This article is written by a peer who wants to give advice on how to deal with certain stressful scenarios. I am in no way a professional, and in no way have these “solutions” completely cured my anxiety/stress levels, but they often work for me! Therefore, please do take into account my thoughts and opinions in this article, as I hope it can help you, the reader, to relax in times of angst. But keep in mind, if you feel extremely overwhelmed, or even if you just need to talk, it is always best to seek out counseling.
Many aspects of our lives have recently changed: we are largely unable to see our friends, we have not been nor will we be able to return to campus at the start of the semester, and many of us are struggling with Zoom classes. To add to the stress, YU has made several big changes; significantly raising tuition, making changes to the administrative staff, and changing the academic calendar to lock us into our classes (although that policy has since been redacted). The university is also trying to implement social distancing practices and proper health screens (as there is a plan for some students to return to campus mid-October), which while necessary, are still bothersome and stressful. Many of us are deeply concerned for our own health and that of our friends and families - some of us are close to people who have recently become ill. On top of all that, we are still in the middle of a pandemic and wondering if life will ever return to what was once called “normal.” To make matters worse, it’s an election year.
While adjusting to all of this is overwhelming for college students (for anyone actually), stress is sure to find its way into the picture. Here are some simple life hacks to help keep it out.
Diet: Everybody has a different view on what constitutes a “healthful” diet. Most typically offered advice is to eat lots of fruits and vegetables while avoiding processed foods like candy. Most foods can be broadly classified as either pro-inflammatory or anti-inflammatory. As too much inflammation is a bad thing for both physical and mental health, it is the pro-inflammatory foods that should be avoided. Examples of good foods (other than produce) include foods high in fiber (think nuts and related foods), protein, and omega-3 fatty acids (found in foods such as fish), while omega-6 fatty acids (vegetable oil), salt, and simple sugars, should be avoided. This is not to say that those foods should be completely avoided. As an example, there may be benefits to eating a candy bar (for sugar) before exercising to give you a small energy kick. The important thing to remember though is that while a healthful diet is necessary for optimal health, everybody’s dietary needs are different. Speak to your doctor or a nutritionist before committing to any changes.
Nutritional Supplement: Nutritional supplements are a great way to replace vitamins and other nutrients not adequately attained in the regular diet. While numerous claims are made about various supplements, they do not need to be reviewed or approved by the Food and Drug Administration (FDA) and are often therefore scientifically unfounded. It is also worth mentioning that while many supplements will list the dosages contained per serving as well over 100%, much of it is not absorbed in that form so the dosage needs to be higher. Nutrients are better absorbed from natural sources such as the fruits or vegetables in which they are naturally abundant. It may help though to take these supplements with a larger meal to absorb the nutrients better. It is, however, pretty unanimously agreed upon, at least in America, that everyone can benefit from additional vitamin D. Again, speak to a doctor, nutritionist, or even a pharmacist before making any changes.
Sleep: The need for sleep has been passed down in evolutionary history from as early as single-celled organisms. The biological study of sleep is known as “circadian physiology”- from the words circa meaning around, about or approximately, and dias meaning day. It refers to the body’s natural rhythm spanning nearly 26 hour long periods. Getting proper sleep allows for restoration of your body’s chemicals to normal levels, improved reaction time, better cognitive performance, and extra energy throughout the day. For optimal health, almost one third of that time should be spent sleeping (8 hours). For some of us, sleeping is something that is totally natural and easy to do at the right time of day (or night). Others, referred to as “night owls”, stay awake too late at night and are functionally impaired during davening, morning shiurim (Judaic classes), or secular courses. If that sounds familiar, try switching up a few things to help improve your sleep such as sleeping in a room that is cold, dark, and quiet. Make sure that you are comfortable, even if that means cranking up the thermostat by a degree or two. Only use the bedroom for sleep. If unable to fall asleep, leave the room and return when sleepy. Stay on a consistent schedule as best as possible by going to bed and waking up at the same time every day – I know, I get it - I’m in college too! Avoid things that either keep you awake or wake you up at night. Don’t exercise right before bed as it will increase your energy – even if you feel tired afterwards. If sleeping continues to be difficult, there are psychologists and medical professionals who deal specifically with sleep problems, and going to them for help may be beneficial.
Meditate: You don’t have to shave your head, wear an orange robe and sit cross-legged on the steps of a monastery to effectively meditate. Proper meditation simply involves being alone (not difficult these days), with enough space to relax in a comfortable position, clearing your mind, focusing on your surroundings and reflecting on your internal thoughts and feelings. While it may sound intriguing to some, others find they “go insane” when trying this. That is okay, it is simply not for everyone (including me). Some research has shown that it is very effective, when properly implemented, in reducing stress and winding down at the end of a long day. Many videos and tutorials can walk you through the process step by step.
Exercise: As we all know, exercise is crucial to the maintenance of our health. Not only does it keep us from gaining weight, but it keeps us strong, active, and helps drain our energy so we are ready to wind down by night time. Exercise has many hidden benefits as well. It is an effective way to reduce stress, relax, and channel our negative emotions such as anger and frustration. It also helps ensure that certain body fluids like blood and lymph don’t clog or clot in our bodies. It is important to note that too much exercise can put unnecessary stress on the body, so don’t overdo it. There are many different types of exercises each with their own benefits. Speak to your doctor or other qualified healthcare provider(s) about implementing a proper exercise program that meets your needs. As with meditation, numerous videos can instruct and teach specific programs.
To combine the benefits of meditation and exercise, some find enjoyment in what is called “moving meditation.” A few great examples include yoga, tai chi, and qi gong. These programs address the main types of exercises including strength, balance, and flexibility, all while providing the benefits of meditation.
Light (Photo)Therapy: Throughout history, humans have adapted to be awake (and outside) during most of daylight hours and asleep during the darker nighttime hours. Humans have therefore gotten very used to the idea of living with plenty of sunlight exposure. Things started to change after the inventions of electricity and light bulbs when it no longer had to be light in order to see. For this reason, recent research has led to popularization of the idea that, much like plants, we need sunlight to grow and thrive. While too much ultraviolet (UV) light can lead to certain cancers, particularly of the skin, other types of light are severely lacking in our lives. Remember how when talking about sleep, I mentioned a 26 hour cycle? When a person is exposed to bright or blue light in the morning, the light can shorten that back down closer to 24 hours, helping one to fall asleep at night. That same light exposure later in the day will prolong the 26 hours making it even more difficult to fall asleep (think dark room again). Among other reasons, that is why phones and electronics are not recommended before bedtime, even with the blue light filter setting. Blue light has even been used in the treatment of mood disorders such as depression. In addition, sunlight is one of the best ways to get vitamin D, which is lacking in most American diets. On the other side of the spectrum, red and infrared light has also been shown to possess numerous health benefits. The light waves can be absorbed in or even through the skin and increase the cell’s functioning and metabolic rate, producing numerous benefits.
Hydrotherapy: As the name implies, water can be very therapeutic. Not only is water incredibly relaxing, but warm water in particular, has been shown to dilate blood vessels, produce calming effects, and can even help relieve both acute and chronic pain as well as inflammation. While it is easiest to think about this in terms of a pool or Jacuzzi, the same effects can be found soaking in a bathtub or in a shower.
Massage and Acupuncture: While most people think these techniques need to be performed by a professional, many small or even handheld devices have been developed to allow for easy implementation of these therapies “on-the-go.” Both have been shown a wide range of benefits starting with pain control, extending to anxiety and depression, insomnia, to even weight management. While harder to implement from home, chiropractic works similarly to these treatments and has shown good results for many of the same conditions.
Aromatherapy: Aromatherapy, while somewhat controversial, employs the use of essential oils for alleviation of symptoms. While numerous oils exist in multiple forms with many proposed claims, only a few have been properly tested. Essential oils can be inhaled as a vapor, massaged into skin, taken as an oral capsule, or dripped into the mouth with a dropper. Among the better tested and of particular interest for mental well-being is lavender. While variations in the formula exist (as it is derived from a small handful of plants), it has been shown to improve sleep, reduce pain, and manage anxiety. One study found equal effects in reducing anxiety in patients with Generalized Anxiety Disorder (GAD) when comparing lavender to the drug Lorazepam (Ativan). It is also shown to improve mood, but may decrease cognitive performance. For this reason, at least in therapeutic practice, many essential oils are combined to improve many symptoms and alleviate any negative effects which may be associated with particular oils.
Social support and Hobbies: Surround yourself (virtually, of course) with lots of family and friends. Having people close to you whom you trust and can talk to is a great way to cognitively sort through anything stressful on your mind. Additionally, consider taking up a hobby. These enjoyable activities are a great way to eat up a lot of spare time during the day, and are a great way to relax and de-stress after a difficult day. Lastly, playing with a pet, if you have one, will provide a lot of these same benefits.
Hopefully life will be able to get back to normal again soon. In the meantime, these are a few things you may find helpful to stay happy and healthy.
An amazing resource at YU to take advantage of is the YU Counseling Center. They can be reached by email at counseling@yu.edu.
Adam Bressler