self care

Enjoy Winter Break

With finals over,students are ready to rest and enjoy the Winter Break. It’s important to take time to have fun and relax so you can begin strong when the new semester starts, so here are four ways you should take care of yourself over the winter break.

Take Care of Your Physical Self

No doubt you want to have some fun during your break, but take time to get some rest and relax. You don’t want to return in January more tired than you were when you left. During the crunch of finals, many students don’t take time for meals or eat enough of the right foods. What you put into your body is important, so refuel your body by making good food choices. And, make time to exercise. While it is tempting to lay around watching movie marathons on Netflix, exercising consistently for thirty minutes three to six times a week will increase your ability to be proactive when you return to campus instead of reacting to all the outside forces around you. As a bonus, all the endorphins you produce will help you enjoy your break even more.

Take Care of Your Brain

After all the studying and preparing you do before your finals, you may think that you just need to empty your brain for a while. What you want to do it feed it; or more specifically, feed the creative side of your brain. Let’s face it; almost all your finals required you to use the left side of your brain. You had to practice logical thinking, accuracy, and analysis, and all that brain work has left you exhausted. To refresh your brain do something creative. Read a book, just for fun. Write in your journal, or blog, or just a letter to a friend or family member. Paint something, take some pictures, build in Minecraft, sing and dance, or play some video games. Do something that requires you to be intuitive, subjective, random, and creative. Rest the left side and enjoy engaging the right side of your brain.

Take Care of Your Spirit

Taking care of your spirit means to reconnect to your value system and the things that inspire you. This is a very personal form of renewal and people do it very differently. Some people immerse themselves in distinguished literature or surround themselves with great music. Others head outdoors to communicate with nature. Still others refresh their spirit through prayer and meditation. Whatever method you use, take the time to reconnect and recommit yourself to those things that inspire and uplift you.

Take Care of Your Emotional Self

Take some time to heal after the stress of finals. Spend time with people you enjoy: with family and friends who make you feel loved and secure. Perform at least one act of service, especially an act of anonymous service, where you will gain nothing more than the satisfaction of helping others. Make a difference to someone else on a small way. As humans, doing something that is meaningful and beneficial to others brings out the best in us and renews our emotional self.

You will find that the best self-care comes through finding the balance in each of these four areas. So enjoy your Winter Break, relax, and we will see you when you return in January.

Come Outside: Green Spaces at UAMS

Ever find yourself inside on one of those glorious warm sunny days when nature seems to beckon us to come outside? Maybe, like me, you weren’t raised in the city, and you need some fresh air and a chance to stretch your arms and inhale and exhale deeply. Maybe you miss the the chatter of the critters and the sounds of human living going by. It’s rejuvenating (it makes us young again) to smell the delightful aromas of the blooms or of a just-passed rain—you can almost taste the dewy sweetness. How nice to be caressed by the gentle massage of a breeze, to see green plants and birds on the wing, butterflies at a blossom. But, we live in a mini-city of concrete high rises and technological marvels. It’s not so easy to get outside and breathe free.

There are some green spaces around UAMS, don’t you know. Tucked here and there are some spaces where you might decompress for a few moments. You might even take your studies and work outside. I’ve located and noted places around the campus with benches, in some cases tables and shade. For the most part, these are also green spaces designed with a variety of plant life and often soothing water feature backdrops. Come outside and enjoy.

Green Spaces at UAMS

The gardens among the campus buildings behind the student center and the COPH building. There are 3 outdoor spaces, each of which is lined with greenery and includes benches:
- Between building 4A and building 5A.
- Between building 7A and buildings 2 and 3, next to 5A.
- Between building 7A and 6A, this is the “Legacy Garden.”
There are some shaded tables and chairs outside the student center (around the side of the building from the entrance).
There are benches on the hill behind and above I. Dodd Wilson building.
There are some shaded tables and chairs outside the Resident Hall Administrative Services building.
There are several balconies with tables and chairs in Rahn Education building. The largest (also the most used) is outside the Metro Deli 2 indoor seating area. It appears to me that there are balconies facing north toward the Hillcrest area, facing east toward downtown, and facing West.
The UAMS Garden, also called the Chancellor’s Garden on Campus Drive outside the Chancellor’s suite and accessible from the sidewalk on Campus Drive.
There are shaded tables and chairs outside the cafeteria which is located on the ground floor of the Central Building. There are often several people in this area, eating and visiting so it may not be as conducive to study and quiet.
The Healing Garden outside the Gathering Place café on the first floor of the Rockefeller Cancer Institute.
Off the first floor lobby of the hospital toward parking one and looking toward the VA center there are some outdoor benches.
Outside of the Psychiatric Research Institute (PRI) there is a small green garden space with bench seating.

The weather appears to be moving slowly toward cooler Autumn. It’s a good time to be outside.

Good Sleep is Important for Wellbeing

We welcome the Student Wellness Center to our Student Success Blog. This is the first installment in an anticipated series addressing important self-care topics. We are relying on the expertise of the staff at the Student Wellness Center to guide our students to better health and better academic success. Our author this week is Dr. Kelly Kilgore, M.D., a resident physician in the Student Wellness Center.

Sleep is a naturally recurring state characterized by altered consciousness. Good sleep plays an important role in physical health, mental health, and quality of life. It is vital to many of the body’s mechanisms including restoration of the immune, nervous, and musculoskeletal systems and is important in maintaining mood, memory, and cognitive performance. The body resorts to an anabolic state during sleep which allows these restorative processes to take over. The sleep state is also important in hormone regulation including insulin and plays a role in decreasing risk for ailments such as heart disease, hypertension, and diabetes. Good sleep promotes improvements in cognitive function, in better overall health outcomes, in immune function, and in weight maintenance.

Sleep is a time for development of new neuronal connections, and these pathways are essential to learning and remembering new information. Good sleep also promotes focus, concentration, decision-making, and emotional stability. These benefits are especially important for students who rely on optimal focus and retention of learned information to be successful. It’s clear that good sleep is needed for us to be at our best. However, sleep is often the first thing that busy (and stressed) people squeeze out of their schedules. Good sleep habits are practices that can help busy people in improving sleep quality.

Here are some tips:

Go to bed and wake up at the same time every day to avoid disruption in sleep-wake rhythm.
Use the bed for sleeping and sexual activity only. Make sure your bedroom is cool, quiet, and dark. White noise machines, fans, eyeshades, blackout curtains, or earplugs can be helpful.
Avoid large meals close to bedtime, but a light snack such as milk, cheese or peanut butter can be helpful. Avoid alcohol, nicotine, and caffeine, especially in the evenings.
Spend some time outside every day. Get moderate physical activity, but avoid exercising right before bedtime.
Avoid naps as this disrupts the drive to sleep at night. But, if you must nap, keep it before 3 pm and brief (ideally 30 minutes or less).
Have a bedtime routine that incorporates relaxation practices. During this time, avoid artificial light provided by electronic devices. If you have difficulty quieting your thoughts, try setting aside some time in the evening specifically for thinking, planning, and problem-solving. Jot down your thoughts so you can set them aside for the next morning.
If you are awake in bed for more than 20 or 30 minutes, get up out of bed and do a quiet activity such as light reading and return to bed when you feel that you could fall asleep with ease.
If you find you are not falling asleep, do not “try” harder to go to sleep. This can backfire and stimulate you to be more awake. Just think of something “soothing” and “relaxing”.

Chronic insomnia affects 10-15% of the population. If you are having trouble sleeping, know that you are not alone! There are numerous reasons for poor sleep including genetics, mental health problems, substance abuse, and sleep disorders such as sleep apnea, restless legs, narcolepsy, and circadian rhythm sleep disorders. Warning signs for sleep disorders include unrefreshing sleep with adequate sleep time, witnessed apneas, snoring, or falling asleep at inappropriate times such as while driving, or during a conversation. If you suspect that you have a sleep disorder or an untreated mood disorder affecting your sleep, please see your doctor for an evaluation.

Choose What Matters

Welcome to UAMS, especially to students in the College of Nursing! You are the reason I’m here! I am the Student Success Center faculty member who specifically works with College of Nursing students. I’m excited to be a part of what we get to offer to students: Academic Coaching, Peer Tutoring, and many other resources!

When I was invited to write this welcome post, I started thinking about what I would say to my past self. It would be this: Choose what matters most to you, and make time for those things.

As you go through your program, you’ll have multiple things vying for your attention: classes, career, family, yourself. All of these are good things, but by being picky and creating margin in your life, you can make time for the things that matter the most to you.

Choose to Be Picky

When you are choosing where to spend your time and energy, be picky.

It’s easy to think that the more things you do, the better your experience will be. That’s not always the case. In the 1991 comedy City Slickers, the cowboy Curly tells Billy Crystal’s character that in life only “one thing” matters, but that he’ll have to figure out for himself what that “one thing” is.

For some of you, the “one thing” may be forming a study group that works hard together and supports each other; it may be seeking out Peer Tutoring (or being a Peer Tutor) so that you can get the most out of your educational experience. For others, the “one thing” may be deciding with your family how to plan ahead for study time while also leaving space for family time.

Choose the Margin

As you choose to make time for the things that matter the most to you, you will have to say no to some things in order to say yes to others. This is the idea of “margin”.

Margin in life is just like a margin around a page – it’s a planned space that allows for life to be imperfect. I used to try to say yes to everything I possibly could: spending time with friends, volunteering at every event that came my way, reading every book that I thought would help me accomplish my goals. What I finally realized was that spending time doing everything left very little time for the things that actually mattered to me.

I started creating margin in my life. I volunteered at one place I really cared about. I stopped scheduling events on top of each other & hoping that I somehow could magically create more hours in the day. For you this may look like leaving 10-15 minutes earlier so that you can arrive refreshed for class or work even if traffic is bad. Or it may be saying no to a night out 3 days before a test so that you can say yes to doing well on the test and yes to a celebratory night out when the test is over.

Choose the One Thing

When you think ahead to this semester, and your next few years here at UAMS, choose what matters most to you, and make time for these things. Be picky about where you spend your time and energy, and give yourself margin for life to be messy. Your “one thing” may look different from someone else’s, and that’s okay.

As you work through decide what matters most to you, and make time for these things, I’ll be happy to help in any way I can.

Hot Summer Days

There are many summer activities to enjoy on the beautiful rivers, lakes, trails, and mountains here in Arkansas. However, with temperatures climbing up to triple digits, it’s wise to be sun-safe, and take a few precautions.

Heat-related illnesses can affect anyone, so it’s best to follow these tips to avoid dehydration, heat-stroke, and other heat-related illnesses.

Drink plenty of water or other non-alcoholic beverages. You want to try to get more fluid in than you are losing.
Wear lightweight, loose-fitting clothing that is light in color;
Reduce strenuous activities or do them during the cooler parts of the day, like before 10:00 am or after 4:00 pm.

Being sun-safe also means avoiding sunburn and limiting your exposure and protecting your skin. The sun’s ultraviolet (UV) rays can cause damage to the skin, eyes and immune system, and can also cause cancer.

Stay in the shade, especially during midday hours (10 a.m. to 4 p.m.), when UV rays are strongest and do the most damage.
Cover up with clothing to protect exposed skin. Wear a hat with a wide brim to shade the face, head, ears, and neck.
Wear sunglasses that provide UV protection.
Use sunscreen with sun protective factor (SPF) 15 or higher, and reapply it every two hours after being in the water or exercising and sweating.

UAMS has resources to help you beat the heat as you enjoy summer fun. Learn more about staying safe in the sun in Don’t Sizzle this Summer from Living Healthy. You will find more information about heat related illnesses from Here’s to Your Health. Stay sun-safe and enjoy yourself this summer.

Resilience Study

More years ago than I care to remember, in high school, I ran the 880 yard dash and one mile relay leg. Meets opened with those nutty guys running the 2 mile. Only in that race did everyone run together: the varsity and the freshman/sophomore teams. At one race, when I was a senior, a lone freshman from another town ran so slowly he was in danger of being lapped twice by the winning varsity runner. Only a desperate sprint at the end of his sixth lap prevented this ignominy. He struggled to the next curve and fell off the track into the grass, not finishing. Some years later my younger brother, one of those nutty long-distance runners, told me “The Rest of the Story.” That same runner moved to another event, off the track even, onto the field, and he won the conference meet in the high jump his senior year.

Success, Failure, and Resilience

As we think about resilience in this series of posts, why does one succeed and another not? What is resilience? Is it the dogged determination of General Grant, or is it the transition to another endeavor to which a person is better suited? Both seem resilient in different ways. Both moved on to success.

3 Models of Resilience

Resilience study has become an established academic subject, principally among psychologists and psychiatrists and originally focused on childhood development in the face of crises or traumas. In her book Ordinary Magic: Resilience in Development Ann Masten notes that some research has given attention to the variables in situations requiring resilience. At least three models of resilience have arisen out of attention to these variables. One model notes that resilience arises in the direct interplay between a person’s assets and some risk or adversity. As a UAMS student you might spend your assets of organization and detailed recall to prepare a paper or study for an exam.

A second model notes that mediators, indirect influences, are often present. Masten recounts that economic downturn in the late 20th century led to a significant rise in worsening adolescent family relationships among Iowa farm families. In our situation, poor sleep, unhealthy diet and exercise, and other issues can contribute to adverse academic performance. As best you can, eat well (not much, but well), sleep well, keep active. Take care of yourself, and you will more likely thrive. A third model suggests that moderators are often significant. A moderator is an intervention which removes or ameliorates an adversity. They function like airbags, Masten suggests, lying dormant, unused until needed. For instance, someone prevents an attacker or shields a victim. Masten mentions the widespread use of 911 as a moderator which greatly improved outcomes.

I think of our Student Success Center as this kind of moderator. We are here for academic coaching, for peer tutoring, for writing help, for referral to other services. Help us help you be more resilient when you face adversity at UAMS. Face adversity you will; be as prepared as you can to bounce back, a resilient success.

Embrace Nerding Out

Nerding Out

When you know a lot of information about something unusual, usually nerdy, and express it with great enthusiasm. Urban Dictionary

I have a life-long habit of nerding out. Over the years the subjects have ranged from the films of Clark Gable, to the Plantagenet kings and queens of England, to women’s clothing in the 19th Century. I would become fascinated by these topics, reading everything I could get my hands on, and then I’d see the films, visit the castles, or recreate the clothing. I would talk about these subjects in mind-numbing detail, driving my friends and family crazy.

In the last six months, I have been nerding out over the Hamilton soundtrack (Lin-Manuel Miranda is brilliant!) and the Star Wars novels. I have lots of company in my obsession with Hamilton. It’s THE hot musical right now, and people are really into it. Since it is so popular, it doesn’t really fit the definition of nerding out.

It’s a bit more embarrassing to admit nerding out over the Star Wars novels, because it really is nerding out. The only people I can discuss the details with are my sons. Nobody I know is that interested, and while the new movies are very popular, nobody in my acquaintance is terribly interested in the minute details that fascinate me. I sometimes say that I’m reading them to keep up with my son when we talk about Star Wars, but really, it’s because I love them. By the way, I’m also up to date on both Star Wars: The Clone Wars, and Star Wars Rebels animated series. Just in case you were wondering.

Being a Nerd Rebel

I think nerding out is my little rebellion against adulting. Being an adult can be tiresome. You have to be responsible all the time, and take care of your business first. I get tired of that. So, I nerd out about a couple of specific things because it’s an acceptable way to be a rebel.

As you progress through your academic career, I encourage you to embrace your inner nerd. Give yourself permission to indulge in a little nerding out. So often we are pushed to like something according to what others have decided is attractive, worthy, or cool. Be a rebel. Like what you want to like, even if it’s unique or a little weird. Just make sure it’s you, and it enriches your life in some small way. Even if it’s just the pleasure of a small rebellion.

Relax, Rest, and Enjoy Winter Break

With finals over,students are ready to rest. It’s important to take time to have fun and relax so you can begin strong when the new semester starts, so here are four ways you should take care of yourself over the winter break.

Take Care of Your Physical Self

Take Care of Your Brain

Take Care of Your Spirit

Take Care of Your Emotional Self

You will find that the best self-care comes through finding the balance in each of these four areas. So enjoy your Winter Break, relax, and we will see you when you return in January.

Reflecting on Reflection

I’ve been thinking about reflection a lot lately. Maybe because the school year is over and I’m wrapping up finished projects and starting new ones. Maybe it’s because as I’ve grown older, I’ve become more reflective. Mostly though, I think it’s because I believe that reflection is the key to growth, and I look for ways to improve. Taking time to reflect always results in making changes in how I do the things I do.

Uncomfortable Reflection

I don’t always enjoy reflection. I’m never a superstar when I look back over what I’ve done. Most of the time I see things I could or should have done differently. In hindsight, I could have accomplished more, had less stress, or drama, learned more, increased my efficiency, and been more organized. More personally, I could have been kinder, more helpful, more encouraging, and more patient. I could always have been more patient. So it’s not exactly fun.

Joyful Reflection

On the other hand, it’s not a total downer either. I get to see what I’ve accomplished, the goals I’ve achieved, and a whole bunch of new experiences and challenges I didn’t expect, but really enjoyed. Taking time to reflect helps me appreciate all the great people in my life; my family and old and new friends. We celebrated graduations, birthdays, new homes, and even qualifying for the Boston Marathon (my husband). Reflection brings gratitude because I am so lucky to get to celebrate with the people in my life.

Balanced Reflection

I think the key to growing through reflection is to find the balance between celebrating success and taking steps to improve. When I look at things reflected in water, it’s never a clear or perfect picture. Shapes are exaggerated and lines are blurred. What you see are fuzzy images rather than crisp detail, because we reflect through a filter of our own feelings and thoughts. Knowing this, I focus on learning from my reflections, changing the things I can change, and enjoying the celebrations. Doing this helps me grow both professionally and personally, and makes the reflective process both useful and satisfying.

Relax and Restore after Finals

With finals over, everyone is ready to take some time off and relax. In your academic pursuit you are the most important asset you have, but you can’t continue to perform at your best unless you take care of yourself. So here are three ways you can keep your brain and body healthy.

Get Outside and Exercise

While it is tempting to lay around watching movie marathons on Netflix, exercising consistently for thirty minutes three to six times a week will increase your ability to be proactive when you return to campus instead of reacting to all the outside forces around you. And spending some time outside is a good antidote to all the time you’ve been spending inside classrooms and labs.

Get Creative

Let’s face it; almost all your finals required you to use the left side of your brain. You had to practice logical thinking, accuracy, and analysis, and all that brain work has left you exhausted. So, do something creative to relax and refresh your brain. Write in your journal, or blog. Paint something, take some pictures, build in Minecraft, sing and dance, or play some video games. Cook something delicious. Be intuitive, subjective, random, and creative.

Refill your Emotions Tank

Spend time with people you enjoy: with family and friends who make you feel loved and secure. Perform at least one act of service, especially an act of anonymous service, where you will gain nothing more than the satisfaction of helping others. Make a difference to someone else on a small way.

You will find that the best self-care comes through finding the balance in each of these three areas. So give yourself a break and take good care of yourself.