Stress Management During COVID-19
Jon Noelker
The effect of stress on our emotional well-being during the COVID-19 pandemic is incalculable. Whether we are dealing with stress from our family, our jobs, or school, the pandemic has taken its toll. What are some ways that we can cope with the stress to which we find ourselves subjected?
Here are some suggestions:
(1) Avoid watching too much news or using social media too frequently. These only tend to compound the stress that we are already feeling.
(2) Connect with friends and family and share your anxieties and concerns. These groups can often serve as sources of support and well-being when faced with stressful situations.
(3) Be kind to yourself. Eat a well-balanced diet, exercise frequently, and get the proper amount of sleep.
(4) Create a list of activities that you enjoy and that bring you self-fulfillment. Utilize this list when the stresses of everyday life seem overwhelming.
(5) Talk to a counselor if you have stresses and anxieties that are affecting your daily activities. The college has a counseling department, and you can set up an appointment to speak to one of the counselors.
Here are some suggestions:
(1) Avoid watching too much news or using social media too frequently. These only tend to compound the stress that we are already feeling.
(2) Connect with friends and family and share your anxieties and concerns. These groups can often serve as sources of support and well-being when faced with stressful situations.
(3) Be kind to yourself. Eat a well-balanced diet, exercise frequently, and get the proper amount of sleep.
(4) Create a list of activities that you enjoy and that bring you self-fulfillment. Utilize this list when the stresses of everyday life seem overwhelming.
(5) Talk to a counselor if you have stresses and anxieties that are affecting your daily activities. The college has a counseling department, and you can set up an appointment to speak to one of the counselors.
Sleeping to Succeed
Lisa Haag
When push comes to shove, it seems like sleep is the first thing people cut from busy schedules. We all do it, especially when in school. But if you are a student trying to learn new things, you may want to rethink that because sleep is critically important in enabling our minds to learn. It also enables us to control our emotions, make good decisions, and interact socially.
So how much sleep does a college-age person need, anyway? Research indicates you need at least 7-9 hours per night. However, most college students fail to get the sleep they need. Research tells us that 50% of college students are tired during the day. The thing is, sufficient sleep has been linked to increases in GPA. According to the Learning Center at UNC-Chapel Hill, "the GPAS of students receiving 9+ hours of sleep per night were significantly higher (3.24) than those of students receiving 6 or fewer hours of sleep per night (2.74)."
You probably already know what happens when you don't get enough rest. You become irritable and inattentive, and your memory and math calculation skills suffer.
What can you do? The Learning Center at UNC-Chapel Hill has the following helpful suggestions:
THINGS YOU MIGHT WANT TO TRY
THINGS YOU MIGHT WANT TO CUT OUT
So how much sleep does a college-age person need, anyway? Research indicates you need at least 7-9 hours per night. However, most college students fail to get the sleep they need. Research tells us that 50% of college students are tired during the day. The thing is, sufficient sleep has been linked to increases in GPA. According to the Learning Center at UNC-Chapel Hill, "the GPAS of students receiving 9+ hours of sleep per night were significantly higher (3.24) than those of students receiving 6 or fewer hours of sleep per night (2.74)."
You probably already know what happens when you don't get enough rest. You become irritable and inattentive, and your memory and math calculation skills suffer.
What can you do? The Learning Center at UNC-Chapel Hill has the following helpful suggestions:
THINGS YOU MIGHT WANT TO TRY
- Allow yourself enough time to sleep.
- Gradually set earlier bedtimes when attempting to adjust your sleep cycle.
- Expose yourself to bright light in the morning to help wake up.
- Keep your bedroom cool, dark, and quiet to help fall asleep.
- Exercise regularly but not right before bed.
- Maintain a regular sleep routine on weekdays and weekends.
- Relax yourself as much as possible before bed. This can include taking a warm bath, meditating, or reading something that is not cognitively taxing.
- Re-evaluate your daily schedule and make time for 7-9 hours of sleep every night.
- Prioritize and protect your sleep time. Find a friend who can help keep you accountable for going to sleep at your goal bedtime each night.
- Structure your day and plan ahead on your exams, assignments, due dates, and activities so that you don’t have to end up cramming or working late into the night.
- Use a weekly calendar and/or a priorities list to help take control of your to do lists and better manage your time to prioritize sleep.
- Make an appointment with an academic coach to talk one-on-one about your schedule, sleep habits, and study habits and how to manage your time to prioritize sleep.
THINGS YOU MIGHT WANT TO CUT OUT
- Don’t use alcohol to help fall asleep. While this may help fall asleep, you may be more likely to have difficulty staying asleep as alcohol can disrupt the natural cycle of sleep, and the sleep may be less restorative.
- Don’t eat large meals right before bed.
- Don’t engage in rigorous exercise before bed.
- Don’t use nicotine. Nicotine is a stimulant, and daytime use can inhibit sleep.
- Don’t drink caffeine within 8hrs of your intended bedtime.
- Don’t expose yourself to bright lights before going to bed.
- Don’t use electronic devices that give off light such as TV, computer, phones, etc. before bed. This light inhibits the secretion of melatonin making it more difficult to fall asleep.
Meals On-the-Go
Windy Souders
Tasty Overnight Oats
Do you find yourself raiding the pantry at the last-minute and settling with whatever random food you can find? Or maybe you decide to hit up the drive thru and get some greasy fast food. Or worse, you decide to go without eating and figure something out later.
Meal prepping for the week may not sound like a great way to spend the weekend, but we all need delicious and nutritious food to keep our engines running throughout the school day. And we want to be running on all cylinders for midterm week, right?
So, we've gathered a variety of meal prep options for breakfast and lunch that will keep your belly full, your health happy, and your mind sharp. There are options for students who need to eat on the go and for students who have a minute to sit. Whatever your meal preferences, we’ve got you covered.
Bonus: Many of these recipes provide instructions to freeze for 3+ months; this could get you through a whole semester!
Breakfast
Oatmeal is a classic breakfast for a reason: it’s healthy and filling. But a bowl of oatmeal can easily become boring. Try these Oatmeal Muffins instead. There are four different options (with more recipes included), and your supply can last up to three months in the freezer. Another fast and fun choice is overnight oats, which are meant to be eaten cold, straight out the the refrigerator.
Eggs are a popular and nutritious breakfast because they provide a good source of protein, and they're a good base to hold all your favorite meats, cheeses, and veggies. But when you don’t have time to make a customized omelet in the morning, try these Baked Egg Muffins to get your day started. They can be stored in the freezer for up to six months.
Do you enjoy a nice, hot breakfast sandwich in the morning? If so, then you’ll love these Make-Ahead Breakfast Sandwiches, shown three ways, with substitutions and instructions for freezing and reheating.
Lunch
Do you remember having Lunchables for lunch? Well, we’ve found the grown-up version. These Bento Lunch Box Ideas, including the Vegetarian Options, will have all food groups accounted for and are super easy to put together.
If you think you don’t have time to eat your lunch, then try drinking your lunch! Here are 35 Drinkable Soups for those upcoming cold days. Plus, soup is great way to incorporate extra veggies into your diet (you might even be able to trick yourself). Bring your favorite drinkable soup in a thermos to have a hot, healthy lunch on the go.
Looking to jazz up your basic cold cut? Check out this list of 24 Cold Sandwich Ideas to get your inspiration going. Once you’ve got a nice variety of breads, meats, cheeses, and veggies, don’t forget to make your sandwich ahead of time for a quick morning exit.
Meal prepping for the week may not sound like a great way to spend the weekend, but we all need delicious and nutritious food to keep our engines running throughout the school day. And we want to be running on all cylinders for midterm week, right?
So, we've gathered a variety of meal prep options for breakfast and lunch that will keep your belly full, your health happy, and your mind sharp. There are options for students who need to eat on the go and for students who have a minute to sit. Whatever your meal preferences, we’ve got you covered.
Bonus: Many of these recipes provide instructions to freeze for 3+ months; this could get you through a whole semester!
Breakfast
Oatmeal is a classic breakfast for a reason: it’s healthy and filling. But a bowl of oatmeal can easily become boring. Try these Oatmeal Muffins instead. There are four different options (with more recipes included), and your supply can last up to three months in the freezer. Another fast and fun choice is overnight oats, which are meant to be eaten cold, straight out the the refrigerator.
Eggs are a popular and nutritious breakfast because they provide a good source of protein, and they're a good base to hold all your favorite meats, cheeses, and veggies. But when you don’t have time to make a customized omelet in the morning, try these Baked Egg Muffins to get your day started. They can be stored in the freezer for up to six months.
Do you enjoy a nice, hot breakfast sandwich in the morning? If so, then you’ll love these Make-Ahead Breakfast Sandwiches, shown three ways, with substitutions and instructions for freezing and reheating.
Lunch
Do you remember having Lunchables for lunch? Well, we’ve found the grown-up version. These Bento Lunch Box Ideas, including the Vegetarian Options, will have all food groups accounted for and are super easy to put together.
If you think you don’t have time to eat your lunch, then try drinking your lunch! Here are 35 Drinkable Soups for those upcoming cold days. Plus, soup is great way to incorporate extra veggies into your diet (you might even be able to trick yourself). Bring your favorite drinkable soup in a thermos to have a hot, healthy lunch on the go.
Looking to jazz up your basic cold cut? Check out this list of 24 Cold Sandwich Ideas to get your inspiration going. Once you’ve got a nice variety of breads, meats, cheeses, and veggies, don’t forget to make your sandwich ahead of time for a quick morning exit.