The Science Behind Taking Breaks

By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

With impending finals, and many projects and assignments to complete, it is critical to remember to take breaks. When you spend too much time focusing on one singular task, you start to burn out your brain. Research shows that taking breaks can significantly improve your studying and improve your focus. Taking a break can help you and your brain refresh. 

What qualifies as a good break? It can be anything that encourages you to move, get creative or socialize! A good break can range from a 5 minute stretch to a 50 minute workout. Trying to break up the monotonous routine of constant working can help make those study sessions easier and more productive. 

One of the biggest traps is turning to social media or technology for a break. A recent study found that using social media as a break can drain your mental energy. Taking phone breaks can slow down your progress instead of helping you recharge. 

The Unwind Your Mind campaign, launched by UMass Lowell’s Office of Student Life & Well-Being, focuses on moving away from technology and exploring healthier, alternative activities to recharge. You can read about some of the work the office has done so far to help promote digital wellness here: https://www.uml.edu/news/stories/2024/unwind-your-mind.aspx

If you’re unsure how to utilize your break time, here are some suggestions: 

  • Go for a walk
  • Take a shower
  • Meditate
  • Stretch
  • Call a friend
  • Have a good meal

Taking a break looks different for everyone, and that’s okay. Whether it’s a quick walk, reading a book, or simply breathing deeply, what matters is stepping back, letting go of responsibilities, and giving yourself the time and space to truly relax and unwind. You deserve it.

Citations:

https://health.cornell.edu/about/news/study-breaks-stress-busters

https://www.bustle.com/p/taking-a-break-by-looking-at-social-media-doesnt-help-your-mind-reset-a-new-study-says-18682642
https://learningcenter.unc.edu/tips-and-tools/taking-breaks/

Enhancing Your Emotional Wellness

By: Kuldeep Derola, Francis College of Engineering Well-being Leader

As college students, life can often feel like a balancing act. Between exams, deadlines, social commitments, and personal responsibilities, our emotional well-being can take a backseat. However, focusing on emotional wellness, one of the eight dimensions of the wellness wheel, is essential to leading a balanced and fulfilling college life. Emotional wellness is all about understanding, managing, and expressing your emotions while building resilience to challenges. On campus, it’s a cornerstone for achieving academic success and personal growth.

Why Emotional Wellness Matters

Emotional wellness plays a crucial role in mental health and personal development. When we prioritize it, we can improve our ability to handle stress, form meaningful relationships, and make decisions that align with our values. For us students, emotional wellness can have a direct impact on our academic performance, social interactions, and overall happiness. Ignoring this vital aspect of well-being can lead to burnout, anxiety, and a lack of motivation, making it harder to thrive in college.

Ways to Improve Emotional Wellness on Campus

If you’re looking to enhance your emotional well-being, here are a few actionable steps you can take:

Take Advantage of Campus Resources: At UMass Lowell, you can access free or low-cost resources to help you navigate emotional challenges. Whether you’re dealing with stress, homesickness, or other personal issues, reaching out for support can make a big difference. If you’re unsure where to start, this website includes resources that can help support you: https://www.uml.edu/wellbeing/dimensions/emotional.aspx.

Build a Support Network: Surround yourself with people who uplift and support you. Friends, mentors, and even student organizations can provide a sense of belonging and community. When you share your feelings with trusted individuals, it can help lighten your emotional burden and give you new and helpful perspectives on life.

Practice Self-Care Daily: In the hustle of college life, self-care often gets overlooked. However, small acts like getting enough sleep, staying active, and eating well can improve your emotional health. Self-care also includes finding time for activities you enjoy, such as journaling, meditation, or a hobby that helps you recharge.

As a Well-being Leader, I can help you enhance your emotional wellness by providing:

  • Peer Support: Sometimes, all you need is someone to listen. I’m here to provide a safe, judgment-free space for you to share your thoughts and feelings.
  • Stress-Management Strategies: I can introduce you to mindfulness techniques, relaxation exercises, and time management tips to help you stay calm and focused during challenging times.

I’m available at Southwick Hall-250B (Deans’ Office) every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

Citations:

Mayo Clinic. (2023). Stress Management: Manage Your Stress for Better Health. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management
Harvard Health Publishing. (2023). The Importance of Self-Care for Mental Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/self-care

The Importance of Staying Organized

By: Nokomis Bramantecohen, College of Fine Arts, Humanities, and Social Sciences Well-Being Leader

Although it is commonly mentioned as the secret to success, the concept of organization is more important than simply meeting deadlines and acing tests. It is an essential skill that can benefit us in our personal, professional, and academic lives. Creating and keeping an organized environment can help us be more productive, feel less stressed, and balance the numerous responsibilities within life. I have developed a structure that helps me personally stay grounded, calm, and on top of my obligations, and because of this, organization has become a crucial component within my daily routine. 

My Organizational System: The Three Planners

To manage the various aspects of my daily life, I rely on a combination of tools that cater to my different needs. For my day to day activities, I use a calendar in which I note down key commitments such as my class schedules, work shifts, field hockey practices and games, doctor and dentist appointments, and other broad activities and events. Using a calendar helps me see a visual layout of everything that I hope to complete within the month. This serves as the backbone of my system for organization, helping to ensure that I can plan out my time effectively and avoid overcommitment. 

For academic-related responsibilities, I use another notebook/dedicated planner. In this notebook, I first write the date, and then I start listing the classes that I am taking. Under each class, I draw little squares and jot down upcoming  assignments, so when I finish an assignment, the box gets checked off. In this notebook, I write down all of my assignments, upcoming exams, and project deadlines. Drawing the little boxes and then checking them off once they are completed makes me feel rewarded as it allows me to prioritize important tasks and track my progress. Having a separate space for organizing academic work also ensures that I can focus on my studies without feeling overwhelmed by other responsibilities. 

In addition to my calendar and notebook/planner, I also use a large notepad (shown above) with a fun template, which serves as a complex to-do list. This to-do list is divided into various sections such as “Top Priorities,” “For Tomorrow,” and “Don’t Forget.” It also includes a general area to write down upcoming tasks  and even a small notes section. This notepad is where I track my personal tasks that are not academic or work related. For example, I will jot down activities related to field hockey, household chores, meetings and calls, appointments, etc. here. These methods of organization help me create a nice separation of personal life and academic life, while maintaining clarity and focus on what needs immediate attention. 

Finally, I use a journal to reflect on my emotions and process my thoughts in a positive manner. Journaling has been a valuable tool for my emotional well-being, and being able to dedicate a space to let out all of my different emotions allows me to see a new perspective on life. Having this safe space that allows me to be my most vulnerable self helps me manage stress and maintain my overall mental health! 

The Importance of Organization

The benefits of staying organized extend far beyond school and into every stage of life. In high school and college, practicing organizational skills can help us manage coursework, extracurricular activities, and social commitments. However, as we transition further into adulthood, responsibilities and expectations tend to pile up. As for our future careers, managers and bosses often expect efficient time management, stellar organization, and the ability to juggle multiple tasks at once. Without strong organizational skills, it can become easy to feel overwhelmed or fall behind. 

In the professional world, being organized can also help set you apart from other employees. Managers and bosses value people who can meet deadlines, stay on top of projects, and pay attention to details. Strong organizational skills often  demonstrate reliability, which can help build professional success. In personal life, staying organized can also help improve relationships, reduce stress, and free up time for the things that truly matter, like spending time with loved ones or pursuing hobbies that you have an interest in. 

Organization isn’t just about productivity; it is about creating a structure that supports your goals and well-being. It is a habit that evolves with you and adapts to your needs. Whether you are managing academic assignments, planning a vacation, or setting a long term goal, having a system in place ensures that you can approach challenges with confidence and are equipped with the tools to do so!

Building Your Own System

The beauty of organization is that there is no one specific way to do it, or rules and guidelines to follow. My system works best for me because it reflects my lifestyle and the areas in life that I try to prioritize. For someone else, their system might look entirely different, and that is okay! One of the best pieces of advice that I have is to experiment with various kinds of organizational styles and strategies, and find one that resonates with you. It may involve using a digital calendar, a bullet journal, or a really simple to-list written on a sticky note; whatever the method is, make sure that in the end it is helping you succeed, rather than stressing you out!

Having a calendar, planner, to-do list, and journal might seem extremely excessive to some, but for me, it is the anchor that helps keep me steady amidst all of the chaos (especially during midterms and finals). These tools not only help me stay organized, but they also remind me of the importance of planning and preparing ahead in order to achieve success and balance. They also motivate me into continuing to do and pursue the things that I am passionate about. 

All in all, organization is not just a skill, but also a mindset. It’s a way to take control of your time and responsibilities so you can focus on your priorities in life. While the tools we use to help us stay organized may change over time, the rewarding feelings of preparedness and success remain the same. Organization is a skill that grows with you, becoming a lifelong asset that empowers you to thrive in every area of life!

Sleep Smarter: Tips for a Restful Night

By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

In today’s fast-paced world, sleep can often feel like a luxury rather than a necessity. Between classes, homework, jobs, and social life, college students do not usually have many hours in the day left for themselves. However, the key to achieving success and improving your mental health may lie in something as simple as getting enough rest.

When you sleep, your brain gets a chance to process emotions and recharge for the next day. Without enough of it, you may be setting yourself up to feel more anxious and overwhelmed. On the flip side, good sleep can work wonders for your mind. When you’re well-rested, you’re better at handling challenges, thinking clearly, and keeping your emotions in check. Sleep even helps to boost those feel-good brain chemicals, like serotonin, that uplift your mood.

Simple Tips for a Better Nights Sleep

  1. Create a Sleep Sanctuary: Make your bedroom a calm, cool, and comfortable space. Consider adding oil diffusers with calming scents like lavender or chamomile to promote relaxation. 
  2. Unwind Mindfully: Incorporate relaxing activities and calming pre-sleep rituals such as reading a book, journaling your thoughts, or practicing meditation to ease your mind before bed. 
  3. Avoid Screen Time: It’s best to reduce exposure to blue light from screens at least 30 minutes before bedtime. If avoiding screens isn’t possible, consider using blue light-blocking glasses or enabling night mode on your devices. Instead of scrolling through social media or watching TV, replace screen time with calming activities like stretching, reading, or listening to soothing music. 
  4. Avoid Certain Foods before Bed: Consuming beverages like caffeine and alcohol right before sleeping can affect your sleep cycles throughout the night. Even eating a big meal right before bed can disrupt bedtime and keep you awake. If you’re in the mood for a snack before bed, try something small and light. Decaf tea, crackers, or fruits are some of my personal favorites. 
  5. Create a Sleep Schedule: This one has been one of the hardest challenges for me. Everyone wants to sleep in on the weekends, but having a sleep schedule where I go to bed and wake up around the same time each day has made a huge difference in my sleep. Of course, there are some mornings when the snooze button feels impossible to resist—life happens, and that’s okay! Being consist overall is a small change that can have a big impact on your overall well-being.

Good sleep is the ultimate life hack for staying sharp, keeping your emotions in check, and showing up as the best version of yourself. So, go ahead—treat your sleep like the priority it deserves to be. 🌙