Ready to recharge? Want to improve your health? Perform better? Prioritize your sleep.

Most college students operate on less than seven hours of sleep and that’s just not enough, says , director of counseling with the .

“We forget how essential sleep is to our functioning, our concentration, our physical well-being and our mental well-being,” Brown says. “It’s easy to forget that sleep is really important.”

For the long-term, the human brain isn’t fully formed until age 25, and sleep is one of the most powerful tools that helps support that development.

How much sleep is considered good? Seven to nine hours, Brown says.

How can you get there? The Barnes Center offers ample resources for students struggling to get a good night’s sleep.

“From access to the and other meditation and mindfulness tools to our and the , we’re committed to helping our students improve their sleep quality and help them sleep more,” Brown says.

Here are four things to know about good sleep habits and what to avoid.

Go to Sleep and Let Your Brain Do Its Job

Sleep is essential for the body to repair itself, and our cells grow and regenerate while we’re asleep.

Sleep is also when, in the brain, the hippocampus consolidates information, turning short-term moments into long-term memories. Give your brain a chance to cement all that studying and classroom knowledge.

“Getting deep, restorative sleep is so important for students because they’re doing a lot of academic work and they need to be sharp and focused,” Brown says. “If you start stacking nights of poor sleep, you’ll see poor health habits start to form.”

It can also lead to decreased concentration and focus and increased stress, hypertension, irritability, anxiety and depression.

Tip: Brown recommends students aim to fall asleep and wake up around the same time each day, to help develop and maintain the circadian rhythm, the body’s internal clock.

Damaging Effects of Screens on Sleep

Whether it’s a cell phone, tablet, laptop or television, the screens we use emit a specific light that disrupts our ability to fall asleep by mimicking daylight and stimulating activity in the brain.

Brown says the blue light suppresses the body’s release of melatonin, which helps naturally prepare the body to fall asleep, and tricks the brain into a state of alertness.

Tip: She recommends getting off your phone or other screens at least 30 minutes and preferably one hour before bedtime, to allow the brain enough time to wind down.

Healthy Alternatives to Screen Time

Instead of scrolling on your phone, Brown suggests keeping a nightly journal, reflecting on the lessons from the day while creating a to-do list for the next day.

“That way, you get everything out of your mind before laying down for bed, and it won’t weigh on you as you fall asleep,” Brown says.

Tip: All University students have premium access to the , which features guided meditation, mindfulness and bedtime exercises and a library of soothing sleep sounds.

What are healthy alternatives to screens?

• Taking a warm bath before bed
• Practicing deep breathing, meditation and mindfulness exercises
• Washing your face with a calming lavender lotion or using pleasing fragrances
• Drinking herbal teas containing chamomile
• Reading a book with dim lighting

“The biggest key is getting yourself ready for sleep,” Brown says. “Having a nighttime routine is great because it helps you stack together good habits that will improve sleep quality.”

How the Barnes Center Can Help

Brown says the ability to sleep is closely intertwined with eating habits, which is why help students understand how diet and meal timing affect sleep quality.

Exercise is also connected. Brown says students who regularly engage in physical activity enjoy better sleep quality and are encouraged to connect with recreation staff and personal trainers.

Among the offered to support better sleep and rest habits:

• appointments with or to discuss care options;
• sessions tailored for students struggling with sleep difficulties;
• self-care activities, tools and resources through the Crowley Family MindSpa; and
• .

“People think you can catch up on sleep, but you really can’t reverse everything that happens to your body from constantly not sleeping well,” Brown says. “There’s no substitute for getting a good night’s sleep.”

College students may experience a range of stressful events and time periods. From feelings of uncertainty to times of personal, family and/or community crisis, both on and off campus, the is ready to help guide and provide assistance.

One of the largest teams of its nature in the nation, ������ SOS boasts seven dedicated individuals who work throughout the year to ensure that in times of need, students, alongside their supporters, faculty and staff, know and experience the strong yet individualized support of the Orange community.

The acronym “SOS” is intentional, it is an internationally recognized distress signal used to request help. “The nickname ‘SOS’ says it all, it embodies the urgency of our response to student support. There is no student issue too big or too small,” says Shelley Crawford, director of Student Outreach and Support. “Whether it’s a student self-seeking support or a member of their faculty, staff or family, always know we encourage members of the Orange community, near or far, to contact our team whenever it is felt that a student needs support of any kind.”

SOS hosts an open and stigma-free space where students are encouraged to express their concerns early and often. “Reaching out doesn’t always mean something is seriously wrong, it simply means you’re taking a proactive step to get guidance, ask questions or explore available resources,” says Sabrina Brown ’26, office assistant.

Partnering With Student Outreach and Support

From academic, adjustment and transition support to emergency aid, navigating an illness, conflicts and more, whether the student’s issue is something the team can directly help with or not, they ensure a campuswide support network is ignited. The team is not just committed to helping students maintain their academics but also is dedicated to supporting their overall social and emotional well-being. To properly navigate whatever they may be struggling with, the SOS team connects students with guidance and additional resources.

“I wish more of the campus community understood just how many students we quietly support through challenges that go far beyond the classroom,” says Crawford. “O�ܰ� work is rooted in seeing and humanizing each student as a whole person and that approach makes a real difference in whether a student stays, perseveres and ultimately graduates. We champion our students, we are connectors and a constant in students’ lives when they need it most.”

Students do not need to be in the midst of a crisis to contact the team. In fact, they do not need to have any life-altering or major issues at all. If feeling unsure, anxious or overwhelmed about anything pertaining to their academic or personal life, they are welcome to contact SOS.

“From crisis to concerns in question, our goal is to help create a positive and supported student experience. Once a student connects with a case manager for the first time, they can reach out to them throughout their time at ������ for support,” says office coordinator Sarah O’Neill.

Breaking Barriers and Strengthening Access to Support

No matter the issue and even if unsure where to begin, students shouldn’t feel alone in the process of seeking support. Student Outreach and Support is a built-in team available to strengthen the student experience and help students not only navigate times of uncertainty but to thrive as a student, graduate and find success throughout a lifetime.

“For students we create a one-on-one relationship rooted in support, advocacy, guidance and resources. Our consultations prioritize privacy and are equally empowering to those who may be unsure of how to best support their student,” says associate director Catherine “Katie” Storey. “No one should feel embarrassed or worried about reaching out.”

The team prioritizes human connection through being present and attentive to each unique situation. Offering personalized and one-on-one support, a team of non-clinical case managers is embedded within SOS. In addition to appointments and prioritizing students needing immediate help, case managers offer drop-in hours.

The team also understands that in a time of uncertainty it can be intimidating to also meet someone new and share what can feel like vulnerable concerns. To make the first step of reaching out for support a little less daunting, putting a face to a name and a heart behind the help, SOS case managers proactively open the door for connection with words of welcome.

“We’re a holistic support team for everyone,” says Sue Sugar, case manager. “Whether you have an urgent concern or something that simply does not feel quite right, we want to hear from you. No issue is too small.”

“A faculty member expressing care, a staff member taking a few extra minutes to listen or a parent encouraging their student to seek help, can all be powerful entry points to support, support that builds or contributes to the foundation of trust that helps grow the access to our work,” says Sandra Valdes-Lopez, case manager.

“While we often engage with students in times of concern or crisis, our role is also preventative, educational and supportive across the student experience,” says Wilfredo “Wil” Perez, case manager.

“Witnessing students’ resilience and growth is what makes this work so meaningful,” says Amber Saint Joy, case manager. “There is something truly special about being on that journey with them, walking alongside a student as they face challenges, find their footing and discover that they don’t have to navigate it all alone.”

Learn more and take action to support a student or receive support by visiting the , calling 315.443.4357 (HELP) or emailing studentsupport@syr.edu.

Story by Mirren Grimason ’29

The Barnes Center at The Arch, a national pioneer of student-focused holistic health and wellness, has been named to the . The Barnes Center is one of only 30 recipients of this prestigious nationwide award.

“O�ܰ� starting catalysts of success began in 2019 with the grand opening of the Barnes Center alongside ������’s commitment to being a national leader in integrated wellness,” says Cory Wallack, Ph.D., associate vice president of student health and wellness.

“The Princeton Review naming us to the Mental Health Services Honor Roll and more importantly, doing so for our work in student-focused holistic wellness, proactive and preventative skill-building, in addition to cultivating a campus culture fueled to support wellness, is a wonderful recognition of the hard work everyone has contributed to support student wellness.”

The 2026 Mental Health Services Honor Roll is a celebration of undergraduate institutions for their exceptional dedication and commitment to their students’ mental health and well-being. Through intentionally empowering students by placing them into the driver’s seat of their uniquely defined wellness journeys, coast-to-coast the Barnes Center has been established as a student experience success leader.

Uniting Wellness for Individualized Student Success

At the forefront of this honor is the recognition of the Barnes Center’s intentional and trailblazing work to implement an Integrated Wellness Model. This model intentionally weaves together Health Care, Counseling, Health Promotion and Recreation teams, services and programs, yielding countless student support success outcomes it continues to see accomplished.

“As a national leader our Integrated Wellness Model continues to be unique. While other campuses have integrated parts of these systems, ������ is one of the only universities in the United States that has integrated services to the extent that we have,” Wallack says.

The Barnes Center is centrally located on campus and physically hosts the wellness team (Health Care, Counseling, Health Promotion and Recreation) under one sprawling roof. This shared location naturally creates and strengthens integration of student wellness experiences. At the Barnes Center, all are encouraged and empowered to “be well” in their own unique, ever-evolving wellness journey. In addition to integrating teams, this holistic wellness approach also intentionally encompasses mind, body, spirit and community.

The Princeton Review Names Barnes Center on 2026 Mental Health Services Honor Roll

The Princeton Review and partners selected honorees based on data from its 2025 Campus Mental Health Survey and those that have shown a strong commitment to their students’ mental health and well-being. Recipients, such as the Barnes Center, scored highly in campus quality of life, overall well-being, student empowerment and education, offerings (e.g., services, programs and resources) and administrative support (e.g., policies, staffing).

“One of the key strengths of our campus is the intentional way we foster a quality of life that supports students’ overall well-being,” says .

Among the other criteria that supported the Barnes Center’s honor roll placement are:

• Authentic Holistic Wellness Approach: Demonstrated through a broad range of services integrating mental and physical health, emotional resilience, identity development and community connection.
• Proactive and Preventative Skill-Building: A strong emphasis on equipping students to navigate stress, conflict and transitions.
• Campus Culture Prioritizing Holistic Wellness: A united campus in the pursuit of student well-being and a community of care, supported by data-driven presentations and trainings for faculty, staff and students.

Shaping Tomorrow’s Wellness with the Data of Today

“To ensure that the Barnes Center remains responsive to students’ evolving needs, we pursue continuous assessment comprised of collaboration and adaptation. Ultimately, we strive to remain curious and connected to the student experience, adapting our approach as new needs emerge and ensuring that wellness remains welcoming and a shared community-wide responsibility,” Brown says.

For the dedicated Barnes Center health and wellness team, this honor is just one of many milestones to come in the evolving pursuit of defining student wellness on a national level. Fueling a future of success is the ongoing commitment to data-informed decision-making.

“O�ܰ� ongoing commitment to utilizing data to inform integrated health and wellness programs and services is a priority,” says Veronica Whalen Jones, director of health promotion.

“In addition to tracking utilization, we are committed to assessing impact through program assessment and focus groups to ensure we are meeting the needs of the student community now and into the future.”

University faculty and staff seeking practical tools to navigate today’s work and life challenges are invited to join upcoming learning sessions focused on helping participants live their best life by prioritizing well-being, happiness and resilience.

The Thrive! well-being series, facilitated by Jaime Weisberg of Northbound Coaching & Consulting, returns to campus with refreshed content, updated research and new strategies drawn from the field of positive psychology.

The program offers 12 monthly sessions, each held twice—once on North Campus and once on South Campus—to accommodate different schedules. Sessions run for one hour during lunchtime and are designed to stand alone, allowing participants to attend as many or as few as their schedules permit.

“This is the kind of program that people usually don’t know they need until they get here,” says Weisberg, who has facilitated the program for higher education institutions, nonprofits and corporations over the past seven years. “It’s for anyone curious about how to live better, feel better, understand how our minds work and eager to put evidence-based tools into practice.”

What to Expect

The sessions cover topics ranging from the science of happiness and optimism change in habits, mindfulness, goal setting and relationship-building. Each session combines research-backed theory with practical application through activities and group work, equipping participants with immediately usable tools.

“I think we’re sold a narrative on happiness that it’s a destination that we might arrive at someday,” says Weisberg. “When we go into the science of happiness and what really makes us thrive, people are surprised that it’s something you can be creating all along, and that the factors that lead to happiness are actually quite broad and can be different for each person.”

Why Now?

The need for these tools has only intensified over the years. Remote and hybrid work arrangements, cultural upheaval and the lingering effects of the pandemic have contributed to skyrocketing rates of loneliness and mental health challenges.

“Our mental health and well-being have never been more challenged than it is at the moment,” Weisberg says. “People are usually adept at seeking out support when they have illness or trauma. There’s also a lot of people who might not feel unwell, necessarily, but just don’t feel as vibrant as they could be—that’s who this program is for.”

The in-person format offers additional benefits beyond content delivery. Weisberg points to the neurological advantages of gathering with others who share similar goals. “We produce oxytocin, the calm-and-connect hormone, when we’re connecting with other people,” she says. “There is an implication on our nervous systems when we’re all coming together to connect and learn together.”

More information about session dates, topics and registration is available on the . As a reminder, the ������ Wellness Initiative provides opportunities, programs and resources to empower faculty and staff to lead a balanced and healthy lifestyle.

A significant expansion in structure, programming and community outreach  is paving the way for the (CHB) to help position ������ as a national leader in research, education and practice.

An initiative of the (A&S), the and the (IVMF), CHB has a particular focus on the study and promotion of health, well-being and resilience among veterans and military-connected individuals.

Since launching its website and affiliate portal this past summer, have joined CHB—researchers, educators and clinical practitioners from across the University and from area health institutions. have been launched and the student research cohort has been formed.

CHB has hired a dedicated to support affiliate projects. It has also established a for staff who coordinate research initiatives and plans to implement student awards. Additional workshops and research showcases are scheduled for spring.

Building an Ecosystem

CHB is designed to advance translational health behavior research, education and training and provide a collaborative ecosystem for professionals working in the health behavior field, says , A&S professor of psychology, licensed clinical psychologist and CHB director.

Health behavior is a broad, interdisciplinary area that examines the many factors, choices and conditions that influence physical and mental health across the lifespan. The center’s purposeful cross-campus, cross-institutional structure makes it a hub for affiliates to share interests, findings and treatments and engage in academic and professional collaborations. Affiliates conduct basic laboratory studies, field research, clinical trials, digital health intervention work, qualitative studies and implement projects.

Veteran Focus

While CHB operates across a wide range of health behavior fields, a specialized focus on veterans and military-connected individuals complements the University’s commitment to that population, according to Ditre.

“������ has a national reputation as the best university for veterans and military-connected students. The University has worked with the Syracuse VA for about 30 years, beginning with faculty research collaborations and later expanding to co-mentored training and student placements. Building on that reputation and three decades of partnership, we should also strive to be the best place to learn how to serve veterans,” he says.

Veterans experience higher rates of suicide risk, trauma-related concerns, sleep problems, chronic health conditions and substance use compared to civilian peers. Many also face barriers tied to geography, stigma and complex transitions between military and civilian systems.

“These gaps have real consequences for individuals, families and communities. The University and this center, in collaboration with the IVMF, are uniquely positioned to address them,” Ditre says.

Digital Innovation

Digital innovation is a high priority because technologies like mobile devices, biometric monitoring and virtual reality help researchers collect real-time data from participants and capture their moment-to-moment experiences as well as indicators of health and behavior.

Affiliates have built mobile tools, tested them in trials and worked with community partners to implement check-in platforms and digital interventions that deliver guided exercises or personalized feedback.

“These tools let us reach people who may not engage with traditional services and connect with participants as they go about their daily routines or in settings where traditional care is harder to access. These technologies also help us understand behavior, tailor information to individual needs and deliver support in ways that fit people’s circumstances. For many of the populations we serve, this kind of flexibility is essential,” Ditre says.

Assuring health equity is another key focal point. That means designing studies and programs that are flexible, accessible and attentive to actual conditions and making sure that research benefits and outcomes reach the communities that need them most.

Grant and Award Applications

Application portals for the new pilot grant programs open Jan. 20, 2026, and close Feb. 12, 2026.

The supports cross-departmental and cross-campus projects with external institutional partners. The supports new or expanded ������ and Veterans Affairs collaborations.

The grants range from $500 to $10,000 and the total pool of $50,000 is funded by A&S.

The funds give teams a way to test ideas, build a partnership or generate early data for larger external grant submissions. They also lower the barrier for new investigators who want to connect their work with campus priorities, according to Ditre.

Nominations for the , which cites excellence in research coordination work, are ongoing.

Future Activities

Future plans include more workshops with VA partners and collaboration with University Academic Affairs and the IVMF on a “Voices of Service” showcase where faculty, staff, students and community partners share veteran-focused research, courses and applied programs.

A neuroscience and health behavior research day, new working groups regarding sleep, substance use, trauma and digital health issues, awards for student work and additional community engagement activities are also planned.

Benchmarking the highest academic and student experience standards, Counseling has achieved national accreditation from the through 2035. Driven by the mission to promote advancement, communication and application of psychological science and knowledge to benefit society and improve lives, APA is the nation’s leading scientific and professional psychology organization.

Recognizing the with APA accreditation signifies that the program has successfully completed a rigorous evaluation process. The evaluation process is inclusive of a comprehensive self-study, an extensive professional peer-reviewed site visit and a committee review.

Accreditation also demonstrates the Barnes Center at The Arch’s commitment to academic excellence and ethical practice, alongside evidence-based psychological training.

“The Barnes Center at The Arch’s commitment to high-quality, multidisciplinary supervision, training seminars and clinical experiences are only a few of the highlights that really resonated with the APA throughout the accreditation process,” shares . “This milestone reflects the time, dedication and effort the Barnes Center Counseling team has invested in the Doctoral Internship Program in Health Service Psychology and affirms our commitment to providing high-quality academic and professional development.”

The internship program not only prepares the next generation of mental health professionals but also strengthens daily student counseling care services. Through hands-on experience in delivering research-based, human-focused support, interns contribute to a positive ripple effect and to the Barnes Center’s high-standard of care. This dual impact—developing skilled practitioners while enhancing the student experience through wellbeing—is reflected in the program’s APA accreditation, a mark of excellence and commitment to the highest professional standards.

“We’re working to create well-rounded, culturally responsive and competent psychologists, capable of providing ethical and meaningful support to the people and communities they serve,” Brown says.

As interns strengthen skills, they bring fresh insight and dedication to the counseling services that students rely on. This shared growth strengthens both the learning experience and the quality of care on campus—a commitment recognized through the program’s APA accreditation for its outstanding training and human-centered approach.

Mentorship and experiential learning are also core values of the internship program.

“O�ܰ� training program operates from a Developmental-Mentoring Model, emphasizing experiential learning, cultural competency, identity development and scholarly inquiry,” says . “Interns can expect to receive exposure to diverse professional role models, experience multiple supervisors and a variety of opportunities to work conjointly with staff through integration into mental health work. On a gradual integration and alongside intern’s training goals, offerings including individual and group counseling, on-call response, outreach programs, community building programs and more are offered.”

APA accreditation strengthens licensure eligibility and career opportunities for participants, showcasing to employers, peers and clients that graduates have achieved a level of training recognized nationally for making a meaningful impact on mental health and wellbeing.

Annually, the Barnes Center at The Arch Counseling recruits three doctoral interns. Interns are hosted from Aug. 1-July 31. Those interested in applying are invited to learn more on the .

“The most valuable part for me was supportiveness and flexibility in my clinical interests and career goals. I was able to fully immerse myself in various areas aligned with my interests and felt completely supported along the way,”  and graduate of the Barnes Center’s Doctoral Internship Program in Health Service Psychology, says. “I now have a clearer understanding of who I am as a clinician, greater confidence in working with complex cases and a deepened interest in training/supervision. The experience has truly prepared me for the next steps in my career.”

Flu season spans from October to May each year, which aligns directly with some of the busiest times of the academic calendar. Those who contract the flu can be sidelined for days—missing classes, events and time with friends. A quick flu shot, often covered in-full by insurance, helps those who receive it stay healthy and flu-free.

“Stay healthy, stay connected and make this year one without the flu,” says Dr. Karen Nardella, M.D., Barnes Center at The Arch medical director. “Simple steps like getting your flu shot, practicing good hand hygiene and staying home to rest when you’re sick, go a long way in keeping our campus community healthy and connected.”

Protect Yourself and Your Plans, Schedule Your Flu Shot Today

As the Barnes Center at The Arch monitors the flu season, the health and wellness team is anticipating a rise in  cases this year. Campus flu clinics are available for students to receive the influenza vaccine (flu shot). In addition to flu clinics, appointments are also available through the University Pharmacy. Additional information is available on the .

• When are flu clinics offered? Oct.-Nov. 2025. Additional clinics will be scheduled based on demand.
• Are appointments fast? Yes, usually under 15 minutes.
• Is there a cost? Most flu shots are covered in full by insurance. Students who have a co-pay or medical charge applied will be billed accordingly to their Bursar account. Please know, ability to pay is not a barrier to service.
• Is it easy to schedule an appointment? Yes! Flu clinic appointments can be scheduled on the . If you have questions, don’t hesitate to call the Barnes Center at 315.443.8000 for further support.
• How do I find the flu clinic schedule? The schedule is made available to students within the . More information about the portal is available on the .
• What if the flu clinics don’t work with my schedule? There are always additional flu shot appointments available at the .

For questions please contact the by calling  315.443.8000 or emailing BarnesCenter@syr.edu.

The received the 2025 Excellence in Mental Health and Well-Being Award from Insight into Academia magazine, a measure of an institution’s individual programs and initiatives that advance the core values of inclusive excellence and belonging through programs, events and other campus activities.

“The Whitman School is delighted to receive this recognition for our outstanding programming in support of all of our students and their overall well-being,” says Interim Dean Alex McKelvie. “Not only do we teach business here, but we also prepare students with other skills not found in a textbook that ensure they are ready to face the challenges they are likely to encounter in the workforce. Our programming helps to ensure they have the tools, knowledge and support to understand how important attention to mental health and well-being are to their professional and personal success.”

While the University provides an amazing network of support and resources for all students, Whitman’s three-prong initiatives—financial, curricular and co-curricular programming—demonstrate how mental wellness has been successfully embedded into the Whitman School as a whole.

This recognition, highlighted in the September 2025 issue of Insight into Academia, is the result of a multi-faceted, comprehensive and proactive approach. It includes, for example, financial relief from the Whitman Opportunity Fund for unexpected expenses key to student education or to supplement those students unable to participate in experiential activities not covered by tuition, like the annual Whitman on Wall Street visit to major global partners in New York City.

According to Assistant Dean for Undergraduate Programs Lindsay Quilty, the award also recognizes Whitman Wellness Week, held twice each academic year to applaud healthy habits, open dialogue and mindful activities during peak periods of stress, such as mid-term exams.

In addition, the Whitman School welcomes guest speakers and holds seminars that use real-life examples of managing, overcoming and destigmatizing mental health challenges, both in the academic and professional world. And, Whitman also offers its Entrepreneurial Well-Being course to specifically equip future leaders with vital stress management aids.

“This award is a credit to everyone at the Whitman School—faculty, staff, students, alumni—who have worked to ensure that Whitman students not simply survive but, in fact, thrive by preparing them for the rigors of today’s demanding work environment,” says McKelvie. “We are proud to receive this recognition and are especially grateful to those who have helped to make prioritizing mental health possible through financial support, such as the Nass Family Mental Health gift that continues to help fund our growing emphasis on healthy well-being at the Whitman School.

“We know that institutions are not always recognized for their dedication to their mental health and well-being services and support for their students and employees,” says Lenore Pearlstein, owner and publisher of Insight into Academia magazine. “We are proud to honor these colleges and universities as role models for other institutions of higher education.”

For more information about the 2025 Excellence in Mental Health and Well-Being Award, visit .

The Barnes Center at The Arch Health Promotion team was awarded the for the fourth straight year. Presented by Vector Solutions, the CPN Seal of Prevention is awarded to colleges and universities that have demonstrated leadership in digital prevention programming focused on student safety, well-being and inclusion. Only 10% of colleges and universities in the country achieved this recognition.

The CPN Seal of Prevention represents the highest standard for online prevention education, with a rigorous set of criteria to ensure colleges and universities are taking action to create a safer, more inclusive campus through comprehensive, evidence-based digital prevention education across critical areas, including sexual assault, alcohol misuse, mental health and discrimination. The CPN Seal of Prevention establishes guidelines for discerning quality online prevention education and implementation practices, and positions prevention as central to key institutional outcomes.

“O�ܰ� for incoming first-year and transfer undergraduate students are directly related to this award,” says Veronica Whalen Jones, director of Barnes Center at The Arch Health Promotion. To fulfill the University’s Community Wellness Requirements, incoming students are required to take three online training modules on alcohol education, sexual assault prevention and diversity, inclusion and belonging prior to arriving on campus for their first semester.

These required education modules help positively impact the campus community and help students thrive. “The programs that make up the Community Wellness Requirements are focused on equipping students with knowledge to create a safer, supportive and inclusive community for students to live and learn,” says Whalen Jones.

Expanding on education for returning sophomores, juniors and seniors, the Barnes Center Health Promotion team helped to implement the last summer. This is an annual sexual and relationship violence prevention training requirement that builds upon the Community Wellness Requirements.

To learn more or with questions, please visit the Barnes Center at The Arch , call Barnes Center at The Arch Health Promotion at 315.443.8000 or email communitywellness@syr.edu.

When Sensei JoAnn Cooke began as a Buddhist chaplain at Hendricks Chapel, she had no idea of the coming global pandemic and the impact it would have at ������ and throughout the world. While Cooke and fellow Buddhist Chaplain Sensei Jikyo Bonnie Shoultz worked together to plan weekly meditations and outings to the Syracuse Zen Center, the world shifted in the spring of 2020, and so did Cooke’s plans. As the Buddhist Chaplaincy practiced social distancing and moved into regular Zoom meditations and sangha meetings (gatherings in which the students can talk and share), Cooke observed the students’ needs more clearly and adjusted her plans accordingly.

“People were lonely. They had a lot of anxiety,” recalled Cooke. She knew the need for meditation and mindfulness would increase as students returned to campus in the fall of 2020. That’s when she put together the Mindfulness Certification program. Some of the students who showed interest in the program were already invested in their meditation practice, but many others were curious about meditation and nervous to try it. While some participants identify as Buddhist, most come from other backgrounds (including faith-based and atheist/agnostic) and gather to embrace the spiritual benefits of meditation and mindfulness.

The students who came together for meditation and the weekly sangha meetings felt like they had found a sense of belonging. “When you’re in a group, you just see that you’re not the only one who feels pain,” said Cooke.

The Mindfulness Certification has three levels. The first level entails attending a beginners’ workshop that includes how to sit in meditation and how to deal with discomfort. The student must attend one or more meditations per week and keep a short journal. About 40 students have completed the first level of certification.

Why develop a certificate for meditation? “Your brain is going to tell you that you don’t have time to do ‘nothing’ for half an hour; you’re very busy and you shouldn’t do it,” Cooke says. “But if you tell your brain, ‘I’m getting a certificate!’ your brain is going to understand that you’re gaining credentials.” However, she adds that the real payoff isn’t a piece of paper, your well-being is where the real benefits lay.

Caroline Moller ’24 will receive her Level 2 certificate this semester. As a senior studying forensic science and psychology in the College of Arts and Sciences, she notes many benefits for both her personal and professional well-being. Just about a year ago, Moller’s friend asked her to attend a meditation session. Before that, other trusted people in her life had recommended meditation. “It was never something I saw myself capable of doing, because I had always been a highly anxious person,” she says. “My life has been changed ever since for the better.”

Not only did Moller feel that she received personal benefits from her involvement, but also that the entire group was collectively recovering from trauma and stress. “Being a part of this group has acted as a healing process,” she says.

University staff member Robin Summers started her mindfulness practice in 2018. Currently, as an assistant director in admissions, she is grateful for her mindfulness training with Cooke and others. She travels often to recruit future students and feels the benefit of the lessons she has learned. “I can tell when I am meditating and when I’m not. I can physically and mentally feel it,” she says. “As a parent and a caregiver for older parents, my ability to manage the noise in my life is much better.”

Avid practitioner Joe Perez, a senior at the State University of New York College of Environmental Science and Forestry (SUNY-ESF), started meditation after his therapist introduced a visualization practice during a session. Perez realized that meditation would be a helpful addition to his regular therapy sessions, and he has since learned to calm his emotions and think through situations logically.

For those seeking care for mental health, mindfulness training is one of many options.* Mindfulness practices are considered a healthy supplement to medication and other modes of therapy, like .

Mindfulness, according to Cooke, is about paying attention. “Paying attention is a spiritual practice where you find joy and gratitude,” she says. “And that’s how you express compassion: paying attention to other people and their needs.”

Here are six tips for starting your mindfulness journey:

1. Bring a friend! Engaging with a community or a friend can enhance your practice and provide motivation.
2. Just pause. Use meditation as a tool to pause the hustle of daily life, offering a moment to regain control and perspective.
3. Find a teacher. If you can’t find a teacher, try a video or podcast to get started.
4. Persist with patience. Meditation is a skill that develops with practice. Embrace the process with an open heart and patience. Initial discomfort or skepticism is part of the journey.
5. Reflect on the positives daily. Every day has moments of both delight and discomfort. Note those moments, and then release them.
6. Just try it. You don’t need any prior knowledge about meditation before attending.

“You are not alone,” notes Cooke. “When we meditate as a group, we learn that we are all experiencing pain. There is pain and discomfort in the world, but it doesn’t last forever. Experiencing this together creates community and compassion, two things this world needs a lot more of.”

You can learn more about the Mindfulness Certificate program and the meditation schedule on the . Anyone from SU or SUNY-ESF is welcome to join meditations or sangha meetings. Contact Cooke at jmcooke@syr.edu to have a cup of tea and talk about your interest in meditation or in receiving mindfulness training.

*SU and SUNY-ESF students seeking mental health support can reach out to the Barnes Center at the Arch, which offers services for mental health emergencies at 315.443.8000 or barnescenter@syr.edu; faculty, staff and employee family members can contact . The Barnes Center at the Arch also has . The has resources to support yourself and help others, as well as a chat service to talk with crisis counselors around the clock.

At the 2023 Syracuse WorkForce Run/Walk/Roll (formerly the J.P. Morgan Corporate Challenge), ������ held the distinction of being the largest employer represented among dozens of local companies participating in the annual tradition for the second year in a row.

In June, University faculty and staff members will have the opportunity to reclaim that title and enjoy an evening of camaraderie, networking, food, fun and movement. Participants of all abilities and fitness levels are encouraged to join the ������ team. “Campus gets very busy this time of year with Commencement and end of year activities, so this is a fun evening to hang out with people that share the same Orange pride,” says Jacqui Smith, member of the planning committee for the University’s team. “This is also a great chance to get to know other folks from around campus in a low-pressure environment. And there’s food and T-shirts so who can say no to that?!”

Everyone’s favorite mascot, Otto, will also be there again this year to cheer on the Syracuse team—so if you’ve ever wanted to give them a high-five as you cross the finish line, here is your chance!

Interested? Here’s What You Need to Know

• This year’s race begins at 6:45 p.m. on Thursday, June 6, at Onondaga Lake Parkway in Liverpool.
• The distance is 5K (3.1 miles) and a map of the course is .
• There is a $43 registration fee, half of which is paid by the University. Participants will need to make a $21.50 credit card payment when they .
• The deadline to register is Monday, May 6.
• The registration fee includes a ������ team t-shirt to wear during the event, an official race T-shirt and a complimentary buffet-style dinner (vegetarian and gluten-free options will be available).
• Packet and t-shirt pickup will be held at our tent 1.5-2 hours before the event.
• Parking is available at NBT Bank Stadium, and a complimentary shuttle bus service is provided. The has detailed parking information and answers to frequently asked questions.

The Syracuse WorkForce Run is for  of the University; however friends and family are welcome to join by registering as an individual participant, paying the full race fee of $55 and picking up their own race packet.

“Don’t miss out on this great team building event and opportunity to represent ������, while getting some exercise with others,” says Erin Schaal, who is also a member of the planning committee.

For any questions about the event, please email wellness@syr.edu.

At the forefront of constructing cornerstones that build resilient communities on campus and beyond graduation, is moving Diversity, Equity, Inclusion and Accessibility (DEIA) from a conversation topic to lived experiences, intentionality and cultivating spaces that empower each unique individual.

DEIA: The Core of Wellness

When explored through a student-focused lens, DEIA is the core of holistic health and wellness. It’s also physically represented as the , showing its intersections with all eight Dimensions of Wellness.

“Holistic well-being cannot be explored without first acknowledging global and historical systems of oppression and health inequities that exist and interact with each Dimension of Wellness,” explained Tanya Williamson, Barnes Center at The Arch associate director for diversity and inclusion. “If not discovered and addressed, systemic health inequities can create barriers to accessing care, education and services.”

Cultivating a Culture of Belonging

Individuals thrive in affirming spaces. Seeking to cultivate a culture of belonging, the Barnes Center at The Arch health and wellness team not only represents DEIA as the core of their Wellness Wheel, but work to keep DEIA at the center of every action.

“Every ������ community member should feel welcomed and valued. Our mission is to integrate Diversity, Equity, Inclusion and Accessibility, into all aspects of health and wellness,” Williamson says. “To achieve optimum health and wellness, our services, policies, practices, and the way we treat others must include the values and practices of DEIA.”

Leading the Wellness of Tomorrow by Prioritizing DEIA Today

Williamson and the , which enhances the student health and wellness experience. Examples of this include but are not limited to: speaking with, gathering and implementing student feedback; trainings and workshops; expanding campus coalition through the Barnes Center DEIA Committee; and more.

“We are invested in DEIA initiatives that enrich the student experience. We’re learning and deepening our knowledge while taking actionable steps,” Williamson says. “O�ܰ� collaborative work manifests in a variety of ways, including identifying the interrelated and overlapping impact of personal and institutional forms of inequity. We then exam issues from historical and current perspectives. We acknowledge the inequity that our students may face, and we ultimately strive to create opportunities for education, action and results to enhance the student experience. Specifically, we want students to feel they belong at the Barnes Center and on campus.”

About the Supporting Student Wellness Series

Through a student-focus lens of integrated health and wellness, this series explores a variety of Barnes Center at The Arch resources and services. In the pursuit of enhancing the student experience, topics empower faculty, staff, students, families and supporters, as catalysts of health and wellness within their daily interactions.

������ Libraries has recently added several wellness items to its borrowing collection. The items in the Wellness Collection have been added to provide emotional and mental support for Libraries users to help relieve stress and improve mental well-being.

Currently, there are four different items: coloring book kits, mini Zen Buddha boards, light therapy lamps and chair massage pillows. All of these items are available for short-term loan from the Bird Library Check Out Desk.

More information about the items is available on the Libraries webpage . Additional wellness resources, including campus services and resources, as well as reading materials are available on the Libraries .

The idea was simple.

To better connect with fans of the ������ football team while showcasing the human side of being a Division I student-athlete, redshirt junior defensive end Caleb Okechukwu, sophomore defensive back Ja’Had Carter and sophomore linebacker Marlowe Wax launched “” earlier this football season.

While the trio of talented football student-athletes was ultimately successful in their efforts to strengthen the already strong bonds between the team and its passionate fan base, a funny thing happened during the recording of their weekly podcast: the talks evolved into a form of therapy, a way for Okechukwu, Carter and Wax to improve their mental health through candid conversations.

“We were just trying to show that we’re humans who have emotions and personalities when we’re on the field. We wanted to take our fans behind the scenes and take them onto the field with us while showing that we’re vulnerable with what we go through on a week-to-week basis,” says Okechukwu, who serves as the host and conductor of the podcast. “For me, we’re so used to being tough and not saying anything about the issues we deal with, so this has been like therapy for real. We all looked forward to talking and laughing on the show after each game.”

“As men, we’re taught to not be vulnerable, and a lot of people might think we’re so tough that things don’t get to us, but we all have emotions,” says Wax. “Doing the podcast is therapy, being able to talk to each other about what we’re going through, and I appreciate how much the fans and the public have bought into our podcast.”

The podcast is also a great way for fans of the Orange to get to know their favorite players off the field. Modeled after shows like “,” an unscripted show featuring former NFL players Brandon Marshall, Adam “Pacman Jones, LeSean McCoy and Chad Johnson, the Orange podcasters say their show exemplifies how student-athletes can use their voices as a powerful tool.

“I was definitely nervous that first episode, but then as we started going through the episodes and talking with each other, it turned into a conversation that really flowed. As the weeks went on, we got better and better and became more confident in our abilities. This has turned into something special,” Carter says.

The name of the podcast is a testament to the tenacious energy and aggressive approach employed by the members of the defense, and it’s also a nod to the tight-knit relationship between Carter, Okechukwu and Wax, who dubbed themselves and their defensive teammates the “Mob Squad.”

So it was only natural that, when they were thinking of what to call their fledgling podcast, the trio settled on “The Mob Podcast.” But what does that mob mentality mean?

“Being aggressive. Always flying to the ball and having that mentality that nobody scores on us. But it’s not just the defensive guys, the offensive guys have bought into the mob mentality, too. It keeps us together and strong,” Carter says.

“We knew the fans would love it because they know and embrace that mob mentality. We hear the mob chant during the games and this whole thing has just come alive and taken off so quickly,” adds Wax.

“When you think of the mob mentality, it’s everybody coming together and being focused on one goal, and accomplishing that goal as a team,” Okechukwu says.

After storming out of the gates red-hot thanks to a 6-0 start that saw the Orange ranked as high as No. 14 in the national polls, comparisons were being drawn between this year’s squad and the last Syracuse team to start 5-0: the 1987 Orange, who, led by quarterback Don McPherson ’87 finished with an undefeated 11-0-1 en route to an appearance in the Sugar Bowl.

Following a shutout home win over Wagner, McPherson joined the podcast for a candid conversation on football, life as a student-athlete on the ������ campus, and the importance of taking care of yourself, physically and mentally.

“When Don started talking about mental health and mental wellness issues, that really stood out to me. As athletes, and especially for male athletes, we’re taught to keep our emotions in. We don’t really display our emotions or talk about issues that we’re going through, but it’s important that we do, and this podcast has helped us do that,” Carter says.

The podcasters have recorded and posted 10 episodes so far, with one more episode still to come. Before Syracuse played in the Bad Boy Mowers Pinstripe Bowl against the University of Minnesota on Dec. 29, the Mob Squad mingled with fans of the Orange during a live podcast recording session, fielding questions from fans who made the trip to New York City to cheer on Syracuse in its first bowl game in four years.

It’s fitting that the podcast featured the fans, since they played such an important role in the creation of the show.

“All offseason we’re grinding, putting in that blood, sweat and tears to get better on the field. What we’re doing right now is what we all dreamed of doing when we were younger, and it’s great that we all came together this year with that one main goal in mind,” Wax says.

“This year we really created a culture and put that respect back on the Syracuse football team,” adds Okechukwu.

In nature, away from screens, daily routines, “comfort zones” and alongside soon-to-be-friends, the feelings of adventure, reduced stress, personal growth and discovery of holistic wellness await exploration. Helping students explore inner wellness through , is Scott Catucci G’21, associate director for outdoor adventure, esports and student development, and Julie DeLeo, certified therapeutic recreation specialist and assistant director for outdoor education.

“Trips provide opportunities for students to unwind and take time to be mindful during the week. Simply being outside has numerous wellness benefits,” says DeLeo.

When explored through a student-focused lens, Outdoor Adventure Trips encompass the Barnes Center at The Arch Dimensions of Wellness, with an emphasis on , , , and .

Outdoor Adventure Trip experiences are unique for each student and throughout each trip. “We meet students where they are and support growth through experiential learning. At the foundation of each Outdoor Adventure Trip are outcomes that can support health and wellness for a lifetime,” says Catucci.

How does the Barnes Center at The Arch help students experience Outdoor Adventure Trips?

The team shares a passion for opening the outdoors to all and encouraging students to step out of comfort zones. Efforts to increase access include the following:

• knowledgeable staff leading trips;
• offering trips for those with and without previous experience;
• providing transportation and equipment;
• subsidized costs; and
• trips are organized to support relationship building and as a result are supportive of students registering independently or with a group.

What types of Outdoor Adventure Trips are hosted and how do students participate?

On average throughout an academic year, a little over 100 student-focused Outdoor Adventure Trips are hosted. The team emphasizes that there is something for everyone.

Updated at the start of each semester, available trips are listed on the . Additional user details are available on the .

Outdoor Adventure Trip Highlights

Students are invited to register for the remaining fall trips and be on the lookout for spring trip registration opening soon!

What if students are unsure about joining an Outdoor Adventure Trip?

Students wanting to learn more about what trips will entail and if they will be comfortable are encouraged to call 315.443.8000 or email BarnesCenter@syr.edu to speak with an Outdoor Education professional.

About the Supporting Student Wellness Series

Through a student-focused lens of integrated health and wellness, this series explores a variety of Barnes Center at The Arch resources and services. In the pursuit of enhancing the student experience, topics empower faculty, staff, students, families and supporters as catalysts of health and wellness within their daily interactions.