Living Intentionally

By: Erin Alcamo

During the college years, many students consistently question if they are making the right choices. What major should I study? Where should I live? Who should I be dating? With so much constant questioning and uncertainty, some twenty-year olds begin to push off these questions for another time. Rather than set these problems aside, critically examining one’s purpose (1,2) and making decisions with intent (2) can help students find answers to these problems. When we make decisions with true intent, we find ourselves aligning our actions with who we are and want to be. This alignment can then reduce any anxieties or feelings of unease surrounding decision making, as they are focused on what truly matters to themselves. 

1. How to Navigate Life, By: Belle Liang, Ph.D. & Timothy Klein, LCSW

   • This book helps guide individuals to the discovery of the purpose in our lives. How can we shift our mindset from focusing on performance to focusing on purpose? How to Navigate Life discusses that by having this purpose mindset, we can have a greater well-being, strengthen our relationships with friends and family, and become more confident and successful in our careers. 

2. The Defining Decade, By: Meg Jay, PhD

   • According to author Meg Jay, PhD, eighty percent of life’s most defining moments take place by age thirty-five. The Defining Decade helps readers change their narrative of what their twenties should look like. Rather than “thirties be the new twenties,” readers are encouraged to live their twenties with intention and purpose. When we lead our lives with intention and purpose, we feel more fulfilled in our lives as we are choosing decisions that are getting us closer to the life we want to live. 

Effective Communication Strategies for Hard Conversations with Teens

By: Erin Alcamo

Communication is at the heart of all relationships, and is especially import when it comes to our adolescents. Adolescence is notably marked by a time of significant change. Physically, socially, emotionally, and cognitively, teens are at a critical and impressionable stage of development in numerous areas of their lives. While these changes, fast, slow, sudden, or expected, cannot be controlled, what can be controlled is how we respond to these changes and offer our teens the support they need. Listed below are a few effective communication strategies to help navigate these challenging conversations with teens. Whether it be discussing friendships, academics, or sensitive issues like sex and drugs, these approaches can help caregivers stay calm and supportive, even when it may seem difficult.

Have a plan: What are your values around this topic? Have you thought about how you (and maybe your co-parent) want to respond?

Assess the Context: Is this an appropriate physical space to have the conversation? Does your child seem able to have the conversation at this time? Are you able to have the conversation at this time?

Show Undivided Attention: Be present in the moment, phones away, no other distractions.

Help Them Begin: Introduce the topic to open the door to conversation.

Listen Patiently and Refrain From Comments While They Are Talking: Give them space to express themselves and don’t interrupt.

Listen for Feelings and Express Empathy: Utilize reflective listening to express empathy and help them feel understood.

Partner with Them in Exploring Solutions (if applicable): Is this a situation where there might be a solution? Does your child have the skills to navigate this on their own or do they need help? Are they ready to move towards a solution?

Continue these conversations: Revisit and maintain an open door for conversations in the future.

References

1. Grey, E. B., Atkinson, L., Chater, A., Gahagan, A., Tran, A., Gillison, F. B. (2022). A systematic review of the evidence on the effect of parental communication about health and health behaviours on children’s health and wellbeing. Preventive Medicine, 159, 107043. https://doi.org/10.1016/j.ypmed.2022.107043

2. The Family Institute at Northwestern University (2019, December 12). Skillful Listening Tips for Parents. https://www.family-institute.org/behavioral-health-resources/skillful-listening-tips-parents

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.