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Research Behind
[help]ful hints
Purpose:
Help[ful] hints are a variety of tools provided to empower, inform and support individuals.
Background:
The Lot[us] Room is a self-driven space. The space offers help[ful] hints as an avenue to support and grow students’ well-being. These resources are a tool, and does not replace professional services. There is research behind the use of [help]ful hints within the Lot[us] Room that include: CBT and MDI therapy books, journals, and fidgets. There are also exercise cards, nutritious recipes, coloring sheets, and books written by professionals on health and wellness. Additional resources are also provided based on student requests and recommendations to foster a space that is for students, by students.
01
Self-driven therapy has been found to improve mild anxiety symptoms similar to anxiety improvement from general psychological treatments (Haug et al, 2012).
02
In a meta-analysis study, self-driven therapy included: cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and mindfulness-based interventions (MDI). With the use of these therapy’s, this study indicated:
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o There is a small to medium effect on anxiety, stress, and depression reduction.
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o There is a large effect in subjective well-being when using MDI (Fischer et al, 2020).
03
Journaling is a unique therapeutic tool as a “vehicle for inner dialogue that connects thoughts, feelings, and actions,” (Wurtz et al. 2022 as cited in Hubbs and Brand, 2005: 62).
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o There is extensive evidence supporting its use to improve overall well-being. In a study evaluating the effectiveness of journaling on general medical patients with elevated anxiety, it was found that after 1 month journaling there was an association with “better mental health, including lower anxiety, mental distress, and perceived stress,” (Smyth et al, 2018).
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o There is also a strong physical association with journaling due to the meditation-like effect it has on the body. Journaling centers the mind on one thought, in a similar way to medication. Meditation leads to a decrease in cortisol, the stress hormone (Tommo Carroll, 2019). Cortisol leads to increased inflammation in the body which can poorly affect several other aspects of health, including musculoskeletal and cardiovascular health. However, reduction in this hormone offers significant mental and physical health benefits.
04
There is an abundance of research on the benefit of fidgets for cognition and mental well-being. In a study that involved 30 medical students with no underlying neurological issues or sensory disorders, cognitive function was evaluated using several different tests while using a fidget spinner:
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o There was significant improvement in processing speed and cognitive inhibition/control. Improvement in inhibitory control results in decreased mind wandering and better focus which could especially be helpful for ADHD, OCD, and PTSD, (Kumar et al. 2022).
05
Fidgets create an outlet to relieve nervous energy in an effective and safe way and help relieve the symptoms associated with anxiety such as restlessness (Jennifer Nelson, 2022), (Boland and Todd, 2021).