Reasons to Practice Mindfulness

What if we cared for our mind 20 minutes everyday?

How Stress Affects Mental Health

• Stress can lead to intense headaches due to tension.
• Regular stress can weaken your immune system making you vulnerable to illness.
• Experiencing stress regularly can be emotionally taxing and can lead to depression.
• Stress hormones which increase blood flow can cause your heart to pound.

(Reference #1)

What is Mindfulness

“A mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting their thoughts, feelings, and bodily sensations.”

(Reference #3)

“Don’t believe everything you think. Thoughts are just that – thoughts.” –Allan Lokos

(Reference #2)

Ways to Practice Mindfulness

• Take a mindful shower. Notice the sensations on your body and around you. Picture your stress washing away.
• Take a mindful walk. Be present and aware of the sights and sounds around you.
• Focus on your breathing. Think of your thoughts as passing clouds . . . let them go and return your focus.
• Running low on time or wanting guidance? You can try checking out meditation apps or guided meditation videos online.

Some Benefits of Practicing Mindfulness

• Reduces anxiety – mindfulness can reduce anxiety by 38% by improving the part of the brain that controls worrying.
• Improves concentration – mindfulness can improve your ability to focus and ignore distractions.
• Minimizes fatigue – regularly practicing mindfulness can improve sleep quality and minimize insomnia and fatigue.
• Increases resilience – practicing mindfulness everyday for 25 minutes can increase resilience to psychological stress.

(Reference #4)

Start with 5 minutes and work your way up to 20 minutes. Remember, practicing every day is more important than how long you practice.

References

1. “Stress Effects,” The American Institute of Stress, accessed November 26, 2018, https://www.stress.org/stress-effects/.
2. “76 Most Powerful Mindfulness Quotes: Your Daily Dose of Inspiration,” Positive Psychology Program, last modified June 18, 2017, https://positivepsychologyprogram.com/mindfulness-quotes/.
3. “Mindfulness,” Auburn University College of Education, last modified May 11, 2018, http://www.education.auburn.edu/school-of-kinesiology/mindfulness/.
4. Karen Young, “13 Different Ways to Practice Mindfulness – And the Difference it Can Make,” last modified December 17, 2016, https://www.heysigmund.com/different-ways-to-practice-mindfulness/

Abby Howard, medical clinic physician assistant for Cougar Health Services, will be honored at this year’s Women’s Recognition Celebration as the 2019 Staff Woman of Distinction.

Howard is recognized for her work, dedication, and commitment to creating an inclusive WSU community, particularly through serving students who identify as transgender, an estimated 1-3 percent of students. By providing gender-affirming healthcare, Howard assists students in addressing their mental and physical health needs. However, Howard does more than provide medical services and referrals. She works to build strong relationships with each of her patients.

“Early on in our planning, Abby shared with a patient that she was going to be one of the clinicians here on campus to provide transgender healthcare and the patient hugged her,” said Renée Coleman-Mitchell, executive director for Cougar Health Services. “I think that characterizes the compassion and understanding that Abby possesses.”

Originally from Pennsylvania, Howard has a B.S. in Exercise Science from the University of Delaware and a Master’s in Physician Assistant Studies from the University of Pittsburgh. She arrived at WSU in 2016.

During her time at Cougar Health Services, she has developed transgender health training for other providers and staff members so that they can be more responsive to student needs. As Matthew Jefferies, director of the Gender Identity/Expression and Sexual Orientation Resource Center (GIESORC) notes, “Abby has helped dozens of student become who they were meant to be.”

“I feel very honored to receive this award,” said Howard. “In reflecting on it, I am most thankful for my patients who have always been my best teachers.”

Howard will be recognized at this year’s Women’s Recognition Celebration on Monday, March 4 at 6 p.m. in the CUB M.G. Carey Senior Ballroom. To RSVP for this event, visit https://women.wsu.edu/programs/womens-recognition-celebration

Medical professionals from Washington State University’s Cougar Health Services have received inquiries regarding a case of bacterial meningitis on the WSU Pullman campus. There are many causes of bacterial meningitis, and although they are all serious, they are not all equally contagious. Please know that WSU does NOT have meningococcal meningitis on campus, which is the most dangerous form of meningitis for college students.

Cougar Health Services has been in contact with local health experts and the Whitman County Department of Health and have determined that there are no additional recommended preventive measures related to meningitis for campus members or close contacts of an ill student at this time. WSU campus members are not currently at increased risk for contracting meningitis.

As always, anyone with symptoms of illness or questions about their personal health should contact their healthcare provider for advice. Pullman students can contact Cougar Health Services at 509-335-3575 or schedule an appointment at https://cougarhealth.wsu.edu/appointments/

For more information about bacterial meningitis: https://www.cdc.gov/meningitis/index.html

While meningococcal meningitis is not currently present on the WSU Pullman campus, the Centers for Disease Control and Prevention do recommend that all adolescents receive a meningococcal immunization. Many WSU students have already received this vaccine. For more information: https://www.cdc.gov/meningococcal/vaccine-info.html