Week 2: Taking Care of Your Mental Health (Stress-Relief)

Taking Care of Your Mental Health 🧘

This week, we're shifting our focus to something equally important: mental health. Balancing work and college can be overwhelming, so let's break down a few helpful tips to help you stay healthy, calm and centered.

📌 Tip 1: Embrace Self-Care 📌

Self-care is more than just a buzzword; it's a necessity. It can be as simple as savoring a cup of tea, meditating, or enjoying a relaxing bath.

It can be helpful to take those tips we talked about last week with Time Management and make time for YOU.

Maybe that means next week, you plan out time for your studies in blocks, and you book a massage, a yoga class that you’ve been wondering if you should try, or a good stress-relieving gym session.

Or perhaps you take your books to your favorite coffee shop and change your environment while enjoying something you love. Add in a little conversation and community, too. Being around others and talking about what you’re struggling with, what makes you happy, personally, professionally, or academically is absolutely a part of self-care.

Self-care isn't one-size-fits-all, so explore what works best for you. Remember, it's a way to recharge your mental and emotional batteries.

📌 Tip 2: Reach Out for Support 📌

In times of stress, it's easy to feel isolated, but you are not alone in those feelings. Reach out for support when you need it. Friends, family, and your campus counseling services are all available to you to help. Don't underestimate the power of talking to someone who cares about your well-being. You may find others are quietly struggling, too.

How can you make an impact or gain support? Where do you start?

• At work, check in to see if your company has an Employee Resource Group. ERG’s are a great way to bring groups together for positive impact, improving community and belonging.
• EAP, or Employee Assistance Programs, often offer things like a network of professional counselors at a reduced or covered fee, legal services, and other confidential support options for whatever you may be going through.
• Create a study group and use resources like your academic office bulletin board, or any online resources your college may have. Some colleges utilize Yammer by Microsoft where you can chat with others and create these opportunities. If there is something we all learned from the Pandemic as well, online gatherings work well for those with hectic schedules if you can’t make it in person.
• Ask for help - seek out a mentor to gain advice and support or go to someone you trust to start a conversation. Sometimes, those who seem like they may have everything together and everything seems to be going great, might be the ones just hiding their struggles the best. Be the change you want to see – be kind, be available, lend a hand when you can. 💕
  
  

📌 Tip 3: Time for Breaks 📌

Do you ever feel like everything around you is burning down, and you just have no idea where to start? Then the panic and anxiety sets in...

In our fast-paced world, we often forget the importance of pausing and taking short breaks. These moments of respite are not just for relaxation but also for recharging your mental batteries. Incorporate short breaks into your study or work routine to boost productivity and reduce stress.

Here's how:

The Power of Micro-Breaks: Consider incorporating micro-breaks into your day. These are very short breaks, typically lasting a few minutes, where you step away from your tasks to clear your mind. Stand up, stretch, take a few deep breaths, or even practice a quick mindfulness exercise. Micro-breaks can refresh your focus and energy.

The Pomodoro Technique: Explore the Pomodoro Technique, a time management method that divides work into intervals, traditionally 25 minutes in length, separated by short breaks. It's an excellent way to maintain concentration while ensuring you take regular breaks. There are various Pomodoro apps and timers available to help you get started.

Nature Walks: If possible, consider taking your breaks outdoors. A short walk out in the outside world can be incredibly rejuvenating. It allows you to connect with the natural world, clear your thoughts, and return to your tasks with a fresh perspective.

Let’s be real – all of this sounds great, but you’re probably thinking – I am SO BUSY right now, how am I going to find time to add in breaks like this?

You hear about FOMO, or fear of missing out, this is more like fear of losing time. 

We get it.

In our experience, believe it or not, adding in these breaks really does make you more productive in the time you do have. Think about when you have a huge research paper to write, and you’re in a writer’s block. You walk away, and lo-and-behold, 2 hours later, after a good refresh, you’re cranking out paragraphs quicker than ever.

Breaks are a necessary incorporation to your time management techniques.

📌 Tip 4: Maintain a Healthy Lifestyle 📌

A healthy lifestyle plays a crucial role in managing stress and achieving overall well-being.

Here are three key components to focus on:

1. Achieving a Balanced Diet

Maintaining a balanced diet is essential for sustained energy and mental clarity.

• Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your meals.
• Minimize processed foods and excessive sugar intake.
• Stay hydrated by drinking plenty of water throughout the day.
• Consider meal planning and preparation to ensure nutritious choices even during busy weeks.

2. Starting an Exercise Routine

Regular physical activity not only boosts physical health but also has a major impact on mental well-being.

• Choose activities you enjoy, whether it's jogging, dancing, yoga, or team sports.
• Start with manageable goals and gradually increase the intensity and duration of your workouts.
• Find workout partners or join fitness classes to stay motivated.
• Explore online resources, fitness apps, or consult with a fitness professional for guidance.

💬 Have you ever tried any online fitness apps? Are you a FitBit fan? Would love to hear what works for you!

3. Understanding Sufficient Sleep

Quality sleep is essential for managing stress and maintaining focus.

• Experts recommend we aim for 7-9 hours of sleep per night.
• Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool.
• Establish a consistent sleep schedule, even on weekends.
• Limit screen time before bedtime, as the blue light from screens can disrupt sleep patterns.

 Enjoy what you've read? Leave us a comment on some of your best tips, questions, or any thoughts!

Come back next week for the next part of our mini-series, Navigating the Job Search (Finding Flexible Work) 🛠