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Counseling and Personal Development Center, Westchester Campus • Fall 2007
Spotlight on
Positive Psychology
C
ollege is a perfect time to make changes
in your life, consider how you want to
grow as a person, and build on your strengths
so you can fully flourish and thrive.
The Counseling and Personal
Development Center at Pace University is
a vital resource that can help all students
reach their full potential. Students come to
our center because they want to improve
the way they live, study, and grow. Some
students come because they are in
emotional pain. Other students come
to work on changing certain behaviors.
Our center provides a safe environment
for students to get to know themselves
better and make important changes to
improve their lives.
Inside this issue:
Spotlight on Positive Psychology
Making Your College Years
Positive Ones
When Advice from a Friend
Is Not Enough
Listen Up!
To Current Seniors, from Former Seniors
Top 10 Pieces of Advice for
Incoming Students
In this issue of
our newsletter, we
invite you into the
world of positive
psychology. Through
this philosophy and
these methods, you
can work towards
leading a fuller and
more satisfying life.
You can also create a healthier and more
positive University community.
As you read further, in addition to learning
how you can apply positive psychology
principles to your college experience, you
will see advice from student to student,
and information on how to make the most
of your college experience. We will also
challenge some of the myths you may hold
about counseling and fill you in on ways
our Counseling Center is promoting positive
psychology every day. Finally, you will learn
easy exercises to enhance your life and our
community with the motivating powers of
positive psychology.
And remember, you can always visit the
center in person to help further unleash the
power of your strengths, discover hidden
talents and quiet the influence of the factors
that get in your way.
—Lauren Saler, PsyD
Senior Staff Psychologist
Counseling and Personal
Development Center
Pleasantville, Administration
Center 2nd floor
Monday–Friday, 9:00 a.m.–5:00 p.m.
(White Plains—by appointment only)
Call us at (914) 773-3710 or drop in
to make an appointment.
Walk-In Clinic
(no appointment needed),
Monday–Friday, 1:00–2:30 p.m.
in Pleasantville.
Counseling Center services are free
of charge and confidential.
Making Your College Years Positive Ones
S
cottish author, journalist, and editor
Alexander Chalmers once said, “The
three grand essentials of happiness are:
Something to do, someone to love, and
something to hope for.”
Was he right? Yes, according to positive
psychology. The study of human happiness
and optimal human functioning, positive
psychology emphasizes mental wellness
over mental illness. Positive psychology is
widely associated with the studies of Martin
Seligman, who believed that psychology
should emphasize the strengths and goodness of individuals. In this way, it is
unlike most psychological theory
with its focus on growth and success rather than on weakness, pathology, and damage.
Positive psychology therefore
accents the factors that allow the
individual to flourish and find
meaning in life, including wellbeing, contentment, satisfaction,
hope, optimism, and happiness. It
provides room for hope, courage,
creativity, spirituality, wisdom,
responsibility, and perseverance.
At an individual level, positive
psychology involves analysis of
your personal traits and character
so that, at a group level, these strengths can
be used to give back to the community.
Here are exercises you can do to practice
positive psychology to increase your happiness and self-awareness:
• Gratitude Visit. Think of someone to whom
you are grateful, but who you’ve never
thanked properly. Write a letter to them
describing your gratitude and read, e-mail,
or show it to them.
• Three Good Things/Blessing. Each evening,
write down three good things that happened
that day and why you think they did.
•S
avoring. Once a day, take time to slow down
and enjoy something you normally do in a
hurry (such as eating a meal, walking to class,
or brushing your teeth). When it’s over, write
down what you did, how you did it, and how it
felt compared to when you’re in a hurry.
• Obituary/Biography. Imagine that you have
passed away after leading a long and happy
life. What would you want your obituary to
say? Write a 1- to 2-page essay about what
you’d like to be remembered for the most.
•G
et Involved. Use your strengths and skills
to volunteer, join a club, or otherwise get
engaged in your community.
What does this all mean to college students?
While it in no way minimizes any struggles or
difficulties you have, it does encourage you to
ask questions. What makes you happy? Who
are you and who do you want to be? How do
you want to be known to others? How do you
want to participate in this society? What do
you hope for? Where do you find your courage,
your creativity, and your perseverance? It
means figuring out what that something is,
to do, to love, and to hope for.
—Kathy Cosgrove, PhD, Postdoctoral Fellow
When Advice from a Friend Is Not Enough
Positive Psychology at the Counseling Center
S
TUDENTS who come to the Counseling Center often say that
counseling gave them a chance to get an objective perspective
on their problem.
Whether you participate in individual counseling, group counseling,
or a topic-focused workshop, taking advantage of our services will
help you gain insight, develop effective coping skills, and learn to
resolve your own issues.
As we promote the basics of positive psychology, here are a few
of the unique opportunities offered by the center, all in the context
of a confidential and supportive setting and guided by one of our
professional staff.
Chill Out
The Breathing Project. This once-a-week, 15-minute meditation and deep
breathing experience takes place in a relaxing and peaceful setting. It is
open to all members of the Pace community (students, staff, and faculty)
and absolutely no experience is needed, other than the ability to breathe.
Stress Management Workshop. Everyone experiences stress. Whether
it is test taking, oral presentations, interpersonal relations, or meeting
your own expectations, this workshop teaches you proven ways to reduce stress, be stress smart, revitalize your energy, and stay balanced.
Self-Hypnosis and Stress Reduction Workshop. This three-part workshop teaches you to better understand what causes you stress, how
you uniquely experience it, what gets in your way of managing it, and
new and effective ways to overcome it successfully. Catch your breath,
be guided through relaxation experiences, and learn self-hypnosis, all
in three sessions.
Focus on Yourself and Your Relationships
Relationship Group. This 10-session group is for undergraduate and
graduate students who are either in an intimate relationship or would
like to be in one. You will have the opportunity to explore all issues
related to being in relationships. Join us and better understand how
you navigate relationships, what trips you up, and how you can create
more satisfying and rewarding connections.
Listen Up!
To Current Seniors from Former Seniors
S
enior year is a time full of transitions and change. There is
disbelief about finally being a senior. There is anxiety about
jobs, getting into graduate school, finances, living situations,
and the future. There is excitement over new opportunities and
possibilities. There is sadness at closing a chapter in one’s life.
There is confusion about choices and paths to take. There is fear
about change and the unknown.
Below are the words of some wise seniors who came before you.
Consider their advice and remember that in eight short months you
will have your own sage advice to give.
In actuality, this advice can make any year in college more
meaningful. Think about who you are. Think about who you want to
be. Think about what you need to do to be true to yourself and all
of your strengths and abilities. Consider how you can contribute to
making the Pace community more vibrant and full. You are sure to
benefit from this analysis, as will our community.
—Lauren Saler, PsyD, Senior Staff Psychologist,
and Malikah Kelly ’07, Student Aide
“The one thing I regret is being too afraid or nervous to try
certain things that I wanted to do. College is pretty much the
last chance you have to try things out without major consequences. Take advantage of the freedom and opportunities.”
—Alphria Alghali ’07
“Remember the importance of networking and always keep a
level head to achieve your goals.” —Sherard Medrano ’05
“Planning is the key to making it through senior year. There
is a lot going on and it can become extremely stressful and
overwhelming. But if you keep your goals in mind and focus on
them, it will all fall into place, in the end you’ll realize it was all
worth it.” —Mahiliaire John ’07
“Sure, college is the best time of your life, but after graduation
and a lot of perseverance, life gets even better when you trade
ramen noodles for lo mein.” —Siobhan Morgan ’05
“Learn how to say, ‘No’ and stick to it.” —Meghan Wagner ’07
And some anonymous quotes…
“For classes where you struggle, create a study group—with one
kid smarter than yourself and someone attractive to get you to
show up.”
“Take responsibility for your actions. If you screw up, own it.
Accept the consequences. Don’t call mom and dad to pull you
out. Pull yourself out.”
“Study abroad, if you can wing it. I totally regret not doing it.”
“Meet as many people as you can from as many different
backgrounds as you can.”
“Don’t eat out all the time, don’t drink all the time, don’t start
smoking, don’t feel pressured by the
other students to be someone you
don’t want to be.”
“Don’t wait until graduation
to wear sunscreen.”
“Take notes. Not just in class but also with everything you do. You
never know when a random piece of knowledge could resurface
and help you.” —Victoria Picciano ’07
Interpersonal Group for Graduate Students. This group is open to
graduate students in all Pace programs, including the School of Law,
and will allow you to share experiences and gain insight into difficulties
you may be having with relationships, identity, self-esteem, and career
concerns.
Undergraduate Process Group. Undergraduate students meet and get
support around their stressors, while gaining awareness of how they
interact with others. This experience will allow you to ask, and answer,
questions about who you are, how you are known, and how you may
want to be known by others.
Be Healthy
The Drinking Game. This board game can be played in classes, residence
halls, or students groups. Members of the center facilitate the game,
which helps you evaluate your alcohol use, stay safe if you do drink, and
develop skills that will help keep members of the community safe—all in
the context of a fun game, no lectures needed.
Eating Issues and Body Image Support Group. This support group
welcomes all who are struggling with body dissatisfaction, food or
weight preoccupations, compulsive dieting, overeating, over-exercising,
or purging. Join and get support from other Pace students who know
what you are going through.
Get an Edge in the Classroom
Learning Styles Workshop. No matter how you do in school, you will
benefit from discovering more about your personal learning style.
Take this workshop and understand your learning style, maximize your
learning strengths, and improve your performance in the classroom.
Skill-Building Meetings. The Office of Disability Services offers individual
skill-building opportunities, or extended services, to all students,
regardless of whether or not they have a documented disability. Come
and meet with a professional who will help you with your trouble spot,
which could include, but is not limited to, time management, stress
management, learning styles, study skills, test-taking skills, organizational skills, dealing with test anxiety, and learning self advocacy.
If you are interested in learning more about any of these exceptional
experiences, please call our center at (914) 773-3710. We look forward
to hearing from you. —Lauren Saler, PsyD, Senior Staff Psychologist
Top 10 Pieces of Advice
for Incoming Students
10. The Internet. Facebook and MySpace are great Web sites
that help you stay connected with friends, but sometimes it is easy to
hurt or be hurt by what is said on them. Remember that whatever gets
posted on your pages becomes part of your history and searchable by
future employers.
9. Majors. Don’t feel pressured to make a decision about your major
without reviewing your options. Your major is more than a collection
of courses you’re taking; it is an investment of your time and energy.
Choose a major because it something you want to do, not something
your parents, friends, or professors want you to do.
8. Resources. You have an entire system of student services
dedicated to enhancing your experience at Pace: academic and social
clubs, Greek life, academic advising, counseling services, career
services, and co-op education. Use them to make your experience at
Pace a great one.
Roommates. Agree with your roommate from the start on “rules”
7. Parents. Figure out what kind of relationship you want with 3.
for staying up late, paying bills, having friends over, and other things you
your parents. Learn how to communicate your boundaries with them,
from how often you want to talk to them to how much their approval
determines the choices you make at Pace.
find important. Talk to your roommate the moment you become upset,
rather than store up a semester of grievances.
Campus Activities. Get involved in campus activities—it will help
6. Classes. Go to class, even if everybody says it’s a blow-off class. 2.
you make new friends, learn new skills, and feel more connected to Pace.
Sleeping in happens, but try not to make it a habit. Take a class you’d
never dream of taking, such as photography or criminal justice.
But know how to say, “No”––while having a great resume at the end of
college is an advantage, missing out on other aspects of college is not.
5. Social Life. College is fun, but strike a balance between socializing 1. Your Well-Being. Make time for you. Go to the gym, watch TV,
and studying. Explore your beliefs on alcohol and drugs, and stay true
to them. You don’t need to be drunk every weekend in order to have a
real college experience.
4. Academic Supports. Don’t wait for your adviser or professors
to contact you. They expect you to reach out to them. Ask for help during the semester whenever you need it, not at the end of the semester
when it’s too late.
write in a journal, do yoga, or try counseling. Taking some of the stress
out of your day will help you feel happier and revived.
—Kathy Cosgrove, PhD, Postdoctoral Fellow,
and Malikah Kelly ’07, Student Aide
Size Ate:
One Woman’s Search
for the Perfect Fit
September 25, 7:30 pm
Kessel Student Center
First Floor
oman’s search
w
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n
o
Come see this multimedia, onewoman show that takes a funny,
poignant, and unique look at
body image by Margaux Laskey.
Bring your friends—male and female—to this not-to-be-missed
event. Laskey will answer questions after the show. Sponsored
by SDCA. For more information,
call (914) 773-3767.
e perfect fit
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fo