In this critical moment, the Center for Democracy and Civic Life staff affirms our solidarity with the Black community at UMBC and beyond. Your story matters. Your voice matters. Your life matters.
We mourn the Black Americans who have lost their lives to white supremacy and police brutality: George Floyd, David McAtee, Tony McDade, Breonna Taylor, Ahmaud Arbery, and countless others whose names we know and whose names we don't.
Our society and its institutions continue to oppress people on the basis of their race, religion, class, sexual orientation, gender identity or expression, national origin, ability, and other aspects of their identities. Collectively, we have failed to embrace every person as fully human, morally equal, and entitled to full participation.
The Center for Democracy and Civic Life staff works with other members of the UMBC community to leverage all of our talents so we can build just, inclusive communities and a society in which everyone can thrive. Today we renew our commitment to challenging structural racism and white supremacy, and to advancing social justice in every facet of our work. This includes evaluating all of our programs to ensure that in addition to supporting students and colleagues in pursuing change through voting, advocacy, and strategic work in institutional settings, we are supporting them in directly challenging oppressive systems.
We also affirm our personal support for these strong statements about the moral imperatives of this moment in our national life by UMBC and University System of Maryland (USM) leaders:
Statement by UMBC President Freeman Hrabowski and Provost Philip Rous: This Time in America
Statement by USM Leadership on Structural Racism and the Killing of George Floyd
from the Dresher Center for the Humanities
from the Women’s Center
from the Counseling Center
By the 2019-2020 and 2020-2021 members of the Center for Democracy and Civic Life staff:
David Hoffman
Romy Hübler
Ravi Bhatt
Dominique Henriques Melo
Tirzah Khan
Charis Lawson
Brandon Liu
Tess McRae
Pat Michael
The latest issue of the eJournal of Public Affairs features an article co-authored by the Center for Democracy and Civic Life’s Romy Hübler and David Hoffman. Tools for Living Democracy: Putting the CLDE Theory of Change into Practice tells the story of national innovations in civic learning and democratic engagement that have been informed and inspired by work at UMBC.
The practices described in the article “challenge the ideas that students are mere spectators and consumers of public life and that institutions are static. Instead, these alternative practices prepare students to be empowered contributors in all of their communities, including their higher education institutions, neighborhoods, and places of work.”
The article describes the unconventional approach to civic learning and democratic engagement Romy, David, and Craig Berger (former UMBC Coordinator for Campus and Civic Engagement) incubated at UMBC: “With support from UMBC’s senior administrative leadership, the three of them had worked with students, faculty, and staff colleagues to develop and lead BreakingGround, an initiative that used grants funded by the Provost’s Office to support the creation of innovative courses and community programs. The philosophy of civic engagement embodied in this approach located democracy and community in everyday settings, not only in government, elections, and off-campus service projects.”
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
overeating
repetitive-use injuries, such as carpal tunnel
neck, shoulder, and back pain
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:
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.
]]>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
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
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.
The Counseling Center offers additional resources to help you cope with stress.
Free online workshops with Counseling Center staff
Free phone apps are also available.
]]>Bringing Theory to Practice (BTtoP) supports practices in undergraduate education that "nurture active and integrative learning, personal well-being, preparation for meaningful work, and democratic citizenship." With a Multi-Institutional Innovation Grant from BTtoP, David Hoffman and Romy Hübler from UMBC's Center for Democracy and Civic Life, along with national partners, are developing tools for educators and students to use in cultivating, practicing, and promoting civic courage.
The April 15, 2020 edition of Bringing Theory to Practice's newsletter Bringing It features the project in a Grantee Spotlight prepared by the people collaborating on the project:
At a moment when we must practice social distancing to sustain life and health, all of us in higher education can plant the seeds of enhanced civic proximity. With support from a BTtoP Multi-Institutional Innovation Grant, David Hoffman and Romy Hübler (Center for Democracy and Civic Life, UMBC), Melissa Baker-Boosamra (Office of Student Life, Grand Valley State University) and Craig Berger (Community Engaged Learning, Kent State University) are developing tools educators and students can use to build skills and foster dispositions to support civic proximity and engagement in a wide variety of settings, including within institutions. The initial products of their collaboration, a Civic Courage Reflection Workshop facilitation guide and worksheet, help workshop participants to recognize aspects of civic courage beyond a willingness to take a risk for a cause, reflect on their past experiences with this expanded understanding of civic courage in mind, and identify opportunities to practice civic courage now and in the future.
Participants in pilot workshops have shared that they have gained new insights about how to deal with challenges in their own workplace and organizational settings by using foresight, looking for opportunities to collaborate, and practicing strategic patience. The facilitation guide, worksheet, and other tools to be developed align with theCivic Learning and Democratic Engagement Theory of Change, which describes how higher education can extend and deepen its support for students as co-creators of a thriving democracy.