Balancing classes and social activities can be toughCreating a self-care plan can be helpful for staying on track, and these seven tips can inspire you to get started.

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, yet it comes with potential stressors like financial burdens, academic pressure, homesickness and social isolation, any or all of which can lead to mental health challenges. 

 A recent study by the American College Health Association found that 48 percent of college students reported moderate or severe psychological stress and 53 percent reported being lonely. It’s important for students to practice self-care to reduce stress, avoid burnout and maintain and enhance overall health and well-being. Practicing self-care helps you adapt to changes, build strong relationships and recover from setbacks. 

 Keep these tips in mind to practice self-care and focus on mental well-being while in college.* 

1. 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 improve focus. 

2. Get enough sleep. 

More than 50 percent of college students may be getting less than seven hours of sleep per night (the minimum number of hours recommended for healthy adults by The National Sleep Foundation). Sleep deprivation may lead to symptoms of depression, but college students who prioritize sleep are likely to see positive effects like improved academic performance, greater ability to concentrate while studying and less daytime sleepiness.  

3. Exercise. 

The U.S. Department of Health and Human Services recommends adults exercise at least two and a half 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 for exercise. For exercise to truly feel like self-care, choose a form of exercise that you like. 

4. Eat nutritious meals. 

Of course, a well-balanced diet is good for physical health, but it is also crucial for mental well-being. 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 may cause people to either undereat or overeat, triggering a vicious cycle. Eating well on campus can be a challenge so check out Mindful’s Dining Hall Hacks. 

5. Drink plenty of water. 

About 75 percent of your brain is water, so drinking lots of water is important to healthy brain functioning. Without adequate water, the brain starts to shut down, which can lead to symptoms of depression and anxiety.  

6. Practice mindfulness, meditation and gratitude. 

Mindfulness is a practice that increases awareness of the present moment by focusing on thoughts, feelings and sensations. One way to do this is through meditation, which increases self-awareness, patience, tolerance and the ability to manage stress, as well as improving sleep quality. If you’re new to meditation and don’t know where to start, try a guided meditation from apps like Headspace or Calm. 

To practice gratitude, focus your attention on things you are grateful for and you’ll enjoy improved relationships with others, experience more joy and even strengthen your immune system. There are many ways to practice gratitude. You could keep a gratitude journal, thank others and ask yourself questions that promote grateful thoughts, such as, “How do other people make me happy?” Challenge yourself to look on the bright side; Mindful’s 28 Days to Feeling More Positive can help! 

7. Clean up. 

Cleaning and decluttering help people gain a sense of control, improve their mood and even reduce levels of anxiety. College students often live in a small dorm space 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. 

*Note: The self-care tips in this article 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 and Crisis Hotline: Dial 988 

• National Suicide Prevention Lifeline: 800-273-8255 (TALK) 
• Mental Health First Aid Crisis Text Line: Text HOME to 741741 

Used with permission from Mental Health First Aid.