Multi-modal options for mental health support

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

College students can experience a broad variety of mental health concerns impacted by a variety of factors.

As a result, it is important for students to keep in mind that there are a variety of solutions and supports available.

While individual counseling, group counseling, psychiatry at our agency are good options, it is important for students to consider all of the resources available to them based on their situation/need, timeliness, and availability.

What if I need immediate assistance or if I am in crisis?

If you are in crisis, go here: https://ccs.osu.edu/about-us-and-our-services/need-immediate-assistance/

  • The link above includes info on Crisis text and call options.

What if I need to talk to someone after hours?

Go here: https://ccs.osu.edu/after-hours-services/

What are some other options for mental health support on campus? 

  • OSU SMART LAB. Uses biofeedback to help you identify sources of stress, problem solve ways to reduce stress, and practice relaxation techniques with our biofeedback software
  • Community Provider Database through OSU Counseling and consultation Service.  You can screen and find providers based problem area, specialty, insurance accepted, distance from campus.
  • Call the number on your insurance card, and they can refer you to a mental health provider in network in your area.
  • OSU Wellness coaching:
    • They aim to help you create the life you want to live, both now and in the future by help you create strategies that leverage your strengths to create and achieve meaningful goals.
  • Nutrition coaching They help you optimize your well-being by creating strategies and addressing barriers to holistic wellness.
  • Relationship education. Strategies on how to practice healthy relationships and prevent sexual violence
  • Alcohol and other drug prevention services. Uses a multi-modal approach to help you address these concerns.

What about self help resources?

What if I am not sure of what I need for mental health support?

  • Consider scheduling a phone screening service through OSU Student Life Counseling and Consultation Service. This phone appointment with our providers can help you figure out services that may be best for your needs, either with us or with one of our partner offices on or off campus.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

Poor sleep and poor grades might go together

College students might stay up late or have an erratic sleep schedule for a variety of reasons.

A recent study looked at the impact of sleep pattern on grades.

Who was studied? (1,2)

  • 61 undergraduate students at Harvard college
  • They were asked to keep a sleep diary for 30 days.

What did the investigators find? (1,2)

Compared to peers, students reporting irregular patterns of sleep and wakefulness had:

  • Lower grade point averages.
  • Delays in the times people went to bed and woke up compared to more normal sleep/wake times.
  • Upto 3 hour delay in melatonin (sleep related hormone) release compared to students with regularly scheduled sleep and wakefulness pattern.

What are some caveats?

  • Poor sleep can impact almost every aspect of health and many parts of brain functioning, including learning, remembering, mood, energy level, decision making, etc.
  • This is a small study and does not prove cause-and-effect (2).
  • Students with erratic sleep schedules ended up sleeping the same number of hours as those with a regular sleep schedule. (1,2).
  • Study participants might have an erratic sleep schedule for a variety of reasons.

What are some ways of improving sleep?

The American Academy of Sleep Medicine suggests the following ways to improve sleep (3):

  • Keep a consistent sleep schedule.
  • Get up at the same time every day, even on weekends or during vacations.
  • Plan to get at least 7 hours of sleep.
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish a relaxing bedtime routine.
  • Use your bed only for sleep and sex.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to bright light in the evenings.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.

Anything else?

  • Some people may need to eliminate caffeine or alcohol completely.
  • If you have to use electronics in the evenings, consider BLUEBLOCKERS.

Consider seeking professional help:

OSU Counseling and Consultation Service

OSU Wilce Student health center

https://ccs.osu.edu/self-help/sleep/

How is your sleep? How are your grades?

By R. Ryan Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://consumer.healthday.com/sleep-disorder-information-33/misc-sleep-problems-news-626/poor-sleep-habits-61-poor-grades-723563.html
  2. Phillips AJK, Clerx WM, O’Brien CS, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports. 2017;7:3216. doi:10.1038/s41598-017-03171-4.
  3. http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

 

Could Vitamin D boost your Mood and Energy?

By R. Ryan Patel DO, FAPA OSU-CCS Psychiatrist
Many students may be aware of Vitamin D and with decreasing sunlight, many might not be getting enough vitamin D.
• Initially thought of as a vitamin, it is now believed that it works more like a hormone and has many functions throughout the body.
• Inadequate vitamin D has been implicated in fibromyalgia (1), sleep (2,3), athletic performance (4), energy levels (5) as well as bone disease (7).
• A recent study had discussed findings regarding vitamin d and depression.

What did this study involve?
• 40 patients between 18 and 65 y of age with Major Depressive disorder.
• Randomly assigned to get either a single capsule of 50 kIU vitamin D per week (n = 20) or placebo (n = 20) for 8 weeks.
• This was a randomized, double-blind, placebo-controlled clinical trial.

What did the authors analyze?
• Fasting blood samples before and after.
• The primary [Beck Depression Inventory (BDI), which examines depressive symptoms].
• Secondary outcomes such as glucose homeostasis variables, lipid profiles, hs-CRP, and biomarkers of oxidative stress.
What did the study show?
• After 8 weeks of treatment with vitamin D, depression scores improved in the patients receiving vitamin D supplementation.
• The improvement was also related to improvement in vitamin d levels.
How can I get vitamin D tested?
• There is a blood test for vitamin D, which can be ordered by your prescriber.

Can I get vitamin D from food?
According to the National Institute of Health (NIH) (7),
• “Very few foods naturally have vitamin D. Fortified foods provide most of the vitamin D in American diets.
• Fatty fish such as salmon, tuna, and mackerel are among the best sources.
• Beef liver, cheese, and egg yolks provide small amounts.
• Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
• Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
• Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.”

Is too much Vitamin D harmful?
Too much vitamin D can be harmful.

According to the NIH (7):
“Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. And by raising blood levels of calcium, too much vitamin D can cause confusion, disorientation, and problems with heart rhythm. Excess vitamin D can also damage the kidneys.”

What is the main cause of too much Vitamin D?

• Vitamin D toxicity almost always occurs from overuse of supplements (7).
• Excessive sun exposure doesn’t cause vitamin D poisoning because the body limits the amount of this vitamin it produces (7).

What are some caveats?

• To avoid the risk of harm, taking Vitamin D supplements should be done under the supervision of your prescriber/doctor.
• This is the 1st study showing benefits on depression with high dose weekly Vitamin D supplementation.
• Further studies are needed.
• Some previous studies showed mixed results though under-dosing and other factors may have been involved (6).
• Vitamin D has shown benefits in some studies and in clinical experience in psychiatry for select patients.
• Benefits on vitamin D may extend beyond mood.
• Treatment with vitamin D with supplement or prescription may NOT be suitable for everyone, but it may be worth discussing with your prescriber.

Is your mood, energy level, etc impacted by low vitamin D? Could replacement benefit you? Check with your health care provider if treatment is appropriate for you.
What are some resources regarding Vitamin D?

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
Counseling and Consultation Service
Wilce Student health center

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.
References

1. Jesus CA, Feder D, Peres MF. The role of Vitamin D in pathophysiology and treatment of fibromyalgia. Curr Pain Headache Rep. 2013 Aug;17(8):355.
2. Bertisch SM, et al. 25-Hydroxyvitamin D Concentration and Sleep Duration and Continuity: Multi-Ethnic Study of Atherosclerosis. Sleep. 2015 Aug 1;38(8):1305-11
3. McCarty DE, et al. The link between vitamin D metabolism and sleep medicine. Sleep Med Rev. 2014 Aug;18(4):311-9. Epub 2013 Sep 26.
4. B Hamilton. Vitamin D and Human Skeletal Muscle. Scand J Med Sci Sports. 2010 Apr; 20(2): 182–190.
5. Al–Dujaili E, Revuelta Iniesta R. http://www.eurekalert.org/pub_releases/2015-11/sfe-vdp102915.php Preliminary study presented Fall 2015 at the Society for Endocrinology Annual Conference in Edinburgh.
6. Sepehrmanesh Z, et al. Vitamin D Supplementation Affects the Beck Depression Inventory, Insulin Resistance, and Biomarkers of Oxidative Stress in Patients with Major Depressive Disorder: A Randomized, Controlled Clinical Trial. J Nutr. 2015 Nov 25. pii: jn218883. [Epub ahead of print].
7. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/