practices that reduce anxiety

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.

 

How You Can Become More Resilient

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

Many students will experience more stress as the semester comes to an end.

Many will also experience other stressful events such as life tragedies, trauma, difficulties with finances, work, relationships, health, emotions, etc.

Practicing and increasing resilience in yourself can be helpful with these situations.

What is resilience?

Resilience has many definitions, here are some useful ways of thinking about resilience:

  • An ability to recover from or adjust easily to misfortune or change (1)
  • Emotional resilience is one’s ability to adapt to stressful situations (2).

What are some ways to increase resilience?

The key is to adjust.

The American Psychological Association’s report on Resilience (3) offers 10 methods to increase resilience:

Adjust your thinking

1. Practice developing confidence in your ability to solve problems.  It can be helpful to occasionally remind your self about times in the past where things were difficult and you problem solved through it.

2. Keep perspective.  Take a step back and remind yourself of the big picture, and where your current situation fits. Are you blowing things out of proportion? Or are you being realistic?

3. Keep a positive outlook by visualizing what you want instead of worrying about what you don’t want.

4. Look for solutions.  Stressful things will happen but shifting your focus from worrying about the problem to looking for solutions can be powerful. Just the change in thinking can help you feel better; and the solutions are a bonus!

5. Accept that there will often be change. It can be very helpful to accept the things that you cannot change and shift your energy to the things that you can change.

Act differently:

6. Move toward your goals:

  • Make sure that your goals are realistic.
  • Take a small step. Doing things regularly, even something small, that move you towards goals will help you feel better.

7. Take decisive actions towards problems instead of avoiding or procrastinating. This will also help reduce feelings of frustration.

8. Look for opportunities for self-discovery.

  • What lesson can you gain from the loss or setback?
  • The report goes on to say that many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality and heightened appreciation for life.

9. Connect with others:

  • Accept help and support. Counseling at OSU is a great resource.
  • Helping others can also benefit the helper. Some examples include: student organizations, civic groups, non-profit organizations, faith-based organizations, volunteer groups, or other local groups.

10. Connect with yourself:

  • Do activities that you enjoy and find relaxing.
  • Exercise regularly.
  • Get enough sleep.
  • Avoid alcohol, caffeine, drugs.

The report also suggests other ways that might strengthen resilience:

  • Journaling your thoughts and feelings
  • Meditation/Yoga
  • Spiritual and/or religious practices

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. http://www.merriam-webster.com/dictionary/resilience
  2. http://stress.about.com/od/understandingstress/a/resilience.htm
  3. http://www.apa.org/helpcenter/road-resilience.aspx

 

 

Does smoking increase anxiety and depression? If I quit, will I feel better?

By R. Ryan S Patel DO, FAPA, OSU-CCS Psychiatristrainbow cigarette (3)

Most students know about harmful effects of smoking cigarettes including the risk of cancer, stroke, heart disease, breathing problems (1). Students may also know that stopping smoking reduces these health risks (2-3).

Most people may not know that smoking contributes to anxiety and depression and that you can feel good and increase happiness by quitting smoking.

 

This study (4) analyzed mental health inforation across 26 studies and looked at positive and negative changes in mental health before and after quitting smoking cigarettes.

What did the study show?
When compared to smokers, 7 weeks to 9 years after quitting smoking, those who quit smoking reported a DECREASE in:
• Anxiety
• Depression
• Mixed anxiety and depression
• Stress
When compared to smokers, 7 weeks to 9 years after quitting smoking, those who quit smoking reported an INCREASE in:
• Psychological quality of life 0.22 Positive affect significantly 0.40
• This improvement occurred whether or not participants had anxiety or depression before quitting smoking.

But I thought people smoke to be less anxious and depressed?
• When they have not smoked for a while, smokers experience irritability, anxiety, and depression (6, 7)
• These feelings are relieved by smoking (5) thus creating the perception that smoking has psychological benefits, while in fact it is smoking that caused these psychological disturbances in the first place.

How can I quit smoking?

http://swc.osu.edu/alcohol-tobacco-other-drugs/quit-tobacco/

http://tobaccofree.osu.edu/resources/

http://smokefree.gov/
http://www.cancer.org/healthy/stayawayfromtobacco/guidetoquittingsmoking/index
http://www.cancer.org/cancer/cancercauses/tobaccocancer/smokelesstobaccoandhowtoquit/index

You may want to talk to your doctor/prescriber about medications and nicotine replacement as additional options that can help you quit.

Is smoking worth anxiety, depression and feeling bad? Is it zapping your energy level? How good will you feel after you stop smoking for good?

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. US Department of Health and Human Services. The health consequences of smoking: a
report of the Surgeon General. US Department of Health and Human Services, 2004.

2. US Department of Health and Human Services. The health benefits of smoking cessation.
US Department of Health and Human Services, 1990.

3. Pirie K, Peto R, Reeves G, Green J, Beral V. The 21st century hazards of smoking and
benefits of stopping: a prospective study of one million women in the UK. Lancet
2013;381:133-41.

4. Taylor G, et al. Change in mental health after smoking cessation: systematic review and meta-analysis. OPEN ACCESS. BMJ 2014;348:g1151 doi: 10.1136/bmj.g1151 (Published 13 February 2014)
5. Parrott AC. Does cigarette smoking cause stress? Am Psychol 1999;54:817-20.

6. Hughes JR. Effects of abstinence from tobacco: valid symptoms and time course. Nicotine
Tob Res 2007;9:315-27.

7. Guthrie SK, Ni L, Zubieta JK, Teter CJ, Domino EF. Changes in craving for a cigarette
and arterial nicotine plasma concentrations in abstinent smokers. Prog
NeuroPsychopharmacol Biol Psychiatry 2004;28:617-23.