We keep returning to our foundational premise : you need to ask for help . While prepared meal services are expensive , they can be a lifesaver during midterms and finals . Do your research by reading reviews of delivery services and ask around and find one that fits your tastebuds and wallet . Or , if that isn ’ t possible , buy some frozen meals for exam week or when a paper is due ; watch the sodium and sugar !
If possible , plan to start some activity early each morning when the sun comes up so you can benefit from getting the sun ’ s rays directly into your eyes to re-energize your battery and reset your circadian rhythm . However , if you are not a morning person , or you have an early clinical or class , at the very least , try and find some time during the day to get some outside sunlight ; overall , it is still beneficial . Of course , don ’ t forget your sunscreen . However , as we hear almost every day on the news , “ get moving ” is linked to better physical and mental health .
Doing an activity that makes you feel good and that you can easily fit into your schedule acts like an insurance policy for being successful . We know that not everyone loves running / jogging ; walking is doable . Start small ; even a 10-minute walk listening to your favorite music is better than no walk . Build your walks up slowly or make your daily intention related to an activity , such as “ Today I will take the stairs to classes instead of the elevator ,” or “ I will walk 10 minutes today after each meal .” We believe good sleep , nutrition , and physical activity will positively affect your mental and physical well-being .
Strategy # 3 : Develop supportive relationships . Seeking help isn ’ t easy for some of us , as we often think of it as revealing our weaknesses . We believe the opposite ; it is a sign of mental health . Seek support by reaching out to friends , family , and or classmates who understand the challenges of school , especially the intensity of nursing school . Usually , sharing your experiences and concerns can decrease your stress . They may offer suggestions that worked for them , or they can validate what you are going through . If talking with friends or family didn ’ t help , or you think you would be more comfortable with someone who doesn ’ t know you , we encourage you to seek counseling at your school to get the support you need when going through a rather demanding time that feels too burdensome . Even when discussing issues with friends or family , always request confidentiality of your conversation ; health professionals must keep confidentiality unless you discuss thoughts of harming yourself .
Another aspect of this strategy is a lesson we learned by observing how negative people transfer their negativism to others . We know it is hard to avoid this type of individual , especially if it is a family member or a longtime friend ; do your best to limit your contact . Remember , your mantra-first , I must take care of myself . It takes time to learn to be kind to yourself .
Pay attention to your signs ( thoughts and behaviors ) of stress , struggle , nervousness , and anxiety . Individuals don ’ t all experience stress in the same way . Do not hesitate to ask for support ; the earlier , the better , when it can be more manageable . Often , just talking about your feelings can provide a sense of relief .
Strategy # 4 : Practice Self-Help . Add to your mantra , “ I am much stronger than I think . Practicing and adding mindfulness and relaxation techniques to your daily routine is essential . Start slowly by reading about these techniques on reliable websites . Then , start to practice them . Begin with learning deep breathing exercises , such as counting backward from five while taking deep breaths ( in through the nose , out through the mouth ). It can be as simple as taking walks while listening to meditation music , thinking of your self-care mantras , or learning about guided imagery . Using self-help practices will reduce stress and promote mental well-being .
There is no right or wrong way to incorporate mindfulness . Find a technique that is easy to follow and works for you . Most importantly , practice these techniques consistently when you are not stressed so that they will be easier to use when you are stressed . Choosing a five- or ten-minute exercise can help you get through writing a long paper , studying for an exam , or completing a clinical experience you are anxious about .
Consider some of your self-help practices as essential breaks to get through a busy , hectic school or workday . We all sit too much ; set an alarm to remind you to get moving after sitting for 30 minutes . Stretch your arms out , do neck rolls , or stand next to your desk and reach to touch your toes to lengthen your back ; always with a straight back by pushing back your glutes . These all feel great when done gently and mindfully .
Strategy # 5 : Establish meaningful goals . Manage your expectations by creating realistic , measurable goals ; break down your tasks into bite-size outcomes . Goals will seem less daunting and prevent you from feeling anxious and overwhelmed . When you have a paper to write , start with a decision on your topic , then create an outline and set aside time each day to spend one hour on an aspect of the paper . Put these subgoals for your paper in your digital calendar and select a reminder .
Find a productive space to write , stick to your time commitment , and pre-identified sub-goal for your assignment . This exercise will help you accomplish your overall goal , especially if you procrastinate . It ’ s always alright to ask for help from others , whether it is your professor from the course or your faculty advisor . Also , don ’ t forget your friends or colleagues from the class . They can help clarify your understanding of the assignment . It is also an opportunity to agree to read and edit each other ’ s papers ; another win / win , valuable and free !
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