Author: Jennifer Forsberg

Learning How to Effectively Say No to Opportunities

| Jennifer Forsberg

Reminder: No is a complete sentence. 

Although practicing and learning how to say no is relevant and necessary in all aspects of our lives, this example will focus primarily on professional and academic settings.  

Let’s say one day you are at work, and you receive an email from your supervisor with an optional request that exceeds what you are able or willing to contribute at the time. For example, the request could be something like serving on an additional committee, picking up an extra shift, or attending an optional event or training. Maybe a classmate wants you to take on some additional components of a group project beyond what you had initially agreed upon.  

First evaluate the request. Are you interested in exploring the possibility of supporting or engaging in the opportunity in a smaller, or different, capacity? If you are, you can suggest this and work on a compromise. However, if you cannot – or are not interested – in being involved, that is completely valid. 

Once you have determined that you cannot take on the additional opportunity, it is important to effectively communicate this. Just like with boundary-setting, it can be helpful to practice saying no! 

If it feels comfortable for you, you can begin your response by acknowledging the positive aspects of the request. For example, “This sounds like a great opportunity!” or “Thank you for thinking of me!” 

Next, provide a brief – yet direct – explanation for turning down the request. Here’s a possible example (keeping in mind that this may look different depending on your own personal preference, communication style, and reason for saying no): “Unfortunately, I am currently at capacity with my workload, and I am unable to take on any additional projects at this time.” If you are interested in providing support in another capacity or smaller role, you can always offer that as well. Additionally, if you know of someone else who may be interested in the opportunity, you could refer or recommend them.  

Altogether, saying no can look something like this: “Thank you for thinking of me! This sounds like a great opportunity. Unfortunately, I am currently at capacity with my workload, and I am unable to take on any additional projects at this time.” 

If saying no and setting boundaries is new to you, you can always practice and start out small! Check out these articles for more tips and strategies: 

 

-Lucy Hennon, Graduate Student Assistant  

Environmental Wellness: 5 Types of Study Spots to Explore on Campus

| Jennifer Forsberg

As a graduate or professional student, you may not need to be on campus every day of the week, so finding a study spot to maximize your time is crucial.  

Do you find that there are certain environments that fit best with your working, learning, or studying styles? Check out these locations on campus to find a space that will be best suited to your personal study habits:

University Libraries

The Columbus campus is home to ten university library locations. Visit https://library.osu.edu/locations for locations, hours, and more detailed information about the unique resources at each library. 

Spotlight: Thompson Library 

Thompson Library is the largest library on the Columbus campus. In addition to 11 floors of books and study spaces like the Grand Reading Room, Thompson Library offers group study rooms, computers, printing and copying services, the OCIO Buckeye Bar, and Berry Café! There is also a wellness room, lactation room, three gender inclusive restrooms, and lockers available for use in Thompson Library. 

Spotlight: 18th Avenue Library

 One unique feature of 18th Avenue Library is its flexible and accommodating hours which allow you to study around your schedule at your convenience. The 18th Avenue Library is open 24 hours a day during the week and closes at midnight on Saturdays and Sundays. Other features of the 18th Avenue Library include the Research Commons, Terra Byte Café, wellness room, computers, printing and copying services, group study rooms, and a designated quiet space on the 4th floor. 

Ohio Union

The Ohio Union is another great study spot on campus. The Union offers a variety of spaces and resources including fireplace lounges, three floors, and a basement all with seating available. There are also multiple dining options to meet your needs. You can find the Union Market, Sloopy’s Diner, Espress-OH Café, and Woody’s Tavern all located in the Ohio Union. 

Check out the Ohio Union building map to view all the available rooms and spaces.

Outdoor Spaces

When the weather is nice and you want to study outside, there are a variety of scenic spots to explore. 

Spotlight: The Oval and South Oval 

You can always find a spot on the Oval or the South Oval to sit and study or simply enjoy the atmosphere. 

 

 

 

Spotlight: Mirror Lake 

Enjoy the view of Mirror Lake while you study by finding a spot on a bench or some greenspace nearby. In the Winter, be sure to check out Light Up the Lake! 

Spotlight: Browning Amphitheater 

The Browning Amphitheater is a performance space that features rows of seats where you can sit and read, study, or work. The area surrounding Browning Amphitheater also offers great views to take in as you work. 

 

 

Spotlight: Numbers Garden (aka The Garden of Constants) 

The Numbers Garden is located on the Dreese Laboratories lawn with plenty of options for seating nearby. Grab a spot on the concrete ledges lining the lawn, surrounding benches, or nearby tables outside of Oxley’s Café. 

 

 

Academic Buildings

Many of the academic buildings on campus have spaces such as lounges, lobbies, or rooms available for reservation where you can study. The Office of Distance Education and eLearning has compiled a list of Informal Study Spaces in several buildings across campus. Visit the Informal Study Spaces webpage for photos and descriptions of what each space has to offer.

Dining Locations

If you are looking for a more casual or social environment, there are a variety of dining halls, cafés, and marketplaces on campus where you can grab a snack, meal, coffee, or tea and spend some time working between commitments. Dining Services has 30 locations across campus that offer dining options ranging from fast casual and grab-and-go style to table service and all-you-care-to-eat. 

-Lucy Hennon, Graduate Student Assistant 

Disordered Eating, Perfectionism, and the Graduate Student 

| Jennifer Forsberg

4 Strategies for Addressing Disordered Eating in Grad School 

One of the known factors that may cause the emergence or exacerbation of eating disorders is stress. Stress is also a part of life that many graduate students share. It is not, then, completely unsurprising that there is a link between higher eating disorder occurrence/severity and graduate education. A study published in the Journal of American College Health found that, out of the 305 graduate students surveyed, 82% had some level of body image dissatisfaction (with 36% reporting moderate to severe dissatisfaction) and 45% exhibited moderate to severe food avoidance or dietary rules in their everyday eating patterns (Parker, Lyon, & Bonner, 2010).  

Graduate students are at high risk for experiencing overwhelming stress, perfectionism, and anxiety. All three of these have been shown to increase the risk for disordered eating. For some, disordered eating behaviors become a way to feel a false sense of “control” when life becomes overwhelming. For others, the perfectionist attitude that allows them to succeed in school spills into a desire to lose weight to conform to the “perfect” body ideal.  

Here are some important reminders for any graduate student who may be experiencing body dissatisfaction or disordered eating behaviors: 

  1. You can desire success without desiring perfection. In fact, perfection will always be out of reach. You do not need to be “perfect” or “exceptional” to have the success that you’re pursuing.  
  2. Your desire to change your body may be driven by a need to feel “in control” or fulfill a need to be “perfect.” Unpacking these feelings through counseling, coaching or treatment can help enormously with recovery. 
  3. You can pursue recovery and treatment while still in graduate school. A professional will be able to help you determine what intensity of treatment you need, but for some, treatment may be possible without taking time off school. In other words—do not put off treatment or recovery just because you can’t afford to take time off. Talk to a treatment provider about your needs and concerns before making any major decisions. 
  4. You have a right to privacy around your health, but supervisors or mentors in your academic life may be able to provide support if you feel comfortable communicating with them. Faculty and staff are here to support you in your academic journey, that includes your health and well-being. Opening up to a trusted mentor could provide the additional support and connection to resources you need to work towards recovery.   

Most importantly, treatment and recovery are possible and deserved. Take a few moments to reach out to a medical professional if you feel that your relationship with food and/or your body has gotten out of control.  

Additionally there are many free and low cost Body Image and Disordered Eating resources at Ohio State including: Nutrition Coaching, Counseling and Consultation Services, and the Eating Concerns Consultation Team. 

-Graduate and Professional Student, Student Wellness Center

The Sleep Cycle of a College Student 

| Jennifer Forsberg

(7am) you barely roll out of bed for your 8am class, (10am) go to other classes, (1pm) go to work, (5pm) go to a club meeting, (7pm) dinner with friends, (9pm) start to study for the test you have tomorrow, and (1am) you go to sleep.  

Does this sound familiar? If it does, you are not getting enough sleep at night. Don’t worry, you are not alone! On average, college students get a whopping six hours of sleep a night according to a study by the University of Georgia. Lack of sleep can take a toll on your mental health, cause a reduction of cognitive performance and affect your memory capacity! Here are five quick tips to getting a better night’s sleep in college.  

Tip 1: Prioritize Sleep     

Think of sleep as a tool. It’s a tool to help you get better grades, better your mental health, and better your alertness. It’s also good to note that nothing can replace the benefits of a good night’s sleep. So, trying to fill yourself up with espresso shots or energy drinks won’t give you the same feeling as catching some ZZZs.  

Tip 2: Avoid Late Day Naps 

Naps during the day can hinder your sleep at night. Dr. Sara Nowakowski, a sleep expert, suggests if you’re feeling especially tired, take a nap—but try to follow these guidelines. If you are feeling tired, try to remain awake and active for at least three hours after your new wake-up time before taking a nap. Also, try not to nap less than six hours before your bedtime. And if you need a nap, try to keep it under 30 minutes. This is just enough time to recharge!  

Tip 3: Take Advantage of the Exercise 

Research continuously shows that exercise results in a better night’s sleep. Exercise is a natural way to help boost your rest because it makes it easier to fall asleep at night. You don’t want to exercise too close to your bedtime as you’ll have an extra jolt of energy. So, aim for placing your exercise routine in the morning! There are some great recreational facilities located around campus and you can find more information about locations and operating hours at https://recsports.osu.edu/.  

Tip 4: Get on the Same Sleep Schedule Every Night 

Your body is really good at learning schedules! It learns when to be tired and when to wake up based on the habits you form. So, if you’re changing your schedule up every night, it can be pretty confusing to your body’s natural rhythm. Don’t be too ambitious. If you can’t wake up at 6am, you don’t have to! Do what feels right for your body. Set yourself a wake-up time and bedtime that is challenging, but be realistic. 

Tip 5: Unplug Before Beds 

Your body needs wind-down time! Especially from blue lights like those from your phone screen. As relaxing as it can be to scroll through TikTok right before bed (I know we all do it), it’s not helping your body get into “sleep mode.” Do something that relaxes you that doesn’t involve electronics. This can include reading a book, listening to soothing music, or drawing and coloring. It’s all about doing what’s right for you. If you’re looking for some relaxation tips you can also check out the OSU Wellness App!  

Resources:  

 -Taylor Sienerth, Stress Wellness Ambassador  

Recovery and Support: Eating Disorders and Substance Use Disorder 

| Jennifer Forsberg

According to the National Center on Addiction and Substance Abuse, nearly 50% of those struggling with eating disorders also struggle with substance abuse (5 times higher than the general population) and approximately 30-35% of those with substance misuse disorders also suffer from eating disorders (11 times higher than the general population). 

While the two diseases may seem entirely unrelated, both conditions are, at their core, coping mechanisms to escape pain, anxiety, or sadness. Both disorders provide temporary “escapes” from whatever may be plaguing the sufferer, but these behaviors ultimately become all-consuming, and compulsive. 

Similarly, eating disorders and substance misuse disorders share many of the same risk factors: brain chemistry, family history, low self-esteem, depression, anxiety, and social factors (National Eating Disorder Association).  

There are notable differences between eating disorders and substance misuse disorders, including the traditional treatment plans of both. For substance misuse disorders, abstinence from substances is considered the most effective plan of treatment. This is considered a “power over” approach to recovery. Additionally, many substance misuse recovery communities instruct the individual to claim the disease as an identity.  

On the other hand, eating disorder recovery focuses on moderating overcontrol and normalizing eating patterns (one cannot be “abstinent” from eating,) which is called a “power with” approach to recovery. Moreover, treatment almost always focuses on shifting the patient’s identity away from the disease.  

Furthermore, substance misuse disorders are characterized as chronic, non-curable medical illnesses, while eating disorders are conceptualized as curable psychiatric illnesses. 

Recovery from both eating disorders and substance misuse is possible, although patients who struggle with both may want to consider comprehensive, parallel treatment that recognizes the link between the two conditions and treats both together. Studies have shown better long-term recovery outcomes for patients who struggle with both ED and SUD when the two are treated together.  

However, these kinds of integrated treatment programs are rare (only 16% of the 351 publicly funded treatment programs for drug abuse also offer eating disorder treatment), and this disparity often leaves patients to seek treatment for the two conditions separately. Medical and psychiatric professionals are urging treatment centers to offer more comprehensive treatment options for the many people suffering from this comorbidity.  

For Ohio State students, there are many free and low cost Disordered Eating and Substance Misuse support resources at Ohio State including: Nutrition Coaching, Counseling and Consultation Services, and the Eating Concerns Consultation Team as well as the Collegiate Recovery Community and the Wexner Medical Center Drug and Alcohol Addiction Treatment Services. 

 -Graduate and Professional Student, Student Wellness Center

If Loving Your Body Feels Too Unattainable, You’re Not Alone  

| Jennifer Forsberg

When Body Neutrality May Make More Sense than Body Positivity 

In her TedTalk titled, “Our Bodies are Not an Image,” Mary Jelkovsky makes the following powerful statement: “Our bodies are not an image. They’re an experience.” The phrase “body image” is frequently used to describe how one feels about and perceives their body; however, even this phrase falls victim to perhaps one of the biggest barriers to body acceptance: the idea that our bodies are an image, a visual, an aesthetic. 

We’ve been made to think that our bodies should look a certain way, weight a certain amount, and be shaped just right, but in doing so we lose sight of the true purpose of our bodies: to move us through life and allow us to experience joy, excitement, love, and hope.  

Our bodies are not an image. They are not visual or an aesthetic. They are functional. 

Body positivity has taken social media by storm over the past few years, with influencers, activists and even brands pushing the message that you should love your body. For some, this message is empowering, uplifting, and inspiring. For others, it feels too out of reach. To go from self-hate to self-love is no easy or quick journey, and many people feel that they fall somewhere in the middle.  

 If this sounds familiar, let me introduce you to the idea of body neutrality. It’s a philosophy that emphasizes that it is absolutely okay to simply accept your body, without feeling that it is beautiful or feeling love and positivity towards it. As the name suggests, body neutrality is simply feeling neutral towards your body. You don’t hate your body, but you’re also not in love with it the way body positive influencers seem to be. You might see your body similarly to Mary Jelkovsky, in that you focus on what your body does for you over what it looks like.  

Body neutrality, importantly, leaves space for individuals who may find it especially difficult to fully love their bodies: for instance, transgender individuals may struggle with “loving” a body that doesn’t match their gender expression. Individuals who struggle with body dysmorphia may struggle because their perception of what their body looks like is frequently changing. There is room for everyone in body neutrality since it is far more accessible. 

Some examples of what body neutrality in everyday life looks like include: 

  • Exercising as a form of joyful movement (because it makes you feel good), instead of exercising as a form of punishment 
  • Eating intuitively because your body needs to be nourished in order to function in the way you want it to be 
  • Choosing to wear clothes that you are comfortable in; you may not feel “confident,” but you feel comfortable 
  • Practicing mindfulness and listening to your body when it tells you it needs sleep, rest, movement, or nourishment 

 All in all, body neutrality is a form of body acceptance that recognizes how body positivity and self-love may be unrealistic goals for some. Body neutrality may be an ending point, or just a stop along the way of your body acceptance journey. The point is that it’s YOUR journey, and body acceptance is not one-size-fits-all. 

-Graduate and Professional Student, Student Wellness Center

Hitting a Wall – 7 Types of Rest to Combat Burnout 

| Jennifer Forsberg

Do you ever feel exhausted the moment you wake up, even after sleeping for 7-9 hours? Unfortunately, just getting the right amount of sleep is oftentimes not enough to recover mentally from your days. Our minds and bodies need rest in multiple areas to help combat fatigue, exhaustion, and daily stress.  

Dr. Saundra Dalton-Smith, internal medicine physician, researcher, and author of Sacred Rest, has identified seven different types of rest necessary to refresh both our mind and body. Intentionality and balance within your self-care routine as it relates to the seven types of rest is essential to overcome burnout. 

Continue reading for tips on how to refresh each area and maximize rest. 

  1. Physical Rest – Can be split into two different categories, passive and active. Passive physical rest includes sleeping or napping while active physical rest is completing restorative activities such as yoga, stretching, acupuncture, massage, and breathing exercises. To optimize physical rest, a combination of both active and passive is necessary. 
  2. Mental Rest – For those who are constantly “on,” mental rest is critically important to avoid burnout. Throughout the workday schedule short 5-10 minute breaks to mentally give yourself a refresh before tackling the next to do. For those who have difficulty turning off your working brain after clocking out, keep a notepad close to write down thoughts or items that you are anxious about to give your brain a rest while not forgetting an important to do. This can also be helpful on a nightstand when trying to fall asleep. 
  3. Sensory Rest – Sensory overload can be extremely taxing on our physical and mental health. Triggers from laptops, screens, bright lights, and background noise can all make our senses feel overwhelmed. If you often find yourself on sensory overload, throughout the day make simple changes like closing your eyes for a minute before moving onto the next task, schedule in screen free time at the end of the day, take tech free walks or turn off the radio when driving.  
  4. Creative Rest – Nowadays, it can often feel like the minute we put out one fire another has already started. Creative problem solving is taxing and drains our creative bucket. To reignite creativity and inspiration take time to appreciate your surroundings by listening to the trees in the back yard, enjoy the arts, or turn your workspace into a place of art by adding images of favorite places to travel, beautiful photography or art pieces. This will help to reawaken the awe and wonder inside of you.  
  5. Emotional rest – Those who identify as “people pleasers” can have an especially difficult time getting rest in this area. We all need to find the time and space to express feelings, reflect and think about your authentic self, and answer the question, “how are you feeling?” in an honest way. Let’s normalize not just defaulting to saying, “I’m fine” when you are not.  
  6. Social Rest – Emotional and Social Rest go hand in hand. If you are struggling in this area, take time to inventory your relationships and differentiate between those that revive you and those that drain you. To really nurture your social rest, focus on those relationships that provide positivity and support in your life while creating separation from those that are mentally draining. 
  7. Spiritual Rest – In times that we are feeling overwhelmed, connecting beyond the physical and mental can provide us with clarity. Take time to identify your self-worth, define your values, find a sense of belonging and reflect on your identity outside of your career. Nurturing your spiritual rest can include engaging with something greater than yourself like meditation, community involvement, gardening, or religion. 

Evaluate your areas of need, where there is room to schedule rest focused self-care in your weekly calendar and create a plan to focus on rest as we enter into the final month of the academic year.  

To learn more about your personal strengths, identity, and how to optimize your self-care to maximize rest, schedule a Wellness Coaching appointment with the Student Wellness Center. Peer coaches are here to support you in living your best life.  

-Wellness Coaching, Student Wellness Center

Safe and Social 

| Jennifer Forsberg

Feeling isolated during the pandemic is completely normal, but just because we must stay six feet apart doesn’t mean we can’t still connect with our friends in person. There are many ways to hang out with friends while still being safe and mindful of others. Here are some ideas to help you get started!  

First up are picnics. It’s incredibly easy to grab a towel or blanket and find a nice place to sit outside with some friends. The Oval is a great place to go, along with any of the green spaces throughout campus. If you want to do a unique activity while enjoying the outdoors, try writing letters to senior citizens! You may have seen these posts on Instagram, but with the pandemic causing people to isolate, many assisted living communities are looking for pen pals for their residents. See the resources section below for more information!  

Next up, you can bike or ride scooters around campus. Ohio State’s campus is huge and, especially if you’re new to Columbus, it can be helpful to learn more about where everything is located. Stop by Raising Canes on High Street and grab a rentable scooter or bike to begin your day. There are plenty of trails you can use as well if you want to ride by the river or visit some nice parks located nearby.  

If you have a car, then going to drive-in movies are a great option. Located about 25 minutes from campus, the South Drive-In movie theatre is a great place to go if you want to get away with some friends for a few hours. Some artists are even doing drive-in concerts, so be sure to check if any of your favorite artists are hosting one nearby.  

If you think cars are overrated, try a kayak instead. Not only is this a safe social activity because you can physically distance from other kayakers, but this can also be a relaxing activity to get you outside for a few hours while the weather is good. Pick a short course for a two- or three-hour long ride or a long course that could keep you out all day.   

If you’re feeling creative and not afraid to show off your work, then sidewalk chalk drawing may be for you. Grab a friend and create a masterpiece of art or write positive messages around campus to help lift other people’s spirits.  

Last but not least, you can start hammocking. Hammocks are also a great way to meet with people. A Wise Owl hammock costs around $30 for a single and is incredibly durable. With plenty of areas to hammock on campus, including the Oval or by Mirror Lake, you can relax with friends and do homework or just play some music and hang out.  

Even with social distancing, there are still many things you can do if you get creative.  

These are just a few easy ways to get out and meet with people while still being safe! 

 Resources: 

-Ava Dong, Stress Wellness Ambassador 

Investment Mania  

| Jennifer Forsberg

Whether it is social distanced boredom leading people to chase thrills or the next tulip mania, investing is having a pop culture moment. The advent of Robinhood, a free trading platform, has introduced the gamification of stock trading into our national consciousness. This has never been evident than this winter’s Gamestop phenomenon that left some investors retire early and others losing thousands, if not millions, of dollars. This event has left many people with the mistaken impression that investing has to be complicated and time consuming.  Luckily with modern technology, investing has never been easier.  

  • Clearly define your goals.  What and when are you saving for?  Most American investors are saving with retirement as their goal.  If that’s the case for you be sure to understand the benefits of tax advantaged retirement accounts like 401ks and IRAs.  If you plan to invest outside of these accounts, familiarize yourself with how gains are taxed. 
  • Start as early as possible.  The best tool available to young investors is compound interest – that is investment gains from one period earning interest on themselves in subsequent years.  If you started to save $100 a month at age 25 it would be worth around $230,000 at retirement.  If you waited until 35, despite investing just $12,000 less, your investment would only be worth $95,000.  
  • Understand the financial products that make investing simple.  You don’t have to go out and choose individual stocks to purchase.  Products like mutual funds and index funds allow you to pool money with thousands of other investors to purchase hundreds or thousands of different stocks or bonds to take advantage of the market as a whole and avoid losing money on any single stock.  Though the market has historically gone up over time, it does sometimes lose value in dramatic fashion.   
  • If this all seems a bit overwhelming a very simple option is a target date fund.  These are funds of many other funds tied to a specific date, usually when you’d like to retire, that automatically adjust as your goal date approaches.  

-Graduate and Professional Student, Scarlet and Gray Financial

You Snooze, You Win 

| Jennifer Forsberg

In the busy, fast-paced life college students find themselves living, establishing a healthy sleep routine can be tough. With the stresses of school, relationships, work, and more it can be hard to relax and some might have difficulty falling asleep.  

 We know sleep is important. Just Google “benefits of sleep” and you will find a long list of benefits which, to o name a few, sleep keeps our energy levels up, reduces stress, make us more productive, reduces the risk of depression, improves cognitive functioning, and more. Since many college students struggle to fall asleep and/or stay asleep, let’s look at some ways to get a better night of sleep.  

  • Don’t work in the bedroom. Try not to do any kind of work during the day in your bed. The more time you spend in your bed awake, the harder it is for your mind to get into sleep mode at night.  
  • Caffeine. Cut out caffeine the 4-6 hours before heading to bed.   
  • Limit screen time. Put away the screens leading up to bedtime. Screens emit blue light which can disrupt your body’s natural sleep-wake cycle. You can also buy blue light blocking glasses or download apps that block blue light emitted from your phone.  
  • Try a supplement. Consider using products or supplements like valerian root, sleepy time teas, magnesium, or lavender. All of these have been well-researched and shown to improve sleep quality.   
  • Optimize your bedroom environment. As much as possible, try to eliminate noise and light in the bedroom.  
  • Unwind in the evening. This can help to alleviate stress. Yoga, reading, taking a hot shower, deep breathing, or listening to music are all great options.  
  • Establish a sleep routine. This will train your mind to know when you are ready to sleep. You can include some of the previous tips in your routine! 

I hope these tips can help you relax before bed and have an amazing night of sleep!

A picture of the valerian flower. The root of this flower has been used since ancient times to promote sleep and tranquility.   

 

-Ben Miller, Nutrition Education, Medical Dietetics Intern