Healthy U

Issue 13

April 21, 2006

Upcoming Events

If you are depressed, it not only affects your mood. It affects your whole body. You may feel fatigued or have trouble sleeping. You may lose your appetite or have trouble digesting food. You may have unexplained aches and pains. According to the Harvard Mental Health Letter (April, 2003) it also increases your risk for heart attack or stroke. It is critical that you get help for depression the same way you would seek treatment for high blood pressure or high cholesterol. Protect your heart and blood vessels from the stress caused by the chemical changes that occur in our bodies when we are depressed.

The good news is that depression is highly treatable. Between 80 and 90% of all depressed people respond to treatment. Medication may be prescribed by your family doctor or a psychiatrist. Counseling can help people identify and cope with the factors that contribute to their depression in an atmosphere of acceptance and support.

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Feel Full on Fewer Calories

Some foods have a large number of calories within a given amount of food, like cakes, cookies, pies, fried foods and fatty cuts of meat. Other foods have a smaller number of calories within the same volume of food, like fruits and vegetables.

Foods that contain more water and fiber will be more filling. That is why whole grains are more filling than processed grains. Whole grains have more fiber so you will feel full after eating fewer calories.

The best protein sources are those that are low in saturated fat and high in fiber like beans, peas and lentil, fish, white meat poultry, low fat dairy and eggs.

Source: Mayo Clinic web site www.mayohealth.org
Click here for tips on how to cut the calories in your favorite foods

Overloaded and overwhelmed by the demands of everyday living? You are not alone. More and more Americans feel that there are not enough hours in the day to do what they need to get done. Lack of time can be a major contributor to stress.
Managing your time better can help you gain control of your life and reduce your stress. Here are some tips:

• Get organized. Taking time to get organized will save you time in the long run. Organize your stuff by cleaning up your office and your home and put things in order and in labeled storage containers so you can find things quicker and easier. Giveaway, recycle or toss what you do not need. Organize your activities by using a day planner or calendar.
  
• Set priorities for the day. Make a list of what you need to accomplish and be realistic. Put most the important tasks at the top. Eliminate unnecessary and unproductive tasks and activities.

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Heart Break (cont.)

There are many helpful techniques including challenging negative though patterns, developing a positive self image, changing behaviors or life situations that are contributing to the problem, cultivating supportive relationships and developing an optimistic and accepting attitude.

Treatment may also include guided imagery, exercise, nutritional changes and changes in the use of alcohol, other drugs or even certain prescription medications.

For UWW students, free counseling is available at the UHCS by calling 472-1305 for an appointment. You may also make an appointment to see a health care practitioner about medication by calling 472-1300.

Employees can find the names of psychotherapists through their family doctor or their insurance provider. Friends may be able to recommend a good counselor. For further assistance, call the Employee Assistance Program at 472-1305.

On Overload (cont.)

• Handle important tasks first. Can’t get everything done on your list? Move the less important tasks to another day.
• Stay focused on the task at hand. When you are working on an important project, try to create a time and space without distractions.
• Multitask wisely. If you must multitask, choose tasks that can easily be done at the same time and that don’t add more stress or create a dangerous situation.
• Get help and delegate. When possible, get help with household chores and errands. At work, get a coworker to help with a big project.
• Wrap up at the end of the day. Set aside time at the end of your day to review and celebrate what you have accomplished and plan for the next day.
  

  Source: National Wellness Institute

  Healing The Harm (cont.)

Are you a survivor of sexual / relationship violence or other trauma?

Are you wondering why you feel and react the way you do to everyday life?  Do you “want your life back”? Learn about the psychobiological effects of trauma and strategies for healing and self soothing.  Come to a comforting evening of healing exercises.  You deserve it.

Healing takes time, but there are strategies that can help.  If you would like to be empowered with additional healing strategies in the company of other survivors, please attend this free program.  This program is open only to trauma survivors and any support people they wish to bring. 

For more information contact Marilyn Kile at 472-1300 ext. 2244. Sponsored by University Health and Counseling Services and the Sexual Assault Response Team