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Ways to Flourish

Ways to Flourish is the podcast of W&M Health and Wellness that addresses how to be mentally healthy and flourish through our challenges. Each podcast focuses on a wellness strategy that contributes to our mental health. Featuring wellness experts and the voices of our campus, we focus on strategies that are relevant to our community.

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S2, Ep6 - Consent & Boundaries (part 2)
S2, Ep6 - Consent & Boundaries (part 2)

We are back with Part 2 of our Consent & Boundaries series Hannah and Katie. Today they dive in to helping you determine your boundaries, and what you like and dislike during sexual intimacy it can be helpful to spend some time alone exploring. Resources mentioned: Betty Dodson’s Book, Sex for One For more on the W&M Office of Health Promotion, check out wm.edu/ohp.

S2, Ep5 - Consent & Boundaries (part 1)
S2, Ep5 - Consent & Boundaries (part 1)

We are excited to bring you this 2-part series with Assistant Director in the Office of Health Promotion Hannah Artile-Stravers and W&M Junior Katie Grotewiel. In part 1, she will discuss sexuality as a part of who we are and answer the questions: What is consent? Why is it important? How do we know if our partner expresses consent? For more on the W&M Office of Health Promotion, check out wm.edu/ohp.

S2, Ep4 - Reiki & Presence in Self-Care
S2, Ep4 - Reiki & Presence in Self-Care

Have you ever wondered what exactly Reiki is? Adjunct Lecturer of Mindfulness Meditation & Wellness Professional Martha Rouleau helps answer this question for us and provides us some ways we can incorporate presence in to our self-care routines.

S2, Ep3 - Touch in a Time of Distance
S2, Ep3 - Touch in a Time of Distance

On today's episode, we sit down with Wellness Professional, Massage Practitioner and Alum Grace Anderson on the power of touch. During this time of COVID, this lack of touch is impacting our overall health. She shares with us that our bodies are missing that exchange of core energy from one person to another and provides us with a few tools to help facilitate the mind-body healing during this time.

S2, Ep 2 - Intro to Art Therapy
S2, Ep 2 - Intro to Art Therapy

Today, we chat with art therapist Sarah Balascio & freshman Raven Pierce about art therapy, preventative practice, and being okay with not being perfect. Make sure to check out our new episodes every Tuesday & Thursday! And for more information in regards to the W&M Health & Wellness Center, check out www.wm.edu/wellness.

S2, Ep 1 - Welcome Back!
S2, Ep 1 - Welcome Back!

We are excited to be back for the second season of the Ways to Flourish podcast! We are kicking off Season 2 with a series of self-care episodes. Joining us will be our Art Therapist Sarah Balascio, wellness professionals Martha Rouleau & Grace Anderson, Sexual Assault Prevention Specialist Hannah Artiles-Stravers, Yoga Therapists Patti DeBlass & Cindy Crace, and W&M alum Kelly Gorman. This is just a little glimpse of what we have in store this season so make sure to check out our new episodes every Tuesday & Thursday! And for more in formation in regards to the W&M Health & Wellness Center, check out www.wm.edu/wellness.

S1, Ep 17 - Season 1 Wrap-Up
S1, Ep 17 - Season 1 Wrap-Up

As we have all faced many challenges during this shortened semester, we would like to thank so many people for helping us get the Ways to Flourish podcast up and running. We also want to thank you, the listener, for tuning in to our episodes each week! It has been so much fun to sit down and talk with so many individuals in our community on ways we can continue grow our knowledge in the health and wellness world. If there are any topics you would like to hear next semester, please feel free to email us at wellness@wm.edu. While we take this "planned pause" we invite you to take a look at all the resources on the W&M Virtual Health & Wellness page. We hope everyone continues to stay safe and we will see you back here next semester!

S1, Ep 16 - Rethinking Gratitude
S1, Ep 16 - Rethinking Gratitude

As the holiday season approaches, giving gratitude can be received in many ways. While showing appreciation may be viewed mostly in a positive light, there is also some form of discomfort that also may occur. Dr. Kelly Crace and Wellness Ambassador Sam Litt talk to us about some of those comforts and share with us different ways we can rethink gratitude.

S1, Ep 15 - Self-Criticism vs. Self-Care
S1, Ep 15 - Self-Criticism vs. Self-Care

We talk again with Dr. Carina Sudarsky-Gleiser about how isolation and self-criticism can have an impact on your mental health and provides some ways to help "silence the dinosaur" with your self-care routine. Check out the Counseling Center on the W&M Wellness App.

S1, Ep 13 - Optimizing Your Immunity
S1, Ep 13 - Optimizing Your Immunity

Dr. De Falcon and Dr. Dafashy of the Student Health Center and student Sam Litt talks about how one optimizes their immune system while managing the effects of stress and provide some behaviors that one can engage in to make sure our immune health is as good as it can be.

S1, Ep 12 - No Shave Movember
S1, Ep 12 - No Shave Movember

We sit down again with Charlie Foster to discuss men's health and how partaking in Movember was such a jarring experience for him. No Shave November encourage participants to forgo shaving for the month of November and strives to raise cancer awareness. Movember encourages participants to grow a Mustache during November and strives to raise awareness around not only cancer but also, mental health and suicide prevention. Ultimately, the idea is to bring awareness to men’s health issues by embracing facial hair growth. When individuals question participant’s new style, the door will be open for conversations about prostate and testicular cancer, mental health and suicide. Join us as we raise awareness around these issues and use #WMLETITGROW to show us your best pic. More information about this topic can be found at wm.edu/offices/wellness/ohp/.

S1, Ep 11 - The Student Veteran Experience
S1, Ep 11 - The Student Veteran Experience

Charlie Foster joins us to talk about the student veteran experience. The W&M Office of Student Veteran Engagement (OSVE) supports veteran students in a variety of ways. From bolstering the efforts of veteran student organizations, connecting veterans with resources on and off-campus. To find out more information, check out https://www.wm.edu/offices/osve/.

S1, Ep 10 - Self-Care vs. Soothing
S1, Ep 10 - Self-Care vs. Soothing

On today's episode, we talk with Dr. Kelly Crace and PhD candidate of American Studies Joseph Lawless as they discuss self-care vs. soothing and some healthy strategies to address your own needs.

S1, Ep 9 - Maintaining a FitWell Community during COVID
S1, Ep 9 - Maintaining a FitWell Community during COVID

Jenny Dunfee (Associate Director of Fitness & Wellness) and Junior Maddy Havranek (FitWell Class Supervisor) talk about how the Bee McLeod Recreation Center has taken the precautionary steps to create a safe and comfortable environment for students, faculty and staff to work out in during these times of COVID-19. While there has been challenges, the entire W&M Campus Recreation department has been able to offer a variety of options from virtual classes to outside classes at Matoaka and even intramural sports and Tribe Adventure Program outings all while being able to follow the Healthy Together/COVID-19 policies. You can check out all of these offering at either campusrec.wm.edu or on the W&M Wellness app.

S1, Ep 8 - Building Resiliency with Mindfulness
S1, Ep 8 - Building Resiliency with Mindfulness

Martha Rouleau talks about her journey to practicing Mindful Meditation and leads the audience in a few short exercises you can incorporate in to to your everyday life. You can join Martha on Monday, Wednesday and Friday mornings from 8:00-8:15 am as she leads a 15 minute mindful meditation to start your day. You can find the class at campusrec.wm.edu or on the W&M Wellness App.

S1, Ep 7 - Maintaining Harmony during the Election
S1, Ep 7 - Maintaining Harmony during the Election

Dr. Carina Sudarsky-Gleiser, Director of the W&M Counseling Center discusses intentionality and how to maintain your sense of harmony during a time that is trying for many. Check out bit.ly/WMCCSignUp for the sessions Carina mentioned in the episode as well as other workshops the Counseling Center is providing.

S1, Ep 6 - Daylight Savings Sleep Tips
S1, Ep 6 - Daylight Savings Sleep Tips

Ever wonder why BOTH spring and fall changes to Daylight Saving Time throw many of us off? Check out the latest podcast by Eric Garrison ‘94, our residential sleep guru, to see how resources such as Sleepy Time [link to: www.sleepyti.me] along with common sense can help you feel more energized after any time change – be it annual or travel related!

S1, Ep 4 - The Impacts of Stress on Our Body
S1, Ep 4 - The Impacts of Stress on Our Body

Tune in to part two of this three-part conversation with Dr. Dafashy as he dives in to the impacts of stress on our body and some ways we can help relieve some of those stressors.

S1, Ep 3 - Situational vs. Chronic Depression
S1, Ep 3 - Situational vs. Chronic Depression

Dr. David Dafashy from the Student Health Center explains Situational vs. Chronic Depression and some helpful management tips in the first of his segment of a three-part conversation.

S1, Ep 2 - Grounding Yourself
S1, Ep 2 - Grounding Yourself

Join Eric Garrison as he builds on the information from Episode 1 and puts "step two" into action. Hear his perspective on the importance of grounding yourself when things start to get out of control and then take the opportunity to get grounded as he guides you through a brief progressive muscle relaxation exercise.

S1, Ep 1 - Stress vs. Strain
S1, Ep 1 - Stress vs. Strain

Dr. Kelly Crace and Wellness Ambassador Maz Rossert discuss the topic of Stress vs. Strain and how to flourish through this time of chronic uncertainty. Listen in as they share their stories and how you can put your purpose and meaning over your mood.

S1, Ep 0 - What are we doing here?
S1, Ep 0 - What are we doing here?

The William & Mary Health & Wellness staff are looking to dive deep in to some of the most crucial areas of conversation right now within the W&M Students, Faculty, Staff and Community. Each episode will bring light to not only new topics, but voices as well. Tune in to hear who's speaking on Episode 1!