Mental health is a topic that is often swept under the rug and neglected in today's modern education system and society. Sometimes it is nearly impossible for college students to balance their busy class schedules, extracurricular involvement and exercise and still leave time for relaxation. How is it possible for college students to find time to practice self-care tactics to ensure good mental health? Are we so selfish to take time for ourselves and practice self-care? There are ways to ensure that healthy behaviors are promoted and mental stability is consistent.
1. Exercise
Don't skip the gym on a busy day!! Studies have shown that exercise helps to clear your head and recenter yourself. By taking 30 minutes out of your day to go for a run, do yoga or go to the gym, your brain can be rejuvenated for the rest of the day. Exercise and physical activity help your brain produce endorphins which act as natural painkillers. These endorphins help to improve sleep which, in turn, helps to relieve stress.
2. Meditation
Sometimes, on a really busy day, there is just no time to workout for 30 minutes. Taking only 5 minutes out of your day to meditate can have the same impact! Focusing on your breath and centering yourself can help you to relax and can help to relieve the brain of any stresses that are occurring in the world around you. Practicing mindfulness meditation has been proven to relieve anxiety and stress when practiced weekly.
3. Eating well
It may be tempting during those 3am nights in the library to race for the vending machine and fill up on chips and soda, but this is not a way to create good habits and relieve unwanted stress. After a late night of eating junk and processed foods, your energy levels are lowered, leading to a decreased threshold for stress. A processed food based diet gives immediate relief but long lasting negative results.
4. Sleep!
In college it may feel impossible to get an adequate amount of rest each night, but sleep is essential to success and stress relief. Shortchanging yourself on your beauty sleep can increase your stress level even if you feel like those hours in the middle of the night are productive. The amount of sleep you get has a great effect on how the rest of the day will go. It is also important to align your body clock with the normal resting hours by going to bed by midnight and waking up at a normal hour in the morning.
5. Spend a day tech-free
We are addicted to technology and being constantly connected. Studies have shown that constant use of technology puts you at a higher risk of mental health issues, stress and sleep issues. We focus way too much on making our social media presence known. By spending a day or even a few hours without technology, we can take the time to make connections with the world around us.
6. Hydrate!
This might sound simple, but hydration is key to relieving and preventing stress. Dehydration can negatively impact your mood, creating stress and anxiety. Drinking more water can help make your day easier and better and also helps to improve your skin - an extra perk!
7. Reward yourself and recognize success
So much time is spent challenging ourselves to be productive and to get as much done as possible in a short amount of time. Recognizing when we do something well is very important in happiness and accomplishment. By giving yourself small rewards at strategic points in your work, you will be more motivated to continue and to do your work well at a healthy pace. Giving yourself a pat on the back every once in a while helps you to recognize your accomplishments and practice a healthy lifestyle.
By practicing some of these simple tactics to achieve self-care, our lives can be healthier and hopefully stress-free!
