self care

Halfway through the semester!

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Congrats. You are halfway there!

You’ve navigated all the exams, papers, and other obstacles in your way to arrive at the mid-point of the semester. Take a moment. Reflect on where you are. Give yourself a pat on the back. Now is the time to start thinking about your game plan to finish the semester strong. 

Make a schedule or routine.  

The last couple of months in the semester can seem like a lot with assignments, projects, and extracurricular activities. Take a minute to consider your priorities, and schedule time for the things that matter the most. 

Don’t skip classes.

It can be tempting to skip a class to catch up on something else, or to multitask during virtual classes. Try not to fall into this trap. You will eventually fall behind. Instead take a breath. Examine your schedule. Remember that you are paying for your classes! You can’t “make up” a class. Find time elsewhere if at all possible. 

Give yourself a comfortable work space.

You’ve most likely found what works for you in terms of study spaces. If you haven’t or you want to switch up, consider creating a comfortable space that puts you in a good mood. Good Mood = Productivity 

Prioritize time and energy.  

You are in the phase of the semester where everything demands your attention. You may have competing assignments – like a homework assignment due tomorrow and a paper due the day after that. Although the homework assignment is due first, it may beneficial to spend more time on the paper which is a greater percentage of your grade. Prioritize! 

Enjoy the Break 

Find ways to inspire joy and rejuvenation during your time off of classes later this week. Taking some time for you will help set yourself up for success the rest of the semester.

Happy World Mental Health Day!

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Today – 10/10/22 – is World Mental Health Day. There are so many issues that affect our mental health. Many members of campus are collaborating to address environmental and systemic issues that may affect our community’s well-being. One strategy is removing barriers to accessing supportive resources. 

Remember there are places to get help if you or a friend need it. The Heels Care Network is your gateway to find that support and get connected.  

UNC-Chapel Hill Resources: There are many supports for your mental health and wellbeing – from CAPS to peer support to spaces centering cultural needs or specific mental health issues. Visit the Mental Health Resource Hub to find a resource to support you. If the site feels overwhelming and you want help navigating campus resources, chat into the LSN Peer Support live chat. 

Learn and Advocate: Tomorrow, you can join the Mental Health Seminar, and many organizations and trainings exist to learn about and advocate for mental health. 

Set up Your Spaces for Mental Health Success: Often we have spaces where we have influence, whether that’s a student organization, workplace, or study group. Use your influence for good by offering structure, being flexible, creating a safe atmosphere, taking time for self-care, and advocating for systemic shifts in well-being.

We are in this together here at Carolina. Look out for each other, and do what you can to help address the well-being of all community members. Thank you for being a part of our community of care!

Managing the Emotional Roller Coaster of College

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Stepping into or returning to campus can be difficult at first. You may often hear about resources to manage your academic life, and navigating coursework is vital to your success. But we often forget about managing our emotions in our day-to-day lives. Some reminders to help yourself:

Connect with others

Surround yourself with a supportive group of friends or family. Your emotional state is less likely to improve or change if you stay isolated and keep thinking about the feelings. Find and lean on your people!

Feel what you feel 

Emotions cannot be directly controlled. What you can control is your response and actions to your emotions. What you do – like moving your body and engaging in mindfulness – can improve your emotional state.  

Develop empathy for others and yourself

Give yourself a break. College is a time to develop and grow into a better version of yourself. You are going to run into challenges. By learning to recognize the emotions that you and others are feeling, you’ll find yourself more emotionally balanced and your relationships with others will improve.

Be honest

Strive for transparency in your relationships with others and yourself. The more you try to minimize your emotions, the more challenging in the long run it becomes to deal with them. Make a choice to accept how you and others feel.

Emotions are temporary

Understand that how you feel in the moment will not last forever. Emotions are like clouds – constantly moving and shifting. But if a negative feeling lasts a long time, recognize that you likely need help to resolve it—and that help is available. Learn more about supportive resources at the Heels Care Network.

How to Build Healthy Habits

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The Science of Healthy Habits

Humans are creatures of habit, following similar rhythms each day. But changing our rhythms towards health can be difficult! Here are strategies, backed by research, for forming new healthy habits: 

Stack Your Habits

Look for patterns in your day and connect new habits with existing ones. For example, while you brush your teeth, you might stand on one foot to practice your balance. Or every day when you get back to your residence after class, start with a healthy snack and mindful moment before you succumb to your work or couch. 

Start Small 

Big behavior changes require high motivation that is difficult to sustain. Instead, consider tiny changes to make the new habit as easy as possible. 

Do it Every Day

Habits take a long time to create but they form faster when we do them more often. You’re more likely to stick with a habit if you do a small version of it every day rather than big, deep versions of it a few times a week.

Make it Easy

Set yourself up for success by removing friction to your success, or adding friction to the habits you want to avoid. Sleep in your workout clothes to make it easier to wake up and move. Choose a mini-habit that requires minimal equipment. Make the healthy choice the easy choice! 

Make it Fun

Try adding habits with fun built in – listen to a good audiobook or podcast while doing your new habit. Do your new activity with someone you adore. Create reward systems that will motivate you. 

For more habit-changing advice, check out the Learning Center’s website.

Finding Inner Peace at College

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The middle of the semester sometimes feels as if a thousand tasks are coming at you from every direction – whether it’s assignments, clubs/organizations, a job, or imposter syndrome. Don’t forget to make time for the activities that keep you mentally balanced. 


Person sits cross legged on a rock in a lake at dusk

Be calm in the storm 

Inner peace means a state of physical and spiritual calm despite stressors. Finding inner peace is a process – it won’t happen overnight – but working towards it will help you focus and have a clear mind. 

6 Strategies to Maintain a Peaceful Mind 

  1. Spend Time in Nature. Take a short, mindful walk where you notice your senses – the breeze on your face, the ground beneath your feet, the warmth of the sun. Remind yourself to relax, take your time, and notice sensations – especially in moments when you feel stressed.
  2. Meditate.  You can try yoga or listen to a guided meditation on a podcast. Meditation has many proven benefits and can help you find your path to peace and happiness. 
  3. Give yourself time to worry.  Spoiler alert: You won’t be able to get rid of all your worries for good. In fact, the more you tell yourself not to stress, the more you probably will. What can help is to schedule a “worry time” during your day. Choose a small window of time to sit quietly. Let yourself go over all the things that have you concerned, as well as some ways you might solve them. You may find that this allows you to worry less — and ultimately feel more peaceful throughout the rest of the day.
  4. Declutter. Do you notice how your environment can be a reflection of your inner world? Create an environment around you that supports your goals. Organizing your space, tasks, and thoughts, can help your mind be more peaceful.
  5. Be accountable and take responsibility. Even when it’s difficult, admitting your mistakes helps you find peace and happiness. Criticisms are an opportunity to improve yourself, and accepting that you’re imperfect and make mistakes makes you more resilient.  
  6. Practice acceptance and contentment. Accept that you are imperfect and figure out strategies to deal with problems. Release yourself from self-criticism and comparison. Remember that your journey at UNC-CH is your own unique experience. Be kind to yourself.

Make YOU a priority

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Self-care can support a healthy college experience – increasing productivity by stepping away from your to-do list. Sounds like magic, right? 

What are the different types of self-care?

  • Emotional Self-Care means evaluating your emotional well-being. Giving yourself space for self-talk, saying “no” to things that would disrupt your energy flow or cause stress, and going on friend dates are all ways to contribute to your emotional self-care. 
  • Physical Self-Care. Prioritizing sleep, adopting a routine that includes physical activity, and eating a diversity of yummy, nutrient-filled foods are all ways to take care of yourself physically.
  • Spiritual Self-Care can look different for everyone! Spending time in a quiet place, meditating, journaling and incorporating overall peaceful activities into your day can all help with spiritual well-being. 

What does your self-care look like?

What does giving yourself attention and space – just like you do for assignments and others – look like? Use this well-being day to set some daily or monthly wellness goals to help make sure you meet your own needs. Remember that you came to UNC with a host of identities and values outside of school. Ensure you’re supporting your whole self through this journey. 

Some questions to ask yourself:

  • What self-care successes are you proud of so far this semester?
  • What would you like to do more often?
  • What do you need right now?