Whether you are a first-year student living away from home for the first time or a seasoned Ph.D. candidate preparing to defend your dissertation, this time of the year brings a host of emotions. You may be excited about new opportunities while also feeling anxious about coming challenges. As you juggle responsibilities in academics, personal relationships and life, the Student Care Network is bringing you some tips and resources to empower you to take care of yourself.
Try the Headspace mindfulness app
- Vanderbilt offers free access to Headspace for students. The app is a research-backed digital tool for mindful living, with more than 1,200 hours of themed meditations, sleep content, mindful movement exercises and focus music. Headspace has been shown to improve sleep, reduce stress, improve focus and increase resilience and happiness.
Make sleep a priority and start a sleep routine
- Turn off your blue screen at least an hour before bedtime.
- Avoid caffeine late in the day.
- Set a bedtime reminder on your phone.
- Before going to sleep, try reading a book, deep breathing, mindful meditation or journaling.
- Try progressive muscle relaxation to fall asleep fast, or use Headspace’s sleep content.
Eat a well-balanced diet
- Your relationship with nutrition is a long and highly personalized journey. You can use Campus Dining’s NetNutrition tool to plan meals and help you meet nutrition goals.
- If you are interested in professional dietary advice, including navigating allergies, you can schedule an appointment with Emily Svennevik, a licensed dietitian with Vanderbilt Campus dining.
Stay hydrated
- Eight cups of water, or roughly three full water bottles, is a good goal to aim for.
- Be sure to adjust based on your individual needs, outside temperature and activity level.
- Bring a reusable water bottle with you to fill at hydration stations around campus throughout the day.
Move your body
- Exercise has physical and mental health benefits that are essential for wellness. The Vanderbilt Rec Center provides a full fitness program that includes functional training, yoga, dancing, cycling, boxing, outdoor adventure and intramural sports.
- Registration is open for the new school year.
- You can also browse student organizations for fun ways to get active with others.
Journal your thoughts
- There are benefits of writing down your thoughts, whether it’s just when you feel overwhelmed or you can make it a practice. Review your entries to observe growth and identify areas in need of support.
- If you’re not sure how to get started, you can try these journal prompts.
Set appropriate boundaries and allow for “me time”
- In the beginning of the school year, it is easy to overextend yourself with new and exciting opportunities. Set aside a time frame each day for yourself and do things that you enjoy and that give you time to relax.
Let friends and family know how they can best support you
- Set up a schedule to call or FaceTime family members.
- Identify some good friends with whom you can decompress after a week and communicate how you can support each other.
Find community
- Finding a community of people who share your interests, experiences and/or identities can greatly benefit your emotional well-being.
- There are a lot of ways to find community on campus, including student organizations and identity centers like:
In need of professional help? Turn to the Student Care Network
- You can explore support resources on the Student Care Network website.
- Meet with a Care Coordinator in Student Care Coordination and they will connect you with the appropriate resources.
- In case of a mental health emergency, contact the University Counseling Center at 615-322-2571 to speak with a counselor.
You at VU
At Vanderbilt, fostering a deep sense of belonging for every community member is a core value. You at VU encompasses campus resources needed for members of the Vanderbilt community to be well, grow and thrive physically, emotionally, mentally, socially and professionally. The You at VU portal is a one-stop spot where students, staff and faculty can find ways to connect to others, engage across campus and discover wellbeing support and resources. Each person who is a part of our campus shares one commonality: You belong here. For more information, visit vanderbilt.edu/youatvu.