Health and Wellness
Name 2 stress management techniques that are also good for general well-being
Drinking enough water, getting good sleep, moving your body, eating a balanced diet
This practice involves focusing on the present moment without judgement.
Mindfulness
This is the body's natural response to a perceived threat or challenge.
Stress
The top mental health condition graduate and professional students are diagnosed with is:
a. Anxiety
b. ADD/ADHD
c. Depression
a. Anxiety
Student Wellness offers many options for helping with stress management. Name one.
Refresh Sleep Program, Wellness Coaching, Stress Management consultations, Introduction to Mindfulness, Silent Retreats, and light therapy
Sleep can greatly impact our stress levels. Name three tips for getting good sleep (There are more than three).
Maintain a regular wake and sleep schedule, even on weekends
Come up with a regular, relaxing bedtime routine
Reserve your bed for sleep
Try not to work out right before bed
Avoid caffeine 6-8 hours before bed
Avoid alcohol and nicotine close to bedtime
Limit afternoon naps to one hour or less
Put away electronics at least 30 mins before bed
What are 2 simple breathing techniques that can be used to calm the nervous system?
Deep breathing, box breathing, diaphragmatic breathing, and dynamic breathing
This is the type of stress caused by sudden, unexpected events.
Acute stress
65% of graduate and professional students report getting 7-9 hours of sleep on weeknights. True or false?
True
What app can UIowa students get for free to help with their sleep?
Virtually any form of this can act as a stress reliever and is good for overall health and well-being. It imitates the effects of stress on the body and helps its systems practice working together through those effects. It also produces endorphins in the brain.
Exercise/physical activity
While people might reach for this when they are feeling stressed out, it actually causes higher amounts of cortisol to be released into the body. It can also alter the way the body perceives and responds to stress.
Alcohol
Name three types of positive stressors.
Meeting or engaging in a challenge, coming in first place at a competition, getting a job promotion, getting an A on a test or paper, exciting life changes, engaging in exercise, etc.
Out of work, health concerns, personal finances, and personal relationships, this is the top stressor for most of Americans.
Personal finances
Name two places you could visit on campus to get help when experiencing stress.
Student Wellness, Student health, or University Counseling Services
Name three health problems that can occur as a result of long-term stress.
High blood pressure, heart disease, diabetes, depression or anxiety, skin problems, weight gain, and menstrual irregularities.
Name 3 ways to help manage time better.
Making a to-do list
Learn to say "no"
Organize a realistic schedule
Plan ahead
Reduce time-wasting activities and procrastination
This is the hormone is commonly known as the "stress hormone.
Cortisol
This is the top stressor among graduate and professional students.
a. Procrastination
b. Finances
c. Academics
d. Health of someone close
e. Personal appearance
Procrastination, followed by personal appearance, health of someone close, finances, and academics
Name 3 non-campus resources to help with stress/mental health.
Community mental health counselors, friends/family, Mental Health America, CDC, National Alliance on Mental Illness(NAMI), and many more
How could nutrition be used to help improve symptoms of stress?
By eating regularly to fuel your body and brain to help with academic performance
Getting healthy fats which can help improve your mental health
Eating veggies, which contain vitamins and minerals to help neutralize harmful molecules produced when your body is under stress
Trade caffeine for more sleep
Stock up on healthy snacks when you know your are in a stressful or busy time to help fuel your body and brain
Define resilience
The ability to adapt to difficult situations. When stress, adversity, or trauma strikes, you still experience negative emotions, but you're able to keep functioning-both physically and psychologically.
This is the part of the brain is most involved in processing stress.
Amygdala
There are four common stressors among Gen Z. Name 2 of them.
Job insecurity, climate anxiety, debt, and cost of living
University Counseling Services is the main mental health resource on campus. Name one service, aside from individual therapy, that they offer.
Group therapy, workshops, support groups, and campus events