Emotional Wellness

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

Establishing a Healthy Body Image and Relationship with Food in a Digital Era 

| Jennifer Forsberg

In an age where we are constantly connected and get almost all our information through our phone screens, the media we intake can be equally as important as the food we consume. The people and accounts we follow on social media can have a huge impact on our mental health and how we view our bodies. When conditions like orthorexia (an unhealthy obsession with being healthy) emerge, because of our time spent on social media, it is important to closely monitor the information we are absorbing (Amidor, 2018).  

When we are so influenced by what we see on the internet, it only makes sense to want to be influenced positively! Here are some ideas on how to strengthen body images and relationships with food by making some changes to our online actions: 

  1. When it comes to the people and accounts being followed, ask yourself “what kind of message the page is sending?” Is it promoting body positivity at all shapes and sizes or broadcasting one body size as best? Avoid following “thinspo” accounts or any page that gives a narrow scope of health and beauty. We are all meant to be happy at a genetically predisposed weight and we should follow accounts that promote and celebrate that idea. 
  2. Ask yourself what kind of language the accounts you follow and the people around you use when talking about food and fitness. Food should be thought of as fuel and never as a bad thing. It isn’t something that needs to be “worked off” with vigorous exercise. Food and exercise should be used as things that make us feel better! Follow pages that encourage intuitive eating (which includes being mindful and respectful of hunger cues) and eating all foods in moderation. It is also a good idea to think about adding healthy foods to your diet rather than subtracting anything. Totally limiting certain foods has been found to be less healthy (mentally and physically) than enjoying all foods in moderation (Bacon and Aphrmor, 2011). 
  3. Contribute positively on your own pages to add to the healthy conversation surrounding food and body image. When a friend posts a cute picture, leaving a comment that isn’t specifically about their body can help you and others (follow @VictoriaGarrick4)! “Looks like so much fun!” or “I love your outfit!” are some examples.  

Look after your own mental health by filtering what your news feeds are showing you. Strive for positivity surrounding all foods and bodies and add to the change in rhetoric by encouraging your friends and family to do the same! 

 P.S.- Here are some of my favorite body positivity/healthy relationship with food accounts: 

  • @dietitian.rachelgoodman on Instagram
  • @maryscupofteaa on Instagram 
  • @effyourbeautystandards                                                                         
  • @VictoriaGarrick4 on TikTok 

 Resources: 

– Sarah Haskins, Nutrition Wellness Ambassador 

Managing Your Time When Transitioning to College 

| Jennifer Forsberg

When you went off to college for the first time, you probably faced a number of opportunities and responsibilities that you didn’t experience at home: parties, new friends, new relationships, extracurriculars, and of course the workload of classes. As exciting as the change can be, it is not uncommon for students to struggle with time management. Piedmont Technical College published an article in which Psychologist William Knause estimates that 90% of college students procrastinate. Procrastination not only leads to increased stress, but it makes it difficult for you to prioritize and balance your daily life.   

If you often find yourself procrastinating, here are some tips you can implement into your life, helping you to better manage your time. These techniques include following a routine, planning ahead, prioritizing, balancing your commitments, and blocking your classes. If implemented, these tips will not only help you succeed in your classes, but all areas of your life.    

Follow a Routine: In high school, you probably had a clear cut schedule: seven hours of classes, followed by any sports or extracurriculars. In college, you probably only have a few classes a day, and your class schedule probably alternates everyday. Your classes might start late, or you might be finished early in the day. Compared to high school, you have more time for yourself, but it is important that you use this time wisely. Developing a routine early on will help you stay organized and fit everything into your day.   

Plan Ahead: Read every syllabus and keep track of the dates of upcoming exams and projects. If you anticipate a busy week, start accomplishing tasks for that week sooner than later. This will decrease stress and help you focus on the big exams and projects when the time comes. Further, if you pay attention to the dates of upcoming exams, this will allow you to start studying early. According to the American Psychological Association, spreading out studying leads to greater success than cramming studying. I think everyone can agree that going into exams with a feeling of confidence about the material is a lot less stressful than going into exams feeling unprepared.  

Prioritize: Make a list of tasks that you need to accomplish everyday. Rank how important each task is, and start by working on the most important tasks. Even on busy days, having a list of tasks in front of you helps you realize that the workload is doable. An article by Webster University recommends setting priorities for the week and month in addition to the day.  

Learning to manage your time effectively will not only relieve stress, but can help lead you to a successful college career. Implementing these tips won’t happen overnight, but with continuous practice, they can become habits. 

Balancing Your Commitments: Obviously, it is important to get involved in college. There are countless benefits to getting involved, including meeting new people, making connections, and preparing for the professional world. Ohio State has an incredible number of student organizations and clubs to join. There is probably a club for anything you are interested in! However, many students end up spreading themselves too thin, and stress about wanting to build their resumes. This makes it hard to be fully involved in any one commitment. If you pick a few commitments, you have a better chance of obtaining leadership roles within those organizations, which ultimately looks better on a resume.  

Blocking Your Classes: In college, you have a lot more freedom when scheduling classes. Many students are drawn to the idea of having extensive breaks in between their classes. However, this can result in lower productivity; if you take into account the time it takes to walk to and from class, you might not have as much time as you think. If you schedule your classes with the intent of having the most time after your classes, and minimal time in between, you will be able to use the time more effectively. 

Resources:  

 – Sophie Hippenmeyer, Stress Wellness Ambassador 

An Invisible Fight 

| Jennifer Forsberg

Instagram posts. Workouts at RPAC. Mental and physical comparisons. Food restricting. Skipping dinner Friday nights. Worried about others’ opinions.   

Your time at the university is brief, but the experiences and opportunities you encounter academically and socially speeds personal growth. We learn what it means to be vulnerable, which involves drawing back our curtain and revealing the stage labeled mental health.  

Food, in particular, has led many people into dark places, even at Ohio State. Campus has many cafes and cafeterias at almost every corner, and for many, the convenience of having food so close is more advantageous than anything. Nutrition and dieting can boost self-esteem while in college, thanks to the healthier options in university dining and nearby restaurants. In some instances, however, this can be a huge struggle; the constant stress of what to eat, when to eat and how much to eat deeply affects many individuals, so it’s important to remember that our battle with food isn’t just a one-person odyssey.  

This situation is personal to everybody, but the mental tension that lays deeply rooted between food intake and mental health can escalate to a host of detrimental habits. A version of this is calorie restriction on drinking days; a study, recognized by the National Institutes of Health, surveyed 4,271 students at 10 universities and found that “67% [of students] restricted because of weight concerns” (Giles). Restriction might appear as a way to get more drunk or give a skinnier appearance, but this temporary fix can lead to issues later into the drinking night or even down the road with body image. Some students, moreover, take this a step farther and engage in restriction throughout the week; this is a struggle with many causes and effects, but what it comes down to is seeking healing and letting others know your story.  

If you would like to talk to someone about this topic or have questions, there are some resources linked below. This is the age where mental health is finally being explored and discussed, so remember, it’s okay to not be okay.  

Resources: 

 

-Noah Jagielski, Nutrition Wellness Ambassador 

Improving Physical, Emotional and Spiritual Wellness through Yoga

| Jennifer Forsberg

Yoga is an ancient wellness practice rooted in Indian and Egyptian cultures. For thousands of years, the practice has been proven to positively influence individual’s holistic wellbeing. Developing a yoga practice can positively benefit multiple dimensions of wellness.  

Let’s learn about the many benefits of yoga below:  

Physical Wellness:  

The physically well person gets an adequate amount of sleep and a balanced and nutritious diet, engages in exercise for 150 minutes per week, attends regular medical check-ups and practices safe and healthy sexual relations.  

Yoga benefits the physical body through:  

  • Increased flexibility  
  • Increased muscle strength and tone 
  • Improved respiration, energy  and vitality 
  • Maintaining a balanced metabolism  
  • Influences weight reduction  
  • Improves cardio and circulatory health  
  • Improves athletic performance 
  • Increases protection from energy  

Folks interested in yoga for their physical wellness might consider the following yoga styles: Ashtanga, Power Vinyasa, Vinyasa, Slow Flow Vinyasa, Hatha  

Emotional Wellness:  

The emotionally well person can identify, express and manage the entire range of feelings and would consider seeking assistance to address areas of concern.  

Yoga benefits emotional wellness through:  

  • Restoring energy, stimulates blood flow and releases endorphins 
  • Helping relieve depression  
  • Can help relieve anxiety by increasing resilience and stress-coping abilities 
  • Reducing stress and can increase a sense of control 
  • Creating better mind-body awareness 
  • Can enhance the mind-body connection, improving positive body image 
  • Increasing positive outlook on life 
  • Helps manage and decrease feelings of hostility  
  • Can improve social skills  

Folks interested in yoga for their emotional wellness might consider the following yoga styles: Ashtanga, Power Vinyasa, Vinyasa, Slow Flow Vinyasa, Hatha, Restorative, Yin 

Spiritual Wellness:  

The spiritually well person seeks harmony and balance by openly exploring the depth of human purpose, meaning and connection through dialogue and self-reflection.  

Yoga benefits spiritual wellness through:  

  • Increasing consciousness of self
  • Teaching you to be okay with stillness 
  • Increasing connection to the universe and a higher sense of being  
  • Can lead to a broader sense of hope, well-being, love and inspiration within us 
  • Developing a stronger focus on the present  
  • Can increase individual and collective sense of purpose  
  • Improving intuitive wisdom  

Folks interested in yoga for their spiritual wellness might consider the following yoga styles: Hatha, Restorative, Yin, Yoga Nidra, Meditation  

Whether you are initially interested in yoga for the physical, emotional or spiritual benefits, over time it can improve all 3 of these dimensions in wellness in your life. If  you’ve tried yoga and the past and it didn’t seem to work for you, maybe consider a different style of yoga.  

References:  

https://swc.osu.edu/about-us/nine-dimensions-of-wellness/ 

https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/ 

https://www.yogashanti.lu/what-is-yoga/emotional-benefits-of-yoga 

https://holisticmovementcenter.com/the-spiritual-benefits-of-yoga/ 

https://www.replenishliving.com/5-mental-spiritual-benefits-to-practicing-yoga-or-meditation/#:~:text=With%20regular%20practice%20of%20Yoga,that%20is%20deep%20within%20us.&text=The%20practice%20of%20regular%20Yoga,people%20more%20focused%20and%20present. 

-Ivory Levert, Program Manager

Making a Grocery List: How to Shop Quickly on a Budget 

| Jennifer Forsberg

Moving into our own apartments can be daunting because it means we need to cook for ourselves. Living on campus, we are on a meal plan that is pre-budgeted and prepared for us. However, when we move out on our own, we must create our own budget and decide what we are eating.

One thing that helps me with this is writing a grocery list throughout the week when I think of something I need. As students, we have limited time to grocery shop, and it can be a burden during busy weeks. One way to speed up the process is to always have a list. I love to plan my grocery lists based on the meals I will eat in a week. I typically plan to meal prep at least four meals for the week and buy easy items for quick breakfasts and lunches.

There are so many resources online to start planning your grocery lists. My favorite now is the ChooseMyPlate list that can be edited straight from the link found below. MyPlate has a great “grocery game plan” list that maps out items by food group: fruits, vegetables, grains, dairy, protein, and other. This is helpful because it then, also, organizes the list based on item location in the grocery store.

Before I leave for the store, I always reorganize my fridge and pantry section to know what I currently have. The MyPlate list is easy to edit so I can then cross off the items I already have and write in the ones that I may need. I always aim to buy at least two fruits and two vegetables for the week.

A great money-saving hack is to buy frozen or canned fruits and vegetables because they last forever and are very affordable. Buying grains in bulk is an easy way to save money as well. Many grocery stores now have zero-waste bulk sections where you can bring your own jar or fill a reusable bag. This is an easy and affordable way to save money and help the planet. When it comes to shopping for protein, a great tip is to freeze raw meat or tofu if you are not going to consume it in a week.

Making a grocery list can be fun! I love to plan mine out by looking at social media accounts for recipe inspiration. There are great accounts on Instagram geared towards eating on a college budget. If you bullet journal, you can include your list on a beautifully made journal page each week. Just don’t forgot to add in a few treats and pick foods that will make you happy!

Resources:

 

-Hannah Blumenfeld, Nutrition Wellness Ambassador