Did you know that the Counseling Center website is full of helpful information you can access even if you never walk through our doors? You may want to know how to handle stress, how to help a friend, or how to cope with a loss. Or you may want to know if your problems are severe enough to warrant coming in for help.
You can take a self-assessment for depression, bipolar disorder, substance abuse, or an eating disorder. You can also research mental health conditions or find a different approach to manage your concerns. Need some help with relaxation? Want to track your mood to find out when you are feeling well and when you are struggling?
Our website can direct you to helpful apps and other online resources to help you with these concerns and many others. Check it out today at www.umkc.edu/counselingcenter and click on “Self-Help Resources” on the left side of the page. Contact Dr. Rachel Pierce (235-5186) with any questions.
So here’s the countdown: this week, next week, Thanksgiving break, first week of December, finals week…are you ready??
Are you starting to stress about the end of the semester? A little stress is good, but here are some simple suggestions that will make a world of difference in managing the stress of these last few weeks!
First, make sure you are getting plenty of sleep. All-nighters are really not that productive, and in fact can make your memory even worse by focusing too much on the immediate and not enough on long-term retention. Instead, set aside time each day to review your notes, read a chapter or two, and take time to absorb the material. Studying with a friend will make the time go faster and you can help each other out by explaining key concepts. There are great group-study spaces at Miller Nichols Library–and you’ll be close to any resource you might need!
Don’t forget to make some time for yourself–go for a walk or run at Swinney, go to a museum, or go out to dinner with friends. College is all about balance, and that includes making time to put the focus on you and your mental health. Sometimes, you just need a break–try meditating or any deep-breathing relaxation techniques. To get you started, you can check out some of the online resources available on the Counseling Center’s website. There are also some great free apps for iPad and iPhone that can help. The MindBody Connection in the Student Success Center can also help you work in some balance and stress relief.
You too can reduce your stress levels! By taking care of yourself–mentally and physically–and looking at all projects and papers as smaller parts of a puzzle, these next few weeks will breeze by and you will be well-prepared and ready for the final paper, presentation, or exam.
It is getting to be that time of semester when everything seems to hit at once, and the worst part is that things won’t slow down again until after finals are over! Throw in the fact that flu season is starting, and what we have is a dangerous mix! Try to keep a healthy balance of stress (for motivation!) but plan now so it won’t overwhelm you. You are probably taking your mid-term exams right now, so this means you are half-way through the semester. Are you ready for finals?
Being mentally healthy can be difficult when school gets really stressful. However, there are things you can do to help. If you haven’t already, plan your day-to-day schedule. You should know by now how much time you need to study for each class, so you can adjust your schedule as needed. Don’t forget to schedule some down time and time with friends, although try to avoid making that a priority. During study breaks, do what you can to relax. There are many apps that have been built specifically for relaxation. Using an app like “Breathe to Relax” can help you get rid of unnecessary tension and clear your head, allowing you to focus and get more done when studying and working on projects.
It is also important to keep yourself physically healthy. Be sure you are eating right… this means try to avoid living off of junk food! When you are up late, try to make your snacks healthy. If you want something to crunch on, try carrots or almonds instead of chips. These will help fill you up and leave you more satisfied. Also be sure you are getting enough exercise. At the end of the semester, it is easy to go weeks without lifting anything heavier than your bookbag, or have your only running be from exam to exam. Even though it may be difficult, try to get to Swinney Recreation Center at least a few times a week. If you can’t give up the time studying, hit the treadmill and walk while you read your textbook or practice with flashcards.
Maintain your sleep schedule as much as you can. There may be a few late nights, but try to be sure you are getting 7-8 hours of sleep every night. This will add to productivity during the day because you won’t be as tired and groggy! Get a flu shot sooner, rather than later; shots are offered through the Student Health and Wellness. Last of all, if you do happen to get sick, don’t try to power through it. Know your limits, and know when you just need to spend some quality time in bed resting.
So, we’re about half-way through the semester. How are you doing? It’s a simple question that can help you catch problems before it’s too late to fix them. It also helps you stay on top of things so the end of the semester isn’t such a hectic time!
So what should you be thinking about? The Top 4 things to consider are:
- Attendance: are you going to class? It may seem so easy, but resist the temptation to skip class. Professors will give you everything you need to be successful on their exams…but that’s only if you’re in class to hear it!
- Assignments: are you finishing them? Even if your professor doesn’t grade them, their purpose is the help you succeed. Doing the assignments now will likely end up saving you time when you start preparing for the exam! And don’t put off those class projects until the week before they’re due! Review the syllabus to make sure you’re on track and not missing anything. Use your planner or other organizational tool to help you make a schedule and stick to it.
- Academic Resources: are you using them? There are multiple resources on campus with a specific goal of your academic success. Supplemental Instruction, Math and Science Tutoring, Foreign Language Resource Center, University Libraries, and the Writing Studio are all available to give you additional support. Be sure to ask your professor if you don’t understand a concept or problem–they are here to help!
- Health: take care of yourself! The worst thing that could possibly happen that dreaded week you have tests in every class is to get sick. Eating right, exercising, and getting enough sleep each night can fight off any infection you might come into contact with. Plus you’ll feel better, and you’ll be able to focus on everything you need to get done! Swinney Recreation Center, the MindBody Connection, and Student Health and Wellness are all on-campus resources to help stay healthy.
UMKC Student Health and Wellness, in partnership with the Kansas City Health Department, is hosting FREE Immunization Clinics. Immunizations are not just for children! There are many important adult vaccinations to keep you healthy and prevent the spread of disease.
FREE IMMUNIZATION CLINICS:
- October 3rd: 12:30 – 4pm Student Union
- October 10th: 12:30 – 4pm Health Sciences Building
One of the most important vaccinations for college students is for Meningitis. This can be a serious bacterial or viral infection that attacks the membranes covering the brain and spinal cord. Meningitis is a preventable disease that can affect college students and cause serious and even fatal consequences. The Missouri Health and Senior Services brochure is a great informational resource on Meningitis.
If you are not able to attend the FREE Immunization Clinics on the Volker or Hospital Hill campuses, these immunizations are available for FREE by appointment at the Kansas City Health Department, located at 2400 Troost Avenue. More information can be found here: http://www.kcmo.org/CKCMO/Depts/Health/ImmunizationServicesandSchedules/index.htm
Student Health and Wellness also offers immunizations for a fee, depending on the vaccination requested. Please visit our website for more information: http://www.umkc.edu/studenthealth/fees.asp.
It’s that time of the year again! Flu shots are available now at Student Health and Wellness at a cost of $15 for students. Student Health and Wellness will also be hosting flu clinics across campus: see below for dates, times, and locations.
Remember, the flu ends with “U”!
- September 27th: 11am-1pm, Dental School, 4th floor lobby
- September 30th: 11am-1pm, Student Success Center, MindBody Connection
- October 8th: 11am-2pm, Law School Jury Room
- October 16th: 11am-2pm, Student Union, Room 302
- October 22nd: 11am-1pm, Health Sciences Building, Room 4307