mental health – The Western Howl

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

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

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

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

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

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

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

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

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

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

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

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

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

Contact the author at howllifestyle@wou.edu

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Setting boundaries

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Learning how to set healthy boundaries is essential for maintaining mental health and strengthening respect within relationships. According to TherapistAid, “Personal boundaries are the limits and rules we set for ourselves within relationships.” They enable people to protect their emotional, physical and mental health, allowing one to show up as their best self, both in personal and professional lives. Many people may feel uncomfortable setting boundaries due to fear of rejection, a desire to please others or simply not knowing how to express personal needs. Unfortunately, not setting boundaries can lead to overwhelming feelings of burnout, resentment toward others and a loss of identity. Getting taken advantage of causes emotional exhaustion and unnecessary stress. With practice, establishing and maintaining boundaries can lead to healthier, more fulfilling relationships and a greater sense of self-respect. Setting boundaries isn’t about shutting others out; rather, it’s about creating a safe, respectful space where one can thrive. Boundaries do not end at personal and professional relationships, they can be applied to various other areas within our lives, even our online presences. We have to also understand that setting boundaries isn’t just about saying “no.” It’s about preserving one’s mental and emotional health, and nurturing a sense of self. Some may believe that setting boundaries can be hurtful to the other person, but not expressing one’s own needs, including the need for space, can be extremely damaging, even leading to possible feelings of resentment.

In order to set boundaries, it’s necessary to identify what needs to be protected. Sometimes the answer doesn’t immediately come to mind, but asking these questions can help to clear the way.

“What makes me feel uncomfortable, drained or disrespected?”
“Where do I feel my time, energy, or emotions are being taken for granted?”
“When do I feel I’ve been overcommitting or sacrificing my well-being?”

Once we understand what’s not going to be tolerated, it’s important to define the limits. This could be applied to personal relationships, work environments or even among social circles. After all of this has been recognized and acknowledged, the next step is to communicate these boundaries to others. Communication should be clear and kind, but also direct and assertive. Setting boundaries is not asking for permission, but informing another person of a change of needs. When expressing limits, one should be prepared for any resistance. Some may not be immediately accepting of boundaries. Stay calm, and reinforce the boundaries. Saying “no” is healthy and is part of a balanced life. Consistency is key when it comes to upholding boundaries. Conflict is uncomfortable and it can be tempting to bend the boundaries, but it undermines them in the long run.

Boundary violations are very likely to happen, so how one responds to any violations is extremely important. It’s crucial to have a direct conversation with the boundary violator in order to fix the issue. When another does not take boundaries seriously and continues to violate them, it might be time to reevaluate the relationship. Healthy relationships require mutual respect, and part of that respect includes honoring each other’s boundaries. Many people feel guilty or selfish when they enforce their limits, but in reality, boundaries are an essential form of self-care. Taking up space, saying no and prioritizing one’s needs without feeling guilty can lead to several health benefits. Among the benefits are increased emotional well-being, stronger relationships and improved self-esteem that all result in a larger control over one’s life.

Setting boundaries is an essential skill that allows one to live authentically and protect their well-being. It can be difficult at first, especially if one is not accustomed to asserting their needs, but with practice, it becomes easier. Understanding one’s limits, communicating clearly and consistently enforcing boundaries cultivate healthy relationships and create a life that honors one’s own needs, priorities and values. In order to protect one’s health, we need to reiterate to ourselves that boundaries are not walls — they are bridges to more fulfilling, respectful and balanced relationships, where everyone can flourish.

Contact the author at howllifestyle@wou.edu

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Dorm decorating

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Making one’s own space is extremely important in college. This chapter in life is full of excitement, new friends and new experiences. Although it’s easy to settle for bare walls, only sticking with the provided furniture, decorating one’s room has a significant impact on their mental well-being, self-expression and overall college experience. Here are a few reasons why decorating is important.

The dorm room is one of the few places where students can fully express themselves. Personal touches like family and friend photos, favorite posters or other mementos to remind one of where one comes from can help anyone feeling homesick. At the end of a busy day, a student’s dorm room becomes a sanctuary for relaxation and recharging their social battery. Soft bedding, throw pillows and lighting work to create that relaxing environment. For students looking to choose a style, here is a list of popular themes: minimalism, boho chic, 70s style and much more. Personal expression and decoration don’t have to fit into a single label.

When making new friends, one will end up hanging out in their rooms. A decorated room can be a great conversation starter, or for when new roommates move in. Having a well-decorated space can feel more welcoming to guests.

Stress is a normal part of the college experience, but that doesn’t mean it should follow one into their room. Creating a personal and colorful space is a powerful influence to one’s mental health. According to Mental Health America, “Happy, bright colors can increase your mental activity and leave you feeling rejuvenated and energized.” An aesthetically pleasing environment improves one’s mental health and can even make one feel more productive.

Even though a dorm room is small, there is plenty of space to make it one’s own. It’s a fun and creative way to express oneself. So, grab those fairy lights, fluffy blankets and meaningful decor — the room is waiting.

Tips to decorate on a budget:

Bring in the greenery

Plants have several benefits that directly affect its owners. Plants are therapeutic, improving one’s mental health, helping one to recover from illness faster and contributing to a good flow within a feng shui lifestyle. Some popular bedroom plants are lucky bamboo, succulents, snake plants and Pothos.

Thrift shop

Thrift shopping has great options to find affordable decoration items that fit one’s style. Lamps, vases, frames and baskets are among the most unique decor that won’t break the bank.

Think multifunctional

Furniture that serves more than one purpose is extremely helpful for any student. One should look for under-bed storage with drawers and ottomans.

Understand what’s allowed in the dorm

As one gets creative with decorating, it’s important to understand what is allowed — and, more importantly, not allowed — within the dorms. Candles, halogen lamps, vacuums and toaster ovens are among the most popular items that are prohibited in the dorms. Any student needing a refresher should look at the “FIRE and LIFE SAFETY” and “The Guide to Residential Living 24-25” on Western’s housing page. Some safe alternatives for the most popular prohibited item — candles — are diffuser sticks, essential oil diffusers and Scentsy warmers.

Use peel-and-stick items

Students have likely heard this a million times already, but Command strips are our best friends when one wants to hang up any art and hooks without causing damage to walls.

Contact the author at howllifestyle@wou.edu

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Feminism in sports

Written by: Molly Martinka | Freelancer

Content Warning: This article contains references to sexual assault

“No matter what life throws at you, or how unfair you think it is, never give up. Pick yourself up and go on.” — Megan Rapinoe, soccer player

Since the beginning of time, society has demonstrated the importance of hierarchy. Whether it be women against men, race against race or right against wrong, there has always been a society where divide is a normality. Though many can admit that the adversities that permeate society are harmful to mankind, people seldom take the initiative to make a change. These feelings of hesitancy commonly arise from the idea that one person is not capable of making a difference for a change that must occur by the masses. There are some female athletes, however, that have changed this narrative, and took it upon themselves to make a change in the capacity that they can.

Sports are of great importance in the individuality and collectivism that shapes our cultures, and the idea of an “athlete” manifests in various forms. Such a captivating force is the ideal platform for athletes to make changes in the fabric of society, whether it be miniscule alterations or mass diversion. Female athletes have faced discrimination for centuries, and continue to face adversity today. This, when combined with other social repressions, creates the urge for change to cultivate within some iconic athletes such as Simone Biles, Serena Williams and Megan Rapinoe. These three women highlight the importance of feminism in sports, and racial equality in the world.

Simone Biles is undoubtedly one of the most prominent figures in the Olympic and gymnastics community, but her success did not come without hardship. Biles has demonstrated perseverance, grit and strength that many women take deep inspiration from. Though millions recognize her for her skills and agility, there is far more praise to be given for her role in the women’s movement of female athletes. Not only did Biles express the importance of women’s mental health when she stepped back in the Tokyo Olympics, but she also brought justice to thousands of women by exposing the sexual abuse caused by Olympic doctor Larry Nassar. By demonstrating the fearlessness to speak out on a male perpetrator at such a high profile, Biles reminded society that no matter the cost, justice takes precedence over press. Though she was aware of the negative backlash she could potentially face, she took the step towards change and away from gender inequality.

Serena Williams also demonstrated feminism and called for change when she spoke out against unequal pay for black female athletes. Her statement, “I’m a black woman in a sport that wasn’t really meant for black people,” in an interview with The Hill emphasizes the social culture historically surrounding tennis. Williams knowingly entered a sport that was often for the highest profile white wealthy families, and became one of the icons of the sports for years to come.

Williams takes action in many ways, including opening secondary schools in Kenya, representing UNICEF as an ambassador and creating her own venture capital firm which invests in technology companies created and run by African American women. These actions help further the women’s movement in sports in parallel with the Black Lives Matter movement, serving as inspiration to millions.

Megan Rapinoe is a female soccer player, who took a stance to speak on the hardships of calling for change. She has spoken out fearlessly against systemic racism, homophobia in sports and abuse of women within the industry. She calls for a “paradigm shift,” and encourages other female athletes not to hesitate to speak out against injustices. One of her most prominent actions to further the women’s sports movement is her lawsuit against unequal women’s pay. Her call for change created a ripple effect amongst female soccer players, and the lawsuit ended in a $20 million settlement and a promise for equal pay in the future.

Though the women’s rights movement will never be complete, and there is still great room for change, one cannot overlook the strength and progress that has been made thus far. These female athletes helped craft a safer future for oppressed athletes all over the world. A call for change has been spoken, and these powerful icons answered that call. Though their work is not done, a newfound courage has been sparked in sports fans everywhere. Together, the fabric of society can change, and these female athletes demonstrated just that.

The women’s rights social movement will continue to grow and evolve, and sports will remain one of the most compelling platforms for political expression. With the power of these strong female athletes, evolution is inevitable. It takes one match to start a fire, and these women have done just that.

Contact the author at mmartinka23@mail.wou.edu

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Neuroscience

Written by: Sadie Latimer | News Editor

A new neuroscience minor is being offered for students at Western, with the college joining universities such as Portland State University and Linfield University which both have impressive neuroscience programs available.

A meeting of Western’s board of trustees was held Aug. 9, 2024, where the request for a neuroscience minor was discussed. According to the meeting docket, “The study of neuroscience provides students the opportunity to apply interdisciplinary knowledge in order to have a better understanding of the behavior of both human and non-human animals.”

The learning objectives are to, firstly, “understand the fundamental disciplinary content and concepts in neuroanatomy, neurophysiology and neuropsychology,” secondly, “Connect the structure and function of the nervous system to topics such as human behavior, non-human animal behavior, neuropharmacology, sensory and perception processes and neurological disorders” and, thirdly, “apply the appropriate experimental and analytical methods to current issues in neuroscience.”

The program would require students to take 25–28 credits in select biology and psychology courses. Depending on their major, students will be required to take two foundational courses in either biology or psychology. If students who are not biology or psychology majors choose to minor in neuroscience, they may have to take all four foundational courses since they are prerequisites for many required classes. Students will also choose eight credits worth of core electives and 9–12 credits of additional electives.

The neuroscience minor is hoped to be advantageous for Western and its students by appealing to more potential students who are interested in the program and by giving existing students more variety to their academic experience. There is a growing field of mental health professionals, and studying neuroscience could help students who plan to make a career in mental health.

For biology majors who will possibly go into healthcare, the minor will “provide these students the opportunity to combine their elective courses into a coherent curricular structure that will further their understanding of human health and behavioral issues and could make them more competitive when applying to post-baccalaureate programs,” according to the meeting docket.

Psychology majors will also have the option of amalgamating their electives into a well-organized minor that could “help further (students’) understanding of the biological basis of their primary field of study.”

The board of trustees’ decision was unanimous, and in summer 2024 the minor was added to Western’s catalog and Degree Tracks.

Contact the author at howlnews@wou.edu

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First-gen week

Written by: Sadie Latimer | News Editor

The week of Nov. 4 – Nov. 8 was dedicated to Western’s first-generation students. Almost 50% of Western’s student population are first-generation college students. Each day of the week had events that were themed around different aspects of being a first-generation student.

Monday’s theme was financial literacy and basic needs. There were events that taught students how to budget for groceries and meal prep and a financial literacy workshop hosted by Unitus Credit Union.

Tuesday was designated for mental health awareness. Students learned about mindfulness and self-care, wrote gratitude letters and unwound with arts and crafts.

Wednesday’s theme was about finding a support system by meeting new people and making connections. The first event was a meet and greet with first-generation Western employees, with yoga and meditation being offered shortly after. An escape room for first-generation students was put together in the Willamette Room of Werner University Center. That evening,there was a presentation about navigating college life.

Thursday was centered around career readiness, with events that helped students be prepared for their future careers. Students could get free professional headshots taken. They could also prepare for the Fall Extravaganza, happening Nov. 13, by learning how to network, build a resume and succeed in an interview. Thursday’s theme also had the “Career Readiness Inventory” event and a panel of first-generation alumni.

Friday was the time for people to learn about and celebrate National First-Generation Day. The day started with the Experiential Learning Workshop with Mohammed Soriano-Bital. After the workshop concluded, a panel was held highlighting first-generation Western employees. The last event of the week was a lunch that was catered by Mi Casita Market.

Along with organizing a first-generation week and celebrating National First-Generation Day, Western has also joined the Alpha Alpha Alpha, or Tri-Alpha, Honor Society. Tri-Alpha is a non-profit organization dedicated to supporting and celebrating first-generation students who are pursuing higher education. Moravian University in Pennsylvania founded Tri-Alpha in March of 2018. Over 150 universities in the U.S. have since made a Tri-Alpha chapter, but Western is the first public college in Oregon to join the organization.

Contact the author at howlnews@mail.wou.edu

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The male loneliness epidemic

Written by: Cami Ansley | Copy Editor

Content warning: this article contains mentions of suicide

On May 3, United States Surgeon General Dr. Vivek Murthy warned the public about “our epidemic of loneliness and isolation.” Within the past year, a focus has shifted to the loneliness faced by men, coining the argument that a “male loneliness epidemic” has arisen. Despite what the name may suggest, the “loneliness” attributed to this epidemic is not solely limited to romantic relationships.

For one, research conducted in 2021 found that 15% of men claim that they have no close friends, a staggering 12% increase since 1990. A study published by Equimundo in 2023 found that a majority of men, ranging from older Millennials to Generation Z, agree with the statement, “No one really knows me well,” with Generation Z having the highest percentage of agreement among all respondents. In this same publication, a majority of men stated that they only have one or two close friends in their area that they feel they can confide in outside of their family.

In the realm of romantic relationships, men are more likely to be single and have less sex than women. A 2022 Pew Research Center survey found that six in ten men under the age of 30 are single, nearly double the rate of women at the time. The Equimundo study found that roughly one in five men are either not looking for a relationship or are unable to find sexual partners.

These statistics about loneliness have been connected to poor mental and physical health. Specifically, greater risk of premature death, cardiovascular illness, anxiety, dementia, depression and stroke have all been associated with loneliness. 40% of the men surveyed in the Equimundo study had met the screening standards for depressive symptoms, while 44% had experienced suicidal ideation within the last two weeks.

In addition, men are nearly four times more likely than women to commit suicide, accounting for nearly 80% of all suicides despite them making up only 50% of the population. In fact, the U.S. male suicide rate reached its peak of 14.3 per 100,000 men in 2022.

In light of the emergence and popularization of the male loneliness epidemic, there has been discourse regarding its legitimacy, specifically in regards to the exclusive focus on men when it comes to discussing the general loneliness epidemic. Disparities in loneliness have been found to age, race, financial status, sexuality and disability, but, according to some critics, not for gender. The measurement of loneliness as well as the interpretation of select studies and statistics has also been cited as reasons for skepticism.

Regardless of its specificity to the male population or not, Dr. Vivek Murthy’s publication about the epidemic of loneliness has been acknowledged as a cause for concern.

Contact the author at howlcopyeditor@wou.edu

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Setting boundaries

Dorm decorating

Feminism in sports

“No matter what life throws at you, or how unfair you think it is, never give up. Pick yourself up and go on.” — Megan Rapinoe, soccer player

Neuroscience

First-gen week

The male loneliness epidemic

Tools

Resources