The countdown to Christmas holidays is on and many students (and staff) may find themselves crawling toward it following the assessment period.  In the past week, the team in Drop-in are hearing terms such as ‘burnout’ for the first time this year, particularly among second and third years.

This month we are focusing on the message of self-care.  QUBe Well have created a December self-care Advent Calendar as a reminder to take time to recharge.  Unfortunately, self-care often gets lost in all the to-do lists and priorities.  It is also (sadly) becoming a cliché, buzz word that people use and often doesn’t mean anything.  Regularly, people are advised to ‘go for a walk’ and believe it to be a flippant response to an often series issue.  The research and reality indicates however, that going for a walk can actually help!  It is not just about the walk.  It is the dedication of time to clear your head.  The fresh air and the exercise add to the benefit.  Here are some things you may want to consider about self-care during your winter break:

• Your body can only stay in fight or flight mode for so long without feeling the impact.  If you have been through a stressful period (such as exams), there will be stress hormones and adrenaline coursing around. 
• Boundaries are important in self-care.  We need to be able to say yes and no based on our own needs so that we can protect ourselves.  This may involve saying no to family and friends who have expectations about the Christmas break.  If you find a crowded situation stressful, you can say no.
• Prolonged stress can impact your health and concentration.  Consider self-care as a long-term investment that will support you to give your best to your studies.
• Self-care can be small and basic.  It can include making sure you are eating and sleeping well.  It can be a 10-minute call to a friend.  It takes many shapes and is individual to you.
• It takes practice!  It may sound simple, but if you are used to ‘powering through’, self-care can feel selfish, indulgent and it can induce guilt.  Overcoming this involves challenging the thoughts relating to self-care being a waste of time.  It involves reframing self-care in your mind as a priority and necessary to get the most successful outcome.
• It can involve giving yourself permission to be human.  Listen to your body.  If it tells you that a duvet day is necessary over the break, why argue? 

Students regularly talk to us about struggling to concentrate or difficulties with productivity.  Postgraduates particularly would highlight the vicious circle of trying to concentrate, experiencing stress and then the further impact of that on concentration.  Students argue that sitting in front of a screen leads to less guilt than moving away for some fresh air.  We need to look at the outcome however.  Remaining in a hunched position at a desk, struggling to put words on a screen is equally unproductive to having a coffee with a friend.  However, there is a chance of feeling refreshed and rested on your return from said coffee.  The situation is likely to remain unchanged if you stay in front of the screen, except you may find an increase in frustration which will further deplete your energy.