Samantha Smith, assistant director of health promotion in University Health Services, was a panelist for The Chronicle of Higher Education's "Promoting Health on Campus During COVID-19" webinar on July 15. The webinar was an opportunity for higher education professionals across the country to discuss the measures that colleges and universities were taking to bring students back  to campuses safely. While many schools are strongly communicating the need for public health prevention practices, UMBC strongly communicated the need to keep student health and the student experience at heart. Watch the discussion. 

Joint Transgender and Gender Non-Binary (TGNB) Health Statement

Counseling Center

University Health Services

Women’s Center

Campus Life’s Mosaic, Interfaith, and Pride Centers

We celebrate the monumental ruling from the Supreme Court on June 15, 2020 that upholds protections for the LGBTQ+ community against discrimination in the workplace. Under Title VII of the Civil Rights Act, discrimination on the basis of sex is prohibited and this ruling declares that this includes discrimination based on gender identity and sexual orientation.

At the same time, we are deeply troubled by new Federal guidelines that place limitations on non-discrimination protections in healthcare by removing the inclusion of transgender and gender non-binary (TGNB) individuals. We are troubled not only by the ruling, but also the fact that these decisions were made during Pride Month, on the fourth anniversary of the Pulse nightclub massacre, and in the midst of both a global pandemic and a movement to defend and affirm Black lives. 

The erasure of these healthcare rights for TGNB people can significantly impact their access to health insurance, resources, and providers, making it more likely for them to experience inequities and unfair treatment in healthcare. Moreover, these guidelines do not align with UMBC’s commitment to inclusive excellence. We feel it is essential to reaffirm our support of the trans and non-binary communities at UMBC.

We want to assure our UMBC community that, regardless of this change at the federal level, Maryland state law protects healthcare access (including insurance coverage) for transgender and gender non-binary people. Other states may not have the same protections. UMBC students who have out-of-state health insurance that might not be as inclusive can select our student health insurance to be covered in Maryland. 

The Counseling Center and University Health Services are available for questions, support, and guidance around getting your healthcare needs addressed in an inclusive and affirming manner. The Women's Center and The Mosaic, Interfaith, and Pride Centers will also continue to hold steadfast in our commitment to providing support services and educational programs, and will advocate for trans and non-binary community members' well-being and belonging. 

Your identities are valid. Always. You are deserving of equitable and affirming care. Always.

We see you. We believe you. You matter. Always.

We also offer the following non-exhaustive list of local resources as options for affirming care in the areas of physical and mental health, legal support, housing and food security, and community advocacy:

Free State Justice

Trans Healthcare Maryland

Chase Brexton Health Care

The Pride Center of MD

Hearts and Ears, Inc.

Joy Baltimore

Center for Black Equity (LGBTQ Focus)

On Campus Resources Include:

Counseling Center: The Trans Support Group is a group for transgender, non-binary, gender nonconforming, and gender questioning students. The group is discussion based with topics based on group consensus, with flexibility to explore current issues faced by group members. Look out for recorded webinars based on the Trans Support Group as well as news regarding Trans Support Group in the Fall semester.

LGBTQ Faculty and Staff Association 

LGBTQ Student Union and the Queer and Trans People of Color (QPOC) Student Org 

Office of Equity and Inclusion

The Mosaic, Interfaith and Pride Centers

University Health Services

Women’s Center: Spectrum is a discussion group for community members who identify as trans, genderqueer, gender fluid, outside of the gender binary, and/or those who are questioning their gender identity. Spectrum will begin meeting virtually again in the Fall.

Let’s be honest: computers,televisions, tablets, gaming devices, and cellphones are really cool. Just a few years ago, these devices couldn’t do half the things they do now. 

These days there is a ton of information at our fingertips. 

• There are thousands of hours of cat videos on Youtube.

• We can connect with friends and family on the other side of the world during a global pandemic. 

• We can work from home.

• We can binge watch hours of our favorite shows.

In order to achieve all these things, however, we spend hundreds of hours looking at screens. 

• Research has shown that college students spend approximately 8-10 hours a day using their cellphones, which includes looking at screens.

• That’s the same amount of hours recommended for a healthy night’s sleep. 

• That number doesn’t account for the amount of time also spent looking at computer screens or televisions. 

Unfortunately, the increased amount of time we spend in front of screens has reduced the amount of time we spend engaging in physical activity and connecting with each other in person. 

Excessive amounts of screen time can lead to: 

• reduced physical activity

• irregular sleep patterns

• impaired social skills

• overeating

• eye strain

• repetitive-use injuries, such as carpal tunnel

• neck, shoulder, and back pain

• increased risk for depression 

In the time of COVID-19, using technology and devices with screens has become the primary way that many of us can remain connected with others. 

• With many people working from home and students, including UMBC students, taking classes online, it's hard to not find ourselves in front of a screen for multiple hours a day. 

However, we can reduce the impact of increased screen time by 

• setting a daily screen time limit;

• making meals, including those with family, technology-free;

• avoiding screen devices at least one hour before bed;  

• standing and stretching at least once an hour while working;

• being mindful of your posture while sitting;

• finding an activity that doesn’t include a screen, like reading a book or completing a puzzle;

• connecting with family and friends without the use of technology, such as writing and mailing a letter; and 

• getting outside and taking a walk (please practice safe physical distancing).

If you feel like your screen time and/or use of social media is negatively impacting your quality of life or your relationships, please call the Counseling Center at 410-455-2472 for help. 

What do the words relaxation, zen, stress relief, center, reflection, and healing all have in common? 

All of these terms have been associated with meditation. 

Meditation is a practice that focuses on the interactions between the mind, the body, and the behavior. 

• Meditation has a long history and is practiced in many different cultures around the world. Here are the basics to meditation:

• A quiet space with as few distractions as possible

• Comfortable posture

• A focus for your attention

• An open mind

• Relaxed breathing

While the practice of meditation should contain these basics, the practice of meditation is unique to all of us. 

• From the space we choose to the comfortable posture we select, it’s up to us. 

• The biggest key to a successful meditation practice that we all must remember is to stay present in the moment. 

• While we meditate, our thoughts may drift or we may become momentarily distracted, that’s okay.

• Just bring your thoughts back to your focus when you notice. It’s natural for the mind to drift. Meditation is an ongoing practice. 

Some of the emotional benefits of practicing meditation include 

• building skills to manage stress

• focusing on the present

• reducing negative emotions

While meditation is not a replacement for seeking care from a healthcare provider or a therapist, it has been linked to improving the treatment of

• depression

• anxiety

• sleep problems

Here are a few ways to practice meditation:

• deep breathing

• scan your body

• repeat a positive mantra

• read and reflect

• focus on gratitude

• engage in a spiritual reflection or prayer

Looking for more on meditation? Check out these apps and resources to help you craft your own meditation practice:

Resources available from UMBC:

• WellTrack

• Let’s Meditate - sessions offered by the Counseling Center weekdays at noon and 4:30 p.m.

• Yoga - Offered by UMBC Recreation every day at 10 a.m. (except Tuesday and Saturday)

Free phone apps are also available.

• Calm

• Aura

• Stop, Breathe & Think 

• Insight Timer 

Connecting with others is a vital part of the human experience. Healthy social connections can improve one’s ability to cope with stress and improve overall well-being. 

Some other benefits of healthy social connections include: 

• Reduced rates of depression and anxiety

• Better emotional regulation

• Faster recovery times from health impacts

Surprisingly, to reap the benefits of social connection, a person doesn't need to have lots of connections. It is all about the quality of the connections you have. A few healthy and meaningful connections can go a long way. 

In a time of physical distancing, it may seem difficult to maintain social connections and social support. Some of us aren’t seeing our roommates every day, we aren’t passing by friends when walking down Academic Row, or grabbing lunch in The Commons with our fellow organization members, but we are still together. 

To start, connect with people in these four areas of your life:

• Yourself

• Your family/relatives/loved ones

• Your friends

• Your partner (or a different person of your choosing)

To help you maintain connections with others during social distancing, try a few of these options:

• Sending a text

• Calling them on the phone 

• Using an online platform to talk face-to-face (e.g., Google Hangouts; Whatsapp; houseparty)

• Hosting a movie night (e.g., kast, netflixparty)

• Writing a thoughtful email or sending a letter in the mail

• Challenging a friend to a game of Connect 4, or another online game 

• Scheduling a virtual lunch or coffee meet-up

• Checking on your neighbors (if you are able to, pick up items for neighbors who might not be able to go to the store)

• Making new virtual connections (e.g., bumbleBFF, meetup, Huddle)

However you choose to connect during these times of social distancing, make it meaningful!

UMBC is hosting online events to help students stay connected to each other and their favorite departments and organizations. Visit myUMBC to learn about all of the upcoming online events, including events sponsored by

• Campus Life

• Counseling Center

• University Health Services/Health Promotion

• UMBC Recreation

• seb Student Events Board

When you hear (or read) the word movement, what’s the first thing that comes to mind? 

For some of us, it’s a run, for some it’s time at the gym, for others it could be walking your dog, or dancing to your favorite playlist. Movement doesn’t always mean exercise but it is always a chance to get our heart rate up above resting. 

The beauty of movement is that it is something we consciously and unconsciously experience all the time. As UMBC community members, we don’t often think about walking from the parking lot to our first destination of the day as movement. But it is. 

During our time of physical distancing and staying home, many of us are becoming sedentary, which negatively impacts our health. To combat risk related to sedentary lifestyle, we must intentionally incorporate movement into our daily routine. 

Some of the benefits of movement are: 

• Stress relief 

• Better mood

• Increased energy

• Loosening stiff muscles

• Weight management

• Lowering risks for chronic diseases in the future

• Improved concentration

So how can we incorporate more movement into our daily routine?

• Find something for you. 

• When trying to incorporate more intentional movement into your routine, it is important to pick something that you would actually like to do. For some of us, it could be taking a walk during the day or doing an indoor workout. 

• Schedule it. 

• Creating a schedule increases the likelihood of accomplishing a task. Treat movement as an event for the day. Select a time that works best for you and stick with it. Try using an activity planner. 

• Enlist a partner.

• Lots of things are better with friends, including getting active. Getting friends or family members to join you can create a sense of accountability and create stronger social connections. 

• While the CDC has asked that persons only physically interact with people who live with us, that doesn’t prevent you from getting active with others who don’t live with us. Use an online platform, such as Google Hangouts, Whatsapp, FaceTime, to connect with a partner during a planned time for movement. 

Together, let’s commit to incorporating more movement in our daily routines and getting active. 

UMBC is offering a number of ways for community members to stay active during physical distancing. Check out UMBC Recreation for resources to help you stay active! 

Want a few more options? Give these a try:

• 7-minute Workout App: Free app available for download

• Nike Training Club: Free app available for download

• Strava: Free app available for download

• Campus Well [Formerly Student Health 101]

• More At-Home Workouts

• AFSP Out of the Darkness Walk: Take a virtual walk with friends to raise awareness!

Stress is a part of everyday life. However, there are certain situations that can cause stress specifically for college students. 

• The first year of college brings the stress of something new. 

• For returning students, there could be the stress of taking more challenging classes in their major and finding the perfect internship, 

• Some students are managing classes and work while being active in one of UMBC’s many campus organizations. 

• Outside of college life, sources of stress can come from family and world events, such as natural disasters or the political climate. 

• Right now, COVID-19 has an impact on our everyday life, as well as academics and work.

But not all stress is bad. 

• A healthy level of stress can serve as a motivator. 

• Positive stress, called eustress, can help you focus and improve your performance on activities such as tests, playing sports, or interviewing for a job.

Stress can turn into a major problem if it is not managed properly. It can have serious consequences on your school performance, body, and mind.

• Difficulty concentrating

• Increased worrying

• Trouble completing assignments on time

• Not going to class

• Short temper or increased agitation

So what can we do about stress? 

One useful method in managing stress is Mindfulness. 

• Mindfulness is the practice of being fully aware of where you are and what you are doing. 

• If you have never tried mindfulness, the best way to start is by incorporating mindfulness into your daily routine. 

• Activities such as walking, eating, or breathing can be done mindfully. Here is a 7-minute mindful practice that can help you to reduce stress.

• The Counseling Center is offering virtual 30-minute mindfulness practices Monday – Friday, 12 p.m. and 4:30 p.m., beginning April 22. Check out their myUMBC group for updates and to access the Webex link.

• NAMI COVID 19 information and resources 

• Free online mindfulness resource 

The Counseling Center offers additional resources to help you cope with stress.

• WellTrack

• Free online workshops with Counseling Center staff

Free phone apps are also available.

• Calm

• Headspace 

• Aura 

• Stop, Breathe & think 

• Insight Timer 

The Haven at College, a UMBC partner providing outpatient treatment and recovery housing, is now admitting students to its confidential virtual outpatient program tailored to the specific needs of college students.

All online outpatient services are covered by student health insurance (telehealth services in-network with Carefirst) and students can connect with like-minded peers who, along with Haven clinicians, provide community, accountability, and relief from isolation during this challenging time.

Treatment services include group, individual and family therapy; case management; life skills and educational sessions. Community support includes recovery coaching, family support, online recovery meetings and online peer support. 

UMBC's Haven Recovery Residence has suspended services at this time. The Haven Residence at College Park is open to UMBC students.

Additional information is provided in the attached flyers. For more information, please call 888-224-2836.