It’s Okay to Feel SAD – Don’t You Worry

As we approach the end of the quarter and the days get shorter, it’s not uncommon to feel the seasonal changes on our mood and energy. Seasonal Affective Disorder or what we call SAD impacts many people, bringing feelings of low energy, difficulty concentrating, and even sadness as sunlight decreases. Fortunately, our campus offers a range of resources to help counteract these challenges and support well-being. Here’s a guide to therapeutic resources around campus designed for you to recharge and stay balanced.

Shared Resources

Library

Light therapy lamp

Check out a light therapy lamp to boost your mood. You may check these lamps out at the front desk on the first floor of the library.

Visit the wellness station located at the left entrance for some helpful tools like pantry items or study supplies.

ARC

Explore the Health and Wellness Resource Center. They are hosting a self-care and craft activities with hot chocolate every Thursday between 3-5pm this quarter!

Relax in the Video Game Alcove on the 1st floor. Tips→ Check out the video game collection at the library!

Join a Group Fitness session on the lower level.

The Outdoor Wellness Program provides activities to help you get some fresh air movements.

Here’s the link for more current events the ARC has to offer for all students→ https://myarc.uwb.edu/

Counseling Center

Counseling Center at UW1-080

Student affair offers both UWB and CC students on individual consultation, Group therapy and workshops, Outreach, and Election support.

Here’s the link for more detail information on provided services→ https://www.uwb.edu/student-affairs/counseling

Resources for UW Bothell

UW1

Reflection Rooms located in UW1-007 and UW1-171 for quite, meditative moments. No reservation needed and it’s open during the University’s business hours.

The Whole U

The Whole U is a perks program with wellness resources available to UW faculty and staff. This year, they’re celebrating their first 10 years with the community and hosting a YOGA Month!

Check out this link for more detail information→ https://thewholeu.uw.edu/

Resources for Cascadia College

CC1

Find community and support at Kodiak Corner on the 1st floor of CC1 and The Diversity and Equity Center at room 002 lower level.

CC3

Meditation Room at CC3

Take time to unwind in the Meditation Room located in CC3-120. Reservations are encouraged.

 

 

 

 

These resources are here to help you take a break, re-center, and stay healthy. Don’t hesitate to make the most of them as you continue your journey through the winter!

Road Trips to Take in Washington State

As we transition into Autumn, it is important to take advantage of the weather and be outside! There is only a short time left where the sky isn’t completely covered in clouds and when the sun doesn’t set before 6pm. We are lucky to live in a state where nature surrounds us and where the most beautiful scenic destinations are only a short drive away. As a college student, we may not be able to afford a long vacation or travel to another state or country, this blog post contains some day trips (or night trips!) that you can take if you want to be outside!

Note: Driving times are determined from a start and end point at UW Bothell, this is simply just an estimate and may be different for you depending on where you live!


Whidbey Island

*will require ferry travel & Discover Pass for Deception Pass State Park ($10 for daily pass)

The perfect day trip to take is the drive from Deception Pass down to Clinton, it’s the perfect route to do some hiking, sightseeing, then end it off with a meal at the many cafes and restaurants Whidbey Island has to offer. Deception Pass State Park has multiple trails, with views of the waters below, plus there is more to do such as kayaking and geocaching.

Whidbey Island is home to many small towns, with small shops and restaurants, with views of the waters surrounding it. Towns to include in your itinerary include Coupeville and Langley. In Coupeville, I would recommend visiting Ebey’s Landing if you are interested in a hike with views of the sound. The Whidbey Island and Camano Islands website contains a guide on more places to visit on the island, including the arts, shopping, and town events.

From UW Bothell as the starting point and with minimal traffic, it is an estimated 3 hour and 14 minute round trip. Beginning from UW Bothell, the route will begin with taking I-5 North, driving up to the town of Burlington. Then will continue on State Route 20, this is the main road that runs through Whidbey Island. To return back to the Bothell area, there is a 20 minute ferry ride from Clinton ferry terminal to Mukilteo ferry terminal. View the Clinton ferry schedule here. If you want to begin with exploring the island and visiting Deception Pass last, simply take the ferry from Mukilteo to Clinton, taking State Route 20 north, then taking I-5 South.


Hoh Rainforest & Forks

*Hoh Rainforest will require a Discover Pass for entry ($10 for daily pass)

A must-visit destination in Washington State is the Hoh Rainforest. Located in the Olympic National Forest, it is the perfect escape from the city. Hoh Rainforest has three different trails, two of which are less than 2 miles, and one being 18 miles long.


On the route to Hoh Rainforest, you will pass through the small town of Forks. If you are a fan of the Twilight series, there are multiple locations catered to Twilight fans. Locations such as the Cullen House and ‘Native to Twilight‘ store. If you are not familiar with the series, UW Libraries has the Twilight series available to check out! You will need your UW NetID to be able to check out library materials. Forks is perfectly located on Washington’s Olympic Peninsula, which means that there are multiple scenic locations only a short drive away. If you have extra time, La Push & Rialto Beach are only a 20 minute drive away from Forks. Although it is out of the way, I recommend making the drive as these are some of the most beautiful beaches on the Washington coast!

From UW Bothell as its starting point and with minimal traffic, it is an estimated 4 hour and 30 minute drive, therefore it is recommended to plan for a night stay. I recommend planning on renting an Airbnb in advance because there are only a limited number of motels in the area. There are also cabins available to book near the Olympic National Forest, although they have beautiful views, expect some cabin options to be pricey!


Mount Rainier

Mount Rainier is a great spot to visit especially during the transition between Summer and Autumn. The trees will soon be changing colors, but there are still some wildflowers left! It is important to note that although Mount Rainier National Park does not require a Discover Pass, there is a separate pass you must purchase to enter the park. More information on these passes can be found here.

There are four separate entrances to the park, so it is important to plan beforehand which trails you want to complete and where the closest entrance will be. The National Park Service has a list of all the trails on Mount Rainier with information on trail conditions. The list contains trails of all distances and difficulty levels.

From UW Bothell as the starting point and with minimal traffic, it is an estimated 2 hour drive to Mount Rainier’s Sunrise entrance. The route will begin with taking I-405 South, then will incorporate itself into state route 169. There are multiple routes you can take depending on traffic, as long as the routes lead to state route 410. This is the road that will lead you to the Sunrise entrance. Again, different routes lead to different entrances, so plan accordingly!


These are only a few of the many destinations in Washington state that you can visit, if you are in search of more locations, the state of Washington website contains an extensive list of ideas. If you are focused on hikes, UW Libraries has an extensive list of hiking books, including,

Be safe, and happy travels!

Academic Playlists

As a college student, music is essential to everyday activities. It helps us get through the day, relax in between classes, serve as motivation to keep studying, and even help us exercise!

Here I present to all of you reader’s here, staff, students and guests, to the vastly different playlists that people must have! (If you’re a music lover like me). Some of the songs in the playlist are also recommended by staff here at the library!

It’s always great to discover new music genres and find new songs to be obsessed with, so hopefully these playlists bring something a little familiar, a little new, and can become a comfortable space for you to jam out.

There will be one playlist that has no lyrics and one playlist with! For those who can’t stand trying to focus when there is lyrics, don’t worry, I made a playlist just for you to fit the vibe, too.

These are just the names of the vibes for the playlist that I’ve created, but you are always, welcome to use them however else you’d like! Using the Rainy Days for a study playlist works just as well as using the Midnight Cram playlist for workouts.

We all have different taste in music so use these playlist however you’d like to if you like them.

I have also made the YouTube playlist alternatives for them as well.
Not every song will be the same since they couldn't be found but I put in alternatives that will still fit.

Let’s get started!

Studying in the Library

Of course, for a library blog, I’ve got to start off with the Library Playlist! If you need a little bit of a boost, when studying in the library or relaxing on any of the floors. Reading on the big sofa chairs, leaning back and drown in the book. Or, maybe even when studying with a friend in one of the study rooms, this is for you.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Late Night Studying

Cramming at the late nights makes it difficult to focus. Music can very well help with that, whether as background noise or to use to relax on a stressful night. There are songs for everyone — before you know it, you’ll have gone through all your course material and be ready to crush your exam.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Walking Along the Trail

Sometimes you need a nice long walk to de-stress and daze over the day. To maybe think about something or not think about anything at all. Especially now that it’s getting sunnier, I think this will be the perfect playlist for a nice relaxing hike, too!

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

In the Laboratory

This is for those who are in stem labs, either in bio or in chem. Sometimes you need a boost in energy when grinding in the lab work and to help you focus when going through the motions.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Lazy Afternoons

Don’t you just want to lounge around and lay back on a sofa or on your bed and relax in the afternoon? Maybe take a little nap? This is the playlist for when the afternoon sleepy’s hit and all you want to do is just be languid and rest the afternoon away.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Morning Time!

It can be a little hard to get up in the morning, some people need something a little more quiet and peaceful and some people need music blasting (that some is me). As someone who hates mornings, I made this playlist for the morning people.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

It’s Been Rough

Times get rough, a lot of the time. Even if you’ve had mostly amazing days, sometimes there are days that are harder to get through than others. Hopefully this is the playlist to help ease yourself through the day and make it more pleasant to handle.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Working out

This is a library blog, why would I make a workout playlist? Well, why not? Everybody needs some exercise in some ways or another. I also know that people have different workout song playlists to get them in the zone of focus, so this may, or may not be for you.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Heading Home

For when you’re on the road, or on public transport heading to and from home. It’s a little travel playlist, relaxing with the music as you yearn to be back in a comfortable space.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Today is Rainy

Sometimes it rains. I know, raining is such an amazing phenomenon. I personally love the rain, I think it’s wonderful and calming. But I know that some people don’t like the rain so I tried to keep it rain neutral for the playlist here.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

When Snow Falls

I know that it’s WAY past snow time, but you can use this for the next winter! Maybe. Or maybe you just want to manifest a nice cool winter breeze to prepare for the hot blazing summer that’s coming along.

No-lyrics

YouTube Music

w/ Lyrics

YouTube Music

Now that I’ve laid them all out for you. If you have any playlists or songs you want to share go ahead and make a comment and put it down below!

I always welcome more music suggestions and recommendations and it’s great to discover new songs to be obsessed with.

Playlist Recommendations from other UW blogs!

from: Preparing for Finals Week: UW Libraries 10 Tips for Success

How to Contribute to Minimizing Period Poverty

Let’s talk about “Period Poverty”!

According to the American Medical Women’s Association, the term ‘‘period poverty’’ refers to the lack of proper accessibility and limited affordability of menstrual health and hygiene resources including educational tools, sanitary products, washing facilities, and waste management. (Lea Sacca, 2024)

Here is a bit of data addressing period poverty in our country:

According to a national survey drawn from a survey conducted on 1,000 teens aged 13 to 19, 1 in 5 teens in the US have struggled with affording menstrual products and more than 84 percent of participants reported having missed classes or know someone who has missed classes due to lack of access to period products.

Fun fact: 79 percent of the participants believed we receive more education about biology of frogs than biology of the human female body in school.

How do we take action to help with making period products and period education equally and easily accessible to everyone? What steps of the organizations where we work and study have taken?

In this blog, I’ll be gathering and sharing information about the steps, however small, we can take to reduce period poverty where we live, where we study, and where we work. I will also be gathering and sharing information about the steps University of Washington and Cascadia Community College have taken to minimize period poverty among their students.

What University of Washington Bothell and Cascadia College provide:

The Health and Wellness Resources Center (HaWRC) provides a variety of non-reusable menstrual products for students for free. Both UW and Cascadia students can have access to this source.

For Cascadia Students, Kodiak Cave offers tampons and pads in their food pantry for students to take during their four trips to the Cave each quarter. They also sometimes provide other products that have been donated, like diva cups or lite liners. The Kodiak Cave specialist, Samantha Brown, with whom I had a conversation, also provided me with an Amazon wish list through which you can see the available products in their pantry and buy the products where they will be automatically delivered to the pantry.

Cascadia College also shares a document including the addresses and contact information of multiple local community services that provide food, healthcare, housing, childcare, clothing, etc. to individuals who need them.

Moreover, in both UWB and CC, tampons and pads are accessible in gender inclusive and women’s restrooms.

How we can help minimize period poverty inside or outside of our school:

Purchase feminine hygiene products manufacturers that help fight peiod poverty.

A list of these manufacturers are:

  • Cora:

This company has donated 24 million feminine care products so far.

“We believe everyone should have access to period care–full stop.”

With every purchase you make, Cora provides period products and body literacy resources to people who might otherwise go without.

  • Lunette: Lunette donates cups to initiatives addressing period poverty through their “Cup for Good” program. Organic Initiative (Oi) also supports various initiatives promoting period poverty alleviation.

      

  • Ruby Cup: For every menstrual cup purchased, Ruby Cup donates one to someone in need in low-income countries through their “Buy One Give One” program.

       

  • Saalt: Saalt sells menstrual cups and has a program called “Saalt Gives” where they donate cups to people in need in underserved communities around the world.

You can also help support organizations who aim to minimize period poverty by ensuring that more and more menstruating individuals have access to affordable menstrual products. You can support these organizations by donating or participating in volunteer and advocacy opportunities they provide.

Here is a list of these organizations and how each of them provides opportunities for us to take a step in minimizing period poverty:

Days for Girls:

“We increase access to menstrual care and education by developing global partnerships, cultivating Social Enterprises, mobilizing volunteers and innovating sustainable solutions that shatter stigma and limitations for women and girls.”

Days for Girls provides holistic menstrual health education, helps increase the accessibility of menstrual products for all individuals, trains Social Entrepreneurs and partners with government and health organizations to advances global menstrual equity.

In order to support this organization, you can

  • Donate: You can donate funds either once or on a monthly basis or you can donate products to people who need them, through DfG’s website. DfG provides various other ways to donate on their website including creating your own fundraiser or donating your wedding registry. You can check all donating options through their website: https://www.daysforgirls.org/ways-to-give/
  • Another way to get involved with DfG is through connecting to a DfG team in your area, or even better than that, to start a club in your school/college that partners with DfG. This can be an opportunity for you to join in on advocacy efforts to influence positive change for minimizing period poverty within your own school. You can also contribute to DfG’s mission through organizing fundraising events.

This webpage includes registration forms that you can fill out in order to start a club or a team: https://www.daysforgirls.org/how-dfg-volunteers-work/

Bloody Good Period:

“We give period products to those who can’t afford them and provide reproductive health education to those less likely to access it. And we help everybody talk about periods!

The three main missions of this organization is to Deliver, Educate, and Normalize. There are several ways through which you can contribute to their mission.

  • To help Deliver, you can donate once, on a monthly basis, or annually. You can also help with organizing fundraising activities. Some ways BGP suggests for fundraising are:
    • Buying a period quiz and playing it with friends, colleagues, and family,
    • Selling the closet items you are not wearing anymore and donating the money to BGP,
    • Organizing a bake-sale event and fundraising,
    • Organizing a club in your school or college through which you can start small fundraising events for BGP,
    • AND, many other ways you can contribute to their mission. BGP shares these wonderful and fun fundraising suggestions on this file: https://www.bloodygoodperiod.com/_files/ugd/0977fb_10ebf18d96ae4ff0af8bda09313893f5.pdf
  • To help Educate, you can become or invite a professional you know to become a Medical Volunteer who partners with BGP to lead 1.5 hour educational sessions focusing on Menstrual, Sexual and Reproductive Health. Although unfortunately BGP currently doesn’t take any further applications for other volunteering opportunities, they suggest you to sign up for their newsletter to stay updated on the upcoming volunteering opportunities.
  • To help Normalize, share posts on your social media accounts and use #PeriodPenalty hashtag. One example hashtag posts shared on BGP website is:

“I find it extremely difficult because I get quite bad PMS with regards to emotion and my male manager thinks it is okay to ridicule me for this whilst also managing to say it is fake. So I would only ever talk about menstruation with my female colleague, never with male leadership”

 

Sustainable Health Enterprises (SHE):

“SHE is helping women jump-start social businesses to manufacture and distribute affordable menstrual pads. Coupled with health education and advocacy, girls and women will have even more productive lives than before.”

This organization approaches minimizing period poverty through Debunking Stereotypes, Reclaiming Local Resources, Investing in New Ideas and People, and Launching Entrepreneurs to Improve Lives.

Tons of trunk fiber is thrown away by banana farmers in Rwanda every year. SHE provides these farmers with equipment and training, so that they can process and sell the trunk fibers to them. Then, SHE takes the processed fibers to their community factory to be cut, carded, washed, fluffed, and solar dried under a US Patent approved manufacturing process. The manufactured menstrual pads are sold at an affordable price to schools and individuals who need them! They also “debunk myths and taboos” about periods through health and hygiene education in schools and community.

If you are willing to contribute to SHE’s mission, you can join in their SHE28 campaign by making one-time or monthly donations through their website.

A Final “Period” Note:

Menstruation, a natural yet painful experience endured by half of the world’s population, remains steeped in stigma. Body shaming and societal taboos have isolated many menstruating individuals, leaving them uninformed about their own bodies and proper care. To make living with period as close to convenience as possible, specialized hygiene products are essential, but their accessibility remains a global challenge. High-quality and sustainable options, often deemed luxurious in many places around in the world, are financially out of reach for too many.

It is also important to acknowledge that, “Not all women menstruate, and not all menstruators are women.” It’s necessary to recognize the diversity of menstruating individuals beyond traditional gender norms and respect all experiences of menstruation.

Lack of reproductive health education perpetuates cycles of pain, illness, and inequality, and a world with inequality for half of its population is similar to a bird with an injured wing, unable to soar.

Our collective responsibility lies in removing these barriers. Through awareness, education, and providing accessible products, we can foster a world where menstruation is understood and managed without shame or obstacle. Each small step towards equity strengthens all humanity.

Citations:

Sacca, L. (2024). Period Poverty in U.S. College Students. Journal of Women’s Health (Larchmont, N.Y. 2002), 33(1), 1–2. https://doi.org/10.1089/jwh.2023.0868

What Helped Me Stay Organized as a Student at UW-Bothell

 My time here at UW-Bothell has been quite the journey. I developed many new skills and experiences as I embraced coming and dorming here from my hometown. To me, it is still unbelievable that I will be graduating this spring quarter! Time goes by fast and each time I think of this, I still remember the chaos of my high school graduation and senior night. I knew that participating in the Running Start program at my community college would set me up for the ability to advance in college credits so that I would be able to graduate early. However, it is still shocking to see that in a couple of weeks, I will be walking across the stage. 

 This past academic year has proved to me that time goes by fast and that it is important to take advantage of each given moment. With this being my last quarter here at UW-Bothell, I wanted to share some of my skills and tips that I have developed and embraced throughout my two years of being here. 

Something that I used each day during high school that has stuck by me to this very day is: a planner. I find that by having a planner, it makes everything a lot easier. Not to mention that it can also help you develop other skills like organization, time-management and reduced stress/ procrastination. This can certainly help especially if you are a college student with a hectic schedule filled with demanding homework deadlines. 

When it comes to using a physical or an electronic planner, I personally enjoy a physical one. I like to have the physical copy of my planner so that I can customize it to my liking and so that when I do check things off, it feels more of an accomplishment. Not to mention that for me, having a physical planner is more aesthetically pleasing to have and it keeps me accountable for being consistent with planning out my weekly schedules. 

 

Weekly Planning For Beginners And Pros - Bordio
Image Captured from Bordio.com

Let me take you through my process when it comes to using my planner. To start, I enjoy planning my week every Sunday. This is so that I am aware of what is happening throughout the week ahead of me and so that I’m able to see what I have to get done for that given week. I am also able to prioritize my assignments to see which things require more attention. 

Every day, I like to start the day off by going to the gym. Incorporating weight training into my schedule is a way for me to take time for myself and for my health. I like to set aside about two hours of my morning that is dedicated to this. Within my planner, I write down “Gym @ 8am” for each day, Monday-Friday. This helps me be accountable for getting up in the morning and tackling the day with a good workout. 

Next, I like to write down my scheduled times for my job and for any lectures. With this, and the gym, I like to do a check box on the left-hand side so that once I finish this task, I can sigh relief after I have checked it off. When it comes to class assignments, I like to write them down on the days that they are due during the week, along with the times as well. I find that having Canvas opened to the monthly setting helps me get a clearer picture of how many things I have to do. It also gives me the ability to have some insight the week after to see if there are any important exams, projects, events, etc., need to prepare well in advance. 

Due to the majority of my coursework having deadlines on Sundays @ 11:59 pm, I’ve noticed that the Sunday box within my planner usually has more writing within it. To help manage my time with my classes, and with what I have assigned, I like to color coordinate my classes and assignments. What is nifty about this is that it makes my planner more organized and appealing to the eye. 

Whenever I have additional things that occur during the week, I also like to write them down so that I do not forget. This usually includes any scheduled times that an event or a meeting will happen. As a busy college student, having things written down is important because it helps me manage my time and priorities better. 

 

Photo of my planner for the week of May 20th – May 26th

Having a planner with everything laid out helps me with my routine. I am very routine-oriented, and I like to know what has to get done during the week so that I don’t rush or procrastinate at the last minute. I carry this around with me in my backpack so if there is anything I need to check off or update, I can do so.

Reflecting on how my planner has helped me throughout college, I developed new skills and strengthened some of the skills that I currently have. A new skill I developed is multitasking, and a couple that I have strengthened are prioritizing my objectives, organization, and time management. Some of the skills were ones that I already have, but with the help of a planner, I’ve noticed how it has helped me strengthen my skills because I can get a head start for the week and see which assignment deadlines were high and low-stakes. 

Learning these skills is something that I didn’t adapt to easily. If I were to pull out my previous planner, the resemblance would be apparent as it has taken me time and effort to implement exactly what I was looking for in terms of developing a routine, planning, and organizing. I think we underestimate the power of the planner. It is such a prime way to stay organized and consistent. The nice thing about a planner is that it only suits you and you. It contains your work, schedule, meetings, appointments, etc. A glimpse into your life on paper is the way that I like to think of it.

Looking at the planner example below, one thing that stood out to me was that the creator included a “Rest Day!” on a weekend day. I think this is something that I could see myself doing for the future of my planner because it’s such a great written reminder to prioritize ourselves at the end of a crazy and busy week. 

Some of these techniques were effective for me when it came to using my planner and I hope this blog post can inspire and help any new and current students who are thinking about using a planner or need some guidance to get started. 

Happy planning! 

 

Image Captured from Korrashay.com

 

Resources to help you get started on your planning journey:

Resources for UW-Bothell Students: 

Resources for Cascadia College Students: