1 00:00:01,580 --> 00:00:03,950 Allison Barton: Hi my name is Allison Barton and I'm the health 2 00:00:03,950 --> 00:00:06,530 educator at the Moorpark College Student Health 3 00:00:06,530 --> 00:00:09,020 Center. Before I get started on the "Stress and 4 00:00:09,020 --> 00:00:11,630 Lifestyle" presentation I'd just like to tell you a 5 00:00:11,630 --> 00:00:13,790 little bit about the health center because a lot 6 00:00:13,790 --> 00:00:16,970 of students are unaware of its existence even when 7 00:00:16,970 --> 00:00:21,170 all of us are physically on campus. So this is the 8 00:00:21,170 --> 00:00:24,320 view of the admin building from Raider Walk with 9 00:00:24,320 --> 00:00:26,780 our sign in the foreground. You can just walk up 10 00:00:26,780 --> 00:00:30,410 the stairs and go in the door. You could also take 11 00:00:30,410 --> 00:00:32,600 the ramp that's located to the left from the 12 00:00:32,600 --> 00:00:34,160 perspective of this picture. 13 00:00:37,370 --> 00:00:39,590 When you walk in this door you'll see the health 14 00:00:39,590 --> 00:00:42,320 center. It's the first door on the left. Many 15 00:00:42,320 --> 00:00:45,050 students don't realize that they pay a health fee 16 00:00:45,080 --> 00:00:47,990 each term and that fee entitles you to use an 17 00:00:47,990 --> 00:00:51,860 array of services including medical and mental 18 00:00:51,860 --> 00:00:55,550 health services. We have a professional staff that 19 00:00:55,550 --> 00:00:58,940 includes a physician, nurse practitioner, registered 20 00:00:58,940 --> 00:01:01,910 nurses, and medical assistants. We also have a 21 00:01:01,910 --> 00:01:04,490 fairly large mental health staff including a 22 00:01:04,490 --> 00:01:07,190 psychologist, marriage and family counselors, and 23 00:01:07,190 --> 00:01:11,120 post-doctoral trainees that all offer short term 24 00:01:11,270 --> 00:01:14,450 mental health counseling. All treatment 25 00:01:14,450 --> 00:01:17,450 is confidential and is no way connected to your 26 00:01:17,450 --> 00:01:21,380 school record. So during the Covid pandemic most 27 00:01:21,380 --> 00:01:24,610 services will be delivered by telehealth or phone 28 00:01:24,650 --> 00:01:28,790 but some will be offered in person. And I just 29 00:01:28,790 --> 00:01:31,340 wanted to make sure that you knew where it was and 30 00:01:31,340 --> 00:01:34,910 how to get there. For appointments, you just call 31 00:01:34,910 --> 00:01:37,700 the number on the screen and we'll hook you up 32 00:01:37,700 --> 00:01:42,260 with all the paperwork and all that. OK. I just 33 00:01:42,260 --> 00:01:46,220 wanted to let you know too that inside the waiting 34 00:01:46,220 --> 00:01:52,640 area is a self is a self care center. So if you 35 00:01:52,640 --> 00:01:57,440 see the little plexiglass bins between the door 36 00:01:57,470 --> 00:02:02,150 and the window you'll see over the counter pain 37 00:02:02,150 --> 00:02:05,390 relievers, cough drops, allergy medication, bandaids, 38 00:02:05,390 --> 00:02:09,680 and more. You have great lip balm that's free. And 39 00:02:10,340 --> 00:02:14,840 we also offer free condoms and lube. So you paid 40 00:02:14,840 --> 00:02:16,970 for this with your health fee. You want to take 41 00:02:16,970 --> 00:02:20,930 advantage as soon as you can. All right so now on 42 00:02:20,930 --> 00:02:26,650 with the presentation. So what is stress, anyway? 43 00:02:26,810 --> 00:02:29,210 Let's just take a moment to think about what you 44 00:02:29,210 --> 00:02:31,940 mean when you say you are stressed. 45 00:02:35,300 --> 00:02:38,210 So the perception of stress and stressors differs 46 00:02:38,210 --> 00:02:41,000 from person to person. But I like the description 47 00:02:41,000 --> 00:02:44,810 from Psychology Today: "...a psychological perception 48 00:02:44,810 --> 00:02:48,140 of pressure and the body's response to it. 49 00:02:50,690 --> 00:02:53,030 When we talk about stress or feeling stressed we're 50 00:02:53,030 --> 00:02:55,910 usually talking about an uncomfortable feeling but 51 00:02:55,910 --> 00:02:59,160 can stress be helpful? Would you do your school 52 00:02:59,160 --> 00:03:02,480 work if it weren't due? What if it were 53 00:03:02,630 --> 00:03:07,020 optional? And I know I do my best writing under a 54 00:03:07,020 --> 00:03:10,110 deadline and feel satisfaction from getting tasks 55 00:03:10,110 --> 00:03:13,710 done on time. How about you? In this case we'd 56 00:03:13,710 --> 00:03:17,580 benefit from "eustress." The 57 00:03:17,580 --> 00:03:21,510 prefix "EU" comes from the Greek and it means 58 00:03:21,540 --> 00:03:26,040 "good." So "eustress" is "good stress" It's motivating, 59 00:03:26,040 --> 00:03:29,100 and some of us need more of it or less of it than 60 00:03:29,100 --> 00:03:33,190 others. Many of us create eustress to self- 61 00:03:33,200 --> 00:03:35,880 motivate. I mean have you ever set a false 62 00:03:35,880 --> 00:03:39,750 deadline or made a list of tasks to complete? In 63 00:03:39,750 --> 00:03:42,630 part these are organizational tools but they can 64 00:03:42,630 --> 00:03:45,480 also be a source of eustress. 65 00:03:48,090 --> 00:03:51,570 Stress impacts health and or academics or vice- 66 00:03:51,570 --> 00:03:54,570 versa. Think about ways in which this is the case 67 00:03:54,570 --> 00:03:58,260 for you. For some of us the very fact that you can 68 00:03:58,260 --> 00:04:00,960 miss class or be late and no one calls your 69 00:04:00,960 --> 00:04:03,660 parents about it can make you laid back about 70 00:04:03,660 --> 00:04:08,490 school. However when exams and projects and papers 71 00:04:08,490 --> 00:04:12,540 are due you find that you don't feel prepared, and 72 00:04:12,540 --> 00:04:15,330 this can lead you to feelings of stress and 73 00:04:15,330 --> 00:04:18,870 anxiety. For others academic goals and rigorous 74 00:04:18,870 --> 00:04:21,390 program requirements can add a tremendous amount 75 00:04:21,390 --> 00:04:24,510 of stress. This pressure can lead to all kinds of 76 00:04:24,510 --> 00:04:28,230 impacts: poor sleep, loss or increase in appetite, 77 00:04:28,500 --> 00:04:33,340 worry, headaches, mood swings, anxiety, depression, and 78 00:04:33,360 --> 00:04:35,580 increased symptoms of physical and or 79 00:04:35,580 --> 00:04:38,910 psychological conditions that you are ready have. 80 00:04:42,720 --> 00:04:47,280 So a very common outcome of extreme stress or 81 00:04:47,280 --> 00:04:51,840 "distress" is anxiety and/or depression. Anxiety is 82 00:04:51,840 --> 00:04:54,900 defined by the American Psychological Association 83 00:04:54,930 --> 00:04:59,100 as an emotion characterized by feelings of tension, 84 00:04:59,460 --> 00:05:03,090 worried thoughts, and physical changes that link 85 00:05:03,090 --> 00:05:05,550 to things like blood increased blood pressure. 86 00:05:06,450 --> 00:05:09,750 They usually experience recurring intrusive 87 00:05:09,750 --> 00:05:13,680 thoughts or concerns, and may avoid certain 88 00:05:13,680 --> 00:05:18,060 situations of worry. So for example people that 89 00:05:18,060 --> 00:05:20,550 have social anxiety disorder or things like that 90 00:05:20,550 --> 00:05:22,080 where they just want to stay away from other 91 00:05:22,080 --> 00:05:27,270 people. Depression is a common and serious medical 92 00:05:27,300 --> 00:05:30,660 illness that negatively affects how you feel, the 93 00:05:30,660 --> 00:05:33,810 way you think, and how you act. Depression causes 94 00:05:33,810 --> 00:05:37,030 feelings of sadness, or loss of interest in the 95 00:05:37,030 --> 00:05:40,380 activities once enjoyed and can lead to emotional 96 00:05:40,380 --> 00:05:43,650 and physical problems and can decrease a person's 97 00:05:43,650 --> 00:05:46,890 ability to function at work and at home. And let 98 00:05:46,890 --> 00:05:50,640 me add to that list school. So both depression and 99 00:05:50,640 --> 00:05:54,300 anxiety can be situational and short-term, or it 100 00:05:54,300 --> 00:05:56,850 can be chronic. According to the American 101 00:05:56,850 --> 00:06:00,060 Psychiatric Association, almost seven percent of 102 00:06:00,060 --> 00:06:03,300 adults experience depression in any given year. 103 00:06:03,810 --> 00:06:07,350 One in six people experience it in their lifetime. 104 00:06:07,680 --> 00:06:11,430 Also anxiety and depression can be a causes and 105 00:06:11,430 --> 00:06:16,090 symptoms of each other. Both are the result of an 106 00:06:16,090 --> 00:06:19,060 imbalance of neurochemicals in the brain and both 107 00:06:19,060 --> 00:06:22,150 can be treated. So if you've been experiencing 108 00:06:22,180 --> 00:06:24,970 either for two weeks or longer, or you are just 109 00:06:24,970 --> 00:06:27,970 plain concerned please contact the student health 110 00:06:27,970 --> 00:06:29,710 center for an appointment with one of our 111 00:06:29,710 --> 00:06:33,160 providers or contact your own physician. It can be 112 00:06:33,160 --> 00:06:36,490 treated. You can get help. Short term anxiety and 113 00:06:36,490 --> 00:06:39,340 depression are usually the result of an event or a 114 00:06:39,340 --> 00:06:43,750 specific time-limited condition. Events can be 115 00:06:43,750 --> 00:06:47,620 break-ups, loss of a job, a bad grade, or a symptom 116 00:06:47,620 --> 00:06:50,320 of a medical condition or a side effect of 117 00:06:50,320 --> 00:06:53,650 medication, and can also be the result of lifestyle 118 00:06:53,650 --> 00:06:57,130 choices. So more about that in a few minutes. 119 00:06:59,240 --> 00:07:02,560 So as I said earlier distress can lead to anxiety 120 00:07:02,560 --> 00:07:05,080 and depression. It's important to note that each 121 00:07:05,080 --> 00:07:08,290 person has a sort of natural threshold. A 122 00:07:08,290 --> 00:07:10,900 threshold in this case just means a tipping point. 123 00:07:11,410 --> 00:07:14,380 Up until that level a person will experience a 124 00:07:14,380 --> 00:07:18,370 stressor and be able to cope. At that tipping 125 00:07:18,370 --> 00:07:20,890 point though the person will experience depression 126 00:07:20,950 --> 00:07:24,070 either short or long term. And this this is also 127 00:07:24,070 --> 00:07:28,120 true of anxiety. This basic threshold is 128 00:07:28,120 --> 00:07:32,320 partly nature. So genetic, nothing you can do 129 00:07:32,320 --> 00:07:35,650 about it. Partially though it's nurture. So the 130 00:07:35,650 --> 00:07:38,530 circumstances of your upbringing, as determined by 131 00:07:38,530 --> 00:07:42,040 your parents, family life, the cultural norms in 132 00:07:42,040 --> 00:07:46,480 which you were raised, maybe events... So lots 133 00:07:46,480 --> 00:07:50,140 and lots of contributing factors to your ability 134 00:07:50,140 --> 00:07:53,470 to cope with stress. So looking at the chart 135 00:07:53,500 --> 00:07:55,830 you'll see that the vertical axis is labeled 136 00:07:55,870 --> 00:07:59,590 "Intensity of Stressor," the horizontal axis 137 00:07:59,590 --> 00:08:03,250 is labeled "Stressful Event." Along the right 138 00:08:03,250 --> 00:08:06,460 side you can see three very broad categories of 139 00:08:06,460 --> 00:08:10,570 people: low, average, and high resiliency. The low 140 00:08:11,080 --> 00:08:13,900 resiliency group doesn't need much stress to feel 141 00:08:13,900 --> 00:08:16,960 anxious or depressed. As you'd expect, the average 142 00:08:16,960 --> 00:08:20,920 person would require more stress to feel anxiety 143 00:08:20,950 --> 00:08:23,920 or depression. And the top category are those 144 00:08:23,920 --> 00:08:26,320 people that just seem to take it all in stride. 145 00:08:26,860 --> 00:08:29,230 They don't really seem to get very ruffled by much 146 00:08:29,230 --> 00:08:32,830 of anything. I'm sure if we took a moment we'd be 147 00:08:32,830 --> 00:08:35,470 able to think about where we fall in this 148 00:08:35,470 --> 00:08:39,100 continuum and we'd be able to identify others in 149 00:08:39,100 --> 00:08:42,100 our circle that might fit into these categories. 150 00:08:42,760 --> 00:08:45,670 And it's relative too. If you were if you're a low 151 00:08:45,670 --> 00:08:48,970 threshold person you might think everyone can 152 00:08:48,970 --> 00:08:51,400 handle stress better than you can. And if you're 153 00:08:51,400 --> 00:08:53,890 at the high resiliency group you're probably 154 00:08:53,890 --> 00:08:57,270 wondering what all the fuss is about. So 155 00:08:57,280 --> 00:09:01,930 this graphical interpretation is illustrating how 156 00:09:02,350 --> 00:09:05,590 stress can impact people in each group. So let's 157 00:09:05,590 --> 00:09:08,710 take a look at this using the example of 158 00:09:08,710 --> 00:09:11,800 traffic. So as Southern Californians we can all 159 00:09:11,800 --> 00:09:14,650 relate. The first bar of our graph is just 160 00:09:14,650 --> 00:09:16,780 driving with other people on the road. We're used 161 00:09:16,780 --> 00:09:19,780 to it. We know when traffic is better or worse. We 162 00:09:19,780 --> 00:09:22,840 adjust our trip to accommodate it. Even our least 163 00:09:22,840 --> 00:09:25,630 resilient person can handle it usually without 164 00:09:25,630 --> 00:09:26,650 much difficulty. 165 00:09:30,140 --> 00:09:32,240 But now there's road construction ahead and it's 166 00:09:32,240 --> 00:09:34,910 caused a big traffic delay. Depending on 167 00:09:34,910 --> 00:09:38,360 circumstances, this unexpected traffic can really 168 00:09:38,360 --> 00:09:40,900 adversely affect the low resiliency person 169 00:09:40,910 --> 00:09:43,790 creating anxiety and or a depressive episode 170 00:09:43,790 --> 00:09:46,580 especially if there are other factors like poor 171 00:09:46,580 --> 00:09:50,690 sleep, late for an exam, or a job interview. The 172 00:09:50,690 --> 00:09:53,300 average person won't like it but will have the 173 00:09:53,300 --> 00:09:56,060 wherewithal to at least call ahead and explain the 174 00:09:56,060 --> 00:09:59,390 problem. Or maybe ask for help in 175 00:09:59,390 --> 00:10:03,140 resolving any scheduling issues or whatever. The 176 00:10:03,140 --> 00:10:06,050 high resiliency person is saying, "Cool! I can finish 177 00:10:06,050 --> 00:10:06,950 this podcast." 178 00:10:09,830 --> 00:10:12,530 Well now you've been rear ended and that's enough 179 00:10:12,530 --> 00:10:14,870 to really stress out the average person. But the 180 00:10:14,870 --> 00:10:17,330 high resiliency person is still feeling 181 00:10:17,330 --> 00:10:20,570 pretty lucky. No one was hurt. And now 182 00:10:20,570 --> 00:10:23,480 maybe that piece of junk car will be totaled. And 183 00:10:23,480 --> 00:10:26,780 say hello to my dream car. That might be how they 184 00:10:26,780 --> 00:10:31,650 handle that situation. In this instance, the person 185 00:10:31,650 --> 00:10:34,440 or passenger was hurt badly, or maybe with a poor 186 00:10:34,440 --> 00:10:37,290 outlook for recovery, or someone was killed in the 187 00:10:37,290 --> 00:10:40,320 crash. The severity of the accident and the toll 188 00:10:40,320 --> 00:10:44,490 it takes on the person or the persons will affect 189 00:10:44,810 --> 00:10:48,180 the response, which can be limited or chronic 190 00:10:48,180 --> 00:10:51,420 depending on several factors. This just kind of 191 00:10:51,420 --> 00:10:54,300 gives you an idea of how the escalation of 192 00:10:54,350 --> 00:10:59,110 stressors can can affect people in each category. 193 00:11:00,080 --> 00:11:05,210 So although each person by adulthood has the basic 194 00:11:05,210 --> 00:11:07,460 threshold, a kind of an upper limit, there are 195 00:11:07,460 --> 00:11:10,340 lifestyle choices a person can make to lower the 196 00:11:10,340 --> 00:11:13,730 threshold. What do you think some of those factors 197 00:11:13,730 --> 00:11:14,330 might be? 198 00:11:17,260 --> 00:11:18,310 What are they for you? 199 00:11:20,930 --> 00:11:23,850 So here are a few that I have come up with that 200 00:11:23,850 --> 00:11:26,130 are some of the most common. But just understand 201 00:11:26,130 --> 00:11:28,100 that there are a lot more than the ones that I'm 202 00:11:28,110 --> 00:11:30,120 coming up with. Every person has got different 203 00:11:30,120 --> 00:11:34,890 ones. So poor sleep, or poor quality sleep, not 204 00:11:34,890 --> 00:11:40,450 enough sleep is a huge trigger. Poor diet, 205 00:11:40,540 --> 00:11:45,010 especially a diet lacking in lots of good quality 206 00:11:45,550 --> 00:11:48,070 fruits and vegetables and other plant based foods 207 00:11:48,070 --> 00:11:51,830 like whole grains and things like that. Not enough 208 00:11:51,860 --> 00:11:55,190 exercise. It's a really common thing for students 209 00:11:55,190 --> 00:11:57,860 even under the best of circumstances to just sort 210 00:11:57,860 --> 00:12:00,410 of forget about exercise. They just feel too busy. 211 00:12:01,070 --> 00:12:03,470 And it really takes its toll on mental health. 212 00:12:04,370 --> 00:12:08,990 Substance use and abuse particularly alcohol use 213 00:12:08,990 --> 00:12:17,000 is a huge lower-er of threshold. Financial hardship, food 214 00:12:17,000 --> 00:12:19,820 and housing insecurity obviously would be very 215 00:12:19,820 --> 00:12:24,020 very stressful. Relationship problems/family 216 00:12:24,020 --> 00:12:28,280 difficulties, academic pressure/distance 217 00:12:28,280 --> 00:12:31,040 learning that everybody's having to do now. That 218 00:12:31,040 --> 00:12:33,590 has taken its toll on some students. Some students 219 00:12:33,590 --> 00:12:36,350 like it better and are doing better. So you know 220 00:12:36,470 --> 00:12:40,430 everybody's got a different story. And then the 221 00:12:40,610 --> 00:12:43,910 sheltering in place with Covid, in isolation. 222 00:12:43,910 --> 00:12:46,340 That's really affected a lot of our students 223 00:12:46,400 --> 00:12:50,840 adversely. And again some people are thriving. 224 00:12:52,560 --> 00:12:57,720 Current events, political things, social 225 00:12:57,720 --> 00:13:00,960 justice and injustice issues that are cropping up 226 00:13:00,960 --> 00:13:04,680 all over the place can really take its toll. But 227 00:13:04,680 --> 00:13:08,000 also they can they can make people feel validated 228 00:13:08,010 --> 00:13:11,040 too. So everybody's got a different take on it. 229 00:13:11,880 --> 00:13:15,290 But related to that is micro-aggressions. And 230 00:13:15,840 --> 00:13:19,320 right now we're experiencing 231 00:13:20,220 --> 00:13:24,180 students that are Asian students. A lot of 232 00:13:24,180 --> 00:13:26,580 them are having a lot of difficulty with micro- 233 00:13:26,580 --> 00:13:29,370 aggressions. People giving them dirty 234 00:13:29,370 --> 00:13:32,280 looks, or saying rude things, or blaming them for 235 00:13:32,280 --> 00:13:35,280 Covid, and things like that. That's an example of 236 00:13:35,730 --> 00:13:38,520 just little picky things that over time really 237 00:13:38,520 --> 00:13:42,390 take their toll. I'm sure you can think of more. 238 00:13:44,170 --> 00:13:47,060 So when people experience the threshold-lowering 239 00:13:47,060 --> 00:13:51,020 activities, events, or circumstances especially when 240 00:13:51,020 --> 00:13:54,110 they experience them in multiples all at once, you 241 00:13:54,110 --> 00:13:58,550 know because circumstances seldom happen one 242 00:13:58,550 --> 00:14:01,940 at a time. They often experience a drop of 243 00:14:02,060 --> 00:14:05,570 depression anxiety threshold. So what a person can 244 00:14:05,840 --> 00:14:08,360 normally take in stride is 245 00:14:08,360 --> 00:14:10,940 now very difficult to handle. And you can see how 246 00:14:11,420 --> 00:14:14,660 the threshold drops. So the red lines are now the 247 00:14:14,870 --> 00:14:17,030 the dropped threshold. 248 00:14:19,400 --> 00:14:22,980 And if it's a stressor like a pandemic or fire or 249 00:14:23,010 --> 00:14:26,790 earthquake et cetera, that everyone is 250 00:14:26,790 --> 00:14:29,880 impacted by, that adds to the stress and lowers the 251 00:14:29,880 --> 00:14:32,850 threshold even more. And the ways that you normally 252 00:14:32,850 --> 00:14:36,270 cope also might not be so available to you. So 253 00:14:36,270 --> 00:14:40,440 what can you do to have the best, most optimal 254 00:14:40,440 --> 00:14:44,010 threshold you can have? What do you think? How do 255 00:14:44,010 --> 00:14:48,670 we keep our threshold as high as possible? Well, it 256 00:14:48,670 --> 00:14:52,300 turns out we reverse those factors that we 257 00:14:52,300 --> 00:14:54,960 mentioned before. So we get a good night's sleep: 258 00:14:55,240 --> 00:14:57,670 eight to nine hours of sleep at the same time 259 00:14:57,670 --> 00:15:01,030 every night is what is the healthy night's sleep 260 00:15:01,030 --> 00:15:03,610 for most people. Poor sleep is one of the most 261 00:15:03,610 --> 00:15:07,240 common complaints of our students here at the 262 00:15:07,240 --> 00:15:10,150 student health center. If that's impossible 263 00:15:10,150 --> 00:15:12,910 because of work or their circumstances even trying 264 00:15:12,910 --> 00:15:16,690 for six to seven, but at the same time every night 265 00:15:17,380 --> 00:15:21,070 is doable. The brain loves routine and can 266 00:15:21,070 --> 00:15:24,190 be pretty accommodating if you create good sleep 267 00:15:24,190 --> 00:15:27,700 routine. Other good sleep tips include no screens 268 00:15:27,700 --> 00:15:31,930 for an hour before bed, creating a bedtime routine, 269 00:15:32,650 --> 00:15:35,350 recharging your phone in another room far away 270 00:15:35,350 --> 00:15:37,870 from your bed. Those kinds of things really can 271 00:15:37,870 --> 00:15:42,460 make a big difference. Diet. I can't stress enough 272 00:15:42,460 --> 00:15:44,710 the importance of eating a diet rich in plant 273 00:15:44,710 --> 00:15:47,380 based foods. Five to 10 servings of fruits and 274 00:15:47,380 --> 00:15:52,570 vegetables per day in a good variety is best. Lots 275 00:15:52,570 --> 00:15:56,680 of color lots of whole grains. Exercise can be 276 00:15:56,680 --> 00:15:59,470 very challenging, not only as a student, but in the 277 00:15:59,470 --> 00:16:04,750 time of Covid. So you can though, in most places walk 278 00:16:04,810 --> 00:16:08,170 or run outside, just bring a mask in case you find 279 00:16:08,170 --> 00:16:11,620 yourself unable to distance. At least 30 minutes. 280 00:16:11,620 --> 00:16:14,020 At least five days a week is good enough to make a 281 00:16:14,020 --> 00:16:16,270 huge difference in your physical and mental health. 282 00:16:16,330 --> 00:16:18,430 But guess what. If you can't do it even that much 283 00:16:18,430 --> 00:16:20,680 even a little bit of movement is better than no 284 00:16:20,680 --> 00:16:25,690 movement. Substance use, especially alcohol I 285 00:16:25,690 --> 00:16:28,210 mentioned. But tobacco and other drugs too can 286 00:16:28,210 --> 00:16:32,020 really take their toll on your health. Alcohol is 287 00:16:32,020 --> 00:16:35,980 a common threshold lower and can adversely 288 00:16:35,980 --> 00:16:39,130 affect your sleep and quality of sleep. So can 289 00:16:39,460 --> 00:16:42,730 other drugs and so can tobacco and also add in 290 00:16:42,730 --> 00:16:44,860 their caffeine and power drinks because those can 291 00:16:44,860 --> 00:16:50,660 really affect your your sleep and diet. So 292 00:16:50,680 --> 00:16:53,490 financial hardship and food and housing insecurity 293 00:16:53,510 --> 00:16:55,660 I just want to make sure you know that the 294 00:16:55,660 --> 00:16:59,410 financial aid office at Moorpark College has lots 295 00:16:59,410 --> 00:17:02,380 of resources to help you. So if you're finding 296 00:17:02,380 --> 00:17:07,120 yourself in need of financial assistance or food 297 00:17:07,120 --> 00:17:12,880 or housing please contact them. And 298 00:17:13,240 --> 00:17:16,960 you can easily find them on the website. And 299 00:17:16,990 --> 00:17:20,890 let's see here relationships same thing. The 300 00:17:20,890 --> 00:17:23,110 student health center is a great place to get some 301 00:17:23,110 --> 00:17:25,750 coping skills for dealing with relationship and 302 00:17:25,750 --> 00:17:30,430 family difficulties, sheltering in place and 303 00:17:30,430 --> 00:17:33,520 distance learning have become very difficult for a 304 00:17:33,520 --> 00:17:35,950 lot of our students. A common complaint of 305 00:17:35,950 --> 00:17:37,990 students is that their family members don't 306 00:17:37,990 --> 00:17:41,380 respect their need to have privacy and quiet to 307 00:17:41,380 --> 00:17:44,830 study or take tests. One suggestion that has 308 00:17:44,830 --> 00:17:47,230 worked well for many of our students is to put 309 00:17:47,230 --> 00:17:49,630 just a "do not disturb" sign on the door when you 310 00:17:49,630 --> 00:17:53,040 need privacy for testing, or studying, some will 311 00:17:53,180 --> 00:17:56,110 even add a timespan like "please don't knock between 312 00:17:56,110 --> 00:17:58,500 2:00 and 3:00. "In class" or "taking a test" 313 00:17:58,510 --> 00:18:01,600 something like that. Turns out families are 314 00:18:01,600 --> 00:18:04,930 generally pretty respectful of that and appreciate 315 00:18:04,930 --> 00:18:05,950 the communication. 316 00:18:08,260 --> 00:18:11,680 So missing friends is also difficult for many. 317 00:18:11,710 --> 00:18:14,470 Getting together for Zoom gatherings can be fun 318 00:18:14,470 --> 00:18:18,550 and helpful. Taking a masked, distanced walks with 319 00:18:18,550 --> 00:18:22,480 friends outside is safe, when and where OK, and can 320 00:18:22,480 --> 00:18:23,710 make a huge difference. 321 00:18:26,890 --> 00:18:31,090 Another good one that I just can't tell you how 322 00:18:31,720 --> 00:18:34,630 fortunate you are to get this for free on campus 323 00:18:35,080 --> 00:18:37,870 and also online, and that is Mindfulness Training. 324 00:18:38,320 --> 00:18:41,560 So many of you know mindfulness training as 325 00:18:41,560 --> 00:18:45,760 meditating or doing meditations or things like 326 00:18:45,760 --> 00:18:50,170 that. And they definitely have a lot in common for 327 00:18:50,170 --> 00:18:55,120 sure. And so when we're on campus maybe in the 328 00:18:55,120 --> 00:18:59,860 spring, we'll have on campus in-person 329 00:18:59,890 --> 00:19:03,730 mindfulness training probably. But in the meantime 330 00:19:03,940 --> 00:19:06,400 we also make it available online and we have our 331 00:19:06,400 --> 00:19:10,690 own website. And so you just go to the student 332 00:19:10,690 --> 00:19:14,680 health center webpage. And then in the menu is 333 00:19:14,680 --> 00:19:17,080 "Mindfulness Training Online." And just click on 334 00:19:17,080 --> 00:19:20,800 that. Just want to show you what it looks like. So. 335 00:19:22,500 --> 00:19:25,200 It just gives you a brief background about 336 00:19:25,290 --> 00:19:29,520 mindfulness training. It helps you get started and 337 00:19:29,520 --> 00:19:33,030 then it has all eight of our sessions here and 338 00:19:33,030 --> 00:19:35,820 available. Easy to click on. Each session has a 339 00:19:35,820 --> 00:19:39,120 different technique. So if you try one and you 340 00:19:39,120 --> 00:19:42,270 don't like it try another one there. And sometimes 341 00:19:42,270 --> 00:19:46,440 are even shorter and longer practices in each 342 00:19:46,440 --> 00:19:49,560 session. So just be aware that that's there and 343 00:19:49,560 --> 00:19:54,150 available and free of charge but not really free. 344 00:19:54,240 --> 00:19:58,560 You paid for it with your student fee. OK. Well I 345 00:19:58,560 --> 00:20:01,410 just want to say thank you so much for your kind 346 00:20:01,410 --> 00:20:04,680 attention. If you have any questions, comments, or 347 00:20:04,680 --> 00:20:07,650 concerns, for me please don't hesitate to e-mail me 348 00:20:07,650 --> 00:20:12,900 at abarton@vcccd.edu. And don't 349 00:20:12,900 --> 00:20:14,820 hesitate to make an appointment at the Student 350 00:20:14,820 --> 00:20:17,700 Health Center. We are there for you. And you paid 351 00:20:17,700 --> 00:20:20,590 a fee. Get your money's worth. Right? So call 352 00:20:20,610 --> 00:20:23,820 805.378.1413 to 353 00:20:23,820 --> 00:20:27,600 make an appointment. And I thank you again and 354 00:20:27,600 --> 00:20:29,060 have a good rest of your day!