Summary of "Self Care"
Overview / Campus Resources
The Office of Retention & Student Success helps students succeed academically and personally through one‑on‑one academic success coaching, workshops, classroom outreach, referrals, and advocacy.
Services offered
- Individual coaching (time management, study skills, self‑care planning)
- Student Success workshops (no registration required)
- Academic outreach in classes
- Referrals to campus resources (Career Development, Counseling Services, financial coaching)
- Virtual and in‑person appointments
How to access help
- Schedule via OnCourse
- Call or email the office
- Drop‑in student employees (Warner Center, room 214)
- QR codes link to the office website and self‑paced modules (Student Lingo) and workshop listings
Why Self‑Care Matters
- Self‑care is active, ongoing, and multidimensional (WHO definition). It should be proactive, not only reactive when stressed.
- Common signs of unhandled stress: exhaustion, headaches/muscle tension, migraines, irritability/mood changes, lack of motivation, distractibility, negative thinking, sleep/appetite changes, cognitive problems.
- Benefits of consistent self‑care: reduced stress, improved productivity and health (lower cortisol), better work–life balance, and prevention of burnout and compassion fatigue.
- Self‑care is not selfish.
“Self‑care is not selfish.”
Self‑Care vs. Self‑Indulgence
- Self‑care: activities that manage or prevent stress and support long‑term well‑being.
- Self‑indulgence: quick, avoidance‑based fixes (excess drinking, bingeing, emotional eating) that provide temporary relief but don’t address underlying issues.
4‑Step Self‑Care Approach
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Self‑assessment
- Use an 8‑dimension (SAMHSA) wellness wheel to rate yourself (1–5): social, emotional, spiritual, intellectual, physical, environmental, financial, occupational.
- Identify high dimensions (strengths) and low dimensions (areas to improve).
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Positive activities
- Pick sustainable, non‑indulgent activities for each low area and commit to a few specific actions.
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Boundaries
- Learn and practice boundary styles; healthy boundaries protect time and energy.
- Know your Personal Bill of Rights (e.g., permission to make mistakes, to say no, to ask for help).
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Positive affirmations
- Use daily affirmations to rewire thought patterns; place notes where you’ll see them.
Practical Self‑Care Activities & Productivity Tips (by Dimension)
Physical
- Eat nourishing meals you enjoy; stay hydrated and consider vitamins/probiotics.
- Aim for 7–9 hours sleep and consistent sleep hygiene.
- Move daily (e.g., a 30‑minute walk), get sun/Vitamin D, soak in nature, take relaxing baths/showers.
Environmental
- Tidy and declutter workspace and living spaces; make your bed.
- Change scenery when needed (short road trips, work in coffee shops).
- Use music or white noise for focus and sleep hygiene.
Financial
- Set financial goals and create a budget; use money‑management apps (Mint, NerdWallet).
- Explore on‑campus financial coaching (Scarlet & Gray Financial Coaching) or meet a financial advisor.
- Practice positive money affirmations and proactively address debt.
Occupational (school/work)
- Set goals, build skills, and identify enjoyable aspects of work/study.
- Create workplace/classroom connections and avoid chronic overworking.
- Use Career Development services for planning.
Social
- Cultivate supportive relationships and limit time with negative people.
- Reach out to friends, family, or pets; express gratitude and ask for help.
Emotional
- Journal; seek therapy/counseling when needed.
- Practice self‑love and healthy coping strategies; ask for help rather than isolating.
Spiritual
- Practice meditation, breathwork, or spend time in nature.
- Map core values and purpose; attend worship or other spiritual practices if relevant.
Intellectual
- Learn a new skill or language (e.g., Duolingo), read books, watch documentaries.
- Take novel classes, listen to podcasts, or do puzzles to stimulate the mind.
Quick Practical Tips Demonstrated
- Mini‑meditation / breathing exercises (1 minute) — doable daily; resources such as Headspace offer free videos and guided practices.
- Use self‑paced online modules (Student Lingo) for time management, procrastination, and self‑care.
- After assessing your wheel, commit to a small number (1–3) of concrete self‑care actions.
- Use boundaries and the phrase:
“No is a complete sentence.”
Boundaries & Self‑Protection
- Different relationships require different boundary styles; healthy boundaries are preferred.
- Setting boundaries is a form of self‑care that prevents exploitation and preserves well‑being.
- If people react negatively to your boundaries, you can limit contact or distance yourself when necessary.
Counseling & Additional Supports
- Counseling Services offers free short‑term counseling to students (approximately 10 sessions per academic year, virtual or in person).
- Counseling team members referenced: Charlie (lead mental health therapist), Katie (new counselor), Karen (limited caseload/intern).
- Workshops continue after spring break. Career Development and financial coaching remain available on campus.
Action Items for Students
- Complete the wellness wheel assessment; identify 1–2 low areas and pick specific self‑care activities to commit to.
- Practice short daily mindfulness (1–5 minutes) and maintain sleep/hydration routines to boost cognitive performance.
- Set at least one boundary this week (for example, say “no” to a nonessential request).
- Place one affirmation where you’ll see it daily.
- Reach out to academic success coaches or Counseling Services for help creating a plan.
Presenters & Sources
Presenters
- Stephanie — Academic Success Coach (Office of Retention & Student Success)
- Karen Gonzalez — Academic Success Coach & Counseling Services intern
Organizations & resources referenced
- Office of Retention & Student Success (Student Success workshops, coaching)
- Counseling Services (campus mental health team: Charlie, Katie, Karen)
- World Health Organization (self‑care definition)
- SAMHSA (wellness dimensions)
- Headspace (meditation app/videos)
- Student Lingo (self‑paced modules)
- Duolingo (language learning)
- Mint and NerdWallet (money apps)
- Scarlet & Gray Financial Coaching
- Career Development
Category
Wellness and Self-Improvement
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