Learning Objectives

• The importance of nutrition, exercise, sleep and emotional wellbeing to your overall well being;

• Stress reduction methods;

• The importance of relationships to your wellbeing;

• The consequences of substance abuse.

“When I dare to be powerful — to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.”

— Audre Lorde

Your Turn: Activity

ASSESS YOUR PRESENT KNOWLEDGE AND ATTITUDES

Where are you now?

On a sheet of paper or separate document, assess your present knowledge and attitudes by responding Yes, Unsure or No to the following statements:

• I get enough regular exercise to consider myself healthy;

• I get enough restful sleep and feel alert throughout the day;

• My attitudes and habits involving smoking, alcohol, and drugs are beneficial to my health;

• I am coping in a healthy way with the everyday stresses of being a student;

• I am generally a happy person;

• I am comfortable with my sexual values and my knowledge of safe sex practices;

• I understand how all of these different health factors interrelate and affect my academic success as a student. 

Where do you want to go?

Think about how you answered the questions above. Be honest with yourself. On a scale of 1 to 10, how would you rate your level of personal health at this time? 1 would indicate not very healthy and 10 would indicate very healthy.

In the following list, choose the three most important areas of health in which you think you can improve:

• Nutrition

• Exercise

• Sleep

• Smoking

• Alcohol use

• Drug use

• Stress reduction

• Emotional health

• Romantic relationships

• Sexual health

Are there other areas in which you can improve your physical, emotional, and mental health and become happier? Write down other things you feel you need to work on.

HEALTH AND WELLNESS

Health and wellness are important for everyone—students included. Not only will you do better in school when your health is good, but you’ll be happier as a person. And the habits you develop now will likely persist for years to come. That means that what you’re doing now in terms of personal health will have a huge influence on your health throughout life and can help you avoid many serious diseases.

Wellness is more than just avoiding disease. Wellness involves feeling good in every respect, in mind and spirit as well as in body. Good health habits also offer these benefits for your college career:

• More energy;

• Better ability to focus on your studies;

• Less stress, feeling more resilient and able to handle day-to-day stress;

• Less time lost to colds, flu, infections, and other illnesses;

• More restful sleep.

Everyone knows about stress, but not everyone knows how to control it. Stress is the great enemy of college success. But once you’ve learned how to reduce it where you can and cope with unavoidable stress, you’ll be well on the road to becoming the best student you can be.

NUTRITION

Malnutrition is an Epidemic

The prevalence of malnutrition, and associated illness, impairment, and negative consequence in the United States is dramatically higher now than it was a few decades ago. It is crucial to understand, without any question, obesity is malnutrition. So too is extreme thinness, fitness, or even a person who has been socially codified as “within a normal range” of size and shape. A person may weigh something a doctor, counselor, well-meaning relative has determined as a “normal” weight and be malnourished. Read that again, this is not a value judgment, it’s a clarification that when we discuss nutrition, we are not discussing the shape, size, ability, or externalized and commodified standards of form. 

This textbook will not be body-, poor health, poverty, or otherwise blaming or shaming anyone for being malnourished. Many physical, emotional, relational, and other capacity-limiting ailments are directly caused by malnutrition. 

We are all different, and the range of wellness in a human being is vast. A person’s shape and size may not tell you about whether they are healthy or not. When we speak of malnutrition, we are addressing illness caused by not having access to or understanding about how we fuel our bodies, not socially constructed dimensions, clothing size or visual beauty or presentation of “standards.”

Our main point for including this information is to raise awareness, invite you to ask for support, increase your access to resources, and most of all to:

Find Ways to Feed and Care for Your Body so Your Mind can Learn.

The epidemic of malnutrition is present for all age groups, including children, adolescents, and adults. One of the largest changes has been an increase in the number of Americans in these various categories of disease and suffering every year for the past several decades.

The high prevalence of malnutrition across our communities is of concern because we are at increasing risk for many serious diseases and health conditions, including the following:

• All-causes of death (mortality);

• High blood pressure (hypertension);

• High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia);

• Type 2 diabetes;

• Low school performance;

• Heart disease;

• Stroke;

• Gallbladder disease;

• Decreased satisfaction in life, work, and relationships;

• Osteoarthritis (a breakdown of cartilage and bone within a joint);

• Sleep apnea and breathing problems;

• Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver);

• Low quality, joy and general satisfaction with life;

• Depression, anxiety, and other emotional and relational difficulties;

• Body pain and difficulty with physical activities one wants to do.

What you eat affects how you feel and how well you function mentally and physically. Food affects how well you study and how you do on tests. Donuts for breakfast can actually lower your grades!

Why do Students Find it so Tough?

It seems like food is everywhere, and students are always snacking between classes. Fast food restaurants abound. There may not be time to get back to your home for lunch, and it’s just so easy to grab a quick pastry at the coffee spot as you pass by between classes. For many of us, we may skip meals, avoid eating when away from home, for financial reasons, or to prioritize feeding others in our lives before ourselves. For others, eating by habit, or mindlessly, might lead us to living in a way that doesn’t nourish us consistently. If we’re mindful instead, however, it’s easy to develop better habits, access better resources, and ask for help with our well being as it relates to feeding ourselves. 

Eating Well: It’s not Difficult to Learn, but Food Insecurity is Real

The key to a good diet is to eat a variety of vegetables, fruits, and whole grains and to minimize fats, sugar, and salt. The exact amounts depend on your calorie requirements and activity levels, but you don’t have to count calories or measure and weigh your food to eat well. Many of us experience food insecurity in our lives right now. It’s real, and it’s everywhere. 

Please, ask for help. 

We have an amazing Food Security program at SMC, and we all do our absolute best to get your regular, nutritious foods (some even delivered to your home). Check it out, and know that we want the best for you. Please ask for help. If you don’t have a food security program at your school, start one. 

No one can Learn When They are Hungry

ChooseMyPlate.gov provides extensive online resources for planning a nutritious and sustainable wellness lifestyle including offering education and recommendations for physical wellbeing. 

Tips for Feeling Good by Eating Well

• Eat a variety of whole foods (foods that are as close to their original form as possible before they were packaged and processed) every day;

• Take a daily multivitamin;

• Reach out for help to address food insecurity in your neighborhood and at school;

• Drink as much clean water as you can (careful, you can overdo water consumption--ask your nurse practitioner or other licensed health or medical professional to help you find your level of adequate hydration), and use a reusable bottle to limit microplastics from plastic water bottles;

• Take fruit with you for a snack in case you get hungry between meals;

• TRY to avoid highly processed foods and foods with a lot of things added, like sugar, flavorings and unnaturally occurring colors;

• If you love pops, sodas, teas, and energy drinks, experiment with flavored waters or even try to drink twice as much water as you do your favorite sugary or caffeinated beverage;

• Be mindful, try an experiment to eat when you’re hungry, not when you’re bored or just because others are eating;

• Plan ahead when you cook a meal, and make extra so you can set aside extra servings for your next meals;

• If you are choosing not to eat so someone else in your family can be fed, please ask us for help. We want you all to eat well and to be more food secure;

• If you find yourself in a fast food restaurant, do your best to tune in to what food you would both enjoy and would make you feel good in your body after eating it;

• Ask a grandma or neighborhood elder to teach you how to cook well for less money;

• Start or volunteer to help at a community garden in exchange for fresh foods;

• Supersize your meal if it’s the only meal you will have for a bit, and you need to economize, otherwise, try for the regular meal size, and decide if you are still hungry after eating.

Eating Disorders Versus Disordered Eating

You are not alone. You are not a burden. Our relationship to our bodies is complicated. You may not be able to think clearly and find solutions on your own. The most common eating disorders are anorexia, bulimia, and binge eating. Please visit the National Eating Disorders Association, https://bit.ly/C20_EatingDisorders, website for more detailed clinical definitions of disordered eating. Anorexia is characterized by excessive weight loss and self-starvation, but doesn’t always “look” like the media version of an extreme consequence. Bulimia is generally characterized by frequent binge eating followed by an attempt to compensate for or “undo” the disordered eating. Binge eating disorder is characterized by frequent binge eating without compensatory behavior to “undo” the overeating. 

According to the National Eating Disorder Association, there is no specific body type to fit any kind of eating disorder — people of all genders, races, ethnicities, sexual orientations and body types are affected by disordered eating (behavior) or eating disorders (diagnosis).

The National Eating Disorder Association has a helpline you can call at (800)-931-2237.

The causes of disordered eating are complex, and the individual usually needs help to overcome their obsession. These coping mechanisms can become life threatening. These are a few situations that could indicate a need to reach for some support:

• Eating secretly when others can’t see;

• Having a strong fear of being overweight or gaining weight;

• Only eating a limited number, color, shape, or type of foods;

• Rigid routines around eating and exercising;

• Feeling of guilt or shame while or around eating;

• Lacking a monthly menstrual period, fluctuation of weight, heart palpitations, low heart rate, social isolation, depression.

Getting Help With Disordered eating

If you obsess over food or your weight, it might be really difficult or not possible to shift your perspective on your own. If your relationship to eating, exercise, and your image of your body are affecting your life, work, relationships, school performance, and idea of who you are as a person, it’s time to seek help. 

As with any other health problem, professionals can provide help and treatment. Talk to your doctor or visit your campus student health center. If you feel frustrated or that you aren’t getting help that works for you from the first person you ask, ask someone else. Ask until you find someone who hears you and who you can hear in return. We are out here, and we care.

Additional Resources

• Meal planning, https://www.choosemyplate.gov/. Find more information on how to make healthy choices when choosing meals;

• Eating disorders, https://bit.ly/C20_EatingDisorders. For information about causes and treatment of eating disorders, as well as additional resources. 

Key Takeaways

• Good nutrition and a peaceful relationship with our own bodies are important for physical health, emotional and spiritual wellness, and to achieve our goals;

• Feeling well in your body does not require counting calories, obsessing about what you eat, weighing a specific amount, or having a particular body composition, ability, or silhouette;

• For fueling your body, focus on whole foods that help your brain and body do what you want to do and to stay well. Minimize highly processed foods as the brain science and studies on overall mental and physical health clearly find these foods harmful;

• We are all different, all are welcome and cared for in our classroom. Please know we care about you and want to help you be well and enjoy your life, including school;

• If you need help finding access to healthy foods or support shifting your relationship to exercise and eating, please refer to our Wellness Center, https://bit.ly/smcwellnesscenter, and Food Security programs, https://bit.ly/foodsecuritysmc, and ask us to help.

Your Turn: Activity

HEALTH AND NUTRITION INVENTORY

Check your knowledge and answer the following questions: 

• What health problems may result from obesity;

• List three or more snacks that are healthier than cookies, chips, ice cream, and doughnuts;

• How many cups of fruit and vegetables should you eat every day?

MOVE THAT BODY

If your body is one of many that is surviving illness, chronic or episodic, or your movements are limited by other circumstances, please take care of yourself and note that all recommendations cannot be implemented by all community members. Take what is useful of all of these recommendations and leave the rest. Exercise is good for both your body and mind, if you are well enough to do it. Physical activity, at any level appropriate for you, can be essential for good health and amplifies our ability to learn and relate to other people. The physical benefits of regular exercise, https://bit.ly/exerciseanduni, include the following:

• Improved fitness for the whole body;

• Greater cardiovascular fitness and reduced risk of some disease;

• Increased endurance;

• Stronger immune system, providing more resistance to disease;

• Lower cholesterol levels, reducing the risks of cardiovascular disease;

• Lowered risk of developing diabetes.

Perhaps more important to students are the mental and psychological benefits such as:

• Stress reduction;

• Improved mood, with less anxiety and depression;

• Improved ability to focus mentally;

• Better sleep;

• Feeling better about oneself.

For all of these reasons, it’s important for college students to regularly exercise or engage in physical activity. Like good nutrition and getting enough sleep, exercise is a key habit that contributes to overall wellness that promotes college success. First, use the Exercise and Activity Self-Assessment to consider your current habits and attitudes.

Your Turn: Activity

EXERCISE AND ACTIVITY SELF-ASSESSMENT

On a separate sheet of paper or document, indicate Usually, Sometimes or Seldom to the statements below:

• I enjoy and am able to do physical activity;

• I have physical restrictions, but have movement that I enjoy and makes me feel good;

• Joyful movement is a regular part of my life;

• I get my heart rate up for twenty to thirty minutes several times a week;

• I enjoy activities, sports, or joyful movement with others in my life.

Write your answers to the following questions:

1. What activities do you enjoy?

2. How often each week do you engage in a physical activity?

3. If you feel you’re not moving around the way you’d like to, what help do you need?

4. Overall, do you get the kind of movement and exercise that you want?

5. Do you feel a lot of stress in your life?

6. Do you frequently have trouble falling or staying asleep?

Enjoy it!

Most important, find a type of exercise or activity that you enjoy—or else you won’t stick with it. This can be as simple and easy as getting outside and making your way across campus. Swimming is excellent exercise, but so is dancing. Think about what you like to do and explore activities that provide exercise while you’re having fun. If you have limitations to activities you can try or participate in and we can help you access resources, please seek us out at the Center for Wellness at SMC, https://bit.ly/smcwellbeing, and/or the Center for Students with Disabilities, https://bit.ly/disabilityresourcescenter. We will do what we can to support you.

Do whatever you need to make your chosen activity enjoyable. Many people listen to music and some even read when using workout equipment. Try different activities to prevent boredom. Build joyful movement into your weekly schedule on specific days, as you are able to do so. Eventually you’ll find that regular movement actually saves you time because you’re sleeping better and concentrating better. Time you used to fritter away is now used for activity that provides many benefits.

Key Takeaways

• You cannot learn if you are hungry or sick. We want you well and happy, and are here to help.

SLEEP

Like good nutrition and exercise, adequate sleep is crucial for wellness and success. Sleep is particularly important for students because there seem to be so many time pressures—to attend class, study, maintain a social life, and perhaps work—that most college students have difficulty getting enough. Yet sleep is critical in order to focus effectively at school. First, use the Sleep Self-Assessment to consider your current habits and attitudes.

Your Turn: Activity

SLEEP SELF-ASSESSMENT

On a sheet of paper or document, answer Usually, Sometimes, or Seldom to the following statements.

• I usually get enough sleep;

• I feel drowsy or unfocused during the day;

• I take a nap when I need more sleep;

• I have fallen asleep in class or had trouble staying awake;

• I have fallen asleep while studying;

• I have pulled an “all-nighter” when studying for a test or writing a class paper.

Write your answers to the following questions:

1. How many hours of sleep do you usually get on weeknights?

2. How many hours of sleep do you usually get on weekends?

3. How would you rank the importance of sleep in relation to studying, working, spending time with friends, and other activities?

4. How many hours of sleep do you think you ideally need?

5. Generally, do you believe you are getting as much sleep as you think you need?

The Importance of a Good Night’s Sleep

You may not realize the benefits of sleep, or the problems associated with being sleep deprived, because most likely you’ve had the same sleep habits for a long time. Or maybe you know you’re getting less sleep now, but with all the changes in your life, how can you tell if some of your stress or problems studying are related to not enough sleep?

A healthy amount of sleep has the following benefits:

• Improves your mood during the day;

• Improves your memory and learning abilities;

• Gives you more energy;

• Strengthens your immune system.

In contrast, not getting enough sleep over time can lead to a wide range of health issues and student problems. Sleep deprivation can have the following consequences:

• Affects mental health and contributes to stress and feelings of anxiety, depression, and general unhappiness;

• Causes sleepiness, difficulty paying attention in class, and ineffective studying;

• Weakens the immune system, making it more likely to catch colds and other infections;

• Increases the risk of accidents (such as while driving).

How Much Sleep is Enough?

Most adults need around eight hours of sleep per night. Some say they need much less than that, but often their behavior during the day shows they are actually sleep deprived. Some genuinely need only about six hours a night. New research indicates there may be a “sleep gene” that determines how much sleep a person needs. So how much sleep do you actually need?

There is no simple answer, in part because the quality of sleep is just as important as the number of hours a person sleeps. Sleeping fitfully for nine hours and waking during the night is usually worse than seven or eight hours of good sleep, so you can’t simply count the hours. 

• Do you usually feel rested and alert all day long?

•  Do you rise from bed easily in the morning without struggling with the alarm clock? 

• Do you have no trouble paying attention to your instructors and never feel sleepy in a lecture class? 

• Are you not continually driven to drink more coffee or caffeine-heavy “power drinks” to stay attentive? 

• Are you able to get through work without feeling exhausted? 

If you answered yes to all of these, you likely are in that 10 percent to 15 percent of college students who consistently get enough sleep.

How to get More and Better Sleep

You have to allow yourself enough time for a good night’s sleep. Using the time management strategies discussed in “Time Management,” schedule at least eight hours for sleeping every night. If you still don’t feel alert and energetic during the day, try increasing this to nine hours. Keep a sleep journal, and within a couple weeks you’ll know how much sleep you need and will be on the road to making new habits to ensure you get it.

Myths About Sleep

• Having a drink or two helps me get to sleep better. False: Although you may seem to fall asleep more quickly, alcohol makes sleep less restful, and you’re more likely to awake in the night;

• Exercise before bedtime is good for sleeping. False: Exercise wakes up your body, and it may be some time before you unwind and relax. Exercise earlier in the day, however, is beneficial for sleep;

• It helps to fall asleep by relaxing with your favorite shows or surfing the Web in bed. False: Rather than helping you unwind, these activities can engage your mind and make it more difficult to get to sleep.

Tips for Success: Sleep

• Avoid nicotine, which can keep you awake—yet another reason to stop smoking;

• Avoid caffeine for six to eight hours before bed. Caffeine remains in the body for three to five hours on the average, much longer for some people. Remember that many soft drinks contain caffeine;

• Avoid screens at least 30 minutes before bed;

• Don’t eat in the two to three hours before bed. Avoid alcohol before bedtime;

• Exercise earlier in the day (at least several hours before bedtime);

• Try to get to bed and wake about the same time every day—your body likes a routine;

• Make sure the environment is conducive to sleep: dark, quiet, comfortable, and cool;

• Use your bed only for sleeping, not for studying, streaming shows, or other activities. Going to bed will become associated with going to sleep;

• Establish a pre-sleep winding-down routine, such as taking a hot bath, listening to soothing music, or reading (not a textbook). 

If you can’t fall asleep after ten to fifteen minutes in bed, it’s better to get up and do something else rather than lie there fitfully for hours. Do something you find restful (or boring). Read, or listen to a recorded book or podcast. Go back to bed when you’re sleepy.

If you frequently cannot get to sleep or are often awake for a long time during the night, you may be suffering from insomnia, a medical condition. Resist the temptation to try over-the-counter sleep aids. If you have tried the tips listed here and still cannot sleep, talk with your health-care provider or visit the student health clinic. Many remedies are available for those with a true sleep problem.

The Nap Ministry

Founded by Tricia Hersey in 2016, The Nap Ministry advocates for the liberating power of naps. The Nap Ministry believes rest is a form of resistance and that sleep deprivation is a racial and social justice issue. Learn more about how “Rest is Resistance” at https://thenapministry.wordpress.com 

Key Takeaways

• Getting enough sleep is very important for wellness and success in college. It’s easy to determine if you’re getting enough sleep;

• Don’t fall for popular myths about sleep. It’s worthwhile to get enough sleep, which gives you an improved ability to focus and apply yourself more efficiently in your studies and work.

Your Turn: Activity

IMPROVING YOUR SLEEP HYGIENE

On a sheet of paper or document, answer the following questions:

1. List at least three things you should not be before going to bed in order to get a good night’s sleep;

2. Identify one or two things you can do as a regular pre-sleep routine to help you relax and wind down;

3. “Social smoking”—having a cigarette just every now and then with a friend—may not have significant health effects, but why is this still a problem?

4. If smoking marijuana relaxes you, can it minimize the stress you may feel over time in your life? Why or why not?

For each of the following statements, indicate True or False:

• After a few drinks, you can sober up more quickly by eating or drinking coffee;

• A fourth of college students experience academic consequences from their drinking;

• A 12-ounce beer has about half the alcohol of a standard shot of 80-proof liquor;

• Moderate drinking is defined as no more than four drinks a day for men or two drinks a day for women;

• A night of heavy drinking affects your thinking ability for up to two weeks afterward.

EMOTIONAL WELLBEING

Your emotional health is just as important as your physical health—and maybe more so. If you’re unhappy much of the time, you will not do as well as in college—or life—as you can if you’re happy. You will feel more stress, and your health will suffer.

Still, most of us are neither happy nor unhappy all the time. Life is constantly changing, and our emotions change with it. But sometimes we experience more negative emotions than usual and our emotional health may suffer. Use the Emotional Self-Assessment on the next page to evaluate your emotional health.

Your Turn: Activity

EMOTIONAL SELF-ASSESSMENT

On a sheet of paper or document, indicate Daily, Sometimes or Never to the following statements:

• I sometimes feel anxious or depressed—without disruption of my everyday life;

• I sometimes feel so anxious or depressed that I have trouble with routine activities;

• I sometimes feel lonely;

• I sometimes feel that I have little control over my life;

• I have sometimes just wanted to give up;

• Negative emotions have sometimes kept me from studying or getting my work done;

• Negative emotions have affected my relationships with others.

Write your answers:

• Describe your emotional mood on most days;

• Describe what you’d ideally like to feel like all the time;

• What specific things are keeping you from feeling what you’d ideally like to feel like most of the time?

• Are you happy with your relationships with others?

• What do you think you can do to be a happier person?

When Emotions get BIG

When is an emotion problematic? Is it bad to feel anxious about a big test coming up or to feel sad after breaking up a romantic relationship?

It is okay to experience negative emotions. College students face so many demands and stressful situations that many naturally report often feeling anxious, depressed, or lonely. These emotions become problematic only when they persist and begin to affect your life in negative ways. That’s when it’s time to work on your emotional health—just as you’d work on your physical health when illness strikes.

Anxiety

Anxiety is one of the most common emotions college students experience, often as a result of the demands of college, work, and family and friends. It’s difficult to juggle everything, and you may end up feeling not in control, stressed, and anxious.

Anxiety typically results from stress. Some anxiety is often a good thing if it leads to studying for a test, focusing on a problem that needs to be resolved, better managing your time and money, and so on. But if anxiety disrupts your focus and makes you freeze up rather than take action, then it may become problematic. Using stress-reduction techniques often helps reduce anxiety to a manageable level.

Anxiety is easier to deal with when you know its cause. Then you can take steps to gain control over the part of your life causing the anxiety. But anxiety can become excessive and lead to a dread of everyday situations. There are five types of more serious anxiety:

1. Generalized anxiety disorder is characterized by chronic anxiety, exaggerated worry and tension, even when there is little or nothing to provoke it. The person may have physical symptoms, especially fatigue, headaches, muscle tension, muscle aches, difficulty swallowing, trembling, twitching, irritability, sweating, and hot flashes;

2. Obsessive-compulsive disorder (OCD) is characterized by recurrent, unwanted thoughts (obsessions), repetitive behaviors (compulsions), or both. Repetitive behaviors such as hand washing, counting, checking, or cleaning are often performed with the hope of preventing obsessive thoughts or making them go away;

3. Panic disorder is characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress;

4. Posttraumatic stress disorder (PTSD) can develop after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent personal assaults, natural or human-caused disasters, accidents, or military combat;

5. Social phobia (or social anxiety disorder) is a persistent, intense, and chronic fear of being judged by others and being embarrassed or humiliated by one’s own actions. Their fear may be so severe that it interferes with work or school, and other ordinary activities. Physical symptoms often accompany the intense anxiety of social phobia and include blushing, profuse sweating, trembling, nausea, and difficulty talking.

These five types of anxiety go beyond the typical anxiety everyone feels at some times. If you feel your anxiety is like any of these, talk to your health-care provider. Effective treatments are available to help you regain control.

Loneliness

Loneliness is a typical feeling that most people experience at some time. College students away from home for the first time are likely to feel lonely at first. Older students may also feel lonely if they no longer hang out with their old friends. Loneliness involves not feeling connected with others. One person may need only one friend to not feel lonely; others need to feel more connected with a group. There’s no set pattern for feeling lonely.

If you are feeling lonely, there are many things you can do to meet others and feel connected. Don’t sit alone in your room lamenting the absence of friends. That will only cause more stress and emotional distress. You will likely start making new friends through going to classes, working, studying, and living in the community. But you can jump-start that process by taking active steps such as these:

• Realize you don’t have to be physically with friends in order to stay connected. Many students use social Web sites to stay connected with friends at other universities or in other locations. Telephone calls, instant messaging, and email work for many;

• Understand that you’re not alone in feeling lonely. Many others like you are just waiting for the opportunity to connect, and you will meet them and form new friendships fast once you start reaching out;

• Become involved in campus opportunities to meet others. Every college has a wide range of clubs for students with different interests. If you’re not the “joiner” type, seek out individuals in your classes with whom you think you may have something in common and ask them if they’d like to study for a test together or work together on a class project;

• Remember that loneliness is a temporary thing—it’s only a matter of time until you make new friends.

If your loneliness persists and you seem unable to make friends, then it’s a good idea to talk with your counselor or someone at the student health center. They can help.

Depression

Depression, like anxiety and loneliness, is commonly experienced by college students. It may be a mild sadness resulting from specific circumstances or be intense feelings of hopelessness and helplessness. Many people feel depressed from time to time because of common situations:

• Feeling overwhelmed by pressures to study, work, and meet other obligations;

• Not having enough time (or money) to do the things you want to do;

• Experiencing problems in a relationship, friendship, or work situation;

• Feeling that your new life as a student lacks some of the positive dimensions of your former life;

• Not having enough excitement in your life.

Depression, like stress, can lead to unhealthy consequences such as poor sleep, overeating or loss of appetite, substance abuse, relationship problems, or withdrawal from activities that formerly brought joy. For most people, depression is a temporary state. But severe depression can have crippling effects. Not everyone experiences the same symptoms, but the following are most common:

• Persistent sad, anxious, or “empty” feelings;

• Feelings of hopelessness or pessimism;

• Feelings of guilt, worthlessness, or helplessness;

• Irritability or restlessness;

• Loss of interest in activities or hobbies once pleasurable, including sex;

• Fatigue and decreased energy;

• Difficulty concentrating, remembering details, and making decisions;

• Insomnia, early morning wakefulness, or excessive sleeping;

• Overeating or appetite loss;

• Thoughts of suicide or suicide attempts;

• Persistent aches or pains, headaches, cramps, or digestive problems.

If you have feelings like this that last for weeks at a time and affect your daily life, your depression is more severe than a “temporary depression.” It’s time to consult your health-care provider and get treatment as you would for any other illness.

Suicidal Feelings

Severe depression often makes a person feel there is no hope—and therefore many people with depression do not seek help. In reality, depression can be successfully treated, but only if the person seeks help.

Suicidal feelings, which can result from severe depression, are more common in college students than in the past. In most cases, the person had severe depression and was not receiving treatment.

Recognizing severe depression and seeking treatment is crucial.

Depression can strike almost anyone at any age at any kind of college. It is a myth that high-pressure universities have higher suicide rates or that students who feel compelled to excel because of college pressures are more likely to commit suicide. In reality, anyone can be ill with severe depression and, if not treated, become suicidal.

Following are a few of the known risk factors for suicide. For a full list, visit the Centers for Disease Control and Prevention, http://bit.ly/C20CDCRiskFactors. You can also find additional information on Best Colleges’ website on Understanding Suicide Prevention, https://bit.ly/suicidepreventioncollegeresources.

• Depression and other mental disorders or a substance-abuse disorder (more than 90 percent of people who die by suicide have these risk factors);

• Prior suicide attempt;

• Family history of mental disorder, substance abuse, or suicide;

• Family violence, including physical or sexual abuse;

• Exposure to the suicidal behavior of others, such as family members, peers, or media figures.

WARNING SIGNS FOR SUICIDAL THINKING

• Being depressed or sad most of the time. Having feelings of worthlessness, shame, or hopelessness about the future;

• Withdrawing from friends and family members;

• Talking about suicide or death;

• Being unable to get over a recent loss (broken relationship, loss of job, etc.);

• Experiencing changes in behavior, sleep patterns, or eating habits.

If you or a friend is in a crisis and needs help at any time:

Call the National Suicide Prevention Lifeline: 1-800-273-TALK (8255). Call for yourself or for someone you care about. All calls are confidential.

If you think someone is suicidal, do not leave them alone. Try to get the person to seek immediate help by calling the hotline number. The Center for Wellness and Wellbeing has walk-in hours available for crisis counseling. In an emergency, call 911. Try to ensure that the person does not have access to a firearm or other potential tool for suicide, including medications.

Video

Suicide attempt survivors talk about their experiences and the myths around suicide and suicidal thoughts. There’s a thorough awareness statement/trigger warning at the beginning of the video so that observers will not be surprised by the content. https://bit.ly/suicidesurvivorsbustmyths

Getting Help With Family And Intimate Partner Violence 

Intimate Partner and/or Family Violence does not need to be tolerated, excused or endured. 

• You are not alone. 

• If you find yourself in an abusive relationship or situation, do everything you can do to protect yourself and get out.

• You are worthy of support and can get help to break the cycle. 

• HERE’S an article with resources and encouragement to break the cycle. https://www.dyanavalentine.com/studentsuccess/domesticviolence

Emotional Balance is Possible

Emotional balance is an essential element of wellness—and for succeeding in college. Emotional balance doesn’t mean that you never experience a negative emotion, because these emotions are usually natural. Emotional balance means we balance the negative with the positive, that we can be generally happy even if we’re saddened by some things.

Emotional balance starts with being aware of our emotions and understanding them. If you’re feeling angry, stop and think about the real cause of your anger. Are you really angry because your friend said something about one of your bad habits, or are you angry because you haven’t been able to break that habit? Are you feeling anxious because you’re worried you might not be cut out for college, or are you just anxious about that test tomorrow?

Refer to the “Tips for Success” for other ways you can achieve and maintain a healthy emotional balance.

TIPS FOR SUCCESS: EMOTIONAL HEALTH

• Accept that most emotions can’t be directly controlled. However, getting exercise, using a relaxation technique, and experimenting with stress-reduction methods do improve your emotional state;

• Connect with others. Your emotional state is less likely to change when you keep to yourself and “stew over” the feeling;

• Develop your empathy for others. Empathy involves recognizing the emotions that others are feeling. You’ll find yourself in better emotional balance as a result, and your relationships will improve;

• Be honest in your relationships. If you try to hide your feelings, the other person will know something is wrong and may react the wrong way;

• Understand that negative emotions are temporary. You may be feeling bad now, but it will pass in time. But if a negative feeling does last a long time, recognize that you likely need help resolving it—and that help is available;

• If you’ve just become a college student, know that the first term is usually the hardest. Hang in there. Once you’ve developed effective study habits and time management skills, each term will be easier and happier than the one before.

You can find more information on this topic by visiting SMC’s Center for Wellness and Wellbeing webpage, https://bit.ly/smcwellbeing.

Video

In order to be calm and at ease with ourselves, we need regular periods where we process our emotions. This video guides you through the steps to begin an emotional processing routine. https://bit.ly/howtoprocessemotions 

It's very important to acknowledge how those before us paved the way for the health we experience now, and how we will affect future generations. What are your cultural practices? Do you feel there is health equity in your community? In this discussion, Dr. Warne shares how Lakota community values and traditional ways can be used to approach wellness. https://bit.ly/lakotahealth

STRESS MANAGEMENT

We all live with occasional stress. Since college students often feel even more stress than most people, it’s important to understand it and learn ways to deal with it so that it doesn’t disrupt your life.

Stress is a natural response of the body and mind to a demand or challenge. The thing that causes stress, called a stressor, captures our attention and causes a physical and emotional reaction. Stressors include physical threats, such as a car we suddenly see coming at us too fast, and the stress reaction likely includes jumping out of the way—with our heart beating fast and other physical changes. Most of our stressors are not physical threats but situations or events like an upcoming test or an emotional break-up. Stressors also include long-lasting emotional and mental concerns such as worries about money or finding a job. Take the Stress Self-Assessment.

Your Turn: Activity

STRESS SELF-ASSESSMENT

On a sheet of paper or document, please indicate Daily, Sometimes or Never to the following statements:

• I feel mild stress that does not disrupt my everyday life;

• I am sometimes so stressed out that I have trouble with my routine activities;

• I find myself eating or drinking just because I’m feeling stressed;

• I have lain awake at night unable to sleep because I was feeling stressed;

• Stress has affected my relationships with other people;

Write your answers to the following questions:

1. What is the number one cause of stress in your life?

2. What else causes you stress?

3. What effect does stress have on your studies and academic performance?

4. Regardless of the sources of your own stress, what do you think you can do to better cope with the stress you can’t avoid?

WHAT CAUSES STRESS?

Not all stressors are bad things. Exciting, positive things also cause a type of stress, called eustress. Falling in love, getting an unexpected sum of money, acing an exam you’d worried about—all of these are positive things that affect the body and mind in ways similar to negative stress: you can’t help thinking about it, you may lose your appetite and lie awake at night, and your routine life may be momentarily disrupted.

But the kind of stress that causes most trouble results from negative stressors. Life events that usually cause significant stress include the following:

• Serious illness or injury;

• Serious illness, injury, or death of a family member or loved one;

• Losing a job or sudden financial catastrophe;

• Unwanted pregnancy;

• Divorce or ending a long-term relationship (including parents’ divorce);

• Being arrested or convicted of a crime;

• Being put on academic probation or suspended.

Life events like these usually cause a lot of stress that may begin suddenly and disrupt one’s life in many ways. Fortunately, these stressors do not occur every day and eventually end—though they can be very severe and disruptive when experienced. Some major life stresses, such as having a parent or family member with a serious illness, can last a long time and may require professional help to cope with them.

Everyday kinds of stressors are far more common but can add up and produce as much stress as a major life event:

• Anxiety about not having enough time for classes, job, studies, and social life;

• Worries about grades, an upcoming test, or an assignment;

• Money concerns;

• Conflict with a roommate, someone at work, or family member;

• Anxiety or doubts about one’s future or difficulty choosing a major or career;

• Frequent colds, allergy attacks, other continuing health issues;

• Relationship tensions, poor social life, loneliness;

• Time-consuming hassles such as a broken-down car or the need to find a new apartment.

Take a moment and reflect on the list above. How many of these stressors have you experienced in the last month? In the last year? Write down the ones that you have experienced. Now go back to your Stress Self-Assessment and revisit what you wrote there as the causes of your stress. Write any additional things that cause you stress that are not listed above.

How many stressors have indicated? There is no magic number of stressors that an average college student experiences—because everyone is unique. In addition, stressors come and go: the stress caused by a midterm exam tomorrow morning may be gone by noon, replaced by feeling good about how you did. Still, most college students are likely to circle about half the items on this list.

But it’s not the number of stressors that counts. You might have identified with only one item on that list—but it could produce so much stress for you that you’re just as stressed out as someone else who circled all of them. The point of this exercise is to start by understanding what causes your own stress as a base for learning what to do about it.

Video

Stress is a real danger to our bodies and minds. This video explores How Chronic Stress Can Affect Your Brain. https://bit.ly/yourbrainonstress

IS STRESS BAD?

Physically, stress prepares us for action: the classic “fight-or-flight” reaction when confronted with a danger. Our heart is pumping fast, and we’re breathing faster to supply the muscles with energy to fight or flee. Many physical effects in the body prepare us for whatever actions we may need to take to survive a threat.

But what about nonphysical stressors, like worrying about grades? Are there any positive effects there? Imagine what life would feel like if you never had worries, never felt any stress at all. If you never worried about grades or doing well on a test, how much studying would you do for it? If you never thought at all about money, would you make any effort to save it or make it? Obviously, stress can be a good thing when it motivates us to do something, whether it’s study, work, resolving a conflict with another, and so on. So it’s not stress itself that’s negative—it’s unresolved or persistent stress that starts to have unhealthy effects. Chronic (long-term) stress is associated with many physical changes and illnesses, including the following:

• Weakened immune system, making you more likely to catch a cold and to suffer from any illness longer;

• More frequent digestive system problems, including constipation or diarrhea, ulcers, and indigestion;

• Elevated blood pressure;

• Increased risk of diabetes;

• Muscle and back pain;

• More frequent headaches, fatigue, and insomnia;

• Greater risk of heart attack and other cardiovascular problems over the long term.

Chronic or acute (intense short-term) stress also affects our minds and emotions in many ways:

• Difficulty thinking clearly or concentrating;

• More frequent negative emotions such as anxiety, depression, frustration, powerlessness, resentment, or nervousness—and a general negative outlook on life;

• Greater difficulty dealing with others because of irritability, anger, or avoidance.

No wonder we view stress as such a negative thing! As much as we’d like to eliminate all stressors, however, it just can’t happen. Too many things in the real world cause stress and always will.

Unhealthy Responses to Stress

Since many stressors are unavoidable, the question is what to do about the resulting stress. A person can try to ignore or deny stress for a while, but then it keeps building and starts causing all those problems. So we have to do something.

Consider first what you have typically done in the past when you felt most stressed; use the Stress Habits and Stories Exercise below.

Your Turn: Activity

STRESS HABITS AND STORIES

On a sheet of paper or document, rate, on a scale of 1 to 5 each of the following behaviors for how often you have experienced it because of high stress levels. 

(0 = Never, 1 = Seldom, 2 = Sometimes, 3 = Often, 4 = Usually, 5 = Always)

1. Drinking alcohol 

2. Drinking lots of coffee 

3. Sleeping a lot 

4. Eating too much 

5. Eating too little

6. Smoking or drugs

7. Having arguments

8. Sitting around depressed

9. Streaming television or surfing the Web

10. Complaining to friends

11. Exercising, jogging, biking

12. Practicing yoga or tai chi

13. Meditating

14. Using relaxation techniques

15. Talking with an instructor or counselor

Total your scores for questions 1–10: 

Total your scores for questions 11–15:

Subtract the second number from the first:

Interpretation: If the subtraction of the score for questions 11 to 15 from the first score is a positive number, then your past coping methods for dealing with stress have not been as healthy and productive as they could be. Items 1 to 10 are generally not effective ways of dealing with stress, while items 11 to 15 usually are. If your final score is over 20, you’re probably like most beginning college students—feeling a lot of stress and not yet sure how best to deal with it.

What’s wrong with those stress-reduction behaviors listed first? Why not stream your favorite shows or get a lot of sleep when you’re feeling stressed, if that makes you feel better? While it may feel better temporarily to escape feelings of stress in those ways, ultimately they may cause more stress themselves. If you’re worried about grades and being too busy to study as much as you need to, then letting an hour or two slip by streaming television will make you even more worried later because then you have even less time. Eating too much may make you sluggish and less able to focus. Alcohol, caffeine, smoking, and drugs all generally increase one’s stress over time. Complaining to friends? Over time, your friends will tire of hearing it or tire of arguing with you because a complaining person isn’t much fun to be around. So eventually you may find yourself even more alone and stressed.

Yet there is a bright side: there are lots of very positive ways to cope with stress that will also improve your health, make it easier to concentrate on your studies, and make you a happier person overall.

LEARNING TO LIVE WITH STRESS

Review your list of stressors that you circled earlier. For each, consider whether it is external (like bad job hours or not having enough money) or internal, originating in your attitudes and thoughts. Mark each item with an E (external) or an I (internal).

You may be able to eliminate many external stressors. Talk to your boss about changing your work hours. If you have money problems, work on a budget you can live with, search for a new job, or reduce your expenses by finding a cheaper apartment, selling your car, and using public transportation.

What about other external stressors? Taking so many classes that you don’t have the time to study for all of them? Keep working on your time management skills. Schedule your days carefully and stick to the schedule. Take fewer classes next term if necessary. What else can you do to eliminate external stressors? Change apartments, get a new roommate, find better childcare—consider all your options. And don’t hesitate to talk things over with a college counselor, who may offer other solutions.

Internal stressors, however, are often not easily resolved. We can’t make all stressors go away, but we can learn how to cope so that we don’t feel so stressed out most of the time. We can take control of our lives. We can find healthy coping strategies.

All the topics in this section involve stress one way or another. Many of the healthy habits that contribute to our wellness and happiness also reduce stress and minimize its effects: 

• GET SOME EXERCISE

  • Exercise, especially aerobic exercise, is a great way to help reduce stress. Exercise increases the production of certain hormones, which leads to a better mood and helps counter depression and anxiety. Exercise helps you feel more energetic and focused so that you are more productive in your work and studies and thus less likely to feel stressed. Regular exercise also helps you sleep better, which further reduces stress;

• GET MORE SLEEP

  • When sleep deprived, you feel more stress and are less able to concentrate on your work or studies. Many people drink more coffee or other caffeinated beverages when feeling sleepy, and caffeine contributes further to stress related emotions such as anxiety and nervousness;

• MANAGE YOUR MONEY

  • Worrying about money is one of the leading causes of stress;

• ADJUST YOUR ATTITUDE

  • You know the saying about the optimist who sees the glass as half full and the pessimist who sees the same glass as half empty. Guess which one feels more stress?

• GO OUTSIDE

  • Try forest bathing. Never heard of it? Check it out! It’s called Shinrin-Yoku. 

Video

Learn how to create healing experiences in nature for yourself and your loved ones by enjoying Forest Bathing, https://bit.ly/forestsheal

Much of the stress you feel may be rooted in your attitudes toward school, your work—your whole life. If you don’t feel good about these things, how do you change? To begin with, you really need to think about yourself. What makes you happy? Are you expecting your college career to be perfect and always exciting, with never a dull class or reading assignment? Or can you be happy that you are in fact succeeding in college and foresee a great life and career ahead?

Maybe you just need to take a fun elective course to balance that “serious” course that you’re not enjoying so much. Maybe you just need to play an intramural sport to feel as good as you did playing in high school. Maybe you just need to get outside every morning to feel more alert and stimulated. Maybe listening to some great music on the way to work will brighten your day. Maybe calling up a friend to study together for that big test will make studying more fun.

No one answer works for everyone—you have to examine your life, be honest with yourself about what affects your daily attitude, and then seek ways to make changes. The good news is that although old negative habits can be hard to break, once you’ve turned positive changes into new habits, they will last into a brighter future.

Relaxation Techniques

Different relaxation techniques can be used to help minimize stress. Following are a few tried-and- tested ways to relax when stress seems overwhelming. You can learn most of these through books, online exercises, CDs or MP3s, and DVDs available at your public or college library. Practicing one of them can have dramatic effects. The SMC Center for Wellness and Wellbeing, https://bit.ly/smcwellbeing, has workshops on many of these relaxation techniques.

• Deep breathing. Sit in a comfortable position with your back straight. Breathe in slowly and deeply through your nose, filling your lungs completely. Exhale slowly and smoothly through your mouth. Concentrate on your breathing and feel your chest expanding and relaxing. After five to ten minutes, you will feel more relaxed and focused;

• Progressive muscle relaxation. With this technique, you slowly tense and then relax the body’s major muscle groups. The sensations and mental concentration produce a calming state;

• Meditation. Taking many forms, meditation may involve focusing on your breathing, a specific visual image, or a certain thought, while clearing the mind of negative energy. Many podcasts are available to help you find a form of meditation that works best for you. UCLA Health has several great, free guided meditations, https://bit.ly/meditationsforucla;

• Yoga or tai chi. Yoga, tai chi, and other exercises that focus on body position and slow, gradual movements are popular techniques for relaxation and stress reduction. You can learn these techniques through a class or from a DVD;

• Music and relaxation. Many different relaxation techniques have been developed for audio training. Simply play the recording and relax as you are guided through the techniques;

• Massage. Regular massages are a way to relax both body and mind. If you can’t afford a weekly massage but enjoy its effects, a local massage therapy school may offer more affordable massage from students and beginning practitioners.

Ask for Support

If stress is seriously disrupting your studies or your life regardless of what you do to try to reduce it, you may need help. There’s no shame in admitting that you need help, and college counselors and health professionals are there to help. The Center for Wellness and Wellbeing, https://bit.ly/smcwellbeing, is a great resource for help. 

TIPS FOR SUCCESS: STRESS

• Pay attention to, rather than ignore, things that cause you stress and change what you can;

• Accept what you can’t change and resolve to make new habits that will help you cope;

• Get regular exercise and enough sleep;

• Evaluate your priorities, work on managing your time, and schedule restful activities in your daily life. Students who feel in control of their lives report feeling much less stress than those who feel that circumstances control them;

• Slow down and focus on one thing at a time—don’t check for email or text messages every few minutes! Know when to say no to distractions;

• Break old habits involving caffeine, alcohol, and other substances;

• Remember your long-range goals and don’t obsess over short-term difficulties. Make time to enjoy being with friends;

• Explore new activities and hobbies that you enjoy;

• Find a relaxation technique that works for you and practice regularly;

• Get help if you’re having a hard time coping with emotional stress.

Your Turn: Activity

STRESS REFLECTION

All college students feel some stress. The amount of stress you feel depends on many factors, including your sleeping habits, your exercise and activity levels, your use of substances, your time management and study skills, your attitude, and other factors. 
As you examine your present life and how much stress you may be feeling, what short-term changes can you start making in the next week or two to feel less stressed and more in control? By the end of the semester or term, how would you ideally like your life to be different—and how can you best accomplish that? Write your thoughts here on a sheet of paper or document.

Video

This TEDx Talk by Hailey Hardcastle contains advice for advocating for yourself when you need mental health rest days. Bear in mind, this video discusses mental illness, thoughts of suicide, and various personal stories of the speaker. https://bit.ly/healthforstudentminds

Key Takeaways 

• Everyone feels stress, and many of the things that cause stress won’t go away regardless of what we do. But we can examine our lives, figure out what causes most of our stress, and learn to do something about it;

• Stress leads to a lot of different unhealthy responses that actually increase our stress over the long term. But once we understand how stress affects us, we can begin to take steps to cope in healthier ways.

Your Turn: Activity

STRESS INVENTORY

On a sheet of paper or document, answer the following:

• Why should it not be your goal to try to eliminate stress from your life completely?

• List three or more unhealthful effects of stress;

• Name at least two common external stressors you may be able to eliminate from your life;

• Name at least two common internal stressors you may feel that you need to learn to cope with because you can’t eliminate them;

• List at least three ways you can minimize the stress you feel.

SUBSTANCE USE, ABUSE, AND DEPENDENCE

Substance is the word health professionals use for most things you might take into your body besides food. When people talk about substances, they often mean drugs—but alcohol and nicotine are also drugs and are considered substances. Substances—any kind of drug—have effects on the body and mind. People use these substances for their effects. But many substances have negative effects, including being physically or psychologically addictive. What is important with any substance is to be aware of its effects on your health and on your life as a student, and to make smart choices. Use of any substance to the extent that it has negative effects is generally considered abuse.

First, consider your own habits and attitudes with the Substance Use Self-Assessment.

Your Turn: Activity

SUBSTANCE USE SELF-ASSESSMENT

On a sheet of paper or document, indicate Daily, Sometimes or Never to the following statements:

1. I smoke cigarettes or use smokeless tobacco;

2. I drink beer or other alcohol;

3. I have missed a class because I was hung over from drinking the night before;

4. I have taken a medication that was not prescribed for me;

5. I have used an illegal drug.

Answer the following questions:

• If you smoke cigarettes, how many a day do you usually smoke?

• If you drink alcohol (including beer), on how many days in a typical week do you have at least one drink?

• If you drink at parties or when out with friends, how many drinks (or beers) do you typically have at one time?

• If you use a pharmaceutical or illegal drug, how often do you take it?

• Are your habits of smoking, drinking, or using other drugs affecting your studies or grades?

SMOKING & TOBACCO: WHY IS IT SO HARD TO STOP?

Everyone knows smoking is harmful to one’s health, and that smoking causes cancer and lung and heart disease. Most adult smokers continue smoking not because they really think it won’t harm them but because it’s very difficult to stop.

Many young smokers think there is plenty of time to quit later. Social smokers, who may have a cigarette only occasionally with a friend, usually thinking they won’t develop a habit. Nicotine is a very addictive drug. Admitting this to yourself is the first step toward becoming smoke free.

First, the good news. Stopping smoking brings immediate health benefits, and the benefits get better over time. Just twenty minutes after quitting, your heart rate drops. After two weeks to three months, your heart attack risk begins to drop and your lung function begins to improve. After one year, your added risk of coronary heart disease is half that of a smoker’s. And every year your health continues to improve.

Just Keep Quitting 

Stopping isn’t easy. Many ex-smokers say it was the hardest thing they ever did. However, you know it’s worth the effort. And it’s easier if you think it through and make a good plan. There’s lots of help available. Before you quit, the National Cancer Institute suggests you START with these five important steps:

1. S = Set a quit date;

2. T = Tell family, friends, and coworkers that you plan to quit;

3. A = Anticipate and plan for the challenges you’ll face while quitting;

4. R = Remove cigarettes and other tobacco products from your home, car, and work;

5. T = Talk to your doctor about getting help to quit.

To get ready, download this booklet to help you quit smoking: On the Road to Quitting, http://bit.ly/C20QuittingGuide

GET HELP TO STOP SMOKING

A lot of people are not able to stop smoking by themselves, so don’t feel bad if you aren’t successful on the first try. Ask your doctor about other ways to stop. Maybe nicotine-replacement therapy is what you need. Maybe you need prescription medication. Stop by the Center for Wellness and Wellbeing, https://bit.ly/smcwellbeing, at Santa Monica College. Your doctor and other health professionals at your school have a lot of experience helping people—they can help you find what works for you.

WHAT’S THE BIG DEAL ABOUT ALCOHOL?

Of all the issues that can affect a student’s health and success in college, drinking causes more problems than anything else. Everyone knows what happens when you drink too much. Your judgment is impaired and you may behave in risky ways. Your health and studies are likely to be affected.

Most college students report drinking at least some alcohol at some point in time—and even those who do not drink are often affected by others who do. Here are a few facts about alcohol use among college students:

• Assault. 10% of surveyed undergraduate students indicated that had experienced alcohol- related violence;

• Sexual abuse. Over 14% of those surveyed indicated that they had unplanned sexual relations due to alcohol;

• Alcohol abuse and dependence. 32% of undergraduates aged 18-24, reported drinking at a dangerous level in the past year;

• Academic problems. Negative consequences were reported by the students who drank: 31.6% reported being unable to perform daily activities, 18.8% reported missing class, and 32.9% reported study interruptions.

So why is drinking so popular if it causes so many problems? You probably already know the answer to that: most college students would say they have more fun when drinking. It is unlikely that they’re going to stop drinking just because someone lectures them about it.

Like everything else that affects your health and happiness—eating, exercise, use of other substances— drinking is a matter of personal choice. Like most decisions we all face, there are trade-offs. The most that anyone can reasonably ask of you is to be smart in your decisions. That means understanding the effects of alcohol and deciding to take control.

Myths About Alcohol

Myth: I can drink and still be in control.

FACT: Drinking impairs your judgment, which increases the likelihood that you will do something you’ll later regret such as having unprotected sex, being involved in date rape, damaging property, or being victimized by others.

Myth: I can sober up quickly if I have to.

FACT: It takes about two hours to eliminate the alcohol content of one drink. Nothing can speed up this process—not even coffee or cold showers.

Myth: I can manage to drive well enough after a few drinks.

FACT: The effects of alcohol start sooner than people realize, with mild impairment (up to .05 Blood Alcohol Content) starting to affect speech, memory, attention, coordination, and balance. 

Myth: Beer doesn’t have as much alcohol as hard liquor.

FACT: A 12-ounce bottle of beer has the same amount of alcohol as a standard shot of 80-proof liquor (either straight or in a mixed drink) or 5 ounces of wine.

Video

Only one in nine people in the United States gets the care and treatment they need for addiction and substance abuse. A former Director of National Drug Control Policy, Michael Botticelli is working to end this epidemic and treat people with addictions with kindness, compassion and fairness. In a personal, thoughtful talk, he encourages the millions of Americans in recovery today to make their voices heard and confront the stigma associated with substance use disorders. https://bit.ly/addictionisadisease

How Much Is Too Much Alcohol?

There’s no magic number for how many drinks a person can have and how often. If you’re of legal drinking age, you may not experience any problems if you have one or two drinks from time to time. According to Health Canada, ‘heavy drinking’ occurs when a male consumes 5 or more drinks (4 for females) per occasion, at least once a month during the past year.

As with most things that can affect your health and your well-being as a student, what’s important is being honest with yourself. You’re likely drinking too much or too often if you:

• Missed classes or work because you were hung over or overslept after drinking;

• Have friends or family members who have hinted that you drink too much, or you’ve hidden your drinking from others;

• And your drinking habits are causing trouble in a relationship;

• Can’t remember what you did or said while drinking;

• Need to drink to have a good time at a party or with friends;

• Have driven a car when you know you shouldn’t have after drinking;

• Binge drink (consume five or more drinks at a time).

PRESSURED TO PARTY

Most of us can remember times when we were influenced by our friends and others around us to behave in some way we might not have otherwise. Say, for example, I have a big test tomorrow, and I’ve been studying for hours, and just when I knock off to relax for a while, a friend stops by with a six-pack of beer. I’d planned to get to bed early, but my friend pops open a beer and sticks it in my hand, saying it will help me relax. So I tell myself just one, or maybe two—after all, that’s not really drinking. And let’s say I stop after two (or three) and get to bed. Maybe I don’t sleep quite as well, but I still pass the test in the morning. So—was that peer pressure or my decision?

There are no easy answers! What matters is that you think about your own habits and choices and how to take control of your own life.
Read this case study about a student who joins a college club and feels pressured to drink. You may be very different from him—maybe you’re older and work full time and are taking night courses—but you still should be able to relate to his issues. As you answer the questions about his situation, think about how the same questions might also apply to someone in your own situation.

Your Turn: Activity

IDENTIFYING SUBSTANCE ABUSE

Read the scenario below and answer the following questions.

Pressured To Drink

When John decided to stay at the college residences’, he knew there would likely be drinking in his hall. He had had a few beers at parties through high school but had never binged and felt there was nothing wrong with that as long as he kept it under control. But he was surprised how much alcohol flowed through the residence, and not just at parties—and the house advisor just seemed to ignore what was going on. He wanted to fit in, so he usually had a few whenever his roommate or others called him away from studying. 

One night he definitely drank too much. He slept late, missed his first two classes, and felt rotten most of the day. He told himself he’d drink only on weekends and only in moderation. Being underage didn’t bother him, but his grades hadn’t been all that great in high school, and he didn’t want to screw up his first year in college. But it was only one day before some of the older students from his residence interrupted his studying again and stuck a beer in his hand. He didn’t know what to do.

• Is John at risk for developing any problems if he tries to fit in with the drinkers while promising himself he would drink only moderately? Why or why not?

• If John decides to hold firm and drink only on weekends when he doesn't have to study, is he still at any risk for developing a problem? Why or why not, depending on what circumstances?

• If John decides to tell his friends he does not want to drink, what should he say or do if they continue to pressure him?

What to do

If you think you may be drinking too much, then you probably are. Can you stop—or drink moderately if you are of age—and still have fun with your friends? Of course. Here are some tips for enjoying yourself in social situations when others are drinking:

• Drink only moderately (if above legal age) and slowly. Your body processes alcohol at a rate of about one drink an hour—drinking faster than that leads to problems. Sip slowly. Set yourself a limit and stick to it;

• Drink a mixer without the alcohol. It tastes just as good or better. Alternate alcoholic drinks with nonalcoholic ones to slow down the pace;

• Rather than just lounging around with others who are drinking, stay active: move about and mingle with different people, dance, and so on;

• If someone tries to make you uncomfortable because you’re not drinking, go talk to someone else.

Because drinking is a serious issue in many places, it’s a good idea to know what to do if you find yourself with a friend who has had too much to drink:

• Stay with the person if there is any risk of them hurting themselves (driving, biking) or passing out. Take away their keys if necessary;

• If he passes out after drinking a great deal of alcohol fast and cannot be awakened, get medical help;

• An intoxicated person who falls asleep or passes out on their back is at risk of choking on vomit— roll them on their side or face down;

• Do not try to give him food or other substances in an effort to sober him up;

• Don’t put him in a cold shower, which could cause unconsciousness.

When you Need Help

• Visit the Student Health Services Center or talk with your college counselor. They understand how you feel and have a lot of experience with students feeling the same way. They can help;

• Be sure someone always knows where you are and you have a safety plan, https://bit.ly/partysafeplan, in place;

• Use the buddy system, https://bit.ly/buddysystemforparties, when partying, and never leave a buddy behind.

Off-Prescription and Illegal or Unregulated Drugs

People use drugs for the same reasons people use alcohol. They say they enjoy getting high. They may say a drug helps them relax or unwind, have fun, enjoy the company of others, or escape the pressures of being a student. While alcohol is a legal drug for those above the drinking age, most other drugs— including the use of many prescription drugs not prescribed for the person taking them—are illegal. They usually involve more serious legal consequences if the user is caught. Some people may feel there’s safety in numbers: if a lot of people are using a drug, or drinking, then how can it be too bad? But other drugs carry the same risks as alcohol for health problems, a risk of death or injury, and a serious impact on your ability to do well as a student.

As with alcohol, the choice is yours. What’s important is to understand what you’re doing and make smart choices. What’s the gain, and what are the risks and costs?

While society may seem to condone drinking, and the laws regarding underage drinking or being drunk in public may not seem too harsh, the legal reality of being caught with an illegal drug can impact the rest of your life. Arrest and conviction may result in being expelled from college—even with a first offense. A conviction is a permanent legal record that can keep you from getting the job you may be going to college for.

Although the effects of different drugs vary widely, a single use of a drug can have serious effects and consequences. Even if you’re told that a pill is a prescription medication whose effects are mild or safe, can you really be sure of the exact ingredients and strength of that pill? Do you fully understand how it can affect you with repeated use? Can it be addictive? Could it show up on an unexpected random drug test at work?

Read through these: Common Drugs on College Campuses, https://bit.ly/campusdruguse, lists some of the possible effects of drugs used by college students. Good decisions also involve being honest with oneself. Why do I use (or am thinking about using) this drug? Am I trying to escape some aspect of my life (stress, a bad job, a boring class)? Could the effects of using this drug be worse than what I’m trying to escape?

Keep Asking for Help Until you get Some

If you have questions or concerns related to drug use, your doctor or Santa Monica College’s Student Health and Wellness Center, https://bit.ly/smcwellnesscenter, can help

Check these Websites for additional information:

• Drug Information Online, http://bit.ly/C20DrugInfo;

• Drug and Alcohol Helpline: 1-800-565-8603;

• Substance Abuse and Mental Health Services Administration, https://www.samhsa.gov/;

• National Harm Reduction Coalition, https://harmreduction.org.

Key Takeaways

• Excessive drinking or substance abuse is a common—but unhealthy—response to the stresses of college life. While the decisions are yours, it’s important to understand the effects of tobacco, alcohol, and drugs and how they impact your life;

• Quitting smoking is hard, but it’s clearly worth it—and lots of help is available. If you’re a smoker, make this the year you become proud of yourself for quitting;

• If you like to drink, be honest with yourself. How much does drinking enrich your life, and how much do the effects of drinking interfere with your life? Make smart decisions so that you live your life to its fullest without regrets about losing control;

• Avoiding drugs can be a complicated issue, certainly not as simple as simply deciding to say no. But you’ve already made the decision to attend college, and that’s a smart decision. Make smart choices in other areas of your life as well.

RELATIONSHIPS

Romantic relationships are often as much a part of a rich emotional life for college students as for anyone else. But the added challenges of college, especially while also working and maintaining a family life, often stress these relationships. You may have to give extra attention to a relationship to keep it healthy and avoid conflicts that lead to unhappiness and other problems.

IT STARTS WITH YOU, AND YOU, AND YOU

Healthy relationship often have many of these characteristics:

• Partners should respect each other as individuals with unique interests and personality traits;

  • Don’t expect your partner(s) to be just like you; 

  • Embrace rather than reject differences;

  • All partners can be supportive of each other.

• Partners can learn to practice trusting each other and be honest;

  • Opening up emotionally to others without fear of rejection takes time and experimentation;

  • Relationships that begin based on or with frequent deceptions may suffer perpetual problems.

• Participants and partners can develop and cultivate understanding and have empathy for each other;

• Good communication is essential;

• Many relationship problems are rooted in misunderstandings, such as when a partner or partners don’t make consistent and earnest effort to understand what the other(s) want or need.

These positive characteristics of a good relationship don’t happen overnight. The relationship may begin with romantic attraction and only slowly develop into a trusting, mutually supportive friendship as well. The relationship you are thinking about right now might not be romantic. It doesn’t have to be. These principles apply to many types of relationships and participants. The following signs may indicate that a dating relationship is not developing well:

• Your partner(s) is/are pressuring you for sex when you’re not ready, or interested;

• Your partner(s) seems angry or abusive when you disagree;

• Your partner(s), friends, or acquaintance(s) seems possessive when others want to spend time with you or you spend time with yourself or others;

• Your partner(s) treats you unequally in any way;

• Your partner(s) is/are emotionally or physically abusive (one time is too many, FYI).

If you recognize that any of these things are happening with someone you’re dating, closely-relating-to or even don’t know very well, please seek out a counselor, advisor, or unrelated or associated trusted person to talk through your concerns. Many relationships, acquaintances, or friendships that can be described by the situations mentioned above continue to escalate and get worse over time. Interrupt the cycle and if you cannot grow together with those you want to be in relationship with, trust and respect boundaries, and have consistent consent confirmation, move on (and if you need help doing that--ask for help).

ONLINE AND LONG-DISTANCE RELATIONSHIPS

Can your relationship survive if you and your partner are living at a distance? This is a common issue for young people going off to college at different schools—and for older college students, too, who may move because of work or school. Sometimes the relationship survives, and sometimes it doesn’t. It’s important, if you’re making an effort to stay together, for both partners to accept that being apart will add new pressures on the relationship. Accept also that both of you will be changing in many ways. You may naturally grow apart and decide to break up.

Yet often long-distance relationships do survive successfully. If you do decide to work to keep your relationship alive and vibrant, there are things you can do:

• Acknowledge that you are both changing, and accept and celebrate your new lives;

• Don’t feel guilty about being excited by your new life, and don’t try to pretend to your partner that you’re always miserable because you’re separated;

• Don’t be upset or jealous when your partner tells you about new friends and activities—be happy that they seem happy. Talk about these changes and be happy for each other;

• If your relationship is solid, it is already based on trust and mutual support, which should continue to give you strength when apart.

Your Turn: Activity

MY HEALTH, RIGHT NOW
On a sheet of paper or document, complete the following sentences and answer the questions:

• What I think most needs change in my diet is: 

• The main reason I don’t get enough exercise is:

• When I feel stressed, I often ((How healthy is that? Should you choose healthier activities instead?): 

• The first step in resolving a conflict you are having with someone else is to:

• How do you know if you’re drinking too much or too often?

• As a college student, why should you care about how much stress you feel and what you do about it?

• If you have a friend who has seemed very depressed lately, what signs should you beaware of that might indicate they are becoming suicidal?

• If you do suspect signs of suicide in your friend, what should you do?

• If you are sexually active, can you be certain you are at zero risk for acquiring HIV? If so, when? If not, why not?

MY RELATIONSHIPS, RIGHT NOW

• Choose a friend you enjoy spending time with and ask if they will help you with an “experiment.” Together, make a list of fun things to do together in the next week that will help minimize your stress. Choose activities that are different from your usual habits. Following are some ideas, but be creative and try to include your own healthy ideas:

  • Cook a healthy meal together (if you have a kitchen) or shop together for snacks you can carry with you for when you’re hungry between classes;

  • Get outside at least three times during the week;

  • Study together early in the evening, with snacks and drinks that won’t slow you down or keep you up, and then get to bed on time;

  • At the end of the week, talk about the experiment and how you felt during and afterward. Did you have fun? Did you get some ideas for other or better things to do? Plan to keep doing some of these activities;

  • Spend twenty to thirty minutes online getting more ideas about healthy ways to minimize the stress you feel as a student. Search the phrase “stress reduction” into your search engine and share the new ideas you find with your instructor and fellow students. 

Video

Here’s a great video about how to define and learn more about consent: https://bit.ly/consentfriespp

Sexual Assault and Harrassment prevention starts with a real discussion about consent in sensual relationships: https://bit.ly/consentandrelationships

Key Takeaways

• Emotional health is just as important as physical health. We can take steps to reduce the negative emotions that plague us from time to time and gain control over our emotional health;

• Emotional balance results from a variety of things in our lives. We need to connect with others, to be honest and empathetic in our relationships, and to resolve conflicts that can cause bad feelings and threaten our daily happiness. We can learn skills in these areas just as in other areas of our lives;

• Good health helps you be more successful in college;

• For good nutrition, eat a varied diet with lots of vegetables, fruits, and whole grains and minimize fats, sugar, and salt;

• Regular exercise is not only important for good health but is a great way to reduce stress in your life;

• Sleep is one of the first areas where college students cut back when they find themselves too busy with classes, work, and other activities. Taking the time to get enough sleep, however, makes you so much more efficient when studying that it can actually save you time;

• Substance use and abuse not only takes its toll on the body but also contributes to problems in college, at work, and in the future. You may need to make a smart decision between short-term pleasures and long-term success;

• Since many stressors are unavoidable in life, we all need to find good ways to minimize their effects. The best stress-reducers over time become good habits that will increase our wellness and help us succeed in college and careers;

• If you are having an emotional or relationship problem that persists and affects your life, don’t hesitate to seek help. Most universities have counselors and health professionals trained to help you get through any crisis;

• Sexual health is your own business—except that sexuality usually affects and is affected by others. Smart choices focus on protecting yourself from potential problems, regardless of your choices about sexual activity.

N.B.: The Student Success Library item was customized for Santa Monica College (SMC) in Santa Monica, CA. You may come across SMC-specific resources, links, or activities that do not apply to you. Search for your own school’s resources or google for similar tools that can help you where you live, study and work.

This work, Mental, Physical and Emotional Health, is part of the Student Success Library, which is a derivative of Student Success, originally modified by Vanessa Bonilla, Dr. Tyffany Dowd, Jackeline Felix, Dyana Valentine, Olivia Vallejo and Daniella Washington from the original Student Success by Graciela Martinez, Anh Nguyen, and Liz Shaker under CC BY-SA 4.0. Student Success Library is licensed under CC BY-SA 4.0 by Dyana Valentine. Last edit date: July 2022.