Wellness Tips

  • Empower yourself through journaling and make life manageable. Visit Ulifeline at www.xavier.edu/health-wellness for more information.
  • Feeling stressed? Why not sweat it off? Exercising can help release stress and boost your energy.  www.xavier.edu/recsports/ for more information.
  • Journal your progress to help keep resolutions. They will remind you of your goals and how much you?ve accomplished and how good it feels to succeed.
  • Why eat breakfast? Better brain power. Better test scores. Longer attention span. Better mood.
  • Did you know acts of kindness are contagious? When people benefit from kindness they ?pay it forward? by helping others who were not originally involved, and this creates a cascade of cooperation that influences dozens more in a social network (study 2010 early online edition of the Proceedings of the National Academy of Sciences, researchers from University of California, San Diego & Harvard).
  • What did I just eat? Watching TV and eating can distract you from body cues that indicate when your full.
  • Find strength in numbers! Sharing a problem with others who have had similar experiences may help you find a solution and will make you feel less isolated. Visit Ulifeline at www.xavier.edu/health-wellness/  for more information.
  • Just like you need proper tools to perform yard work, avoid jumping on the fad wagon and use proven nutrition and exercise information. Did you know the McGrath Health & Wellness has a Nutritionist available for students.
  • Don?t feel obligated to do everything asked of you. It is okay to say no.
  • To avoid feeling overwhelmed, opt to spend time with yourself once in a while. Watch a movie, play a game, read a book, or take a nap!  Visit Ulifeline at www.xavier.edu/health-wellness  for more information.
  • Build your stress tolerance by recognizing and accepting things beyond your control.
  • Change takes time.  Focus on one goal per week.  Small steps help build a solid foundation and provide momentum.
  • We all need support.  Ask friends or family to help hold you accountable for your plans.  You could also join a support group.  Keep checking the tips for new support groups on campus.
  • Set specific measurable goals, monitor your behaviors, and evaluate your plans during school holidays.
  • Have a plan to override impulses.  Limit urges by avoiding stimuli like the ice cream aisle, TV programs, etc.  Focus on the positive and avoid judging yourself.
  • Exhaustion happens during times of stress and at night. Have a plan to recapture focus and energy:  go for a walk or find a way to break the routine.
  • Minor breakdowns do not ruin your diet. Try to eat ?treats? with a meal, you will already have food in your stomach and it will be easier to resist overindulging.
  • Post notes in your car, on your desk, or wear a bracelet to help you remember your goals.
  • Daily activity is needed to maintain a healthy weight. It can also boost your immune system. 
  • Trying to change your diet, but you?re worried you don?t really know what?s healthy?   Did you know McGrath Health & Wellness has a staff Nutritionist who offers office visits and consultations at no extra charge.
  • Prepare food/meals in advance.  Rethink your favorite foods and write down 3 healthy options for breakfast, lunch, and dinner. Did you know McGrath Health & Wellness has a Nutritionist for students?
  • Our bodies acclimate and become more efficient at performing certain activities. Try varying your time, frequency, intensity, or type of exercise to stimulate new progress.
  • If you have trouble falling asleep create a routine that will let your mind and body know that bedtime is approaching and that it should get into sleep mode.
  • With communal living and thousands of other students sharing classroom space, spreading colds and viruses is easy if you're not careful. Get a flu shot.
  • Prioritize. While you might want to go to class, work, play a sport, and participate in clubs and social activities, the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing the things you truly love and cut back on the rest.
  • Relax with Hobbies:  Whether you like to paint or to destroy aliens with your friends in video games, making time for the things you love is an important part of managing stress.
  • Spend time with friends. There are few things that can cheer you up like being around the people you like most. Eat dinner, watch TV, or just hang out to reduce stress.
  • Find Your Inner Artist. Try doing something creative for five minutes everyday. Draw a quick picture or write a short poem. Even the smallest burst of creativity may inspire or relax you.
  • You're Not Too Busy to Eat Right.  If you don't have time for lunch, pack a piece of fruit. Take an apple or banana when you leave for work, and eat it when you need a boost. 
  • Feel Better About Paying More. Many people resist buying organic foods because of cost. If you shop at farmers' markets you can beat grocery store prices. You'll feel better about supporting farmers in your area.
  • Make a Gradual Change to Organics.
  • Don't make the change to an organic diet overnight. Make the change one ingredient at a time. This makes the transition easier.
  • Drink the Water, Not Soda
  • Drinking water is far healthier than drinking soda. Sodas contain sugar and acid, which offer no nutritional value.
  • Try Meatless Mondays
  • Do your part for the environment and get healthier by giving up meat one day a week. Animal farming uses a lot of environmental resources, such as water, grain, land, and fossil fuels. 
  • Set Goal: Set goals for yourself so that you have something to work toward. Having something to work toward gives you a purpose, and when the goal is reached, a sensTune Out
  • Tune Out: Go for a walk, visit an art museum, or go to the park instead of spending time hanging out with your electronic devices. While these devices are wonderful and useful, they do not stimulate our senses like listening to live music or looking at an amazing painting will. 
  • Donate:  Purging your house of unneeded or unused items can give a great boost to your mental health. You will feel uncluttered, and you can even get a boost by donating your slightly used items to charity.
  • One at a Time, Please:  List-making is a fabulous tool to reduce stress and improve mental health. Create lists based on priorities beginning with what is most important and needs to be accomplished first, second, third, etc.
  • Get Some SleepGetting 8 hours of sleep a night will make you feel well rested and ready to take on the day. Sleep gives your mind a chance to take a break and stop focusing on all the responsibilities, deadlines, and issues in your life.
  • Shed some tears:  Crying is a natural reaction to stress in humans, and one way that our body relieves mental stress. So, if you feel like crying, don't hold back.
  • Relax your mind:  Meditation is a great means of decreasing stress. Focus on all the positive aspects of your life and relax your mind away from the stress of the day

  • Don't bottle up feelings:  Talking to someone when you are feeling stressed or down can significantly reduce stress in your life. Find someone, a friend, a family member, a religious leader, or a counselor to discuss your feelings with.

  • Treat yourself: Think of something you really enjoy and reward yourself. Taking time to treat yourself allows you to pause and really enjoy your life.

  • Strength in agingBy taking preventative measures like eating right and exercising, it is possible for individuals to remain active and healthy throughout life.