{"id":1793,"date":"2022-06-07T05:00:51","date_gmt":"2022-06-07T10:00:51","guid":{"rendered":"https:\/\/pages.stolaf.edu\/internationalstudents\/?p=1793"},"modified":"2022-06-09T10:47:05","modified_gmt":"2022-06-09T15:47:05","slug":"1793","status":"publish","type":"post","link":"https:\/\/pages.stolaf.edu\/internationalstudents\/2022\/06\/07\/1793\/","title":{"rendered":"Mental Health"},"content":{"rendered":"

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PERSONAL SIDE NOTE ON MENTAL HEALTH: <\/b>I believe that thriving mental health is very key to all your success at Olaf. It is therefore important that you take care of your mental health. Do what you need to do, in order to be in the correct headspace for learning. Such things may be exercise, meditation, some alone time (Natural Lands are an excellent option), keeping in touch with your family, etc. Recognize and use your support structures.\u00a0\u00a0<\/span><\/p>\n

St. Olaf is a wonderful place and students are oftentimes very active and busy. This, however, can lead to feeling overwhelmed, stressed, and burned out, especially in the time of the pandemic. Mental Health is very important not only to your success but to your well being. Let\u2019s talk a bit about mental health, types of struggles that might occur, and some important resources on campus that deal with mental health that can help you with your struggles.<\/span><\/p>\n

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What is Mental Health?<\/b><\/h4>\n

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Mental health is defined as a state of well-being in which every individual realizes their own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to their community. It is commonly related to a person\u2019s condition with regard to their psychological and emotional well-being.<\/span><\/p>\n

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Mental Health at St. Olaf<\/b><\/h5>\n

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Mental Health challenges are common among students on the Hill. Mental Health can be affected by many factors, such as challenges in life, challenges with other students, stress related to issues back home, or an upcoming exam. Stress<\/b>, Anxiety<\/b>, Depression<\/b>, Eating Disorders<\/b>, and Sleep Deprivation<\/b> are common mental health disorders and the frequent disorders that college students struggle with. Depression and Anxiety are very common on our campus, and if you are struggling with mental health on any scale – it\u2019s okay, don\u2019t hesitate to ask for help. <\/span><\/p>\n

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What is Stress?<\/b><\/h5>\n

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Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. In college, some say that stress is contagious because even the calmest students can get stressed when they see their peers stressed. However, if a person knows themself well, then they could simply reverse the causes of the stress by actions called \u201cDe-stress\u201d.<\/span><\/p>\n

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  1. Get enough sleep.<\/i><\/b> Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.<\/span><\/li>\n
  2. Learn relaxation techniques.<\/i><\/b> Meditation, Self-reflection, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful stress-busters. Youtube has many guided meditation videos that can help one focus on relaxation, destressing, and falling asleep. One channel that I recommend is the Honest Guys<\/span><\/li>\n
  3. Strengthen your social network.<\/i><\/b> Connect with others by taking a class, joining an organization, or participating in a support group. Or simply take<\/span> me-time.<\/span><\/a> Be sure not to overload yourself with social activities though, as too many can lead to stress and not enough sleep. Instead, find about 1-3 extracurricular activities to participate in.<\/span><\/li>\n
  4. Hone your time-management skills.<\/i><\/b> The more efficiently you can juggle work and personal needs, the lower your stress level.<\/span><\/li>\n
  5. Try to resolve stressful situations if you can<\/i><\/b>.<\/b> Don’t let stressful situations fester. Take a break from everything, and think about how the problem\/issue\/stressful situation could be solved. If you can\u2019t, have some tea with a friend, counselor, advisor, …etc.<\/span><\/li>\n
  6. Nurture yourself.<\/i><\/b> Treat yourself with something you enjoy doing. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music using the Library\u2019s headphones. Again, remember –<\/span> me-time.<\/span><\/a> Don\u2019t forget, that self care is not always spa masks and Netflix, but sometimes it is cleaning\/organizing your room, taking your medicine, or forcing yourself to take a shower.\u00a0<\/span><\/li>\n
  7. Ask for help<\/i><\/b>.<\/b> Don’t be afraid to ask for help from your friends, advisors, professors, counselors, Wellness Center, and\/or Boe House if stress and anxiety persist, talk to your doctor.<\/span><\/li>\n
  8. Again please reach out for help<\/b>. There are support structures put in place for you. Your <\/span>ISCs <\/b>will always be there for you if you need to talk to someone. Please reach out.<\/span><\/li>\n<\/ol>\n

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    Anxiety<\/b><\/h5>\n

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    Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Examples that could cause anxiety are, but not limited to, <\/span>how well you did on a test<\/span><\/i>, <\/span>how did your job interview go<\/span><\/i>, <\/span>your first time performing on stage<\/span><\/i>, <\/span>your important soccer game tomorrow<\/span><\/i>\u2026, etc.<\/span><\/p>\n

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    There are several ways that one could tackle anxiety before it happens or during its occurrence:<\/span><\/p>\n

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    1. Exercise<\/b>. Physical activity helps your body and mind. Go to the gym. Take a jog. Go for a walk. Do yoga. Play Frisbee. Just get moving!<\/span><\/li>\n
    2. Eat a balanced diet.<\/b> Don\u2019t skip meals. Try to eat from all of the food groups. Try to minimize soda and coffee because caffeine can trigger anxiety and panic attacks.<\/span><\/li>\n
    3. Get involved.<\/b> Being active in the community creates a support network and gives you a break from your everyday stress.<\/span><\/li>\n
    4. Do your BEST instead of trying to be PERFECT.<\/b> We all know perfection isn\u2019t possible, so be proud of however close you get. Although I am sure we would all love to get an A or a B, remember, a C paper is better than a zero in the grade book.\u00a0<\/span><\/li>\n
    5. Take a timeout.<\/b> Take a deep breath and count to 10. Stepping back from a problem lets you clear your head. Do yoga. Meditate. Get a massage. Learn relaxation techniques. Listen to music. Do some<\/span> me-time.<\/span><\/a><\/li>\n
    6. Put things in perspective.<\/b> Think about your situation. Ask yourself whether it\u2019s really as bad as you think it is or if you could be blowing it out of proportion. Sit outside for a couple of minutes, breathe, and think of the situation(s) and how they could be solved. Try journaling about your feelings and why you feel that way, work on reframing some of your worries.\u00a0<\/span><\/li>\n
    7. Talk to someone. <\/b>Don\u2019t bottle up emotions to the verge of explosion. Reach out to your roommate, significant other, counselor\u2026,etc. if you\u2019re feeling low.<\/span><\/li>\n
    8. Find out what triggers your anxiety.<\/b> Take notes or write in a journal when you\u2019re feeling anxious or stressed, and then look for patterns.<\/span><\/li>\n<\/ol>\n

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      What is Depression?<\/b><\/h5>\n

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      In the psychiatric sense, depression is a mental condition characterized by feelings of severe despondency (a state of low spirits caused by loss of hope or courage) and dejection (a sad and depressed state; low spirits), typically also with feelings of inadequacy and guilt, often accompanied by lack of energy and disturbance of appetite and sleep.\u00a0<\/span><\/p>\n

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      But what are the symptoms of depression?<\/b><\/h5>\n

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      Feelings<\/strong>:<\/span><\/p>\n

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      • Sadness<\/span><\/li>\n
      • Hopelessness<\/span><\/li>\n
      • Guilt<\/span><\/li>\n
      • Moodiness<\/span><\/li>\n
      • Angry outbursts<\/span><\/li>\n
      • Loss of interest in friends, family and favorite activities, including sex<\/span><\/li>\n<\/ul>\n<\/td>\n
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      Thoughts<\/strong>:<\/span><\/p>\n

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      • Trouble concentrating<\/span><\/li>\n
      • Trouble making decisions<\/span><\/li>\n
      • Trouble remembering<\/span><\/li>\n
      • Thoughts of harming yourself<\/span><\/li>\n
      • Delusions and\/or hallucinations can also occur in cases of severe depression<\/span><\/li>\n<\/ul>\n<\/td>\n
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      Behaviors<\/strong>:<\/span><\/p>\n

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      • Withdrawing from people<\/span><\/li>\n
      • Substance abuse<\/span><\/li>\n
      • Missing work, school or other commitments<\/span><\/li>\n
      • Attempts to harm yourself<\/span><\/li>\n<\/ul>\n<\/td>\n
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      Physical problems:<\/strong><\/p>\n