How Studying Outside Could Make You a Better Student

 

Picture this...

It’s noon on a beautiful spring day. You want to go out and enjoy the sunshine, but you’ve got an exam the next day and really need to get in some good study time. Panicked, you try to find a seat in student centre that your tuition so generously funds – nothing. The libraries must surely have space, you think to yourself. Much to your dismay, the library is also packed solid. 

In your last desperate attempt to find a place to settle down and get some reading done, you find yourself on a picnic table just outside of a campus building. Unbeknownst to you, you’re actually better-off this way. 

 NATURE AND MENTAL HEALTH      

We have all heard of going outside for some ‘fresh air’ when things inside get intense. ‘Getting the stink blown off you’ to calm one’s mental state is a relatively commonplace practice, but it seems like nobody is really sure why or how this came to be. It is clear that over time and especially during a pandemic, we are spending less and less time outdoors, but could this actually have negative consequences on our mental health? 

 

ECOTHERAPY is a buzz word in psychology that aims to highlight the importance of the outdoors and natural surroundings on human mental health. This idea stems from a belief that things like fresh air and proximity to greenspace can increase overall mood and general wellbeing, in contrast to the recent societal shift to the digital world. The COVID-19 pandemic has only enhanced this shift inside, encouraging people to stay indoors.

 THE STUDENT PROBLEM       

It comes as no surprise that students are a particular area of worry when it comes to mental health, and our dependence on technology certainly doesn't help. 

This is for a few reasons:

• People tend to go to university or college during young adulthood, an important transitional period that marks an increase in life stressors

• Many mental illnesses have their onset during this period

• A significant proportion of students (63%) report having feelings of “overwhelming anxiety” over the course of the school year

• Many students do not have access to (or time for) therapy and other mental health interventions

• Stress (from school or otherwise) negatively contributes to mood, student satisfaction, and academic performance 

 CAMPUS GREENSPACE: A SOLUTION?   

Over the past decade, research has made one thing clear: utilizing outdoor spaces has some significant effects on mood. More specifically, exposure to nature – even to things as small as photos – can reduce stress. This reduction of stress is also accompanied by:

• 
  Reduced blood pressure 
• 
  Reduced heart rate 
• 
  Increased brain activity 
• 
  Increased immune cell activity 
• 
  General “restorative” effects on the mind 

The best part is that using outdoor spaces has been shown to subconsciously reduce stress – this means that it plays in the background of your brain without a conscious effort! 

Student Studies 

Recent research has extended this idea specifically to students, in an attempt to address the group’s unmet needs. In an experiment with over 200 undergraduate students, students were selected to either study inside, in a windowless laboratory, or outside on campus green space. Of note, they found the following:

• Students who studied outside had less "mood disturbance" (feelings of tension, depression, anger, vigor, fatigue, and confusion) than students who studied inside 

• Students who infrequently went outside in their normal lives had the strongest decrease in mood disturbance when studying outside

• Students who frequently went outside in their normal lives were less bothered by the indoor spaces, suggesting some kind of resiliency build up from being outside

 TAKEAWAYS         

So, why bother studying outside? To put it simply, it might make you a better student.

With students reporting less stressors when studying outside, and stress being related to lower academic achievement, it’s in a student’s best interest to make use of campus green space. Even further, in terms of mental health, the subconscious aspect is key. Students already have busy schedules, so being able to passively improve mental health is arguably revolutionary. 

Now this is not to say that simply going outside will fix mental illness. However, ecotherapy can certainly be used to make the stressors of life more manageable, not just for people struggling with mental illness, but for everyone. 

References

Dorothy C. Ibes & Catherine A. Forestell (2020) The role of campus greenspace and meditation on 
    college students’ mood disturbance, Journal of American College Health, 
    https://doi.org/10.1080/07448481.2020.1726926
Summers, J. K., & Vivian, D. N. (2018). Ecotherapy - A Forgotten Ecosystem Service: A Review. 
    Frontiers in psychology, 9, 1389. https://doi.org/10.3389/fpsyg.2018.01389

Could COVID-19 be the calm before the storm?

As we all know, COVID-19 has been cramping our style. In such times of uncertainty and a lack of predictability for the future, it would be understandable that we may all be experiencing heightened levels of stress and worry, which may lead to further challenges. Issues with the pandemic span further than the virus itself, including implications on mental health/illnesses, physical health, and sociocultural experiences. Being aware of these implications could help you be more understanding of and compassionate to yourself and others through these dark times. 

PSYCHOLOGICAL IMPLICATIONS 

There are so many things to consider when talking about the implications of a global pandemic on one’s mental health. According to the theorized diathesis-stress model of mental illness, it can be suggested that if one is predisposed to a mental illness, a life stressor can push them to a clinical threshold. Additionally, for those who already experience mental illness, a stressor such as a global pandemic, may exacerbate their symptoms. A pandemic provides the perfect landscape for the possible onset, maintenance and/or exacerbation of anxiety disorders, as well as other mental illnesses, such as obsessive compulsive disorder (OCD), posttraumatic stress disorder (PTSD), and substance-use disorders, among others. Individual differences between people may mitigate or exacerbate the harms from the experience of stress.

In terms of mental health/illness, special attention should be given to those on the frontlines of the pandemic (i.e. healthcare workers) who are frequently exposed to the real-life threat of the virus, and are faced with viewing the poor health outcomes of patients who contract the virus. As well, those who survive COVID-19 may have unique reactions to this event ranging from potential increased risk for poor mental health outcomes, or resilience. 

Some people use drugs and alcohol as a coping mechanism for stress. For those who experience substance-use addictions, using drugs may be more frequent as a reaction to additional stress. A possible limitation of resources and coping tools may add to this issue. Even for those who wouldn’t be considered to have substance-use challenges, or those who have been sober, there may be a lean towards using drugs and alcohol out of boredom, due to being out of work, school, and lacking a stimulating social life. As seen in the 2008-2009 recession, there was a decrease in overall alcohol consumption but an increase in instances of binge-drinking, suggesting that in a similar time of stress and uncertainty, people who consume alcohol may shift to drink in maladaptive ways. Another point related to alcohol is that consumption increases risky behaviour and impulsivity, so those who (mis)use may be more likely to ignore public-health guidelines, such as social-distancing and proper hand-hygiene.  With possible increases in substance-use, there comes possible increased susceptibility to COVID-19 and less optimistic health outcomes if the virus is contracted.

PHYSICAL HEALTH IMPLICATIONS 

Have you had changes to your sleep related to the pandemic? Sleeping in more often? Staying up late? Do you notice yourself tossing and turning through the night? With such physical and mental arousal from stress, changes to sleep, including its quality, are expected. If COVID-19 is causing you stress, keep in mind how much this just may be impacting your physical and mental health, including your sleep and your body’s important internal clock. 

Those with underlying medical conditions have poorer health outcomes when faced with COVID-19, but for many, access to routine supports and healthcare has been limited which may worsen health trouble. A limitation of routine supports could impact more groups, including children who may be missing or delaying vaccinations and routine check-ups. 

ECONOMIC IMPLICATIONS 

With economic adversity stemming from the pandemic, comes another set of problems. Financial hardship has been related to mental health issues, addiction, physical health concerns and challenges with interpersonal relationships. Occupational stress may also be seen, with special consideration for those who are primary caregivers to children home from school, being an additional responsibility. Low socioeconomic status can be related to chronic stress, anxiety, depression, negative life events, health challenges, and high mortality rates.

ADDITIONAL CONSIDERATIONS

Although older adults are faced with the most poor health outcomes from COVID-19, we must also consider the unique challenges that children may face during this time. From a developmental perspective, many children have been missing out on social and educational experiences. Additionally, there may be more of a risk for child abuse with children at home and a lack of teacher or child protection agency witnesses and intervention. As well, children may be experiencing exploitation as a means for offsetting financial hardships, which could lead to major psychological distress. If you happen to notice a child in a situation that doesn’t seem right, please report it. 

This pandemic is not a fun time for anyone, but there are still particular groups who may be at more of a disadvantage through this pandemic and its surrounding issues, including racial/ethnic minority groups, people who experience homelessness, those who are incarcerated, or live in poverty-stricken areas.

Although these messages can be difficult to digest, there are some take home messages that you can think about to hopefully mitigate some of these potential implications of this pandemic on yourself. Take care of yourself and do what you can to protect your mental and physical health through these challenging times. Reach out to online resources that have become available, and stay connected to others as much as you can. Try to stick to a routine and get a proper amount of sleep and exercise. Be kind to others because they may be handling this in different ways than you are, and they may have additional struggles that you are unaware of. Keeping these in mind may help you understand others and yourself in a more considerate light. 

It will be interesting to see the necessary future research findings of the short and long-term effects of the pandemic on well-being. Hopefully we will be able to use these findings to improve outcomes of future pandemics. 

REFERENCE

Zvolensky, M. J., Garey, L., Rogers, A. H., Schmidt, N. B., Vujanovic, A. A., Storch, E. A., Buckner, J. D., Paulus, D. J., Alfano, C., Smits, J. A. J., O'Cleirigh, C. (2020). Psychological, addictive, and health behavior implications of the COVID-19 pandemic. Behaviour Research and Therapy, 134, 103715. https://doi.org/10.1016/j.brat.2020.103715 

 

Mindfulness and Pandemic-Induced Work Stress

 

Feeling stressed? Me too. Life is stressful at the best of times, and the past year has especially trying thanks to the COVID-19 Pandemic. There has been very little good news over the last year and even with the vaccines around the corner “going back to normal” sounds more like a fantasy with each passing second. Not getting to see loved ones takes a toll. So does not being able to go literally anywhere. Living alone is isolating, and if you live with loved ones, it might just feel like a pressure-cooker of stress and tension as you all snap at each other for really trivial reasons.  

 COVID-19 has also changed the workplace. Those who are working from home are struggling to establish boundaries, keep their work out of their home life, and find enough space to do everything with their families around. Those who are still in the office are struggling with fear of the virus and the increasing isolation (Kniffin et al., 2021). Not being able to shake someone’s hand and having to be six feet away from break buddies cannot be easy.

If you are like me, you have probably tried what feels like a billion things to cope. Personally, I have tried going to bed earlier (lasted one day) and turning off the news or limiting screen time (didn’t help much). Not to make you stressed about your stress, but it is associated with the following health problems: 

-depression

-diabetes

-anxiety

-increased blood pressure

Our increase in work stress as a result of COVID does have some negative health implications. Don’t fear though, because if you’re stressed about feeling stressed like me, science might be able to help us. Don’t worry, this won’t take too much time out of your workday! (I was worried about that too; we’ve all got a mountain of things to do right now).

Hear me out on this because it sounds a little bit silly at first. Practising mindfulness, which is a state of complete attention to the present moment in a way that is open and free of judgment, has been repeatedly shown to decrease stress. It makes us better at regulating our emotions, re-appraising our situation and coping, with these skills improving the longer we practice.  This, of course, is easier said than done. I find it much harder to be mindful when there are 10,000 things to do and my dog is barking in the background, especially since this is new to me.

Don’t fear, though. A study of 238 adults in the UK showed that achieving mindfulness might be as easy as downloading an app on your smartphone and participating in a ten-to-twenty-minute guided meditation. These adults meditated at a time of their choosing once a day for forty-five days. They progressed chronologically through the mindfulness meditations on the app Headspace and learned first how to be attentive to the present moment, before learning how to treat their thoughts and emotions with curiosity, openness, and acceptance. The meditation sessions gradually became longer, with more and more allotted time for unguided work.

Not all participants continually used the app, but those who did showed significant improvements in the following areas: 

1). mental well-being 

2). positive emotions 

3). symptoms of anxiety and depression 

4). workplace social support

5). prosocial behaviour

These things were reported daily in mood diaries. However, for those of us stuck at home, it is hard to say whether we would experience the same increases workplace social support - it would have to come virtually. With this said, the prosocial behaviour increases found participants increasingly compassionate and gentle with their colleagues. This might apply to us in dealing with our families.

These gains were sustained after two months, and the longer they used the app, the more they kept improving (Bostock et al., 2019).

I feel like it might be appropriate to say at this time that the Rorshack Blog is not sponsored by Headspace, and neither am I. However, this article was enough to make me want to download the app. If science hasn’t convinced you, perhaps a personal anecdote will – mindfulness meditation has made a difference in my stress level, and Headspace has helped me become more mindful. Personally, I find the narration really soothing and the guided meditations helpful – I am actually able to achieve a state of mindfulness. 

Since I started meditating, I have been less likely to snap at my family, less anxious, more grounded, more productive, and it has been easier to fall asleep. Headspace is free, though unfortunately, you do have to pay to get to access everything the app has to offer. While I recommend paying, they also have a YouTube channel that might be worth checking out before you make your investment. If Costco taught us anything, it’s that it is always good to sample before you buy. Though, unfortunately, those delicious Costco samples are yet another thing COVID has taken away from us.  

Also, if you don’t like headspace, there are plenty of other mindfulness-based apps. Sattva Mind is one that I have been using, and while it is completely free, it does not have any empirical backing. I like it, though, if the anecdote is enough to persuade you. There are also loads of mindfulness-based meditations on YouTube. The Goodful channel has some that I have found helpful, though again, unfortunately, all the support I can provide for it is anecdotal.  

If you’re still skeptical, that’s okay. A healthy level of skepticism is good when consuming research, and in life generally. However, it can’t hurt to try. No harm can come to you from closing this tab, opening a new one, and looking for the Headspace YouTube channel. I've even linked it below if you don't want to search.  If you’ve read this far you might as well give it a shot.  Plus, if you have your Smartphone on hand, the paid version of the app does have a free trial that you can cancel. 

https://www.youtube.com/channel/UC3JhfsgFPLSLNEROQCdj-GQ 

Put your headphones in and take a minute for yourself. You deserve it –staying healthy during months of isolation is no small feat.

References: 

Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2019). Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of Occupational Health Psychology, 24(1), 127-138. doi:http://dx.doi.org.proxy1.lib.uwo.ca/10.1037/ocp0000118

Kniffin, K. M., Narayanan, J., Anseel, F., Antonakis, J., Ashford, S. P., Bakker, A. B., & Vugt, M. (2021). COVID-19 and the workplace: Implications, issues, and insights for future research and action. American Psychologist, 76(1), 63-77. doi:http://dx.doi.org.proxy1.lib.uwo.ca/10.1037/amp0000716 

 

How has COVID-19 Impacted our Physical Health?

The global pandemic has been going on for just about a year now and it has not been easy on anyone, to say the least. At the beginning of this pandemic, a sense of fear and constant anxiety was felt across the world. For many of us, this was the first time we had to experience these types of unprecedented times. Now, as Ontario is currently in its second lockdown with gyms and fitness locations closed, the frustration and boredom people are experiencing is high. Although all this free time sounds good in theory, with a potentially life-threatening virus at every turn, it creates a negative atmosphere. With these circumstances in mind, how has the COVID-19 pandemic impacted our physical activity habits?

Researchers Phillipou et. al (2020) examined the effect the pandemic and lockdowns have had on exercise habits and eating behaviours. Although there were some participants who increased their levels of exercise, almost half of the participants decreased their exercise level. 

                     

Within the general population, researchers concluded that there was an increased rate of eating disorder behaviours. These behaviours included, defined by the authors: 

Restricting – purposefully limiting intake of food

Binge Eating – eating larger than normal amounts of food

They concluded that increased rates of eating disorders and decreased exercise time could potentially lead to important negative health implications if continued throughout the pandemic. 

 

Why Should You Care About Being Active? 

Prior to the pandemic, being physically active was important and highly recommended by physicians for all-around good health. However, as we are now in our second lockdown within Ontario, the stress and frustration can be getting the better of us. 

Benefits to Physical Activity  

• There is no doubt that depression, anxiety, emotional exhaustion and other mental illnesses have been affecting people during this difficult time, which is likely because of the constant stress and fear that collectively is being experienced. Being physically active has beneficial effects on these problems improving mood and reducing stress/frustration. However, although physical activity is an important part of overall health, taking care of your psychological well-being may require some other resources, such as online or telephone counselling. Here is a link for some resources within the London community: 

•  https://cmhamiddlesex.ca

• https://www.lhsc.on.ca/femap-first-episode-mood-and-anxiety-program/who-we-are

• Not only does your physical activity help improve your mood, but it also has positive long-term effects on your physical health. These improvements include, but are not limited to, a lower risk of developing hypertension, stroke and cardiovascular disease.

• During this lockdown, I have had days where I need an activity or hobby to keep me busy. A 30-minute workout or a nice long socially distanced walk with some friends makes the day go by quicker, and greatly improves my mood. 

 

Ways to Keep Active

According to the Mayo Clinic, 30 minutes of physical activity at a moderate level of intensity should be your goal. An umbrella solution for physical activity is not realistic because it does not meet everyone’s needs, therefore here is a comprised list of multiple avenues in order for people to get their daily dose of activity, just like the doctor ordered. 

1. Creating a workout routine: 

• Multiple social media influencers create workout content that is apartment-, and beginner-friendly, that typically doesn’t include equipment exclusively available at the gym. 

• Here are some links to all types of workout that can be helpful:

• https://www.goodhousekeeping.com/health/fitness/g33326349/best-youtube-workouts/

2. Eating healthy: 

• During this pandemic I have had my fair share of couch potato time with a tub of ice cream, which is fine in moderation; however, I have also recognized the importance of creating a healthy eating plan to ensure I am provided with energy-boosting food to keep me kicking all day long.

• To find some helpful guidance, take a peek at this website:

• https://www.georgeinstitute.org/profiles/top-tips-for-healthy-eating-during-lock-down

3. Start Small:

• Not everyone benefits from an intense workout routine, especially if prior to the pandemic you did not hit the gym every day. That should not make you fearful of getting your daily dose of exercise though, because it is never too late to start a healthy habit. 

• To begin, you can always focus on getting outside for a 30-minute walk, just to get your body moving 

4. Dance the night away:

• 

  Working out is not for you? That is okay. People underestimate the benefits of dancing, and although we may not be able to dance the night away in a bar, pop in your Just Dance game or pump your favourite tune to keep active. Not only will you have the physical benefits, but you will also have fun doing it.

A year ago, no one expected us to be where we today, and although we cannot control the external environment, we can absolutely control how we react to it. Being physically active has made this pandemic easier on me, and I hope it makes it easier on you.

 

References:

Amatriain-Fernández, S., Murillo-Rodriguez, E. S., Gronwald, T., Machado, S., & Budde, H. (2020). Benefits of physical activity and physical exercise in the time of pandemic. Psychological Trauma, 12(S1), S264-S266. https://doi.org/10.1037/tra0000643

Laskowski, E. R. (2019). How much should the average adult exercise every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

Phillipou, A., Meyer, D., Neill, E., Tan, E. J., Lin Toh, W., Van Rheenen, T. E., & Rossell, S. L. (2020). Eating and exercise behaviours in eating disorders and the general population during the COVID-19 pandemic in Australia: Initial results from the COLLATE project. International Journal of Eating Disorders, 53(7), 1158-1165. DOI: 10.1002/eat.23317

Can Covid-19 Infect your mind?

Health officials continue to stress the importance of paying attention to the physical symptoms of COVID. By now, almost everyone in the world knows that if they feel any signs of a dry cough, lack of taste or a fever then they should go get their noses swabbed. Also, wearing a mask, maintaining distance and washing our hands is now a part of our daily routines. However, it’s generally the physical aspects of our health that we continue to stress. With that being said, can COVID-19 affect us only if there are noticeable, physical changes to our bodies? Can the virus have an impact on our minds and emotional states as well?

 

Research says yes, it may indeed.  Although we may not be directly infected with the virus, the isolated environment, lack of social interactions and abrupt halt on our lives that the pandemic forced us all to go through can take a toll on most of our mental states. Researchers Javed et. al (2020) published an article discussing the negative implications that living in a global pandemic has on our mental health. They pointed out that there may be some groups within the population who are more prone to developing mental illnesses during the pandemic than others.

 

 

 

Who is the most emotionally impacted by the virus?

If you live with younger siblings or children in your household, you're probably very familiar with the constant nagging and complaining they do as a result of staying inside all the time. Children and adolescents are a group that Javed et al. (2020) mentioned are especially prone to developing mental illness during the pandemic. They may have a harder time coping, as a result of the inability to handle stress, anxiety and feelings of uncertainty that comes with the pandemic. Completing school online has also proven to be difficult, especially if children are living in a negligent or abusive household where it is harder for them to focus on their studies.

 

The elderly are another group that have been deemed most at risk, both physically and mentally. Unfortunately, the majority of the elderly population who were forced to quarantine or physically distance experienced a significant decline in their mental wellbeing. This may come from a lack of interaction with others and increased loneliness.

 

Health workers are also among the high-risk groups, especially those working on the frontlines. Repeatedly witnessing tragic and shocking events while working for extremely long hours at a time can undoubtedly affect the workers’ mental health.

 

If you have someone in your life that belongs to any three of these groups, then you may be impacted as well. As much as you love your younger sibling or your grandmother, caring for them and constantly attending to their emotional needs may become draining. Additionally, if you are close with a health care worker who works at the front lines, anxiety may keep developing around them and their wellbeing.

 

So, we now understand that COVID can be detrimental to our mental health. What should we do about it?

⇨First off, prioritize taking care of yourself!

And I'm not just talking about wearing a mask and applying hand sanitizer every 10 minutes! I also mean letting yourself take more breaks while studying, go on more walks, have more playtime with a pet or younger sibling. Do more activities that you enjoy!

⇨Stay in touch with your loved ones.

Talk to a trusted family member or friend when you're not feeling so great. Also, make sure to listen to others who have reached out to you about feeling down. We all need somebody to lean on and we can all make such a big difference in each other's lives by being there for each other during times of distress.

⇨If there are any children, elders or health care workers in your life, be sure to check on them regularly.

These groups need more care and attention from us, and even the simplest 'how are you feeling today?' texts can significantly improve their moods and help them feel cared for.

⇨Acknowledge when you have a sudden change in your usual mood or behaviours.

Have you constantly been experiencing a loss in appetite lately? Don't enjoy reading your favourite novels as you used to? Feel that it's draining to even text your best friend? Maybe something more serious than just' having a bad day' is going on.

⇨Recognize when your mental health has become a problem that is affecting either yourself or others around you.

Your mental wellbeing is just as important as your physical wellbeing. It's rare that we get through a fever by telling ourselves we'll just 'get over it' and refuse to see a doctor or take medication. So why should anxiety or depression be treated any different?

 

Here is a list of common symptoms of changes in mental health retrieved from Mayo Clinic (2019):

•   Excessive fears or worries, or extreme feelings of guilt
•   Extreme mood changes of highs and lows
•   Withdrawal from friends and activities
•   Significant tiredness, low energy or problems sleeping
•   Inability to cope with daily problems or stress
•   Excessive anger, hostility or violence
•   Problems with alcohol or drug use
•   Suicidal thinking

 

Please note that this isn't an exhaustive list and that if you are feeling any major, negative changes to your mental health that is impacting you and/or your loved ones lives, it is time to speak to a professional.

 

Here are some resources you can reach out to receive help or to learn more information about mental health services:

https://reachout247.ca/

https://www.camh.ca/

https://www.crisisservicescanada.ca/en/

 

 

References

 

Javed, B., Sarwer, A., Soto, E., & Mashwani, Z. (2020). The coronavirus (COVID-19) pandemic's impact on mental health. The International journal of health planning and management,35, 993-996. 10.1002/hpm.3008

 

Mayo Clinic Staff. (2019, June 08). Mental Illness. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968#:~:text=Excessive%20fears%20or%20worries%2C%20or,low%20energy%20or%20problems%20sleeping