Meditation for attention, stress, and anxiety

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

Life transitions can be times of increased stress and anxiety; which can also impact your attention and focus.  One of those transitions includes moving to campus, preparing for the beginning of the fall semester, adjusting to new routines, campus life, etc.

While there are many strategies to help with the transition process, meditation may be the 1 thing to consider because it can be quick, easy, and has low potential for side effects; and has the potential to benefit everyone.  It is practiced by some of the most successful people in the world.

A review of 13 studies showed improvement in ADHD symptoms with mindfulness meditation (1).

41 trials show mindfulness meditation helped improve stress related outcomes such as anxiety, depression, stress, positive mood, etc. (2)

A review of 14 clinical trials shows meditation being more effective than relaxation techniques for anxiety (3).

What are come caveats?

  • While there are many types of mediation techniques, mindfulness-based meditation is the most studied.
  • Different people may benefit from different types of meditation, and this area is being further researched.
  • Practicing regularly may lead to improved benefits.

How to learn meditation?

  • Various apps, books, videos, classes, and guides may be a useful introduction to meditation.

What else might help improve attention, anxiety, and stress related to the beginning of the semester?

What are some helpful resources?

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. Poissant, H., Mendrek, A., Talbot, N., Khoury, B., & Nolan, J. (2019). Behavioral and Cognitive Impacts of Mindfulness-Based Interventions on Adults with Attention-Deficit Hyperactivity Disorder: A Systematic Review. Behavioural neurology2019, 5682050. doi:10.1155/2019/5682050
  2. Goyal M, Singh S, Sibinga EMS, et al. Meditation Programs for Psychological Stress and Well-Being [Internet]. Rockville (MD): Agency for Healthcare Research and Quality (US); 2014 Jan. (Comparative Effectiveness Reviews, No. 124.)Available from: https://www.ncbi.nlm.nih.gov/books/NBK180102/
  3. Montero-Marin, J., Garcia-Campayo, J., Pérez-Yus, M., Zabaleta-del-Olmo, E., & Cuijpers, P. (n.d.). Meditation techniques v. relaxation therapies when treating anxiety: A meta-analytic review. Psychological Medicine,1-16. doi:10.1017/S0033291719001600

Strategies for a Successful End of Semester

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

In academics as with many other aspects of life, successful performance requires a series of steps over time that may or may not appear to be connected.

With multiple deadlines,  projects, exams,  etc all due around the same time; the end of the semester can be a high stress time for students.

Luckily there are a series of science-backed strategies that students can apply to be their best physically, mentally, cognitively, and emotionally to maximize chances of academic success.

What health related activities should I INCREASE my chances of academic success at the end of the semester?

Here are 5 things to increase:

  1. Improve your sleep because poor sleep and poor grades go together (with resources to improve sleep):

http://u.osu.edu/emotionalfitness/2017/12/31/poor-sleep-and-poor-grades-might-go-together/

  1. Fruit and vegetable consumption improves mental/emotional well-being:

http://u.osu.edu/emotionalfitness/2015/03/25/fruits-and-vegetables-might-increase-your-odds-of-mental-well-being/

  1. Consider adding these brainpower boosting foods: http://u.osu.edu/emotionalfitness/2015/04/30/food-for-academic-brain-power/
  2. Consider Practicing gratitude exercises to feel better fast: http://u.osu.edu/emotionalfitness/2018/05/31/gratitude-exercises-to-feel-better-fast/
  3. Improve stress management: http://u.osu.edu/emotionalfitness/2017/09/01/dealing-with-too-much-stress/

What health related activities should I DECREASE to improve my chances of academic success at the end of the semester?

Here are 5  things to decrease:

  1. Too much caffeine worsens stress level and brain function:

http://u.osu.edu/emotionalfitness/2017/04/19/study-caffeine-stress-and-brain-function/

  1. Excessive digital media usage can worsen inattention symptoms:

http://u.osu.edu/emotionalfitness/2018/08/30/digital-media-and-inattention-symptoms/

  1. Reduce/avoid alcohol intake because it can impact your academic performance:

http://u.osu.edu/emotionalfitness/2018/02/26/alcohol-and-grades/

http://u.osu.edu/emotionalfitness/2017/06/21/study-alcohol-might-cause-brain-changes/

  1. Cannabis can negatively impact your brain:

http://u.osu.edu/emotionalfitness/2014/11/17/marijuana-4-hidden-costs-to-consider/

  1. Nicotine use can increase depression and anxiety:

http://u.osu.edu/emotionalfitness/2015/04/15/does-smoking-increase-anxiety-and-depression-if-i-quit-will-i-feel-better/

Additional resources if your functioning is limited by your mental health, or if you need additional help:

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