7: A Healthy You

EMOTIONAL WELLNESS

Emotions, like stress, are a part of everyday life. Happiness, joy, sadness, anger, etc., are emotions we all have the innate ability to feel. Universally, sadness can and does occur when there is loss. Joy can occur when there is a sense that all is right in the world. It is important to note that emotional wellness does not dictate that one is joyful and happy, but not sad or angry. The trick is to deal constructively with any emotion you may be having by taking time to pause, understanding the root of the emotion, and reacting to it in a way that is healthy. This can be much easier said than done at times. As with many things in human nature, how we interact with our emotions is connected to both nature (our innate personality) and nurture (our environment). Some people are inherently more emotive and reactive. Others take their cue from what they witnessed in others dealing with emotions while growing up. For example, in some families, the emotion of anger is easier and safer to show than sadness or grief. However, expressing anger often can have detrimental effects in our lives.

The good news is that we each can change our reactions to our emotions. When experiencing a strong emotional reaction to an event, we first need to survey whether that reaction is appropriate for the situation or “over the top.” Taking a pause and noticing what you are feeling is the first step toward engaging in your emotions. Incorporating a pause may be as simple as taking a breath. For some individuals, this may be a new, different, and even uncomfortable experience. But the key is to get in touch with your feelings. When emotional reactions are strong, we need not only to connect with our feelings but also connect with any additional storylines we are attaching to a situation.

For example, you may feel angry if a friend cancels a social engagement at the last minute. If you take a moment to breathe and connect with your feelings, you may understand that not only are you feeling angry, but your true feeling is that of rejection. If you have prior experience or trauma connected to rejection, your emotional reaction may be relatively strong. Furthermore, you may connect the prior experience to the recent experience. Or, as in the example, you may be adding a story to your feelings of rejection that may go something like this: “My friend cancelled on me because I am not all that fun to be around.” Of course, if there is no pause or time to reflect on your feelings and associate storylines, you may react harshly by saying something like, “Well, I didn’t want to be friends with him/her anyway.”

Beyond connecting to and understanding your own emotions, emotional wellness also is linked to reading the emotions of others. Depending on your personality and the personalities of others, this may be quite easy or difficult. Engaging with someone who is exhibiting positive emotions (happiness, satisfaction, hopefulness, love) is easier than engaging with someone who is struggling with difficult emotions (shame, sadness, hate, jealousy). Learning how to “stay” with others even when they are struggling allows two things to happen: first, the person struggling feels connected to you and second, you may begin to strengthen your sense of hopefulness, persistence, and dedication to that relationship and to yourself.

The notion of a positive self-concept also is connected to emotional wellness. A positive self-concept is about accepting who you are – a flawed human being, who can offer much to the world. Since we operate in a society that gives us plenty of opportunity to compare ourselves to others through evaluation and competition, we may struggle to accept our failures and mistakes. Instead of focusing on our strengths, we may develop an inner critic that tells us we are doing something wrong but fails to point out what we are doing right. If you have a harsh inner critic, you understand what is meant here. On some level, most people understand this. What do we do to quell the inner critic and take away its power? We focus on positivity and opportunities for gratitude. In addition, we may practice self-compassion, which is the ability to look at yourself lovingly, even when you “goofed up” tremendously. It is the ability to bring humor and gentleness to a situation. In other words, being able to cut yourself some slack. Being gentle with yourself is the first step toward improving your social relationships as well as initiating new ones.

Enhancing one’s emotional health can be difficult to navigate alone. If your emotions are negatively affecting your daily function at home, school or work, perhaps it is time to talk to a trained, objective person such as a counselor or social worker. As noted in Chapter 5, Moraine Valley Community College has counselors on campus to meet with students who are struggling. You can meet with a counselor in Building S, Room S202 or schedule an appointment by phone, 708-974-5722, or email, Email: Counseling [counseling @morainevalley.edu].

SOCIAL WELLNESS

Social wellness is not about having many friends. One definition of social wellness is as follows: “Social wellness is the ability to create, maintain, and promote good relationships with others.” These relationships should be mutually respectful, maintain appropriate boundaries, and allow one to be himself or herself. Healthy communication is a key component of this dimension of wellness. Being able to reach out to others under a variety of circumstances is helpful when developing social support and connection.

College students often struggle with feeling socially disconnected for many reasons. Friends go to other colleges, it can be difficult to immediately feel connected to the college of choice, and balancing school and other responsibilities such as work does not always allow students time to develop new friendships or maintain old social connections. This lack of connection can cause feelings of discontent to grow.

The concept of social wellness encompasses the ability to create, promote, and maintain meaningful relationships by being present and mindful with others, which provides a solid foundation for a social support system. Furthermore, it includes exhibiting solid communication skills with appropriate assertiveness while understanding appropriate boundaries and being respectful of others. These skills provide an opportunity for building new and diverse relationships. In short, students who display social wellness have solid relationships that are healthy and varied.

Many students may require new approaches to successfully build relationships in the community college environment. Most students who attend community college come from a more structured setting, whether in high school or at work. For most individuals in these settings, they interact with a set group of people at work or in class. On a larger community college campus like Moraine Valley’s, there are several thousand students who attend classes. Students can enroll in classes meeting anytime from 7 a.m. to 8 p.m. at three different campus locations. Therefore, the opportunity to form natural connections like those formed in high school over the course of a year, where students may have more than one class together, is often reduced to one semester in one class. Additionally, for students returning to college after being in the workforce, there no longer is the opportunity for bonding with coworkers seen every day.

The good news is that, although there may be fewer opportunities for social connection in a community college setting, relationships can develop. According to the American Psychological Association, the best way to enhance your social support network is to “be proactive” and “cast a wide net” (2019). Being proactive means you may need to move outside your comfort zone by simply saying “Hi” to a classmate. During certain classes, like this COL-101 course, students often are given opportunities to work together in groups, allowing for social connection. This is the perfect opportunity to engage in conversation with someone you do not know. Even a smile is a form of social engagement, which may blossom into a friendship or romantic relationship. Here are some tips to enhance your social network as you transition into college:

• Join a club. Membership in a club can help you meet people with mutual interests.
• Make a commitment to talk to one person in each of your classes at the beginning of each semester. Ask simple questions such as “Do you have job?” or “Have you taken a ___________________ class before?” or “Are you planning on transferring?”
• Do not get discouraged if someone you reach out to does not respond or seems uninterested. Remember, they may be nervous about interacting with new people just like you are.
• Ask your classmates if they are interested in studying together. Often, students like to bounce ideas off each other when learning new concepts.
• Hang out in student lounges on campus where you may have the opportunity to engage in conversation with other students.
• To engage with the campus, you must be on campus. Too often, students simply attend classes and leave. You should use public spaces and campus resources to engage socially with others.

Why bother with staying connected to others? Why should you care about maintaining a social support network? Social wellness and connection is one of the most critical factors in predicting long-term physical and mental health for individuals of all ages.

SPIRITUAL WELLNESS

Often, what comes to mind when we think of spiritual wellness is being religious, but that does not necessarily need to be the case. At the heart of spiritual wellness is developing a sense of purpose in life. This often is a very personal and lifelong journey for most people. In our hurried lives, we often forget to take time to reflect on what is important to us and why. By incorporating contemplative practices, such as meditation, journaling, prayer, and creating art or music, we can develop a deeper connection to ourselves. Having a sense of spirituality, a sense of something bigger “out there” often is what helps us through the difficult times in our lives. Many individuals develop a sense of purpose by helping others through volunteering or even the career they choose to pursue. After taking the time to research and self-reflect, consider what spiritual wellness means to you. Know that there are many diverse resources and communities on campus as you navigate your journey. Please do not underestimate the importance and power of spiritual wellness.

“We are not human beings having a spiritual experience, we are spiritual beings having a human experience and Infinite love is the only truth; everything else is an illusion.”

—Pema Chodron

OCCUPATIONAL WELLNESS

The first step toward maintaining occupational wellness is finding a job or career that is rewarding and satisfying. Obviously, a job you have during your college career may not be entirely satisfying, but it should be a place where you feel emotionally, socially, and physically safe. Your job should not completely exhaust you every time you work. Also, since you are currently in college, it is important that your work schedule is appropriate for your current course load. Students often make the mistake of working more hours to get ahead financially but sacrifice the opportunity to be as academically successful as possible.

Workload also is connected to occupational health. The number of hours you work should coincide with the amount of work you are asked to complete. Racing from task to task without a break during your shift can lead to burnout and stress. According to the Illinois Department of Labor, if you are working more than 7.5 hours, your employer is required by law to give you at least a 20-minute meal break, no later than 5 hours after beginning work. This break may or may not be paid, but it is important to step away from your job after an extended period of time. This time can give you a necessary physical or mental break, which may improve your stamina and productivity.

Furthermore, your job can enhance your sense of self as well as your social support systems. A good day at work can promote feelings of accomplishment and overall well-being. Whether you finished an important task, helped a fellow coworker solve a problem, or brought a smile to a customer’s face, you inherently will feel a benefit as well. When you work with people who share a common mission or goal, there is a natural bond that also takes place.

If you are looking for your first job or need a new job that is a better fit for you, keep Moraine Valley Community College’s Job Resource Center in mind. The center provides several key services to students and alumni related to securing internships and jobs.

PHYSICAL WELLNESS

For the most part, by the time students reach college, they have received some education regarding what they need to do to stay healthy. “Eat healthy,” “Get plenty of sleep,” and “Exercise regularly” are statements we have heard before. On some level, we know we should make taking care of our bodies a priority. Unfortunately, when we are stressed or trying to balance work and school, taking care of ourselves physically often is low on the priority list.

Whether due to lack of time, or out of the necessity to be budget conscious, one can easily gravitate toward eating fast food. It is quick, easy, and does not require a lot of forethought. A quick can of pop with a bag of chips is both easy to eat and provides a quick energy boost. Unfortunately, these options do not provide essential nutrients like protein, vitamins, healthy fats, or fiber. Food and drinks are fuel for our bodies. We would not consider putting watered-down gas in our cars because, in the long run, it will ruin our engines. Similarly, we should treat our bodies like the engines they are.

We may not correlate how we feel both physically and emotionally with what we eat and drink. We may have plenty of other excuses as to what makes us feel unwell, including being stressed out, having an argument with a friend, or working too much. While these may be relevant examples, it could be argued that taking care of ourselves physically allows us to more effectively navigate such stressors.

Thankfully, there are many websites and smartphone apps that can assist us in making the right choices regarding our physical health. For example, MyPlate at www.choosemyplate.gov/MyPlate allows individuals to track food intake and physical activity. Some people have an aversion to tracking what they eat, so here are some quick tips regarding healthy eating:

• Start your day with a breakfast that includes protein. Too often, students choose not to eat until the latter half of the day when they are feeling completely depleted.
• Carry healthy snacks in your backpack in case you need a quick “refuel.” Apples, peanut butter, nuts, and granola bars are good choices.
• Drink water instead of pop, coffee, or fruit juice.
• Eat some fiber (an apple, carrot sticks, etc.) at the beginning of a meal.

These conversations may be difficult for students who are housing or food insecure. Moraine Valley has several resources to assist if you find yourself in this situation. One resource includes a full-service food pantry, located in the S Building. Please contact Email: Counseling [counseling @morainevalley.edu]if you need assistance.

We all know regular exercise is important to our health, but how much exercise do we need? What can motivate us to follow through on an exercise plan? According to the Center for Disease Control (CDC), adults need muscle strength activities approximately two times a week, working all the key muscle groups. In addition, adults should also have at least 2 hours and 30 minutes of moderate aerobic activity, such as brisk walking, or 1 hour and 15 minutes of vigorous aerobic activity, such as jogging or running, per week. The key to aerobic exercise is maintaining an elevated heart rate for at least 30 minutes at a time to reap the benefits. Obviously, exercise requires planning and must be worked into your weekly schedule. Like many things in life, if it is not scheduled, it may not happen.

Moraine Valley students who enroll in courses full time have the benefit of a free membership to the college’s state-of-the-art Health, Fitness & Recreation Center (FitRec). Part-time students also can access the center for a nominal fee. The FitRec features the following:

• A large fitness floor with more than 60 pieces of cardio equipment
• A free weight room
• Life Fitness and Matrix strength equipment
• A three-lane indoor track
• Four group fitness studios
• A three-court gymnasium
• A four-lane pool, whirlpool, and steam rooms

In the FitRec, group fitness classes are available from morning until night, including classes from spinning to Zumba and yoga to Pilates. If you are feeling intimidated by any of the fitness equipment, plenty of staff members are available to help you.

If you are sleep deprived, working out may be the last thing on your mind, since sleep affects your energy level. The CDC indicates that adults should get no less than seven hours of sleep per night to promote health and well-being.

Unfortunately, approximately one third of adults surveyed are getting less than the recommended seven hours of sleep per night. Since consistently sleeping less than seven hours per night is correlated with significant health issues such as obesity, diabetes, heart disease, and depression, making sure to get enough sleep is another important piece of the health puzzle. Determining your sleep schedule also takes forethought and planning.

If you feel your sleep has become troublesome and/or inconsistent, you may want to follow these sleep tips from the Mayo Clinic.

• Maintain a regular sleep schedule
• Avoid heavy meals before bed. Nicotine, alcohol, and caffeine may also have negative impacts on your sleep
• Create an environment conducive to rest and relaxation. Lighting, temperature, and noise levels are things to take into consideration
• Limit daytime naps to short periods of rest
• Include physical activity in your daily routine
• Utilize stress management techniques

Getting less sleep than recommended is okay occasionally. But remember, you cannot repay your sleep debt during the school week by sleeping long on the weekends. If you are consistently sleeping less than seven hours a night, it is time to look at the root of the problem. Is it because you are suffering from insomnia (cannot fall asleep, wakeful during the night, wake up too early) or do your daily responsibilities and schedule prevent you from getting the sleep you require? In either case, it is important to address the problem, so it does not affect your physical and mental health. Simple lifestyle changes such as the ones listed above can make a big difference. If those do not remedy the problem, perhaps it is time to talk to a counselor to get behind your sleep issues.

INTELLECTUAL WELLNESS

How do we keep ourselves intellectually well? One of the main components of intellectual wellness relates to expanding our knowledge, skills, and abilities. Since you have made the decision to attend Moraine Valley, you can work toward your intellectual wellness by staying current in your classes. You can ask questions of your instructors, visit the Tutoring Center, and join organizations, all in pursuit of deeper knowledge. Ways to stay current in your classes include planning when you are going to study, emailing your instructors when you need to be absent, visiting your instructors during office hours when you have questions, and reviewing the content presented in class.

Most people may not think of attending college as a path to wellness. However, continuing your education in a positive, proactive manner can enhance your overall wellness in several dimensions: intellectual, financial, occupational, and social. Not only do you gain knowledge through college attendance, you can learn different perspectives as well. You are attending classes with students and professors from different cultures, different ages, and different worldviews. What an opportunity for intellectual growth!

ENVIRONMENTAL WELLNESS

It probably is safe to say that our society loves convenience. Grabbing a plastic water bottle is so much faster than finding a container and getting water from the tap. Using the plastic bags provided at the grocery store is more convenient than making sure we bring the reusable bags from the car. Driving to school or work instead of coordinating and carpooling with others who may have the same general schedule is the easier option. Throwing out a recyclable item in the trash rather than finding a container for recyclables is less of a hassle. Unfortunately, many of the daily lifestyle choices we make negatively impact the Earth’s environment.

“The environment is everything that isn’t me.” —Albert Einstein

The first step toward environmental wellness is understanding your actions and how they affect our planet (Global Wellness Institute). One way to gain an understanding is to take one item that you used or consumed today and trace it back to its beginning. Take something simple like an apple: Where did the apple come from? Was it grown locally? Or was it transported from another city, state, country, or even continent? Did it come by plane or truck? How much fuel was used? What pollutants were emitted during transport? Who harvested the apple? Was it picked by hand or by machine? If by machine, what fueled the machine? Were pesticides used to prevent bug and worm infestation of the tree and fruit itself? What effect do pesticides have on our environment, on animals, and other humans? How were the apple trees planted in the first place? Was a natural habitat disturbed to make way for an apple orchard? An apple is only one example of a product that many consider natural, and it does not even have a container. Imagine all that goes into a can of pop and how it impacts the environment. By simply taking the time to reflect, you become cognizant of the path our consumables take to get into our hands, and you can have a much greater appreciation of our resources.

Another aspect of environmental wellness is to work toward a genuine appreciation of nature. Imagine your favorite forest preserve has disappeared because of a man-made issue. Imagine your favorite lake is no longer enjoyable because it is so polluted with trash and chemicals that nothing can survive there. Contemplating such scenarios and spending time enjoying the great outdoors has several benefits. We can gain a greater understanding of how our actions impact the environment, and slow down and disconnect from the fast pace of our lives. Furthermore, we can reap the physical benefits of fresh air and sunshine.

FINANCIAL WELLNESS

Many young people struggle with financial issues during early adulthood, whether or not they attend college. Being a college student usually adds even more pressure to financial wellness. Since financial wellness is so critical to students’ success and ability to pursue education, a more in-depth review of financial wellness concepts was covered in the previous chapter.