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What is Self-Care and Why is it Important For You?

While there is no unit of measurement for self-care, I personally like to compare it to calories, which are literally units of energy. That is, one calorie equals one unit of energy. Here, I see one unit of self-care as a unit of personal fulfillment. The more units of fulfillment one has, the higher their life satisfaction. Subsequently, individuals may find themselves more motivated, energized and purposed in their endeavors.

Though calories do give you energy, those alone are not enough to provide the type of fulfillment you're seeking. You must take time to not only appreciate your life but the positive impact you have on others. Regardless of intention, you cannot possibly keep going without having a strong foundation, which is built upon self-care. And, yes, healthy eating — which includes nutritious caloric consumption — is also part of this.

First, What Does Self-Care Mean?

Although prioritizing self-care may sound like common sense, especially if you’re considering longevity, it’s often the first thing to go when you find yourself in challenging situations, whether because of bad health, a financial crisis, job loss, divorce or another significant life event. This is why it is important to keep it top of mind and not an after-thought, especially in challenging times.

Why is Self-Care Important?

Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications.

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life.

▸ What are the Benefits of Self-Care?

Self-care offers numerous benefits for your overall well-being. Here are some key benefits:

• Improved physical health: Engaging in activities like regular exercise, getting enough sleep and eating nutritious meals can enhance your physical health, boost your energy levels and strengthen your immune system.
• Enhanced mental and emotional well-being : There are many reasons why mental health is important , and practicing self-care can help reduce stress, anxiety and symptoms of depression. It promotes better mental health by providing an opportunity to relax, recharge and engage in activities that bring joy and fulfillment.
• Increased productivity and focus: Taking care of yourself allows you to recharge and rejuvenate, leading to increased productivity, improved concentration and better problem-solving abilities. When you prioritize your well-being, you have more energy and mental clarity to tackle daily tasks.
• Better relationships: When you prioritize caring for yourself, you have more emotional resources to invest in your relationships. Taking time for yourself helps prevent burnout and enables you to show up as your best self in your interactions with others.
• Increased self-esteem and self-worth: Personal care practices can boost your self-esteem and self-worth. By prioritizing your needs and engaging in activities that make you feel good, you send a message to yourself that you deserve care and attention.
• Prevention of burnout: Regular self-care can help prevent burnout, which is a state of physical, mental, and emotional exhaustion caused by prolonged stress. By taking proactive steps to care for yourself, you can replenish your energy and prevent the negative consequences of burnout. This can be especially important for those working in the helping professions .

Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when.

How to Practice Self-Care

Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. While many of us have a lot going on, it’s imperative that we take time out every day for ourselves, even if minimally. And it doesn't have to cost a thing. You can even accomplish it in the convenience of your own home. 

Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately.

▸ What are Examples of Self-Care?

Examples of self-care do differ, even if minimally from person-to-person, but generally satisfy one or multiple of the national Substance Abuse and Mental Health Services Administration’s (SAMHSA) eight dimensions of wellness ( SAMHSA pdf source ).

Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. 

Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you.

• Emotional: Talk to someone, reflect, journal, read, do something artistic, listen to music, work out, take a walk, watch something that suits the mood (or does the opposite and changes it), cry it out, hug someone, cuddle, laugh, take a nap.
• Environmental: Take a walk somewhere nice, breathe in fresh air, enjoy the sun, enjoy the night sky, avoid littering, pick up litter, reduce waste, use reusable products, recycle, clean your house, redesign a room.
• Financial: Develop a practical financial plan, open a savings account, start saving (even if $1 per day), try saving even more if you are already saving, invest, cut back on unnecessary purchases, consider where you can cut corners, avoid credit cards, ask for a raise.
• Intellectual: Read, listen to audiobooks, watch documentaries, complete puzzles, be mindful of the world around you, become curious, try something new, tap into your creative/artistic side, take a class, complete a program, graduate.
• Occupational: Learn a trade, get your degree, train for a promotion, accept the promotion, put together your resume, polish your resume, apply for your dream job, take on a task you enjoy, open your own business.
• Physical: Work out daily, take a walk, eat healthy, get your annual checkup, see the dentist, take medications as prescribed, avoid drugs and alcohol, get 7-9 hours of sleep , see the physician when you do not feel well.
• Social: Meet up with friends and family, keep in contact with old friends, volunteer, go out, have fun, engage in healthy social media use, stay positive , utilize technology when distance is a factor, have a big laugh.
• Spiritual: Meditate, pray, reflect, engage in yoga, visit a meaningful site, do right by others, practice mindfulness , consider your higher purpose and meaning, look to your higher power for support, love one another, help those in need.

Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed.

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The importance of self-care for college students.

By Robert Parmer

Prioritizing our own needs isn’t always an easy thing to do. And focusing on self-care can be especially challenging for students, as day-to-day rhythms are oftentimes flooded with too much to do and not enough time.

But self-care for students is crucially important—we must slow down as frequently as necessary and pay attention to our individual needs in order to be our best selves. The following self-care guide for students will help you understand common forms of “self-neglect” and where they may be hiding in your life.

Make Sure Your Basic Needs Are Met

When deadlines, chaotic schedules, and side work all start piling up on top of the other variables of life, it’s surprisingly easy to forget to take care of our basic needs. The following basic needs should always be at the forefront of a student’s self-care routine:

• Get enough sleep : As an article by USC Master’s of Public Health puts it, “Sleep 6 to 8 hours a night—it is a critical restorative process for the body. A regular schedule of sleep does more to fend off sickness than vitamins, exercise, and washing hands combined.”
• Eat enough food and drink enough water : It may seem like a no-brainer to eat, but busyness and stress can lead to students accidentally skipping meals. Depending on your body type, you should drink at least 6 to 8 (eight ounce) glasses of water over the course of each day.
• Exercise when you can : Did you know that getting to the point of feeling a ‘runner’s high’ is essentially as beneficial to mental health as it is physical health? Daily exercise is ideal for most people. Consider low impact exercise, such as hiking or riding a bicycle if you are worried about long term joint health. But remember, over exerting yourself while running or jogging commonly leads to sore knees.
• Keep personal hygiene in mind : Take a shower when you need to, and make sure you feel comfortable with your levels of personal hygiene. Studies show that even something as simple brushing your teeth first thing in the morning helps promote wakefulness.

Recognize the Many Sources of Stress

  Pinpointing exactly what is stressing us out isn’t always easy, but it’s a highly advantageous form of self-care. Stress management is so is actually as critical to exam success as studying. This is because stress can consume and distract us, even subconsciously.

You owe it to yourself to eliminate as much stress from your life as possible. Start by taking a quick stress screener to figure out where stress may be hiding in your life. From there, develop a stress reduction plan. Remember: In many ways your stress is as unique as you are.

An interesting stress management technique, highlighted by in a TED Talk by health psychologist Kelly McGonigal takes on the following, insightful approach:

“While stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.”

Embracing stress may prove to help you win the daily battle it presents for the majority of people in this world. Rather than stigmatizing stress or letting it manifest into another emotions, face it head-on in a positive manner. And reach out to loved ones or a counselor if your stress levels become unmanageable.

  Ditch Tech for a Day

Our smartphones and other tech devices can frequently be the source of our stress. Modern students are swimming in a tech-heavy sea daily. A tech cleanse can also segue into other positive forms of self-care, because too much technology use has been shown to increase fatigue, stress, and depression.

Consider taking a break from your smartphone for even one day on your weekend—it can truly clear your head!

Overcome Creative Blocks Through Self-Care

As students, we may experience roadblocks in our creative processes quite frequently. An article titled But I Have Nothing to Write About! Strategies for Overcoming Writer’s Block points out some ways that being mindful of your own needs can help you get past creative blocks:

• Just walk away : Give yourself a cognitive break, even if just for a moment.
• Change your format : Are you sick of typing all day long? Take a break and read for a while, or consider writing some of your work out the old-fashioned way—with pen and paper.
• Remove distractions : Headphones (especially over-ear style) can certainly go a long ways, but if distractions become too prevalent, consider another location to work or study from.
• Change your scenery : A simple change to your studying space or work location can boost motivation and moral significantly!
• Do something that inspires you : This is unique from person to person, but it is always worth injecting some inspiration into your day to day life.

If you want to succeed as student you must start by taking care of yourself each and every day. You can’t expect to function to your fullest potential if you are drinking from a dry well. So keep these self-care tips in mind and develop your own plan to address your needs. You owe it to yourself!

Robert Parmer is a freelance web writer and student of Boise State University. Outside of writing whenever he has spare time, Robert enjoys creating and recording music, caring for his pet cat, and commuting by bicycle

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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

Maskot / Getty Images

According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

Holt-Lunstad J. Loneliness and Social Isolation as Risk Factors: The Power of Social Connection in Prevention . Am J Lifestyle Med. 2021 May 6;15(5):567-573. doi: 10.1177/15598276211009454

Kiecolt-Glaser JK, Wilson SJ. Lovesick: How Couples' Relationships Influence Health. Annu Rev Clin Psychol. 2017 May 8;13:421-443. doi:10.1146/annurev-clinpsy-032816-045111

David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;74(1):7. doi:10.1186/s41118-018-0032-z

Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

American Psychological Association. Stress effects on the body .

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Angelica Bottaro is a professional freelance writer with over 5 years of experience. She has been educated in both psychology and journalism, and her dual education has given her the research and writing skills needed to deliver sound and engaging content in the health space.

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Why Is Self-Care Important for Students?

Self-care is essential, not only for students but for everyone. Putting yourself first might seem challenging. The world we live in is very competitive, and this can be seen in every university and college.

The years you spend in college can be rewarding and they can help you boost your skills. However, they might be stressful and overwhelming too. And this can slowly develop into mental health disorders, such as anxiety, depression or burnout, that affect your quality of life. A good solution might be to sometimes pay someone to write your essay and use that time for self-care. So, why is it so important to students? What does self-care consist of?

What Is Self-Care?

As a student, you want to get the best education possible. You go to school, attend classes, and learn. However, some moments can be more overwhelming than others. You may have a lot of tasks to do and assignments to write. On top of this, you might have to study for some exams too.

So, these things and tasks can begin to stress you out. And when you feel stressed, your performance and productivity can be seriously damaged. Self-care means that you save some time for yourself and your needs. You save time for those activities that bring you pleasure, help you rest and replenish your energy levels. The importance of rest and self-care is essential, not only while you are a student, but for your whole life. Self-care helps you boost your mood and well-being, so why not start practicing it?

Practicing Self-Care

Practicing self-care can feel unproductive at times. It can feel like you are not doing something that generates a reward. Well, it might be that the effects of self-care are not visible at first. However, it will help you improve your health, mood, vibe and academic performance. But how should you practice self-care?

Getting Enough Sleep

Getting enough sleep is something that does not happen during college. Students have hectic schedules; they run from one activity to another. Apart from their academic life, they also have their personal life . Meeting with friends and going on dates and parties is something all students do. So, getting enough sleep is not among their priorities.

Even though you might feel that while you sleep, you do nothing, you should know that this is not true. Indeed, your body’s resting and so is your brain. During sleep, you replenish your energy levels and create the opportunity for your brain to fix the information you have learned in memory.

Exercising is one of the ways you can take care of both your mind and your body. Caring for yourself is essential and it helps you be productive in school.

You can get the help of an essay writing service to support you in achieving academic success. It’s up to the writer how they approach your orders, but you should be sure you will get a top-notch paper. And meanwhile, you can go jogging or do any other physical activity. It boosts your mood, improves your sleep quality and helps you fight diseases and pain.

Final Thoughts

Self-care is essential for students. However, many of them skip it or do not even consider it. Academic life is tumultuous and sometimes it can become overwhelming and stressful. Having some ways you can cope with this helps you care for your mind, body and spirit. Self-care improves your productivity, emotion management and creativity. So, why not incorporate self-care habits into your daily routine? You will feel better, more energized, focused and productive.

Daniel Reed

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The importance of self-care as a university student

I have been in school for twenty-three years now and the hardest thing that I have faced on this journey is learning how to take care of myself.

Given the competitive nature of education—especially university—putting myself first wasn't and still sometimes isn't, at the forefront of my mind. However, the biggest mistake that I have continuously made throughout all my schooling is not taking better care of myself.

1. Your health is important and necessary for learning

It is hard to do anything if you are sick, much less take on the course load of your university classes, your social life and maybe even a job.

Not taking the time to sleep, eat and hydrate properly increases your  susceptibility to germs that cause illnesses, such as the common cold and the flu. During these times, self-care is increasingly important to help support both your mental and physical health. 

2. Not taking care of yourself is costly

In case you weren't already aware, university is expensive. Not taking care of yourself by, for example, not getting enough rest or nutrients needed to study, might mean not getting your desired grade in a course or two. This not only impacts your academic career but not getting our desired grades can place additional pressure on us to do better, resulting in additional stress and anxiety.  

In my experience, refusing to take care of myself resulted in the learning of several unhealthy anxiety coping mechanisms, such as avoidance, procrastination and self-deprecation.

Fast forward five years, and I pay a lot of money for antidepressants, yoga classes, mindfulness apps and professional counselling to unlearn these behaviours ! So it pays, in more than one way, to take care of yourself.

3. Think big picture

Perspective is everything. One "bad" grade isn't going to be the cause of your demise, but one "good" grade isn't going to fix everything, either.

Also, believe it or not, a few short years from now your grade on your midterm will not matter. I know it's hard to believe; it's one of those things that you won't understand until you live through it.

But if you're struggling with this, ask yourself a few questions: in five years, how much will the score on this exam mean to me? In five years, will it matter that I got a 60 per cent? If yes, then what needs to be done to ensure that I get my desired grade? Do I need to go to my professor's office hours? Do I need to attend a workshop? 

Act on those! And if you feel this grade won't matter in five years, ask yourself, how can I direct my energy to something more productive in my life?

I also acknowledge that in some cases, even the most meticulous self-care  regimen might not be enough to curb anxiety or prevent a failing grade. However , in my own experience, I learned that valuing myself is part of what it means to be successful in anything you do. 

4. Self-care can look like anything

Thankfully, self-care is not always a complex act and oftentimes, it's the consistent practice of smaller self-care activities that have the largest impact.  Here are some examples of simple self-care that I do often, if not daily, to make sure that I am always putting my physical and mental health first.

• Take a 10-20-minute nap
• Listen to an episode of my favourite podcast while eating my lunch and/or dinner. 
• Brush my teeth. Twice a day. Floss and Listerine, too!
• Take the scenic route to class
• Spend five minutes outdoors
• Watch funny cat videos (or other animal videos ) on YouTube
• Keep my room tidy
• Call or text a friend 
• Look in the mirror and say, "I love you, Keisha!"

Two important lessons I have learned are that something is better than nothing most of the time and if something is worth doing, it's worth doing poorly. Meaning, it's ok if you cannot bring yourself to shower, you can change your clothes instead. It's ok if you can't floss or brush for two minutes because 30 seconds is better than nothing. So if you are struggling to implement self-care activities to their fullest, remember that if something is worth doing, it's also worth doing poorly, because something is better than nothing. 

4. Self-care won't always be easy

Self-care is not always easy. Sometimes it's calling yourself out on some of your not-so-glamorous or excessive behaviours. This includes letting your scheduled nap turn into a full-out sleep or letting a few videos on YouTube turn into a six-hour binge when you know that you have lab reports to write.

This requires a certain level of discipline that can be hard at first. It might even make you r e-evaluate your choice of program or career , and that's okay!

The most important note that I want to drive home is just because it's called self-care, that does not mean you have to do it alone . Sometimes self-care is the recognition that the skills you possess are not enough in that moment, and that professional help is needed.

If it comes to that, know that it's perfectly normal to feel that way. You are not alone! There are a number of resources available on campus , professional and otherwise, that you can access to help you on this journey.

Never forget that you are in school to grow! So take care of yourself and don't be afraid to ask for help when you need it. You are so worth it!

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Mental Health 101: Why self-care is important for students to practice

Photo courtesy of Jill Bajorek, Encircle

August 27, 2018

Student life is hectic. Between homework, tests, and the navigation of social circles, this whirlwind lifestyle can impact our health. Although our body tends to remind us of our physical needs through mechanisms such as thirst or hunger, often times we find ourselves neglecting an equally crucial part, our mental health.  

The idea of taking care of one’s mental health is not a new concept. However when we are constantly on the go and focused on others, it is one of the first things to lose priority. When our mental health suffers, inevitably we suffer too.

Jill Bajorek, a licensed clinical social worker and LGBTQ+ specialist at Encircle, a psychological practice in Chicago, offers great insight into how mental health plays a big role in our lives and how self-care is crucial to our overall health.

“Self care is going to be different for everybody. […]There are plenty of articles out there about doing yoga or meditation, but the reality is that it isn’t going to work for everybody,” Bajorek says.

It’s easy to get caught up in the idea that self-care is labeled by specific activities. We see it through hashtags and Instagram posts of social media influencers relaxing in luxury bubble baths and laying out for days at a time on white-sand beaches. That is not reality for most people.

For some people self-care might look like early morning yoga or meditation but it can come in numerous of forms.

One of my favorite forms of self-care is one that a majority of people struggle with, saying “no.” While it can be uncomfortable and definitely goes against what society expects from us, saying “no” is healthy; it is listed in Forbes article “Practicing Self-Care is Important: 10 Easy Habits to Get You Started.”

Saying “no” to plans you don’t want to have might be uncomfortable at first, but how many times have you found yourself dreading getting ready for an event you didn’t want to go to in the first place? By releasing the idea that we’re obligated to say yes to invitations or favors, we can save ourselves from unneeded and unwelcomed anxiety.

For some, self-care is knowing what they are capable of doing, regardless of how small the task might seem to others.

I participate in several therapy sessions and play an active role in the recovery process of someone who suffers from severe depression and PTSD. This has taught me that sometimes the “smallest” of tasks can seem very big and daunting to some people.

Bajorek touches on this topic and said, “Sometimes that might mean isolating, and just staying at home and watching Netflix. It may seem like maybe you are just laying in bed… but really you are connecting with the show, or you might just be answering text messages but that is all you can do that day.”

Being self aware of what you can mentally handle on some days is crucial to self-care.

Another big role with self-care is physical wellness.

As cliché as it may sound, factors such as diet, exercise, and sleeping habits have a big impact on our overall mental health. I have personally experienced the level of impact working out can have on one’s mental health. Due to an injury, my regular training schedule was interrupted. In the two months that I was not able to workout, my mental health declined. I was anxious, bottled up emotions, and felt constantly depressed.

Bajorek says there’s a connection between body and mind.

“In terms of physical and psychological wellness, they’re always going to connect. Exercise is going to affect body chemistry, same with diet. [There are] studies showing it [exercise] can sometimes act as a natural antidepressant in some ways… Even beyond a chemical component, it is doing something for yourself to feel better. It’s going to feel like you are doing something for you. At the end of the day only you can control that.”

While it is important to engage in activities that make us feel good, it is also important to understand that not all activities are healthy and some can develop into other issues.

So how do we distinguish between positive self-care practices and negative habits masquerading as self-care?

According to Bajorek, problematic behaviors are questioned a lot but there are some signs to look out for. She says, “That’s basically when behaviors start  affecting other things. Are you doing something that prohibits you from going to work every day? […] Are you doing things that make you skip class and are failing a course because of it? Those are the things that we need to watch out for. […] I guess the question is, the indulgences that you do, can you live without them? Is it something that you let go, you can do the other meaningful things in your life? If you can’t… that might be something to look at.”

For self-care to be effective, it is important to embrace it fully and to understand why it is an important part of our lives. As Dr. Maria Barrata, a practicing psychologist based in New York, writes in Psychology Today, “ self care means taking time to love yourself.”

Students can take care of their mental wellness by stopping at the Student Counseling Service center in room B-119 on the main campus.

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What Is Self-Care, and Why Is It So Important for Your Health?

Let’s clear up one common misconception from the get-go: Self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day.

Paula Gill Lopez, PhD , an associate professor in the department of psychological and educational consultation at Fairfield University in Fairfield, Connecticut, says the need for self-care is obvious. “We have an epidemic of anxiety and depression,” she says. “Everybody feels it.”

Self-care is part of the answer to how we can all better cope with daily stressors , explains Kelsey Patel , a Los Angeles-based wellness expert . It’s work stress. It’s the stress of trying to keep up with the pace of daily life, which technology has hastened more than ever (just think how many emails come flooding into your inbox each day). “People are feeling lonelier and less able to unwind and slow down, which makes them feel more anxious and overwhelmed by even the simplest tasks,” Patel says.

RELATED: A Guide to Understanding Stress — Including How to Manage It

At Everyday Health, self-care is taking steps to tend to your physical and emotional health needs to the best of your ability.

Here, we explore the trend, where the definition of self-care comes from, and what it can do for your long-term health.

What Is Self-Care, and Why Is It Critical for Your Well-Being?

According to this definition, self-care includes everything related to staying physically healthy — including hygiene, nutrition, and seeking medical care when needed. It’s all the steps an individual can take to manage stressors in his or her life and take care of his or her own health and well-being.

RELATED: Wellness and Self-Care During Radical Movements

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Common questions & answers.

Self-care is anything you do to take care of yourself so you can stay physically, mentally, and emotionally well. Its benefits are better physical, mental, and emotional health and well-being. Research suggests self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress.

Common examples of self-care include: maintaining a regular sleeping routine, eating healthy, spending time in nature, doing a hobby you enjoy, and expressing gratitude. Self-care can look different for everyone, but to count as self-care, the behavior should promote health and happiness for you.

To get into a routine of regularly practicing self-care, experts recommend starting small rather than tackling the most challenging thing first. Choose one practice each week to weave into your daily routine. Note any positive changes, and add in more practices when you feel ready.

As self-care has become more mainstream, the definitions have started to become more about general wellbeing and tend to focus on tuning in to one’s needs and meeting those needs. “Self-care is anything that you do for yourself that feels nourishing,” says Marni Amsellem, PhD , a licensed psychologist based in the greater New York metropolitan area.

“That can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done,” she says.

Self-care requires checking in with yourself and asking yourself how you’re doing physically, mentally, and emotionally. Some people use it to deal with difficult news stories, while others practice self-care just to maintain their happiness day to day . Self-care does not mean the same thing for everyone. Different people will adopt different self-care practices, and even your own definition might change over time. “What is self-care for one person will likely differ from someone else, and what’s self-care for you one day might not feel like self-care another day,” Dr. Amsellem says.

Engaging in self-care regularly could help you put your best foot forward. “When we are regularly taking care of ourselves, we are better able to react to the things that go on in our lives,” Amsellem says. “It’s something we do to maintain positive well-being.”

RELATED:  9 Essential Skills That Will Make You More Resilient

Types of Self-Care

“It could be anything that floats your boat — anything that puts a smile on your face,” Dr. Gill Lopez says. “Anything that makes you feel cared for, even if it’s you caring for yourself.”

There are a few different categories of self-care:

• Emotional self-care , such as self-talk , weekly bubble baths, saying “no” to things that cause unnecessary stress, giving yourself permission to take a pause, or setting up a weekly coffee date with a friend
• Physical self-care , such as prioritizing sleep, adopting an exercise routine you can stick with, or choosing healthy and nourishing foods over highly processed ones
• Spiritual self-care , such as attending a religious service, spending time in nature, meditating , incorporating regular acts of kindness into your day, or keeping a gratitude journal

Additionally, Gill Lopez puts self-care into two further categories: temporary and enduring.

What Counts as Self-Care, and What Doesn’t

There’s no way to say exactly what counts as self-care because everyone’s definition is their own and unique.

The underlying rule is that it’s something that brings you sustained joy in the long run, Courtney says. And though there are plenty of examples of self-care that seem to tread a fine line between a health-enhancing behavior and self-indulgence, self-care doesn’t have to be about padding your calendar with luxurious experiences or activities that cost money (though it certainly can).

RELATED: Is Social Media Busting or Boosting Your Stress?

Consider a manicure or a massage or any other pampering activity. It might seem indulgent, but if the activity helps you de-stress and carve out time for yourself, it counts as self-care, Amsellem says. If weekly manicures or monthly spa days are beyond your means, they will likely add stress to your life in the long run, so there are plenty of other self-care practices you can adopt.

“Self-care does not have to cost anything — it’s just doing things you enjoy. And a lot of the things we enjoy or feel fulfilled from cost nothing,” Amsellem says. “Stepping outside and taking a deep breath, for example, might be the greatest act of self-care.”

Even if you can’t spend lots of time and money, Gill Lopez says you can still practice self-care several times a week by turning things you do every day into self-care practices.

Maybe you try being more mindful of your thoughts on your commute, or maybe you find ways to make daily tasks, like showering, more enjoyable. Pick a soap with a scent that you love, and focus on the physical sensations of the shower. Gill Lopez says: What does your shower smell like? What does it sound like? How does the warm water feel on your skin? “For about 10 minutes in the shower, which I have to do anyway, instead of letting my monkey brain run wild, I’m right there,” she says.

Daily chores like making your bed in the morning are also examples of self-care — or can be. “This is where that individuality comes into play, because for some people there is no way making a bed feels like self-care — it may just feel like a chore,” Amsellem says. But if it helps you claim your day and gives you a sense of accomplishment early on, you’ll have that with you even if the rest of the day gets derailed, Amsellem says.

The simple act of making your bed in the morning likely isn’t sufficient to account for all your self-care, she says. You may need to routinely devote time and energy to other self-care practices, she adds. “But if there are some days when you feel out of control, on those days, starting the day off doing what you wanted to do for yourself might be one of the biggest forms of self-care you engage in that day.”

And sometimes when all of our other self-care plans get thrown out of whack (you worked through your yoga class, your friend canceled your coffee date — we’ve all been there), it’s those small practices of self-care that provide just enough calm to help us get through the day and wake up in a better mood tomorrow.

RELATED: 20 Tips to Help You Build Resilience and Better Cope

The Effects: How Self-Care Benefits Your Health and Well-Being

Many common self-care practices have been linked to longevity and other positive health outcomes, says  Ellen K. Baker, PhD , a psychologist based in Washington, DC. There’s a lot of research, for example, showing that things like exercise, yoga, and mindfulness are supportive of mental and physical health, she says.

The following self-care practices have been well-researched and linked to a longer life:

The clinical evidence documenting the long-term health benefits of specifically taking a self-care approach to health (over other approaches) is less robust, but it is building.

How to Start a Self-Care Routine

To get started with a self-care routine:

• Determine which activities bring you joy, replenish your energy, and restore your balance.
• Start small by choosing one behavior you’d like to incorporate into your routine in the next week.
• Build up to practicing that behavior every day for one week.
• Reflect on how you feel.
• Add more practices when ready.
• Get support through sharing practices from loved ones, a coach, a licensed professional (like a therapist or dietitian), or through your healthcare plan, community, or workplace.

Practicing self-care doesn’t need to be a heavy lift right out of the gate. Here are a few ideas to ease you into your self-care journey:

• Start each day by paying attention to your breath for five minutes and setting intentions for the day.
• Eat breakfast.
• Reflect on what you’re grateful for each night.
• Put your phone on airplane mode for a half hour before bed each night to release yourself from the flurry of notifications.
• Call a friend just to say hello.
• Take up a relaxing hobby.
• Pick a bedtime, and stick to it.

Note: If you read this and feel a sense of demoralization or sadness from the challenges of mounting or establishing a self-care practice, it’s best to get help and support. There may be barriers to caring for yourself from past trauma, mental health issues, or family situations that may be making it more challenging to get started. Seek support from trusted counselors and behavioral health providers (like a therapist), a trusted primary care doctor, or a close friend.

The bottom line: Self-care can have a positive effect on your health and outlook, but it requires a commitment or intention to invest in your well-being.

Learn More About How to Start a Self-Care Routine

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Self-Care. Google Trends.
• Self-Care Interventions for Health. World Health Organization.
• The Experience of Self-Care: A Systematic Review. JBI Library of Systematic Reviews.
• Exploring the Meaning and Practice of Self-Care Among Palliative Care Nurses and Doctors: A Qualitative Study. BMC Palliative Care.
• Self Care Interventions to Advance Health and Wellbeing: A Conceptual Framework to Inform Normative Guidance. BMJ.
• What Is Self-Care? International Self-Care Foundation.
• A Prescription for Longevity in the 21st Century: Renewing Purpose, Building and Sustaining Social Engagement, and Embracing a Positive Lifestyle. JAMA.
• Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Network Open.
• Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Network Open.
• Fruit and Vegetable Consumption and Mortality From All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. BMJ.
• Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Journal of the American Heart Association.
• Green Spaces and Mortality: A Systematic Review and Meta-Analysis of Cohort Studies. The Lancet Planetary Health.
• Is Patient Activation Associated With Outcomes of Care for Adults With Chronic Conditions? Journal of Ambulatory Care Management.
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• Mills J, Wand T, Fraser JA. Exploring the Meaning and Practice of Self-Care Among Palliative Care Nurses and Doctors: A Qualitative Study. BMC Palliative Care . April 18, 2018.
• Holzel BK, Carmody J, Vangel M, et al. Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging . January 30, 2011.
• Pizzo PA. A Prescription for Longevity in the 21st Century: Renewing Purpose, Building and Sustaining Social Engagement, and Embracing a Positive Lifestyle. JAMA . January 9, 2020.
• Saint-Maurice PF, Coughlan D, Kelly SP, et al. Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Network Open . March 8, 2019.
• Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Network Open . May 24, 2019.
• Wang X, Ouyang Y, Liu J, et al. Fruit and Vegetable Consumption and Mortality From All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. BMJ . September 13, 2014.
• Yin J, Jin X, Shan Z, et al. Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Journal of the American Heart Association . September 9, 2017.
• Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, et al. Green Spaces and Mortality: A Systematic Review and Meta-Analysis of Cohort Studies. The Lancet Planetary Health . August 11, 2021.
• What Is Self-Care? International Self-Care Foundation .
• Narasimhan M, Allotey P, Hardon A. Self Care Interventions to Advance Health and Wellbeing: A Conceptual Framework to Inform Normative Guidance. BMJ . April 1, 2019 .
• Mosen DM, Schmittdiel J, Hibbard J, et al. Is Patient Activation Associated With Outcomes of Care for Adults With Chronic Conditions? Journal of Ambulatory Care Management . January 2007.

As summer comes to a close and you make your way back to your (online or in-person) campus, it can be challenging to refocus your energy and get back into the swing of academic life. College can be an incredibly exciting time for young adults – and it comes with potential stressors like financial burdens, academic pressure, homesickness and pandemic-related hardships like social isolation, any or all of which can lead to mental health challenges.

In 2021, a study by the American College Health Association found that 48% of college students reported moderate or severe psychological stress, 53% reported being lonely, and 26% had considered suicide. It’s important for students to practice self-care to reduce stress, avoid burnout and maintain and enhance overall health and wellbeing. According to the Mental Health First Aid (MHFA) curriculum, practicing self-care helps you be able to adapt to changes, build strong relationships and recover from setbacks.

Keep these tips in mind to help you or someone you know practice self-care and take care of their mental wellbeing while in college.*

• Set a routine – and keep it. In high school, students tend to have the same schedule every day – something along the lines of breakfast, school, extracurricular activities, dinner, homework, repeat. This structure isn’t a given in college; classes will be at different times, clubs might meet at night and students might find themselves sleeping in regularly when they don’t have morning classes. But having a routine has been shown to lower people’s stress levels and help them feel more productive and focused. Consider planning to wake up, eat, study and exercise around the same times every day. This will help give you a sense of control, lower your stress levels and even improves focus.
• Get enough sleep. An article published by Harvard states that over 50% of college students get less than seven hours of sleep per night (the minimum number of hours recommended for healthy adults by The National Sleep Foundation). Sleep deprivation can lead to symptoms of depression , but college students who prioritize sleep are likely to see positive effects like improvements in academic performance, their ability to concentrate while studying and less daytime sleepiness. Need more inspiration? Check out the American Academy of Sleep Medicine’s tips for a good night’s sleep.
• Exercise . The U.S. Department of Health and Human Services recommends adults exercise at least 2.5 hours each week – that’s only about 20 minutes per day! In addition to staying physically fit, exercise has many proven health benefits , such as making people happier, improving functional capacity, lowering risk of diseases and decreasing depression and anxiety. Taking a walk around campus, going to the gym or participating in an organized fitness class are all things students can do to get a little exercise in. For exercise to truly feel like self-care, MHFA recommends you choose a form of exercise that you like.
• Eat nutritious meals. Of course a well-balanced diet is good for physical health, but it is also crucial to mental wellbeing . A nutritious, balanced diet can help you think clearly and improve your attention span, whereas eating lots of processed foods can lead to inflammation, which may contribute to mood disorders like anxiety and depression. Stress and depression can cause people to either undereat or overeat, triggering a vicious cycle. Check out this Sutter Health article for more healthy eating tips.
• Drink plenty of water . Your brain is 73% water , so drinking lots of water is also important to healthy brain functioning. Without enough water, the brain starts to shut down, which can lead to symptoms of depression and anxiety. If you’re not sure how much water you need to stay healthy, try out this Hydration Calculator from Everyday Health.
• Clean up. According to Verywell Mind , cleaning and decluttering helps people gain a sense of control, improve their mood and even reduce levels of anxiety. College students often live in a small dorm with roommates, and it’s easy for things to get cluttered. Creating a chore list can help hold you and your roommates accountable for maintaining a clean living space that can be a sanctuary during stressful times.

Creating a self-care plan can be helpful in keeping yourself on track. To get started on your plan, ask yourself these three questions from the MHFA curriculum: Have I decided what I will do for self-care? Who can I speak with now? Who can I call if I feel upset or distressed later?

Check out these related blogs and sign up for a MHFA training to learn more about how to practice self-care!

• • Five Ways to Use Food as a Tool for Practicing Mindfulness, Fostering Connection, and Centering Joy
• • How and Why to Practice Self-care
• • Five Ways to Wind Down and Relax Before Bed

*These self-care tips are not a replacement for professional treatment. If you feel you or someone you know is in danger, call 911, a local mental health crisis hotline or one of the following national crisis resources for immediate assistance:

• • Suicide Prevention Hotline: Dial 988
• • National Suicide Prevention Lifeline: 800-273-8255 (TALK)
• • Crisis Text Line: Text “MHFA” to 741-741

American Academy of Sleep Medicine. (2008, June 9). Poor sleep can negatively affect a student’s grades, increase the odds of emotional and behavioral disturbance. American Academy of Sleep Medicine. https://aasm.org/poor-sleep-can-negatively-affect-a-students-grades-increase-the-odds-of-emotional-and-behavioral-disturbance/ .

An, H. Y., Chen, W., Wang, C. W., Yang, H. F., Huang, W. T., & Fan, S. Y. (2020, July 4). The relationships between physical activity and life satisfaction and happiness among young, middle-aged and older adults. International Journal of Environmental Research and Public Health . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369812/ .

Cedars Sinai . (n.d.). Sleep deprivation . https://www.cedars-sinai.org/health-library/diseases-and-conditions/s/sleep-deprivation.html

Cherry, K. (2020, April 26). The importance of maintaining structure and routine during stressful times . Verywell Mind. https://www.verywellmind.com/the-importance-of-keeping-a-routine-during-stressful-times-4802638#:~:text=Research%20has%20consistently%20shown%20that%

20routines%20can%20play,regular%20routine%20can%20help%20you%3A%

20Lower%20stress%20levels .

Cronkleton, C. (2022, Feb. 25). Mindfulness and emotional well-being strategies . Medical News Today. https://www.medicalnewstoday.com/articles/mindfulness-for-mental-wellbeing .

Gordon, S. (2021, Feb. 23). The relationship between mental health and cleaning . Verywell Mind. https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496 .

Greater Good Science Center. (2016, March 23). A simple weekly mindfulness practice: Keep a gratitude journal . https://www.mindful.org/a-simple-weekly-mindfulness-practice-keep-a-gratitude-journal/ .

Harvard Summer School. (2021, May 28). Why You Should Make a Good Night’s Sleep a Priority . https://summer.harvard.edu/blog/why-you-should-make-a-good-nights-sleep-a-priority/ .

Kennedy, K. (2022, June 30). Hydration calculator: How much water do you need to drink a day? EverydayHealth.com. https://www.everydayhealth.com/dehydration/hydration-calculator/ .

Mayo Clinic Staff. (2022, April 29). Meditation: A simple, fast way to reduce stress. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 .

Mindful Staff. (n.d.). How to practice gratitude . Mindful. https://www.mindful.org/how-to-practice-gratitude/ .

Northstar Transitions. (2021, April 24). Can drinking water help improve mental health? Northstar Transitions. https://www.northstartransitions.com/post/can-drinking-water-help-improve-mental-health .

Suni, E. (2022, April 13). How much sleep do we really need? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need .

Sutter Health. (n.d.). Eating Well for Mental Health . https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health .

U.S. Department of Health and Human Services. (2019). Physical activity guidelines for Americans, second edition . U.S. Department of Health and Human Services. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf .

Yang, J. and Mufson, C. (2021, Nov. 2). College students’ stress levels are ‘bubbling over.’ Here’s why, and how schools can help . PBS News Hour. https://www.pbs.org/newshour/show/college-students-stress-levels-are-bubbling-over-heres-why-and-how-schools-can-help .

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Related stories, what makes mental health first aid unique, why teen mental health needs to be addressed, coping with back-to-school anxiety during covid-19, an introduction to mental wellbeing, an essential education: mental health first aid for emerging adults.

The Importance of Self-Care for College Students

• November 30, 2022

Nassim Bickham

Table of Contents

One silver lining of 2020 was that it helped people become more open to practicing self-care. According to a recent survey, two-thirds of people agreed that the personal self-care routines they developed during the pandemic have become a permanent part of their daily lives. While that’s true of the general population, higher education leaders need to understand why self-care is important for college students and how to help them develop a self-care plan.

What is self-care?

Included in the World Health Organization’s definition of self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.” At its core, self-care is simply the practice of looking after your own well-being in ways that prevent poor physical and mental health. Everyone’s self-care needs are different and should be based on determinants specific to their life, such as hereditary health and environment, schedule, habits, interests, stress levels, and more.

Of course, if college students are eating healthy, exercising, and getting enough sleep, they’re already practicing self-care. But sometimes these essential habits are not enough for the physical and mental well-being demands of student life. Given the compounding stress of politics, COVID-19 and its variants, war abroad, violence, and tragedies at home, it’s no wonder mental health is suffering in America — and rampantly among college students.

Why is self-care important for college students?

The ups and downs of life — college life in particular — can have a huge impact on the health and well-being of students. A self-care routine can equip students to better navigate the inevitable stressors of college life and beyond. Engaging in a self-care routine is clinically proven to reduce or eliminate anxiety and depression, reduce stress, increase happiness, and more. It can help students adapt to change, build strong relationships, and recover from setbacks. Respondents in a national survey cited the benefits of self-care as enhanced self-confidence (64%), increased productivity (67%), and higher levels of happiness (71%). And from a physical health perspective, self-care is clinically proven to reduce heart disease , stroke, and cancer, contributing to better overall well-being.

“College students are taught that the next four years [of college] are the ones to look forward to and will someday be the ones they wish to return to,” said Dr. Sharia Hays, Ed.D., Associate Dean at George Fox University. However, by encouraging students to view the college experience with rose-colored glasses, we are setting them up for failure. As students transition to college, prepare them for the struggles as much as for the joys.” To equip students, Hays lists four elements to include in a self-care plan :

1. Body self-care

These are things we do to take care of our bodies in healthy ways. Students can do key activities to manage their physical well-being. Students need to develop a regular sleep routine, aim for a healthy diet, limit the number of late-night fast-food runs, schedule frequent breaks, and exercise as part of their weekly routines.

2. Mind self-care

3. spiritual self-care, 4. support system.

Mental health experts at Johns Hopkins University suggest trying these self-care tips for college students to maintain their physical and emotional well-being:

• Maintain connections: If a student gets sick and has to be isolated, social distance doesn’t have to mean social isolation. It’s essential for students to have a strong support system they can turn to when they’re sick and struggling. Setting up virtual get-togethers, phone calls, or group texts with friends or family can significantly improve mental health and help students feel less alone.
• Take care of your body: Maintaining physical health is a crucial factor in keeping students’ minds healthy. Eating a well-balanced and nutritious diet can boost the immune system, lowering the effects of stress on the body. Incorporating exercise with a healthy diet will also help improve their mood by producing endorphins.
• Take a break from news and social media: The news is often filled with negativity and stressful information that can affect young adults. It’s important for students to know when to unplug. They can stay informed by checking in from time to time, but shouldn’t overdo it by continuously refreshing social media throughout the day. This can increase feelings of fear and anxiety.
• Get outdoors: Not getting enough sunlight can result in a drop in serotonin levels, which directly affects mood . Low levels of serotonin can also lead to symptoms of depression. Going outdoors for at least an hour every day allows students to get fresh air and improve their mental well-being.
• Stick with daily meditation practices: The physical benefits of meditation include decreased blood pressure, reduced stress and anxiety, regulated negative thinking, and a healthier immune system. Meditation also helps students practice mindfulness and develop relaxation techniques. Various free apps, podcasts, and YouTube videos can help students get started.
• Give yourself permission to cry: At some point, students may feel sad, disheartened, or even hopeless. At a time of heightened stress and anxiety, it’s common for them to develop burnout or to experience an emotional breakdown. Students should give themselves permission to feel these emotions fully, to release any pain, and to help them see the sun through the clouds once again.
• Take deep breaths: Deep breathing techniques are proven to reduce anxiety and relieve stress. Taking deep breaths allows students to stay present in the moment and provides peace of mind.
• Prioritize sleep: Getting enough sleep is a significant part of maintaining physical and mental health. Not only does sleep help boost the immune system, but it also lowers the effects of stress on the body. Experts suggest that young adults get at least seven hours of sleep each night to recharge their bodies and brain. Sleep deprivation can cause irritability, inability to focus, overreactions, increased stress, and make students more prone to illnesses.
• Avoid self-medicating: College students struggling with mental illness are at a higher risk of developing problems with drugs or alcohol. To cope with symptoms, some young adults turn to drugs or alcohol to self-medicate. Abusing substances can exacerbate mental health symptoms. Urge students to not be afraid to ask for help from a mental health professional to find healthy coping strategies and a treatment plan that works best for them.
• Create a support system: College is a time when many young adults need guidance and support. According to a study by the American Psychological Association (APA) , having quality relationships is associated with better physical health and well-being. Supportive relationships have many benefits — not only physically, but mentally as well. A strong support system helps students when they feel down or stressed, provides guidance when they fail, and celebrates when they succeed.
• Listen to music: One of the most convenient ways to relieve stress is to listen to music. Music has many therapeutic benefits : it helps lower anxiety and depression levels, eases muscle tension, and enhances your mood. Encourage students to make a playlist with their favorite songs that help them de-stress, and to start their mornings playing them.
• Find a hobby: Instead of using all their free time to binge-watch a Netflix show, encourage students to find a hobby, as they promote better mental and physical health by lowering the risk of depression, dementia, and high blood pressure . They also provide a mental break from everyday stressors and improve efficiency in time management. Whether it’s journaling, drawing, or playing an instrument, students should try to add a hobby to their daily routines.
• Set goals: Setting goals can help define priorities and improve self-confidence and motivation . Students should write down their goals and how they want to accomplish them. Not only will this help them stay organized, but it will also allow them to keep track of their progress towards achieving the goals.
• Try online, remote therapy options: According to a recent survey from BestColleges, 95% of college students experienced negative mental health symptoms during COVID-19. When you encounter struggling students, encourage them to consider online therapy. It’s essential for students to take care of their mental well-being not just in difficult circumstances, but all the time. Find out if your school has online mental health resources, like TimelyCare, that enable students to connect with mental health professionals anytime, anywhere.

Support students when they need it most

How can colleges and universities provide students with opportunities for self-care.

Demands for mental health support in college typically exceed resources. To help address that gap, the Greater Good Magazine outlines how colleges and universities can address student well-being in and out the classroom, making mental health part of students’ normal dialogue. Consider the emerging programs, new online resources, and innovative approaches to classroom teaching described below as a jumping-off point for further exploration.

Increase awareness from the start

Colleges provide orientation sessions on drug and alcohol use, sexual violence prevention, and other student health and lifestyle topics. So why not address mental health more directly? Many colleges are beginning to proactively share mental health information with students during face-to-face orientation sessions . Approaches vary from traditional presentations and panel discussions to role plays, short videos, and student testimonials followed by small group discussions.

Free mental health screenings

Another way to counter the stigma is to encourage students to monitor their mental health the same way they monitor their physical health. Some universities are normalizing mental health checkups by offering free, readily accessible screenings for their students. For example, Drexel University’s Recreation Center has a mental health kiosk where students can stop by to answer a quick series of questions on a private screen. At the end of the screening, students receive information regarding additional mental health resources and support, as needed. Also, take a look at this guide for creating a college student mental health plan .

Campus-wide courses, programs, and initiatives

Programs like This Way Up , designed by Professor Gavin Andrews and his team at St. Vincent’s Hospital in Sydney, help students understand the emotions they experience (e.g., fear, anxiety, stress, sadness), connect with a clinician who can supervise their progress, and take free self-help courses online like “Coping with Stress,” “Intro to Mindfulness,” or “Managing Insomnia.” As universities also note a decline in student resilience — the ability to bounce back from negative experiences — Florida State University recently launched an online trauma resilience training tool developed through the Institute of Family Violence Studies and their College of Social Work. Other programs in the U.S. take a more preventive approach to mental health challenges by promoting student resilience throughout the school year. For example, Stanford’s Resilience Project features personal storytelling as well as academic skills coaching.

Talk about it

Approximately 350 colleges now utilize an online simulation program called Kognito that helps students learn how to talk to friends who may be suffering emotionally, directing them to appropriate resources. When students enter Kognito’s virtual campus, they learn more about mental health from a handful of virtual students, and they talk with a virtual student in distress. After trying out several different approaches, they learn the most effective ways to respond to their virtual peer. On a much larger scale, Active Minds is a national organization dedicated to mental health advocacy that currently hosts more than 450 campus chapters. With a Speaker’s Bureau sharing personal stories of hope, a “ Send Silence Packing ” traveling exhibit to increase awareness and prevent suicide, as well as peer-run mental health clubs and support networks, Active Minds is opening up the conversation around mental health and leveraging the power of peer-to-peer outreach to change campus culture.

To learn more about other student well-being programs and resources, check out Greater Good Magazine .

What is the role of virtual care in self-care for college students?

Given the growing concern for students’ mental health, it’s important to note the value and availability of telehealth as part of the solution for supporting student health and well-being. Stress, anxiety, depression, and other conditions can all be treated remotely with virtual care, helping thousands of students struggling with mental health. Here are just a few benefits of telemedicine for college students:

• Virtual care is affordable: Telehealth is more cost-efficient than in-person consultations, making it a perfect solution for students. It can also complement existing on-campus health resources that may be overwhelmed by demand for care.
• Students can receive mental health support regularly: With telehealth, students can access sessions weekly. This is especially advantageous for those struggling with mental problems like anxiety, depression, or OCD.
• Telehealth is convenient: Students can receive professional medical assistance at any place and at any time. They can keep in touch with a doctor from a tablet, phone, or computer and get extensive consultation, receive prescriptions, and even obtain advice on specialized care.
• Fast and professional advice: Many students turn to influencers on TikTok for mental health advice and diagnosis , as wait times for appointments may be too long or too inconvenient to access. As a result, mental health treatments based on internet guesswork often result in poor health outcomes due to misinterpretation and misdiagnosis. Rather than entrusting their health and well-being to social media influencers and self-diagnosis, telehealth enables students to connect with a professional healthcare provider remotely and receive detailed, sensible, and personalized medical advice.
• Continuity of care: With most telehealth platforms, all students’ medical histories are stored in a patient records database online , so they can have access to them at any time — as long as the student stays with the same telemedicine provider.

Simply put, care delivered through telehealth and virtual care options is fast, easy, and efficient. It eliminates wait times, reduces the stigma of seeking mental and medical care, and is available the moment a student needs care. When students don’t have to wait days or weeks for a counseling center or clinic appointment, there will be a positive effect on-campus health and wellness. And prospective students are evaluating mental health services at schools as a differentiator more now than ever, which impacts enrollment and retention.

Contact TimelyCare to learn more about the importance of self-care for college students and how telehealth can make a difference in the lives of your students.

VP of Care Transformation

Nassim Bickham is a trained clinician dedicated to using treatments proven to work. Over the past decade, Bickham has focused on increasing access to mental health services and disseminating evidence-based practices through the use of technology at start-ups in Silicon Valley. She previously served as Director of Clinical Innovation at Two Chairs and Senior Therapist at Lyra Health. By joining TimelyCare, her professional journey has come full circle, as her own mental health journey in college inspired her down the path of becoming a practitioner and bringing solutions to the hands of those who need them.

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The Importance of Self-Care

Author(s): Rhonda Williams, Ed.D., LPC, NCC

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Knowledge for nurses to better care for themselves so they can better care for others during the Covid-19 pandemic and beyond

Anne hofmeyer.

a Anglia Ruskin University, UK

c Rosemary Bryant AO Research Centre, UniSA Clinical and Health Sciences, University of South Australia, Adelaide, Australia

d UniSA Clinical and Health Sciences, University of South Australia, GPO Box 2471, Adelaide, Australia

Ruth Taylor

b University of Aberdeen, King's College, Aberdeen AB24 3FX, United Kingdom

Kate Kennedy

1. introduction.

Viktor E. Frankl (1945, p. 165) declared, “The meaning of life is to help others find the meaning of theirs”. Arguably, the need for empathy, compassion and meaning in the lives of our patients, families, colleagues and ourselves has never been greater.

To care for others with compassion is why we became nurses ( Vachon, 2016 ). The rapid spread of SARS-CoV-2, the virus that causes Covid-19, is an international public health event without precedent in any of our lifetimes. Not everyone will be affected physically by the virus, but every one of us will be affected psychologically. It is critical that nurses do not neglect their mental health during this pandemic. The global nursing and healthcare community is at the forefront of this unprecedented public health outbreak. The World Health Organization is one of many trusted public health organisations to provide comprehensive guidelines for the protection of front-line healthcare workers ( WHO, 2020 ). But there are alarming reports of ongoing global shortages of personal protective equipment (PPE), for example: clinical staff in Chinese hospitals wore their raincoats or plastic garbage bags as protection ( Smith et al., 2020 ). There are courageous stories, but also reports of resource rationing decisions, ongoing PPE shortages, and unrelenting pressure and grief. But nurses have experienced significant occupational stress, pressure and burnout prior to the Covid-19 pandemic.

To spark debate about these ‘contemporary issues’, we present a series of three papers for different audiences (i.e., nurse educators; front-line nurses; health system leaders and managers) to explain how empathic healthcare cultures and constructs such as empathy, emotion regulation, compassion, and self-care could sustain wellbeing, resilience and effectiveness in these volatile times. In this second of three papers, we explain how nurses, midwives and students can better care for themselves (e.g., self-care strategies such as kind self-talk; emotion regulation) so they can better care for others during the Covid-19 pandemic, and beyond.

First, we provide an overview of caring for ourselves and resilience in uncertain times. Next, we discuss empathy and compassion and explain why emotion regulation (‘self-other’ distinction) is an essential self-care strategy that nurses must learn so they can sustain care for others. Next, we explain how the practice of self-compassion can safeguard mental health, wellbeing, regulate emotions and reduce vulnerability. We then describe tips to support self-care and list trusted online resources that are providing regular updated information about Covid-19. Keeping strong in body, mind, and spirit to cope with ever-changing circumstances is vital.

2. Caring for ourselves so we can care for others

How do you talk to yourself when you are having a difficult time or have made a mistake? Are you kind and understanding and talk to yourself as you would talk to a good friend who is upset, or are you critical and judgmental? Studies show harsh self-talk and self-criticism activates the sympathetic nervous system that stimulates the stress response, so is harmful to our mental health and wellbeing ( Singer and Klimecki, 2014 ). As nurses, we understand the importance of self-care strategies (e.g., adequate sleep, healthy eating, regular exercise, social connections, mindfulness) to foster our resilience ( Mills et al., 2018 ; Cusack et al., 2016 ). Another important self-care strategy is kind self-talk which is a component of self-compassion ( Neff, 2011 ). We must first practice self-compassion and be aware of our own needs, before we can help others with theirs ( Vachon, 2016 ). When we talk kindly to ourselves, we strengthen our pro-social behaviours (e.g., altruism, kindness, empathy) toward others ( Singer and Klimecki, 2014 ). When we are empathic, we communicate better with patients, families, and colleagues. This process can lead to a deeper understanding of what matters to patients, and how to act with kindness and compassion to relieve their suffering and distress ( Vachon, 2016 ).

Nurses can use self-care strategies such as emotion regulation and self-compassion to lessen their vulnerability to caregiving fatigue and to improve their wellbeing and resilience.

2.1. Resilience in uncertain times

Everyone differs in their need for control, ability to tolerate uncertainty, and capacity to be resilient ( Hanson, 2018 ). Control is vital for our wellbeing, but our plans and sense of normality are being threatened and disrupted by forces beyond our control. Resilience starts with self-awareness, understanding how you are being affected by the uncertainty, powerlessness and difficult events. Fear, anxiety, anger, sadness and grief are normal feelings in the current crisis. We need to acknowledge our feelings of vulnerability, grief and worry, rather than telling ourselves we shouldn't have those feelings because other people are worse off ( Berinato, 2020 ). “When we are no longer able to change a situation – we are challenged to change ourselves” ( Frankl, 1945 , p. 112). Instead of focusing on negativity and uncertainty, we need to accept what we are going through and work out what we can do. Resilience is our capacity to maintain our wellbeing and respond effectively in the face of uncertainty. Psychological resilience is based on self-efficacy, coping and mindfulness ( Cusack et al., 2016 ).

3. Empathy, self-awareness, emotion regulation and compassion

Clinical teams are more effective, morale is higher, patient satisfaction is higher, and safety improves when empathy and compassion are present in healthcare cultures ( Lown, 2018 ). Empathy is the ability to ‘feel with’ others and our empathic response is caused by the activation of neural networks in the anterior insula and anterior cingulate cortex that processes first person (our personal) experiences ( Singer and Klimecki, 2014 ). Functional magnetic resonance imaging (fMRI) studies show that similar circuits of the brain are activated in both the person who is suffering and the person who is witnessing the suffering. It is vital we understand our empathic emotions are in response to seeing the other person suffering. In other words, it is not our suffering ( Singer and Klimecki, 2014 ).

This understanding that the suffering is external to ourselves is called the ‘self-other’ distinction. The ability to distinguish between our own and the emotional pain of others firstly requires self-awareness and then regulating our emotions to develop a protective ‘self-other’ boundary ( Vachon, 2016 ). The ability to regulate our emotions is key to avoid experiencing the distress of others. fMRI studies show that inadequate emotion regulation (i.e., blurring ‘self-other’ distinction) leads to individuals being unable to tolerate distressing emotions when confronted with another's suffering, so become overwhelmed. Nursing calls this debilitating condition ‘compassion fatigue’ which manifests as distress, emotional detachment from patients, feelings of isolation, and inability to care for self and others ( Hofmeyer et al., 2019 ). However neuroscientists have proven it is ‘empathic distress fatigue’ ( Singer and Klimecki, 2014 , p. 875).

In sum, exposure to the distress and suffering of others can lead to two different emotional responses. Empathic distress results from inadequate emotion regulation that triggers detachment and personal stress. In contrast, compassion is characterized by empathic concern and motivation to relieve others' distress and suffering ( Singer and Klimecki, 2014 ). Our ability to be self-aware and to regulate our emotions is key to our wellbeing and capacity to act with compassion. fMRI studies show compassion activates the medial orbitofrontal cortex related to positive affect, affiliation, maternal love, and reward leading to feelings of compassion for self and others ( Vachon, 2016 ). Compassion training includes strategies (e.g., meditation) to ease distress and strengthen resilience and attachment ( Vachon, 2016 ). Self-compassionate people are more likely to engage in ‘perspective taking’ which contributes to better mental health rather than ruminating about problems ( Neff, 2011 ). Acting with compassion is predicated on self-awareness and self-care including emotion regulation and self-compassion.

4. Self-compassion

Psychologist Kristin Neff was the first researcher to define and measure self-compassion two decades ago. As illustrated in Table 1 , self-compassion involves self-kindness, common humanity (understand that everyone makes mistakes and suffers), and mindfulness ( Neff, 2011 ). On the other hand, uncompassionate behaviour toward ourselves is expressed as self-criticism: self-judgement, isolation, over-identification ( Neff, 2011 ) as summarised in Box 1 .

Self-compassion and self-criticism.

Self-compassion affects our everyday lives and is expressed in how we relate to ourselves in times of perceived failure, inadequacy, or personal suffering ( Neff, 2011 ). Practicing self-compassion means we care with the same kindness and understanding toward ourselves when we fail, as we would care for a good friend ( Neff, 2011 ). Examples of actions that constitute self-compassion and actions that constitute self-criticism (that we need to lessen) are explained by Neff (2011) in Table 1 .

Learning to respond compassionately to our own distress requires self-awareness which, in turn, can strengthen our ability to activate our self-regulation systems so we feel safe (i.e., self-soothing activities stimulate positive emotions like contentment, more secure attachment) rather than feeling under threat ( Vachon, 2016 ). Self-care practices to develop self-awareness include mindfulness meditation and compassion training.

4.1. Benefits of self-compassion

Self-compassionate individuals have better psychological health, motivation, perspective-taking, better relationships and happiness ( Vachon, 2016 ). They experience less rumination, anxiety, depression, shame, and fear of failure. Self-compassion is an altruistic act that prepares us to cope with life stressors. Self-compassion is about ‘being with’ ourselves in a compassionate way – comforting, soothing, respecting and validating. This, in turn, prepares us to make self-compassionate choices about how to act in the world, such as:

• • Protecting: we feel safe from harm, and say no to people and factors that cause us harm;
• • Providing: we identify and give ourselves what we need to be well;
• • Motivating: we encourage ourselves to act with kindness and support ( Neff, 2011 ).

Self-compassion is a personal resource that can potentially help us live with greater ease by responding to our suffering and shortcomings in a supportive and balanced manner. Self-compassion promotes emotional stability, wellbeing and thriving. As we explained, self-criticism activates our sympathetic nervous system and elevates stress hormones ( Singer and Klimecki, 2014 ). Whereas when we practice self-compassion and remain calm in the face of failure, rejection or criticism, we de-activate the threat system and activate the care system so oxytocin and endorphins are released which helps reduce stress and increase feelings of safety ( Vachon, 2016 ).

5. Tips and resources for self-care

In this section, we list practical tips and online resources (i.e., organisations) providing regular updates to get you started so you can better manage in these uncertain times. However, this is by no means an exhaustive list. It is vital to be strong in body, mind, and spirit and courageously face the ever-changing circumstances of the Covid-19 pandemic. Self-care fosters greater self-compassion because it includes positive approaches to building resilience and regulating anxious emotions.

5.1. Self-care practices

Self-care is an intentional: “proactive, holistic, and personalised approach to the promotion of health and wellbeing through a variety of strategies, in both personal and professional settings, to enhance capacity for care of patients and their families” ( Mills et al., 2018 , p.1). The Schwartz Centre (2020) reminds us to accept that it is normal to feel sad, stressed, confused, and angry so it's important to monitor our stress levels. Develop a daily self-care routine to meet your basic needs: nutrition, hygiene, exercise, virtual social contact, and work to keep anxiety at bay. In addition:

• • Take breaks, go outside (even for short periods), adequate sleep, good nutrition, exercise.
• • Intentionally build moments of happiness, gratitude, and everyday pleasure in your life.
• • If you feel overwhelmed, seek support from a therapist (via telehealth).
• • Stay connected with colleagues, friends and relatives. Maintain social interaction and supportive networks in creative and safe ways. Practice ‘physical distancing’ during Covid-19, NOT ‘social distancing’. Our relationships with people and pets support our mental health.
• • Limit media exposure and access only trusted sites to minimise becoming overwhelmed.
• • Write a letter to yourself as if you were talking to a friend who was struggling with similar concerns. Read it later when the words can soothe and comfort you as you struggle.

5.2. Mindfulness meditation and compassion training

• • The Buddhist practice of mindfulness is about quietening and calming the mind by staying in the present moment, practicing gratitude in the midst of difficulties, breathing deeply, paying attention to sensations around you, and has proven benefits when practiced regularly. Mindfulness increases our psychological flexibility to regulate our emotions. fMRI studies show that mindfulness meditation regulates the anterior insula activity that is roused when we empathise with others' suffering, so can increase capacity for self-soothing. Meditation practices strengthen perspective, compassion, self-compassion and emotion regulation ( Klimecki et al., 2014 ).
• • Deep breathing takes us from the flight or fight mode (that stimulates the sympathetic system) into the calming parasympathetic system.
• • Caring touch such as placing your hand over your heart when feeling upset releases oxytocin that makes us feel safe and connected ( Neff, 2011 ).
• • Through compassion training, we increase our self-awareness, learn to regulate our emotions and strengthen our resilience. This, in turn, reduces empathic distress and increases our prosocial, kind, compassionate behaviour toward ourselves and others ( Klimecki et al., 2014 ).

5.3. Online resources

You can access local and international public health and professional websites for regular updated information about self-protection and coping during the Covid-19 pandemic. Various online resources provide ideas for self-care plans and supportive rituals. For example:

• • Schwartz Center for Compassionate Healthcare is supporting healthcare professionals to cope with the ever-changing challenges presented by Covid-19 pandemic. Visit their COVID-19 resource page that is regularly updated with tips and information to help caregivers support each other and care for themselves and maintain resilience.
• • WHO COVID-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019
• • International Council of Nurses COVID-19 resources https://www.icn.ch/
• • RCN COVID-19 resources https://rcni.com/nursing-standard/covid-19
• • RCN resources and tips in RCNi newsletters to improve nurses' wellbeing and readiness to provide compassionate care. Take breaks, rest, rehydrate, refuel.
• • RCN Six steps to mindfulness: https://www.rcn.org.uk/magazines/bulletin/2019/june/mindfulness-meditation-tools-june-2019
• • Kristin Neff: 10 Self-Compassion practices for COVID-19: http://self-compassion.org/
• • Germer & Neff: Center for Mindful Self-Compassion: https://centerformsc.org/
• • Chris Germer: Mindful Self-Compassion program: https://chrisgermer.com/
• • SAHMRI Wellbeing and Resilience Centre https://www.wellbeingandresilience.com/

6. Conclusion

In the midst of the constantly evolving Covid-19 pandemic, it is vital that frontline clinicians have the support and essential resources they need to “reconnect with the purpose that drew them into healthcare so they can continue to experience, and offer, compassion” ( Lown, 2018 , p. 219). Knowledge and competence are as equally important as kindness and compassion in front-line nurses and responders to the Covid-19 pandemic. This unprecedented public health crisis is impacting every aspect of our daily life. Resilience, patience and kindness is needed to cope with the grief, distress and fear as we worry about the wellbeing of our patients, colleagues, our families and ourselves.

We have outlined tips and links to regularly updated information and self-care resources to safeguard our mental health, wellbeing and resilience as we work long hours caring for acutely ill patients and distressed families. Taken together, self-care and compassionate cultures are key ingredients to sustain wellbeing and resilience, contribute to nurses' career longevity, and compassionate practice now, and into the future beyond the Covid-19 crisis. In these moments of collective vulnerability and grief, let us all lead with hope and kindness toward others. As we continue to do the best we can in the days and months ahead, we can be encouraged by Ken Schwartz's words that simple acts of kindness can make the ‘unbearable bearable’ (Schwartz Centre, 2020 ).

CRediT author statement

Anne Hofmeyer: Conceptualisation, writing – original. Ruth Taylor: Conceptualisation, writing – review and editing. Kate Kennedy: Writing – review and editing.

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Why is Self-Care Important as a Student?

RSI is a Great Training Option for Everyone

Learn more about how we can prepare you to advance your career.

There’s more to being a student than just attending and passing your classes. You’re enriching your life and broadening your horizons, planning for the next stage in your career.

All this pressure can take its toll, even if you’ve made the decision to enroll in a trade school to learn practical skills!

This guide is here to let you know why self-care is so important, and what steps you can take to attain your goals.

A busy lifestyle can put pressure on anyone, regardless of their age. Even if you are young and physically healthy doesn’t mean that self-care should take a backseat.

Basic self-care can help reduce the risk of anxiety and depression , and it can alleviate symptoms if you’re already afflicted with these maladies. It can also cut down on stress, help improve your concentration, and increase your energy level.

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When you take proper care of yourself, your entire outlook on life will improve. That means your performance in class will be better for the effort. You may also notice your skills improving in other areas like communication, teamwork, and problem-solving, for example.

Tips For Self-Care as a Student

What can you do to get the proper self-care as a student? Here are a few pro tips.

Tip #1: Get Plenty of Sleep

You’ve probably heard it before, but a good night’s sleep is the most valuable gift that you can give yourself.

We understand that this can be a tall order for students. After all, you’re busy with training during class and learning new skills, and you want to maintain a social life as well.

However, too many all-nighters can take a toll on your mental and physical health.

Try to go to bed and wake up at roughly the same time every day, even on weekends. Staying up later and sleeping in on random mornings confuses your body’s internal clock. Also, stay away from screens for the last hour or so before bed, and stop drinking caffeinated beverages at least 4 hours beforehand.

Tip #2: Eat Right

Eating right can also be tough to do as a student. When you’re in class all day, you don’t have time to get creative with your meals.

You can , however, attempt to get the proper nutrients by planning ahead.

When you have a free moment on the weekend, sketch out a meal plan for the coming week. Prep meal ingredients in advance. That way, you can throw something together quickly the night before, instead of scrambling for ideas.

Tip #3: Take Breaks

Everyone needs time to slow down and recharge. It’s best to take breaks before you feel like you need them. If you wait too long, you’ll already be stressed out!

Carve out time for yourself, and spend it doing what you enjoy, whether it is reading, watching a movie or favorite TV show, taking a long walk, or just napping.

You’ll be able to return to your tasks refreshed, with a positive attitude.

Tip #4: Stick to Routine

When it comes to self-care, maintaining structure is a key factor. You’ll feel a strong sense of accomplishment as you complete your daily tasks and knowing what’s coming next will provide your brain with a measure of relief and comfort.

That’s not to say that you can’t enjoy a spontaneous detour, but for the most part, try to stick to a set routine.

Tip #5: Exercise Regularly

If you’ve ever struggled with mental health in the past, you should already know that regular exercise is an excellent antidote.

When you’re focused on moving your body, you won’t feel nearly as stressed. As a bonus, you’ll enjoy a nice mood boost from the endorphins, even after you’ve finished your workout.

When weather permits, try to exercise outside. The fresh air should contribute to your sense of well-being.

Don’t let a poor forecast keep you from working out, though. Consider joining a gym so you can stick to your routine all year round.

Tip #6: Create a Support Network

Self-care is important for everyone, whether you’re a student or an adult navigating the workforce. If you reach out to your peers regarding the subject of mental health, you might be surprised at the response you’ll get.

The more people you have to rely on, the easier it will be to weather the rough patches. You’ll be able to provide support to others in need, too, which is always a good feeling.

Trade school graduates who trained in welding, HVAC/R and electrical often talk about how they felt comradery with their fellow students, with that friendship continuing even after graduation. When you enroll in trade school, don’t by shy about talking to other students—they could become friends for life.

Tip #7: Seek Help When Necessary

Feeling anxious or depressed, despite your best efforts?

Reach out for help sooner rather than later. One study by Active Minds reported that 80% of college students saw a negative impact on mental health post COVID-19.

It’s better to get the support you need before the issue spirals out of control. Asking for help isn’t a sign of weakness. Doing what it takes to stay healthy, both physically and mentally, is a sign of strength.

Final Thoughts

Self-care is a critical aspect of student life, and the habits you form now will hold you in good stead throughout your adult life.

Best of all, these actions don’t require a great deal of effort. It’s all about creating the perfect balance between hard work and rejuvenation.

Contact The Refrigeration School today to learn more about our trade programs that can train you for entry-level job opportunities in welding, HVAC/R and electrical. Our staff cares about your success and is ready to help you in any way they can. We’re here for you.

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The Importance of Self-Care

Olga Kopp , Arts and Community Writer November 16, 2020

November is the busiest time of the year, especially for students. Most of you would agree that there are many homework and chores we have to work on during this month.  

When working on school projects or daily routine, it is hard to find time for yourself. It is important, however, to have breaks in between and  use that time  for self-care.  

So, what is a self-care, and how people can benefit from it? Some people may mis take   self-care with  self-improvement;  however, these terms are not the same. Self-improvement means working on ourselves in order to improve ourselves, our habits, physical appearance, or mental health, etc.   

Self-care is a different term. It is a special time when you can allow yourself to relax, be stress-free, and have a nurturing experience of life. It is important to have self-care ti me in your life because it  help s to increase the level of energy, mood , and decrease the level of stress and anxiety. Self-care helps to avoid “burn-out” moments.  

Some may think that drinking, eating or surfing social media can be a part of self-care , however,  that’s   a mistake. These tasks may help you for a short period of time, but it ’s  not beneficial for your mental health.  

Different people may prefer different self-care routines. Some people choose to be more active duri ng the self-care time,  others prefer a relaxed mode of self-care. But the main goal of a self-care is to feel good.  

It is important to understand that self-care is not just a separate activity, but it should be a part of your life, your daily routine. Also, self-care does not have to be a long process, you c an use 10 or 15  minutes in a day for  your  self-care.  

There are three areas of self-care, according to healthline .com, such as body care,   i nner self-care, and care for your community.  

Body self-care includes nutrition, exercise, and sleep routine.  

It is well-known that our nutrition is  a  major part of our well-being. It ’s i mportant to eat  healthy in order to be active and feel good.  It can be hard sometimes to avoid delicious French fries, burger and  coke;  however, we all know that this kind of food is not very healthy, and you will not get important minerals and vitamins from it. Thus, it ’ s important to eat food which can help you to get more energy and stay healthy. According to healthline.com, a whole-foods-based diet with supplemental fish and quality fats and nuts and whole grains has been shown in randomized controlled trials to have an impact on multiple  conditions, from mental health to physical health . If it ’ s hard for you to eat healthy meals every day, you can try  including one fruit or vegetable in your diet and eat it at least once a day. Also, drinking water can help you to stay hydrated and healthy throughout the day. If you don’t like the tast e of water, try adding a slice of lemon, orange, cucumber, berries, or mint.  

Exercise is another part of self-care which can help you to feel good physically and mentally. It does not have to be something complicated, especially if you haven’t exercised in the past. It is important, however, to be active in your life in order to  stay healthy. Think of small changes: go for a walk around the park, start doing a short morning exercise, stretch and complete a few lunges or squats during your school/work break. Take the stairs instead of the elevator, park your car a little bit farther and enjoy a small walk from a parking lot to the  store/classroom/work. Remember, being active is a good and simple way of your self-care  routine .  

Many of us know how crucial it is to have good quality sleep, but not many of us have a proper amount of sleep time. In order to have a high-quality sleep, try to avoid bright lights, stop looking at your phone/laptop , and don’t  drink too much  before bed.   

Creating comfort can also help you to have a high-quality sleep. Finding good pillows and comforting bedding will enhance deep sleep. It is scientifically proven that good quality sleep improves the immune system and decreases the inflammation in your body which decreases the chance of getting mental and physical illness. Thus, it ’ s beneficial to sleep in order to stay healthy.   

When thinking about inner self-care, it ’ s important to focus on our emotions, feelings and thoughts.  

For some, going to  a  therapist can help to explore their feelings, emotions, and thoughts. It’s totally okay to ask for help from the counselor because sometimes it can be hard to navigate it all by yourself. If you feel overwhelmed at school or work and want to share your thoughts with someone, but you don’t feel like sharing it with your friends and family, you can schedule an appointment with a professional counselor or therapist. In case you didn’t know, UND has its own Counseling Center which provides services for students. Thus, don’t be afraid and schedule an appointment.  

If you want to learn how to manage your worries, stress, or anxiety, stress management can be beneficial for you. You can learn some stress-management tools which will help you to manage your emotional reactions, disturbing thoughts, and it will help you to cope with stress. You can find some mindfulness classes online  or mindfulness apps  that will teach y ou how to be present  and explore your emotions and feelings.  For example, the  Welltra ck  app is a good mindfulness source which can help you to process your thoughts and feelings. It has many useful tools such as meditations, thought diaries, mood checks and many useful self-care videos.  

You can also use mind-body approaches like yoga and tai chi in order to learn how to control your mind and body,  how to  stay positive, relaxed and healthy. There are many sources on the internet where you can find a variety of yoga and tai chi classes. You can search YouTube, Prime Video, or  google search. There you will find different kinds of videos. Personally, I enjoy practicing yoga .  It helps me to stay healthy and positive. I am using YouTube and prime video. On YouTube, my favorite yoga practice is “Yoga with  A driene .” On Prime Video, I like  yoga by Julia Marie. You can also find the apps on your phone that will help you to  find a mind-body approach that can be helpful for you.  

Humans are communal, and for this reason, it is important for us to nurture family, friendships, and people who we care about. It is essential for our self-care routine. Spending quality time with people we love and enjoying their company can help us to feel happy and relaxed.  

Being involved in organizations and clubs you like can also bring you happiness, harmony and peace. Thus, if you haven’t joined any organization or club, it is time to think about it.  

As you can see, self-care is a really important part of our lives. It helps to decrease stress, increase mood and energy, and improve mental and physical health.  I hope these tips will be helpful for you. Take care of yourself !   

Olga Kopp is a Dakota Student Art and Community Writer. She can be reached at  [email protected]

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Importance of Self-Care Essay

• Author: arsalan
• Posted on: 2 Oct 2018
• Paper Type: Free Essay
• Subject: Education , English
• Wordcount: 1378 words
• Published: 2nd Oct 2018

Self-care is something that might seem casual and reasonable, but it is essential in our daily lives. We often tend to focus much on things that seem helpful but neglect the things that give us happiness and inner fulfillment. In these articles, the authors provide their personal experience that highlights the importance of self-care in living a fulfilling life. In the article “A College Student’s Convictions on Self-Care,” the author highlights the predicament of a college student who finds it hard to balance classwork and self-care demands. Students tend to focus more on finishing assignments and reading to pass exams without knowing the effects such a lifestyle can have in the future. The author notes that this kind of behavior is harmful, and students need to care for themselves to avoid being depressed.

Margaret E. Jacobsen’s article addresses the importance of teaching children self-care. The author provides the circumstances where black lives are endangered through killings and feels that children should be taught about the need to care for themselves. By asking her daughter to accompany her to a protest, she feels that the actions will go a long way to make her understand that self-care is important in their daily lives. The article that addresses the importance of self-care to a disabled person provides a personal account of a disabled person. The author narrates that it is important to realize that one has neglected oneself to cultivate the desire to care. The author particularly notes that disabled people are at risk of suffering more if they fail to care for themselves. Their disability can be worsened through depression if they focus more on their problems rather than finding positive ways that change their routines.

Katherine Carpenter wrote an article on the importance of self-care by noting that it helps to prevent heart conditions and other health issues. Through the life of a student, the author highlights the numerous challenges that can easily cause students to forget about themselves. In the end, the author provides simple ideas that could be implemented to improve personal worth. Kayla, in her blog, additionally addresses the importance of self-care by first narrating her predicament and further discussing the need to have time for oneself. In the end, she provides two projects that could be helpful to allow people to realize the good effects of self-care. The podcast, on the other hand, provides audio on various strategies to deal with anxiety. The author of the podcast notes that anxiety disorder is so common and is often neglected. Through the different podcasts, she provides different strategies on how to deal with anxiety.

In all these articles, the higher demands of life make it hard for people to care for themselves. Students, for example, are forced to read more and engage in class activities to pass their exams. The disabled are forced to focus on their weakness to the point where it becomes a disorder. Life challenges have forced people to forget about themselves.

Engaging in different activities can help one to care more about oneself. We are faced with different challenges, and we often take more time focusing on better ways of solving these challenges to the point where we forget our physical, emotional, and psychological needs. The ability to understand oneself can be the catalyst for self-care. Involving different self-care abilities could go a long way to create a balance between work and fun activities.

Getting time off and finding time to engage in hobbies and fun activities is important for achieving self-care. Hobbies such as engaging in games could be crucial in relaxing and refreshing up for the next day’s activities. Engaging in hobbies allows one to forget about current problems and find happiness through activities that attract personal fulfillment. Hanging out with friends is another activity that supports self-care. Friends are important people whom individuals can share their problems and find solutions collectively. Friendship allows people to engage in joint activities such as hiking that can enhance the bond of friendship as well as divert the attention of a person from the daily hustle of life. Friendship additionally enables people to build trust and develop the confidence to pursue other things in life.

Sleeping is another activity that offers relaxation to the mind and brain. Sleep has been established to be a powerful tool for relaxation that allows people to forget about their problems. Sleeping has a healing mechanism that allows people get over fatigue and refresh their minds in order to engage in new activities. Swimming additionally provides body exercise that allows people to stretch their muscles and focus on something different. Individuals are often encouraged to go for swimming sessions as it is challenging in the first place and substitutes the daily struggle of making ends meet. Counseling and behavioral therapy allow individuals to care for themselves. Counseling therapies first allow people to accept that they have a problem. Accepting problems and looking for ways to deal with the problems shows some sense of care. Behavioral therapy and counseling sessions from psychologists can help people change their behaviors and adopt new behaviors that could enhance their health.

These activities have had physical, emotional, and mental impacts ever since I chose to get involved. The various physical exercises have kept me fit and healthy. The exercises have additionally been crucial in preventing lifestyle diseases that often arise due to lack of exercise. Mentally, I have been able to appreciate the importance of self-care in holistic growth. I have developed a culture of speaking to people and seeking psychological help whenever I am disturbed or focus too much on one activity. Emotionally, I have connected more with my friends and family members since they are crucial in realizing the goal of caring for oneself.

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The Importance of Self-Care for Students: An Honest Essay

As students, the pressures of academic life and social expectations can often lead us to overlook the importance of self-care. We may put our physical and mental well-being on the backburner in favor of achieving success or meeting deadlines. However, prioritizing self-care is essential for our long-term health and happiness. In this article, we’ll explore the importance of self-care for students and ways to incorporate it into our daily routine.

Why is Self-Care Important for Students?

Self-care encompasses all actions we take to care for our mental, emotional, and physical health. For students, self-care is crucial to maintaining a healthy work-life balance, reducing stress, and preventing burnout. Neglecting self-care can lead to a host of negative consequences, including decreased academic performance, poor mental and physical health, and diminished social relationships.

The Benefits of Self-Care

Incorporating self-care practices into our daily routine can lead to numerous benefits, including:

Reduced Stress Levels

Self-care practices, such as meditation, exercise, and spending time outdoors, have been shown to reduce stress levels. By prioritizing self-care, students can better manage academic and personal stressors, leading to an overall sense of calm and well-being.

Improved Mental Health

Self-care practices can improve our mental health by reducing symptoms of anxiety, depression, and other mental health conditions. By prioritizing self-care, students can build resilience and better cope with the challenges of academic and personal life.

Increased Productivity

Self-care practices, such as exercise and getting enough sleep, can increase productivity and focus. By taking care of our physical and mental health, we can better tackle academic tasks and stay motivated.

Ways to Incorporate Self-Care into Your Daily Routine

Incorporating self-care into our daily routine doesn’t have to be time-consuming or expensive. Here are some easy ways to prioritize self-care as a student:

Take Breaks

Taking breaks throughout the day can reduce stress and prevent burnout. Try taking a short walk, doing a quick meditation, or simply stepping away from your screen for a few minutes.

Get Enough Sleep

Getting 7-8 hours of sleep each night is essential for our physical and mental health. Try establishing a consistent sleep schedule and creating a relaxing bedtime routine.

Exercise has been shown to reduce stress, improve mood, and increase productivity. Even a quick 10-minute workout can have significant benefits for our physical and mental health.

Practice Mindfulness

Practicing mindfulness, such as through meditation or deep breathing, can reduce stress and improve focus. Try incorporating mindfulness into your daily routine, even if it’s just for a few minutes.

In conclusion, self-care should be a priority for students. By taking care of our physical, mental, and emotional well-being, we can reduce stress levels, improve our overall health, and increase productivity. Incorporating self-care practices into our daily routine doesn’t have to be time-consuming or expensive. By taking small steps each day, we can build a foundation for long-term health and happiness.

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