adjusting to college

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):

https://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:

https://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: https://u.osu.edu/emotionalfitness/2015/04/30/food-for-academic-brain-power/
  2. Consider Practicing gratitude exercises to feel better fast: https://u.osu.edu/emotionalfitness/2018/05/31/gratitude-exercises-to-feel-better-fast/
  3. Improve stress management: https://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:

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

  1. Excessive digital media usage can worsen inattention symptoms:

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

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

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

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

  1. Cannabis can negatively impact your brain:

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

  1. Nicotine use can increase depression and anxiety:

https://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.

 

Transitioning to College

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

Starting college can be an exciting time, but its also a stressful time.

Some causes of  stress include getting used to living on your own for the first time, and managing your own schedule, academics, food, laundry, homework, and social support and and various other opportunities and challenges offered by college life.

Plan ahead may be useful to manage stress related to transition.  Before the semester starts or during syllabus week, can you plan a trip home for later in the semester? How about planning social obligations ahead of time when possible? A general study schedule and routine?  What about a general schedule for the week/month for buying groceries, exercise, open time to relax/recuperate?  Having a general plan before the semester starts or at the beginning of the semester may help keep you from getting over-scheduled or over-committed.

Who will you reach out to if things are not going well or if you are having problems? (some campus resources are listed below).

What are some helpful steps to ease the transition to College?

The American Psychiatric association suggest these 5 tips for reducing stress during the college transition (2):

  • Become familiar with campus ahead of time
  • Get involved on campus activities.
  • Before the school year starts, proactively plan a visit home.
  • Figure out a way to stay connected with your support system.
  • Establish a health care provider before starting the school year.

Where can I learn more?

The Jed Foundation has numerous articles on successful transition to college:

  • navigating changing relationships on and off campus
  • strategies for adjusting to college life
  • academic success
  • mental health concerns on campus, etc.

What are some helpful campus 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. https://www.psychiatry.org/news-room/apa-blogs/apa-blog/2016/08/5-tips-for-reducing-stress-during-transition-to-college

Stress and what to do about it

Hand squeezing stress ball

As we begin the new semester, the campus is buzzing with energy.  There is also stress as you adjust to new people, new places/routines, and new class schedules, etc.  Stress is unavoidable.

What will you do to manage this stress?

Many college students reported feeling highly stressed (61 percent), and more students failed to do much about it (72 percent) reported low use of stress management techniques according to a recent study1 of college students performed by King and colleagues.

Here are 10 effective stress management techniques:

  1. Pause for a moment and take
  2. a deep breath. Relax those tense muscles.  When you’re stressed, proper breathing techniques can be powerful.
  3. See the bigger picture. Ask yourself, “How big a deal is this? How does this fit in the grand scheme of things?”
  4. Don’t let it build up. Reach out to a friend or a counselor and talk it out so you do not hold on to painful feelings.  Seek out a professional: ccs.osu.edu
  5. Daily “me time.” Just afew minutes of leisure activity can be quite relaxing.
  6. Plan it out: Take a few moments each day to plan out the rest of the day. It can bring a calm sense of control.
  7. Listen to relaxing music.
  8. Physical activity. Go for a relaxing walk, take a yoga meditation class or spend a few minutes at the RPAC.
  9. Remember the basics: Get 7-9 hours of sleep.
  10. Avoid alcohol/tobacco/drugs and avoid excessive caffeine. These unhealthy coping methods only worsen your stress.
  11. Eat nutritious food.

King KA, et al. The Journal of Happiness & Well-Being, 2014, 2(2), 132-144

  1. A study of stress, social support, and perceived happiness among college students.

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.