5 Essential Tips for Supporting Your Mental Health This Academic Year!

Do you know that 47% of adults experience dreams of failing an exam in school or college long after graduation? School stress is real, and even though your parents may try to convince you otherwise, even your mom woke up once or twice from the nightmare of not knowing the answer to a test in 9th grade.

A lot of students feel pressured and suffer from anxiety when it comes to exams, midterms, and tests. And a lot of times, teachers, professors, and parents just make it worse. Don't worry, we got you! Here are some psychological tips that you can use to care for your mental health this academic year.

1. Cleaning Your Space and Mind

Our surroundings affect us way more than we realize. A mess in your dorm room might enhance a mess in your mind. Sometimes, it seems like there is no time to clean, or maybe you are too exhausted to even think about tidying up your room, but there is so much hidden energy that will be released once you are satisfied with the environment that you are in.

Don't do much if you don't have time or energy; just do enough so you like your room. Move the clothes from your chair to the wardrobe, clean these coffee mugs that are forming a coalition in the corner of your work table, put some LED lights on, and light up some candles. You will feel the difference in productivity when you start being pleased with your surroundings. 

It is also a good idea to declutter and throw away everything you no longer use. Yes, those pants you swore you were gonna wear one day but here we are a year later and they are still just collecting dust count. Decluttering your space will help you leave more room for new experiences in your life and in your mind. 

2. Mindfulness 

Have you ever felt as if you are carrying the world on your shoulders when there are just so many things to figure out? Or maybe a crippling anxiety because you just don't understand where to start dealing with all these items on your to-do list? Perhaps you feel you are falling behind, and all your peers are way ahead of you. It is okay. Just breathe in and breathe out.

These feelings have one thing in common: you are too much in your head. You overthink, plan, compare, search for solutions, and underestimate yourself all in your thoughts. They crawl inside your head, leaving you crippled and unable to do something. Thoughts are counterproductive; only actions can actually solve your problems, but it is so hard to act when you are preoccupied with dealing with a counterproductive voice screaming in your head.

Try mindfulness. It is a good thing to start meditating as a habit. My favorite meditation is just sitting for 5 minutes and counting your breaths. The idea of meditating is to stop thinking and concentrate on your body. Just stop. Sit down. Close your eyes. Now, start counting your breaths. Feel how oxygen is coming in and coming out of your lungs. Feel how cold the air is when you breathe in and how warm it is when you breathe out. Notice your body. Notice everything it feels: the chair, the wind. Notice what you hear. Continue breathing.

Try doing it for 5 minutes, twice a day, or whenever you feel anxious, and you will slowly notice a change.

3. Physical Activity

It is a cliché to tell people to work out, but it is a cliché because it works. We need to care about our bodies if we want our bodies to care about us. Exercising reduces stress, regulates hormones, and helps us take a break from working mentally. Additionally, working out contributes to releasing endorphins, which, as we all know, are a happiness hormone.

You don't need heavy exercise that leaves you exhausted, and you don't necessarily need to go to the gym. Find something that brings you joy. Maybe you like dancing or martial arts. To be honest, even taking a brief walk will greatly decrease stress and anxiety.

4. Process vs Results

People are obsessed with results. We want to earn this amount of money, gain this many followers, and get this grade for the class. However, we forget that results are a very small portion of our lives, and the majority of life consists not of results but of the process of making these results.

For example, if your goal is to finish reading a book, you will spend 99,9% reading this book and only 0.01% completing it. If you are focused just on the result but hate the process, you will hate most of your life.

Look around and check if you actually like the process of what you are doing, not just the results. For example, if your desired result is a killer body, and you are going to the gym to get this, but you hate the gym, you will hate your life. Maybe if you replace going to the gym with martial arts, you will like it more.

Also, I am not delusional. Sometimes, there are some processes that you just can't like. If you hate a class, you can't magically change it; you just need to finish it. In these circumstances, I recommend making the process as enjoyable as it can get. Whenever you study for this class, try putting on the best outfit and going to your favorite coffee place, or make yourself your favorite snack and turn on your favorite song. This way, you can make a horrible process a little better.

5. Making Sure You Have Life In Your Life

We become so focused on work and studying that sometimes we forget to live a little bit. When was the last time you just enjoyed life? Went out with friends? Sat on the beach and read a book?

There are two types of things we do: one takes away energy, and another gives it to you. Even the university that you admire and the profession that you love will take away your energy because they are hard. You need to be focused and perform. That's why you should fill your life with things that bring you happiness. You need to fill your life with life!

Make time for a bubble bath or binge-watching your favorite TV show. Reconnect with nature and go for a relaxed morning walk. Another good tip for finding time to actually have fun and do things that you enjoy is to plan it. We are used to putting work on our to-do lists; now, try putting leisure in as well.

School can be stressful, but taking care of your mental health makes all the difference. By keeping your space organized, practicing mindfulness, staying active, enjoying the process, and making time for things you love, you can navigate this academic year with more ease and happiness. Remember, balancing work with self-care isn't just beneficial — it's essential. You've got this!!