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Mental Health in College Students

This presentation was designed for an assignment for N3333, Health Promotion Across the Lifespan
by

cindy quiroz

on 7 October 2014

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Transcript of Mental Health in College Students

Living Fitness. (2013, June 2). Tim Jordan • Personal Trainer Edinburgh • Wellbeing • Relaxation [digital image]. Retrieved from https://www.flickr.com/photos/livingfitnessuk/8950176562
Goals:

1. Learner will recall 1 lifestyle tip from each topic presented.

2. Learner will describe 2 realistic changes they can make to improve their mental health.
Objectives
Mental health problems not only have an impact on the mind, but on one's physicality as well (Kitzrow, p. 171).
Relevance to Health
djromanj. (2013, June 1 ).
Beer Pong Throw
[digital image]. Retrieved from https://www.flickr.com/photos/djromanj/8937546912
A healthy diet is a necessity when it comes to maintaining a healthy lifestyle in college. It is important because:

1) It will help you keep off unwanted pounds

2) It will provide fuel for your body so that you are adequately prepared for your final, or any other stressful situation you might come across (Gaurang, Zareen, Shahrou., 2014).

Tips to Maintain a Healthy Diet
York College of PA. (2010, September 15). College Students Spending Time Outside [digital image]. Retrieved from https://www.flickr.com/photos/yorkcollegepa/4998398713
1. Increase the proportion of adults who get sufficient sleep.
Mental Health in College Students
Cindy Quiroz, Gabrielle Perez, Ahron Cho, Emily Westbrook, Erin Bato, Megan Stubberfield
J1 Fall 2014
UTA College of Nursing
This presentation was designed for an assignment for N3333, Health Promotion Across the Lifespan.

Healthy people 2020
Lenne
. (2013, January 4). Garfield Sleeping [digital image]. Retrieved from https://www.flickr.com/photos/margie_qq/5063860756/
The Importance of Sleep for Mental Health
The amount of sleep an individual receives on a daily basis contributes greatly to the functionality of the human mind and body. Sleep hygiene can determine how an individual confronts "life's many demands and manages stress effectively" (Edelman, Kuzman, & Mandle, p. 330). Lack of adequate sleep can uproot and amplify many mental disorders such as depression, fatigue, and insomnia, and affect concentration ability as well as cognitive performance.

Sleep and the College Life
The second biggest factor that influenced the academic conduct of college students, according to the Fall 2009 National College Health Assessment, were reports of sleep difficulties (Orzech, Salafsky, & Hamilton, p. 162). The study at University of Arizona reported poor sleeping habits resulted in a significant increase in students skipping classes and reporting daytime drowsiness (Orzech, et al., p. 617). In order to improve quality of life and mental health, it is absolutely vital for college students to manage time efficiently and ensure a well-oriented sleeping schedule to get the proper amount of sleep the body needs.


Sleep
Exercise
Surving College. (2013, June). Five College Movies You Should Rewatch This Summer. [Digital Image]. Retrieved from http://www.survivingcollege.com/college-movies-legally-blonde-good-will-hunting-accepted/
Why Exercise?

Regular exercise and physical activity promote physical and psychological health. Usually when someone exercises and eats healthy, they feel better mentally and physically (Edelman, Kuzman, & Mandle, p. 265).

Any Benefits?

Endorphins
Positive Body Image
Stress Relief
Study Break!
Treats Chronic Disease (Edelman, et al., p. 265)





2 TOP. (2013, April 3). #life#spend#happy [digital image]. Retrieved from https://www.flickr.com/photos/2top/8614490087/
Why is a Healthy Social Life Important?
According to Erikson’s theory, the young adult stage of life is primarily about developing self-esteem and confidence through the formation of lasting, intimate relationships (Edelman, Kuzman, & Mandle, p. 546). If a young adult has issues forming trustworthy friendships during this time, feelings of isolation and loneliness can affect their mental health. Maintaining a healthy social life while in college helps “provide a source of emotional support and a basis of stability for developing the self-concept” (Edelman, et al., p. 547).
Social Life
MauiHealth.com. (n.d).
Time Management
[digital image]. Retrived from http://www.mauihealth.com/time-management-skills.php
Plan and Organize
Plan what you need to do to get things done and organize the tasks.
Set Goals
Setting goals is very important in making progress. It is a motivator in reaching towards what you want to accomplish.
Prioritize
What do I need to accomplish first?
To Do List
List all the tasks you have to complete by a certain deadline, and then follow through.
Don't procrastinate
Procrastinating will just cause you to stress and not do a job well done.
Evaluate
Did the steps you took help you to accomplish everything in a timely manner? if not, what can you do different?
Time Management
Edelman, C., Kudzma, E., & Mandle, C. (2014).
Health Promotion
Throughout the Life Span.
St. Louis, Missouri: Elsevier.
References
Social Media and Relationships
Though social media can play a role in connecting people with others, studies have shown that too much time on sites like Facebook can lead to feelings of self-doubt and inadequacy. The best way to form lasting relationships is to spend time with others face-to-face, in person, NOT through social media (Drexler, 2013).
Drexler, P. (2013, October 17).
Your Social Life Is Not Your Social Media.
Retrieved from http://www.psychologytoday.com/blog/our-gender-ourselves/201310/your-social-life-is-not-your-social-media
Make a goal to attend at least one fun social activity a month (may include bowling, seeing a movie, attending a party, hosting a game night, or going out for coffee with a friend).
Get involved in a church or a campus organization to build relationships.
Practice time management, and leave enough margin in your schedule to fit in time with friends.
Tips for Success
Tips for a better sleep
Halt all usage of electronics at least thirty minutes to an hour prior of designated sleep time.
Avoid consumption of caffeine and alcohol within the evening time.
Make a sleep diary to keep track of sleeping patterns, progress, and any behavioral changes.
Create a time schedule or to-do-list the day before to manage important deadlines, assignments, and duties to prevent procrastination and unrealistic expectations.
Kitzrow, M. (n.d.).
The Mental Needs of Today's College Students:
Challenges and Recommendations.
NASPA Journal, 41(1), 167-181.
Habits such as lack of sleep, no exercise, poor diet, and poor time management habits have been linked to an increase in mental disorders as well as an increase of college students seeking psychological services (Kitzrow, p. 172-173).

Orzech, K. M., Salafsky, D. B., & Hamilton, L. (2011).
The State of Sleep
Among College Students at a Large Public University
. Journal Of American College Health, 59(7), 612-619. doi:10.1080/07448481.2010.520051

• Unhealthy Snacking • Not Eating at the Right Time • Not Drinking Enough Water • Drinking too Many Energy Drinks, Sodas, Juices, Coffee, and Alcohol • Not Eating Enough Meals • Eating Meals that are too Large • Foods With Low Fiber, Protein, or Vitamins • Not Enough Vegetables And Fruits • Eating Foods with High Trans and Saturated Fats, or Sugar

flippinyankj. (2013, June 16).
Meal Prep Week One
[digital image]. Retrieved from https://www.flickr.com/photos/26326001@N08/9067442891
Tips to Maintain a Healthy Diet
1) Avoid Fast Food and eating out too often. If it is necessary then make healthy choices like salads.

2) Shop for your own groceries and cook as much of your own food as possible.

3) Meal Prep: Try to organize your meals at the beginning of the week for the whole week.

4) Avoid Vending Machines with candy and pastries.

5) Bring your own water bottle and try to drink eight ounces, eight times a day, about a half a gallon. (Gaurang et al., 2014)

6) Buy healthy snacks that you know you will enjoy, like almonds, Greek yogurt, granola bars, fresh fruit and vegetables.

7) Don’t skip breakfast. If possible, try to eat 5-6 small meals/snacks a day, but don’t eat less than three times a day. (Gaurang et al., 2014).
Gaurang, Zareen, Shahrou. (2014, January 9).
How to Eat Healthy in College
.
Retrieved October 6, 2014.
A Few Ways To Eat Healthier In College:
Stoneburner. (2009, March 7).
Overwhelmed
[digital image]. Retrieved from https://www.flickr.com/photos/waltstoneburner/3372746317
Christen, C (2013, September 10 ).
How to Balance
[digital image]. Retrieved from http://www.thenaptimereviewer.com/2013/09/balancingworkandlife.html
Balancing
Time Management
A few of the big culprits of an unhealthy college diet are:
Angelova. (2007, August 7).
We Don’t need No Education
[digital image]. Retrieved from https://www.flickr.com/photos/dewfall/1041780973
How can we as college students avoid such unhealthy habits?
How can we improve our over all well-being?
Dragash. (2008, July 13).
Big Mac
[digital image]. Retrieved from https://www.flickr.com/photos/philman/2741811882
Goode. (2005, July 10).
Sleeping
[digital image]. Retrieved from https://www.flickr.com/photos/explosivebolts/60622410
Legozilla. (2014, April 18).
Treadmill
[digital image]. Retrieved from https://www.flickr.com/photos/legozilla/13930257485
College Top Ten Tips to Keep You Healthy
Jones. (2013, May 1). College Top Ten Tips to keep you Healthy [Video file]. Retrieved from [http://youtu.be/pzxc_C6IQv0]
Having a balance is very important when managing your time and trying to maintain a healthy mind, body, and spirit.

Balancing your time between work, school, social life, family, etc. can be challenging.

A few steps on how to make this work:
- Take a look at the big picture
- Create a calendar and document your exam/ homework due dates, work days, big events and other important days
- Mark and block off times for studying and work
- The remaining of your time, use for activities and leisure, whatever brings you pleasure and relaxation.
Colwell. (2009, May 12).
Clara Studying
[digital image]. Retrieved from https://www.flickr.com/photos/kcolwell/3527382834
Sleep Health
. (n.d.). Retrieved October 6, 2014,
from http://www.healthypeople.gov/2020/topics-objectives/topic/sleep-health/objectives
2. Increase the proportion of adults who are at a healthy weight.
Nutrition and Weight Status
. (n.d.). Retrieved
October 6, 2014, from http://www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status/objectives

Physical activity can be just about anything that increases energy expenditure, even leisure activity. "Leisure-Time activity can be further categorized into sports, recreational activities, and exercise training." (Edelman, et al., p. 265). Just parking your car a little further out when you go to the store can increase your physical activity.
For exercise, most colleges have a gym on campus. Why not go and do just 30 minutes after class? Anything helps.
Getting Started
Full transcript