If you’ve been tuning in to any current pop radio station lately, chances are you’ve heard of the new artist Cardi B. Since making her debut as an American rapper in 2017 with her single “Bodak Yellow,” Cardi has gotten her fair share of publicity, both positive and negative. Regardless, she continues to voice her opinions loud and clear on social media, television and radio interviews, and her unapologetic personality has won some over while pushing others away.

Whether you are a fan or a foe, it’s hard to deny Cardi the success she has achieved. In early April, she dropped her first debut studio album, titled “Invasion of Privacy.” Since its release, Cardi has topped over 33 million listens on Spotify and headlined shows like Saturday Night Live, Coachella, The Tonight Show Starring Jimmy Fallon and Jimmy Kimmel Live.

The album itself is a masterclass in flipping the script in Cardi’s favor. With 13 catchy songs featuring big ticket artists like Chance the Rapper, Kehlani, SZA, 21 Savage and Migos, Cardi uses her life story as material as she sings about her successes and failures while staying true to her outrageous and charismatic self.

Her numerous scandals, like her relationship with fellow rapper Offset, getting pregnant with his child, and dealing with cheating allegations against him are brought up in her lyrics. Her hit song “Thru Your Phone” talks about her reaction to her partner’s infidelity, singing, “I just wanna call your momma’s phone and let her know that she raised a b—-/then dial tone click.” She addresses her past as a stripper in “Bodak Yellow,” with the infamous lyric, “I don’t dance now/I make money moves.” She shows little modesty in the songs “Bartier Cardi” and “I Like It,” where she frequently boasts about herself, but in such a bold and confident manner that it makes you cheer her on, saying, “They call me Cardi Bardi/banging body/spicy mami/hot tamale” against a fast Latin drum rhythm.

Cardi proves herself in this album as a hard hitting rapper, able to keep up with a quick tempo and to spit out clever lyrics. Some favorites include, “Look myself in the mirror, I say we gon’ win/Knock me down nine times, but I get up 10” and “p—y so good I say my own name during sex.”

Cardi makes no apologies for the controversies she causes, or for the way she lives her life. Take it or leave it, her whole album seems to say. A listen to each song is an insight into the life of someone who made it big after struggling for so long, and wants you to now know her name. You can tell she’s proud of herself, and that her so-called “haters” only fuel her fire. And truthfully, such confidence and honesty partnered with grit and talent should be met with praise.

In 2006, the British Broadcasting Corporation (BBC) set out to make an unprecedentedly in-depth nature documentary about our home planet, calling it “Planet Earth.” Almost 10 years later, the BBC is back with a follow-up, aptly titled “Planet Earth II.” Both are narrated by the famous British broadcaster and naturalist Sir David Attenborough, whose soothing and melodic voice will enthrall you with facts about the world around us.

“Planet Earth” was an incredible success, and rightfully so. Nature documentaries often get a bad rap for being boring, perfect to fall asleep to. But this one capitalizes on the innate curiosity people hold for the wildlife all around us. The lives of the animals featured are told through stories, and it’s easy to become attached to a sloth longing for a mate or a monkey just looking for a bite to eat.

“Planet Earth II” upgrades itself by utilizing the advancing technology available to capture the sounds, sights and passing of time in the animal world. Shot in Ultra-High-Definition (4K) and with the help of drones, the show boasts impressive landscape shots, time-lapse videos and incredible definition, detail and colorful visuals.

Broken down into six 60-minute episodes, the show spans the globe. The episodes are titled “Islands,” “Mountains,” “Jungles,” “Deserts,” “Grassland” and “Cities,” and cover most of the planet. But what’s great about this nature documentary is how much you learn from it. There are facts galore about different ecosystems and animals, and the show also touches on humans’ impacts on their environment.

“Cities,” the final episode, really delves into humans’ impact on their environment, specifically tackling the issues of climate change and animal extinction. The episode poses questions about how humans live, especially considering that cities are rapidly growing environments in which humans reside. Is it possible for animals and humans to coexist in these environments? The show looks at leopards in Mumbai and peregrine falcons in New York City and how they’ve been able to adapt to their changing ecosystems.

The show is visually stunning and jam-packed with crucial information about our habitat. We only have one planet, and the more we learn about it the better we can care for and support it.

If you’ve ever wondered what it would be like to immigrate to a foreign nation, last Wednesday’s panel titled “The New Immigrant Experience: Sharing Stories and Dispelling Myths” hosted by the University of Maine International Programs provided three unique perspectives on that experience. The event took place on March 28 in room 100 of the Donald P. Corbett building on campus and went from 4:30 to 7 p.m.

Beginning with a Taste of Africa reception in the foyer, attendees were encouraged to try traditional African dishes and mingle among each other. After about an hour, attendees congregated in the large lecture hall to begin the panel. The three panelists present were Abdi Iftin, Hamza Abdi and Angela Okafor, with UMaine Journalism and Communication Professor Liliana Herakova moderating.

Abdi began by introducing himself warmly to the audience and explaining his immigration story. He was born in the capital city of Djibouti, Djibouti in 1990 and completed primary, middle and high school there. He went on to achieve a bachelor’s degree in English literature at the University of Djibouti in 2013, and then ventured to France to complete his master’s in languages and culture. He describes his path to the United States as one that began long ago, but it wasn’t until 2016 that it became a reality. As an immigrant in Maine he revealed the obstacles abound for foreign newcomers, and life here is drastically different than his old one in Djibouti. “The language, food, weather, teachers, employment; these are all challenges that immigrants face.” He describes his experience acclimating to life in the U. S. as “very difficult,” citing the cold weather and snow as one of the biggest culture shocks.

Abdi noted that life for immigrants has become increasingly difficult under the current administration, saying “there is a fear in the heart of all immigrants. Will we be deported? Will today be our last day here?” Abdi is not an official citizen yet but is working toward that achievement, saying he will celebrate that day heartily. “I am just a simple immigrant, and it’s not easy.”

Okafor was the next to speak, and told many stories of her experiences immigrating from Nigeria to the U.S. Her bio described her as “Human. Daughter. Sister. Wife. Mother. Founder/sole practitioner (Okafor Law Practice – Immigration Practice). Owner/Director Tropical Tastes and Styles LLC (International Market). Board of Directors (Maine Multicultural Center). MBA student (Husson University). Public speaker. Self-trained fashion designer. Self-trained African hair enthusiast. ‘Obsessor’ of food and fashion. Third generation artist.”

Okafor explained that Bangor, Maine is not the most welcoming place for African immigrants, but over time she grew to love it here. She noted an important distinction about her heritage that many people seem to get wrong initially. “I am not from Africa. I am from Nigeria. Nigeria is a country within Africa. Africa is a continent.” She also commented on the struggles she overcame as an immigrant, but notably as a woman. She shared stories of job interviews she experienced where she faced sexism and xenophobia, but rose above such circumstances to well-deserved success.

Finally Iftin was handed the microphone, and began to speak from the perspective of not an immigrant, but a refugee. He hails from the African country of Somalia, which he noted is difficult to emigrate from because of the United States’ classification of Somalia as a hostile state. His stories about his experiences as a refugee coming to America spoke to issues that refugees face, such as the intense processes they must undergo to earn access to the United States.

After the introductions, the panel began, and each speaker shared their experiences as immigrants in the United States. Immigration is an issue that has become central to current events and President Donald Trump’s platform, and these kinds of programs are crucial to understanding and empathizing with immigrants’ perspectives and experiences. The obstacles they face are not limited to language barriers and employment challenges; many have faced xenophobic and racist harassment and discrimination as well. For all the people present at the panel, students, faculty and community members alike, this was an opportunity to listen, learn and expand their worldviews. As Okafor noted, “the more we open our minds the better for all of us.”

The event was sponsored by the College of Liberal Arts and Sciences, the Honors College, the Office of International Programs, the Division of Lifelong Learning, the Rising Tide Center, the School of Policy and International Affairs, Office of Multicultural Student Life and the Professional Employees Advisory Council.

When you live in a place like Orono, Maine, it’s easy to feel cut off from the rest of the world and forget all the wonders the other 194 countries out there have to offer. The 2018 International Dance Festival held at the University of Maine brought all those wonders right here. Music and dance are universal, and spread joy and celebration like nothing else. This past Saturday, Feb. 17, people from all walks of life congregated at the Collins Center of the Arts to witness this truth.

The afternoon showing began at 2 p.m. and was followed by a 7 p.m. showing. Students, faculty and community members streamed into the auditorium until seats were sparse and the mood was anticipatory. Associate Provost for Academic Affairs Jeff St. John began the introductions by thanking the audience for their support, and proclaiming the show to be  “one of the best events of the year, because it’s for everyone…people of all ages…people from all places.” St. John also thanked the international students participating as dancers, noting that “they enrich the university and they enrich all of us.”

The charismatic Chris Mares was the host of this year’s festival. Mares noted that the UMaine campus plays host to over 400 international students each semester and remarked on his deep respect for their drive and intelligence.

The first performance was a dance from China, titled “Qing She” (Madame White Snake). The dance told the story of an ancient love legend through five female dancers equipped with fans and umbrellas. Traditional Chinese music complemented their elegant and feminine performance.

Next up was Betelhem Solomon Abay from Ethiopia. Dancing to an infectious beat, Abay bounced her shoulders perfectly in time with the music, warranting applause from the audience. She was donned in traditional dress from her homeland, and certainly left an impression long after the lights dimmed her off.

And what’s an International Dance Festival without representation from the United States? A roaring twenties-inspired flapper routine was executed by four elderly ladies dolled up in short wigs and shorter dresses. Immediately ensuing was “Sibling Rivalry,” an impressive pop routine by young siblings Owen and Ruby Beane. Their comedic and adorable stage presence was an audience favorite, and both were able to highlight their unique dancing abilities.

The following performance was titled “Moon in the Water” from the Tibetan region in China. Lily Crane executed an elegant and relaxed Tibetan dance wearing a long-sleeved gown native to her country.

Iran was next up to showcase their culture’s dance skills, and chose a group choreographed routine titled “Four Seasons.” An array of young girl dancers wore colorful and flowing skirts, with a couple of male dancers paired off with older women dancers.

For a special treat exclusive to the afternoon showing, an Afro-Brazilian inspired dance titled “Milonga” featured two stunning female dancers tangoing across the stage together. Both wore glamorous gowns and sky-high heels, perfect for emphasizing their advanced footwork.

Concluding the first act was a Mama Africa dance, and it really got the audience going. Spectators clapped along as a group of young dancers jived to a mix of traditional and modern African musical influences. In a beautiful finale, the flags of Cameroon, Cote D’Ivoire, Nigeria and Ghana were proudly waved by participants.

A brief intermission was planned as to allow the audience time to stretch and check out the sponsored tables in the Center’s atrium.

The show was quick to resume, and a Brazilian group began the second act with an impressive array of Capoeira Uma Terra dance moves. The athletic and martial arts infused dancing was punctuated by drumming and clapping.

Another afternoon-only special was a Korean performance by Shiwa Noh. The lighting mimicked moonlight and the graceful dancing paired with the delicate costuming told a story of love and celebration.

Following Korea was a performance by the “Celtic Kittens” described culturally as “Celtic infused with Russian Gypsy and Spanish flair.” The Celtic influences could be seen in the stunningly sparkly green dresses worn by the four backup dancers, and the Russian Gypsy influence was apparent in the styling of the main dancer. Her vibrant red and black gown was adorned with copious ruffles, which she flounced around to add additional movement to the piece.

Maryam Kashkooli took the stage next to perform a “Persian Mystical Sufi Dance” from Iran. Although the piece only had one dancer, her presence consumed the entire stage and her flowy, deep blue gown shaped her beautiful dance moves. The height of the piece came when she began twirling, and simply did not stop until everyone in the audience was applauding.

Next up was Tango. The piece mixed traditional tango music with modern pop like Camila Cabello’s “Havana” and dancers adorned in striking red and black ensembles stomped and spun through the piece.

One of the Festival’s highlights came in the form of a traditional piece from Kazakhstan, titled “Kosalka” or “Celebration of Youth.” Dancers Aliya Uteuova and Alyssa Libby dominated the stage with their youthful and celebratory presence. Adorned in traditional white gowns that flowed with every step, the piece lifted the mood with their graceful hand and footwork, and the dancers complimented each other with synchronization and coordinated movement. Emcee Mare commented afterwards that the sight was “absolutely spectacular.”

Dancers from Vietnam graced the stage next, to tell a “Village Love Story” through dance. Three female and three male dancers paired off and danced along to an upbeat tune. The piece intensified midway with the addition of prop fans and the introduction of electronic music, and the young dancers emoted their love through movement and music.

Last but not least was a colorful Bollywood inspired Indian piece titled “Desi Jalwa.” The group of dancers sang along as they synchronized arm movements, executing the details down to their hands and fingers. The beat was infectious and the audience clapped along as the displayed their dancing skills and homeland pride.

And all too soon the final dance ended. The whole cast re-emerged to take their bows, and it was hard not to smile along as the dancers beamed with excitement. The array of bright costumes mimicked an explosion of colors and emotions, and as the dancers joined flooded the stage to take their final bows, it was clear to see how happy they were to represent their native countries in this celebration of diversity.

Sarah Joughin, the Senior Associate Director for International Programs, took the stage to say thank you to all the people who made the event happen. “It’s always a little different every year,” she explained, “and that’s what we love about the Dance Festival…it’s really morphed into a student and community conversion.” The audience was full of families, friends, neighbors and faces old and new. It is truly a celebration of what makes us different, and in turn, what brings us together. Music and dance has the power to unite people from all walks of life, to celebrate sharing life with all who share this world.

The 14th International Dance Festival was made possible by sponsorships from the UMaine Office of International Programs, the Maine Multicultural Center, UMaine Division of Student Life, Literacy Volunteers of Bangor, the International Student Association, the Residence Hall Association, Student Government, Cultural Affairs and Distinguished Lecture Series, the Department of Modern Languages and Classics and Orono House of Pizza.

We are two weeks into the month of February, and Black History Month is continuing on at the University of Maine, with more events planned by the Black Student Union (BSU) and the Office of Multicultural Student Life (OMSL). A total of five events took place last week, beginning with Black History Month Mondays starting on Monday, Feb. 5. Students, faculty and community members congregated in the OMSL office on the third floor of the Memorial Union from noon to 1 p.m. for a screening of the 2011 documentary “Dark Girls.”

The film takes a look at the complex issue of colorism in our society and in African-American communities, and the relationship between beauty and blackness. Many African-American women were featured to give their perspective on growing up in a society that predominantly favors fair skin. This can be seen in mainstream movies, television and advertisements and deeply affects young black women’s perception of their own self-worth. The film was followed up with a discussion spearheaded by BSU president Kirsten Daley. Black History Month Mondays will be continuing throughout the month, with three more scheduled on Feb. 12, Feb. 19 and Feb. 26.

BSU also hosted its first Lunch and Learn series on Wednesday, Feb. 7 from 1 p.m. to 2 p.m. in the OMSL office, but ended early due to the winter weather. The OMSL website explains its purpose as, “All too often student’s historical perspective of Black History Month focuses on the obstacles and struggles of people of color. Throughout these discussions, our Black History Month Committee has created a forum that highlights the positives, strengths, and talents of entrepreneurs, physicians, and educators of color. These discussions will give students the opportunity to engage with successful individuals of color from the state of Maine and surrounding region. Our goal is for our students to receive advice and build real-world application skills that can help them succeed in areas with diversity demographics resembling Orono and similar communities in Maine. Discussions such as these will offer an opportunity for our student community to build a network for economic opportunities, and career development after graduation.” The next Lunch and Learn series will be on Feb. 21.

On Feb. 7, BSU partnered with Campus Activities and Student Engagement (CASE) for the weekly Kickin’ Flicks special “to show culturally relevant and culturally significant films for Black History Month.” They screened “Marshall,” a 2017 biographical legal drama film about Thurgood Marshall, the first African-American Supreme Court Justice. The film was directed by Reginald Hudlin and showcases the perseverance Marshall displayed in the face of racism during his first few cases. The next Kickin’ Flicks special will show “Love Beats Rhymes” on Feb. 21 and Feb. 24.

The following day, yet another event commemorated the month as UMaine’s own Dr. Liam Riordan hosted a talk at noon in the Bangor Room of the Memorial Union. The talk, titled “The Problem of Blackness in the Revolutionary United States: Contested Images of People of African Descent,” discussed the problems African-Americans faced after being freed from slavery.

Succeeding the talk was the first of two WOKEshops planned for Black History Month. Hosted by Eleanor Kipping, a graduate student in the Intermedia MFA program at UMaine, the event was designed to “explore the Black experience in the United States in consideration of hair politics, colorism, gender, and sexuality.” Kipping is also the creator of “The Brown Paper Bag Test” art installation for Black History Month, which can be seen on display around campus, including the Fogler Library and the Memorial Union. The second WOKEshop will be held on Feb. 22.

The week was packed with events to celebrate and educate and proved successful and invigorating. There is still much more to look forward to, so if you missed out on last week’s events, here is a recap for the rest of the month. On Feb. 13 and Feb. 27 at 2 p.m., there will be a special Black History Month LGBTea Party in the Rainbow Resource Center of the Memorial Union. The events are discussion based and plan to cover topics like violence against trans women of color and race in the LGBTQ community. On Feb. 15 at 8 p.m. there will be a trivia night in the Bear’s Den of the Memorial Union with questions about Black History Month in an effort to educate participants on issues that are under-reported. On Feb. 24 from 11 a.m. to 4 p.m. the New Balance Fitness Center will play host to a Black Student Union Scholarship Dodgeball Fundraiser. And finally, on Feb. 28 in the Memorial Union at noon there will be a Black History Month Finale Student Sit-In and Reading. As explained on the website, “To conclude the month we will be holding a sit-in with a reading from the black feminist collective; Combahee River Collective Statement. This reading will highlight the agenda and goals for people of color. The reading will be followed by a discussion focused on continuing the progress of the month’s events and how this discussion transitions into Women’s History Month in March.” The Black Student Union meets Fridays at 3 p.m. in the OMSL.

As snow fell upon the first day of February, many University of Maine students, faculty and community members congregated between the Memorial Union and Fogler Library in the name of racial justice. Thursday, Feb. 1 marked the start of Black History Month, and the Office of Multicultural Student Life (OMSL) and the Black Student Union (BSU) have partnered to put together an impressive lineup of events spanning the entire month.

The ceremonial Black Lives Matter flag raising marked the beginning of Black History Month. A sizable crowd endured the snow and cold to witness the event, and cheers erupted as staff from the OMSL hoisted the flag into the sky. The bold text proclaiming “BLACK LIVES MATTER” flew solemnly against the snowy white sky. The celebratory mood continued as people relocated to the North Pod inside the Union due to weather concerns to hear speeches from students and faculty about the importance of the month.

Silvestre Guzman, the director of OMSL, spoke first. He began by thanking everyone in attendance, saying, “I would like to take this opportunity to thank you all for braving the weather to support our student groups and to celebrate Black History Month.” He noted all the hard work that went into making the events for the month happen, and encouraged the audience to continue showing up throughout February, as all the events are open to the public.

Guzman then introduced the speakers. The first was Kirsten Daley, a UMaine student and president of the BSU, who spoke more about the significance of the month. Daley thanked the audience for supporting the BSU and the cause of racial justice. She spoke on the issue of the continued importance of the month, noting that although some people do not understand the necessity of black history, there are others still who will continue to advocate for better treatment of black communities and efforts to preserve and celebrate black history.

Daley noted that without black people, this country wouldn’t be where it is today, despite the effects of slavery that are still present in our modern society. She explained that Black History Month is a remembrance of our past and a celebration of black culture, art, history and more. She said that “black lives, in their entirety, matter. Black trans lives matter. Black Afro-Latino lives matter. Black disabled lives matter.”

The Black Lives Matter movement originated in 2013 after the acquittal of George Zimmerman in the killing of Trayvon Martin. The movement defines itself on its website as “an ideological and political intervention in a world where Black lives are systematically and intentionally targeted for demise. It is an affirmation of Black folks’ humanity, our contributions to this society, and our resilience in the face of deadly oppression.” It confronts issues like police brutality, racial disparities in school systems and mass incarceration and believes in diversity, restorative justice, globalism, queer affirming, collective value and empathy (to name a few).

Daley was also proud to report big news for the UMaine community, announcing “a scholarship fund for black leaders on campus to give them the means to make change in our community.” The scholarship includes funds for students to attend conferences, purchase resources, earn their degree and more. Daley concluded with the powerful message of more inclusivity, more intersection, and the hope “that one day we can celebrate black history not just 29, but 365 days of the year.”

Eleanor Kipping, a Master of Fine Arts candidate at the UMaine Intermedia program, took the stage next to discuss her work the “Brown Paper Bag Test” art installation, part of UMaine’s Black History Month. She too thanked the people in attendance for their support, and stressed the importance of commemorating black history. Kipping emphasized that we should continue to organize and advocate for racial justice, and to “not take these efforts for granted.” Her art installation features 15 portraits and interviews done with black women and “explores colorism through the experiences and portraits of black women,” according to Kipping. You can view the project at seven different locations on campus throughout February, including the Fogler Library and the Memorial Union.

Dean Robert Dana then stepped up to say a few words, remarking how “it’s so tremendously empowering to have us all here together.” Dana explained how UMaine celebrates and reveres differences, and he hopes we will continue to learn and respect different cultures.

“Black history is ancient and modern,” Dana said, and continued that understanding its history and the justice associated with it “requires constant work.” Dana concluded that he yearns for us to continue to strive to heal the earth, and achieve the dream of “a connected, unified, caring and compassionate society.”

The last speaker to address the audience was David Patrick, a graduate assistant for OMSL. He gave a short speech about his gratitude for the support our community has shown toward these issues, and encouraged people to stop by the Office of Multicultural Student Life on the third floor of the Union in room 312.  

Frances Bateman, a fourth-year psychology and women’s and gender studies student, was in attendance to show her support. When asked what her reaction to the event was, she was quick to voice support for the issues.

“I really think events like this are incredible,” Bateman said. “The work of women of color is often understated or dismissed from history, so it’s really inspiring to see black feminists like Kirsten [Daley] making things like this happen on campus and for UMaine to recognize it.”

UMaine’s Black History Month got off to an enthusiastic start with the flag raising, but there are many more events to keep an eye out for. Throughout the month of February, the Black Student Union will be hosting Black History Mondays from noon to 2 p.m. in the Office of Multicultural Student Life. There will be two Lunch & Learn events on Wednesday, Feb. 7 and Feb. 21 at noon in the Lown Room. Kickin’ Flicks will be showing “Marshall” on Wednesday, Feb. 7 in Room 101 Neville Hall and “Love Beats Rhymes” on Feb. 21 in Neville 101 and on Saturday, Feb. 24 in the Bangor Room. On Thursday, Feb. 8 and Feb. 22 there will be WOKEshops offered in the Bangor Room at 1 p.m. Fogler Library and the BSU have partnered for a Black History Month book circle on Monday, Feb. 26 from 5-6 p.m. Visit the Black Student Union’s Facebook page to view the flyers and learn more. The Black Student Union meets weekly at 3 p.m. in the Office of Multicultural Student Life.

So, you’ve read the title. If you’re still reading, chances are you’ve been struggling lately, or maybe you know someone who is. That’s okay, believe me, most college students deal with mental health issues at one point or another; not everyone has a mental illness, but everyone deals with mental health. Our workloads are intense, finances are strained, relationships are tough, the world seems kind of crazy and to top it off the days are cold and dark. But just know there are resources and people right here on this campus who want to help, and steps you can take yourself to get back on track.

But first, who am I to give advice? What can I tell you that you don’t already know, and on what grounds do I stand to give advice about mental health? Honestly, I’m not sure. All I can tell you is I’ve been there myself. I’ve dealt with depression, anxiety and mood swings, sometimes all in the same day.

When I was 13 years old, I was diagnosed with bipolar II disorder. I spent most of high school struggling to come to terms with this new reality, taking daily pills and attending weekly psychiatrist and therapist appointments. I spent so long being ashamed of my diagnosis that it wasn’t until I was hospitalized for a suicide attempt at age 17 that I finally told my sister and brother what was going on. It took a long time for me to admit to myself that I needed help, and I spent years in a dark place with no hope of escape. But gradually, with support from family and friends and a lot of daily effort on my part, I was able to stabilize my life. It’s been years since my hospitalization, and now I’m about to graduate college, a feat I could have never predicted I would accomplish. I am even the president of the student group Active Minds, dedicated to de-stigmatizing mental health and advocating for better treatment and resources for people dealing with mental health issues. I’m much more open about my diagnosis. I’m not ashamed anymore to tell people I’m bipolar. Quite the contrary — I want people to know that it’s possible to live with a diagnosis like bipolar II disorder, which is treatable but never curable, and still thrive and be a functioning part of society. I have even published articles about my experiences, prompting strangers to approach me at parties and bars to admit to me that they were struggling too. It’s hard to admit that, and it’s hard to reach out. I know it isn’t easy. But I have found that the following list of advice has helped me in the past, and I believe it could be of help to you too.

Talk to someone about what’s going on. That someone could be your mom or dad, brother or sister, friend, mentor, teacher, sorority or fraternity member, or even a stranger, but it helps to talk. I know it’s scary, and it’s not without consequence. I once told a girl I thought to be a close friend about my diagnosis in high school, only to be given a disgusted look and a prompt goodbye. But I’m still glad I did. She wasn’t a true friend. I’ve also had the experience of telling a girl I thought to be a close friend about my diagnosis in college, only to be surprised that she too had the same diagnosis. We were able to talk and relate about our shared experience (we were even on the same medication) and became closer for it. The act of reaching out can be terrifying, but so rewarding. Gather the courage I know you have and give that someone the chance to impress you with their compassion. You won’t regret it.

Make an appointment with the Counseling Center. They cater to hundreds of college students every week and are trained to deal with so many issues college students face. Open 8 a.m. to 4:30 p.m. every weekday, call them at (207) 581-1392 to book a free appointment.

Stop by the Mind Spa in Room 120 of the Memorial Union. An outreach office of the Counseling Center, the Mind Spa is always staffed with friendly faces available to help. They also put on weekly events like meditation circles and TED Talk discussions, and offer light therapy, stress relief activities and biofeedback. Open 11 a.m. to 4.30 p.m. every weekday, it can’t hurt to explore the resources they have available, and the staff is awesome.

Attend an Active Minds meeting every Thursday at 7 p.m. in the Lown Room. I know this may seem like a shameless plug for my group, but it has the potential to help and connect you with other like-minded people who are passionate about mental health. Our meetings include weekly discussions on mental health related topics (last week was the intersection between mental health and memes, and next week is about how police respond to mental health crises) and we plan for big events each semester, like the upcoming Mental Health Monologues.

Utilize the rec center and exercise. The Anxiety and Depression Association of America lists countless mental health benefits of exercise, including “reducing stress and fatigue” and enhancing “alertness, concentration, … [and] overall cognitive function.” All students get free access to the New Balance Student Recreation Center, so put it to good use. Running on the treadmill and biking on the elliptical are great full body workouts that work up a sweat and can help clear your mind. If you’re interested in yoga or pilates, the rec center offers a plethora of classes at an additional charge.

Regularize your sleep cycle. This is probably the hardest piece of advice yet, but could have the biggest impact. It’s obviously easier said than done, because most college students have hectic schedules that aren’t easy to fit an eight-hour sleep schedule into. And yet, studies like this 2009 Harvard Health Publishing study confirm that sleep is essential to maintaining a stable mental state, saying, “Although scientists are still trying to tease apart all the mechanisms, they’ve discovered that sleep disruption — which affects levels of neurotransmitters and stress hormones, among other things — wreaks havoc in the brain, impairing thinking and emotional regulation.” Ultimately, it’s up to you to prioritize sleep, and this can mean setting a solid bedtime every night (as lame as that sounds) or taking naps when you have free time throughout the day.

Take regular showers. Personal hygiene is hard to maintain when you’re feeling anxious or depressed, and I understand that the simple act of showering or brushing your teeth can feel overwhelming at times. But tackling them can feel like an accomplishment once you’ve done them and the act of cleaning yourself can be cathartic and relaxing. I also find that it’s better to start your day with a shower, which makes you feel more prepared to take on the day.

Clean your surroundings. I often find myself procrastinating on my homework by doing dishes, laundry or tidying up my apartment, which is actually a helpful coping mechanism. Cleaning and clearing your spaces can help you to clear your mind, and it’s easier to get work done in a clean space.

Write about your feelings. As Carrie Fisher once said, “Take your broken heart, make it into art.” Some of the most famous authors and poets of our time wrote from dark places in their lives, and created masterpieces that transcend time and place. It may seem daunting, but I’m not saying you should publish your work, it could be helpful only to you and remain private to your heart forever. I keep a daily journal and maintain a mood tracker to channel my sadness into something productive, and have used snippets of my most depressive work to inspire my future writing. It can be liberating to write about what you’re feeling, and intense and motivating. But you’ll never know if you don’t try.

Practice self-care. There has been a lot of talk about self-care in recent years, and it begs the question of what is self-care? In my opinion, self-care is whatever you want it to be. All of the aforementioned tips can be self-care, and self-care is different for everyone. It’s not all bubble baths and mediating, sometimes it is sacrificing a night out with friends to get a good night’s rest, or putting off starting your work to make yourself a hearty meal. Whatever helps you cope with your feelings in a healthy manner counts. For me, that comes in the form of re-watching my favorite episodes of “The Office” or re-reading the “Harry Potter” series. Make tea, doodle, play with your pet, make lists, listen to your favorite Spotify playlist, do whatever makes you smile even when you don’t want to.

None of these pieces of advice are easy. Getting better won’t be easy. It will take work and effort on your part. But you can do it, I know you can. The world is a better place with you in it, and there are people out there who love and care about you. Pain is temporary, and progress isn’t linear. But I can’t tell you how many times I’ve looked back on my tough times and been so thankful I stuck it out, if only so I got to see what came next. Every day brings new things, and whether they are good or bad, we are meant to experience them. You are not alone, and you are so worth it.

The National Suicide Prevention Lifeline number is 1-800-273-8255, available 24 hours every day.

Last Tuesday, as rain fell and combined with snow to create a slushy mess outside, the Wilson Center celebrated its first weekly SpiritualiTEA meeting of the semester. Held every Tuesday from 5:30 to 6:30 p.m., the center opens its doors to welcome any and everyone for a cup of soothing hot tea and lively discussion. Topics range weekly and are led by different community members each time. Attendance fluctuates over the semester, but sometimes fewer attendants can lead to more intimate discussions. And those brave enough to brace the weather last Tuesday found themselves lucky enough to partake in an enlightening discussion about the concept of the word “home.”

Sonja Birtchisel, a Wilson Center employee, led the discussion and began by posing the question “what does home mean?” to each person present. “Is it community? Love? A sense of belonging?” she questioned, “an oasis? A refuge?”

She continued on to lament over the distinction between what makes a house a home, and if home is where the heart is or where the underwear is kept. Birtchisel noted how this is a pondering she thinks many college students face as they move out of their childhood homes and into dorms, apartments or and other various student living accommodations.

Margaret Pickoff, a University of Maine graduate student and New Jersey native, commented on how moving up to Maine on her own and leaving behind family, a boyfriend and a childhood home has changed her perspective on what it means to come home.

“After coming to grad school and living by myself in my own apartment, it really feels like I have two distinct lives going on, and two homes to go to now.”

The dichotomy of home as a concept to students coming to college is a tricky one. Most students comes to school knowing that it’s a provisional stay, and the spaces they create for themselves become temporary little worlds of their own. Many students spend this time thinking about how to find their place in the world, seeking a sense of belonging and acceptance, and their notions about home may transform and evolve in this time.

This progression was discussed in depth during the short hour of conversation, and time seemed to fly by as people who were once strangers grew closer by relating their experiences and feelings to each others’.

The Wilson Center can become somewhat of a second home to those who frequent its events, a spiritual solace of sorts in a school environment that can at times seem overwhelming and busy. Birtchisel noted her unofficial motto of the Center as “everyone is welcome, just as they are.” She has been a part of the SpiritualiTEA meetings for some time now, and has gained close friends and fresh perspectives from the routine.

“It provides a space to ask questions that you don’t always get to talk about in your daily life. We have talked about all kinds of stuff in the past; artificial intelligence, social media, parenting, and more.”

So if you’re looking for a place to have meaningful conversations and warm up with some hot tea (they have a wonderful variety; orange and spice, earl grey, masala chai, Chinese green, English breakfast, you name it), you’re always welcome at the Wilson Center. As for Birtchisel’s meaning of home? “I would postulate that human beings are the happiest when their heart and their underwear are in the same home.”

With finals approaching faster than most students would like to acknowledge, it’s important to remember to eat regular meals and take care of your body. Occasionally this means splurging a little bit on takeout so you can treat yourself to some good food while cramming as much knowledge into your weary brain as possible. Luckily there are some great local joints that offer weekly specials that are ripe for the picking.

Thai Kitchen in Orono has been a fan favorite of UMaine students for a while, supplying tasty Asian cuisine at a cheap price with speedy free delivery (in the Orono area only only). The best way to take advantage of their specials is to order a lunch special between 11 a.m. and 3 p.m. any day of the school week (Monday through Friday). You get a choice between seven lunch combos, all offering a combination of an entrée with dumplings, fresh spring rolls or egg rolls. One of the more popular options is the No. 3 with chicken fried rice, one fresh roll and two dumplings. If you’re looking to spice it up and try something new, No. 4’s entrée is the tantalizing chicken pha neang curry and No.5 offers the chicken prik pow. Both have a slight kick to them without overpowering spices and also come with a combination of dumplings and rolls. All meals price in at the low cost of $7.95. If you combine it with a drink special of Thai Iced Tea (half sweet black tea and half cream, this sweet drink is a drinkable dessert with an intriguing light orange color) for $2 more you can get a full meal for under $10, with free delivery. If that’s not enough to convince you, I don’t know what is.

But for those who want more classic college food, OHOP is your one-stop-shop for pizza and calzones. Their infamous two-for-one pizza deal happens all day on Mondays, but they also offer daily lunch specials like the No. 6, which is your choice of wrap with fries and a soda. Or try a No.1 which includes a small steak and cheese, fries and a soda. Finally they offer a sweet combo deal of a cheeseburger, fries and soda, just ask for the No.5. All of these offers cash in at $8.95, with a $2.50 delivery and no minimum.

And finally, everyone’s favorite sandwich shop Harvest Moon has just recently began utilizing EatStreet, an online food delivery service. This is good news for anyone looking for a quick sandwich to be delivered straight to their door. Their signature sandwiches are named after classic celebrities, and usually average around $8.50. Be sure to check out their holiday special sandwich, aptly called “Silver Bells,” filled with fettuccine alfredo, spinach, bacon, tomato and mozzarella on herb-oiled focaccia. If that’s not enough to raise your appetite, they still offer their classics like the Bobby Zimmerman (Roasted Turkey, Crispy Bacon, Swiss Cheese and Spinach with Homemade Avocado Ranch) and Paul McCartney (Rare Roast Beef, Provolone, Tomato and Onion with Homemade Horseradish Sauce). They also offer an array of vegetarian options, the most enticing being the Jimi Hendrex, which includes a Garden Burger, Pepper Jack, Spinach, Tomato and Onion with Homemade Avocado Ranch.

Finals can be the most stressful time of the entire semester, so remember to continue nourishing your body and eating regular meals. And if you’re ever looking to order takeout to cover a meal, look no further than these great takeout deals.

Before the end of every semester, the University of Maine School of Performing Arts puts on its bi-annual Dance Showcase. The event offers a stunning insight into all the hard work each dancer puts toward perfecting a range of different dance styles, and the final product never fails to wow its audience.

Unbeknownst to many UMaine students, the showcase has already started prepping for the final stage, with a full tech rehearsal taking place last Saturday, Dec.  2, from 8 a.m. to 6 p.m. Fifteen pieces are planned for the final show, and many dancers are participating in more than one.

Amanda DeBaker, a third-year psychology and sociology student and President of UMaine’s Dance Club, is in eight pieces for this showcase, as well as choreographing two of her own. She is happy to support her fellow dancers, and was cheering them on from the audience as they performed.

“We are like a big family,” she explained, “we spend hours and hours every week together, sometimes up to six hours a day.” DeBaker has been dancing for 11 years, and incorporated that passion into a dance minor here at UMaine. She is especially excited for this fall’s showcase, as “there’s an interesting mix of veteran dancers with some new dancers as well, some of whom might never have been on a stage before.”

When asked if she had a favorite piece this semester, she replied that it’s difficult to chose because she feels so attached to them all. DeBaker admitted to favoring the piece she choreographed herself which was influenced by the hit HBO show “Game of Thrones.” The piece features a large group of dancers configured into a human throne, and passionate contemporary dancing is mixed with fluid movements across the stage. Her creativity shines through as the dancers interact with each other in unique ways that complement each performer’s strengths and weaknesses.

Another veteran dancer, a fourth-year kinesiology and dance student Shanay Gilbert, is performing in five of the dances and expressed excitement to show the audience her skills come show time.

“I’ve been dancing since I was two years old and my mom owns a dance studio, so dance has always been a big part of my life.”

Gilbert has mini solos within some of the pieces, showing off her flexibility and hair flipping skills.

Olivia Jernigan, a fourth-year studying mechanical engineering, is also performing in the showcase. She noted that participating in the event is a huge time commitment, especially at an already hectic time of the year. But “it’s so worth it,” she says, “it’s so much fun.” You can find her tapping in the Evolution of Tap Dance performance put on by the Tap Club.  

Some dancers have decided to participate as much as physically possible, like third-year students Willow Beccia and Emma Jandreau. Not only are they officers of dance club (Beccia is president of hip-hop club and Jandreau is president of Celtic club) but each of them are featured in 10 of the 15 pieces. The two have always been passionate about dance, both minoring in dance, and they prepare for the showcase all semester long.

Fourth-year bioengineering student Cassandra Dechaine can relate to feeling passionate about dance. Although the commitment takes about eight hours every week from her busy schedule, Dechaine still looks forward to rehearsals and performances.

“I love dancing, it is my outlet. I need an outlet from the stress of my academic life, so that’s what dance is for me,” Dechaine said.

The 15 featured pieces range in style, performers, lighting and music. The dance styles include tap, hip-hop, Celtic, contemporary and a little bit of ballet thrown in here and there. The music choices are bold and will be sure to capture your attention from start to finish, but the real center of attention lies with the incredible dancers. Their talent and passion shines through in each piece. UMaine students should be sure to check it out before they leave for winter break. It is a great way to support the arts and your fellow UMaine students.

The Fall Showcase will have three showings, starting Thursday, Dec. 7 in the Hauck Auditorium. The second show will take place the following day on Friday, Dec. 8 and the final show on Saturday, Dec. 9. All shows start at 7:30 p.m. (be sure to come early to get a seat) and tickets are $9 or free with a valid MaineCard.