include the following: n Build and maintain a strong support system of peers, friends, family, or mentors.
n Don’ t hesitate to seek help or talk through challenges with someone you trust.
Examples:
• Attend a weekly study group that includes a check-in on how everyone is doing emotionally.
• Call a family member or friend once every week to catch up and feel supported.
• Have a go-to " study buddy " or mentor for venting and advice.
3. Practice Mindfulness and Stress- Reduction Techniques
Mindfulness practices, including deep breathing, meditation, and grounding exercises, have been associated with reduced anxiety and enhanced emotional regulation among nursing students( van der Riet et al., 2015). Journaling provides an outlet to process emotions and analyze professional growth. Reflective writing has been shown to improve emotional intelligence and reduce stress( Chan, 2013). Stress-reduction techniques include the following:
n Practicing mindfulness, meditation, deep breathing, or yoga. n Journaling thoughts or using apps for guided relaxation to help manage anxiety.
Examples:
• Use an app, such as Headspace, Insight Timer, or Calm, for a 5-minute meditation before an exam.
• Practice deep breathing( 4-7-8 method) before entering a patient’ s room or giving a presentation.
• Journal for 10 minutes at night using prompts like,“ What went well today?”
4. Maintain Healthy Lifestyle Habits
Adequate sleep, proper nutrition, and physical activity significantly contribute to improved mental health outcomes( Zhang et al., 2020). Do not overlook these essential components of resilience. Prioritize selfcare practices, such as the following:
n Engage in regular physical movement( even short walks help). n Attend to basic human needs, such as maintaining a balanced diet, getting adequate sleep, and staying hydrated.
n Make time for hobbies or activities that bring joy and relaxation.
Examples:
• Prepare simple, nutritious meals ahead of time( e. g., overnight oats or salads in jars).
• Schedule 30-minute workouts, such as YouTube yoga or a brisk walk between classes.
• Take a 10-minute break every 90 minutes during study sessions to prevent burnout.
5. Time Management and Boundaries
Learning how to prioritize tasks and set realistic boundaries reduces the risk of overextension and emotional fatigue( Shields, 2015). To establish healthy routines:
n Set clear boundaries between study, work, and personal time. n Stick to a consistent sleep schedule and avoid overcommitting to extra shifts or responsibilities.
Examples:
• Time block your calendar with specific study hours, meals, and sleep.
• Say“ no” to an extra clinical shift if it conflicts with needed rest or study time.
• Turn off notifications after 9 p. m. to disconnect from school-related stress.
6. Participate in Resilience-Building Programs
Many nursing programs now incorporate structured resilience training. These interventions have been associated with improvements in coping ability, academic performance, and mental health( McAllister & McKinnon, 2009). Participate in resilience-building activities, such as the following:
n Attend Resilience Workshops
n Enroll in Online Resilience Courses n Participate in Simulations with Debriefing n Take on Leadership or Mentorship Roles
Examples:
• Join university-led sessions on stress, burnout, or self-care.
• Try free programs on Coursera, EdX, or through your school’ s LMS.
• Use emotional debriefs after high-stress clinical simulations.
• Build confidence and resilience by mentoring peers or leading wellness activities.
______________
Conclusion
Mental health and resilience are foundational to the success and well-being of nursing students. Academic institutions, educators, and students themselves must actively invest in practices that promote
34 NSNA Imprint