Mind Matters
What’s one quick technique to calm anxiety and center your focus?
deep breathing; grounding; box breathing
Which daily meal improves focus, mood, and energy levels?
breakfast
What’s a common type of negative self-talk that can show up before exams or presentations?
“I’m not good enough,” “I don’t belong,” or any other form of self-doubt
What does "NO" stand for in boundary-setting?
simply - NO! (no does not mean convince me)
T/F: Social isolation can have the same impact on your health as smoking 15 cigarettes a day.
TRUE!
What part of your brain handles emotional regulation and grows stronger with mindfulness?
prefrontal cortex
This essential vitamin supports immune function and is found in sunlight and fortified foods.
vitamin D
What kind of pressure might women in engineering feel when they’re the only woman in a group project or lab?
pressure to prove themselves; represent their gender; avoid mistakes
Which hormone linked to sleep can be suppressed by late-night screen use?
melatonin
The human brain runs on about ______ watts of power.
20 watts (enough to power a lightbulb)
This feel-good chemical is released after laughing or connecting with others
serotonin (or oxytocin)
This activity improves heart health, reduces stress, and can be done while listening to podcasts.
walking; exercise
What is the name for the tendency to feel like a fraud even when you're successful?
imposter syndrome
What percent of the brain is made of fat?
What is one sign of a healthy friendship?
mutual respect; support; trust; good communication
What is one sign you're emotionally overwhelmed but pushing through anyway?
emotional numbness or shutdown; burnout
Which nutrient is especially important for women due to menstruation and oxygen transport?
iron
Women in engineering may face pressure to overperform due to being underrepresented. What’s one strategy to fight this?
peer support; affirming your strengths with mentors
What’s one boundary you can set around technology to reduce stress?
silencing notifications; screen-time
What’s one benefit of belonging to a community like SWE?
feeling supported; motivated; connected; empowered
Name a cognitive distortion where you assume the worst-case scenario without evidence.
catastrophizing
This UIowa resource offers free nutrition counseling for students.
Student Wellness (Nutrition Services)
What are two small things you can do proactively each week to protect your energy and prevent burnout before it starts?
scheduling breaks; saying no to extra commitments; journaling; setting screen-free hours; talking to a mentor; or checking in with yourself
T/F: You only use 10% of your brain
FALSE! It is a myth - you use all of it even when sleeping
What’s one strategy to set boundaries in a friendship without damaging the relationship?
using “I” statements; being honest/kind; expressing your needs clearly