New Year Improved You Cultivating a Healthy Mind and Body
Written by Serigne Thiam, Graduate Assistant for the Graduate College
Welcome new and returning graduate students to what promises to be an exciting and transformative spring semester! Before you kick off all your festivities and return to your regularly scheduled programming, take a moment to embrace a special health-focused celebration happening right now: National Staying Healthy Month (NSHM). What better way to set the tone for a new semester than keeping your mind and body in good spirits?
At this point in your educational career, you understand the trials and tribulations that come with higher education, including unintentionally neglecting your mental and physical well-being. This year, you can focus on making a year of personal growth and healthy dominance. To help make these goals a viable reality, here are some small but impactful ways to keep your mind and body in good health.
Recharge and Self-Care: The spring semester is ripe with opportunities for your personal and academic development. Whether you are new to UC or a returning student ready to take on new challenges, prioritizing your self-care is essential to cultivating a healthy you. Graduate school will throw myriads of challenges your way, pulling you in a variety of directions, which can take a toll on your mental health if left unmitigated. Taking moments, whenever you can, to recharge, refocus and attend to yourself, are crucial. Most notably, you can have “Compassion, Awareness, Resilience, and Empowerment (CARE) for Yourself!”
Consider attending the 2nd Annual Graduate Student Mental Health Summit, themed “CARE for Yourself!” This day-long, uplifting event is all about putting your health, spirit, mind, and most importantly, YOU at the forefront of your life. You’ll have a plethora of positively affirming activities, self-help trainings, and free meals! It’s a day designed to inspire you, connect with your peers, and learn how you can nurture a healthy mind and body throughout your time in graduate school. Register now to secure your spot at the Mental Health summit on Wednesday, February 5!
Sleep, Sleep, and More Sleep: Adequate sleep is critical to your overall health, and newsflash, your studies. Granted, your busy schedule of juggling school, friends and family, and other commitments can sometimes make you cut in to your quality sleep time. There are many benefits to sleeping, like improved heart health and mental clarity. It is recommended that you sleep at least seven hours a night. Strategies like going to bed 30 minutes earlier or limiting your screen time at night can exponentially improve your sleep routine and overall health.
Screen-Free Periods: We live in the 21st century – screens are everywhere, and we do virtually everything on them. But incorporating screen-free time isn’t about giving up the amenities of your devices, but gaining something back – connection, activeness, and equilibrium. Instead of spending hours scrolling through your phone, consider setting aside time to take a walk or connect with friends. By integrating screen-free periods into your daily regiment, you’ll create balance for yourself. You can’t avoid streaming our favorite show or keeping up with social trends, but you can develop new habits to make space for the people and activities that enrich your day. Positive interaction and productivity go together with maintaining your physical and mental wellbeing, improving your focus, and energizing your spirit.
Taking Mental Health Breaks: Graduate school is demanding, and it’s okay to take a pause while working or studying. Taking mental breaks, even for just 10-15 minutes, can make a huge difference in your day. Small breaks dispersed throughout your day can help you reset your mind, reduce stress, and enhance your focus. The best part, you can do whatever you please during these breaks, whether it’s listening to music or engaging in a hobby. Utilizing mental health breaks can prevent fatigue and keep you invigorated to keep on going throughout your day.
Staying Hydrated: A busy schedule can cause you to overlook basic needs, like your water intake. Research shows that 59% of students suffer from inadequate water intake which can cause symptoms like dry mouth, thirst, headaches, lethargy, dry skin, and lack of focus. Strategies like carrying a water bottle with you and setting reminders to drink water can help keep your body functioning optimally and keep you alert.
As you embark on this new semester, remember that staying healthy is a continuous gradual journey that entails small choices every day. Check out the Graduate College’s Resource Guide for an overview of resources available to you like food, housing, careers, emergency funding, and more. Most notably, visit our mental health page to access contacts and more information pertaining to cultivating a healthier you.
These tips and strategies may seem small, but they’ll be impactful to getting the semester off to the right track. But the ball doesn’t have to stop here – you can modify and add other steps you can take to keep your mind and body in good spirits. By doing so, you won’t only augment your academic potential, but nurture a healthier, happier you.