Whether you're returning to campus energized after winter break or looking for a fresh start after the fall semester, the start of a new academic year is a good time for students to set new goals. Shanelle Hicks, a certified professional counselor with University Health Services, said focusing on healthy habits that prioritize mental health is key to achieving these goals.
“I like to remind my students that attitude is everything. If you reach your goals with a positive attitude of compassion and curiosity, you will have a positive attitude when working towards the expectations you set for yourself. It has a positive impact on human health,” she said. . “Our mental health is extremely important to how we show up and recognize how we are getting closer to the goals we want to achieve.”
Prioritizing mental health is the goal of Texas A&M University's “No Aggie Stands Alone” campaign. With that in mind, Current Texas A&M Ms. Hicks asked for advice for students on establishing and maintaining healthy habits this semester.
set a goal
First, Hicks recommends students spend time in the “planning phase” of setting goals. During this period, you need to think not only about what you want to achieve, but also about how to make it happen. How long will it take? Will I need to learn any new skills first? For example, will I need new equipment or clothing to reach my fitness goals?
Hicks also encourages students to write down what they want to accomplish and create a visual representation of their end goal.
get more sleep
Hicks said sleep is important not only for your overall health, but also for achieving your goals.
“We need sleep to process our emotions throughout the day. It helps our immune system, it helps our attitude, and focusing on sleep hygiene does wonders for our mental health.” “It's going to have a positive impact,” Hicks said.
Good sleep helps you approach problems with a new perspective. Also, something as simple as a nap can reduce stress.
“We can't ignore that focusing on physical health has a direct correlation to mental health,” Hicks says.
check in yourself
Taking a few minutes each day to check in with yourself is also a helpful habit for students to develop. Hicks said: How do I manage my anxiety? Do I feel lonely or depressed? Do I feel connected to other people? ”
These check-ins should also consider your physical health. Ask questions like: What did you eat recently? How did eating it make you feel? Did it help my attitude or give me energy? ”
Hicks also encourages students to get into the habit of assessing how they are handling stress.
“We have both good and bad stress in our lives, but we want to make sure we channel it into something constructive or productive rather than something that's harmful or depressing.” she said. “One thing to remember about anxiety is that if it's related to a real problem, there's a real solution. Is the stress proportional to what's going on? Please ask yourself this question.”
Rethink screen time
Hicks often hears from students that they want to spend less time on their phones. An achievable goal in this area is to keep him from looking at social media for at least an hour before bed and after waking up.
“If watching social media in the evening helps you relax, plan something else to do, like reading a book or doing your skin care,” says Hicks. “You can also invest in an inexpensive alarm clock for your room so you don't have to have your phone within arm's reach when you go to bed.”
She says students should ask themselves how social media is impacting their mental health and quality of life.
“Comparison is the thief of all happiness. So if comparing ourselves is something that really brings us down, it's important to put it into our bodies and minds before bed and right before we wake up. It’s not something I want to do,” Hicks said.
connect with people around you
It's also helpful to evaluate your support system and consider who will “fill your cup,” Hicks says. Because it creates a sense of belonging and helps keep you motivated.
Having friends who are working toward the same goal, or even just having them cheer you on from your side, can give you momentum.
“Often, the more you share with people, the more pressure you feel to stay accountable,” she says.
establish new habits
Building these healthy habits may require some “white-knuckle” work first, explains Brian Anderson, Ph.D., a cognitive neuroscientist in the Texas A&M Department of Psychological and Brain Sciences. When you force yourself to consistently do what you set out to do, you establish a new pattern in the process.
Anderson offers the following advice for making new habits stick.
- Keep in mind that telling yourself that new habits are good and existing habits are bad won't help. The part of the brain that knows whether something is good for you is different from the part that controls habits.
- Over time, we hope that you will begin to feel the benefits of healthy habits and that this will help you strengthen them. “Repeatedly responding in a particular way in a particular situation forms a tendency to respond that way in the future, even if you don't actually feel rewarded.”
- To build sustainable habits, make them specific and real. Rather than simply increasing the amount of exercise you do or exercising for an hour every day, set a goal like “He will complete 30 minutes of cardio three times a week,'' and ideally know when to accomplish it. He recommends being somewhat specific.
- Consistency is key, especially in the early stages. Anderson said the goal is to never cheat. He says, “Every time you act contrary to the habit you want to build and fall back into your usual habits, you reinforce, or 'feed', those old habits. It doesn't mean all is lost if you slip up here and there, but your goal should be to “break” old habits. If you can decide to actively break that old habit for at least a few months, it can make a big difference in building new patterns. ”
resource
The University Health Services website has resources to learn more about common struggles students may face, such as anxiety, depression, and sadness, as well as healthy practices that can be incorporated into daily life, such as journaling and meditation. Provides information about customs.
