Mount Hood

Caught between awake and a soft place

April 8, 2026 | Belen Ponce Leal | Lifestyle Editor

Going to sleep sounds both like a blessing and a curse when the clock is roughly pointing past 1 a.m. On one hand, lying down in bed with a soft, cozy blanket and a pillow with the cold side sounds so enticing. Deep down, though, it’s known that the amount of sleep about to be had is going to be insufficient, getting out of bed is going to be harder and caffeinated drinks will be bought in the morning. 

According to the Harvard Medical School’s Division of Sleep Medicine, only 11% of college students in America report sleeping sufficiently, while 40% of students only feel well rested two days of the week. As a student at Western since 2025, I have noticed a lot of students saying how tired they are regularly, a significant amount more than when I was in high school. I have experienced being sleep deprived for an extended period of time when first balancing two jobs and being a full-time student. I have recovered from that time, but I wanted to explore the effects sleep deprivation has on a university student in particular. 

The relationship between sleep and health has always been well-known, but I don’t think it’s been properly explained. According to Mark Wu, a neurologist and sleep expert, “Sleep is a period during which the brain is engaged in a number of activities necessary to life, which are closely linked to quality of life.” 

A healthy amount of sleep is needed for a lot of different body functions. One of them is brain plasticity, or the brain’s ability to adapt to any stimuli. The more tired a person is, the harder it is for them to process what they have learned during the day, as well as their ability to concentrate on what it is they are studying. 

According to UChicago Medicine, sleep is believed to be the time during which the body recovers from the fatigue and strains it takes throughout the day. It allows the body to grow and rejuvenate. Rest also allows the body to heal itself when dealing with a sickness or an injury. There is evidence that sleep allows the brain to clear up cellular and protein debris that can build up over time. Lack of sleep can increase the risk of disease while also lowering the immune system’s ability to fight back against it. 

Yet, something that is more concerning is how lack of sleep affects a person’s memory. While it’s still unclear as to how exactly sleep contributes to memory consolidation, there have been a lot of studies that show that when a person doesn’t have a sufficient amount of sleep, the brain has trouble recalling information that a person may have encountered recently, both factual and procedural. Factual memories are facts, like what a person had for dinner last night or what the capital of Nebraska is. Procedural memories are the mind’s ability to remind the body how to do physical activities. Think of typing on a laptop or playing an instrument. 

Sources like Harvard Medical School have reported that the most crucial period of sleep for memory retention is the night following a new lesson. If this isn’t done, like if a person were to pull an all-nighter, it is almost certain that they will not be able to recall what they learned that day, even if the student sleeps more in the following days. 

There are two main processes that regulate our sleep patterns: circadian rhythms and sleep drives. Circadian rhythms are the brain’s biological clock. There is a reason we sleep at night, and it’s because our rhythms respond to a lack of light. It ramps up production of the hormone melatonin, which makes us sleepy, in order to help us fall asleep. Meanwhile, sleep drive is the brain’s sleep stomach. We as humans also crave sleep in a similar sense as we crave food. However, sleepiness is quite different from hunger. The body can’t force someone to eat when their stomach’s growling. When exhausted, though, the body can shut down no matter where anyone is. This is particularly dangerous if someone is doing physical tasks such as driving, cooking or anything that involves heavy machinery. If someone is particularly tired, the body can microsleep for one or two seconds while the eyes are open. 

Our lack of sleep may not be entirely our fault, though. According to the American Brain Foundation, it’s estimated that roughly 50 million Americans suffer from a sleep disorder of some kind. Examples of disorders could be insomnia, sleep apnea, narcolepsy or a type of parasomnia like sleepwalking or night terrors. Treatment of these disorders often involves changes to lifestyle, and various therapies are often recommended depending on which disorder a person has. 

While some medications could help induce sleep, many people have reported feeling almost “hungover” when waking up, despite the amount of sleep they got. I personally used to take melatonin gummies to help me go to sleep and while I was able to fall asleep, there were times I wouldn’t stay asleep. When I did, I woke up usually not feeling rested or “charged.” So, unless prescribed by a doctor, avoid taking high doses of melatonin gummies. 

Here are some lifestyle tips that could help anyone get better, more consistent and restful sleep. 

Sleep schedule — The top recommendation I found from Mayo Clinic and the Center for Disease Control is to go to bed and wake up around the same time every day. Having a consistent sleep schedule reinforces the circadian rhythm, which will naturally make someone tired roughly around the same time. A healthy adult should get roughly 7 to 8 hours of sleep in order to be fully rested. 

No electronics — It is recommended to turn off any electronic devices roughly 30 minutes before actually going to bed. Electronics like phones, laptops and tablets emit a short-wavelength light known commonly as blue light. Blue light has been found to disrupt the production of melatonin, which then causes a person to not feel tired. I recommend getting off the game at least two hours before bed. 

Peaceful environment — Keep the room quiet. Try to avoid looking at any bright lights in the evening, as it might trick the brain into thinking it’s daytime, and try to turn off melatonin production. Instead of using a phone for noise, consider turning on a fan in the background. 

A quarter or even a third of our lives is dedicated to sleep. Therefore, it’s important to ensure that we give ourselves the best sleep possible to do all the things we want to do while we’re awake. 

 

Contact the author at howllifestyle@wou.edu

Love and war

Graphic by Addison Watts

Feb. 11, 2026 | Belen Ponce-Leal | Lifestyle Editor

Writing is a skill that many reading this have been lucky enough to have been taught early on in our childhoods. It is one of the strongest tools we as people have at our disposal. Many people were made famous throughout history for their talent in creating compelling works. Individuals like Suzanne Collins and Rick Riordan were able to make book series that became so popular and loved that they were adapted for the screen. There’s also Martin Luther King Jr., who became famous for his “I Have a Dream” speech. Even memoir works, such as Jennette McCurdy’s “I’m Glad My Mom Died,” have caused so many to discuss and buy copies. I thought it would be interesting to not only see what different types of writing there are, but also what kinds of benefits could come from them. 

Creative writing — This is a type of writing that breaks the rules and expectations of academic papers or articles about caffeine. It’s one of the most expressive forms of writing that anyone can use. It is what has formed stories that have captivated readers for decades. However, it does involve a lot of trial and error. Being good at creative writing means that when others read the work by the author, the ideas that the author intended can be interpreted by the readers. This, like most forms of writing, forces the writer to come up with and form an idea into words. It leads to growth for the writer by helping them make better judgment calls and putting things into perspective. Creative writing also makes the writer more aware of their own ideas and the emotions associated with them. Creative writing can also be a way of self-care in that it allows the writer to become more expressive. By becoming conscious of our ideas, writing them out allows for a sort of release that some of us might find freeing. It can become an outlet for emotions that someone doesn’t realize they carry until they write it out, whether it be through a character in a story or the symbolism of an object. Writing creatively can also improve one’s attention span, as it involves multitasking. When creating a story, we not only write. We craft a concept, write it out, read it and edit it. This forces the writer’s attention to be only on what they are creating. 

Note-taking — Taking notes is something that all college students are encouraged to do and can often be required by some teachers. For some, this can be a boring chore. However, there are benefits to writing things down. When taking notes, the mind is focused on the content being said or read. It forces the person to engage with the material, and writing it down encourages retention. It has been proven by multiple studies that the more we write down to repeat an idea, the more likely it is that a person will be able to remember that information. It can also help someone become better at organizing information, whether through highlighting the most important ideas of the readings or being able to identify the supporting points around the main topic. This also helps someone be able to condense a large amount of information into something smaller and easier to remember, which is helpful for when we have to fit a lot of information into a notecard for a test. Well, that, and writing incredibly small. 

Journaling — Journaling is a form of writing in which someone can basically write anything they want. They can write goals they have, thoughts they think, track events that happen throughout the day and a lot more. Benefits to journaling involve a lot of personal growth, especially about events that happen in someone’s life. Writing out what happened can help one process the event as well as figure out how they feel about it. It not only improves writing and communication skills, but it also provides a sort of release of built-up emotions, just like creative writing does. It can also increase self-awareness of someone’s actions. Writing about setbacks experienced in life could help someone figure out how not to repeat what they went through. Similar to note-taking, journaling helps boost the memory of what happened in the mind. Repetition often helps us recall memories about various things, whether it be the party we went to where we met our partner or remembering that time Travis got his head stuck in the gutter. 

Reporting — Reporting is described as giving information that one has seen or observed in a formal written form. A lot of businesses have a reporting system to inform employees and other people in the organization. Reports can vary from reporting sales to explaining events that occurred throughout the day. It’s a form of writing that teaches those who use it to organize events clearly and to use simple language to describe events. This type of writing can enhance credibility between customers and the company, strengthen relationships and improve operations. Writing good reports also means that those writing them need to be good at observing things and remembering them. Therefore, it makes employees more accountable for observing what goes around them and including them in the report. Clarifying purposes can also be a benefit for those who write reports. After all, reporting is done specifically to inform others about something. 

Writing has been the outlet that I use to express myself. I primarily do creative writing, but will also occasionally journal in order to collect the thoughts wandering through my brain. The characters that come from the drafts I write have a piece of me in them. That alone is the greatest benefit that I personally get from writing. Whatever benefit that someone else gets from writing, I hope that it’s as important to them as it is to me. 

 

Contact the author at howllifestyle@wou.edu

Not a fraud

Graphic by Addison Watts

Feb. 25, 2026 | Belen Ponce Leal | Lifestyle Editor

Since attending Western, I have been experiencing a lot of feelings. Stress has admittedly been the primary one. Yet, it isn’t the feeling I want to discuss at this moment. 

A lot of my family members and friends often speak about what I do at university. They talk about how impressive it is that I’ve gotten this far in life. I’m married, independent from my parents and have been managing to live my life without starving. The compliments are always really hard to listen to, though not because they aren’t genuine. It’s because I feel really undeserving of them. 

There are so many things I feel like I’m doing wrong in life, and I feel like they think I’m someone else. Sometimes, it is like I am playing a part instead of being who I am. 

Imposter phenomenon, known more popularly as imposter syndrome, is a condition that can cause the person identifying with it to feel like a fraud. According to Stanford University, it was originally documented by psychologists Pauline Rode Clance and Suzanne Imes in 1978. It was described by them as “the internal experience of doubting your abilities.” They credit external reasons for their success in life instead of their own abilities and work. 

There is a cycle of sorts that happens to those who have imposter syndrome. It usually starts when they are given a task or assignment. It could be anything from writing an essay to organizing a messy closet. The thought of the task causes feelings of anxiety, which could then lead to being overly prepared for the task or procrastinating on it. Once it’s been done, there is a brief moment where the person will feel achievement and like they did a good job. However, it then turns into a spiral of all sorts of negative ideas as to why they were successful. They could think it was luck, that the professor felt bad for them, they fooled those around them into believing they were capable of doing this, etc. 

The impact of this condition is great. Individuals, especially students, who struggle with imposter syndrome can have trouble succeeding in life. Burnout is highly likely to happen more often for people who struggle with this. There’s also a fear of bringing attention to oneself, as the thought of being wrong while already believing that someone doesn’t belong is a mortifying experience. Students could be less likely to speak up in class or avoid attending events that could benefit them. 

Those who are most susceptible to imposter syndrome are people who struggle with perfectionism or self-efficacy, particularly if they are in competitive environments. It also makes those who come from stricter backgrounds, where the fear of being judged or failing in life was ingrained in them from a young age, are also quite susceptible to experience it. 

While men experience this condition, it is very likely that women will experience it much more in their lives, especially very accomplished women. Despite the progress being made in many different careers to achieve equality, no matter what gender a person is, we still live in a society that is primarily dominated by men and where women tend to struggle to be taken seriously. 

According to Dr. Suzanne Feigofsky, there are a few different subtypes of imposter syndrome that can be explained depending on the person and their personality. 

The first type is the “perfectionist.” They believe that they have to do everything correctly and anything less than perfect is considered to be a failure in their eyes. They beat themselves up, hyperfocusing on what they could have done better instead of seeing the good things they managed to do. 

The second type is what Feigofsky refers to is the “natural genius.” These individuals measure their worth and performance based on how quickly or easily they can accomplish their goals in an activity. They think that working hard is shameful, that it should be done right the first time and if they fail to understand the subject, they are stupid. 

Then, there are “superhumans.” They see success as being able to juggle many different things at once and being able to thrive in all of them. As someone who has to manage a lot of different things at once, it is a miracle to be successful in all of the things I’m supposed to be doing at once. If they struggle or fall behind in one little thing, they view it as a total failure. 

“Experts” are those who suffer with imposter syndrome that view their competence based on their knowledge or ability in the task. The less they know about something they are supposed to do, the more anxious they get, so they try to overcompensate in the subject by absorbing as much information as possible. 

Lastly, there’s the “soloist.” They view themselves as being the only ones who can do their task. Asking for help and admitting that they don’t understand something is basically their worst nightmare. They want to be able to do it alone, viewing a necessity of help as failure. 

Singer Billie Eilish spoke about her struggles with imposter syndrome when she was in an interview with Vanity Fair. She describes a time when she did a radio show performance: “I felt like I was pretending to be Billie Eilish … I completely wasn’t looking at myself as myself … Happened multiple times at like award shows and whatever. I just felt like a parody of myself.” 

Living with this condition can be really difficult. It’s important to keep in mind, though, that there are ways to manage and make it a bit easier to navigate. The first thing someone suffering from this condition should do is acknowledge their feelings — don’t write them off just because it looks like everyone else is ahead and it’s time to catch up. Then, focus on what has been accomplished instead of comparing what has been done to others. It is also important to recognize physical and emotional fatigue. Realize that all this effort that has been poured into whatever it is being done requires a lot of work. Not luck or pity, it is work. Therefore, if an individual is in the room, it is likely that they deserve to be there of their own accord. 

 

Contact the author at howllifestyle@wou.edu 

 

Living in the shadows

A photo of a child standing alone while a crowd of soldiers stare at them. | Photo from @35awards on Instagram

Jan. 21 2026 | Belen Ponce Leal | Lifestyle Editor

The topic of mental health has been a controversial topic for some. Despite the progress that has been made with the depiction of it in movies and shows, there are many who have negative thoughts about those who have mental illnesses. There are a lot of negative stereotypes or beliefs about these disorders in the public eye. Whether it be certain cultures’ view on it or the spread of inaccurate information about various mental conditions, our health in the mind has always had a stigma surrounding it. 

Stigma is defined by Oxford Languages as “a mark of disgrace associated with a particular circumstance, quality, or person.” Stigma originates from a lack of understanding or fear of a subject. In the case of mental health, a lot of people do not understand it, leading to many misconceptions being spread about it. According to the American Psychiatric Association, more than half of people with a mental illness are not receiving help for their disorder. People actively avoid seeking treatment for their mental health due to stigma surrounding the subject that could make people around them treat them differently. Stigma, prejudice and discrimination against those with mental health issues could be subtle or obvious. An example would be having a get-together with friends, but excluding one of the friends who has told them that they suffer from a mental illness; another would be using derogatory labels on them, such as “psycho” or saying that they’re “crazy.”

There are three types of stigma that should be understood. First is public stigma — these are the negative attitudes that the public has about mental health, which leads to discriminatory thoughts for individuals who have them. Second, self-stigma is the destructive thoughts that someone who has a mental condition will have. This can lead to shame or suppression of their problems, which is self-destructive in both ways and will not aid the person in their situation. Finally, there is structural stigma, which is a systemic type of bias that involves policies in the government or other organizations that either intentionally or unintentionally place limits on people with mental illness on what they can and cannot do. An example of this would be unequal insurance coverage. Some insurance companies are more likely to cover physical injuries than treatments for mental health, like therapy or prescription medication. 

Recently, I was beginning to wonder why mental health is seen so terribly in the first place. I knew why, from a Hispanic background, as in many Latin American cultures, it is viewed as a sign of weakness. Many people who are part of this culture take pride in their ability to manage themselves and work for everything they have. So when someone admits to having an issue, they can be shamed for being unable to take care of themselves. In other cultures, it is viewed similarly. 

In Asian societies, mental illness is viewed as a sign of personal weakness or failure of maintaining self control. Saving face is significant in this culture, as honor is an incredibly valuable social aspect to have. Being associated with a mental illness in this culture could be seen as bringing shame to the family name. 

In Arab cultures, mental illnesses are viewed as a form of divine punishment. They are attributed to the person who suffers from the condition doing something to displease the higher power, which will not only bring them potential accusations of wrongdoing, but also stigmatization from their community. Those who struggle with this may also seek out religious or spiritual interventions to treat their illnesses. While it could work for some, it will not work for everyone. 

In African cultures, they ascribe spiritual or supernatural causes, such as possession by evil spirits, as the cause for mental conditions. There is also a historical context when considering that many African Americans were denied freedom on the basis of false mental illness diagnoses.

According to Mental Health America, a physician named Samuel Cartwright created racist and false mental diagnoses. The purpose of this was to create a reason not to let enslaved people be free, as they were seen as unable to take care of themselves. “Even in the early 1900s, leading psychiatrists thought Black and African American people to be ‘psychologically unfit’ for freedom.” Their trauma from being enslaved was used against them to keep them oppressed. 

Poor depictions of those who have mental illnesses have also spread harmful messages that people who suffer from various disorders are likely to have random bursts of violence or to be labeled as crazy. In reality, someone who has a condition is more likely to be victimized instead of being the cause of other people’s suffering. Mental illness has become overgeneralized, with many media portrayals showing the same kinds of things. A lot of the time, it is depicted as being an incurable condition that no one can recover from. Yet, according to the Centennial Mental Health Center, “as many as 80 percent of people suffering from mental illnesses can effectively return to normal, productive lives if they receive proper treatment.” 

On a more personal note, my family had never acknowledged mental health. It was never spoken about, never discussed. It was a completely foreign concept in my very old-school, very Hispanic household. So, when I began having issues with my psychological well-being, I was told that it was all in my head and that I needed to stop feeling sad. I wish it were that easy. Naturally, I was starting to act out as a preteen and my mother decided to send me to counseling. She wanted to know why I was such an angry kid. Eventually, I was diagnosed with depression. I then became the topic of my aunt’s gossip. 

A lot of the time, the stigma itself is worse than the actual illness. I certainly feel that way. Those who suffer from mental health issues only want to be seen as a person, not a nutcase or a weak individual. Struggling with the condition itself is difficult and the stigma only makes people feel more isolated. So, when meeting or becoming friends with someone who has a condition — don’t be quick to judge.

 

Contact the author at howllifestyle@mail.wou.edu

Work for fun

A sketched comic of a woman complimenting a girl’s sweater. | Photo from @juliehang.art on Instagram

Jan. 14 2026 | Belen Ponce Leal | Lifestyle Editor

According to the Oxford dictionary, a hobby is an activity that is done by a person for the sole purpose of enjoyment or relaxation. Hobbies can range from hiking in the mountains to playing video games at home. I personally don’t have a lot of hobbies. The main hobby I have, writing, has become something I do for school and work. While I still love it with a passion, I have been wanting to take up a new one that doesn’t involve me trying to spell things correctly. 

I haven’t had the opportunity to really explore activities to do in my free time. Yet during 

break, when I had all the time in the world, I came to the realization that I had no idea how to get a new hobby.  I’ve usually just stuck to the ones I had growing up. I can only imagine that a lot of other students feel the same way. Therefore, I have created some tips on how to discover a hobby. 

Something simple that anyone can do is create a list of things they like. The list doesn’t have to be concrete. It could range from things done as a child that were fun, like playing tag or building things with LEGOs. Some things to consider would be topics that are engaging and that aren’t tiresome for oneself. 

There’s also scheduling that should be considered when taking up a new hobby. As someone with a busy schedule, I would want a hobby that is easy to do anywhere and can be done wherever I go. For someone who would prefer to do something with their hands, crafting and sculpting would be good ideas. 

Something that discourages a lot of people from starting new hobbies is the lack of perfection at first. Obviously, no one is going to be good at something from the start, and if they are, they are not human. 

Stuart Brown once said, “Life without play is a grinding, mechanical existence organized around doing the things necessary for survival. Play is the vital essence of life. It is what makes life lively.” I’ve thought about trying to start crocheting because the thought of creating my own things sounds awesome. However, I’ve been hesitant to do so because I know for a fact that the first thing I make will look horrifying. Still, that shouldn’t dissuade me or anyone else searching for something new to do in their spare time. 

 

Contact the author at howllifestyle@mail.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

Gaming on the mind

A photo of a gaming setup with the game “Stardew Valley” on the screen. | Photo from @mysleepylifestyle on Instagram

Nov 5. 2025 | Belen Ponce Leal | Lifestyle Editor

Video games have experienced a tremendous amount of growth throughout the years. During the coronavirus pandemic, many used video games as a way to connect with others for relaxation and social interaction. Not only did the games provide temporary escape from world issues at the time, but they also helped connect people to their friends and family in a way that was safe. Now that the world is somewhat back to normal in the sense that we can be around each other more, the gaming industry still continues to grow and develop. In 2021, the World Health Organization initiated discussions on how gaming can affect mental health. For years, most have believed that video games were detrimental to one’s psyche. While they can be like any form of addiction, some studies have found some positives to gaming.
According to an article written in 2014, published by Radboud University, certain cognitive skills can be developed by playing games that involve fast reflexes and aim. They include accurate attention allocation, high spatial resolution, better visual processing and enhanced mental rotation abilities. They also found that gamers have a significant increase in spatial skills in particular, which have been linked to higher achievement in science, technology, engineering and mathematics skills. It is important to note, however, that most of those developments were seen from first-person shooters, which are one of the most popular types of games in the modern day.
Games can also influence problem-solving skills, which can apply to almost every genre of video games. Most games require the player to get from point A to point B, which is where the gameplay comes from. It could vary from shooting enemies to get the door to unlock, solving a puzzle or even just exploring the area to find out where to trigger a cutscene. An action as simple as that can develop someone’s ability to navigate situations better.
Yet, like all things in life, having too much of something can be bad for one’s health. Because video games can be so engaging and feel as if whatever’s happening on the screen is happening to the person in real life, the issues felt in the game can feel a little too real. This isn’t always a bad thing, especially when the game can make someone feel immense joy. However, when experiencing too much of a life-threatening situation, it can add stress to a person’s mind and change the way they think.
According to the Mayo Clinic Health System, excessive gaming has also been linked to health struggles like obesity, insomnia, eye strain, anxiety, depression and difficulties with other commitments like school or work. Hyperarousal can also occur with too much concentration on the screen. Hyperarousal can appear differently in different types of people, but usually involves struggles with the mind’s ability to process information. Paying attention can be difficult, and impulses may be harder to control, following directions is more challenging and some can have decreased interest in other activities.
It is notable, though, that having fun has tremendous effects on the brain. According to the National Institute for Play, playing a game, whether it be on the field or on the screen, can help adults deal with stress and can promote the release of endorphins in the brain, which brings down stress-inducing cortisol levels. It can soothe the mind’s both wonderful and frustrating ability to think too much. With the stress of adult life, including problems like bills, jobs and school, we as young adults need to plan when we are allowed to take a leisurely break from it all, and gaming is a great way to do it.
Some enjoy gaming to have a sense of control over a difficult time in their lives. Many gamers describe an experience that happens when completely immersed in a game, simultaneously providing a high sense of control and a loss of self-consciousness. Anyone who has ever played a game to completion will often have a look of pride on their face. The satisfaction one can get from completing a really hard level or winning a difficult boss fight will always be fulfilling.
The Entertainment Software Association created a survey known as Power of Play, which came out earlier this year. 24,000 people aged 16 or above all answered questions to study the perspective of video games globally, spanning 6 continents. The findings in the survey showed not only that there is a nearly even gender split in the players, 48% women and 51% men, it also reported that 66% of gamers do it for fun, while the rest do it for stress-relieving purposes or to keep their mind sharp and give their brain a workout.
It is important to keep in mind that gaming can become an addiction. The reason why it occurs is similar to other various addictions like alcohol or tobacco. The reward part of the brain releases dopamine in response to an action that triggers it. If a person does the action enough times, whether it be picking up a bottle or a controller, the brain begins to associate the activity with the release of dopamine. Then, the person with the problem gains a strong craving to find that pleasure over and over again.
If there is certainty in anything, it is that the gaming industry is continuing to grow. According to the International Trade Administration, the gaming industry made nearly $66 billion in 2023. Over 190 million Americans play video games, with 78% of households having at least one gaming device. It can be a struggle to find a balance between having a healthy hobby or a potentially damaging problem. Some potential ideas to keep in mind when gaming would be to consider playing the same way that most sports rules operate. Be respectful, be kind, be involved and be reasonable, both with the time spent on the activity and the way someone goes about having fun.

Contact the author at howllifestyle@mail.wou.edu

First gen week

A photo of the Trio lounge. | Photo by Abbi Duhart

Oct 29 2025 | Abbi Duhart | News Editor

Being first-generation means that neither of the student’s parents or guardians graduated with a four-year degree. If someone’s parents earned an associate degree or started at a four-year college but didn’t finish, the student is still considered first-gen. Identifying as first-gen means that a student has an amazing opportunity to achieve and succeed, yet they may not have the same guidance about the process of enrolling in college that non-first-gen students have, making the transition much more confusing and scary. For these reasons, first-gen students can often feel vulnerable or face imposter syndrome because they encounter different barriers.

To support first-gen students, TRIO is putting on various events during First-Generation Week, starting Nov. 3. TRIO is a federally funded nationwide program implemented to advise and assist students who are first-gen, low-income or receive accommodations through Disability Access Services. Students part of TRIO have a specific advisor who helps them with academic, career and major advising, finding resources, finding a job and more. 

First-Generation Week happens at Western as a replacement for First-Generation Day, which is a national celebration on Nov. 8. Because Nov. 8 is a Saturday this year, TRIO created First-Generation Week so students can celebrate the week leading up to First-Generation Day. Every day during First-Generation Week has different events that help students connect with the diverse resources around campus. 

Each day of events during First-Generation Week has a different theme. Monday, Nov. 3, is all about basic needs. The day will start with a kick-off happening in the TRIO lounge at the Student Success Center from 10 a.m. to 1 p.m. This is primarily to outline the events happening throughout the week, but students can also come for some fun games and snacks. Next, students can head over to the Werner University Center from 1 to 3 p.m. to learn about meal prepping. Meal prepping can be especially hard for students in terms of budgeting, so this event can help them learn how to actively and efficiently meal prep at a lower cost. 2 to 4:30 p.m., there is a drop-in for students to chat with SNAP workers in the Werner University Center. SNAP is a federal nutrition assistance program that gives students a certain amount of money each month to purchase groceries. In the same location, there are Food Pantry and Stitch Closet tours happening from 2 to 4 p.m. These are both helpful resources on campus that students may not know about, and these guided tours can show students where they are and how they work.

Tuesday’s theme is mental health. Starting off, there are presentations happening from 11 a.m. to 12 p.m. in the Santiam Room in the Werner University Center. Counselors from the Health and Counseling Center on campus will be giving presentations about the importance of mental health. Later, there will be a trail walk starting in the TRIO lounge from 1 to 2 p.m. Students will join a walk around campus and participate in a mediated conversation where they ask each other questions and just talk about life. From 2 to 4 p.m., students can head back to the TRIO lounge to participate in a mini brain break where they can do some arts and crafts and join a “Mario Kart” tournament. 

Wednesday’s theme is community. Students can attend a first-gen fair happening in Richard Woodcock Education Center Room 101 from 10 a.m. to 3 p.m. Here, they can connect with fellow students, staff, faculty, resources and departments around campus. Each department will have a table. Students who go will receive a bingo card to mark off each table they attend, with a possibility of winning a prize. There will also be free food at this event. At 4 to 5 p.m. in the Student Success Center, Room 203, a workshop with Student Success and Advising will take place. This will surround the theme of professional goal setting.

Thursday’s theme is “step in the right direction,” beginning with a Career and Professional Pathways fair happening from 11 a.m. to 2 p.m. on the second floor of the Student Success Center. Students can go to network with recruiters from various organizations and jobs, as well as with alumni. These professionals will be giving students advice on how to land jobs in their chosen career path. From 3 to 5 p.m., there will be a TRIO and first-gen alumni panel in the Willamette Room in the WUC. Students can talk with them and get an understanding from someone of a similar background on how to get to the career they’re in. 

Friday’s theme is celebration. A Tri-Alpha induction ceremony will be happening in the Willamette Room from 9:30 to 11:30 a.m. This is for the Alpha Alpha Alpha Honor Society, an honor society for first-gen students. Students can come to celebrate and support inductees as they join Tri-Alpha. 12 to 3 p.m. in the TRIO lounge, there will be a First-Generation Day celebration to celebrate National First-Generation Day. There will be different stations and games for students as well as cake to enjoy. Students who attend any event throughout the week will be entered in a raffle for prizes on Friday.

Andres Hernandez, the first-gen coordinator, explains that everyone — not just first-gen students — can benefit from attending these events. While the resources are catered to help first-gen students more, all students can learn how to best support first-gen students who often come from different backgrounds and face different barriers. If anything, students can attend any event throughout the week to learn about helpful resources, potentially win some prizes and maybe even meet some new friends.

 

Contact the author at howlnews@mail.wou.edu

Inner peace in politics

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

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

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

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

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

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

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

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

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

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

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

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

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

Contact the author at howllifestyle@wou.edu

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

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

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

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

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

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

Mental health’s toll on graduation

Written by: Libby Thoma | Staff Writer

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

Mental health struggles may have major effects on the quality of life a person can achieve. Studies have indicated that college students with mental health struggles are significantly more likely to drop out than those who do not struggle. According to CNN, about 75 percent of mental health problems begin to emerge in a person’s 20s. 

According to the American Psychological Association, 60 percent of college students meet the criteria for at least one mental illness. This entails 60 percent of college students having a 5 percent chance of dropping out. Dropping out of college may lead to lower-level jobs with a correlation to a decrease in pay. Along with this prevalent fact, many consider education to be important for everyone, and those with a mental illness should not have to face more educational barriers than others. 

Madeline Hulme of the University of New Mexico described her experience having bipolar disorder and borderline personality disorder while being enrolled in a full course load. “I don’t want to get out of bed, I don’t feel like I belong in a University setting because I feel like everyone is judging me constantly,” said Hulme. 

This form of judgment assumedly raising dropout rates is also spoken about in the aforementioned CNN article, “I felt like it was fake for me to be there. That I wasn’t good enough to get a degree and it was really hard for me to keep going.” 

Hulme then explained that she considers dropping out three to five times per semester due to “…the workload, the ability to not understand the material and think(ing) I’m not good enough to graduate.” Furthermore, Hulme added, “I would cry a lot about not being able to understand the college setting.”

Madeline Hulme graduates in two weeks and is headed to graduate school for a degree in Cognitive Neuroscience.
Find help for mental illness struggles through Western’s own Abby’s House. Consider reaching out for support — no one gets through hardship alone. 



Contact the author at ethoma23@mail.wou.edu

False spring

Written by: Claire Phillips | Entertainment Editor

Most Americans know who Punxsutawney Phil is, and it’s not just for his dashing looks. Every year on Feb. 2, the Pennsylvanian groundhog makes an appearance to predict the weather. However, Phil only has a 39% success rate, but he still has an almost cult-like following.

Fox Weather claims Phil drinks a magical elixir — a secret recipe — to help him live forever, so he can predict the weather for eternity. The weather magician lives in a climate-controlled, light-regulated burrow adjacent to the Punxsutawney Memorial Library.

The months between February and April are an unpredictable time. Especially throughout the Pacific Northwest, both snow and sun, in addition to the usual rain, can be expected at this time of year. Many lean on Phil in an attempt to forecast the upcoming season.

This February, Phil predicted an early spring. After the ice storm that hit Oregon in January, it’s refreshing to see some warmer weather come to town — especially in an area that lacks vitamin D. However, a secret season occurs before real spring — known as false spring.

False spring refers to the period before the spring equinox when weather conditions become unusually warm, before returning to a regular bitter winter state. Not only does false spring trick people — and Phil the groundhog — into believing the mild season has begun early, but even vegetation can come out of dormancy.

An early spring also means early allergies. Many suffer from grass and pollen allergies as the beautiful flowers of spring begin sprouting. These seasonal plants may be seen as early as January or February, because of the false spring phenomenon. Always keeping allergy medicine on hand may be a good idea.

The underlying cause of false spring is, of course, climate change. Between winter and spring, fluctuations in weather patterns may be detrimental to the environment. Could Phil have predicted this?

Sophia Espinoza, a Western biology major, spoke on what the changing weather means for the future. “This decreased season time… may be inconvenient for us when we have to pack away our sweaters earlier each year, but these rising temperatures are a warning signal for the collapse of many natural resources… that are vital to maintaining a healthy biosphere on earth,” Espinoza said.

Warm season lovers can look forward to daylight savings time on March 10. It may not be time to break out sun hats and bathing suits, but the time will come soon enough. If Phil says spring is on its way, it must be true.

Contact the author at howlentertainment@wou.edu

Hello 2024, didn’t see you there

Written by:  Taylor Duff | Staff Writer

Happy New Year! Welcome to 2024 and to all the possibilities this year will bring. With the new year here, many are just starting to pursue their 2024 goals. These goals range from becoming a better cook, committing to more cuddle time and even trying hydrotherapy. This list describes the top five things to add to resolutions for 2024 to improve ourselves and our lives. 

Improve clutter — Everyone wants a space that is calm and collected as much as it is organized. After the holidays especially, decluttering your space feels extremely rewarding and gets the new year off to a fresh start. Take the much-needed time and go through old boxes, sorting items no longer used or organizing to be more efficient. 

Pick up more hobbies — Each year individuals want to incorporate something new to try such as painting, pottery or dance classes. Picking up new skills improves mental health by reducing anxiety and expressing gratification.  

Build a better budget — Americans have struggled with finances throughout history but possibly even more so in the past four years since the pandemic and inflation have taken a toll. Budgeting income helps ensure bills and finances are taken care of which allows security. It can be difficult to cut back on things sought after and sit down to make the proper list of funds but once done, the guessing is over. 

Get rid of toxicity — This can be getting rid of alcohol, nicotine or even toxic relationships. As people, we accumulate habits that might not seem to be as harmful to us as they appear. The small changes made by releasing toxic habits and people who don’t serve us anymore can help improve our lives immensely.   

Become a better person — This goal includes many ideas of self-improvement such as working out, reading more and eating healthy, but we can also include mental health awareness and seeking therapy. We, as people get caught up and get stressed out with our lives, and the first thing we let go of is ourselves, but for 2024, let’s focus on ourselves first. The better we take care of ourselves, the better the environment we create which in turn makes all of these resolutions we set more achievable.   

The most important takeaway as we continue 2024 is to take it one day at a time. We live busy lives, taking care of responsibilities, and some of us are taking care of others and might not have the time. Overall, set attainable goals that make the fulfillment worth it for 2024, and let’s prosper. 




Contact the author at: tduff23@mail.wou.edu

Watching anime can inspire, embolden and transform

Written by: Liberty Miller | Lifestyle Editor

Anime. Such a peculiar hill to die on. I think so too. I also think we all have some innate urge to share what is close to us, especially if it has a great impact on who we are as a person or changes the way we think.

Consumption of inspiring media, such as sports or shonen anime, can be of great benefit for personal growth. Many of my personal tales are centered around, and can partially be attributed to, beliefs and values I determined for myself while watching anime. 

In my senior year of high school, I read Haikyuu — a manga about high school volleyball players. I decided I wanted to play professionally — like the main character. “He who climbs the ladder must begin at the bottom” — Ittetsu Takeda. 

I played in community college for two years as the starting libero. I became an All-American. I was one of the top junior college liberos in the country — among other accolades. I flew to Nebraska to demonstrate in front of Division One coaches for a national conference. It was there that I met the Team USA Olympic Coach, Karch Kiraly. I walked up to him and told him, “I play at community college, I am going to transfer to university and then I am going pro.” 

I didn’t have any commitments or any prospects at the time. 

Regardless, he invited me to go to the national open program, so I flew to Colorado Springs to play with the top volleyball players in the nation. Then I flew to Connecticut to sign with Southern Connecticut State; only to be contacted by the coach shortly after canceling my recruitment. 

I felt that I had failed. I had no options. I laid in bed for a week. I watched Naruto. “A hero is not the one who never falls. He is the one who gets up, again and again, never losing sight of his dreams” — Rock Lee. I got out of bed. I sent emails. I received emails back. I ended up here, at Western. 

When I got here, I was overwhelmed with the intensity and difficulty of the program. I watched Demon Slayer. “If you are feeling disheartened, that you are somehow not enough, set your heart ablaze” — Kyojuro Rengoku. 

Last Tuesday, I was asked to share my quote for the week. I chose this: “It is only those brave enough… those bold enough… to follow the difficult, demanding path of competition, who have the right to reap the wealth of experience and memories it can bring. For today, you happen to be the defeated. But what will you become tomorrow?” — Haikyuu.

Anime is not just for laughs, and it isn’t pure entertainment. It can constitute the way of life one chooses to take, as well as the decisions one makes. It certainly did for me.



Contact the author at howllifestyler@wou.edu

Discussing the importance of mental health at Western

Western professor Lars Söderlund on acknowledging students’ mental health

Mirella Barrera Betancourt | Staff Writer

Depression, anxiety and other mental illnesses common among university students have emerged at an increasingly large rate in the age of the coronavirus pandemic. In a recent survey conducted on college students by Inside Higher Ed and College Pulse, 50% who participated chose mental health as a potential reason for poor academic performance. 

With some universities experiencing a lack of easy and accessible mental health care, college professors are now more than ever having to act as gatekeepers to students’ mental health. However, faculty are rarely trained for such scenarios. Thus, the question becomes: what can university faculty members and educators possibly do to help tend to students’ mental and emotional health needs? 

At Western, professors approach mental health in different ways. Many, if not most, include a few links to university and campus resource centers in their syllabus, with some falling under disability accommodations. Some professors are also open with their own struggles, teaching students that it is important not to shy away from the topic of mental health.

Western professor and chair of English department Lars Söderlund, Ph.D., takes it one step further and advocates for students to ask for assignment extensions when necessary. He acknowledges that deadlines don’t always reflect instances of real life situations and wants to be sensitive to that. 

“The courage it takes to ask for an extension is, I think, important for professors to reward when it’s possible and when they have enough time,” Söderlund said.

Oftentimes, students have a negative perception that college professors are clueless or ignorant to their students’ mental well-being. Söderlund argues that this is not usually the case. 

“In a lot of cases, students are going through a lot and professors are going to understand that too,” Söderlund said, “so while it’s important not to expect extensions, I think it’s always good to ask.”

Most professors at Western have even tailored their grading to accomodate students struggling with social anxiety disorders, removing participation points as part of the grading criteria. Even those that do require participation are willing to make the time and effort to work with students to come up with something that works for them. “A lot of professors are more lenient than you think,” Söderlund added.

Of course, many professors are often burdened with the task of feeling the need to “fix” students’ problems, and Söderlund is no exception. Upon asking how he would go about helping a student dealing with emotional and mental drawbacks, Söderlund said, “My first reaction would be ‘Okay, this person is in stress, how can I fix it?’” 

Söderlund went on to explain the importance of validation — the act of affirmation that a person or their feelings are valid and understandable. He said that professors seeing themselves as a supportive role for the student and having an “I’m here to help, but you know best” mindset could greatly assist students in distress. 

For those students struggling with managing feelings of depression, anxiety or loneliness, Söderlund recommended reaching out to the many resources the Western campus and the cities of Monmouth and Independence offer. He also mentioned the existence of suicide and mental health helplines, which include the National Suicide Prevention Hotline 1-800-273-8255 and the Polk County Mental Health helpline 503-623-9289. They, too, are resources available for students 24/7. 

Söderlund highly advocates for putting in the time to find the right therapist — a process that may take weeks or even months — and acknowledging when a certain type of therapy is not working. And if those feelings start to negatively impact academic performance, Söderlund advises students to take it up with their professors to see if they can come to a consensus regarding participation and class work. A way to do so, according to Söderlund, is by reaching out during office hours or by appointment to ensure a timely and successful meetup. This way, everyone can make the best of their situations.

If students are in need of psychological or mental help, the Student Health and Counseling Center on the Western campus is available for virtual and in person appointments from 8 a.m. – 5 p.m. Monday – Friday. Students are also encouraged to join support groups and workshops. For more information, go to the SHCC website, wou.edu/health.

Contact the author at staffwriter@thewesternhowl.com

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Western Oregon University in Monmouth, OR is located within the traditional homelands of the Luckiamute Band of Kalapuya. Following the Willamette Valley Treaty of 1855 (Kalapuya etc. Treaty), Kalapuya people were forcibly removed to reservations in Western Oregon. Today, living descendants of these people are a part of the Confederated Tribes of Grand Ronde Community of Oregon and the Confederated Tribes of the Siletz Indians.

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