Pearson Students Blog

Remember when we used to play Among Us in 2020 because we could not really go anywhere? Remember that feeling when you were the imposter, but you had to pretend that you belonged, and you didn't act "sus" or suspicious? Have you ever felt like you were something like the imposter in real life? I certainly have. But somehow, being the imposter in real life is a lot harder than it is in the game Among Us.

Am I The Only One?

Being a college student can be intimidating; it’s hard not to compare yourself to your peers. Even in my campus job as a Pearson Campus Ambassador, I am the only one on my campus in this role and that sometimes makes me feel as though I am the imposter. I feel like I am definitely going to get caught and be ejected from the spaceship and left drifting in space! Seriously though, imposter syndrome is real, and many college students experience it in one way or another in their undergrad career.

Imposter Syndrome

If you have ever experienced imposter syndrome, you are far from alone: one in five college students experience this, but what is it? Imposter syndrome is “the feeling of being a fraud.” The best example of this that you might have a feeling in the back of your mind that you do not deserve your success or good grades. The best way to overcome imposter syndrome is to essentially change your outlook on yourself. This is easier said than done, but it is the most important thing you can do to overcome imposter syndrome.

Change Your Outlook

Find ways to encourage yourself. Practice positive self-talk. You deserve your good grades and your successes! It was not due to luck! So, before you start ducking into the vents of the spaceship like in Among Us, face the rest of the space crew and realize you do belong in that difficult class, you earned that selective internship, and you have a high GPA because you put in the work.

If nobody has told you they are proud of you today, I am! So, I invite you to: walk into that class you think is too hard with your head held high, apply for that internship you think is too selective, and do not let rejection deter you! Remember, you are on the space crew, you are NOT the imposter.

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It is easy to get caught up in the ongoing cycle of schoolwork as a college student. However, it is so important to stay mindful as you take the time to make it through the school year. Mental health should always be a priority, but unfortunately many students push it aside as they fill their day with school “to-dos”. Mental health is valuable to our overall health and success, which is why we should try to take even a little bit of time out of our day to practice ways to heal our minds. Here are four simple ways to stay mindful:

Practice Meditation

Meditation is a great way to work on overall stress management. It allows us to take a dedicated time and focus on ourselves and find our breath. The great thing about meditation is that whether you do 30 seconds or 30 minutes of it, you can still find peace. Guided meditations, meditation music and meditation podcasts are easily found on different streaming services and can be listened to on the go! So, the next time you are on your way to a big exam, about to go interview for a new job, or need a break from homework, try a short, guided meditation and see how greatly you can benefit from it.

Try Yoga

Similar to meditation, yoga gives us the opportunity to focus on our breathwork and soothe our minds while allowing us to move our body while doing it! There are many, many guided yoga practices online that can be done from the comfort of your own space. Depending on the day, you may feel you want to do one that focuses on neck pain, or lower back pain. There is a yoga routine for everything! Your mind will thank you after practicing yoga, as it will give your body and mind time to focus on your own self. Yoga also helps with overall balance, which is a plus!

Spend Time Outside

Taking the time to be outside in nature is a complete grounding experience. Fresh air, sunlight, and the sound of birds chirping are just some of the many great benefits that the “outside world” provides us with. Doing things like creating a garden, taking a hike, picnicking at a park, or even just taking a walk through the neighborhood/around campus are all great ways to take in the beauty around us – which can promote things like reducing stress and heart rates. Our world is full of so much incredible natural beauty. We should all start enjoying it, while letting it heal us!

Find A Hobby

As we get older, we start finding new hobbies that interest us. This is great! We should always take time to focus on doing things that we love. Putting time and focus on something that we enjoy naturally makes us happier, raising our endorphins which lowers stress and leads to a healthy mind. Whether it is playing your favorite sport, going to the gym, reading, watching your favorite TV show or painting, we should take designated time to do them and enjoy them!

Although I just mentioned four, there are hundreds of ways to stay mindful. We all deserve to have a healthy and happy mind that will be there for us throughout the course of our lives. It is so important to take care of it so that it can do so!

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Life is filled with ups and down, and as humans we might have up and down days. We need to take care of ourselves and not let the stressful moments make us angry, sad, or unable to focus. It is okay to have off days and bad days. It is okay to wake up sad, happy, or anxious.

Process all the feelings you have as they come up and remember to breathe through them all and let them go. Some days are just harder than others.

Here are some actions you can take when you are having a hard time:

1. Doing exercises such as yoga or running
2. Journaling
3. Taking a bath
4. Reading a book
5. Practicing controlled breathing
6. Meditating in the morning or before you sleep
7. Talking to someone you trust and sharing your feelings
8. Being out in nature
9. Changing your frame of mind - focus on the positive
10. Avoiding negative people
11. Doing a smiling exercise
12. Listening to music
13. Eating food that you like
14. Cleaning or organizing your space
15. Acknowledging your achievements and being grateful for what you have

Your mental health is as important as your physical health, and not something to feel embarrassed about making a priority. Talking about feelings, emotions, and the patterns our brains work in is an incredibly freeing thing to allow ourselves to do. It is okay to ask for help when you need it.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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I love fall. It’s the best season for fashion, fragrance, and fun. With fall comes crisp mornings, stunning sunrises, and petrichor. Where I live in Washington State has it all: mountains, trees, and water, but it’s lacking in sunshine in the wintertime. I’m originally from the Caribbean, a place known for its hot sun and volatile weather. I’m used to sunshine, so you can imagine when I first came here and experienced winter for the first time, my mental state took a hit.

Later, I would realize that I suffer from what is known as seasonal affected disorder, more commonly known as seasonal depression. You might recognize the signs within yourself: a persistent low mood, losing interest in the things that usually bring you joy, and an unstated sadness. I believe everyone who lives in Washington and places that receive less sunlight in the fall and winter can experience some measure of this—it’s normal. Here are some tips and tricks to hijack this uncanny state so that your fall and winter may be a bit brighter.

Keep Up with Hobbies

During this time, indulge a little. Be a kid and spend time doing what usually brings you joy. Set some time aside to intentionally engage with your hobbies. Even though you might not feel like it, your mood will be lifted. I personally like thrifting and dancing. Do what makes you happy, whatever that is: embroidery, playing tennis with friends, hiking, paddleboarding, etc.

Address Lower Sun Exposure

Since sunlight helps produce vitamin D, less sun in the winter can lead to a deficiency in that area, which can affect your mood. Consider increasing your Vitamin D levels with supplements. (Always consult with your healthcare provider before taking supplements). I have found that another helpful way to address lower sunlight exposure during winter months is to use a light therapy lamp, and it does wonders. Just having a source of light that mimics the sun in my space brightens up my mood.

Nature Therapy

I would also recommend you spend time outdoors. Nature therapy works, at least for me. If you can’t do that then bring the outdoors to you. Do you like plants? I love them! My space is overflowing with them, and I feel happy every time I look at them. You’re also taking care of something and that’s motivating. Pets are especially great mood boosters. If plants are not your thing, then some picked flowers work equally as well.

Winter is not an easy time. The world is filled with depressing stories, but if you take a bit of time out of your day to do what you love and consider self-care, I promise you it won’t go to waste.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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The pressure to overachieve has definitely increased as social media has become more prominent for our generation. As students, it can sometimes feel like everyone is meeting their goals sooner than you and getting a ‘yes’ to everything they have tried for. However, it is incredibly important to remember that everyone’s path to success looks different and is on a different timeline.

You Only See the Best

As college students during this time, it can sometimes feel like everyone is getting their dream internship that turns into their dream job right off the bat. However, that’s just not the truth. This new sense of pressure to overachieve seems to be rooted from the fact that every achievement is posted on social media without the ‘no’s’ included. Seeing the highlights of somebody’s life without the lows can make it seem like everyone has it all together except you.

Trust the Process

This is why it is completely vital to try to not compare yourself to what your friends, coworkers, or roommates are doing and succeeding at in college. Trusting your own process and trying your best is all that you can do. A key thing to remember is that you are not on any kind of time crunch or perfect journey to success. There are going to be ups and downs no matter what and oftentimes doors close so that a better one can open for you.

My best advice to handle the pressure to overachieve is to reflect on your own accomplishments, work towards your own goals and understand that your road to success won’t always be smooth and straight. And no matter how it may appear online, no one else’s will be either.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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October 10th is a day extremely important in bringing awareness to mental health. Over the years, this topic has become increasingly important as more and more people have been affected by issues surrounding mental health. If you haven’t been affected by mental health issues, chances are you know someone who has been. Each year, many college students experience mental health challenges that can be crippling to their quality of life. Raising awareness can help end the stigma surrounding mental health challenges.

Mental Health Is Hard to See

When you have a physical injury like a broken arm, it is usually visible to everyone; you can easily go to the doctor and get it fixed. However, it can be much more difficult to notice and fix a mental “injury”. Mental illness is often not noticeable to someone from the outside. This is why it is so important that more awareness is brought to mental health so that people will become more comfortable with speaking up about their struggles.

It Can’t Stay “All in Our Head”

Being self-aware can help you better assess your own mental health so that you can seek help when you feel less like yourself. Therapy is a great way to get started and can help you deal with life changes and better understand why you feel the way that you do. Someone who isn’t your friend or family member may be able to provide more objective feedback. Additionally, it is important to look out for your friends and family and make sure they’re okay when you notice them acting different. It is vital that your loved ones know that you care about them and that there are resources there for them if they need help.

Destigmatize Mental Health by Building Awareness

Overall, mental health is something that is still very stigmatized and oftentimes overlooked. The consequences of untreated mental health conditions can be severe which is why it is critical that people educate themselves on the matter and seek help when necessary. Showing the people around you that you care about them along with being understanding when someone comes to you with their struggles can make a world of a difference. World Mental Health Day is a great day to start becoming an advocate for mental health awareness.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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When hearing the word “write”, what comes to mind? Is it a five-to-twenty-page academic essay or dissertation that leads one to dread or procrastination? Beyond academic aspects, writing is the gift of communication that is good for the health, proves or documents that events took place or feelings existed, and creates art. Writing is inevitable, so as college students it is necessary to develop this skill for career and life success.

Writing In Any Form Improves Mental Health

As college students, it’s easy to become stressed about a work-life balance, maintaining relationships, acquiring internships and career opportunities, and managing financial circumstances. When used effectively, writing is a remedy to alleviate levels of depression and anxiety by lowering cortisol (a hormone released from stress that can suppress the immune system at consistently elevated levels). Writing can help to bring your dreams and vision into focus. A tip for effective writing for mental health includes documenting positive moments or events that take place in your life and refer back to them for encouragement when experiencing rough circumstances.

Writing Clarifies Goals

Writing down goals or life plans can help you maintain discipline and confirm your capability to achieve success. A useful way to set goals is to form a timeline ranging from one to seven years and specify the extent of a goal as short-term or long-term. For example, a student desiring to become a counselor could set the short-term goal of passing all university psychology exams and graduating. Longer-term goals would be to pass a certification exam and attain all hours required to become a licensed counselor. The important aspect of writing for improved mental health is that it serves as a confirmation that conquered challenges bring success, and hardships won’t always last.

Communication is Key

The phrase, “if it isn’t written down it doesn’t matter”, highlights the importance of communicating or documenting circumstances or events in the workplace, educational institutions, or any legal matter. In a college students’ perspective, it is important to communicate with your professors, especially when there is a lack of understanding. For example, a student attends a class with approximately 150 students, and the professor is teaching a complex subject that is difficult to comprehend. Putting pride aside by sending an email to the professor explaining where the misunderstanding is, asking for an explanation, and seeking resources for knowledge is the first step in learning to communicate for success.

Another example of the importance of writing can be seen in legal scenarios. When a victim of the sequences of unethical or criminal acts writes down the accumulation of the events (specifying dates from start to finish), the process to attain justice from legal or managerial authority is made clear, understandable, and easier. Becoming competent in writing skills is important for college students, as it will aid in self-advocacy, career success, and communication for clarification and causation.

Writing As a Coping Skill Has the Potential to Create Art

A thirteen-year-old girl was faced with the inevitable and hospitalized for several weeks as she processed her new life. She wrote inspirational and optimistic songs that prophesized the brighter, prosperous, and impactful future that she had desired. Singing was a habit that she had adopted at an earlier age, so it complemented her ability to write. Those songs have allowed her to step out of her comfort zone by sharing and encouraging others to not give up during life’s hardships.

You may have guessed that the young woman mentioned above is me. Though writing is inevitable, it is also one of our greatest gifts. The ability to communicate is a skill that constantly must be refined and sharpened throughout one’s whole life. Perhaps you have to write a memo at work, an essay, or even notes in class or in a meeting. Beyond work and school, writing can be an artistic outlet that is used to reduce stress. No matter the type of writing you are doing, it is a gift in all its forms if we recognize it as such.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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Mental health has been an increasing topic of conversation today, especially around the demographic of students. Mental health is impacted heavily through the amount of movement incorporated in our daily lives. For many college students, making movement a priority can be a challenge due to having to find a balance between their academics, career goals and personal life.

With the direct influence that movement of the body has on the mind, making movement a priority can be essential in creating more balance in an individual’s life. Here are a few of the benefits that come from this and how to find ways to incorporate more movement in your life.

Benefits to circulation, digestion, and stress level

There are many benefits to health that occur as a result from movement, ranging from mental, physical, to emotional health.

• Circulation: Circulation impacts the way we digest our food and process nutrients in our body. How does this improve our mental health? When we are digesting the proper nutrients our stress levels are easily manageable, allowing the brain to enhance the way it processes, retains, and remembers information.
• Stress Management: Increased physical activity releases stress. This is one way to “blow off steam”. Stress has terrible effects on the body and the mind. The less stress we have, the better our mental and physical health will be. Manageable stress levels also have an influence on our sleep schedule. More sleep will also aid in digestion and memory. Posture, eating habits, and mood are also swayed by having a more active lifestyle. Check out this blog post to learn more ways to manage stress.

Incorporate more movement in your life

There are many ways to incorporate more habits that involve movement into one’s daily schedule. Find an exercise that works for your body, and you can see yourself wanting to do every day. This could be going to the gym, yoga, dance, or joining some sort of club sport. Or start with smaller movements. For example, setting a reminder to stand up and stretch and/or take a short 5-minute walk once an hour. Taking time to just breathe and walk helps refresh the brain. Even stretching for 5 minutes after waking up every day can make a huge difference.

Listen to your body and find ways to start consistently incorporating more movement in your life and your mental health will benefit as well!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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Dear Instagram,

I am so frustrated with you right now. I would have never thought that you would be one of the leading causes to so many mental health problems for my generation. I remember when I first downloaded you in 7th grade. I used to spend 8 hours a day using your app. I used to feel like I had to post pictures every day to seek attention from others. I used to feel anxious about my life because I thought I wasn’t doing enough compared to what someone else was doing. Then as I got older, I realized that your app has been feeding people like me misconceptions about who they are and what their value is in life. This has led to a major identity crisis in this generation.

Now that Instagram has made it possible to see pictures of what others are doing, it makes people feel like they aren’t doing enough with their life because they may not be posting the stacks of money in their hand, or the nice house and cars in their driveway. This has caused people to measure their level of success by comparing what they have to what someone else has.

That’s one thing I started to notice about going onto Instagram nowadays. People are constantly showing off everything they possess to prove that their life is worth something: a house with double doors, a swimming pool, and three cars in the driveway. Many social media users have come to think that the person with all those material things is the standard of what being successful looks like, which is a misconception. Success is about how far YOU have come in your journey to get to where you want to be NOT by anyone else’s journey! Everybody starts from different places so don’t expect your path to be like someone else’s path.

Instagram is also where people can develop misconceptions about the standard of beauty. The study covered in this USA Today article included teen social media users in the U.S. and the U.K. It found that “over 40% of Instagram users who reported feeling “unattractive” traced that feeling back to the platform.” It frustrates me when I hear people talk down about themselves because they don’t have the certain look as some other person they might see on there. I hear a lot of people say things like; I wish I had blonde hair like them, I wish I was as skinny as them, I wish I had their skin tone. It’s because when they’re looking at someone else’s page with the 1 million or 2 million followers and reading comments on their picture that have the heart eyes emoji, they are thinking to themselves, ‘this must be what I need to look like in order to be labeled as beautiful’. But I’m here to tell you that beauty is not defined by another person on Instagram. Beauty is defined by the way YOU see yourself. It’s about embracing who God created you to be and having the confidence to go out in the world and step toward your purpose!

For those of you who are using Instagram, do not let other people on the app try and talk you out of being who you are. You are unique and talented in your own way, and you do not have to spend all your energy trying to prove that to anyone. The only person that can verify you is you!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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"Social media isn't real life!"

This is a common phrase we hear in our everyday lives as people critique the false reality of social media. Like other social media platforms, Instagram pushes forward this "perfect" reality of others around us. While it is nice to see what our favorite celebrities or influencers are up to, is it worth the cost of it ruining our perspectives of our own lives and directions?

Be On Your Guard

To be frank, I find myself also getting lost in the continuous scrolling process. It is nice to connect with those we know from the past or present and possibly connect to new people in the future, but we all have to play some form of devil's advocate when it comes to social media and how it can impact our lives. Social media has the power to distract us with even the smallest thing such as an ad or a picture. The control that social media has obtained over the years is quite frightening, but who can we blame for this?

Increased Pressure

It is so hard to pinpoint the villain in this narrative when we all contributed to the rise of social media in this day and age. The pressures of being suitable for society’s norms are already high enough, but social media just increases this pressure as it pushes people to believe that they must be the best or at least present themselves as the best.

False Reality

Other technologies, like photoshop, filters, and other editing tools help create the illusion of perfection and attainability of society’s high standards. A good portion of people use these every day or on social media. I can say that I do too because it is so common now to use one of these tools. However, at the end of the day, we need to realize that all these things aren’t 100% true as they seem. We need a reality check to make sure we aren’t consumed by the high standards and pressures presented through social media and society.

We are human beings who were designed to be ourselves and be authentic to that. Keep that in mind the next time you’re scrolling through social media and see an influencer’s post that makes you ever doubt yourself. Because deep down, we all struggle with the illusions of social media and the impacts they have on us.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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Nearing the end of the semester, students will be faced with the most difficult time of year... finals. Final exams are what most students dread every year right before leaving for break. Studying for hours can be exhausting and take a toll on students’ physical and mental health. Here are three activities that have helped me stay focused and determined while studying for those big exams.

Put Down the Phone

There have been many times while I was studying that I would pick up my phone to text one person back. What do you know?: 30 minutes later I would still be on my phone scrolling mindlessly through social media while accomplishing no work. Then I would stop looking at my phone screen and look right back onto my computer or iPad screen. This turned into hours of staring at nothing but screens, leading to headaches and sore eyes. I can easily say that the best decision I have ever made is to leave my phone in another room or my backpack while studying and not right next to me on the table.

Fresh Air is Essential

Sitting inside for hours on end is an easy way to lose motivation. On average, a person can stay focused for about 45 minutes at one time before their mind starts to wander. This may not seem like a long time to study for some people, but it can vary from person to person. What I have figured out works best for me is setting a timer for 45 minutes. As soon as those 45 minutes are up, I stop working, close my computer and take a 15-minute break. The best way to take a break is to get outside and enjoy a new environment, some sunshine, and fresh air.

Fresh oxygen can lead to keeping your eyes and brain running in the best shape possible. As referenced in this article on how fresh air affects children’s’ learning, “allowing in fresh air cleans the lungs and gets rid of impurities and allows more oxygen into the body. The brain uses 20% of the body’s oxygen supply – therefore keeping the air fresh is a sure way of keeping (your brain) working at top capacity to help in learning” [1]. Where going on your phone for 15 minutes will do nothing but strain your eyes, stepping outside and breathing the fresh air will immediately help your entire mental state.

Get Moving

Physical activity is a perfect way to take your mind off the stress of school. Some of my favorite activities to do outside include going for a run or bike ride, playing spike ball with friends, or going for a hike/walk to relax and enjoy the outdoors while letting my mind take a break. Not only does regular physical activity help ensure you will stay in shape throughout the school year but, according to Heidi Godman at Harvard Health Publishing [2], “exercise changes the brain in ways that protect memory and thinking skills”.

I can personally say that ever since I changed my study habits and stuck to the basics of putting my phone away, taking scheduled breaks outside, and getting regular exercise, I have seen a drastic change in the efficiency of studying. It now takes me less time to go through the material because the 15-minute breaks of fresh air or exercise help me stay much more focused during the 45 minutes of work.

With finals coming up, don’t make the same mistakes I once did of staring at screens for hours on end. Ironically, taking a break from studying every now and then may be your best chance to study effectively!

References:

Fireco. (n.d.) How Fresh Air Creates Happier Classroom. Fireco.uk. https://www.fireco.uk/how-fresh-air-creates-happier-classrooms/#:~:text=Allowing%20in%20fresh%20air%20cleans,capacity%20to%20help%20their%20learning.

Godman, Heidi (2014, April 9). Regular exercise changes the brain to improve memory, thinking skills. Harvard Health Publishing. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

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For any graduating senior who has lost somebody special to them, there's nothing you want more than for that person to be there for when you graduate college. Dealing with the death of a loved one can be particularly difficult for college students – trust me, I know. My sister died during my sophomore year of college. I felt like I was not grieving properly because of the overwhelming energy grief requires on top of the demands of being a student. But I learned that there is no right or wrong way to grieve, and I found healthy ways to cope that, in time, renewed me and permitted me to live again with a hole in my heart.

Milestones can be painful

Fast forward to 2021 and I’ll be graduating in a few short weeks. Graduating is a HUGE milestone. Whether you’re graduating from middle school, high school, or college - you’ve made it. However, milestones like birthdays and graduation can be painful after someone you love dies. As I graduate from college on May 15th, I am thinking about whether my sister is proud of me and imagining how big her smile would be on my graduation day.

As this bittersweet chapter of my life ends, the only thing monopolizing my thoughts is knowing that she won’t be there to hug me and say congratulations as I receive my college diploma. It absolutely kills me inside knowing that no matter how much I cry and plea, she isn’t coming back. The worst part is that there's nothing I can do to change that.

Celebrate with their memory in mind

Learning how to include my sister when big moments arrive has helped me both celebrate my accomplishments and remember her. I incorporate my sister into my daily life by wearing a bracelet with a charm with her name on it. I wear it every day and whenever I feel sad, I hold it and remember that she is always with me.

Instead of dwelling about how sad and awful it is without her there, I think of all the happiness graduating brings to me and of all the people that have been there for me. There's nothing I wouldn't do to have my sister there at the end of this journey. But I know in my heart, she has been there every single step. I also know how proud she is of me for everything I've accomplished. I know that she’s truly been my guardian angel and made sure I got to this point. She also left me in great hands because I am loved incredibly by my family and my friends. From my incredible mother and grandmother to my little sisters and best friends, finally to all the people I call my family and friends, I am so blessed.

Graduating college isn't just for me, it's for them and it's for her.

Mairim, I love you so much.

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Stress and anxiety are something everyone has to deal with at some point, whether it be social matters, academics, change, or just everyday life. Stress tends to run especially high with students balancing class, work, clubs, friends, family, and more. Finding a way to cope and minimize stress is imperative for a healthy life. I have found the best way for me to cope is through the practice of yoga.

Why Start Yoga?

Yoga is a practice of both the physical and mental minds and is a great way to integrate a healthful approach to your day-to-day routines. Yoga not only has great health benefits, but can also help reduce stress and anxiety. The practice of yoga can even help reduce the risk of chronic health conditions such as high blood pressure and heart disease. It also helps with increasing one’s flexibility, strength, and breathing capacity. Even though yoga is considered very safe, if you have any ongoing health conditions (such as arthritis, balancing issues, etc.), make sure to consult a doctor before beginning.

Here are some things to keep in mind when getting started!

On-line vs. In-Person

There are many different types of yoga courses and classes that you can attend either online or in person and both have their benefits. For example, online practices can be low cost or free, plus they can be available on-demand for whatever fits into your schedule. In-person classes offer more personalized interaction with the teacher and may lead you through a more structured work out.

Whether you select online, in-person, or a combination of both types of classes, plan out your week and find times that you know will be best for you to take a break and relax with some yoga. As a beginner, try and aim for 30-45 minutes as a full practice. As you get more advanced, 30 minutes can eventually become 90 minutes.

Equipment

Along with creating your own practice schedule, there are certain equipment/materials that people use when practicing, including things like yoga mats, blocks, straps, yoga wheels, etc. If you are a beginner, you can use what you have around your house such as the carpet instead of a mat, pillows to substitute as blocks, and a belt or long strap of some kind to serve as a yoga strap.

When creating your own yoga workout, practice moves and positions that are most comfortable for you. Explore more simple starting poses to help you become more comfortable with the positioning, like child’s pose, bridge pose, plank pose, tree pose, etc. Modify them depending on your comfort, skill level, and/or any health conditions you may have.

Benefits of Yoga

The world of yoga is an amazing one that includes meditation, vibration, and devotion and is something that everyone should try out. Just as with learning any new skill, beginning a yoga practice requires a lot of patience. Start slow and be willing to learn and try new things; it takes time to become comfortable with this way of life. Good luck on all of your yoga journeys and always remember to stay calm and work hard.  

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When becoming independent and going off to college you are faced with a lot of choices, especially ones involving nutrition. Nutritional choices include things like calorie intake and the type of foods and nutrients you are putting into your body. These decisions can have a big impact on things like the amount of energy we have or our mood. Recently I made the decision to transition to a plant-based diet. Here’s my experience with changing my diet and effects it has had on my everyday life. 

Uncovering the Benefits of a Plant-Based Diet

Last semester, I took a class called Plant-Based Living. By the middle of the semester, the class had fully convinced me to transition my diet to plant based. The key motivator that made me want to make this change was how plant-based diets can help improve mental health disorders and stress.

During my studies, I learned that the majority animal products contain arachidonic acid, which can cause general inflammation in the brain. There is a direct link to inflammation in the brain and chemical imbalances of neurotransmitters causing depression and anxiety.

Plants and vegetables contain antioxidants and phytochemicals which can repair damage and decrease inflammation in brain cells, while also restoring balance to neurotransmitters. Phytochemicals are known as a natural antidepressant that increases levels of serotonin, dopamine and norepinephrine in the brain. 

Making the Change

After all the research I had done I decided to change my diet to see if I noticed a difference. The transition to vegetarian hasn’t been very hard since there are a lot of plants you can get protein from to replace meat. For example, I have been eating more tofu, chickpeas, and seitan. Plus, the protein you get from plants is better for you than the protein made by animals. After just a month of eating a vegetarian diet I felt improvement in my energy level and my overall mood. 

Examining the Results

Going vegetarian has helped push me outside of my comfort zone in terms of cooking and meal prep. Using social apps like TikTok has been a great resource for me to find quick and easy vegetarian recipes to try. One of my new favorite dishes is “ratatouille.” This is made completely from vegetables like eggplant, peppers, tomato, and squash. If you’ve seen the movie by the same name, the reaction the food critic has when tasting the dish is spot-on!

Overall, my plant-based diet has had an overwhelmingly positive impact on my physical and mental health. They aren’t wrong when they say “an apple a day keeps the doctor away” so make sure you’re eating plenty of fruits and vegetables! 

 

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Sometimes college life gets overwhelming. As the end of the semester draws near, many of us are not only in over our heads in homework assignments, we are also coping with wrapping up our coursework and finals online. Did you know that most colleges offer free mental health counseling? However, only 10-15% of college students actually seek help from these sources. Currently most campuses are not able to provide in-person counseling sessions, but many have found a way to provide tele-mental health counseling via phone consultations and face-to-face video conferencing to their currently enrolled students. 

Turn to an unbiased source

There are no requirements for seeking help and the point of these resources is to keep you sane, balanced, and healthy. As college students, we tend to turn to our friends for guidance, though speaking to an unbiased person who is not involved with your day to day activities might be a refreshing way to deal with your stressors. Finding ways of de-stressing and reaching out for help can be scary, but let’s talk about it!

Understand your options

When you are stressed, it can be difficult to find ways to relax. Some people tend to lean towards activities such as yoga, exercise, or meditation. These are all active ways to calm your mind and focus for a period of time. But what happens to us when we feel the weight of the world on our shoulders? It happens to everyone once in a while, but it is essential to understand the options and resources available to you. 

Get help in person or virtually

A high percentage of four-year universities offer free mental health counseling directly on campus. These services are likely to be little to no cost to any student seeking someone to talk to. The counselors in these facilities are licensed, professionals ready to help you every step of the way on the journey to mental recovery. However, you do not have to be in crisis to seek help. If these services are provided on campus – whether in person or virtually – they are available to every student attending and the counselors are eager to provide help with any circumstance brought to their attention.

While mental health can seemingly be a scary topic to talk about, especially your own, it is important to know that you are not alone. College can be a hard time for some students, and universities are actively helping to make the transition and hardships easier. Take advantage of your university’s resources to help yourself become the best version of you. It can be startling at first, but go talk about it!

 

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