CAPS Corner

What even is normalcy? It is loosely defined as a state of what is routine or expected — "business as usual," if you will. But can normalcy be attained while we are still navigating the nuances of a surging global pandemic (among several other tragic things happening in our world right now)? The answer is unknown, though, it may be safe to say that “normalcy” may need to shift from “what was” to “what is.” That being said, we as a community are able to work toward knitting together our new sense of normalcy. This takes into account the trauma that we have endured, our constantly changing environment and newly emerged unique needs. 

Acknowledging our experience

We have all been navigating a (hopefully) once-in-a-lifetime event these past 18 months. With that has come much change, grief and loss, and plenty of fear and uncertainty. While some spaces have been intentional around acknowledging that pain, others have not. Please take a moment to recount all that you have been through this past year and a half, how life is demonstrably different from times before COVID, and the ways in which you have had to make change to adapt to an ever-evolving environment. 

Reflecting on our experiences

What have these experiences been like for us? In what ways have we been impacted? Do I feel differently than I did before, and if so, in what ways has that changed my behaviors and/or my outlook on life? It is important to deepen our understanding of the experiences we have just come to acknowledge. By building a narrative around our felt, emotional and subjective experiences, we are better able to understand its overarching meaning and how to integrate it into our lives moving forward.

Redefining what it means to move forward

Throughout the past year and a half, it has been normal to ask all of the big existential questions — all of the “whys,” if you will. From that, our experiences, our connections with others, our values and principles can all help us in moving forward toward a way of living that feels congruent with who we are, what we want and what we stand for. Work on identifying the aspects of life that resonate with you most and make decisions that bring you closer to those values each day.

Recovering from continuous challenge

Be sure to continue to connect to the people, places, and things that were fulfilling to you before the pandemic struck. While we are currently in the midst of crafting this new sense of “normalcy,” that doesn’t mean that elements of yesterday shouldn’t be present in your world today. In order to cultivate a full life for yourself, it is important that we are connecting to what has historically been joyful for us while also potentially shifting the ways in which we now approach the world and how we prioritize different aspects of our lives.

Fall 2020 is a semester unlike any other. This is the first time in our current history that we are navigating a global pandemic that is majorly impacting institutions of higher education and its people. Between hybrid learning, mandatory face coverings, physical distancing practices and canceled major events like tailgates and graduation, we are all learning to adjust. Please read ahead to understand the ways in which we as a collective are being impacted and what can be done to manage this adjustment as smoothly as possible.

Maintain a sense of normalcy and establish a routine: The alarm blares at 7 a.m.. It can feel tempting to turn it off and roll over to the other side. As time is currently relative and responsibilities are nebulous, it may be hard to feel as if the day holds meaning and purpose. Try to live your life as you would were there no pandemic present. Set a consistent bedtime and wakeup time, be sure you’re eating three meals per day, and schedule time for completing assignments, studying and relaxing.

Navigating online learning: If you ask me, online coursework is harder than in-person classes. It requires more preparation, reading and time to ask questions and tie up loose ends. While it may be nice to listen to lectures from the coziness of your own bed, it can be confusing to our internal systems. Create a schedule for when you actively engage in coursework, when you read, when you study and when you complete assignments. It is OK to create a loose outline and make adjustments to it as you go. Additionally, it may be helpful to establish a shared study/learning schedule with a classmate or two.

Connect with others: We need connection with others now more than ever. Life amid COVID-19 is lonely and isolating. While some of you may be living in a house of fifty, others may be assigned to a single with no roommates. Be sure to plan for quality time with friends from home, family members and new classmates or floormates. While the weather is good, take a stroll to enjoy some bubble tea or pizza. Connect with classmates to play “get to know you” games and other fun icebreakers. Whatever your style may be, be sure to connect, connect, connect!

Allow space for losses: Times are really difficult right now for everyone. College life as we know it has been drastically altered this year. Especially for people in their first year and for those who are graduating, this year may be particularly disappointing, as meeting people is more difficult and it is unclear whether or not there will be a commencement ceremony at all. While it is important to mourn the loss of things that we once never even questioned, it can feel overwhelming if we allow that grief to overtake us. Instead, make space for the emotions that accompany the grief and loss, and know that things will change and get better in time.

Tend to your mental health and wellness: Over the past six months, rates of mental illness have skyrocketed nationwide. Because life has changed drastically in such a short amount of time, it is more important than ever to take care of our mental and physical wellness. Carve out time to engage in a meditation practice, journal your experiences at the end of the day, set boundaries with others, and/or watch Netflix. The emotional labor involved in navigating this pandemic is extremely emotionally exhausting, so please don’t be surprised if you’re feeling more tired or glum each day. With that, be sure to take care of yourself and engage in meaningful and joyful practices.

These are hard and challenging times. Aim to find the bright spots in every day, and be patient with yourself and others. We will all get through this together!

Much in our collective lives has changed during the COVID-19 pandemic. In-person classes ended abruptly, commencement ceremonies postponed to an indefinite date, and we are relegated to living the majority of our lives in our homes, potentially states away from loved ones. This time is especially complicated for health care providers serving on the front lines. Some may be directly taking care of patients who are COVID positive, while others may wish to utilize their skills to do so but are unable for myriad reasons. Additionally, some may be nervous to work as a new nurse, nurse practitioner, tech or extern as we navigate a precarious health care landscape. In all, it is important that, regardless of our specific circumstances, we acknowledge that we as a collective are existing among the grief and trauma that is part and parcel of this generational milestone. Now, more than ever, with our new way of navigating life, it is essential that we engage in self-care throughout this time. Please find some tips that you can work to integrate into your lives as we move through this together.

Stay connected
Social distancing does not mean that we need to limit our social connections with others. Be sure to reach out to family and friends, maintaining a semblance of normalcy that existed before the pandemic. Plan for weekly coffee chats, Netflix viewing parties and Houseparty game nights. Impromptu, spur-of-the-moment connection is also encouraged. Perhaps go old school and pick up the phone or write a letter to be sent through the U.S. Postal Service! Regardless of the medium you choose, it is important to not remain isolated and to connect with others during a time when loneliness is at its peak.

Know when to disconnect
While social connection is immensely important now, forever and always, it can feel exhausting at times. Be mindful of the recent phenomenon known as “Zoom fatigue,” which is related to being engaged in a plethora of meetings held via teleconferencing software. Please be attuned to your personal needs and know when to take a break from FaceTime, Snapchat or TikTok in order to decompress and recharge. This also applies to news and the media. All the information presented to us can be overwhelming. Be sure to limit your intake to an amount that feels manageable — one where you are informed without feeling overwhelmed.

Establish structure/routine
It is always important and necessary to follow a basic routine in support of our mental, physical and spiritual health. Nowadays, this is especially difficult as we are often fatigued with the exhaustion of navigating uncertain times. It is helpful for us to maintain some control over what we can. With that said, establishing a healthy sleep schedule, choosing nourishing foods and getting in moments of movement throughout the day is essential. Additionally, adding in time for journaling, meditation or prayer is equally as important in order to maintain some grounding and consistency.

Try something new
Having an established routine or structure of sorts is integral to our wellness throughout this time. Though, with many limitations set in place, it can feel monotonous at times. Therefore, it may be in our best interest to try out a new hobby or activity. Perhaps now is the time to order the embroidery kit you’ve been eyeing, or take up Pilates, learning from the multitude of YouTube trainers basking in their fifteen minutes of fame. Whatever it is, be it virtually touring aquariums across the globe or cultivating your green thumb, be sure to try something new that feels both fulfilling and exciting.

Maintain hope
Surely, this may be one of the more difficult tasks on this list, albeit just as important as the others. Recognize that this is the current state of the world, and unfortunately there is not much we can do about it outside of public health measures that are already being emphasized. Reassure yourself that this will eventually come to an end, in time. And while we wait and continue practicing guidelines proposed by leading experts in the field, it is necessary that we live in the moment, honoring the areas that we are privileged and grateful for while simultaneously acknowledging the difficulties and losses we are experiencing. There is always something reassuring about knowing that we are all in this together.

Whether this is your twentieth or your first Michigan winter, it is no surprise to anyone that it is cold, icy, and dreary. Trudging through feet of snow on your way to morning clinicals, being blasted with bone-chilling winds upon leaving your late-night study sessions, and forgetting what the sun looks and feels like can leave a lot of people feeling down. While not everyone experiences seasonal affective disorder, many do notice a shift in their mood, energy, and physical wellness.

What are the winter blues?

The winter blues consists of a set of symptoms that often present themselves during the winter months (approx. Oct-April) when it is darker and colder out. They tend to manifest through emotional, psychological, physical, and social ways. Some common experiences include:

•          sleep disruptions (e.g. sleeping more or less than usual)
•          sluggishness, lethargy
•          decreased motivation
•          feeling less social than usual
•          “gloomy” mood

Why do I experience the winter blues?

The main reason for the winter blues is due to the decreasing amount of time the sun is present, which equates to darker days and earlier nights. As a result, individuals may experience a dip in serotonin and melatonin levels, which are neurotransmitters and hormones that regulate mood and sleep, respectively. Additionally, this can lead to disruptions in a person’s circadian rhythm (your body’s internal clock), which helps control sleep-wake cycles.

How do I work to ease the winter blues?

It’s true that we have no immediate control over the weather around us. Instead, we can work to take active measures to keep ourselves as healthy as possible during the long-stretch of arctic temperatures and cloudy skies. Here are some tangible steps you can work toward integrating into your everyday routines:

1. Exercise: movement helps improve mood and mental functioning
2. Make healthy food decisions: while alright to eat refined carbs (e.g. pizza) in moderation, they can lead to increased sluggishness. Try to opt for more frequent complex carb (e.g. broccoli, lentils) consumption as they take longer to digest and don’t cause sudden spikes in blood sugar
3. Create a sleep routine: this will help create consistency for your circadian-rhythm, which will help alleviate a decrease in energy
4. Get outside: while this may seem counter-intuitive as we might wish to avoid the cold; it is important to get fresh air into our lungs and absorb (what little) vitamin D the sun is giving off
5. Light therapy: a full-spectrum light box can help regulate your body’s circadian rhythm and help release serotonin and melatonin. Check out smaller light boxes on Amazon or visit one of UM’s CAPS’s Wellness Zones to sit in front of a large one.
6. Have fun: it is important for us to keep as much consistency as we can in order to help with our mood and energy. Connect with friends, travel somewhere exciting, have a movie viewing party, or create a spa day

What if it feels like it’s more than just the winter blues?

If you are noticing that you (or someone else) are:

• experiencing depressed mood most of the day, nearly every day
• have a loss of interest in activities you typically enjoy
• withdrawing or isolating from family/friends
• struggling to focus or perform at school/work
• feeling constantly fatigued and lethargic
• feeling hopeless about the future
• having suicidal thoughts

it may be indicative of the presence of seasonal affective disorder. If this is the case, it would be helpful to consult with a professional. CAPS and/or UHS can help you discern whether your experience might necessitate something in addition to the six strategies listed above.

In the meantime, strap on your snowshoes and enjoy the crisp winter air! 

Learn how mindfulness can benefit you and find tips on how to practice it yourself with this helpful handout from Counseling and Psychological Services.

October is Intimate Partner Violence (IPV) Awareness Month. This month, we’ll take a look at what IPV is, its prevalence, signs, impact, and resources.

What is Intimate Partner Violence?

IPV is violence that occurs when physical, sexual, and/or psychological harm is caused by a former or current partner. It can occur amongst all genders and sexual orientations. It includes:

• Physical violence (e.g. hitting, strangling, shaking, restraining)
• Sexual violence (e.g. attempted or actual sexual contact when one partner is unwilling or unable to consent [as in, affected my alcohol/substances, illness])
• Threats of physical or sexual abuse (e.g. causing fear through words, actions, weapons)
• Psychological/emotional abuse (e.g. bullying, isolating, controlling)
• Stalking (e.g. following, harassing, or unwanted contact that elicits fear)
• Coercive control (e.g. exploitation, deprivation of freedoms, intimidation)

Prevalence

According to the American Psychological Association (APA):

• More than 1 in 3 women and 1 in 4 men in the U.S. have experienced rape, physical violence, and/or stalking by an intimate partner in their lifetime.
• Women with disabilities have a 40% greater risk of IPV, especially severe violence, than women without disabilities.
• 1 in 5 female high school students reports being physically and/or sexually abused by a dating partner.
• IPV is the leading cause of female homicides and injury-related deaths during pregnancy.

Signs

Some characteristics of a partner that is engaging in IPV can include:

• Acting jealous and possessive
• Exhibiting controlling behavior (e.g. being bossy, giving orders, making all the decisions)
• Being frightening and causing worry about reactions to things said or done
• Blaming the partner for their own mistreatment
• Not accepting responsibility for their actions
• Pressuring a partner for sex, or being forceful/threatening about sex
• Unpredictable mood swings with a history of fighting, mistreatment of others, or cruelty
• Having a history of tumultuous relationships and blaming the other partner
• Misuse of alcohol and/or other drugs and blaming behavior on substances

Impact

The consequences of IPV do not just affect the person being abused. It is also a societal and public health concern. Some consequences (for both the abuser and society) include:

• Physical injury (e.g. cardiovascular, gastrointestinal, reproductive, musculoskeletal, etc.)
• Mental health concerns (e.g. depression, PTSD)
• Homicide
• Suicide
• Child maltreatment (e.g. exposure to abuse, neglect, physical/psychological harm)
• Economic costs (e.g. medical and criminal justice costs)
• Lost productivity from paid work
• Property damage or loss

Resources:

IPV is both preventable and survivable. There are many resources available to those who might be affected. At U-M, both Counseling and Psychological Services (CAPS – caps.umich.edu) and The Sexual Assault Prevention and Awareness Center (SAPAC – sapac.umich.edu) are two departments that can help provide resources to those impacted by IPV.

For further reading on IPV, its causes, signs, impact, and additional resources, please visit:

1. https://www.cdc.gov/violenceprevention/intimatepartnerviolence/index.html
2. https://apps.who.int/iris/bitstream/handle/10665/77432/WHO_RHR_12.36_eng.pdf;jsessionid=60B804A69A9F818F6403DC0A2BB05C18?sequence=1
3. https://preventipv.org

Self-care is certainly a buzzword these days—and for good reason! Self-care as a practice was born in the medical field during the late 1960s, catching momentum into the early 1970s. It was (and is) used by healthcare professionals to help provide a sense of autonomous care for patients who were often elderly and/or quite ill. This momentum forced its way into academia, in which individuals employed in emotionally-heightened professions (e.g. social workers, EMTs, nurses, etc.) were encouraged to engage in self-care under the notion that “one cannot adequately take on the concerns of others without taking care of themselves first”.

While the concept of self-care has been steadily making its way into mainstream American culture since its inception, it is important to demystify what exactly self-care is. Essentially, self-care is an activity that we deliberately engage in, in an effort to take care of our physical, mental, and emotional health. Such an activity is defined by the person choosing to engage in self-care. Therefore, for one person, self-care may be saying “no” to an invitation to a party, while to another person it may mean saying “yes”. Whatever the self-care activity is, it is important that we choose to engage in it as a way to live in accordance with our values and to promote positive wellbeing. 

It is important to note that self-care is neither selfish nor indulgent. While it does often mean that we are taking time out of the day to take care of ourselves, whether by taking a stroll through the Arb, enjoying a long, hot shower, or watching a third episode of Friends; these are intentional undertakings that help refuel our soul in an effort to make us more available to those around us.

Some helpful tips to living a balanced life via self-care, include:

• Stick to the basics: engaging in healthy eating, consistent exercise, and plentiful sleep provide us with the foundation we need to implement more original forms of self-care activities into our lives.
• Self-care is something that needs to be actively planned: over time, you will find your own rhythm and routine. Until then, self-care activities need to be an active choice you make. Be sure to schedule such activities in your planners and set reminders on your phone.
• Keep a conscious mind around self-care: in order for us to feel taken care of by ourselves, it is important that we view self-care activities as such. When you are choosing to take a break from studying to have lunch with a friend, know that this is a decision made in order to treat your body and soul as a whole. 

For a list of 45 simple self-care practices, please see: https://tinybuddha.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/ 

February 25^th is the start of National Eating Disorders Awareness (#NEDAwareness) week sponsored by National Eating Disorders Association (NEDA). In honor of paying tribute to the week, and in keeping with wellness and wellbeing, we will explore some tips to help with engaging in both mindful and intuitive eating practice.

Mindful Eating is the practice of paying attention to and become aware of our thoughts, feelings, and physical sensations related to eating, while avoiding judgment or criticism. This practice allows us to be more in tune with our body’s needs, as well as more engaged in the act of eating. Here are some helpful tips on how to engage:

1. Listen to your body and stop when full: the body responds to its satiation signal about 20 minutes after reaching satiety. By letting our body catch up to our brain by chewing our food more thoroughly and taking breaks between bites, we are able to honor our body’s natural signals as to when it is satiated.

2. Eat when your body tells you to: know your body’s personal hunger signals. Too often, we eat when our mind tells us to, which frequently leads to stress-eating or eating out of boredom. Instead, pay attention to what your body is communicating to you. Is your stomach growling, energy low, or are you feeling lightheaded? Become acquainted with your body’s way of letting you know it needs to refuel.

3. Eat with others at set times and set places: while we can’t always control our aimless snacking that occurs from time to time, it can be helpful to schedule meals at a consistent time and in a consistent place. Creating an environment that is conducive to mealtime (e.g. putting food on a plate and sitting at a table with others) helps slow us down and increases connection with others.

4. Eat food that are nutritional: we are often drawn to foods that produce emotional comfort during times of stress. While this is appropriate in moderation, it can be helpful to find nourishing foods that are also satisfying and comforting. By taking the time to engage our 5 senses when consuming a meal or snack, we are more apt to enjoy the experience of eating over the actual food that we are ingesting.

5. When eating, just eat: when we try to multitask while eating, we tend to distract ourselves from being able to listen to our body’s needs and wants. Instead of eating in front of Netflix, perhaps try sitting at table by yourself or with a friend and engage in a full-body experience and/or good conversation.

6. Consider where food comes from: it can be hard to not feel both grateful and interconnected to the food we consume when taking the time to pause and consider all the people involved in the meal sitting on our plate. Consider those who planted and harvested the ingredients, those who supported them, those who stocked the shelves, and the loved ones (and yourself) who prepared the meal.

For tips on intuitive eating, please go to intuitiveeating.org/10-principles-of-intuitive-eating/

Living in a society that constantly expects us to add to our proverbial plate means that time management can often times be a struggle. Included are some tips to help with effective time management strategies as you plan to navigate a busy semester ahead.

Tip 1: “Thin out” your responsibilities

Try not to read texts word for word. Instead, focus on key points and essential information. Also, use time-consuming strategies (e.g. color-coded notes/flashcards) only on “difficult to master” subjects. This will help save time in the long run, allowing you to focus on the most pertinent material.

Tip 2: Let it go

A lot of time is likely to be freed up when we let go of the desire to “be perfect” and the need to “finish it now”. Perfectionism is one of the greatest causes of anticipatory anxiety, which frequently leads to procrastination. Instead, aim to do your best. Additionally, our minds are actually able to be more productive and creative when we come back to our work after taking small breaks.

Tip 3: Treat your body and soul

You get the most done when you lead a balanced life. Therefore, take some time to exercise, sleep well, socialize, and engage in hobbies. By living a full and well-rounded life, we tend to be more productive in general.

Tip 4: Break it down

Having a task that is tangible and more manageable increases the likelihood that it will be successfully completed. Instead of telling yourself “I need to memorize all of the pharmacology material” break it into smaller pieces. First, make a study guide for chapters 1-5. Then, create potential test questions. Next, work with a classmate to test each other on your knowledge. This way it is three smaller sprints, as opposed to one long marathon.

Tip 5: Map it out

Regarding effective time management, it can be helpful to have a loose framework to work off of. Invest in a good planner and use it! Visualize your semester ahead and plan for it. Make sure to have a general sense of important deadlines and plan around those. It can be beneficial to create a to-do list for the next day, prioritizing tasks into high, medium, and low importance categories.

Tip 6: One thing at a time

While individuals today may claim to be great at multi-tasking, the truth is that they absolutely are not. In fact, the human brain is notoriously awful at focusing on more than one thing at a time. Try focusing on the assignment that is due this week and not the exam that is at the end of the month. Also, while helpful to take social media breaks, it can be important to only study when you’re studying. Then when you’re Facebooking, only Facebook.

The holidays can be an exciting time of the year. Between trimming the tree, lighting the menorah, seeing extended family, watching cheesy Hallmark movies, and snuggling with pets by the fire, there is no shortage of things to do. While this time can be invigorating, it can also quickly become stressful and exhausting if we’re not mindful and intentional about the ways in which we choose to engage.

During this time, we are often tasked with traveling, socializing, shopping, cooking, and the list goes on. While these might not be inherently negative activities, they can impart a mix of emotion. Sometimes we might be asked to spend time with those we don’t get along with, are expected to spend money when funds are tight, and/or feel compelled to host the “perfect” party. In order to sustain our energy and live into the holiday spirit in its most authentic form, it’s important that we practice some self-care.

In prioritizing wellness over the holiday season, some tenets to lean into include:

1. Listen to your needs and give yourself permission: Check in with yourself and decide whether or not you have the energy to visit with some old acquaintances. If you’re not feeling it, respect this, and allow yourself to politely turn down plans and take a raincheck for later. Really listen to what your mind, body, and soul are asking of you.
2. Try not to get swept up in the hustle and bustle: The holiday time can be a whirlwind. If we’re not careful, we can run from errand to errand, city to city, house to house. It can be helpful to plan for activities like shopping and cooking early on, in order to be the most present that we can be in each and every moment. When spending time with others, focus on that experience. Planning for check-offs can wait another day.
3. Engage in moderation: This is often a time of excess— people, food, sleep, libations—you name it! Be sure to integrate some of your usual routines and activities in an effort to maintain some semblance of normalcy and to not overdo it. And, with that said, do make sure to enjoy a third, or fourth, cookie following dinner.
4. Maintain realistic expectations: The holidays can be a really special time of year. Outside can look like a scene from a snow globe and there is usually an air of merriment and whimsy. Yet, beyond this façade, it can be just like any other time of year. Therefore, it can be important to remember that we will still experience our usual ups and downs regardless of whether Santa plans to pay us a visit or not.

Binge drinking is defined as consuming 5 standard drinks for males and 4 standard drinks for females over a 2-hour period. When binge drinking, a person’s Blood Alcohol Content (BAC) will likely rise to 0.08 and above. At this BAC, it is illegal to operate heavy machinery and a person’s motor functioning, coordination, balance, reaction time, speech, vision, memory, judgment, self-control, awareness, and emotional functioning are significantly compromised.

The Substance Abuse and Mental Health Services Administration (SAMHSA) reports that approximately 40% of U.S. college students have endorsed engaging in at least one incidence of binge drinking over the past two weeks. Binge drinking can result from a variety of factors such as stress, anxiety, decreased self-confidence, traumatic experiences, and pressure to fit in. Additionally, binge drinking is more likely to occur on campuses that have a large fraternity/sorority presence and a strong athletic program. 

As the saying goes: “too much of anything can be bad for you." This is also true for too much alcohol, which can have negative and lasting effects. Each year, alcohol use is responsible for 1,825 deaths, 696,000 assaults, and 97,000 sexual assaults on college campuses. Additionally, 1 in 4 students report negative academic consequences as a result of alcohol use (e.g. missed classes, falling behind, lower grades), and 20% of college students meet criteria for an Alcohol Use Disorder (AUD) at any given time.

If you or someone you know is looking to decrease their alcohol consumption, it is important to first ask “why” you are engaging in binge drinking. Having an awareness and understanding of certain behaviors is the first step toward enacting change. Seeking support from friends, family, and/or professionals may help you to uncover the “why”, help reduce stressors in your life, and allow you to move toward change.

Since it may be unrealistic to completely eliminate alcohol from your life, if you are looking to cut down, some helpful tips include:

• identifying (and sticking to) the number of standard drinks that you intend to consume over the course of a day/night/event
• having a glass of water between every drink
• eating a filling meal before drinking
• not drinking while getting ready to go out, and instead, waiting until you’re already at the event

Did you know that according to the American Sleep Association, 37% of adults ages 20-39 report being sleep-deprived? Shockingly, sleep deprivation accounts for 100,000 medical mishaps that occur in U.S. hospitals each year. Not only is sleep important for the safety of others, it is also extremely important for an individual’s physical, mental, and emotional wellbeing.

Studies have shown that when we are well-rested, we are more likely to experience greater physical health including increased immune system functioning, improved memory, and decreased susceptibility to infection and disease. Adequate restful sleep also helps improve mental efficiency, which can lead to higher grades, sharpened attention, and increased creativity. Overall, sleep allows us to function at our best!

While adequate and restful sleep is sometimes seen as a luxury, especially while being busy and in school, it is important to prioritize and make time for it. 

• Establish a consistent, relaxing bedtime routine: e.g. a warm shower, followed by light stretches, and 30 minutes of reading for pleasure.
• Create a comfortable sleep environment: try comfy pillows, a cool room, ear plugs, and blackout curtains.
• Avoid caffeine and disruptive foods just before bedtime: it may help to limit caffeine intake to the morning and early afternoon, while also steering clear of heavy, rich, and/or spicy foods late into the night.
• Limit daytime naps: while 20-30 minutes of “power-napping” can lead to improved mood, alertness, and performance, anything longer may be draining and disrupt established sleep patterns.
• Exercise and movement: exercising well before bedtime promotes continuous sleep and allows for drastically improved sleep quality.
• Turn off electronics: while very tempting, using phones/tablets/laptops in bed causes our brain to associate being in bed with wakefulness, as opposed to sleeping. Additionally, it can lead to overstimulation, making it more difficult for us to fall asleep.

Stress has been found to be the number one indicator of disrupted sleep, so please take care of yourselves by engaging in self-care and stress-reducing activities.

Setting boundaries is an important aspect of self-care and it is essential to identify, assert, and maintain boundaries that provide protection and are in line with your overarching values. It’s true that the word “boundary” has been thrown around quite loosely for the last few years, but what exactly are boundaries?

 Boundaries are limits that we set to help define our roles, respect our needs, and outline what we find acceptable and unacceptable within that delineation. Setting boundaries is important within the practice of self-care and self-respect, communicating our needs within relationships, making time and space for positive and important interactions, and for setting healthy limits within a relationship. 

    It is important to note that boundaries will look differently for everyone, and even differently for the same person within different contexts. They can be rigid or flexible, physical or emotional, and often are influenced by a person’s cultural background, social identities, upbringing, and past experiences. Hence, boundaries are very personal to each and every individual, and therefore, important to recognize that what might feel okay to you, may not feel okay to someone else. 

    Sometimes it can be hard to set boundaries for ourselves. Often, as caring, compassionate individuals (in a care-taking profession/field of study), you might be more willing to put others’ needs above your own. Additionally, when you may relate to a person’s experience, feel responsible for others, struggle in saying “no”, and/or be in an inordinate position of power and privilege; it can be even more challenging to set and assert a boundary. In those instances, it is important to listen to your inherent needs and make decisions that prioritize your ability to be available and present to yourself, and thus, ultimately available and present to the other individual(s).

    At times when you’re feeling like a person or thing is draining you of your energy, when you are neglecting other responsibilities, when you’re making exceptions for particular individuals or entities, and/or when you’re noticing feelings of anger or resentment toward someone/something; then it is likely time to shift your level of engagement and set a boundary that protects yourself and allows your needs to be met. 

    As mentioned, setting boundaries can be a difficult task. You may have never previously done this or you may worry about how the other person may react. This is all natural! Some steps that can be helpful in boundary setting include:

1. DEFINE: identify the desired boundary (e.g. staying home to study instead of going to dinner)
2. COMMUNICATE: say what you need (e.g. “I need to stay home tonight to study, so I won’t be able to make it to dinner.”)
3. STAY SIMPLE: don’t over explain (e.g. don’t add anything additional that is not directly related to the shared statement/boundary)
4. SET CONSEQUENCES: say why it’s important (e.g. “I need to spend time studying for this test, as I am barely passing. Having dinner with you all is important to me, and therefore, I hope we can reschedule soon after my exam.”)

Setting boundaries can be a challenging and personal process, and an extremely important one at that. For some people it may look like saying “no” to a party, where for others, it may include saying “yes”. It can entail not responding to texts after a certain time in the night, or cutting an evening out short. Whatever the boundary may be, it is important that it takes your needs into account, is closely aligned with your overarching values, and allows you to be the best version of yourself so that you can continue to be present for and help support others.

Test anxiety is something that has plagued every human being who has ever taken an exam at least once in their life. Unfortunately, for many, it can occur more often than not. As such, it may be helpful to know what exactly it is, how it may show up in our lives, and what we can do to help manage it.

What is test anxiety?

Test anxiety is exactly as it sounds–anxiety around test taking! It is performance-related and can also show up for nursing students when it comes to engaging in simulation labs, check-offs, and/or clinical rotations. While it can feel overwhelming at times, it is important to know that a moderate amount of anxiety is expected, and actually helps motivate us to achieve and perform at peak levels!

How does it show up?

Symptoms of test anxiety can manifest in physiological, cognitive, and emotional ways. This means for some people they may experience: nausea or racing heart; difficulty concentrating or focusing; and/or frustration or feelings of impending doom, respectively.

What can be done?

1. While it is not possible (nor beneficial) to try and eliminate experiences of test anxiety, it can be helpful to try and manage it, as to keep it from becoming debilitating. Some techniques that can be helpful include:
2. Prepare- start studying early and consistently. Create a morning routine the day of the exam to help get you in the right frame of mind.
3. Refocus/reframe- attend to specific material in front of you at that moment. Try not to perseverate on achieving a certain score or whether you are performing well or not.
4. Embrace- distress will be present during the task at hand. Meet these feelings and sensations with compassion and make space to coexist with them.
5. Relax- of course, easier said than done, and practice calming and self-soothing techniques when anxiety is at its peak. Engage in pace or deep breathing, take a break to daydream, or recharge with a large drink of water.

Until we no longer perform or are no longer evaluated, test anxiety will be a part of our everyday lives. While it will likely never be enjoyable, the least we can do is work to better manage it and make space for it so one aspect of life can feel just a little bit easier.

If you’re interested in speaking further about test anxiety or other concerns related to mental health and wellbeing, please feel free to reach out (while enrolled in classes and in the state of MI) to schedule an initial consultation appointment with embedded CAPS counselor, Kristen Adams at [email protected].

It’s toward the end of the semester. You check your syllabus, calculate your current grade, and realize that you are further behind than you anticipated. You worry that you will never be able to catch up. You think to yourself, “oh no, what do I do now?”. While this is certainly a distressing situation, it is not a lost cause. Below are some tips that can be supportive to you if you find yourself in this situation and are unsure how to proceed. 

1. Don’t panic! 

It can be very easy (and sometimes reflexive) to freak out upon recognizing that you’re behind in your classes. While it’s natural to become worried upon this realization, panicking will only create greater chaos in your life, leading to decreased clarity, increased anxiety, and negatively impact sound decision-making. 

2. Don’t avoid!

It can also be very easy to want to avoid the problem at hand and pretend that it isn’t happening. While that might provide temporary relief, the issue will still be looming overhead, and will potentially evolve into an even bigger concern. Instead, as painful as it may be, it is important to confront the matter head-on, even if it causes temporary spikes in stress and anxiety. 

3. Consult professors/instructors/GSIs

Sometimes there’s worry that speaking with a professor about these concerns will highlight the fact that you’re behind on assignments. The truth is, the professor already knows this. It is in your best interest to converse with them first-hand around what measures may be able to be taken to help catch you up to speed. Inquire whether accommodations or extensions are a feasible possibility, and learn which assignments/exams may be of the utmost importance to focus your energies on. 

4. Continue moving forward and put forth your best effort

We can’t turn back time. This is disappointing, yet a reality. Instead, focus on what you can do in the time that you have left. Maybe there are smaller assignments that are easier to manage, which will afford you points that help fill in the gaps. Or perhaps you can carve out chunks of time in your schedule to devote to studying for an upcoming final exam. Regardless, a passing grade (no matter how low) is better than a non-passing grade. 

As always, be patient, kind, and compassionate with yourselves. If it is helpful to talk through any of these concerns and you would like to set up an initial consultation with UMSN Embedded CAPS Counselor, Kristen Adams, email at [email protected] to do so.