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Health Matters Newsletter

Stress Management 101

It is September, and you are a freshman in college. You are away from home for the first time, settling in to new surroundings, a roommate, and cafeteria food. The first day of class has come and went leaving you with a pile of books, schedules, and endless projects to be done. Your roommate, also a first time freshman, has been enjoying the college life hosting parties every evening of the week. You are sleep deprived, your stomach aches from all that take out food, and Thanksgiving break seems so far away.

College can be one of the most exciting times in your life, and it can be one of the most stressful. Stress is a fact of life, and the demands of college can leave you with feelings of being overwhelmed. This issue of the newsletter is focused on how to recognize the symptoms of stress, and what to do to manage them.

Question: What are symptoms of stress?

Besides the obvious complaints of tenseness, anxiety and nervousness, our bodies can exhibit stress in fatigue, nail biting, hair twirling, a rise in blood pressure, an upset stomach, diarrhea or constipation. You might have difficulty sleeping or feel restless as well.

Question: What can I do?

Change you attitude

  • Get perspective! Ask yourself, "How important will this seem in a week, month, year or twenty years. " Remember that it is not the event itself that is stressful, but the way in which your perception of the event is and what you do about it.
  • Be positive and don't put yourself down. Remember, nobody is perfect and luckily, you don't have to be.
  • Be flexible. Real life situations involve unexpected interruptions.

Take care of yourself

  • Balance physical, emotional, mental and spiritual needs.
  • Be sure to get enough sleep
  • Build a support system. Friends and family can be your strongest allies.
  • Take routine breaks from schoolwork. It will keep you more alert and productive.
  • Don't skip meals. Food provides energy to tackle stress
  • Live within your means. Overspending can be very stressful.
  • Listen to peaceful music to unwind.
  • Meditation and relaxation exercises. Relaxation Techniques can combat the stress response by helping the body return to a balanced state and reverse some of the psychological effects of stress response ( i.e.: elevated blood pressure, heart rate and respiratory rate. Examples include and are not limited to breathing exercises, body awareness, meditation, visualization and guided relaxation.
  • Laugh! Go see a funny movie, a comedy show, or call up a silly friend.
  • Be here now. The single task (or pleasure!) before you is all that you need to focus on now.
  • Pamper yourself
  • Exercise. Daily exercise, including stretching, breathing and aerobic exercises is important lifestyle habits to develop for relief of anxiety and stress.

Manage your time

  • Use a daytimer to schedule all of your commitments and social events.
  • Make a daily "to do " list
  • Prioritize your duties
  • Be selective. You can't do everything. Quality is more important then quantity
  • Learn to take power naps. A 20 minute nap can reenergize you for hours.
  • Budget your time. Study while on the bus, review between classes, read while eating.
  • Don't be overcommitted. Learn to say "no"
  • Set aside some time to have fun.
  • Know your peak energy times and prioritize your activities when you know your energy is at its highest.
  • Focus on one thing at a time.

 

Welcome to the Health Center - September 2008

We are here for you.......

Many students are unaware that Health Services are available free of charge on campus in LoGrasso Hall.  The Student Health Center is open to all SUNY Fredonia students. Those who have paid the mandatory health fee are seen at no charge.  Students are seen by appointment or on a walk-in basis. 

The staff includes a doctor, nurse practitioners, nurses and a medical technologist.  They provide confidential care for your individual needs.  Whether your needs are simply talking to someone, or actual care for an illness or injury, the Health Services offered at LoGrasso Hall can be your first step in getting the help that you may need.

In the event that a referral is indicated, we can assist with the arrangements.  Obvious emergency situations would be treated at the Brooks Memorial Hospital.

How to Use the Health Services

The Health Center is located at the main entrance to LoGrasso Hall.  As you enter, a receptionist will ask that you fill out an information card so your record can be located.  A nurse will then evaluate you.  Many times, a nurse can assist you with your problem, however, if further evaluation is needed, she will arrange for you to see one of our providers. 

Clinical Hours during Academic Session

Monday through Friday: 8 a.m. - 5 p.m.

Saturday: 10 a.m. - 1 p.m.

Lab Hours

Monday through Friday: 9 a.m. - 12 p.m.  and  2 p.m. - 5 p.m.

Clinical Hours during Summer and mid-semester breaks

Monday through Friday: 8 a.m. - 4 p.m.

When the Health Center is closed

Medical care is available at Brooks Memorial Hospital on a fee for service basis.  Services received outside of the Health Center (i.e. area hospitals/emergency rooms, laboratories, specialists) are not covered by the Health Fee, and are billed on a fee for service basis.

Health Services offered here at LoGrasso Hall include:

Ambulatory Care
The health center staff is available to assist students with any illness, injury, or health concern.  If a student is ill or simply has a question regarding a health matter, they should seek advice and treatment at the health center.

Laboratory
There is a small laboratory located within the health center. A CBC (complete blood count), throat culture and urinalysis can be done in the college lab.  Testing for mononucleosis is also available.

Pharmacy
The on-site pharmacy stocks several common over the counter medications.  A limited number of prescription medications, such as penicillin, are also available.  These may be dispensed by the medical providers if needed.  Prescriptions for other medications may be written at the discretion of the medical provider.

Health Education
The health center has educational materials including pamphlets on many health-related topics.  Educational programs on wellness and other pertinent health issues are offered on campus.  There are also links found on the Health Center Website for common health related issues.  The Health Matters Newsletter is published on a monthly basis both on the Health Center Website as well as in the campus report.  This newsletter often contains health information regarding pertinent issues on health related topics.

Immunizations and allergy shots
The campus health center does administer some vaccinations.  Vaccinations for hepatitis B, meningitis and influenza are available.  Fees are charged for these vaccines and may vary each year.

Allergy injections are administered to students on a limited basis.  The health center staff will administer allergy injections only if the student has reached a stable, maintenance dosage.  For example, the student receives the same dose each week or month.  The student must provide their own serum and specific orders from the prescribing allergist. Allergy injections that are on a "build up" phase cannot be given.   The health center does charge $35.00 per semester for this service.  The health center staff can assist with making arrangements for the students to receive build up allergy injections at a local physician's office if requested.

Contact the Health Center at 673-3131 for any questions or for further information on this policy.

Preventive Health
Physicals for sports, volunteer and international travel are performed through the health center at no additional cost to the student.  Sports physicals are performed for all athletic teams competing for SUNY Fredonia.  The student must have an initial complete physical from his/her primary care physician or pediatrician on file in the Health Center. 

Self-Care Center (see self-care center link)
A self-care area is located in the lobby of the health center.   A student may fill out a simple card and take a self-car packet without waiting to see a nurse or a provider.  Self-care packets are available for:

  • Common Cold Pack (Multi-symptom, Coradin Forte, and cough drops)
  • Wound Care Pack (Bandaids and Bacitracin Ointment)
  • Ibuprofen Pain Relief Pack (Ibuprofen)
  • Acetominophen Pain Relief Pack (Generic for Tylenol)

Absence Verification

Colds and minor health problems should not prevent class attendance.  If you miss a class due to a more serious health problem, and have been evaluated at the Health Center, explain the situation to your professor(s).  It is the policy of the Student Health Center to NOT issue an excuse from class or written verification that you were seen here.  In the event that the illness requires that you miss one week or more of classes, and you have been appropriately evaluated at the Health Center, then a verification can be issued at the nurse's discretion.

Confidentiality
With the exception of emergency situations in which a student is unable to assume responsibility, all medical information is confidential in accordance with The State University of New York at Fredonia Notice of Privacy Practices.  The LoGrasso Hall Health Center will not share information concerning the health of a student without the student's explicit and informed written authorization.  Notification of parents, College faculty , and administrators is considered the student's responsibility.


Page modified 9/24/08