Coping with Change
Tips for Success
Coming from lands far away and very different
from Central Kentucky presents a sudden change and a shock to one’s
system, both physically and psychologically. One way to minimize the stress
is to make the transition slowly - as slowly as is possible.
The most notable change is the time difference, and the
disruption in the day/night cycle, the so called “jet lag”.
The best thing to do is to try not to go to sleep till at least 9 p.m.
local time, even though by your home time it may be 3 in the morning by
then. Force yourself to get up on time the next day, and stay up without
a nap. The further to the other side of the world your home is, the greater
the time difference, and the longer it takes to become adjusted to it.
Food: Avoid sudden change in diet. Especially avoid very
greasy or spicy local foods. They are harder to digest. Seek out your
own ethnic foods. Lexington’s grocery stores – Kroger foods,
Meijer, Winn Dixie, etc. – have ethnic foods in certain sections,
and there are specialty foods stores such as Asian, Middle Eastern, Latin
American, etc. Restaurants specializing in regional cuisine are also available
in Lexington, but they may be a bit expensive. Ms Zenetta Coleman of the
Office of Multicultural Student Affairs has compiled a list of local stores specializing in ethnic
/ cultural products, from food to cosmetics and hair stylists.
Nutrition: Be wary of American fast foods; they are high
in calories, rich in saturated fats, and loaded with sodium. Try to concentrate
on vegetables and fruits, fresh or frozen, grains and cereals. Avoid fried
foods and canned foods, as well as microwave dinners prepared with a lot
of salt. Avoid foods with soy sauce – they are high in sodium. Breakfast
is very important, and should not be skipped; a bowl of whole grain cereal
without added sugar, taken with fresh fruit and soy milk, makes a great
breakfast that does not take too long to prepare or consume. Most whole
grain cereals are fortified with Multivitamins. Eat at least three meals
a day, balanced with all the food groups: cereals, grains, nuts, fruits,
vegetables, dairy products, meats, fish, eggs etc.
Exercise: Regular physical exercise, an hour to one and
a half hours each day, provides balance to the mental fatigue from hours
of studying and computer work. Aerobic exercise, including fast walking,
jogging, treadmill, bicycling, swimming, aerobic dancing, and all other
forms of exercise will help relax the mind, help you learn, and improve
your sleep. Aerobic Exercise also improves appetite, lowers blood pressure,
and conditions the heart. Vigorous exercise should be done around 2:00
to 3:00 in the afternoon, when the muscles are at their warmest and the
blood pressure at its lowest. It is a good idea to always stretch and
warm-up before engaging in vigorous exercise. If you have a serious medical
heart or lung condition, or have very high blood pressure, diabetes, or
smoke, check with a doctor before engaging in extraordinarily vigorous
exercise. It is always a good idea to start low and go slow with any exercise
program, adjusting the level and duration of exercise to your own tolerance
level.
Weather: It gets very cold in Kentucky for a few months,
and can even dip down into the subzero (Fahrenheit) range for a few days.
Those of us newly arrived from warmer climates may need to be extra careful
to avoid getting chilled. Therefore, please dress warmly: head covered
in a hat, muffler or scarf around ears, gloves on hands, thick or double
socks, and water proof shoes for the winter are a must. It is better to
dress in layers, e.g. T-shirt plus flannel shirt plus sweat shirt or sweater,
and a light coat, than donning a single thick coat.
Diseases: Our flu season begins around mid November,
and lasts through the end of March. There are a few measures you can take
to avoid the flu and other contagious diseases. Always wash your hands
with soap and water before every meal, and frequently each day through
the winter months, or use an antiseptic hand sanitizer. Avoid indoor crowded
places, such as movie theatres, sporting events, etc. during the winter
months. Germs spread faster in crowded closed spaces. Get adequate rest,
maintain good nutrition, avoid excessive alcohol use, do not smoke, avoid
second hand smoke, get regular exercise, and remember to take the Flu
shot every October. Those who are allergic to eggs or who have had a serious
reaction to a previous flu shot should not take the flu vaccine.
Psychologically, most of you will feel some degree of
isolation; you might feel lonesome and homesick. That is perfectly natural.
You have left family and friends many miles away, and find yourselves
in a strange land, among strangers. It is good to immediately start making
connections. Becoming involved in clubs and organizations, fraternities,
sororities, service organizations, religious and cultural organizations,
book clubs, international literary clubs, ethnic food clubs, sports teams,
knitting, quilting, crafts groups etc. will help . If a group does not
exist already, get a few people with similar interests together, and create
one of your own. The international office can assist you with your efforts.
Remember, if you need someone to talk to about anything, you always have
available to you the staff of the International Office, the Student Health
Services, the Office of the Dean of Students, and the Office of the Dean
of Graduate Studies. Athletes also have the staff of the Athletic Department.
The staff of Student Life / Student Development and our Chaplain, Dr Nromele,
are also available to assist with, and advise on, any difficult situation
you face. You are not here alone; we are here to do what ever we can to
ensure your success.
Should you feel ill, or have an injury that requires medical attention,
the staff of Student Health Services can assist. All our services are
free to you. All you need to do is make an appointment to see one of us,
and bring your valid ID card to the SHS with you. Please see SHS brochure
for our location, hours of operation, and services offered. If your condition
requires consultation with a specialist, we may have to refer you to a
doctor outside the SHS. On weekends and after normal clinic hours, if
you need to see a physician, the Instant Care Center at the University
Shopping Center or the Emergency Room of Pattie A. Clay Hospital are available
to you. Any services by anyone outside the Student Health Services will
be billed to you or to your insurance company, directly by the health
care provider. Medical care in the United States is very expensive!! For
that reason, it is very important to have adequate health insurance. We
do not insist on any one particular insurance company or insurance plan,
as long as it is adequate. Please see separate information sheet on how
to choose a good insurance plan.
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