Mount Hood

Why should we slow down?

Written by: Isabelle Jones | Lifestyle Editor

In this fast-paced world, it can feel as though there is never enough time to do everything  needed and wanted to do each day. Between classes, work, internships, friends, family and much more, it can be overwhelming to anyone. At times, one may ask themself if they’re not doing enough, if they could be more organized or why does it seem like everyone else has it together? Maybe a different question is required — why is there so much pressure to do more? 

With never-ending busy lives, one might believe that slowing down in life is a luxury that cannot be afforded. In reality, slowing down is a necessity. As a society, younger generations are already facing major burnout in life. To combat this, it’s important to reconnect oneself to the present moment and relearn how to find balance in an ever-changing world. 

1. What are your priorities? 

In order to slow down, one has to figure out what’s important to us. Endless to-do lists can distract from what’s really important. By taking time to reflect on the things that bring peace and joy in our everyday lives, distractions can be cut out. If one is unsure on where to start, try looking at relationships with family and friends. Is there anything one would like to do more? Anything less? Once what’s important is identified, it’s easier to release unnecessary stresses that drain energy. 

2. Practice Mindfulness

Mindfulness is an extremely important skill that everyone can benefit from. Mindfulness is the practice of being fully present in the moment. It includes observing one’s own thoughts, feelings and environment with an open and accepting attitude. It takes time to master mindfulness, but with lots of patience and a willingness to learn, anything is possible. 

3. Mindful Breathing

Pay attention to the sensation of one’s breathing as it moves in and out of the body. Try to breathe slowly and deeply, noticing how the air feels as it moves through the nose, fills the lungs and leaves the body. Allow the body to fully relax and feel as if it’s floating among the clouds. This practice can be done at any time, but it is especially helpful when one is overwhelmed or feeling disconnected. By focusing on what’s happening in the present, one can break free from the never-ending cycle of stress. 

4. Embrace Doing Nothing

Living in a time where productivity is highly valued, doing nothing seems foreign and wrong. Doing nothing is crucial in restoring mental and emotional selves. Whether it’s simply taking a nap, reading a book or people-watching, doing nothing is extremely vital for recharging one’s  mental batteries. Learning how to relax without guilt or pressure is extremely rewarding. One simple “nothing” activity is sitting out at night and looking up at the sky. The chilly air is refreshing and looking at the night sky can encourage one to reflect on their life as a whole. Giving oneself permission to take breaks and rest can lead to a more positive mindset about resting and can result in a higher level of productivity.

5. Reconnect with Nature

Nature has a magical ability to help individuals slow down. It allows for escape from modern responsibilities. Whether it’s in the park, garden or hiking in the woods, reconnecting with nature lowers levels of cortisol — the stress hormone — and improves feelings of emotional well-being. Nature reminds one of the simple pleasures of life, such as feeling the warmth of the sun on our skin or the calming sounds of the wind and water. One such place that encourages one to slow down and appreciate the beauty of the world is Peavy Arboretum. It has many different trails and it feels as if one is deep within the forest, when they’re relatively close to Corvallis. For anyone who wants to do this hike, one would recommend hikers to park in the small parking lot on 99W going South. 

6. Do Not Disturb

As technology continues to advance, people are relying on this powerful tool now more than ever. Whether it’s the constant notifications from email, Canvas, messages, Instagram, TikTok and more, it can become a distraction and eat up free time. Technology, especially phones, can feel as if they’re taking over lives. Just like any other relationship, setting boundaries is important. Some things one could do to limit the unnecessary stress is to turn off any notifications that are not essential. This simple step can make all the difference. As college students, many rely on our phones and laptops and it can be hard to completely take time away from busy schedules. Other than silencing unnecessary notifications, another important reason to take time away from phones is to strengthen in-person relationships. Spending too much time on phones only increases the feeling of being constantly overwhelmed. Setting boundaries in order to separate oneself from the online world allows one to prioritize important personal connections and experiences.

When life feels like a competition, slowing down can feel unproductive. But slowing down has shown the opposite effect. By embracing a mindful lifestyle, it can allow for the ability to feel truly alive and appreciate the smaller things in life. It is important to prioritize what’s really important in order to create a life that is more meaningful and fulfilling. Life is not about the destination, but about the journey — a journey that should be experienced and enjoyed. 

Contact the author at howllifestyle@wou.edu

Happy birthday, Western

Written by: Hannah Field | Editor-in-Chief

Jan. 18, 1856 — 169 long years ago — Western was founded by 11 Disciples of Christ, originally titled Monmouth University. They were hoping to create a united community in their religion, which did, in its own way over time, become a tight-knit intermingling of students, professors and others, although without the faith originally in mind. Instead, the Western community honors their devotion to academic excellence and the Western way — a tailored educational experience, boasting small class sizes, caring professional staff, educational resources and a safe, walkable campus. Or, in Western’s words, “(commitment) to changing lives, strengthening communities and transforming our world.”

Western is the oldest public university in the state of Oregon, as well as an NCAA Division II institution, harboring a diverse population of students from underrepresented groups, veterans and especially first generation college students, notably recognized by the college.

Thanks to settlers who donated land and money, as well as financial support from local government members, Western came to fruition amongst a trying time in the 1850s, when customs and traditions were clashing with new age movements. Western, despite its religious founding, became an established center for training teachers for public and private schools, becoming Oregon State Normal School in 1882. It closed for a year after lack of funds and reopened as Oregon Normal School — hence the former “Lamron” title of “The Western Howl” paper. If unsure, read it backwards — not a very “normal” concept.

To add on to the normal trend: Western’s athletic teams, prior to 1928, were known as “The Normals.” Yeah, really regular.

Western adopted multiple other names over time: Christian College (1865-82); Oregon State Normal School (1882-1909); Oregon Normal School (1911-39); Oregon College of Education (1931-81); Western Oregon State College (1981-1997); and lastly, the current title, from 1997 to the present.

Throughout the last 169 years, Western hosted some significant and unforgettable events — as well as stories. In 1962, American Communist Party Secretary Gus Hall delivered a controversial speech at the Oregon College of Education, inciting an uproar. The event was later dubbed the “Gus Hall Affair.”

Previously, Hall had spent years running away from the IRS, after having been convicted of fraud and forgery in an election and had even been imprisoned after attempts to overthrow the American government, posted bail, fled to Mexico City and then was re-imprisoned. And, then, 11 years later, someone invited Gus Hall to speak at Western — nice move.

In less exciting, but still important, history, the 123-foot Sequoia tree in the middle of campus used for the annual holiday tree lighting was planted by the class of 1887. 

Columbus Day, Oct. 12, 1962, Campbell Hall lost its iconic tower structure in a massive storm overtaking Oregon, the crash photographed by student Wes Luchau. The storm, titled the Columbus Day Storm, has been tied directly to Luchau’s photo, even after more than 50 years.

Many of the buildings on campus are named after graduates of Western that went on to make notable accomplishments or titles, such as John H. Ackerman, former president of Oregon Normal School. He helped to secure adequate and stable funding for the school. In 2010, Ackerman Hall was named in his honor, incorporating housing and classrooms in an energy-efficient building.

Todd Hall was named after former Dean of Students Jessica Todd. The building was erected in 1912, closely followed by The Cottage in 1917. Todd, having retired in 1931 and passing away in 1944, was fondly remembered by the college community, but also regarded as being a stern, protective and respected woman.

Here comes the interesting part — it’s been told that Todd’s ghost still roams Western’s campus, looking over the students and the dormitories, as she once had so diligently. Possibly a myth, but in order to discover the truth, one might have to ask around or take a visit to one of Western’s oldest buildings.

In more recent news, Western was picked as the focus for the Amazon Prime Video television show, “The College Tour,” in 2024. And — not to bring myself into one of Western’s most accomplished moments — I was featured in B-roll for the episode, partaking in maybe the most awkward conversation I’ve ever had in American Sign Language. They had me sign a waiver and gave me a sticker, which might be worth the embarrassment. I only have myself to blame, after all.

Speaking of American Sign Language, the ASL program, as well as the Education program, continue to be vital to Western. After all, it was the Oregon College of Education, finding its footing by training teachers all those years ago — 169 is nothing to scoff at.

Despite its many name changes, “normalcy,” previous scandals — looking at you, Gus Hall — and potential ghosts, Western has become a beloved part of many students, professors and others’ lives, showcasing a gorgeous campus, with compassionate staff, enticing classes and endless opportunities. If there’s any time to be grateful, it makes sense to celebrate on Western’s birthday Jan. 18, potentially by toasting to Campbell’s lost tower or mourning the loss of the former publishing name “The Lamron” — I admit, it’s a lot funnier than “The Western Howl.”

Contact the author at howleditorinchief@wou.edu

Western’s food pantry

Written by: Sadie Latimer | News Editor

Western’s food pantry is located in room 165 of the Welcome Center. It is open Tuesdays 11 a.m. – 3 p.m. for Western students and faculty only. It is open to the public 9 a.m. – 1 p.m. Wednesdays and 2 – 6 p.m. Thursdays. Abby’s House — Western’s center for equity and gender justice — is the parent organization of the food pantry.

Everyone is welcome to utilize the food pantry on the allotted days, even including non-residents of Monmouth. There is also no maximum or minimum amount of income an individual needs to have to be a customer. Everything in the food pantry is free to all customers. 

Also located in room 165 of the Welcome Center is the Stitch Closet. The Stitch Closet provides clothes for individuals, free of charge. It has the same hours as the food pantry for the convenience of users. Like the food pantry, the Stitch Closet is also a part of Abby’s House. The concept for the Stitch Closet was imagined in 2020 and came to fruition fall 2021. 

Tarly Sineo, a first-year at Western majoring in psychology, started volunteering at the food pantry and the Stitch Closet as soon as it opened for the 2024-25 school year. “I took multiple steps to ensure that I got to volunteer the first day it was available to me,” said Sineo. 

Student volunteers are integral in ensuring the organization runs smoothly. “(I make) sure that the floors are clear, everything’s stocked correctly, clothing racks are clear and we’re using the right hangers. Just general maintenance,” said Sineo.

Sineo is passionate about helping students and members of the community and making sure they have the resources they need. “It means a lot to me. Pretty early (in the term) I figured that I’d probably be bored and have a lot of hours just kind of sitting around my room … So I figured I’d kill two birds with one stone; busy myself, and make the community a bit better for the people around me.” 

Food pantries are an important part of many communities, and it is especially beneficial for students. Western’s food pantry is helping to battle food insecurity among students, with college campuses statistically having more people who struggle.

“It’s a really valuable asset,” said Sineo. “Some (meal plans) don’t get to three meals a day on all of the weekdays.” The food pantry also helps anyone who is hosting community events — such as a Thanksgiving gathering or a residence hall event — get the materials and resources they need. 

Western’s food pantry put together turkey baskets for community members. The baskets have uncooked turkey or ham, stuffing, mashed potatoes, gravy, corn, cranberry sauce and the ingredients to make green bean casserole. 

“It’s a program for people who might not have the money to get a full turkey or the circumstances to be able to get a bunch of different Thanksgiving food for their family,” said Sineo.

Much of the food that Western’s food pantry offers is provided by a Salem food bank — Marion Polk Food Share. The rest of the food supply is a collection of donations from people in the community. 

The food pantry follows a client-choice model of shopping. Customers can choose their items instead of receiving a preselected bag of groceries. This ensures that people will use everything they take, instead of wasting the things they either don’t like or can’t eat due to allergies. 

There is no limit to the number of times people can shop at the food pantry. They can take as much food as they need as long as they are courteous of other customers who also need to use the food pantry. Once customers have finished shopping, they weigh their food and anonymously fill out a checkout survey. The personal information of shoppers is never collected. 

Individuals can support the food pantry and the Stitch Closet by volunteering or giving donations. They accept donations of food, clothes, hygiene products, pet food and school supplies. Donations are collected in a box in front of the food pantry. Individuals can also donate money to the food pantry through Abby’s House. 

For food donations, homemade goods and meals from restaurants will not be accepted. Store-bought foods should have a visible expiration date and nutrition label. It should be in the original packaging with any lids and seals still intact. 

For clothing donations, the Stitch Closet will not accept anything that shows offensive words or visuals, or clothes that are damaged or dirty. 

If donors are unsure if an item will be accepted, they can take it to a student volunteer who will inspect it. 

For students who would like to volunteer, there is a volunteer interest form linked in the food pantry’s Instagram — @woufoodpantry.  

Contact the author at howlnews@mail.wou.edu

Military appreciation football game recap

Written by: Quincy Bentley | Sports Editor

The Western Oregon Wolves hosted the Angelo State Rams on a special night of football under the banner of military appreciation. The game began with both teams testing each other’s defenses and finding early success in the kicking game. Western and Angelo State each managed to drive into field goal range, but both teams fell short of the end zone. Kickers from each side capitalized, and the first quarter ended with a 3-3 tie.
The action-packed second quarter began with Angelo State making its first major statement of the night. They scored the game’s first touchdown within the first two minutes of the quarter, taking a 10-3 lead. Before Western could regroup, Angelo struck again, finding the end zone less than three minutes later. The Rams’ quick two-touchdown burst put the Wolves in a 17-3 hole, but the Wolves refused to back down. Western responded with a deep ball from quarterback Michael Gibson to Damon Hickok that shifted the momentum toward the offense. Shortly after, a clutch reception by Kade Hustler allowed the Wolves to secure a crucial first down, pushing them to the doorstep of the end zone. However, a fumble at the 5-yard line gave Angelo State possession, squashing Western’s hopes for a touchdown on that drive. Fortunately, the Wolves’ defense stepped up when it mattered most, forcing Angelo State into a field goal attempt.
Andrew Simpson’s electric kick return set Western up at the 25-yard line, sparking another drive. A series of clutch plays brought the Wolves within 10 yards of the goal line, but they couldn’t punch it in. Western settled for a field goal from Keaton Emmett, narrowing the score to 17-6.
Just when it seemed like Angelo State was going to take over the game, Western’s special teams delivered a game-changing play. A blocked field goal, courtesy of an impressive effort by Cody Hall, was recovered in the end zone for a Wolves touchdown. Emmett added the extra point with a kick, and Western clapped back to make the score 17-13.
Western’s defense continued to dominate, stopping Angelo’s kick return at the 15-yard line and applying pressure. A stand-out play from the defense was when Daron Ulrich Jr. forced an incomplete pass on a potential Angelo touchdown. Although the Wolves were able to regain possession with about 30 seconds left in the half, time ran out before they could add any more points to the board.
At halftime, the Wolves trailed 17-13, but the momentum was finally on their side.
Angelo State came out of the locker room with renewed energy, scoring a touchdown early and adding the extra point to start the third quarter, extending their lead to 24-13. Western’s offense worked hard to respond, with Damon Hickok making key plays to inch closer toward the end zone. While the Wolves couldn’t capitalize with a touchdown, they managed to add a field goal, trimming the score to 24-16.
However, Angelo State’s offense was on a roll. They answered with another touchdown and extra point, building a 31-16 lead. Despite the deficit, Western’s defense continued to fight, with Joseph Northcutt delivering a sack to stop an Angelo drive. The Wolves’ efforts kept the score steady at 31-16 heading into the final quarter.
The fourth quarter opened with a bang as Aaron Woodard delivered a monster hit that set the tone for a physical finish. Both teams dug in, with defenses dominating and possessions going back and forth. Western managed to produce some highlight-reel moments, such as Andrew Simpson’s kick return that left defenders stuck in the turf, and an acrobatic catch from Kade Hustler that kept the Wolves’ hopes alive.
Unfortunately, despite their best efforts, the Wolves’ offense couldn’t find the spark needed to close the gap. Angelo State’s defense held tight, stopping the Wolves’ final pushes. Both teams traded stops as the clock ticked down, and the game ended with Angelo State securing a hard-fought 38-16 victory.
The 2024 season has sadly come to an end, but the Wolves showed significant improvement compared to last year. This season, Western finished with an overall record of 6-5, and 6-3 in conference play — a notable leap from the previous season’s 3-8 overall record and 2-6 league performance. It was inspiring to see Western’s dedicated fans, players, and staff come together to support the team through these hard-fought games. Their passion and commitment have built tremendous anticipation for the upcoming season.

Contact the author at howlsports@mail.wou.edu

Trap

Written by: Jaylin Emond-Hardin | Entertainment Editor

Content warning: this article contains spoilers and mentions of violence and suicide

M. Night Shyamalan’s most recent theatrical release, “Trap,” has hit the streaming service Max. The movie follows Cooper Abbott, played by Josh Hartnett, as he and his daughter attend a Lady Raven concert, where it is revealed they are at the center of a dark and sinister plot.

The Federal Bureau of Investigation — FBI — has set up agents, SWAT team members and police officers throughout and around the concert venue and are set on one task: to find the serial killer nicknamed “The Butcher.”

Viewers come to find out that Abbott is who they are searching for and throughout the film, he constantly outsmarts and outmaneuvers the FBI agents and their profiler, Dr. Josephine Grant. 

One of the most pivotal scenes in the movie is when Lady Raven, played by Shyamalan’s daughter Saleka, is trapped in the Abbotts’ bathroom and reveals to the family that their patriarch is The Butcher. She then uses an Instagram livestream to urge her followers to find and free Abbott’s next victim. When chosen as his newest victim, Lady Raven manages to outsmart and escape him, even while Abbott continues to stay one step ahead of the FBI.

At the climax of the film, Abbott returns home, planning on staging a murder-suicide after figuring out it was his wife, Rachel, who had reported him to the police in the first place. What he doesn’t know is that Rachel has gotten ahold of his bag and drugs him using his supplies. When the FBI and SWAT team arrive, Cooper is already hallucinating, seeing the specter of his mother. He is ultimately taken into custody, but the movie concludes with him using the spoke of a bike wheel to unlock his cuffs. 

The film is a true thriller, keeping viewers on the edge of their seats. Shyamalan is best known for his plot twists, like in his movie “The Sixth Sense,” and heavily utilizes them in “Trap.” 

The film is also based on the true story of Operation Flagship.

In 1985, the US Marshals Service sent invitations to 3,000 fugitives — with over 5,000 outstanding warrants between them all — in Washington, D.C., under the guise that they had won tickets to a Washington Redskins football game. That day, 101 fugitives attended and were arrested on the spot. “Trap” follows that sting operation, with the concert being used to find and arrest The Butcher. 

While the movie’s plot is well-written and easy to follow, it is also extremely anxiety-inducing. Hartnett’s portrayal of a level-headed killer is convincing to the point where viewers will feel as if they are caught in the trap with Cooper Abbott. 

My recommendation: if one has a history of post-traumatic stress disorder or may be sensitive to violence, do not watch this film. While the film itself is well done, Hartnett’s chilling portrayal of Abbott may be triggering. Viewer discretion is advised. 

10/10.

Contact the author at howlentertainment@mail.wou.edu

Why you should try “Grey’s Anatomy”

Written by: Hannah Field | Editor-in-Chief

Content warning: this article contains spoilers and discusses fictitious violence

Season 20 of “Grey’s Anatomy” was released to Netflix June 29, 2024, featuring ten episodes on top of its already prominent 430, spanning from 2005 to the present. Since premiering, “Grey’s Anatomy” has been nominated for 39 Emmys, won a Golden Globe Award for Best Drama Series and a People’s Choice Award for Favorite TV Drama, inspired two spin-off shows and hit an all-time audience record of 37.88 million viewers for episode 16 of season two.
The show has gone on so long that most of the main cast has moved on, their characters being killed or written off, with even protagonist Ellen Pompeo — Meredith Grey — stepping back in the latest seasons.

Most credit the success of “Grey’s Anatomy” to Shonda Rhimes, founder of the production company Shondaland and creator of “Grey’s Anatomy.” Rhimes has become well known for her tendency to kill off characters in the most tragic ways possible, with more than nine notable recurring character deaths overall. In 2015, Rhimes left “Grey’s Anatomy,” but the calamity persists in her absence.

Meredith Grey survived not just a plane crash, a shooting, a physical assault, a bomb, drowning and COVID-19, but also managed to scrape by after a miscarriage, the death of her husband, multiple deaths of her friends, losing her parents and even going to jail in season 16 for — easy guess — insurance fraud.

The show has always incorporated real-world issues, mixing them with fictitious characters and applying a level of relatability for viewers to connect to. Characters struggle with infertility, lack of insurance, love triangles, affairs, religion, relationships, family, cancer and more. “Grey’s Anatomy” takes those issues to an extreme level, allowing for an eventful watch in any episode, and often mixes humor in with how the characters interact and work together.

Most iconic are the original five interns of Seattle Grace Hospital, Meredith Grey, Cristina Yang, Alex Karev, Izzie Stephens and George O’Malley, starting strong in season one until, one by one, the team falls apart through loss, separation and other work opportunities. Most viewers refer to the first few seasons of “Grey’s Anatomy” as the best, having great rewatchability and incredible banter.

Although this might be the case for many viewers, the later seasons add more flexibility and characters and the budget increases over time, allowing for incredible set design, new actors and new plots — meaning more riveting turmoil for “Grey’s Anatomy’s” most loveable characters.

At the end of the day, “Grey’s Anatomy” is an ideal show to watch when coping with something difficult — why? Because Meredith Grey will always be having a worse day.

Contact the author at howleditorinchief@mail.wou.edu

KWOU

Written by: Hannah Field | Editor-in-Chief

According to KWOU’s website, “KWOU is a student-run online radio station and has been the sound of (Western) since our humble beginnings in a closet at the Werner University Center in 2010.” Since then, KWOU has moved to Terry House, next to Public Campus Safety, to continue to “blast tunes” and grow their music library. At Terry House, KWOU has a “PAWDCAST” studio available for rent with professional broadcast equipment and soundproofing. Up to four people at once may use the studio.

KWOU has a radio station available for listening and is open for music recommendations. “The station exists to provide Western students, staff and faculty a chance to share their music and perspectives with the world online 24/7, 365,” said the KWOU website.

Molly Martinka, sophomore at Western, is station manager of KWOU for the 2024–2025 academic school year. “I do all of the behind the scenes work when you come in to use the podcast studio, I’m the one you’ll be communicating with in terms of reserving the studio and making sure that you’re all set up to record (for the PAWDCAST studio).”

On top of that, Martinka manages the scheduling if students are interested in DJing. She also oversees KWOU as a whole, making sure that anyone coming in to use equipment or get involved understands the rules so the whole process runs smoothly.

Martinka herself is in the music scene and devoted to KWOU’s mission. “I’m a singer-songwriter,” said Martinka. “I’ve just always loved music. I’ve grown up making it into a career for myself and I think radio is a big part of that, but there’s such a lack of radio right now. It’s very social media and streaming platform based, and I really think that student freedom of speech is very important.”

KWOU has an Instagram account as well as an email for contact — kwou@mail.wou.edu — as a means of getting connected and involved.

“I think there’s this idea that (KWOU) is an exclusive thing that you have to be a part of already, and that’s not the case at all,” said Martinka. “Any student can join, and any student can reach out and reserve the studio or become a DJ, or even if they just wanted to get involved and learn a little bit more about KWOU and Terry House.”

“We’re always looking for show hosts, music junkies, marketing-minded individuals, outcasts and anyone who can help make our station and our community a stronger, more connected one,” said the KWOU website.

Contact the author at howleditorinchief@mail.wou.edu

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