Students blog

It is easy to get caught up in the ongoing cycle of schoolwork as a college student. However, it is so important to stay mindful as you take the time to make it through the school year. Mental health should always be a priority, but unfortunately many students push it aside as they fill their day with school “to-dos”. Mental health is valuable to our overall health and success, which is why we should try to take even a little bit of time out of our day to practice ways to heal our minds. Here are four simple ways to stay mindful:

Practice Meditation

Meditation is a great way to work on overall stress management. It allows us to take a dedicated time and focus on ourselves and find our breath. The great thing about meditation is that whether you do 30 seconds or 30 minutes of it, you can still find peace. Guided meditations, meditation music and meditation podcasts are easily found on different streaming services and can be listened to on the go! So, the next time you are on your way to a big exam, about to go interview for a new job, or need a break from homework, try a short, guided meditation and see how greatly you can benefit from it.

Try Yoga

Similar to meditation, yoga gives us the opportunity to focus on our breathwork and soothe our minds while allowing us to move our body while doing it! There are many, many guided yoga practices online that can be done from the comfort of your own space. Depending on the day, you may feel you want to do one that focuses on neck pain, or lower back pain. There is a yoga routine for everything! Your mind will thank you after practicing yoga, as it will give your body and mind time to focus on your own self. Yoga also helps with overall balance, which is a plus!

Spend Time Outside

Taking the time to be outside in nature is a complete grounding experience. Fresh air, sunlight, and the sound of birds chirping are just some of the many great benefits that the “outside world” provides us with. Doing things like creating a garden, taking a hike, picnicking at a park, or even just taking a walk through the neighborhood/around campus are all great ways to take in the beauty around us – which can promote things like reducing stress and heart rates. Our world is full of so much incredible natural beauty. We should all start enjoying it, while letting it heal us!

Find A Hobby

As we get older, we start finding new hobbies that interest us. This is great! We should always take time to focus on doing things that we love. Putting time and focus on something that we enjoy naturally makes us happier, raising our endorphins which lowers stress and leads to a healthy mind. Whether it is playing your favorite sport, going to the gym, reading, watching your favorite TV show or painting, we should take designated time to do them and enjoy them!

Although I just mentioned four, there are hundreds of ways to stay mindful. We all deserve to have a healthy and happy mind that will be there for us throughout the course of our lives. It is so important to take care of it so that it can do so!

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Life is filled with ups and down, and as humans we might have up and down days. We need to take care of ourselves and not let the stressful moments make us angry, sad, or unable to focus. It is okay to have off days and bad days. It is okay to wake up sad, happy, or anxious.

Process all the feelings you have as they come up and remember to breathe through them all and let them go. Some days are just harder than others.

Here are some actions you can take when you are having a hard time:

1. Doing exercises such as yoga or running
2. Journaling
3. Taking a bath
4. Reading a book
5. Practicing controlled breathing
6. Meditating in the morning or before you sleep
7. Talking to someone you trust and sharing your feelings
8. Being out in nature
9. Changing your frame of mind - focus on the positive
10. Avoiding negative people
11. Doing a smiling exercise
12. Listening to music
13. Eating food that you like
14. Cleaning or organizing your space
15. Acknowledging your achievements and being grateful for what you have

Your mental health is as important as your physical health, and not something to feel embarrassed about making a priority. Talking about feelings, emotions, and the patterns our brains work in is an incredibly freeing thing to allow ourselves to do. It is okay to ask for help when you need it.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

I love fall. It’s the best season for fashion, fragrance, and fun. With fall comes crisp mornings, stunning sunrises, and petrichor. Where I live in Washington State has it all: mountains, trees, and water, but it’s lacking in sunshine in the wintertime. I’m originally from the Caribbean, a place known for its hot sun and volatile weather. I’m used to sunshine, so you can imagine when I first came here and experienced winter for the first time, my mental state took a hit.

Later, I would realize that I suffer from what is known as seasonal affected disorder, more commonly known as seasonal depression. You might recognize the signs within yourself: a persistent low mood, losing interest in the things that usually bring you joy, and an unstated sadness. I believe everyone who lives in Washington and places that receive less sunlight in the fall and winter can experience some measure of this—it’s normal. Here are some tips and tricks to hijack this uncanny state so that your fall and winter may be a bit brighter.

Keep Up with Hobbies

During this time, indulge a little. Be a kid and spend time doing what usually brings you joy. Set some time aside to intentionally engage with your hobbies. Even though you might not feel like it, your mood will be lifted. I personally like thrifting and dancing. Do what makes you happy, whatever that is: embroidery, playing tennis with friends, hiking, paddleboarding, etc.

Address Lower Sun Exposure

Since sunlight helps produce vitamin D, less sun in the winter can lead to a deficiency in that area, which can affect your mood. Consider increasing your Vitamin D levels with supplements. (Always consult with your healthcare provider before taking supplements). I have found that another helpful way to address lower sunlight exposure during winter months is to use a light therapy lamp, and it does wonders. Just having a source of light that mimics the sun in my space brightens up my mood.

Nature Therapy

I would also recommend you spend time outdoors. Nature therapy works, at least for me. If you can’t do that then bring the outdoors to you. Do you like plants? I love them! My space is overflowing with them, and I feel happy every time I look at them. You’re also taking care of something and that’s motivating. Pets are especially great mood boosters. If plants are not your thing, then some picked flowers work equally as well.

Winter is not an easy time. The world is filled with depressing stories, but if you take a bit of time out of your day to do what you love and consider self-care, I promise you it won’t go to waste.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

The pressure to overachieve has definitely increased as social media has become more prominent for our generation. As students, it can sometimes feel like everyone is meeting their goals sooner than you and getting a ‘yes’ to everything they have tried for. However, it is incredibly important to remember that everyone’s path to success looks different and is on a different timeline.

You Only See the Best

As college students during this time, it can sometimes feel like everyone is getting their dream internship that turns into their dream job right off the bat. However, that’s just not the truth. This new sense of pressure to overachieve seems to be rooted from the fact that every achievement is posted on social media without the ‘no’s’ included. Seeing the highlights of somebody’s life without the lows can make it seem like everyone has it all together except you.

Trust the Process

This is why it is completely vital to try to not compare yourself to what your friends, coworkers, or roommates are doing and succeeding at in college. Trusting your own process and trying your best is all that you can do. A key thing to remember is that you are not on any kind of time crunch or perfect journey to success. There are going to be ups and downs no matter what and oftentimes doors close so that a better one can open for you.

My best advice to handle the pressure to overachieve is to reflect on your own accomplishments, work towards your own goals and understand that your road to success won’t always be smooth and straight. And no matter how it may appear online, no one else’s will be either.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

October 10th is a day extremely important in bringing awareness to mental health. Over the years, this topic has become increasingly important as more and more people have been affected by issues surrounding mental health. If you haven’t been affected by mental health issues, chances are you know someone who has been. Each year, many college students experience mental health challenges that can be crippling to their quality of life. Raising awareness can help end the stigma surrounding mental health challenges.

Mental Health Is Hard to See

When you have a physical injury like a broken arm, it is usually visible to everyone; you can easily go to the doctor and get it fixed. However, it can be much more difficult to notice and fix a mental “injury”. Mental illness is often not noticeable to someone from the outside. This is why it is so important that more awareness is brought to mental health so that people will become more comfortable with speaking up about their struggles.

It Can’t Stay “All in Our Head”

Being self-aware can help you better assess your own mental health so that you can seek help when you feel less like yourself. Therapy is a great way to get started and can help you deal with life changes and better understand why you feel the way that you do. Someone who isn’t your friend or family member may be able to provide more objective feedback. Additionally, it is important to look out for your friends and family and make sure they’re okay when you notice them acting different. It is vital that your loved ones know that you care about them and that there are resources there for them if they need help.

Destigmatize Mental Health by Building Awareness

Overall, mental health is something that is still very stigmatized and oftentimes overlooked. The consequences of untreated mental health conditions can be severe which is why it is critical that people educate themselves on the matter and seek help when necessary. Showing the people around you that you care about them along with being understanding when someone comes to you with their struggles can make a world of a difference. World Mental Health Day is a great day to start becoming an advocate for mental health awareness.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

When hearing the word “write”, what comes to mind? Is it a five-to-twenty-page academic essay or dissertation that leads one to dread or procrastination? Beyond academic aspects, writing is the gift of communication that is good for the health, proves or documents that events took place or feelings existed, and creates art. Writing is inevitable, so as college students it is necessary to develop this skill for career and life success.

Writing In Any Form Improves Mental Health

As college students, it’s easy to become stressed about a work-life balance, maintaining relationships, acquiring internships and career opportunities, and managing financial circumstances. When used effectively, writing is a remedy to alleviate levels of depression and anxiety by lowering cortisol (a hormone released from stress that can suppress the immune system at consistently elevated levels). Writing can help to bring your dreams and vision into focus. A tip for effective writing for mental health includes documenting positive moments or events that take place in your life and refer back to them for encouragement when experiencing rough circumstances.

Writing Clarifies Goals

Writing down goals or life plans can help you maintain discipline and confirm your capability to achieve success. A useful way to set goals is to form a timeline ranging from one to seven years and specify the extent of a goal as short-term or long-term. For example, a student desiring to become a counselor could set the short-term goal of passing all university psychology exams and graduating. Longer-term goals would be to pass a certification exam and attain all hours required to become a licensed counselor. The important aspect of writing for improved mental health is that it serves as a confirmation that conquered challenges bring success, and hardships won’t always last.

Communication is Key

The phrase, “if it isn’t written down it doesn’t matter”, highlights the importance of communicating or documenting circumstances or events in the workplace, educational institutions, or any legal matter. In a college students’ perspective, it is important to communicate with your professors, especially when there is a lack of understanding. For example, a student attends a class with approximately 150 students, and the professor is teaching a complex subject that is difficult to comprehend. Putting pride aside by sending an email to the professor explaining where the misunderstanding is, asking for an explanation, and seeking resources for knowledge is the first step in learning to communicate for success.

Another example of the importance of writing can be seen in legal scenarios. When a victim of the sequences of unethical or criminal acts writes down the accumulation of the events (specifying dates from start to finish), the process to attain justice from legal or managerial authority is made clear, understandable, and easier. Becoming competent in writing skills is important for college students, as it will aid in self-advocacy, career success, and communication for clarification and causation.

Writing As a Coping Skill Has the Potential to Create Art

A thirteen-year-old girl was faced with the inevitable and hospitalized for several weeks as she processed her new life. She wrote inspirational and optimistic songs that prophesized the brighter, prosperous, and impactful future that she had desired. Singing was a habit that she had adopted at an earlier age, so it complemented her ability to write. Those songs have allowed her to step out of her comfort zone by sharing and encouraging others to not give up during life’s hardships.

You may have guessed that the young woman mentioned above is me. Though writing is inevitable, it is also one of our greatest gifts. The ability to communicate is a skill that constantly must be refined and sharpened throughout one’s whole life. Perhaps you have to write a memo at work, an essay, or even notes in class or in a meeting. Beyond work and school, writing can be an artistic outlet that is used to reduce stress. No matter the type of writing you are doing, it is a gift in all its forms if we recognize it as such.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

Mental health has been an increasing topic of conversation today, especially around the demographic of students. Mental health is impacted heavily through the amount of movement incorporated in our daily lives. For many college students, making movement a priority can be a challenge due to having to find a balance between their academics, career goals and personal life.

With the direct influence that movement of the body has on the mind, making movement a priority can be essential in creating more balance in an individual’s life. Here are a few of the benefits that come from this and how to find ways to incorporate more movement in your life.

Benefits to circulation, digestion, and stress level

There are many benefits to health that occur as a result from movement, ranging from mental, physical, to emotional health.

• Circulation: Circulation impacts the way we digest our food and process nutrients in our body. How does this improve our mental health? When we are digesting the proper nutrients our stress levels are easily manageable, allowing the brain to enhance the way it processes, retains, and remembers information.
• Stress Management: Increased physical activity releases stress. This is one way to “blow off steam”. Stress has terrible effects on the body and the mind. The less stress we have, the better our mental and physical health will be. Manageable stress levels also have an influence on our sleep schedule. More sleep will also aid in digestion and memory. Posture, eating habits, and mood are also swayed by having a more active lifestyle. Check out this blog post to learn more ways to manage stress.

Incorporate more movement in your life

There are many ways to incorporate more habits that involve movement into one’s daily schedule. Find an exercise that works for your body, and you can see yourself wanting to do every day. This could be going to the gym, yoga, dance, or joining some sort of club sport. Or start with smaller movements. For example, setting a reminder to stand up and stretch and/or take a short 5-minute walk once an hour. Taking time to just breathe and walk helps refresh the brain. Even stretching for 5 minutes after waking up every day can make a huge difference.

Listen to your body and find ways to start consistently incorporating more movement in your life and your mental health will benefit as well!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

Dear Instagram,

I am so frustrated with you right now. I would have never thought that you would be one of the leading causes to so many mental health problems for my generation. I remember when I first downloaded you in 7th grade. I used to spend 8 hours a day using your app. I used to feel like I had to post pictures every day to seek attention from others. I used to feel anxious about my life because I thought I wasn’t doing enough compared to what someone else was doing. Then as I got older, I realized that your app has been feeding people like me misconceptions about who they are and what their value is in life. This has led to a major identity crisis in this generation.

Now that Instagram has made it possible to see pictures of what others are doing, it makes people feel like they aren’t doing enough with their life because they may not be posting the stacks of money in their hand, or the nice house and cars in their driveway. This has caused people to measure their level of success by comparing what they have to what someone else has.

That’s one thing I started to notice about going onto Instagram nowadays. People are constantly showing off everything they possess to prove that their life is worth something: a house with double doors, a swimming pool, and three cars in the driveway. Many social media users have come to think that the person with all those material things is the standard of what being successful looks like, which is a misconception. Success is about how far YOU have come in your journey to get to where you want to be NOT by anyone else’s journey! Everybody starts from different places so don’t expect your path to be like someone else’s path.

Instagram is also where people can develop misconceptions about the standard of beauty. The study covered in this USA Today article included teen social media users in the U.S. and the U.K. It found that “over 40% of Instagram users who reported feeling “unattractive” traced that feeling back to the platform.” It frustrates me when I hear people talk down about themselves because they don’t have the certain look as some other person they might see on there. I hear a lot of people say things like; I wish I had blonde hair like them, I wish I was as skinny as them, I wish I had their skin tone. It’s because when they’re looking at someone else’s page with the 1 million or 2 million followers and reading comments on their picture that have the heart eyes emoji, they are thinking to themselves, ‘this must be what I need to look like in order to be labeled as beautiful’. But I’m here to tell you that beauty is not defined by another person on Instagram. Beauty is defined by the way YOU see yourself. It’s about embracing who God created you to be and having the confidence to go out in the world and step toward your purpose!

For those of you who are using Instagram, do not let other people on the app try and talk you out of being who you are. You are unique and talented in your own way, and you do not have to spend all your energy trying to prove that to anyone. The only person that can verify you is you!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

"Social media isn't real life!"

This is a common phrase we hear in our everyday lives as people critique the false reality of social media. Like other social media platforms, Instagram pushes forward this "perfect" reality of others around us. While it is nice to see what our favorite celebrities or influencers are up to, is it worth the cost of it ruining our perspectives of our own lives and directions?

Be On Your Guard

To be frank, I find myself also getting lost in the continuous scrolling process. It is nice to connect with those we know from the past or present and possibly connect to new people in the future, but we all have to play some form of devil's advocate when it comes to social media and how it can impact our lives. Social media has the power to distract us with even the smallest thing such as an ad or a picture. The control that social media has obtained over the years is quite frightening, but who can we blame for this?

Increased Pressure

It is so hard to pinpoint the villain in this narrative when we all contributed to the rise of social media in this day and age. The pressures of being suitable for society’s norms are already high enough, but social media just increases this pressure as it pushes people to believe that they must be the best or at least present themselves as the best.

False Reality

Other technologies, like photoshop, filters, and other editing tools help create the illusion of perfection and attainability of society’s high standards. A good portion of people use these every day or on social media. I can say that I do too because it is so common now to use one of these tools. However, at the end of the day, we need to realize that all these things aren’t 100% true as they seem. We need a reality check to make sure we aren’t consumed by the high standards and pressures presented through social media and society.

We are human beings who were designed to be ourselves and be authentic to that. Keep that in mind the next time you’re scrolling through social media and see an influencer’s post that makes you ever doubt yourself. Because deep down, we all struggle with the illusions of social media and the impacts they have on us.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started!