Category Archives: Stress Management

Browse our ideas for stress management for college students. Learn tips and techniques to manage stress as a college student.

Need Stress Relief? 

#HealthyPSU, Stress Management

By Sarah Purrington | HealthWorks Peer Educator

As college students, it can be difficult to juggle the responsibilities of school and work while creating space for self-care during the week. Brief meditation practices and other mindfulness activities can easily fit into your week and help relieve stress so you can perform better in your studies and start to enhance your overall well-being. There are many activities you can try, including mindfulness meditations, breathing exercises, and creative projects. Visit the Health Promotion and Wellness Mindfulness page to find apps, podcasts, and other mindfulness resources to help you get started on your mindfulness journey. 

Destress during Finals Week

Stress Management

By Ranya Brown | HealthWorks Peer Educator

Feeling stressed during finals week? Learning how to cope with stress in a healthy way is essential for academic success. According to the 2020 Penn State Student Health Assessment, more than 60% of students report experiencing moderate or high levels of stress in the last 12 months. While managing stress may not be easy, there are resources available and a variety of ways to help alleviate stress. Healthy ways to manage stress include practicing deep breathing, mindfulness, and yoga. To learn other helpful ways to cope with stress, read this article and consider checking out Penn State University Libraries De-stress Fest happening now through May 7th! 

 

Source: Health Promotion & Wellness. (2020). Penn State Student Health Assessment Spring 2020. University Park. 

Managing Stress during Finals Week

#HealthyPSU, Stress Management

Decorative image. Cover of Manage Stress Workbook.

Finals week can be a period of high stress and our bodies respond by releasing stress hormones. These hormones help keep us alert and ready to deal with what is happening or about to happen. According to the 2018 Penn State Student Health Assessment, 31% of students reported that stress affected their academic performance in the last 12 months.  

The Manage Stress Workbook has stress management exercises to help you throughout finals week.  The exercises include breathing exercises, mindfulness meditations, and progressive muscle relaxation.   Visit the stress management website to learn more or pick up a workbook from HPW in 001P or 020 Intramural Building.  We are open Monday through Friday, 8:00 a.m.- 5:00 p.m. 

Wellness Suite Activities

#HealthyPSU, 9 Dimensions of Wellness, On Campus, Stress Management

Health Promotion and Wellness is happy to offer stress reducing activities for students throughout the 2019 spring semester. All activities are held in the Wellness Suite and are free to students. No registration or experience required.  

Meditation Mondays 6:00 -7:00pm in the Wellness Suite. Stop by, grab a meditation pillow and relax. Meditation pillows are provided, no experience required.  

  • January 14 – Learn to Meditate  
  • February 11 – Relaxation Meditation 
  • March 11 – Mindfulness and Stress Reduction Techniques 
  • April 15 – Calming the Mind with Meditation 

Wellness Wednesdays happen each Wednesday in the suite 4:00-4:45pm. Join HealthWorks for an interactive activity about stress reduction strategies. These activities start January 9.  

You won’t want to miss Thursdays this spring! Check out all the great offerings happening 5:15-6:15pm in the Wellness Suite: 

  • January 10 Meditation and guided vision board* 
  • January 24 Yoga 
  • February 7 Self-care Box* 
  • February 21 Knitting* and Overnight Oats 
  • March 14 Stamp making*  
  • March 28 Yoga 
  • April 11 Art Journaling* 
  • April 25 Pilates 

*Part of the Mindful Making Series in collaboration with Student Engagement Programs.   

The Wellness Suite is located in 20 IM Building and is open M-F 8am-5pm in addition to the activities listed above.

Wellness Activities

#HealthyPSU, On Campus, Stress Management

All students are welcome to join Health Promotion and Wellness in 20 IM Building for wellness activities. The wellness suite is a great space for students to unwind and relax. Enjoy Yoga, coloring, meditation and much more. Bring a friend and let’s de-stress, Thursday’s 5:15-6:15 p.m.

Here’s what coming up:

October 4 – Yoga 5:15-6:15 p.m.

October 11 – Art as Meditation 5:15-6:15 p.m.

October 18 – Learn to Meditate 5:15-6:15 p.m.

November 1 – Game night, coloring and Puzzles 5:15-6:15 p.m.

November 15 – Knitting and Overnight Oats 5:15-6:16 p.m.

November 29 – Pilates 5:15-6:16 p.m.

Skin Health

Healthy Eating, Sleep Management, Stress Management

It is summer time!  And now is a good time to pay attention to your skincare. You may not be getting any younger, but that doesn’t mean your skin has to suffer the consequences commonly associated with aging.  Simply tweaking a few habits can have a profound effect on the health of your skin. Many toxins are naturally excreted through the skin, which is why internal damage caused by poor lifestyle and nutrition can wreak havoc on skin quality (1). Fortunately, there are many things you can do on a daily basis to maintain a healthy glow.

Protect yourself from the sun: Long-term sun exposure can cause wrinkles, dark spots and can increase your risk of skin cancer. Spending a little time in the sun each day helps your body produce essential Vitamin D (2), but too much sun can cause skin damage. Use a broad-spectrum sunscreen with an SPF of at least 30 (even on cloudy days), and don’t forget to re-apply every couple of hours (3).

Drink plenty of water: Proper hydration is essential to maintain a youthful complexion. Even mild dehydration can cause the skin to become dry. Make sure you are drinking enough water throughout the day. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups for men and 11.5 cups for women (4).

Eat foods with antioxidants: Antioxidants are vital to healthy skin because they reduce skin damage and inflammation. Research shows that eating foods rich in antioxidants can restore healthy skin while also protecting skin from the sun’s damaging rays. Some of the best sources of antioxidants include blueberries, green leafy vegetable and melons (5).

Be tobacco free: Aside from increasing the risk of lung cancer, smoking makes your skin look older and contributes to wrinkles. Smoking damages collagen and elastin – the fibers that give your skin strength and elasticity.

Engage in activities that relieve stress: Chronically elevated stress levels can trigger acne breakouts and other skin problems (6). Find an activity you enjoy and do it regularly. Consider yoga, walking, and meditation to reduce stress. Your skin will thank you!

Check with your skincare professional for more tips to help your specific skin type.

Resources:

  1.  Krohn, J. (1996). The Whole Way to Natural Detoxification. Vancouver: Hartley & Marks Publishers.
  2. Mostafa, Wedad Z., and Rehab A. Hegazy. “Vitamin D and the Skin: Focus on a Complex Relationship: A Review.” Journal of Advanced Research6 (2015): 793–804. PMC. Web. 6 June 2018.
  3. AAD, https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs
  4. Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
  5. American Heart Association, https://www.empoweredtoserve.org/index.php/get-healthy-summer-skin/
  6. Maleki, Aryan, and Noorulain Khalid. “Exploring the Relationship between Stress and Acne: A Medical Student’s Perspective.” Clinical, Cosmetic and Investigational Dermatology11 (2018): 173–174. PMC. Web. 6 June 2018.

Reduce Stress with Physical Activity

#HealthyPSU, Exercise, Exercise is Medicine, Fitness, On Campus, Stress Management

College can be stressful. Stress will always be part of life, so the key question is: how will you respond to it? Researchers at the University of Nevada, Las Vegas (UNLV) studied one strategy to help you handle stress during college: physical activity (1). The researchers conducted a 3-day program called “Fitness4Finals” (F4F), which focused on increasing the physical activity of college students during final exams. The goal of the program was to reduce stress levels associated with final exams.

The program included light, moderate, and high intensity exercises. The light intensity exercises included yoga, Pilates, Thai-chi (50 minute duration). Moderate intensity exercises included 50 minute fitness walking, 10-30 minute stair climb, and 4 minute Flash mob. High intensity exercises included 50 minute boot-camp, 50 minute cardio-boxing, and 1.5-5 minute obstacle course. The students participated in at least one of these exercises every day for 3 days.

Researchers examined the change in perceived psychological stress (PPS) of students before and after F4F events. The results revealed that the program was effective in lowering perceived stress of participants. However, physiological measures of stress were not significantly different.

At the end of the program, students said:

  • “I was able to clear my mind and [physical activity] helped me focus more when I did have to sit down and study [for finals].”
  • “[Physical activity] gave me an active outlet and break from schoolwork.”
  • “I felt compelled to relax my mind.”
  • “I felt mentally relaxed after yoga and meditation.”

Being active can be beneficial on many levels, including improving academic performance (2), mental health, social health and physical health (3). You can receive these benefits from any type of physical activity, including fitness walking, jogging, stair climbing, boxing, Pilates, Thai-chi, swimming, and playing basketball, tennis, football. You can make physical activity fun by discovering the exercises you enjoy the most!

College can be stressful, especially during finals. One way to manage stress is by being active. As one of the participants of F4F stated, physical activity can give you an opportunity to clear your mind and relax, which will help you concentrate better during studying. Next time you feel stressed, take a walk or play basketball!

Sources

  1. Koschel, Tessa L., John C. Young, and James W. Navalta. “Examining the Impact of a University-driven Exercise Programming Event on End-of-semester Stress in Students.” International journal of exercise science 10.5 (2017): 754.
  2. Salas CR, Minakata K, Kelemen WL. Walking before study enhances free recall but not judgement-of-learning magnitude. J Cognitive Psychol. 2011;23(4):507–513.
  3. de Vries JD, van Hooff MM, Geurts SE, Kompier MJ. Exercise as an intervention to reduce study-related fatigue among university students: a two-arm Parallel randomized controlled trial. Plos ONE. 2016;11(3):1–21.

Written by HealthWorks member, Deniz Siso

Welcome to the Wellness Suite

#HealthyPSU, Exercise, Exercise is Medicine, Fitness, Healthy Eating, On Campus, Sleep Management, Stress Management

What is the Wellness Suite?
The Wellness Suite is located in 020 IM and offers a variety of services and houses both the Center for Fitness and Wellness (CFW) and Health Promotion and Wellness (HPW).

What services are offered at the Wellness Suite?
The suite is divided into two areas. HPW (part of Student Affairs) offers wellness services and the nutrition clinic in this section of its space. Students from the peer education program, HealthWorks, conduct the free wellness services. As a student you can sign up for services on these topics: Healthy Eating, Physical Activity, Sleep, Stress, Healthy Relationships/Sexual Health, and Financial Wellness. Each service consists of three, one-hour session over a three week period. These services are open to all Penn State students and are a great opportunity to take a step towards making healthy lifestyle changes! You can also schedule a nutrition clinic appointment with a registered dietitian. The suite includes a relaxation room with adult coloring books, biofeedback software, and other calming features such as zen gardens and relaxation soundtracks. During the gray winter months, you can use a light therapy box in the relaxation room. All are welcome to come unwind! Wellness services and nutrition clinic appointments are free.

The CFW is part of Kinesiology and offers fitness testing. The CFW peer interns conduct fitness assessments and blood lipid/glucose testing. The fitness assessment consists of body composition, VO2 max bike test, push-up, curl-up, and flexibility tests. Several of the Kinesiology fitness classes (e.g. 061, 093, 201) require students to complete fitness and blood testing, but any student is welcome to make an appointment! The fitness assessment takes ~45 minutes and costs $13.27 and the blood testing is $29.76.

How do I sign up for HPW Wellness Services?
Phone: 814-863-0461
Web: Schedule using https://studentaffairs.psu.edu/free-wellness-services 
Click “schedule online”
Choose a service that interests you!
Hours: 8:00 am – 5:00 pm

How do I sign up for fitness testing with the CFW?
Phone: 814-865-4488
Web: https://sites.psu.edu/kinescfw/schedule-your-assessment/ 
Hours: 7:30 am – 5:30 pm

Physical Wellness: What It Is, Why It’s Important, and How to Cultivate It

#HealthyPSU, 9 Dimensions of Wellness, Exercise, Healthy Eating, Sleep Management, Stress Management

What does it mean to have Physical Wellness? Physical wellness means getting adequate sleep, eating a healthy and balanced diet, being physically active every day, and getting an annual medical check-up (1).

Why is Physical Wellness Important? Physical wellness is important because your body needs to be healthy so you can perform to the best of your ability in all areas of your life, including academically.  Physical activity is just one aspect of physical wellness.  It also includes managing your stress, getting enough sleep, and eating a healthy diet.  Many college students struggle with getting enough sleep.  Staying up late to cram for an exam or write a paper can be counterproductive because you will accrue sleep debt.  If you are sleep-deprived, your memory will not be as good and you will not be able to learn efficiently or focus your attention.  Also, sleep, stress and physical activity are all connected.  If you are physically active, you will reduce your stress level and will probably sleep better as well.

How do you cultivate Physical Wellness?  To cultivate physical wellness you must get adequate sleep (7-9 hours) every night (1). Aim for 30 minutes of moderate intensity exercise per day. Incorporate strength training and stretching into your exercise routine (5). You can achieve a balanced diet by eating at least 5 servings of fruits and vegetables per day (1 serving = about 1 cup), eating whole grains and, if you eat meat, make sure the protein is lean (e. g., fish, chicken). Limit saturated fats, but consider including more unsaturated fatty acids found in foods such as chia seeds, avocados, and salmon (6). Avoid consuming trans fats (6). In general, make sure to eat a variety of whole foods to get the most out of every meal (7).

Sources

  1. Ohio State University Student Wellness Center: 9 Dimensions of Wellness https://swc.osu.edu/about-us/9-dimensions-of-wellness/
  2. Harvard Health Publishing; Harvard Medical School: Importance of Sleep: 6 reasons not to scrimp on sleep https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
  3. UC Davis Student Health and Counseling Services: https://shcs.ucdavis.edu/wellness/physical
  4. U.S. Department of Health and Human Services: Why is Sleep Important? https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
  5. U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html
  6. Choose My Plate: Saturated, Unsaturated, and Trans Fats https://www.choosemyplate.gov/saturated-unsaturated-and-trans-fats
  7. Choose My Plate: USDA Food Pyramid http://www.foodpyramid.com/myplate/

Health Promotion and Wellness now accepting applications for peer educators

#HealthyPSU, Body Image, Cooking Videos, Fitness, Healthy Eating, On Campus, Recipes, Sleep Management, Stress Management

Health Promotion and Wellness is currently accepting applications for HealthWorks, a peer outreach and education program at University Park. The deadline to apply is March 2.

HealthWorks offers two unique opportunities for students who are interested in health and wellness. These opportunities include facilitating one-on-one wellness services and conducting outreach events and educational workshops. During the application process students prioritize which opportunity they are most interested in.

Participation in the program is a three semester commitment, which includes one semester of training (during fall 2018)  and two semesters of service. For this reason, students who wish to apply must plan to graduate in fall 2019 or later.

Training for the program requires the completion of a three-credit course offered through Biobehavioral Health in the fall semester.  Students learn about the following topics in the course: alcohol and other drugs, financial literacy, sexual health, nutrition, physical activity, sleep, and stress. There are no prerequisites required to register for the course.

After completing the 3-credit course, participants are required to complete 45 hours of service each semester. Members participate in one of two opportunities:  1) deliver free wellness services about stress and time management, physical activity, nutrition, sleep, sexual health and healthy relationships, and financial literacy;  or 2)  conduct educational workshops, hold outreach events, plan and implement health promotion initiatives.  A few examples of the health promotion initiatives include conducting healthy cooking demonstrations, writing blog and social media posts for Healthy Penn State and appearing in The Body Monologues.   A small group of students are trained to provide HIV test counseling.

If you’re passionate about health and promoting the well-being of all Penn State students, then HealthWorks is a great fit for you,” said Christina Volpicelli, a senior majoring in biobehavioral health.  “HealthWorks also offers many leadership and learning opportunities for its members such as video editing, leading health campaigns, public speaking and teaching skills to educate the Penn State community.  Everything you will learn and the people you will meet through this organization will benefit you throughout any career you wish to pursue.”

For more information about HealthWorks, including an application, please visit  http://studentaffairs.psu.edu/health/wellness/healthWorks.shtml.