From UP’s Pilots Prevent newsletter

It’s easy to dismiss healthy habits as something we “should” do but don’t “have” to do. So, we put them off. We’ll eat more healthfully tomorrow, start that exercise routine next week, catch up on our sleep later when there’s not so much to do. 

But sleep, exercise, and a nutritious diet are more than just “should do’s” they’re essential for your mental and physical well-being, which means they’re also essential for your success in work and school. 

“We need to shift the way we look at rest and self-care,” says James Peña, UP’s Wellness Education & Prevention Program Coordinator. “Work it into your schedule rather than wait until you’re done because it will actually help you work better.” 

That’s right, prioritizing basic self-care will actually make you more productive. Think of it like swapping a bad cycle for a good one. 

As the short days of winter drag on and we enter year two of the pandemic—with a super-contagious variant surging through the population no less—it’s even more essential that we don’t ignore the connection between our mental and physical health. 

“You don’t have to go to the gym but go outside for a walk, find some physical movement or activity you enjoy,” says Peña. “A big part of your mental health is physical movement.”

If Seasonal Affective Disorder gets you down, try using a special light. “Those sun therapy lamps are a huge help, and anytime there’s a bit of sunshine, go outside.”

Studies show getting a little exercise and outside air each day can help you get better sleep at night, as does having a regular bedtime. Try scheduling your bedtime and sticking to it. After all, getting eight hours of sleep each night should be the rule, not the exception, even for college students.

Having a mindfulness practice can help you manage stress, focus better, and lead to better sleep as well. “If you haven’t started a mindfulness practice, try Headspace or Calm or different apps like that,” says Peña, “or prayer if you are religious. Our minds wander all the time, so arving out some time, just two to three minutes, to come back to your body and to the present can be really helpful.” 

When it’s mealtime, remember to get a few servings of vegetables and fruits for those all-important vitamins and antioxidants—but cut yourself some slack too. “Try to get all your nutrients but also be kind to yourself. If you need to reach for your favorite comfort foods, don’t feel bad,” Peña says.

Planning and time management go a long way toward steering clear of the stress spiral in the first place, but Peña says if you still don’t think you have time to take care of yourself, then maybe it’s time to rethink your commitments. “Your mental health is a priority, regardless of what you have going on. You absolutely can prioritize yourself and take a break. If you don’t feel that ability to do that maybe you need to reevaluate. Ask yourself, did I take on too much and I am on a path that leads to burnout?”