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I Need a Therapist, But I’m Poor- How to Find One

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People have mixed opinions about therapy. Personally, I think everybody could benefit from going to therapy, myself included. I’m a Community Psychology minor, which means I’ve been studying different therapeutic techniques and theories used for different mental illnesses. That may make me biased, but what’s the harm in having an additional support system?

That being said, the only direct exposure I’ve had to therapy was visiting with a graduate student in the Community Psychology program once a week my junior year of college. The reason I met one-on-one with this graduate student, was because I got extra credit for class and to give them a chance to practice the therapeutic techniques they’d been learning in a realistic setting with a client. I also thought it’d be a good opportunity to explore the root and triggers of my anxiety and depression.

Growing up in the Midwest and coming from a German family, I’m familiar with people bottling up their feelings and getting uncomfortable sharing such intimate details of their personal life with strangers. Some people worry about what others will think if they find out an individual’s going to therapy, and some think the whole profession and concept is pointless. For others, it may simply be the cost holding them back.

In all honesty, the reason I’ve been putting off finding a therapist is because the thought of adding another task to my weekly to-do list is overwhelming and stresses me out. That in itself should be reason enough to look for one, therapists can help teach healthier coping mechanisms for anxiety and stress management.

I’m also poor, I’m a full-time college student working as a waitress and writing tutor, I can’t afford a therapist. At least I don’t think I can, honestly, I don’t know where or how to look for a therapist. I also find the entire insurance process and limitations to be intimidating and confusing so I have no idea which therapists I can and cannot go see.

This post is step one, finding out what resources are available to me and people like me.

On-Campus Counseling

Here is the contact information for St. Cloud State University’s Counseling and Psychological Services

As I mentioned earlier, I had the opportunity to visit with a graduate student studying to be a therapist for one of my classes. Most colleges offer similar opportunities and programs. If you’re nervous about going to therapy, it can be a good way to ease into the process and see what it will be like with a licensed professional. St. Cloud State University also offers Counseling and Psychological Services (CAPS) to any undergrad or graduate student currently enrolled. There, students can utilize individual, group, or couples counseling Mondays through Fridays from 8:00AM-4:30PM.

The staff are all professional counselors all offering different areas of expertise. Most importantly, this service is free to students.

What I should’ve done is take advantage of my campus’s free counseling before the last week of my senior year and then asked those professionals for help finding the best off-campus therapist for me. If you’re reading this in your fall semester or anytime not right before graduation, I’d highly urge you to visit your campus’s counseling center and utilize those resources while you can.

Logging Into Therapy- Counseling Apps

There’s a lot of appeal to receiving therapy and counseling through an app: you can do so from the comfort of your home, it’s easier to fit into a busy schedule, it can be significantly cheaper, it’s less intimidating than walking into a doctor’s office, and there’s the opportunity to try multiple apps until you find one that works for you. To me, it almost sounds too good to be true but is something I’ve always thought about looking into.

I’ve always wondered is if this form of therapy is as effective or beneficial as traditional therapy and how qualified these alleged therapists are.Ultimately, I’d recommend researching any app before you try it to see what the app’s therapists’ qualifications are and what other users have said. When researching the available apps for this post, all of the apps I looked into required the therapists to have a master’s degree or higher in their area of expertise and to have completed all necessary training, licensing, and board exams.

There are a ton of counseling apps out there and not every one may work for you; there may be a trial and error period involved before you find an app and therapist that suits your specific needs.

Depending on the app, users will typically either fill out a questionnaire and then be matched with a therapist based on the answers, or users will live chat with a professional whom then matches you with a therapist based on the conversation and your needs.

From there, users are able to text message, live chat, or video chat with their therapist. Some apps allow unlimited sessions between client and therapist while others have restrictions. For example, Betterhelp allows unlimited communication while Talkspace offers unlimited text chats, but not unlimited live chat or video sessions. If you feel like the therapist you were assigned isn’t working effectively or you’re unhappy for any reason, there is the opportunity to switch counselors at no cost. Betterhelp posts all user reviews, positive and negative, about their licensed therapists which may make it easier to find a therapist that suits you.

This chart comes from verywellmind.com and is highlighting the features of different counseling apps

The most appealing aspect of in-counseling is the cost. Traditional therapy can range between $50-$250 per one-hour session. On average, in-app counseling can range between $30-$100 per week, with unlimited sessions; services can be paid for with any major credit card.

For additional information about the available mental health and counseling apps, Onlinetherapyreviews.com and verywellmind.com offer some helpful reviews and recommendations from users that have tested these apps and medical professionals.

Call Your Mom for Help- Have a Support System

As I mentioned earlier, I find the entire insurance process confusing. As embarrassing as it is, I couldn’t even tell you what insurance I currently have. To start answering these questions, I’d have to call my mom. What I’m trying to say is that I won’t be able to do this process alone, I’ll need my support system.

Having a good support system is incredibly important and beneficial. A support system can be any team of people that you can reach out to when you’re struggling, however, a support system shouldn’t replace a therapist.

The support system is there to help and uplift you through the process; for example, I may ask my roommate to have a movie night after an emotionally draining session of therapy, but I wouldn’t tell her the details of the session or try to make my problems her problems. That isn’t to say you shouldn’t discuss your emotional needs or unpleasant feelings with your support system, because that is healthy, but therapists will be more qualified and equipped to really help you work through specific conflicts.

Let’s face it, mental illness is a lot to deal with and therapy is expensive. However, there are resources available to make living with mental illness a little easier. Check out what kinds of counseling services are available on your campus or consider in-app counseling if traditional therapy is too intimidating or expensive. If you’re financially able, consider calling your doctor for information on available mental health services or call your insurance company to find out which therapists would be covered, thus cheaper.

You Can Trust Me, I’m a Doctor: Self-Medicating and How to Know When You’ve Crossed a Line

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I’m the first person to admit I should start seeing a therapist, and don’t worry I have an appointment lined up. I’ve also taken enough psychology courses to realize some of my coping mechanisms are unhealthy.

Coping mechanisms refers to how an individual responds to a crisis or distressing situation. For example, some people make jokes in serious situations, some run from their problems, some use alcohol or drugs, some get aggressive and lash out, the list goes on. Personally, I either run away from my problems and shut myself in my room or I self-medicate.

Don’t Mind My Vices

It isn’t easy admitting my bad habits to the world, but I self-medicate by smoking marijuana when I feel anxious, Juuling, shopping, and comfort-eating. For those who don’t know, a Juul is an e-cigarette device that allows you to smoke a nicotine vapor.

Self-Medicating With The Juul, Don’t Do This

I’ve already addressed comfort-eating in a previous post, so I won’t embarrass myself by talking more about that. However, I will be discussing using marijuana and nicotine to self-medicate. Unhealthy habits and substances may be okay in moderation for anybody but how am I supposed to know when I’ve gone too far?

First, let me admit I am pro the legalization of recreational and medical marijuana, so I may be biased in that regard. Personally, I don’t see the harm in responsibly using weed to unwind with friends after work; what concerns me, is being unable to cope with anxiety without weed. This post also isn’t intended to extensively discuss the benefits of medical marijuana. However, I will be discussing the effects of marijuana use on anxiety.

Why I Self-Medicate

I indulge in any of these forms of self-medication when I’m feeling anxious and overwhelmed. Shopping and comfort eating distract me from the anxious thoughts while locking myself in my room keeps my problems out of sight out of mind. Personally, smoking weed and Juuling help me feel more relaxed and like my problems aren’t as bad as they seemed before.

On a Healthier Note, I Also Like To Workout At Planet Fitness To Cope With Anxiety, I’d Highly Recommend The Black Card Membership

That isn’t to say anybody reading this should start using an e-cig, they’re not good for you and I’m not encouraging anybody to pick up this habit, however, I have to admit my own vices. These are also social activities for me, that then helps my anxiety by getting me out of my own head and talking with others. Ultimately, they alter my perception; I perceive my stress and anxiety to be more manageable and less detrimental, it also helps me be more mindful of the current moment and not so anxious about the future.

Is My Brain Okay?

Both nicotine and marijuana have been found to alter your brain chemistry. Weed alters your brain chemistry by introducing THC into your bloodstream carried to the brain; “after consuming marijuana, many people experience a pleasant euphoria and sense of relaxation. Other common effects, which may vary dramatically among different people, include heightened sensory perception, laughter, altered perception of time, and increased appetite” (drugabuse.gov).

Anxiety.org further states, “one feature of the high association with cannabis use is a state of increased relaxation, happiness, and detachment from reality. One of the most commonly cited reasons people give for using cannabis is increased relaxation and the ability to cope with negative emotions while under its influence.”

Nicotine also is absorbed into the blood where adrenaline is released and travels to the brain; adrenaline “stimulates the central nervous system and increases blood pressure, breathing, and heart rate. It also increases dopamine, which reinforces rewarding behaviors” (drugabuse.org).

It makes sense why I use marijuana and nicotine to self-medicate, the way these substances impact the brain alleviate the negative symptoms of my anxiety and depression. However, chronic use can actually increase the symptoms of these mental illnesses. You may have heard of CBD as a treatment for anxiety, which I think of as marijuana’s more widely accepted sister.

Is CBD Worth a Shot Instead?

Harvard Health’s Blog defines CBD: “CBD stands for cannabidiol. It is the second most prevalent of the active ingredients of cannabis (marijuana). While CBD is a component of marijuana (one of hundreds), by itself it does not cause a “high.”

Basically, there are not a sufficient amount of human studies to confidently recommend CBD as a general treatment for anxiety. However, it’s more readily available than marijuana and there have been a few studies confirming CBD as a treatment for epilepsy, anxiety, insomnia, and chronic pain, just not enough to be statistically significant.

CBD Oil

That being said, it’s always recommended to talk to your doctor before trying anything to treat a mental illness. “Without sufficient high-quality evidence in human studies we can’t pinpoint effective doses, and because CBD is currently is mostly available as an unregulated supplement, it’s difficult to know exactly what you are getting. If you decide to try CBD, talk with your doctor — if for no other reason than to make sure it won’t affect other medications you are taking” (Harvard Health Blog).

Does Weed Help With Anxiety?

The short answer to that question is, weed may temporarily help with anxiety but it ultimately makes things worse.

Dr. Carol Lee wrote an article for anxiety.org explaining this concept:

“Small sample sizes and significant limitations in the research make it difficult to conclusively state the benefits of cannabis use in treating anxiety. Although, cannabis temporarily decreases anxiety, it may also maintain or exacerbate symptoms in the long run; perhaps creating a way to avoid experiencing the anxiety fully. The result? Individuals may not learn that they can cope with and manage their anxiety without cannabis.”

Taking A Bath Is A Great Alternative to Self-Medicating

Dr. Lee mentions one of my primary concerns, being unable to cope with anxiety without my habits of self-medication, or cannabis and nicotine. From the research I did for this post, I think I’d benefit from consulting a doctor and therapist about my habits.

All of this being said and as far as I’ve noticed, my self-medicating hasn’t caused any real negative effects on my daily life, yet. But I would like to get ahead of these habits and learn some healthier coping mechanisms before they do impact my well-being.

When is self-medicating okay? Basically, it isn’t recommended, go to therapy and see a doctor instead.

My Life’s a Mess But My Room’s Clean! How Does Your Environment Impact Stress Levels?

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Sometimes my room turns into a depression room. I call it a depression room because I find myself too mentally exhausted to clean anything.

I’ll be surrounded by mountains of laundry, dirty dishes, food wrappers, garbage, and late homework assignments. Frankly, it’s pretty gross.

This is the spare room in my apartment. In other words, this is a depression room that’s constantly out of hand and way easier for me to close the door and ignore.

Then I feel even worse mentally because of how gross and disorganized my living space is. It’s a vicious cycle of negative self-talk and a cluttered environment that can be extremely difficult to break.

Other times, I avoid my depression and procrastinate all my responsibilities by cleaning, or stress clean.

All of my responsibilities will be piling up around me and all I can manage to do is clean my room. I convince myself that since I’m being productive and getting chores done, then it’s okay to procrastinate more important things that actually have deadlines, like homework and my internship assignments.

Personally, my makeup desk is one place in my room that I can’t seem to keep decluttered

Am I Clean and Organized or Do I Have a Control Problem?

Good Housekeeping’s article, “How Spring Cleaning Can Help Manage Stress, According to Psychologists,” mentions cleaning as a way to cope with feeling out of control, overwhelmed or anxious. “We want to be able to do something when we get anxious, and what we really want is to be in control and take action,” says Alicia H. Clark, Psy.D, “While there are times we have to accept some situations in life, we do not have to accept an untidy home.”

This made a lot of sense to me. The cleanliness of my apartment is the easiest for me to control and requires the least amount of mental exercise. I like that I don’t have to think about what I’m doing; I can focus on getting pasta sauce and crusty eggs off of a plate instead of the four chapters of criminal justice I need to read. Cleaning can be a sort of mental break at times. While I don’t prefer to live in a mess, it’s always satisfying to see my apartment transform.

Some Tips and Tricks

While the cleanliness of my apartment is a pretty accurate representation of my mental state, a clean apartment isn’t a bad thing. Over time, I’ve found some things that have helped me stay organized and may be helpful to others:

  • If you have roommates, it’s helpful to discuss a cleaning schedule or system for the house. My roommates and I all just help each other clean as we go. For example, if the kitchens dirty we all help clean it at once.
  • Keep weekly to-do lists in your planner (see photo); I like to have one to-do list of cleaning tasks I need to get done that week and one list of miscellaneous chores I need to get done. It’s helpful to see these tasks in my planner where all my assignments and due dates are located so I can decide when to do each task.
  • Actually put your laundry in the laundry basket. It sounds really simple and easy but somehow I forget all the time and constantly have laundry all over the house.
  •  Wipe counters daily; this also sounds simple but a clean counter makes a whole space look ten times cleaner and it takes about 45 seconds to do.
  • Try the Marie Kondo method, I’d highly suggest watching her show Tidying Up on Netflix for inspiration and helpful tips. She’s an organization expert and gives helpful advice without being condescending. Check her out on social media @MarieKondo on Twitter and @mariekondo on Instagram or on her website!

 

Ultimately, everyone copes with mental illness differently and also cleans their homes differently, so some trial and error may be necessary to find what works best for you.

Personally, while I do need to work on prioritizing, there are mental health benefits to cleaning.

Declutter Your Mental Space

Growing up, I didn’t understand why my mom was so strict about deep cleaning the house every Sunday night. Now that I have my own apartment and responsibilities, I can’t imagine starting the workweek with a messy space.

I’ve found that if I start my day in a cluttered space, my mind also feels cluttered the rest of the day. If I don’t clean my apartment before work or class, I’ll stress myself out and that will be all I’ll think about all day. Rush University’s Medical Center refers to this as disrupted concentration.

A cluttered environment impacts your ability to focus; “A 2011 study published in The Journal of Neuroscience mapped the brain’s response to clutter and found that it can limit the brain’s processing capacity. When we’re surrounded by stuff, we’re much more distractible and less able to focus” (The Health Benefits of Cleaning).

Decluttering is also good for your health by nature because you’re getting rid of dust bunnies, which have their own health issues associated with them.

UW Medicine’s Right as Rain  compares clutter in your home to visual static. Radio and TV static makes it hard to concentrate on a show or song like clutter in your home makes it hard to relax or focus. Check out the article (see Right as Rain link), “Is Decluttering the Secret to Less Stress and Better Mental Health?” by Kristen Domonell for more information about clutter and mental health.

At least someone isn’t bothered by the clutter

Just Try Your Best

The most import thing I took away from my research on cleaning and mental health is that everyone should take 10-15 minutes a day to declutter their space. Doing this will minimize stress and anxiety while making you feel more equipped to manage your responsibilities. Dr. Alicia H. Clark explains, “since there are other concerns occupying your mental state, you cannot tolerate disorder/clutter because you need tolerance for what is going on with the bigger issues in your life.”

As difficult as it can feel some days, try and clean up a little bit each day. It’s always easier to do the dishes for one meal at a time versus letting them pile up for a few days, then deep cleaning it all at once.

It can be helpful to reach out to friends if you relate to this post at all. In my experience, friends that also experience anxiety and depression can be particularly helpful. They tend to understand what you’re going through and can offer support. Check on your friends!

As my peers reviewed this post prior to what you’re reading, I realized something else worth noting. I’m not alone in this habit. Stress cleaning, and stress not-cleaning, are common coping mechanisms for anxiety and depression.

My Paper’s Due, But It’s Happy Hour- Managing FOMO

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FOMO stands for “fear of missing out.” This is something I feel almost every Friday and Saturday night when I see my Snapchat friends taking shots, dancing, and looking like they’re having a great time. In all honesty, I’m not a big fan of St. Cloud’s downtown bar scene or house parties. I’ve gone to enough house parties to know I usually have a better time staying home and chilling with two or three friends.

I also know how easy it is to make the bar and parties look way more fun than they are on Snapchat, I’m guilty of it myself.

The above video depicts a fun, care free night with friends. In reality, the two roommates pictured and I got into a screaming match, all ended up crying and didn’t speak to each other for a week.

Even knowing all of this, I can’t help but feel like I’m missing out on something, or that the next night might be different, or that people will think I’m lame and antisocial if I don’t go out. On the other hand, my roommate, Madi, doesn’t feel this way at all. Some nights, my FOMO gets the best of me and I force myself to go Downtown and socialize while Madi says, “No, I’ll go out when I wanna go out.” She never feels like she’s missing out and refuses to make herself feel guilty for not wanting to go Downtown.

I asked Madi what she does to avoid FOMO and she said, “I just know it (going Downtown) sucks every time. I used to think Downtown would be more fun than house parties, then I turned 21 and went out a few times and it still wasn’t fun. So, I know I’m not missing anything and don’t feel bad about it.” While that may work for Madi, it doesn’t work for me so I need to know some other ways that I can manage my FOMO.

College Magazine provides a list of 10 Reasons You Shouldn’t Feel FOMO in College:

1. REMEMBER HOW GROSS PARTIES REALLY GET

a. let’s not forget that parties are usually sweaty, sticky, and too loud to hear yourself think.

2. THINK ABOUT THE HANGOVER YOU’RE AVOIDING

a. Even though I’m only 21, my hangovers are so debilitating I can’t -or won’t- get out of bed for at least three days (see video below).

3. DO SOMETHING YOU ACTUALLY WANT TO DO

a. I like to spend my weekends binge watching Netflix or YouTube videos., shopping, having wine nights, or cooking with my roommates.

One Weekend We Made Pancake and Sausage Muffins

4. HANG OUT WITH A FRIEND

5. TREAT YOURSELF

a. Take the weekend to indulge in some much needed self-care. Reward yourself with some relaxation after a week of class, studying, and work.

6. GET INVOLVED WITH “CHEM/Substance-FREE” CLUBS

a. Substance-free clubs are clubs dedicated to providing alternative activities and events, other than drinking, on weekends for students. Even if you don’t want to join a substance-free club, find a club on campus that holds weekend events that interest you. Take this time to explore a new hobby and get involved on campus.

7. AVOID SOCIAL MEDIA

8. CHANGE YOUR HABITS

a. Try and switch up your routine on the weekend. For example, if you usually have a movie night on Saturdays, try going bowling or having a bonfire. Doing the same thing every weekend gets boring for anybody.

9. DO SOMETHING THAT MAKES YOU HAPPY

a. If you know going Downtown and drinking won’t make you happy, then don’t do it. Be realistic with yourself and only do the things you want to do.

10. PRACTICE GRATITUDE

This night, I conquered my FOMO and spent the night at a movie with two friends rather than forcing myself to go Downtown.

I was diagnosed with generalized anxiety disorder my freshman year of college. A symptom of my anxiety is constantly worrying and stressing about the unknown and everything I think I “should” be doing; for example, if I have a weekend off of work, I convince myself that I’m lazy and a loser if I don’t use that free time to go Downtown with everyone else.

I tend to feel extremely guilty, to the point of self-isolation, if I don’t fulfill these perceived social responsibilities.

It’s been found that. “a number of anxiety disorders, such as social anxiety disorder and separation anxiety disorder, include dimensions of worry related to what others are doing while out of one’s presence.” (Sleep In the Social World of College Students). This explains the connection or vicious cycle between my anxious feelings and behaviors surrounding FOMO, or worrying about what I’m missing.

This Weekend I Conquered FOMO By Going To The Lake For a Social Media-Cleanse

That same article states, “FOMO may tend to emerge more readily among a subset of students who have low levels of life satisfaction, self-competence, autonomy, or connection to others, and/or low mood, and/or it may [stem from] interactions or experiences that promote social comparison, such as the use of social media,” as other possible causes of FOMO. One way to combat this is improving sleep habits. Going to sleep earlier and avoiding your phone before bed are two ways to do this.

 

There are links between FOMO and anxiety disorders, but they aren’t the only cause.

FOMO can impact anyone and is often worsened by social media. With social media, we’re constantly aware of where everyone is and how much fun it is there.

The grass always seems greener, especially when Snapchat and Instagram filters are used. In the article, “Sleep in the Social World of College Students: Bridging Interpersonal Stress and Fear of Missing Out with Mental Health by Sue K. Adams, Karla K. Murdock, Meada Daly-Cano and Meredith Rose,” FOMO is described as, “an individual’s all-consuming sense that others are engaging in rewarding experiences in their absence” (2020).

The key word here is, ‘all-consuming.’ I thought this was worth noting because sometimes when my FOMO feels especially strong, it also ruins my night at home. It can be difficult to get past feeling excluded– often times it leaves me feeling emotionally overwhelmed, tired, guilty, and inadequate.

Due to this, a social media-cleanse or just turning your phone off for the night can be a great way to cope with FOMO.

This Night I Forced Myself To Go Out and Ended Up With A Broken Heel and Crying

“Out of sight, out of mind” is a helpful mindset for combating FOMO; muting Instagram and Snapchat stories for the weekend is one way to avoid seeing what you may be missing and allows you to focus on yourself or friends in front of you.

 

It’s also helpful to remind yourself that social media is everyone’s highlight real, no one is advertising the moments they feel inadequate or overwhelmed on Instagram.

 

My Bathroom Breaks Are Scheduled- Tips For Time Management

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Some days of my life are so busy that if I don’t put ‘eat a meal’ and ‘take a shower’ on my to-do list, it won’t happen. I have to balance a full class schedule, two jobs, an internship, homework, a social life, while trying to fit in the basic self-care required to live. I also know I’m not the only student with a schedule like this, most probably do. Schedules like this require some sense of time management, however, I still manage to procrastinate until I panic and cry at least once a week. That being said, I would highly benefit from some self-educating on time management.

A Week In My Planner

Purdue University provides a list of time management tips specifically for busy college students:

1.Identify Time-Wasters and Set Goals

-My specific time wasters are Twitter, Instagram, and Snapchat. Oddly enough, something that does help me focus is doing homework or mundane tasks with my friends. That way, I’m way less distracted by my phone and can take mental breaks by talking to my friends for a bit. In terms of setting goals, I like to assign myself deadlines for different tasks and chores, similar to homework assignments. It motivates me to get things done in a timely fashion and stay organized in the process.

2. Plan Ahead by Creating a To-Do List

-Personally, to-do lists are the most effective way for me to manage my time. As well, it helps me to write two separate to-do lists, one for cleaning tasks and errands and another list for miscellaneous tasks. It also helps me to prioritize those tasks by numbering the lists in order of importance. If I don’t prioritize these lists, I become overwhelmed with how long the lists are.

My Separate To-Do Lists

3. Tackle Small Tasks to Start

-I liked this tip because it’s something I do to procrastinate my bigger responsibilities, but justify it because I’m still doing something productive. For example, I’ll often put off big homework assignments by cleaning my apartment or going to the gym. In reality, it may be beneficial to do this so you can tackle those bigger tasks with a clear and focused mindset. Starting my week with a clean apartment helps me feel more motivated and organized throughout the rest of the week. It also makes it easier to maintain a clean living space during the busier days of the week.

-To decide what are big and small tasks, Purdue suggests asking yourself these two questions: “What can you complete in the shortest time and has the fewest dependencies? What needs more time or has more complicated workflows?”

4. Only Do One Thing at a Time

– It can be difficult not to multitask as an attempt to get as much done in as little time as possible. I’ll often find myself trying to eat and read at the same time or listening to a lecture as I put laundry away. It feels good to be able to cross those tasks off my lists but they don’t get done as effectively as if I would have focused on one at a time. In the end, multitasking makes you less productive than dedicating all your energy to one task until completion. You will also get tasks done faster by dedicating all your attention to that one thing.

5. Establish Routines

It Helps To Plan Out Assignment Deadlines Ahead Of Time

-Routines are a helpful way to stay organized and on top of your responsibilities. It sort of tricks your mind into being ready for the tasks designated to a certain time. The important thing here is consistency. The more consistently you stick to a routine, the less you have to think about those tasks, whether they be chores, homework, work, or working out, when the time comes.

6. Use Breaks Wisely

-This tip is basically saying to pay attention to your mind and body so you know when you need a break. This way, you will also know when you don’t need a break. For example, if you’re on a roll with one assignment and don’t feel mentally fatigued yet, don’t take a 5-minute break just because you have a timer set to do so.

7. Take Time Off

-You need to give your mind a rest. This is particularly helpful when I’m working on a big paper or project. After working on the same thing for hours, my brain feels like mush and it’s much more difficult to produce quality work. When I feel this way, I’ll either switch assignments or go work on a smaller task so I can come back to it with fresh eyes. If you’re able and aren’t racing a deadline, it may even help to go to bed or take a few hour mental break to recharge. Coming back to an assignment or task with fresh eyes and a clear head often makes those tasks seem way easier and manageable.

8. Learn to Delegate

– This tip is basically saying, ‘don’t be scared to ask for help.’ It’s beneficial to communicate with your friends, roommates, and family about the stress in your life. They may be able and willing to mitigate some of that stress and responsibilities for you, which is something I know I struggle with. Personally, I tend to take on too many things at once and will feel ashamed and disappointed in myself if I can’t juggle it all on my own. That mindset has led to many ‘I’m having a mental breakdown and sobbing’ phone calls to my mom.

These tips are all worth incorporating into your daily life if you want to get better at managing your time. Start by picking one tip and dedicating a week to practicing just that tip and making it a habit. Once that tip has been mastered and utilized, move on to the next one. However, don’t be too hard on yourself if a weekly breakdown is still apart of the routine, being a young adult is mentally taxing.

Am I Stressed Because I’m Fat or Am I Fat Because I’m Stressed?

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I’ll admit it, I’m a stress-eater. What this means for me is that when I’m stressed, I like to comfort myself with unhealthy food and instant gratification. The amount of stress I’m under tends to equate out to how many chicken nuggets I consume.

Accurate Representation of Me After One Stressful Day

If you’re curious, my favorite comfort foods are any form of carb, a fountain Coke from McDonalds, or any kind of deep-fried chicken. I’ll also admit that I haven’t mastered the art of self-control. This means that when I stress-eat, I really stress-eat. Then, after a comfort food binge, I get stressed about not taking proper care of my body, putting me in an endless stress cycle.  This isn’t meant as self-deprecation, this is a confession and step one in addressing a problem of unhealthy overeating.

While I know I’m not alone in combatting stress with nuggets, how closely related are stress and weight gain?

First, it’s crucial to consider the effects of comfort eating itself. Specifically, “unhealthy comfort eating” which is the “behavior of consuming foods high in calories, fat, or sugar, and is a common behavior among approximately 39% of American adults, particularly women” (L.E. Finch, et al, pp. 29-30). This reassured me that I’m truly not alone with this bad habit.

Part of what makes comfort eating such a difficult habit to break is because individuals, myself included, tend to eat their favorite foods during these binges.

It’s been found that eating your “favorite foods under stress triggers dopamine and results in feelings of pleasure or that ‘feeling better mentality’ especially immediately after consumption” (R.R. Klatzkin, et al. 2).

Breakfast Food Could Not Be More Comforting

This would explain why I stress eat chicken nuggets; they’ve always been one of my favorite foods.

The article, “Negative Affect is Associated with Increased Stress-Eating for Women with High Perceived Life Stress (PLS),” looks more closely at the relationship between stress, unhealthy comfort eating, and behavior. To understand the results of this study, some terms need to be defined.

Cognitive restraint refers to the “intentional restriction of caloric intake to lose or maintain weight. Negative affect (NA) refers to the habit of experiencing life in a negative rather than positive way.” This study found that, “greater perceived life stress enhanced the hyperphagic [overeating] effects of stress-induced negative affect. These findings are clinically relevant, as individuals with high chronic or perceived life stress show more NA, depression, and emotional eating than individuals with low chronic or perceived life stress. This may be explained by the feeling of emotional relief that follows stress-eating” (R.R. Klatzkin, et. al., pp. 1-6).

These findings imply a connection with weight gain and stress eating. The more stressful and negatively you perceive life, the more likely you are to associate potentially unhealthy foods with stress relief.

Sushi is A Personal Favorite For the Nights You Want to Go Out to Eat and Avoid Greasy Foods

Stir Fry is Great Because You Only Have to Wash One Pan

While I may respond to stress by increasing my calorie intake, others respond to stress by under-eating and skipping meals; because eating habits in response to stress are so individualized, the habits are difficult to measure making the available research somewhat inconsistent and limited (R.R. Klatzkin, et al., pp. 1).    In other words, results may vary and just because I may gain weight due to stress-eating, it doesn’t mean you will.

What I took away from this research was that I would benefit from replacing my comfort food choices with some healthier alternatives as well as thinking more positively. I anticipated coming to this conclusion, but I was unaware of how habitual these habits can become and of the direct impact perceived stress could have on my eating habits.

Pomegranate Seeds Are My Go-To Healthy Snack

The most beneficial realization I came to was perceiving stress and my experiences as more positively may encourage me to eat healthier and take better care of my body when it needs it the most, with the occasional chicken nugget.

Zucchini Can Be Used In Place of Pasta or Fries If You Can’t Limit Carbs, Like Me

 

In All Honesty, These Brownies Weren’t Very Good

 

 

 

I’m always looking for new tips, recommendations, and food-porn inspiration, comment some below!

 

 

 

 

 

 

 

Sources

Klatzkin, Rebecca R. “Negative Affect Is Associated with Increased Stress-Eating for Women with High Perceived Life Stress.” Physiology & Behavior, vol. 210, Elsevier Inc, Oct. 2019, p. 112639–,doi:10.1016/j.physbeh.2019.112639.

 

Finch, Laura E. “Cookie or Clementine? Psychophysiological Stress Reactivity and Recovery After Eating Healthy and Unhealthy Comfort Foods.” Psychoneuroendocrinology, vol. 107, Elsevier Inc, Sept. 2019, p 26-36, https://doi.org/10.1016/j.psyneuen.2019.04.022.

 

Pets During Finals Week- I Like Dogs but is it Helpful?

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I initially adopted a cat because I wanted a cute, snuggly friend to hang out with when my roommates were gone. I adopted my cat, Snooki, in September 2018 from the St. Cloud Tri-County Humane Society. She was a two month old, cuddly black Bombay cat, whom I fell in love with instantly. I didn’t anticipate how getting Snooki would impact my mental health.

I didn’t think I’d generally be in a better mood throughout the day, but it feels good to have someone excited to see me and waiting for me to get home every day. It also feels good to care for another living creature; I live a very selfish life style- I live with my friends and my only responsibilities revolve around bettering my own life- but suddenly, I have a roommate that relies on me to eat, drink, stay clean and healthy, and feel loved.

Admittingly, I’d been skeptical about the legitimacy of therapy pets. There tends to be misconceptions about therapy pets and emotional support animals (ESA). Some critics think it’s an excuse for people to be able to bring their pets everywhere they go or a way to sneak pets into pet-free apartments. Universities also use therapy pets to comfort and “destress’ their students during finals week. But are therapy pets really helpful for students? Or are pets on campus a weak attempt at stress mitigation?

The short answer is, yes, pets on campus are helpful for mitigating student stress levels, especially during finals week. This isn’t to say that getting a pet will be a quick fix for a depressive episode or that snuggling a dog will melt all your stress away; pets are a commitment that shouldn’t be taken lightly.

However, studies have found that there is legitimacy and proven benefits to pet therapy. According to a study conducted on the effects of pet therapy on stress levels, “findings revealed a statistically significant effect on heart rate (HR) from before to after pet therapy (PT). This study also found that exposure to pet therapy had the most significant impact on subjective stress responses, specifically self-reported stress and anxiety levels” (Ein, et al., pp. 486). These findings are consistent with my experience. After getting Snooki, daily stress and anxiety feels more manageable. I found that if I can keep this cat alive and give her all the love I have, then I could do the same for myself.

Pet therapy has proven to be a quick intervention and to have a variety of benefits, particularly within mental health settings such as hospitals and schools. Having animals in schools can “increase alertness or arousal due to the social engagement that occurs with the animals” (Palley et al., 2012). In our study, students were clearly animated in their responses to and interactions with the therapy dogs (Crump and Derting, pp. 575). Luckily, these interactions don’t have to be long in order to reap the benefits.

The PAwS study found, “Even with a time limited intervention of 15 minutes, spending time with dogs, [daily or during exam periods], can reduce both perceived stress and biological markers of stress (blood pressure) in University students” (Wood, et al., pp. 264). This means, taking a 15-minute study break to play with your pet can be a productive way to refresh and possibly perceive the assignment to be more manageable and less stressful.

As studies have shown, there is legitimacy to therapy pets, both on campuses and within the home. Getting a pet can be a great way to decrease stress levels, but it is still a responsibility that requires dedication, commitment, and love.

Adopting my cat has proven to be one of the best decisions I’ve ever made. While I can’t speak for a decreased heart rate or blood pressure, I can attest that interacting with my cat is comforting and helps to perceive my stress as more manageable.  That being said, next time your university has pets on campus, consider stopping by; at the very least, you’ll get to see some cute dogs and cats, like the ones available for adoption at the St. Cloud Humane Society pictured below.

 

 

 

 

References

Crump, Chesika, and Terry L. Derting. “Effects of pet therapy on the psychological and physiological stress levels of first-year female undergraduates.” North American Journal of Psychology, vol. 17, no. 3, 2015, p. 575. Gale OneFile: Educator’s Reference Complete, https://link-gale-com.libproxy.stcloudstate.edu/apps/doc/A435796037/PROF?u=stcloud_main&sid=PROF&xid=66681502. Accessed 14 Feb. 2020.

Ein, Natalie, et al. “The Effect of Pet Therapy on the Physiological and Subjective Stress Response: A Meta‐analysis.” Stress & Health: Journal of the International Society for the Investigation of Stress, vol. 34, no. 4, Oct. 2018, pp. 477–489. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=132394675&site=ehost-live&scope=site.

Wood, Emily, et al. “The Feasibility of Brief Dog-Assisted Therapy on University Students Stress Levels: The PAwS Study.” Journal of Mental Health, vol. 27, no. 3, June 2018, pp. 263–268. EBSCOhost, doi:10.1080/09638237.2017.1385737.