Mental Health

Prescription to addiction: the slippery slope 

| Jennifer Forsberg

If you’ve been on a college campus long enough, you’ll know that alcohol, tobacco and cannabis use is no hidden affair. What many don’t see though, are the high rates of illicit prescription drug use among 18-25 year old’s. (National Institute on Drug Abuse). Even in the case of a legitimate prescription for opioids from a physician, these adolescents are still at greater risk of future opioid misuse, regardless of having no prior history of drug use. It ranges from taking your friend’s prescribed Adderall before an exam to popping oxycodone or Xanax at a party. The problem with prescription drugs, especially opioids, is that the user builds a tolerance and needs more and more of the same drug to feel the high. This is not a cheap habit to maintain, and as all of us college students know, the last thing we have lying around is excess money. The cheap alternative that fuels the user’s dependence next is the street drug heroin, which is more potent than almost any prescription opioid you can find and has a much higher mortality rate. In as little as two years, between 2010 and 2012, “the mortality rate from heroin overdose doubled in 28 states” (Ross, 2016). I know what you’re thinking: you’ve never seen anyone use or even talk about using heroin! According to a study conducted between 2011 and 2014 however, on average nineteen new users were introduced to the drug each day; that is 133 new college users each week (NSDUH). Using opioids is not ‘glamorous’ nor normalized like drinking or smoking weed which is why it is not put on display. Fortunately, all hope is not lost and through public education and preventive programs, we can combat this epidemic. The best choice you, as an Ohio State student can make is to stay away from all opioids and illegal prescription use as whole. If you are prescribed medication from your physician, take only the amount you are prescribed and talk to your health care professional about potential for misuse and abuse. Here at Ohio State, the Collegiate Recovery Community is a group that serves students in or seeking recovery from drug and alcohol addiction. There is no shame in seeking support and you can learn more at https://swc.osu.edu/services/collegiate-recovery-community/join-the-community/.  

Sources:

–Sania Hussain, 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 

4 Strategies for Combatting Imposter Syndrome 

| Jennifer Forsberg

Repeat after me, “I deserve to be where I am.”  

Acceptance into graduate school is a huge accomplishment, providing experience for learning, growth, and professional advancement. It is also a time when unwanted thoughts and feelings of self-doubt plague the brightest of students into questioning their sense of belonging and create a mentality that they are undeserving of their accomplishments.  

These feelings can be a symptom of Imposter Syndrome. Imposter syndrome can impact anyone and oftentimes leaves the you with a negative mindset towards yourself, your program and future. Experiencing difficulties accepting your accomplishments or constantly doubting your capabilities, can have a negative impact on your mental health. 

If you have experienced some of these feelings or others, know that you are not alone and that there are strategies and services available to help curb these unwanted thoughts giving you peace of mind and an opportunity to thrive.  

1. Acknowledge how you are feeling 

It is important to acknowledge how you are feeling, accept the thought and let it pass. Calling these feelings for what they are, negative emotions connected to imposter syndrome and not an actual reflection of your capabilities, can help you to let them go and move on with the tasks in front of you.  

Oftentimes these feelings are brought on by a mix of internal and external stressors, evaluate the situation in front of you that may have caused these feelings and find a path forward through self-care, taking a break, redirection, or mindfulness.   

2. Avoid comparison 

These days it feels impossible not to compare our experiences to others. With the constant highlight reel of social media, getting absorbed in others’ successes is a downward spiral best left in the past.  

Avoiding Facebook, Instagram, and even LinkedIn for a period of time can help you to refocus on your personal journey rather than worrying about what others are up to.  

3. Create a mantra 

Traditionally mantras are short words or phrases used for meditation purposes to help refocus and redirect the mind. Mantras can be used to help inspire motivation, positivity, self-affirmation, and more. Utilizing mantras when negative thoughts pop into your brain can help redirect your mindset into a more positive headspace.  

Simple mantras such as, “I will not let self-doubt control me,” “I am proud of my hard work,” “I deserve to be where I am,” or “I haven’t done it doesn’t mean I can’t do it,” can help you combat negative feelings and get on with the task in front of you. 

4. Find your support system 

If you are feeling overwhelmed by thoughts of self-doubt, are feeling burnt out, or are overwhelmed by feelings of stress and anxiety, vocalizing your experience to others can help in a number of ways, including normalizing these experiences and connecting with others who may feel the same way. Talk about your concerns with someone you trust and respect, this can be friends, family, or colleagues.  

Additionally, Ohio State has many free resources that graduate and professional students have access to: Counseling and Consultation Services, Career Counseling and Support Services, and the Student Wellness Center. Each of these departments have services such as one-on-one coaching and counseling available to support you throughout your academic journey. 

Take some time to make a plan for when these negative thoughts of self-doubt appear. Being prepared will help you to better overcome this mentality and start accepting and embracing your accomplishments for what they are – major successes. 

Working from Home:  A Checklist to Support Your Mental Health

| Jennifer Forsberg

Create a space dedicated ONLY for work  

Avoid working in your bedroom if possible. Doing work in your bedroom can interfere with sleep, as your body will learn to associate that space with being alert, awake and switched on. If your workspace is limited to your bedroom, create a cue to yourself indicating when it’s time to work and when it’s not. For example, using a desk lamp cue, only turn the lamp on when it’s time to work, and anytime the lamp is off, no work is allowed. 

Create boundaries between ‘work time’ and ‘home time’ 

Recognize and avoid the pressure to work 24/7. Set a routine as if you are going into an office for a day job, with a regular start time, finish time, and structure for your day, making sure that breaks and exercise are scheduled in. This will help you maintain a strong boundary between work and home life, minimizing the chances of work intruding into personal time. This can also help you switch off from work at the end of the day. Creating cues, such as changing into your work clothes at the start of the day and changing back at the end of the day can help with this.  

Try a digital detox in the evenings 

Technology makes it easier to stay connected, but the downside is that it can make it difficult to switch off and separate work and home life. A full workday in front of a computer screen is more than enough screen time for one day. In the evenings, try picking up a downtime activity that doesn’t involve screens, like reading a book, playing a board game with family, or practicing a new craft.   

 Get Outside! 

Try to get outside at least once a day. Go for a walk, ride a bike, jog; anything to expose yourself to some fresh air and sunshine. Expert tip: call a friend when going on your walk, even schedule it so that you both go on a walk at the same time every day! 

-Joseph Doherty, Wellness Coaching Coordinator

Personalized Coping Skills Based on Your Favorite Senses  

| Jennifer Forsberg

Often, we read about coping skills to use based on our struggles, but we’re all so different. One coping skill may work wonders for one person, but may not work at all for another. One way to personalize coping skills just for you is to look at your favorite human senses. Below is a list of coping skills for each sense, to help you find strategies that might particularly resonate with you.  

Sight 

  1. Go on a hike 
  2. View beautiful art 
  3. Look in the mirror and half-smile 
  4. Stargaze 
  5. Organize something  
  6. Candle meditation 
  7. Sit in nature with your eyes open and observe silently for 5 minutes 
  8. Draw or paint 
  9. Write a poem 
  10. Journal your thoughts and feelings 
  11. Clean your house 
  12. Watch an inspiring movie 
  13. Guided imagery 
  14. Read that book you’ve been meaning to start 
  15. Write a to-do list 
  16. Write a bucket list 
  17. List 5 things you’re grateful for 

Sound 

  1. Pick a personal mantra and use it when stressed 
  2. Name the feeling out loud (“I’m feeling ______ because ______”) 
  3. Mindfulness meditation 
  4. Loving-kindness meditation 
  5. Talk with a loved one 
  6. Listen to music 
  7. Sit in nature with your eyes closed, simply listening for 5 minutes 
  8. Laugh 
  9. Sing 
  10. Listen to the birds 

Taste 

  1. Eat one meal a day with no distractions 
  2. Try a new fruit or vegetable  
  3. Cook with plenty of herbs and spices 
  4. Eat mindfully 
  5. Give yourself a real lunch break 
  6. Drink some calming tea 

Smell 

  1. Go outside and literally smell the flowers 
  2. Surprise your nose by cooking a new meal 
  3. Think of a favorite memory and what it smelled like 
  4. Go to a candle-making store and let your nose run wild 
  5. Diffuse calming essential oils 

 Touch 

  1. Draw or paint 
  2. Knit 
  3. Exercise 
  4. Garden 
  5. Get a massage 
  6. Mindfulness meditation 
  7. Buy a houseplant (or 17) and learn to take care of them 
  8. Give someone a hug (if they are in your circle) 
  9. Progressive muscle relaxation 
  10. Yoga 
  11. Tai chi 
  12. Squeeze a stress ball 
  13. Play an instrument  
  14. Clean your house 
  15. Cook a meal from scratch  
  16. Take a long bath with Epsom salts 
  17. Give your pet some love 
  18. Dance 
  19. Create something with clay 
  20. Make a “calming rock” to carry in your pocket 

Seeking to learn more ways to cope? Check out Wellness Coaching. Wellness Coaching offers one-on-one, group, and workshop services for all Ohio State Students. Using a strength-based approach, Wellness Coaching helps you gain awareness regarding your capacity to create the life you want to live, both now and in the future.  

–  Joe Doherty, Wellness Coordinator, Wellness Coaching  

Nothing Better than a Day of Online School

| Jennifer Forsberg

Okay I get it, online school may not be your vibe, but I do have a few tips and tricks to make it a little more bearable and help make sure that your productivity levels are a bit higher than before.  

First off, try and set an alarm for a relatively early time. I’m not saying wake up at 6 am every morning, but try and aim for before 11 (I’m giving some leeway here). This can help set up a routine for your mind and body.  

Secondly, start a morning routine. This can look like waking up and immediately going to make your coffee then reading a few pages of a book, but try not to include any electronics in this morning routine. Your entire day is about to be you staring at a screen, so give your eyes a bit of a break. Let your morning routine be about you time. This is the time to relax and wake up your brain to help prepare for the day ahead.   

Now you want to have a designated workspace, but please do not have it be in your bed. That is not a place to be doing work, that is a place for you to sleep. Use a desk or set up a nice comfortable spot somewhere other than the bed you just woke up from. Make sure that this space is clean and organized (trust me, this helps immensely). Throw up some decorations around your workspace, make it look festive and happy. If it’s a nice day outside, set up a spot out there and get some fresh air while you are working! 

Some of you may have heard of this but try out the pomodoro method when you are studying. If you don’t know what this is, it is basically a study method where you study for 25 minutes, then take a 5-minute break, and repeat this. At the end of an hour, you are supposed to take a ten-minute break. There have been multiple studies on this to show its efficiency, and I can personally attest that I absolutely love this way of studying.  

Lastly, fuel your body! Get up and moving. Go for a walk! Make sure to eat. Just because you’re sitting in a chair for most of the day doesn’t mean you don’t deserve to eat. Your body needs the nourishment and it is necessary for you to do well in online school. Honor your body, by fueling it with nourishing foods, but also by the foods you crave! 

Here are some articles with a few more tips and tricks: 

–Dani Blumenfeld 

5 (Of Many) Ways to Stay Active While Taking Classes Online 

| Jennifer Forsberg

Many lectures are on Zoom this year, which for most students means we no longer must make that 15-minute trek across campus in the rain for our third class of the day. However, it also means a much more sedentary lifestyle as we sit at our desks for hours at a time. Additionally, if you are still here in Columbus, Ohio’s varying weather makes it less enjoyable to go on random walks for coffee, food, etc. at times.

 Here are some tips to get your steps in and your heart pumping between classes! 

  1. Keep going on your walks for food and coffee, despite the weather.  Sounds like a good excuse to keep your fuzzy pajama pants on and/or wear your favorite rain coat! 
  2. Do any exercise that you enjoy doing and could stay consistent with at the RPAC or North Rec. For example, if you hate running but don’t mind riding a stationary bike, then do that! As long as you pick something that you do not despise, you are much more likely to do it on a regular basis.  
  3. Yoga/mediation, or a cardio workout in your room. There are plenty of free videos on the internet that can get your body moving and your mind off of school. 
  4. Start a 60-day challenge of any kind. I know there are so many of these challenges out there like ab, squat, pushup, circuit, etc. Whatever you want to work on, and again enjoy, so that you can finish the challenge! 
  5. If you live in a dorm or apartment complex, take the stairs. This is a great way to get the heart rate up for a few minutes, a few times per day. It also saves you time waiting for an elevator and is another step towards staying active.  

Try any or all of these to keep your heart, body, and mind healthy as we all grind through another semester. Exercise is a great way to reduce stress and take a productive break from school. If you do none of the 5 ideas listed above, I challenge you to do this: stand up for at least one minute every hour.  

For more resources visit:  

– Griffin Mason, Buckeye Food Alliance Volunteer

Toxic Positivity: The Darker Side of the Rainbow 

| Jennifer Forsberg

Have you ever heard or used these catchy one-liners to cheer people up? 

“Everything will be ok.”                                                              “Don’t worry, be happy!” 

“Everything will work itself out.”                                                “Stay positive.” 

“Everything happens for a reason.”                                           “It could be worse.” 

In the movie Inside Out, a kid named Riley is uprooted from her Midwest life and moved to San Francisco. As a result of these life changes, Riley’s emotions – characterized as Joy, Fear, Anger, Disgust, and Sadness – conflict on how best to help her navigate a new city, house, and school.  

One of the scenes entails Joy attempting to cheer up another character named Bing Bong who lost his rocket used for adventures with Riley. Joy attempts to cheer up Bing Bong and distract him with other opportunities, whereas Sadness sits with Bing Bong, empathizes with him, and lets him cry. Can you guess which method worked? 

 Inside Out: Sadness Comforts Bing Bong:   https://www.youtube.com/watch?v=QT6FdhKriB8 

Joy, like many well-intended people, is doing her best to cheer someone up. While there’s value in practicing positivity and gratitude, “toxic positivity” minimizes or ignores painful feelings, which can invalidate people’s experiences and deny basic human emotions. Consider the following ways toxic positivity may show up: 

  • Hiding or masking your true feelings. 
  • Ignoring your emotions by trying to “get on with it.” 
  • Minimizing the experience with feel good quotes like “Everything will be ok.” 
  • Invalidating the experience with statements like “It could be worse.” 
  • Brushing off the experience with statements like “It is what it is.” 
  • Feeling shame, blame, guilt or anxiety for what you feel. 
  • Shaming or chastising others for expressing emotions that aren’t positive. 

Toxic positivity can send a subtle yet stifling message that there’s no space for pain, and it can affect people’s health in the following ways: 

  1. Suppressed emotions. Hiding, denying or avoiding feelings can lead to physical and psychological distress whereas expressing how you feel helps to regulate your body’s stress response. 
  2. Shame. Keeping silent about your feelings may be used to avoid shame but doesn’t resolve the issue and may make things worse. To check if shame is being hidden or avoided, ask yourself the following: “If someone knew ____ about me, what would they think?” or “Something I wouldn’t want others to know about me is ____.” If you can fill in the blanks with anything (e.g. situation, feeling, experience), shame likely exists.  
  3. Superficial relationships. Denying your truth leads to feeling more disconnected from yourself and others which leads to inauthentic relationships. 

One of the antidotes to shame and toxic positivity is empathy which is the ability to understand and share the feelings of another. Check out these other examples of non-toxic acceptance and validation statements that may better support you and your loved ones. 

 

-Janele Bayless, Wellness Coordinator | Nutrition Education

Everything You Need to Know About… Coffee! 

| Jennifer Forsberg

Just the smell of coffee, even as a senior in high school, was disgusting to me. I would not dare go near the repulsive liquid. Then I entered college. My life changed forever. More specifically, my feelings towards coffee changed forever. My body craves at least one cup of coffee every morning or it simply will not function. Maybe I am being dramatic, but you get the point.  

With coronavirus looming and stress at an all-time high, the need for coffee increases. When I had coronavirus, I was EXHAUSTED. I could barely get up to do anything, let alone my mounds of schoolwork that needed to be completed. Many other peers I have talked to that tested positive had the exact same symptom.  

Drowsiness is one of the most common symptoms of COVID-19. Obviously, sleeping and resting in order to let your body heal is the best thing you can do for yourself, but you and I both know that O–Chem and Calculus wait for no one.  One of the many perks of THE Ohio State campus is the constant availability and close proximity of coffee.  

The menu and vast list of options can be confusing; hopefully you will understand exactly what you are putting in your body after reading this short explanation!  

Café Americano 

The difference between an Americano and regular brewed coffee has nothing to do with what is in the cup, but rather how the water and coffee are combined. In a regular cup of brewed coffee, the water is dripped through the coffee grounds, but for an Americano hot water is just poured directly into an espresso shot.  

Café Latte 

A latte is mainly coffee and milk. Obviously, it can vary with preference, but proportionally lattes usually consist of one-third espresso, two-thirds steamed milk and a top cap of foam. One thing to note about lattes and other drinks that contain milk is that there are options. Almond milk, soy milk, oat milk, skim or 2% milk are a few that can be tried. Each has their own unique nutritional values.  

Café Cappuccino 

There is usually a lot of confusion around the difference between a cappuccino and latte. They consist of the same ingredients (coffee and steamed milk) but the difference lies in the proportion. Cappuccinos are smaller than lattes and have more coffee than milk.  

Mocha, White Mocha, & Buckeye Mocha 

Mocha means that it is a chocolate–flavored coffee. A white mocha is white chocolate flavored coffee and a Buckeye Mocha is chocolate peanut butter flavored coffee.  

From changing your milk preference, to adding extra flavor or espresso shots, the possibilities are truly endless. I encourage you to experiment with different flavors so that you can find your go–to order!  

Cheers!

 

Resources: 

-By Emily Grieco, Nutrition Wellness Ambassador