Spring Semester’s Sunset

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With the end of the semester approaching (we’re only 8 days from LDOC!), it’s normal to feel anxiety. We are bombarded with completing assignments, wrapping up research, prepping for final exams, and attending various events and activities to transition to summer. It all makes life a bit overwhelming.
There are strategies that you can use to dial down anxiety and manage stress effectively, especially during busy and challenging times like the end of the semester. Here are some tips to help you work through stressful periods and promote your well-being:

  • Organize Your Time: Take control of your time and energy by creating a structured schedule for studying, attending classes, and taking breaks. Don’t like structure? Try developing a daily rhythm instead – “first I eat breakfast, then I move my body, then I go to class, then I …” Use resources like the Learning Center to seek personalized tips and strategies from academic coaches.
  • Control Your Environment: Surround yourself with positive influences and supportive individuals who uplift and motivate you. Eliminate sources of negativity and seek out environments that promote joy and well-being.
  • Extend Compassion to Yourself: Practice self-compassion during difficult times and acknowledge that everyone faces challenges and setbacks. Treat yourself with kindness and understanding, just as you would a friend in need.
  • Reward Yourself: Plan leisure activities and enjoyable experiences to look forward to during breaks from studying. Engaging in activities that bring you joy and relaxation can help alleviate anxiety and boost your mood.
  • Move Your Body: Incorporate regular physical activity to promote physical and mental well-being. Aim to exercise at least three days a week for at least 15-30 minutes to improve health and reduce stress.
  • Relax: Take time to unwind and relax by focusing on deep breathing, positive thoughts, and calming activities, such as meditation, listening to music, or spending time with people you adore.
  • Rest: Prioritize enough rest and sleep to support cognitive function and overall health. Aim for 7-8 hours of sleep each night to both improve your well-being and help you perform well academically. Remember rest can also mean taking breaks during extended study sessions.
  • Fuel Yourself: Maintain a diverse diet and avoid excessive caffeine, alcohol, and drugs, as they can exacerbate stress and anxiety. Nourish your body with yummy, nutrient-dense foods to support overall health and well-being.
  • Be Aware of Distress Signals: Pay attention to physical and emotional signs of stress, such as insomnia, headaches, anxiety, and lack of concentration. Seek support from campus resources, such as CAPS, if you experience persistent distress signals that become difficult to manage.

Remember, it’s normal to experience anxiety and stress, especially during the end of the semester. The next time you are feeling overwhelmed or stressed, take a few minutes and use one of these tips – it will help you to avoid burnout in the long-run, feel happier and healthier, and get you through these final days of the semester.

Overcoming Imposter Syndrome

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Have you ever felt like you don’t deserve your accomplishments? That you’re in over your head and someone might notice?  If so, you’re not alone. The tendency to underestimate our own abilities and attribute our success to luck or external factors instead of our own merit is called “imposter syndrome.” Imposter syndrome is a very common experience for students, especially on college campuses where we are surrounded by high expectations. Although many of us have likely experienced feelings of self-doubt at one point or another, the good news is that there are ways to acknowledge and overcome these feelings:

Celebrate your Achievements

  • Focus on Your Strengths: Take time to consider what you’re good at doing, the skills you have, and the experiences that have shaped you. Write them down! Look at them when you start to feel like an imposter.
  • Collect Positive Reminders: Many of us shrug away compliments and hold onto criticism. Soak in the praise. Revisit positive feedback. Make yourself a “smile file” of nice notes from people you love or good comments from professors and read through them when you’re feeling down.
  • Set Realistic Goals: Break down your goals into manageable steps and celebrate your successes along the way.
  • Talk About It: Share your feelings with a friend, family member, or counselor. You might be surprised that others have felt the same way and can offer support and encouragement.

Reframe Your Perspective

  • Think Differently: Challenge negative self-talk by reframing imperfections and finding the good in what you do, even if you don’t believe it initially.
  • Visualize Success: Mentally rehearse challenging situations and visualize yourself overcoming obstacles to build your confidence and resilience.

Provide Support to Others

  • Normalize Imposter Feelings: Share the fact that imposter syndrome is common and experienced by many successful individuals to help reduce feelings of isolation and shame.
  • Provide Encouraging Reminders: Sometimes, it can be easy to overlook our accomplishments with imposter syndrome. Remind others of their value and accomplishments when they are experiencing moments of self-doubt.
  • Encourage Personal Sharing: Create a safe space for discussion and encourage yourself and people you know to both acknowledge experiences with imposter syndrome and share ways to overcome self-doubt.

Remember, no one is perfect. We all make mistakes, experience failures, and have moments of self-doubt. Although this self-doubt can feel overwhelming, it’s important to acknowledge your feelings and reflect on your strengths and accomplishments. And at the end of the day, remember:

  • You did so many things that got you to Carolina.
  • You know how to do difficult things.
  • You belong here.

Finding Balance During the End of the Semester

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This time of the semester is always busy. You might be stressed about the rapidly-approaching final exams, finding summer internships, etc. – whatever the reason, many people are likely feeling overwhelmed and pressured to work a lot. In the middle of all this commotion, it’s easy to forget to find balance and take care of yourself. You may let the nutritious meals slide, get a couple hours less of sleep, or stop seeing your friends. What many of us don’t realize, however, is that focusing entirely on academic success while neglecting other aspects of our life is the fastest road to burnout. Ultimately, by finding balance between our personal and academic needs, we can have more success while simultaneously feeling healthy and happy. Of course, this is easier said than done, but we know that you can do it. Read on for some tips about how to find balance in our busy lives:

  1. Set Realistic Goals: We know that you probably have tons of things on your plate. To make things more manageable, try setting realistic goals and breaking tasks into smaller, manageable steps. This can help you to tackle tasks in small increments, and can help reduce stress and prevent procrastination.
  2. Self-Care: Taking care of your physical and mental health is so important to long-term success. Make sure to get enough sleep, eat nutritious meals, and engage in regular physical activity. Practicing relaxation techniques such as meditation or deep breathing can also help to reduce stress. Try checking out the meditation rooms in the Student Union, or simply taking walks in the Arboretum when you need a break.
  3. Social Connections: Don’t forget to build in time for your social needs during this busy time of the semester. Spend time with friends, participate in campus activities, and ask for support from peers and mentors when needed. Having a supportive network can provide encouragement and perspective during challenging times.
  4. Extracurricular Activities: Extracurricular activities can be a good way to motivate yourself to get out of the house and do something unrelated to academics, which could help you relax and have some fun. Whether it’s joining a club, playing a sport, or volunteering in the community, find activities that align with your interests and passions.
  5. Time Management Strategies: Utilize tools such as planners, calendars, or digital apps to organize your schedule and prioritize tasks. Set aside dedicated time for studying, attending classes, and participating in extracurriculars, while also blocking off time for relaxation and fun activities.
  6. Seeking Support: Don’t hesitate to reach out for help if you’re feeling overwhelmed or struggling to find balance. UNC Chapel Hill offers various resources, including CAPS, Wellness Coaches, and the Learning Center, to support students in pursuing both well-being and academic success.
  7. Mindfulness Practices: Incorporating mindfulness practices into your daily routine can help reduce stress and improve your focus. Take short breaks throughout the day to practice mindfulness exercises such as mindful breathing or body scans.
  8. Setting Boundaries: Learn to say “no” to commitments that may overload your schedule, and prioritize doing activities that align with your goals and values. Setting boundaries with academic and social obligations can help prevent burnout and maintain balance in your life.
  9. Enjoying Downtime: Make time for activities that bring you joy and relaxation, whether it’s watching a movie, reading a book, or spending time outdoors. Taking breaks and allowing yourself to recharge is key to avoiding burnout and taking care of your body and mind in the long-run.
  10. Reflect and Adjust: Regularly reflect on your priorities and how you’re spending your time. If you find yourself feeling overwhelmed or off-balance, reassess your commitments and make adjustments as needed to ensure a healthy balance in all areas of your life.

By finding balance and prioritizing your well-being, you are putting yourself in a position for long-term success. Remember, much of the stress that you are experiencing right now is temporary. It’s important to remember your long-term goals, and how sustainably promoting your physical and mental health can help you achieve those goals. Remember to take care of yourself and seek support when needed – after all, thriving in college is not just about academic success but also about nurturing your overall health and happiness.

Tips on Managing Up

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As students, we are often in positions where we need to navigate complicated situations with supervisors/advisors. Managing these relationships, or “managing up,” is a crucial skill for success, both right now and for the rest of our careers. While supervisors/advisors provide guidance and support, it’s also important for students to take an active role in managing this relationship to ensure mutual understanding and productivity.

Effective communication is critical for managing up. Students should establish clear lines of communication with their supervisors/advisors, keeping them informed of their progress, challenges, and any changes in their work. Regular check-ins, whether in person or via email, help maintain open dialogue and prevent misunderstandings.

Seek to understanding your supervisor/advisor’s working style, preferences, and expectations. Take the time to observe how they communicate, make decisions, and provide feedback. Tailoring your approach to align with their preferences can foster a more harmonious working relationship and lead to greater success.

Additionally, students should actively seek feedback and guidance from their supervisors/advisors. Don’t hesitate to ask questions, seek clarification, or request additional support when needed. Showing initiative and a willingness to learn demonstrates your commitment to your work and your professional development.

Here are some tips for managing up:

  • Schedule regular check-ins with your supervisor to discuss your progress, goals, and any challenges you’re facing.
  • Take the initiative to propose ideas, projects, or solutions that align with the goals of your program.
  • Be proactive in seeking feedback and guidance from your supervisor, and be receptive to constructive criticism.
  • Keep your supervisor/advisor informed of any changes in your schedule or academic milestones.
  • Respect your supervisor/advisor’s time and boundaries, and be mindful of their workload and availability.
  • Cultivate a positive and professional demeanor in your interactions with your supervisor/advisor, colleagues, and other members of your academic community.
  • Take ownership of your professional development by seeking out opportunities for training, skill-building, and networking.
  • Maintain a growth mindset and be open to new challenges, opportunities, and perspectives.

Although managing up can be difficult and uneasy, it can also help you cultivate a productive and mutually beneficial relationship with your supervisors. Ultimately, this will help both you and your supervisor/advisor meet your shared goals, all while ensuring that you can make your voice heard.

Creating a Sleep Sanctuary

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Sleep is crucial while you’re at UNC-Chapel Hill. Good sleep helps you achieve academic success – improving memory and cognitive function, regulating mood and reducing stress levels. Adequate sleep also benefits physical health  – it allows your body to fuel itself with more nutrient-dense foods (as opposed to quick energy foods craved by tired people), boosts the immune system, and improves performance.

There are lots of barriers to good sleep in college, so some of the strategies below may seem impossible. Find at least one idea that you can try for the next week to help yourself get better sleep. After this week, add another strategy if you can.

  • Create a sleep-conducive environment: Make your sleeping space comfortable and relaxing. Most of us benefit from
    • comfortable bedding
    • a cool and dark room
    • quiet; use earplugs or a white noise machine if needed
    • darkness; use blackout curtains or eye mask if needed
    • an alarm clock that’s not your phone/tablet
  • Set consistent bedtimes and wake-up times: Keeping a consistent sleep schedule helps regulate the body’s natural sleep-wake cycle. Going to bed and waking up at the same time every day (yes, even on weekends!), can help you feel more rested and alert throughout the day. Once you know how much sleep you need, spend that much time in bed each night.
  • Get out of bed if you can’t sleep. If you haven’t fallen asleep in 20 minutes, get out of bed, no matter the time of night. Leave your room if you’re able. Engage in relaxing activities and return to bed when you feel more ready to sleep.
  • Manage stress: College can be a stressful time, and stress can disrupt your sleep patterns. Try to manage stress through exercise, meditation, or other relaxation techniques. Get support with underlying mental health concerns that may be contributing to your stress levels.
  • Prioritize sleep over other activities: It can be tempting to stay up late studying or socializing, but getting enough sleep should be a top priority. Naps aren’t nearly as effective as sleeping through the night. Make sure you have enough time for sleep; avoid staying up late to cram for exams, finish assignments, or hang with your friends. 

Remember, if you snooze, you don’t lose – you win a higher-functioning brain and improved health.

Being Resilient Requires Taking a Break

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Resilience is often misunderstood. It’s not just about being as tough as a football player – taking hit after hit and pushing through exhaustion. Overwork and exhaustion are the opposite of resilience. When we show up to class or work feeling utterly drained, we don’t have the cognitive resources to do well or stay in control of our emotions.

The more time a person spends performing, the more time that person needs recovering. In simple terms, the more you work hard, the greater the benefits of activities that restore balance. Recovery periods become increasingly valuable as the demands on you intensify. Most people assume that merely stopping a task is enough to recharge. When you don’t have classes for the week (THANK YOU, SPRING BREAK!), you may expect that your brain will recover from those efforts and return feeling refreshed and ready to learn more. But rest and recovery are not the same thing. Stopping does not equal recovering.

Recover a bit this week.

Internal recovery involves the short periods of relaxation that take place throughout our day whether scheduled for spontaneous. It could involve shifting our attention or changing tasks when we feel mentally or physically depleted.

External recovery refers to actions that take place outside of scheduled work – spring break being the perfect example. But if you spend your time over break on your device becoming riled up by news or stressing about the paper you have due when you return, your brain hasn’t received a break from high mental arousal. Our brains need rest as much as our bodies.

External recovery means taking time to do things that are fun, enjoyable, and help you feel good. So, during spring break…

  • Explore new places
  • Go outside
  • Move your body
  • Revisit activities that you loved when you had more time to play
  • Unplug
  • Prioritize good sleep 
  • Savor delicious, nourishing food
  • Spend time with supportive, loving people
  • Experience awe

The best person to know how you best recharge is YOU. Take time to recharge effectively this week and you’ll be better equipped to face whatever challenges come your way for the rest of the semester.

Financial Wellness

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As a student, it can be challenging to manage your money. Finances are a large source of stress for many of us, and it can be overwhelming to know where to start – but it doesn’t have to be! UNC Chapel Hill offers several resources on financial wellness to support you in feeling more confident about your financial decisions.
 

Tips for financial wellness:

  • Create a budget. This means listing all income and expenses and being mindful of where money is going. It’s important to prioritize necessary expenses, such as rent and groceries, and cut back on unnecessary expenses. You can also browse GradSense – a website with helpful tools and tips for budget planning.
  • Start planning for the future. This means saving money and creating a plan for paying off student loans after graduation. It may seem daunting, but creating a plan and taking small steps towards financial wellness can lead to a more secure and stress-free future.
  • Check out the $AAVY Impact Hub. This financial literacy program provides resources and strategies to women on how to stay on track financially.
  • Use CashCourse – an online financial education resource designed for college/university students. The program takes a whole-life approach to personal finance, with resources divided into 6 areas: earning money, saving and investing, protecting financial resources, spending according to goals, borrowing money, and paying for education.
  • Engage in financial literacy workshops. The Office of the Dean of Students provides care and support to all students at UNC Chapel Hill including financial literacy workshops during the academic year. Undergraduate, graduate, professional, full-time, and part-time students alike may contact the Dean of Students office to be assisted with navigating the university and accessing appropriate resources and support services.
  • Check out The Graduate School’s financial literacy workshops. The Graduate School offers financial literacy workshops to graduate and professional students. Keep an eye out on their website for any upcoming financial wellness events.
  • For help with taxes: The UNC School of Law hosts a Volunteer Income Tax Assistance (VITA) program to help with taxes.

We know that financial management can be challenging, but taking some time to organize your thoughts and finding the right tools/strategies for you can make a huge difference. Hopefully, these resources will support you in feeling more comfortable and confident with your finances and realizing that financial wellness is achievable.

Self Care for Spring Break

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Photo from Kyrsten Le on Instagram @kyrstenle

Spring break is almost here!! As we approach this much-needed break, take some time to think about the things that will help you feel rested and recovered before tackling the final half of the semester. Do you want to be active? Spend time doing hobbies that you haven’t gotten to do all semester? Or maybe simply veg out on the couch and watch some of your favorite shows? Whatever it is, taking time away from the classroom and books is incredibly valuable in giving your mind a break. Whether you’re staying local or traveling, we have something for everyone in this newsletter! Keep reading to learn about some of the fun local activities that you can explore during break, as well as a packing list if you’re planning to travel.
 

Ideas if you are staying local this break:

  • Explore nature: Take advantage of Chapel Hill’s beautiful parks and trails. Spend a day hiking at the Carolina North Forest, exploring the Botanical Gardens, or picnicking at Umstead State Park.
  • Visit the Ackland Art Museum: Spend an afternoon exploring the Ackland Art Museum at Carolina. The museum is free and has a diverse collection of artwork that could inspire you to create your own art.
  • Attend a community event: Check out upcoming events in Chapel Hill, such as farmers’ markets, live music performances, or art festivals. Engaging with the community can provide a sense of connection and belonging.
  • Be active: Grab a friend and explore all the sports that Carolina has to offer. You can check out equipment from Campus Rec and play soccer, ping pong, racquetball, tennis…you name it! There are also climbing walls and pools that are available to Carolina students.
  • Make time for your hobbies: Do something that you haven’t been able to do in a while. Whether it’s grabbing a book or painting, see if you can take your hobbies outdoors, like at the Coker Arboretum. That’s a great way to get some fresh air while doing something you love. If you’d prefer to do your hobbies indoors, try checking out Chapel Hill’s many cafes, such as Lanza’s Café, or Weaver Street Market.
  • Check out the Morehead Planetarium: How cool is it that we have a planetarium right here on Carolina’s campus? Stop by and check out one of their full-dome shows or explore their museum.

If you’re going out of town this spring break, check out this packing list to help you while you prepare for your trip:

  • Copies of your passport (if needed) and travel documents. We suggest one copy in each piece of luggage (in case a bag gets lost!), one copy with a trusted friend or family member at home, and the actual documents with you.
  • Prescription medications – the ones you regularly take (and enough of them to get you home) and any special prescriptions for your trip such as anti-malarials or meds to help with travel diarrhea (the #1 health issue for international travelers).  Bring your EpiPen if you have one prescribed to you!
  • Over-the-counter medications – ones you regularly use like supplements or asprin as well as those that might help if you become ill while traveling. Anti-diarrheal medication is helpful since traveler’s diarrhea hits so many. Bring first aid items like bandages, antifungal and antibacterial creams, moleskin, a thermometer and hydrocortisone. Also think about what works for you if you get a cold, motion sickness, a headache, constipation, indigestion, etc. and bring those items as well.
  • Insect repellent containing DEET (30 – 50%)
  • Water-resistant sunscreen of 15 SPF or greater with both UVA and UVB protection, hat and sunglasses
  • Antibacterial wipes or alcohol-based hand sanitizer
  • Health insurance card (consider supplemental travel insurance as many US health plans do not cover all of your needs while abroad).
  • Earplugs, travel pillow or other sleep aids
  • Water bottle – as well as purification tablets or system if you’ll be in the backcountry
  • Condoms – for you or to give away. You can get them for free at Campus Health.
  • Yummy and nutrient-packed snacks for the trip. Try for a mix of fat, protein and fiber!

No matter how you spend your spring break, prioritize your well-being and make the most of this break so that you can return rested and recharged for the end of the semester. Enjoy spring break – you’re almost there!

Spring Cleaning

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“Clutter isn’t just the stuff on the floor. It’s anything that gets between you and the life you want to be living.” – Peter Walsh

This time of the semester can feel overwhelming with a million things swirling around in your head at once. If you are feeling like this, try de-cluttering.

Decluttering isn’t just about getting rid of physical objects; it’s about clearing out the things in your life that taking up your time, making you feel disorganized or anxious, or simply standing in between you and your goals and well-being. Research from the University of Connecticut has shown that decluttering can boost mood, sharpen focus, increase productivity, and reduce anxiety.

Although we know that de-cluttering works, it can be difficult to part with your possessions or things that are part of your every-day life. Starting small can help overcome this hurdle. Begin with a small area like a junk drawer or closet corner to build momentum without feeling overwhelmed. Or you could start with finally clearing out those files on your laptop that you’ve been meaning to address. Whatever it is, identify what is making you feel the most disorganized and set aside 10-20 minutes every day to tackle it. At the end, you’ll feel calmer and more in control of your organization and well-being.

Try these tips as you begin to de-clutter your physical and emotional space:

  • Start small: Begin with one small area, like a drawer or shelf, to avoid feeling overwhelmed. This helps build momentum and prevents procrastination.
  • Categorize items: Sort possessions into categories such as “Keep,” “Donate,” “Sell,” or “Discard.” Ask yourself if each item is useful, brings joy, or aligns with your lifestyle and goals.
  • Create a plan: Make a list of areas to declutter and tackle one space each day or week. Breaking the task into manageable chunks makes it more achievable./li>
  • Address digital clutter: Clear out unnecessary files, emails, and notifications on your devices. Organize digital files into folders to streamline access and reduce mental clutter.

Establish systems to regularly maintain organization and prevent clutter buildup. Remember, decluttering isn’t about perfection; it’s about creating a space that supports your well-being and goals. By taking small steps and being intentional, you can cultivate a more peaceful and organized environment for yourself.

Overcoming Loneliness

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Everyone always says that college will be some of the best years of your life – you’re exposed to new people, new ideas, new ways of living. But what happens when things don’t go as planned? In a school as large as UNC, it’s easy to feel isolated and lonely. “How should I meet new people if I’m not already part of a group? How can I find people who like the same things as me?” Many of us at UNC have probably had these thoughts at one point or another – in fact, loneliness is growing on college campuses across the U.S. The important thing to know is that you’re not alone. There are lots of students at UNC who are in this situation and are looking to form meaningful connections. Step out of your comfort zone and reach out to someone – you never know if that will be the start of a beautiful friendship! Here are some tips to get started:

  • Join a Student Organization: This is a great way to meet people with similar interests! Browse Heel Life to find clubs that you’re interested in, and show up to a meeting. Chances are that you’ll have a great time doing something you love while also getting to meet new people who share your interests.
  • Join an IM Sport: Sports are a great way to meet new people – you can meet people with similar interests while having a shared activity to do in the meantime. It’s also a good way to stay healthy and get some exercise.
  • Reach out to Someone: Many people may feel fear and anxiety doing this. Putting yourself out there and reaching out to new people is not necessarily easy, but it’s a great way to start a new friendship and form a connection with someone. Try talking to someone after class, inviting someone to grab lunch, or even scheduling a study session.
  • Volunteer: Volunteering is a meaningful way to connect with others while simultaneously helping your community. Through volunteering, you can not only connect with other student volunteers who have the same passions as you, but you can also connect with the community members whom you are helping. Check out Heel Life for volunteer student organizations to get started.
  • Look into Community Activities: Your search for relationships doesn’t have to be limited to UNC – expand into the community and explore everything that it has to offer! Local book clubs, climbing gyms, and karaoke nights are great places to start to find people who share your interests.
  • Check out Social Media Groups: There are groups on social media platforms, such as Facebook groups, that are centered around particular interests or hobbies. Join one of these groups in your area to get updates on their activities and meet new people who share your interests.

Remember, if you are feeling lonely at UNC, you are not the only one. Putting yourself out there can be difficult, but you can do it! Try following these tips, and reach out to CAPS or go on the Heels Care Network if you feel like you need mental health support. We are one community here at Carolina and we are here to support each other.