relaxation – The Western Howl

April 2, 2025

Written by: Sadie Latimer | News Editor

With springtime just around the corner, ‘tis the season to start the term with a fresh mindset. A good mindset can be cultivated by many factors, including staying organized, sticking to a routine and having a designated spot for work.

Organize one’s space — Having an organized room is crucial for the start of a term. It is much easier to focus on classes and other important things if supplies are readily available. In my experience, having an organized space helps declutter my own mind. I become more focused and productive when my surroundings match that mindset. It can be very easy for an area to become disorganized, so one should try to take a little bit of time each day to make sure that everything is back in its correct place.

Create a routine — Make sure to know one’s class schedule in order to plan meals, study time and other events around it. I like to dedicate at least one hour a day outside of class to productivity, for things like checking emails, performing chores or doing that task that I’ve been putting off for a while. I also try to make time to be active, whether it’s going to the gym, doing yoga in the comfort of my room or going on a walk around campus. Don’t forget to carve out time for rest and relaxation. It’s important to remember that what works best for someone might not work for others. Taking a nap or relaxing in between classes might be a great idea for one person, but personally, naps make me unmotivated and groggy for the rest of the day. Figure out what works best for oneself, then try to stick with it for the whole term.

Find a good study spot — Beds are for sleeping, not studying. It may be tempting to write an essay or study for an exam from the comfort of one’s own bed, however, research shows that it may be harder to fall asleep if people do homework or scroll on their phone in bed. Studying outside is a great alternative, especially with the warmer weather of spring. My favorite outdoor spots are the Grove, the tables outside the Richard Woodcock Education Center and Main Street Park in Monmouth. When the weather isn’t ideal for an outdoor study session, Hamersly Library or one’s favorite cafe are great alternatives. If certain spots are only used for studying, one can trick their brain into being in a productive mood by simply going to that spot.

Contact the author at howlnews@mail.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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Fight off finals stress with yoga

Give yourself a fifteen minute yoga break to relax

Allison Vanderzanden | Lifestyle Editor

Take some time away from the stress of life to relax with a simple yoga sequence. These gentle poses help relieve tension while allowing practitioners to take a break during any time of their day.

Begin by sitting comfortably and focusing on breathing, letting worries float away and getting into the mindset to relax during the practice. Perform each pose in this set for two to five minutes based on comfort level, and remember to modify if necessary.

Cat-cow: Start on hands and knees. Breathe in, arch the back and look upwards to come to cow pose. Then, while exhaling, slowly look down to the mat and round the back into cat pose. Repeat.

Thread the needle: Still on hands and knees, raise the right arm towards the sky while breathing in; on the exhale, scoop the arm into the space between the left arm and left leg. Let the left arm extend and head relax to the side as the right shoulder touches the ground. Repeat on the other side.

Child’s pose: Sit back onto the heels and spread knees to the edges of the mat. Bring the forehead to touch the mat, and either stretch arms out in front or let them rest at the sides of the legs.

Reclining pigeon: Lay face up with knees bent and feet flat on the mat. Cross the right ankle over the left knee. Grab behind the left knee with both hands, reaching the right arm through the triangle created by the right leg, and gently pull the legs towards the chest. Repeat on the other side.

Supine twist: Lay flat on the back, and bring the right knee to the chest while keeping the left leg straight. Put the left hand on the outside of the right knee and begin to pull the knee across the body towards the left side. Stretch out the right arm perpendicular to the body and turn the head to face the right hand. Repeat on the other side.

Legs up the wall: Lying face up, lift the feet straight up to create an L-shape with the body. Let the arms rest wherever comfortable. Use a wall for support if desired, or place a folded blanket under the hips for more comfort.

Savasana: End the practice by lying comfortably face up on the mat for several minutes. Focus on the breath and take in the positive feelings that the sequence brought to the mind and body.

Contact the author at avanderzanden19@mail.wou.edu

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Working from “om”

Try these five meditation styles to ease the mind

Allison Vanderzanden | Lifestyle Editor

Meditation comes in many forms, each with their own desired effect — whether it be better concentration, relaxation or emotional awareness. Even five minutes of meditation per day can help one feel better. Look into these meditation styles and find one that personally works best.

Mindfulness meditation: Also known as open monitoring, mindfulness meditation involves simply being aware of what is going on without judgement. Thoughts, feelings and senses will arise, but the goal is to observe them for what they are before letting them pass by. Mindfulness meditation reduces stress and anxiety and provides grounding.

Focused meditation: With the goal of increasing concentration and relieving stress, focused mediation involves studying a specific object. Let go of other thoughts and worries to observe and experience all the details of the chosen object: this can be a physical object like a candle, or a sensation like a sound or the breath.

Movement meditation: For those who find it difficult to sit still for very long, movement meditation is a great alternative. No matter how the body is moving — doing yoga, walking or dancing — the goal is to be aware of how the entire body feels in relation to the current moment. Movement meditation improves attention and can provide gratitude for one’s body.

Progressive muscle relaxation: This meditation is my favorite for relaxing. It involves gradually observing the body from the toes to the head, tensing and then relaxing each muscle group one by one. Progressive muscle relaxation is perfect for unwinding before bed and decreasing stress overall.

Self-inquiry meditation: This style is generally for experienced meditators who are looking for inner peace and a deeper understanding of themselves. Self-inquiry asks, “Who am I?” and attempts to discover the inner conscience buried under superficial perceptions, thoughts and emotions.

Meditation is a learned skill; do not feel discouraged if a session did not go perfectly. Make meditation a part of the daily routine and try guided meditations through apps or YouTube videos — soon enough it will bring positive results.

Contact the author at avanderzanden19@mail.wou.edu

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