Overheard On Campus: I get super fidgety and can’t focus when I’m stressed or upset. How can I stop fidgeting?

Posted on May 5, 2011 by MyStudentBody

Contributed by Amma Marfo & Rebecca Smith, L.C.P.C., C.S.A.T.
Introduction by Tyler Achilles

Every now and then I’ll catch myself tapping my leg and realize I’d been doing it subconsciously for about 10 minutes. Sometimes it’s because I’m really focusing on something, and other times it’s because I’m working feverishly to meet a deadline. I think we all fidget at one point or another, and it’s a natural reaction to stress (especially during finals!). For some, like the student that asked this question on MyStudentBody, fidgeting can cause even more stress and hinder their ability to get their work done. To help, I’ve asked some of our contributors for some advice.

Amma Marfo, a graduate student at the University of South Florida, says …

I recently read a Tweet from a professional in student affairs who wrote: “Frustrated by the people around you? It’s not personal, it’s April.” This is a stressful time of year for those in school, and this is therefore a very timely question!

Fidgeting, while sometimes helpful (the Non-Exercise Activity Thermogenesis principle actually encourages fidgeting as a means of burning calories throughout the day!), can also be a sign that your mind is not at ease. I’d like to offer a means to calm your mind, so that you might be able to put your fidgeting in check.

The best thing to remember when trying to relieve stress is to look at it objectively. Sometimes, we get upset with ourselves for not being able to control our feelings or behavior, and that compounds our stress! So make sure that the first thing you do is recognize it’s okay to feel how you’re feeling. If you start there, you’re well on your way to feeling better!

A technique I’ve picked up recently ─ and whole-heartedly endorse ─ is mindful meditation. This practice encourages you to first concentrate on breathing deeply, noting how each breath feels as you take it. The focus on the act of breathing diverts your attention from the stressor, and helps control the physiological reaction to stress, such as fidgeting or a racing heartbeat. Once your breathing is focused, mindful meditation encourages you to fully feel your emotions, allowing whatever reaction that results to occur organically. Sometimes it brings tears or discomfort, and that’s okay! In that moment of meditation, the goal is to not stifle your reaction, but to allow it to be fully expressed. In times of stress, this might mean thinking about the causes of that stress, and what emotions lie behind it.

You will likely find that once you give yourself time to fully explore how you’re feeling, without judgment or trying to suppress your reactions, the fidgeting will slow. I hope this is helpful in reducing your fidgeting AND your stress! Best of luck, and be well!

Rebecca Smith, a counselor at Aurora University’s Counseling Center, says …

When we get really anxious, stressed, or angry our brain basically thinks a bear is in front of us and we need to either run away fast or attack it. The brain then determines that the body needs the extra energy to run or fight, so it transfers all of its own energy to your muscles. Studies have shown your IQ drops about 20 points when you feel really anxious or angry. At the same time your body is ready to go and it’s hard to sit still.

You need to get the blood and oxygen back up to your brain where you actually need it. The old saying “take a few deep breaths and count to 10” is actually very valid and practical solution. First, if you take a few deep breaths, your oxygen level goes up. Then, if you take the time to count to 10 you actually trick your brain back into realizing that you aren’t in any serious danger. This keeps the brain from continuing to transfer all the energy to your body.

Now, you want to release the tension that is built up in your body. If you feel fidgety, jump up and down a few times. Shake your arms and hands out to relieve the tension. Some people grip something really hard and then let go. You can also take a walk or do a few quick push-ups before sitting down to study, write a paper, or take a test. This will release the energy your brain accidentally sent to your body so that you can then sit still and focus.

Overheard On Campus: I heard men can now get Gardasil to prevent some types of HPV. How does it work?

Posted on March 22, 2011 by MyStudentBody

Contributed by Melissa Kelley, M.S., C.H.E.S., Michelle Cohen, M.P.H., C.H.E.S., & Erin Kaufmann, B.S.
Introduction by Tyler Achilles, B.A.

Being proactive about your sexual health is so important as a college student today. Human papillomavirus (HPV) is one of the most prevalent sexually transmitted diseases for both men and women and can cause some serious health problems if not protected against or treated properly. Fortunately, Gardasil, a vaccine for some types of HPV, as you’ll learn below, has just become recommended for men. For information on similar topics, check out the Overheard On Campus category or log in to MyStudentBody.

Melissa Kelley, a health educator at University of Rochester, says …

Yes, Gardasil is now available and recommended for males, ages 9-26. The Gardasil vaccine guards against the 4 types of HPV that are responsible for causing the majority of cervical cancers in women and genital warts in both men and women. Gardasil works best before someone has had sexual contact with a partner. However, it is important to talk with your provider about your options, whether or not you are sexually active. The vaccine is provided in 3 doses over a six-month period. You must receive all three doses to be fully protected.

Please keep in mind that receiving the vaccine does not exempt you from the use of condoms or taking precautions against other sexually transmitted infections. It is important to decide if receiving Gardasil is right for you and to talk with your partner about the best ways to protect each other from the spread of other types of sexually transmitted infections.

Michelle Cohen, also a health educator at Georgia Tech, has more to add …

You are right! Gardasil, the HPV vaccine, is now FDA-approved for use in males aged 9-26. The purpose of Gardasil in males is to prevent genital warts. The vaccine is effective against HPV Types 6 and 11 in males, which cause 90% of cases of genital warts.

When you receive the HPV vaccine, you are being injected with an antigen that causes HPV. This antigen isn’t strong enough to cause HPV. However, it does cause your body to produce antibodies to protect against HPV. Click here for more information about how vaccines prevent diseases.

All sexually active men and women are at risk for HPV. The Centers for Disease Control and Prevention (CDC) estimate that at least 50% of sexually active men and women will acquire genital HPV at some point in their lives. Most of these people do not have symptoms and do not know that they have it. HPV is the most common sexually transmitted infection.

The vaccine requires three doses. The second dose should be received two months after the first and the third dose six months after the first.

Check with your insurance company to see if the vaccine is covered. If not, the vaccine is available at low cost from most campus health centers.

Erin Kaufman, a recent graduate of the University of Georgia, says …

HPV is one of the most common sexually transmitted infections among young people (wow we’re hearing this a lot) – an estimated 20 million Americans are currently infected with the virus, and about half of all sexually active people will be infected with at least one strain of the virus at some point in their lives. How can one virus affect so many people? There are at least 40 different strains of the virus, and most people who are infected do not show signs or symptoms; this means that there are lots of different strains that you could potentially pass to someone without knowing that you have them.

The body’s immune system can fight off most strains of the virus as it naturally runs its course (like a cold virus). However, there are several “high-risk” strains of HPV that can either cause genital warts or increase the risk of developing cervical cancer in women. Because certain strains of the virus have been so strongly associated with cervical cancer, the vaccines that most help prevent it were originally marketed to women. However, Gardasil has now been approved to help protect against the two most common strains of the virus that can cause genital warts in both men and women – Type 6 and 11.

The CDC now recommends that men be vaccinated as well as women because they are at risk of becoming infected with the virus and passing it to their sexual partners. The vaccine is also more effective than a barrier method (such as a condom) because the virus can infect susceptible skin that barriers may not always cover. The most immediate benefit of the Gardasil vaccine for men is the protection from genital warts. But it also reduces the spread of the virus between partners. This is especially important for men to consider if their sexual partners are women – it can reduce the chance of HPV infection associated with cervical cancer for someone they may care about. Additionally, HPV has been linked to several cancers that do affect men, like cancer of the penis and anus. Getting vaccinated is the easiest and most effective way to prevent contracting and spreading HPV.

Bottom line: Guys (as well as gals), get tested and get vaccinated for HPV.

For more sexual health-related posts, check out the Sexual Health category in Health Topics or log in to MyStudentBody and navigate to the Sexual Health section. Post a comment below to share your thoughts.

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Social Intelligence: Is Facebook your only friend?

Posted on February 25, 2011 by MyStudentBody

Contributed by Amanda Anastasio, M.S.W., L.C.S.W.

If you spend hours a day writing on “walls” and Facebook “stalking,” the answer may be yes. It may be amusing, but using technology to interact with each other can possibly make it harder to have more deep interpersonal connections. Technology and social media make life easy, I know. But dare I say there is a dark side to relying on this for the bulk of communications!

A recent study (McMillan & Morrison 2006) on the youth and internet reported that young people felt the internet was “needed” to maintain social interactions. How could this be so, with the internet only widely available starting in the late 1980s? Most students surveyed said they feel “expected” to be online and connected to social media or they are not part of the community.

When was the last time you felt a deep connection or communicated a real feeling or emotion, such as affection, respect, joy, or contentment, through a text message or a wall posting?

If students feel that these forms of communicating, texting, tweeting, facebooking, etc. are needed for social interaction and to be part of the community, it sounds like a chunk of the satisfaction of human interaction is floating away into cyberspace.

Studies have shown that we get the most satisfaction out of person-to-person, real-life connections we have every day. Internet and smart phones may make your life easier, but not your relationships. Messages sent through technology can easily mix up meanings and cause confusion. How many times have you pondered the meaning behind a text, these short snippets and squids of expression, only to find out the sentiment (sarcasm, humor, discontent ) you sensed wasn’t really there at all?

With the understanding that most people are interacting on Facebook with people they know in real life, there is still something to be said for actual human interaction without the use of devices. It’s the conversations, the tones, the inflections, the looks, the body language. These are things we must practice; these are skills that are learned. There is an inherent social aspect to being human, but it’s called “social skills” for a reason. Pardon the cliché, but if you don’t use them in the real world, you will lose them!

There is a saying, “A friend’s eye is the best mirror.” By spending time with others and relating to people on intimate levels, we discover our preferences for friendships and romantic partners. Most people find out the most about themselves through their relationships with others, and sadly, this can’t be done without meaningful, offline contact.

The internet, Facebook, and technology have allowed a vastness in communication unmatched by anything else, but the level of intensity that we can communicate through these means is minimal compared to how we can grow to know each other and ourselves through face-to-face or even phone conversations.

To increase your real-life interactions every day, call friends or classmates together for a study group. Don’t get lost in your phone or computer while you wolf down your lunch; eat as a group or in pairs. And remember, the next time you get the urge to “poke” someone on Facebook, just pick up the phone and get together! Your relationship with your friend and yourself will be better off.

How do you break free from technology each day and spend quality social time with friends and family? Click here for more Social Intelligence posts.

Overheard On Campus: I have a problem getting over my ex and it’s really stressing me out. We talk once in a while, but she’s rude to me. What should I do?

Posted on February 16, 2011 by MyStudentBody

Contributed by Amanda Anastasio, M.S.W., L.C.S.W., Brooke Vanevenhoven, R.N., M.S.N., A.P.N.P., & Rebecca Smith, M.A., L.C.P.C., C.S.A.T.
Introduction by Tyler Achilles, B.A.

It’s never easy getting over an ex-boyfriend or girlfriend, so when we got this question from a student on MyStudentBody we decided to ask some of our experts and contributors for their advice. Check out the three responses below.Amanda Anastasio, a licensed mental health counselor, says …

It sounds like you already know the cause of your stress, so congratulations; you are ahead of the game! So many people lose sleep over things they can never put their finger on.

When you recognize these sources of stress, it’s important that you take steps to alleviate it so it doesn’t turn into more of an ongoing problem. Stress can create negative thinking patterns for you and eventually could cause more severe mental anguish and even physical symptoms.

If you can’t be friends and have a positive relationship with your ex (which is difficult right now because of the lingering feelings of hurt or anger), then you should cut off communication until time can heal these feelings. If she is “being rude” it could simply be her way of handling the stress associated with an ended relationship. No doubt she has mixed emotions and is also finding communication difficult. You are not alone in that!

Try to step away and let yourself take a break from this situation. Increase time with people who make you feel good, whom you laugh with and can be yourself with. Try a new activity that interests you, and maybe even make a new friend. It’s important to keep in mind that feelings will subside, but you shouldn’t lose sight of what and who is truly important in your life. By trying something new or focusing your energy on an activity you enjoy, your brain can essentially create fresh patterns and rewire itself in order to dig out of the stress-pit you are in. Time will take care of the rest.

Brooke Vanevenhoven, a nurse practitioner, says …

Start by considering why you are still communicating with your ex. Are you hoping that she’ll take you back? If she is being rude to you, I’m guessing she’s trying to tell you that she has moved on and wants you to do the same.

It’s time to give yourself some space from her and take care of your own personal needs. Make sure you are sleeping well and eating a nutritious diet. Get to the gym and burn off some of the frustration on a cardio machine. Keep up with school and work responsibilities. Avoid indulging in alcohol or drugs, food, cigarettes, or inappropriate sexual behaviors as a way to feel better. Immediate gratification gained from these activities is very short-lived. Spend time with people who care about you and treat you respectfully. Know that it is normal to feel stressed and upset regarding the loss of a relationship. There are no rules about how long it should take to “get over it.”

Finally, if you continue to struggle with your emotions related to the break-up, consider talking to a professional counselor who can help guide you. No one said a break-up would be easy, but if you continue to talk with your ex you are only setting yourself up for false hope and more heartbreak.

Rebecca Smith, a college counselor, says …

Most people find it’s hard to stay “friends” with an ex, usually because the boundaries are unclear and hurt feelings are easily expressed in anger. This may be why your ex is rude to you. She may be using anger to cover up other vulnerable emotions she doesn’t want you to see now that you aren’t together. It is easier to move on if you cut off ties with an ex, even though that sucks. There is no “quick” way to move on either. Time helps, but you have to do some work as well. Acknowledging the loss of the relationship is important. Let yourself feel sad or upset. You can process your feelings on your own or by talking to someone you trust. Balance that with doing things that are fun or relaxing. Go out with your friends, watch a movie, or read a book. Do something that gets your mind off your ex. I find that people either dwell on the loss too much or distract themselves from it totally. You need to do both of them to move on in a healthy way. Remember to take care of yourself, learn from past mistakes, and keep moving forward. Good luck!

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Sounds like there are some recurring themes here: time will help, but try to give yourself some space and do things that you enjoy to get your mind off of the situation.

You can share your own advice in the comments!

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Overheard On Campus: I get super fidgety and can’t focus when I’m stressed or upset. How can I stop fidgeting?

Overheard On Campus: I heard men can now get Gardasil to prevent some types of HPV. How does it work?

Overheard On Campus: I have a problem getting over my ex and it’s really stressing me out. We talk once in a while, but she’s rude to me. What should I do?

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