Mental
Health Topics
Counseling
Services has information on a wide variety of mental health
topics. You are welcome to contact us if you have questions
concerning these and other mental health topics.
GHB:
The New Date Rape Drug?
What
is GHB?
GHB (gamma hydroxy butyrate) is also known as "G",
"Grievous Bodily Harm", "Liquid E",
"Fantasy", and "Liquid Ecstasy". GHB
can be found in two forms. It comes either in a clear liquid
or as a ground white powder. GHB is difficult to detect
when added to beverages because it is colorless.
How
can GHB Affect Me?
Taking GHB can cause amnesia, vomiting, loss of muscle
control, respiratory problems, loss of consciousness, sedation,
passing out, and death. Because of its sedation effects,
GHB is often used as a date rape drug. It is especially
dangerous and deadly when combined with alcohol.
How
can I identify GHB?
GHB is colorless, odorless, and very difficult to detect
in a drink. Detection becomes even more difficult if GHB
is combined with alcohol, as its effects are similar to
those of alcohol inebriation. In many cases where GHB and
alcohol are combined, the only method of detection is a
urine test.
How
can I protect myself?
- Never
take a drink from someone you don't know or trust.
- Never
leave your drink unattended.
- Never
allow anyone to coerce you into drinking something you
don't want.
- Never
mix GHB with alcohol.
- Never
think that it won't happen to you!
For
more information on GHB contact counseling services!
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Happiness
Research: What makes people happy?
Dr.
David Myers, a leading researcher in happiness, has illustrated
that factors such as age, sex, race, or income make little
difference in an individual's level of happiness. Myers
states that the following factors can help promote a healthy,
happy lifestyle.
- Realize
enduring happiness doesn't come from "making it."
Wealth is like health: its absence breeds misery, but
having it doesn't guarantee happiness.
- Savor
the moment
Pause to take delight in the day's magic moments.
- Take
control of your time. Use time setting goals.
Be realistic about how much you can accomplish and follow
through.
- Act
happy.
Talk as if you have positive self-esteem, are optimistic,
and outgoing. Going through the motions can help trigger
the emotions.
- Seek
work and leisure that engages your skills.
Happy people are often in a zone called "flow"-absorbed
in a task that challenges them without overwhelming them.
- Join
the "movement movement."
Studies suggest that exercise not only promotes physical
health, but can also help prevent mild depression. Sound
minds reside in sound bodies.
- Get
rest.
Happy people live active, vigorous lives, yet reserve
time for rest and solitude.
- 8.
Give priority to close relationships.
Confiding in someone is healthy for both mind and body.
- Take
care of the soul.
In study after study, actively religious people are happier.
(Information
taken from Dr. David Myers, Exploring Psychology 3rd. Ed.
Worth Publishers, Inc. 1996.)
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Stress
and Time Management
Stress
is a normal part of life, especially at college. High levels
of stress can cause problems which can disturb an individual's
daily life. Some of the following behaviors may indicate
that your stress level is too high.
Signs of High Level Stress
-
Impatience
-
Overeating/Undereating
-
Irritability
-
Problems sleeping
-
Upset stomach
-
Feelings of inadequacy
-
An unending anxiety
What
Can You Do To Combat Negative Stress?
-
Take control of your time
-
Create a schedule
-
Do projects ahead of time
-
Get enough sleep
-
Get exercise
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Healthier
Relationships and Significant Others
No
matter what anyone may tell you, relationships are never
easy. It takes work, care, and commitment from both
people in a relationship to make it successful. Many
of us have had relationships that just didn't work out the
way we wanted them to. This may have occurred because
the relationship wasn't meant to be or because both individuals
may not have understood what makes a meaningful relationship
work.
Here
are some tips that can help you enhance your relationships:
- Be
specific when communicating. Rather than a general,
"I love you" or "I like to be with you,"
say what you love about the person and why you like to
be with them.
- Be
honest from the start. If you don't want to date
someone, it is best to let them know that you are not
interested.
- Treat
the relationship as a friendship first. Don't rush
into anything until both of you are sure of what you want.
- Don't
put on an act if you are unhappy. Let the other
person know how you feel and why.
- It
is important to have balance between independence and
dependence. Don't be afraid to do things for yourself
or by yourself. An "I can't live without you"
attitude may be scary for the other person.
- Don't
be afraid to be alone. If you need to see each other
all of the time, you're not in love, you're addicted.
- Don't
be afraid to argue. Constructive arguing can clarify
issues and develop a closeness through communicating and
understanding.
- Avoid
sexual intimacy as long as possible. It is important
to get to know each other and establish a trusting relationship
first. Remember that sex does not equal love.
- Play
together. Learn to do something fun together such
as a sport.
- Don't
expect that developing a relationship will be easy.
Lasting relationships are created and maintained through
a lot of hard work. Be prepared to have some tough
times.
Remember,
there is no formula for a good relationship. Couples
who have long-lasting, close relationships understand that
differences can be overcome. Both individuals need
to communicate and realize what the other is going through.
Individuals in healthy relationships are able to work through
the rough times and, as a result, can become stronger couples.
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Compulsive
Computer Use: Are you spending too much time on the
computer?
What
do papers, spreadsheets, research, presentations, and e-mail
all have in common? They usually require the use of
computers.
In
our society, computer use has become a common factor in
daily life. Unfortunately, compulsive computer users
let computers override their normal activities. When
used excessively, computers can control and even ruin your
life. Here are some signs that you may use the computer
compulsively:
- lost
sleep or missed meals
- missing
classes or tests
- lower
grades
- pain
in hands
- visual
problems or headaches
- lying
about the amount of time spent on the computer
- constant
checking of e-mail
- financial
problems
- arguments
with friends
- less
time spent with friends
If
these symptoms apply to you, you may be spending too much
time on the computer. To be sure, keep track of your
non-academic computer use in one week. If computers seem
to be taking up the majority of your time or if you sleep
fewer hours than you spend on the computer, you need to
get help.
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Learning
How to Study
Most
likely, college studying will be different than the way
you studied in high school. Going to college brings
new freedoms: Mom will no longer be there to encourage
you to finish your report and professors will not check-up
on you to make sure you are reading the book they assigned
the way your teachers did back home. Don't worry!
The most important thing about studying is your attitude.
If you want to learn, think POSITIVELY and follow these
important suggestions for more productive studying:
- Be
comfortable, but not so comfortable you fall asleep!
- Choose
a straight chair.
- Find
good lighting.
- Keep
your work area clear.
- Organize
the materials you will need.
- Avoid
visual and auditory disturbances.
Hopefully,
your main purpose at college is to receive a good education.
Good grades require good study habits. Make studying
your business! If you feel overwhelmed
with your studies, try following these tips:
- For
a short period, do something else besides studying (stretch,
take a walk, get a drink of water, take a shower).
- After
your break, go back and review your notes to get a fresh
start before you continue studying!
- Use
the Wartburg College Writing Lab.
- Attend
supplemental instruction (S.I.) sessions.
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Feeling
Homesick? You are not alone!!
You
may feel all alone in your struggle with homesickness. However,
there are many other students at college feeling the same
way! Students tend to feel homesick primarily during
their first year away from home. However, students
may also become homesick after breaks, summer-time, Christmas
vacations, and many times in between! Homesickness
can affect us all! Some effects of homesickness include
depression, anxiety, stress, irritability, and loss of interest.
Here are some helpful hints for overcoming homesickness:
- Keep
busy--Find new hobbies to expand your interests.
- Keep
in touch--Maintain contact with your family and friends
at home by phone, mail, or Email.
- Talk
about it with others--You could talk to people such as
family members, friends, campus counselor, or pastors.
- Get
involved--Many campus clubs and organizations need YOUR
help.
- Don't
live in the past and start building NEW memories--Believe
it or not, your days at college will pass quickly!
- Live
in the moment!
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Eating
Disorders
Did
you know that 1% of teenage girls and 5% of college women
become anorexic or bulimic? According to the 1996
Council on Size and Discrimination, young girls say they
are more afraid of becoming fat than of nuclear war,
cancer, or losing their parents. Eating disorders
are typically more common in females, but males are also
susceptible. Here is a list of signs that may indicate
you or a friend has an eating disorder:
Symptoms
of Anorexia Nervosa
- Severe
weight loss
- Dry
skin and hair
- Cold
hands and feet
- General
weakness
- Constipation
and digestive problems
- Insomnia
- Amenorrhea
(loss of menstrual periods)
- Excessive
exercise
Symptoms
of Bulimia
- Average
or slightly above average weight
- Bingeing
and purging "in secret"
- Abuse
of laxatives and diuretics
- Periods
of fasting and over-exercising
- Dehydration
- Constipation
and digestive problems
- Severe
dental problems
- Muscle
weakness
If you or a friend are experiencing any of these symptoms,
please seek help!
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Good
Communication Skills
"What?",
"I don't understand what you're saying!", "What
do you mean?", "Huh?", "Never mind!"
Are these statements included in most of your conversations?
Well, even if they aren't, we all need to be reminded of
what qualities make a good listener or communicator.
Learning how to talk and listen
effectively can help you develop better relationships with
parents, professors, employers, siblings, friends, and significant
others. We need to be able to communicate our feelings
and opinions in a clear manner, and we also need to be good
listeners for others when they need to talk to us.
Sounds like a lot to handle? Don't worry! Good
communication and listening skills come easy with a little
practice. Here are some communication tips that will
help:
- Eye
contact with the person you are talking with or listening
to is very important. This will show them that you
are interested in what they have to say.
- Think
before you speak. Make sure your words truly
reflect what you want to say and how you want to say it.
- Speak
clearly and slowly. You will appear more confident
and others will understand you better.
- Match
verbal and non-verbal messages. Your mouth may be
saying one thing, but your body language could be saying
something else.
- When
someone is talking to you, listen to the entire message.
Hold off giving advice until you have heard everything.
- Focus
on the other person and what they are saying.
Don't let yourself be distracted by your environment,
devote time to understanding what the other person has
to say.
- Ask
appropriate and open-ended questions. Avoid
questions that can be answered with a "yes"
or "no." Asking "How?", "Why?",
or "What do you think about that?" is more effective.
- If
you don't understand something, say so. Repeat
what you heard by saying, "So you feel this way because..."
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Improving
Self-Esteem
Self-esteem is how we value ourselves, how we perceive our
value to the world, and how valuable we think we are to
others. Self-esteem affects our trust in others, our
relationships, our work, and essentially every other part
of our lives.
Signs
of Positive Self-Esteem:
- Confidence
- Self-direction
- Responsibility:
You don't blame others for your mistakes
- Ability
to make mistakes and learn from them
- Optimism
- Feeling
comfortable with a wide range of emotions
- An
ability to trust others
- Good
self-care
Signs
of Low Self-Esteem:
- Negative
view of life
- Perfectionist
attitude
- Mistrusting
others: Including individuals who show you signs of affection.
- Blaming
others for your actions
- Fear
of taking risks
- Feeling
unloved and unlovable
- Dependence:
Letting others make decisions for you.
- Feelings
of unworthiness and incompetence
Affirmations
towards a more positive self-esteem:
- I
respect myself and others
- I
am lovable and likable
- I
care about myself
- I
am creating loving, healthy relationships
- I
accept myself just as I am
- Life
is good, and I like being part of it
It is important to understand that building self-esteem
will require time and hard work. For some people it
may require professional counseling, or a self-esteem support
group. (Information taken from the brochure: "Improving
Self-Esteem" MCMXCIII Performance Resource Press,
Inc.)
