Episode 10: Coping with Stress
Links
Information on Stress:
National Institute of Health
https://www.nccih.nih.gov/health/stress#:~:text=Stress%20is%20a%20physical%20and,sleep%20disorders%2C%20and%20other%20symptoms.
Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
JMU On-Campus Resources and Activities for Stress-Management:
JMU Counseling Center Virtual Resources - https://www.jmu.edu/counselingctr/virtual_resources.shtml
UREC - https://urecregister.jmu.edu/
Student Activities - https://info.jmu.edu/studentactivities/
UPB - https://info.jmu.edu/upb/
Transcript
0:01 Intro: Hi there! Welcome to Well Dukes, brought to you by The Well. Each week, you’ll hear conversations from a variety of JMU staff and students that we hope challenge what you know, think, or do in regards to your own health and helps you be Well Dukes.
0:20 Mikayla: All right. Welcome everyone. My name is Mikayla Comer. I am the Health Promotion Coordinator at the Well, and I'll be your host. This week we're talking about how to cope with stress. I also have three guests with me here today, and I'll let them introduce themselves and we'll start with MaryGrace.
0:36 MaryGrace: Hi, I'm MaryGrace. I am the grad assistant for Union Programming. Previously, this was Mad4U, but this year we're doing a little bit of transitioning. Surprise, surprise! And I am still trying to focus on mental health for that programming, super excited to be in this podcast today, and excited to talk about some stress management.
0:59 Elise: Hi everyone, my name is Elise Candelario. I'm the Director of Spirit and Traditions for the University Program Board. Um, aside from that, at JMU I'm a junior communication sciences and disorders major with minors in pre-medicine and honors. So as a busy student, stress is definitely something I'm super familiar with, so I'm looking forward to doing this podcast and learning some coping mechanisms that I definitely need in my life.
1:29 Brooke: Hi, I'm Brooke Anderson. I'm a Well Peer educator, and I'm a health sciences public health education major. I am a senior and I just recently last semester worked on a health communication plan for stress management and college students, and I just learned a lot about it and got to apply a lot of it to my life and I'm still working through it. So, I'm excited to be here and talk more.
1:53 Mikayla: Great, we're so happy to have all of you on the call today. So thank you so much for being here. So when talking about stress, I feel like before we can begin our conversation today about how to cope with stress, it's important for our audience to understand what exactly is stress. So according to the National Institute of Health, stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand. In short bursts stress can be positive, such as avoiding danger, but when stress lingers over a prolonged period of time, it may begin to harm your health. So, as I read that definition, what stands out to you all?
2:40 MaryGrace: For me, what really stands out is the fact that when stress lingers for a prolonged period of time, that's when it starts harming your health, and I think that as college students, as a grad student, the semester can be really stressful and if you don't cope with that stress in a necessary timeframe, it is really hard to move forward with the rest of the semester, because you don't have that big long break until winter break, and so months under stress can definitely take a toll on your mental and physical health.
3:15 Brooke: The thing that really sticks out to me too, is that stress can manifest in a variety of different ways. I know personally it manifests physically, in a lot of ways, almost start to get tightness in my chest or like a rash up my neck and I've had skin problems before and so it's just really interesting because I think sometimes I don't even realize that I'm under stress but my body physically reacts and lets me know. Like, “hey, something needs to change.”
3:43 Mikayla: And something I wanted to highlight from that definition too is that there's a difference between positive and negative stress. I feel like so often, the word stress is used in a negative context, and it's often assumed that stress is always a bad thing, but that's not the case. So “eustress” is the term that we use to describe positive stress, and this would be the stress of finishing a task on time, or even getting through a tough workout. “Distress” is the term that we use to describe negative stress, and that would be anxiety, overwhelming concern, or panic. So when a person experiences distress over those prolonged periods of time like MaryGrace was saying, this is when we start to see those physical and emotional manifestations, such as trouble sleeping, like Brooke said even skin conditions, or the onset of anxiety. So as students and graduate students, what are some examples of that prolonged distress that you might be seeing in your friends, roommates, classmates or coworkers?
4:43 MaryGrace: So for me, I definitely see the anxiety, taking place both in myself and in my students, my peers within my cohort. That is definitely something that I struggled with in undergrad as well. And honestly, I always thought that I had it under control, until after I graduated and I started working a real job and I realized that it wasn't just situational, it was something that I needed to deal with. And I had to take those necessary steps to make sure that, like, whenever I'm feeling that tightness in my chest, like Brooke said, like, that's something that I experienced as well. And so being under the impression that like a lot of people are dealing with this right now, and it's okay. But you do have to deal with it, and so something that I do with my cohort members and my closest friends is continue to have those conversations about, you know, “Today I'm really not feeling great, I'm not in a great emotional space, and I need that extra support from you all.” And we continuously have those conversations checking in on how we are, and then deciding what we can do for ourselves or what we can do for each other, and helping relieve that stress and moving forward to be rejuvenated in the work and the school work that we do.
6:06 Mikayla: What are some other indicators of that prolonged distress that you all are seeing on campus, or in your relationships with others, friendships, or coworkers?
6:16 Brooke: I think I see the stress of just being successful, a lot for college students. I know that in, like, the lower classes and stuff it was a lot about just getting A's and getting good grades on exams, and now being an upperclassman its transferred a lot to success of your future and what your, what job you're going to get and am I ready to be good at this professional job that I'm about to get. And also just comparison, I think. It makes you - that anxiety or insecurity makes you look around to your peers and be like, well they're doing better than me and so it just creates more stress. Yeah.
7:01 Mikayla: And so when I hear you say that I'm hearing a lot of different types of stress and there's different stressors and it feels like college - the whole college experience is unique for a lot of reasons but there's also the stress of maybe living on your own for the first time, being financially independent for the first time. So I feel like students - not only is that the academic stress like you're saying, but there's so many more added layers of what students are experiencing. And so I'm glad we've taken a moment to honor that because that is- that's a huge amount of stress for students to have to manage, especially if they've never had a conversation on “How do I cope with this?
7:38 Elise: Um, that's definitely something I can speak to especially going from the transition from freshman year, um, you're living in a dorm so there's not really that much you have to take care of aside from just getting yourself from class to class, but transitioning to living in an off campus apartment, you know, there's so much more that you're responsible for. You're like studying for a test and then all of a sudden your refrigerator breaks and you have to take care of that. So it's definitely a lot of added pressures and responsibility. You're a student but you're also a human being with, you know, rules and regulations that you have to follow.
8:13 Mikayla: And there's that added layer too of students that are living on their own, and then we have students that some students have full-time or part-time jobs, Federal Work Study, assistantships, internships, and so it's not only the academic piece of it anymore, there's just- there's so much going on and so I remember being in it. I remember it vividly. It wasn't that long since I graduated from JMU so that stress I feel like it's still very real. I can relate back to that- our students are going through a lot.
So it's easy for me to sit here and say that, you know, prolonged stress is harmful in the body and we should avoid it. But I want to spend some time on exactly how does that happen? How does stress impact your body? So I did a little bit of digging and found that according to the Mayo Clinic, the human body has this innate natural reaction to stress that I want to talk a little bit about. You may have heard of this process referred to before as “fight or flight.” Our bodies are designed to protect us and to help us determine how we should respond in that moment. So let's use the scenario of, let's say, a dog is chasing you. This stressor initiates that fight or flight response. This process starts in the hypothalamus, which is a small region of your brain. The hypothalamus sends this alert to our body through a combination of nerve signals and hormones to kickstart the adrenal glands and release a combination of hormones, including adrenaline and cortisol. Adrenaline is fascinating for its ability to increase heart rate and increasing blood pressure. While cortisol, on the other hand, works by increasing the amount of sugar, or glucose, in the blood and subdues the non-essential functions of the body in that moment. Being those attributes to the immune system and the digestive system. In a split second, the brain is able to communicate with the body to control our mood, motivation, fear, and it has the power to mute the functions of the body that are not essential in that moment. Like, how cool is that?
But what’s not so cool is when our bodies are in that heightened sense of awareness and defensiveness all the time. So some of those chronic conditions that can happen as a result of that cortisol continuously being released... that can result in depression, anxiety, difficulty sleeping, digestive problems, heart disease, decreased immune function, and some memory and cognition deficiencies as well. So I wanted to spend a moment on that because I feel like once you understand the science of what's happening, everything else starts to make sense. If our bodies are not prioritizing those specific functions, such as sleeping and eating those systems, over time, are diminished. So I feel like, does that help to understand? Like do you feel like students - is that something that - are conversations that are happening? Do students know what's happening with cortisol and stress levels or is that a conversation that you feel like people are just like “I don't know what's going on but I'm just stressed out and I don't know, I don't know what to do about it.”
11:29 Elise: Um, I think a lot of people don't know, and something that I've been noticing the more I've… the more time I spent in college is that I feel that some people kind of expect that college students and graduate students should be stressed out all the time. Um, I think they just feel that's like part of school. It's part of getting your education and it's kind of normalized and I don't think putting that kind of pressure on ourselves is okay because, like, you're saying there's tons of negative health effects. So.
12:01 MaryGrace: Elise, I totally agree with that. Even some of the information that we just discussed and that Mikayla shared with us was new to me today. I, of course, like, know the basics of how my body is produced, like, how what affects me and my stressors. But I think that those, like, little details of how it is actually affecting me, is something that I've never necessarily thought through. That's just not necessarily how my brain works. It's more emotional based. And I’ve definitely had a lot of times in college where I would have anxiety attacks and not realize that that's what was happening. I would just feel that tightness in my chest and I was like, “Oh, that just happens when I'm really anxious or really stressed about something.” And I just kind of told myself like, you know, just- you just deal with it. You use those strategies that you know, you take your deep breaths, and you move past it but that doesn't always help, it's not always enough. And I think it's okay to know that there are other ways to deal with that stress and that chronic anxiety and depression is something that happens to a lot of people, and it's okay to go and ask for help, or it's okay to go to therapy. It's okay to go to a doctor and try new medications. All of that is exactly what is needed, because your body really is reacting to that. And you shouldn't have to be in a constant state of anxiety and feeling back within yourself every day.
13:35 Mikayla: Elise, I love that you brought up the concept of stress, and being to that level of stress is so normalized. Like we see it in the media and it's almost like if you don't feel that way, then there's something wrong with you. And that's such - that's so sad to me to hear as someone that - I've been in that space. I've been in that student role, but then also to know that - that's what our culture perceives as a good thing. As what you should experience. And if you're not staying up all night and if you're not studying all the time and if you're not cramming the coffee,then you're doing something wrong. And so I feel like that's so - I'm so thankful that you brought that up because yeah, we- I think we lose sight of what does my experience look like and everyone's experience can look different, but it doesn't have to be this detrimental-to-yourself stressful experience. And then also, kinda what MaryGrace was saying, those strategies- we learned those deep breathing exercises, but sometimes that's not enough. And I'm really glad that you brought that up because I wanted to bring up coping strategies and how people do cope with stress. And we know that there are negative coping strategies, and sometimes those are in the form of drug use, alcohol dependence, overall avoidance, and unfortunately college students are not immune to those strategies. And it can be really easy to fall into those strategies because they're often accompanied by either immediate gratification or a temporary escape from reality. It's important to remember that these strategies are just that: they're temporary solutions and they can do more harm than good in the long run. And another point I'd like to make here is that when negative coping strategies become the norm for somebody, it can be really difficult to identify these strategies as something that needs to be changed. Brooke actually shared a homework assignment with me that she had completed last year, talking about negative coping mechanisms for stress, and perceiving those as your norm. That idea that, “Hey, if it works, why fix it?” If this strategy has worked for me in the past, if I know that I have a lot of homework coming up and I'm not going to sleep and I'm going to push through and I'm going to do all my assignments right now tonight, that works for me.” Because that's become the norm. Because it does benefit me in that moment, I may not recognize that strategy as negative. So I think it's important to honor that fact right now, is it can be difficult to notice what we're doing and that those strategies might be negative. And especially if that sense of normalcy is shared among our roommates, our classmates, and everything that you're doing is reinforced by the behavior of your peers. So as students, whether that's been at JMU, MaryGrace your previous institution, wherever your experience lies, what negative coping strategies have you noticed in students?
16:35 Brooke: I definitely have noticed, you’ve touched on I think a couple, but the lack of sleep, for sure. Just pulling all nighters, especially when the libraries were open with 24 hours sessions. It was just very common, I think, for students to stay there all night and wake up, or not even wake up in the morning but just study all night for an exam and then try and take it the next day. And sometimes they did well - I don't know how, I could never do that. But I know that a lot of my friends that did. I also know blacking out, and just binge drinking, like you touched on Mikayla, is a really big negative coping strategy for college students. And I've just heard people say things like, “This week has sucked and I need to black out this weekend.” And gone and done that and it's just, like you said, it's a temporary - you might forget about the things that suck for that week but it's going to come back, and unfortunately may have made more decisions that could be even more detrimental.
17:43 Elise: Yeah, I totally agree with everything you just said, Brooke. Um, speaking from personal experience, I am an expert procrastinator. Which is super bad, but, like you were saying, I've kind of adapted to that way of working on things because it works, you know. I use - say I have a paper. I use the stress of knowing I have a paper and I have to write it the night it's due to write the paper. And while I get it done, it's a totally bad experience for me because I'm up all night doing a paper. And I feel terrible the next morning and that cycle is really hard to get out of because, you know, you wait too long to do one assignment and then you do it, and then you have seven more due the next day. And that's something I definitely see in a lot of my friends, a lot of people in my classes. Yeah.
18:34 MaryGrace: Yeah, Elise, I am definitely a procrastinator as well. I have gotten better at that with grad school because the level of work is more than my undergrad experience was. But I would also say, something that I did in undergrad and tend to do occasionally now still, is just like ignoring it. So I have group presentations and all that fun stuff coming up within the next half of the semester. And, you know, if I don't think about it, then it's not happening, right? Well, of course not. But [laughs] if I act that way and I let myself forget that I have to do that over, you know, a weekend or whatever, then I'm not going to be stressed out about it. And I think that part of that is - you can be positive in the sense that like sometimes you just need to relieve your stress, and give yourself a few hours to forget about your work, and just focus on your friends or yourself. But then you also have to make that time to work on your projects and get things done so that you don't experience that super stressed out evening like Elise mentioned. So I definitely understand that. I know a lot of people are procrastinators, just not the best way to deal with it, of course.
20:00 Mikayla: I'm so glad you mentioned taking time for yourself to either just be in a space with yourself or with your friends. That leads me to positive coping strategies. So not all coping strategies are bad. There is a wide variety of things that you can do for yourself to mitigate that stress. And so I wanted to turn that over to you all. What do you do for yourself to cope with stress in a positive, healthy way? And what do you encourage our listeners to do?
20:30 Elise: Um, so this is something that I'm definitely still learning how to do for myself in the best way. I play the piano so that's definitely something I will do. I try to let myself play for like at least 20 minutes a day just to take a break from homework. I like to bake, so baking with my roommates is another fun thing we can do on the weekends. But overall, the best advice I would give to anyone is just remind yourself that like, you're gonna get it done, even if it seems impossible and it seems like there's so much stuff and there’s not enough time in the day, it will happen. And also, things - that homework assignment that is like ruining your life probably isn't going to matter in the next week or month, so just be kind to yourself and just give yourself grace and allow yourself to like make mistakes and do what you need to do.
21:22 MaryGrace: Yeah, I definitely resonate with all of those, Elise, as well. Some of the stuff that I have focused on doing for myself, um, working out really helps me. I know that's not for everyone, but taking a class at UREC is always really fun for me, or just going to the gym and spending, you know, an hour there just for myself and knowing that I'm going to feel better after. And it's not something that I'm going to cancel, it's something that I've put on my calendar. I schedule it with myself. The fact that UREC makes you choose a time has also really helped me. So, that's like a big one for me as well as, you know, just going to get my nails done. I went and did that this morning. I went and worked out this morning, and I feel ready for the day today. So it's just the little things that you can do that help you move forward with that, and asking for help is also okay. Like Elise said, it's gonna get done. It's probably not gonna matter in a month, and you're gonna be stressed about probably something else. But there is a point where you can say, “You know, I'm having a really hard time studying this week, my friend that's in my class, please just come over and study with me because I know that I'll get it done if you're here with me.” But if I'm at home alone or, you know, wherever alone, I might start cleaning my house instead or doing something else that will distract me, Netflix, and also Netflix is a great way to de-stress. Just sitting and watching a movie, but then giving yourself time later to get all of your other productive stuff done. So there are definitely a ton of different ways. There's something for everyone. And I think it's just important for us to know that it's okay to take that time and do something that you enjoy to actually move forward and get ready for the rest of the semester or the rest of the day or week, whatever's coming your way.
23:19 Brooke: I’ve also learned the importance of having a coping strategy that incorporates your mind and your body since stress is a physical and emotional stressor, I guess. Yeah, things that are incorporating both of those things - I know you’ve probably heard of mind-body exercise like yoga and Tai Chi, we have that at UREC and different studios off-campus. That has really helped me a lot. And also, like I mentioned, taking walks with friends and just venting whatever is happening and going on and being able to process with them has helped a lot and just taking breaks. I think when you're feeling that overwhelming sensation coming on to you. Just being like, “Okay, I can take a break for a little bit and come back to this,” and you'll be able to do your work, I think, in a lot better mindset. It'll be a better experience, and you'll, it'll be a better outcome of your work.
24:22 Mikayla: These are all such great ideas and great reminders to keep in our pocket. I always say, my little nuggets of wisdom that I keep in my metaphorical pocket. Just those reminders that, yeah, stress is everywhere and it can be difficult to manage. And if you're feeling stressed and overwhelmed, you are not alone. There are options. You can ask for help. There are so many resources on campus available to students and we encourage you to use those resources. Take time for you. It's okay to feel this way. Again, you are not alone. Be kind to yourself. That's, that's the biggest lesson for me in this is, please please please be kind to yourself. You deserve it. So with all of that said, what is something that you want our listeners to take away today? And how can they apply what we've talked about today to their lives?
25:13 MaryGrace: For me, one of the big things that I've told myself over the last couple of months and so, is that it's okay not to be okay. I think that's a big thing that we hear sometimes, like I think that's becoming more normal to say like it is okay to not be okay. But just knowing that is true. But the big difference is that you have to go find those coping strategies or ask for help from someone. We have resources around campus and a lot of times it can be really intimidating to touch in on those resources and take the step to go to therapy or to go to UREC if you've never been. Like, those things can be anxiety-inducing, but for the most part, we have support systems around us. To ask a friend to go with you or to start by sharing some of your feelings with someone close to you. So just know that it is okay not to be okay and that there is a support system for you. You do just have to reach out because there are so many people who care about you, and you have a ton of people behind you cheering you on. You just have to remember that and be willing to reach out to that person or your family or whoever it might be that helps support you.
26:36 Elise: Um, something I would say, and it's something that I remind myself a lot when I'm feeling sad, is that we're going to college, we're learning in the middle of a pandemic. If you're anything like me you probably feel like you have, like, the entire weight of the world on your shoulders and you're like, “How am I supposed to do everything I have to do when I'm worried about, you know, what's going on in the world right now?” Um, and accomplishing that is like a feat in and of itself, I would say. So just be proud of yourself and, like you were saying, be kind to yourself because no matter what, you're still getting it done, and you're doing something that most other people have not gotten a chance to do, I guess. So, yeah. And also try to have a positive outlook. That's like my best advice outside because even when everything seems like nothing's gonna work out, like, just remind yourself like I was saying, it's gonna get done, you're gonna be okay. And you'll grow into a better person from it.
27:35 Brooke: Yeah, I think I echo that. A takeaway, just in general, is not to wallow in the stress. I think when we start just letting ourselves, like, just sit there and not do anything to try and manage it, it can just be a downward spiral, and we may end up in a place that we never thought we would or intended to be. And so really try and find those positive coping mechanisms that work for you, and it's going to be different for everyone. It may be different for different times in your life, but don't just let yourself be bogged down by stress and think that you have no control over it and it is controlling you because it doesn't have to. And there are resources available like MaryGrace, Elise, and Mikayla have said and, yeah, just know that this isn't something that you don't have control over and it's going to get better.
28:32 Mikayla: I was in a, like a virtual webinar chat the other day with a couple of health promotion professionals at other universities, and something that someone said that really stuck with me is: we are experiencing stress right now in a way that our bodies never have. We are in this pandemic where stress - we are on high alert all the time and we're not used to being in that high stress, high alert, fight or flight for months on end. So I think a good reminder for me is the tasks that, pre-COVID, did not take me very long to do - they might take me longer to do now and that's okay, understandably so, we're living in a time that we never have before. So I thought that was really important just kind of to remind myself of is, “It's okay. It's okay to take your time. And it's okay to take time for yourself as well.” So one question we like to ask all of our guests at the end of our episodes is “What advice would you give to your undergrad self?” And I know some of you are in undergrad currently, but maybe reflect back on your first year at JMU. What advice would you give to your younger self?
29:45 Brooke: I would say, Mikayla, like you were saying, to be kind to yourself and have self-compassion, it changes a lot. And just know that no one is expecting you to be perfect. Your professors want to push you to do your best, but let your best be good enough for you because it is. And failure and success is part of life and so you're going to learn a lot through failure too, just probably even more sometimes than success. So let your best be good enough and know that you can be kind to yourself, because you're not going to be perfect, but you can still work with excellence and be proud of what you're doing and what you've accomplished.
30:24 MaryGrace: So mine is something that I have realized within the last year or so. Being out of undergrad for a year, that's when I finally took the step to like go get help. So, I would say, go to therapy, go see a doctor, a psychiatrist, it's okay to be on medicine if that is what makes you feel better. I think there's such a stigma around going to therapy or being on an anxiety and depression medication and - wow it has made a world of difference for me. And that is something that I recommend for people to take this step and do because I wish I would have done that in undergrad. I was really stressed out. I would experience anxiety. And you don't have to feel that way. So taking those steps to just really focus on yourself and do something that is going to make you feel better, is one of the most important things that I've learned and I wish I would have done a lot sooner.
31:27 Elise: Mine would probably be not to be too hard on yourself. I think the thing I struggled with the most with my first year was feeling like I wasn't smart enough to be in college in general, or to even be in the major I was in. And it took me until pretty recently to realize to like, you know, I am capable. There's a reason why I'm here. Um, and also just to enjoy it. Um, they aren't lying when they say college is like the most exciting time of your life. Despite the circumstances, we still have a really great opportunity that we even get to go to JMU and have these experiences so just enjoy it. Don't let the stress of school and the stress of everything else take away from the good times that you deserve to be having.
32:13 Mikayla: That just makes my heart so happy. I can relate to everything you all have said. I feel like that's such an important message and that's what our students need to hear so thank you so much. And I do have one more question and it's more of a fun question. If you could have any superpower, what would it be?
32:34 Elise: I would absolutely want to be able to talk to animals. I have a cat as well and sometimes when I'm just sitting looking at him, I'm like, “I know you're thinking about something and I just want to know what it was.” So definitely being able to talk to animals, I think it's really cool.
32:52 Mikayla: I love that. That is - that's awesome. I love that.
32:57 MaryGrace: So, Elise, I had one picked out but like, wow I really love that one because I think the same thing about my dog, and I know - he still tells me things just like by barking at me or by making little dog noises, whatever it is. I think it's adorable. I wish he could speak to me. Mine was gonna be super speed because I'm always running late. And that would be very helpful for me, but I think yours is like top tier. You beat me on that one.
32:28 Brooke: Yeah, those are awesome, I love both of them. Um, I did teleporting, because I just think it'd be so cool, because you could see the entire world in like a day if you wanted to. And also you could, like, surprised people and no one would ever be expected when you're coming like your mom's birthday so you're home. Yeah, probably teleporting, I was gonna say flying but you could see more, I think quicker teleporting so.
32:57 Mikayla: Those are so good. Thank you all so much. [Laughs] All right, well everyone thank you for tuning in to this week's episode of Well Dukes. As for social media, Brooke and myself, I am the advisor for the Well Peers and Brooke is in the Well Peers. So our handle on Facebook and Instagram is @JMUWellPeers, so check us out. We do update every week about what programs we have coming up. MaryGrace and Elise, can you talk a little bit more about your social media for your programs?
34:25 Elise: Yeah. So for UPB, you can find us on Instagram @UPBJMU. We have a lot of really fun events coming up, both virtual and some small, in-person stuff. They’re usually on the weekends and they’re an awesome way to relieve some stress and have some fun with your friends so definitely come visit us.
34:45 MaryGrace: And then for me, I have been working on the Student Activities, so that is just over UPB and all of the activities/organizations on campus. So check us out Instagram @JMUStudentActivities. And come find some of our fun little stress-relieving crafts or some of our virtual programs as well. We would love to have you.
35:10 Mikayla: Be sure to tune in next week as we have a discussion about body image coming up for you. And most important, remember to be Well Dukes.
If you're listening to this episode for HTH100, the passcode is "eustress".