Well, it’s that time of the year again. Something about early November always creates the most unproductive energy. Now that midterms are over and Halloween has passed, I thought that I would feel like I crossed a finish line. The only problem is… we’re not finished. There’s still another month left in the semester – man, even writing that makes me feel exhausted. So, now that both your mood and my own are ruined, how can we deal with this feeling of burnout?

What is ‘burnout’?
Burnout is a feeling of emotional, mental and physical distress or fatigue. It is usually caused by extreme or constant stress, commonly arising in work and school environments. Although burnout can look different for everyone, some common symptoms are unhappiness, lack of motivation, constant procrastination, excessive tiredness, lowered self-esteem, feeling helpless and emotional detachment, according to the World Health Organization.

If you are experiencing any of these symptoms, keep reading! If you aren’t but you know someone who is, consider sending this article their way.

WAYS TO COPE WITH BURNOUT

Self-care
There are many types of self-care, so set aside some time in the morning or the evening for yourself. For physical stress relief, try napping, yoga, going on a walk, exercising or having a snack. For emotional wellbeing, try journaling, venting to a consenting friend and meditation. And for personal happiness, you can never go wrong with a facemask and manicure – and a RESPONSIBLE shopping trip.

Time your breaks
The ”Pomodoro Technique” helps with focus and productivity through timed breaks. First, set a timer for 25 minutes before beginning a task, then when those 25 minutes are up, take a five-minute break. Repeat this four times, and the fourth break will be longer. This method incentivizes you to get as much done before the timer goes off – kind of like a game. If 25 minutes is too long or if five minutes is too short, play with the numbers until you find your groove!

Ask for help
It can feel daunting to talk with your professors about mental health and burnout, but I have learned that many of my professors have experienced these same frustrations and don’t mind sharing their tips! Nine times out of ten times, your professor will be understanding and willing to work things out with you. If you need an extension on a paper or if you need to take a day off, just communicate with your professor about your needs so that they can help you before it’s too late. Remember, they were (and maybe still are) students, too.

Talk it out
It has been shown that talking about your problems helps. Putting your feelings into words helps your body release that tension, making it easier to sort through the negative emotions. Find a friend who is willing to listen for a different perspective on your issues or try out a therapist for a professional opinion. Journaling and writing out your frustrations can help with organizing thoughts and finding solutions on your own.

Set boundaries
Time and time again, people end up stretching themselves thin by trying to do everything others ask them to do. This is NOT healthy! Your time is valuable and important, so manage it well. Make sure that you are giving yourself enough room to do what you need and want to do before you hand it over to others. When you end up agreeing to things you don’t want to do, it shows either through body language, tone or (usually a lack of) planning. It might feel bad for the first five minutes, but saying no can save a lot of physical and emotional energy.

Try something new
Hobbies can help get your mind off of the hard stuff. But if you are too good at something, multitasking becomes a lot easier. Finding something new to do like knitting or dancing to keep yourself busy can help you find fulfillment until you can deal with other things. But remember, hobbies are hobbies and should not be used to avoid dealing with life.

RESOURCES ON CAMPUS
There are plenty of people and places around campus that can help support you when you’re feeling mentally, physically and academically down. Here are a few options.

Counseling Services
Located on the intermediate level of Curry Hall, the Counseling Services provides confidential psychological support and mental health resources. The Counseling Services offer individual TeleHealth therapy through AcademicLiveCare (ALC), where students can connect with professionals for psychotherapy, 24-hour crisis and support services, nutrition, psychiatric services, discounted prescription programs and urgent care. 

Additionally, students can talk with the Counseling Services every weekday through Let’s Talk, a brief in-person counseling meeting for more problem-solving issues. If you just need to talk, then Let’s Talk is for you!

Monday and Wednesday: 11:00-11:50 a.m. and 2:00-2:50 p.m.
Tuesday and Thursday: 9:30-10:20 a.m. and 1:00-1:50 p.m.
Friday: 10:30-11:20 a.m.

Lastly, the Counseling Services provide group support sessions where each week a relevant new topic is discussed.

Accessibility Services
Down the hall from the Counseling center in Curry Hall, the Accessibility Services provide support and resources to those with disabilities as well as learning, academic, housing and dining accommodations at Jewell.

Health Center
Also on the intermediate level of Curry Hall, the Health Center is free for all current students and $15 per visit for graduate students and employees. The Health Center is open Monday through Thursday from 8:30 a.m. to 4 p.m.

Telehealth medical visits are also available and can be used for health services like medication refills, allergies, asthma, stomach issues, colds and flu, infections, sprains, injuries, rashes and so much more. If you have something going on, our nurse practitioner can help! To get in touch with Telehealth services, email heathcenter@william.jewell.edu. 

Student Success Center
The Student Success Center offers many resources and support systems to ensure that your time at Jewell is… well… successful. The Student Success Center offers tutoring, writing labs, test preparation and more. For more information on the Student Success Center and its resources, you can enroll in the Brightspace course (from the homepage, click ‘Discover’, then search ‘Student Success Center’ and enroll in the course!)

Julie Dubinsky, Title IX coordinator and director of human resources, sent an email Aug. 19 informing the campus community of changes William Jewell College made to their Title IX policy in response to new federal regulations. Jewell’s sexual harassment policy was affected most by these changes.

Betsy DeVos, U.S. secretary of education, announced new regulations May 6. These regulations officially went into effect Aug. 14. The new regulations address a criticism of the Obama era Title IX regulations, stipulating that the accused must be assumed innocent prior to the investigative and decision-making process.

Generally, those in support of DeVos’ Title IX reform feel the Obama-era regulations were generally over-enforced and led to too many students being removed from campus for violations. 

In response, women’s advocacy groups and several Democratic members of Congress, including Speaker of the House Nancy Pelosi, condemned the new rules on the basis of the strengthening of the rights of the accused. 

In the new policies passed by the Trump administration, colleges and universities can either opt for a standard of “clear and convincing” or a “preponderance of” evidence. The Obama-era Title IX legislation enforced only the preponderance of evidence standard, which essentially states that the adjudicator should find it more likely than not that the alleged sexual harassment took place.

Those who support the DeVos overhaul have complained that the preponderance of evidence is overly lenient to the complainant. The “clear and convincing” standard that schools may now opt for raises the bar for the amount of evidence needed to decide a case from just “more than likely” to substantially more likely than not likely.

Jewell decided to go forward with the preponderance of evidence standard – as had been the norm prior to the passage of the new regulations – instead of opting for the clear and convincing evidence standard.

In terms of how these new regulations affect Jewell, the biggest changes in the sexual harassment policy concern the way complaints are processed. 

“If a formal complaint is filed, the default process is to proceed using a hearing process. This is a formal process that is explained in detail in the policy. Formal complaints may also be resolved through informal resolution only if both parties are in agreement and provide voluntary, written consent after receiving detailed notice of allegations and explanation of informal resolution process. It is important to note that the respondents are presumed not responsible for the alleged conduct until a determination of responsibility is made at the conclusion of the Process,” Dubinsky said in the Aug. 19 email.

The policy details that the formal process begins after a formal complaint has been filed by the complainant. Within five days after the complainant has filed a formal complaint, a written notice will be issued to the complainant and respondent including sufficient details of the reported assault or harassment, a statement that the respondent is considered innocent of the allegation until the case concludes.

This will follow with an investigation led by an individual selected by the Title IX coordinator, involving the collection of inculpatory and exculpatory evidence. The burden of gathering evidence lies with the College and not with the parties. The investigator will conclude by preparing an investigation report that will be submitted to the adjudicator.

Then, both the complainant and respondent will receive a notice indicating that they can select between two adjudication processes – the default hearing process for formal complaints or administrative adjudication. Each party has three days to indicate their consent to participate in administrative adjudication. If one or both of the parties do not consent, the default hearing process begins.

The default hearing process begins with the appointment of a hearing officer by the Title IX coordinator. The hearing officer will then send a notice of their appointment and request that each party sends back a written response to the investigation report. Then, the hearing officer will conduct a pre-hearing conference with the parties and their advisors wherein the officer describes the hearing procedures.

In a departure from the previous hearing process, the new policy requires live hearing processes that involve direct and cross examination of the involved parties. Upon completion of the hearing, the officer will objectively evaluate all evidence and use a preponderance of evidence standard to determine whether a Title IX policy was violated. The hearing officer will then transmit their written decision to the parties.

“This will be very different from the prior process. We don’t know the impact these changes will have at this point,” Dubinsky said.

The administrative adjudication informal resolution option allows the parties to resolve a formal complaint as an alternative to the hearing process. Both parties must consent to this option in writing. If this option is selected, the Title IX coordinator will appoint an administrative officer who will be given a copy of the investigation report and evidence.

The administrative officer will request written responses from both parties regarding the investigation report and schedule a time to meet with each party individually. The administrative officer – after evaluating the report, evidence and responses – will then use the preponderance of evidence standard to reach a decision on whether a Title IX policy was violated and transmit a written decision to both parties for purposes of informal resolution.

New regulations also included redefinitions of several terms, including a narrowed definition of sexual harassment. Sexual harassment is divided into two categories, known as “quid pro quo sexual harassment” and “hostile environment sexual harassment.”

Quid pro quo sexual harassment is defined as a College employee’s provision of “aid, benefit or service of the College” in exchange for an “individual’s participation in unwelcome sexual contact.”

Hostile environment sexual harassment is defined as unwelcome conduct determined to be “so severe, pervasive and objectively offensive that it effectively denies a person access to the College’s education programs and activities.”

In determining the veritability of a hostile environment sexual harassment claim, the investigator and adjudicator will look into a number of circumstantial factors – including impact of the alleged conduct on the complainant, severity of the conduct, frequency of the conduct, relationship between and ages of the parties and the number of people affected by the respondent’s conduct.

Dubinsky emphasized that, despite all the changes, she wants to make sure the reporting process is as coherent and accessible as possible.

“We strive to make sure all are aware as to how to report sexual harassment. Any person may report Sexual Harassment to any College employee and they must report it to the Title IX Coordinator or Deputy Title IX Coordinator. The sole exceptions to the mandatory reporting for employees are the Professional Counselors at the Counseling Services and the Medical Professionals at the Student Health Center,” Dubinsky said.

Both reports given to mandatory reporters and incidents reported to non-mandatory reporters – professionals at the Office of Counseling Services and the Student Health Center – will be included in Jewell’s Annual Security and Fire Safety Report.

If you or someone you know has been sexually harassed or assaulted and wants to report their case for investigation, you can speak to any mandatory reporter or contact Julie Dubinsky at dubinskyj@william.jewell.edu or Landon Jones, deputy Title IX coordinator, at jonesl@william.jewell.edu. 

If you are not interested in reporting but want someone to talk to about sexual harassment, assault or any other issue, you can reach out to Jewell’s Office of Counseling Services at counselingservices@william.jewell.edu.

Throughout the coronavirus pandemic, William Jewell College has extended student support services in order to promote student welfare during this time. Among these resources include expansion of Student Life support, financial aid policies and academic policies.

According to an email from the Student Life office, Jewell has taken services for academic support, counseling services, health services and career development and internships online. Student Life has also sought to host online programs and activities for the remainder of the semester. 

Office of Counseling Services:

The Office of Counseling Services has taken support online. Students can access tele-mental health services and find what services may be available to them by contacting Dr. Tricia Hager, director of counseling services.

On Mondays and Thursdays from 3-4 p.m., counseling services hosts “Let’s Talk Support Group” with Hager on Zoom. 

Student Life:

Student Life has been providing strategies, tips and opportunities for connection during the pandemic. One of these opportunities is taking Friday Jewell Time online so students can meet with Student Life staffers via Zoom. Student Life is hosting yoga with Kathy Benavidez Thursday nights from 8:15-9 p.m. on Zoom. More information can be found by contacting Student Life and sessions can be joined via this link.

Shelly King, dean of students, said Student Life has gotten positive feedback from students about the continued availability of resources. King also commented on Student Life’s priorities during this time. 

“[Student Life is continuing] to be available and accessible to students during this challenging time,” King said.  “Students used to stop by our office to meet in person so we started a Student Life Jewell Time on Fridays at 10:15.  We had our first one this past Friday and had five students participate.  We’ve had other students ask if it will be continued because they want to participate next time. Zoom has worked great to stay connected and to actually see students during some sessions.” 

Student Health Center:

The Student Health Center is offering tele-health services from Jewell’s nurse practitioner, Paula Brown. The center is open 8 a.m.-12 p.m. Students can call 816-415-5020 or email Brown to schedule appointments. Full time undergraduate students can have tele-health visits for no charge and postgraduates will be charged $15 per visit. 

Students should include a phone number when scheduling appointments – and students will be texted to start appointments. All visits should take place on phones, laptops or computers with camera capabilities. 

Brown is also keeping the Jewell community updated with a Student Health Center blog. Check back at the blog for weekly updates about health and wellness.

Financial Aid:

Financial aid suspended its normal refund policy and will provide refunds for unused room and board costs. Students will be refunded approximately $2,400 for eight weeks worth of room and board fees. Graduating seniors will be refunded via check, and continuing students will have the refunded money credited to their fall semester 2020 tuition and fees. Continuing students may request the refund in the form of a check. For students with an outstanding balance, the refund will go toward that balance, with the remainder being credited to fall semester tuition – or in the form of a refund check. Jewell aimed to distribute checks by April 17.

The College also significantly increased the price threshold for course registration. Now students with an account balance up to $2,500 can register for courses in the fall. Students with an account balance greater than $2,500 were encouraged to contact the financial aid department for assistance with registration.

Students with work-study positions will also continue to receive payments throughout the semester. Students will be paid according to how much they work in a typical week. Work-study students were advised to get in contact with the business office to avoid any disruption in payment. Students with workship positions are not eligible for continued payment but can continue working remotely if possible.

Academic and Tutoring Resources:

Academic resources have taken tutoring services online. Students can find more information about academic resources like tutoring and other academic support at the Academic Achievement Center Moodle course. All tutoring appointments will be online, and more support can be found from Pharamond Guice, director of the Academic Achievement Center.

By keeping tutoring services running, the Academic Achievement Center is both providing free support to students who may be struggling with the move to online courses and is providing support to students with tutoring positions – who can continue earning money despite being off-campus. 

Career Development & Internships

Career Development and Internships is providing assistance and support of career-related needs. All remaining career development events will be held virtually – more information can be found at legacy.jewell.edu/career-development. Marissa Bland, director of Career Development and Internships, can also be contacted for more information about career development and internships. 

Tricia Hagar, director of counseling services, says that for suicide awareness week they provided a booth in the union for students and promoted the “Ask, Listen, Refer” program.

The “Ask, Listen, Refer” program is dedicated to education regarding suicide prevention, and Jewell has been recently utilizing their sources. Their mission focuses on helping college students be able to identify those at risk of suicide, recognizing factors, warning signs and showing the general public how to get and receive necessary help.

“We sent out email to all students about this, partnering with residence life with ‘Ask, Listen, Refer’ to promote and push the program out that way. Our primary focus of this month was pushing [suicide awareness] out into the residence halls,” Hagar said.

This week brings up very real problems, especially for college students. Suicide is the second largest cause of death for young people ages 10-34 and is something that some Jewell students have struggled with personally.

Cara Ellman, senior music performance major, is one of Jewell’s students striving to make a difference for its community. Currently a support group is in its pilot stages for students on campus who struggle with mental health issues, disorders, stress and even substance abuse problems. Ellman, Hagar and other students are working together to make the group a regular and popular thing.

“A lot of people feel like it is a sign of weakness to get help or that they aren’t sick enough to seek help.” Ellman says. “[The group] will be a place for everyone on campus who wants to be there.”

Hagar also spoke about what students can do to reach out to others about this pressing issue.

“Students can take the ‘Ask, Listen, Refer’ program, it will give you skills and strategies on how to talk to someone you think might be suicidal. We can also decrease the stigma around mental health issues and struggles so that people may be willing to talk about their own.”

While breaking down the wall of stigma may be a difficult and long process for the rest of the nation, it is definitely something that can start at Jewell’s campus.  

“Suicide is mostly a thing that is preventable. Knowing questions to ask empowers individuals to have the necessary skills to assist friends in need, and knowing when to reach out to a mental health professional,” Hagar said.

While suicide prevention week may be over, the reality of suicide is not. The importance of being aware and having discussions is still a concern, especially on the William Jewell campus.

Jewell’s counseling services are located in Yates-Gill Union room 216, the national hotline number is 1-800-273-TALK and the 24 hours crisis hotline number is 1-800-395-2132. If you or someone you know is struggling with suicidal behaviors and thoughts, please reach out to a health professional.

Photo courtesy of William Jewell College.