By Dr. Sue Maxam, Assistant Provost for Wellness

These days it seems like everyone talks about self-care. But what is it? Why should we engage in it? Where can we go for it? How often should we do it? What are some examples of it? Is it costly? (Hint: most often it’s FREE!) Read on and find out the answers to all your questions!!

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. Many people mistakenly view self-care as a form of selfish indulgence but in fact, caring for oneself is a vital part of a person’s overall well-being! Consider this: According to the American College Health Association, nearly 60% of college students reported experiencing overwhelming anxiety in the past year, and about 40% felt so depressed it was difficult to function. Furthermore, the World Health Association states that one in five college students has experienced suicidal thoughts. These shocking statistics highlight the urgent need for self-care practices to support mental well-being.

Are there alarm bells signifying the need to up one’s self-care game? YES!! Anxiety; depression; irritability; difficulty concentrating; a feeling of being overwhelmed; difficulty sleeping; poor grades; headaches and other physical ailments; etc. Listen to those bells and take action!! Better yet, take action BEFORE any alarm bells go off!

So what are the short-and long-term benefits of self-care? Reduced stress levels; increased self-worth; feelings of belonging; enhanced physical and mental health; healthier relationships; reduced burnout; improved quality of life; and much more!

It’s important to schedule time for your self-care! Try to set aside time each day (or at least several times a week) for your self-care, even if it’s just 10 or 15 minutes!! While this may seem challenging at first with your busy schedule, it’s key to your overall wellbeing!!

What are some ways you can engage in self-care? The list is seemingly endless but here are a few recommendations:

• Find your “anchor!” An anchor is anything that helps to keep you grounded or that brings you peace/joy, such as spending time with family/friends; listening to music; engaging in a much-loved hobby; spending time in nature; reading; etc.
• Participate in Wellness Events and Initiatives! Pace offers a wide variety of wellness events, programs, services and initiatives related to all 8 dimensions of wellness (emotional, environmental, financial, intellectual, physical, occupational, social, and spiritual) every week as well as resources on and off campus. They also offer a Wellness Ambassador Badge and a nationally renowned wellness certificate program Radical Health. Go to the Center for Wellbeing or contact wellness@pace.edu for more information.
• Practice Mindfulness and Meditation! Mindfulness is a practice that increases awareness of the present moment by focusing on thoughts, feelings and sensations. One way to do this is through meditation. Both can lead to lowered stress levels; boosted cognitive abilities, improved sleep quality; better immune function; enhanced emotional regulation; increased self-awareness; and much more! Check out Pace’s mindfulness website for more information and practices.
• Get Involved on Campus! Join one or more of Pace’s many student clubs! Visit our LGBTQA+ Center! Explore our DEI initiatives. Visit our Commuter Programming office and Center for Student Engagement. There’s something for everyone!
• Exercise! Just 20 minutes a day (though feel free to do more!) helps you stay physically fit and has many proven health benefits such as making you happier; lowering risk of diseases; and decreasing depression and anxiety. Taking a walk; taking the stairs instead of the elevator; going to the gym; or participating in an organized fitness class are all things you can do to get a little exercise in!
• Join Pace’s Kindness Committee! Students, staff and faculty members carry out a multitude of initiatives throughout the year! For more information, contact kindness@pace.edu.
• Check Out Pace’s Zen Den! Take a break from the demands of your busy day and calm your mind by engaging in one of many different rejuvenating activities! The Zen Den is in 161 William Street on the 7th floor of the Counseling Center. Alternatively visit the Prayer and Meditation Room in 41 Park Row, Room 914.
• Take a Break from Social Media! Yes, this IS self-care!! Taking a break from social media can benefit your mental health by reducing stress and helping with self-esteem, mental health, and body image issues. Set time limits and interactive with others in person!!
• Download Welltrack! This FREE app offered by Pace has MANY self-help tools to promote students’ mental health and wellbeing!
• Eat Nutritious Meals! Of course, a well-balanced diet is good for physical health, but it is also crucial to your mental wellbeing, positively impacting your mood and ability to concentrate, while lowering your anxiety levels.
• Get between 7-9 hours of sleep each night! Failure to do so impacts your mental health and academic performance!
• Drink Plenty of Water! Your brain is 73% water, so drinking lots of water is also important to healthy brain functioning and good health! Without enough water, you risk headaches; digestive issues; memory and attention span deficiencies; and symptoms of depression and anxiety.
• Practice Gratitude! Take time to focus on what you are grateful for. Benefits include improved relationships with others, experiencing more joy and pleasure and even strengthening your immune system. There are many ways to practice gratitude like keeping gratitude journal, showing appreciation to others, performing acts of kindness, etc.
• Seek Counseling! Getting professional support through counseling can also be immensely beneficial. Pace’s Counseling Center is an excellent resource to get started and it’s 100% free and confidential!
• Connect with Family and Friends! They can offer support and help combat feelings of isolation and loneliness while also promoting your mental health and wellbeing!

Self-care is not a luxury but a necessity for college students! By incorporating physical, emotional, social, and mental self-care practices into your daily routines, you can enhance your overall well-being, resilience, and academic success. Questions? Want more information on self-care and/or what Pace offers? Contact Sue Maxam. Ed.D., Assistant Provost for Wellness, at wellness@pace.edu.