Tips for avoiding burnout in college

Tips for avoiding burnout during your first year of college

Your first year of college is likely to be filled with new and exciting experiences. Unfortunately, with this significant lifestyle shift also comes the possibility of burnout. Here are three tips that can help you avoid burnout during your first year of college so you'll better succeed in your studies.

1. Keep your partying to a reasonable amount.

It's easy for students to fall into the trap of partying too often - especially if they live on campus. While the occasional party is a great way to release pent-up stress, too much fun can lead to burnout if you aren't careful. To avoid burnout during your first year of college, be sure to keep your partying to a reasonable amount.

2. Avoid all-nighters whenever possible.

It can be tempting to hold all-night study sessions when trying to excel in your classes. Unfortunately, such demanding study schedules often do more harm than good, as lack of sleep can make learning less efficient and burnout more serious. In a previous post that I wrote a while back, I go into more detail about how cram sessions/all-nighters are often useless and not worth it. To keep yourself from becoming burned out during your first year of college, try to maintain a regular sleep schedule with few all-nighters.

3. Don't sign up for too many extra-curricular activities and clubs.

Now, I'm a strong proponent of clubs and activities. The learning opportunities and the potential for building valuable networking connections and lifelong friendships that come with such participation are tremendous. But while extra-curricular activities and on-campus clubs can be both loads of fun and meaningful, joining too many can leave you feeling stretched too thin. It really is a delicate balancing act. To avoid burnout during your first year of college, limit yourself to joining only the clubs and activities for which you feel most passionate.

Burnout is a genuine issue for many first-year college students. Because of this, students should always keep the problem in mind and take the necessary steps to avoid it if possible. Hopefully, by following the advice outlined above, you will be better prepared to avoid burnout during your first year of college.

Virtual students and breaks during the day

If you're a middle school or high school student learning from home this year due to the COVID-19 coronavirus pandemic, it's important to your physical and mental health that you take breaks away from your workspace throughout the school day. Students and parents, read on for more.

At the middle/high school I work at, we implemented for this school year a 10-minute passing time between class periods during the school day. We did this in order to provide for better social distancing and to minimize potential contacts. The logic behind this decision is simple - if students have more time to get to their classes, they won't feel rushed, and, therefore, the halls will be less crowded. I believe our passing time is usually four minutes.

If you're learning virtually from home this school year, no matter what your passing time is, use these times to get away from your workspace for a little while. Make sure you're also treating yourself to several small breaks during your homework time after school/in the evening. 

Breaks during passing times between classes: Instead of sitting at your desk on your phone, get away from the desk and the electronics. Use these passing times to stretch, get the blood flowing, relax the mind, relax the eyes from the electronics. Some ideas: Go outside for fresh air, especially with the weather getting nicer. Do a quick workout with dumbbells, if you have them (perhaps you can knock out two birds with one stone here by using these little workouts for your Online PE exercise logs, if you need to do those!). Grab a quick, healthier snack. Or just get up from your desk to stretch and walk back and forth a little.

Breaks during homework sessions: I have the same suggestions as with the breaks during class passing times - instead of sitting at your desk on your phone or watching a movie or playing video games, get away from the desk and the electronics. Relax the mind and the eyes, and look for ways to stretch and get the blood flowing. Relax the mind to some of your favorite music playing in the background?

Utilizing these simple strategies will help you guard your physical and mental health. It's not good to be seated and in front of electronics all day and night.

What are your thoughts and observations? Have any ideas or suggestions of your own to share? Add them to the comments section below. We'd love to hear, and learn, from you!

Interesting articles

Another mixer post here containing links to a number of thought-provoking, fascinating articles on a wide range of subjects that I've come across over the last few weeks. Some really great reading here.

"Turkey's unique hand-sanitising method"

For hundreds of years, this Ottoman-era cologne has been synonymous with Turkish hospitality. Now, it’s being used to fight coronavirus.

http://www.bbc.com/travel/story/20200407-turkeys-unique-hand-sanitiser

"The outbreak that invented intensive care"

A heroic community effort at a daring hospital saved lives, led to today’s ventilators and revolutionized medicine - it holds lessons for our times.

https://www.nature.com/articles/d41586-020-01019-y

"The Maine Farmer Saving the World’s Rarest Heirloom Seeds"

Will Bonsall has spent a lifetime scattering seeds across the country. But will his efforts fall among the thorns?

https://downeast.com/land-wildlife/rare-heirloom-seeds

"How Camus and Sartre Split up Over the Question of How to Be Free"

Their radically opposed ideas of freedom broke up the philosophical friendship of the 20th century.

https://getpocket.com/explore/item/how-camus-and-sartre-split-up-over-the-question-of-how-to-be-free

"America's Devastating First Plague and the Birth of Epidemiology"

https://www.yahoo.com/news/americas-devastating-first-plague-birth-110005164.html

"6 Ways To Become A Better Listener"

Humans have an average eight-second attention span. You’re going to need to do better if you want to get things done.

https://getpocket.com/explore/item/6-ways-to-become-a-better-listener

"6 Ways to Look More Confident During a Presentation"

The right kinds of non-verbal communication correlate with success.

https://getpocket.com/explore/item/6-ways-to-look-more-confident-during-a-presentation

"They Survived the Spanish Flu, the Depression and the Holocaust"

https://www.yahoo.com/news/survived-spanish-flu-depression-holocaust-122529875.html

"Coronavirus is unprecedented in our lifetimes. So is the economic crisis about to explode."

https://www.yahoo.com/news/coronavirus-unprecedented-lifetimes-economic-crisis-110011566.html

"The Thinking Error at the Root of Science Denial"

Could seeing things in black-and-white terms influence someone’s views on scientific questions?

https://getpocket.com/explore/item/the-thinking-error-at-the-root-of-science-denial

"‘It’s a Superpower’: How Walking Makes Us Healthier, Happier and Brainier"

Neuroscientist Shane O’Mara believes that plenty of regular walking unlocks the cognitive powers of the brain like nothing else. He explains why you should exchange your gym kit for a pair of comfy shoes and get strolling.

https://getpocket.com/explore/item/it-s-a-superpower-how-walking-makes-us-healthier-happier-and-brainier

"Manage Your Personal Energy To Improve The Quality Of Life"

The more you enjoy your work, the more energy you’ll have to enjoy life. The opposite is also true.

https://getpocket.com/explore/item/manage-your-personal-energy-to-improve-the-quality-of-life

"Leo Tolstoy on Finding Meaning in a Meaningless World"

“For man to be able to live he must either not see the infinite, or have such an explanation of the meaning of life as will connect the finite with the infinite.”

https://getpocket.com/explore/item/leo-tolstoy-on-finding-meaning-in-a-meaningless-world

"Did Pontius Pilate Actually Convert to Christianity?"

https://www.yahoo.com/news/did-pontius-pilate-actually-convert-091512813.html

"No One Told Babe Ruth He Had Cancer, but His Death Changed the Way We Fight It"

The Great Bambino’s treatment came at a major turning point in medicine.

https://getpocket.com/explore/item/no-one-told-babe-ruth-he-had-cancer-but-his-death-changed-the-way-we-fight-it

"The Soviets’ Unbreakable Code"

The hidden history of the Fialka espionage machine.

https://getpocket.com/explore/item/the-soviets-unbreakable-code

Thought-provoking articles

Another mixer post containing links to several awesome articles that I've come across over the last few days. Some really thought-provoking, engaging, and genuinely fascinating ideas, research, and concepts here.

Talking the health benefits of coffee; how the invention of the computer can be traced all the way back to Aristotle; the effects of absentee leadership in the workplace; a simple way to improve memory; why forming a daily writing habit will dramatically change your life for the better; and a woman who can detect Parkinson's disease, tuberculosis, Alzheimer's disease, cancer, and diabetes - all through her sense of smell.

"4 Cups a Day: 4 Surprising Health Benefits of Drinking That Much Coffee"

Two cups aren’t enough, research suggests.

https://getpocket.com/explore/item/4-cups-a-day-4-surprising-health-benefits-of-drinking-that-much-coffee

"How Aristotle Created the Computer"

The philosophers he influenced set the stage for the technological revolution that remade our world.

https://getpocket.com/explore/item/how-aristotle-created-the-computer

"The Most Common Type of Incompetent Leader"

Absentee leadership rarely comes up in today’s leadership or business literature, but research shows it is alarmingly common.

https://getpocket.com/explore/item/the-most-common-type-of-incompetent-leader

"An Effortless Way to Improve Your Memory"

A surprisingly potent technique can boost your short and long-term recall – and it appears to help everyone from students to Alzheimer’s patients.

https://getpocket.com/explore/item/an-effortless-way-to-improve-your-memory

"Form A Daily Writing Habit - It Will Improve Your Life"

Writing can help you gain clarity and confidence in many areas of life. The sooner you start, the better.

https://getpocket.com/explore/item/form-a-daily-writing-habit-it-will-improve-your-life

"Her Incredible Sense Of Smell Is Helping Scientists Find New Ways To Diagnose Disease"

https://www.npr.org/sections/health-shots/2020/03/23/820274501/her-incredible-sense-of-smell-is-helping-scientists-find-new-ways-to-diagnose-di

Emotional Disturbance

Emotional Disturbance (ED) and Emotional Behavioral Disorders (EBD)

The terms EBD (which stands for Emotional Behavioral Disorders) and ED (Emotional Disturbance) are often mistakenly used interchangeably, but Emotional Disturbance (ED) is the official term used in federal special education law, and it has a specific definition and set of criteria that must be met as laid out in the law.

Emotional Disturbance, according to the Individuals with Disabilities Education Act (IDEA) of 2004, is,

A condition exhibiting one or more of the following characteristics over a long period of time and to a marked degree that adversely affects a child's educational performance:

• An inability to learn that can't be explained by intellectual, sensory, or health factors.
• An inability to build or maintain satisfactory interpersonal relationships with peers and teachers.
• Inappropriate types of behavior or feelings under normal circumstances.
• A general pervasive mood of unhappiness or depression.
• A tendency to develop physical symptoms or fears associated with personal or school problems.

As previously stated, the terms EBD (which stands for Emotional Behavioral Disorders) and ED (Emotional Disturbance) are often mistakenly used interchangeably, but Emotional Disturbance (ED) is the official term used in federal special education law, specifically IDEA of 2004.



The reason why these terms are often used interchangeably is because it is certainly possible for a student to struggle with an emotional/behavioral disorder that does not meet the definition and criteria of ED as laid out in the special education law.

In fact, it is estimated that as high as 16% of the student population may have an EBD of some kind, and that 3-5% of all students have a diagnosable psychiatric disorder. Out of a class of 30 students, this translates into anywhere from 1-5 students having a psychiatric disorder. Up to 20% of these students show symptoms of disorders, yet only 1% of these students are referred for special education services. Only around 12% of schools and districts conduct universal screening for EBDs.

Students identified with EBD experience intense, chronic behavior and/or emotional challenges that last longer than six months. They are considered to have a mental health disability, and diagnosis is typically made by a licensed psychologist or psychiatrist. They are at-risk in every social and academic facet. Indeed, many EBD students miss out on instruction due to trips to the office, suspensions, and expulsions. Many have Behavior Intervention Plans (BIPs) in place that are designed to provide customized strategies and tools for helping them behave appropriately.

Keys to success for these students include strong, healthy relationships with school staff, as well as early identification, intervention, and various academic and behavioral supports. Staff should avoid power struggles with these students.

Further Reading and Additional Resources

Emotional Disturbance - Center for Parent Information & Resources

Individuals with Disabilities Education Act (IDEA) - U.S. Department of Education

Emotional and Behavioral Disorders in the Classroom - EducationCorner.com

Dyslexia

It's said that 15-20% of the population has dyslexia. That equates to roughly four students out of a class of 20. Of those who have dyslexia, 20% drop out of high school. Only 10% of those with it are often referred to as "highly successful," while the remaining 90% often go unseen.

Common myths and misperceptions about dyslexia, in no particular order:

• Reversing letters is the symptom by which dyslexia is diagnosed
• If a student can read, s/he doesn't have dyslexia
• It's the result of a deficiency in IQ
• Students who don't write or read well are lazy and/or simply not motivated to want to learn
• Phonics instruction is the key to helping children with dyslexia
• Dyslexia doesn't really exist - it's just an excuse
• Affects only, or mainly, boys. The truth: About equal between boys and girls. As with ADHD, more boys tend to get referred for dyslexia screening because they tend to act out more in class. Girls are usually quieter, so they're, sadly, flying under the radar.
• It will be outgrown
• Cannot be diagnosed until the age of eight

Potential signs a student has dyslexia:

• Often spells poorly
• Often reads larger words without difficulty, but makes errors with words like the, from, was, and
• Very bright, but doesn't do well in school
• Has a feeling of being "dumb," or has low self-esteem
• Gets easily frustrated and/or emotional about activities like reading, school, or taking tests
• Not wanting to read aloud
• Writes or reads with omissions, additions, repetitions, and substitutions
• Good at math laid out in straight arithmetic format, but not with math word problems
• Overall challenges with reading fluency, word recognition, writing, spelling, and potentially spoken language
• Often misreads word endings, or leaves them off when writing 

Indicators very inconsistent

The indicators that a student has dyslexia are very inconsistent. What one student shows for symptoms, another student will not. And those who have dyslexia can have different days or even different moments - one day or moment is great, while the next one is a complete struggle. It's this inconsistency and lack of predictability that leads to, unfortunately, the misperception held by teachers and others that a student is merely lazy or unmotivated.

Students with dyslexia are visual thinkers, possess strong imaginations

While we know that indicators are very inconsistent for those that have dyslexia, we also know that dyslexics are strong visual thinkers/learners. They tend to be what is referred to as visual-spatial, or, in other words, non-verbal, in their learning styles. As such, they can have rather strong, creative imaginations. School systems are traditionally excellent when it comes to accommodating verbal learners, but not so much visual-spatial learners.

As visual-spatial, or, non-verbal, learners, the thinking process for those with dyslexia is much faster than for those thinking with words. This explains the apparent struggling with, or stumbling over, words, and being out of sequence. Furthermore, it helps explain why those with dyslexia struggle with simple words like the, from, was, and - there's no point of visual reference with these words. Nothing comes to mind when trying to picture these words. 



Three main solutions/strategies to dealing with dyslexia in the school setting through special education services:

Remediation - reteaching in a different way, in a different setting, or at a different time

Accommodation - changes made to the environment, or to teaching and learning variables

Modification - changes made to curriculum

Further Reading and Additional Resources

What Is Dyslexia? - WebMD.com

Orton-Gillingham Approach (a.k.a. "structured literacy) to reading instruction

Davis Theory - Davis Dyslexia Association International

International Dyslexia Association

ADHD

Symptoms, causes, and diagnosis of ADHD

Symptoms of ADHD - Attention-Deficit/Hyperactivity Disorder - cause impairment in functioning. Those with the disorder experience, among other challenges, difficulty with: regulating emotions, organizing and planning, working memory, time management, staying on task, inhibition, and the ability to sense and appreciate the needs and situations of others.

The causes of ADHD are still unknown, but what we do know is that it can run in families. Prenatal factors, such as the mother's stress levels, nutrition, and exposure to toxins, may be potential causes. There is no evidence that parenting practices or teacher practices cause the disorder, but they can certainly impact impairment for either better or worse.

Currently, there are no medical / laboratory tests available that can diagnose ADHD. It is usually diagnosed by a licensed psychologist after meeting specific criteria.

Criteria for diagnosis 

As previously stated, ADHD is usually diagnosed by a licensed psychologist. The required criteria for diagnosis are a minimum six months of displaying symptoms, along with a minimum of two different settings where those symptoms are being displayed (like home and school, for example).

ADHD's relationship to other disorders and how it affects children

Approximately 11% of school-aged children have ADHD. It is said to be the most common neurodevelopmental disorder affecting children. Indeed, it accounts for 1/3 to 1/2 of all referrals to psychologists. Many children who have ADHD experience strong emotional reactions to any sort of provocation.

Additionally, many with ADHD have other disorders, as well. These may include, in no particular order:

• anxiety disorders
• conduct disorder (CD)
• specific learning disorders
• oppositional defiant disorder (ODD)
• language disorders
• Depression and/or other mood disorders
• Tourette syndrome (TS)

Different for boys and girls 

It is thought that, sadly, girls tend to be underdiagnosed because they usually do not display the overt hyperactivity component as much. Whereas boys tend to show the hyperactive/behavioral piece, making their symptoms easier to spot, girls are struggling quietly with the inattentive/inability to focus part. 

How ADHD relates to special education

Regardless if a student is taking medication, interventions in the school environment are, more often than not, needed.

Since 1991, ADHD is classified as Other Health Impaired (OHI), which allows children to qualify for special education services. Before 1991, a diagnosis of ADHD, alone, did not suffice for special education services. Some 60% of students who are receiving special education services in the categories of either Other Health Impaired (OHI) or Emotional Disturbance (ED) meet the criteria for ADHD.

The two most relevant laws benefiting children with ADHD are the 504 of the Vocational Rehabilitation Act of 1973, and the Individuals with Disabilities Education Act (IDEA) of 2004.

Continues into adulthood

There's a misconception out there that children with ADHD will simply "outgrow" the disorder in adulthood. The simple truth is that ADHD carries into adulthood. It is a chronic condition through life, and that's why early diagnosis, intervention, and good management of symptoms are vital for success. We are finding that adults with ADHD tend to have higher rates of car accidents, difficulties with relationships of all kinds, employment challenges, substance abuse, unstable friendships and romantic relationships, and higher rates of divorce.

Further Reading and Additional Resources

Why ADHD in Girls Is Often Overlooked - AdditudeMag.com

Attention-Deficit / Hyperactivity Disorder (ADHD) - CDC.gov

ADHD Health Center - WebMD.com

How to sleep better

Seven steps to a better night's sleep

Are you having trouble getting a good night’s sleep? If you are, you’re not alone. Whether the cause is from a medical condition, stressful situations in life (like simply being a high school or college student!), irregular sleep patterns from shift work, or any number of other reasons, more and more people are waking up feeling less than rested. Though we can’t eliminate everything from our lives that can make our time sleeping less than ideal, there are some suggestions anyone can try that can lead to a better night’s sleep.

#1 – Exercise regularly

Some light exercise, such as yoga or walking, can help you get a better night’s sleep when done on a regular basis. This is because 30 to 60 minutes of exercise, when done at least three times a week, can help to relieve any built up muscle tension. Less muscle tension will allow you to feel more relaxed in bed, essentially laying the groundwork for a deeper, more effective sleep.

The best time to exercise is during the morning hours, however early in the afternoon has also been proven effective. The only time you definitely shouldn’t be exercising, is during the two to three hour period of time before you plan to go to bed. This is because the adrenaline produced by your body as you exercise can end up interfering with your sleep.

#2 – Don’t eat or drink before bed

It is recommended that you don’t eat or drink anything during the final two hours you plan to be awake. To do so can leave you waking up later in the night with the feeling that you need to use the bathroom. By consuming less food and drinks before going to bed, you can reduce or even eliminate the number of bathroom visits needed during your sleeping hours.

You should also avoid food and beverages containing caffeine long before it’s time to go to bed. As the effects from these products can continue for several hours after they have been consumed, this is something you should be thinking about much earlier into the day. Sticking strictly to a decaffeinated diet might be best if you are still having trouble sleeping.

If you must eat or drink something just before your bedtime, be sure to avoid anything containing grains or sugars as they will raise your blood sugar level and make it harder to fall asleep. If you do manage to fall asleep despite the high blood sugar in your body, it is possible that you will wake up later in the night as your blood sugar level drops.

#3 – Before bed, enjoy a hot bath or shower

As the day comes to an end, your body temperature naturally drops. This action tells the brain that it’s time to start feeling tired. By taking a hot bath or shower shortly before going to bed, you can increase this natural drop in temperature and amplify your body’s response. This larger drop in temperature has been proven to help people fall asleep faster and to later achieve a deeper sleep.

To be most effective, you should remain in the hot water for around 20 to 30 minutes. This will provide enough time for your body temperature to properly rise.

#4 – Use the bathroom before going to bed

It is recommended that the final thing you do before heading to bed is use the bathroom. In doing so, you reduce the chance of later waking up with the feeling that you need to go. At the very least, it should delay the urge to urinate until further into the night, giving you a longer period of uninterrupted sleep when you first hit the sheets.

#5 – Keep a consistent bedtime

For your body to fall into its natural sleep rhythm, the time you go to bed and the time you wake up in the morning needs to remain the same. After a while your body will begin to recognize when it is time for bed and because of this, it will become easier for you to fall asleep. Your body will also start to recognize when it’s time to wake up, so getting out of bed in the morning shouldn’t be as difficult.

It is vitally important to your sleep rhythm to maintain your consistent sleeping hours during each day of the week. This also includes weekends. To change your sleeping habits mid-week will prevent your sleep rhythm from being properly established, and, as a result, the quality of your sleep will not improve.

#6 – Limit the surrounding noise

All auditory distractions, such as your television, cell phone, and radio, should be turned off during your sleeping hours. The sounds produced by such devices stimulate your brain and make it more difficult for you to initially fall asleep. If the noises from these devices continue to play while you are sleeping, they can also prevent you from entering the deeper stages of sleep later on in the night.

If you find it difficult to fall asleep because of outside noises or some other sounds that are out of your control, it might be useful to purchase a white noise machine. These can effectively drown out the other sounds that are keeping you awake at night. If you do not have access to a white noise machine, the whirring from a fan can be just as effective at canceling out other unwanted sounds.

Ear plugs are another great resource to lower excess noise while you are sleeping. Since they reduce several decibels of noise, they can be excellent if you are the type of person that prefers to sleep in a quieter environment. As there are many types of ear plugs on the market, some additional research may be required to find the pair that is right for you.

#7 – Darker rooms make for better sleeping

Maintaining the darkest possible environment is very important during your sleeping hours. Even the smallest bit of light in the sleeping area can inhibit your body’s production of serotonin, which helps to regulate the onset of sleep. If a completely dark room is not possible, you may wish to consider using a sleep mask to block out any additional light.

If you do need to get up in the middle of the night, it’s important not to turn on any bright lights. You should continue to keep the area as dark as possible, because it will be much easier to continue sleeping if your body hasn’t been fooled into thinking it’s time to wake up. A small night light will provide more than enough light to safely find your way in the dark, but it won’t be bright enough to keep you from falling back asleep once you’ve returned to bed.

Be it from life’s stressful events, certain medical conditions, or any number of other reasons, too many people are waking up in the morning without feeling completely rested. With our busy schedules often leaving us little time to sleep, we need to do everything possible to get the most out of the hours we actually do get. By following these seven simple steps, you, too, can improve the quality of your sleep and start getting the kind of rest you’ve always dreamed about.

Tips for healthier and tastier coffee

If you're a fan of drinking coffee in the morning, then your morning beverage of choice may not be the healthiest option around. Even so, are you willing to forgo the drink in exchange for healthier alternatives? If your answer is no, then fear not - coffee doesn't have to be your enemy. Here are five simple changes that can make your morning coffee a healthier drink.

1. Choose organic coffee beans.

Many coffee farmers spray pesticides on their fields to rid their crop of bugs. For a healthier option, choose to brew your coffee using certified organic coffee beans as they are free from pesticides and other harmful chemicals.

2. Use filtered water.

As water makes up the bulk of your beverage, you should avoid subpar water sources when aiming to brew a healthier drink. Filtered water makes for a healthier option as it's free from heavy metals like copper and lead, which may leach into tap water as it passes through older pipes. Filtered water is also free from chemical disinfectants like chlorine, which are often present in municipal water supplies.

3. Avoid artificial sweeteners and refined sugars.

The consumption of artificial sweeteners and refined sugars can lead to all sorts of health issues. If you must sweeten your coffee, try to keep the sugar servings small and opt for more natural sweetening agents like stevia that don't affect blood sugar levels.

4. Avoid artificial creamers.

Most artificial creamers contain unhealthy ingredients like high fructose corn syrup and hydrogenated oils. You can avoid consuming many unnecessary ingredients by simply using real cream in your coffee instead of an artificial creamer. If you'd also like to reduce the fat content of your beverage, then substitute the cream with low-fat milk.

5. Brew your coffee at home.

It's hard to know the quality of your beverage's ingredients when you buy premade coffee from an outside source. By making your coffee at home, you'll know precisely what you are consuming. It's also worth noting that many specialty coffees sold at big name coffee establishments contain substantial amounts of sugar and fat. To avoid consuming an excess of these unhealthy substances, brew your coffee at home and prepare it to your preferred taste by adding your own measured ingredients.

Many people like to start their day off with a good cup of coffee. Unfortunately, coffee isn't always the healthiest of drinks to consume. Thankfully, there are several ways you can make your morning coffee a healthier beverage. By following at least some of the proceeding five suggestions, you'll be making your morning coffee consumption a healthier experience.

Online weight loss support groups

Alone no more: Find hope with online weight loss support groups

If you have lost your motivation and can’t find the courage to talk about your weight loss goals with others, it can be hard not to lose hope and give up altogether. Perhaps you have brought up the subject, but your close friends and family members are just too busy to help. Whatever the situation may be, if you are feeling alone on your weight loss journey, don’t give up. Support is just a click away.

The real beauty of Internet weight loss support groups is how diverse they really are. Some groups meet up locally for scheduled walks or sporting events. Others connect with members over live video chat sessions from around the world. There are even support groups that provide complete anonymity - connecting through anonymous usernames in a public weight loss forum.

With so many different types of support groups out there, you are bound to find one that suits your needs. So, if you’ve been looking for a supportive group of people to help you achieve your weight loss goals, but didn’t know where to turn, it’s time to consider joining an online weight loss support group. The key is not to give up. The right support for you is out there somewhere; you just have to find it.

How to lose 10 pounds

Follow these simple strategies to shed ten pounds and keep it off.

There are many people who aren’t considered overweight, but would still like to lose around ten extra pounds. Though ten pounds might not sound like much, this seemingly small amount can actually be quite challenging to lose. Sure, crash diets and fasting can quickly lose the weight, but unfortunately, these methods rarely keep it off for good.

When thinking about permanent weight loss, the key is to burn off more calories than you are consuming. That might sound good on paper, but how exactly is a person supposed to go about burning all these extra calories? The easiest and most effective way to burn calories is to exercise. The kind of exercise doesn’t matter, so be sure to choose activities that you enjoy. If it feels like a chore, you won’t want to keep it up for very long.

To make this process even easier, you might want to consider lowering your daily intake of calories. The fewer calories you consume in a day, the smaller amount of exercise it will take to burn them off. This doesn’t mean you should starve yourself, however. Instead, look for foods that are low in calories like lean meats and fresh fruits and vegetables, while avoiding meals that are high in fat, salt, and carbohydrates.

Once you know which foods to eat and which to avoid, it’s always a good idea to keep a written record of your calorie intake. By keeping track of the calorie content in the foods you are consuming, you will have a better idea for the amount of exercise needed to burn through those extra calories. Don’t forget, however, that you will need to be burning more calories than you are consuming in order to lose weight. Once you’ve lost the ten pounds, you can maintain this weight by burning an equal amount of calories to what you are consuming.

For an additional boost to your weight loss strategy, consider eating five or six smaller meals during the day, instead of the traditional breakfast, lunch, and dinner. By eating smaller amounts of food more often, your body will maintain a higher level of metabolism, which, in turn, will help you burn off more calories without any extra effort. Just remember that these meals are supposed to be smaller.

Though it’s not always as easy as it sounds to lose ten pounds, it's definitely possible if you're willing to put in the extra effort. By eating right and burning more calories than you consume, you'll be well on your way to enjoying a more physically-fit you. Just remember, perseverance is the key to any successful weight loss program. So, determine your best course of action and stick with it.

Important health stories in the news this weekend

ESPN reporter Edward Aschoff died this past Christmas Eve, December 24, 2019. It was his 34th birthday. He didn’t know he had non-Hodgkin lymphoma.

If you do see or feel anything unusual going on with your body, never be afraid to speak up and have it checked out. RIP to this young man, and sincere condolences to his loved ones. Check out the comments at the end of the story - many personal experiences and meaningful advice discussed by readers:

https://www.yahoo.com/lifestyle/espn-reporter-who-died-at-34-didnt-know-he-had-non-hodgkin-lymphoma-fiancee-reveals-how-common-is-it-to-not-know-223642592.html


"The Great Millennial Blood Pressure Problem: Why it’s climbing faster in young people"

https://www.menshealth.com/health/a30300153/millennial-high-blood-pressure


"Brain’s Dumped DNA May Lead to Stress, Depression: Research suggests genetic material from the mitochondria can trigger an immune response throughout the body"

https://getpocket.com/explore/item/brain-s-dumped-dna-may-lead-to-stress-depression

Mental health and suicide prevention

Recently, in a middle school -level health class that I assist in from time to time, two wonderful speakers from the NAMI (National Alliance on Mental Illness) branch in Waukesha (Wisconsin) presented on the topics of mental health and suicide prevention. They shared with the class a number of valuable resources that youth and teens can turn to for help or simply to get some questions answered.

I, in turn, am sharing those resources here. Feel free to bookmark this page and share it with others, and never be afraid to seek help. Know that you are never alone. A special thanks to NAMI Waukesha for sharing these resources.

UPDATE, January 24, 2022 - I've recently added a number of additional resources to this page. Please feel free to bookmark this page and share it with others.

If you or someone you know or have encountered may be in a crisis:

• National Suicide Prevention Lifeline: 1-800-273-8255, or text 839863
• The Center for Suicide Awareness: Text "HOPELINE" to 741741
• Human Trafficking Hotline: 1-888-373-7888, or text "info" to 233733
  

Web sites:

• www.suicidepreventionlifeline.org
• www.teenshealth.org
• www.nami.org
• www.Ok2Talk.org
• www.mentalhealthconnection.life
• www.rehab.com - find mental health and substance abuse resources in your local area
  

 

Apps

• The Virtual Hopebox
• Headspace
• Calm
• My3

Bullying and Cyberbullying

What Should You do if Your Child is a Bully? - a comprehensive resource covering all aspects of bullying, from the blog at SocialWorkLicenseMap.com

Top Tips for Preventing Cyberbullying - a complete guide to cyberbullying presented by Sunshine Behavioral Health

 

Building Resiliency

 

From Brittanica Digital Learning comes this free, downloadable e-book, Raising Resilient Kids: Promoting Mental Health Through Social and Emotional Learning

 

 

Human Trafficking Clues

• Accompanied by a controlling person or boss
• Not speaking on her own behalf, avoids eye contact
• Has a much older or old "boyfriend"
• Shows signs of physical abuse, fear, overly submissive
• Not free to come and go as she/he wishes
• Sudden increase of expensive stuff
• Carries multiple phones
• Constantly late or absent from school
• Ran away from home

 

Human Trafficking - Questions you can ask to help identify a victim

• Can you come and go or leave [your job] if you want to?
• Have you or your family been threatened?
• Where do you sleep or eat?
• Do you have to ask permission to eat/sleep/go to the bathroom?
• Are there locks on the doors/windows so you cannot get out?
• Has your identification or documentation been taken from you?

Teenage weight and adult heart disease

Teenage weight linked to heart disease in adults

A study led by Amir Tirosh of the Harvard School of Public Health in Boston has found a possible link between teenage weight and heart disease in adults.

The study looked at the medical history of 37,000 people and determined that the more a person weighed at the age of 17, the more likely they were to develop heart disease in their 30s and 40s - regardless of whether or not the participants grew up to be overweight.

This is clearly a cause for alarm, as researchers had previously thought that adopting a better lifestyle later in life would reduce the risks of heart disease substantially. This appears to not be the case, however. As this study implies, cardiovascular disease may be more closely linked to a person's weight during their critical teenage years than it is later on in adulthood.

On the flip side, the study also showed that a person's weight during their teenage years had little to do with developing diabetes later in life. It was only the people who failed to lose their extra teenage pounds upon reaching adulthood who had a greater risk of developing diabetes.

The study looked at a person's body mass index (BMI) compared to the risk of heart disease, which was defined as the, "narrowing of at least 50 percent in one major artery supplying blood to the heart". Using this data, the study determined that each point above a BMI of 20.7 resulted in an increased risk of 12 percent for heart disease and 10 percent for diabetes.

Seasonal Affective Disorder SAD

In this post, we discuss a condition called Seasonal Affective Disorder, also styled as seasonal affective disorder and known as SAD for short.

According to the Mayo Clinic, "Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons - SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer."  According to the National Institute of Mental Health, "Younger adults have a higher risk of SAD than older adults. SAD has been reported even in children and teens." 

Four Ways to Prevent or Minimize the Effects of Seasonal Affective Disorder (SAD)

Seasonal affective disorder, sometimes referred to as the winter blues or summertime sadness, is a mood disorder that is closely linked to variations in light. For this reason, it is most prevalent in populations who live far from the equator, where seasonal light fluctuations are more severe. Though seasonal affective disorder is most frequently experienced during the winter months when daylight hours decrease, around ten percent of cases do present during the summer.

It's these summer cases that have medical professionals on the fence about the possible evolutionary causes of the disorder. While several theories have been proposed, two popular theories have risen above the others. One theory recounts the need for mankind's early ancestors to lower their caloric intake during the winter months when food would have likely been scarce, while the other likens the disorder to winter hibernation in animals. While both ideas do have merit, neither of these explanations account for the cases where onset occurs during the summer months.

Evolutionary background aside, a growing awareness of seasonal affective disorder is sparking new research among medical professionals. Word of this new research has many sufferers excited that real solutions may be just around the corner. While it's true that meaningful progress could happen quickly, the reality is that research into the disorder is still in its infancy. Due to this, definitive answers gained from the research—including the disorder's exact causes and most effective treatment options—remain relatively undocumented.

While definitive answers aren't yet available regarding the prevention and treatment of seasonal affective disorder, several suggestions have been put forth that may help prevent the disorder's onset, or at the very least, shorten its duration or minimize the severity of its symptoms. Here are four such suggestions that may prevent or minimize the effects of seasonal affective disorder.

1. Be more physically active.

Endorphins, a natural chemical released by the brain during physical activity, are known to cause feelings of euphoria and empowerment. They are also thought to reduce stress, while increasing overall sleep quality. For these reasons, endorphins can be a great tool in battling the unwanted feelings of depression caused by seasonal affective disorder. For times when physical activity isn't possible, try finding the humor in life because genuine laughter can also cause a release of endorphins.

2. Take a vacation during your problematic season.

Exposing yourself to weather conditions reminiscent of those experienced during a non-afflicted season may help you to keep the disorder at bay. If you suffer from winter seasonal affective disorder, then visit somewhere warm and sunny during the winter to help mitigate the disorder's effects. If you suffer from summer seasonal affective disorder, then plan a summer trip to a destination that resembles a typical winter in your area.

3. Spend more time outdoors.

Because traveling to far off lands isn't always an option, it is also recommended that sufferers try spending more time outdoors. Spending an hour or two in the midday sun can be especially effective for those suffering from winter seasonal affective disorder, as exposure to the sun acts as a form of light therapy. Time outdoors can also be helpful in some cases of summer seasonal affective disorder, because a simple change in pace can sometimes be enough to ward off an episode of depression caused by the disorder.

4. Consume a diet rich in fish.

Certain studies have found that while seasonal affective disorder is known to be more prevalent in areas far from the equator, there are areas in non-equatorial regions, like Iceland and Japan, with lower than average levels of the disorder. One commonality among these regions is increased fish consumption. This finding has led to some speculation that consuming a diet rich in fish may help limit the severity of seasonal affective disorder or prevent its onset altogether.

Though there's no known way to fully eliminate your chances of developing seasonal affective disorder, there are several potential ways to help prevent its onset, or at the very least, limit its duration or minimize the severity of its symptoms. By being more physically active, taking well-scheduled vacations, spending more time outdoors, and increasing your intake of fish, you will have a better chance of warding off any future bouts of seasonal affective disorder.

Social and emotional learning

What is Social and Emotional Learning and How Can It Benefit All Students?

Social and emotional learning (SEL) teaches students to become better communicators who understand, manage, and express their emotions in a healthy way. Such learning gives students the means to create and maintain healthy relationships, plus encourages responsible decision making and the setting of positive goals. Below are some examples of how all students benefit when exposed to social and emotional learning.

Understanding, managing, and expressing emotions.

Students who take part in social and emotional learning are better able to understand, manage, and express their emotions. Understanding emotions is necessary in order to feel or show empathy toward others and allows students to form deeper connections with their family and friends. Learning to manage and express one's emotions in a positive manner helps students deal with stress and control negative impulses.

Improving communication skills.

Students can become better listeners and communicators through exposure to social and emotional learning. As better listeners, students gain a deeper understanding of their teachers' lectures and instructions, which often leads to greater academic success. Social and emotional learning also helps students recognize nonverbal cues, so they can avoid simple misunderstandings that may occur during communications both inside and outside of the classroom.

Creating and maintaining healthy relationships.

Social and emotional learning teaches students the necessary skills to create and maintain healthy relationships. Students are also taught constructive ways to resolve social conflicts, so they can work toward correcting any unhealthy relationships that may be holding them back.

Making responsible decisions.

Through social and emotional learning, students gain the skills to think critically when making decisions. This can prevent students from making poor or impulsive decisions that may negatively impact themselves or those around them. Students who make responsible decisions are also more likely to avoid risky behaviors and can more easily overcome certain behavioral issues that may disrupt fellow classmates.

Setting and achieving positive goals.

Students who engage in social and emotional learning are better prepared to set and achieve positive goals. Actively setting goals helps students complete class projects and assignments on time, leading to greater academic success. Those who set positive goals also tend to achieve more of what they want in life because defining one's goals is often the first step in making one's dreams a reality.

The skills gained during social and emotional learning are as important to a student's development as the knowledge gained through the study of academic subjects like reading, writing, and arithmetic. Not only does social and emotional learning benefit the student during their school years, but the skills gained during such learning can also have a positive impact throughout a person's adult life. By ensuring students are exposed to social and emotional learning, they will graduate with a more well-rounded skillset, allowing them to gain a deeper understanding of the world around them.

High school students and stress

Those of you in high school have it tough. We know. We get it. We were once in your shoes, too, and we made it.

There's a lot going on at your age. You're growing at a rapid pace - physically, mentally, emotionally, perhaps even spiritually. Within these few short but jam-packed years, in no particular order, you're learning how to take on more personal responsibility and greater academic challenges in your classes; learning how to drive; getting more serious about relationships of all kinds - family, friendships, dating - and learning how to juggle and navigate them; and, at the same time you're getting your first jobs, the pressure is already on you to start thinking about and exploring careers and any relevant higher education and training you may need for these careers after high school. These are just a few examples of what's going on in your life during these critical years, let alone sports, band, and other clubs and activities you may be involved in.

No doubt, there's a lot being thrown at you all at once.

Following are some tips and strategies, in no particular order, to help you manage these many good - and sometimes not so good - stressors in your life right now.

Sleep, Diet, & Exercise. As I point out in a previous post, How to properly prepare for tests and exams, "It's absolutely critical to get regular rest, especially at your age, when you're still developing. Go for that 7-8 hour range every night, and try to make your sleeping hours consistently the same each night (like 9pm-5am or 10pm-6pm)...Good nutrition is always important. I'm not saying you always have to avoid candy, chips, ice cream, fried and other junk foods. I'm far from being the perfect example when it comes to diet. But try to keep these kinds of foods to a minimum, and work in an adequate amount of the healthy stuff on a consistent basis - your vegetables, fruits, lean proteins, good dairy, etc."

Make sure to get some regular exercise in, as well, even if it's just walking.

Unplug from the phone and social media from time to time. Constantly being on your phone for social media and texting greatly increases your chances of getting into arguments with friends, boyfriends or girlfriends, and other classmates/schoolmates. Trust me. I've seen it happen. Plenty of times. The problem is that, because you're not having an in-person discussion or an actual phone conversation with those on the other end, it becomes all too easy for misunderstandings to sneak in. Elements like tone of voice and facial expression get lost in translation. You may have the best of intentions and still end up being misunderstood. A while back, I advised a student who always seemed to be getting into texting arguments with her boyfriend throughout the day (he attends another school) to suggest to him that they agree to ditch the texting during the day and instead catch up with an actual phone conversation after the school day. They'll have more to chat about, and there's a lot less risk for things to get lost in translation. Nothing beats a real conversation.

Besides all of this, constant texting and social media is simply unproductive. You can be spending this time taking in new knowledge and developing new skills. You can use this time to improve your grades. If it's after the school day or on the weekend, you can even be using this time to earn money by working.

If you haven't already seen it, I suggest checking out the Brain Hacking episode from 60 Minutes, which explores how tech companies are programming phones, phone apps, and social media platforms to be increasingly addicting. It's mind-blowing. Plenty of food for thought.

Take time for yourself. It's important to do this. Do you have a favorite hobby or activity that brings you joy? Is there a particular place that you like to go off to to collect your thoughts, decompress, and just relax?

Ask for help. Never be afraid to seek assistance. Period. There are so many wonderful people and resources around you. Whether you're struggling with homework and keeping up in class, going through some difficult times at home, stuck on which direction to go after high school, etc., etc., plenty of help awaits you. Teachers, guidance counselors, school social workers and psychologists, and coaches are just a few examples of the many caring people you can turn to for a compassionate ear and meaningful advice.

Prioritize. There's only so many hours in a day, and so many years in high school. Learning how to prioritize early on is to your benefit. What do you want to accomplish during your high school years? How will you get there? What habits do you need to develop to help set yourself up for success?

And when it comes to homework and staying organized, a couple of thoughts here ...

Break your homework assignments and larger projects up into smaller pieces

One of the easiest ways to reduce stress is to take whatever task is causing you the stress and break it up into smaller, more manageable pieces. This is a strategy that can certainly be applied to daily homework assignments and larger projects, as well. Don’t think about the assignment or project as a whole. Instead, try to think about it in its smaller parts. Start by picking just one component of the assignment or project – the simpler the better – and get it done. Once that task is completed, pick another. Before you know it, you're on your way to making some serious progress. And where you have work that requires a lot of writing, the easiest thing to do is just start writing. Just get to it. Remember, you can always clean your writing up later on. That's what the editing process is for. All too often, we get stuck on the idea that our writing needs to somehow come out perfect the first time around, and that's why nothing ultimately gets done. I discuss this more in a previous post, Quantity over quality when it comes to idea generation.

So, in short, stop avoiding the daily homework assignment or larger project altogether just because it stresses you out. The longer you avoid it, the more stressed out it’s going to make you feel. Instead of allowing yourself to get stressed out, take a step back and take some time to think about how you can break the assignment or project into smaller, more manageable pieces.

Let's say, for example, you're working on an assignment requiring you to write a detailed comparison of three different products. What are the steps you will need to take in order to complete the assignment? You will need to do some research on each of the products, decide upon their pros and cons, write up a rough draft, and then edit it to perfection. By determining the steps needed to complete the assignment, you can think about which small part you need to complete next instead of stressing over the finished product.

As you can see, breaking things up into a series of smaller tasks will allow you to take a step back from the bigger picture and look at things from a new perspective. By only focusing on a smaller portion at a time, you will feel less stressed out when faced with larger or more difficult tasks. This will make it easier for you to make real progress towards completing the assignment or project at hand. 

Consider choosing a planner to help better manage your time

There are many options when it comes to choosing a planner. Some people prefer electronic planners, while others prefer to use a book or notepad and write their various tasks and appointments in it by hand. Whichever way you choose to go about it, rest assured that using a planner to better manage your time will prove to be a big help if you have a busy schedule.

One of the first things you’ll need to decide when choosing a planner is whether or not you’d prefer to use an electronic one. Electronic planners are available for many devices including smartphones, tablets, and computers, and they often contain features that aren’t available when using a traditional pen-and-paper style planner. Even so, some people still prefer the tangible feel and ease of use provided by a standard book planner.

The other major choice you’ll need to make when choosing a planner is how detailed your schedule will need to be. Will you need one that allows space for hourly plans or will a daily or weekly planner suffice? Also keep in mind that some planners will allow you to write additional notes, while others will not.

As you can see, there are many options when it comes to choosing which planner is right for you. Whether that means managing your time electronically or otherwise, or using an hourly, daily, or weekly planner, the choice is ultimately up to you. By knowing which type best suits your needs, however, you will be able to get the most from your planner, which in turn will allow you to better manage your time.