Professional communication skills are for everyone. Interacting with others in an internship, job, or classroom is different from hanging out with family and friends. Here are some tips to improve your professional communication. While you’re in college, find opportunities to practice: internships, part-time jobs, and interactions with mentors and professors.

Listen/observe first

You’ve heard the saying that we have two ears and one mouth so we can listen twice as much as we speak. Listening and observing can help you learn the norms of an organization. Pay attention to things like:

• Facial expression
• Tone of voice
• Gestures
• What others in the room are doing

Ask questions

Asking questions can help to clarify your understanding. It also shows that you’re paying attention. Open-ended questions tend to yield more information and prevent misinterpretation; they require more than a “yes” or “no” response. Start questions with words like who, what, when, where, why, and how. Examples include:

• “What do you think about this project?”
• “How do you think the clients will
  respond to our request?”
• “Why do you expect that outcome?”
• “How did you come to that conclusion?”

Use “I” statements

The use of “I” statements conveys what you are thinking or feeling in a nonconfrontational manner. It also conveys ideas in a clear way. Here are some examples of “I” statements:

• “I think that I might be misunderstanding the goal.”
• ‘I’m wondering if that’s the most direct way to do this.”
• “When I think I’m not being heard, I think about how I’m saying it.”
• “My concern is delays that may be outside our control.”

Learn the accepted norms in your team

Some teams have weekly check-in meetings. Some communicate only by phone or email—for others, it’s face-to-face.

In addition to the above tips, these ideas can also be helpful:

• Use professional language. Refer to people as “Professor,” “Mr./Mrs.,” or “Colleagues.” Starting emails with “Hey” might not be smart in a professional setting.
• Check spelling and grammar before hitting Send.
• Make sure you spelled the person’s name correctly.

More tips to get you communicating professionally

June 5 is World Environment Day, an event created by the World Health Organization to raise awareness and action for the environment. It serves as a “people’s day” to show the impact that we individuals can have on the environment—and how the collective power of everyone working together can make a difference.

You might be asking yourself: What kind of difference can one person make? A big one! Here are some ideas for things you can do to affect the environment in a positive way:

• Pick up litter you see on campus.
• Reduce, reuse, recycle.
• Walk to class (instead of taking your car), or take the campus bus.
• Limit showers to seven minutes or less. Not only will the environment thank you, but so will everyone else in your residence hall.
• Shop local. Does your city have a farmer’s market? Summer is the perfect time to buy fruits and vegetables from a local farmer.
• Organize a tree-planting drive (with approval from your school/city first).
• Share your pictures on social media.
• Start a recycling drive.

Planned an event? Register it here

More info on World Environment Day

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Do you ever wonder why your roommate is jogging in place while watching House of Cards? Do you have friends who talk about getting their steps in? Tracking your steps during the day using a wearable device or app is shockingly motivating.

We asked three students to track their activity over two weeks using the app Moves. Their first week was business as usual. Their second week was about incorporating more activity in whatever ways they wanted: walking extra blocks, taking the stairs, or hitting the gym. The goal was to see how simple changes in their routines added up and what that meant for their mood and behaviors.

“This challenge has honestly changed my outlook on exercise.”

Emily T., second-year undergraduate Saint Mary’s University, Nova Scotia

Distance walked (week)
Active week: 15 mi
Typical week: 7.5 mi

Distance walked (daily avg)
Active week: 2.1 mi
Typical week: 1.1 mi

Number of steps (daily avg)
Active week: 4,822
Typical week: 2,606

Time being active (daily avg)
Active week: 5.5 hrs
Typical week: 32 min

Before

“I don’t consider myself to be an active person. I rarely go to the gym. I do try to walk everywhere I can, like the grocery store or friends’ houses, and I will only take the bus if it is raining, snowing, or extremely cold outside. For my active week I plan to take the stairs instead of the elevator, make it to the gym, and do small exercises at home. My boyfriend is very supportive. I’m up for the challenge!”

How I felt “I was surprised by how little I moved when I had no place to be. When I don’t have class I barely get any exercise!”

After

“I encourage other students to do this challenge because it has honestly changed my outlook on exercise. Before, I dreaded exercise, but now that I see results I’m motivated to keep up my routine. I’m not as intimidated now to go to the gym. Before, I thought I would feel judged. I plan to keep the app Moves, because it motivates me to break my record every day.”

How I felt “Every time after I worked out I felt refreshed and happier. Getting up and getting active made me more productive generally.”

“Seeing my steps is motivating! You want to hit a higher number every time.”

Usama Z., first-year undergraduate University of the Pacific, California

Distance walked (week)
Active week: 30 mi
Typical week: 17 mi

Distance walked (daily avg)
Active week: 4 mi
Typical week: 2.5 mi

Number of steps (daily avg)
Active week: 9,550
Typical week: 6,182

Time being active (daily avg)
Active week: 13 hrs
Typical week: 6.5 hrs

Before

“I use transportation more often than walking because I commute to and from campus. I enjoy being healthy, and this is a nice motivation to not only start thinking about my steps but also eat slightly [healthier]. In my super-powered week, instead of driving to get food (less than half a mile away), or getting in the car to check the mail (less than a block away), I’ll walk. Also, I’ll ask my dad to drop me off farther away from my first class.”

How I felt “This has given me a new perspective on how active I actually am. Now that I see my steps, it’s kind of motivating! You want to hit a higher number every time.”

After

“It doesn’t matter what sort of physical activity you get. As long as you do it routinely, even if it’s just extra walking, you notice, feel, and see the difference. You don’t need a gym membership or fancy exercise equipment; it all starts with a single step. Keeping track of your steps really makes you feel you want to do a little extra to get to that next level. You feel stoked when you beat your personal best.”

How I felt “I’ve had more exams and things to do, but the extra walking did make me feel great! As opposed to saying, ‘Nah, I’m going to work out later anyways; I’ll be dropped off really near class…’ I now say, ‘It’s fine, I’ll walk.’”

“Just 30 minutes a day can change your outlook. I felt amazing.”

Briana J., second-year undergraduate, Midwestern State University, Texas

Distance walked (week)
Active week: 22 mi
Typical week: 18 mi

Distance walked (daily avg)
Active week: 3 mi
Typical week: 2.5 mi

Number of steps (daily avg)
Active week: 8,149
Typical week: 6,603

Time being active (daily avg)
Active week: 2.5 hrs
Typical week: 2 hrs

Before

“I have to drive to work and school because I live far away. The only place I walk is to take out the trash or check the mail. Usually I end up exercising once or twice a week at a private gym. I love to play disc golf and be outdoors, though. For my step-up week I’m going to take the stairs, park farther away, go to the gym, and incorporate 30 minutes of daily activity.”

How I felt “I’ve been stressed out lately. I often find myself ready to take a nap after school. I’m more comfortable being lazy than working out.”

After

“I learned you don’t have to do much to be active. I’m new to weight management and working out, and this helped me ease into it. You don’t have to do extreme things to burn energy. Just 30 minutes a day can change your outlook. Since starting this study, my friends are competing to walk more steps than I am. I plan on trying to get 10,000 steps a day, no matter what I have planned.”

How I felt “My moods have improved the more activity I do each day. I’m happier and I feel energetic.”

May 21 is World Day for Cultural Diversity for Dialogue and Development, a global event established by the United Nations in 2002. It’s an opportunity to deepen our understanding of diverse cultural values and to learn to live together more comfortably.

Since coming to college, you’ve likely met people whose racial, ethnic, religious, or social background varies from yours. Or maybe your experience of the world is different because you or a friend. What have you learned about your friends’ experiences and cultural practices? That’s a great way to expand your knowledge and understanding
of people whose lives don’t match yours.

On this day, the UN encourages us all to “do one thing” for diversity and inclusion. Need ideas?

• Read about another religion, attend an unfamiliar service in a place of worship, or try an interfaith event.
• Visit an art exhibit or a museum dedicated to other cultures.
• Plan an international movie night.
• Volunteer with an organization that works for diversity and inclusion.

More ideas

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Not all of us can handle the same amount of alcohol. Different body types, genes, minds, and experiences affect our tolerance. Here, five students talk about their relationship with alcohol in the context of their own risk factors: A family history of alcoholism; fatigue and stress; small body size; medication interaction; and diabetes. Two experts suggest customized strategies for managing their alcohol consumption.

Experts

• Dr. Nathilee Caldeira is a licensed clinic psychologist at the Student Mental Health Center at Columbia University Medical Center, and the founder of Let’s Talk Psychological Wellness PC. (NC)
• Dr. Scott Lukas directs the Behavioral Psychopharmacology Research Laboratory at McLean Hospital in Belmont, Massachusetts, and the McLean Imaging Center. He is professor of psychiatry at Harvard Medical School. (SL)

* All students’ names have been changed for privacy. All students featured are age 21+.

Drinking while small-bodied

Callie’s story:
“I’m 4’11”, 87 pounds. It’s difficult when friends don’t think about the fact that I can’t drink as much as they can. I become intoxicated quicker. I drink occasionally, two drinks at most.”

Drinking while medicated

Junot’s story:
“I take Lamictal every day for manic depression [bipolar disorder]. I have been taking it for seven years. If I drink too much, the medication will not work properly for the next day or so.”

Family history of alcoholism

Sam’s story:
“Both my parents were alcoholics. When I was growing up, my parents fought all the time and we were super-poor. I bounced between their homes, and my dad abused me. I’ve moved 38 times in 35 years. I have perhaps three alcoholic drinks a year, and I’ve been drunk three times in my life. There are a hundred other more fun things I can think of to do.”

Fatigue + stress + alcohol

Briona’s story:
“I love to have my friends over and throw back a few beers. I’ve been fatigued and stressed due to school. How much I drink depends on my mood. I’ll have a beer at least two or three times a week, but other times I’ll lose count.”

Drinking while diabetic

Christophe’s story:
“I use insulin and check my blood sugars three or four times a day. My friends know I’m diabetic, so they always watch out for me. I drink anything, really, but I try to drink low-carb beer and mixed drinks with diet pop.”

Strategies for managing your alcohol consumption

Practice saying “no” to a drink

• Role-play with a friend or counselor.
• Ask and remind friends to support your decisions about drinking limits.

Alternate and/or dilute your drinks

• Ask for “lighter” alcoholic drinks with less alcohol, or in a larger glass with added seltzer or soda.
• “Ask for a ‘virgin’ pina colada or ‘virgin’ daiquiri. These drinks look exactly alike, which may take some of the pressure off.”  —SL
• Alternate alcoholic drinks with water, seltzer, or soda.

Shake up your habits

• Switch to a different beverage—one that isn’t your favorite.
• “Avoid ‘chugging’ or drinking games. Drinking games are designed to have you fail, and they promote more drinking.” —SL

Know your cues

• Cues or triggers are specific to individuals. Know what yours are. One person might crave beer and have no reaction to whiskey or vodka.
• “If you used to go to a specific bar to drink, then go to a different establishment for dinner.” —SL

Young adults in the US are increasingly likely to identify with more than one religious or spiritual tradition. One in five college students who responded to a recent Student Health 101 survey considered themselves multifaith, meaning they embrace a blend of religious and spiritual influences.

In most cases, US students complemented Christianity with Buddhism, Judaism, Islam, Hinduism, Native American practices, or another tradition. “I believe in Christianity, but I also believe in the love and empathy I’ve learned through studying Buddhism, as well as the five pillars of Islamic faith. I essentially practice whatever I think will make me a better, more caring, understanding, and compassionate person,” says Michaela D., a second-year undergraduate at Massachusetts College of Liberal Arts.

• Sixteen percent of Americans identify as multifaith, according to a 2014 survey by the Public Religion Research Institute (PRRI).
• Nearly 1 in 3 Americans say they explore the spiritual ideas or practices of other religious faiths sometimes or often.
• 4 in 10 Americans say they meditate at least once a week.

Americans’ increasing familiarity with minority religions is due partly to the rise of interfaith marriage: 1 in 4 marriages involve a couple of different religious backgrounds, according to the 2012 General Social Survey.

The three most common blendings in our student survey:

• Judaism-Christianity: The Hebrew Bible shares many sources with the Christian Bible. The two religions have similar theology on some points, including the legitimacy of Biblical prophets, belief in angels and demons, and worship of the God of Abraham.
• Judaism-Buddhism: This pairing dates to the 19th
  century. An estimated 30 percent of western
  Buddhists are of Jewish heritage. Buddhism provides a connection to mystical aspects of theology that some believe Judaism lacks.
• Buddhism-Christianity: Buddhism’s meditation practices can help Christians find greater satisfaction in prayer. Buddhism allows flexibility of belief, so
  Buddhists can draw from Christian moral teachings.

April is National Minority Health Month, a time for publicly grappling with the health disparities that affect racial and ethnic minorities.

What is a health disparity?

A health disparity is “a type of health difference that is closely linked with social or economic disadvantage,” according to the US Department of Health and Human Services. It affects groups of people who have systemically experienced social and/or health obstacles related to factors like race, ethnicity, disability, religion, gender, age, ability, sexual orientation, or gender identity.

Health inequalities are caused mostly by the conditions in which people are born, grow, live, work, and age. As a result, some communities experience a greater burden of illness and a greater risk of early death than others.

Health disparities affect all of us

Health inequities cost a ton of money. On top of massive added health care costs, they also lower productivity and slow economic growth.

How can you help?

• Help increase awareness of health disparities through social media.
• Mentor young people in your community and encourage them to make healthy choices.
• Serve nutritious foods at events.
• Advocate for more sidewalks and outdoor gathering places in your community.

For more information, check out these resources 

• CDC
• Office of Minority Health

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As a student, you’re probably pretty familiar with stress. You might also have wondered why some of your peers on campus seem to handle their challenges relatively easily while others struggle to meet similar demands. That difference relates to resilience, or grit: the ability to overcome and draw strength from difficult situations. “At our most resilient, we can surf the waves of change and stress rather than being swamped and drowned by them,” says Dr. Holly Rogers, a psychiatrist at Duke University.

In recent years, researchers have identified protective factors and processes that help individuals cope and explored how those can be nurtured. “A large number of people do not develop the problems we would expect them to have [after serious adversity]. We have for 50 years been interested in explaining what makes the difference,” says Dr. Michael Ungar, founder and co-director of the Resilience Research Centre at Dalhousie University, Nova Scotia.

Why is resilience so important?

“Resilience skills can help students not just get through college but actually thrive and flourish while doing it,” says Paula Davis-Laack, who designs resilience training programs for professionals and organizations. “Resilience skills bring out the best qualities in a person and activate desirable behaviors. Resilient students can tolerate change, stress, uncertainty, and other types of adversity more effectively. They are less likely to experience setbacks and diminished work/school performance, ‘learned helplessness,’ and other problems.”

Is resilience born or made?

“Resilience has been very conclusively shown to be a bundle of skills that everyone can learn, develop, and practice. One of the leading researchers calls resilience ‘ordinary magic,’ because it doesn’t require anything fancy or sophisticated to build,” says Davis-Laack. External supports matter too, including “the capacity of the institution to create opportunities for students to succeed,” says Ungar.

What builds resilience?

• Hanging in through a challenge
• Learning from experience
• Strong relationships
• Seeing your current situation
  as a turning point
• Humor and realistic optimism
• Appropriate environmental supports

Got grit? Find out here

How does your resilience rate? Test yourself

Which early life experiences block resilience?

Early life experiences have long-term implications. People who go through adverse childhood experiences—like childhood abuse, witnessing violence against their mother, or living with a substance abuser—are at higher risk for alcohol and drug abuse, depression, and other health conditions, according to an influential study published in the American Journal of Preventive Medicine in 1998, and ongoing research.

Other childhood risk factors include:

• A lack of strong connections
  within the family
• Difficulty with social relationships
• School issues, including low achievement, absenteeism, and dropping out
• Living in poverty
• Serious physical or emotional health issues within the family

Which habits make it harder to bounce back from adversity?

• Negativity bias: Bad experiences have more impact on our neuropsychological development than good ones. Resilience-building strategies offset this effect.
• Denial: Difficulty accepting the event or experience
• Victim mentality: “Why does it always happen to me?”
• Placing blame—on yourself or others
• Comparing yourself to others, or unfavorably comparing your present with your past
• Avoidance: Not talking about it and not seeking support from friends, family, and/or a professional

What helps us overcome severe setbacks?

Most children who grow up in difficult circumstances develop into well-adjusted and successful adults. Why? In part, because certain protective factors can offset the challenges.

Protective factors for resilience include:

• Supportive, nurturing parents or other adults
• Stable housing and income
• Regular physical activity
• Mindfulness meditation and/or faith-based services
• Access to religious or faith-based services
• Access to health care
• Strong social relationships and positive peer influences and mentors
• Personal characteristics such as social skills, problem-solving abilities, autonomy, and sense of purpose
• Community programs, such as after-school activities and college supports

TRUE OR FALSE? what doesn’t kill you makes you stronger

This is both true and false.

Mild and moderate adversity can help build coping skills, according to research. More than 8 out of 10 students surveyed by Student Health 101 said they had experienced a challenging experience or situation that made them a better person.

Severe adversity is a different story, and there are risks in assuming that any suffering makes us stronger. “By perpetuating the belief that pain is edifying, we place the onus on survivors to heal themselves—and we deemphasize the value of prevention and support services,” pointed out a columnist in the Washington Post in January. The growth potential lies in working with others to overcome trauma, specifically giving and receiving help.

What difference does resilience make to students?

Even in everyday circumstances, resilience makes a difference. In a 2010 study of medical students, the resilient students:

• Had a more positive view of the learning environment
• Were less likely to develop depression or experience burnout
• Were better able to develop and maintain relationships with teachers and other students

Your school can help build your resilience
“A student’s resilience is not just the individual’s capacity to cope. It is also the capacity of the institution to create opportunities for students to succeed. So when Carleton University [in Ontario] noticed that a lot of their first year students felt lonely or disconnected to the university, they began creating cohorts of 100 students who all take classes together. The students felt better supported and made friends, [which] predicted better coping when first-year stressors piled up.” —Ungar

7 ways to build resilience

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Which would you go without for a week: your cell phone, your best friend, or good food? Chances are, it’s not your phone.

Half our waking life
College students appear to spend almost nine hours per day—more than half our waking hours—on our phones. That includes 1½ hours of texting.

Addictive brain chemistry
Phone notifications release dopamine, the same feel-good chemical triggered by eating sugar, having sex, and gambling. “We’re not really addicted to our cell phones per se but to the activities on our phones,” says Dr. James Roberts of Baylor University in Waco, Texas, who specializes in the psychology of consumer behavior.

Losing control while driving
Almost all of us agree that texting while driving is dangerous, yet three out of four have done it, according to AT&T’s It Can Wait survey (2014).

Worse grades & worse sleep
More than 80 percent of students acknowledge that their gadgets interfere with their learning, and one in four say this hurts their grades, according to a study published in the Journal of Media Education last year. In addition, phone use is a common sleep disruptor—and sleep disruption just makes everything horrible.

How to get your texting under control:

1. Test yourself: Think you can get away with texting while driving? Maybe you’ve been lucky. That will change. Check out the online texting-while-driving simulator by AT&T. MORE.
2. Set the mood: Know where your phone is welcome—and where it isn’t.
3. Use an app or #x: AT&T’s DriveMode and Sprint’s Drive First silence your phone and respond to messages. Or text #x to let friends know you’re driving.
4. Reality check: When you can measure something, you can manage it. Use an app like Moment (iPhone) or BreakFree (Android) to track how much time you’re spending on your phone. Try it, then see if you can resist texting about it. Or take the Smartphone Abuse Test.
5. Play a game: When eating or getting together with friends, put all of your phones on silent in the middle of the table. Whoever checks their phone first has to pay for dinner or clean the dishes.
6. Find your voice: Sometimes it’s hard to remember the last time we picked up a phone to call anyone besides relatives or the pizza guy. Next time you want to make plans or check in with a friend, try talking.

Set the mood

Why we love it:

Performing random acts of kindness just got easier with the Pay it Forward app.  Download it today for these benefits:

• Daily reminders to be kind, and specific suggestions: e.g., “When you receive good service, tell the person’s manager or boss,” or “Give up your seat on a crowded train.”
• Track your acts of kindness
• Witness the impact of kindness worldwide
• Share your idea for how to make someone’s day

The random acts are simple and fun. Users can share their good deeds with family and friends, encouraging others to pay it forward. Need more ways to be kind? Check out this month’s Wellness Event.

Price: $0.99
Devices: iPhone. Android
For more information, CLICK HERE.

Similar App

How are you honoring Random Acts of Kindness Week (February 9-15)? Most people would agree that kindness has many benefits. Did you know it’s good for your health? It’s true: Kindness relieves stress. Kindness also improves mental health, test scores, and behavior. It’s contagious: Kindness leads to more kindness.

So what are some simple acts of kindness you can do every day? Try these:

• Walk a dog for a local senior (especially if it’s snowing, wet, or icy)
• Hold the door open for someone
• Pay it forward when buying coffee, donuts, or lunch
• Tell people how great they are
• Collect jeans for homeless youth or cell phones for domestic abuse survivors
• Let someone in line in front of you
• Be warm and supportive online
• Donate used textbooks and sporting equipment
• Become an organ donor
• Smile at strangers
• Don’t litter (and pick up other people’s litter)

• Make the world suck less: DoSomething.org
• Kindness activities: Random Acts of Kindness

More than 120,000 people in the US are waiting for an organ: parents, children, college students, grandparents, and others. By signing up to be an organ donor, you have the power to save a life. Actually, several lives: one organ donor can save up to eight people. There are misconceptions about being an organ donor, so let’s check the facts:

• If you are sick or injured and are admitted to a hospital, the #1 priority is to save your life.
• Most major religions in the US support organ donation.
• Being an organ donor doesn’t cost any money to you or your family.
• When matching donors and recipients, several factors are considered, including severity of illness, blood type, and other important medical information. Race and celebrity status aren’t relevant.

How do I sign up?

Registering as an organ donor is easy. Sign up in your state.

How can I save a life today?

Donate blood! It’s easy and free. First time donor? Here’s what you need to know:

• Every two seconds, someone in the US needs a blood transfusion.
• The most common blood type requested by hospitals is Type O–but all blood types are needed.
• You can donate blood every six to eight weeks, which is the time it takes for your body to replenish the red cells used in the donation.
• You can’t contract HIV from donating blood.
• While the blood is tested for disease, donating blood is not the same as getting tested for HIV/AIDS (if you are at risk for HIV/AIDS, you shouldn’t donate blood). If you want to be tested for HIV, visit your student health center.