The semester is rapidly coming to an end, and finals week is approaching more quickly than many of us would like. The end of the school year is exciting, but it can also be stressful; projects start to pile up, our to-do lists get longer, and exams come up more frequently. During such a busy time, it's more important than ever to take care of yourself and protect your mental health. We've put together a mental health survival guide to help you end this semester on a high note.
Mental health tip #1: Get organized
Set up a study/homework schedule and stick to it. Break big projects down into smaller, more manageable chunks, set artificial deadlines for each task, and reward yourself for checking things off of your to-do list. Remember to incorporate regular breaks into your schedule--they'll prevent burnout and keep you feeling motivated.
Mental health tip #2: Take some time for yourself
Take some time to listen to your favorite music, treat yourself to a meal off campus, take a long shower, or watch an episode or two of your favorite show to wind down after a long day of hard work. You aren't a study robot, and you don't have to put a complete moratorium on fun or relaxation during finals.
Mental health tip #3: Lean on your support network
Make time to hang out with your friends (or just set up camp in Rush Rhees together), and think about giving your loved ones a call. It can be easy to isolate yourself during such a busy time, so make an extra effort to stay connected to people whose company you enjoy.
Mental health tip #4: Take care of your body
Eat regular, balanced meals with plenty of protein, fruits, and vegetables, and take it easy on the processed junk and sugar. Limit your consumption of alcohol and caffeine, and drink plenty of water instead. Make sure you're moving--go to the gym, take a walk outside, or try yoga to help with feelings of stress.
Mental health tip #5: Get plenty of sleep
Most young adults need 7-9 hours of sleep a night, and the better rested you are, the better you'll feel. Sleep deprivation can worsen stress, impair your memory, and trigger unpleasant mental health symptoms, so set yourself up for success by getting the rest you need.
Mental health tip #6: Make use of campus resources
Ask your professors and TAs for help if you need it, stop by the writing center for help with your history papers, and take advantage of all the tutoring resources at CETL. These people and offices are here to help you succeed!
Mental health tip #7: Be kind to yourself
Push yourself and strive to be the best that you can be, but realize that perfection is an illusion and that your grades don't define your worth or value. Congratulate yourself for working hard, learning a lot, and doing your best, and try not to put too much pressure on yourself to get that A on your transcript.
If your struggles with mental health lie beyond the realm of the temporary stress of finals season, remember that the University Counseling Center (UCC) is always here for you as a resource. Their office is open for appointments 5 days a week, with a professional-on-call available 24 hours a day for urgent and emergency situations. UCC’s staff is trained to help with problems like anxiety, depression, relationship issues, stress management, substance use, self-harm behaviors, eating concerns, and more. If you are concerned about yourself or any UR student, don’t be afraid to call UCC at (585) 275-3113 or visit their office on the third floor of the University Health Service building. Remember that you are not alone—there are so many resources on campus and beyond to support you in whatever you might be going through.
Online mental health resources:
UCC self help resources: information regarding several common areas of concern including depression, anxiety, eating concerns, self-injury, suicide, and more
UCC mental health screening: take a quick and anonymous online screening to determine whether the stress symptoms you're feeling are signs of a more serious mental health concern
UCC guide for faculty and staff: how non-student members of the university community can help students in distress
CARE Network: members of the university community can submit anonymous referrals expressing their concern about a student. Once a referral is submitted, the CARE Network initiates a coordinated response with the appropriate individuals, staff, and offices to provide the support the student needs.
CARE Resource Center: locate potential sources of support on the UR campus for a variety of personal, social, emotional, and academic concerns
24/7 Emergency phone numbers:
National suicide prevention lifeline: 1-800-273-8255
Crisis text line: text HOME to 741741
UCC Professional-On-Call: 585-275-3113
We in the history department wish you a happy, healthy, and successful finals season!