Being in a funk, whether it’s caused by stress or depression, is never easy to deal with and even harder to get out of. Unfortunately, the college lifestyle practically breeds downward spirals what with the neverending reading, homework, and tests. If you’re in one right now, that’s okay! It happens to everyone, but now you have to learn to dig yourself out. It’s not an easy process, and it won’t happen overnight no matter how hard you try. Changing habits takes time, but I put together 10 realistic self-care tips to help you climb out of this hole and back to your usual self.

1. Make your bed and clean your room.

This is ALWAYS the first thing I do when I try to get myself back on track. Changing your sheets isn’t necessary, but if you’ve been sleeping in the same dirty sheets since you got to college, it’s time to clean them. Remember to clean your desk, too. If you’re like me, your desk and desk chair are the number one dumping place for anything you ever carry. Tidy that up, throw out all the half-empty bottles, and you’ll feel better than ever.

2. Do that laundry that’s been piling up for weeks.

For me, the mounting pile of clothes under my bed has been a stressor for the last two weeks. I’ve been neglecting my laundry duties for a while now, but all it has done for me was stress me out and make me feel like a slob. Don’t have anything to do for the next two hours? Go wash a load of clothes! Your room will feel better, you’ll be less stressed, and your roommate will probably thank you.

3. Clean up that diet!

When you’re in a funk and barely leaving your bed, it’s so easy to fall into the trap of processed foods and sugary drinks. If you want to feel better, though, trade in that Monster energy drink for water, and start searching for fruits and vegetables at the market! If you’re lacking in nutrition, your ability to focus and go throughout your day normally will be compromised, which of course will just lead to a cycle of fatigue and stress. Take it day by day. Do you drink soda on the daily? Start by going one day without it. Maybe have a small can the next day, but then follow that up with two days clean.

4. Go to bed earlier and get up earlier.

Having a whacked out sleep schedule is one of the worst things for your body. We’re built to operate on circadian rhythms, so if you’re sleeping at odd hours of the day and inconsistently, your body is going to feel the consequences. If you’re someone who naps all day and up all night, you might have to suffer through one day of exhaustion to ensure you’re tired by nightfall. Don’t stress if you’re still semi-stuck in your old routine for a few days. Fixing your sleep schedule won’t happen overnight; it’s a process. Start going to bed and getting up 15 minutes earlier. Not only will you be sleeping at normal hours, but you’ll have plenty of time in the day to get stuff done again.

5. Get your hygiene in order.

I know I have fallen victim to going days without showering when I’m spiraling. Not only did I probably look terrible, I felt terrible too. Getting your hygiene in order means showering on a daily basis, brushing those teeth twice a day (and doing a good job at it!), washing your face, putting on deodorant, brushing hair, cleaning your retainer. Having your body freshened up is a game changer.

6. Exercise more often.

You don’t have to be the fittest person in the dorms to feel like you’re doing enough exercise to count. We’re all not built for weights or cross-fit, but we should all still get some exercise. If you have classes all over campus and walk everywhere, a typical day of classes may be enough exercise for you! I prefer to complement my daily walking with a short yoga routine — 30 minutes of Sun Salutations and I’m good to go!

7. Turn off that depressing music and put down the depressing books.

In other words, get away from all of the toxic stuff that reinforces your stress or depression. Did a recent break-up set you off? Stop looking at old pictures and listening to those cherished songs. You’re probably not ready to deal with the issue head-on, and poking at an open wound won’t help you heal. Whatever you’re dealing with, finding a new hobby is a great way to close an old chapter in life and begin a newer, happier one. Some simple ideas to get you started are drawing, bullet-journaling, joining a club, or, my personal favorite, yoga.

8. Schedule in time for homework.

If your stress or depression is related to schoolwork, then scheduling in a set time each day to study may help you get back on track. Treat this time as a class — don’t skip it or brush it off. Depending on what homework you have, you can set it up in time increments or by assignments. For reading, I set a goal of reaching a certain page number. For essay writing, I give myself a timer. Whatever you decide on, make sure that you’re in an environment that fosters focus (such as a study room), and remember to take breaks!

9. Self-help affirmations.

For some, this may be juvenile or downright weird, but having affirmations posted next to your mirror, on your wall, or even as your Instagram biography is wondeful for your mental health. The constant reminder that things will get better will help set up in a more positive frame of mind. My favorite affirmations are “On to greater things” and “Hey little fighter, soon things will be brighter.” Cheesy, yes, but they work for me.

10. Seek counseling services.

As always, counseling services are always a handy resource on campus. Some problems are bigger than we can handle ourselves, and friends, as supportive as they are, can’t always fix us. Some college counseling programs offer walk-ins, and if that’s the case, take advantage of it! Instead of going back to your dorm to hide, make the trek over and talk to someone who can help. Even better, schedule an appointment if you can as it holds you accountable for showing up. The most important thing is that you take care of yourself.