Staying on top of your physical and mental well-being is crucial to your success during grad school. Sometimes our personal needs get pushed aside when juggling schoolwork, family, career, and other obligations. The fact is that prioritizing your self-care is essential to your success at school. After all, you can’t give what you don’t have, and if you are running on empty, you won’t be able to perform at your best.
While self-care and remaining active come easy to some, getting started can be a bit more difficult for others. If you’re having trouble figuring out ways to stay mentally and physically fit, we’ve compiled a list of suggestions to help you remain on top of your game throughout your graduate program.
Did you know that staying hydrated is one of the best things you can do for your mind and body? Bear in mind that soda, energy drinks, juices, and vitamin waters loaded with sugar are not the best or healthiest options to keep yourself hydrated. The magic elixir is water– good old-fashioned H20.
Drinking water and staying well-hydrated have been shown to improve your energy levels and brain function, which we all know is critical to doing well in school.
The CDC also recommends other low- or no-calorie beverages to stay hydrated, including:
Also, keep in mind there are other ways to help you stay properly hydrated, such as eating fruits and vegetables with high water content, like watermelon or cucumbers.
This one may seem obvious, but so many people don’t get enough exercise. It’s common knowledge that exercise helps improve your physical health, but did you know it can also help improve your mental health? Making time to exercise, even if it’s just going for a quick walk during the day, can help boost your energy and clear your mind.
Exercise is linked to a number of benefits, including improving memory and thinking skills which will serve you well as you continue your studies. Getting proper exercise can also improve your sleep, reduce stress and anxiety, and improve your ability to focus and concentrate, among a slew of other benefits.
It might seem counterintuitive to get away from your studies when you’re stressing about them but making time for socialization is not only a good idea, it is essential for your well-being. Maintaining a healthy social life is key to achieving a sustainable balance between school, work, and your personal life. Socializing is not only good for your body, but it’s also good for your mind. Research has shown that social interaction can help sharpen memory and cognitive skills, improve recall, and make us more resilient to stress. Whether scheduling a happy hour or a lunch date, socialization enables you to decompress, lightens your mood, and adds to overall happiness.
With homework and research paper deadlines, it’s easy to put sleep on the back burner. According to the American Academy of Sleep Medicine, sleep deprivation negatively affects student performance and can affect learning and memory. Tips for getting enough good quality sleep will include:
Your motivation to pursue your graduate degree may have been to advance yourself personally and professionally. But in our pursuit of career advancement, life continues around us, and we may be asked to take on additional responsibilities. Setting boundaries helps establish a clear line between schoolwork, personal life, and professional obligations. It might seem unnecessary at times and even a bit excessive, but having a clear separation between these categories can benefit you now and in the future. Setting boundaries will help stop you from getting overtasked and keep you focused on your studies.
It can be easy for us to isolate ourselves and make the journey a solo mission, but if you take a step back, you will realize that many people are cheering you on and ready to help you achieve your goals. Remember, you have a whole team of people ready to support you whenever you are in need – friends, family, neighbors, professors, and advisors. If you are struggling, take a moment to identify what exactly you need, who you can ask for help, and what you should ask. Including others along the way is a great way to build a strong support network to help get you through graduate school.
Attending graduate school is incredibly exciting and rewarding, but it takes a lot of energy and focus. Be mindful along the way and dedicate time and space to practice self-care strategies. Integrating self-care into your weekly routine will pay dividends in supporting the success of your grad school journey and help you lower stress and be happier and healthier. It will make the journey that much more rewarding!
Attending graduate school is incredibly exciting and rewarding, but it takes a lot of energy and focus. Be mindful along the way and dedicate time and space to practice self-care strategies. Integrating self-care into your weekly routine will pay dividends in supporting the success of your grad school journey and help you lower stress and be happier and healthier. It will make the journey that much more rewarding!
