adults consume it daily, myself included. This drug can be found in a lot of different things naturally, but the most common way people consume it is through drinks. The most popular caffeinated beverages are coffee, tea and energy drinks. While most people know what it is and what it does, most aren’t aware of what is a normal side effect of caffeine and what isn’t. Most view it as a harmless drug, because, for the most part, it is, as long as it is used responsibly. So, let’s dig into what makes the bitter taste so powerful. 

The definition — According to WebMD, “caffeine is a natural chemical with stimulant effects.” It increases the activity of the brain and nervous system. Caffeine is closely associated with coffee, as it was isolated from the coffee bean by Ferdinand Runge in 1819. It is also a long-lasting drug, taking 5 to 30 minutes to kick in and staying in the body for up to 12 hours, depending on the person. 

Purpose — The main reason everyone consumes caffeine is to increase alertness, enhance athletic performance and improve focus. Some also use it for other purposes like ADHD, asthma, low blood pressure and depression, though WebMD does state that there isn’t a lot of good scientific evidence to support the latter four uses. 

Side effects — The effects of the drug can involve increased breathing, elevated heart rate and increased mental alertness as well as a boost in physical energy. It also has some side effects involving digestion and urination. Sometimes, people say that coffee can give them heartburn. A possible reason for that is that caffeine can increase the amount of acid in a person’s stomach. Some scientists theorize that because of the bitter taste that can come with the drug, it could lead to a buildup of acid-forming in the stomach. Caffeine is also a diuretic, which means that the body will want to urinate more when consumed. 

Concerning side effects — For the most part, caffeine is safe for the heart for those who don’t have any preexisting heart conditions. It is possible, though, to have had an inordinate amount. Signs that a person has had too much caffeine could be shakiness, agitation, trouble sleeping, a racing heart and dizziness. It’s also possible for headaches, chest pain and severe anxiety to happen. WebMD notes that a 32-ounce energy drink has a much higher ability to give a person abnormally high heart rhythms and blood pressure. 

Amount to have — If a person does not have any sort of underlying conditions, the maximum amount of caffeine someone can consume in a day is about 400 milligrams, which is the amount found in four cups of coffee. However, it is notable that energy drinks can contain a lot more caffeine. According to the Food and Drug Administration, energy drinks typically have 41 to 246 milligrams per can. My energy drink of choice is typically Red Bull. Lately, though, I have been drinking Monster since most people I know have them regularly. I haven’t really liked the taste of it, but I noticed that the drink caused me to feel off. My heart rate increased a lot, my hands were twitching and my chest would occasionally hurt. I found out that there is quite a difference between the two. A 16-ounce Red Bull, on average, contains 136 milligrams of caffeine while a 16-ounce Monster Energy drink has 160 milligrams. Granted, the difference is only 24 milligrams, but it was enough to affect me. 

Who shouldn’t have it — Anyone who has any preexisting health conditions or is under the age of 18 could suffer serious health conditions or even death from having too much caffeine. Pregnant women are able to drink it as long as they don’t go over 300 milligrams. Caffeine can pass into breast milk, so limitations while breastfeeding are recommended. 

Extreme cases — In 2023, Matthew Patrick, known more commonly as MatPat, made a video called “This Lemonade Could Kill You (Panera),” where he discussed a viral TikTok posted by user @sarachebaus. In her video, she discusses being unaware of how much caffeine is in a now-discontinued product served by Panera known as the “charged lemonade.” 

The 20-ounce drink had 260 milligrams of caffeine in it, while the large size had 390 milligrams, which is only 10 milligrams away from being the recommended limit of a person’s daily caffeine intake. She also noted that she drank 4 or 5 of them a day, which would have been the equivalent of 11 Red Bulls, according to MatPat. Both he and @sarachebaus criticized Panera for the lack of any disclaimers of how much caffeine these drinks contained. Despite these drinks having way more of this drug than a typical energy drink, they were not labeled as such. They were only called “charged lemonades” and had in tiny lettering underneath the sign the amount of caffeine in a 20-ounce and a 30-ounce. MatPat then spoke about how potentially dangerous these drinks could be to those with preexisting heart conditions. As it turned out, he was right. 

In September of 2022, a 21-year-old University of Pennsylvania student named Sarah Katz went into cardiac arrest shortly after having one of these drinks and passed away. According to USA Today, her family had sued Panera, explaining that she had a heart condition and would explicitly avoid any drinks that had caffeine in them. They accused Panera of being misleading in the marketing, as well as failure to provide labeling that better warned that these drinks were dangerous to those who had underlying health conditions. Another person, 46-year-old Dennis Brown, died from cardiac arrest in October of 2023 after drinking three charged lemonades. His family also sued Panera, explaining that he had high blood pressure and never consumed energy drinks. 

Caffeine is a drug. Like any drug, people can become dependent on it. Withdrawal symptoms typically include crankiness, headaches, sweating, anxiety, fatigue and in some cases, muscle pain. Withdrawal can begin within 12 to 14 hours from the last sip taken and can last up to a week. It’s possible to break the dependence by steadily reducing the amount of caffeine being consumed. This gives the body time to adjust to being able to function without depending so much on the drug. So, be mindful of how much is consumed. 

 

Contact the author at howllifestyle@mail.wou.edu

 

Push for in-person

A photo of a student study group in the Hamersly library. Pictured left to right: Kalyn Gambill (junior), Preet Dhaliwal (senior) and Richard Loos (junior). | Photo by Hannah Field

Nov. 19 2025 | Hannah Field | Editor-in-Chief

Starting Jan. 5, 2026, all staff members will be required to work on campus five days a week due to a request by Western president, Jesse Peters. The request excludes faculty, meaning professors, but includes all other full-time employees at Western, such as janitorial staff, advisers, counselors, administrators and others.

Any part-time staff member may review their hours with their supervisor, who will then, on a case-by-case basis, determine the best course of action for the staff member. No further information was disclosed regarding the new rule and the effects of the changes are yet to be seen until Winter term begins.

According to Western spokesperson Maureen Brakke, faculty are encouraged to be on campus and communicate with the community as much as possible. With that in mind, the university is aware of additional responsibilities connected to teaching, scholarship and service, leading to greater flexibility for faculty hours. Many professors on campus are long-distance, either via commute or purely teaching online. While the potential of that changing seems unlikely, Western in the new year will be pushing toward in-person classes more than ever before.

“This decision comes in light of WOU’s strong tradition of in-person classroom instruction, with many faculty and students expressing a preference for enhanced face-to-face learning experiences,” said Brakke.

With in-person classes as one of the main priorities of Western at this time, President Peters also requested that the Academic Affairs Division assess undergraduate courses and determine which should be offered as hybrid or fully online options. Considering previous statements from Western, it’s likely that fewer online courses will be available.

Those changes, however, have no announced timeline. The faculty will complete an audit of online and hybrid classes by the end of Winter term, which will then offer more information to the school about maintaining or altering those as online options.

With that information being gathered at the end of March, it’s unlikely that any major changes will take place in the Spring term of 2026 following the week-long break.

“Nothing will be changing immediately,” said Brakke. 

 

Contact the author at howleditorinchief@mail.wou.edu




Maas(bestos)ke Hall

Maaske Hall while under construction for asbestos abatement. | Photo by Hannah Field

Nov. 19 2025 | Hannah Field | Editor-in-Chief

Maaske Hall is facing renovations through the end of Fall term on the first floor. Construction began Monday, Nov. 17, and is expected to take roughly three weeks.
In an email sent out to campus, the school reported that a contractor would perform asbestos abatement, which is the process of identifying asbestos and removing, repairing or encapsulating it. Asbestos is a cancer-causing substance, affects the lungs through irritation and causes scarring to the lung tissue. Most often found in buildings or cars, asbestos is present in many buildings built before the 1980s, found in various places such as piping, insulation and roofing. It was a common building material before it was found to be harmful, because of its anti-corrosion and heat-resistant properties.
Due to the risks, the first floor was sealed off to the rest of the building as well as the outside. Students, staff and faculty are asked to not attempt entry into the first floor of Maaske Hall. An exterior elevator is present for use on the north side of the building to enter upstairs, with many offices in the building for faculty on the second and third floors.
Further renovations are reportedly coming in the following Winter and Spring terms, including new flooring, lighting and fresh paint, but no further information was released hinting at what kind of changes or upgrades are coming to the building other than the overall goal: to build a Forensic Education Center.
The center will be an interdisciplinary collaboration in the College of Liberal Arts and Sciences, led by the Division of Criminal Justice and the Department of Chemistry. “The space will provide hands-on learning in the field of forensics and provide opportunities for wider community and regional engagement,” said Rebecca Chiles, assistant vice president, in an informative email sent to campus.
Maaske Hall is tucked between the Werner University Center and the Math and Nursing Building. It harbors no classes, so students often pass right by it, and many were previously unaware of any inside damage or potential harm, up until the asbestos abatement began and a large danger-sealed gray hallway was sealed to the front doors. Ideally, it’ll attract students for more than their professors’ office hours with the planned Forensic Education Center, which is a first for Western and could spark a lot of positive change in the college community.

Contact the author at howleditorinchief@mail.wou.edu

Western’s lawsuit

A black-and-white photo of the 2023-2024 women’s basketball team playing a match at Western, posted Dec. 4, 2023. | Photo from @wou_wolves and @wouwbb on Instagram

Nov. 19 2025 | Hannah Field | Editor-in-Chief

In January of 2025, nine former basketball players from the women’s team at Western filed a $28.2 million lawsuit against the college, coaches Jessica Peatross and Demetrius “DJ” Marlow, athletic director Randi Lydum, Dean of Students Malissa Larson and President Jesse Peters, alleging abuse from coaches Peatross and Marlow that, once reported, led to retaliation via rescinded scholarships.

The 2023-24 women’s basketball season was cut short with six games left without detailed explanation from the university following a practice Feb. 12, 2024. Western conducted an internal investigation while Peatross and Marlow were put on paid administrative leave Feb. 19 until being reinstated two months later after no conduct violations were found.

Recent investigations from the Statesman Journal reported the internal investigation, handled by law firm Littler Mendelson P.C., had “misquoted players, misconstrued situations and misstated what happened during a contentious practice on Feb. 12, 2024, and in the days after it.”

The alleged event included one player, Hanne Hopkins, who bumped into Head Coach Peatross during a drill, which turned into Peatross accusing Hopkins of running into her intentionally and telling her to leave practice, and was captured on video saying “I’m your coach. Get out. Get out. Y’all don’t get a choice.”

The day after, Peatross called the Monmouth Police Department and said she was intentionally elbowed in the chest at the practice and she had left practice to go to the hospital, where she experienced pain on a scale of 1-10 at a 10, and that it felt even worse the next day.

The video taken on a team member’s phone shows Peatross “talking calmly” after the alleged incident, said the Statesman Journal.

Two days after that, Peatross filed a report with Campus Public Safety and said she was experiencing chest and head pain, shortness of breath and nausea. The police officer whom Peatross spoke to earlier tried to contact Peatross for a month following the incident, but heard nothing back, and was denied access to the video by the university according to the Statesman Journal. From there, the investigation was requested to be closed due to “lack of cooperation,” per the police officer.

Monmouth police officers were eventually able to review the video and saw no indication of forceful or intentional contact from the player to Peatross. Police also did not see evidence to support Peatross being injured or in pain.

The team soon met in a small conference room where, when asked, 10 players voted to not play the six games remaining in their season. According to the Statesman Journal, some of the players expressed feeling pressured by the coaches to leave the team, with Peatross allegedly giving an ultimatum to player Ana McClave: “You either quit or you come and you kiss my ass.”

Both coaches were placed on paid administrative leave Feb. 19, 2024.

Players also alleged intense physical activity during practices, noting physical illness, dehydration and vomiting. The lawsuit states that if they did not complete the exercises, the punishment was more laps, with McClave stating, “The running we had to do, it wasn’t for speed, quickness or strength, it was for harm and to see how they could break us.”

One player, Kailiana Ramos, reported losing 20 pounds, and McClave was forced to engage in practices without being cleared by a doctor after knee surgery. Player Jodi Noyes said that Peatross and Marlow claimed “nobody’s welcome back” on the team after they learned of private discussions about the coaches.

Additionally, the lawsuit alleges NCAA rule violations, such as forcing players to miss their classes, pray before games and sign sheets that indicate they “weren’t practicing too much,” with team bonding events on the calendar actually being excessive physical exercise practices.

Peatross allegedly suggested that Noyes quit taking her antidepressant medication in November of 2023. Noyes obliged, but told university staff, who said it would be reported to athletic director Randi Lydum. No changes followed, and it’s unclear if Lydum did or did not receive the information. Lydum and Dean of Students Malissa Larson met with four players individually and “promised immediate changes that never happened,” wrote the Statesman Journal.

The lawsuit states that Lydum told a player, “These coaches deceived us, and this is not what we wanted for the school.”

The coaches were reinstated in April of 2024. A small group of players met with WOU Board of Trustees Chair Betty Komp to explain the situation, but no action took place. Letters came in April 23 to players still eligible to play that said their scholarships were terminated.

Littler Mendelson, which is based in the U.S. and is the world’s largest firm specializing in labor and employment law, was paid $33,696 to conduct the investigation by Western. The firm claimed that Feb. 12, during the practice where Peatross alleged she was elbowed intentionally, that Hopkins, the player who made contact with Peatross, was warned to not perform the action by McClave. The investigation also claimed that the lawsuit inaccurately reported Hopkins’ response to Peatross following the event, which was captured on camera, despite citing the video filmed by a player. It also allegedly wrongfully stated which players were told to leave and who was allowed to stay at practice, and contained conflicting information regarding who remained.

The investigation implied that the three students —  Hopkins, McClave and Ramos — involved in the conflict failed to follow university conduct when they did not immediately oblige Peatross’ demand for them to leave. The report also did not clarify the intention in the contact between Peatross and the student.

In another incident, McClave claimed that Assistant Coach Marlow collided with her Jan. 4, 2024, reinjuring her left knee post-surgery. The Littler Mendelson report “casts doubt if McClave was injured in that collision,” according to the Statesman Journal. However, McClave documented being in pain and sought help from athletic trainer Sara Gordon.

The report itself implicated team members Ana McClave and sister Cali McClave of having a negative influence over the culture of the team and implied criticism of team members for addressing concerns with Lydum over Peatross and Marlow. The players were addressed as “problematic” in the investigation and it also stated that Lydum appeared to understand that.

Western denied the request to share the report with the Statesman Journal. Following an appeal that handed the report to the Statesman Journal, Western filed a lawsuit against journalist Bill Poehler, who was providing coverage on the ongoing lawsuit, requesting a court order to clarify what information the university is required to submit. Ultimately, Western was ordered to provide the documentation by a district attorney.

Western is seeking to dismiss the lawsuit from the nine basketball players. The lawsuit was moved to federal court in February of 2025; the Statesman Journal reported, “The sides are in a lengthy discovery process that has a deadline of June 5, 2026.”

For more information, “The Western Howl” has discussed the allegations in more detail in previous articles titled “From court to court,” “Western women’s basketball update” and, before the lawsuit when the Howl reported on a tip, “Women’s basketball faces turmoil.”

The articles are available on the Howl’s website and by online search.

 

Contact the author at howleditorinchief@mail.wou.edu

Football seniors

Malcolm Liufau intercepts a pass against UT Permian Basin. | Photo from @wou.fb on Instagram

Nov. 12 2025 | Isaac Garcia | Sports Editor

Logan South — Kicker from Eleanor Roosevelt High School in California and a transfer from Western New Mexico. This season, he’s made 18 PATs on 20 attempts and is two for three on field goal attempts with a long of 26 yards.
Tamirr Bullock — Linebacker from Turlock High School in California and a transfer from Modesto Junior College. Bullock recorded an interception against Western New Mexico earlier this season.
Isaiah Rickard — Wide receiver from Franklin High School. Rickard has appeared in 28 games for the Wolves and has recorded eight receptions for 60 yards and three touchdowns.
Kainoa Jones — Quarterback from Konawaena High School in Hawaii. In his career, Jones has scored 17 total touchdowns, six from passing and 11 from rushing, along with 1,450 all-purpose yards. His single-game career highs include 224 passing yards, 94 rushing yards, two passing touchdowns and three rushing touchdowns. Jones is also a captain for the team.
Jaylen Fite — Wide receiver from Evergreen High School in Washington. Fite has appeared in 25 games for the Wolves and has 31 catches for 339 yards in addition to six rushing attempts for 17 yards. His career high in receiving yards is 64.
Daron Ulrich Jr. — Defensive back and team captain from Union High School in Washington. Ulrich has appeared in 38 games for the Wolves, where he’s got two career interceptions and 149 total tackles.
Malcolm Liufau — Linebacker from Punahou High School in Hawaii. Liufau has intercepted two passes this season and has 12 sacks with 30.5 tackles for a loss. Liufau also has 10 career pass breakups, six forced fumbles and one recovery in addition to being a team captain. Liufau won Lone Star Defensive Player of the Week for his efforts in the 2025 homecoming game against UT Permian Basin where he had an interception, a sack, and a forced fumble that secured a victory for the Wolves.
James Duane — Linebacker from South Medford High School and forced a fumble versus Lincoln in 2021. He also has four career sacks along with 41 career tackles.
Xavier Owens — Defensive back from Skyview High School in Washington. Xavier has career highs of one forced fumble, two fumble recoveries and five pass deflections.
Tamaaulelei Ma’alona — Defensive back from O’Dea High School in Washington and a transfer from Puget Sound. Here at Western, he’s appeared in eight games, giving out 12 tackles and helping out with a tackle for a loss.
Jacob Pollock — Defensive back from Sherwood High School who has played in 20 games and given out 18 total tackles.
Armaad Hubbard — Running back from Wichita Heights High School and a transfer from Butler Community College. Hubbard has appeared in 27 games, rushing 49 times, averaging 249 yards and one touchdown.
Michael Gibson III — Quarterback from Canby High School, where he won All-League and All-State honors. Gibson was one of the top-rated quarterbacks in Oregon by Prep Redzone and had a 4.0 GPA. He’s appeared in seven total games for the Wolves and recorded a rushing touchdown at Western New Mexico last season.
Blake Wolters — Running back from Heppner High School. He has appeared in 18 games.
Aden Murphy — Linebacker from Tigard High School and has two career interceptions, along with six pass breakups and one forced fumble. Murphy is a 2025 team captain.
Dominic Hankins — Tight end from Mazama High School, where he was First Team All-Offense and won the Rogue Valley Championship for his weight class in wrestling. Hankins has played 17 total games for the team.
Emilio Castaneda — Offensive lineman from Hood River Valley High School. Has played in 41 total games for the Wolves and is a 2025 team captain.
Travis Fenton — Offensive lineman from Seaside High School in Seaside, Oregon.
Keyvaun Eady — Wide receiver from Southridge High School and a transfer from Portland State. For the Wolves, Eady has 85 catches, 1087 receiving yards and seven receiving touchdowns. Eady set a single-game career high last season with 100 receiving yards and is a 2025 team captain.
Kainoa Doctor — Wide receiver from Kapalama High School in Hawaii. Doctor had his first catch of his collegiate career earlier this season against Sul Ross State for 11 yards.
Joseph Northcutt — Defensive lineman and team captain from Henley High School. Northcutt has a total of 16.5 sacks and 25 tackles for a loss over the course of his career at Western. His single-game career high in sacks is 1.5 and in tackles is nine.
Jeriah Jackson — Defensive lineman from San Diego High School in California and a transfer from Grossmont College. Since joining the Wolves, he’s played in nine total games, recording one tackle for a loss, half of a sack and one pass breakup.
Massen Newton — Defensive lineman from Lakeridge High School. Newton has played ten games with the Wolves, making 23 total tackles, recording 3.5 tackles for loss and one pass breakup.
Andrew Simpson — Defensive back from Mountainside High School who has played in 22 games and has seven career interceptions, 21 pass deflections, a forced fumble and 72 total tackles. His career high for interceptions in a single game is two. Simpson has also returned 27 punts for a total of 207 yards.
Join the Wolves Nov. 15 for senior day festivities against Central Washington University. The Wolves are currently 8-2 and are at second place in the Lone Star Conference, putting them firmly in the mix for a playoff spot as they sit at seventh place in Super Region Four in the most recent NCAA rankings. For those unfamiliar with how the Division II football playoffs work, the entire field is split into four geographic regions with four conferences in each. The champions in each conference will automatically make it to the playoffs while the top four highest ranked non conference champions will always qualify. The winner of each eight team regional bracket will meet in the semifinals and eventually the National Championship for those who win.

Contact the author at howlsports@mail.wou.edu

Rugby at Western

The Wolves Women’s+ poses with the McMinnville Valley Panthers after a scrimmage. | Photo from @westernoregonwomxnsrugby
Jonah Campbell carries the ball against Oregon State with Jason Parks trailing behind. | Photo from @westernoregonmensrugby on Instagram

Oct 29 2025 | Isaac Garcia | Sports Editor

The fall season is underway for both the men’s and women’s+ rugby teams. After hosting a preseason non-conference tournament over Homecoming weekend, the Wolves women’s+ rugby team will prepare for their first regular season tournament Nov. 1 at the Turf Field on campus. The tournament will include Willamette University and the University of Puget Sound with the first match starting at 10 a.m. The women’s+ team won both of their games at the tournament Oct. 18, setting a positive tone for the fall season early on. Men’s rugby will be preparing for a match against Oregon Tech on Nov. 1st at 2 p.m. after winning against Salem Rugby, who filled in at the last minute after Gonzaga University had to forfeit. 

“They did wonderful,” coach Nic Smith, who is in her third season as the Wolves’ coach, said of the women’s+ team. “I’m very proud of them, very pleased with their performance. Are there things that we can fine-tune and get better? Absolutely. But overall, they did the best with what they had in terms of practice time.” 

Last season, the women’s+ team was able to qualify for nationals, and they’ll be looking to make it right back this year with a roster that returns a significant number of players as well as an influx of new talent. Among the returning players for the women’s+ team is Jada Miller, who impressed Coach Smith in the opening tournament. “I was really impressed with her leadership this past Saturday. Holding the team accountable and making sure that they did what they needed to do.” 

Mia Medina George, a sophomore back and new captain, received Backs MVP, and Leah Waller, a first-year forward, started her college career off strong, receiving Forwards MVP as well as Man of the Match. “Every player on my team has something to offer, and while these ones shine through this past Saturday, I have no doubt there will be moments where others shine through,” Smith said. For the men’s side, they bring Diah Kollaer Junior, Jack George Junior and Aidan Shamion, all solid returners that will be crucial to the team.  

In addition to high-quality play on the field, the Wolves put in high-quality work off the field in order to maintain such high performance. According to Coach Smith, returning players have been coming to practice early and staying late in order to help the new players work on techniques and develop their skillsets, and described the more experienced players as very welcoming and very inclusive. Leadership in this form is key to a program having long-term success, especially in a sport like rugby, where many players’ first time playing is in college due to high school programs not being as prevalent as they are in other sports. 

Along with hard work, inclusivity is a key trait for the club. For those interested in trying the sport, Smith encourages them to do so. “We don’t discriminate in any way. We are open, we are accepting, we are understanding. I tell my team, ‘Sometimes you’re not going to like each other, but we’re going to respect one another and we encourage healthy conversations to learn different perspectives and erase biases.’” Smith continued on by saying, “We encourage anyone that is interested to come out and try it. Rugby is a place for everybody regardless of your height, your size, your stature — there’s a place for you.” 

Donnahoo similarly said, “I have never felt more included or appreciated in any other sport.” Donnahoo talked about what led him to rugby, saying that he began in his junior year of high school after playing sports such as soccer and football. “I immediately fell in love with not only the game, but the community as well.” Donnahoo has aspirations of reaching professional status in the sport, and mentioned the pathways rugby has provided him. These included the opportunity for him to play in an open division tournament in Florida this Thanksgiving hosted by London International 7s, the largest program in the United Kingdom who will be hosting events in the United States. 

The Wolves women’s+ team is also very supportive of youth rugby programs in the area. They have a partnership with Oregon Rugby, the high school rugby organization in the state, and Girls Rugby Inc., a grassroots development program for grades two through eight. On Oct. 22, the Wolves welcomed the McMinnville Valley Panthers, a high school club, to Monmouth for a scrimmage in order to help the Panthers prepare for their upcoming championships, which was no doubt a great opportunity for them to hone their skills against older and more experienced players. 

“It’s opened up recruitment opportunities, which is good for the university.” Smith also said, “We kind of get to see the present and the future of rugby, and then we also try to have a good relationship with our alumni, and we appreciate those that came before us and built the foundation that we’re growing.” To Smith, promoting the future of rugby is important to the health of the sport and the continuance of its strong community. “There’s a big sense of community and the culture is just like no other. So being able to involve ourselves in different levels of that is beneficial not only for us, but for rugby in general.” Speaking of recruitment opportunities, Donnahoo is the recruitment officer for the men’s team and helps add to the team during the season and after. “This off-season we managed to not only get a good amount of freshmen with rugby experience but also a good amount of new players that are eager to learn the game.” 

Because rugby is a club sport, the team relies heavily on fundraising and the support of the local community. To show support for the teams, follow the women’s+ team on Instagram @westernoregonwomxnsrugby and click the link in their bio, which will lead to a page for donations. The Wolves will have merchandise sales and a series of fundraisers starting soon that anyone can stay updated on through the Instagram page as well. Donations go towards funding different team-related activities, such as a trip to nationals, among other things. For the men’s team,follow them on Instagram @westernoregonmensrugby. “I would say the best way to support the team would be to show up to our events that we hold and be active on our social media page, also coming to our games gets us super motivated. I would also say talk about rugby, talk about it to your friends and family, get it more popular,” Donnahoo said. After the upcoming tournament, the women’s+ team will round out their fall schedule with a Nov. 15 tournament at Willamette University and a Nov. 22 tournament at University of Puget Sound, while the men’s team will travel to the University of Idaho Nov. 8 for a game and then to Klamath Falls Nov. 15 for a match against Oregon Tech.

 

Contact the author at howlsports@mail.wou.edu

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

The madness is underway

April 2, 2025

Written by: Quincy Bentley | Sports Editor

The 2025 NCAA men’s basketball tournament is in full swing, pulling in views from fans across the nation with its signature blend of unexpected upsets and standout performances. As teams battle for the national championship, the tournament showcases an array of talent and grit, with powerhouse programs living up to expectations and underdog teams defying the odds. With the journey to the Final Four well underway, the 2025 edition of March Madness is proving to be one to remember.
This year’s tournament has featured multiple No. 1 seeds, including the Houston Cougars, Florida Gators, Duke Blue Devils and Auburn Tigers. Each of these teams have dominated throughout their seasons, positioning themselves as favorites for the national title. The Houston Cougars, known for their lockdown defense, have proved to be one of the most disciplined teams in college basketball. Their ability to shut down opponents and control the tempo of games have been key factors in their success this season.
The Florida Gators have shown their ability to adapt to any playstyle, driving them to a deep run in the tournament. Their dynamic offense, combined with an aggressive defensive game plan, has made them an extremely tough matchup for any opponent. The Duke Blue Devils, under the guidance of head coach Jon Scheyer, have crafted a powerhouse of players. Headlined by freshman phenom Cooper Flagg, Duke has been able to balance young talent and depth, making them a dangerous team in the East Region. Auburn, led by senior forward and Naismith Player of the Year candidate Johni Broome, has dominated the paint and used their versatile guard play to run through opponents on their route to the Sweet 16.
Several players have already captured the national spotlight with their standout performances. Cooper Flagg, an 18-year-old sensation from Duke, delivered a historic performance in the second round against Arizona State, recording 30 points, six rebounds, seven assists and three blocks. His skill set and composure under pressure have shown scouts and fans alike his status as a top prospect for the 2025 NBA draft. Another standout performer has been Purdue’s Braden Smith, who has been one of the most consistent guards in the nation. As the Big Ten Player of the Year, Smith has been the main contributor to Purdue’s offense, finishing the season as the conference leader in assists and second in steals.
As the tournament advances into the Sweet 16 and beyond, the anticipation is building for tough matchups that will determine the path to the national championship. One of the most anticipated matchups was between the Auburn Tigers and Michigan State Spartans, where the Tigers secured a 70-64 victory over the Spartans. Also, the matchup between the Purdue Boilermakers and the Houston Cougars lived up to the hype, as the Houston Cougars edged out the Purdue Boilermakers 62-60.
The 2025 NCAA Women’s Basketball Tournament has also showcased a combination of exceptional talent and thrilling games, leading to a Final Four featuring UCLA, South Carolina, Texas and UConn. UCLA, making its inaugural Final Four appearance, has been led by center Lauren Betts, whose dominance in the paint has been a game-changer. Texas returns to this stage for the first time since 2003, with standout performances from Madison Booker. The defending champions, South Carolina under Coach Dawn Staley, continue to dominate the college scene, marking their fifth consecutive Final Four. UConn, led by arguably the best player in NCAA women’s basketball at the moment, Paige Bueckers, aims to end a nine-year championship drought, with Bueckers delivering remarkable games, including a 31-point game against Southern Cal.
As the dust settles and the Final Four draws near, the excitement of the March Madness tournament continues to build. With established powerhouses fighting to sustain their dominance and underdog teams refusing to back down, this year’s tournament embodies the spirit of college basketball. Fans across the country will remain glued to their screens until they are able to witness who will come out on top and cut down the nets in Phoenix. 

Contact the author at howlsports@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

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

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