5 Highly Nutritious Foods to Promote Your Health

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By: Fajr Zahid, Zuckerberg College of Health Sciences Well-being Leader 

While I’m sure many of us have been encouraged to incorporate healthy foods, such as fruits and vegetables, into our diets, it is important to consider the specific benefits provided by the foods we consume, and the impact that they have on the well-being of our bodies. In this article, I will be discussing five highly nutritious foods, and some of the health benefits they offer.

  1.  Dark green leafy vegetables 

Some examples of these vegetables include spinach, leaf lettuce, kale, and romaine lettuce. These types of vegetables contain a high content of vitamins, minerals, and fiber, which can reduce the risk of obesity, heart disease, high blood pressure and mental decline. Research has also found that the carotenoids which give dark green leafy vegetables their pigmented colors can inhibit the growth of specific breast, skin, lung and stomach cancers. Furthermore, they are a great source of vitamin K, which can provide protection against inflammatory diseases and osteoporosis. 

  1. Fish 

Fish are loaded with protein, vitamins, and other nutrients which may help in reducing the risk of high blood pressure, strokes, and heart attacks. Salmon is a great source for omega-3 fatty acids, which are essential to our diet; these healthy fats provide several health benefits, such as reducing the risk of cancer. Fish also contain high levels of vitamin D, which helps to strengthen bones, and vitamin B2, which may reduce inflammation of nerves. Additionally, fish have been proven to contain wound healing properties, and their proteins (such as immunoglobulins) aid in defending the body against viral and bacterial infections. 

  1. Berries 

According to Eric Rimm, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, “On average, people who eat more berries seem to live a little bit longer.” Berries contain important nutrients, including potassium, magnesium, vitamins C and K, fiber and prebiotics (which help promote a healthy gut). Eating blueberries is associated with a reduced risk of developing type 2 diabetes. In addition, eating berries high in anthocyanins, such as blueberries and strawberries, can help regulate weight. Intake of berries is also associated with a reduced risk of heart attack and improved learning and memory. 

  1. Nuts & Seeds 

Nuts and seeds are known to be good sources of protein, fiber, vitamins and minerals. Since their fat content is not fully absorbed by the body, they can help to regulate body weight and provide protection against the development of heart disease and diabetes. These foods are also rich in phytochemicals, which act as antioxidants. Nuts in particular are considered to be a good source of vitamin E, which helps protect against cancer and osteoporosis. 

  1.  Avocados

Avocados, a personal favorite of mine, contain key nutrients, including healthy fats and fiber, as well as anti-inflammatory and antioxidant properties. They are rich in vitamin C, vitamin E, and vitamin B6, which promote a healthy immune system. Avocados also have a high potassium content; this is important to note because, according to the U.S. Department of Health and Human Services, potassium is considered a “nutrient of public health concern.” This is due to Americans’ lack of consumption of this mineral, which is critical for several bodily functions including those of the nervous system, as well as regulation of blood pressure. The high fiber content of avocados also promotes the growth of healthy bacteria, which is essential to a healthy digestive system. 

I hope you found this blog post to be helpful and informative, and that you are able to incorporate some of these health-promoting foods into your own diet! 

References: 

https://www.healthline.com/nutrition/leafy-green-vegetables#kale

https://extension.wvu.edu/lawn-gardening-pests/news/2023/03/01/leafy-greens-arepacked-with-vitamins#:~:text=The%20vitamin%20K%20of%20dark,osteoporosis%20a nd%20preventing%20inflammatory%20diseases. 

http://www2.ca.uky.edu/agcomm/pubs/FCS3/FCS3567/FCS3567.pdf 

https://pubmed.ncbi.nlm.nih.gov/34455321/#:~:text=Fish%20is%20proven%20to%20 possess,%2C%20cardioprotection%2C%20and%20hepatoprotection%20properties. 

https://www.hsph.harvard.edu/news/hsph-in-the-news/fresh-berries-are-among-the-h ealthiest-foods-you-can-eat/ 

https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds#

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9455928/#:~:text=There%20is%20a ccumulating%20evidence%20suggesting,health%20and%20immune%20system%20mo dulation. 

https://www.healthline.com/nutrition/avocado-nutrition#gut-health

https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits#5

Improve Your Well-being

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By: Mia Andrade, Kennedy College of Sciences Well-being Leader

Self-care is all about ensuring that your physical and emotional needs are met. I think self-care is one of my favorite aspects of well-being. I enjoy dedicating certain days to self-care and find joy in skin care and hair care routines. The relaxing and de-stressing feeling of throwing on a robe and a face mask on a Sunday evening is an example of an ideal self-care activity that I love to do! Let’s explore different types of self-care to improve your well-being.

  1. Social Self-Care

Close connections are important to your well-being, as we have close people in our lives who care about us. As college students, our lives become busy, but it is important to make some time to meet your social needs. 

Questions to consider:

  • What are you doing to nurture your relationships with friends and family?
  • Are you getting enough face-to-face time with your friends?
  1. Spiritual Self-Care

Nurturing your spirit can come in many ways and allows one to develop a deeper sense of meaning and understanding of life. Spiritual self-care is essential, whether you enjoy meditation, praying, or attending a religious service.

Questions to consider:

  • Are you engaging in spiritual practices that you find fulfilling?
  • What deeper questions do you ask yourself about life and experience?
  1. Mental Self-Care

Our minds are the most powerful tools in our lives, and self-care activities have the power to help you stay mentally healthy. Some examples include practicing self-love and compassion, affirmations, or even reading a book.

Questions to consider:

  • Are you doing fulfilling things to help you stay mentally healthy?
  • Are you making enough time for activities that mentally stimulate you?
  1. Emotional Self-Care

Emotional self-care allows us to develop healthy coping skills to deal with uncomfortable emotions, such as anxiety and sadness. It’s important to incorporate emotional self-care into your life, whether that involves setting aside time for leisure activities or talking to a friend about how you’re feeling. Therapy and counseling (UML Counseling Services) are also helpful activities of emotional self-care.

Questions to consider:

  • Do you incorporate activities into your life that help you feel recharged?
  • Do you have healthy ways to process your emotions?
  1. Physical Self-Care 

Taking care of your body is crucial to your well-being. The mind and body have a strong connection, and we think better when we care about our bodies. Participation in physical activity and caring for your physical needs are key examples of physical self-care. Caring for your physical needs is often overlooked and should be prioritized. Some examples of this involve attending healthcare appointments, taking medications as prescribed, getting enough rest, managing stress, etc. 

Questions to consider: 

  • Are you getting enough exercise?
  • Are you getting adequate sleep?
  • Are you taking charge of your health?

Good self-care takes on many forms and involves doing what you enjoy. Some areas of your well-being may require more self-care than others, so it is important to ask yourself these questions and discover what works best for you. 

“Self-care is important because it helps re-establish balance and avoid burnout. It is often the mechanism of recalibrating and getting in touch with our ability to play, have fun, relax, and connect.”

 – Sabrina Romanoff

Thriving in Senior Year: My Wellness Journey

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By: Angel Molekunnel, Manning School of Business Well-being Leader 

Senior year ushers in a whirlwind of emotions – anticipation for the future and the uncertainty of what lies ahead. In this transformative period, I have found solace in embracing change. Mindfulness has become my steadfast companion, grounding me in the present amidst the chaos of transition. With the wisdom of friends and mentors, I navigated senior year’s uncharted waters by fostering resilience and embracing the unknown with optimism.

As the demands of senior year escalate, striking a balance between academics and personal well-being becomes paramount. Through trial and error, I have uncovered the delicate art of balance. Setting achievable goals and boundaries has been instrumental in safeguarding my mental and emotional well-being. By crafting a schedule that honors both my academic commitments and my need for self-care, I mitigated the risk of burnout. I recognized that prioritizing my well-being is crucial for sustainable success.

Life’s journey is rife with challenges, yet our response to adversity defines us. In the crucible of senior year, I have honed the art of resilience. Armed with self-reflection and self-compassion, I have confronted obstacles with unwavering resolve, viewing setbacks as opportunities for growth. Supported by my community’s unwavering encouragement, I navigated senior year’s peaks and valleys with grace and grit.

Being a student from UMass Lowell has taught me invaluable life lessons that have prepared me not only for academic success, but also for life beyond college:

  • Resilience: I have learned to find strength and growth in adversity.
  • Self-discovery: Exploring passions and values has deepened my understanding of myself.
  • Time management: Balancing academics and personal life has honed my organizational skills.
  • Adaptability: Flexibility and open-mindedness have helped me navigate change.
  • Community: Meaningful connections have provided support and belonging.

As graduation looms, I am reminded of the profound importance of nurturing connections. In the final chapter of my college journey, I cherish the bonds forged with friends, family, and mentors. These relationships form the bedrock of my support system, offering solace in times of uncertainty and jubilation in moments of triumph. Together, we weave a tapestry of shared experiences and cherished memories, anchoring me in the present as I prepare to embark on a new chapter.

Standing on the cusp of graduation next semester fills me with profound gratitude and pride. Each milestone and lesson has sculpted me into the person I am today. True success, I have learned, transcends accolades; it is measured by the relationships nurtured and lives touched. With my heart brimming with gratitude and a spirit ablaze with anticipation, I embrace the future, knowing that the lessons learned and memories cherished will accompany me on the journey ahead.

The Value of Reflection

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By: Julia Yeadon, College of Fine Arts Humanities and Social Sciences Well-being Leader

As I write my final blog post in my beloved position as a Well-being Leader, I have begun to think of all of the opportunities and experiences that have led me to this point. In just one month, I will complete my chapter as a student and Well-being Leader at UMass Lowell. Thinking of leaving this school and this position brings me great sadness, however, I have chosen to shift my focus toward what I am fortunate enough to bring with me into my next chapter. 

I have seen so much growth in myself throughout this past year, and I owe most of this to my position as a Well-being Leader. Through this position, my passion for helping others has grown immensely. I am in awe of the small effort it takes to make a big difference in those around us. In just a 30-minute meeting during my office hours, I held the power to positively change someone’s life. The first student I ever met with in my office hours came back to tell me how much of a difference my suggestions had made in her life. I was filled with such happiness and contentment. From then, I knew that wherever life leads me, I want to continue to make this kind of an impact. 

I have always been the kind of person that has the next five years of my life meticulously planned out. This year, I learned to live in the moment and allow life’s opportunities to lead me onto my next journey. I started this school year beginning my bachelor’s-to-master’s program in Applied Behavior Analysis. However, I end this school year preparing to attend Bridgewater State University to earn my M.Ed. in School Counseling – a career that perfectly aligns with the values of being a Well-being Leader. 

To my fellow seniors, I encourage you to reflect. Reflect on the hardships you have endured during your time in college, and how you have strived to overcome such challenges. Reflect on what you have learned, both inside and outside of the classroom. Reflect on the people you have met, who have contributed to your personal and academic growth over the past four years. Finally, reflect on your own growth. Take pride in the diligence and effort you have committed during your time at UMass Lowell that has led you to the person you are today.

Many of you may think – what now? Whether you are continuing your education, starting a new job, or taking some time off before engaging in your next journey, take a moment to celebrate this accomplishment. As of 2022, only 37.7% of individuals ages 25 and older hold a bachelor’s degree or higher. Be proud that you are moments away from being part of this small percentage.

I am grateful beyond words for the impact the Well-being Leader program has had on my life. To my fellow Well-being Leaders, thank you for being the perfect role models by demonstrating the power we hold to make a difference in the lives of others. To Hannah, thank you for being the most inspiring mentor and encouraging me to follow my dreams. Finally, to the students I have met throughout this year during my office hours, I wish you the best of luck in all of your future endeavors and hope that my efforts to help you have led to a ripple effect. Imagine how beautiful this world could be if we all act on this same passion of helping others.

References:

https://www.census.gov/newsroom/press-releases/2023/educational-attainment-data.html

The Transtheoretical Model of Behavior

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By: Yashvi Patel, Kennedy College of Sciences Well-being Leader

In one of my Health psychology classes this semester, I learned about the transtheoretical model of behavior change. As summer is rolling around and the weather is getting warmer, it is the perfect time to work towards goals and build better habits! I wanted to share the transtheoretical model, which helped me get into fitness. The great thing about it is that it can be applied towards any “problem” behavior or something you want to change about yourself.  

There are five stages in the transtheoretical model of behavior change: precontemplation, contemplation, preparation, action, and maintenance. I used to be at the first stage of this model, precontemplation, which is characterized by a lack of intention to change and unaware that not engaging in exercise is a problem behavior. I always aspired to be more toned and muscular, but I would procrastinate. Truthfully, it was because I was embarrassed at the thought of going to the gym, such as not knowing how to use equipment. I was discouraged of the fact that results would not be instant and I would be signing up for something that is a long term commitment. I just woke up one morning and realized I wasn’t ever going to be fully ready until I really set foot in the gym. 

I moved into the contemplation stage where I acknowledged that my behavior was a problem and needed to take action in the near future. To get to this stage, it is important to develop self-efficacy. I imagined the improvements I may see (desirable appearance, better mental and physical health) if I took control of this whole process and developed the persistence to carry through with my plans. For me to get past the contemplation stage, I needed to develop a positive outlook. People’s awareness about their health habits are important in producing behavior change. I needed to feel like I was in control of the process and consequences, and I needed to incorporate the strategy of cognitive restructuring. The goal of cognitive restructuring is to replace stress producing thoughts or negative thoughts with more balanced thoughts that are not stress provoking.  I wanted to modify my internal monologues to promote physical activity. To accomplish this, I charted down my negative self-thoughts, countering them with positive thoughts, such as altering the constant belief that “I cannot do it” to “I can do it.” I reminded myself to “trust the process” by writing it on a sticky note and pasting it onto my bathroom mirror, so that it is the first thing I see each morning as I brush my teeth. These positive self-talks turned into affirmations that I recited each morning leading up to my workout.  

In self-efficacy, it is important to contemplate the desirable changes before putting intervention plans into effect. I learned that there are positive mental, physical, and physiological outcomes for this behavioral change of exercising. Exercise is known to reduce anxiety, stress, and depression, enhance cognitive functioning, and improve academic performance. It also increases metabolism, improves sleep, and reduces risk factors for chronic illnesses like heart disease, diabetes, cancer, and obesity. 

The next stage is preparation, in which I intended to make small modifications to my behavior. I started by purchasing running shoes, weights, and gym equipment, and saving workout YouTube videos that allowed me to develop an exercise plan. I prepared myself for more vigorous physical activity by engaging in more household chores than usual and going for a walk once a day. These were slight modifications in my daily life that would allow me to get to the more intensive activities.   

Next is the action stage where I modified my behavior and adopted this newly formed habit of working out and holding myself accountable to it. In this stage, I developed a workout routine and established contingency contracting, in which a friend or family member would hold me accountable through rewards (such as going to the movies) or punishments for skipping a workout (such as staying in for the weekend). I took advantage of my strong social support, including my family and friends who are also into fitness. Having a gym buddy helped me to adhere to my intervention plan. Every morning, I went for a jog with my dad and grandpa. Cardio is known to strengthen the heart and lungs and reduce fatigue. My friend used to go to the Campus Recreation Center at UMass Lowell at 7 am each day. I started joining her every other day before my morning classes. I remembered pre/post-workout stretches (from when I used to run track in high school) that I was able to teach her so that we could do them together. From time to time, my friend and I exchanged fitness reels to add to our workout as I got more comfortable. I used to save them and integrate them into my workout routine.  

The last stage is centered around maintenance. It stresses the importance of continuity in healthy habits and the prevention of relapse to old behaviors. I developed a set of coping mechanisms for other risk factors that may bring me back to inactivity. Personally, when I have too many exams and homework, I struggle with motivation to engage in physical activity. I learned to incorporate time management strategies so that I can make time for my workout routine. I blocked off one-two hours every morning for physical activity and did not budge around that. I reminded myself of the importance of being consistent in working out every day or every other day because it’s hard to get back into it once you take even a small break. I would also constantly remind myself of my long-term goals of working out (abs, muscles, endurance, and strength) because results are not instant and can take months or even years to achieve. It brings me back to the idea of self-efficacy and being in control of the entire process from start to finish. For me to declare it as a healthy habit, I needed to be in continuity for at least six months. Once I made it past six months, I was devoted to maintaining this habit as I could risk reverting back to my old ways. It is a fact that inactivity can return the muscles to their pre-training levels. 

I hope you can use this model to change any type of behavior you view as a problem and use concepts such as self-efficacy, social support, and positive self-talks to become a better version of yourself! You can even reach out to a Well-being leader, like myself, if you want to develop a model for any type of behavior. Together, we can build healthier habits and incorporate them into your schedule. 

 References:

https://www.ruralhealthinfo.org/toolkits/health-promotion/2/theories-and-models/stages-of-change#:~:text=Contemplation%3A%20There%20are%20intentions%20to,maintained%20for%20the%20long%2Dterm.

Navigating Schedules

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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. 

Many people end up “behind schedule” for several reasons. I’m actually behind schedule for a few things as I type this. The more important aspect of creating a schedule is realizing that not everything will be done in the time frame that you originally planned for it to be completed by. An assignment might take longer or even a shorter amount of time than expected, causing you to be ahead. Here are some ways you can make the most of your schedule:

  1. Be content with not finishing everything at once.

As someone who is doing a million things at once, it is often super challenging to complete everything on my to-do list in a singular day or even a specific time frame. I suggest following my three steps to help combat this issue:

  • Plan per week instead of per day/study session. 
  • Try to focus on one specific task rather than an entire course load. 
  • Pace yourself.

Doing these three steps helps to reduce my stress levels while also allowing me to understand what I need to be doing and when I need to complete my assignments.

  1. Find a schedule type that works for you.

Some people vary in the types of schedules they use/prefer. I have multiple schedules that track different things. For example, I have one just for classes, one for assignments, and another for non-academic things like specific dates I plan to meet with friends. The apps I listed below help me keep track of everything I need to do and know:

  • Notion 
  • Google Calendar 
  • Journal 
  • Reminders 
  • Good Notes 

Scheduling can be very tricky to say the least. It took me a few weeks to understand what my schedule needed and how to stay consistent. What might work for you may not work for someone like me and vice versa, and that is fine. Take it one day at a time and be patient with yourself.

Until next time,

Sai 

Navigating Coffee Consumption in College

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By: Medi Woldemichael, Manning School of Business Well-being Leader

In college, coffee often becomes a staple in our daily routine, serving as an important source of energy and focus. However, the relationship we have with coffee can significantly impact our overall well-being. It’s important to find a good balance in drinking coffee, this way, you can enjoy its deliciousness and benefits without drinking too much and facing problems.

The advantages of moderate coffee consumption are clear: improved concentration, alertness, a potential mood boost, and protection against Type 2 diabetes. However, excessive intake can lead to negative effects like sleep disruption, increased anxiety, and dependence. With such knowledge, I have compiled some helpful suggestions to minimize these negative effects:

Strategies for Balanced Coffee Consumption

  1. Timing

Consuming coffee late in the day can interfere with sleep. Limit coffee intake to the morning and early afternoon to avoid sleep disturbances.

  1. Quantity

Keep track of how much coffee you’re consuming. A standard cup is about 8 ounces, which can quickly add up in larger servings.

  1. Be Mindful of Additives

Adding too much sugar and cream can reduce the health benefits of coffee. Choose to add just a little to keep your coffee healthy.

  1. Listen to Your Body

Individual reactions to caffeine vary. Pay attention to how your body responds and adjust your intake accordingly.

  1. Seek Alternative Energy Sources

Don’t rely solely on coffee for energy. A balanced diet, regular exercise, and adequate sleep are essential for maintaining energy levels.

Coffee can be a beneficial part of your college experience if consumed wisely. Understanding how to balance your coffee intake can help you enjoy its benefits while avoiding the drawbacks. By implementing these strategies, you can maintain a healthy relationship with coffee throughout your college years.

Additionally, there’s a perk for taking care of your well-being: students who meet with a Well-being Leader can receive a Starbucks voucher. It’s a great incentive to engage in a conversation about your health and well-being, plus you can enjoy a coffee on us!

The Benefits of Therapy

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By: Fajr Zahid, Zuckerberg College of Health Sciences Well-being Leader

Therapy can be highly beneficial in helping to treat a wide array of emotional challenges, including mental health conditions, stress, adverse life events, and trauma. It can also help individuals to better understand themselves and their behavior, which is important when trying to overcome such challenges. While therapy is often thought of as a one-on-one session between a patient and a mental health professional, such as a therapist or counselor, there are many different forms of therapy, each targeting a specific goal or outcome. Here are a few common types:

  1. Cognitive-behavioral therapy (CBT)

CBT aims to help people identify and alter unhealthy behavior patterns and replace them with healthier, more effective behaviors. This type of therapy works well for individuals with mental health disorders, such as depression and anxiety. 

  1. Interpersonal therapy (IPT)

IPT places an emphasis on improving relationships and helping patients learn to express their emotions in healthy ways, as well as improving communication skills. This therapy type is known to work well for individuals struggling with depression.

  1. Family therapy

Family therapy builds stronger communication between family members, and helps in handling and solving conflicts more effectively. Certain forms of this kind of therapy are often used in cases of eating disorders and bipolar disorder. 

  1. Psychodynamic therapy 

Psychodynamic therapy focuses on helping people better interpret and understand their unconscious emotions and feelings, which may be affecting their mental well-being and behavior patterns. 

  1. Art therapy

Art therapy helps people express their emotions and promotes healing through art forms such as drawing/painting, music, and dance. 

It is important to find the right fit for yourself when beginning your journey with therapy. It may take some trial and error before you find what type of therapy works best for you. While it takes time and patience to begin seeing improvements in your struggling areas, there are many potential benefits to utilizing therapy as a form of treatment for your mental health concerns. These benefits include, but are not limited to:

  • Increased strength and resilience against fears and mental struggles
  • Overcoming negative/unhealthy behaviors, attitudes, or coping mechanisms
  • Improved relationships and communication skills
  • Finding relief and peace among difficult life events
  • Boosted self-esteem and self-confidence
  • Newfound knowledge to handle strong emotions, such as grief or anger
  • Healing from past traumas

If you often find yourself struggling with mental health and experience difficulty overcoming these struggles, talking to a therapist or counselor could be of great benefit to you. It is important to keep an open mind and to remain patient throughout your journey, as it may take time to adjust and find your best fit (in terms of both your provider and the type of therapy). I hope you found this article to be useful, and that you are able to apply some of the things I mentioned to improve your own well-being. 🙂

Resources:

https://www.mhanational.org/therapy

https://www.psychiatry.org/patients-families/psychotherapy

Ramadan and Spiritual Wellness

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By: Doa Jamal, Francis College of Engineering Well-being Leader

Ramadan

Ramadan, the holy month in the Islamic lunar calendar, holds special significance for Muslims as they engage in a daily fast from sunrise to sunset, refraining from food and drink. Starting this year on March 10th, with the inaugural day of fasting on March 11th, Ramadan stands as one of the five core pillars of Islam.

This fasting ritual goes beyond mere abstention; it serves as a profound form of worship, enabling Muslims to rejuvenate spiritually, strengthen their religious awareness, and intensify their devotion to God. By consciously restraining their desires throughout daylight hours, individuals embark on a transformative journey, initiating and concluding each day with prayer and worship. The fast encourages mindfulness and appreciation for blessings, as Muslims express gratitude to God. Enduring abstinence fosters a heightened awareness of the scarcity of essential elements like food and water in different regions.

Moving beyond its religious aspects, Ramadan inspires Muslims to instigate positive changes, cultivating habits that extend beyond the holy month. This involves avoiding sins such as lying and backbiting, promoting virtuous conduct, and contributing to personal development.

Recognizing the broader significance of fasting, individuals from diverse faiths adopt this practice for reasons such as religion, health, spirituality, and more.

~~~

Spiritual Well-Being

However, spiritual wellness does not necessarily include religion (though it can). Spiritual wellness is defined as striving for equilibrium and unity through an exploration of significance and connection, delving into your fundamental principles (morals and ethics), deciphering how you interpret life events, and identifying what gives you comfort and relief.

Some goals to work on your spiritual well-being can be:

  • Ponder and explore your personal values. 
  • Ask questions to understand and clarify those values. 
  • Gain awareness of how life experiences shape and alter your values. 
  • Recognize variations in the values of others. 
  • Seek meaning in your life. 
  • Foster integrity by aligning your actions with your values.

Sources:

  1. https://yaqeeninstitute.org/what-islam-says-about/ramadan 
  2. https://www.uml.edu/wellbeing/dimensions/spiritual.aspx
  3. https://www.northwestern.edu/wellness/8-dimensions/spiritual-wellness.html#:~:text=Spiritual%20wellness%20is%20defined%20as,may%20not%20involve%20religious%20activities.  

Types of Breaks to Help With Studying

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By: Mia Andrade, Kennedy College of Sciences Well-being Leader

As the semester is approaching an end, it is important to keep up with assignments and all that comes your way. Breaks are essential in keeping you refreshed and maintaining that momentum to finish your semester off strong. When deciding to take a break from studying, it can help to start by asking yourself, “What do I want out of my break?” Does it help you relax? Does it excite or challenge you? Effective breaks are important and will leave you feeling revitalized and motivated to study. 

There are four different types of breaks that may help when you need to take your mind off studying: 

  1. Get creative. 

Creative activities come with many potential benefits. They can help you improve your memory, exercise your right brain, give your prefrontal cortex a break, and help your brain produce dopamine. Some suggestions may be:

  • Setting a new goal
  • Learning something new
  • Allowing yourself to daydream
  1. Move. 

All types of movement are a great way to take a break. Moving around and completing a small task helps build productivity and motivation to continue studying. Moving around also improves alertness and attention span. Sometimes changing the setting you are in during a study session can help avoid boredom and produce calming effects. Some activities you can try are:

  • Changing your environment
  • Completing a small chore
  • Going for a walk
  1. Nourish your body and mind. 

Taking care of your body and mind is essential to foster a productive study session. Its many benefits include stress relief, increased productivity, and increased attentivity. This is my favorite type of break to take! As a pre-med student, most of my time is devoted to studying and completing assignments. I find the nourishment of my body and mind crucial to helping me excel in my academics. Naps have to be my favorite. Some ways I would suggest accomplishing this type of rest may be:

  • Meditating
  • Taking a power nap
  • Listening to music
  • Having a snack
  1. Socialize. By socializing with other people, you create a positive emotional state for yourself. You feel socially connected to others and can take your mind off studying for some time before getting back into the game. Some ways you can utilize your break to socialize may be:
  • Calling a friend or family member to catch up
  • Going to the dining hall to meet up with friends

Overall, taking breaks in between studying is important in maintaining your well-being. As students, we need to prioritize breaks between studying and classes to allow our bodies and brains to reset and avoid burnout. Taking care of yourself is top priority!