Student Health and Wellness CAMPUS CONNECTION

Strategies to Maintain Your Mental Well Being

COVID-19 pandemic has caused many changes in our lives and many of us are feeling overwhelming stress, anxiety, and fear. Resources are available to you, wherever you are located right now.

Resources Available and Actionable Strategies:

Student Counseling Services and Thielen Student Health Center are still available for students, including some distance and virtual options.  Do proactive things to care for your mental health. Use these strategies on the Keep Community, Stay Informed, Be Well Canvas Course and fill out an action plan to make a plan for regular self-care for your mental health. It is important that we take care of our mental health daily similar to how we take care of our physical health like getting 8 hours of sleep, eating well, moving our bodies, and more.  Watch a Student Counseling Services Skills Corner presentation on YouTube to learn more about effective coping methods and skills to promote your mental health.  Dr. Chris Hanes, Director of Student Counseling Services, discusses modified resources available to you during the COVID-19 crisis.

Take 10 minutes to engage in some deep breathing. Deep breathing promotes relaxation and reduces stress in the moment. Review this resource from NAMI (National Alliance on Mental Illness) for resources and information on mental health during COVID-19.

If you are concerned about your personal safety or the safety of others, if you are concerned about harming yourself or someone else, or if you believe you are losing touch with reality – utilize these crisis resources for help. In an emergency, call 911.

Tips for Better Sleep

Sleep is vital to your health and well being. We need sleep to help us thrive. When we sleep our body stores memories, repairs, and strengthens itself. Part of getting a good night sleep is having good sleep hygiene and a consistent pre-bedtime routine. Sleep is also directly connected to academic performance and success. As you finish out the academic semester and approach finals, prioritizing sleep will be key. Sleep hygiene are the habits and practices that are conducive to sleeping well on a regular basis. The habits and practices include the environment you sleep in. Creating a relaxing pre-bedtime routine (meditate, read, take a warm bath, etc.) during COVID-19 has additional importance. You can be creative as you design your own individual pre-bedroom routine (listen to a relaxing song or put on extra comfortable pajamas). Here are some tips for better sleep. Turn off all electronic devices at least an hour before bedtime. Go to sleep only when you are truly tired. Avoid clockwatching Pay attention to the impact caffeine and exercise has on your body when creating routine. Avoid caffeine or alcohol within a few hours before bedtime.

Watch this short video (above) created by ISU students on how to create your best sleep environment. Here are several examples: Room temperature between 60-70 degrees A quiet, dark room Avoid staying awake in bed for longer than 15-20 minutes, get up and perform a relaxing activity until you are ready to fall back asleep. Avoid watching TV in bed. Try reading or another relaxing activity to help promote falling asleep.  Keep your phone away from your bed and avoid using it while in bed. The buzzing from notifications and screen light can disrupt sleep.

Other Sleep Resources That Can Help:

Sleep and Sleep Disorders A third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions-such as type 2 diabetes, heart disease, obesity, and depression-that... Read more www.cdc.gov Sleep Education - Sleep Disorders Facts and Healthy... Sleep health information from the American Academy of Sleep Medicine. Symptoms and treatments for insomnia, sleep apnea and sleep disorders. Find a sleep center for help sleeping. Read more sleepeducation.org American Sleep Association: Insomnia Sleep Apnea... American Sleep Association is an organization dedicated to improving public health by increasing awareness about the importance of sleep and the dangers of sleep disorders. Since 2002, ASA has provided valuable resources to help you get a better... Read more www.sleepassociation.org National Sleep Foundation "National Sleep Foundation" and the other marks listed below are federally-registered trademarks of the National Sleep Foundation and are used here with permission from the National Sleep Foundation. Read more www.sleepfoundation.org

Campus Food Pantry Opens Today!

A temporary food pantry is now available on campus to meet the needs of our community. It is located in the lower level of the Union Drive Community Center (207 Beyer Ct) in the West Side Market space. Hours are Monday – Friday from 10 a.m. to 2 p.m.     Anyone is welcome to take part in this service – no identification is required, and staff will not be asking for or taking any information. You just need to show up, follow the posted instructions and get the food you need. Find out more  here .     This service is collaborative effort of units within the Division of Student Affairs and also supported by the  Cyclone Strong Fund .

Recipe of the Week - Spaghetti Squash and Meatballs 1 spaghetti squash 1 tbsp of olive oil 2 cups canned pasta sauce meatballs pre-cooked or frozen Poke some holes in the spaghetti squash and microwave for 5 minutes in order to cut in half. Scoop out the seeds, season with oil, salt, and pepper on the insides. Microwave for 10-15 minutes or until the insides are tender and can pull away from the skin. Take a fork and shred the insides. Take meatballs, put them in a covered and microwavable safe container and heat for 3 minutes, or until the meatballs are warmed up. Take meatballs and put them on top of the spaghetti squash and enjoy! Watch these short 1-2 minute videos on other recipes and ways to prepare certain foods!

Prioritize Your Wellbeing Now in Canvas, this course follows the Student Wellness Keep Community, Stay Informed and Be Well information developed for you! The course will have new activities, videos, and resources added every week for you to keep community, stay informed and be well. Access the course in Canvas or via this link - and remember, we're here for you!

We're All in This Together!

Together, we can all help keep our community healthy . Continue to check this website for the latest Iowa State related updates on COVID-19. Check in on your friends, be kind, wash your hands and log in to Canvas for more ways to help you Keep Community, Stay Well and Be Informed during this time.

Student Wellness has partnered with the Department of Residence and ISU Dining to bring you a weekly newsletter filled with tips, activities and resources to help you stay healthy! Even though we aren't able to be with you in person, we're here to help you throughout the rest of the semester. To view past newsletters, look under the Stay Informed header on this page . Keep reading and look for this publication in your inbox every Wednesday - take care, Cyclones!

Information brought to you by Student Health and Wellness in partnership with the Department of Residence and ISU Dining.