The Healing Power of Relationships

By: Esha Karia

Relationships possess an extraordinary capacity for healing as they offer understanding and a sense of belonging. In these connections, emotional support flourishes, offering comfort during hard times and amplifying joy in shared moments. Beyond companionship, healthy relationships encourage growth, providing opportunities for self-reflection, resilience, and personal development. Relationships provide physical and emotional safety (1). Their impact transcends emotional boundaries, extending to physical well-being by reducing stress and strengthening immunity. In addition, a good support network is the single most powerful protection against trauma (1,2). These bonds, whether with friends, family, or therapeutic alliances, hold the transformative power to mend wounds, nurture growth, and enhance the overall quality of life.

1. The Body Keeps Score By: Bessel Van Der Kolk 

   • This book explains how research has shown that trauma literally reshapes the body and the brain and, because of this, how trauma survivors’ overall physical and mental well-being is impacted. The author also speaks to the research that supports relationships as a powerful factor in creating safety for those who are healing from trauma.

2. The Boy Who Was Raised as a Dog By: Bruce D. Perry and Maia Szalavitz

• How does trauma affect a child's mind and how can that mind recover? This book talks about the healing impact of relationships for children who have a history of trauma such as early childhood neglect.

Managing College Stress

By: Esha Karia

When it comes to college life, exams often bring about a whirlwind of stress and anxiety. Managing this stress is crucial for success and well-being. Let's delve into effective strategies backed by evidence to help college students navigate and overcome exam stress.

Firstly, it's essential to acknowledge that stress around exams is common among students. According to the American Psychological Association (APA), stress can manifest physically, emotionally, and cognitively, impacting both mental and physical health. Research published in the Journal of Educational Psychology emphasizes the positive impact of time management on academic performance and stress reduction (1). Creating a structured study schedule aids in organizing study sessions, breaks, and revisions. 

Evidence from research in educational psychology emphasizes the efficacy of active learning techniques such as practice testing, spaced repetition, and elaborative interrogation. These techniques enhance understanding, retention, and recall, thereby reducing anxiety linked to exam preparation (2). Speaking concepts out loud or teaching a friend or family member can be a great active way to study.

Maintaining a balanced lifestyle is crucial. Regular physical activity, sufficient sleep, and a balanced diet play a significant role in stress reduction. The positive effects of exercise and healthy eating on stress reduction have proven to increase one’ success on exams (3). 

Don't hesitate to seek help when needed. Universities offer various resources like counseling services, tutoring, study groups, and workshops. 

Mindfulness-based interventions have shown remarkable effects in reducing stress and improving cognitive function (4). Practices like mindfulness, meditation, and deep breathing exercises can significantly alleviate exam-related stress.

Managing exam stress is a multifaceted process that involves implementing various evidence-based strategies. By incorporating effective time management, active study techniques, maintaining a healthy lifestyle, seeking support, and practicing relaxation techniques, college students can effectively cope with and overcome exam-related stress.

Remember, while exams are important, your well-being is paramount. Balancing preparation with self-care is key to not just succeeding academically, but also maintaining a healthy and fulfilling college experience.

Resources 

1. Pritchard, M. E., & Wilson, G. S. (2003). Using emotional and social factors to predict student success. Journal of College Student Development, 44(1), 18–28. https://doi.org/10.1353/csd.2003.0008 

2. Dunlosky, J., Rawson, K. A., Marsh, E. J., Nathan, M. J., & Willingham, D. T. (2013). Improving students’ learning with effective learning techniques. Psychological Science in the Public Interest, 14(1), 4–58. https://doi.org/10.1177/1529100612453266 

3. Schultchen, D., Reichenberger, J., Mittl, T., Weh, T. R. M., Smyth, J. M., Blechert, J., & Pollatos, O. (2019). Bidirectional relationship of stress and affect with physical activity and healthy eating. British journal of health psychology, 24(2), 315–333. https://doi.org/10.1111/bjhp.12355

4. Mindfulness meditation: A research-proven way to reduce stress: https://www.apa.org/topics/mindfulness/meditation

Finding a Work-Life Balance

By: Esha Karia

In today's fast-paced world, finding a work-life balance remains a common concern for professionals. The demands of one’s job, paired with the desire for personal fulfillment, often seem to be in continuous conflict. By following a few proven tips, you can manage your work-life balance effectively and lead a more satisfying, well-rounded life (1,2).

Set Boundaries: One of the most fundamental steps to achieving work-life balance is setting clear boundaries. Establish dedicated time for work, family, and personal pursuits. Set limits on the hours you devote to your job, and make sure you respect these boundaries. Even if you don’t always finish everything on your to-do list stopping work and respecting those boundaries are essential. This will not only make you more efficient but also help you allocate time for the activities you enjoy and prevent burnout.

Invest in Self-Care: Having a fulfilling work-life balance is contingent on self-care. Regular exercise, a balanced diet, and adequate sleep are non-negotiable elements of your well-being . Moreover, block out time for activities that rejuvenate your mind, like reading, meditation, or spending time with loved ones.

Delegate and Learn to Say No: Don't be afraid to delegate tasks at work or at home. Delegating acknowledges that you can't do everything alone, and it is true, you CAN’T do everything alone. Use the resources around you and reach out when you need help with tasks. Additionally, practice saying "no" when necessary. Overcommitting can lead to burnout and affect your work-life balance negatively. Be selective about the projects and commitments you take on, focusing on those that align with your values and goals.

Seek Support: Lean on your support system. Whether it's family, friends, colleagues, or a therapist, they can provide emotional support for your concerns. Talking to someone candidly about what you are going through has proven to help alleviate stress and anxiety (3). You are not being a burden when you reach out for help. Everyone needs support. By asking for that support it informs your loved ones that they can do the same when they someone as well. Be the person that creates this norm in your group. Reach out and start the ripple effect of support!

References

1. "Why Work-Life Balance Is Important and How to Achieve It," Harvard Business Review. (www.hbr.org)

2. "The Importance of Work-Life Balance," American Psychological Association. (www.apa.org)

3. Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont (Pa. : Township)), 4(5), 35–40.