STRESSED OUT?

HEALTH 101: TIPS FOR A HEALTHY BODY AND MIND

 Welcome Back Bruins!

Whether you are coming back for your last semester or attending your first class, the Center for Health and Counseling is excited to welcome you for Fall semester 2017! 

As you prepare yourself for classes we wanted to share some healthy living tips to ensure that you have a healthy and successful semester. 

Keep your body healthy!

When surrounded by thousands of other students on campus and sharing classroom space, spreading colds and viruses is easy if you're not careful. These tips can help keep you from getting sick.

● Wash your hands. Studies have shown that simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you'll be touching your nose, mouth or eyes or if you've been around others who are sick.

● Don't go to class. If you're sick, don't force yourself to go to class. It will only make you feel worse and infect other students. Email your professors that you're ill and stay home and rest, trust me, they will appreciate it. 

● Get to the doctor. If you have symptoms that aren't showing any signs of clearing up within a few days, you may need to take a trip to the Center for Health and Counseling. A simple cold can turn into something much worse if left alone, so seek help if you aren’t feeling any better. And don’t worry about it breaking the bank, a visit to the CHC medical clinic is only $10!

● Drink lots of fluids. Colds and flu can wreck havoc on your body, often depriving it of much needed fluids. Replenish these by drinking plenty of water you’re feeling under the weather. 

● Get a flu shot. With so many germs around, sometimes getting a flu shot is the best thing you can do to avoid getting sick. The CHC offers the flu shot every year at a reduced price!


Keep your mind healthy!

Students can get run down with so much going on. These tips can help you beat the stress.

● Create a routine. If you get yourself in the habit of studying, working out, and sleeping at certain hours, it will be easier to fit in all the things you need to do in a day without feeling too stressed out.

● Give yourself a break. If you've been working steadily for hours, give your eyes and mind a chance for a rest by taking a break. You can come back feeling more refreshed and ready to go.

● Understand you can't do everything. While you might want to go to class, work, play a sport, and participate in clubs and social activities, the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing the things you truly love and forget about the rest.

● Get help. If you're feeling overwhelmed, feel free to reach out and ask for help. At $10 a session our licensed clinical social workers and psychologist here at the CHC are available to talk at any time. 

● Take advantage of campus resources and programs. The Center for Health and Counseling offers a wide variety of services that can help you destress, including massages for only $10!

We hope you will use these tips and take advantage of the resources and services the Center for Health and Counseling offers. We are always here to make sure that you are able to be your most successful self!

Good luck on your new semester and welcome back!

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.  

How Massage Helps With Stress

As school starts, there are a lot of changes taking place. If you’re wondering how to stay stress-free so that you can perform well academically, call Health and Wellness Services. One of the best stress-reducing resources we provide to students is a free one-hour massage, given by licensed, professional massage therapists with years of experience.

Massage improves circulation of blood flow, which oxygenates the body. This improves organ function, regulates blood pressure, boosts immunity function, soothes muscle aches and tension, and eliminates harmful toxins from the body. All of this will help you stay healthy, which helps with the physical responses to stress. Massage also helps improve sleep quality, which reduces the amount of fatigue you feel, increases energy, and can improve your concentration.

Along with a massage, there are many things to do to keep stress at bay, such as drinking water, eating healthy, having a sense of humor, prioritizing, and not worrying over the things you can’t control. Bottom line: take care of yourself.

Getting a massage is one of the most beneficial things you can do to help keep yourself healthy and stress-free. Call and reserve your appointment today!