Counseling Center

Self-Help 

We can't control what life gives us, but we can try to control how we respond to life’s stressors by how well we take care of ourselves. Practicing self-care strategies can help us improve our ability to function well and better manage the stress that comes our way. Knowing when to seek support can be an important aspect of self-care.

10 Self-care strategies to improve health and well being

1. Get adequate sleep
Getting enough sleep is a vital part of functioning at our best.  Most college students need 8-9 hours of sleep/night in order to function optimally, but most do not get enough sleep.  For optimum sleep, try to keep to a regular sleep schedule, avoid caffeine and other substances before bed, and create a quiet, darkened room.

2. Maintain good nutrition
We all know that having good nutrition keeps us functioning at our best. Poor nutrition can actually make us more vulnerable to stress.  If you would like more information about maintaining a proper diet, make an appointment to talk with the nutritionist in Health Services.

3. Exercise regularly
Exercise can be great for us both physically and mentally.  Research shows that 20-30 minutes of aerobic exercise three times a week can help the body produce endorphins, chemicals in our bodies that neutralize stress hormones, and increase our sense of well-being.  Find an activity that you enjoy and you will come to really appreciate the benefits of regular exercise.

4. Develop supportive relationships
Having supportive and caring people in our lives can help us feel connected to others and less isolated.  Good friends can help us when we are sad, provide insight when we need help, or have fun with us when we need to blow off steam.  Being a good friend to others can also help us feel good about ourselves!

5. Accept who we are
Being realistic about what we do well and what we don’t lets us use our energy to make the most of our strengths.  When we like who we are and value ourselves (i.e. have good self esteem), this helps us to feel positive about our interactions with others.  We can practice this by being kind and compassionate with ourselves and learning to listen and trust our instincts and feelings.

6. Practice good communication
Being a good communicator is something that all of us can learn.  When we assert ourselves effectively, this can help us to let others know us more thoroughly, and can help us set good boundaries and limits.

7. Practice positive thinking
Being mindful of how our thoughts affect our behavior and feelings can be an important aspect of good self care.  Negative thinking can initiate a stress response, such as increased anxiety and worry, or physical problems like headaches and GI problems.  By learning to think more positively, we can move through negative experiences more quickly and effectively. 

8. Be mindful of substance use
College can be a time of experimentation with substances.  Substances, like alcohol, can be used for relaxation and celebration.  Alcohol can also be used to try to manage difficult, painful feelings.  If substance use is interfering with your functioning or in reaching your goals, seek support to find more healthy ways to manage.

9. Practice setting realistic goals
When we set goals for ourselves, it helps us to achieve what we hope to achieve and move forward in a positive way.  This includes developing a practice of prioritizing, planning, and approaching tasks strategically so that we can keep life’s demands from becoming overwhelming.

10. Find time for relaxation and play
Children understand the importance of relaxation and play better than adults.  Somewhere along the line, we forget about this vital part of life.  We need to continue to find ways to nurture ourselves through play and relaxation as adults.  This can help balance our lives in positive and fulfilling ways.

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