Academic life can be an exciting period filled with new experiences, intellectual challenges, and opportunities for personal growth. However, it can also be a time marked by pressure, stress, and anxiety. Thus, it is essential for us to learn how to take care of our mental health and well-being to maintain a healthy balance between study and personal life. This post sums up some insights into taking care of your physical and mental health on this journey.
Physical Exercise
It is well-known that physical exercise alleviates the symptoms of depression, prevents and reduces mortality from diseases such as high blood pressure and diabetes, ensures strength, balance, and flexibility, and encourages socialization and interaction. Also, it reduces stress and anxiety symptoms and increases the quality of sleep and learning. You can engage in physical activity in four areas of your life: during your leisure time, when commuting, in work or study activities, and in household tasks. You can exercise alone or with company, whichever you prefer.
Ideally, it’s important to exercise at least three to five days a week and alternate aerobic exercises such as running, swimming, or biking with resistance work such as weightlifting or bodyweight exercises. Even with a tight schedule, short sessions of about 20 to 30 minutes of physical activity can do wonders. Quick walks, group classes, or recreational sports are also very valuable and effective. The idea is to discover activities that fit in with your schedule and are enjoyable, which helps create the habit and ensure consistent exercising.
In my routine, I strive to stay active by balancing my daily tasks with dedicated time for exercise. Since I work in the laboratory at least twice a week, often engaging in physical activities such as walking, moving equipment, and lifting heavy materials, I aim to go to the gym at least three times per week. When the weather is good, I enjoy biking to campus, as I have a bike. Kingston is a beautiful city, and cycling helps me relieve stress as well.
Every morning, I do stretching exercises, which are helpful in preventing pain and improving flexibility. Occasionally, I play squash, swim, or go hiking in Kingston’s parks with friends. These activities benefit not only my physical health but also contribute to mental well-being and provide valuable social interactions.
Balanced Diet
We know that food is much more than just fuel for our bodies - it is energy, it is vitality, it is health. A balanced diet is essential to ensure that the body functions at its optimum while delivering what the basic essentials of living need. This means consuming a variety of foods from different sources, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, in the right amounts to meet individual needs.
It also implies balancing the nutrients: not eating excessive amounts of foods high in sugars, saturated fats, and sodium. It is important to know that a balanced diet is not about calorie counting but about prioritizing healthy foods that provide long-term health advantages.
Meal planning is the first essential step in these habits. Do not go for long without eating because it sets up a situation for low blood sugar, making it difficult to concentrate and leading to nutritional imbalances. Try to eat as close to natural as possible, avoiding over-consumption of ultra-processed products. Above all, enjoy and value each meal, combining it with other healthy practices.
In my personal experience, despite my love for cooking, I sometimes don’t have time to cook every day. In my case, I usually go grocery shopping and look for good deals. I try to buy at least two good sources of protein, three types of vegetables to use as sides, along with salad ingredients and fruits. Every week, I change these options depending on what’s on sale and what I have been eating, aiming for a diverse intake of nutrients.
I wash and portion the ingredients on the same day if needed. When I’m busier, I usually cook once or twice a week, preparing meals for the entire week. I try to keep the process efficient while making different options, so I assemble food boxes with as much variety as possible. During the week, I already have balanced, and nutritious meals prepared, which helps me stay organized. I only need to prepare or grab a snack to take to work, which doesn’t take much time.
Mental Health
Good mental health is essential for maintaining quality of life and academic performance. Mental health issues directly affect the ability to concentrate, stay motivated, and maintain discipline while studying, and they may also indicate more serious problems. Being aware of the signs of stress and burnout is the first step toward safeguarding your mental health. Signs that you may need a break include extreme fatigue, insomnia, irritability, difficulty concentrating, and the feeling of being constantly overwhelmed. Recognizing these signs and acting quickly can prevent escalating problems over time.
Having a strong support network is crucial for your emotional well-being. Don’t hesitate to talk to friends, family, classmates, or mentors about your feelings and challenges. Sometimes, simply venting can lighten the load and provide new perspectives. Additionally, participating in study groups, clubs, or other extracurricular activities can help you build social connections and foster a sense of belonging.
Taking care of yourself is a vital part of maintaining good mental health. Make sure to set aside time to do something you enjoy – reading, pursuing a hobby, exercising, or simply relaxing. And if you feel the need, don’t hesitate to seek professional help!
Queen’s University offers a wide range of resources and services to support your university experience, from your arrival to graduation. Whether in academic, emotional, social, cultural, spiritual, physical, or career-related areas, you will find high-quality programs and dedicated support to help you thrive. Discover all the opportunities to enrich your academic and personal journey by visiting the following link: Student Affairs - Queen's University.