Hey everyone. I'm Brittany Smith and you're watching Just In Time. Today we
have Dr. Christine Asidao, associate director of community outreach and engagement at CAPS.
Thank you so much for joining us today, Christine. How are you?
[C.A.] I'm well, thank you. How about you?
[B.S.] I'm doing well, thank you. So what are three ways that students can take care of their mental health
and well-being through the winter?
[C.A.] So I think it's really important to just really remember
the basics. And so I'm going to go over three of them. The first one is eating. So are you
being intentional about nourishing your body throughout the day with the fuel it needs to
maintain your energy level? Are you providing yourself with a variety of nutrients that'll help
you feel energized so that you can accomplish your tasks throughout the day? Are you making
sure you're also staying hydrated? That is really important, especially during these drier months.
Another one is just sleeping. So check in with yourself and ask if you are getting
enough consistent sleep. If not, are there some things you can alter so that your sleep improves?
For example, trying to go to bed and waking up at the same time each day really helps keep our
bodies regulated. Lowering the temperature in your room allows for better sleep and
having blackout curtains or a sleeping mask can help block out light, which can really interfere
with a good night's sleep. Also, are there any noises that are distracting? Sometimes having a
fan or a white noise sound machine can be helpful, or even using ear plugs. And then the third one is
really just checking in with yourself regularly. First, start off with a big deep breath. Maybe
even do a couple more. Then ask yourself how are you feeling right now in this moment?
Maybe notice the thoughts that are going through your mind. Emotions that are coming up.
How does your body physically feel? Any areas of tension, just notice without judgment. And then
ask yourself what you might actually need in this moment. Are you needing connection
with others? Maybe text or video chat with a trusted family member or friend. Maybe take
a break from whatever it is you're doing to engage in some self-soothing activities like
light stretching or just giving your eyes a break from all the screens that you're looking at.
If you're feeling overstimulated, would it be helpful to schedule some alone time to decompress?
Really listen to what you may need and be as self-compassionate as possible with yourself.
By responding well to yourself you're going to do better mentally and with your overall well-being.
[B.S.] And what advice do you have for students who may be suffering from the "winter blues"?
Well the winter can be really challenging especially if you live in Michigan.
The days are darker and our activity levels are typically different compared to the spring and
summer. We might hibernate more. We might engage in less physical activity. And so these are a few
things to keep in mind when trying to navigate the winter blues. The first one is how to get as much
light as possible during the day. If you're able to try to position your study area by a window
so that you can get some of the benefits of the sun. Even better would be to taking breaks
throughout the day to go outside for a brisk walk and get the natural benefits of the sun.
Plus you're moving your body, which allows for the benefits of physical activity, which is also
critical during the winter months. Some students also benefit from having a happy light or light
therapy for seasonal affective disorder. Sitting in front of the lamp for 20 to 30 minutes a day
in the morning can be helpful for boosting the mood. Once the pandemic lifts CAPS will open up
its three wellness zones again where we have light therapy available for students. This is going to
be at the Michigan Union, Pierpont Commons, and the lower level of Munger Residence Hall.
A second one is physical activity, as I mentioned earlier. This is super critical during the winter
months because our energy levels tend to be lower. Now you may have some negative internal messages
that say things like you're too tired to do that or you don't have time to take a break,
but what I recommend is to do the behavior anyways in any form that is accessible to you.
It could be a two-minute stretch break from your computer every hour. Maybe it's putting on your
favorite dance song and just simply moving your body for the duration of the song. For others it's
putting on their running shoes, taking a brisk walk or a run, or maybe checking out an online
exercise class or yoga video. Just as long as you're moving your body every day that can help boost the
feel-good chemicals in your brain. A third one is talking to your physician or primary care provider
about whether you'd benefit from Vitamin D. Again, living in the midwest it is not uncommon to not
have the optimal levels of Vitamin D in our bodies, so your doctor may recommend a supplement.
And finally if it feels as if the blues continue to weigh you down, it may be helpful to talk to a
professional. If you're a graduate or professional student in LSA there is an embedded CAPS therapist.
And if you're an undergraduate student, we have central campus CAPS also available.
[B.S.] Great. Well, thank you, Christine, for these helpful tips. And that wraps up today's Just In Time. Please be
sure to stay tuned for our next video. Please be safe out there, and we'll talk to you soon.