December is National Impaired Driving Prevention Month

National Impaired Driving Prevention Month is identified as a national priority in the Administration’s National Drug Control Strategy, and the Office of National Drug Control Policy (ONDCP) has been working with the Department of Transportation, National Transportation Safety Board and other Federal agencies to address this serious problem. In 2011, 9.4 million people (3.7 percent of the population) aged 12 or older reported driving under the influence of illicit drugs. This is a decrease from the 4.2 percent rate reported in both 2010 and 2009. Progress is being made, but there is much more to do.

This December, the ONDCP encourages everyone raise awareness of the threat drugged driving poses to public health and public safety. Here is additional information on how you can get involved: 

• Download and forward a copy of ONDCP’s Drugged Driving Toolkit for community stakeholders, and engage your community,

• Join ONDCP, NTSB, and other Federal partners for a Twitter chat on Wednesday, December 18, 4:00PM – 5:00PM EST, #druggeddriving

• Use social media to connect with our partners through ONDCP’s Twitter account @ONDCP and share drugged driving content throughout the month, and

For more information check out ONDCP’s Drugged Driving web page.

Black Dog

   Depression is one of those things that is both complex and simple. While no one experiences depression in exactly the same way, there are some universal indicators. It is an emotional condition marked by feelings of sadness, loss of pleasure or motivation, and most concerning, hopelessness. It can also impact a person in physical ways. Those symptoms include a decreased appetite, reduced sex drive, fatigue, tension, and insomnia. Situational stress, like starting a new semester, can trigger symptoms associated with depression. Tragically, depression can also lead individuals to consider and even attempt suicide.
    Feeling depressed is a human experience. The World Health Organization has predicted that by 2030, depression will be the number one global health concern. It strikes people of all ages, genders, and backgrounds. Abraham Lincoln struggled with intense bouts of despair. Winston Churchill famously called his lingering sadness his "black dog."
    The good news is anyone suffering from depression can get help. Talk therapy has proven to be very effective at treating depression. A mental health professional can help a person gain greater perspective on their life and feelings, as well as develop strategies for moving past these feelings. Sometimes medication (usually used in concert with therapy) can make a big difference in a depressed person's life. Sometimes a massage from a skilled professional can ease physical pain that contributes to the problem. People can and do get better. Fortunately, Salt Lake Community College students have access to low-cost counseling, medical help, and massage therapy from Health and Wellness Services.

[Photo: healthline.com]

Give Thanks For Keeping Your Sanity

     As we get closer to the end of the year, finals, the holidays, and family (or not) some of us feel the mounting pressure. The increased chaos of the hell-days and approaching finals make some of us feel like tearing out our hair or banging our heads on our desks. Trust me on this, massage helps at this time. In October, I wrote about depression and how massage can help. I wrote a bit about the body’s chemicals and how they change when a person is depressed.  This month I will explain a bit more about how massage helps the body and mind keep it together.

     The human body is an incredibly complex system that functions and communicates through chemicals and electrical signals.  A person’s mood, mind, body, and emotions are all controlled by chemicals.  The goal of every body is to keep it together, a state known as homeostasis: being in balance at any given time.  This is achieved by controlling chaos through constant change and our moods reflect what our bodies are going through and vice versus.

     Everyone feels anxious, depressed, and stressed at different times. When we feel stressed for a long period of time though, anxiety and/or depression can become more constant.  That means our endorphins (the chemicals in the brain dealing with mood) get out of balance. The main brain chemicals are norepinephrine, serotonin, and dopamine.  When any or all of these are out of balance, our mood can become depressed and/or anxious for a long period of time. These imbalances can range from mild to severe.  Medications attempt to change our mood and hopefully balance them by affecting the chemical levels.  Other things effect endorphin levels and help balance and release them: exercise, healthy food, sunlight, regular sleep, having fun, chocolate, laughter, and of course massage therapy.   

     Massage therapy facilitates endorphin release in the same way exercise does.  Massage therapy moves toxins out of the cells helping to break them down at the same time, increases lymph and blood flow, drops the heart rate and blood pressure, and increases digestion (which is why your stomach gurgles during massage).  When a person exercises, the body releases endorphins to elevate the mood and “encourage” the person to keep working out. When a person feels good, they keep doing what they are doing.  The body naturally releases endorphins whenever there is a positive physiological effect for the body.  When toxins are broken down and removed from the body, there is “more room” for endorphins and they have a stronger effect on the body, bringing the body, mind, and mood closer to homeostasis.  When our brain chemicals are balanced, we sleep better, concentrate and learn more effectively, think clearly, recall/remember more information, and react less to stress.  Massage can help us keep it together, deal with stress, and enjoy life more

Stephani Hargreaves, Licensed massage therapist

[Photo: consolemonster.com]

#1 Factor Affecting Student Academics: Stress

Stress is just a word, right? Power through it and you'll be fine? Yeahhh... Just like not getting enough sleep doesn't take it's due. Managing stress and its soul sapping cousins, depression and anxiety, can kill hopes of completing that homework assignment, getting a passing grade on that paper, graduating and getting ahead.

It's often more about just managing time. It's about apathy, hopelessness, despair, or stressed to the point of distraction. Before you get THERE, come HERE. Because we DO help. A lot of people, in fact. Through assessment, evaluation, relaxing massage, counseling about coping or relationships or medication for serious depression, sleeping or anxiety problems, there is help. WE are here to help. We want you to get through, pass your class and ultimately give you the fairest, fighting chance of being successful. If your life lenses are seeing things through a glass darkly, please come and see us. First visit is always free.

[Photo: mccscp.com]

A Quick Look at Substance Abuse

We have probably all heard the term substance abuse but what does it actually mean?  A simple definition is a pattern of misuse of legal and/or illegal drugs that causes negative consequences in the life of the user.  This can be in areas such as interpersonal relationships, work or school performance or legal problems.  There usually is a pattern of having to use larger amounts of the drug to become intoxicated due to increasing tolerance.

There are a number of symptoms that can be indicative of substance abuse. One example would be alterations in social activities, such as abandoning hobbies or sports. Changes in personality such as new aggression, secrecy and depression can be symptoms. Sudden or sharp declines in grades or work quality may be a sign of substance abuse. There can also be telltale signs such as drug paraphernalia. The appearance of a new group of friends, coupled with some of these other signs, can also be an indicator.

The causes for substance abuse can be diverse, ranging from social to biological. Some of the common causes include a strained home life, job and school stress, low self-esteem, and mental health issues such as depression and anxiety. There is also research to show that substance abuse may have a biological/hereditary component as well.  Simply put, people use drugs to manipulate their moods.  For instance, to feel more relaxed, or by numbing themselves and avoiding feelings, memories or thoughts that are unpleasant and painful.  If you are concerned about your use, for any reason, then come to SLCC Health and Wellness to talk about it with one of our counselors.

[Photo: samingersoll.com]

Abracadabra! Depression Be Gone!

October brings the fun of Halloween, the stress of mid-terms, the changing of the seasons, and the sugar rush known as the holidays. October is also the Health and Wellness Depression Awareness month. Most of us know depression can happen to anyone. Most of us don’t know when it happens to us. When I was first depressed I didn’t recognize it as depression. I knew I was eating a lot of candy, losing weight, sleeping 10 hours a day, and still tired. I knew I had stopped caring about school as much but I worried about it all the time.  I had a hard time concentrating.  I wasn’t hanging out with my friends and I didn’t work as hard.  My body was sore and hurt a lot.  I knew all of this but I didn’t know I was depressed. I was a college student, I was working a lot and going to school a lot.  It was normal, right?

                It really isn’t. It isn’t normal or healthy.  It is very, very COMMON.  Depression is more common than we realize, mostly because we don’t know what is happening.  Most college students experience depression.  When a person is stressed for a long period of time, the body has high levels of cortisol, adrenaline, and norepinephrine. The problem is that most of us don’t know when or even how to relax so our body is trying to make these chemicals all the time. At some point our body gets tired of working so hard and stops trying. Our body literally goes into a depressed state.  Our brain (mood) does the same thing.

                Just because depression is common doesn’t mean you have to ignore it. There are many things you can do to help with depression. The free things you can do include regular sleep, frequent exercise, eat healthy food, avoid caffeine, spend time in the sun, and rest/relax/unplug. Also, use your free massage each semester. If you have depression that isn’t getting better with the free stuff, talk with your doctor or make an appointment at the Health and Wellness Clinic. They can help you decide if medication is a good option for you.  Acupuncture, meditation, or talking with a counselor helps many people. For me, the biggest thing that helped my depression was massage therapy.  It was the main reason I became a massage therapist.  The more often you can receive massage therapy the greater the benefits to your body and mind.

Massage does so much for the depressed body and mind.  First, you don’t have to do anything but show up for your appointment. Massage is a passive activity. You RELAX during massage. Second, your body relaxes too. This means your blood pressure drops, toxins are moved out of your body, your digestion starts working more (your stomach gurgles during massage), and your adrenals can turn off and recharge. Also, your brain mellows out.  Many people meditate or sleep during massage.  Third, your body is getting attention. Most of us ignore our bodies because we are busy. Depression often makes our bodies feel sore, in pain, and tired all the time. Massage finds those areas that hurt and helps them feel better. Massage helps those tense muscles relax.  Massage focuses on your body and what it needs.  And after a massage, students often feel very invigorated or very sleepy and they often sleep better that night. All this lets your body and mind reboot and recharge.  Massage can help your mind and body deal with depression and helps elevate your mood.

Stephani Hargreaves, Licensed Massage Therapist

[Photo: tropicaltherapyvi.com]

Crazy Little Thing Called Stress...

Whatever you do... Don't eat your electronics.

So you are off on this new adventure, just starting college or heading back into classes.  It is a time of great change for you, and while that can be exciting, it can also be quite stressful.  Chronic life stress can put you at risk for increased symptoms of depression, anxiety, and other mood management concerns.  There is increasing evidence of links between stress, physical illness, and poor coping strategies.  Stress itself isn’t good or bad but a normal reaction to life situations.  What’s important is learning how to use the stress to your benefit.

There are many options that you may be already doing or already know the benefits of, such as eating well, getting some exercise, and getting sufficient sleep.  However, there are more you may not know about such as meditation, yoga, prayer, social contact, saying no, and seeking out someone to talk to for support and problem solving.  If you find you are regularly struggling with mood management, having problems with being productive, having trouble shaking the cold or flu, struggling with your relationships, or having difficulty pushing yourself through your daily routine, you may want to come to see one of the professionals at Health and Wellness and talk about your options.

[Image: Blogging4jobs.com]

Flu Season Is Coming!

A couple of things to be aware of, even though we do not have residential halls, are the risk of contracting bacterial and viral illnesses in the classroom or other places where many people meet.   I am thinking classrooms, lunch tables and study areas.

 

There are two main things you can do to reduce the probability of getting sick this Fall Season:  Wash your hands frequently avoiding your face or touching your nose or mouth and being vaccinated against the flu virus.  It’s definitely not the only virus out there, but it is a serious one that will knock you out of commission for a week-wouldn’t that be fun for finals?!

Health and Wellness Services will begin to offer the inactivated (killed) vaccine - you can’t get sick from this folks!! - later on in the semester.   For the first 400 students who get vaccinated at any of our three campus clinics (Redwood, South and Jordan) the vaccine is free!  Thereafter it is $15.00 for students.

The CDC especially recommends vaccination against influenza for those individuals who have a weakened immune system or who live with people whose immune system would place them at an increased risk of death should they become ill with the flu.  Examples include pregnant women, people with diabetes or adults with young children.


[Photo: forward.com]

WELCOME BACK!

Welcome to the Fall Semester at Salt Lake Community College!

Whether this is your very first semester at Salt Lake Community College or your last, I welcome you on campus and invite you to use our services here in the Health and Wellness Services department. We exist almost entirely on the contribution of your student fees, so our department is here to serve you, the student.

Medical Clinic

Here at Health and Wellness Services, we offer a full medical clinic that can meet almost all of your medical needs. (we do almost everything shy of surgery). Our Family Nurse Practitioners and Medical Assistants are professionally trained and here for you.

Counseling Services

We have a full counseling center with a Psychologist, Licensed Clinical Social Workers (LCSW) as well as a Certified Social Worker (CSW). Our counseling team is here to meet all of your mental health needs. There is nothing too big or too small to talk about. We are also pleased to house a Psychologist from the Veterans Affairs office as part of a VITAL Grant in collaboration with the Veterans Center that will specifically work with student veterans and their mental health needs.

Massage Therapy

Our massage unit tends to be one of our favorite units within our department. All students are eligible for one free 60 minute massage per semester, from Licensed Massage Therapists. Spots are limited, so sign up quickly for the Fall Semester.

Health Promotion

We also house our Health Education and Promotion department. We offer healthy lifestyle workshops, smoking cessation assistance, safe sex education, our Condom Co-Op, alcohol education and a SHAC club. (Student Health Advisory Club). If you are interested in being a part of this club, please contact our office for more details.

We have 3 different locations to serve your needs. We are located on the Taylorsville/Redwood campus, the Jordan campus and the South City campus. Please check our website for exact hours of operation for this Fall Semester.

We have purchased a new software system and will implement it this Fall Semester. We are very excited to offer online scheduling of appointments and an electronic medical record system for our clients and patients. This system will streamline our operations and allow us to provide additional services to you, the student.

If you ever have a question about our services, or need additional information, please do not hesitate to contact me. I look forward to seeing you on campus this semester.

I wish you a successful semester!

Lorri Castro-Zenoni, Director of Health and Wellness Services

Scrap the diet, create a lifestyle!

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying in control of your weight contributes to good health now and as you age. If you've been thinking about your current weight, it may be because you've noticed a change in how your clothes fit. Or maybe you've been told by a health care professional that you have high blood pressure or high cholesterol and that excessive weight could be a contributing factor. The first step is to assess whether or not your current weight is healthy.

One way to begin to determine whether your weight is a healthy one is to calculate your "body mass index" (BMI). For most people, BMI is a reliable indicator of body fatness. It is calculated based on your height and weight.

Today, we added a BMI calculator to our blog! Look for it on the right-hand side of the page, just underneath the download links.

- If your BMI is less than 18.5, it falls within the "underweight" range.
- If your BMI is 18.5 to 24.9, it falls within the "normal" or Healthy Weight range.
- If your BMI is 25 to 29.9, it falls within the "overweight" range.
- If your BMI is 30 or higher, it falls within the "obese" range.

If you have any questions or concerns, feel free to come into our office for a free consultation on healthy living, nutrition, and exercise.

(Content of this blog post, as well as the BMI calculator were obtained from CDC.gov)

Shedding Light On Sunscreen

If you think you understand sunscreen, you may want to think again. An American Academy of Dermatology (AAD) survey found that many people are confused about SPF numbers and how to use sunscreen correctly.

- Only 18% of respondents knew a sunscreen with SPF 30 does not provide twice the protection of an SPF 15. The difference of protection between SPF 15 and SPF 30 is 5%
- Only 28% of respondents who said they sometimes or always use sunscreen reapplied sunscreen every two hours.

Research also indicates that most people only apply 25% to 50% of the recommended amount of sunscreen (one ounce for the entire body, or enough to fill a shot glass).

Before you lather up, learn what you need to use so you don't get burned. According to the AAD, use only those sunscreen products that offer:
- Broad-spectrum coverage (label may read "broad spectrum," "protects against UVA/UVB," or "UVA/UVB protection")
- SPF of 30 or higher
- Water resistance

The AAD also recommends:
- Reapplying sunscreen every two hours when outdoors
- Finding shade whenever your shadow appears to be shorter than you are
- Wearing protective clothing, including long sleeves, pants, a wide-brimmed hat, and sunglasses



Sources: www.healthfinder.gov; American Academy of Dermatology

(This article was pulled from the May 2013 edition of the Hope Health Letter. To learn more, visit HopeHealth.com)

Spring Finals Gift Basket Giveaway!

Many ways to enter - Only one winner!

Must be an SLCC student to win.

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Ladies and gentlemen, it’s been an amazing semester. Can you believe that the last day of classes is THIS WEEK?! Time flies when you’re having fun, right? We can imagine that the pressure is building as you finish up any extra credit, huge term papers, and, of course, final exams!

Fear not! We have some tips on how you can prevent that stress from becoming overwhelming. Check it out:

- Prioritize. Write down everything you need to do and their deadlines. This will help you see what needs to happen first. Of course, when you finish, you can check one thing after another off the list. There aren’t many things more satisfying than checking things off your To-Do list!

- Don’t Multitask. If you’re trying to research for two papers at the same time, you’re not only going to get overwhelmed, but you’re not going to be as efficient in time management. Focus on one thing at a time to get them knocked out faster (and with more quality).

- Don’t Study At Home. Home is where the heart is… and the kitchen… and the TV… and the bed. You get the idea, right? When overwhelmed, it’s easy to “accidentally” distract yourself with “a much needed nap” or some junk food. Get to the library, turn off your phone, and see how much you can get done when those distractions have disappeared!

- Take A Break. Ten minutes is plenty of time to get the blood flowing again, get a drink, and get a quick mental and physical recharge. Don’t let your breaks go too long or it will be harder to get back into your work.

And there you have it! Four tips to help you stay energized, focused, and stress-free (or at least help reduce the stress!) during this intense week. Now go and finish off this semester strong! And have an amazing summer!

Until next time,

The Health & Wellness Team

De-Stress Fest!

According to the National College Health Association, stress is one of the main reasons college students drop out. Students have too much on their plate, but they try to convince themselves that they can handle it before it's too late.

Not only does stress impact the way students think, but if stress becomes too overwhelming, it can cause physical related problems. Some common problems are ulcers, nervous breakdowns, trouble focusing, and a weakened immune system.

A great opportunity to relieve stress from your life is Student Health Advisory Club's (SHAC) De-Stress Fest on Thursday, April 18th at 11 a.m. - 1 p.m.

SHAC will be providing five minute massages by Licensed Massage Therapists, stress balls made out of balloons and flour, smoothies, and a variety of activities to help relieve stress in your life. ALL FREE!

If you attend, there will be an obstacle course that provides a fun and healthy way to de-stress. There will be puzzles and coloring books to bring out your inner child and a game of "water" pong for a fun alternative to drinking alcohol.

SHAC will also have guest speakers around 12:15 p.m. to talk about the mind and body and how it all works with stress. This is a great opportunity to educate yourself and get the help you need to detox the stress in your life. De-Stress Fest will be held in the Student Event Center at the Taylorsville Redwood Campus. There is no reason to stress out when you know how to effectively take care of your mind and body!

Catch Some Zzz’s - The Right Way

Sleep- we all need it. But are we practicing the right sleep habits to get the most out of our slumber? Using these tips will aid in getting the most out of sleep.
A significant faux pas when it comes to healthy sleep is caffeine, a stimulant that can make sleep more difficult for individuals. A good rule of thumb would be to avoid caffeine about 6-8 hours before going to bed. Along with caffeine consumption, it is also a good idea to avoid consuming large meals about 2-3 hours before sleep, since they take longer to digest can also prevent a restful night of sleep. Other things to avoid are long naps during the day (limit to one nap for approximately 20 minutes), and exercise 2-3 hours prior to sleep. Another very important task to avoid doing before sleep is watching TV, using the computer, doing homework, or any task that grabs attention. Since these tasks stimulate the mind, it makes it much more difficult for the mind to relax and prepare for sleep, especially when they are done in bed. A good rule is to use your bed for sleep and sex, and nothing more. Keep your bedroom a relaxing place that your mind associates with rest.
In order to prepare for sleep, it is pertinent that you first and foremost make yourself comfortable. Create a relaxing bedtime routine, which can include taking a relaxing bath (no less than an hour before bed), dimming the lights, listening to relaxing music, meditation, or any other tasks that help you personally unwind. Your bedtime routine is meant to let your body know that it is time to wind down and prepare for sleep. Make your bedroom a relaxing environment by setting the thermostat at a comfortable temperature, picking a pillow and mattress that is comfortable for you, avoiding any bright lights, and do your best to block out any potential noise. How well you sleep directly affects how you function throughout the day, and you deserve to get the best slumber possible.

Spring Break Basket Giveaway!

Enter to win a spring break basket! It contains snacks, relaxation goodies, and stuff to keep you safe and protected. To enter, leave a comment on one way you can (and will!) have a safe spring break! If you like us on Facebook and/or follow us on Twitter, you increase your chances of winning. Good luck!



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Keep It Beating

This years theme for Heart Health Week is "Keep It Beating." Here are a few strategies to help keep your heart healthy.

First, don't smoke or use tobacco. "Smoking or using tobacco is one of the most significant risk factors for developing heart disease" (Mayo Clinic Staff). Any amount of smoking is considered unhealthy and many of the chemicals in cigarettes cause damage to the heart and blood vessels which leads to chances of a possible heart attack. 

Second, exercise for 30 minutes on most days of the week. "Getting some regular, daily exercise can reduce your risk of fatal heart disease" (Mayo Clinic Staff). If you have not worked out in a while don't stress, you can start today. Some activities that you can do for exercise include walking in the park, weight lifting, biking, hiking, snow shoeing, taking the stairs rather than the elevator at work, or playing sports with friends. Make exercise a priority in your life. Exercising is also a great way to reduce stress which is another cause of heart disease.

Third, eat a heart-healthy diet. Be sure to add plenty of fruits and vegetables to your meals.  Most of the time people aren't getting the fruits and vegetables that they need in their meals.  Fruits and vegetables are a great way to keep your heart healthy and they can prevent some forms of cancer. Another great suggestion is to go to our Health and Wellness Services page and look at some of our recipes so that you can have a more balanced diet.  Go to www.slcc.edu/hw and click on the "Healthy Choices Cookbook" link under Downloads.  This is a great way to balance out your diet and get the essential food groups needed to be healthy and active.

Keep It Safer and Smarter

     KISS is the theme for this year's Sexual Responsibility event. KISS stands for Keep It Safer and Smarter. The purpose of the event is to teach the importance of the 3 C's, which are communication, consent, and condoms. Knowing these things helps people obtain personal and community responsibility.

     At the event, we will have a few games going. We have a condom card line-up, which participants will try to arrange the steps to putting on a condom in order from step 1-12 in the fastest time. They will then receive an envelope which they must get signed by as many people as they can. This game will make them aware of many different STD's. We will have a myth/fact game as well. This game will decide whether the statements they hear are true or not. There will be two more games that focus on the importance of consent and communication.

     KISS will be held Thursday, February 21, 2013, from 11-1. It will take place in the Student Event Center (across from the Lair in the Student Center). Refreshments will be served. We hope to see everyone there!

The DL on TB

Hello!

This fine (and cold!) morning, we wanted to take a moment to share some valuable information with you.

Have you ever heard of Tuberculosis? It is most often referred to as TB, and is a disease that affects the lungs. But instead of blasting you with information right here, we will refer you to a trusty TB brochure made possible by the CDC.

You can find this brochure by clicking HERE or clicking "TB Information" in our Downloads section on the column to the right.

And... This might be an appropriate place for a shameless plug for some SLCC Health & Wellness Services. You can stop by any of our three offices and get a TB test for only $15! No insurance needed!

You can thank us later. ;)

Women Empowering Women

Women today are faced with a wide range of issues. The role of the woman itself is rapidly changing in our society. This group is intended to help women process with one another the experiences they have. Topics will be chosen by group members and may include, but are not limited to such things as: relationships, connecting with others, intimacy, self esteem, stress management, trust, gaining a sense of control, relaxation, and support. While this group is slated to run for 6 weeks, it may be ongoing should group members choose to continue.

By Stephanie Sinju

Mindful Awareness

What is Mindfulness?

While many people think mindfulness means meditation, this is not the case. Mindfulness is a mental state of openness, awareness and focus, and meditation is just one way amongst hundreds of learning to cultivate this state.

Although mindfulness has only recently been embraced by Western psychology, it is an ancient practice found in a wide range of Eastern philosophies, including Buddhism, Taoism and Yoga. Mindfulness involves consciously bringing awareness to your here-and-now experience with openness, curiosity and flexibility. Jon Kabat-Zinn, a world authority on the use of mindfulness training in the management of clinical problems, defines it as: "Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."

Most people get distracted, “zone out,” or spend most of their daily lives being unmindful or running on autopilot. As a result, they then get lost, anxious, and frustrated when a situation doesn’t happen as they expect it to. Here are some examples:

·         While driving or traveling, you don’t remember the experience or which roads you took.

·         While having a conversation, you’re already thinking about what you’re going to say next before the other person has even stopped speaking.

·         While taking a shower, you’re already planning what you have to do later and then forget that you’ve already washed your hair.

·         While reading, you suddenly realize that you’ve been thinking about something else and have no idea what you’ve just read.

These experiences are common for most of us and are fairly harmless. But for people with overwhelming emotions, being unmindful can often have a negative impact on their lives.

Why are Mindfulness skills important?

·         Mindfulness skills help you focus on one thing at a time in the present moment, and by doing this you can better control and soothe your overwhelming emotions.

·         Being mindful can help you learn to become more connected to yourself, to others, and to the world around you.

·         Mindfulness helps increase self-awareness

·         Mindfulness will help you become less judgmental

·         Mindfulness will help you become less disturbed by and less reactive to unpleasant experiences.

·         Being mindful reminds us that everything changes; that thoughts and feelings come and go like the weather.

Through group discussion and the practice of a variety of mindfulness exercises, the Mindful Awareness Group will help you tune in to yourself, improve concentration, calm your mind, and learn to live in the present moment.

Some material borrowed from:

Dr. Jon Kabat-Zinn, Dr. Marsha Linehan, and http://www.actmindfully.com.au/mindfulness

Tension Headaches

Did you know according to the American Massage Therapy Association (AMTA) tension headaches, also known as contraction headaches, are the most common type of headache?

Tension headaches indicate stress, emotional or mental conflict. In these events, there are physical and habitual triggers. Physical triggers include but are not limited to jaw clenching, tight muscles in neck, scalp, and face. Habitual triggers may include - missed meals, anxiety, depression, not enough sleep, and intense work. According to AMTA, it is by far the most common headache experienced, nearly 90%-92% of headaches are tension headaches. Tension headache pain is usually mild to moderate, but it can lead to migraines. It feels as if a constant pressure is being applied to the front of the face, head, or neck. Some even reported that it feels as if a belt is constricting around their entire head.

With a new semester well under way, who has time for that? Research in respect to tension headaches states that massage can: decrease pain, reduce depression/anxiety, decrease anger and tension, reduce the rate, intensity and duration of headaches, and increase range of motion with the neck. Schedule a massage with Health and Wellness! Remember, you get one free massage per semester. To schedule another appointment during the semester is only $30!! But call ASAP, we book fast!!!

Health and Wellness Services also provides a medical clinic, counseling and health promotion services.

Author: Amy Kelly

Welcome Back!

That’s another year in the record books, and we’re all geared up for a great new year.

Most of all, we’re just glad that you have found your way to the Health and Wellness Services blog. This year, we have a lot of exciting articles planned for you, and even some stuff to give away! So, make sure you follow us and check back weekly, tell your friends about us, and all that fun jazz.

If you ever find your way to one of our offices, which we recommend you do, there is even more great stuff to get wrapped up in. Check this out:

-       - Every student gets one free 1-hour massage session EVERY SEMESTER. These are great for relieving stress, soothing headaches, body aches, and giving you a better sense of balance. Schedule yours soon, because they fill up fast!

-       - Need someone to talk to? We have a psychologist and licensed clinical social workers to help you in your time of need. From relationship problems to anxiety to just needing to vent from a bad week, we want to help you work through it. What makes that scenario even better: the first visit is FREE.

-       - If one of your resolutions is to lose weight, quit smoking, or live healthier, you’re in luck! Our Health Promotion Services provide FREE consultations on safe sex practices, alcohol awareness, healthy lifestyles, and a handful of other topics. Did we mention that it’s free? Every time? Yup.

-       - Need a flu shot? Immunizations? Yearly checkup? Look no further than our clinic! We practically do everything short of major surgeries! Stop by to learn about all the services that you can get at amazing prices (no insurance needed).  First visit is FREE (lab work costs may apply).

And there you have it. A small glimpse into the amazing world of Health and Wellness. We look forward to seeing you!

The Health and Wellness Services Team
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