Self care is the secret most important ingredient to success. Sure, grades, projects, and extracurriculars are great however, they are all dependent on how well you prioritize your well-being. We all have damaged our sleep cycles, social circles, or meal schedules to do work however, that is causing much more harm than it seems.
Self care is not just the stereotypical cucumbers on eyes, bubble bath cliche. It is more so about managing your time and alleviating the burden of life’s stressors. I know that as a grad student, it may be hard to focus on yourself. You have classes, projects, research, and possibly a part time job to cover basic needs. A few weeks into the semester, you are probably feeling burnt out and stressed wondering where your time has gone. The National Institute of Mental Health(NIMH) explains that self care looks different for everyone. It may very well be a bubble bath with cucumbers on your eyes however, it can be something as simple as going for a walk, doing a bit of exercise, or anything that makes you feel good and puts your head in a better mindset(n.d). The NIMH lists sleep, eating right, staying connected, and goal setting as a few more ways to practice self care. These all find themselves tying into the sectors that we explore below.
Dr Elizabeth Scott, an expert on stress management, highlights the following sectors of self care: physical, social, mental, spiritual and emotional(2023). Each one impacts us on the daily in more ways than we can expect. She explains even further that self care is not only relaxing, but taking care of yourself and finding a balance to address all of these areas. Lacking in one of these areas may make you irritated and just NOT functioning at peak condition.
Physical self care involves taking care of your physical body. It includes sleeping well, eating properly, and getting enough physical activity. Social self care is taking time to maintain those close connections that we all strive to have. This is easily neglected. When we get caught up on doing work, we prioritize getting work done but forget how important it is to check our texts, return those phone calls, and take time to talk to someone. Mental self care involves keeping your mind “sharp,” and activated. We all feel drained after doing tedious tasks that must be done. Sometimes it legitimately feels like your brain is melting. In a way, it is! Reading books, doing puzzles, or keeping your mind active by practicing mindfulness keeps you on your toes. Spiritual self care involves taking care of your spirit or thoughts, not necessarily religiously(if you choose not to). It involves understanding meaning, the self, and your connection to the world around you. Some people find going to a service or meditating helps! Last but not least, emotional self care involves dealing with your emotions and acknowledging your feelings. This may involve going to therapy if you choose(GW has great resources such as CAPS or the center clinic), or confiding in a close peer about how you feel. Chances are, you aren’t alone in how you feel.
We have all felt extra groggy or extra irritated when we don’t do the things listed before. As important as keeping up that GPA is, your health is WAY more important. Sleep is needed to let your mind rest and rebuild bodily connections. Eating right keeps you energized. Listen, I enjoy my 30g of sugar iced coffee as much as the next guy, but it should not replace a simple and inexpensive snack that will keep you full and focused. I personally keep my fridge stocked with baby carrots and hummus, as well as saltines with pepperjack cheese! Staying connected is much more important than one may think. No one is telling you to go party every night, especially at the cost of your wallet and grades. I, myself, cannot be social two days in a row! Take one day out of the week to meet with friends or family and just communicate. School makes it easier to study together and get quick meals however, building connections outside of that can release some happy endorphins to keep you energized. Goal setting is one of the most important ways to prevent any sort of burn out. Many times, stress comes from a build up of assignments or exams. Instead, try to break down tasks and learn to say “no.” It’s okay to reject certain research projects and not volunteer at every organization. Your mental resources and capacity of functioning is LIMITED. Learning to break down what is a necessity vs what can be done later, or not be done at all, helps create a better timeline and evenly distributes the work.
You are your most important asset and you need to protect yourself. By keeping your boundaries and taking care of yourself, you will be much better in the long run. You are not a machine, no matter how hard you try to be one. It’s okay to let loose and enjoy the little things once in a while!
Sources:
Scott, E. (2023). 5 Self Care Practices for Every Area of Your Life. VeryWellMind.
https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729
National Institute of Mental Health. (n.d.). Caring for your Mental Health. NIH.
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#:~:text=a%20ment
al%20illness.-,About%20Self%2DCare,illness%2C%20and%20increase%20your%20en
ergy.
