What to Expect When Transitioning Into College Life

Transitioning from high school to college can be an exciting time full of possibilities. It can also be an overwhelming experience that comes with a lot of anxiety.

There are many changes that take place when entering college for the first time. A new school, new people, and new responsibilities can all make college life seem a bit daunting. Thankfully, there are some ways to ease your transition into college. Below are some tips to consider:

Stick to a Schedule

When you start college, it can be easy to fall out of your normal routine. After all, you finally have the freedom to do what you want and go where you please.

Unfortunately, allowing yourself to operate without a schedule can be a recipe for disaster as classes get skipped, assignment deadlines get missed and your attention drifts elsewhere. Instead, make a schedule and stick to it. Consider using a day planner or digital organizer on your phone to keep track of your day.

Seek Counseling When Needed

Most colleges have some type of on-campus counseling program as well as resources for after-hours counseling for students. If you’re feeling overwhelmed or you just have some questions about certain aspects of dealing with the transition to college life, take advantage of these resources.

Even community colleges and tech schools usually provide counseling for students who need someone to talk to. Even if you aren’t able to find the answers you’re looking for through a school counselor, you can at least be directed toward the right counselor for the specific concerns you’re facing.

Try New Things

College is a time of new beginnings, so don’t be afraid to branch out and try things you’re never tried before. You have the chance to find out who you really are in college, and part of doing this involves taking chances and stepping outside of your comfort zone.

If you were shy in high school, consider talking to new people and trying to make friends. If you didn’t want to take chances with your appearance in high school, maybe college is the time to try out a new style. Regardless of how you do it, try new things to find where you feel most comfortable in college life.

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How Your Brain is Affected by Addiction

Drug addiction can be detrimental to your well-being moving forward. Not only does it alienate your loved ones and friends, but it can affect your job prospects, lead to trouble with the law, and more.

More troubling, however, is how drugs affect the brain. Ever wonder what happens in your head when affected by the throws of addiction? Read on for some eye-opening information.

How Drugs Affect the Brain

First, let's talk about what drugs actually do. When you see addiction recovery tips, you rarely hear about the benefits your brain can experience. But it's an important thing to understand.

You see, drugs change how neurons send and receive signals. Some drugs mimic the brain's natural chemistry. But, most don't activate neurons in the same way as natural neurotransmitters. As a result, you get abnormal messages that affect your perception of the world.

Hard drugs like amphetamine and cocaine prevent the normal cycling of brain chemicals. The result? Amplified disruptions with potentially long-lasting impacts.

Drugs and Their Effects on Life-Sustaining Functions

Here's the rough stuff. Drugs and addiction can affect many functions that keep you alive and happy.

Let's start with the basal ganglia. This part of the brain affects aspects like pleasure, social, and more. When you take drugs, the basal ganglia become desensitized to new stimulation. As a result, it becomes harder and harder to feel pleasure from anything but drugs.

The extended amygdala is the part of your brain that controls anxiety. It becomes sensitive with drug use. With continued use, you may become more prone to anxious thoughts. Then, the drug becomes more of a self-medicating act than a way to get pleasure.

Finally, there's the prefrontal cortex. It's responsible for your decision-making and problem-solving skills. Drug use impacts the brain circuits, leading to poor impulse control.

The Road to Recovery

Getting help is your first step to recovery. Drug addiction is difficult to overcome, but you can start your journey to sobriety with addiction recovery tips and a reliable support system.

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Ways to Naturally Boost Your Energy

When life becomes hectic and schedules become overcrowded, it can be easy to feel bogged down and stressed out. Busy work schedules, full social lives and lots of family obligations bring plenty of joy, but they can also sap your energy.

While it might be tempting to have that extra cup of coffee or down yet another energy drink to get a boost, these methods only provide a temporary benefit. On top of that, they can also lead to a crash in energy once the caffeine wears off, leading to even less motivation than what you started with.

If you’re looking for real advice for low motivation without turning to artificial means to boost your energy, you’re in luck. There are plenty of ways to naturally boost your energy without the crash that comes from caffeine. Below are just a few examples:

Get Rid of Stress

Stress can impact your motivation and cause low energy. Removing stress and finding productive ways to unwind can help you feel more motivated throughout the day.

Get Good Sleep

Another important piece of advice for low motivation is to get quality sleep. Your body uses time spent sleeping to rejuvenate and heal. If you aren’t sleeping well, you can end up feeling less motivated with decreased energy throughout the day.

Remember that all lifestyle choices, including alcohol consumption and smoking, can affect your quality of sleep. Consider stopping smoking and reducing alcohol consumption to sleep better.

Watch Your Diet

Everything that you put into your body affects your energy levels in some way. Eating a diet high in fat, sugar and salt can slowly whittle away at your energy, leading to less motivation. When you replace unhealthy foods with healthy alternatives, you’re more likely to get a natural boost in both energy and motivation.

Also, unlike caffeine, a healthy diet will provide enough energy to power you throughout the day. If you have questions about what type of diet is best for you, speak with your doctor to address dietary restrictions as they apply to your specific healthcare needs.

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Telehealth Proves Its Worth

Even after the pandemic ends, telehealth appears poised to stay, according to APA’s 2021 COVID-19 Practitioner Survey of U.S. psychologists who are either APA members or prospective members read more

Tips for Stopping a Panic Attack

Panic attacks are an extreme form of nervous system overload, and while most are harmless, they often feel anything but. Panic attack symptoms can resemble those of more serious health events, including heart attacks. In fact, many people even mistake panic attacks for cardiovascular concerns upon first experiencing an attack.

Treatment for Panic Disorders

Thankfully, treatment is available for panic disorders that lead to attacks. Therapy for panic attacks can work wonders for individuals who experience panic disorders. Likewise, medications may also be used for some individuals to ward off attacks before they start or to treat the symptoms of a panic attack to lessen its effects. No matter how you decide to treat panic attacks, it’s important to work closely with your doctor to determine the right course of action for your unique needs.

Non-Medicinal Options to Stop Panic Attacks

Additionally, there are some ways to stop a panic attack once it starts without the use of medication. Below are a few steps to consider:

Practice deep, measured breathing

During a panic attack, it can be easy to let your breathing become hyperventilated. Instead, try to focus on taking deep, measured breaths to avoid increasing your panic.

Recognize that you are experiencing a panic attack

As mentioned, panic attack symptoms can mimic those of more serious health events. By taking a moment to remind yourself that you are simply experiencing a panic attack and not something more serious, you have a chance to control your mind and reduce your feelings of panic.

Focus on an object

One of the things that often gets taught in therapy for panic attacks is the notion of focus. During a panic attack, focus tends to be on the symptoms in the moment. If you can take your focus off of the symptoms and place it on an object, this can potentially reduce your panic.

Get some exercise

If possible, engage in some light exercise when you feel a panic attack starting to come on. Exercise helps to regulate your breathing and heart rate. Additionally, it can take your mind off of the situation and relieve stress that may be adding to your panic.

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Postpartum Anxiety vs Postpartum Depression

Most new mothers are familiar with postpartum depression and the symptoms it causes. The condition is well-studied and commonly discussed, which is great for overcoming mental health stigmas.

However, there's one lesser-known issue that plagues millions of new moms every year. It's called postpartum anxiety.

What is Postpartum Anxiety

Postpartum anxiety (PPA) is very similar to postpartum depression (PPD). It typically occurs in the first few months after giving birth. Symptoms can vary wildly, but most women experience a nagging feeling of unease and worry. The condition also causes sleep issues, racing thoughts, and unfounded fear about every little thing.

Some women will also have physical symptoms. They include fatigue, hyperventilation, shaking, sweating, and even heart palpitations.

Support groups for PPA exist, and counselors often provide advice for parental anxiety. Unfortunately, few recognize the symptoms and seek help.

How It Differs from Postpartum Depression

The main difference between PPA and PPD is the intensity of the emotions. Postpartum depression is more common, affecting roughly 35 percent of all new mothers.

The symptoms can overlap a bit, but PPD usually comes with an overwhelming sense of sadness and despair. Some women even report urges to harm themselves or their babies.

Postpartum anxiety is more worry-based, leaving depressive symptoms out of the equation.

What Causes Postpartum Anxiety?

There are a few potential culprits for this condition.

In most cases, hormonal imbalances are a significant factor. The entire pregnancy process causes dramatic changes in hormone production. Fluctuations continue after giving birth. It can take up to six months to stabilize and go back to normal.

Another issue is the stresses of parenthood. New mothers are most likely to experience doubt and uncertainty as they learn how to raise their children. It's easy to get overwhelmed with so many warnings on products and "rules" about modern parenting.

Treating Postpartum Anxiety

If you're worried about your mental health after birth, turn to a counselor. Therapists can provide advice for parental anxiety and help you work through your emotions as you welcome a new bundle of joy into the world.

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How Does Cognitive Behavioral Therapy Work?

Cognitive Behavioral Therapy, or CBT, is an effective tool for treating many mental health issues. It's a specific kind of counseling that helps you identify the problem at hand, analyze your response to it, and learn how to approach challenging situations more effectively.

CBT is ideal for everything from mental illness to anxiety. But how does CBT work to improve mental health? Read on to find out.

The Basic of Cognitive Behavioral Therapy

CBT is a short-term form of counseling. Rather than the open-ended nature of other types of therapy, CBT is structured and somewhat formulaic. Sessions last around 20 minutes each. While the exact number of sessions patients need varies dramatically, counselors generally work to reach milestones and track progress.

The Steps of Cognitive Behavioral Therapy

Once you figure out how to find a therapist for CBT, you can take steps to get the help you need. Counselors always encourage open conversation, but they usually guide CBT sessions to go through the following steps.

Identifying the Problem

The first step is to recognize the situation or condition that's causing trouble. You don't have to go into CBT with a set goal. You and your therapist will work together to decide what problems you want to focus your attention on.

Becoming Aware of the Problem's Impact

The next step is to share your thoughts, emotions, and beliefs about the issue. Why is it causing trouble? How do you perceive the situation, and what do you tell yourself about it? This step is the point at which you recognize how the problem is negatively affecting your life. Not only are you sharing that with your therapist, but you're being honest with yourself, too.

Realizing Negative Thought Patterns

There's a reason why the problem is causing issues. Now is the time to identify the patterns of behaviors that contribute to your negative feelings. In this step, you'll learn to pay attention to your emotional, physical, and behavioral responses to understand what negative thoughts connect to the problem.

Learning to Adjust Your Response

The final step is to reshape those negative thought patterns. It's the most challenging part of the process, but it can be the most life-changing. The goal is to ask yourself whether your negative responses rely on facts or inaccurate perceptions. Your therapist will help you approach those problems with more clarity.

Getting Help

Cognitive Behavioral Therapy has the potential to create positive change in your life. Learn how to find a therapist in your area and start your journey to better mental health.

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