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Self Care for Student Success

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Self Care for Student Success SELF CARE FOR STUDENT SUCCESS KCKCC COUNSELING & ADVOCACY CENTER CONTENTS 4 Self Care an Introduction 30 Spirituality 6 Physical Wellness 30 Campus Resources 7 Exercise 31 The Three “S’s” 8 Sickness 31 Substance Use 9 Hydration 32 Smoking 11 Eating 32 Sex 12 Relaxation 35 Self-Care for Life Balance 12 Hygiene 35 Know your own boundaries 13 Sleep 36 Cope with breakups 14 More Self-Care Steps 36 Reduce Clutter 14 Personal Preparation 36 Manage your finances 15 Learn more about the Mind-Body 37 Join a club Connection 38 Take a break 16 Meditation 38 Is your lifestyle causing you stress? 18 Breathe 39 Lifestyle Behaviors 19 Yoga 40 Digital Wellness 20 There’s an App for That 40 The Myth of Multitasking 21 Mental Wellness 42 Texting 22 Anxiety 43 Safety 23 Depression 43 Screen Time 24 Trauma 44 Media Content 25 Grief and Loss 45 Social Media 25 Self-Care for Mental Wellness 46 Self-Care for Digital Use 26 Practice Gratitude 46 Digital Detox 27 Positive Self Affirmation 46 Unfriending and Blocking 28 Exercise is Directly connected to 47 Reporting Mental Wellness 48 References 29 Life Balance 49 Image Credits 29 Family Most students experience stress or discomfort at various points during their time in college. This is as SELF CARE AN INTRODUCTION it should be – when we are faced with the challenge of mastering new skills or applying new knowledge, it is normal to experience difficulties. We are being stretched beyond our current limits, which can feel overwhelming. Because personal discomfort is a common and reoccurring feeling learners experience when they strive to meet the academic rigors of a college education, it is important that students develop self- College years are a awareness and coping skills that allow them to patiently endure the tough times. This booklet is designed to time of great learning provide practical support for that purpose – so that when students are faced with tests and trial of college life, they and personal growth. will be able to persist, thrive and accomplish their goals. Completing a college education is a long journey that involves lots of new and exciting ideas and experiences. The journey also holds plenty of challenges and obstacles. 4 5 One of the most important developmental tasks of Exercise college students is to identify and utilize effective self- care skills. Self-Care is the act of paying attention to There are so many benefits to regular exercise that it our individual needs in order to be our best selves. To is hard to overstate how much it helps to strengthen be successful in college, students must learn to attend personal wellbeing and optimal functioning. Exercise to their own needs daily. The personal resources that improves both mind and body, lifts moods, improves are required to get through each day – physical, social, memory and focus, fights obesity and strengthens the emotional, spiritual, and financial – must be cultivated body. Finding the right kind of exercise regimen in so they are ready for use in the complicated and hectic college can lead to habits that build lifelong fitness. life of a college student. Persons who regularly use self- care skills are more adaptable, better able to avoid being overwhelmed by multiple demands on their time and energy and are more successful in completing long and short term goals. Self-care skills are a critical tool for student success. Start taking walks to get moving if you are not currently active Take a class at Wellness PHYSICAL and Fitness Center at KCKCC http://www. kckcc.edu/campus-life/ WELLNESS health-rec/WFC Find a friend to workout with so you are more likely to stay active 6 7 Sickness Being in public spaces in college increases your exposure to germs. To reduce your risk of illness take these steps: Make sure to wash your Make sure that your hands often, especially vaccinations are up to before eating and if you date and get the seasonal have been around a flu vacccine. person who is ill. Take a daily vitamin Avoid sharing beverages to boost your immune with your friends as system. germs are easily spread this way. Regular exercise, sleep and proper nutrition all Avoid touching your help improve immune nose, mouth and eyes responses. as the membranes in these areas are an easy Dress appropriately in passageway for viruses cold weather. and bacteria. Hydration Cover your cough or sneeze in the bend of your elbow to reduce The human body is 70% water. To function properly, exposure to others. experts recommend drinking between 30-50 ounces of fluid each day. Water is the best source of hydration, If you have a concern about your health and need to although other beverages and foods help to hydrate the check in with a health care professional, come to the body. Be cautious about your intake of sports drinks Student Health Center and meet with our Campus Nurse as they tend to have both added sugar and salt. Energy in Upper Jewell 3363. drinks are tremendously popular for the quick boost they provide, but they carry multiple risk factors, including causing anxiety, headaches, insomnia, high blood pressure, niacin overdose and cardiac arrest. 8 9 Eating Because college students may have erratic schedules, healthy eating habits can be a challenge. No one wants to put on the Freshman 15 (the 15 lbs. some students gain the first year of college) by eating too much junk food or snacking. On the other side of the spectrum, some college students experience food insecurity from not having enough to eat. Research shows that as many as 25% of students lose weight in college. Weight gain and loss in college are largely due to changes in activity levels and access to food. Tips to improve healthy eating include: Avoid getting too hungry Be aware of the amount by not skipping meals, of sugar and caffeine in especially breakfast. the beverages you drink. Make healthy food Keep a food diary to choices by increasing increase your awareness vegetable intake. of what and how much you are eating. Eat better snacks, such as fresh fruit, nuts and Drinking water helps granola. decreases the desire for sugary foods, so stay hydrated. If you struggle with getting enough food to eat, come and talk to the Counseling & Advocacy Center about the KCKCC Food Pantry and other community resources. 10 11 Relaxation Sleep One area of discovery for student growth is relaxation. Getting good quality sleep is critical to personal Being able to unwind from the stress of studies improves wellbeing. Most people function at optimal levels with focus and mood when it is time to hit the books again. 6-7 hours of sleep each night. Sleeping is not a waste of Students will often seek new forms of relaxation during time; it allows the body to rebuild at a cellular level and college. Developing relaxation techniques that increase self- lets the unconscious mind dream. Sleep deprivation awareness and self-calming skills can be a real asset when produces problems with memory, trouble paying faced with challenges. attention and focusing, mood changes and a weakened immune system. Steps for good sleep hygiene include: A regular sleep schedule, Avoid late night study going to bed and rising sessions when fatigue around the same time saps memory. daily. Stop screen time an hour Sleeping in a dark cool before bedtime to boost room free of noise and melatonin levels for Hygiene distractions like TV’s and sound sleep. cell phones. Maintaining good personal hygiene is an important step Eat no later than 3 hours before bed and avoid to overall physical wellbeing. It is also vital for social caffeine or alcohol in the connection. Attending class with body odor or in clothes afternoon or evening. that are dirty or smelly can keep students from building important relationships with peers and professors. Regular baths, showers and doing laundry are essential parts of self- care. Oral hygiene should not be overlooked. Not brushing your teeth produces bad breath which keeps people at a distance; living with pain from tooth decay can decrease concentration. Brush your teeth a minimum of twice per day and floss daily to keep your mouth healthy. 12 13 Learn more about the MORE Mind – Body Connection SELF-CARE STEPS Personal Preparation The mind-body connection focuses on how your physical and emotional health are intertwined. When the body Getting ready each night for the coming day is a self-care receives good care it makes for stronger mental health. step that creates success and reduces stress. Sometimes stress is experienced in the body through headaches, stomach trouble and sleep disturbance. Keep a to-do list in your Make sure you have Good physical self-care makes managing stress easier. planner and review it at breakfast food ready to night for the next days’ go. Physical practices that increase awareness of mental activities. states greatly enhance personal wellbeing. Some of these Keep a healthy snack in practices include: Get your clothes ready your backpack or purse and laid out for the next to give you energy for the day. day. Yoga Tai Chi Pack your book bag Meditation Guided Imagery with what you need for success. Mindfulness Biofeedback Breathing Practices 14 15 Meditation Practicing Meditation for as little as 5 minutes a day can improve wellbeing. Mindfullness is a meditation practice helpful that involves focusing your mind in the present moment. It involves breathing practice, mental imagery, awareness of thoughts and senses, and body relaxation. 16 17 Breathe Yoga Breathing Exercise can improve focus and reduce Take a Yoga class at the Wellness and Fitness Center to anxiety.
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