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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.

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.

Ideas for Wellness During Next Week’s Well-Being Days

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One week away from two well-being days…you’re so close, Friend! Well-being days offer the opportunity to focus on your mental health and overall well-being. We recognize that well-being days might be a source of stress. You may not like that the typical rhythm of your week is disrupted, you may fear that you’re missing out on fun activities, or you might just not know what to do with the extra time. These feelings are completely normal. Ultimately, you should use the well-being days to best meet your own needs! Here are some ideas:

Reflect

Take some time to calm your mind, draw inward, and think deeply about your health and well-being. Be honest with yourself – it’s not about how you should feel. Consider what feeds you, creates stress, and pushes past your comfort zone. Are these activities harming your well-being, or are they slowly getting you where you want to go? You could meditate, journal, go for a reflective walk or run – just take time to slow down and consider the realities of your situation. 

Do Self-Care

  • Sleep. Go to sleep a bit earlier and wake up when your body is ready.
  • Eat. Use your extra time to focus on eating yummy, nutrient-dense foods. Cook yourself (and your friends?) an amazing meal or gather friends at a favorite place to eat.
  • Move Your Body. Spend time doing an activity that you like. Choose something that feels just right for that day – you don’t have to push yourself hard, but take the time to do something active that you love.
  • Relax. Read something for fun. Watch a show you enjoy. Snuggle under a blanket. Do something that lets your body and mind rest and recharge. 

Set-Up Your Environment for Success

How can you improve your environment to better support your health and well-being for the rest of the semester?

  • Bring in more sunlight. Move your workspace as close to the window as possible. Strategically place mirrors and pull open curtains during the day.
  • Remove clutter. Get rid of what no longer serves you and keep things that bring you joy. Start small – pick one drawer to clean out today.
  • Incorporate your senses. Plants, art, photos of people or places you love, good smells, calming sounds – all of these can help you feel grounded, connected, and less stressed. 

Help Someone Else

If you have the capacity for it, the well-being days offer time time to support the people around you and strategize for broader impact.

  • Support a friend. Do you know someone who has had a tough time recently? Reach out to them to check in. Invite them to do something you both enjoy.
  • Serve others. Choosing to help others supports that individual or organization, and benefits the helper! Volunteering is an act of self-care and offers many benefits for your health including finding a sense of purpose and passion. Seek out service opportunities on your well-being days if you can.
  • Consider your communities. Use your influence for good in the spaces where you have some control. Consider how you can adjust to better offer structure, infuse flexibility, create a safe atmosphere, allow time for self-care, and advocate for systemic shifts in well-being on campus and in your groups.
  • Learn and advocate. Use some of your day learning to be a better mental health supporter and advocate. Visit the Heels Care Network and explore to better understand the mental health resources available and how you can help. Consider connecting with an organization or training to be a better advocate. 

Explore New Places on Campus

There are lots of fun places on campus that could be a great way to do something different with your well-being days. Check out the options below (be sure to check changes to their hours for the well-being days):

  • Campus Recreation. Go rock climbing at the gym, swim laps in the Bowman-Gray Memorial pool, take a fitness class – the possibilities are endless!
  • Morehead Planetarium. Morehead offers tons of cool shows in their planetarium. Check out some of their showings about NC constellations or browse their museum.
  • Ackland Art Museum. Ackland has a beautiful collection of art that is free for the public. Take some time to explore the museum and their current exhibits.
  • Sports. Show support for the Heels and head out to a sports game during these well-being days!
  • Music Concerts: Check out the events calendar for the UNC Department of Music – music is a great way to relax while showing support for the amazing talent here at UNC. 

The well-being days are for you to meet your needs and support your community members if you have the capacity. We are in this together here at Carolina. Thank you for being a part of our community of care!

Finding Balance

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At this point in the year, many of us know Carolina as a place full of things to do. Sports games? Check. Clubs, music concerts, shows? Absolutely. Homework? Unfortunately, yes. You may be asking yourself, “How can I find time for doing things I love while keeping up with classes and taking care of myself?” We know that it can be hard, but it might help to focus on balancing three things: Time, Stress and Sleep. Focusing on these three aspects of your life can help identify priorities, ensure time for self care and make space for the many things that UNC-Chapel Hill has to offer. Read on for tips!

Find Time

It’s common to feel like there’s not enough time in the day to get everything done. Our responsibilities to school, friends, and family can be enjoyable, but can also become stressful. Here are some tips for prioritizing and balancing these responsibilities:

  • Block out time in your schedule for well-being activities, study sessions, and daily tasks like eating/sleeping.
  • Sit down and list all of the things you need to get done in the upcoming week. It might be helpful to assign certain tasks to specific days of the week.
  • For each item on your list, apply the following “test:” Is this something I must get done, should get done, or could complete? Assign each task to a category according to its priority.

Manage Stress

It’s normal to feel stress in our daily lives. But when stress builds up and we don’t have ways to cope with it, we can feel exhausted. Here are some tips for coping with stress that might help the next time you are feeling overwhelmed.

  • Plan something to look forward to
  • Take a walk outside
  • Unplug from social media for one night per week
  • Write down your thoughts and feelings
  • Meditate, do yoga, move your body
  • Watch a favorite movie or TV show
  • Treat yourself to something special

At the end of the day, do whatever helps you to calm your mind and feel refreshed. If you are still struggling with stress, feel free to reach out to CAPS or look for resources on the Heels Care Network.

Prioritize Sleep

With everything going on in our lives, it can be easy to put sleep on the back-burner and prioritize our relationships and work. But the reality is, without sleep, it’s much harder for us to function. Our health, relationships, and work all suffer with minimal sleep, keeping us from being our best selves. Follow these tips for better sleep:

  • Set up a sleeping environment that works best for you. Many people benefit from cool, dark, quiet rooms. You can use things like blackout curtains or a white noise machine if that is helpful.
  • Set consistent wake-up times and bedtimes. This helps your body regulate its natural sleep cycles and will help you feel energized and ready for the day.
  • Try to avoid stressful activities immediately before bed. Having a relaxing routine, such as reading a favorite book or taking a hot shower right before bed can help calm your mind.
  • Prioritize sleep. At the end of the day, there will always be more things to do. Making sleep a priority will help you get the amount of rest that your body needs – over time, you will learn to complete your work around your sleep schedule. After all, the most important thing is taking care of yourself.

Wellness Resources on Campus

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Hey Tar Heel! 🐏 Did you know that your campus fees cover many well-being services at Carolina? It’s true – you have access to lots of resources focused on supporting your health care, mental health, and overall wellness! As you focus on your needs this semester, reach out to these services and see how they can support you.

Campus Health: Campus Health offers a variety of medical services to all students, including immunizations, gynecological care, gender affirming care, dental care and more. All students, graduate students, postdocs, and partners/spouses who pay the Campus Health fee (typically included in your student fees) are eligible.

Counseling and Psychological Services (CAPS): CAPS is a confidential service focused on providing mental health support. Services include individual and group therapy, access to embedded counselors, medication management, and referral coordination. CAPS is available to all students, graduate students, postdocs and partners/spouses who have paid the Campus Health fee (typically included in student fees).

Campus Health Pharmacy and Student Stores Pharmacy: These two pharmacies are available for all your medication needs. The pharmacies can fill new prescriptions, refill ongoing medications, provide vaccines and give access to over-the-counter medications. Check out the International Travel Clinic for Carolina students who are traveling globally, and the OTC vending machines in Rams Head and the Carolina Union.

Student Wellness: Student Wellness offers a variety of resources focused on promoting well-being. This includes webinars on different dimensions of well-being, an alcohol and substance use resource center, and sexual health resources. Student Wellness also offers wellness coaching – a free service available to all students, graduate students, and post-docs where coaches work with students to meet their wellness goals.

Heels Care Network: This collection of mental health and wellness resources is designed to support everyone on campus, and includes information on finding support groups, learning strategies for promoting mental health, connecting with trainings or advocacy organizations, and finding wellness events on campus.

Campus Recreation: Campus Rec offers a wide variety of fun activities and facilities to promote your physical health including several gyms, swimming pools, outdoor courts/fields, and climbing walls. Every student receives access to Campus Recreation through their student fees, meaning that there is no extra cost to using Campus Rec’s facilities or equipment, participating in fitness classes, or playing intramural sports. Be sure to check them out – there’s something for everyone!

Nutrition Philosophy

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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 at least 2 food groups at each snack. This will help keep you 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.

Nourishing your body means recognizing and responding to your body’s needs while enjoying a wide array of delicious, nutritious foods. By practicing mindful eating, you can develop a healthy relationship with food and promote your overall well-being.

Happy HalloWeek!

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Our campus and community love celebrating Halloween, so consider getting in on the fun by watching a scary movie curled up on the couch with some treats, carving a pumpkin, dressing up in a punny costume, or joining one of the activities listed below.

Remember that some Halloween traditions can include risk. Here are some strategies to have a safe and fun Halloween! 

Wear the right costume.

  • Pick something that is easy to move and see in, and keeps you comfortable.
  • Avoid cultural appropriation. The general rule of thumb is if your costume represents a culture or ethnic group, or pokes fun at those groups in any way, it’s not a costume you — or anyone — should wear. 
  • Never carry fake weapons or items that could appear to be a weapon. 

If you drink or use, be smart about it.

If you choose to use substances, have a plan. 

  • Set a limit for yourself ahead of time since it’s hard to know when to stop once you’ve started. 
  • Use the buddy system to hold each other accountable.
  • Know how much you consume. Consider bringing your own or making your own so you can better understand how much you’re using.
  • If you drink alcohol, eat a good meal beforehand and drink water throughout. 
  • Don’t drive under the influence, and don’t ride with someone who has been drinking or using.

Plan ahead.

  • Be sure your phone is fully charged before you go out for the night and make sure the volume is turned on in case a friend is trying to reach you. Don’t let your phone out of your sight—it could save you in case of an emergency.
  • Decide in advance when you are heading home, and have plans to get home safely.

Trust your gut.

On Halloween or any other night if something “just doesn’t feel right” trust your instinct. Say something if you feel safe doing so, or take your buddy and leave the situation.

Have fun.

Find ways to have an enjoyable, healthy, and safe Halloween week!

Setting Yourself Up for Success

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The Science of Creating and Maintaining Habits

People are creatures of habit, following similar rhythms each day. But shifting our rhythms towards health can be difficult. Thankfully, shifts during times of transition can be ideal for incorporating new habits and set yourself up for success. Because changing habits means disrupting your routine, it can be more effective to add new behaviors or remove unwanted ones when other big changes are happening – like the start of a new semester. Here are research-informed strategies to help you start your year with positive routines:

Stack Your Habits

Look for patterns of behavior you already implement every day and connect new habits with those existing ones. For example, while you brush your teeth, you might stand on one foot to practice your balance. Or every day when you wake up, do a few minutes of yoga before you shower and start your day.

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. During times of transition, you can create schedules that block daily time for your health – eating meals, moving your body, spending time with friends, meditating – anything that helps you be your best self.

Be Flexible

Try to give yourself grace – if you miss the scheduled time, go later that day. If you miss a day, start again as soon as you can.

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 favorite audiobook or podcast only while doing your new habit. This offers immediate reward of hearing that next installation to help you build your habit. Do your new activity with a campus organization to meet new friends, or pick your favorite person and schedule time to do your thing together.

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