During the busiest point in semester, it’s easy to get to a place where you feel like you’re running on fumes. The trick is to put in preventative measures before you get there. Self-care is super important for preventing burnout – and we’re not just talking about bubble baths or an afternoon nap here or there (though, we wholeheartedly support both). We’re talking about taking intentional steps to look after your mental, physical and emotional wellbeing on an ongoing basis.
To help introduce self-care into your routine, we’ve created a short guide on how you can create a self-care plan. Let’s dive in!
Creating your self-care plan
So, how do you make self-care a priority when you already have a packed schedule? It’s all about creating a plan that works for you.
1. Identify your needs
The first step is to figure out what you need. Are you feeling physically exhausted? Emotionally drained? Mentally overwhelmed? Understanding your needs will help you determine what type of self-care will be most beneficial. Types of self-care to consider:
- Physical self-care: Think about how you can take care of your body. This could include getting enough sleep, eating nutritious meals, or staying active.
- Emotional self-care: Take time to acknowledge your feelings. Journaling, talking to a friend, or practicing mindfulness can help manage emotions.
- Mental self-care: Give your brain some TLC. This might involve reading for pleasure, doing puzzles, or taking breaks during study sessions.
2. Set realistic goals
Once you know what areas of self-care you want to focus on, set some SMART goals. Maybe you want to start with something small, like a 10-minute meditation each day or going for a short walk after class. The key is to choose things that are Specific, Measurable, Achievable, Relevant, and Time-bound.
3. Schedule it in
Life gets busy, but if you don’t schedule self-care, it’s easy to push it aside. Treat self-care like any other important commitment. Whether it’s five minutes of stretching in the morning or a quiet hour with a book on Sunday, make sure to block out time in your calendar.
4. Be flexible
It’s okay if your self-care plan changes over time. Some weeks you might need more rest, while other times, socialising might be what recharges you. Listen to your mind and body, and adjust your plan as needed.
An example of a self-care plan
Struggling to know where to get started? Here’s an example of what a simple and realistic self-care plan could look like. Remember, this can be tailored to fit your unique needs and schedule.
Daily Self-Care
- Morning:
- Start with 10 minutes of stretching or yoga (Physical Self-Care).
- Set a positive intention or affirmation for the day (Mental/Emotional Self-Care).
- Throughout the Day:
- Take a 5-minute break every hour during study sessions. Step away from your desk, stretch, or grab some fresh air (Mental/Physical Self-Care).
- Eat healthy snacks like fruits or nuts, and stay hydrated by drinking enough water (Physical Self-Care).
- Evening:
- Spend 15 minutes unwinding before bed by reading a book, listening to music or mindful meditation (Mental Self-Care).
- Journal about one positive thing that happened during the day (Emotional Self-Care). Learn how to journal with our helpful article!
Weekly Self-Care
- Physical Activity: Go for a 30-minute walk or workout 3 times a week.
- Social Connection: Plan one social event with friends, or have a check-in call with family.
- Relaxation: Dedicate an hour to something relaxing, like a movie night or meditation, or an afternoon of self-care rituals (face masks, reading, etc.).
Monthly Self-Care
- Mental Recharge: Have a “no study” day where you don’t think about university work. Use this time to relax, explore a hobby, or go on a fun day trip.
- Goal Check-In: Reflect on your academic and personal goals for the month and adjust your self-care plan as needed. Are you feeling more balanced or is there something you’re neglecting?
If you want to learn how to self-care on a budget, we’ve got the perfect article for you.
Four self-care apps to consider
Finally, if you find it difficult to stay accountable to a new habit – aka your new self-care routine – we’ve found a few apps that can help you stick to your self-care plan and keep you organised.
- Headspace (for meditation and mindfulness)
- Great for learning how to meditate and manage stress. It offers guided meditations, breathing exercises, and sleep stories to help you unwind.
- Habitica (for building good habits)
- Habitica gamifies your self-care goals! You create a character and earn rewards for sticking to healthy habits, like exercising or studying, turning productivity into a fun challenge.
- Reflectly (for journaling and emotional care)
- Reflectly helps you practice emotional self-care through guided journaling. It encourages you to reflect on your day and your feelings, promoting positivity.
- Calm (for relaxation and sleep)
- Another excellent app for relaxation, Calm offers meditations, breathing exercises, and sleep stories that can help you wind down after a long day.
Implementing a self-care plan into your routine can set you on the path of maintaining your physical and mental wellbeing, no matter where you are in your university journey. Remember, self-care is about finding what works best for your mind and body – even if that’s sneaking in a bubble bath or an afternoon nap every now and then.
Mental Health Week is a celebration dedicated to raising awareness about mental wellbeing, encouraging social connection, reducing the stigma around mental health and promoting prevention strategies to keep our communities healthy.
