Mental Health

Your mental health is fundamental to your life and goals. Daily challenges can build walls that alter the path of our missions to stay focused throughout school, work , life itself. There are many examples of how to improve your own mental health and chose to commit the energy and time to reflect and improve their mental health.

Mental health issues have become a growing problem among students and academics. With higher study costs and increasingly competitive job markets, there is greater pressure than ever on this year’s new cohort of students. Our annual Student Experience survey shows that almost nine in 10 (87%) of first year students find it difficult to cope with social or academic aspects of university life. The stress of studying is a key area in which students struggle, with almost six in 10 reporting that this made it difficult for them to cope. Other troubles that featured significantly included isolation (44%), balancing work and study (37%), financial difficulties (36%) and living independently (22%).

Positive thinking

Positive Self-Motivation Empowers You To Face Challenges With Courage And Confidence. There’s is nothing more powerful for self-motivation than the right attitude. You can’t choose or control your circumstance, but you can choose your attitude towards your circumstances. The first step you must take to help improve your motivation is to analyze your situation and handle it with a positive approach or attitude.  Next, make a decision on what you want.  Third, analyze the reasons to carry out your goal. Many people use positive quotes or affirmation as reinforcement or reminder to always stay positive.  A positive attitude is the fuel that ignites your self-motivation giving you the will and the strength to face difficult situations and to come up with creative solutions to problems that would stop others dead in their tracks. 

Negative thinking:

When you are feeling down and unmotivated one tip to getting things done is to break up task into small specific goals. Another helpful tip is to recruit support like in a study group. Its okay to ask for help and confide in someone you trust. Avoid and stay away from negative people. Negative people can affect your attitude.

Meditate:

Take some time between school or work to relax and center yourself. Allow your mind to take a break and just breathe through it all. When you do this, it allows your mind to be more attentive and fully present in all the tasks. You will become more aware of yourself, of your goals and will experience greater mental clarity as a result.

Physical Health

Students are exposed to various stressors during their college experience. A 2016 poll conducted by the American College Health Association found that 34.4% of college students reported that stress had negatively impacted their academic performance over the past 12 months. Stress was the single most common inhibitor on academic performance reported by students, followed by depression, anxiety, and sleep difficulties. The number of college students who suffer from stress during college seems to be on the rise.  

Occasional stress is an unavoidable part of everyday life. Small amounts of stress can even have a positive effect, allowing us to push ourselves when we have a difficult situation. But having high levels of stress over a prolonged period of time increases your chances of   depression, anxiety, cardiovascular disease, and other potentially life-threatening issues. Because of this it is important to learn how to manage your stress. Students all respond to stressors in different ways and not all students will find the same situation to be stressful. Determining which situation are likely stressors is only half the battle. There are a few ways that you can avoid getting stressed out, reducing the amount of stress from certain situations, and to increase your ability to cope with and/or eliminate stress altogether. Physical activity done on a regular basis can help keep you reduce your stress.

Aerobic exercises like running, dancing, and spinning increase your heart rate. When your heart rate increases, your body releases endorphins that make you feel good with no side effects. High-energy activities help you feel better physically and mentally

Yoga involves a series of moving and stationary poses, or postures, combined with deep breathing. A mind-body exercise, yoga can strengthen your body’s natural relaxation response and bring you into a healthy balance.

Like yoga, tai chi is a series of self-paced flowing body movements and breathing techniques. Although the movements have their roots in martial arts, they are meant to calm the mind and condition the body. Making it an excellent stress reliever. Another advantage is that once you learn the moves, you can practice them anywhere and at any.

Pilates, a series of controlled movements and mat exercises.  Pilates is designed to build your strength, flexibility, and endurance. Pilates is an anaerobic exercise and a great stress reliever. Pilates also tones your body, which in turn helps you look good and feel better. 

Kickboxing is a powerful means of reducing stress . Kickboxing involves controlled punching and kicking movements carried out with discipline. You can get quite a rigorous workout in a kickboxing class, and that is only one of its excellent benefits. Kickboxing regularly will help improve your balance, flexibility, and coordination. It is also a great way to work out frustration having an outlet to release energy and anger can relieve stress. My Favorite!

One of the best ways to fit exercise into your schedule is to round up friends and family and organize a game of football, basketball, or soccer, just three of many choices. You get a double dose of stress relief from participating in team sports. Not only are you having fun with loved ones, but you’re also working up a sweat and releasing endorphins. Exercising with friends or co-workers can also motivate you to push yourself a little harder in order to stay competitive.

As for Research and statistics.

A study found in the International journal of exercise science attempted to examine how lifestyle health behaviors in college student populations are related to academic factors and physical health outcomes. The participants were 512 volunteers whom 50.4% male, 78% non-Hispanic white and 67% upperclassmen. The participants were from all colleges across the universities and were enrolled in for credit physical activity and nutrition classes that required a fitness assessment as part of their course requirements. There hypothesis was that there would be a positive relationship between fitness and academic outcomes for college students.

Demographic characteristics of the sample (n=512).

Demographic Variable	n (%)	Mean (SD)
Gender
Male	261 (50.4)
Female	256 (49.6)
Academic Class
Lower classmen	171 (33)
Upper classmen	346 (67)
Race/Ethnicity
Non-Hispanic White	408 (78)
Non-Hispanic Black	30 (6)
Hispanic	29 (6)
Asian American/Pacific Islander	43 (8)
Other	8 (2)
Behavioral outcomes
Moderate physical activity minutes/week		290.38 (310.55)
Vigorous physical activity minutes/week		259.23 (245.13)
Sedentary behavior (hours/weekday)		3.00 (1.79)
Fitness Outcomes
Predicted VO2max (ml/kg/min)		37.35 (8.81)
% Body Fat		20.59 (13.09)
Body Mass Index (kg/m2)		24.60 (4.08)
Curl ups (per minute)		46.50 (23.46)
Push-ups (per minute)		31.41 (14.07)
Trunk Flexion (cm)		18.50 (4.26)
Academic Outcomes
Grade point average		3.31 (1.47)
Hours studying/day

According to this table overall physical activities guidelines were met. 55% of the participants studied for more than 2 hours per day and 59% of the participants had a GPA equal to or greater than 3.3.

Therefore the correlational analysis indicated that there is a positive relationship between study time compare to physical activity and fitness outcome.

Calestine, Jesse et al. “College Student Work Habits are Related to Physical Activity and Fitness.” International journal of exercise science vol. 10,7 1009-1017. 1 Nov. 2017

In another study published online in Wiley Interscience: Stress and Health: ”Associations between physical activity and perceived stress/hassles in college students”. They sampled 814 college students from three southern California colleges. Students were first and second year students from diverse ethnic backgrounds. These participants were asked to complete a survey that assessed various health behaviors, such as physical activity and perceived stress and hassles. The questionnaire also contained items used to obtain demographic information, including gender, age, and ethnicity. Three different types of colleges were recruited to take part in this study, a private 4 year institution, a public 4 year institution, and a community college. Colleges were approached through the student health office. The measures for the study were physical activity and perceived stress, hassles, age, ethnic categorization and parent’s education level. They hypothesized that physical activity is associated with lower levels of perceived stress and hassles.

In this study there was a modest association between physical activity and hassles, and no significant association with perceived stress were found. Even though there relationships between physical activity and measures of stress, the findings in this study did not support this. The relationship between physical activity and stress was studied and it was found that there is a significant relationship.

In conclusion the studied did meet its hypothesis that the association between physical activity is a variable means of reducing stress, but it is quite reasonable to believe that the perception or experience of stress discourages participation in physical activity..

Realistically, stress can’t be completely avoided. Finding some way to reduce your stress will go a long way towards keeping it from overwhelming you. Common stress outlets include exercise, comfort food, spending time with friends and loved ones, getting a massage, and more.

American College Health Association (ACHA).” Home | American College Health Association (ACHA), www.acha.org/.

Techniques

College can be an overwhelming experience with courses, schoolwork, extracurricular activities, and a full time or part time job. A student can get start to feel drained, absentminded, and dispirited with many tasks going on at once. These struggles can lead a student to lose focus and motivation during a semester. Building up motivation to study when there is no focus can be tough because when a person has a busy schedule, they are least likely to study when they find a bit of free time. Success in college can depend on many factors like staying motivated and being persistent in the face of challenges and frustrations. For students having trouble with self-motivation while trying to balance through college, work, or life, these are some techniques to help you stay on the right path and regain your drive.

Set Goals

It is ideal to set some goals. You can start by evaluating where you currently are and where you would like to be after graduation. By focusing on setting and achieving your goals, you can be more inspired to work for it. Having trouble setting your goals? You can set S.M.A.R.T goals to increase your motivation:
S – Specific
M – Measurable
A – Attainable
R – Realistic
T – Timely
Both long and short-term goals can help you to keep the overall objective in mind. A Harvard Business study, on a graduating class, published a report with statistics pertaining to goal setting and success. It was showed that 84% of the graduating class had set no goals and that 13% had written goals but no plan in mind. The other 3% had goals written down and a plan. The study concluded that the 3% with written goals and a plan were making 10 times as much as the rest of 97% of the class.

Create an ideal study space
Research has proven that your surrounding environment can affect your mental state. If you have a cluttered study space, chances are your thoughts can be cluttered too. By picking up clutter you can declutter your mind and be prepared to start a study session. Your room can be your main study space but you might also find a favorite spot at the school library and another spot at a coffee place. It might helpful to change to a new study place after an hour or two.
Organization can also help you start your study session. Staying motivated can be difficult if you’re not organized. Organizing your study space like your desk can help set everything you need within reach and help you effectively study. It can be helpful to clear your workspace of any non-essential items before each study or homework session. By staying organized, you are less likely to be distracted by items in your workspace that are not helpful in studying. The Princeton University of Neuroscience Institute conducted a study that seeks into and relates to uncluttered and organized living. Findings in the study concluded that clutter “restricts your ability to focus. The clutter also limits your brain’s ability to process information. Clutter makes you distracted and unable to process information as well as you do in an uncluttered, organized, and serene environment.” The results were published in the January issue of The Journal of Neuroscience.

Set a schedule

Create a personalized schedule to map your semester, your month, week, or day. By planning your time, you can make sure to have enough time to complete your assignments, study for any exams, and begin to make studying a normal part of your daily routine. Set reminders of all due dates and important dates for the semester in your phone or computer. Re-evaluate your plan on a daily basis to see if you need to make changes based on your current responsibilities, whether it’s a job, family, or social life. This is a great way to avoid procrastination.

Reward yourself

Give yourself rewards when you’ve made progress toward your goals. Each time you reach a goal or make an advancement, you can reward yourself with a dinner out, destination trip, or purchasing yourself a treat. You can also treat yourself with a long afternoon walk once you’ve done your allocated study. Rewards help to keep us motivated, so long as they are healthy rewards. It can be a way to appreciate all of the hard work you’re doing.

Listen to music

Make yourself a study playlist and use it when you are struggling to motivate yourself. For example, people listen to music to get motivated for the gym and works the same way for studying. The playlist can include music that encourages you and incentivizes your mind before you start your study session. A research team from the Stanford University School of Medicine did a study to show through participant’s fMRI, how music turns on areas of the brain involved with paying attention, making predictions, and memory. The co-author of the study, Jonathan Berger, said “Music engages the brain over a period of time and the process of listening to music is a way that the brain sharpens its ability to anticipate events and sustain attention.” The findings of this study are published in the Aug. 2 issue of Neuron.

 

Break your goals into small tasks
You may want to break big goals into small tasks to help you stay on track while also displaying your accomplishments. This can be done through a checklist on a board or calendar so that you can keep track when assignments or responsibilities need to be completed.

Exercise & rest well

It is important to keep in mind that there is a link between physical and mental wellness. Also that one should be healthy in order to perform effectively. Be sure to get the right amount of sleep (8 hours). Also get some fresh air and exercise by doing a quick session in the gym or a yoga or dance class. Some exercise can even include just walking or biking. Exercise and resting well can keep your mind sharp and your spirits up. This will help you to cultivate discipline.

Study, plan, or work with a friend
Studying or working with another person can motivate us as we share ideas and hear their point of view. Planning some solo work time is important but remember that teamwork often leads to good results. Work with someone you are comfortable with.

Have support systems

Surround yourself with peers that believe in you and encourage you to keep going. It is also a good idea to have friends with similar goals to motivate each other. This way you can encourage each other and be accountable to them. Spend time with motivated and supportive people.

Maintain a positive attitude

Trying to maintain a positive attitude will go a long way when it comes to staying motivated. You can start by training your mind to focus on overcoming setbacks instead of letting stress take over. If you are able to embrace the right mindset and believe you will accomplish your goals, you are more likely to take the required steps to do so. Remind yourself that you will achieve your goals and focus on the good things you have already accomplished. A study conducted at the Harvard T.H. Chan School of Public Health analyzed data from 2004 to 2012 from 70,000 women enrolled in the Nurses’ Health Study (a study tracking women’s health via surveys every two years). The co-lead author of the study, Eric Kim, states, “Our new findings suggest that we should make efforts to boost optimism, which has been shown to be associated with healthier behaviors and healthier ways of coping with life challenges.” The study is found online today in the American Journal of Epidemiology.

Acknowledge your progress

Recognizing your past achievements can also serve as great motivator to keep pushing yourself to achieve your future goals. Remind yourself of the progress you have made thus far so you approach new tasks with a positive attitude. You can write a list of recent achievements to remind yourself of past accomplishments to inspire you when you are lacking motivation.

Take a Break

Although sometimes you may feel the need to work nonstop until a task is complete, it can be difficult to stay motivated if you don’t take a break. Take time for yourself when feeling tired of big project or task to do something you enjoy or to rest. You will feel better afterwards and approach tasks with a fresh mind.

Get professional help

Colleges often have services that offer guidance and help overcome student physical or mental struggles such as depression and anxiety. Instructors or advisors can help students stay motivated and focus on their career aspirations. An academic advisor can advise their students what are the best classes to take to achieve your career goals. Counselors can also bolster your efforts, no matter how small they may seem to motivate you to keep going.

Read inspirational quotes

“If you can dream it, you can do it.” -Walt Disney
“Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.” -George Herbert
“Never give up, for that is just the place and time that the tide will turn.” Harriet Beecher Stow
“The only time you fail is when you fall down and stay down.” -Aberjhani

Practice self-care.

Being in good health is essential to positive thinking and feeling, which will take you a long way toward achieving your goals.

Reference:
“Self-Motivation Explained 100 Ways to Motivate Yourself.” Positive Psychology Program – Your One-Stop PP Resource!, 3 Apr. 2019, positivepsychologyprogram.com/self-motivation/#ted-self-motivation.