Wellness Chronicle

The Wellness Chronicle Creighton University School of Medicine Office of Student Affairs Volume 1, Number 1 December 1, 1997

Welcome!

Welcome to the inaugural issue of the Wellness Chronicle. The Wellness Chronicle is designed to assist medical students at Creighton University School of Medicine with a host of issues relevant to their physical, mental, and spiritual well-being. The key objective of the Chronicle is to promote well-being in the areas of Spirituality, Exercise and Fitness, Nutrition, Relationships, and Mental Health. The majority of articles provided within the Wellness Chronicle are written by medical students and Student Affairs. As appropriate, we will borrow from other resources in order to provide students with the most practical and up-to-date information and advice on various wellness issues. These will be published monthly throughout the school year and will be available on medicine.creighton.edu/wellness. It is our belief that these articles will be helpful for both students and their significant others. So, please enjoy our attempt to both edify and humor your way to good health!

Are You Stressed! Two Keys to Gaining Control

Is it true - if you think you can, YOU CAN! The power of positive thinking is indisputable. It is proven that people who show characteristics of optimism in their daily activities are generally happier, more motivated, and more successful. They even handle stressful events better. Whereas some stress enhances performance - both mentally and physically, too much stress actually decreases your performance and may cause burnout and depression. In order to become a POSITIVE person and to use stress to your benefit, you must first realize that you may be experiencing stress - highly unlikely in medical school, but you never know. Signs of stress include:

general irritability
fatigue
headaches
insomnia
indigestion
trembling
elevated heart rate/blood pressure
increased accident proneness

If these symptoms seem too familiar then it's time to take control by using the following stress busters:

get up on time - start your day unrushed
say no to new projects that won't fit into your already hectic schedule
delegate tasks to capable others
make friends with happy, healthy, unstressed people - yes, there are people like this in the world
exercise
listen to relaxing tapes - either relaxation tapes or soft music
laugh
laugh some more
practice the notion of taking your work seriously, but yourself not at all

Hint: The time to relax is when you don't have time for it.

Exercise Just Do It!

Stressed about finals? Too little time and too much to do? Feeling the pressure of time constraints? Well, before you cut out exercise as a means to free up your time for more studying, you better think again. Here is what the research is showing about exercise:

exercise increases your pulse rate, decreased your SBP and increases your feelings of vigor, which all translate into feeling relaxed but invigorated and ready to work.
exercise releases endorphins, which are the body's natural opiates. They cause you to be anxious, less stressed, and allow you to feel better about yourself.
exercise decreases the reaction time for simple tasks and cognition (i.e., interpretation and understanding). It also enhances memory performance, which translate into less study time.

So, study more efficiently by making more time for exercise. Divide your day so that your exercise time is about in the middle of the day. Study until you catch yourself thinking about what you're going to do over Christmas and then admit that you are no longer being productive. Take a break. This doesn't mean a half hour on the stair master while reading your class notes. Studying while exercising defeats the purpose. Instead, read a book or magazine, talk to a friend, or do nothing! Give yourself enough time to exercise (20-30 minutes) with stretching and showering afterwards. This gives you adequate time to cool down and prepare for more productive studying. Try this new approach to time management during your finals and you will see the difference. A warning - don't get caught on the other end of the spectrum by doing nothing but exercising, which translates into procrastination.

Top 10 Ways to Mend Broken Hearts During Christmas Break

10.    Give a Creighton School of Medicine sweatshirt as a gift.
   9.    Offer your significant other discount rates on physical exams.
   8.    Hand out free drug samples to old high school sweet hearts.
   7.    Compare food at the dinner table to newly learned pathologic disorders to make your parents and loved ones proud.
   6.    Explain that you would have sent more e-mail, but all the computers were tied up by people playing Marathon (don't mention that you were one of these persons).
   5.   Allow your significant other to experiment with your diagnostic equipment.
   4.   Provide a running explanation of procedures and conditions while watching E.R.
   3.   Convince Dr. Kavan to send one of his "relax and take things in stride" e-mails to soften up the really pissed off significant other that you have not seen in four months.
   2.   Explain to your husband or wife how it will be "different" next semester.
   1.   Don't study at all!

Reflections

"The art of being wise is the art of knowing what to overlook." - William James

"I can complain because rose bushes have thorns, or I can rejoice because thorn bushes have roses." - Unknown

Spirituality and You -
What Does It Mean to Medical Students

As one of only four Jesuit medical schools in the United States, we must not forget the important role that spirituality plays in students' lives. The following student comments may allow you to more clearly reflect on the role that spirituality plays in your day-to-day activities and your professional career.

For me, spirituality is a state of being. It is like just finishing a race that you never thought you could, reading Ulysses by James Joyce and understanding almost all of it, or falling in love. Being spiritual to me is being at peace and if finding that peace comes from prayer, a walk in the woods, or smooching with my fiancé, it is still great because God is with me and I am at peace. E.B (M1)

To me, spirituality is a close relationship with God. One is which I can be totally reliant on Him for all of me needs. These past few months have been among the most difficult and frustrating months of my life, but I know that God has given me the strength and endurance to continue on. To get up every morning when I don't feel like it and to study late into the night. I think that most of all, He has given me joy. Joy that is above all the frustration and exhaustion. I know that I couldn't do this if I didn't have a personal relationship with Him. L.G. (M1)

Spirituality is reflection upon my experience of faith that is expressed in scripture, liturgy, private prayer, and pastoral experience. All aspects are integral to my spirituality. Scripture is central to my understanding of God, and particularly of the historical Jesus. As a Roman Catholic, liturgy is central to my faith community. I continue to learn about God through the traditions of my faith community. Through private prayer I communicate to God my needs and the needs of the world. Private prayer is also when I listen to the voice of God speak to me. Pastoral experiences are those experiences in which I see God active and present in the world. Saint Ignatius wanted us to find God in all things, in all aspects of life. Pastoral experiences are also those moments when I treat others the way Jesus would. It's not easy, but it is what I need to do if I call myself a Christian. Spirituality, then, helps me to know the God who is found in Scripture, who has been understood by my faith community throughout history, and who is still present in the world today. T.H. (M1)

To me, spirituality means building opportunities for reflection and integration of the Spirit into my everyday life. As a first year medical student, spirituality means seizing moments for reflection amid the chaos. It means waking up early to read scripture and pray, though I may be tired and all-consumed by school. Sometimes it means taking moments in my day to simply offer up my studies, asking for strength and direction. Other days, it means taking opportunities to serve others or reflect on God's presence in a day's activities or interactions with friends. For me as a Christian, spirituality means seeking to learn more about Christ through scripture, to meet Christ through prayer, and to live in a life centered in Christian love. Spirituality brings a constant awareness of how our relationships, studies, service, and our very lives are part of something so beautifully greater than ourselves. C.M. (M1)

To be spiritual means to me that I am in touch with and cognitive of the divine force that is God. Whether I experience God in a church, hiking along a breathtaking trail in a beautiful forest, or seeing God in the actions of other people, these are all equally spiritual moments for me. I believe that everyone can be spiritual at any time they choose because all that is required is a belief that there is a God and a desire to experience God's reality. E.M. (M2)

As one can see, each person experiences God's spirituality in their own way. Take some time to get in touch with God and the role that spirituality plays in your life.

Eat, Drink, and be Merry for Tomorrow We Live!

The goal of any nutritional program is to encourage good eating habits for you to start now that you will be able to use forever. During the holidays, access to food is not a problem, however, the type and amount we eat can be. So here are a few tips for "good eating" during the Holiday Season:

Be selective and choose foods you really like, or rarely have - those "holiday" treats.
prepare low fat foods to bring to gatherings or substitute low fat ingredients to your recipes.
Eat regular meals. Do your best not to stray from normal eating patterns (e.g., time, amount, and number of meals per day).
Make sure your meals are balanced in that they include all four food groups - pumpkin pie for dinner doesn't cut it!
Have a good time. Food, family, and fun is a great opportunity to relax and enjoy yourself. Don't let it pass you by!

The key to proper nutrition during the holidays is to know that if you watch your dietary intake(i.e., don't binge on fudge and peanut brittle) and keep exercising, you can allow yourself to enjoy the pleasures of the holiday season without guilt. Remember that within reason, pursuing things that make us feel good is one of the simplest routes to better health.

Wellness Council
Rich Lichti, Emily Richardson, Reagan Yee, Emile Wakim, Kim King, Amy Kelly, Jen Dunn, Rob Cina

Wellness Committees

Spirituality - Tom Hansen, Christie Michels, Joann Jackson, Emily Banset, Laura Graeff

Exercise/Fitness - Suzy McNulty, Dan Reeves, Derek Gordon, Temple Brannan, Justin Tobias, Michelle Anthony

Nutrition - Katie Campuzano, Brian Williams, Jason Reuter, Dawn Swimm, Justin Kirven, Martin Janout

Mental Health - Jennifer Brown, Lori Borella, David Vasconcellos, Jane McCabe, Kyle Stanosheck, Mike McGurren, Neal Osborn

Relationships - Nancy Koster, John Schrader, Michelle Hunke-Daffer, Lynne McKeown

News and Events

Ice Skating Party (M3-M4s)..............12/6/97
Ice Skating Party (M1-M2s)..............1/10/98

Wellness Brown Baggers
Relaxation Training...................12/2/97
Relationships.........................12/4/97
Exercise..............................January
Nutrition.............................February
Mental Health.........................March
Spirituality..........................April

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