Nutrition Philosophy

Here at Healthy Heels, we view food as fuel, nourishment, and something to be enjoyed. We encourage Tar Heels to eat a wide array of foods that are both nourishing and delicious. There are no bad or forbidden foods – it’s all about paying attention to your body’s needs.

Eat When You’re Hungry

Keep your body biologically fed with enough nourishment. This helps avoid the natural response to over-consume food in moments of excessive hunger. Learning to honor your initial biological signal of hunger sets the stage for building trust in yourself and in food.

  • Help yourself by bringing yummy, nutrient-dense snacks with you so that when you notice hunger, you have food available.

Enjoy Your Food

Feel the pleasure and satisfaction that can be found in the eating experience. Some studies indicate that when you look forward to the food that you’re about to eat, your body absorbs more of its nutrients. Plus, eating food you enjoy in a pleasurable environment helps you feel satisfied and content. 

Stop Eating When You’re Full

Trust yourself with eating and listen to your body. Your body will tell you what foods you need and when it needs them no longer. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and check in on your current level of hunger.

Use Gentle Nutrition Strategies

  • Zoom out. Focus on the big picture when it comes to nutrition. Individual food choices make very little difference when it comes to health. You will not suddenly get a nutrient deficiency or become unhealthy from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Consider overall patterns in your food intake.
  • Add foods, don’t subtract. Remember that all foods can be a part of a healthy life and no foods are off-limits. Instead, consider how to add nutrient-filled and diverse foods into your eating patterns.
  • Focus on variety. Different foods contain different nutrients, which means that eating a diversity of foods helps to ensure that we are getting adequate nutrients.
  • Pay attention to food that feels good. Make food choices that honor your health and taste buds while making your body feel good.
  • Try to include 3 things at each snack and meal: protein, fat, and fiber. This will help keep you full and nourished.
  • Create an environment that makes health easier. Your environment is the biggest predictor of your health choices, so consider how you can make shifts to your space to set yourself up for the health behaviors you want.

Make YOU a priority

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?

Sleep, elusive sleep.

Sleep is one of the most important parts of maintaining a healthy body and mind. And yet, academic commitments, busy schedules, late-night meetings, roommates and stress are very typical barriers to getting good sleep. The consequences of poor sleep can be major: poor attention, decreased memory retention, increased likelihood of getting sick and increased likelihood of having an accident. Fortunately, we have some simple, easy-to-follow suggestions that will have you catching Zzz’s in no time.

Sleep Hygiene

You may have heard this term before. Sleep hygiene encompasses the basic strategies we should all be following to give ourselves the best chance at getting a good night’s sleep. Are there any ways that you could improve these sleep-promoting behaviors?

  • Limit caffeine. Do not consume more caffeine per day than the amount in 3 cups of coffee. Avoid caffeine in the 4-6 hours before going to bed. 
  • Limit alcohol. Alcohol may help you fall asleep at first but can lead to sleep disruption and make sleep less restful.
  • Exercise regularly but not close to bedtime, Regular, moderate exercise can improve your quality of sleep.
  • Try a light bedtime snack such as milk, peanut butter, or cheese. These foods contain chemicals your body uses to produce sleep and can make you drowsy. 
  • Keep your bedroom quiet, dark, and cool. Noise and light can disrupt sleep; try white-noise machines, ear plugs, and/or an eye mask to help. Temperatures above 75 degrees Fahrenheit can disrupt sleep.

Other Sleep Improvement Guidelines

While sleep hygiene strategies are a necessary foundation for quality sleep, they are unfortunately not sufficient. Here are some additional tips for improving and maintaining good sleep habits.

  • Select a standard rising time. Set the time and stick to it every day, regardless of how much sleep you get each night. This will help to create a stable sleep pattern.
  • Use the bed primarily for sleep. Avoid reading, watching shows eating, studying, using the phone or computer, or doing other things that require you to be awake. These activities unintentionally train your brain to be awake in bed.
  • Get out of bed when you can’t sleep.  Avoid remaining in bed for extended periods of time without being asleep; this creates a negative association with your bed/sleep time. If you are awake for 15-20 minutes, get out of bed, no matter the time of night. Leave your room if you are able. Engage in relaxing, non-stimulating activities, and don’t return to bed until you are ready to sleep.
  • Get out of bed when your mind is spinning. Avoid worrying, planning, or problem-solving in bed. If your mind is racing, get out of bed and go to another room until you are able to return to bed without worry. Consider setting aside time earlier in the night to worry so it’s less likely to follow you to bed.
  • Sleep at night. Daytime napping weakens sleep drive, making it more difficult to fall asleep at night.
  • Determine how much sleep you need and spend that much time in bed each night. Go to bed when you are sleepy but don’t go to bed so early that you spend more time in bed than you need; this can make sleep worse. 

If you’re still struggling to sleep, consider connecting to mental health supports via care.unc.edu or your primary care provider (Campus Health appointments can be made online).

Well-Being While Beginning a New Semester at College

Classes! Organizations! Socialization! Research!

We know starting a semester on campus is full of things to do. Remember – you don’t have to do everything! Prioritize your health, mental health, and well-being at the top of your list. Some suggestions to put that into action:

  • 🍎Schedule physical activity, healthy eating and stress reduction.If you schedule it into your day now, you’re less likely to skip it later. Bonus points for adding in social support – like by joining an intramural or club team, or scheduling fun fitness activities with friends. Use an app or planner to help!
  • 🔍Find and explore spaces to help you stay healthy like Campus RecDining Services, and Campus Health. You are welcome to visit these spaces and look around. Don’t be afraid to just explore the campus a bit this week while you’re reconnecting. 
  • 🏥Connect to a primary care provider and pharmacy in the area. You’ve already paid for services at Campus Health through tuition and fees, so you can come to see a provider there at no further cost to you. Visit one of the two on-campus pharmacies – Campus Health Pharmacy or Student Stores Pharmacy to transfer prescriptions and get over-the-counter items you need. Over-the-counter pharmacy items are also available in the Healthy Heels 2 Go vending machines in the Carolina Union and Rams Head Recreation.
  • 🧠Mental health matters! The Heels Care Network website offers trainings and resources to help you help your friends and yourself – including a Peer Chat staffed by LSN
  • 💙Seek professional help before things get awful – ideally as soon as you start to feel overwhelmed. Initial visits to Counseling and Psychological Services are available Monday – Thursday from 9-12, and 1-4, and Fridays from 9:30-12 and 1-4. These services have already been paid for in tuition and fees!
  • 🤗Get involved in campus organizations that interest you. This is one easy way to find people with similar interests. Search for what fits you using Heel Life. Some of your soon-to-be lifelong friends are among the people in student orgs on campus. 
  • 📚Find support academically. Yes, it’s challenging. Yes, you can do it. Yes, you have help. This handout on How to Succeed at Carolina can help you plan for the best possible start to your new year. 

We know you want to stay healthy at Carolina, and we are here to help! Reach out if you have questions @UNCHealthyHeels or healthyheels@unc.edu.

Taking Care of Your Mental Health When the News is Awful

Not a week goes by without awful, troubling, traumatic, angering, frustrating, and scary news. The recent shootings in Texas and Buffalo, and the war in Ukraine, and, and, and… 

It’s normal for news like this to result in strong feelings.  

It can be difficult to engage with current events and also difficult to ignore them. 

It’s important to be aware of what’s happening in the world. 

It’s vital to take care of yourself and your mental health.  

And that ^^^ is a whole bunch of conflicting but true information. So what can we do about it? 

Notice

Pay attention to what comes up as you engage with the news.

  • Notice how the news makes you feel.
  • Recognize, If possible, how it feels to disengage from the news for a bit.  
  • Pay attention to how people in various communities have to engage with the news in different ways.  
  • Remember that the ability to disengage from what’s happening is a privilege.  
  • Notice when you’re ruminating on things outside of your control. 
  • Recognize when you’re doomscrolling – obsessively scrolling negative news, often to try and get answers when we’re feeling afraid.  

Do Something

When you notice conflict or behaviors that aren’t helpful to you – do something different.

  • Help people more closely affected by the news. 
  • Advocate for systemic changes that may help prevent news like this in the future.
  • Get involved in issues that are meaningful to you. 
  • Limit news intake for a bit. 
  • Do an activity that you enjoy. 
  • Stay connected with friends and family; lean on them when you need. 
  • Stay active – moving your body helps release stress. 
  • Talk to a therapist about your feelings. 
  • Plan an enjoyable event. Remember that your life will continue after this news cycle. Planning something to look forward to can help.  

Be Open

Not everyone feels the same way about the same event. Some worry that differences in how we digest the same events will further divide our communities. Counteract this in your life if you can by maintaining close relationships – even with those who don’t see eye to eye with you. 

Especially when news results in big feelings for you, engaging with people who feel differently can be very difficult. Give yourself some grace to bow out of conversations when you need it.  

When you are ready to engage with others about the event, even with the understanding they may view things differently than you, be open. There are always reasons why people feel the way they do about certain issues.  

  • Avoid assumptions about other people and how they think.  
  • Anticipate differences in opinions to prepare for difficult conversations.  
  • Remember that someone might be trying to limit news exposure for their mental wellbeing. 
  • Be curious! Ask open-ended, genuinely curious, nonjudgemental questions. 
  • Listen to what people say. Deepen your understanding with follow-up inquiries.  
  • Reflect back on their perspective by naming ways in which you agree with their point of view. 
  • Share your perspective by telling a story about a personal experience.  

Get Support

There are many ways to get support for yourself or people close to you. At UNC-Chapel Hill, you can use the Resource Hub on the Heels Care Network to filter for the resources that will work best at this moment.

Avoid Getting Sick

We all know someone who has been sick recently. There are a number of viral respiratory illnesses being spread on campus, and your risk of getting any of them can be reduced by using some of the COVID-19 prevention strategies we all know well.

In addition, you can help yourself with the following strategies:

Sleep

We get that it’s difficult – but sleep is critical in order to keep your body functioning. Getting good sleep is about developing good habits, or “Sleep Hygiene.” Harvard Medical School has a Division of Sleep Medicine website which we highly recommend if you are interested in learning more about sleep. They have listed 12 tips for improving sleep. Read them nowSeriously.

Hydrate.

Stop and take a sip anytime you pass a water fountain. Carry a water bottle with you to hydrate throughout the day. Drink a glass of water as the first thing you do when you wake up (on second thought: first pee, then drink the water). Drink at least a glass of water with each meal. There are loads of tricks like these to ensure you stay hydrated. Incorporate at least one into your life.

If you get sick, stay home.

Email your professors, let group partners know that you are sick, and tell your coaches that you cannot come to practice. I am as guilty as anyone I know of breaking this rule regularly; there is still part of me that thinks I just need to “tough it out” and work through it. Unfortunately, our society often still rewards or finds it admirable when individuals fight through sickness, but we need to change this norm. You also most likely will not get much out of being in class or at a meeting if you are not feeling well.

Get vaccinated.

Most people who work in public health agree that vaccinations are one of the most important innovations of modern medicine and protect the individual getting the shot as well as people around them.

The flu shot usually comes out in September of each year, but anytime someone gets a flu shot will still offer them protection against the flu once that immunity kicks in. So if you haven’t received yours since September 2021, you can still get a flu vaccine now.

COVID-19 vaccines are also helpful. Become fully vaccinated and boosted.

Both flu and COVID-19 vaccines (and boosters!) are available at Student Stores Pharmacy and Campus Health Pharmacy.

Do what you can to stay well, friends. And when you get sick, check out Campus Health’s cold-care guide or make an appointment.

This post was originally published on October 14, 2014 by Jedadiah Wood. It has been updated and reposted.

LDOC (Last Day Of Class) 2022

LDOC Programming

Ready to celebrate the end of the academic year? Carolina will once again be abuzz with festivities for Last Day of Classes (LDOC) celebrations on April 27.

Games, food, films, giveaways and outdoor recreation are part of this year’s LDOC fun-filled lineup for Carolina students. Bring your One Card to ensure access to all events! 

And if you’re a student, please help improve future LDOC celebrations by taking a short survey!

New events are being added on Heel Life! Here are just a few highlights:

  • CUAB’s LDOC Candyland Carnival in The Pit
    • Come celebrate LDOC with CUAB from 11 a.m. to 3 p.m., in The Pit and Gift Plaza! Students can enjoy free food, inflatable games, street-sign making, tie-dyeing, prizes, and much more!
  • LDOC at the CGA (Carolina Gaming Arena)
    • 8 p.m. – 11 p.m. Insomnia cookies and pizza plus online gaming!
  • RHA’s Stress Less Fest
    • 2 p.m. -4 p.m. at the Morrison Basketball Court and Art Studio. RHA is ready to craft the stress away at the Morrison Art Studio!
  • LDOC S.N.A.C.K.S. Pack Giveaway
    • CUAB, hha! and Student Wellness are supplying Sleep Kits for pick-up at the CUAB Front Desk! Kits include: eye masks, earplugs, sleepytime tea bag, sanitizer, lavender wipes, stickers, and info on sleep hygiene inside a nifty pencil pouch. There is also a chance to enter a raffle for a JBL speaker if you fill out the survey to let us know your feedback.
  • Carolina After Dark: Movie and Activities Night
    • 8 p.m. – 11 p.m. at the Belltower Amphitheater. Calling All Students! Carolina After Dark is hosting a late night LDOC event and private movie showing of Charlie and the Chocolate Factory. Come enjoy yard games, food, a Photo Booth, and succulent terrarium workshops to celebrate the end of the semester! 

For a full list of LDOC events visit Heellife

Taking Care of Tar Heels

Make a plan: 

  • Before LDOC, talk with your friends about getting to and from events safely, how you will get around and how you will get home, and how you will keep tabs on each other throughout the night so no one gets left behind. 
  • Account for all people in your group of friends when you go out and when you head home. Staying with friends throughout the night will help ensure that everyone is safe and having a good time! 
  • Offer to watch your friends’ drinks (alcoholic or not) when they leave the table. 

Make it a night to remember: 

  • Drink water! 
  • Consider your comfort and risk level based on COVID-19. 
  • Talk to your friends about risk reduction strategies if they are planning to drink. Some common strategies among UNC students are: eating before drinking, avoiding shots, alternating alcoholic drinks with water, setting a pacing limit (e.g. 1 drink per hour), or an overall drink limit for the night.  For more ideas, check out this blog post

Ask for Help: 

  • If you or someone you know is experiencing distress, find one of the many uniformed police officers that will be on hand for the event. Their main goal is to keep everyone safe. If you can’t find someone in person, call 911. If someone is experiencing signs of alcohol poisoning or other injuries, call 911 for medical help. 
  • If you see a potentially violent (physical or sexual) situation, call 911 for help! 
  • Keep in mind NC’s Good Samaritan Law: If you seek medical help on behalf of someone with alcohol poisoning, you will be exempt from certain underage alcohol possession charges. In other words, they cannot ticket you with underage possession or consumption of alcohol if you are seeking medical attention on behalf of someone who may have alcohol poisoning. 
  • When things don’t go as planned, contact other resources that night or the next day for support for yourself or your friends. 

No matter how you celebrate your accomplishments at the end of the academic year, take time to reflect on the year, center your wellbeing, and support your fellow Tar Heels .

Check out this healthy heels post for more resources to wind down this semester.

Prompts for Self-Care

This week includes wellness day and a spring holiday – meaning there’s a bit more time to think about what you need.

Self-care – those activities we do to take care of our mental, emotional, and physical health – reduces stress, improves emotional health, and provides a better quality of life.

What counts as self-care is different for all of us. For some, going camping would be an ideal way to spend this long weekend; for others, camping would only add stress. So we recommend starting with some reflection questions. Pick one or a few of these questions, and give yourself permission to consider your answers without any judgment or pressure. The goal is to learn about yourself and the ways to take care of yourself.

How do you recharge?

What did you love to do as a child?

How do you remind yourself that you’re enough?

What’s a choice that you can make this week to prioritize your needs?

Wellness day is a part of the academic calendar this year (and thank goodness!). Use it to take a nap, paint a picture, or host a picnic – just be sure you do something fun that prioritizes your needs.

Understanding Mental Health Triggers

trigger is a stimulus that elicits a reaction. In the context of mental illness, “trigger” is often used to mean something that brings on or worsens symptoms. This often happens to people with a history of trauma or who are recovering from mental illness, self-harm, addiction, and/or eating disorders. When someone has a history of any of these issues, being unexpectedly exposed to imagery or content that deals with that history can cause harm or relapse.

Many different stimuli can be possible triggers, and they are often strongly influenced by past experiences.

Understanding, identifying, and working to prevent triggers can be empowering and effective, especially in comparison to supporting someone after they have been triggered.

Understanding Triggers

Triggers vary widely from person to person. Many different stimuli can be possible triggers, and they are often strongly influenced by past experiences.

  • External triggers: Think senses – sounds, sights, smells, textures that elicit responses based on past experiences. Example: Smelling the cologne that was worn by a loved one who has passed away can trigger grief.
  • Internal triggers: Strong feelings that arise based on past experiences. Example: Making a doctor’s appointment after a negative medical experience can trigger fear.
  • Trauma triggers: Strong feelings that arise based on past trauma. Example: The sound of firecrackers can be trauma triggers for veterans of war.
  • Symptom triggers: A physical change can trigger larger mental health issues. Example: A lack of sleep could trigger symptoms of bipolar disorder.

For some, a trigger might cause a physical response – heavy breathing, sweating, crying. For some, a trigger can elicit an emotional reaction, like thinking “I am being attacked.” For some, a trigger can cause harm or a relapse.

After experiencing a trigger, a person may have big, negative feelings – overwhelm, powerlessness, fear, etc. These feelings can be detrimental to mental health and are often a challenge to effectively address after they arise.

The behavior that emerges after a trigger can range from relatively minimal (crying) to serious (acts of violence). Someone exposed to a trigger may experience impaired judgment or awareness.

Ways to Help Someone Who Gets Triggered

  • Be curious. Learn to engage in difficult situations with a focus on maintaining a positive relationship. Learn what is triggering for those around you, and try to avoid causing pain. Remember to respect an individual’s right to not share, or share on their own timeline.
  • Be empathetic and listen without judgment. Be a safe space for those around you. Avoid taking another’s behavior personally nor making negative judgments about someone’s feelings and behavior.
  • Maintain good boundaries. Boundaries help everyone be clear on expectations, which adds security and predictability.
  • Help with coping. Ask about strategies that work for the person to relax and take care of themselves. Encourage more time spent on self-care activities.
  • Use trigger warnings if you develop content. Providing a warning before potentially triggering content provides time for people to prepare or if needed, to opt-out of challenging or emotional materials.

Coping Strategies for Those Who Get Triggered

There are many possible coping strategies you can try, but all should focus on reducing the impact of the trigger and the strength of emotional reactions.

Trial and error can help each person determine what works best for them. Remember that different coping strategies may work for different triggers and emotions.

  • Learn to identify: Consider reactions to past triggers; who or what was involved, where, when, and why it took place. Observe patterns and obvious signs of risk to prevent a similar situation.
  • Make a plan to address: Create a plan to address triggers and emotional reactions. You may want to talk to loved ones or your treatment team to let them know how they can best help you when you are triggered. Be sure to carefully address triggers that occur repeatedly, because each time they do, the emotional reaction may be greater.
  • Try problem-focused coping: Confront your stressor directly or try to find a solution to the stressor. For example, commuting past a hospital may cause you to remember traumas from the hospital. You could find another commuting route.
  • Try emotion-focused coping: When you cannot eliminate or avoid a trigger, focus on regulating your reaction to a stressor which may help reduce the stressor’s impact. For example, meditation can help reduce stress, anxiety, and depression.
  • Communicate if someone is triggering you: A person triggering another person is often unintentional. Talk to them about the impact of their actions to clear up any misunderstandings and consider possible solutions. Have an open, calm, and understanding dialog. Be willing to work with them. If the person who is triggering you refuses to act sensitively, it may be best to set clear boundaries.
  • Find the right therapy: Specific types of therapy have been shown effective in addressing triggers such as exposure therapy and EMDR therapy. Support groups can also help the person feel less alone.
  • Reality-check your thoughts: To minimize the escalation of thoughts and feelings, it may be helpful to “reality check” thoughts to assess their reasonableness. A few ways to do this include:
    1. Check facts: What is undisputably true and do the facts support your interpretation.
    2. Consider cognitive distortions: Identify faulty or inaccurate thinking, perceptions or beliefs.
    3. Reframe: Reshape automatic negative thoughts into positive thoughts.
    4. Proportionality: Ask yourself, is the reaction disproportionate to the trigger?
  • Look for trigger warnings: Triggers warnings can help alert you to triggering material, especially materials related to suicide or violence. Sometimes, an article will provide a trigger warning at the start of the piece. You can even ask others to provide you with a trigger warning about materials they share.
  • Practice self-care: Prioritizing your mental health can help build resilience against potential triggers. You can start by talking to someone, such as a loved one, friend, or therapist. You may also want to practice mindfulness, meditation, deep breathing, or journaling.

While it can be difficult to control triggers, those who experience them can learn from past experiences, apply what they learn, and limit the risk of being re-triggered. Avoid only focusing on what happens after a trigger; also focus on what can be done beforehand.

Each time a person is triggered is a learning opportunity that can help manage reactions in the future. If a person can’t control the trigger fully, they may be able to limit the emotional reaction to it before it becomes problematic and harder to address. They might even be able to prevent the trigger by preparing for it. There is always have something you can control. Anything that offers a little control over mental illness can help keep us well.

Adapted from NAMI Blog by Katherine Ponte

Healthy Study Habits

During a pandemic, with the winter weather disruptions of late, and the near-constant tensions in current events, none of us can be as productive as usual. The strategies below can help us be efficiently productive to allow time for self-care. 

Study is a Marathon, not a Sprint

Time is our most limited resource. If you’re feeling exhausted but still don’t have time for all of your work, make a change. Pause, evaluate how you’re spending your time, and find solutions to help you work less but accomplish more. It’s possible.

Winter snow scene on the campus of the University of North Carolina at Chapel Hill, January 22, 2022. (Jon Gardiner/UNC-Chapel Hill)

Self-Care is an Academic Responsibility

Hobbies, physical movement, and rest are critical to your studies. Self-care helps your mind and body be ready to focus, write, memorize and perform. Sleeping enough, seeing friends, cooking food, playing sports, finding fun – these activities genuinely help you produce better work. Learn which leisure activities are helpful and which only provide the illusion of rest and recovery. If you ever feel pressured to skip self-care, remember self-care is a responsibility, not an indulgence.

Watch for the Short-Term Task Trap

Academics require balancing three things: short-term tasks, long-term tasks, and self-care. Short-term tasks (due tomorrow, due this week, waiting for a replay) have the most visible deadlines, which push us to prioritize them. Alternatively, long-term tasks (writing a thesis, finishing a paper) and self-care activities (sleep, rest, play, movement) are much more important, but there is little consequence to letting time slip by without working on them. This makes it easy to start skipping on self-care or long-term projects. Fight to keep short-term tasks from taking over. Accountability helps.

  • Create your own deadlines and rules, like “3 pages by X date” or  “Go for a jog M/W/F” or “Meal with a friend 2x per week.”
  • Reserve times exclusively for long-term tasks or self-care. Never let short-term tasks violate those protected hours, even if that means leaving someone waiting.

There are More Things Worth Doing Than Anyone Can Do

When deciding whether or not to take on a new task or project, ask yourself “Is this more worth doing than the thing I will have to give up to do it?” Anything you add means less time for something else. Consider what you’ll be giving up and whether losing that will be worth it. You might wait 24 hours before saying “yes” to something new to give time for reflection.

College Pushes Us in Many Directions

University culture pushes us to ask a lot of ourselves – as a student, friend, intellectual, agent of change, and more. No one can give outstanding effort in so many directions at once. Focus on the aspects of college that are most important for you personally to give your all. 

Reach out for help if you need it.

There are many support structures to help you at UNC-Chapel Hill to help you balance academic demands – advisors, learning center coacheswellbeing coachesCAPS, and more. Reach out for help! 

Adapted from Healthy Work Habits by Ada Palmer