the
ACADEMIC By students, for students ISSUE 10
The Academic — Issue 10 — May 2018
To each reader and staff member we have ever had the pleasure of interacting with – thank you for everything. Best of luck in your futures! – Sydney
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The Academic — Issue 10 — May 2018
EDITOR’S NOTE Written by Sydney Gerbel Edited by Samantha Mitchell Layout by Candyce Zotz
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The Academic — Issue 10 — May 2018
Dear readers, Wow. Issue 10! Needless to say, I am incredibly proud to be here in this moment, reflecting on ten issues of The Academic. We have a LOT to talk about. Let’s start with the more obvious part: yes, I am using the first person “I.” This issue is the first one led by a single Editor in Chief, and it’s honestly been an interesting experience. I have been an EIC with two different people before, so I’m used to it being a very collaborative process where nearly every decision is run by myself and someone else. Being the only EIC hasn’t meant that I have necessarily taken on more work this issue – in fact, I think the team leaders (Sam, Candyce, and Gabby) have done such wonderful jobs that my presence in Issue 10 was equal to, if not less than, theirs. In case you didn’t already know, May is National Mental Health Awareness Month in the U.S. Given that we always try our best to educate our readers on the importance of mental health, we decided to honor this month by sticking to that theme. As for the future, we as a team have decided that this will be the last issue of The Academic. Although it pains us to end a project we have been working on for over two years, we are beyond amazed at what we have been able to accomplish. As of May 1st, 2018 we have logged over 35,000 reads, 140,000 impressions on Issuu, and readers from more than 70 countries in just nine issues. We would like to send a massive thank you and electronic hug to every single person who interacted with us by reading our work, applying to be part of our staff, or working with us to produce the content we love. From the bottom of my heart, I hope that in some way, big or small, The Academic has touched you. Whether our work helped you become a better student, live a healthier life, or learn something new, we hope that you enjoyed reading our words and admiring our graphics. As this is our last opportunity to interact with you, we have each written our own short reflection. I encourage you to read them, and I hope you enjoy the final issue of The Academic. All my love, Sydney
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The Academic — Issue 10 — May 2018
REFLECTIONS voted to end it. I wanted it to end on my terms in a way, and this is the only way. I’m grateful to every person I’ve met along the way of this. I will always hold a special place in my heart for this magazine and its staff. What it has given me is irreplaceable.
Meadow Founder of The Academic | Previous Editor-in-Chief
When I first came up with The Academic, I had no idea I would be here today. This magazine was my baby, my brainchild, and sometimes the sole reason I kept doing my studies. I couldn’t slack off my schoolwork for this magazine, that was made abundantly clear by my dad who funded all those original Panera visits, and if I did, I had to choose one or the other. I chose to keep up for the sake of this magazine.
Sydney Editor-in-Chief
I honestly don’t know where to begin. I’ve been with The Academic since Issue 1, so I’ve seen this publication evolve from a pipe dream into a full-fledged magazine with a dedicated staff and readership. I started as a writer, working my way up to Writing Director, Interim EIC, Co-EIC, and now just EIC. It’s been a crazy ride, to say the least!
I want to take you through some of my life during the issues. Issue 1 and 2 were all fueled by dozens of cups of Panera coffee, too many tears to count, and hours spent at the corner table. During Issue 2, my parents at some point figured it’d be cheaper to get wifi than keep paying for Panera bagels, so our house finally got wifi. I worked on Issue 3 in my grandma’s living room while watching HSN and jewelry selling shows. I took a leave of absence for Issue 4 because of some family issues. Issue 5, our first anniversary issue, brought a rough patch that Sydney and I strived to work through together. I worked on Issue 6 during my last high school spring break, when the beautiful flowers in the issue would’ve matched the old dogwoods that got torn down by a pipeline running through my yard. I worked on Issue 7 while I packed my life up to move to my dream college. Issue 8 and 6 were both a struggle for me; school started and it was fast and more difficult than high school ever was. During Issue 10, I chose to step down as just an editor because of school.
When I first applied to write, part of me didn’t expect a response — let alone an invitation to join the staff. I wasn’t sure if I would find a group of people as dedicated to the project as I wanted to be. Man, was I wrong! To this day, I am incredibly grateful for every lesson I have learned from the past EICs and staff. My writing skills and leadership confidence have both increased tenfold as a result of being here, and I would not be the person I am today without my little zine family. To our current and past staff: thank you, thank you, thank you. It has been a pleasure getting to you know as people and to work alongside you as writers, editors, and designers. You inspire me to be a better person, student, and leader. You are such wonderful, talented people, and I hope you never forget that. Best of luck to all of you in your futures!
I wish that this publication didn’t have to end, but I would feel like handing it over it abandonment to my child. I love this magazine, and that’s why I 6
The Academic — Issue 10 — May 2018
To our readers: whether you read The Academic in the U.S., Singapore, Finland, Korea, Peru, Lebanon, Pakistan, Morocco, or literally anywhere else, thank you for taking the time to check out our work. I hope you enjoyed what you saw and read. I hope it helped you in some way, and I hope that you know now that I appreciate you more than words can describe.
Awareness Month. I’m currently in the process of getting diagnosed with Celiac Disease. Being diagnosed will explain many of things I suffer and have suffered with. Lastly, in February of this year, I got my GED! I plan on taking a gap year (or two) and saving up money before attending college. It truly does sadden me that this is the last issue of The Academic. Being a part of this zine has allowed my passion for print design — and speadsheets — to sky rocket, and I will never forget the experience and friendships it has given me. Thanks to The Academic I’m ready to become a print designer in the years to come.
Candyce Art Director
I’ve been a part of The Academic since Issue 1, but, technically, I’ve only been here for nine and a half issues. I originally wasn’t chosen for the Issue 1 staff. Despite the fact I applied a day late, when I saw I hadn’t been chosen I got pretty upset and unfollowed the Tumblr blog. Half a month later on January 15th — a day before my birthday — they messaged me asking for me to join as a swing, and I instantly said yes. Wasn’t that a wonderful birthday gift? In return, I followed the blog again.
Samantha Editing Director
I’ve been with The Academic since Issue 3 and it saddens me deeply to know that this is our final issue. I still remember coming across Issue 2 on Tumblr and talking excitedly to my friends about how remarkable the concept was and how desperately I wanted to be a part of a publication like that. I applied as an editor way back then, but I worked my way up to editing director and have had the opportunity to lead our wonderful and dedicated editors through the past several Issues. Although each Issue brought its challenges, conflicts, and frustrations, I would do it all over again in a heartbeat. Unfortunately, all good things must come to an end.
My layouts for Issue 1 weren’t exactly the best from a designer’s standpoint, but the Editors in Chief loved them, and my timeliness and overall performance allowed me to stay for Issue 2. Every issue my designs and attitude improved, which allowed me to become the Assistant Art Director to Allison in Issue 5. Allison was an amazing director and taught me so many things that have helped me become the designer I am today. I improved so much that, when Allison had to step down at the end of Issue 7, I was instantly promoted to her position; no questions asked.
I want to thank everyone who has ever contributed to The Academic in any way, whether it be as a writer, editor, designer, or reader. Each and every one of you helped 10 stunning Issues come to fruition and what this team has produced has never ceased to impress me. I have no doubt that each of our team members will go on to continue making great things, and I look forward to what the future holds for each of us.
Besides my improvement as a designer, a few important things happened in my life these past two years. First, to relate to Mental Health Awareness Month, I fully recovered from major depression at age 16 after a long six years. Since the depression was gone, I was finally able to begin treating and coping with other disorders of mine, such as generalized anxiety. Not only is May about mental health awareness, it’s also Celiac Disease 7
The Academic — Issue 10 — May 2018
Gabrielle Writing Director
I became writing director for The Academic just this issue, but I have been writing for the zine since Issue 5. It was always so exciting to me to see our readership grow and provide content that students were curious about. Many of the articles that I have written were based off of questions that I had as a high schooler during my college application process, and I am proud that to be part of a platform that provided the answers. All of the staff care so much about the zine, each other, academia, and our readers, and we would not be ending The Academic unless we truly had a reason to. Although The Academic is coming to an end, I am comforted by the thought that the articles that we created, whether it be through the writing, editing, or designing process, helped students such as myself. I am proud and honored to have written and contributed to such an amazing resource. I have learned so much during this experience and I wouldn’t have traded it for anything. I want to thank the whole staff and everyone who has ever contributed to The Academic for all your hard work and efforts to make the zine amazing. It wouldn’t have happened without you. It especially would not have happened if not for our readers. Thank you for caring about our content. Thank you for appreciating our efforts. It means so much! I hope that we gave you the answers that you were looking for.
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The Academic represents the hard work, ambitions, and talents of students this day and age.
“
— EDITOR’S NOTE, ISSUE 1
Meet the The Academic — Issue 10 — May 2018
LLLLLL
JJJJJJJ TTTT
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The Academic — Issue 10 — May 2018
Sydney Gerbel
18 Chicago, IL Since Issue 1 The best activity for me is exercise. A good skate, run, or lift can clear my head better than anything else!
boardingschoolblr Editor in Chief
Samantha Mitchell
21 Illinois, US Since Issue 3 I like to watch vlogs on Youtube or listen to music to de-stress.
collegerefs
Editing Director
Gabrielle Drong
21 Dallas, TX Since Issue 5 I enjoy reading or playing with my cat! Both take my mind oo of any stress I have, and I get a chance to breathe a little.
Candyce Zotz
17 Frisco, TX Since Issue 1 I don't have any real way of de-stressing. I just continue to tell myself that it will end and I will feel better soon.
collegerefs
Writing Director
Tumblr: candydsgn Instagram: anxican
Art Director
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The Academic — Issue 10 — May 2018
Alex Johnson
17 Washigton, D.C. Since Issue 5 I like to paint; it helps me express myself and get my mind oo of things!
idlestudy Editor
Carol Hsu
18 Los Angeles, CA Since Issue 3 I like to visit any one of my favorite cooee shops and paint! For days where I’m pressed for time, I’ll pamper myself with a full skincare routine. I listen to music throughout the day to keep me calm as well.
collegerefs
Editor
Colby Payne
17 British Columbia, Canada Since Issue 8 I like to wathc an episode of a happy TV show like Pakrs and Recreation to relax and de-stress.
Editor
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The Academic — Issue 10 — May 2018
Meadow Pendley
19 Georgia, USA Since Issue 1 My favorite way to destress is to spend time with my best friend because she always makes me feel better.
Editor
Rawan Mostafa
21 Toronto, ON, Canada Since Issue 6 I like having a cup of tea and watching an episode of my favorite TV show.
rawanexplores Editor
Zhengmao Ouyang
17 Toronto, ON, Canada Since Issue 8 The best way to de-stress is to take a nap. There's nothing better than using sleep as a method of escapism.
aplacetofocus
Editor
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Barrett Yueh
17 Phoenix, AZ Since Issue 5 Nothing beats binge-watching Brooklyn Nine-Nine and Designated Survivor and eating In-N-Out when I'm stressed.
kabalevskys Writer
Cailee Dela Cruz
23 Saskatchewan, Canada Since Issue 1 I love meditation. It really helps me feel centered when I'm overworked and need to recuperate.
cskyestudy
Writer
Grace
18 UK Since Issue 3 I find there is absolutely nothing better than looking at pictures of dogs on the internet.
intellectys Writer
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Ishani Gan
16 Sydney, Australia Since Issue 10 I love listening to a 'destress' playlist I put together myself, journaling and going out with friends or family to get out of my head.
studyspiration-cooee
Writer
Jenett Cheng
18 New Jersey, USA Since Issue 8 My favorite way to de-stress is hanging out with friends or family and watching movies. I find that I can really get my mind oo of any stresses, and then come back to tackle them with renewed vigor.
polvglot Writer
Nadia Bey
17 North Carolina, USA Since Issue 6 I love to listen to music no matter what mood I'm in, but it is especially helpful when I'm stressed. I also enjoy journaling or writing poetry.
gardenofideas
Writer
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Shannon Kauber
16 New York, USA Since Issue 10 I enjoy playing the piano and singing, so naturally I do one of those when I am stressed. I also enjoy bullet journaling and playing with my dog!
shansstudies
Writer
Alison Huang
17 China Since Issue 8 Watching movies, listening to music, and working on my bullet journal are usually my preferred ways of letting my mind relax!
Tumblr: paperclps Instagram: paperclxps Designer
Jennifer Liu
16 Singapore Since Issue 5 Music has always been a fun and creative way for me to de-stress. I enjoy playing the ukulele as it is allows me to let out my feelings and relax!
jennifer.shane Designer
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Joanna Tasmin
16 Singapore Since Issue 1 Playing Pokémon and watching videos of Pokémon leagues is my absolute favorite way to de-stress! I also love watching nerdy YouTube channels for fun.
joannatasmin Designer
Jocelyn Tsai
18 Terre Haute, IN Since Issue 4 I enjoy taking naps, hanging out with friends, and listening to music to destress!
obsidianstudy Designer
Nicole Dinan
20 Ohio, USA Since Issue 6 My favorite way to de-stress is by watching Netflix or bullet journaling! I find that it helps to keep my mind oo of the stress for a while and then I can return to it with a fresh outlook.
nicoledinan Designer
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The Academic — Issue 10 — May 2018
Table of
CONTENTS Layout by Nicole Dinan & Candyce Zotz
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Editor’s Note
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Meet the Staff
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What is Mental Health Month?
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Gut Flora and Mental Health
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Infection, Inflammation, and Illness
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Recovery Promoting Aspects of Exercise
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The Link between Nutrition and Mental Health
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A Guide to Surviving Stressful Classes
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Cognitive Distortions
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Recovering from Burnout
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Quick & Easy Self-Care Strategies
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TEDxMental Health
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Related Resources for Mental Health Awareness
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The Pros and Cons of Stress
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Night Routine to Help Sleep
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The Best Music for Studying
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The Mindful Body: a Lesson in Relaxation
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Podcasts About Mental Health
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Wh at i s
?
Mental Health Month Whether we know it or not, we use our brains for practically everything — from analyzing literature to expressing emotions, this is all thanks to the electrical activity that occurs inside our heads. However, one may encounter a large event that is difficult to process, or they may just be under heavy stress. Regardless of the source of the dilemma, it can create harm to our mental health.
Written by Nadia Bey Edited by AleX Johnson Layout by Candyce Zotz
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Mental health issues and mental illness are highly prevalent worldwide; one in four individuals in the world will experience mental illness within their lifetime (World Health Organization). 21.4 percent of youth aged 13 to 18 will experience a severe mental health issue in their lives. It is hard to imagine that so many young people have such bleak or distorted outlooks on life; on top of this, it may take up to ten years for something to be done about it. Poor mental health can be caused by stressors like poverty or relationship abuse, and it is especially prevalent among students. Approximately 37 percent of mentally ill students drop out of high school (National Alliance on Mental Illness), and a 2000 study revealed that college students reported more anxiety than child psychiatric patients did in the 1950s (Journal of Personality and Social Psychology). Additionally, in light of recent events, like school shootings and local violence, some adolescents may be feeling more frightened or dejected than ever.
annually in the United States during the month of May. This event was started in 1949 by the organization Mental Health America (MHA), which was the first organization to advocate for people with mental illness. Additionally, in 2008, the Bebe Moore Campbell National Minority Mental Health Awareness Month (also known as Minority Mental Health Awareness Month) was declared for the month of July. The occasion was named after Bebe Moore Campbell, who advocated for mental health in diverse communities. Each year, Mental Health America selects a certain theme or issue to focus on for that year’s awareness month. Last year’s theme was “Risky Business”, in which the focus was on high-risk behaviors like prescription drug use, harmful sexual behaviors, Internet addiction, and more. This year’s theme is “Whole Body Mental Health” or “Fitness 4 Mind and Body”, in which the focus is a more holistic approach to mental health. Many people rightfully criticize the belief that doing yoga or changing your diet will cure psychiatric disorders, but some fail to recognize that taking care of their body can improve their wellbeing.
What can we do to solve this issue? One major solution is raising awareness. Mental Health Awareness Month, known in shorthand as Mental Health Month, is observed
whole body mental health 21
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“Whole Body Mental Health” consists of four main pillars (Mental Health America):
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The connection between gut flora and mental health — The microorganisms that live within the human body may not be as harmful as some think, but they can still impact one’s health like a pathogen can. Stress and other bodily functions such as inflammation can influence these gut flora, which can cause both physical and mental health problems. This leads into the next pillar:
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The role of inflammation in mental disorders — Inflammation usually occurs in response to infection, but stress can also cause the body’s organs to become inflamed.
3
The preventative and recovery promoting aspects of physical activity — Physical activity is beneficial for the muscles, the lungs, and the heart, but it can also be good for the mind. Not only can exercise be a stress reliever, but it can also promote good mental health in general. Lastly, it is impossible to begin a healthy exercise regimen without thinking about nutrition, which leads into the fourth and final pillar.
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How nutrition and diet can affect mental performance and mood — Food is fuel! Not eating a healthy diet can lead to a lack of energy, inability to receive nutrients, and other issues. It is a given that nutrition impacts your neurological state, as well as your emotional and psychiatric health.
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Read on for more information about each individual pillar of Mental Health Month, and causes and solutions for each pillar.
Bibliography “Mental Disorders Affect One in Four People.” WHO, World Health Organization, 4 Oct. 2001, www.who.int/whr/2001/media_centre/press_ release/en/. “Mental Health By the Numbers.” NAMI: National Alliance on Mental Illness, National Alliance on Mental Illness, www.nami.org/ learn-more/mental-health-by-the-numbers. “Mental Health Month.” Mental Health America, Mental Health America, 14 Mar. 2018, www. mentalhealthamerica.net/may. Twenge, Jean M. “The Age of Anxiety? Birth Cohort Change in Anxiety and Neuroticism, 1952-1993”. Journal of Personality and Social Psychology, vol. 79, no. 6, 2000, pp. 1007-1021.
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W H AT ’ S I NSI DE YOU:
The Connection BET WEEN
Gut Flora AND
Mental Health Written by Nadia Bey Edited by Samantha Mitchell Layout by Candyce Zotz
The Science of the Stomach
When you think of flora, you may think of forests or gardens. However, flora also refers to bacteria and other microorganisms that inhabit certain parts of your body. Flora can be found on the skin or in any body part that has a mucous membrane, including the nose and throat. Despite sometimes being classified as harmful bacteria, these microorganisms do not necessarily cause disease and are especially important in the large intestine where bacteria aids in the compaction and absorption of waste products. Gut flora may seem to be unrelated to mental health, but in reality, there is a strong connection between the two.
The flora found in the gastrointestinal tract helps to boost the immune system and produce vitamins, which are essential for good health. This may explain why having an illness, especially a chronic illness, can negatively impact your energy and disposition. Recently, researchers discovered that there is a greater link between gut flora and psychiatric disorders such as anxiety disorders and depression.
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A healthy gastrointestinal tract has been associated with a healthy nervous system before (Clapp et al., 131), but emerging research suggests that there is a relationship between an unhealthy gut and the development of mental health issues. There is no “normal” distribution or collection of microorganisms in the human body, but people seem to benefit from having multiple types of bacteria in their body. Different microorganisms are introduced by eating different types of foods. For example, people who eat a lot of a certain nutrient, like protein, have certain kinds of bacteria dominating their large intestine. It is not bad to have a predominant type of bacteria, but it can create problems in excess; the Human Microbiome Project confirmed that people who do not have much diversity in their gut flora are more likely to be diagnosed with inflammatory bowel disease (Clapp et al., 130).
This is because the majority of the serotonin in the body is produced in the gastrointestinal tract, and serotonin regulates your emotional state (Harvard Health Blog). Most mood disorders like depression are inflicted by a lack of serotonin, which then has to be regulated by medication that allows serotonin to build up in the nervous system. This proves that diet can have an impact on our mental health. This is a lot of information to take in, so how can this information be used in our daily lives?
The Solution Since sudden changes in diet as well as a lack in variety in your diet can both negatively impact your digestive system, the best course of action is to eat a healthy and diverse diet. Processed foods that contain a lot of sugar or dairy can negatively impact your gut flora, so consider healthy alternatives such as unprocessed grains and foods with moderate amounts of dairy. Although the body may react negatively when you first begin taking probiotics, taking them can be extremely beneficial for gut flora, and some unprocessed foods also act as “natural probiotics” (Harvard Health Blog). Additionally, avoiding high amounts of sugar can help those who suffer from anxiety, because they are less likely to experience harmful sugar rushes that can exacerbate anxiety. Along the same vein, even healthy people are encouraged to avoid drinking large amounts of soda or using nicotine, alcohol, or other unhealthy substances. You should also consider foods that contain a hearty amount of vitamins or antioxidants, such as blueberries, strawberries, pecans, or broccoli.
So, how does any of this relate to mental health? Although people benefit from having diverse bacteria, the human body is also very sensitive to changes. If one’s diet changes suddenly, they begin taking antibiotics or probiotics, or they experience heightened stress, their gut flora will undergo changes. This can lead to an increased permeability in the intestinal wall, and material including bacteria will begin to leak through the intestine. This leakage negatively impacts your immune system and has been associated with depression and anxiety. As mentioned in What is Mental Health Month, inflammation occurs in response to infection. If the intestine is leaking, infection and inflammation are bound to occur, and inflammation places a great deal of stress on the digestive system. Additionally, IBD caused by a lack of flora diversity can create stress. The increase in inflammatory hormones affects the blood-brain barrier, or the system that carries blood to the brain and spinal cord, which affects brain function and can lead to anxiety, depression, or memory loss (Clapp et al., 135).
Not everyone has access to, can afford, or can safely consume the same kinds of foods, and following a certain diet may not necessarily cure mental illness. However, changing your diet can be one of the many steps taken towards improving your overall health and your prosperity. 26
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Bibliography Clapp, Megan, Nadia Aurora, Lindsey Herrera, Manisha Bhatia, Emily Wilen, and Sarah Wakefield. “Gut microbiota’s effect on mental health: The gut-brain axis.” Clinics and Practice, vol. 7, issue 987, 2017, pp. 131-136. Naidoo, Uma. “Eating Well to Help Manage Anxiety: Your Questions Answered.” Harvard Health Blog, Harvard Medical School, 14 Mar. 2018, www.health.harvard.edu/blog/eatingwell-to-help-manage-anxiety-your-questionsanswered-2018031413460. Selhub, Eva M. “Nutritional Psychiatry: Your Brain on Food.” Harvard Health Blog, Harvard Medical School, 18 Nov. 2015, www.health. har vard.edu/blog/nutritional-psychiatr yyour-brain-on-food-201511168626.
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Infection, Inflammation, and Illness In the past, mental health has been associated with negative stigmas, leading to inaccurate beliefs regarding the causes of mental health. Myths such as an inability to deal with life’s challenges, bad parenting, or drugs and alcohol are often perpetuated as the roots of mental issues. While experts are still debating the exact causes, recent research has shown that the condition of the body may affect the brain’s function. Since the immune system maintains brain health, infectious diseases may contribute to conditions such as depression, bipolar disorder, or schizophrenia (Harvard Health Publishing 2009). To clarify, infections are caused by external organisms, such as bacteria or viruses, entering the body (Mayo Clinic 2018). As a result, the immune system releases inflammatory cells to destroy the causes of disease. However, this process may also damage healthy tissue, contributing to the development of mental illness.
Written by Jenett Cheng Edited by Meadow Pendley Layout by Nicole Dinan & Candyce Zotz
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Depression About the Disorder: Depression, also known as major depressive disorder or clinical depression, is a mood disorder that causes persistent sadness and lack of interest in life. Depression can affect people in a multitude of ways, ranging from emotional, behavioral, and physical aspects of life (Mayo Clinic 2018). One of the ways in which the body responds to foreign invaders is inflammation, which occurs when healthy tissue is attacked (MedlinePlus 2018). This inflammatory defense is organized by the cytokine protein, which is also traditionally associated with “sickness behavior,” the body’s recovery process from illness. “Sickness behavior” includes changes in appetite, sleeping patterns, and depressed mood. Because of the similarities between sickness behavior and the symptoms of clinical depression, some researchers have found possible links between the release of cytokines and the development of depression. Studies show that patients with conditions that involve chronic inflammation, such as type 2 diabetes and coronary artery disease, had higher rates of depression than those without these conditions. In addition, approximately 30% to 50% of patients who were given synthetic cytokine to increase the responsiveness of their immune systems had depression. While these studies merely indicate association between cytokines and depression, future research may clarify this relationship (Harvard Health Publishing 2009).
Bipolar Disorder About the Disorder: Bipolar disorder is a mental condition that is characterized by extreme mood swings from emotional high to lows. Emotional highs, also known as mania or hypomania, are periods of euphoria, high energy, and in some cases, irritation. Emotional lows, also known as depression, involve feelings of sadness, hopelessness, and a loss of interest in life. Mood swings may affect an individual’s sleep habits, energy levels, judgment, and behavior (Mayo Clinic 2018). As previously established, the immune system is plays an important role in maintaining mental health. Research suggests that when certain elements of the immune system in the brain are overactive bipolar disorder becomes more apparent. In addition, studies indicate that inflammation caused by the immune system exacerbates the manic and depressive episodes of bipolar disorder (Muneer 2016).
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Schizophrenia About the Disorder: Schizophrenia is a mental disorder in which people experience abnormal interpretations of reality. Symptoms of this condition may include hallucinations, delusions, and disordered thinking, which can hinder daily functions (Mayo Clinic 2016). Previous research has linked many infections to the development of schizophrenia. To supplement this, recent studies have illustrated that newly diagnosed schizophrenia patients have higher levels of antibodies to Cytomegalovirus, a virus that spreads through body fluids, and the influenza virus. Other studies have shown that patients with schizophrenia are three times more likely to be diagnosed with Toxoplasma gondii, a parasite that spreads through cat feces and contaminated soil and water. However, while multiple viruses and parasites have been identified in causing schizophrenia, the exact relationship between inflammation and the mental disorder has not yet been determined (Harvard Health Publishing 2009).
Bibliography
Mayo Clinic. “Schizophrenia.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 11 Oct. 2016, www.mayoclinic.org/diseasesconditions/schizophrenia/symptoms-causes/ syc-20354443. Miller, Andrew H., and Charles L. Raison. “The role of inflammation in depression: from evolutionary imperative to modern treatment target.” Nature Reviews Immunology, vol. 16, no. 1, Jan. 2016, pp. 22–34., doi:10.1038/nri.2015.5. Muneer, Ather. “Bipolar Disorder: Role of Inflammation and the Development of Disease Biomarkers.” Psychiatry Investigation, vol. 13, no. 1, Apr. 2015, p. 18., doi:10.4306/pi.2016.13.1.18. Publishing, Harvard Health. “Infection, inflammation, and mental illness.” Harvard Health, www.health.harvard.edu/newsletter_ article/infection-inf lammation-and-mentalillness.
“Immune Response.” MedlinePlus Medical Encyclopedia, U.S. National Library of Medicine, 5 Mar. 2018, medlineplus.gov/ency/ article/000821.htm. Mayo Clinic. “Bipolar Disorder.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 31 Jan. 2018, www.mayoclinic. org/diseases-conditions/bipolar-disorder/ symptoms-causes/syc-20355955. Mayo Clinic. “Depression (Major Depressive Disorder).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 3 Feb. 2018, w w w.mayoclinic.org/diseases-conditions/ depression/symptoms-causes/syc-20356007. Mayo Clinic. “Infectious Diseases.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 3 Jan. 2018, www.mayoclinic. org/diseases-conditions/infectious-diseases/ symptoms-causes/syc-20351173.
https://medlineplus.gov/ency/article/000821.
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RECOVERY PROMOTING ASPECTS of EXERCISE Written by Gabrielle Drong Edited by Zhengmao Ouyang Layout by Alison Huang & Candyce Zotz
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Exercise helps prevent and alleviate health problems, whether they be mental or physical. Although it may be difficult motivating oneself to get moving, the benefits of exercise are long-lasting and well worth the time as well as effort spent.
The Link Between Exercise and Mood In addition to boosting endorphins, exercise also help with long-term depression, as proven by countless observational and experimental studies. These studies showed that active people were less depressed than those who were not active, and when active people stopped exercising, their symptoms of fatigue and lack of motivation became worse (Stathopoulou, 2006; Weir 2011). A study was also done looking at the mood-exercise effect. After splitting people into four groups: the control, the exercise, the antidepressant, and the placebo group, the study found that the group who exercised and the group who took medication had higher rates of remission for long-term depression (Blumenthal, 2009). Exercise can quickly improve mood, and although the positive after-effects may be temporary, it is a quick way to deliver hours of relief and improve a bad day.
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The Role Exercise Plays in Anxiety Reduction Knowing that exercise greatly reduces anxiety, it should be no surprise that symptoms of anxiety such as the fight-or-flight response are reduced as well. Since exercise mimics the symptoms of fear, with heavy perspiration and increased heart rate, those who are active can become desensitized to the feeling of anxiety. A two week long study was done with a control group who did not exercise and an exercise group who completed simple daily physical activity. Those who exercised had improvements in their anxiety reactions and learned to associate their fight-or-flight symptoms with safety rather than danger (Smits, 2008). Anxiety can often be caused by unused energy, and exercise can relieve the buildup of tension that occurs (Smits, 2008).
Other Benefits of Exercise Exercise is greatly beneficial towards many aspects of one’s life. It has been shown to improve sleep and endurance, reduce stress and lethargy, and increase energy levels (Sharma, 2006). In terms of mental function, it helps reduce anxiety and depression while improving mood, self-esteem, and cognitive function. Exercise can help boost confidence and provide healthy coping habits, and does not have to be incredibly strenuous to be beneficial.
Types of Beneficial Exercise Exercise can come in the form of a wide range of physical activities that don’t necessarily need to be an intensive workout. While doing intense cardio and lifting counts as physical activities, something as simple as going for a walk around the block, taking the stairs instead of the elevator, or doing yoga are also legitimate and beneficial forms of exercise. It can often be hard to motivate oneself to exercise, as the payoff isn’t seen immediately or seems as if it will be too difficult. When people exercise above their threshold, meaning the workout is too straining for them to talk during it, their endorphin release is often delayed by 30 minutes, leading people to believe that the exercise didn’t pay off (Warburton, 2006). Many people end up skipping the workout on the day they need it the most, but failing to exercise as a result of a bad mood works counterintuitively and actually worsens said mood. Exercising in a bad mental state will actually help people get out of it and feel better.
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Exercise doesn’t have to be a chore or something incredibly difficult and tiring to do. It can be hard to be motivated to do so, but the benefits, such as improving mood and decreasing symptoms of depression and anxiety, are worth it. By scheduling time to exercise, even if it’s as simple as 30 minutes every other day, it can become a beneficial routine to look forward to.
Bibliography Blumenthal, James A., et al. “Exercise and Pharmacotherapy in the Treatment of Major Depressive Disorder.” Psychosom Medicine, vol. 69, no. 7, 2009, pp. 587-596. “Depression and Anxiety: Exercise Eases Symptoms.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 27 Sept. 2017. Smits, Jasper A.j., et al. “Reducing Anxiety Sensitivity with Exercise.” Depression and Anxiety, vol. 25, no. 8, 2008, pp. 689–699. Sharma, A., Madaan, V., Petty, F. “Exercise for Mental Health.” Prim Care Companion J Clin Psychiatry, vol. 8, no. 2, 2006. Stathopoulou, Georgia, et al. “Exercise Interventions for Mental Health: A Quantitative and Qualitative Review.” Clinical Psychology: Science and Practice, vol. 13, no. 2, 2006, pp. 179–193. Warburton, D. E.r. “Health Benefits of Physical Activity: the Evidence.” Canadian Medical Association Journal, vol. 174, no. 6, 2006, pp. 801–809. Weir, Kirsten. “The Exercise Effect.” American Psychological Association, vol. 42, no. 11, 2011, pp. 48.
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THE LINK between NUTRITION and MENTAL HEALTH
to completely change one’s diet to improve mental health, they are indicative of the importance of certain foods in trying to improve and preserve good mental health. Western diets tend to include more refined sugar and processed foods, which often result in crashes that leave people feeling de-energized, tired, and low. This tends to worsen any already existing exhaustion, especially with regards to depression. By comparison, Eastern and Mediterranean diets that are high in unrefined grains, vegetable, and fish — foods that are high in protein and vitamins B and D — reduce the risk for cognitive impairment, brain diseases, and depression (Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analysis). Building positive mental health through good nutrition is based on two crucial points: diet, which is what we eat, and dietary habits, which is how we eat. While dietary habits tend to affect our behavior with regards to our stability and mental state, diet tends to affect our mood with regards to how we feel about ourselves and others. Some foods that have been shown to have a direct and positive impact on our mental health include:
Written by Barrett Yueh Edited by Zhengmao Ouyang Layout by Candyce Zotz
Most students have experienced the high stress levels, erratic sleep schedules, and poor diets that run rampant during midterms and finals. Regardless of the time of year, however, dietary habits play a crucial role in regulating our bodies’ immune systems and hormone levels. How dietary habits and mental health are linked is the central focus of nutritional psychology, a field which aims to study the connection between mental health and diet by examining how nutrition affects our mood and behavior, especially with regards to depression.
• fish, especially salmon. Among the many nutrients fish provide, they are high in omega-3 fatty acids, which have been correlated with improved effectiveness of antidepressant medications and vitamin D (Vitamin D and Depression), a vitamin that tends to be low in people with depression and whose deficiency is thought to be one of the main causes of seasonal affective disorder. • dark green vegetables such as spinach, kale, and bok choy. Dark leafy greens are high in folic acid and vitamin B, which are associated with a lower risk of depression. Folic acid is also beneficial to physical health as it contributes to cell production. • foods high in protein such as chicken, beans, and eggs. High-protein foods contain tryptophan, an amino acid linked to the production of serotonin, which can reduce the symptoms of depression and anxiety.
Although nutritional psychology focuses on mental health, it’s necessary to understand that the link between nutrition and mental health exists as an extension of dietary impacts on physical health. A recent study by the National Center for Biotechnology Information found that Asian and Mediterranean diets tended to lower the risk of mental illness in comparison to American diets, and while these findings are by no means an order 36
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In addition to maintaining a healthy diet, however, it is equally important to maintain healthy eating habits. Processed foods, for instance, are a significant culprit in the development of mindless eating habits because snack foods make it easy to start grazing, which can affect the body’s regular appetite. Mental illnesses tend to manifest themselves through changes in appetite and eating behaviors, sometimes in the form of eating disorders. It is important to identify an excess of eating caused by anxiety, mania, or depression. For example, eating for the sake of having something to chew or as an outlet of stress relief is no longer healthy snacking but more so an indication of anxiety or depression, while a common side effect of shifts between manic and depressive episodes in people with bipolar disorder is a sudden change in appetite. One way the negative effects of the impact of mental health on nutrition can be somewhat remedied is through tracking food and water intake. This not only allows one to assess how they are maintaining their nutrition and diet, but also to analyze how this affects their mood and behavior, and how they may improve. And of course, while balanced nutrition does not guarantee good mental health, and good mental health is not an indicator of anyone’s eating habits, the two are certainly linked and have an undeniable impact on the way we live our lives.
BIBLIOGRAPHY Neurol, Ann. “Mediterranean diet, stroke, cognitive impairment, and depression: A metaanalysis.” The National Center for Biotechnology Information, US National Library of Medicine, National Institutes of Health. Oct 2013. https:// www.ncbi.nlm.nih.gov/pubmed/23720230 Penckofer, Sue. “Vitamin D and Depression: Where is all the Sunshine?” The National Center for Biotechnology Information, US National Library of Medicine, National Institutes of Health. Jun 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC2908269/ 37
The Academic — Issue 10 — May 2018
A GUIDE TO SURVIVING
Stressful Classes Written by Shannon Kauber Edited by Meadow Pendley Layout by Jennifer Liu & Candyce Zotz
You have probably experienced a class in your lifetime that you simply cannot manage to do well in, no matter how hard you try. In classes such as these, it is common for anxiety to set in while you’re studying for a test or working on an important project. Often, this anxiety causes you to get an even lower grade on the assessment than you are used to. As the year goes on, this can feel like a never-ending cycle that you cannot escape no matter how hard you try— but I am here to tell you that you are not alone and that this cycle can end. By refining your study skills and taking a couple minutes to focus on yourself, you can improve your grade.
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Using Your Time Wisely One of the hardest lessons to learn is how to manage your time because you always learn it the hard way. Nobody is born with the ability to manage time properly— it is a skill that must be learned. Some factors of time management are obvious; for example, if you have a large exam or project due the next day, do not go out with your friends. It’s difficult to turn down fun opportunities to study, but the only way you will achieve success is by putting in the work. In addition, to do well you should allocate some free time to study for assignments. Whether that free time is four hours or twenty minutes, dedicating any time to development will be helpful. A way you can be productive is by learning material in advance. Depending on what classes you take, your access to class materials will vary. In the event that you have access to lessons that have not yet been covered in class, you can utilize those materials to have more time to comprehend the subjects and help you do better on your tests. This will most likely be the most productive way to spend your time considering that whatever your teacher teaches you will definitely be on the test. In addition, receiving your lessons beforehand allows you to focus more on what your teacher is saying as opposed to copying from the powerpoint and missing what they are saying. If they are saying it, it is most likely important.
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How to Survive the In-Class Portion For me, the most stressful classes tend to be the least enjoyable or, to be frank, the most boring. Due to their dull subject matter, it is easy to daydream in those classes. In order to pay attention, a good idea is to keep a hair tie on your wrist to snap against it if you find yourself dozing off. I own a fidget cube that I keep in my backpack to play with during class because moving my hands can help me stay focused. Bouncing your leg works for some people; it gives their brain something to work on other than classwork. Keep your backpack organized. This may sound unrelated, but nothing is more frazzling to me than when I am in class and cannot find my calculator. As a result, it is recommended that you follow an organizational system. For example, the largest compartment in my backpack is for my laptop and large books and binders, organized by type of supply and then put in class order. The second compartment is for smaller books, such as the novel I am reading, my calculator, and my pencil case. Finally, the smallest compartment tends to be for emergency items or personal items such as keys or bandaids. Stay positive before class. This can be as simple as looking at pictures of things that make you happy. Remaining positive can generally help increase your attention span and as a result will help you process more of the information you are taught in a class period.
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What You Can Do To Relieve Stress Other Than Study Properly For me, the most stressful classes tend to be the least enjoyable or, to be frank, the most boring. Due to their dull subject matter, it is easy to daydream in those classes. In order to pay attention, a good idea is to keep a hair tie on your wrist to snap against it if you find yourself dozing off. I own a fidget cube that I keep in my backpack to play with during class because moving my hands can help me stay focused. Bouncing your leg works for some people; it gives their brain something to work on other than classwork. Keep your backpack organized. This may sound unrelated, but nothing is more frazzling to me than when I am in class and cannot find my calculator. As a result, it is recommended that you follow an organizational system. For example, the largest compartment in my backpack is for my laptop and large books and binders, organized by type of supply and then put in class order. The second compartment is for smaller books, such as the novel I am reading, my calculator, and my pencil case. Finally, the smallest compartment tends to be for emergency items or personal items such as keys or bandaids. Stay positive before class. This can be as simple as looking at pictures of things that make you happy. Remaining positive can generally help increase your attention span and as a result will help you process more of the information you are taught in a class period.
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How to Study Properly To start, The Academic has a wonderful series of “How to Study For Core Classes” in the past couple of issues of the zine, focusing on a new subject each edition, so those may help. Make sure you know what type of learner you are. Auditory, kinesthetic, and visual learners do not learn material the same way. As a result, you should make sure you are studying the way your type of learning suggests. Some recommendations for auditory learners are writing a song and memorizing it or recording yourself saying and defining your vocabulary terms. Kinesthetic learners can handwrite flashcards and study them or if they have ample time can execute experiments to help understand the concepts easier. Visual learners can color-code or doodle to help them memorize something better or create flow charts or bubble maps to help condense information. Use online resources that summarize information for you. Companies such as Crash Course on Youtube, Khan Academy, and Bozeman Science help condense and simplify information into short videos and lessons that help people get the gist of topics. In addition, there are topic specific websites that you can find by typing in “{insert course name here} review” into google. Be prepared to study. Getting up constantly to get materials will eat up your time and make it seem like you are being productive when you really are not. Before you sit down to study make a list of what you need to be able to have the most productive study session possible and gather those materials before beginning.
Surviving stressful classes is possible, but a lot of hard work comes with it. Everyone encounters a hard class in their lifetime, but the key to getting through it is remaining calm and not being too harsh on yourself. One bad grade on a test will not be the deciding factor of whether or not you get a job or go to a certain college. The whole point is that you are able to manage yourself and never lose sight of your goals despite the obstacles thrown your way. In addition, keep in mind that the key to a good grade is not to study for eighteen hours, but to keep your composure and study the best way possible. Studying for a long time means nothing, but studying the right way means everything.
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COGNITIVE DISTORTIONS Written by Ishani Gan Edited by Rawan Mostafa Layout by Candyce Zotz
Cognitive distortions, a seemingly complex phrase, is something that impacts every one of us and we don’t even realize it. It’s a phrase that describes the phenomenon in which your brain makes you believe something that isn’t true. A cognitive distortion twists your perception of reality and reinforces negativity. There are many different types of cognitive distortions, all reinforcing different ideals. Here is a list of common cognitive distortions:
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• FILTERING: Only looking at the negative aspects of a situation or event, and forgetting about all of the positive aspects or outcomes. • BLACK AND WHITE THINKING: Perfection or failure, there’s nothing in between. If perfection is not achieved, you automatically equate yourself to a ‘‘failure.’’ • OVERGENERALIZATION: Coming to a broad and overarching conclusion after a single incident. The scope of the incident is widened and an (irrational) conclusion is drawn. • JUMPING TO CONCLUSIONS: Looking at a situation, connecting a few of the dots when quite a few are missing, and drawing out an image that you believe is the apex of correct. This tends to occur when determining how another person feels about you. • CATASTROPHIZING: When you expect something catastrophic to occur, not only
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when things go wrong, but when things go well. Feeling like you’re going to encounter impending doom. PERSONALIZATION: When you believe that other people’s actions and words are always directly targeted towards you. BLAMING: When you believe that your pain is due to or caused by someone else. SHOULDS: Having restrictive rules about how you, or how other people ought to be, and guilt being the punishment when those rules and resultant expectations aren’t met. EMOTIONAL REASONING: When you believe something is true based on your own emotions rather than observed evidence. ALWAYS BEING RIGHT: Continually trying to prove that you are right, no matter what the circumstance is, and going to any length to do so. HEAVEN’S REWARD FALLACY: Expecting your compromises and sacrifices to have some sort of reward, and when a reward isn’t received, you feel angry and bitter.
Recognize a few? If you saw a part of yourself in one or more of those points, read on. This isn’t the be all end all of your thinking; there are two general ways of altering your thinking and pulling reality back into focus.
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revision motivation, photography, or poetry. But sometimes, if you’re struggling to avoid the toxicity that social media can descend into, it might be time to deactivate, or at least delete the application. If you find yourself feeling almost a little lighter after deletion, it is most likely best to deactivate. Don’t be afraid to do something you know will help you grow.
TIP #1: KEEP TWO JOURNALS Keep two journals: one for negativity and one for positivity. Whenever you’re overflowing with emotion, having a place to write down and come to terms with your own emotions can help you move forward and look at situations in a more objective way. Harboring your emotions by ignoring them can make you emotionally volatile, likely to burst at any given moment. Journaling becomes something therapeutic for you in the present; it grounds you in the now. But on the other hand, whenever you’re feeling particularly happy, write down how you’re feeling in a separate positivity journal. You can express this in different mediums: poetry, sketches, quotations, designs, or even letters titled ‘‘to my future self’.’’ If you’re struggling to create this positive content, go to friends and family and ask them to write in little notes on why they love and care for you. You can also write in positive quotations you find online, or create collages of your favourite films or albums that always seem to inspire you (for me, that would be anything from Dead Poets Society, to Gilmore Girls and Chapter Two: Red). So, when you’re in a difficult headspace, after you’ve come to terms with it using the negativity journal, you can flick through this journal and be comforted by positivity.
However, certain methods are more effective when approaching and targeting specific cognitive distortions. The two distortions that are predominant in the thinking of many are: Filtering and Black and White Thinking. Here are a few tips that can help you combat these distortions. HOW TO COMBAT FILTERING It’s difficult to see the good in situations where everything you know seems to be falling apart, where the silver lining is one shade too pale to be seen. If this is something you struggle with, employ this technique: at the end of every entry in your negativity journal, write a list of three things that you learned or gained from the situation at hand. Then, below this, write a list of ways that you can apply this advice in future situations. Sometimes, the good isn’t in the situation itself, but in what we can take away from it and apply when it’s needed next. It becomes a tool, rather than a weapon of self destruction.
TIP #2: UNDERSTANDING AND REFINING THE MEDIA YOU CONSUME Next, it’s time to cut out the roots of negativity by understanding the connotations of the media you consume. The music you listen to, the television you watch, the applications you scroll through, you should tailor these platforms so you only consume the content that will interest, inspire, and engage you. Music and television programs are quite self-explanatory. You can easily find songs that are less dampening and shows that are much funnier. But, in terms of social media, it can become a difficult feat. Examples of content you can find on popular platforms such as Instagram or Tumblr include: 45
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HOW TO OVERCOME BLACK AND WHITE THINKING Absolute perfection does not exist, and neither does absolute failure. Yet, the perception of these concepts is something that does. Sometimes, an overarching goal can push you forward when all you want to do is go back. Sometimes it can push you to grow into a person you didn’t even know you could be. But, it can also push you down and make you sink as you attempt to achieve something as unattainable as perfection. You cannot drown yourself to grasp something that doesn’t exist, something that is only in your head. The best solution is to be fully aware of this thinking and its prelude. The second you catch yourself festering the dichotomy of perfection and failure, say these three words: it doesn’t exist. You are not trapped in mediocrity. You are not obligated to achieve anything and everything to a certain degree, but you do owe it to yourself to make an effort to improve every single day. Put little reminders everywhere: on sticky notes, on your phone, on your laptop, in your planner. The more you add little comments in your thinking to take yourself off the path of attempting to attain perfection, and the more you expose yourself to constructive and kind thinking, the more you will absorb and adopt it. You truly can switch your focus from the illusion of perfection to the attainable, more valuable option of self improvement. When you discover the true nature of your own thinking which sketches out your life’s orbit, you can create a path you didn’t even know was yours in the first place.
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We could have never made it this far without each and every one of you.
— DEDICATION, ISSUE 5
The Academic — Issue 10 — May 2018
Recovering from Burnout Written by Ishani Gan Edited by Rawan Mostafa Layout by Joanna Tasmin & Candyce Zotz
Burnout is mental, physical, and emotional exhaustion resulting from excessive levels of prolonged stress, making it a common experience in both school and the workplace. It leads to issues such as a loss of motivation, lethargy, and the feeling of inadequacy. It’s something that can be difficult to not only recognize and come to terms with, but also to move forward from. However, hopefully this article can help.
pinnacle of productivity that every study-related image on Tumblr encapsulates. You want to avoid the two extremes without depriving yourself of what you need. So, split your day or afternoon into two halves: doing practically nothing, and then doing little tasks that are slightly productive. Doing practically nothing after burnout is key. You need to spend some time being unproductive without guilt or the nagging feeling of impending doom. Watch a tv show, sleep, do what you want to. Do what you didn’t let yourself do when you were studying or working. But, just a word of caution, don’t go and completely ruin yourself in the name of taking care of yourself by consuming an extensive and unhealthy amount of caffeine or alcohol instead of water, or staying up into the early hours of the morning because you’re watching films. Productivity in small bouts of tasks is also key. If you lay around for longer than you know you should, it’ll become increasingly difficult to actually move forth from your burnout and work when you need to. These tasks include: cleaning your room, doing the laundry, cooking a proper meal (two minute noodles do not count!), brushing your hair, washing your hair, organising your desk, swatching and throwing out stationery, changing your bed sheets, or clearing out your social media following lists. These can be both therapeutic and productive and point you in the right direction for when you start running again.
Step One: The Resting Period When it comes to recovering from burnout, the first step to take is the most crucial; that is, taking time off for yourself. It could be a full day or full afternoon, but tailor it to what you think you need. Don’t try to heavily plan or schedule it; go with what your body needs. If you’re still feeling a bit drained and exhausted after taking the day off, don’t force yourself to go back to work the next day because that’s what you decided earlier; take as much time off as you need. This isn’t the time to force yourself into something that destroyed you not too long ago. So, you’ve decided to take some guilt-free time off, but what do you do with it? Let’s consider a spectrum of activities. On one end, there are activities that make you feel even more sluggish and can lead to a prolonged cycle of unwanted unproductivity. On the other end, there’s the 48
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It’ll help you ease into productivity, and can even give you a little bit more motivation. Let’s think about Newton’s First Law for a second, or at least, a personalised version: a person will stay in motion unless acted upon by an unbalanced force. Get yourself moving when you’re ready, and carve out that path for yourself. Step Two: The Warm Up So, the immediate remedies have been applied. Next, future burnout needs to be prevented, and this can be done through implementing little fun activities into your working routine so you take care of yourself as you go along. These activities can be altered to fit your schedule and workload. Here are a few scenarios you can work with as a base. •
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Having a full day off (possibly Sunday) every week, and spending the first half doing the unproductive things you want to do without any guilt, and spending the second half planning for the upcoming week, organizing your folders, packing your bag, or making your meals for the week. Having an afternoon off every week (possibly Friday) to wind down. This could mean staying at home with tea, a blanket and a movie, or going out and grabbing dinner with your friends. Every night, spend 20 minutes or so winding down and getting emotionally ready for the next day. This could mean washing your face, making non-caffeinated tea, or reading a book. This ensures that you’re ready to take on the next day when it comes. This is ideal if you’ve got a hectic workload, or you’ve just experienced a shift in workload that you’re adjusting to.
If we think back to Newton; make sure you’re not struck by the unbalanced force of burnout, so, when you’re in motion, remember to give yourself what you need along the way.
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Quick & Easy SELF CARE STRATEGIES Written by Nadia Bey Edited by Samantha Mitchell Layout by Candyce Zotz
Self-care is often dismissed as an unnecessary or frivolous practice, especially for people not diagnosed with mental illness. However, small self-care strategies are useful for everyone, and can help to prevent issues with mental health from developing, as well as ensure that you remain as productive and happy as possible.
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Awareness Simply being aware of the state of your mental health — whether you are currently battling mental illness or not — is an excellent starting place for the most basic form of self-care. Doing your best to keep an eye on your health and learn to spot warning signs can help prevent your mental health from declining.After all, prevention is one of the best forms of protection! Naturally, mental health awareness is incredibly individual, and no ‘one size fits all’ approach will work for everyone. Mood diaries are a quick and easy way to track how your emotional state changes based on different thoughts, events, experiences, and behaviours, making them a great start for being more aware. You can use online printables, set up a notebook, or use one of a variety of digital resources (such as the Moodlytics app or the Mood Tracker on medhelp.org) to stay on top of your mental health, and work out what helps you stay healthy.
Reaching out Staying connected to others is one of the best self-care strategies that is not only quick and easy, but also has the added benefit of helping not just you, but your friends and family as well. Try making the time for just one friendly conversation each day—even if it’s online! Reaching out to others helps to build a support network you can rely on, and generally helps to boost your mood. Appreciating those around you may seem small, but it’s a quick and easy self-care strategy in the short term as well as a way to ensure you maintain relationships with people whose company you enjoy in the long run.
Make time for yourself As well as making sure you’re connected to others, it’s wise to set aside time that’s just for you. You can also try practicing mindfulness by meditating, doing yoga, or whatever method works best for you. It’s not for everyone, but it’s certainly worth a shot! You can find more tips in this issue’s article on Meditation and Yoga.
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Taking some time to exercise is also a fantastic way to take care of yourself. Physical health can significantly aid your mental health, and even if you aren’t the sporty type, getting into nature can be a great form of relief. Ecotherapy is a recognized way to manage existing mental health problems, and can help to prevent future issues. However, exercise isn’t everything—sleep and diet are also important, (if small) steps you can take to help your mental health. To destress and decompress, you can also try listening to music, reading, or just setting aside time to chill. Self-care is called self-care for a reason—it’s all about you, and as a result, is highly individual. It’s important to take time to find out which quick self-care strategies you can best incorporate into your daily routine.
Low effort activities Self-care doesn’t always mean relaxing, and small yet productive activities can be extremely beneficial—both in the short term, and cumulatively. Try taking care of one small thing at home each day—whether that means washing the dishes, making your bed, or organizing a binder for school. Taking ten minutes to declutter can also be an effective strategy. A better environment often leads to better mental health, and taking small steps has an impact which builds up over time. Emptying the bin, recycling, or cleaning one cupboard may seem small, but it will give you the confidence to ensure you accomplish something every day, and takes something off tomorrow’s to-do list.
Self-care might not always be the glamorized bubble baths seen on the internet, but it’s important to make time for it nonetheless. Regardless of what form your self-care takes, the most important thing is to figure out what works for you! Small acts can have a big difference, and taking a little time daily helps you out in the long run with minimal effort.
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ted
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M E N TA L H E A LT H Written by Jenett Cheng Edited by Rawan Mostafa Layout by Candyce Zotz
Over the past several decades, TEDx has provided an incredible platform for promoting a variety of innovative ideas, from how to efficiently learn Mandarin to ways to prevent Alzheimer’s disease. These talks go beyond merely showcasing ideas — they give individuals a mode to tell their stories with the hope of inspiring audiences around the world. For Mental Health Awareness month, I have chosen five incredible speakers who shared their experiences on TED in order to create new discussions surrounding mental health.
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The bridge between suicide and life BY SE RG E A N T K E V I N BR IG G S
About the speaker: Sergeant Kevin Briggs is a U.S. Army veteran who worked as a California Highway Patrol officer at the Golden Gate Bridge from 1990 to 2013. In his line of work, Sergeant Briggs has stopped nearly 200 people from jumping off the Golden Gate Bridge. The Talk: The presentation begins with a sad and startling fact: the Golden Gate Bridge is one of the most popular sites of suicide and 1,600 people have committed suicide using the bridge. Briggs acknowledges the romanticization of suicide, noting that some people believe it will “cleanse” them of all their problems. Nevertheless, he maintains that this is not what happen when people jump off the bridge. When Sergeant Briggs first started his role as California Highway Patrol Officer, there was no formal training for officers in talking to those contemplating suicide on the bridge. But now, veterans and psychologists train officers in the hopes that they will communicate more effectively with those contemplating suicide. With great conviction, Sergeant Briggs states, “collateral damage of suicide affects so many people.” As a result, he urges us to “listen” — listen to understand, and do not argue or blame. He points out the signs of suicide, which include hopelessness, helplessness, social withdrawal, and general loss of interest in life. Sergeant Briggs does not see himself as a hero, but rather as a human being “standing up for those who are temporarily too weak to stand up for themselves.” He recalls a case a few years prior with a man named Kevin Berthia. What ultimately contributed to Berthia’s decision to “give life another chance” is the fact that Sergeant Briggs listened to what he had to say: “You let me speak, and you just listened,” Berthia had said. Ultimately, Briggs concludes that the bridge connects people together, and we should strive to do this as well. “There is help. There is hope. Suicide is preventable.” What we can learn: The talk about suicide is difficult. We don’t always know what to say or what to think when it come to this serious topic. However, something that we must acknowledge is that suicide is preventable, and we as a community can create a network of support for those who need it. 54
The Academic — Issue 10 — May 2018
There’s no shame in taking care of your mental health BY S A NG U DE L L E
About the speaker: Sangu Delle is an award-winning entrepreneur, with multiple successful enterprises in Africa. He has degrees from both Harvard Law and Harvard Business School, and currently serves on multiple boards to provide support for undergraduate students. The Talk: Delle begins with a story of personal turmoil and enormous stress, which ultimately lead to less productivity and bottled up emotion. He highlights a dangerous fact: there is a huge stigma surrounding mental health and seeking support. Although Delle had a network of supportive friends and family, he felt like he could not speak to anyone about the issues he was facing. African masculinity holds a sense of pride in not processing emotions and conquering problems internally. Like other cultures, Delle says mental illness is often viewed as a “white people” problem and that mental issues are attributed to drug use. Nevertheless, he affirms that this is not the case. Having a healthy mental state helps individuals cope with daily stresses to create a fulfilling life. Ultimately, mental health encompasses emotional, psychological, and societal well being. Unfortunately, it is estimated that 75% of those with mental health issues are from low income countries, with the least amount of health care support. In Africa especially, a majority of governments spend less than 1% on mental health. This leads many to suffer in silence and to live through the emotions of ignorance, distance, guilt, anger, and fear. When someone is diagnosed with mental illness, ignorance “eviscerates” empathy. Even when aware, stigma about mental health still runs deep. Even so, Delle urges us to remember that mental struggles do not detract from virility. “Be vulnerable. You are not alone. You are not weak. You are human.” What we can learn: Mental health is part of being human. As a society, we tend to attach a lot of stigma around mental illness. Nevertheless, mental health “do[es] not detract from virility,” and we must learn to be more open.
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The Academic — Issue 10 — May 2018
The world needs all kinds of minds BY T E M PL E G R A N DI N
About the speaker: Temple Grandin is an American animal science professor diagnosed with being on the Autism spectrum. Throughout her career, she has made multiple breakthroughs within the livestock industry and has raised awareness about autism. The Talk: Grandin emphasizes that autism is a spectrum from “nonverbal” to “brilliant scientists.” Autism is a continuum of traits, which can make it very hard to diagnose. Personally, Grandin thinks in pictures instead of language. Autistic individuals “attend” to details, while neurotypical brains ignore details. In Grandin’s case, her ability to visualize is a great advantage when designing cattle herding infrastructure. Nevertheless, not every autistic person is a visual thinker, as there is not one kind of mind. Autistic minds in particular tend to be classified as visual minds which are good at envisioning and bad at algebra, pattern minds which are good at music and engineering but may be dyslexic, and verbal minds which retain “facts about everything” but are poor at drawing. Those with autism also tend to have sensory issues, which are challenges in organizing information from the senses. Nevertheless, Grandin’s sensory issues helped her identify with the perspective of animals in her work. Grandin encourages the world to utilize its different kinds of minds to work together and create something new. She urges instructors to mentor kids and turn their fixations into passion. Ultimately, we must “think about these minds, work with these minds, because we will need different kinds of minds in the future.” What we can learn: Grandin illustrates that different does not necessarily mean inferior. Everyone has a different mind which we must recognize and cater to. If we focus on developing a society that nurtures diversity, we can create channels for minds to showcase their abilities.
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How to Make Stress your Friend BY K E L LY MC G ON IG A L
About the speaker: Dr. Kelly McGonigal is a health psychologist at Stanford University. Her mission is to use science to create better habits for people to improve their well being and develop relationships. The Talk: Over the past decade of her career, Dr. Kelly McGonigal has turned stress into the enemy by telling patients that it causes mental and physical problems. This is true to some degree — research shows that participants who experience a lot of stress have a 43% greater chance of dying than those who experience little to no stress. However, this was only the case if they believed stress was bad for them. Studies showed that people who experienced a lot of stress but did not believe that stress was harmful had the lowest possibility of death out of all of those who participated in the study. Thus, the fear of stress is the real danger. Dr. McGonigal urges us to change our minds about stress which will change our bodies’ response to stress. Instead of viewing stress signs as anxiety, we must see our stress responses as helpful. For example, pounding hearts are preparing for action and breathing faster is getting more oxygen to the brain. Research shows that participants who viewed anxious responses as helpful were less stressed and more confident. In addition, viewing stress as helpful creates the same cardiovascular effects as joy or courage. This effect may ultimately contribute to a longer life. To get better at stress, we must remind ourselves that “our body is helping [us] rise to the challenge!” Stress can also make us more social and build relationships. Stress releases the same hormone that is released during hugs — oxytocin. Oxytocin helps the heart heal from stress responses, and protects the body from natural response of stress which enhances social contact and support. People who spend time caring for others are healthier as a result. Ultimately, Dr. McGonigal urges us to create a biology of courage! We must develop resilience for stress and trust ourselves to handle life’s challenges. What we can learn: Our notions surrounding stress determine the health effects we experience when we are stressed. If we view our stress signals as preparation for action, we can turn our stress as students into an advantage. 57
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Getting stuck in the negatives (and how to get unstuck) BY A L I S ON L E D G E RWO OD
About the speaker: Alison Ledgerwood is an associate professor at the department of psychology at UC Davis. Her research focuses on ways in which people can move beyond their experiences and develop a more fulfilling life. The Talk: Alison Ledgerwood starts her talk with a question — why does failure stick in our minds longer than success? The way we frame situations as negative or positive sticks in our minds. In other words, is the glass half full or half empty? However, research shows that the loss frame tends to stick in minds for longer that the gain frame. The human brain has a fundamental tendency to tilt towards the negative. Like other skills we must practice, we have to “work to see the upside.” We can train ourselves to see things from a more positive perspective. We must teach our minds to see that the glass is more full than originally thought. What we can learn: We have to push ourselves to see the glass half full. A simple way to accomplish this is to write what we are grateful for everyday. While stresses are inevitable, we can train ourselves to use stress and develop a more productive life.
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BI BL IO G R A PH Y “Alison Ledgerwood.” Psychology, Regents of the University of California, Davis Campus, 2018, psychology.ucdavis.edu/people/aml. “About.” Sangu Delle, 2014, www.sdelle. com/#about. Briggs, Kevin. “The bridge between suicide and life.” TED2014. Mar. 2014. Lecture. Delle, Sangu. “There’s no shame in taking care of your mental health.” TEDLagos Idea Search. Feb. 2017. Lecture. Grandin, Temple. “The world needs all kinds of minds.” TED2010. Feb. 2010. Lecture. “Leadership Speaker Series: Sergeant Kevin Briggs.” International Youth Fellowship, iyfusa. org/sgt-kevin-briggs/. Ledgerwood, Alison. “Getting stuck in the negatives (and how to get unstuck).” TEDxUCDavis. June 2013. Lecture. McGonigal, Kelly. “ABOUT.” Kelly McGonigal, Squarespace, kellymcgonigal.com/about/. McGonigal, Kelly. “How to make stress your friend.” TEDGlobal 2013. June 2013. Lecture. “Welcome to Temple Grandin’s Official Autism Website.” Temple Grandin, Ph.D., RDC Design Group, 2012, www.templegrandin.com/.
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Related Resources for Mental Health Awareness Written by Cailee Dela Cruz Edited by Samantha Mitchell Layout by Candyce Zotz
This issue of The Academic is filled to the brim with information regarding mental health awareness, but the learning doesn’t stop here. Since mental health encompasses such a broad spectrum of topics, we aren’t able to talk about each of them in full detail. For this reason, we wanted to create a space full of different resources for you to explore in order to gain more knowledge in the areas we may not have covered.
WHERE TO GET HELP •
Along with these articles, we’ve included resources for those of you who may be struggling with mental health and are seeking professional help.
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CRISIS HOTLINES FOR PEOPLE BASED IN THE UNITED STATES • The National Suicide Prevention Hotline: 1-800-273-8255 (TALK) • Trans Lifeline: 1-877-565-8860 • TXT 4 HELP Crisis Hotline for Teens: 69866 • Text “SAFE” followed by your exact location (address, city, and state) to be connected to a healthcare professional near you. • The Trevor Project’s TrevorLifeline: 1-866488-7386 • Text “Trevor” to 1-202-304-1200. This texting service is available Monday through Friday from 3PM to 10PM EST. Visit the National Institution of Mental Health for more information on these hotlines. https://www. nimh.nih.gov/health/topics/child-and-adolescentmental-health/index.shtml#part_152589 60
Treatment options • There are several ways to combat mental health struggles, from medication to peer support. Use this information from Mental Health America to learn more about these treatments, and what you can expect if you choose to obtain professional help. http:// www.mentalhealthamerica.net/b4stage4get-help Find a therapist • When considering therapy, it’s important to make sure you’re choosing a therapist who suits your needs as best as possible. Here’s a guide on finding the right person to help you. https://www.nytimes. com/2017/07/17/smarter-living/how-tofind-the-right-therapist.html • GoodTherapy: a therapist directory. You can search for a therapist by location and each listing includes professional credentials, contact information, and a brief overview of practice style. Check out https://www.goodtherapy.org • BetterHelp: an online counselling service for people who are not comfortable with or cannot access in-person therapy. Fill out a questionnaire upon visiting the website and they will pair you with a counselor that’s right you. To learn more, visit https:// www.betterhelp.com
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TYPES OF MENTAL ILLNESSES •
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Anxiety disorders • Feeling anxious or nervous from time to time is a natural human instinct. In fact, these emotions can sometimes affect us positively — for example, we use adrenaline rushes to conquer our fears. However, not all feelings of anxiety are the same. Anxiety disorders cause intense, unexpected feelings of anxiety that inhibit people rather than motivate them. Types of anxiety disorders include social anxiety, Panic disorder, phobias, Obsessivecompulsive disorder (OCD), and Posttraumatic stress disorder (PTSD). • To learn more about anxiety from the American Psychiatric Association, take a look at https://www.psychiatry.org/ patients-families/anxiety-disorders/whatare-anxiety-disorders Eating disorders (EDs) • Typically, eating disorders are associated exclusively with food. In reality, food is not the sole problem and the cause of eating disorders is far more complex than simply eating too much or too little. EDs are often regarded as coping mechanisms. Commonly known eating disorders include Anorexia Nervosa, Bulimia, and binge eating. • For more information on eating disorders, check out the Mental Health section of the United States Department of Health & Human Services website. https://www. mentalhealth.gov/what-to-look-for/eatingdisorders
Clinical depression • Clinical depression, often referred to as major depression, is an illness that can prevent people from functioning fully in their everyday lives. It’s different from the sad mood we experience as a result of stress; major depressive episodes are relatively unpredictable, they can happen at any given moment and sometimes for no reason. • For a quick overview on depression, see this article from Medical News Today. https://www.medicalnewstoday. com/kc/depression-causes-symptomstreatments-8933
We hope these resources provide you with the information you need!
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The Pros & Cons of Stress Written by Barrett Yueh Edited by Carol Hsu Layout by Joanna Tasmin & Candyce Zotz
Everyone encounters stress in their daily lives, whether it’s when they’re driving or taking a test. While it isn’t pleasant, a little bit of stress is necessary to keep your life balanced and healthy: it’s a survival instinct, and it’s your body’s way of telling you what you need to do. When stress becomes chronic, however, it can throw your life off-balance and put your immune system, long-term physical health, and mental health at risk. In a world that seems to be increasingly fast-paced, it’s easy for anyone’s stress levels to cross the line from healthy to unstable. It is increasingly important to understand the difference between good and bad stress and learn how to address them both.
little harm in exposing yourself to mild stress in a controlled environment — if anything, you might find a way to become more efficient. Why a lot of stress is no longer good for you When faced with prolonged periods of stress, or temporary periods of high stress, the stress is no longer healthy and can have both shortand long-term effects on your health. High stress can cause hypertension and anxiety, both conditions that can lead to other issues. Anxiety tends to cause an inability to focus or to clear the mind, leading to sleep deprivation and insomnia in more severe cases. Many people also fall into patterns of disordered eating, whether this is through “stress-eating” — which sometimes worsens into periods of binge eating, causing sudden weight gain — or forgetting to eat, causing sudden weight loss. These changes in appetite can sometimes be attributed to anxiety-induced nausea and stomach pain — all of which are side effects linked to poor eating habits and dehydration. The body may be able to keep itself running despite these stressors, but regularly subjecting yourself to these conditions eventually puts your health at high risk, making you more prone to infections and viruses. And even if you’re able to dodge getting sick, sleep deprivation and stress also lead to tension headaches, which actually stress some people out even more.
Why some stress may actually be good for you The original function of stress in early humans was to trigger the fight-or-flight response when faced with a threat. When exposed to stressors, the human body defaults to whatever is necessary to preserve itself: this is where the so-called “survival instinct” comes from. Nowadays, people use stress as a way to motivate themselves to accomplish things more quickly. Stress causes the body to release a lot of cortisol and epinephrine, which actually increases productivity and has effects such as needing less food or sleep than usual, while still functioning at the same or higher level. There’s 62
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Prolonged periods of high stress are also a precursor to mental illnesses such as anxiety or panic disorders and depression. Stress can lead to breakdowns or burnout, and in people at risk of bipolar disorder, high stress can lead to hypomanic or manic episodes, which can ultimately result in a mood crash. The effects of these crashes can be manifested in harmful behaviors used as coping strategies, such as alcoholism. Chronic anxiety and stress can lead to so many long-term health concerns that these far outweigh the positives.
Harmful stress can be difficult to recognize when you’re caught up in your work, but some symptoms can clue you in that you might be in an unhealthy situation: irritability, difficulty focusing, and trouble falling asleep are some of the most common symptoms of excessive stress, along with changes in appetite and stress-induced headaches. In addition, if you have an autoimmune disease, high stress might exacerbate symptoms. If you find yourself showing many of these symptoms, it is important to reach out for help and take a break from your work. Everyone has varying tolerances, so if you’re struggling to achieve something that others aren’t, don’t be afraid to ask a friend for support, or to take a day off to take care of yourself.
How to recognize and prevent harmful stress Bob Duke, Head of Music and Human Learning and clinical professor at the Dell Medical School at the University of Texas at Austin, puts it this way: “Always trying your best is terrible advice.” No one has the time to give one hundred percent to everything they do — if we all spent hours worrying about trivial things, such as perfecting every email we wrote, there wouldn’t be enough time to stress about more demanding things, like studying for your final exams. In stressful situations, it is always important to remember that “doing your best” doesn’t mean working yourself to the point of breakdown; doing your best means working as efficiently as possible to accomplish everything you need to do.
Of course, be careful not to let a self-care day become a self-care week. It’s as important to monitor your de-stressing as it is to monitor your stress levels — you need a balance of both in your life. Remember, stress might be ubiquitous, but there are ways to keep it from taking over your life.
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The Academic — Issue 10 — May 2018
Night Routine to Help Sleep
Written by Gabrielle Drong Edited by Meadow Pendley Layout by Alison Huang & Candyce Zotz
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Sleep is a vital component of both physical and mental health, as it helps reduce stress, rest the body, and fight off illness. If you’re having difficulty sleeping, you aren’t alone – over 60% of adults report having trouble sleeping at least a few nights a week (APA 2018). However, by creating a night routine one can rectify sleep problems and experience a good night’s rest. Prepare for the Next Day If you find that your sleep is being prevented by worries about the next day, getting everything in order and ready for the next day helps alleviate worry. By putting things in order one will feel prepared and will not feel stressed about the morning. Doing things such as clearing off your desk and packing up your backpack will not only straighten up the room, but will also provide a physical way to remove school from the immediate area. Doing calming activities such as journaling or meditating will also help create a shift from an academic setting to a relaxing space. If you’re someone who spends a lot of time in the morning stressed and rushed, pick out an outfit or make a to-do list for the upcoming day. Planning ahead will help you organize your thoughts as well as signal the end of the day. Try to Relax It’s necessary to try to relax before bed in order to allow your mind to rest. Taking a hot shower or bath as well as drinking something warm and decaffeinated such as herbal tea can help prepare one for bed. Practicing self-care often takes the mind off stressful events of the day and allows one to calm their mind. Doing a face mask and listening to music may also help, and can create an evening ritual that will eventually be linked to drowsiness. Doing light physical exercises such as yoga, or even simple breathing exercises can calm the mind and body. The 4-7-8 method for breathing helps one slow their heart rate, relax tension, and slow a racing mind. The method involves inhaling for four seconds, holding it for seven seconds, and then exhaling for eight seconds. The breathing exercise should be repeated until one feels calmer.
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Control Your Environment Environment is everything when it comes to adopting healthy sleep habits and is very easy to control. Make sure you are using your bed only for sleeping; try not to do homework or be on devices while in bed. It is important to avoid doing these activities in order to train your body to associate the bed with sleep. No electronics should be used within an hour of going to sleep because the screen will make it difficult to fall asleep. Keeping the room at a moderately cold temperature can also help sleep, and some recommend turning on a fan or a white noise app in order to create a calming environment. It is essential to stick to the same sleeping schedule as much as possible in order to create a healthy routine. It is often difficult to sleep if the cycle is continuously being changed. Taking note of when you’re eating and drinking is also a key factor in healthy sleep, as trying to sleep on a full stomach can be uncomfortable. If the routine hasn’t worked and you’re still attempting to fall asleep 30 minutes later, don’t be discouraged! Often getting back up and doing an quiet activity, such as reading, can make one drowsier. Although it may be frustrating to have such difficulty sleeping, remember that if you set up good routines and habits your body will be ready to rest.
Bibliography Klein, Sarah. “This Is The Ultimate Bedtime Routine For Better Sleep.” The Huffington Post, TheHuffingtonPost.com, 8 Aug. 2014, www.huffingtonpost. com/2014/08/08/bedtime-routine_n_5659183.html. “Why Sleep Is Important and What Happens When You Don’t Get Enough.” American Psychological Association, American Psychological Association, www.apa.org/topics/sleep/why.aspx.
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THE BEST MUSIC FOR STUDYING Written by Shannon Kauber Edited by Carol Hsu Layout by Candyce Zotz
Although the benefits of studying with music are a point of contention, many people still believe that they learn best while listening to music. While listening to music can be distracting for some, others find it difficult to study in complete silence. Additionally, your playlist can serve as your clock. Create a special studying playlist and when that runs out, you know it’s time to take a break!
Playlist #1: Lyrical • “Supermarket Flowers” by Ed Sheeran • “Flightless Bird, American Mouth” by Iron & Wine • “Dancing on My Own” by Calum Scott • “Tears (Acoustic)” by Louisa Johnson and Clean Bandit • “Bloom” by The Paper Kites • “I Want to Write You a Song” by One Direction • “Lullaby” by Sleeping At Last • “This Town” by Niall Horan • “The Scientist” by Coldplay • “Falling Slowly” from Once: The Musical • “Fire Away” by Niall Horan • “Perfect” by Ed Sheeran • “Georgia” by Vance Joy • “Roses” by MacKenzie Bourg • “I Will Follow You Into The Dark” by Death Cab for Cutie
• • • • • • •
“Academic Festival Overture” by Johannes Brahms “Well-Tempered Clavier” by Johann Sebastian Bach “Goldberg Variations” by Johann Sebastian Bach “Holberg Suite” by Edvard Grieg “Symphony No. 6 - Pastoral” by Ludwig van Beethoven “Solo Cello Suites” by Johann Sebastian Bach “Die Moldau” by Bedřich Smetana
Playlist #3: Modern Acoustic • “Don’t Let Me Down (Instrumental)” by Joy Williams • “7 Years Old (Acoustic)” by Lindsey Stirling • “Chandelier (Instrumental Version)” by Steve Petrunak • “Skinny Love” by David Fischbein • “Chasing Cars” by David Sides • “Wrecking Ball” by Bernard Dubicki • “All of Me” by Ellen Courtois • “A Thousand Years’ by The Piano Guys • “You Found Me” by St. Martin’s Symphony of Los Angeles
Playlist #2: Classical • “Moonlight Sonata” by Ludwig van Beethoven • “Bach: Air on a G String” by Aaron Steele • “Piano Concerto No. 23” by Wolfgang Amadeus Mozart 68
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the
mindful body: a lesson in
relaxation Written by Cailee Dela Cruz Edited by Colby Payne Layout by Candyce Zotz
The term “self-care” usually refers to treating yourself to a yummy snack and watching Netflix after a long day. Although those are external ways of indulging yourself, it’s equally as important to focus on your state of mind and your body when you feel strained. People don’t often recognize physical symptoms that the body experiences when it’s in distress, and these symptoms can seriously affect your mental well being. Since meditation and yoga are are rooted in relaxation, these practices are especially beneficial when you’re feeling stressed and need to unwind. Plus, they can be used to help you understand how the mind and body are connected and how that connection impacts your everyday life.
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Meditation
• Aura: the Aura meditation app offers an array of three-minute guided meditations for you to choose from each day. The meditations are themed, so all you have to do is pick from a list of emotions and the app will recommend a meditation for you. The free version of this app only allows you to perform one practice daily, but it is ideal for new meditators. Available on iOS and Android devices. ($5.00/month for premium services.) • 10% Happier With Dan Harris: an app derived from Dan Harris’ popular podcast of the same name. 10% Happier is a fitting option for those of you who are skeptical about meditation. Available on iOS and Android devices. ($8.00/month for premium services.) • Calm - Meditate, Sleep, Relax: similar to Aura, Calm provides users with categorized guided meditations which are organized in sections like sleep, anxiety, stress, and focus to name a few. Calm also offers meditative stories and music. The biggest downfall is that the free version has a limited catalogue. Available on iOS and Android devices. ($13.00/month for premium services.) • Headspace: arguably the world’s most popular meditation app. Headspace uses animations to keep users engaged with the practices; these visuals combined with an easy-to-use interface make this app great for beginners. Available on iOS and Android devices. ($8.00/month for premium services.)
Meditation is a popular form of stress relief because of its simplicity and accessibility. It is a basic practice that requires no equipment — except maybe a cell phone or computer for guided sessions — and it can be done anywhere, at any time. The core purpose of meditation is to calm the mind by breathing. Sometimes, when you’re stressed out, you take a deep breath to relax. That, in itself, is short-form meditation — it’s that effortless! For those of us who are relatively healthy, we take breathing for granted because it is something we do all day, every day, without even thinking about it. Meditating serves as a reminder for people to appreciate how merely breathing keeps us alive. If we take a moment to be consciously aware of how it feels to breathe — the rise and fall of the chest, the air coming in through the nose and leaving through the mouth — we become more in tune with the rest of the body. We start with one conscious breath, then another, and another, and the sensation becomes more familiar with every practice. As you focus on your breathing, you will naturally begin to notice how your whole body feels at that exact moment. However, that process is easier said than done. It can be challenging to concentrate when you’re stressed out, and that is why guided meditation exists. If you don’t know where to start, guided sessions are led by teachers who provide straightforward instructions to help you fixate on the task at hand. It’s human nature to let the mind wander sometimes, but guided meditations can be used to keep your thoughts on track.
While these apps are free, they do offer paid subscriptions which grant users full access to the app content. If you’re interested in the subscriptions, each app also offers a free trial for their paid content. It is recommended to do the trials before committing to a payment, because the subscriptions are absolutely not necessary for new meditators to experience the benefits of the practice. Give each of them a try and decide which one is best suited for you.
Getting started with meditation Use these resources to begin your meditation journey:
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Yoga
UNWIND After Work” https://www.youtube. com/watch?v=ysOXmEjXT7Y • Yoga Upload: Maris Aylward has uploaded over 150 videos to her yoga channel. Her practices are primarily yoga “flows,” which are yoga routines made up of repeated sequences rather than simply performing different stretches. Try out “Gentle Stretch & Relax Yoga Class - 27 Minutes” https://www.youtube.com/ watch?v=fahzyEc7_-I • Yoga With Adriene: Adriene Mishler has over 400 videos in her repertoire, and her fun personality makes her practices feel like doing yoga with a friend rather than a teacher. Start with “Yoga For Bedtime - 20 Minute Practice” https://www.youtube.com/watch?v=v7SNd4qXx0 • Yoga With Tim: Tim Senesi’s channel differs slightly from the others listed because in his videos, he features other people doing the movements while he assists them to ensure they are doing each stretch correctly. This method of teaching is helpful for practicing at home because you can assess your own body as you watch and ensure that you are performing each movement safely. To start, use “Yoga For Beginners” https://www.youtube.com/ watch?v=5MX56vnogWc
When we think of yoga, we typically think of stretching. Although it is commonly seen solely as a form of physical exercise, yoga is supposed to be a mindful body practice. Traditional yoga practitioners perform each stretch using the body in conjunction with one’s thoughts, as a way to develop a strong mind-to-body connection. The widespread misconception about yoga is that a person has to be incredibly flexible to do it: this is a complete myth. Your flexibility as a beginner doesn’t matter because the movements can be adjusted to suit your personal mobility. Like any physical activity, the most important thing to remember is that safety comes first! There is no need to risk injury when you’re new to yoga. The last thing you want to do when you’re trying to relieve tension in the body is cause more stress by hurting yourself. Do what you can, and as you continue to practice, you’ll be able to push yourself further. Like meditation, yoga is about feeling connected to yourself. It may sound confusing, but we live in a digital age where we are easily preoccupied with instant entertainment like social media and video games. Due to these distractions, we hardly pay attention to anything that isn’t accessible from our smartphones, including our own emotions. When you’re feeling strained, getting in touch with your thoughts and using your body to recenter yourself is a key aspect of reducing stress.
Even though meditation and yoga are not guaranteed stress-relief solutions for everybody, they are definitely worth putting to the test, especially for those of you interested natural medicine. There are virtually no downfalls to experimenting with either of these practices; the worst case scenario is that they don’t work perfectly, so what’s stopping you from trying?
Getting started with yoga These YouTube channels are fantastic and free resources for yoga newbies.
Finally, a few reminders: 1) utilize the free trials, 2) always be safe during yoga sessions, and 3) the mind and body are linked more closely than you think. Happy breathing!
• SarahBethYoga: Sarah Beth’s channel offers over 250 yoga practice videos varying in purpose and length. Sarah’s teaching style is informational and concise, so her videos feel like professional lessons. Start with “15 minute Yoga for Relaxation | Yoga Stretches to 71
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Podcasts About Mental Health Written by Grace Edited by Colby Payne Layout by Nicole Dinan & Candyce Zotz
Podcasts are a fantastic but often underappreciated resource for a variety of topics. They are accessible from numerous places (including websites, host sites like AudioBoom, music streaming services such as Spotify, and the iOS podcasts app), are available on demand, and cover a wealth of topics. The breadth of topics available makes podcasts particularly useful for learning more about mental health issues. Whether you’re a panel show listener, someone who prefers fact-finding audio documentaries, or a person who enjoys lighthearted chat shows, there is certainly a podcast for you!
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Mental Health Foundation Podcast This podcast is primarily informative rather than self-help oriented, and provides information for those struggling with mental illness, self-care tips for those without, and a plethora of other useful facts. In addition to their episodes about wellbeing, they have an informative series produced in conjunction with the British Journal of Psychiatry that covers developments in and debates about mental health, which has recently included discussions surrounding the impact of government budgeting on mental health care, the development of computerized cognitive behavioural therapy, and the impact of internet gaming on mental health. The Mental Health Foundation Podcast provides information on topics such as mindfulness, nutrition and its effect on wellbeing, stress management, and student mental health care. The sheer variety of topics covered makes it incredibly useful and a very valuable resource. While this podcast is not for those looking for a lighthearted exploration of topics in mental health, it’s reliable and informative for anyone who wants to learn more about mental health, as it is written and researched by mental health professionals.
Mental Illness Happy Hour As one of the longest-running podcasts focusing exclusively on mental health, Mental Illness Happy Hour is often credited with bringing the genre into the mainstream. Over the podcast’s six-year run, host Paul Gilmartin has addressed countless mental health issues from dissociation and PTSD to depression and eating disorders. His varied guests include doctors and experts in mental health, as well as comedians, celebrities, and even listeners. In addition to being an excellent podcast, Mental Illness Happy Hour has an useful website, with a blog that provides extensive content for reference, listeners’ answered emails, and a newsletter. As a trailblazer for the acceptance of mainstream media exclusively about mental health, this podcast has information on almost every mental health topic imaginable, making it not only entertaining but useful.
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The Struggle Bus Hosts Sally Tamarkin and Katharine Heller are self-proclaimed best friends, who host a lighthearted and welcoming podcast which is accessible to a wide audience. While neither has formal training in treating mental illness beyond their own experiences, they give fantastic tips and advice, and take care to address a wide variety of issues relating to mental health. Their podcast is structured to include not just heavy discussion on mental health topics, but also a song of the week, a segment dedicated to a weekly self-care tip, and time spent addressing listener questions. The friendly format that includes listeners makes The Struggle Bus far more personal than most mental health podcasts, while simultaneously being informative and helpful.
Mind Podcast Mind is a well-known British mental health charity which provides information and advice on a range of mental health topics through blog posts and a podcast, as well as training for those supporting individuals struggling with mental health issues. It addresses various mental illnesses which do not come up as often in other podcasts, such as psychosis, obsessive-compulsive disorder, and seasonal affective disorder. Mind’s podcast differs from the others on this list in that not only does it examine mental health itself, but it looks specifically at the individuals affected. It includes personal stories from individuals about their experiences with specific diagnoses, as well as looking at other angles of mental health. For instance, recent podcasts have been delivered by people discussing their role as caregivers or their time spent living in a therapeutic community. This personal approach makes the podcast relatable and accessible to not only people coping with mental health struggles, but also those looking to support them.
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The Academic — Issue 10 — May 2018
The Hilarious World of Depression Despite what the title might suggest, this is not a show making light of depression, but one that allows people to openly discuss a topic that can be quite uncomfortable to address! Ex-NPR public radio host John Moe conducts interviews with celebrities, comedians, and other public figures—including notable names such as author John Green and actor Wayne Brady—who are often opening up about their experiences with depression for the first time. If The Hilarious World of Depression’s ordinary episodes weren’t fantastic enough, during its off-season, the podcast also produces short-format episodes on important topics such as self-care and how to get medical help. The podcast both light and personal, making it easy to listen to important conversations that are often stigmatized.
Bibliography Mind Podcast, Mind Charity, audioboom.com/ channel/mindcharity. Mental Health Foundation Podcast, Mental Health Foundation, www.mentalhealth.org.uk/ podcasts-and-videos. The Hilarious World of Depression, APM Podcasts, www.apmpodcasts.org/thwod. The Mental Illness Happy Hour, mentalpod.com. The Struggle Bus, strugglebuspodcast.com.
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ISSUE 10 | MAY 2018 @theacademiczine
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