Manage Stress in College

Posted on July 4, 2011 by HealthyGirl

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Causes of Stress…

With life in general, there are many causes of stress. Many causes have to do with family problems, deadlines, and social issues. It is important to take care of long term and short term stress right away because it can have a major effect on your health. The best way to combat stress period is to avoid it when possible. For example, if you know you are going to have a stressful semester at college, try taking fewer classes, or a fun class in between some hard ones. More prevention you do, the better it will help your stress levels. We cannot usually avoid all stressers. For these times, here are a few helpful tips.

Time Management

Many of us already know it is important to manage your time. But how well do you do this? Do you plan out your days, weeks and months? Make sure you have a calendar on your computer, desk, phone, or any item that works for you. Make sure you know all the major events going on about a month in advance. Also keep track of smaller daily tasks, and know what is coming up about a week in advance. Be sure to have a general idea of how your day will go, and give yourself breaks and some downtime. The more knowledge you have about potential stressers, and the more time you have to prepare for them, the easier it will be to handle them.

Working Out

Working out is a wondeful way to combat stress. Sometimes stress is a regular symptom you have to combat, other times it can show up as an occasional occurrence. In any case, working out at least three times a week will help your stress levels tremendously. You can also try yoga or pilates with videos or classes. Be sure to set time aside time three times a week, if possible. If weight is something you struggle with, this will be an added destresser as you work on self improvement. If you do not have time to work out, try going on small walks during your breaks between classes or at work. A quick walk daily can help combat stress as well.

Setting Aside Social Time

Although it may not come to mind at first, spending time with people you care about is an important tool to help manage stress in college. Most people have friends or family they enjoy being around close by. Even if they are far away, try communicating with them through a web cam, or calling them. In any case, be sure to set aside time to spend with them. It is important to keep up with social aspects of your life. Often it helps vent to these people about your problems to blow off steam. In other cases you can forget about your troubles and have some quality time with people that matter most. Which method works better is up to you and how you feel.

~Healthy Girl

Dealing With Your Fears With Your Child Moving Out

Posted on July 2, 2011 by HealthyGirl

Healthy Relationships are part of a healthy lifestyle. As a resident Assistant at the University of Nevada, Reno, I have been dealt with many issues between parent and child after they move away from college. If you are concerned your relationship will change, you have a right ot be, because it will. The hope however, is that it will change for the better! This article has some great information about common fears, and how to make sure they don't come true.

Your Fears

First, lets talk about some fears of parents. There are many different fears parents have, each are unique to each relationship a parent has with their child. However, they can generally be categorized down to some common fears.

Common Fears :

My Child and I won't be as close as we used to be
My Child might not be sucessful on their own
My Child's need for me will diminish
My Child might make bad decisions on their own

Your Child's Fears

Many of us "adult" Children have similar fears. They fear losing touch, failing on their own, and losing their vital resource they have depended upon for almost two decades! As a young adult who moved out from her own home not too long ago, I can easily relate to these fears. This is an important time for both parties to lean on each other for support, as young birds leave the nest for the first time.

Simple Resolutions

Fortunately, there are many solutions to help diminish theses fears or at least help them to stay in the mind and not become a reality. Here are some suggestions to help this process.

Fear: We Won't Be as Close as We Used to Be or My Necessity Will Diminish…

Respect

Be sure to respect your child's new adult status. The helicoptor syndrome is a very common behavior we see in the Residence Halls and in other parts of the community. Give them the proper spaces they need, and respect their new found teratory. A good example would be knocking before entering their new residence.

Now that you have suceeded in not pushing your child away, here is your chance to keep them close. If you still live close, suggest weekly lunches, or family dinners where you meet up and enjoy a good meal. Stop by to drop off some supplies you think they might appreciate or need every month or few months. If they live far away, send them care packages, and set up a time to talk and get updates every few days or weekly, to keep in touch.

Become a Resource

A great way to keep your necessity is to keep being a resource for things they need. For many of you, this may mean money or supplies, but there is more to it than that. Parents serve as great counselors for room mate conflicts, decision making, and general de stressers and they are realizing things about their new environment.

Fear: My Child Might Make Bad Decisions or Fail On Their Own…

Following the tips above is a great start to reducing the chances of this occurrence. Communicate openly with your child, and be a resource for them. You don't have to be a constant cash flow, but you can suggest ways for them to make extra money, or ways to make their living costs go down, ect..

As for bad decisions, they are going to make some. The fact is, everyone makes mistakes or a bad decision at some point in their life. The important thing is that we learn from them. Once again this goes back to the communication with your child before and after and incident may occur. Gently warn them from your own or other experiences, or help them to realize what they can learn from their situation. If you see them struggling, don't be afraid to reach out and help.

Time To Let Them Go

When it is finally time to let them go, it will likely be a sad and happy moment for everyone. Help them pack and move out if you can, and if they would like…maybe help them settle into their new place. Just be sure to respect it as their own space. There are usually a few important memories that children miss from home, whether it be family meals, movie nights, game nights, or what ever be the case. This can be a great opportunity to invite them over for dinner or some family time, and make your own nest feel not as empty.

Tips For an Easy Year With Your Roommate

Posted on August 31, 2010 by HealthyGirl

Living in the dorms or even moving into an apartment with others can be a valuable life experience. Here are a few simple tips for an easier year with your roommate.

Get to know your roommate before you move in
You don't necessarily have to be friends to move into the dorms together. In fact, most roommates don't even know each other. This provides a great experience in learning how to live with other people in a positive environment. If you don't already know your roommate, be sure to contact them before you move in together. Be sure to talk to them on the phone or in person if possible. You may be able to find them online, but perceptions can be misleading on the web. Most Schools provide you with your roommates contact information before you move in for this purpose. It is also helpful to figure out who is bringing what so you don't end up with two of everything and no space left. Some good items to talk about sharing are Televisions, microwaves, micro fridges, and extra furniture.

Set up guidelines right away
Most dorms also offer roommate agreements. This is a paper that you and your roommate fill out talking about cleaning, sleep schedules, guests, sharing items, and other common areas of conflict. Be sure to add any additional things you want to agree on. If your community does not offer roommate agreements, don't be afraid to make your own. Address who is going to clean the common areas, when the noise should be kept down, when guests are allowed over, what you will share and keep separate. Be sure to tell each other of pet peeves and write up a contract. Make sure all roommates sign, and put it in a place where you both can find and refer to.

Don't shrug off the little things
Often, the biggest roommate conflicts arise because of one last straw that "broke the Camel's back". If your roommate does something that bothers, or upsets you, be sure to address it right away. The more little things you address in the beginnig, the less likely they will turn into more serious issues.

Hang out with each other
If you and your roommate become friends, be sure to hang out with them at times outside of the room or apartment. Sometimes something just as simple as going grocery shopping together can relieve tension and help you to stay friends outside the halls. If you and your roommate do not become friends, try to find time to spend with them to talk about your weeks, and any issues that may be on your mind, no matter how small.

Take advantage of open room changes
Just like classes, and books, most university's have an open room change policy the first week or two. This means it is a small amount of paperwork involved and you can do it hassle free. This is an option if you start meeting other people around you that might have similar interests or living styles. However, be sure to talk with your current roommate to make sure they are okay with a room change. Maybe they had a friend in mind as well, or they might have become accustomed to you as their roommate and be upset. No matter what, be sure a roommate change is OK with everyone involved.

5 Ways to Motivate Yourself

Posted on February 4, 2010 by HealthyGirl

Don’t Give up on That New Year’s Resolution Yet!

1. Get out those clothes your looking forward to:

Grab that bathing suit you are hoping to wear this summer. Guys and Gals, whether you want to look great in that bikini, those swim trunks, or even those skinny jeans you have hidden in the closet. Put them in a place you will see them every day, like in your bathroom mirror, or on the back of your bedroom door. Tell yourself, “I am going to get a step closer to this today.”

2. Start a collage.

There are many reasons why people want to lose weight, or get fit, or eat healthier. What are yours? Make a list of the top 5-10 reasons why you want to do this. This can be anything from being able to keep up with your kids, to feeling sexier when you see yourself nude in the mirror. Find pictures, draw, or find articles of things to represent those reasons. Make a collage for yourself and put it where you will be able to see it daily.

3. Tell people.

The more people you tell about this lifestyle change, or workout regime you are trying, the more likely you are to keep up with it. I don’t mejust tell them once, I mean keep updated with them as well. If you have a person or people who are doing similar things, make it a goal to talk to each other often, and talk about the progress you are making! This way you can motivate each other!

4. Have a Mantra.

Remember Dori fromFinding Nemo? Remember her mantra? Just keep swimming…When you feel like skipping out on the last part of a routine, don’t want to climb those stairs today, or want to eat that pecan pie, start saying your mantras so you can focus back on your goal. I personally live on the 5^th floor of my building. I hate climbing those stairs, but I tell myself I HAVE to do it. My personal mantra is Bikini, Bikini, Bikini. This is because for me, I have never felt fit enough to wear a Bikini in my LIFE. So the thought of rewarding myself with a nice bikini, and having the guts to wear it, makes this little mantra a great one for me. What’s most important to you?

5. Set small, reasonable Goals.

For every small goal you reach, the success of meeting these goals will give you the energy and excitement to reach the next one. For example. Lets say you want to lose 36 pounds, get rid of belly fat, and give up your favorite candy. Don’t start your change with all this as one goal. Experts say a goal of loosing 2lbs a week is reasonable. So this person has 18 weeks, or 4 months to achieve this goal. I would also recommend giving yourself some slack when it comes to the giant goal. 20 weeks is a better goal to set, giving yourself some slack. Each week, see if you have made your goal. If not, move that goal to the next week, and push yourself harder. With each small goal in mind, the big goal will come easier than you think.

If you have other motivation ideas that worked for you, feel free to let me know! ~Healthygirl

How to Meditate

Posted on January 14, 2010 by HealthyGirl

Everyone could use a little time to relax and get away from stressful mainstream life. Meditation is a great way to accomplish this. It is the art of focusing all your attention on one thing and finding peace in your consciousness. It pulls you away from worries, and every day problems, and brings you closer to true happiness.

Supplies:

· A quiet, clean area

· Something soft to sit on

· Candle/ potpourri (optional)

Setting: make sure your area is clean and won’t be disturbed for about 20-30 minutes. You can play soft, non lyrical music, nature sounds, or have complete silence, whichever your preference, and Sit in a comfortable position on a flat surface. This can be on the floor or in a chair.

· Wear comfortable clothing. Some suggest trying it nude for ultimate comfort.

· Keep your back straight and upright.

· Relax your arms and place your hands in your lap or on your knees.

· Keep your entire body completely relaxed. If you need to, focus on each part of your body from head to toe until everything is completely relaxed.

Next you are going to want to Clear Your Mind. This can be challenging at first, because of how much goes on in our daily lives, but with practice, it should get
easier.

Med2

Start by closing your eyes. This should make it easier to concentrate.

· Next, focus on your breathing. Become fully aware of the air moving in and out of your body. Take deep breaths and fill your lungs with air. Relax. Try breathing in through your nose and out your mouth.

· Let your thoughts slip out of your mind. You'll need to be patient with this at the beginning. Try to turn off your inner dialogue. If a thought pops into your head, don't get frustrated, just acknowledge it, and let it pass from your mind.

· Some people repeat a mantra such as "aum" to stay focused. Speaking out loud is ok as well. You can tell yourself to be relaxed or "be at peace."

If Clearing your mind is too difficult, you can try imagining yourself in a calm, relaxing place, such as a under a waterfall, or in a meadow. Try to stick with simple nature images.

Last of all, it is perfectly ok to fall asleep during meditation. Just make sure you are prepared for it in case it happens.

Happy Meditating! ~Healthygirl

Top Ten Most Stressful Life Events

Posted on January 10, 2010 by HealthyGirl

Please Check out my other articles and pass them on to your friends! I write for you!
www.healthylife.typepad.com

Top 10 Most Stressful Occurences for Americans:

Spouse Death

Divorce

Marriage Separation

Jail term

Death of a loved one

Injury or illness

Marriage

Job loss

Pregnancy

Retirement/Change of financial status

Daily stress comes from four different areas:

Enviornment- Our physical surroundings such as an unsafe neighborhood

Relationship- With friends, family, and partners

Work- Job dissatisfaction, overworking, insufficient pay, conflicts with boss/coworkers

Social- Poverty, discrimination, harassment, unemployment, isolation

Some of the stress-related symptoms described in my previous post can get worse or chronic if stress is repetitive or persistent. This is because the body continues to secrete stress hormones, and blood pressure remains at a higher level. Effects the body might experience are:

~Chronic head ache

~Exacerbation on allergies/asthma

~Substance Abuse

~Weight Loss

~Decreases sex drive

~Irritable bowel syndrome

~Anxiety disorder

~Stroke

~Heart Attach

~Crohn’s disease

To learn more about the effects stress has on your body, check out my other article: http://healthylife.typepad.com/loving-healthy-living/2010/01/the-effects-stress-has-on-your-body.html

Some Great Tips For Fighting Stress:

Get plenty of rest. Make a point to get the amount of sleep that makes you feel the most rested.

Get organized- Clutter can create an immense amout of stress for even the most calm hearted.

Eat better. Healthier foods can reduce brain chemical imbalances.

Get some exercise. It has been well documented that cardio and aerobic exercise both reduce stress. Yoga and pilates have powerfull benefits as well.

Take breaks. Getting your work done is important but at least a 15 minute break between 90 minute sessions can be very beneficial, and increase your efficiency.

Talk. Make sure you have someone you can talk to about the stressors in your life. Allow each other to blow off steam in a casual setting. Then focus on the positives of the day/moment.

The Effects Stress Has On Your Body

Posted on January 8, 2010 by HealthyGirl

Stress is the body's natural response to a hostile environment.

Short Term Effects
When humans are threatened, the body responds with a "fight or flight" response. While this is happening, the body makes necessary adjustments to handle the threat. The hypothalamus rings and alarm and body responses typically include:

- Breakdown of glycogen store in the liver and muscle to get more glucose
- Diverting the blood from less vital organs to the most vital ones
- Increasing heat rate to syupply blod to the body quicker
- Increasing blood pressure to supply blood more efficiently
- Increasing respiratory rate to get more oxygen to the body

These responses effect the body. Here are some warning signs and symptoms you shold look out for…

Cognitive	Physical	Emotional	Behavioral
Indecisiveness	Muscle Tension	Moodiness/Agitation	Nervous Habits
Concentration Problems	Headaches/backaches	Restlessness	Change in eating habits
Poor Judgment	Neck Pain	Impatience	Sleeping too much/little
Anxiety	Weight gain/loss	Inability to Relax	Jaw clenching
Fearful Anticipation	Insomnia	Loneliness & Isolation	Teeth Grinding
Memory Problems	Skin Breakouts	Depression	Neglecting Responsibility
	Loss of Energy	Feeling tense or “on edge”	Overdoing Activities (like exercising or work)
	Loss of Sex Drive	General Unhappiness
	Peptic Ulcers

What about the stress in your life? Where does it come from? Do you know your body's warning signs? Do you have healthy ways to combat your stress? Check back soon for healthy ways to combat your stress.

Healthy Living With Destiny

A blog dedicated to helping others live healthier lives.

Category Archives: Mental Health