College is one of the most challenging times for a teen or adult in their life. It is usually known as the phase of life where you study hard but party harder. This is also a time when students forget about taking care of their bodies. With students wanting to do a lot of things in a short span of time, they’re paying less attention to what their bodies need, and this will only lead to a more stressful, less enjoyable college experience. For the first time, you’re constantly balancing school, sports, work, family obligations and social life with friends. You are finally living on your own and responsible for yourself and can now take charge of your life. You notice that college classes are much more difficult compared to high school classes, which lead to late night studies, adding more stress on your plate. It is very easy for college students to get overwhelmed and pick up unhealthy habits Establishing a health and wellness guide early to live by will help you tremendously through graduation and even afterwards. Nutrition, physical fitness, mental strength, stress relief and quality sleep are some important elements to focus on. Using a guide will offer a lifetime value of keeping your mind and body healthy.
- Stick To a Solid Sleep Schedule
Getting enough sleep every night is a good way to keep your stress levels down and feel energized for each day of class. Make a sleep habit that you can stick to, even during the weekends. The National Heart, Lung, and Blood Institute says adults need at least 7 to 8 hours of continuous sleep per night. A good pillow, proper nutrition, and regular exercise help improve sleep, here are some tips:
A pillow that is too stiff or a mattress that is too soft may not seem like a big deal, but it can wreak havoc on your sleep schedule. Here are some signs:
1. You wake up with aches and pains.
2. You’ve had better sleep other places.
3. Your mattress is more than 7 years old.
4. Your bed is too small or squeaks when you move
- A quiet, comfortable bed enables sound sleep. Considering how important sleep is to overall energy levels, investing in a mattress you love is a smart idea.
2. Learn To Say No and Eat Regular Meals
College life usually means easy access to tasty foods, from the candy in the vending machines to the doughnuts in the bakery across the street. Learning when to say no is a good skill that will help you keep the extra pounds off. Avoid eating when you’re not actually hungry, and stick to light snacks when you need a little treat. Try to avoid eating too much late at night as well; this can cause heartburn and weight gain.
When you’re racing from one class to another with twenty different deadlines ahead of you, it’s easy to forget to eat a meal now and then, but if you start missing meals regularly, your body and your brain won’t be fueled for the challenges of college. Adjust your schedule so that you have enough time in the morning to get breakfast without feeling panicked about missing class. Start taking your lunch with you, or find a healthy place you can buy a lunch. Keeping a handful of healthy snacks in your backpack, such as peanuts or dried fruit, can help you get some nutrition when you unexpectedly are late for a meal.
3. Find an exercise activity you love
Regular exercise is a great way to burn off some stress, boost your fitness levels and lose some weight, but there’s little point in picking an exercise that you hate. Not everyone loves running, and some people dislike the weight room. But that doesn’t mean you should completely neglect aerobic and anaerobic exercises. The key to creating a sustainable healthy habit is to choose something you enjoy. This can include:
- Yoga with friends
- Walking around campus
- Joining a gym
- Taking a sports class
- Intramural sports
- Clubs such as larping
There are also other ways to include some exercise in your day
Commute by walking or Biking
If you live close enough to school or work, ride your bike or walk. As you navigate your daily schedule, walk if you can. Exercise has mood-boosting benefits like the release of endorphins, which is a great way to begin your day.
Make study breaks exercise breaks
Taking breaks as you’re studying or doing school work actually helps you be more productive. A study by the Draugiem Group found the most productive people focus on their task for 52 minutes, then take a break for about 17 minutes. Use this type of guideline whenever you’re working on a project.
4. Stress Management
Chronic stress can lead to a whole host of negative effects, including illness, headaches, insomnia, and decreased productivity. Over the long term, stress can contribute to a number of health problems, including:
- Obesity
- Heart disease
- High blood pressure
- Diabetes
Stress is normal, but living with it constantly should not be. Here’s how to help combat it:
Pay attention to the warning signs
Stress may start in your head, but it quickly spills into your body. Just a few of the physical warning signs that you are stressed include:
- Headache
- Upset stomach
- Rapid heartbeat
- Loss of appetite or craving for certain foods
- Mood swings
As you learn to be aware of what it feels like to be stressed, it will be easier for you to resolve in the future.
Practice stress-relieving techniques
Trying to power through stuff while in a state of stress will make you less productive. Not dealing with your stress will require more time to finish what you’re doing, and the results are more likely to have errors or not as high quality. Even taking a 5-minute break to alleviate stress is wise. This infographic from Purdue University Global has some great tips for dealing with stress, including:
- Take a quick, brisk walk.
- Do deep breathing exercises or close your eyes and meditate.
- Talk with a friend.
- Do an activity you enjoy.
Taking any of these actions gives your brain a break from whatever is stressing you out and recharges you. You can go back to what you were doing in a more relaxed state of mind
Talk it out
Expressing feelings of stress is an effective way to release them. Conversing with friends and family can be beneficial, but talking with a therapist can also help in the following ways:
- You get to talk with an unbiased party.
- A therapist has professional, research-based coping skills to recommend.
- Therapy involves monitoring the progress for constant improvement.
5. No Procrastinating!!!
College students face tons of essays, coursework and science papers during their years of study. This is where procrastination finds and catches you. A big project approaches you and almost every student decides to start in the middle of a year in order to meet the deadline. Then you invent another strategy, to start two months before the deadline. But two months turn into one, which turns into several weeks. So one sunny morning you come out of the choas with two days until the deadline without a word written.
How to avoid this Procrastination Monster? You’ll need to get rid of all the unrelated temptations that prevent you from completing tasks. But let’s face the truth: students are not so responsible. It is impossible to kill procrastinations, all of us are exposed to it. But you can manage your work for the sake of your career. Consider your calendar, mind the whole process and don’t let anything ruin your study goals.
