I can personally attest to this semester’s struggles: late nights, sleeping past class, feelings of constant exhaustion. While hope is on the horizon with the potential for vaccines to be made available for students near the end of the semester, we still have to struggle to keep up with academic work in not-yet-normal circumstances.
As a psychology major, I am always wondering about how psychology can inform our everyday experiences, especially in the midst of hardship. I have realized that psychology doesn’t only speak into mental health, but also physical health.
In light of all that is going on, I wanted to share some psychologically-informed practices that might help you improve your daily life to help finish the fourth quad with strength and courage.
Deep Sleep
How much sleep have you been getting? Chances are if you haven’t been sleeping enough, it’s impacted your mood, concentration and overall health. So, how much sleep is enough?
According to the CDC, individuals older than 18 should sleep at least 7 hours each night, while some other researchers say as many as 9 hours. Good sleep takes time because there are four crucial stages the brain must process through in order for sleep to actually energize our bodies and minds.
To ensure a healthy sleep, it is important to set up healthy sleeping habits like maintaining a regular sleeping pattern and frequently washing your bed sheets. While we are students, this might mean doing homework early or planning for a paper or project in advance. Generally, I think it is a good idea to go to sleep by midnight if you want to wake up by 7 a.m.
Physical Exercise
In the midst of our busy schedule it is so easy to leave out exercise, but it is critical to our wellbeing, particularly our mental health. Studies have shown that even a 10-minute walk will improve your mood and mind.
If you take a walk, remember to practice mindfulness. I encourage you to walk without listening to a podcast or music and take a moment to look around and listen to the world around you. It also goes without saying that you should try to avoid texting or checking social media during the walk.
Or start your day with a power run! This is a great way to take advantage of the cool mornings in Wheaton this time of year. When we exercise our bodies release endorphins and dopamine, crucial neurotransmitters that can release pain, stress and improve our overall mood.
Cultivate Gratitude
Take a moment, each night before bed, to write down ten things you are grateful for. While it sounds easy, it might be harder than you think. By taking time to find things you are grateful for you are improving your mood and lowering possible symptoms of depression and anxiety.
Positive Psychology consistency posits that gratitude is correlated to optimism, health and healthy relationships.
Pray
While the exercises I have mentioned are sure to help you substantially, it is also important to seek God for strength and peace throughout your day. If you find you are having trouble praying, change your environment to one that will help you focus. Gold Star Chapel, for instance, is open 24/7 in Lower Beamer.
If you’ve been tired and exhausted, try to take some time tonight to plan which mindful activities you are going to practice and when you will do them. Students who are struggling with long-term depression or anxiety should also enlist the help of the counseling center, which offers professional quality mental health support.
Wheaton College students can rejoice knowing that the end is near with only seven weeks until the end of the long and tumultuous school year. Let’s finish strong with the time we have left!
SJ is part of the Wheaton Class of 2024 studying Psychology, and from Dallas, TX.
