Self-Care
In today's world, we are confronted with escalating challenges on both a global and societal level. This often translates to increased individual obligations as well. A lot of people are experiencing a growing sense of exhaustion and over-stimulation.
Balancing various expectations while studying frequently results in stress and can ultimately lead to exhaustion. Still, we often neglect to allow ourselves a moment of respite when we are feeling overwhelmed, despite the fact that this could represent a significant first step in prioritizing self-care.
What is self-care?
Self-care is the intentional act of focusing on one's own well-being and needs. It is vital for improving mental, emotional, and physical health.
Self-care does not equal self-optimization. It is not about becoming even more productive and efficient. The emphasis is on cultivating a kind way to treat yourself and your unique resources.
A clear understanding of your needs can also aid you in your studies. For instance, it enables you to identify which activities you find simpler or more complex, like giving a presentation or working diligently on a term paper. This will assist you in facing challenges and gradually enable a more composed approach to them.
The ancient Greek philosopher Socrates understood that personal well-being is rooted in self-discovery and applying that insight for self-care.
For a deeper awareness of your needs, try asking yourself these specific questions:
- What am I feeling (right now)?
- What are my (current) physical needs?
- What do I need on an emotional basis (right now)?
- What makes me feel good? What makes me feel not so good?
- What helps me recharge my batteries? What sucks the energy out of me?
- What am I good at? What am I not so good at?
Why is self-care so important?
For some people, self-care means going for long walks, cooking a nice meal with friends, dancing, or reading a book. It can also mean spending time in absolute silence. For other people, practicing self-care involves articulating, or learning to articulate, their emotions through journaling and writing down their thoughts and feelings, or by talking to friends or a therapist. The one thing everyone who practices self-care has in common is that they are actively dealing with their personal boundaries.
People who are in touch with their own well-being and the things that do and do not serve them are able to boost long-term learning, embrace challenges as opportunities for growth, and have enough strength to support others or get involved in their communities.
One way to understand self-care is to compare it to the experience of being on an airplane: During emergencies, the guideline is to prioritize your own well-being by putting on your oxygen mask first, which allows you to provide help to those around you. Self-responsibility is vital because it lays the groundwork for everything else.
At the end of the day, self-care means different things for different people. We are all on a unique path to discovering and acknowledging our needs—and staying in touch with them.
Here are some things that can boost your well-being, especially while studying:
- healthy diet,
- enough and good sleep,
- practicing regular hygiene,
- physical activity and exercise,
- a personal sanctuary,
- social interaction,
- creative outlets.
Self-care during your studies
Especially in everyday university life, many of the things that would be good for you often get neglected. In the midst of study sessions, exam periods, or other high-pressure situations, keeping track of your well-being can sometimes prove to be a challenge.
Although individual experiences of stress can vary widely and not all situations are perceived as stressful by everyone, we have created a list of helpful tips and strategies to encourage better self-care during your studies. We hope that this will help you in managing your day to day university life more thoughtfully, prioritizing your well-being.
- Develop a routine
Carve out space in your calendar for things that make you feel good and you can incorporate into your daily or weekly routine, e.g. going for a walk after lunch or drinking a cup of tea before bed. - Create intentional joy
Sometimes it only takes five minutes for your body to start releasing endorphins. Activities include doing yoga, dancing, singing or laughing, to name just a few examples. - Take breaks and stick to them
If you are studying hard, you need to make sure you relax even harder, e.g. by getting some fresh air, eating a snack, or stretching. Write down your breaks in your calendar and make sure to follow it! - Spend “me-time”
Some people do not like to be alone. However, a good book or a nice cup of tea or coffee can make “me-time” a really enjoyable experience.
- Develop self-compassion
People who are kind to themselves and regard their strengths and weaknesses with a positive outlook tend to respond to outside criticism with composure. - Set priorities and boundaries
It is important to be clear about your priorities, both as a student and in your private life. This can entail saying “no”. If saying “no” is challenging for you, try taking your time before saying “yes”. This will give you more time to consider what you actually want to do and potentially say no. - Talk about it
If you are at the end of your rope, your to-do list is out of control and you are bogged down by negativity, it is important to look for help. Maybe sharing your thoughts and emotions with a friend is just the ticket. We have compiled a list of professional support contacts available during crises on the “Help in times of crisis” web page.
Disclaimer: We would like to use these pages to shed light on the topic of mental health and studying. Our staff members in the various departments and institutions of the university are committed to ensuring that you remain physically and mentally healthythroughout your studies. To help you achieve this, we provide some helpful ideas and recommendations on the following pages. We also list contact persons and counseling services offered by the university or external organizations. Please note, however, that the information, tips, and recommendations provided are not a substitute for psychotherapy or medical treatment. For this reason, you will also find information and links to therapeutic services and emergency assistance outside the University of Mannheim.
We would also appreciate any comments and feedback on the pages at onlineredaktionuni-mannheim.de.
