I was browsing the internet when a statement caught my eye and it stated “Do you want to
relieve stress related symptoms, promote a sense of well being and peace of mind”? I was
intrigued and thought I would love to relieve stress and also learn ways to help my patients too.
I clicked on the link and was taken to a course description titled “Mindfulness-Based Stress
Reduction program (MSBR) that was being offered for 8 weeks over the summer.
I signed up for the program without really knowing what the course was going to be about.
The first night of class I was in a room with 15 other participants who were of different ages,
backgrounds and occupations with our instructor Kevin who was a licensed social worker. We
were given the book “ Full Catastrophe Living” by Jon Kabat-Zinn along with a workbook and a
CD. He had us imagine that we had a rock in our hand and walked up to a well and dropped it
in and then he went around the room and asked us what that symbolized to us. I remember
that I had said that it symbolized throwing away the stressful feelings and discomfort. He also
asked us not to set a goal or expectations for the course.
The program focused on attitudinal qualities that would relieve stress including: non-judging,
patience, beginner’s mind, trust, non-striving and acceptance. Non-judging is being an
impartial witness to our own experience and not having a reaction to the experience. Patience
is allowing letting things unfold in good time and make a connection to the present. Beginner’s
mind is not allowing our beliefs and thinking from seeing things as they really are. Trust is to
listen and trust our own being through meditation. Non-striving is about trying less and
through meditation we are non-doing. Acceptance is seeing things as they are in the present
and not trying to force things to the way we want them to be which causes more stress and
prevents positive change.
We had daily meditations on our CD that guided us through body scan which focused our mind
on each body part starting with the head and then ending at our toes or sitting or laying
meditations or meditative yoga. We had a log in our workbook to document our feelings and
reactions to different situations that may have given us distress or pleasure. We had a retreat
day after our sixth week in which we did not speak during that time. Our instructor gave us
directions during the day and guided us through different types of mediation. We ate our lunch
mindfully and took our time tasting and chewing our food more times than we would normally
and did not pick up the fork before we swallowed our bite. I was a little anxious as well as
some of the other participants of not talking or using our phones for a whole day and staying
focus on the present, but it actually was easier than I thought and at the end of the day I felt a
sense of peace.
This type of course is not for everyone, but it is evidenced based and taught internationally.
The course has taught me a way of being. It is not a philosophy, it is a be practiced by being
mindful and carrying out the meditation practices daily. It takes commitment and is to be
practiced daily in order for it to be available when needed.
At the end of the eight weeks, I am better at being more mindful and at mediation, but it is a
work in progress. After the eight week course I had learned that my initial response to the first
question of dropping the rock into the well throwing away stress thoughts and feelings was not
mindfulness, it is about learning to live with all the thoughts or feelings good and bad and
acknowledging them and not reacting to them. “ Life is not the way it’s supposed to be. It is
the way it is. And how we relate with this truth is what makes all the difference. “. Virginia Satir
All students, staff, and faculty are invited to bring unused or expired medicines to be disposed of in a safe, legal, and environmentally-friendly way. This service is entirely free of charge and is completely anonymous. No questions asked! We will take any expired, damaged or unused medications (even if they are a controlled substance like narcotic pain medication or ADD medication).
Please note: Do not remove medication labels before drop-off. Syringes, needles, and thermometers will not be accepted.
Our goal is to address a vital public safety and public health issue by removing potentially dangerous prescription drugs from your backpacks and medicine cabinets.
Since 2007, more Ohians have died from unintentional drug overdosing than motor vehicle accidents.
More than 7 million Americans currently abuse prescription drugs, according to the 2009 Substance Abuse and Mental Health Administration’s National Survey on Drug Use and Health.
Each day, approximately 2,500 teens use prescription drugs for the first time to get high, according to the Partnership for a Drug Free America.
Studies show that a majority of abused prescription drugs are obtained from family and friends, including the home medicine cabinet.
These expired medicines can be as bad for our environment as they are for our health. Measurable quantities of some common medications are showing up in lakes, reservoirs, and municipal water supplies, thought to be due in large part to improper flushing of medications down sinks and toilets.
So make the right choice and join us for our 5th Annual Medication Disposal Day! It’s a great way to keep yourself healthy and our campus safe!
This event is jointly sponsored by Student Health Services (Office of Student Life), Department of Public Safety, and Generation Rx.
Candace Haugtvedt, RPh, PhD Student Health Services The Ohio State University
So how does one start to eat healthier? No matter what your end goals are changing what you are doing is where you have to start. One way to start is by using the website ChooseMyPlate.gov.
Its start you on a basic eating concept that can be applied in the dining halls or at home. You quarter your plate each quarter containing one of the following: vegetables, fruit, protein and grain or starchy vegetables. To the right of the plate there is serving of dairy which is designed to remind you to have a calcium source. Eating this way naturally balances out your meal and controls your calories. The website coaches you on what foods fit into each area. For vegetables, there are recommendations for how many servings of green and red and orange vegetables over the week and how to incorporated starchy vegetables such as potatoes and corn. Under protein, you can find meat and meatless sources to select in your diet. This is also a discreet method to evaluate your plate.
MyPlate on Campus
Wondering about size of plate or how high you can stack your food? This is where you use common sense. Women can use a lunch or smaller dinner plate (8-9 inches) and men can use a larger dinner plate (10-11 inches). Beware our plate size has grown for around 8-9 inches up to 13 inches in some restaurants. You have to keep your plate from looking like the first trip at Thanksgiving. Normally, a plate would be a 1-3 inches high depending on the food.
Remember to eat the vegetables and fruit first and stop when you are comfortably full.
Dieting is a word that should not exist! It’s depressing to say the least. Our mind begins to focus on what we can’t have. Then, we mess up, give up and we try again. If you have struggled with your body weight all of your life, the cycle is frustrating. Perhaps you’re someone who has never had a weight problem but seems to have gained weight in college and is unsure of how to go about losing weight.
Everyone seems to want to start with the 1200 calorie diet and hopes for the best. In about 3 days, it’s not going well. Why? Because 1200 calories is too low for almost everyone but if you go on line that is what you will find. The websites suggest this will permit fast weight loss which everyone wants!
Weight loss is about being healthier. If you can match your food intake to your body’s needs, weight loss will happen. The trick – figuring out what works for your body. If done correctly, you aren’t dieting; you are eating well for your body and you continue to eat that way when you’ve reached your goal weight.
Some people need to reduce portion size, others need to manage carbohydrates, some eat out less, and others move more. The list goes on with changes in habits or food that need that you need to incorporate. A dietitian is the best way to get personalized help. Student Life Student Health Services has a dietitian on staff that can help with your weight loss goals.
So how to you start on this adventure on your own: keep a food log for a week.