High achieving folks (ahem, UNC students) and self-doubt go together like PB&J.

Have you ever felt like you don’t deserve your accomplishments? That you’re in over your head and someone might notice?  If so, you’re not alone. The tendency to diminish obvious evidence of our abilities is called “imposter syndrome.” And it is an issue for many successful people.

Psychologist Pauline Rose Clance, a therapist who worked with undergraduate students, noticed that while many of her clients got good grades and had all the markers of being a successful person, they believed they didn’t deserve to be at their college. Some went so far as to think that their acceptance had been an admissions error. Clance knew these fears were inaccurate, but she also recalled feeling the same way herself while in grad school. She decided to study that feeling of fraudulence.

Who feels like an imposter?

Feeling like an imposter is an almost universal experience of humanity. It’s not a disease. It’s not tied to mental health issues. There is no level of accomplishment that puts these feelings to rest – people as highly revered as Maya Angelou and Albert Einstein expressed feelings of imposter syndrome. Clance researched people with diverse gender identities, races, ages, and occupations, and found imposter syndrome virtually everywhere, though more prevalent in underrepresented or disadvantaged groups.

Where do these feelings of being an imposter come from?

People who are highly skilled or accomplished (people like YOU) tend to think others are just as skilled. This can turn into feelings that they don’t deserve praise and opportunities over other people.

Plus, everyone can be susceptible to pluralistic ignorance – where we doubt ourselves privately but think we’re the only ones who do so because no one else voices their doubts.

We can never really know how hard the people around us work, how difficult they find certain tasks, or how much they doubt themselves.

If everyone has imposter syndrome at some point, why is it a problem?

Intense feelings of imposter syndrome can prevent people from changing the world! They might avoid sharing their great ideas or applying for majors, internships and jobs  where they would excel.

How can I overcome my feelings of being an imposter?

TALK ABOUT IT. Hearing that advisors or mentors or friends have experienced similar feelings of imposterism can help relieve those feelings. You are not alone in your experiences!

COLLECT THE GOOD STUFF. Many of us shrug away compliments and hold onto criticism. Soak in the praise. Revisit positive feedback. Make yourself a “smile file” of nice notes from people you love or good comments from professors and read through them when you’re feeling down.

THINK DIFFERENT THOUGHTS. We all can learn to think like a non-imposter. No one likes to not know the answer or have an off day. Instead of thinking “wow I’m full of BS” you could think “I can come up with things to say on the fly that people find useful.” It’s reframing imperfections. It’s finding the good in what you do. Even if you don’t believe it – that’s ok.

FEELINGS ARE THE LAST TO CHANGE. If you’re struggling with feeling like an imposter, it’s not going to change immediately upon reading this article. All changes happen in a similar pattern: start with intention, move to action and change your behavior, practice that new behavior over and over again. At some point, that behavior becomes second nature – and finally, it’s just who you are.

“First, it is an intention. Then it is a behavior. Then a practice. Then second nature. Then it is simply who you are.” -Brendon Burchard

Remember:

• You did so many things that got you to UNC.
• You know how to do difficult things.
• You belong here.

Learn more

If you want to dive in deeper, take an online questionairre by Pauline Rose Clance, the psychologist who originally studied imposter syndrome. If you find that you have imposter experiences, remember that you’re not alone.

This article was compiled from information from TedEd, How to Overcome Imposter Syndrome and Mindful.org. 

 

Having roommates can be the absolute best – you can enjoy each other’s company 24/7!  On the other hand, you can be around each other 24/7.

Even if you’re BFFs or instantly make a connection, there will likely be moments when y’all get on each other’s nerves. Here are some ideas to make living with someone a bit easier:

• Communicate. We recommend using I statements and observing a situation without judgment. You can learn more in the video below. 
• Don’t Borrow. Everyone deserves to have their things be safe in their home. One of the biggest sources of friend conflicts is borrowing that goes wrong. Your friendship is worth more than that! So we recommend avoiding borrowing things from friends unless you’re prepared to replace it if it gets broken or lost. Can’t afford to replace it? Don’t borrow it in the first place.
• Find common ground with cleanliness. Likely one of you will want things more clean than the other. Meet in the middle!
• Respect each other’s need for sleep. Everyone has different patterns and there will likely be times when one of you decides to be awake when the other is asleep. Talk through how to handle this. What should happen if one of you comes home and the other is asleep? What if one of you needs to wake up early before the other?
• Take breaks. Work to ensure that everyone gets time in the space by themselves at some point.

If you live in a residence hall, your Resident Assistant can help support you and your roommate through conflicts. If you’re off campus, choose those roommates wisely, and perhaps talk through things before you move in together.

Some of your roommates will likely be your friends for life, so try to build a relationship that inspires lifelong trust and respect. We promise it’ll be worth it.

 

The best way to defend your skin from damage and long term skin issues is to protect your skin early and often from the sun’s ultraviolet (UV) rays. The most common sun protection method is using a quality sunscreen.

What should I look for in a sunscreen?

• At least SPF 30. Pro tip: Going above 30 SPF doesn’t offer much greater protection.
• Broad spectrum. Pro tip: this means the sunscreen covers both UVA and UVB rays.
• Water resistant. Pro tip: This is especially important for water exposure or sweating.

How much sunscreen should be applied?

One fluid ounce (enough to fill a shot glass) is the amount generally considered enough to cover exposed body areas, although this varies based on a person’s body size. Apply and rub in to all exposed body areas.

How often to reapply?

Apply 20 minutes before sun exposure and reapplied at least every two hours under dry conditions. Apply more often if in water or sweating. Pro tip: Every two hours is tough to manage, so also seek shade, wear a hat, and wear protective clothing when possible.

Pro tip: if you are using bug spray, the sunscreen should be applied first, followed by the bug spray; avoid sunscreen/bug spray combination products because they have different reapplication schedules.

What are the differences between the different sunscreen types – chemical vs. barrier?

Chemical sunscreens (such as oxybenzone) are very popular and work by absorbing and filtering harmful UV radiation from penetrating the skin. This sunscreen type is often colorless and remains as a thin layer on the skin.

Barrier, or physical, sunblocks (such as titanium dioxide or zinc oxide) physically block harmful UV rays from reaching the skin. Barrier sunblock can provide high protection from the sun, but a quantitative SPF is difficult to specify. Some folks find this sunscreen unfavorable because it is visible on the skin (pro tip: If it’s visible, it can function properly). There are colorful options that can be fun, or you can go for the nose-specific “Dad style” of barrier sunblock application modeled by The ‘Hoff.

What about parts of my body I can’t apply sunscreen to?

Protect your eyes! Look for sunglasses that promote UV400 protection; these filter out 99.9% of UVA and UVB rays. Lips need protection from the sun too! Use a lip balm that has SPF protection.

What about clothing with UV protection?

UPF (Ultraviolet Protection Factor) is similar to SPF in that it is a quantitative system used to describe how much UV protection clothing provides. For reference, most clothing typically has a UPF of ~6, while most sun protective fabrics have a UPF of 30 and others can exceed a UPF of 50! These are great options if you are going to be outside on a boat all day or doing other activities where applying/reapplying sunscreen may be difficult.

What else am I forgetting about sunscreen?

• Check expiration dates! Yes, sunscreen can expire, and when it does, you will be frustrated and burnt. Expiration date locations on products vary, so be sure to look over bottles before applying! See below for examples of expiration date locations:
• Apply on cloudy and cold days This is especially important to note for your face when skiing; the white snow can reflect the sun’s rays back up to your face to intensify the damage.
• Don’t forget the tops of your feet; take off those flip flops when applying sunscreen.
• Scalps can and do burn. To my fellow short-haired folks: rub in sunscreen to the scalp. If you part your hair, apply sunscreen to the exposed line. Wearing a wide-brimmed hat is a good option or addition for head/scalp sun protection.
• There are also several makeup brands/products that contain SPF. Give these options a try to protect yourself from your daily excursions into the sun’s harmful rays.

How to treat/manage sunburn if it happens?

• Take cool baths/showers.
• Apply moisturizer that contains aloe vera or soy to soothe burned areas. You may also apply a thin layer of OTC hydrocortisone to particularly uncomfortable areas to help with redness, itchiness, and inflammation. (Note: hydrocortison is only for small sections of the body, only for use less than 4 times per day and at most, only to be used for 13 consecutive days.
• Drink extra water.
• If appropriate, you can also take over-the-counter NSAIDs (ibuprofen or naproxen) to help with pain and reduce inflammation. Be sure to take NSAIDs with food, plenty of fluids, and as directed by the package or your healthcare provider. If you are taking any other medications, ask your pharmacist or healthcare provider to ensure NSAIDs are safe for you to use.
• Avoid using products that end in “-caine” (such as benzocaine).
• If your sunburn forms into blisters, keep the blisters intact. The blisters are there to aid skin healing and protect against infections.
• If the sunburn is over a large surface area of your body, or if you are worried an infection has set in, see your healthcare provider to see if prescription medications are warranted.

Can some medications that can enhance sunburn possibility?

Yes! Several medications can enhance sunlight sensitivity of your skin. Check medication labels and/or ask your pharmacist or healthcare provider if medications you take can cause increased risk of sunburn. Examples of common medications that can have this side effect include:  Tetracyclines (e.g., doxycycline, minocycline); Thiazides (e.g., HCTZ); Sulfonamides (e.g., sulfamethoxazole/trimethoprim); Phenothiazines (e.g., promethazine); Quinolones (e.g., ciprofloxacin, levofloxacin). If you are taking any of these medications, be sure to take special care of your skin by wearing sun-protective clothing and reapplying sunscreen with any sun exposure for the entire duration you take the medication and even a few days after your last dose.

Be sure to look for SPF 30+ products available at the Health Heels Shoppe in the basement of UNC Campus Health Services and at the Student Stores Pharmacy for your sun protection needs.

John Taylor Schimmelfing is a Pharmacist at Campus Health Services. John graduated from Elon before obtaining his PharmD from the UNC Eshelman School of Pharmacy. He also happens to be a National, World and Junior Olympic jump rope champion, which clearly qualifies him as an expert on all things jump rope related such as whether jump rope is two words or one (it’s two!). 

Sources:  American Academy of Dermatology; American Melanoma Foundation

Post originated in 2016. It has been edited and updated for clarity. 

There are many misconceptions surrounding STDs. In honor of STD awareness month (that’s in April!), we’ll clarify some of those most common myths sexual health educators hear.

“Only promiscuous people get STDs.”

STDs can be acquired and transmitted by anyone, regardless of the number of sex partners one has. Unprotected sex and inconsistent condom use can occur in a variety of sex partnerships, from a long-term monogamous couple to a casual fling.

“Condoms are too expensive to use regularly.”

Condoms and other safer sex supplies (dental dams, female condoms, lube) are available for FREE to students through Campus Health Services and Student Wellness. When used correctly, condoms are very effective at preventing most sexually transmitted infections.

Continue reading →

March is Women’s History Month.  In honor of the month, here are some famous women throughout time who embodied dimensions of wellness.

Physical

Despite an official trying to attack and eject her (even though the rules did not say women couldn’t run), Kathrine Switzer became the first woman to run the Boston Marathon.

Social

Erin Pizzey was the first person to start a formal organization to protect women who have been domestically abused.  Erin started Refuge as a place where abused women could and take shelter with their children.

Emotional

Rosalynn Carter defied traditional first lady roles and fought to promote positive change, awareness, and stigma reduction in the mental health field.  She created The Carter Center Mental Health Task Force and hosts the annual Rosalynn Carter Symposium on Mental Health Policy.

Environmental

Founder of The Green Belt Movement, Wangari Maathai advocated for poverty reduction and environmental conservation through tree planting. Wangari was the first woman in East and Central Africa to earn a doctorate degree and was awarded the Nobel Peace Prize in 2004.

Financial

After barely graduating college, Suze Orman was a waitress tired of stereotypes when she decided to open her own restaurant. She taught herself everything about finances, and is now one of the most successful financial advisors in the world.

Cultural

Virginia Dare was the first English person born in the Americas. Nobody knows what happened to her colony, but there’s plenty of legend and lore surrounding The Lost Colony, and the mark it left on history.

Intellectual

Toni Morrison became the first black woman writer to hold a chair at an Ivy League University, and she became the first black American woman to win a Nobel Prize.

 

Spiritual

Ingrid Mattson is a prominent religious leader and interfaith activist. She teaches and chair Islamic Studies programs at universities in the U.S. and Canada. Shen advocates for a greater dialogue between faiths as a way to increase partnerships and understanding.

As spring break approaches, many UNC students look forward to beach destinations and a long week of chill. Some may travel to the tropics like Mexico or the Carribean, while others may opt for metropolitan adventures in Amsterdam, Bangkok or otherwise. Still others hit the slopes.

Most spring break destinations have health risks that may impact what you pack for your vacation. Connect with the UNC Travel Clinic as soon as you can once you know your plans for leaving the United States. We help you determine vaccines you might need, medications that could help you stay healthy, and health risks specific to your travel itinerary.

What to Bring

We know you’ll bring the fun on your adventures! It’s harder to think about when things don’t go perfectly. So for those less likely scenarios, also bring:

• Copies of your passport and travel documents. We suggest one copy in each piece of luggage (in case a bag gets lost!), one copy with a trusted friend or family member at home, and the actual documents with you.
• Prescription medications – the ones you regularly take (and enough of them to get you home) and any special prescriptions for your trip such as anti-malarials or meds to help with travel diarrhea (the #1 health issue for international travelers).  Bring your EpiPen if you have one prescribed to you!
• Over-the-counter medications – ones you regularly use like supplements or asprin as well as those that might help if you become ill while traveling. Antidiarrheal medication is helpful since traveler’s diarrhea hits so many. Bring first aid items like bandages, antifungal and antibacterial creams, moleskin, a thermometer and hydrocortisone. Also think about what works for you if you get a cold, motion sickness, a headache, constipation, indigestion, etc and bring those items as well.
• Insect repellent containing DEET (30 – 50%)
• Water-resistant sunscreen of 15 SPF or greater with both UVA and UVB protection, hat and sunglasses
• Antibacterial wipes or alcohol-based hand sanitizer
• Health insurance card (consider supplemental travel insurance as many US health plans do not cover all of your needs while abroad).
• Earplugs, travel pillow or other sleep aids
• Water bottle – as well as purification tablets or system if you’ll be in the backcountry
• Condoms – for you or to give away. You can get them for free at Campus Health Services.
• Yummy and nutrient-packed snacks for the trip. Try for a mix of fat, protein and fiber!

All of these items are available at Campus Health Pharmacy or Student Stores Pharmacy, right on UNC’s campus.

Learn more tips for healthy Spring Break Travel at the CDC.gov.  And enjoy yourself!

 

For some couples, distance is a deal-breaker that brings the relationship to a close; however, for others, absence really does make the heart grow fonder.

Traveling can be hectic – academics, getting around, possibly learning a new language, and maybe an internship – regardless of your exact situation, traveling takes up your time. And for many students, new cities and experiences change the way they view themselves and their lives. Poor communication while you are apart can lead to disagreements, and a lack of trust can strain the relationship.

Whatever your situation, being separated from loved ones can bring stress into your life.

Despite this, it appears that relationships can weather a stint apart. Proximity can lead us to take people for granted, whereas being distanced allows us to know someone in a different way. A study of 283 college students found that only 34% of students who had a significant other when they went abroad broke up while a partner was abroad or just after they returned home. About 36% of those who broke up said that studying abroad did not really contribute to the breakup.

When you are trying to make the most of a once in a lifetime opportunity, relationship problems are the last thing you want to think about. Here are some tips for being in a romantic relationship while at a distance:

Before You Go:  Talk with your partner about how and how often you want to keep in touch.  Will they come visit you?  Will you go visit them?  Phone, iChat, gChat, Skype, or  email?

Also, get an understanding about the state of your relationship.  Is your relationship completely committed or just sort of casual? Understanding what your partner thinks about your relationship can help both of you set boundaries for your behaviors while you are apart.

When You Are Apart: Take an interest in each others’ routine and talk about thoughts or feelings as they arise.  If internet access is intermittent, seek cheap ways to talk on the phone.  Some suggest setting up a joint blog where you can share your experiences with each other. The extra effort you both make to keep in touch can foster a special intimacy. In the end, you may learn more about each other’s values, ideas, and dreams than folks who are together every day.

First business upon return? HUGS.

When You Get Back: Adjusting to regular life after traveling may be difficult or stressful. These feelings may influence your relationship. Let your partner know what you are thinking/feeling.

Also, set aside time to be with your significant other when you get back. During your time apart you may have made new friends or developed new interests that you do not share with your partner.  These divergent interests can make spending time together a little harder, but also can open up new avenues for connection.

Have a great trip!

This article was adapted from an earlier blog post written by Kadija Turay, a former graduate student who worked for Wellness. The adaptations were made by Sara Stahlman, Marketing and Communication Coordinator for Campus Health and CAPS.

Loving your body tends to be easier said than done. There are a million messages bombarding us daily telling us we’re not good enough the way we are – and millions of dollars in profit attached to us believing those messages.

But we can try to see and think about our body differently. Here’s one video example. It’s worth noting that this is dude talking and drawing about his body image issues. We’re guessing some of our readers also identify as masculine – and that most of you identify as feminine. There’s loads of cultural reasons for this – but regardless of your gender identity, we hope this video is helpful to you.

There are loads of ways to love your body! Here are some ideas:

1. Listen to your body. Eat when you are hungry and rest when you are tired. If you’re looking for more details, check out Intuitive Eating.
2. Change the messages you are giving yourself. Identify the negative ways that you speak to yourself and make a decision to replace that self-talk with more realistic, loving, and positive statements. The video above is a nice example of this.
3. Throw out the bathroom scale. You are much more than a number on a scale. Instead focus on the most important things about yourself like your unique talents, qualities, skills, and characteristics.
4. Think of your body as an instrument instead of as an ornament. Be thankful every day for all of the wonderful things you can do in your body such as dance, play, run, enjoy good food, and give hugs!
5. Exercise to feel good and be healthy, not to lose weight or punish your body. Find fun ways to add more physical activity in your life, such as going for a walk with a friend. Campus Rec is full of ways to connect with folks who enjoy similar ways of moving as you.
6. Move with your head held high. If you act like someone with a healthy body image and good self-confidence, the “act” will eventually become reality.
7. Wear comfortable clothes that fit. Clothes that are too large or too small tend to create physical discomfort and may make you feel even worse about your body. Clothes that fit you well are designed to complement your figure. Ignore the size tags if possible (remember – you are so much more than a number!).
8. Question ads that perpetuate unrealistic standards for our bodies. Instead of saying, “What’s wrong with me,” say, “What’s wrong with this ad?” Write the company. Set your own standards instead of letting the media set them for you.
9. Surround yourself with people who are supportive of you and your body, not critical. How does your community comment about your body and your food? How can you set limits on that to make sure you are comfortable and supported?
10. Every day tell yourself, “I am beautiful!” Write it down! Put notes everywhere! YOU ARE ENOUGH – just the way you are.

We all know someone who has been sick recently. Avoid the #uncplague this Cold and Flu season by using these annual reminders about what to do to not get sick.

Wash your hands (and stop touching your face).

Illness is often spread by people getting the a virus on their hands from touching someone or something that a sick person has coughed on, sneezed on, or touched, and then touching their face. In a recent study, random people touched their face 3.6 times an hour and with the same hand also touched common objects that others had touched. So wash your hands and stop touching your face so much.

When should you wash ’em?

• Before, during, and after preparing food
• Before and after caring for someone who is sick
• Before and after treating a cut or wound
• After riding on public transportation
• After using the toilet
• After using shared gym equipment
• After handling money
• After changing diapers or cleaning up a child
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal feed, or animal waste
• After touching or taking out garbage
• After any other potentially gross things you do

Sleep

We get that it’s difficult – but sleep is critical to keep your body functioning. Getting good sleep is about developing good habits, or “Sleep Hygiene.” Harvard Medical School has a Division of Sleep Medicine website which we highly recommend if you are interested in learning more about sleep. They have listed 12 tips for improving sleep which are amazing. Read them now. Seriously.

Hydrate.

Stop and take a sip anytime you pass a water fountain. Carry a water bottle with you to hydrate throughout the day. Drink a glass of water as the first thing you do when you wake up (on second thought: first pee, then drink the water). Drink at least a glass of water with each meal. There are loads of tricks like these to ensure you stay hydrated. Incorporate at least one into your life.

When you are really sick, stay home.

Email your professors, let group partners know that you are sick, and tell your coaches that you cannot come to practice. I am as guilty as anyone I know of breaking this rule regularly; there is still part of me that thinks I just need to “tough it out” and work through it. Unfortunately, our society often still rewards or finds it admirable when individuals fight through a sickness, but we need to change this norm. I am not saying take advantage of a sickness. If you have a sniffle or a tickle in your throat I might not advise that you lay in bed all day, but if you truly are sick, you are protecting others by staying home. You also most likely will not get much out of being in class or at a meeting if you are not feeling well.

Get a flu shot

According to the CDC the number of deaths due to the flu has ranged from as low as 3,000 to as high as 49,000 per year in the United States in recent years.

Get a flu shot. You do NOT get the Flu from a Flu shot. Let me say that again: you do NOT get the Flu from a Flu shot. Some people do get a low-grade fever and headache from the vaccine, but this is just the body reacting to the foreign substance, not the Flu. According to the CDC, vaccines have saved more than 732,000 lives and trillions of dollars over the last 2 decades. There is also absolutely no evidence that the Flu vaccine –or any other vaccines– present significant harm, and the idea that vaccines cause autism is a complete myth. The worst that could happen is that the Flu shot does not provide protection for the strain of the Flu that is being passed around but, even in that case, there is nothing lost by getting the shot. Most people who work in public health agree that vaccinations are one of the most important innovations of modern medicine and protect not only the individual getting the shot, but others around them.

So each flu season, get yourself that flu shot. The vaccine is available on campus without appointment at either Campus Health Pharmacy or Student Stores Pharmacy.

Do what you can to stay well, friends. And when you get sick, check out Campus Health’s cold-care guide or make an appointment.

This post was originally published on October 14, 2014 by Jedadiah Wood. It was updated and reposted November 4, 2016 and January 31, 2018.