supporting student mental health during pandemic abnc 3-5

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Helene Fuld Health Trust National Institute forEvidence-based Practice in Nursing and Healthcare

Supporting Student Mental Health during the Pandemic: Optional Weekly Wellness

Activities

fuld.nursing.osu.edu

Cindy Beckett, PhD, RNC-OB, LCCE, LSS-BB, CHRC | Evidence-based Practice (CH)

[email protected]

Cindy Zellefrow, DNP MSEd RN LSN PHNA-BC | Evidence-based Practice(CH)

[email protected]


State of the StatePre-COVID

Mazurek-Melnyk, B. et al (2016)

• 93 grad students

• 40% overweight

• 56% did not meet physical activity recommendation

• 41% increased depression

• 28% increased anxiety

Son, C et al (2020)

• Mixed methods

• 195 students• 71% reported increased

stress, depression & anxiety symptoms d/t COVID

During COVID Pandemic


State of the StateAt The Ohio State University

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LeadInnovateVisionExecute

Wellness-focusedEvidence-basedLife-long learnersLights for the world


It takes 30 days to make or break a new habit!


Optional Wellness Activities � 9 Dimensions of Wellness: Evidence-based

tactics for optimizing your health and well-being (Editors Melnyk & Neale, 2018)

Opportunity for Extra Credit� 0.5 points/wellness activity� 14 week semester= maximum of 7 points

available


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• Physical Wellness

• Emotional Wellness

• Financial Wellness

• Spiritual Wellness

• Social Wellness

• Career Wellness

• Intellectual Wellness

• Creative Wellness

• Environmental Wellness

9 Dimensions of Wellness


9 Dimensions of WellnessPhysical Wellness

� 30 minutes physical activity at least 5 days/week

� Limit alcohol: 1 drink/day-women; 2 drinks/day-men

� Don’t smoke

� Eat a healthy diet (5 fruits and vegetables/day)

� Sleep 7 hours/day(Melnyk & Neale, 2018)


9 Dimensions of WellnessEmotional Wellness

� Cognitive-behavioral skills building� Catch you automatic negative thoughts

� Learn to recognize trigger or activating events

� Change the script: negative to positive

� Mindfulness

� Practice, practice, practice …

� More than just the blues� Anxiety, stress depression (more than 2

weeks and interfere with daily functioning)(Melnyk & Neale, 2018)

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9 Dimensions of WellnessFinancial Wellness

� Set time to evaluate your finances

� Planning- $$ in and $$ out

� Prioritize where you want your $$ to go

� The importance of interest (make debt reduction a priority)

� Protection from loss (saving of at least 3 to 6 months pay)

� Look for savings (wireless, phone, etc.)

� Find help (CPA)

� Find healthy outlets from stress (no or little $$)

� Focus on the positive things in your life (Melnyk & Neale, 2018)


9 Dimensions of WellnessSpiritual Wellness

� Recognize a positive event each day

� Savor that event & log it in a journal, or tell someone about it.

� Start a daily gratitude journal

� List a personal strength & not how you used it.

� Set an attainable goal & note your progress

� Report a relatively minor stress & list ways to reappraise the event positively

� Recognize & practice small acts of kindness daily

� Practice mindfulness, focusing on the here & now rather than the past or future(Melnyk & Neale, 2018)


9 Dimensions of WellnessSocial Wellness

� Disconnect to connect

� Improve your communication skills

� Connect with your community

� Be positive

� Evaluate your emotional intelligence

� Celebrate & compliment your family & friends

� Smile & learn people’s names

� Improve time management

� Build a culture of respect for others around you

� Make an action plan to connect to others

� Respect your partner

� Learn to argue in a positive constructive way(Melnyk & Neale, 2018)

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9 Dimensions of WellnessCareer Wellness

� Purpose, pleasure & pride� Make a best friend at work

� Seek a job that fits you

� Consider your work hours

� Set goals

� Take action and set a SMART goal

(Melnyk & Neale, 2018)


9 Dimensions of WellnessIntellectual Wellness

� Intellectual well-being, or keeping your mind flexible, informed & engaged- as important as physical health

� Intellectual wellness actually improves the physical structure of the brain

� Activities: read, learn, play, explore, & practice mindfulness



9 Dimensions of WellnessCreative Wellness

� Greatest effect against cognitive decline was artistic activity

� Ways to be creatively well:

� Join an art or pottery class

� Try dance

� Use the magic of music

� Journal & doodle

� Express yourself through poetry & writing

� Try drama

� Conceive a photography project

� Take in the ballet, visit the art museum

� Have fun cooking

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9 Dimensions of WellnessEnvironmental Wellness


� Use reusable water bottles

� When possible, eat local

� Turn off the water

� Travel environmentally friendly if you can

� Clean green

� Use reusable shopping bags

� Recycle


Weekly Wellness Activities

1. Calculate BMI, Heart Age, & Perceived Stress Score

2. Healthy Eating Lecture from UCLA Health Ornish Lifestyle Medicine

3. Guided Imagery

4. Health Behaviors for Optimal Wellness

5. 1-Mile Walk at Home with a Little Added Pizzazz!

6. Can’t Fall Asleep? Sleeping Problems?

7. The Ohio State University Student Health Center Website



Weekly Wellness Activities

8. Personal Finance 101-5 Steps to Successful Budgeting

9. The Happy Secret to Better Work

10. Mindful Practices

11. Victoria’s Secret Model Workout: 10-Minute Fat-Blasting Circuit

12. Wellness Plan Template

13. Positive Affirmations

14. Key Elements of Healthy Eating Patterns

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Exemplars



Example Wellness Activity

Here is a video activity about a relaxation technique.

“A Japanese Method to Relax in 5 Minutes”

https://www.youtube.com/watch?v=m3-

O7gPsQK0&feature=youtu.be

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Example of Wellness Activity

Here is a an activity with great tips about budgeting.

“5 Steps to Successful Budgeting”

https://www.youtube.com/watch?v=VmTvIBHEQvg&fe

ature=emb_logo


Student Feedback� “I hope that my stress levels will improve as I find better ways to cope and

handle my responsibilities.”

� “They were overall very fun activities!”

� “I’m looking forward to more of these active wellness breaks throughout the

semester!”

� “Thank you for including plant-based diets into the semester-long Wellness

Breaks. I really enjoyed the topic this week.”

� “I have been successful with my weekly goals. I walked 5 out of 7 days last

week.”

� “I'm very appreciative that you put these into our ‘assignments’ to be front and

center and to help us create a habit of focusing on health and wellness.”

� “I appreciate these wellness activities.”


Student Feedback� “This week I really made progress towards my wellness goal… Overall, I

enjoyed the guided imagery the most and it was very relaxing and stress

relieving.”

� “This is a fantastic time for this opportunity as I am currently in the process

of starting my journey back to physical and mental wellness as we enter

into 2021!”

� “I am excited to improve my physical health and utilize these extra credit

submissions as a way to stay accountable with my goal!”

� “I'm glad we are being encouraged to exercise daily to combat stress, so

even if I have homework due, I feel like exercising is part of my homework

and not something to do "if I have time" which I never do.”

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References—9 Dimensions of Wellness


Reference

Mazurek Melnyk, B., Slevin, C., Militello, L., Hoying, J., Teall, A., & McGovern, C. (2016). Physical health, lifestyle beliefs and behaviors, and mental health of entering graduate health professional students: Evidence to support screening and early intervention. Journal of the American Association of Nurse Practitioners, 28(4), 204–211. https://doi-org.proxy.lib.ohio-state.edu/10.1002/2327-6924.12350

Melnyk, BM & Neale, S (Editors). 2018. 9 Dimensions of Wellness: Evidence-based tactics for optimizing your health and well-being. The Ohio State University. HealthCom

Media.

Son, C., Hegde, S., Smith, A., Wang, X., & Sasangohar, F. (2020). Effects of COVID-19 on College Students’ Mental Health in the United States: Interview Survey Study. Journal of Medical Internet Research, 22(9), N.PAG. https://doi-org.proxy.lib.ohio-state.edu/10.2196/21279


©2020 The Ohio State University College of NursingHelene Fuld Health Trust National Institute for Evidence-based Practice in Nursing and Healthcare

Photos: Creative Commons • Getty Images®

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supporting student mental health during pandemic abnc 3-5

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