Counseling Blog

March 2025:

Written by Caz Novak, MSW, LCSW (he/him)

Happy Spring, Pilots! I hope everyone gets a chance to enjoy the beautiful blossoms and extended daylight hours as the season changes. With the onset of Spring comes the rapidly approaching end of the school year. In addition to finishing up classes and studying for finals, Spring is a time for us to begin to think about what’s next. Some of us will be going home for the summer. Others will be working at internships or jobs. A few of us may be preparing to say goodbye to the Bluff and the UP community. Transitioning away from the academic community can be exciting, but saying goodbye and thinking about the future can bring its own stressors. Below are a few tips to help navigate this ephemeral season.  

Think about who to thank. Many of us would not be where we are today without the support of friends, professors, and mentors on the Bluff. As you look ahead to what’s next, it can be helpful to take a moment to say “thank you” to those who have made your college experience special. Gratitude has been proven to positively impact mental health. By taking time to say thank you, you are not only showing others you care but are contributing to your own well-being as well. 

Remember that “life is big.” Transitions sometimes feel permanent. A lot of weight can be placed on finding the perfect internship, or the best fit for your first post-grad job. Knowing that we will be far from our friends on the Bluff can be a tough pill to swallow. During these times, it can be helpful to remember that nothing is forever. If your internship isn’t a good fit, you can look for something else next year. You can find time to FaceTime friends (and maybe even plan a visit) over the summer. There are so many different chapters in our lives and, while finishing one can be difficult, what comes next can be equally exciting and fulfilling.             

Enjoy the moment. Life moves fast. We are always being asked to plan next semester’s courses, apply to new positions, and situate ourselves for future success. We blink, and the moment is gone. This Spring, meander along River Campus, stop to admire the cherry blossoms, and play frisbee in the quad. Savor the “now.” There will always be more to do to plan the future, but the present moment will be gone before we know it.  

February 2025: 

Written by Caz Novak, MSW, LCSW (he/him)

Some people love it. Some people hate it. Chocolates fly off the shelves, Hallmark cards are mailed, and reservations for two fill up at cozy restaurants. You guessed it: I’m talking about Valentine’s Day. Whatever your thoughts on the holiday may be, this month provides us an opportunity to explore the relationship between dating and mental health. Scroll down for a few tips and tricks to help make dating a fun, positive experience. 

Know what you’re looking for. Dating can mean different things to different people. Some may be looking for casual connections over coffee with someone new. Others might be interested in something serious. Before considering WHO you want to date, it might be helpful to explore HOW you want to date. Are you interested in a long-term relationship? Something more casual? Do you want to spend a lot of time dating? Or are you hoping for a low-key investment? Are you going to use apps? Or attend in-person events? Setting expectations can help lead to a more fulfilling dating experience – when we know what we want, it is easier to find it. 

Fight through the nerves. Meeting new people can be scary, and it might be easy to shy away from dating to save ourselves from potential awkward interactions. Feeling pre-first date jitters, however, is a GOOD thing – it means it matters to us. Bodies respond physiologically to things that they deem to be important. Stomach butterflies or chest tightness is our bodies’ way of letting us know we are excited. If you’re feeling especially anxious before a date, take deep breaths, and remember that nerves are a natural biproduct of the thrill of meeting someone new. 

       Be yourself, and have fun. Seriously. Focusing simply on enjoying ourselves and being authentic can help take the pressure off dating. There are a million big and small questions we can ask about any interaction.  Overfocusing on what could be can detract from our experience of the moment. Try to remain present. Whether that date leads to something more will be discovered in time, and is not entirely in our control. We can, however, control how we show up for that date.  Be curious. Ask questions. Share about your favorite foods and most hated classes. Have fun, and be yourself. 

January 2025: 

Written by Caz Novak, MSW, LCSW (he/him)

The University of Portland is widely known as a beautiful place to go to school. In the winter, however, it can be a little dreary. 4:30 pm sunsets mixed with near-constant rain and gray skies can make it hard not to feel a little down at times during winter on the Bluff.  

A recent poll found that nearly 4 in 10 in the U.S. experience a worsening mood during winter. The winter blues can make it difficult to engage in activities we usually enjoy, focus on tasks, and maintain our usual energy level. Curling up on the couch all day often sounds more inviting than doing chores, homework, or seeing friends. While spending cozy times to ourselves can be a good thing, ONLY spending cozy time on the couch can have a negative impact on our mental health. If you find yourself feeling the winter blues this semester, you are not alone! Below are some tips and tricks from the Health and Counseling Center for navigating seasonal depressive symptoms and making it through the chilly, wet months until spring: 

• Go outside. I know – the LAST thing you might want to do when it’s cold, rainy, and gray is to go outside. However, being outdoors is one of the best things we can do to improve our mood. Numerous studies point to the health benefits of spending time outside. Sometimes a 15-minute walk – even in the rain! – can turn our mood completely around. 
• Spend time with other people. It can be tempting to isolate ourselves when seeing others means grabbing a coat, lacing up our boots, and trudging across campus. While time to ourselves is important, making the effort to stay connected to friends can play a vital role in managing the winter blues. In short – being around people we enjoy makes us feel better! 
• Eat, sleep, move. It is especially important to be mindful of our daily habits during the winter. Checking in with ourselves to make sure we are getting enough to eat, sleeping an appropriate amount, and moving our bodies is critical to managing symptoms of winter depression.  
• Remember that better days are ahead! Sometimes, during the thick of the bleakness, it is good to remind ourselves that things WILL change. Clocks spring ahead on March 9. We see the sun much more as the days get longer. Warmer weather is coming!  
• As we move through winter on the Bluff, remember to check in on yourselves and your friends to see how things are going. Feel free to implement the tips and tricks above and, if you would like additional support, please reach out to the Health and Counseling Center.