university of pittsburgh 5 Self-Care Strategies for Personal Well-Being

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1 university of pittsburgh 5 Self-Care Strategies for Personal Well-Being

2 Introduction College students are often busy and forget to take care of themselves and their bodies. Unfortunately this type of neglect can exacerbate stress levels and, could eventually lead to health problems. As college students, one of the best steps you can take toward lowering your stress levels, is to take good care of yourself. Many students find they need to develop self-care strategies to balance academic demands with a healthy life style. The following are simple self-care strategies you can utilize. when in harmony, they serve as the building blocks to achieve balance in our lives.

3 01: Nutrition Maintaining proper nutrition is essential to any self-care plan. nutrition is linked to emotional, physical and cognitive health. A poor diet can make you more vulnerable to stress. It is important to eat a healthy well balanced diet and to avoid the use of alcohol, caffeine, and nicotine. Here at the University of Pittsburgh you do have nutrition services available to you on campus. You have access to a registered dietician through our office of health education and promotion. For information on nutrition consults and other nutrition services available to you as well as the dietary guidelines for Americans, visit studentaffairs.pitt.edu/shs/nutrition. 02: Sleep Sleep plays a vital role in good health and wellbeing throughout your life. Getting enough quality sleep can help protect your mental health, physical health, quality of life, and safety. The following sections highlight facts, tips and guidance to inform your decisions on sleeping habits. How much sleep is enough? According to the National Institutes of Health: The amount of sleep you need each day will change over the course of your life. Although sleep needs vary from person to person, the chart below shows general recommendations for different age groups.

4 02: Sleep How much sleep is enough? Newborns Age Preschool-Aged Children School-Aged Children Teens Adults (Including the Elderly) Recommended Amount of Sleep hours/day hours/day At least 10 hours/day 9-10 hours/day 7-8 hours/day sleep facts from the american academy of sleep medicine Sleepiness and poor sleep quality are prevalent among university students, affecting their academic performance and daytime functioning. Students with symptoms of sleep disorders are more likely to receive poor grades in classes such as math, reading and writing than peers without symptoms of sleep disorders. College students with insomnia have significantly more mental health problems than college students without insomnia. Sleep deprivation in college students has been linked to lower GPAs because sleep affects concentration, memory, and the ability to learn. College students who stay up all night to study are more likely to have a lower GPA. Students who stay up late on school nights and make up for it on weekends are more likely to perform poorly in the classroom. This is because, on weekends, they are waking up at a time that is later than their internal body clock expects. The fact that their clock must get used to a new routine may affect their ability to be awake early for school at the beginning of the week when they revert back to their old routine.

5 The following tips are provided by AASM to help students get the most of their sleep: 1. Go to bed early: Students should go to bed early enough to have the opportunity for a full night of sleep. Adults need about seven to eight hours of sleep each night. 2. Get out of bed: If you have trouble falling asleep, get out of bed and do something relaxing until you feel sleepy. 3. Stay out of bed: Do not study, read, watch TV or talk on the phone in bed. Only use your bed for sleep. 4. Limit Naps: If you take a nap, then keep it brief. Nap for less than an hour and before 3 p.m. 5. Wake up on the weekend: It is best to go to bed and wake up at the same time on the weekend as you do during the school week. If you missed out on a lot of sleep during the week, then you can try to catch up on the weekend. However, sleeping in later on Saturdays and Sundays will make it very hard for you to wake up for classes on Monday mornings. 6. Avoid Caffeine: Avoid caffeine in the afternoon and at night. It stays in your system for hours andcan make it hard for you to fall asleep. 7. Adjust the lights: Dim the lights in the evenings and at night so your body knows it will soon be time to sleep. Let in the sunshine in the morning to boost your alertness. 8. Wind down: Take some time to wind down before going to bed. Get away from the computer, turn off the TV, and the cell phone. Relax quietly for 15 to 30 minutes. 9. Eat a little: Never eat a large meal before bed time. Enjoy a healthy snack or light dessert so you do no go to bed hungry. Those students that have persistent sleep issues should visit Student Health Services for an evaluation and treatment recommendations ( ). The Stress Free Zone through Student health services provides sleep support. Visit studentaffairs.pitt.edu/shs/ stressfree/ for more information.

6 03: Exercise Exercise can be great for you physically and mentally. It provides stress release and keeps your body healthy. It also helps your body release endorphins, which increase your feelings of overall wellbeing. Physical activity is an important part of a healthy lifestyle. To get started and stay active, make physical activity part of your daily routine, keep track of your progress, be active and safe, and talk to your doctor if you have a chronic medical condition. Here at the University of Pittsburgh you have a variety of fitness options that can help you; Get involved, Get Active and Get fit: Fitness Centers: Bairel recreational center, Bellefield Hall, Trees Hall and William Pitt Union. There are also exercise rooms in every residence hall. Intramurals: Basketball, Volleyball, Soccer, Ping Pong, Football, Cornhole, Ultimate and more! Club Sports: 50 plus competitive and recreational student run clubs. Learn more by visiting the Student Organization Resource Center at sorc.pitt.edu. For additional information on the fitness services and resources available to you please visit rec.pitt.edu. Group Exercise: Students can participate in group exercise classes at the Bairel fitness center. You also have the ability to get a fitness assessment and personal training. Special Events: Clean air dash, Pitt pool party, Wheelchair basketball, Yogathon and more!

7 04: Relaxation Relaxation is the state of being free from tension and anxiety. We can achieve this state by the use of relaxation techniques such as: Deep Breathing: The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest you inhale more oxygen. The more oxygen you get, the less tense, short of breath and anxious you feel. With its focus on full cleansings breaths, deep breathing is a simple yet powerful relaxation technique that can be practiced almost anywhere. All you need is a few minutes and a place to stretch out. To get started: Sit comfortably with your back straight. Put one hand of your chest and the other one on your stomach. Breathe in through your nose. The hand on your stomach should rise. the hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

8 04: Relaxation Techniques PROGRESSIVE MUSCLE RELAXATION: Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body. Before practicing progressive muscle relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles. To get started: Loosen your clothing, take off your shoes and get comfortable. Take a few minutes to relax, breathing in and out in slow, deep breathes. When you are relaxed, and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of ten. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. Stay in this relaxed state for a moment, breathing deeply and slowly. When you are ready, shift your attention to your left foot. Follow the same sequences of muscle tension and release. Move slowly up through your body, contracting and relaxing the muscle groups as you go. It may take some practice at first, but try not to tense muscles other than those intended.

9 Progressive Muscle Relaxation Sequence 1. Right foot, then left foot 2. Right calf than left calf 3. Right thigh, then left thigh 4. Hips and buttocks 5. Stomach 6. Chest 7. Back 8. Right arm and hand, then left arm and hand 9. Neck and shoulders 10. Face GUIDED IMAGERY Is the use of relaxation and mental visualization to improve mood and or physical well-being. Guided imagery is a convenient and simple relaxation technique that can help you quickly and easily manage stress and reduce tension in your body. To get started: Get comfortable Breathe from your belly Choose a scene and vividly imagine it: Once you get to a relaxed state, begin to envision yourself in the midst of the most relaxing environment you can imagine. For some it may be the beach, for others it may be the woods. This can be a place you have been or a place you would like to be. Immerse yourself in sensory details. As you imagine your scene try to involve all of your senses. What does it look like? How does it feel? What special scents are involved? Do you hear the birds singing or the splash of the waves? Relax, stay here for as long as you like. Let yourself be far away from what stresses you. When you are ready to come back to reality, count back from ten or twenty. Tell yourself that when you get to one you will feel serene and alert.

10 04: Relaxation To get started: MINDFULNESS The goal of the mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment. Choose a secluded place where you can relax without distractions or interruptions. Get comfortable, but avoid lying down as this may lead to falling asleep. Sit up with your spine straight, either in a chair or on the floor. You may also cross your legs in the lotus position. Select a point of focus. You can meditate with your eyes open or closed. Your focus point can be internal, a feeling or imaginary scene or external such as a flame or object In your surroundings, or a meaningful word of phrase that you repeat throughout the meditation. Have an observant noncritical attitude. Do not worry about distracting thoughts that go through your mind or how well you are doing. If thoughts intrude during your relaxation session, do not fight them, just gently turn your attention back to your point of focus. there is no single relaxation technique that is best for everyone. choose the one that is right for you. The University of Pittsburgh you have access to the Stress free zone (SFZ). The Stress Free Zone is a space where students can learn and regularly practice evidence based mind/body stress reduction skills. Visit studentaffairs.pitt.edu/shs/ stressfree/ for more information.

11 05: Social Support As college students it is important for you to maintain positive social supports. The academic demands you face, can leave you feeling stressed, and overwhelmed. Social support can keep you healthier and happier, as they create a buffer against stress. Friends can pick as up when we are sad, provide insight during times of confusion, and help you to have fun. The University of Pittsburgh provides you with a number of opportunities to cultivate healthy supportive friendships and to expand your social circle. Here are a few suggestions of ways you can connect with other students that share your interests and passions: Student Organizations: The University of Pittsburgh has a number of student organizations to match your interests. Team Sports: As addressed in the exercise section there are a number of club sports available to you through Intramurals and Recreation. Residence Halls: Residing in a residence hall provides you with a great way to connect with others. Living, Learning Communities: LLCs are specialized living environments that are centered on a distinctive theme or academic interest area. There are a number of LLCs available that connect students inside and outside of the classroom experience. Volunteer: Volunteering is another way to connect with others. The Office of PittServes provides you with a number of service opportunities. To get started on developing a healthy social support network visit sorc.pitt.edu or pittserves.pitt.edu.

12 Self-Care is a Personal Matter The self-care strategies outlined, are tools to assist you in managing your stress. Developing a self-care plan can help you enhance your health and wellbeing. Learn to identify those practices and activities that support your wellbeing and help you to sustain long term positive self-care.