College life can be hectic. How can we find time to take care of ourselves and stay well? Sometimes we feel guilty when using time to relax and recharge, as if our time “should” be dedicated elsewhere. In actuality, taking small steps to sustain our wellbeing each day can prevent burnout and give us more energy and contentment in the long run.
WELLBEING FROM THE GROUND UP
NOURISH YOUR FOUNDATION. Our ability to give our best to activities and relationships arises from our state of emotional and physical wellbeing. When we are well-rested, connected with support systems, and nourished in body and mind, we are better able to channel our energy to meet the demands of the moment. When we neglect these basic needs, stress, illness, and burnout can follow.
MINI WELLNESS BREAKS. Between classes, clubs, sports, and jobs, it is a lot to juggle. When exploring a new wellness practice, it can be wise to start small. Sometimes a few well-spent minutes are all we need to recenter and find calm. A short walk, some deep breathing, and stretching our bodies all can help us feel less frazzled. What follows are three more simple practices that nourish wellbeing through appreciation for: the world around us (awe), our community & people (gratitude), and ourselves (hygge).
WORLD: SEEK AWE. One mini practice, known as an “awe break,” fosters feelings of wonder and admiration for the world around us. In moments of awe, we can transcend our usual sense of self through sensations of connection to something larger. Many things can inspire awe — experiences of nature, the arts, music, acts of kindness (“moral beauty”), and more. Colby has a beautiful campus, full of remarkable resources and people. Pausing for an awe break is an intentional choice to direct our attention to these details around us — mountains on the horizon, sounds and sights of wildlife, light and shadow on the landscape. Inward focus shifts outward, cultivating feelings of awe that are associated with:
- Reduced stress & depressive symptoms
- Increased generosity & compassion
- Decreased inflammation, for physical health
COMMUNITY: EXPRESS GRATITUDE. Another simple practice to slip into a busy schedule is taking a few moments to express gratitude. Journaling, quiet self-reflection, or a thank you note: appreciation can be expressed in many ways. Practicing gratitude regularly can gradually shift how we perceive and react to the world by growing habitual awareness of what and who enriches our lives. A grateful lens becomes our default vantage point, associated with:
- Reduced stress & anxiety
- Strengthened relationships & social bonding
- Improved sleep & immunity
SELF: ENJOY HYGGE. A Danish practice called hygge (pronounced “hoo-gah”) embraces the value of slowing down and nestling into a peaceful atmosphere, especially in the winter months. Yet finding these quiet spaces to unwind can be challenging on a busy campus. To retreat from the flurry around us, all are welcome to come relax in our Student Wellness Space (Garrison-Foster 208). Curl up in a comfy spot and sip our tea or hot cocoa, amid mellow lighting, mindfulness tools, art activities, games, books, and more. Embrace the coziness of hygge and come unplug, take a nap, or even practice yoga, and decompress from busy campus life.
CONNECT WITH US. The Garrison-Foster building is the hub for student wellbeing on campus. On the 2nd floor are the offices of Student Wellness, Outdoor Education, and Counseling Services, with staff, spaces, programs, and resources to support your mental health and holistic wellbeing.
FURTHER RESOURCES
Brown University Health. “Embrace Hygge & Learn to Love Winter.”
Greater Good Science. “The Science of Awe.”
Greater Good Science. “The Science of Gratitude.”
FACULTY FAUCET
As the saying goes, “you cannot pour from an empty cup.” Safeguarding time for wellness practices like these is equally foundational for faculty and staff, to fulfill our roles in supporting students. Doing so also affirms the value of these practices and models the prioritization of balance and wellbeing. Reach out to the Office of Student Wellness ([email protected]) to explore ideas and collaborate.
The University of Pittsburgh makes some suggestions about how faculty can help foster student wellness, including setting assignment due dates as 9 or 10 PM instead of midnight to encourage healthy sleep patterns. For more ideas, see the U Pitt article “10 Ways Faculty and Staff Can Promote Student Wellbeing.”