1. Reflect
I have always been a huge believer in the power of self-reflection. So much so that whenever I am struggling to find a solution to any problem, I immediately grab a pen and a piece of paper and reflect on my current situation. I think about what is going on that is making my life unpleasant at the moment. In the instance of sophomore slump, the issue usually comes from a lack of motivation, so I consider what may be causing me to feel unmotivated. Am I no longer enjoying my major? Are my classes too hard? Once I identify the problem, I make a list of different ways I can solve it. I feel that it is very important to name a variety of solutions, that way if one doesn’t work, I have other options to try! So, if you think your hard classes are bringing you down, maybe you should try to talk to your professor about ways to improve your performance, or seek a tutor for extra help. Actually seeing your thoughts, problems, and solutions written on paper helps them to become more concrete, and therefore they will seem less daunting and intimidating!
2. Talk to Somebody
There is a very good chance that keeping your feelings and thoughts bottled up is only hurting you and causing you more frustration. So, seek a friend, parent, relative, or any other reliable confidant and share your concerns. You may find that one of your friends is feeling the effects of sophomore slump as well, and in realizing that you are not alone in this struggle, you may automatically begin to feel better! On the other hand, if you talk to a parent or older relative, you may find that they had the same feelings when they attended university as well. They may be able to offer you words of encouragement that can help you fight through these blues!
3. Exercise!
How many articles have you read about mental health
that didn’t mention exercise? There
are infinite amounts of scientific studies that prove that exercise not only
benefits the body, but the mind as well. Getting in a good sweat releases
endorphins, which are hormones that are often described as the body’s natural
pain killers. In other words, they make you feel good! So if you are
experiencing a slump, whether you are a sophomore, freshman, or super senior,
put on your running shoes and get moving! You don’t have to run a marathon, in
fact, you don’t even have to run. Go for a brisk walk, or jump rope, or skip
down the sidewalk if you think that will help you feel better
4. Listen to Music
I will never not stress the importance of music. There are billions and trillions of songs out there, and everyone tells some sort of story. So, find a few that make you feel good and can motivate you to get through your tough times. Or, if getting out your emotions makes you feel better, find a sad song in which the artist is wallowing in self-pity and cry your heart out along with them. Music is amazing because you can almost always find a song that speaks to you, so go on Spotify and search “motivational songs” to find some current jams, or if you are more old school, put on an NSYNC or Michael Jackson CD and let those feelings pour out of you!
5. Eat a Healthy Snack.
My mom always told me, “Think of your mind as a car. If it doesn’t have enough fuel, it won’t run correctly.” That being said, any negative emotions you are experiencing as a result of the sophomore slump may be a result of poor nourishment. Instead of snacking on pretzels or Ramen noodles, grab a handful of walnuts, or a cup of Greek yogurt. I realize that living on campus causes your healthy resources to be limited, but that doesn’t mean it is impossible to find whole food sources! Find a bus route, or a friend with a car, and designate one day and time a week for grocery shopping. Just make sure that the foods you buy are packed with protein (such as lean meats, nuts, yogurt), or good carbohydrates (such as vegetables, fruits, and whole grain bread). I promise you will begin to feel better once you realize how many good nutrients you are giving your body!
6. Read
I know, I know – you have to read so much for classes
that the last thing you want to do is read for fun! But, if you are reading the
right genre for you, it won’t seem like such a chore! You don’t have to read a
Charles Dickens novel, or a dull newspaper – pick something that is interesting
for you! It can be an article about the planets, or a poem about fruit, or a
Doctor Seuss book – whatever suits you! When you read, you are not only feeding
your mind, but your soul as well. Literature provides you with a healthy form
of escape and a new world to which you have never been. It gives you the opportunity
to read about characters who may be experiencing difficulties like yours. These
characters can be the perfect confidant or shoulder to cry on during hard
times, and the best part is, they will never spill your secrets! Reading truly
is magical!
7. Watch a Comedic Show/Movie
I have found that I can actually trick myself into
being in a good mood just by laughing – and you can too! Find a funny program,
and just enjoy it for the half hour or hour that it plays. My favorite show is
Parks and Recreation, but other funny ones include Friends, The Office,
Brooklyn Nine Nine, and It’s Always Sunny In Philadelphia. Netflix makes it
extremely easy to find shows and movies that are comedies, as it sorts programs
by genre. So find something funny and just laugh your head off!
8. Volunteer
Maybe your rut is due to a feeling of lack of purpose. Sometimes, we have days where we just don’t feel like we are valuable. I will be the first to tell you that these feelings are the biggest liars – if you didn’t have a special purpose, you wouldn’t be here! But if you just can’t seem to make these emotions go away, volunteering can really help! Not only will a volunteer opportunity distract you from your negative thoughts, it will also make you feel better knowing that you are making somebody’s life easier, and putting a smile on their face. Also, if you find an opportunity that interests you, it won’t even feel like work!
9. Enjoy Nature
Turn off your phone, and close this browser (after you are done reading the article of course) and enjoy what the outdoors has to offer! If you live in a warmer state, grab a book or a notepad and write or read in the fresh air. Notice the beautiful colors of the blooming flowers, wander at the breath taking blue hue of the sky! If you live in a colder area, you can still enjoy nature from indoors! Count the snowflakes as they fall, compare the clouds to familiar shapes, build a snowman! When you realize that there is beauty all around you, no matter your location, you will begin to feel better, and perhaps be motivated to contribute to the beauty!
10. Clean/Reorganize
Nothing clutters your mind more than a cluttered
area! So take some time to organize your dorm room or bedroom, or rearrange
your furniture! Having a newly renovated environment can help you see the world
with fresh eyes, and redesigning your living space allows you to use your
creative energy!
11. Go Home for a Weekend
You must be careful about this one, because going
home for a weekend can sometimes make you feel even more slumped, especially if
mom/dad/grandma/grandpa loves to cook for you and you have a wonderfully
comfortable bed! So, if you are lucky enough to go to college close to home,
take a little retreat from school by relaxing in a comfortable environment, but
don’t use it as a form of escape. It is good to go home and see your family to
remind yourself of how much you are loved and supported, but when it is time to
go back to school, avoid wallowing in homesickness. Instead, think about how
lucky you are to have loved ones who are always there for you, and use their
love as motivation to get you through your tough times!
12. Bake
Mmmmm, nothing is more soothing than the smell of
chocolate chip cookies baking in the oven. If you need a break from hours of
studying and school work, recruit some friends and have a baking party! There
is just something about measuring flour and melting butter that instantly makes
you happy. Plus, sneaking a few spoonfuls of raw cookie dough is an added
bonus!
13. Color
It is mindless, fun, and creative! No wonder you used
to do it for hours when you were little! Recently, coloring has become a hot
topic in the area of stress relief techniques. They even make adult coloring
books now full of beautiful and intricate patterns! So, pick up a pack of
markers and a few coloring books and let your creative juices flow!
14. Realize the Power of Eight
Science has proven that eight hours of sleep a night
is necessary for a healthy mind and body. Sleep allows you to recover from all
of the hard work that you put into the day, and it should not be
underestimated! I know that is much easier said than done, especially when you
have piles of school work to complete. But, when it all comes down to it, what
is more important – your grades, or your sanity?
15. Find a New Activity
Maybe your slump is due to a dull routine. So, the
solution is to shake things up! Find a new club at school, or take an aerobics
class instead of the spinning class that you do everyday. Life is too short to
stay comfortable – expand your horizons!
16. Meditate
When you think of meditation, maybe you think of Ghandi or the Dalai Lama, sitting on a mountain top with their eyes closed for hours on end. But I assure you that meditation does not have to last all day, nor does it have to take place in any specific environment. Meditation is simply a form of relaxation and reflection, and you can do it anywhere for any amount of time: your dorm, the library, the bathroom, whatever! Just give yourself a few minutes to think through the day, how it is going, how you want it to go, and how you can make it go that way. Take deep breaths to calm any anxieties, and simply focus on the fact that your heart is beating and that means everything will be okay. By focusing on the here and now rather than abstract problems, your anxiety level will lower.
17. Go to the Pet Store
They say that “happiness is a warm puppy,” and I have
yet to find any evidence to counter this claim. Furry friends are always happy
to see us without fail, and just feeling loved can really help to get you out
of any slump! So grab a few friends and head to your local pet store and ask to
play with some dogs or cats. Their energy will be contagious!
18. Make a Wish List
Write down where you would like to be in a few years.
Maybe you want to be living on the beach, or eating healthfully, or writing a
book. Whatever your long term goals are, as you write them down, you will
realize that you have control of your future, and that your current situation
is just a small chunk of time in your life. No matter how unpleasant your
present is, you always have a chance to make your future bright, so plan for
that!
19. Get Spiritual
I am not pushing any particular religion here, I
promise. By “spiritual,” I mean get in touch with your spirit and your own
inner strength. Realize that you have all of the energy and skills that you
need to make it through this slump, and focus on how you can utilize your
talents to succeed. If you are religious, perhaps you can seek this state of
mind with prayer or by attending service, but if you aren’t, you can attain
this mindset through meditation, writing, or simply thinking.
20. Take a Mental Health Day
Sometimes our stress and negative feelings can simply
be a result of being in overdrive for far too long. So, listen to your body. If
you didn’t get to sleep until 6AM but you have a class at 8AM, maybe it would
be best to catch a few more hours of shut eye and miss class. Just be
responsible about your mental health days. Too many may cause you to fall
behind, which will only add more stress! Be sure to alert your professors of
your situation, and ask that he or she sends you any work you may have missed.
They will understand, and will appreciate the time you took to stay on track in
their class!
