MSCC Welcomes You to CCOM!
Dear Students, whether you are a new student at CCOM or returning for another semester, the Medical Student Counseling Center extends our warmest welcome (or welcome back) to you! It's normal to feel a range of emotions when kicking off a new semester, perhaps excitement, curiosity, worry, or even overwhelm. No matter what you’re feeling, we are here for you and committed to supporting your well-being every step of the way.
MSCC is staffed by licensed mental health clinicians who provide free and confidential individual and relationship therapy services to MD, PA, and MSTP students. You can schedule an appointment with a therapist by contacting the MSCC, and by dropping in at any time during office hours if you would like to speak with a therapist. We are so glad you are here and wish you all the best during the upcoming semester!
Walking for WellBeing
Research consistently shows that regular walking can reduce stress, improve mood, support emotional regulation, and decrease rumination (the tendency to get stuck in repetitive negative thoughts). While movement itself is beneficial, adding mindfulness can further enhance these mental health benefits.
Tips to make the most of your next walk
Walk Without Multitasking
It can be tempting to use a walk to answer emails, make phone calls, or catch up on podcasts. Instead, give your brain a break. Try this:
Put your phone away or silence notifications.
Walk for 10–20 minutes without trying to be productive.
Let your attention settle on your surroundings instead of your to-do list.
Giving your mind permission to "just walk" can help reduce mental fatigue and create space for clarity and even creativity.
Slow Down and Notice
Walking mindfully can help quiet a busy mind and reduce stress. Rather than rushing from one thought to the next, use your walk as an opportunity to reconnect with the present moment. Try this:
As you walk, challenge yourself to notice one new thing with each of your five senses.
It might be the texture of tree bark, the sound of birds in the distance, the smell after a summer rain, or the feeling of the breeze on your skin.
If something catches your attention, pause for a moment and explore it with curiosity before moving on.
The goal isn't to judge whether something is good or bad, it's simply to notice what is all around you.
Trade Judgment for Curiosity
Instead of trying to fix how you're feeling, spend a few minutes getting curious about your experience. Take a break from your walk or consider these questions before you start walking. Try asking yourself:
What am I noticing right now?
What do I feel in my body?
What do I need at this moment?
Sometimes awareness is the first step toward feeling better.
Takeaway
Walking isn't just good for your body; it's an opportunity to care for your mind. By slowing down, paying attention, and giving your nervous system a chance to recover, even a short walk can support your mental well-being. If walking isn't possible for any reason, or if it just isn't your thing, consider trying out other mindful practices that can help reduce stress, such as gentle yoga, a body scan meditation, or a mindful breathing practice.
We're Here for You
The Medical Student Counseling Center (MSCC) is staffed by licensed mental health clinicians who provide free and confidential individual and relationship therapy services to MD, PA, and MSTP students. We are trained to provide services related to a variety of concerns including adjustment-related stress, anxiety, depression, relationship problems, sleep issues, and more.
Contact MSCC
Phone: 319-335-8056 | Email: osac-mscc@uiowa.edu | Location: 2181 MERF, 8am-5pm Mon. - Fri.
Email should not be used to share confidential information or in the event of an emergency. If you are in crisis or you or someone you know is having thoughts of suicide, call or text 9-8-8 or 844-461-5420.
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