Wellness

This school year, my main goal is to prioritize my health. As a college student, it is so easy to fall into bad habits and not take care of yourself properly, which can lead to poor overall performance. I tend to stay up late, whether doing homework or doomscrolling, wake up to anxiety-inducing alarms, and begin the day in a rushed state. This semester I'll be exploring different habits to regulate my nervous system and get my body into its prime state, where I am calm and healthier. We'll first be starting with implementing habits to slow down my mornings, giving me a fresh start to the day. Then, different things to do mid-day / healthy reminders and meals. Lastly, my favorite, the nighttime routine. Over the years, I have had a couple different routines but have found myself not truly winding down at the end of the night. So I'm excited about what changes could be made there. 

Morning routine 

I tend to hit the snooze button like 80 million times before I decide to get up, so the first adjustment that will be made is to wake up at a consistent time every single morning. This is scientifically better than trying to force yourself to wake up super early when not needed, since it's enforcing your circadian rhythm to be regulated. My goal is to wake up at 6:30am, giving me enough time to get ready for work and class around 9am. So going to bed at a consistent time is also going to be a priority. I also tend to go to social media first thing in the morning before even giving my brain a chance to adjust from just waking up, so NO social media when getting ready. Slow mornings for less stress and mental clarity!!

Quick morning routine 

1. Wake up at 6:30am 

2. Pray | read bible | recite affirmations 

3. Brush teeth / Hygiene 

4. Play morning playlist 

5. Fill water bottle & make morning tea 

6. Stretch 

7. Make breakfast & watch show 

8. Do hair | makeup

9. Get dressed | make sure bag is packed 

10. Leave dorm 

Mid-Day Habits 

1. Hydration: The days are lowkey unpredictable in college; however, certain things are non-negotiable. One of the most important being DRINKING ENOUGH WATER. I cannot stress this enough. There used to be a time in high school when I'd only drink one bottle of water throughout the day; mind you, I did varsity cheer and track. That changed once I got myself a 32 oz water bottle. Your skin and bodily functions rely heavily on water. Without drinking the proper amount regularly, your mood, concentration, memory, and cognitive function may be impaired (Healthline). The recommended amount of water for women, as stated by the Mayo Clinic, is 9 cups or upwards of 2.7 liters of water a day. I just try to fill my water bottle about 3 times a day. 

2. Correcting thoughts: This is one thing that I have struggled with my whole life. Combating negative thoughts can be so hard when operating out of a place of anxiety and uncertainty, but catching hints of doubt before they can be embedded in the mind is crucial to prevent toxic spirals from happening, especially for neurodivergent folks. Holding on to negative thoughts can not only lead to rumination, but also affect your physical health and distort your perception and memory. 

To combat this, here are some quick exercises from Calm Sage: 

1. 2 for 1 method: This consists of thinking 2 positive thoughts for every negative thought formed. Soon it will become a low-effort way to think positively. 

2. "Write it down": This method is exactly as it sounds. Simply write down your raw and unfiltered thoughts, allowing you to transfer all your negative thoughts onto paper and giving you more clarity as you look it over. Ask yourself what feelings are being produced; do you feel it anywhere physically? 

3. "STOP": Whenever you have a negative thought, immediately think STOP to yourself. Don't even give it the chance to sit down and get comfy in your mind. I saw somewhere on TikTok where they said, "Stop, guards, get them" to their negative thoughts. I thought that was the funniest thing ever and a good way to personify those invaders. 

3. Eat to Nourish: As a college student, sometimes the day can get a little hectic. There are sometimes tasks that randomly pop up during the day, or study sessions that last longer. However, it is important to not forget about nourishing our bodies. For me, I tend to eat around the same time in my schedule, but am I eating enough to properly nourish my body throughout the day? 

Freshman year of college, I was going crazy in the cafeteria. I made sure to eat breakfast, lunch, and dinner almost every day. But sophomore year, that started to slow down. I no longer had the energy to wake up early enough to get breakfast and would sometimes skip lunch to finish certain tasks or projects. I soon started to see a drop in my weight. 

Since junior year starts at the end of August, I want to make sure I'm hitting all my health goals, and that starts with eating enough calorie- and protein-dense meals. Especially since I burn all my calories by walking everywhere. 

I'm not even a picky eater; I love all sorts of food, but sometimes the dining hall food is NOT it. However, they do have some healthy options sometimes. 

Healthy Food Options

Whether you're a student in middle school, high school, or college, it's crucial to eat foods that can help brain function. The brain relies not only on glucose, but also on fats, amino acids, and antioxidants to function properly. 

Fish is your best friend when it comes to your omega-3 fatty acids. The most common fish people eat are salmon, trout, sardines, and mackerel. Omega-3 fatty acids are major components of the brain cell structure, especially in the cerebral cortex. It also aids in neurotransmitter release, enhancing focus, memory, and learning. 

Next are fruit and veggies, 

Blueberries are excellent sources of flavonoids. The anthocyanin properties in them are able to cross the blood-brain barrier and interact with brain cells. They help to reduce oxidative stress and inflammation in the brain (ScienceInsights).