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There were two resources that I found to be particularly helpful in learning more about issues affecting college students. The first is a website called The Conversation (https://theconversation.com/us/topics/college-students-17063). It provides informative research and resources related to almost every topic you can think of that impact college students--including depression and anxiety, physical health issues, sleep, finances, and more. The other resource that helped a lot is a blog called Higher Education Today (https://www.higheredtoday.org). Provided by the American Council on Education, it contains a wealth of information about college students' mental and physical health issues.

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The websites Piktochart and Animaker were particularly helpful in creating the infographic on stress management tips and the animation video. Piktochart has a wide variety of templates and ideas for creating the perfect infographic based on the information you are trying to convey. The website is easy to navigate and allows you to make your work public once you publish it. Animaker is also straightforward to navigate. Animaker has a library of different pictures and videos to make any animation come to life. 

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I found Canva to be essential to not only the infographic assignment, but for our group project. I don't have a particularly strong skill set when it comes to graphic design or illustration, but Canva made creating designs incredibly fun and easy. I used Canva to make all the posts for the Instagram page that our group created. I also found some great stock photos there as well. Canva is a free tool with a plethora of free templates, illustrations, and photos that one can use for a variety of projects. Canva is a great tool, and I definitely see myself continuing to see it, going forward.

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Stress less with Exercise

There were a few websites that I found helpful with our Harness Stress for Success project. My main focus was on the communication and physical fitness category and I found multiple of avenues for finding fitness and communication related information that became very useful when constructing these specific points. When reviewing (health.gov), I found that physical activities were particularly defined for all age groups. This site provided detailed information to its readers on several different ways to improve overall wellness in a simple step-by-step instructional format. I also utilized The National Academy of Sports Medicine (NASM / nasm.org) because as a fitness person, these provided simplistic exercise foundations for beginners. These specific basic workouts and guidelines for fitness are essential for beginners that are looking to reduce stress, and are working to become more aware of their overall health. NASM is also a good source for the exercise essential basics to gain a better understanding of how to master the basic fundamentals and framework for exercise science. This is also one of the mainstream platforms for personal trainers as a certification arena as well as continuous educational modules to help support the growing educational needs for trainers.

Communication

I found that (socialchorus.com) provided an informative approach to communication strategies and helped outline the essential elements to consider when creating a communication plan to an audience. This site provided examples and potential outlines to help create an effective communications strategy. Its sole purpose was to influence a brainstorming event while helping to pinpoint several data points to help jump-start your thoughts during your initial draft.

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Welcome to 'CE Corner'
"CE Corner" is a quarterly continuing education article offered by the APA Office of CE in Psychology. This feature will provide you with updates on critical developments in psychology, drawn from peer-reviewed literature and written by leading psychology experts. "CE Corner" appears in the February 2012, April, July/August and November issues of the Monitor. To earn CE credit, after you read this article, purchase the online exam. U pon successful completion of the test (a score of 75 percent or higher), you can print your CE certificate immediately. APA will immediately send you a "Documentation of CE" certificate. The test fee is $25 for members; $35 for nonmembers. The APA Office of CE in Psychology retains responsibility for the program. For more information, call (800) 374-2721, ext. 5991.
Overview

CE credits: 1
Purchase the online exam Learning objectives:
Exam items: 10

As a result of having participated in this continuing education program, participants will be able to:

1. Identify the definition of mindfulness and what practices develop mindfulness.

2. Identify at least four benefits of the effect of mindfulness meditation on therapists and therapist trainees.

3. Understand the relationship between therapists' mindfulness and psychotherapy outcome based on the research to date.

Mindfulness has enjoyed a tremendous surge in popularity in the past decade, both in the popular press and in the psychotherapy literature. The practice has moved from a largely obscure Buddhist concept founded about 2,600 years ago to a mainstream psychotherapy construct today.

Advocates of mindfulness would have us believe that virtually every client and therapist would benefit from being more mindful. Among its theorized benefits are self-control, objectivity, affect tolerance, enhanced flexibility, equanimity, improved concentration and mental clarity, emotional intelligence and the ability to relate to others and one's self with kindness, acceptance and compassion.

But is mindfulness as good as advertised? This article offers an overview of the research on mindfulness and discusses its implications for practice, research and training.

Empirically supported benefits of mindfulness

The term "mindfulness" has been used to refer to a psychological state of awareness, the practices that promote this awareness, a mode of processing information and a character trait. To be consistent with most of the research reviewed in this article, we define mindfulness as a moment-to-moment awareness of one's experience without judgment. In this sense, mindfulness is a state and not a trait. While it might be promoted by certain practices or activities, such as meditation, it is not equivalent to or synonymous with them.

Several disciplines and practices can cultivate mindfulness, such as yoga, tai chi and qigong, but most of the literature has focused on mindfulness that is developed through mindfulness meditation - those self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calmness, clarity and concentration (Walsh & Shapiro, 2006).

Researchers theorize that mindfulness meditation promotes metacognitive awareness, decreases rumination via disengagement from perseverative cognitive activities and enhances attentional capacities through gains in working memory. These cognitive gains, in turn, contribute to effective emotion-regulation strategies.

More specifically, research on mindfulness has identified these benefits:

Reduced rumination. Several studies have shown that mindfulness reduces rumination. In one study, for example, Chambers et al. (2008) asked 20 novice meditators to participate in a 10-day intensive mindfulness meditation retreat. After the retreat, the meditation group had significantly higher self-reported mindfulness and a decreased negative affect compared with a control group. They also experienced fewer depressive symptoms and less rumination. In addition, the meditators had significantly better working memory capacity and were better able to sustain attention during a performance task compared with the control group.

Stress reduction. Many studies show that practicing mindfulness reduces stress. In 2010, Hoffman et al. conducted a meta-analysis of 39 studies that explored the use of mindfulness-based stress reduction and mindfulness-based cognitive therapy. The researchers concluded that mindfulness-based therapy may be useful in altering affective and cognitive processes that underlie multiple clinical issues.

Those findings are consistent with evidence that mindfulness meditation increases positive affect and decreases anxiety and negative affect. In one study, participants randomly assigned to an eight-week mindfulness-based stress reduction group were compared with controls on self-reported measures of depression, anxiety and psychopathology, and on neural reactivity as measured by fMRI after watching sad films (Farb et al., 2010). The researchers found that the participants who experienced mindfulness-based stress reduction had significantly less anxiety, depression and somatic distress compared with the control group. In addition, the fMRI data indicated that the mindfulness group had less neural reactivity when they were exposed to the films than the control group, and they displayed distinctly different neural responses while watching the films than they did before their mindfulness training. These findings suggest that mindfulness meditation shifts people's ability to use emotion regulation strategies in a way that enables them to experience emotion selectively, and that the emotions they experience may be processed differently in the brain (Farb et al., 2010; Williams, 2010).

Boosts to working memory. Improvements to working memory appear to be another benefit of mindfulness, research finds. A 2010 study by Jha et al., for example, documented the benefits of mindfulness meditation among a military group who participated in an eight-week mindfulness training, a nonmeditating military group and a group of nonmeditating civilians. Both military groups were in a highly stressful period before deployment. The researchers found that the nonmeditating military group had decreased working memory capacity over time, whereas working memory capacity among nonmeditating civilians was stable across time. Within the meditating military group, however, working memory capacity increased with meditation practice. In addition, meditation practice was directly related to self-reported positive affect and inversely related to self-reported negative affect.

Focus. Another study examined how mindfulness meditation affected participants' ability to focus attention and suppress distracting information. The researchers compared a group of experienced mindfulness meditators with a control group that had no meditation experience. They found that the meditation group had significantly better performance on all measures of attention and had higher self-reported mindfulness. Mindfulness meditation practice and self-reported mindfulness were correlated directly with cognitive flexibility and attentional functioning (Moore and Malinowski, 2009).

Less emotional reactivity. Research also supports the notion that mindfulness meditation decreases emotional reactivity. In a study of people who had anywhere from one month to 29 years of mindfulness meditation practice, researchers found that mindfulness meditation practice helped people disengage from emotionally upsetting pictures and enabled them to focus better on a cognitive task as compared with people who saw the pictures but did not meditate (Ortner et al., 2007).

More cognitive flexibility. Another line of research suggests that in addition to helping people become less reactive, mindfulness meditation may also give them greater cognitive flexibility. One study found that people who practice mindfulness meditation appear to develop the skill of self-observation, which neurologically disengages the automatic pathways that were created by prior learning and enables present-moment input to be integrated in a new way (Siegel, 2007a). Meditation also activates the brain region associated with more adaptive responses to stressful or negative situations (Cahn & Polich, 2006; Davidson et al., 2003). Activation of this region corresponds with faster recovery to baseline after being negatively provoked (Davidson, 2000; Davidson, Jackson, & Kalin, 2000).

Relationship satisfaction. Several studies find that a person's ability to be mindful can help predict relationship satisfaction - the ability to respond well to relationship stress and the skill in communicating one's emotions to a partner. Empirical evidence suggests that mindfulness protects against the emotionally stressful effects of relationship conflict (Barnes et al., 2007), is positively associated with the ability to express oneself in various social situations (Dekeyser el al., 2008) and predicts relationship satisfaction (Barnes et al., 2007; Wachs & Cordova, 2007).

Other benefits. Mindfulness has been shown to enhance self-insight, morality, intuition and fear modulation, all functions associated with the brain's middle prefrontal lobe area. Evidence also suggests that mindfulness meditation has numerous health benefits, including increased immune functioning (Davidson et al., 2003; see Grossman, Niemann, Schmidt, & Walach, 2004 for a review of physical health benefits), improvement to well-being (Carmody & Baer, 2008) and reduction in psychological distress (Coffey & Hartman, 2008; Ostafin et al., 2006). In addition, mindfulness meditation practice appears to increase information processing speed (Moore & Malinowski, 2009), as well as decrease task effort and having thoughts that are unrelated to the task at hand (Lutz et al., 2009).

The effects of meditation on therapists and therapist trainees

While many studies have been conducted on the benefits of applying mindfulness approaches to psychotherapy clients (for reviews, see Didonna, 2009 and Baer, 2006), research on the effects of mindfulness on psychotherapists is just beginning to emerge. Specifically, research has identified these benefits for psychotherapists who practice mindfulness meditation:

Empathy. Several studies suggest that mindfulness promotes empathy. One study, for example, looked at premedical and medical students who participated in an eight-week mindfulness-based stress reduction training. It found that the mindfulness group had significantly higher self-reported empathy than a control group (Shapiro, Schwartz, & Bonner, 1998). In 2006, a qualitative study of therapists who were experienced meditators found that they believed that mindfulness meditation helped develop empathy toward clients (Aiken, 2006). Along similar lines, Wang (2007) found that therapists who were experienced mindfulness meditators scored higher on measures of self-reported empathy than therapists who did not meditate.

Compassion. Mindfulness-based stress reduction training has also been found to enhance self-compassion among health-care professionals (Shapiro, Astin, Bishop, & Cordova, 2005) and therapist trainees (Shapiro, Brown, & Biegel, 2007). In 2009, Kingsbury investigated the role of self-compassion in relation to mindfulness. Two components of mindfulness - nonjudging and nonreacting - were strongly correlated with self-compassion, as were two dimensions of empathy - taking on others' perspectives (i.e., perspective taking) and reacting to others' affective experiences with discomfort. Self-compassion fully mediated the relationship between perspective taking and mindfulness.

Counseling skills. Empirical literature demonstrates that including mindfulness interventions in psychotherapy training may help therapists develop skills that make them more effective. In a four-year qualitative study, for example, counseling students who took a 15-week course that included mindfulness meditation reported that mindfulness practice enabled them to be more attentive to the therapy process, more comfortable with silence, and more attuned with themselves and clients (Newsome, Christopher, Dahlen, & Christopher, 2006; Schure, Christopher, & Christopher, 2008). Counselors in training who have participated in similar mindfulness-based interventions have reported significant increases in self-awareness, insights about their professional identity (Birnbaum, 2008) and overall wellness (Rybak & Russell-Chapin, 1998).

Decreased stress and anxiety. Research found that premedical and medical students reported less anxiety and depressive symptoms after participating in an eight-week mindfulness-based stress reduction training compared with a waiting list control group (Shapiro et al., 1998). The control group evidenced similar gains after exposure to mindfulness-based stress reduction training. Similarly, following such training, therapist trainees have reported decreased stress, rumination and negative affect (Shapiro et al., 2007). In addition, when compared with a control group, mindfulness-based stress reduction training has been shown to decrease total mood disturbance, including stress, anxiety and fatigue in medical students (Rosenzweig, Reibel, Greeson, Brainard, & Hojat, 2003).

Better quality of life. Using qualitative and quantitative measures, nursing students reported better quality of life and a significant decrease in negative psychological symptoms following exposure to mindfulness-based stress reduction training (Bruce, Young, Turner, Vander Wal, & Linden, 2002). Evidence from a study of counselor trainees exposed to interpersonal mindfulness training suggests that such interventions can foster emotional intelligence and social connectedness, and reduce stress and anxiety (Cohen & Miller, 2009).

Similarly, in a study of Chinese college students, those students who were randomly assigned to participate in a mindfulness meditation intervention had lower depression and anxiety, as well as less fatigue, anger and stress-related cortisol compared to a control group (Tang et al., 2007). These same students had greater attention, self-regulation and immunoreactivity. Another study assessed changes in symptoms of depression, anxiety and post-traumatic stress disorder among New Orleans mental health workers following an eight-week meditation intervention that began 10 weeks after Hurricane Katrina. Although changes in depression symptoms were not found, PTSD and anxiety symptoms significantly decreased after the intervention (Waelde et al., 2008). The findings suggest that meditation may serve a buffering role for mental health workers in the wake of a disaster.

Other benefits for therapists. To date, only one study has investigated the relationship between mindfulness and counseling self-efficacy. Greason and Cashwell (2009) found that counseling self-efficacy was significantly predicted by self-reported mindfulness among masters-level interns and doctoral counseling students. In that study, attention mediated the relationship between mindfulness and self-efficacy, suggesting that mindfulness may contribute to the development of beneficial attentional processes that aid psychotherapists in training (Greason & Cashwell, 2009). Other potential benefits of mindfulness include increased patience, intentionality, gratitude and body awareness (Rothaupt & Morgan, 2007).

Outcomes of clients whose therapists meditate

While research points to the conclusion that mindfulness meditation offers numerous benefits to therapists and trainees, do these benefits translate to psychotherapy treatment outcomes?

So far, only one study suggests it does. In a study conducted in Germany, randomly assigned counselor trainees who practiced Zen meditation for nine weeks reported higher self-awareness compared with nonmeditating counselor trainees (Grepmair et al., 2007). But more important, after nine weeks of treatment, clients of trainees who meditated displayed greater reductions in overall symptoms, faster rates of change, scored higher on measures of well-being and perceived their treatment to be more effective than clients of nonmeditating trainees.

However, the results of three other studies were not as encouraging. Stanley et al. (2006) studied the relationship between trait mindfulness among 23 doctoral-level clinical psychology trainees in relation to treatment outcomes of 144 adult clients at a community clinic that used manualized, empirically supported treatments. Contrary to expectation, therapist mindfulness was inversely correlated with client outcome.

This is consistent with other findings that suggest an inverse relationship exists between therapists' mindfulness and client outcomes (Bruce, 2006; Vinca & Hayes, 2007). Other research suggests that no relationship exists between therapist mindfulness and therapy outcome (Stratton, 2006).

What might be behind these results? It could be that "more mindful" people are likely to score lower on self-reports of mindfulness because they are more accurately able to describe their "mindlessness." Conversely, people who are less mindful may not realize it and therefore may be inclined to rate themselves higher on such measures.

Overall, while the psychological and physical health benefits of mindfulness meditation are strongly supported by research, the ways in which therapists' mindfulness meditation practice and therapists' mindfulness translate to measureable outcomes in psychotherapy remain unclear. Future research is needed to examine the relations between therapists' mindfulness, therapists' regular mindfulness meditation practice and common factors known to contribute to successful treatment outcomes.

Important next steps in research

Future research holds tremendous potential for learning more about the neurophysiological processes of meditation and the benefits of long-term practice on the brain. Research on neuroplasticity may help explain the relationships among length and quality of meditation practice, developmental stages of meditators and psychotherapy outcomes. More research is needed to better understand how the benefits of meditation practice accumulate over time.

In addition, psychologists and others need to explore other ways to increase mindfulness in addition to meditation. Given that current research does not indicate that therapists' self-reported mindfulness enhances client outcomes, better measures of mindfulness may need to be developed or different research designs that do not rely on self-report measures need to be used. Garland and Gaylord (2009) have proposed that the next generation of mindfulness research encompass four domains: 1. performance-based measures of mindfulness, as opposed to self-reports of mindfulness; 2. scientific evaluation of notions espoused by Buddhist traditions; 3. neuroimaging technology to verify self-report data; and 4. changes in gene expression as a result of mindfulness. Research along these lines is likely to enhance our understanding of mindfulness and its potential benefits to psychotherapy.

Research is also needed on effective and practical means of teaching therapists mindfulness practices. Future research could investigate ways mindfulness practices and mindfulness meditation could be integrated into trainees' practicum and clinical supervision. Since mindfulness-based stress reduction has been successfully used with therapist trainees (e.g., Shapiro et al., 2007), the technique may be a simple way for therapists to integrate mindfulness practices into trainees' practicum class or group supervision. Future research questions could include: Does therapists' practice of mindfulness meditation in clinical supervision with their supervisees affect the supervisory alliance or relational skills of supervisees? Does practicing formal mindfulness meditation as a group in practicum or internship aid in group cohesion, self-care, relational skills or measurable common factors that contribute to successful psychotherapy?

Given the limited research thus far on empathy, compassion, decreased stress and reactivity, more research is needed on how mindfulness meditation practice affects these constructs and measurable counseling skills in both trainees and therapists. For example, how does mindfulness meditation practice affect empathy and compassion for midcareer or late-career therapists who are experienced at mindfulness?

Shapiro and Carlson (2009) have suggested that mindfulness meditation can also serve psychologists as a means of self-care to prevent burnout. Future research is needed on not only how the practice of mindfulness meditation helps facilitate trainee development and psychotherapy processes, but also how it can help therapists prevent burnout and other detrimental outcomes of work-related stress.

In addition, despite abundant theoretical work on ways to conceptually merge Buddhist and Western psychology to psychotherapy (e.g., Epstein, 2007, 1995), there is a lack of literature on what it looks like in session when a therapist uses mindfulness and Buddhist-oriented approaches to treat specific clinical issues.

In conclusion, mindfulness has the potential to facilitate trainee and therapists' development, as well as affect change mechanisms known to contribute to successful psychotherapy. The field of psychology could benefit from future research examining cause and effect relationships in addition to mediational models in order to better understand the benefits of mindfulness and mindfulness meditation practice.
Daphne M. Davis, PhD, is a postdoctoral fellow at the Trauma Center at Justice Resource Institute in Brookline, Mass. Jeffrey A. Hayes, PhD, is a professor of counseling psychology at the Pennsylvania State University department of educational psychology, counseling and special education.
Purchase the exam online.

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"CE Corner" is a quarterly continuing education article offered by the APA Office of CE in Psychology. This feature will provide you with updates on critical developments in psychology, drawn from peer-reviewed literature and written by leading psychology experts. "CE Corner" appears in the February 2012, April, July/August and November issues of the Monitor.

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Mindful Eating - Harvard Health Publications - Harvard Health

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Research suggests that more deliberate and thoughtful eating habits could help some people lose weight.…

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Image: © Dean Mitchell/Getty Images
Of all the recommendations for preventing heart disease, maintaining a healthy weight tops the list. Excess weight can raise your blood pressure, blood sugar, and cholesterol values, all of which harm the heart. But with about one in three Americans now overweight or obese, weight loss clearly remains a stubbornly elusive goal for many people.

One strategy that's gained traction in recent years is to focus less on what you eat and more on how and why you eat. How? By practicing mindfulness, which teaches you to focus on the present moment, while peacefully acknowledging and accepting your feelings and thoughts and the sensations in your body. Granted, that may sound a bit touchy-feely. But a review of a dozen studies, published in the March 2018 Current Obesity Reports, concluded that there is strong support for including mindful eating practices in weight management programs.

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Open your heart to mindful eating - Harvard Health

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Image: © Dean Mitchell/Getty Images Of all the recommendations for preventing heart disease, maintaining a healthy weight tops the list. Excess weight can raise your blood pressure, blood sugar, and cholesterol values, all of which harm the heart. But with about one in three Americans now overweight or obese, weight loss clearly remains a stubbornly elusive goal for many people.

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You can't "nudge" nuggets: An investigation of college late-night dining with behavioral economics interventions
PLOS ONE ( IF 2.740 ) Pub Date : 2018-05-31

, DOI: 10.1371/journal.pone.0198162 Samuel Bevet, Meredith T. Niles, Lizzy Pope

A mixed-methods approach was used to evaluate and improve the "late-night dining" options in a university dining hall. Surveys assessed student desires for late-night offerings, and evaluated students' habits and motivations during late-night dining. Two interventions were implemented to see if students could be "nudged" into different choice patterns. In the first, a "veggie-heavy" entrée was added at the beginning of the entrée line, so that students would substitute an entrée containing vegetables for the alternatives. In the second, a snack-food bar was set up to cater to students who didn't want to stand in the long entrée line, and preferred a snack. Data on food choice was collected during the interventions. Survey responses showed significant differences in the reasons females and males utilized late-night dining (p<0.001). We also found that students at late-night dining had a lower emphasis on health than the general student population. Even students at late-night who reported being health-conscious showed no difference in food selections from students who said health was not important (p = 0.883). Veggie-heavy entrées had mild success in increasing vegetable selection. However, veggie-heavy entrées were largely ignored when the other option was chicken nuggets. The snack bar was very popular. Entrée placement and convenience lines may have mild impacts on food selection in a late-night dining environment.

更新日期：2018-06-01

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you can’t “nudge” nuggets: an investigation of college late-night dining with behavioral economics interventions; samuel bevet

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You can't "nudge" nuggets: An investigation of college late-night dining with behavioral economics interventions - PLOS ONE - X-MOL

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You can't "nudge" nuggets: An investigation of college late-night dining with behavioral economics interventions PLOS ONE ( IF 2.740 ) Pub Date : 2018-05-31 , DOI: 10.1371/journal.pone.0198162 Samuel Bevet, Meredith T. Niles, Lizzy Pope A mixed-methods approach was used to evaluate and improve the "late-night dining" options in a university dining hall.

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Stress makes you sleepless. Insomnia makes you hungry, especially ravenous for fat and sugar. You eat more, gain weight, get more stressed.

Then repeat.

When expectations exceed realities stress becomes one's constant companion. The plane flight to see your ailing mother is delayed, then cancelled. Your kid forgets his homework and you can't leave work to bring it to class, your first thought that this will lead to an instant fail that will ultimately produce a bad mathematics grade and the resultant collapse of hopes of his attending a competitive college (thankfully your daughter brought her homework.) Or your work day begins with a demand for ransomware for hacked cloud computing software you don't own or control - but need to get anything done.

What do people do when stressed? They eat. Stress eating is more than a phenomenon. It's a national industry. Cue perhaps the most profitable part of food production: snacks.

But stress makes people stop sleeping. And sleep and overeating are deeply connected.
Psychophysiologic Insomnia
Sleep should be as easy as breathing. Often it is not.

When it becomes difficult to fall or stay asleep, psychophysiologic insomnia is the frequent result.

It's a long name for a common problem. Worrying about sleep, thinking sleep, impedes sleep.

If you had to alertly tell your body to breathe before each breath, much of your consciousness would concern air. When you try to tell your body you need to sleep, much of consciousness concerns rest.

Which is not a good thing. For body clocks to work and help put us into the regenerative function called sleep, we need to be reasonably calm and relaxed. Worrying about sleep does the opposite.

Here's a standard example: a normal, happy sleeper gets a call at three in the morning that the software at work is not working. She tries to correct the problem, but does not sleep well the rest of the night.

The next day's work is particularly stressful. Several cokes or coffees are added to daily intake, including a Danish or two. The next night she falls asleep but wakes at the exact same hour she was called the night before. Looking at the clock, she wearily return to bed.

The following morning hunger is more pronounced, but our hero is not going to succumb to sleeping "aids." She carefully goes to bed earlier, reading a diverting mystery to get her mind off her terrible tired-wired feeling, and dully falls asleep - only to once again wake at 3 AM.

At this point, sleep converts into her second or third job. Sleep aids are reluctantly ingested along with a series of internet posts on "just how to get to sleep." But the body keeps duly waking at 3 AM. More tea, coffee, and cokes are drunk to keep work performance high, until falling asleep proves difficult. The lure of Ambien and Lunesta becomes increasingly arresting.

The really nasty part of psychophysiologic insomnia is that it makes more of itself. A stressed out body becomes more stressed. Less sleep leads not to the normal compensation of recovery sleep but to ever increasing arousal. Keep people with psychophysiologic insomnia up all night, and unlike most other types of insomniacs, they sleep less over the next 24 hours.

And accompanying the sleeplessness comes hunger. As Eve van Cauter's group frequently demonstrates, keep people up part of the night and they begin to look diabetic. They crave fat and sugar. In one meta-analysis looking at many combined studies, partially sleep deprived people take in an average extra 385 calories a day.

You don't need to eat those additional calories very long to gain weight. And the bigger people get, the less efficient their sleep.
Psychophysiologic Insomnia and Stress
Insomnia is really common. Psychophysiologic insomnia is particularly common among working people, particularly those with 24/7 jobs, children or dependent parents. With little time left for rest, getting less rest produces cascading effects on weight, mood, and performance.

Fortunately there are many ways to deny stress. One is to recognize that not every night will produce a glorious sleep. Even "perfect" sleepers wake 15-20 times a night. Perhaps only 5% of the population sleep "well" every night. In the Internet Age it's ordinary to be woken.

But the human body always learns. And one of the best ways is to get more sleep is to take naps. Short naps in the middle of the day often compensate for poor sleep at night. And they're more available on non-work days.

Stress also responds to exercise, meditation, and mindfulness, even to the realization that sleep itself should never be viewed as work but as one of the joys of life. There are hundreds of ways of getting better sleep.

Stress is normal. So is occasionally poor sleep. And a biologically intelligent approach to stress, which views it as an issue with thousands of possible solutions, can lead to greater ease in dealing with endless challenges of daily living.

Problems are always present. A cognitive approach to see one's world in terms of solutions, rather than endless difficulties, can provide solace even when help seems impossible.

Including in the middle of a hungry, sleepless night.

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Stress makes you sleepless. Insomnia makes you hungry, especially ravenous for fat and sugar. You eat more, gain weight, get more stressed. Then repeat. When expectations exceed realities stress becomes one's constant companion. The plane flight to see your ailing mother is delayed, then cancelled.

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University Health Center UHC is open and here for you. Visit your UHC Patient Portal to make an appointment. Emergencies & After Hour Care 24/7 Mental Health Support: 706-542-2273 | Sexual Assault 24 Hour Hotline: 706-542-SAFE 55 Carlton St. Athens, GA 30602 706-542-1162 | contact@uhs.uga.edu Facebook Twitter Instagram Envelope Youtube Please don't delete the post below (UGA Alert Notice)....

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29 College Student Sleep Statistics - The Impossible Dream?

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These 29 surprising college student sleep statistics will show why more than 50% of university students suffer from sleep deprivation and daytime sleepiness.

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Biobehavioral Factors That Shape Nutrition in Low-Income Populations

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Biobehavioral Factors That Shape Nutrition in Low-Income Populations

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Although evidence exists for an association between income level and diet quality, a causal relationship has not been established. A number of studies found that the price of nutritious food and the time cost to prepare foods are economically driven reasons for this relationship. However, in addition to economic constraints, low-income individuals and families face a number of additional challenges linked with food choice, eating behaviors, and diet-related chronic conditions that contribute to diet quality and health. Low-income individuals have a higher burden of employment-, food-, and housing-related insecurity that threaten the livelihood of their household. Poverty and exposure to these insecurities are hypothesized to activate biobehavioral and psychological mechanisms-endocrine, immune, and neurologic systems-that influence food choice and consumption. Examples of biobehavioral and psychological factors that influence diet are stress, poor sleep, and diminished cognitive capacity. High levels of stress, poor sleep, and cognitive overload compound the challenges of economic constraints, creating a mentality of scarcity that leads to poor diet quality.

View Abstract

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Biobehavioral Factors That Shape Nutrition in Low-Income Populations: A Narrative Review

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Although evidence exists for an association between income level and diet quality, a causal relationship has not been established. A number of studies found that the price of nutritious food and the time cost to prepare foods are economically driven reasons for this relationship.

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We are just a month away from the New Year, and many of you have plans to make some healthy new changes. Whether you plan to start the new year with a new diet, such as paleo, keto, Whole 30, or intermittent fasting, your new-and-improved healthy eating and weight-loss strategy is guaranteed to involve reducing sugar.

I'm hearing from a lot of my patients that their sleep has improved since they started their version of eating clean. One of the most potent, underrated benefits of eating well, especially when paired with exercise? A big boost in sleep. Many patients tell me that since they gave their diets a reboot they're finding it easier to fall asleep, they wake up less often, and they rise in the morning feeling better rested and more energized. (A lot of today's popular diets also come with potential hazards for sleep. Read up on the pros and cons of keto, paleo, and intermittent fasting here and here.)

For all its benefits, staying away from sugar isn't easy. I have a serious sweet tooth, so I understand this struggle. You know it's the right thing to do, but cookies, chocolate, and ice cream just call out to us, don't they?

Have you committed to reducing your sugar intake this year? Looking for some fresh motivation to limit the sugar in your diet? Spend a few minutes going over some of the biggest ways sugar can prevent you from getting your best sleep.
Sugar reduces sleep quality
There is evidence that consuming more sugar is linked to more restless, disrupted sleep. A 2016 study included healthy volunteers placed into one of two groups. One was fed a controlled diet that limited added sugars and fats, and emphasized fiber. The second was allowed to eat whatever they wanted, in whatever amounts. Researchers found that the second group consumed significantly more sugar and fat-and their diet had an impact on the quality of their nightly rest. The volunteers who consumed diets with more sugar spent less time in deep, slow-wave sleep. This sleep stage is essential for the body's physical restoration and healing, as well as for maintaining a healthy metabolism and immune function. The volunteers who ate more sugar also took longer to fall asleep. And they experienced more restless sleep, with more frequent awakenings throughout the night.

Some sugary treats also contain caffeine, which will undermine your sleep, especially if you consume it in the evenings. Ever snacked on some dark chocolate and had a fitful night of sleep follow? That's a one-two combination of sugar and caffeine interfering with your rest.

Sugar stimulates appetite and cravings

Eating sugar activates the brain's reward circuitry and a complex web of hormones related to hunger and metabolism. (Sugar is such a powerful trigger that even catching sight of a sugary treat is enough to stimulate the brain's reward system, studies show.) In response to sugar, the brain releases dopamine-a hormone that delivers powerful feelings of pleasure and satisfaction. The more sugar we consume, the less sensitive our brains become to that dopamine rush. We need to produce more dopamine in order to experience the same feelings of pleasure and satisfaction. And that translates into a need to eat more sugar. (If this all sounds a lot like drug addiction, you're right: The dopamine-activated reward pathways in the brain that are affected by sugar are the same ones affected by alcohol, drugs, and other potentially addictive behaviors like gambling and sex.)

Eating sugary foods-and the additional body fat that typically comes from a high-sugar diet-reduces the effectiveness of hunger-suppressing and metabolism-regulating hormones, including leptin and insulin.

What does this have to do with sleep? Cravings and an appetite distorted by over-consumption of sugar lead to late-night eating that will disrupt your sleep. And that poor sleep, in turn, makes our sugar cravings even worse: A wealth of studies show that poor quality and insufficient sleep interfere with the normal production and function of appetite-regulating hormones including leptin and ghrelin. Poor sleep also interferes with insulin, the hormone that is a key regulator of blood sugar. A regular sugar habit can set in motion a cycle of disrupted sleep and an overstimulated appetite that is tough to break, and over time leads to weight gain, as well as prediabetes and diabetes.

A low-sugar, high-fiber diet that focuses on whole, unprocessed foods will help keep your gut healthy. It will also help you sleep better. A great night of restful sleep is another reward for saying no thanks to the sugar temptations that come our way.
Sweet Dreams, Michael J. Breus, Ph.D., DABSM

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The Connection Between Sugar and Your Sleep

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We are just a month away from the New Year, and many of you have plans to make some healthy new changes. Whether you plan to start the new year with a new diet, such as paleo, keto, Whole 30, or intermittent fasting, your new-and-improved healthy eating and weight-loss strategy is guaranteed to involve reducing sugar.

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Infographic: 5 Tips to Manage Stress For Success

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Infographic: 5 Tips to Manage Stress For Success

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This website was very helpful in doing our market research on college students.

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College students News, Research and Analysis - The Conversation

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From graduation ceremonies and sports to research and instruction, COVID-19 is changing the face of higher education. Here, three university presidents share their thoughts on what the future holds.

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This blog, provided by the American Council on Education, provides a great deal of information about college students mental and physical health issues.

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A Higher Education Blog by the American Council on Education

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Sign up to subscribe to Higher Education & National Affairs (HENA), ACE's biweekly newsletter covering events in Washington that impact higher education and ACE's activities in international education, leadership, research and analysis, and adult learning and attainment.

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Relationship Between Stress, Eating Behavior and Obesity 

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Relationship Between Stress, Eating Behavior and Obesity 

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Abstract

Stress is thought to influence human eating behavior and has been examined in animal and human studies. Our understanding of the stress-eating relation is confounded by limitations inherent in the study designs; however, we can make some tentative conclusions that support the notion that stress can influence eating patterns in humans. Stress appears to alter overall food intake in two ways, resulting in under- or overeating, which may be influenced by stressor severity. Chronic life stress seems to be associated with a greater preference for energy- and nutrient-dense foods, namely those that are high in sugar and fat. Evidence from longitudinal studies suggests that chronic life stress may be causally linked to weight gain, with a greater effect seen in men. Stress-induced eating may be one factor contributing to the development of obesity. Future studies that measure biological markers of stress will assist our understanding of the physiologic mechanism underlying the stress-eating relation and how stress might be linked to neurotransmitters and hormones that control appetite.

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Relationship between stress, eating behavior, and obesity

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Stress is thought to influence human eating behavior and has been examined in animal and human studies. Our understanding of the stress-eating relation is confounded by limitations inherent in the study designs; however, we can make some tentative conclusions that support the notion that stress can influence eating patterns in humans.

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The Rise of Mental Health on College Campuses 

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The Rise of Mental Health on College Campuses 

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The Rise of Mental Health on College Campuses: Protecting the Emotional Health of Our Nation's College Students - Higher Education Today

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Nance Roy, chief clinical officer of the Jed Foundation and assistant clinical professor at the Yale School of Medicine Department of Psychiatry, looks at steps colleges and universities can take to support student mental and emotional health. This post is the latest in a series on college student mental health and well-being.

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Get a personal trainer certification from NASM. Top rated trainer certification programs, study guides, exam prep, and advanced credentials

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-Study consisting of 305 undergraduates

-Positive associations among measures of emotional, psychological, and social well-being, mindfulness, sleep quality, and morningness.

-Mindfulness is a direct predictor of well-being and for mindfulness as an indirect predictor of well-being, mediated by sleep quality.

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Abstract

The current study tested predictions that well-being and mindfulness are positively associated with sleep quality and with a morning circadian preference. A model was also tested wherein mindfulness directly predicts well-being and indirectly predicts well-being through improved sleep quality. Results from a sample of 305 undergraduates revealed positive associations among measures of emotional, psychological, and social well-being, mindfulness, sleep quality, and morningness. A path analysis yielded support for mindfulness as a direct predictor of well-being and for mindfulness as an indirect predictor of well-being, mediated by sleep quality. Results are considered in terms of additional plausible relationships between mental health and sleep, and in terms of suggestions for future work.

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Relations among mindfulness, well-being, and sleep

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The current study tested predictions that well-being and mindfulness are positively associated with sleep quality and with a morning circadian preference. A model was also tested wherein mindfulness directly predicts well-being and indirectly predicts well-being through improved sleep quality.

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-Trait mindfulness predicts healthier eating across three distinct measures.

-Manipulated state mindfulness reduces calorie consumption.

-Effects of mindfulness on healthy food choices are mediated by food attitudes.

-Results found in non-clinical samples without specific training in mindful eating.

-Results suggest generic mindfulness training may enhance healthy eating.

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Highlights

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Trait mindfulness predicts healthier eating across three distinct measures.

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Manipulated state mindfulness reduces calorie consumption.

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Effects of mindfulness on healthy food choices are mediated by food attitudes.

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Results found in non-clinical samples without specific training in mindful eating.

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Results suggest generic mindfulness training may enhance healthy eating.

Abstract

Obesity and excess weight are significant societal problems. Mindfulness may encourage healthier weight and eating habits. Across four studies, we found a positive relation between mindfulness and healthier eating. Trait mindfulness was associated with less impulsive eating, reduced calorie consumption, and healthier snack choices. In addition, we found a causal effect of mindfulness on healthier eating. An experimental manipulation of state mindfulness led participants to consume fewer calories in a spontaneous eating task. We also found preliminary evidence that mindfulness affects eating behavior by encouraging attitudinal preferences for healthier foods. Taken together, these results provide strong evidence that mindfulness encourages healthier eating, even in the absence of specific instruction in mindful eating. These results suggest that generic mindfulness-based strategies could have ancillary benefits for encouraging healthier eating behavior.

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Mindful eating: Trait and state mindfulness predict healthier eating behavior

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Trait mindfulness predicts healthier eating across three distinct measures. * Manipulated state mindfulness reduces calorie consumption. * Effects of mindfulness on healthy food choices are mediated by food attitudes. * Results found in non-clinical samples without specific training in mindful eating. * Results suggest generic mindfulness training may enhance healthy eating.