Health and Human Services Professional Development

Stress and Food Choices Author: Melanie Burns Stress can influence eating patterns for college students, and eating patterns can influence college students’ satisfaction with how they handle problems (see  Cornejo & Cookston ).  Eating healthy does not need to end when you leave for college nor should it wait until you are through college.  While life stressors can make healthy eating less of a priority, making healthy food choices needs to happen every day. Little changes, such as eating breakfast and drinking low-fat milk, can make a difference in how you handle your weekly or daily stress.  The calories from the late-night pizzas and the all-you-care to eat dining hall buffets can add up quickly! For more information on making healthy food choices during the college years, visit the  USDA’s My Place On Campus . *Originally posted on the Career Skillet website (Permission granted by Jill Bowers).

Alive and Sleep Deprived  by  Paige Crutchley, Guest Author   on   October 24, 2013   There are many things that take up your time: class, work, volunteering…sleeping. With so many responsibilities, sleep hours are often forfeited. You may find yourself asking, “How much sleep do I really need?” Unfortunately, there is not a definitive answer for this question yet. This is partly because it is not yet understood  why  we sleep. Additionally, sleep needs can vary greatly from person to person. In fact, your own sleep needs will vary across your lifetime. On average, professionals recommend that adults need 7 to 8 hours of sleep per night. Take Advantage of the Time You DO Have Set Aside for Sleep Make the most of the time you have dedicated for sleeping.  It can be quite frustrating if you are not actually sleeping for a significant portion of this time. Parenting experts recommend that bedtime routines for children include baths, reading,...

Stress Management by   Jill Bowers   on   June 3, 2013 Although stress can be a normal part of life, especially for those of you who are on the job market and experiencing additional demands and pressures to succeed.  At the same time, too much or frequent stress can negatively influence your physical health (e.g., headaches or weakened immune system), mental health (e.g., mood swings, irritability, or depression), and relationship health (e.g., finding with friends, family, or romantic partners). Although everyone handles and reacts to stress differently, it is best to avoid being overly stressed. See tips for  stress management  and  how to fight stress with healthy habits  here. Source:  http://www.webmd.com/balance/stress-management/stress-management-topic-overview  and http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FightStressWithHealthyHabits/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp Additi...

Depression May Not Be What You Think! by   Mikki Sherwood   on   February 22, 2014 Anyone can struggle with depression.  Kevin Breel discusses depression in this Ted Talks video,  “Depression May Not Be What You Think.”  He says that everyone sees him as a typical teenager, but he sees himself differently. He is an individual that battles depression. Kevin makes the point that there are misconceptions about depression, stating that those that are depressed are not just sad when a situation is negative, they are sad when everything is going well in their lives. He explains that he was often afraid to tell people he was depressed for fear they would run away. In reality, Kevin says it is better to look someone in the eye and be truthful, saying “I’m going through hell and need help.” If you, or someone you know, is depressed, this video is a resource for helping you know that you are not alone. If you believe you are depressed and need help, here ar...

Alive and Sleep Deprived by   Paige Crutchley, Guest Author   on   October 24, 2013 There are many things that take up your time: class, work, volunteering…sleeping. With so many responsibilities, sleep hours are often forfeited. You may find yourself asking, “How much sleep do I really need?” Unfortunately, there is not a definitive answer for this question yet. This is partly because it is not yet understood   why   we sleep. Additionally, sleep needs can vary greatly from person to person. In fact, your own sleep needs will vary across your lifetime. On average, professionals recommend that adults need 7 to 8 hours of sleep per night. Take Advantage of the Time You DO Have Set Aside for Sleep Make the most of the time you have dedicated for sleeping.  It can be quite frustrating if you are not actually sleeping for a significant portion of this time. Parenting experts recommend that bedtime routines for children include baths, reading, or othe...

Me+Stress=BFFs by   Mikki Sherwood   on   March 30, 2014   Ted Talks video reviewed by: Michelle Crary, Graduate Student EIU In this Ted Talks video,  “How to Make Stress Your Friend,”  Psychologist Kelly McGonigal explains that she spent many years telling her patients that stress was making them sick. In fact, she even thought that stress shortened the lifespan. However, Dr. McGonigal has now changed her mind. Current research has led her to believe that you can change the way you think about stress, which then changes its impact on your body. Dr. McGonigal shares research that found that people that look at stress as a helpful part of life are much less anxious. For instance, stress makes the heart beat faster, which can lead to feelings of panic. However, what if you think of that quickening heart rate as your body readying itself for a challenge! When your heart rate goes up you tend to breathe more deeply, transferring more oxygen to the ...

Whole Fruits or Vegetables, or Juices: Which Packs the Most Punch? by   Guest Author, Jennifer Ashley   on   November 9, 2014   We all know that fruit and vegetables are the cornerstone of a healthy diet.  Government health recommendations state that most of us should be eating two cups of fruit and two and a half cups of vegetables each day.  But how many of you choose your servings of fruits and vegetables from juice drinks? While a cup of 100% juice counts as a serving the same as a cup of whole fruit or vegetables, research suggests that the juice isn’t as nutritious as its fresh counterparts. Scientists at the University of Alabama recently compared fresh fruit with 100% fruit juice to determine the amount of antioxidants each contained.  Antioxidants are a type of molecule that protect our cells from damage, and they are one of the reasons why fruit and vegetables are so healthy for our bodies.  The researchers found that a serving o...

End of the Semester Stress and Self-Care by   Jill Bowers   on   November 26, 2014   It’s that time of the semester…final exams, papers, projects, grades, and graduation. In addition to stress associated with school, many students are coping with emotions associated with holidays or gloomy/winter seasonal affect. International students, or those that live far away from family, may be especially at-risk for exhausted financial or emotional resources as they try to get home or figure out plans for winter break. And, many of you simply put so much pressure on yourselves as academic or organizational leaders that you forget or don’t take the time to take care of yourself in the way that your body and mind needs. Self-care can enhance your ability to cope with stress, anxiety, and depression. It can help you to have better cognitive focus and give you more energy. Engaging in self-care can also improve your mood, and some forms of self-care can aid in the develop...