Category Archives: Health & Wellness

Health & Wellness, Lists

National Mental Health Awareness Week: Tips on How to De-stress

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October 7- 13, 2018 is National Mental Health Awareness Week (Also known as Mental Illness Awareness Week). This week is important because it brings awareness to the crucial topic of mental health and mental illnesses. In a recent study from spring 2017, researchers from the American College Health Association found that nearly 40% of college students said they felt so depressed it was difficult to function (Reilly, 2018). The researchers also found that 61% of college students said they had felt “overwhelming anxiety.”  Anxiety, depression, stress and sadness are all challenges that college students face , but there are many resources and ways to cope with these challenges.

To help you cope with stress and anxiety here is a list of tips and tricks on how to de-stress and relax.

  1. Make minor adjustments to your room.

A cluttered space can make you feel disorganized. One way to create a less stressful environment is to open your bedroom blinds to let natural light into your space. Students can also decorate their rooms in soothing colors such as light blue or grey. These colors may make you feel calm . Another option is to buy a small plant. Plants bring life to the room and give you a chance to take care of a living being.

  1. Take time to read a book.

One of the best things to do when stressed out is to engross yourself in a book. Some of the best books to read during stressful times are motivational or inspiring works. Examples of books that help you feel great again are Eat, Pray, Love, The 5 Second Rule, or Milk and Honey. 

  1. Write in a journal.

Putting pen to paper is one of the best ways to avoid stress. If you write out your troubles, it can help you express your worries and help you assess the situation with fresh eyes. Writing in a journal can also help you to recognize when you overcame obstacles and give you the confidence to overcome obstacles in the future.

  1. Plan and get work done ahead of time.

Personally, one of the best tips when it comes to lessening stress is to plan ahead to get work done. There are so many deadlines for assignments, and students tend to get overwhelmed and forget to do them. If students make the switch to writing out deadlines in the beginning of the semester and using free time to complete work, they can get ahead and alleviate the stress of completing the assignment on time.

  1. Turn off your phone.

Sometimes phones can do more harm than good. They can produce constant worry about likes, retweets or receiving messages back, that by the end of the day this adds stress. Turning phones off for a couple minutes a day can help to relieve stress and give more time to think or do other activities.

  1. Visit the University Counseling Center.

Millersville has  resources on campus such as the Center for Counseling and Human Development where students can set up counseling appointments to talk about their stress or anxiety. The Center for Counseling and Human Development will also be introducing light box therapy starting October 2nd, which can help students who experience Seasonal Affective Disorder (SAD) or depression during the winter months.

  1. Just breathe.

This may sound cheesy, but it can really help in any situation. If you take a deep breathe, it can slow thinking down and release built up tensions. It can also bring the realization that things will be okay and to just be patient.

 

Photos courtesy of Canva. 

Reilly, K. (2018, March 19). Anxiety and Depression: More College Students Seeking Help. Retrieved from http://time.com/5190291/anxiety-depression-college-university-students/

Announcements, Health & Wellness, Lifestyle / Hall Life

Include Your Voice in MU Student Health Data!

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Student Health, something that we all sometimes neglect in the midst of taking on life. More often than not we find ourselves just barely hanging on to the grips of college and breezing by. But it goes without saying, we leave ourselves vulnerable to the misinformation about student health and campus health.

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But that can change! Beginning today there is an active survey that will make your voice heard. Upon completing the survey about Student Health, you can be 1 out of 5 student winners. The student(s) will win a $50 gift card from the University Store. If you check your email periodically, you will see an email titled: Include Your Voice in MU Student Health Data. This email will be sent from The American College Health Association. The survey will be active from April 15th, 2018 until April 29th, 2018.

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Now is this time to have your voice heard! Use this PDF below as a resource for any outstanding questions you may have. Enjoy your weekend in good health!

MU CHEP_Student Health Survey Poster_HR_4.03

 

Announcements, Health & Wellness, Lifestyle / Hall Life

Right Now It’s April, but soon It’s Gonna Be May!

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We are now in April, but what does that mean exactly? We find ourselves scrambling to get ourselves together mentally, physically, and socially. It takes a lot to get through the semester—with all the tests, quizzes, no sleep, calling your parents, and keeping a balanced diet. Trying to keep all of these factors in line, it is difficult to think about how the days pass and what you have to do to stay on top of your life.

Its Gonna Be May

April is crunch time. You submit those final papers, beg your professors to turn that 68 into a 90, and hope that we will finally see Spring weather. Whatever the case may be, with all those present worries, it is hard to make time for yourself and step away from school. But there are ways you can move past this April slump and make the best of May with the following tips and tricks to conquer Spring semester!

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  1. When studying, study with a friend so they can help you succeed!
  2. Don’t let the stress, stress you out.
  3. Get a planner and plan ahead for upcoming events.
  4. Take time for yourself; self-care is important.
  5. Get some gains, go to the gym and exercise.
  6. DO NOT PROCRASTINATE
  7. Get your rest and count those sheep!
  8. Make sure you stop and breathe—breathing helps you stay alive.
  9. Distract yourself with family and friends, they can be a great resource.
  10. Counseling is a good resource for a stress-free environment.

There are always resources readily available to students who feel the overwhelming amounts of stress this time around. These tips and tricks can really keep a student calm in the midst of chaos and the seemingly unbearable stress. Millersville’s Center for Counseling & Human Development also offers tips to deal with stress and ways to manage it. http://www.millersville.edu/counsel/  This link will connect you to available resources if you find yourself looking for that additional help to free yourself from the burden of stress. Look to the future, knowing that you are not alone even with May slowly approaching! There is always someone there to help!

 

Health & Wellness, Lists, Resources

Lower Your Stress and Anxiety During Exam Season

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College can be stressful.  Balancing your academics with work, friends, family, clubs and organizations, athletics, or whatever you’re involved in can be a lot to handle.  And with finals quickly approaching the stress may be mounting.  Feeling stress or anxiety is actually pretty common for college students.  According to a survey conducted in 2011 by the Association for University and College Counseling Center Directors (AUCCCD) anxiety is the top presenting concern among college students at 41.6%, closely followed by depression at 36.4% and relationship problems at 35.8%.  If you are interested in reading the overall report from the survey just click here.

While stress and anxiety may be a growing issue on college campuses there are always ways to reduce them.  Self-care is a huge part of that.  Here are some self-care tips to help you de-stress and lower your anxiety.  Some of these may seem basic or obvious, but some of these things are the first thing to go when we get stressed.

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  1. Do nice things for yourself.

Treat yourself.  This doesn’t necessarily mean buy yourself a present, although you could do that.  In college, funds can be pretty tight.  So find others things to treat yourself with.  Take an extra-long hot shower or bath, not because you’re dirty but because it can be relaxing.  Build in an hour of me time in your schedule where you put aside school and work, maybe watch something on Netflix.  If you want to buy yourself a present get that set of headphones you’ve been admiring, maybe get your favorite candy.  It’s nice to be nice yourself.

  1. Keep to a schedule.

Keeping to a regular schedule can cut down on stress and anxiety quite a bit.  You know your class schedule and how that interacts with your work schedule if you have a job.  Write that out.  Now add in a specific time block every day to study and get homework done.  Make sure you schedule times to eat and relax.  If you’re involved in any extracurriculars add them in too.  Sometimes there will be fluctuations, things can happen unexpectedly.  But keeping the same general schedule every week will get you into a routine that will become second nature.

Paint

  1. Do something fun!

What is your favorite thing to do?  When is the last time you did it?  Personally, my favorite thing to do it paint, and I can’t remember the last time I did it.  Try to do this thing regularly.  Having fun is important to leading a low-stress life.

  1. Get enough sleep.

I’m sure you’ve heard this quite a lot.  But it really is important.  If you get a full night’s sleep you will be more alive, alert, awake, enthusiastic! (Anybody else get that song stuck in their head as a kid?)  You will be more attentive throughout the day, which means getting done what you need to get done more efficiently and quickly.

food

  1. Don’t skip any meals.

You need to make sure your body has the proper fuel to run.  This means eating regularly.  If you skip a meal you may not be able to function properly while studying, going, to class, take a test, doing homework, going to your job, etc.  So make sure you eat!

  1. Say no!

Don’t be afraid to say no to things.  You don’t have to cover every co-worker’s shift whenever they ask.  You don’t have to spearhead every project for all the clubs you’re in.  It is okay to put yourself first.  Essentially don’t overload yourself.  Making that schedule could really help with this.

friends

  1. Spend time with friends and family.

Make time to be with your friends and family.  Sometimes you just need to take a break with those people who love you most.  I often find I feel much more relaxed after a night of hanging out with the fam and my bestie.

These are just some of my favorite ways to de-stress and lower anxiety.  Looking for more?  Why not check out this boss article from Huff Post?  20 Scientifically Back Ways to De-Stress Right Now

If you are in need of any health or counseling services they are available right here at Millersville University.  Click here for counseling.  Click here for health services.

 

Photos courtesy of Canva.

Kristi Shorter is an Intern for Millersville University’s Housing and Residential Programs.  She is currently pursuing her Master of Education in Student Affairs in Higher Education at Kutztown University of Pennsylvania.