STRESSED OUT?

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

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

51 Ways To Cope With Stress

Just a few ways you can deal with the stress of finals this week! (Click the image to get a bigger view) Good luck everyone! Enjoy your upcoming winter break! 

Dealing With Finals Stress During the Holidays

 

Image Credit: 123Life.com

 
No matter your faith, no matter your family background, the holidays will have some emotional impact on you.  Your emotions may run the gambit from joy, anticipation, and love of the traditions to overwhelmed, loneliness, non-belief, and hatred of the traditions. You also may find yourself stepping on both sides of that fence; i.e. loving the traditions but dreading the family dynamics that always seem to push your buttons.  Whatever your experience is, there are some things you can do or some thoughts you can ponder to help ease your journey through the holiday season to Spring semester. 

Acknowledge the life stresses you have.  Most of you will be preparing for finals through Hanukah, Christmas, or Kwanza celebrations. You may be facing some stark realities about your financial state during this time and feel pressured to spend on gifts that just aren’t in your budget as you look at buying books for the next semester.  These stresses are real and are only intensified by a refusal to address them or by telling yourself you shouldn’t be feeling them.  Take time to truthfully acknowledge the things in your life that bring stress.

Acknowledge the emotions you experience during this time. They may not all be pleasant happy emotions but like the weather they will change without you fighting, denying, or hanging onto them.  Emotions aren’t in your control so just recognize them.  A happy byproduct of not fighting with our emotions is they generally become less distressful. 

And finally, seek help when you feel like your demands outreach your skill level.  This may involve seeking out a trusted friend, talking to a valued advisor, or contacting one of our therapists in Health and Wellness.  We can’t always have all the answers or skills to solve our life problems and counseling with a trusted source can help with skills development and perspective.  

Mental Health - Let Us Help

Yahoo!  You have finally made it into college and are full of excitement about the wonderful possibilities that await you.  The future looks bright and the world is your oyster.  The doors have been blown open to a seemingly limitless array of positive new adventures: new friends, new knowledge, new romance, new fun, new career, or even the shaping of a new personal identity.  Success is there for the taking!

But things do not always go according to plan.  Or at least, not how you thought they were supposed to go.  And while college is undoubtedly a time when many hopes and dreams are fulfilled, just as commonly, it is a time of having to face up to various disappointments and limitations.  Ouch. 

So, career choices may need to be reconsidered due to lower than expected grades.  Friendships and romantic relationships may end due to betrayal or insurmountable conflicts.  Despite your best efforts, it might be hard to find a job.  And, instead of finding yourself, you may become more confused about who you are and what you want to do.

At such times, you may end up feeling overly discouraged, stressed, overwhelmed or lost.  It might feel harder to cope and you might feel like giving up.  Maybe you find yourself drinking more, or experimenting with drugs.  Or you might find that in many ways you just do not feel like your normal self, or that your emotions feel out of control.  Rest assured that you are not going crazy.  But, you might be suffering from significant depression, anxiety or other mental health symptoms. 

This may be a scary new experience, or one you have dealt with in the past.  In either case, you are not alone.  A recent national survey of college students conducted by the American College Health Association found that at least once during the school year, 93% of students felt overwhelmed, 91% felt exhausted, 79% felt sad, 63% felt hopeless, and 45% felt so depressed that it was difficult to function.

Unfortunately, data also show that many college students who are distressed do not seek counseling or support from others.  Oftentimes this is due to the common, but erroneous, myth that anyone with mental health struggles is defective or weak or crazy.  Actually, the truth is just the opposite.  Those who decide to seek counseling show thereby that they possess good self-awareness, decision making and courage in getting the help that they need.

Besides, counseling helps.  Research shows that the majority of people who receive counseling improve to some extent, and much faster than if they tried to handle things on their own?  So why continue to suffering unnecessarily?  If you find yourself struggling, consider making an appointment to see one of our professional counselors at Health and Wellness Services as soon as possible.  It may end of being one of the best experiences of your college career.

By: Scott Kadera - psychologist