Mental Health

Breaking out of a “slump”: 10 small actions you can take to help you get through a tough day 

| Jennifer Forsberg

Whether you call it a “slump” or “funk”, we all experience off days sometimes when we’re feeling down, find it hard to focus, or need some extra support. Remember that it’s okay to feel this way and try not to be too hard on yourself.  

There are a variety of small actions you can take to help you get through a slump while still caring for yourself. However, if you need to take the whole day to rest, doing nothing is also okay. You know yourself and what you need best.  

Sometimes getting started is the hardest part, and it can be challenging to find the motivation to do something. If a task feels too hard, take things one step at a time, or move towards the action until you have the energy to complete it. This can even be as simple as moving to the room you need to be in, even if you can’t bring yourself to start the task yet.  

Check out these small steps to help you get through the day: 

Practice grace, compassion, and gratitude for yourself 

While it’s easier said than done, try not to criticize or be hard on yourself. Gently remind yourself of what you are grateful for, what you are proud of, and what you are looking forward to. Remind yourself that everyone has good days and bad days, and that’s okay. 

Take a shower or bath 

Try to imagine yourself washing away all the stress you’ve been experiencing. 

Drink water 

Make sure you continue to hydrate throughout the day and don’t forget to drink water. Keep a reusable bottle or glass with you. If you find it helpful, you can always set a reminder on your phone for actions like eating, drinking water, and taking medication(s). 

Eat a meal 

Either prepare something for yourself or order food. It doesn’t have to be a complicated dish, but try to eat a full meal. Some examples of quick meals you can prepare that don’t involve much effort include pasta, rice and beans, peanut butter sandwiches, and frozen meals.  

Engage in a grounding or mindfulness activity to bring yourself back into the present moment 

There are lots of different grounding and mindfulness activities you can do. For example… 

  • Wash your hands and focus solely on the task. Feel the warm water and soap on your hands. Count to twenty if it helps you focus. 
  • Use the 5-4-3-2-1 exercise. 
  • Hold something hot or cold in your hands. Focus on the temperature and sensation on your skin. 
  • Go for a walk if you are able to. Pay attention to your surroundings and notice everything around you, including how your body feels. 
  • Describe your surroundings. You can write down your descriptions or just list them in your head. 
  • Listen to music and really focus on the lyrics, beat, or melody. 
  • Close your eyes and envision your favorite place or favorite person. Picture them in your mind. Try to make the image as detailed as possible. For example, if your favorite place is the beach, imagine how the sand feels between your toes, how the ocean sounds as it washes ashore, and how it smells. Try to remember the feeling of the sun on your skin. Envision all the colors, sights, sounds, and sensations. 
  • Get in touch with your body in the present moment. How does it feel to sit in your chair? How do your clothes feel on your skin? How do your feet feel planted on the floor? 
  • Take several long, deep breaths. Breathe in through your nose and out through your mouth. 

Do a “brain dump” 

Write down everything that is on your mind. This can be a list of tasks you need to do, things you are worried about, and anything else that crosses your mind. If you have a thought, write it down. Getting these thoughts out and down on paper can help you process them. If you end up creating a to-do list, try not to put pressure on yourself to get the items done. Just focus on getting them down on paper. 

Spend time with a loved one 

If you can’t be with them physically, call them and talk with them. Reach out to your support system. 

Move your body in a way that feels good for you 

Some examples of movement include yoga, stretching, dancing, walking, running, hiking, swimming, lifting weights, and more. Pick something that feels best for you and focus on how it makes you feel rather than forcing yourself to exercise out of obligation.  

Spend time outside in nature 

In addition to the many benefits of being in the natural sunlight including boosting your mood and improving your sleep, being outdoors can help you to feel more connected to nature and the world around you. If you can’t make it outside, open your curtains or blinds to let the natural light in.  

Laugh 

Have you ever heard the phrase, “laughter is the best medicine?” Laughter can improve your mood, relieve stress, and help your entire body feel more relaxed. The next time you’re feeling out of it, try putting on your favorite comedy or text that one friend who you know can always make you laugh. 

If you find yourself consistently feeling down or depressed, support and resources are available. You do not have to navigate a difficult time alone. Counseling and Consultation Service (CCS) offers free individual and group therapy for all Ohio State students, as well as workshops and referrals to community providers. The Student Wellness Center also offers free individual and group wellness coaching. If you are not sure what resource will be the best fit, check out this list of mental health support resources. No concern is ever too small.  

References 

-Lucy Hennon, Graduate Student Assistant 

Basic Needs Insecurity

| Jennifer Forsberg

Get the facts on basic needs insecurity: Answering 3 key questions about basic needs insecurity on college campuses (content warning) 

What is basic needs insecurity? 

Basic needs refer to the everyday things that people need to survive and lead healthy, fulfilled lives. These necessities include nutritious food, safe and secure shelter, water, and personal care items. Other examples of basic needs can include access to technology, transportation, healthcare, childcare, and more. 

Barriers to accessing basic needs security are rooted in oppression and discrimination, not individual behaviors or factors. As a result, underserved and under-resourced communities are more likely to experience basic needs insecurity. 

Why is it important to talk about basic needs insecurity on college campuses? 

Meeting basic needs is foundational for health and wellbeing. For example, if a student hasn’t eaten, doesn’t know where their next meal will come from, or doesn’t have a safe place to return home to, it can understandably be extremely hard to focus on coursework, extracurriculars, and other college experiences.  

Students should be able to thrive and focus on their education, wellness, and personal development while in school. Unfortunately, research demonstrates that many students struggle with basic needs insecurity on a regular basis. 

Many students experiencing general basic needs insecurity struggle with food insecurity, housing insecurity, and even homelessness, all while trying to juggle classes, jobs, and other responsibilities. 

During the COVID-19 pandemic in 2020, 58% of students reported experiencing basic needs insecurity. 14% of students reported experiencing homelessness. 

Most students experiencing basic needs insecurity are employed, typically in low-wage positions. Students experiencing basic needs insecurity also tend to work more hours per week. 

Students of color, students with children, LGBTQ+ students, and first-generation students all experience disproportionate rates of basic needs insecurity.  

What is the impact of experiencing basic needs insecurity? 

Students experiencing basic needs insecurity are more likely to struggle with academic performance. They are also more likely to experience negative mental and physical health outcomes. Specifically, students experiencing basic needs insecurity may experience higher levels of depression, stress, and anxiety. Overall, there are a variety of implications for students’ health and wellbeing. 

To summarize… 
  • Basic needs insecurity is widespread on college campuses 
  • Basic needs insecurity disproportionately affects students from under-resourced communities 
  • Basic needs insecurity has a major impact on student health and wellbeing 

If you or someone you know is experiencing food and/or basic need insecurity, Buckeye Food Alliance (BFA), the on-campus food pantry, is available to all students. BFA does not require proof of need and does not collect any financial information. Students only need a valid BuckID to access the pantry. BFA is located in Lincoln Tower, Suite 150. BFA is currently offering online ordering and can be reached at 614-688-2508. The Student Advocacy Center also offers financial assistance, including the Student Emergency Fund. 

References: 

-Lucy Hennon, Graduate Student Assistant 

What is Spiritual Well-being?

| Michaela Martin

The word “spiritual” refers to that core dimension of you – your innermost self – that provides you with a profound sense of who you are, where you came from, where you’re going and how you might reach your goal. You may not think much about spiritual well-being and what role it plays in your life, but its significance is stronger than you may believe.  

Spiritual wellness may mean different things to different people. For some, spirituality may be synonymous with traditional religion, while for others it relates primarily to the quality of personal relationships or love for nature. A foundation for spiritual wellness may be the sense that life is meaningful, and you have found your place in it. The search for meaning and purpose in human existence leads one to strive for a state of harmony with themselves and with others while working to balance inner needs with the rest of the world. 

To discover what spirituality means for you and how it can play an important role in your life, consider the questions below. Your answers may provide clues to enhance your own spiritual wellness.  

  • What gives your life meaning and purpose?
  • What gives you hope?
  • How do you get through tough times? Where have you found comfort?
  • What are your 3 most memorable experiences?
  • If you belong to a religious community, how are you connected to this group?
  • If you have survived losses in your life, how have you done so?
  • Describe a time or instance when you felt comfortable and that all was right with the world.
  • Describe a time when your life was filled with a sense of meaning or when you experienced a sense of awe.

Looking for support in your spiritual wellness? The Student Wellness Centers, free, peer to peer Wellness Coaching service can help. You can meet with a coach to reflect on the questions above and set goals to enhance your spiritual wellness. Additionally, there are many student organizations focused on spiritual wellness. You can search and find these on the Student Activities website.  

National Coming Out Day & LGBTQ History Month Resources

| Michaela Martin

Celebrate National Coming Out Day on Monday, October 11th and LGBTQ History Month with Student Life! It is completely your decision when to come out, whether to come out, and who to come out to. Everyone’s experience is unique, and the Student Wellness Center is here to support you no matter what. Check out the following events and resources for National Coming Out Day and LGBTQ History Month: 

 

Events 

 

Resources 

 

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

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   

The COVID-19 Chef  

| Jennifer Forsberg

With months of quarantine and most things still online nowadays, you may have found yourself having some extra time on your hands that you’re not sure what to do with. If you haven’t already picked up a hobby during the pandemic, a great one to consider is cooking!

The pandemic has changed the lives and daily routines for many, but it could be for the best in some ways. If you used to be so busy that you found yourself grabbing takeout most nights, now may be the time to start trying to cook from home. If you are already pushing this idea away out of fear that you would be a horrible cook, this doesn’t have to be true!

In the times we live in today, with so many apps at the touch of our fingertips, there are many resources out there with step-by-step instructions on how to cook certain recipes. To name a few, Healthy Recipes, AllRecipes, SideChef and Kitchen Stories are great tools to help you in becoming a COVID-19 chef!

Aside from just being a hobby, cooking has also been shown to save money and boost mental health. Here is a list of some of the benefits:

  • Causes Feelings of Accomplishment– when you cook you are setting an achievable goal for yourself
  • Allows You to Exercise Your Creativity- cooking gives you the opportunity to experiment in the kitchen
  • Can Help to Improve Your Relationship with Food– teaching yourself how to cook can improve your confidence
  • Can Help You Be More Aware of the Nutritional Value of Foods– recipes often come with nutritional facts
  • Allows You to Practice Mindfulness- it can help you reconnect and focus on the physical world

Cooking can seem intimidating at first, but you can just start out trying one recipe a week and adding on more as you go. With the holidays coming around, you can even start practicing a recipe to bring to an upcoming family event. Hopefully you found this helpful and as the chef from the movie, Ratatouille, once said “anyone can cook.”

Resources:

 – Sierra Schwierking, Nutrition Wellness Ambassador

You Deserve to Be Here

| Jennifer Forsberg

The struggles of Imposter Syndrome.  

Roughly 10% of people in the world go on to pursue a graduate-level degree. Out of all of the people in the world, you are one of 10% of people to commit to continuing your education. This alone is something to celebrate, a reason to be proud of yourself. So why is it that we discredit ourselves for these achievements by questioning our right to be in these spaces? Imposter syndrome can be defined as “persistent doubt concerning one’s abilities or accomplishments accompanied by the fear of being exposed as a fraud despite evidence of one’s ongoing success” (Merriam-Webster, 2021). This response is far too common among graduate and professional students. Maybe your path has shifted, and you’re continuing your education with a different focus and concentration than you had as an undergraduate student. Or perhaps you feel a disconnect tuning into Zoom calls during a pandemic, creating more space between you and your program. Or maybe you simply struggle with elements of self-doubt in a variety of situations, and graduate and professional studies are no different. Whatever the reason, your struggle with imposter syndrome is valid and reasonable, and you are certainly not alone. 

Regarding this past year, in particular, the standard run-ins with imposter syndrome may have been heightened. Because of increased isolation due to the COVID-19 pandemic, the ability to establish community and relationships with peers, educators, and various faculty members has been all the more difficult. This lack of community enables and creates a greater space for you to lose yourself in intrusive thoughts and harmful narratives around self-doubt. In reality, many graduate and professional students feel the same. Without the foundation to connect with others to express similar worries and concerns, imposter syndrome can be elevated and even more isolating. 

So how do you combat this? It may be more complex than ridding yourself of intrusive, imposter syndrome thoughts completely, but here are a few ways you can challenge these narratives: 

  • Remember to separate facts from feelings. The truth is, you were admitted to your program because the university sees great potential in you and your work, specifically in your field of choice. Although you may feel as though you don’t belong, the truth is, you are right where you should be.  
  • Acknowledge the moments you feel you don’t belong. What is triggering this response? Why are you feeling this way? What are some concrete examples of why this isn’t true?  
  • Reach out to fellow students. Your peers are experiencing similar things. Even if you know just one person in your program or another, talking through these feelings can help and often show that you are not alone in your worries.  
  • Tell yourself it is okay to make mistakes. Mistakes and failures do not prove that inner voice saying you don’t belong, right. Mistakes are part of the journey, they are inevitable, and they are important milestones of growth. Do not let these moments discredit you, instead let them push you further.  
  • Always give yourself grace. If a friend came to you with anxieties around the program they started, expressing that they are not good enough, don’t deserve to be in the program, or don’t belong, what would you say to them? Treat yourself how you would treat this friend. You know their strengths, their abilities, their determination. Often, it is so easy to see this in others, but not ourselves. Be kind to yourself. Understanding, compassion, and support for yourself will go a much longer way than you may think.  

If you feel you need extra support, there are always resources available. Sometimes talking these worries out with a licensed professional through Counseling and Consultation Services is the best approach. Even a conversation with a Wellness Coach through the Student Wellness Center can be helpful. Most importantly, know that you are not alone in this struggle, and above all, you deserve to be here, and we’re so happy you are.  

References:  

Merriam-Webster. (n.d.). Impostor syndrome. In Merriam-Webster.com dictionary. Retrieved March 25, 2021, from https://www.merriam-webster.com/dictionary/impostor%20syndrome 

-Graduate and Professional Student, Wellness Coaching  

Strengthening Your Spiritual Compass 

| Jennifer Forsberg

Resources for Identifying & Practicing Your Beliefs 

Whether you call it God, Universe, Nature, or aren’t quite sure which word to use, it’s important to feel connected to our belief systems. You may consider yourself religious or spiritual, Christian or Muslim, this or that, but regardless of your worldview, we all deserve to have a community to help us sift through the big questions and practice the traditions we hold dear. 

We are lucky to have a wide range of resources on campus for helping us strengthen our inner compass and connect with those whose compass looks similar to ours. Below are several resources to explore. 

Campus Resources for Identifying What You Believe  

 Campus Resources for Practicing What You Believe   

  • Prayer & Meditation Rooms 
  • St. Thomas More Newman Center  
  • Religious Holiday Calendar  
  • Chadwick Arboretum & Learning Gardens 
  • Horticultural Therapy Garden  
  • Student Organizations 
    • Being Centered (Columbus campus) 
    • Buddhist Study & Practice Group (Columbus campus) 
    • Buckeye Bible Study (Columbus campus) 
    • Buckeye Catholics (Columbus campus) 
    • Catholic Medical Association (Columbus campus) 
    • Campus Outreach (Columbus campus) 
    • Conscious Ohio State (Columbus campus) 
    • Coptic Club (Columbus campus) 
    • Hillel Graduate & Professional Students (Columbus campus) 
    • Hindu Youth for Unity, Virtues & Action (Columbus campus) 
    • Faith & Fitness (Columbus campus)  
    • Kedma (Columbus campus) 
    • Kesher (Columbus campus) 
    • Muslim Professional Student Association (Columbus campus) 
    • Muslim Students’ Association (Columbus campus) 
    • Jewish Law Students Association (Columbus campus) 
    • Faith Works Chinese Student Club (Columbus campus) 
    • ISKCON Yoga Circle (Columbus campus) 
    • International Justice Mission (Columbus campus) 
    • Latter-Day Saint Student Association (Columbus campus) 
    • Mindfulness Meditation Interest Group (Columbus campus) 
    • Native American and Indigenous Peoples Cohort (Columbus campus) 
    • Secular Student Alliance (Columbus campus) 
    • Sikh Student Association (Columbus campus) 
    • Tzu Chi Collegiate Association (Columbus campus) 
    • Witches & Witchcraft (Columbus campus) 

-Joe Doherty, Wellness Coaching Coordinator

Socially Distant but Close to Nature 

| Jennifer Forsberg

Make like a tree and leaf into the great outdoors! Where are these supposed “Great Outdoors” in the concrete jungle of Columbus? I’m glad you asked savvy reader! The Olentangy Trail runs along the Olentangy River and is perfect for walking, running, and biking. Behind Lawrence Tower is Tuttle Park, where you can find a cricket field, hockey rink, and of course the Olentangy Trail. Here are some other less commonly known green spaces on campus: 

 Labyrinth Garden, Learning Gardens and Chadwick Arboretum  

The Labyrinth Garden features a labyrinth pathway that allows you to take a contemplative walk as you follow the ever-winding path that typically takes 20 minutes to complete. The labyrinth can provide a centering experience as well as an excellent place to meditate. The Learning Gardens is an outdoor lab for both teaching and research, so as a result, there is a diverse collection of plants to enjoy and learn from, and with such a diverse group of gardens, different and unique plants are grown in each one. The Chadwick Arboretum Walking Tour App allows you to browse what the arboretum has to offer in real time by accessing the link on your smartphone or computer. See the Resources section below for more information!  

Biological Sciences Greenhouse  

If you’d rather stay on campus, or pop into a greenhouse in between classes, then the Biological Sciences Greenhouse is the perfect place. The BioSci Greenhouse is located on top of 12th Avenue Garage and accessed through Aronoff Lab. It’s open 8:30am – 4:30pm and serves as a research and teaching greenhouse space.  The Labyrinth Garden, Chadwick Arboretum and Learning Gardens, and Biological Sciences Greenhouse are some great green spaces that are close to campus that you can either walk or bus to. It’s more important now than ever to go outside and get some fresh air because the majority of classes are online. 

Outdoor Adventure Center (OAC)  

Another great way to go outside and remain active is to visit the Outdoor Adventure Center (OAC)! Top rope and bouldering are available by reservation. Whether you’re going on a short walk, or on your way to the OAC, as little as five minutes in nature can improve your mood, and being outside can improve your focus, allowing you to work more efficiently.   

So, get out there, wear your mask, socially distance, and explore all the great nature, parks, gardens, trails, and so much more that’s right around the corner at Ohio State! 

 Resources: 

-Simon Ren, Stress Wellness Ambassador