Student Mental Health PDF

Self Care for PA Students Amanda Stevenson-Cali, PA-C  Based on the Lifestyle Medicine Pillars 1) Whole food, plant-based nutrition 2) Physical Activity 3) Stress Management 4) Avoidance of Risky Substances 5) Restorative Sleep 6) Social Connection  Set...

Self Care for PA Students Amanda Stevenson-Cali, PA-C  Based on the Lifestyle Medicine Pillars 1) Whole food, plant-based nutrition 2) Physical Activity 3) Stress Management 4) Avoidance of Risky Substances 5) Restorative Sleep 6) Social Connection  Setting Goals that are SMART S: Specific M: Measurable A: Achievable R: What can you do? T: Time-bound Nutrition u Vegetables: Leafy vegetables (kale, spinach, u Think of a SMART goal related to nutrition romaine, swiss chard, collard greens, cabbage), garlic, onions, peppers (all kinds), leeks, parsnips, u Examples: potatoes (all kinds), radishes, turnips, squash, green u I will add 1 cup of berries to breakfast each morning beans, tomatoes, carrots, corn, peas, cauliflower, for 5 days this week broccoli, cucumbers, eggplant. u I will replace my afternoon Diet Coke with tea for 3 days this week u Mushrooms: white button, cremini, portabella, shiitake, oyster, beech, chanterelle, porcini u Fruits: Bananas, apples, kiwi, oranges, blackberries, u Think of ways you can prepare healthy meals in strawberries, raspberries, blueberries, mango, advance cantaloupe, watermelon, honeydew, plums, pineapple u Increase water intake, decrease energy drinks, soda, etc u Legumes: Black beans, kidney beans, pinto beans, garbanzo beans, cannellini beans, lentils, lima beans, broad beans, soybeans u Whole Grains: Quinoa, brown rice, oats, barley, wild rice, black rice, whole grain tortillas/pasta/breads, couscous, teff, wheat germ u Nuts: Almonds, peanuts, pistachios, cashews, brazil nuts, soy nuts, hazelnuts, walnuts u Seeds: Chia seed, flax seed, hemp seed, pumpkin seed, sunflower seed Activity u Moderate Activity u Think of a SMART goal related to u Brisk walking Heavy cleaning activity (washing windows, vacuuming, u Examples: mopping) Mowing lawn (power u I will walk during my lunch break for 15 mower) Light bicycling minutes four times this week Recreational badminton Tennis doubles u I will park my car in the back of the parking lot when I go shopping u I will take the stairs instead of the u Vigorous Activity elevator u Hiking Jogging Shoveling Carrying heavy loads Bicycling fast Basketball game Soccer game Tennis singles Stress Reduction u Stress Reduction u Think of a SMART goal related to u Connect with others Get involved in stress reduction activities Try different healthy ways u “I will write what I am thankful for to relax (music, exercise, dance, three times a week” meditation or yoga) Take time for fun, creative activities or hobbies u I will take 5 slow deep breaths before Keep a gratitude journal or write each exam about stressful events Take care of spiritual needs Make time to laugh (comedy, funny TV shows) Avoid caffeine and alcohol Try deep breathing techniques Avoidance of Risky Substances u Get help if you need it: u Resources: u Counseling u National Quit Link: 1-800-Quit-Now SmokeFree.gov https://smokefree.gov/ u Individual, group, telephone nami.org u Medications u NIAAA Alcohol Treatment Navigator u Counseling plus medication is more alcoholtreatment.niaaa.nih.gov effective u NAADAC Substance Abuse Professionals www.naadac.org u Substance Abuse Treatment Locator www.findtreatment.samhsa.gov u Alcoholics Anonymous (AA) www.aa.org u Moderation Management www.moderation.org u Secular Organizations for Sobriety www.sossobriety.org u Al-Anon Family Groups www.al- anon.alateen.org u Adult Children of Alcoholics www.adultchildren.org Restorative Sleep u Sleep Disruptors u Sleep Hygiene: u Too much food or drink close to sleep u Set a schedule time Blue light from phone/computer/television screen u Use your bed only for sleep Caffeine and alcohol use u Avoid screens before bed! Stress/anxiety/worry Certain noises/sounds Temperature (too hot or u Have a consistent bedtime routine too cold) Lack of daytime sunlight exposure Medications and medical conditions Bed partner and/or pets u Tips for better sleep u Use bed for sleep only Establish regular sleep schedule Minimize/eliminate bedroom noise and lights Increase daytime exposure to sunlight Move at least every hour during the day Eliminate nighttime caffeine and limit daytime caffeine Avoid alcohol within 3 hours of bedtime Avoid high-sodium foods close to bedtime Maintain a healthy BMI Social Connections u New Social Connections u Strengthen Social Connections u Take more care to quickly connect with people you see a lot during the u Volunteer; helping others improves week When possible, stay positive health, increases happiness and allows while connecting with others Share you to meet new people Connect new experiences Make and spend with a community resource center to time with others Be there for those find local options Join a religious or who need you Be flexible, supportive spiritual group Help at a local animal and excited about what others are shelter or adopt a pet to connect with doing in their lives other animal lovers Go to a local sports event, music performance, lecture or art display Get involved in class/school activities  Stress and Burnout 1) Defining stress 2) Managing stress 3) Mindfullness 4) Defining burnout 5) Burnout in healthcare 6) Resources What is stress? A state of worry or mental tension caused by a difficult situation Non-specific response that perturbs homeostasis Physiology of Stress Stress induces the “fight or flight” response: The release of epinephrine causes an increase in heart rate, blood pressure, respiratory rate, and blood sugar Increase in cortisol What part of your body does NOT work optimally during high stress? Long-term effects of stress Managing stress Lead a healthy lifestyle Physical Activity Healthy Eating Adequate sleep Social connection Avoidance of alcohol/nicotine Time management Mindfulness practices What is mindfulness? The awareness that rises when we pay attention, on purpose, in the present moment non- judgmentally (with kindness and curiosity) - Dr. Jon Kabat-Zinn – founder of Mindfulness- based Stress Reduction (MBSR). (1990) https://extension.missouri.edu/media/wysiwyg/Extensiondata/Pro/MOCAN/Docs/WW-WorkplaceStressBurnout.pptx Three Components Of Mindfulness https://unsplash.com/ 17 On Purpose 18 In the Present Moment 19 Non-Judgmentally 20 Benefits of Practicing Mindfulness 21 Benefits of Practicing Mindfulness 22 Beginning Mindfulness Practices - When you feel stressed, stop and take 3 deep breaths. Count to 3 (slowly) during inhales and to 5 during exhales. - Take a walk and notice the ground beneath your feet, the air against your skin - Eat mindfully- become aware of the taste and texture of food - Use a daily activity (brushing your teeth) to practice mindfulness- be in the present moment Other practices… - Find a meditation app or podcast you like - Start a mindful movement practice - Progressive muscle relaxation - Four square breathing - Inhale 2, 3, 4 - Hold 2, 3, 4 - Exhale 2, 3, 4 - Hold 2, 3, 4 - Repeat 10-12 times - Grounding Exercise: - 5 things you see - 4 things you can touch (sensation) - 3 things you can hear - 2 things you can smell - 1 thing you can taste  Increase Awareness: Remember S: STOP T: Take 3 breaths O: Observe Sensations, Emotions, Thoughts P: Proceed in a more modulated, less reactive, more responsive way (National Wellness Institute, 2015) 25 What is burnout? A state of mental and physical exhaustion related to work or caregiving activities www.utoledo.edu/med/wellness/docs/Burnout-PowerPoint-Physician-Burnout.pdf  Signs of burnout - Appearance: decline in self-care, fatigue, changes in weight - Performance: decrease in performance or workaholism - Growth Tension: apathy, irritability or feeling overwhelmed - Affect Control: moodiness and difficulty managing emotions - Relationships: relationship struggles or social isolation Hellwig, Harvard Business Review (2017  Resources https://www.theschwartzcenter.org/mentalhealthresources/ https://www.cdc.gov/mentalhealth/public-health-workers/index.html https://www.aapa.org/career-central/pa-wellness/ https://www.aapa.org/career-central/practice-tools/strategies-pas- prevent-burnout/ https://edhub.ama-assn.org/steps-forward/pages/professional-well- being https://wellness.huhs.harvard.edu/mindfulness