Wellness Newsletter April 2018 Welcome to the April 2018 Wellness Newsletter! We understand that incorporating wellness in your life as a medical student comes in all different forms, so we’ll feature a variety of ways for you to foster balance and wellbeing in your lives. Stay connected throughout the month by liking the Wellness Council Facebook Page

Counselor’s Corner

The Imposter Phenomenon By Joanne Estacio-Deckard, LICSW

WWAMI-Seattle Counselor

Do you, or someone you know, attribute your successes and accomplishments to luck, chance or perhaps to an accident of nature? Are you fearful that the next time you make a mistake, your secret will finally be exposed and others will know you’re really a fraud? That you really don’t belong in medical school? If so, you may be experiencing what is known as “The Imposter Phenomenon.”

The term “imposter phenomenon” was first coined in 1983 by Pauline Clance, PhD and Dr. Suzanne Imes to describe high achieving women who were quite successful by objective standards, yet who tended to feel that they were frauds. They attributed their successes to external rather than internal factors and felt entirely unworthy of praise or compliments. The women described experiencing tremendous fear that unless they engaged in herculean efforts, success would elude them, leaving them exposed as fraudulent, and therefore, non-deserving of their (high status) positions. Drs. Clance and Imes noted a cyclical pattern in these women’s stories. Self-doubts would contribute to perfectionism and associated behaviors, which in turn motivated the women to work harder, to hold onto unrealistic expectations, and then to be highly critical of their performance and mistakes.

We now know that both women and men can experience the imposter phenomenon, and that most successful people have experienced transient worry that they weren’t really competent or capable of doing their job. If you’re experiencing signs of the Imposter Phenomenon, here are a few strategies worth trying:

1. Talk to someone you trust. Part of the power of the Imposter Phenomenon is our tendency to keep it secret. Sharing with someone else will not only expand your available support system, but also provide you with another perspective, AND you are likely to learn that people you admire have also experienced the Imposter Phenomenon.

2. Check your thoughts. Are they overly critical? Is there any evidence that the way you are thinking about yourself is accurate and true? If not, work to reframe your thoughts to be positive and encouraging.

3. Own your successes. Write down all of the things you did to help you be successful. Focus on your hard work, abilities and the traits you possess that contribute to your accomplishments. Sit with your success and any compliments you’ve received….practice taking it in and feeling good about your efforts.

4. Let go of perfectionism. Instead, focus on healthy striving by setting realistic and achievable goals. Let any mistakes become gifts that will help you to do better next time.

Remember that the WWAMI Regional Counselors are available if you’d like to speak further about this or any other concern!

Wellness Research & Articles

Get Up and Move. It May Make You Happier. Article by Gretchen Reynolds

See Full Article Here Researchers at the University of Cambridge in England looked at correlations between movement and happiness, that most positive of emotions. In addition, they would look at what people reported about their activity and compare it with objective measures of movement using an app they developed. The study included more than 10,000 men and women.

They found people tended to report feeling happier when they had been moving in the past quarter-hour then when they had been sitting or lying down. Most of the physical activity was gentle walking. It also did not matter whether it was a workday or weekend. Those that moved more frequently reported greater life satisfaction overall than others. In general, the results suggest that if you get up and move often, you are more likely to feel cheerful than if you do not.

Feeling Stressed Out - Visit A Cat Café!

In need of a pet fix, or just looking for a new study location? Visit a cat café! Most cats are up for adoption and cat cafes help promote human and feline well-being. You can schedule in advanced or come early for a drop-in! Bonus: Animals can improve your health and happiness! Pets can lower your cholesterol and triglycerides = healthy for your heart. Stroking cats or dogs can lower your blood pressure and make you feel calmer. Playing with pets can increase serotonin and dopamine in the brain thus reducing stress. Article here. Seattle Meowtropolitan – Wallingford 1225 N 45th St For $10 get an hour in the cat lounge and a free coffee/tea beverage Feline Flow Yoga is also offered at this location for $20 Has five permanent residents that are not up for adoption, and up to 20 cats can living in the lounge Website NEKO – A Cat Café – Downtown Seattle 519 Pine St Located in the heart of Capital Hill, they have coffee, beer, wine and light nibbles! Website

Dust Off Those Old Board Games!

Full Article Here Those old board games collecting dust on the top of your closet could be key to keeping your mind active and healthy. Board games entertain and bring people together through competitive and cooperative game play. In fact, these games beneficially impact health in multiple aspects at any age.

Board gaming helps you have fun and feel good. Laughing increases endorphins and can promote friend/family bonding as well as reduce negativity. Games increase memory formation and cognitive skills targeting the hippocampus and prefrontal cortex. In this way it also exercises the brain reducing risk for mental diseases. They are also a great stress reliever and can enhance your ability to search and find misplaced objects.

UWSOM Staff Game Pick: Monopoly Deal Card Game Why: The game is small, perfect to take travelling or biking. It is the best parts of Monopoly classic but average game time can be around 15 minutes or less depending on what your dealt!

Wellness Activities Activities Sponsored by UWSOM Counseling & Wellness Services Monday evening yoga! April 2, 9, 16, 23, & 30 5:30-6:30pm, T-553 Need a yoga mat? Borrow a purple mat from the medical student lounge for your session, and return when you are done! They are located under the counter in a drawer labeled “yoga mats”.

Mindful Meditation Drop-In Sessions: April 9 and 23, 11:30-Noon, Student Reflection Room T-433

Family Event for Medical Students with Children: April 20, 5:30-7:30pm, Seattle Children’s Museum, Seattle Center Look for an email from Sheri Davis with more details!

Get Out & Move On Walk to Work Day – April 6th Walk to Work Day is a chance to change up your routine, add a little more time to it, and see how a slower start to your day can lead to a more efficient life overall. The extra time necessary to walk to work helps wake you up and spend time clearing your head and greeting the day in something less than a rush.

Walk to Work Day helps you reduce carbon emissions, add some healthy movement to your day, and generally appreciate the world around you more! Walk to UWSOM, bus one way/walk the other way, or take a shorter walk outside during the day to celebrate!

Seattle Events

Tulip Festival April 1-30th Various Fields/Events Located in Skagit Valley, 60 miles North of Seattle Website: http://tulipfestival.org and interactive map: http://tulipfestival.org/map

Need a change of scenery check out the Skagit Valley Tulip Festival, one of the most popular destination events in the Pacific Northwest. You can experience the breathtaking colors and beauty of the tulip fields and display gardens at both RoozenGaarde/Washington Bulb Company and Tulip Town. In addition to the tulips, there are fun activities during the entire month of April. You can obtain a digital brochure and design your tulip outing.

For more information on various events & attractions only happening during the festival visit here.

Earth Day Events

Earth Day Run & Tree Planting Happening April 21, 8:30-1pm, Cost: $20-30 depending on length of run Magnuson Park Register Here Come run or walk one of our many race distances and at the same time you can feel good about supporting the environment. This event takes action both locally and globally. Each finisher will receive a native sapling tree + an additional tree will be planted in your name. Over the years at our Earth Day events we have handed out thousands of trees that grow and sequester more and more carbon each year. On top of all that we will also be recycling old running shoes so don't forget to bring them so we can donate them to Africa via the More Foundation Group. Tell your friends and come out for this great event!

Run Options: 5K and 10k Run/Walk 15k Run Kids Run Half Marathon Run Duathlon Obstacle Dash

Volunteer To Conserve A Local Park – SCA Earth Day Happening April 21, 9am-Noon, Free Local Park is still TBD Event Website Here

The Student Conservation Association (SCA) is hosting various projects for Earth Day across the country to create a nationwide network of Earth Month celebrations. In Seattle, volunteers will be working to help restore a local park. Join us to ConSERVE this local green space and preserve its natural beauty for future generations to enjoy!

BRING WITH YOU: Please wear long pants and closed-toe shoes and bring a reusable water bottle to stay hydrated. The event will take place rain or shine so please dress for the weather! PROVIDED: All project materials, tools, and gloves will be provided. QUESTIONS: Contact SCA Program Assistant Michael Helms at mhelms@thesca.org.

Nutrition & Wellness

Benefits of Garlic

See Full Article Here

Garlic is grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits. Its use was well documented by all the major civilizations including Egyptians, Babylonians, Greeks, Romans and the Chinese. Why garlic is worth the bad breath: Highly nutritious but few calories: 1 oz. garlic is 42 calories and is very rich in Vitamin C, Vitamin B6 and Manganese along with other nutrients. Can combat sickness & colds: Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flue and common cold. Active compounds can reduce blood pressure: Garlic improves blood pressure, in some instances, supplementation can be as effective as regular medications. Garlic improves cholesterol levels which may lower risk of Heart Disease. Garlic contains antioxidants that may help prevent Alzheimer’s Disease & Dementia.

It also can enhance life longevity, improve athletic performance, aids detoxification of heavy metals in the body, improve bone health and most importantly it’s delicious!

How to Make Basic Tomato Sauce See online recipe and video here

Learn how to make basic tomato sauce or modify the recipe to reflect your taste-buds. Make enough to store for later, either in the fridge for up to a week, or in the freezer for longer. Tomato sauce is great to have on hand since it is the foundation of many delicious recipes. Use it for lasagna, one-pot recipes, pastas, spaghetti, homemade pizza and more! Ingredients: 1 T. olive oil, half a medium onion - finely chopped, 4 garlic cloves crushed, 2 T. tomato paste, 1 28 oz. can crushed tomatoes w/juice OR 1 ¾ lb. fresh tomatoes peeled/seeded/diced, 1 T. brown sugar, ½ tsp. dried oregano, 2 dry bay leaves, salt and black pepper to taste, 1 T. chopped fresh basil. Instructions:

1. In a saucepan, heat olive oil over medium heat. 2. Add onions and cook 4-5 minutes until soft and golden. 3. Add garlic and saute, being careful not to burn. 4. Add tomato paste and stir well. Add crushed tomatoes, including juice if using

cans. 5. Add brown sugar, dried oregano, dry bay leaves, salt and pepper. 6. Cover and bring to a low simmer for 25-30 minutes. 7. Finally, remove from the heat, add fresh basil and stir well. Remove and dry bay leaves. 8. Adjust the seasoning if you think necessary. You can use this sauce in your favorite recipes or store in

the fridge for a week, or freeze for months. Yield: 4, Calories: 91

Benefits of Homemade Meals See Full Article here

1. Saves Money – cheaper than going out to a restaurant where we pay for food but also costs of running that business, same goes for pre-made or frozen meals at grocery stores. Plus meal prepping and leftovers save additional costs spent on food!

2. Saves Time – many meals can be faster than going out, especially if planned ahead, or cook in bulk to save time later

3. Healthier Ingredients – commercially-made foods are high in fat, salt and sugar, preparing our own limits what and how much is added to our foods

4. Easier to Avoid Food Allergies/Sensitivities – preparing at home gives control over your ingredients

5. Easier to Portion Control – restaurant portions are typically much larger than necessary

6. Brings Family/Friends/Roommates Together – eating at home builds community and closeness

Physical Wellness

Right In Your Backyard Green Spaces Map of Burke-Gilman Bike Trail

For when you do not have the time or resources to huff it up to the mountains! Pro-tip: many of these places are accessible via the Burke-Gilman bike trail that runs along UW campus. Ravenna Park – U-District *Greenlake – Near Ravenna Woodland Park – Close to Greenlake Gasworks Park – Wallingford (just off the Burke-Gilman trail) *Carkeek Park – Crown Hill (close to Ballard) *Discovery Park – Magnolia Tiger Mountain - Bellevue Magnuson Park – Sandpoint *Matthews Beach – (just off the Burke-Gilman trail) Volunteer Park – Capital Hill *Starred locations include forest-land AND beach-scapes! State Park Free Days in April! (No Discover Pass Needed) Free Entrance in National Parks: April 14 – Spring Day April 21 – First Day of National Park Week April 22 – Earth Day

Best Workout Apps for At Home or in the Gym For more workout apps see article here

No time to go to the gym in between activities? App workouts can happen anywhere and with minimal equipment needed. They have apps with celebrities guiding you through a training, and apps that donate cents to charities for every mile you move via biking, running or walking for added incentive! Choose an app for you from the article or check out a few mentioned below! Sworkit App – 5-60 minute workouts and plans, offers guided video workouts or personalized by you focus areas. Varied exercises to choose from including yoga, cardio, strength training or stretching.

Nike Training Club – video guidance from trainers, daily workout recommendations. Good for intense sweat sessions with drills and audio guides, progress tracker and reward content. JEFIT Workout Tracker Gym Log – weight lifting, muscle trainer, 3500 full week plans, easy data logging