Mental health check!

When it comes to success in school, work, and life, tending to your mental health is more important than ever. Here are some ways to practice self care.

Take care of yourself

Returning to school as a working adult can be challenging. It can be tough to get back into the mindset of being a student and all that comes with it–including staying motivated and managing your time so that papers, projects, and exams are completed. Starting something new can open the door to self-doubt, worry, and stress, but self care can help.

Self care isn’t just about massages and vacations (although, those are nice). It’s more about making positive choices, creating healthy habits, and dedicating time to yourself. Sometimes, you have to take care of yourself before you can care for others. But how?

Meeting basic needs

You may have heard about Maslow’s hierarchy of needs. It’s the theory that an individual must have their basic needs met before they can fulfill higher-level needs—and basic needs are physical.

That means you have to make sure you’re getting enough sleep, eating good foods, and staying active. 

However, physical needs don’t always look the same for everyone. Some people need seven hours of sleep, while others need nine. Some function best when they lift weights six days a week, and some do best with a 30-minute walk every other day. Whatever you do, sleep well, eat well, and stay active in some way.

Getting screen-free time

We all need a break from technology. It’s so integrated into our every moment that it can take some discipline, but sometimes our eyes need to look at more than just a bright screen.

Turn off notifications or leave your phone in another room and take some screen-free time. Read a book for a while. Take your dog on a nice, long walk. Do a physical outdoor activity. Play with your kids. Anything that has you engaging in something non-digital is ideal.

Go ahead: Take some time to disengage with the digital world and engage with the physical world. You’ll sleep better. Be able to concentrate and focus better. And you’ll have a chance to deepen your relationship with the more tangible side of life.

Mind over matter

While you’ve stashed your phone away, consider practicing mindfulness by practicing meditation. Meditation is about awareness. It involves paying attention to your breathing so you can stay in tune with the present without judgment. 

How do you meditate?

1. Set a timer for how long you want to practice—any length of time works.
2. Find a comfortable, quiet place to sit and just exist.
3. Choose a sitting position that’s comfortable for the whole period.
4. Close your eyes or focus on a particular point in front of you.
5. Pay close attention to your breath as it flows in and out.
6. When your mind inevitably wanders, that’s fine! Don’t give up. Just call your attention back to your breathing.
7. When you’re done, take note of your surroundings, your body, your thoughts, and your feelings.

If you’d like, you could start with a short guided meditation like this. Just make sure to be intentional in setting aside time to do it regularly. It can take time to develop your practice, so be kind to yourself as you establish the habit.

Self compassion is self love

ReUp Success Coach Rachael W. suggests taking time-outs when you’re feeling especially tense or frustrated:

Pause on reactions when you recognize you are in stress mode, and give yourself extra space to process. It can minimize a lot of unintended negative interactions, both personal and professional.

If you’re stressed or anxious and miss a meeting, earn a disappointing grade, or react angrily, try not to let your inner critic take hold. Recognize that you’re a human being so it’s ok to be upset or frustrated—that’s being mindful of your feelings.

Extend to yourself the same kindness that you would give a friend or loved one. Learn from the experience and move forward without punishing yourself unnecessarily.

Big picture energy

Self-care and mindfulness can help you prevent stress. But there will still be days when you get overwhelmed. Recognizing what you can control and what you can’t control can help.

You can’t change that you have a major exam coming up 
You can control how much you study for it

You may not be excited about a certain required class
You can control your attitude toward the course

In any situation, acknowledge your feelings. But then think creatively about how you can approach the challenge.

Healthy boundaries ahead

It might be tempting to fall into overwork as a working adult back in school. But by not overcommitting yourself, you’ll have more energy to achieve your goals.

This may mean taking only the number of classes that you can reasonably balance with work and family. It may mean taking a raincheck on dinner with friends so you can study or spend time with family. You may need to leave a party early so you can get to bed at a reasonable time. Be intentional about how you manage your time, and communicate those needs to friends and loved ones.

Setting healthy boundaries isn’t being selfish—it’s about being mindful of your needs so you can put your best self forward as you juggle your priorities.

The practicality of self care

By practicing self care and self compassion, you’re far more likely to improve your performance both at work and school.

And ultimately, caring for yourself will ultimately allow you to care better for others—and achieve your personal, academic, and professional goals.