BetterU

	Ask the doc Dr. Pierre-Paul Tellier is associate professor of family medicine and director of student health services at McGill University in Quebec.

What is the truth about “vaping”?
—Jamie R., University of New Brunswick

“Vaping” is when you inhale vapor from a device commonly called an e-cigarette. The term has been invented because it is more socially acceptable than “smoking.”

What are e-cigarettes and e-liquid?

• E-cigarettes are tubular structures containing an atomizer, which heats up the liquid to produce a vapor that can be inhaled. It includes a cartridge that contains fluid and a battery to heat up the liquid.
• “E-liquid” is the liquid from the cartridge that is vaporized and inhaled. It usually contains nicotine, though some producers claim otherwise.

Fact to ponder
Many e-cigarette companies are owned by tobacco producers. Interesting, don’t you think?

E-cigs contain nicotine and possibly other harmful chemicals.

What’s the risk?
This is unclear. Right now, we know only a few facts—but these are important. We don’t yet have long-term studies on the health impact of e-cigarettes.            

+ What we know about e-cigarettes and health

So, what is the truth about using e-cigarettes?

• Most “e-liquid” contains nicotine, so use can cause dependence.
• On a public health level, there are concerns that e-cigarette use may turn non-smokers into smokers who might use regular cigarettes, too.
• There is concern that this re-glamorizes smoking, thus potentially opening the door to wider public acceptance of tobacco smoking.  
• Others see it as a harm-reduction method that may help some with smoking cessation (this is controversial).

So, I repeat, we need to find out much more about e-cigarettes before making a firm pronouncement on their health impact. That being said, I personally find them a little pretentious.

	Ask the trainer Frankie Romeo is a certified personal trainer, small group training coach, and graduate student at Lipscomb University in Nashville, Tennessee

“What questions should I ask personal trainers about their credentials?”
—Emily D., Nipissing University, Ontario

You’ll want to consider your personal trainer’s credentials before jumping on board too quickly. Credibility is easily overlooked or misunderstood. You shouldn’t assume someone is qualified to train you just because they have an impressive physique—or that they’re not qualified because they don’t embody the gym stereotype. You don’t have to believe that any trainer’s exercise program works for everyone, either.

Here are some questions you should ask personal trainers before investing in their service:

Are you certified by an NCCA-accredited organization?
The National Commission for Certifying Agencies (NCCA) serves as a benchmark for how organizations should conduct certification.

The most common accredited personal training certifications are:

• American Council on Exercise (ACE)
• American College of Sports Medicine (ACSM)
• National Academy of Sports Medicine (NASM)
• National Strength and Conditioning Association (NSCA)

How much experience do you have?
Like any job, you learn more from field experience than from classroom experience. I thought I had it all figured out when I first began personal training, but I had a lot more learning to do. Look for personal trainers with at least one year of professional, supervised experience under their belt.

Who have you worked with in the past?
Consider personal trainers whose former clients had a positive experience. Even better, see if they had the same goals as you do now. For example, if you’re trying to manage your weight, see whether or not previous clients succeeded with this goal.

Meeting with a personal trainer for an initial consultation is the perfect time to ask these questions. Make sure to do so before signing an agreement.

	Ask the counselor Sharon Sevier, PhD, LPC, is chair of the board of directors of the American School Counselor Association.

“How can I calm my anxiety before an attack happens?”
—Name and college withheld

Anxiety is something that all of us wish we could control. It makes us feel bad and hangs over our heads. So what do we do about it?

Anxiety is often based on the thoughts we have about uncertainties in our lives. For example, when you start a new academic year and think about the work ahead of you, you may feel anxious. You can’t immediately know what your work load will be like, and you may start to worry that you’ll struggle.

So, how do we control those thoughts?

• Identify what’s bothering you.
• Ask yourself: “Is this solvable?”
• If it can be solved, figure out what to do to improve the situation.
• If it can’t be solved, consider the following:
• What thoughts do you have about this?
• Is your thinking reasonable?
• If not, consciously work to let it go.

I’m not saying that last step is easy—it’s not. But worrying about something that is out of our control doesn’t help anything or anyone.

This is where mindfulness comes into play: teaching ourselves to live in the present moment. This doesn’t mean you have to ignore what is causing your anxiety. Reimagine your worry as an approaching horse: you don’t need to get on the horse and ride it; instead, observe the horse and let it go by. To learn more about mindfulness and to build skills that may help you now and for decades, follow our new monthly series in BetterU: Mind your mind

Now let’s think again about your academics. Maybe you struggle on a part of your thesis and worry that it will affect your timeline for acquiring your degree, or that the academic expectations will be too difficult this year. Will worrying help? No. The best thing to do is to see how your academics go and deal with the work as it comes, knowing you can access the resources you need and develop relevant skills along the way.

Mind your mind

By Dr. Holly Rogers

What is mindfulness, really? Every time I enter the BuzzFeed black hole or scroll through my Twitter feed, there’s an article about how mindfulness can improve our lives. Mindfulness is supposed to be good for you, but it seems kind of out there, doesn’t it? Here’s why it’s worth trying anyway.

Developing the skill of mindfulness can help you manage your stress (which we know you have a lot of) and get more satisfaction from your life. Mindfulness is actually very straightforward: It’s the practice of learning to hold your attention on what you are doing, thinking, and experiencing in the moment.

Guide to Koru Mindfulness and how it helps students
Dr. Holly Rogers co-developed the Koru Mindfulness program for college students (currently available on more than 60 campuses in the US). Trials have shown that the Koru program is effective in helping students feel less stressed, better rested, more compassionate, and more mindful. Dr. Rogers is a psychiatrist at Duke University and co-author of Mindfulness for the Next Generation: Helping Emerging Adults Manage Stress and Lead Healthier Lives (Oxford University Press, 2012).

This is the first in Dr. Rogers’s series on mindfulness for Student Health 101. Coming in October: Present moment awareness.

Jack’s story
Jack was a student athlete who used mindfulness to help him cope with a knee injury. He had come to the Koru Mindfulness class to manage his physical pain and emotions from being unable to play his sport.

During one class, he told us that he was getting a steroid injection later that day. He’d had one before, and it had been extremely painful. He had been dreading the next injection until he started using mindfulness.

“I understand that it will hurt like crazy, but right now, nobody is sticking a needle in my knee. If I stay in the present moment, I feel fine. Worrying about it now is not going to make it hurt less when it happens,” he said. 

His pain did not exist in that moment, and he was choosing to stay right where he was—the present.

How to get started
Try it at least once a day and see if you can spend more time being mindful.

+ Listen to one of these guided meditations

Contributor spotlight

Anna-Marie Jaeschke, 26, is studying sport and exercise psychology (PhD program) and community counseling (master’s program) at West Virginia University. Anna works at a behavioral health center. She has been writing for SH101 since 2011.

For this issue, Anna sought out students’ best tips for their peers: “25 things students wish they’d known sooner.”

Why this topic?
“I’m involved in WVU’s student success academy, coaching students one-on-one and conducting campus workshops on study skills, time and stress management, and other topics. One of my big interests is helping students become more resilient so they can overcome everyday challenges.”

How to be chill as a student
“I get outside every day. I love running, biking, and outdoor workouts, but sometimes it’s a five-minute break to blow bubbles on my porch with dish soap, turn a lopsided cartwheel, or convince friends to go on a midday quest for a post-summer storm rainbow.”

Student reporter internship
+ Info & how to apply

Student advisory board
Selected students from our diverse community of readers help shape SH101 content.
+ 2015 – 16 Student Advisory Board

#JobProb

How your future employers want you to use your college years

Whichever year of college you’re entering, it’s not too soon to think about how to position yourself for the job market you’ll face after graduation. The Job Prob, our monthly series, shows you how to use your college years to build the skills, practical experience, and networks that will help you thrive professionally.

In this installment, experts talk about what employers are looking for in graduates and how you can prepare for opportunities without sacrificing your passions.

+ Read more