By: Fallon Weiss, Well-Being Leader for the Kennedy College of Sciences

The further I get into my college career, the more I’ve learned that being a student isn’t just about showing up to class — it’s about surviving the waves of academic pressure that come out of nowhere. Some weeks are manageable… and then suddenly, you hit that moment. The crunch time moment. Maybe it’s an upcoming exam worth 40% of your grade, a project that turned into a monster overnight, or three deadlines that somehow landed in the same week. Sometimes it’s not even one specific class — it’s the sheer volume and speed everything seems to demand all at once.

We’ve all felt it: that tunnel-vision, brain-buzzing, “I have to pull it together right now” mentality. You’re scrambling to catch up, stay afloat, and somehow keep the rest of your life from falling apart in the process. And even if you can push through, it’s still a struggle — and pushing too hard for too long can snowball into burnout, anxiety spikes, emotional exhaustion, and even slipping behind in the classes that weren’t stressing you out before.

So since we’re halfway through the semester and finals are creeping closer every day, I wanted to put together something for this month that focuses on not just surviving crunch time, but surviving it in a way that doesn’t destroy you in the long run. These tips are here to support both your mental and physical well-being and your academic health, so you can get through the storm without burning yourself out completely. Without further ado — here’s my Crunch Time Survival Toolkit:

FALLON’S TOP SEVEN TIPS FOR SURVIVING “CRUNCH TIME”:
TIP #1: 15-30-15 Studying Tactic: This is a tip I learned over the summer to help with my ADHD, but I’ve found it also does wonders when my brain is foggy or my motivation is hitting a low. 

Whenever you have a blocked out time for studying, have a timer nearby and set the first 15 minutes of your hour setting up your study space. This means finding a quiet spot, pulling up notes, study guides, or flashcards, and getting rid of any distractions. All this set up will help put your brain to a productive mindset, which gives an extra boost for study time. After the timer goes off, set 30 minutes for focused study: 30 minutes is a good starting point, but if you’re feeling confident you can change it to 45 minutes or even an hour if you think you can handle it. After the timer goes off, and this is the tricky part – set the third timer for 15 minutes of break. Now, when I say break I mean a mental break, this is no time to get pulled into a phone game or a gaming session. Step away from your study space. Take a short walk, listen to some music, watch a short video (don’t go down the shorts video rabbit hole!), or even just lay down for a bit. This will recharge your brain for the next round of study. 

This technique is mostly applied to studying, but if you need this boost on homework or chores and it works? Please do so! Motivation is hard to find once you’ve lost it, but this technique has saved me many times before.

TIP #2: Have a Strict Schedule – and Make Sure You Follow It: No, I’m not talking about a formal academic schedule, though having one is great for blocking out your day to ensure you have time for homework and study. I’m talking about a schedule around everything else. When you’re in crunch time, your mind will make every excuse to skip out on or push off taking care of your body. It’s happened to me too. I’ll be so zoned into a coding project, that when I see it’s 5:30pm and I start to feel hungry, my mind will say something like: “Five more minutes, just until this project is finished. It’s more important.” Then suddenly it’s 8pm, and I’m rushing out to grab something at the dining hall before it’s closed for the night. But these habits are not healthy, and if you want to be at 100 percent, your body needs care. 

Have an alarm set on your phone to remind you to get meals, to shower, and to make sure you get to bed at a healthy hour. Your body needs three meals a day, a shower every other day, and at least eight to nine hours of sleep each night to function optimally the next day. If it doesn’t get those necessities, it’ll start to work against you: Brain fog, higher anxiety or depression levels, hunger shakes, binge eating to makeup lost meals, your skin breaking out in acne or rashes, and worst of all, leaving yourself more open to contract sickness from your immune system taking a hit. All this can lead you to doing even worse in classes where you wanted so badly to do well. In the end, it’s a balance. A balance that has to be respected. So when the alarm on your phone goes off, find a stopping point and tear yourself away from the desk. Trust me, in the end it’s for your best interest, and believe me when I say your body will thank you.

TIP #3: Hydration Equals Causation: Hydrate, hydrate, hydrate! Our bodies are mostly water, and when you’re under academic pressure, your brain is basically running a marathon every day — so you need to fuel it like an athlete. When you’re dehydrated (and it doesn’t take much), your brain starts conserving energy. That’s when the brain fog, headaches, irritability, random sadness, sudden exhaustion, and inability to focus come crashing in. Sometimes the problem isn’t that you “can’t focus” — it’s that your brain physically can’t because it doesn’t have what it needs to function.

A simple goal to aim for: one full water bottle per class or study session. If you struggle with plain water, add flavor packets, fruit slices, or carbonation — whatever gets you to drink more. And one harsh truth I learned the hard way: coffee, energy drinks, and soda don’t count toward hydration: in truth, almost all of them dehydrate you at a faster rate due to the amount of caffeine within them. They’re fine to have sometimes, but if they’re the only things you’re drinking, your brain is going to be running on fumes and fighting you every step of the way.

So don’t think of drinking water as “a bonus” — think of it as one of the most basic survival tools for academic success. Your brain can’t help you pass a class if it’s dried out like a sponge. Fill your bottle at the start of your day, keep it with you, and refill when you can. It sounds so small, but hydration really can be the difference between a productive day and a meltdown day.

TIP #4: Stress Consuming Your Mind? 1-Minute Reset: Stress hits fast—sometimes over something tiny, sometimes for no reason at all—and suddenly your brain is spiraling, your heart is racing, and everything feels impossible. When that happens, give yourself a one-minute reset. Sit back or plant your feet firmly on the floor, close your eyes if you’re comfortable, and inhale for four seconds, hold for two, and exhale for six; repeat that pattern four times. It’s simple and private enough to do anywhere—before an exam, after a coding bug, mid-study meltdown, or even in the middle of a tough lecture. That breathing rhythm signals to your nervous system, “We’re safe, we’re okay”, which lowers your heart rate, turns down the panic, and lets your brain return from fight-or-flight mode to focus mode. It may seem small, but that single minute can be the difference between shutting down and moving forward.

TIP #5: Don’t Know Where to Start? Find What You Don’t Know: For big exams, often a lot of topics end up among what you could be facing – and for finals? The whole semester worth of material. Before I go into focused studying, I find knowing what I need to focus on and what I don’t can help me better prioritize my time. Sure, I’ve looked over class notes and thought: “Oh, I totally understand this” and think I know it, but almost always when test time comes around – those questions are the ones I get stuck on. So, how do you know what you know and what you don’t know? If your professor has any exam review or practice tests, many of them will have example problems that will most likely look like exam questions. When you have time, answer each as if it were the actual test – put your brain’s retention to use. Then, go over the answers with an answer sheet and compare. Any problems you got incorrect? Mark them as topics to focus on when it comes to your study time. If your professor doesn’t have any exam review or practice tests, don’t worry! Sometimes redoing a few old homework problems from each section you’re being tested on can work as well, and if it’s more definition-based? Quizlet’s test generation with their study sets can work wonders. Make sure you’re marking down what you need to review someplace you can see it – Notes app, a notebook, a Post-It – wherever. And refer back to it, crossing out topics as you go over them.

TIP #6: The Group That Studies Together, Aces Together: I know you’ve probably heard this one before on every study tips poster or RA board, but it’s foolproof for a reason. If you have a few people you click with, or even a friend that you share a class with, inviting them for a study session can really help boost productivity. Professor office hours are great for those problems or questions that it feels no one can answer, but if you’re stuck on a topic, sometimes having someone else who can explain it to you in a way you can understand can help it really click. Google and tutors can sometimes use so much technical language to explain a topic that you end up feeling more lost than when you began. A study group can also keep people accountable and focused while still maintaining a laid back, relaxed vibe to your studying that those focused study sessions by yourself can lack. This won’t work with every single person, and it’s good to be aware of who will help you truly study and who will get you distracted when picking a study group. Some friends are great people to hang out with, but terrible study partners. Make sure you’re choosing wisely.

TIP #7: Study Consistently, Study Differently: Repetition is great for retention, and keeping yourself consistently tested alongside your regular academic homework will make sure those topics truly start to stick. But using the same study methods every single day will make it feel more like a chore, and your brain will crave something different. Not every single test will look the same, questions will look different – why should your studying not do the same? If you’re a big fan of flashcards, mix it up on Quizlet by trying one of their games instead. If you’re more of a visual learner, try watching and taking notes on a few educational videos for the topic. If you love those group study sessions but need alone time to focus study, make your own Kahoot! and test yourself over and over until you get that fast timing score. Rewrite your notes, draw that diagram on a whiteboard, maybe even in your notebook! Generate new practice tests for yourself, test others, go wild! Make studying fun by always looking for new ways to reinforce the material – that way, your brain will always be hardworking and engaged during study time. After all, one study method never truly fits all.

At the end of the day, “crunch time” isn’t a test of how smart you are or how hard you can push yourself — it’s a test of how well you can take care of your mind and body while the pressure is high. None of these strategies are about being perfect; they’re about giving yourself structure, compassion, and momentum when everything feels overwhelming. Some days you’ll follow every tip flawlessly, and some days you’ll barely manage one — and both of those days count as progress. What matters is that you keep showing up for yourself, even in small ways. You’re not weak for struggling. You’re not behind because it’s hard. You’re a human being doing your best in a demanding season, and that is enough. So take breaks, drink water, breathe, make plans, and pick yourself back up when things get messy. You’ve already made it this far, and you’re capable of making it the rest of the way — one step, one hour, one day at a time. 

You’ve got this. <3 

By: Ashley Laleau, College of Fine Arts, Humanities and Social Sciences Well-Being Leader

Well… the weight of classes has definitely hit me these past few weeks; even when I felt like I was working hard, it somehow still felt like I was barely keeping up. Balancing emotional stress with academic expectations isn’t easy, and I know a lot of you might be feeling that same tug-of-war between what’s happening at home or internally and what school demands of you. If that’s you, please know you’re not alone, and you’re always welcome to talk with me about anything you’re navigating – whether it’s academics or something much more personal.

At the same time, like many students, I’ve been also trying to figure out how to balance my finances – budgeting, cutting back where I can, and giving myself grace when things get tight. This month was a reminder that financial stress doesn’t exist in a vacuum; it affects your energy, your focus, your ability to show up in class, and even your motivation to do things you enjoy. I’ve been learning to prioritize needs over wants, planning ahead for bigger purchases (like the guitar I’m hoping to get by the end of the year), and becoming more mindful about where my money goes each week. It’s still a work in progress – and honestly, some days it feels like an entire extra class I did not sign up for – but I know many of us are trying to figure out these same things quietly. You’re not alone if you’re feeling that pressure too.

In the middle of all that heaviness, I’ve also been finding moments that reminded me how grounding simple joys can be. One of the highlights of my month was spending time singing and dancing with my best friend. It feels like I’ve been tapping back into creative outlets lately, leaning on the people in my life who inspire me – friends who sing, dance, play instruments, and remind me how important it is to just express rather than perfect. That energy has made me want to reconnect with my own creative side again; I’m actually hoping to get a guitar by the end of the year so I can start practicing and bring that part of myself back to life. It’s not about becoming an expert overnight but about carving out space for something that feels nourishing and true to who I am. Fashion is one of my favorite mediums, and I love to express that through my locs, my outfit, my accessories. Each piece is a way to communicate my mood, my culture, and even my resilience. My hair has become such a powerful part of that expression – an extension of my identity that I get to style and celebrate every day.

All of this together – academic stress, personal pressures, creative renewal, financial juggling – has made this month emotionally complicated but also strangely clarifying. It reminds me how important it is to have support, to have spaces where we can talk,

decompress, or simply not hold everything by ourselves. So if you’ve been struggling with your classes, with things going on at home, with finding creative outlets, with money, or with anything else that’s been weighing on you, please know my door is open. You don’t need to have the perfect words or a “big enough” problem. If you want someone to listen, help, or just sit with you in whatever you’re carrying, I’m here. Let’s continue taking care of ourselves and each other, especially as we step into the next month and holiday season.

By: Sai Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello there,

It’s Sai, your local well-being leader, and today, we are going to be talking about self-care, especially with daylight savings.

A lot of people, myself included at first, like getting that extra sleep, but now wish that it wasn’t dark past 5 pm. So now I have tips for self-care just in time for finals to kick in! 

1. Hanging out with friends 

I know it’s getting cold, but that doesn’t mean you have to be alone! One thing I love to do is hang out with my friends; whether that’s in each other’s residence halls or simply studying together, it helps me stay positive but also be social. 

2. Finding new hobbies 

I think finding things you enjoy can also be fun. One thing I have picked up is video games. I personally just started playing The Sims 4, and it’s actually really interesting (and the base game is free). I also know some low-cost hobbies, like origami, reading, crocheting, etc.

3. Journaling 

With the weather and time shifting, journaling has definitely helped me stay on top of my emotional health, but also kind of helped with my intellectual health as well. Journaling for even 5 minutes a day definitely helps me when it’s super cold and dark outside. That and some hot cocoa! 

4. Indoor workouts

My last thing I’m going to mention is working out/physical activities. It could be something like going indoor rock climbing, like my friend Maddie, or doing yoga! Even though it is cold outside, that doesn’t mean that your physical health has to be put on pause! I personally really enjoy lifting weights at the campus rec center and playing indoor tennis, too! 

This time shift can be A LOT to take in! I know for me, I’m still not fully adjusted yet either. Just remember that although the weather outside is shifting, that doesn’t mean you have to put what brings you joy on pause! Maybe you might even find something new you like, and the weather will be the least of your concerns! But enough of me talking; I’m actually going to play The Sims 4 on my PlayStation! 🙂

Till next time,

Sai

By: Sai Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello there,

It’s Sai, your local well-being leader and, today, we are going to be talking about scheduling, more importantly when you are behind schedule. 

Making friends can be challenging for various reasons, whether it’s due to a busy schedule, shyness, or simply not knowing where to begin. Well, I am here to help you get started. 

First, you have to ask yourself a few questions:

• What are my interests/hobbies?
• What qualities do I look for in a friend?
• Where/When can I meet new people?
• Do I want more on-campus friends or off-campus?

These four questions will definitely get your brain started thinking. Let’s use me as an example. I am a public health major who specifically wants to make friends while on campus. How would I do that? The first thing you might hear someone suggest is joining a club.

1. Joining a Club

Joining a club at UML can be extremely fun for varying reasons. You can find people who share similar hobbies to you and meet new people. My favorite part about joining a club/organization is that they aren’t major-specific. Let’s use me again as an example. Let’s say I wasn’t a public health major, but I wanted to join the public health club. You are more than welcome to! 

But Sai, what if I can’t make club times and only have time for school? Well, I have another potential solution. 

2. Creating/Joining a Study Group

Creating and/or joining can have numerous benefits. I know that every semester, I try to join a study group so I can study with others and meet new people. Also, the best part about study groups is that it’s a way for you and everyone involved to bond over things you may not have done before. Let’s say the class you’re studying for is a major-specific class; it grants you the perfect opportunity to create semester-long or even lifelong friendships. 

But Sai, what if I don’t want to do either of those? Well, here is another suggestion.

3. Going to Campus Events

This is personally my favorite thing to do. Whenever I find myself having free time, I often go to CampusGroups or Corq to find all the random events on campus. For example, the Serenity Center hosts Wellness Wednesday events every Wednesday for the fall and spring semesters. They have things like therapy dogs, blanket making, board games, etc. If that is maybe not your speed, maybe check out the UMass Lowell Instagram. They post new events every week that are student-led. 

Making friends is hard, whether you are a freshman or a senior like me. It’s also not about how many friends you have or the number of things you do, but the quality time you have with people who like you for you. Take it one day at a time and be patient with yourself.

Until next time,

Sai 

By: Fatin Rahman, Francis College of Engineering Well-Being Leader

As engineering students, we often take pride in overworking ourselves, running on energy drinks, surviving on four hours of sleep, and shutting ourselves away all weekend to “lock in.” It’s almost a badge of honor, scoffing at wellness initiatives because, really, who has time for that?

Earlier this semester, a close friend, a straight-A student, came to my office hours. Between tears, she admitted how overwhelmed she felt. The stress of endless assignments and exams made her chest tighten; she could barely sleep or eat. She asked if I ever felt that way. Truthfully, I said no. I’d always prided myself on maintaining balance between school, work, and my well-being. I helped her make an action plan: go home, rest, spend time with family, and forget homework for a while. Health before deadlines.

It worked. She returned recharged! I felt proud to have helped not just as a friend, but as a well-being leader.

A few weeks later, on my birthday, we planned to work together on an assignment and celebrate after. I had spent the weekend before celebrating early so I could focus on midterms during the week. But that Monday, as we sat down to work, I couldn’t focus. My inbox was full, club events needed planning, and exams loomed ahead. For the first time, the balance I prided myself on began to crumble. My chest felt tight. I asked if we could take a walk.

As we walked by the river, I broke down. On my birthday, of all days. I cried about everything I hadn’t done, all the expectations I felt I was failing to meet. But my friend didn’t let me spiral. She spoke gently, filling the silence with reassurance, and reminded me that it was okay to fall apart. That moment redefined how I viewed wellness. I had spent so long trying to be perfect, hitting deadlines, responding to every message, staying constantly “on.” I didn’t realize how much I’d trained my body to live in panic mode.

That day, I learned something simple but life-changing: it’s okay to disappoint others if it means taking care of yourself. Deadlines can wait. Emails can go unanswered. The world won’t end if you rest. We get so uncomfortable choosing ourselves because we equate rest with failure, but in truth, choosing yourself is strength.

We never ended up going out that night. Instead, I went home, did a face mask, and watched my favorite show. My friend told me she’d handle the rest of the assignment. It was the most unexpectedly peaceful birthday I’ve ever had.

Being a well-being leader doesn’t mean you always have it together. It means recognizing when you don’t, and giving yourself permission to rest. True wellness isn’t just about balance, it’s about compassion, for others, and for yourself.

So lean on the people who care about you, just as they lean on you. When things get heavy, choose your well-being first, because you can’t pour into others if you’re running on empty.

By: Ashley Laleau, College of Fine Arts, Humanities and Social Sciences Well-Being Leader

As October comes to a close, I’ve been reflecting on how much the past month has been about finding balance – between academics, personal goals, and time for the people and activities that make life meaningful. Classes have been in full swing, and I’ve felt myself settling into a good rhythm. Between lectures, assignments, and study session, I’ve been learning how to manage my time more effectively. One of the highlights of my academic life this month has been working on a manuscript with my research service learning (RSL) professor, Dr. Sarah Merrill. It’s been a rewarding challenge in seeing how all the pieces slowly come together in written form. This month, I’ve continued with the 75 Hard Challenge, and while it hasn’t been easy, it’s definitely been worth it. Sticking to the workouts and yoga, reading daily, and maintaining consistency has strengthened not just my body, but my mindset. I’ve learned how much discipline plays a role in creating momentum – especially when life gets busy. Every day I complete another task, I feel a little more confident in my ability to stay committed to my goals. I’ve also made sure to prioritize my well-being, which has been just as important as my academic and fitness goals. Spending time with friends and my best friend has been the perfect way to unwind and recharge. We’ve tried new restaurants (definitely one of my favorite ways to explore), gone roller skating, and even had a cozy fondue night. These little moments have reminded me how important it is to slow down and enjoy the present – to laugh, share stories, and make memories outside of my usual routines. 

October has been a month of balance and growth – proving that I can challenge myself while still finding joy in the process. As I head into November, I want to carry the same mindset (despite burnout peak!). And always remember, you don’t have to carry the weight of this semester alone! I’m here to connect with you guys every Tuesdays @10am-2pm in O’Leary Library 109 to talk through whatever you may need. Good luck to everyone with the rest of their semester! 

By: Fallon Weiss, Kennedy College of Sciences Well-Being Leader

So. Two years left.

I’m halfway through my college career, and looking back on myself in the previous year? For the lack of a better phrase… I was completely uncentered. My spring semester last year was mountainous, and while I struggled to keep up, I felt the stress more than ever. Stress came from everywhere – professors, assignments, and worst of all, myself. I was my own worst critic, the one person in my own head shouting at me to do better, to just understand and learn as easily as it seemed everyone else did. I was getting assignments turned in, I was grasping the material, but the cost of it was mentally self-destructive. I wound up stuck in a metaphorical hole, trying any and all tools to get myself out of it. My emotions chopped and changed. I was more irritable over the smallest of things. I felt so weighed down by my assignments that even when I did manage to have a break after a few weeks, it didn’t help. That burned out feeling stayed within me, and no amount of naps or cups of tea could get my mind out of the web it was caught in. 

So, what did I do? I decided that I was going to take the summer to reflect, and focus all my attention inward. I couldn’t continue the path I wanted to walk like this – it was miserable. I talked with family and friends, and worked with my therapist to discover more about my brain and how it works. To make a very long story short, here I am: An ADHD diagnosis in one hand, and true introspection about how my brain decides to go about things in another. It finally made sense why I’d been struggling so much, and with that came self-acceptance, a breath of fresh air, and more determination than ever to tackle what’s left in my way toward my bachelor’s degree. So, as this year passes I’ll be sharing more of my experiences, hiccups present and past, as well as some of my gained wisdom from looking inward. Will it work for everyone? No, but I know it could work for some people. Maybe even just reading this, being honest and one-hundred percent with myself and my reflections here can encourage you to reflect and look inward this semester too. After all, understanding your mind is the first step to caring for it.

When you hit walls academically, what does your brain do? 

How do you spark motivation? Tackle imposter syndrome? 

What does your inner voice say? 

And, well, most importantly: If you feel stuck like I was, in a hole with nowhere to go, what do you do? What do you think you might need to change or adjust?

Because as someone who was there for a while, thinking I was out of reach for help for so long after trying everything I could think of: It’s not always as easy as a simple mantra. Deep breaths don’t fix where you are. It takes grit and it takes work, a lot of work. But, that’s okay, because trust me when I say that time and work for me was more than worth it.

Working on yourself is difficult, but you’re not alone. Mental Health and Well-Being looks different for everyone; one size doesn’t fit all. You have the power to tailor what you need and your support to what works for you. If you don’t know, that’s okay too! The wonderful, if messy, world of a Well-Being journey isn’t an easy one, but it’s yours. You’re the only one who can walk it: You control the pace, what roads you decide to follow, and what you focus on. And well, if you need it, blog posts like this and both online as well as in-person support around the Serenity Center will be there to provide insight and tips. If you’re ever interested in talking or meeting with me specifically, I’m hanging out in Falmouth 203A from 1pm to 3pm Wednesdays and Fridays. You can walk in or set up a time to meet with the link below – I’m happy to discuss anything with your journey and provide assistance however I can. 

My Meeting Schedule Link!
And, while small things can’t pull you out of every hole, they can remind you that you can climb – even if it’s just one foothold at a time. When it comes to your Well-Being, you have so much more power than you think. All you have to do is take that first step: Even if it’s something small.

By: Soham Sawant, Kennedy College of Sciences Well-Being Leader

There are many kinds of problems that a student faces, but the most dangerous ones are the smaller less noticeable problems that stack up over time. We usually think about the big student problems, right? Failing a final, a massive project blowing up, or just pure exam-week panic. But honestly, the scariest problems aren’t the loud ones. They’re the tiny, quiet issues that you barely even notice… until they stack up and everything suddenly feels like it’s falling apart.

It all starts small. The semester gets busy, assignments start piling up, and your sleep schedule takes the first hit. You stay up late, but you still have to drag yourself to that early class. The exhaustion builds. Pretty soon, you’re just too tired and you hit “snooze” one too many times. You skip class, and boom—you’re already behind. But that’s where the stacking really kicks in. Because you’re rushing to that next class you didn’t skip, you grab a coffee instead of breakfast. Now you’re running on low energy all day, which makes you burn out faster and makes that night’s homework feel way harder. See? One small problem (lost sleep) just stacked into three (being behind, bad nutrition, and burnout).

This “stacking effect” is happening all the time. Think about the “academic debt” you build up. You skip a 30-page reading, thinking, “Eh, I got the gist from the lecture.” Next week, you skip a 15-minute video. No big deal, right? But a month later, you’re in class, and the professor is referencing all those small things you missed. You’re completely lost. When it’s time for the midterm, you’re not just reviewing—you’re learning a month’s worth of material from scratch. Or what about the slow drain from your phone? You sit down to study and tell yourself, “Just a five-minute check.” Twenty minutes later, you’re back. This isn’t just about the lost time; it’s about losing “deep work.” Every time your brain switches from your problem set to social media, it has to hit reset and reload all that complex info. It’s mentally exhausting. An assignment that should’ve taken one focused hour now takes three frustrating hours, pushing your whole schedule back.

So, why is this a big deal to recognize?

You can finally figure out the real problem. When you’re failing, it’s easy to think, “I’m just lazy” or “I’m not smart enough.” That’s a dead end. The real diagnosis might be, “I’m only getting six hours of sleep,” or “My desk is a disaster zone.” You can’t fix “being lazy,” but you can fix your sleep schedule.

It makes overwhelming problems feel solvable. The idea of “getting my life together” when you’re swamped feels impossible. It’s a mountain. But this approach breaks it down. You can’t “catch up on a month of work” today. But you can “eat a real breakfast.” You can “put your phone away for 25 minutes.” Fixing one small thing gives you the energy to fix the next, creating a good cycle for a change.

This is how burnout really happens. It’s not one big explosion. It’s a death by a thousand cuts. Your energy and focus are like a battery. Every skipped meal, lost hour of sleep, and random distraction is a small drain. When the battery hits zero, you’re burnt out. Learning to spot and manage these small, stacking problems as a student is one of the most useful skills you’ll ever build. It’s not just about grades; it’s about learning how to run your life in a way that doesn’t run you into the ground—a skill you’ll need for your job, your money, and your relationships long after graduation.

By: Devansh Ramani, Francis College of Engineering Well-Being Leader

“A reflection on growth, nostalgia, and looking ahead as a college senior.”

This Fall, I officially became a senior. I’ve thought about this day ever since I first stepped onto campus, and now that it’s here, it feels both surreal and exciting. Over the years, I’ve created countless memories with friends — some who have already graduated, and others who will follow after me. But there’s one thing we all share: the realization that this might be the last time in our lives that we study not entirely out of our own volition, but to pass a class, earn a better grade, or better understand the field we’ve chosen to dedicate our lives to.

Looking Back

When I think back to my early college days, I can’t help but feel both regret and envy. Those were the times when I went to class not just to learn, but to meet new people, laugh, and make memories. I remember walking around campus with no real plan, just enjoying the freedom of being young and curious.

Now, as graduation approaches, I find myself reflecting on those moments with nostalgia. I miss the simplicity of those days — when the future felt distant and the present was enough.

Standing at the Crossroads

Today, my thoughts are filled with questions about what comes next. How will I face the world beyond college? What steps should I take to reach my goals and ambitions?

It’s a strange mix of fear and excitement — the uncertainty of leaving something familiar, but also the thrill of stepping into something new. Still, I know that these years at UMass Lowell will remain among the most precious of my life. Even if I forget some faces or moments, the lessons and emotions will stay with me forever.

Lessons Learned (and Still Learning)

Looking back, I realize I’ve done more silly, spontaneous things in college than in the rest of my life combined — and honestly, I wouldn’t have it any other way. I’ll probably do a few more before graduation too.

But I’ve come to see that what matters most isn’t the regret of what we didn’t do — it’s the nostalgia of what we did. So, to anyone still in their college years:

• Create memories.
• Make friends.
• Focus on your studies.

Because nostalgia feels a lot better when you’re building your future surrounded by people you love, rather than wishing you had done more when the moment was still yours.

Moving Forward

As I enter the final stretch of my undergraduate journey, I’m learning that the end doesn’t mean it’s too late to change or improve — it’s never too late. There’s still time to grow, to course-correct, and to chase the goals that once felt distant.

Each day left before graduation is another opportunity to take a step toward the person I want to become. The strive for greatness doesn’t begin after the diploma — it begins now, in the choices I make, the habits I build, and the effort I’m willing to give.

So as I prepare for what’s next, I’m choosing to move forward with intention, determination, and hope. When I walk across that stage to receive my diploma, I want to do so knowing that I didn’t just finish college — I became more of who I was meant to be.

“Cherish the now — because someday, it’ll be what you look back on with a smile.”

By: Minh Tran, Zuckerberg College of Health Sciences Well-Being Leader

There is a saying that goes, “The way to someone’s heart is through their stomach,” and I have come to really resonate with this idea over the past couple of years. As someone who indulges in the culinary world through my food blogs, I have found that food can be both comforting and unsettling. A well-prepared and delicious dish can leave me nourished and satisfied, whereas an ill-prepared and grotesque dish can leave me sick and uneasy. In a way, our emotions and feelings work in the same way. Just as we “stomach” the food we eat, you can stomach your feelings as well. Learning to understand what emotions not to “stomach” and what to enjoy can allow you to build better relationships with not only yourself, but others as well.

Imagine sitting in a Michelin-star restaurant. A nine-course meal awaits you, and with every bite you take, you can feel the warmth of the savory food on your palate and filling your stomach. Your friends and family gather around the table, laughing and engaging in conversation as you enjoy this delicious meal. You look around and are grateful for the food on the table and the people around the table. Likewise, emotions of joy and happiness fill you with that same warmth that the Michelin-starred meal provides. Emotions like joy, pride, hope, enthusiasm, and love extend that same warm feeling inside your stomach. You feel happy and truly feel grateful for the things around you. This positivity in emotion radiates off of you and reflects onto the people closest to you. When you bring joy into the conversation, people can feel that energy you are emitting and feed off of that as well. So, it is important to stomach the good emotions, because not only will you feel good about yourself, but it will have a positive effect on others as well.

Now imagine it’s a late night of studying. You are really hungry, but the only food in your fridge is old noodles from over a week ago. You heat it up and force yourself to eat the noodles despite an odd sour taste that lingers on your tongue. An hour later, you begin to feel nauseous and regret stomaching the old leftovers. The nausea prevents you from being able to focus on your studies, and you grip your stomach in pain and eventually throw up. This can be what it is like to pent up negative emotions. Negative emotions like guilt, anger, resentment, and frustration can give you that same nauseous feeling that those noodles gave you. When you hold onto negative emotions, in a way, it acts as a burden, which can contribute to your stress levels and overall mood. When the negative emotions build, they can affect how you go through your day and distract you from what is actually present. Like how the nausea distracts you from the stomach because of the pain, negative emotions can distract you from what’s important and make you focus on the stress. Stomaching these negative emotions can also affect those around you as well. When you’re keeping these feelings bottled up without a proper outlet, you can take out your emotions on those around you. Feelings of anger and resentment can build up, and when those closest to you try to talk to you, you may lash out because of all that built-up anger inside of you. It is important to understand that these bad emotions you stomach need to be released. Having it build up inside of you can create a bigger problem for you, and others can feel that negativity around you as well. Similar to how throwing up gives you a brief feeling of relief, letting go of these negative emotions can help you feel lighter. Understand that when you try to stomach negative feelings, it doesn’t only hurt you, but those around you who want you to be happy.

With all that said, emotions are more complex than food. This analogy gives a good example of how stomaching positive and negative emotions can affect you overall, but it is important to understand that just because not stomaching bad emotions can allow you to avoid negativity, it does not mean that bad emotions are not important to understanding yourself as well. Like all things, emotions require balance. You shouldn’t avoid trying to feel these negative emotions because it may allow you to feel better. However, negative emotions can provide an outlet in certain situations that being positive won’t allow you to feel. It is okay to stomach negative feelings at times because we all need balance within our lives. There are times when you may need to lash out or feel angry at certain situations. Being positive all the time won’t help you understand your emotions and how you feel. Sometimes letting these negative emotions show will help you understand how it makes you feel and why.

Certain feelings can be stomached, others need to be released in an emotional outlet. Your emotions and how you understand yourself are complex matter, and you know how you feel better than others. Similar to how you know what foods you like and what you don’t. Understanding the way to your heart is understanding what feelings you should stomach and shouldn’t, allowing you to build better emotional relationships with yourself and others.