Health and Wellness on Campus: Easy ways to Improve your Mood and Relieve Stress

We all know it’s hard to keep a balanced life during college. When your schedule becomes overloaded, its easy to let stress get the best of you. However, living a healthy and balanced life in college can be easy! Here are some real-life tips from WIB Web + Blog committee members about how they incorporate healthy practices into their lives.

“College isn’t a piece of cake. The coursework can be draining, both mentally and physically. Planning for the future can be very overwhelming, so many of us tend to indulge in self-destructing activities like overworking, overeating, substituting coffee for sleep etc. I think the key to a healthy life while in college is knowing how to cope with stress. I would recommend checking out the mindfulness program which is offered to all TCNJ students for free. Mindfulness helps you identify the automatic reaction you have to everything that happens and can help change that into a more accepting and understanding response that will improve your mental health.” -Aiste Srogyte

“Our college course loads can definitely be draining on our wellbeing. I think it’s important to give ourselves a break every once in a while. What I like to do when everything is stressing me out is to take a walk around campus. A breath of fresh air from time to time helps me clear my mind and take me away from everything that’s bothering me. There’s other things you can do like watch a funny video, have a quick, silly chat with your friends, or a take a short nap. All of these things gives my mind a rest and helps me relax mentally.” – Cindy Nguyen

“In my opinion, one of the most important things you can do is to know yourself and your limits. Often, people will overload themselves and as a result, they are stressed and overwhelmed. You know yourself best, and you know how much you can or cannot handle. Go by that. Don’t take 7 classes when you know you can only handle 4 or 5. Don’t sign yourself up for an 8 AM when you know you usually don’t wake up until 9:30. When I have a long day of class, homework, and other activities ahead of me, I like to start my day by getting breakfast, and taking a quick walk around campus while listening to music. The fresh air clears my brain and I am refreshed and energized to start working once I get back to my dorm!” – Emily Lai

“When your schedule starts to fill up, it’s easy to become stressed and overwhelmed. To clear my head, I always make time for physical activity, whether it be taking a fitness class or going the gym. When you exercise, your body releases chemicals called endorphins, which improve your mood. I always feel more alert and refreshed afterwards, and it puts me in the perfect condition to get started on accomplishing my tasks.” –Olivia Knutson

“Staying healthy, physically and mentally, is one of the most important parts about having a good college experience. There are many little changes you can make that can make a big impact on your lifestyle. This can be things like taking the stairs every once in a while or skipping dessert and getting fruit instead. Also, it means knowing your limits. Take breaks and let your mind breathe because in the end, that is the best way to absorb as much information as you can and actually allow you to remember it.”-Jessica Fidel

“Let’s be real, college is stressful.  Mentally, physically, and emotionally. Amidst all the classes, homework, and exams, one thing helps me maintain my sanity: my friends.  As busy as I get, making sure to spend time with my closest friends helps me destress when I’m overwhelmed with the struggles college brings.  So, my tip to you is to surround yourself with positive people. You’re all experiencing this stressful time together, so having each other as a support group can work wonders for your overall wellness.  While your academic life is important, your social life is important, too.” – Christina Van Treuren


7 Tips from College Students to make Studying Simple

By the WIB Web + Blog Committee

Have a major test coming up and don’t even know where to start? These 7 real-life tips from members of the Web + Blog Committee will help you be at your best for exam day.

“Studying for exams with chapters’ worth of information always seems overwhelming.  Break up the material by putting vocab and important topics onto index cards. Shuffling through index cards is a lot easier on the eyes than staring at tiny, condensed textbook font.  It also makes it easier to to figure out the material you’re really struggling with if you put the answers you don’t know into their own pile and focus on those.” – Christina Van Treuren

“Whenever I need to study for a big test or exam, I like to set little goals for myself along the way. For example, I’ll give myself a certain amount of time to review a certain amount of material, then I’ll let myself have a snack or a 5-minute break. It helps me to stay motivated and it breaks up the amount of time you’re studying to make it more do-able! Another thing I like to do is ask others, such as a friend or family member, to keep me accountable. Maybe I’ll have my sister text me once in a while to make sure I’m doing what I’m supposed to be doing, or I’ll have my friend check in on me while I’m studying to make sure I’m stayed focused!” – Emily Lai

“Study the material a couple of days in advance, just in case you have any questions. Then, ask your professor any questions you have; going to office hours can really benefit your studying experience. If you’re a visual learner, highlight the significant terms to make them pop!” -Nicole Cena

“If you’re studying for a class that requires a lot of memorization, what I like to do is make practice quizzes. I make them multiple choice, fill in the blanks, short answers, etc. It’s a fun, no pressure sort of studying activity that helps me remember more.” – Cindy Nguyen

“If you’re studying for a class that is vocab-based, Quizlet is your best bet. Do a quick google search of the class name (Ex. MKT 201) and chances are there is already a study set out there! If you have an account, you can make a copy of the set, this lets you add vocab that the creator didn’t add or delete any terms that you don’t actually need to study. My favorite part of Quizlet is the “Match” game, it’s fun to compete against my own scores- it doesn’t even feel like I’m studying!” –Olivia Knutson

When studying I find it easiest to find a place where you will have no distractions. Either my room when my roommate isn’t there or the library are great places to go. Also, to keep myself from getting distracted I put my phone on silent. Lastly, in order to keep myself motivated I let myself take a short break after every task so that I’m able to continue to focus and make the most out of my study time” Jessica Fidel

“Whenever I’m nervous for a big test or exam, I like to sit down in a quiet place with some of my favorite snacks and get to work. Flashcards are always helpful, and if you have someone to quiz you, that works great! Stay motivated and on track by taking short breaks so you don’t get overwhelmed. I like to play a little game when I’m studying vocabulary. I quiz myself on the terms, and if I get three correct in a row, I eat a spoonful of my favorite ice cream. It really keeps me motivated and studying doesn’t even seem that bad when you’re eating ice cream!” – Kalli Colacino


My Morning Ritual: Small Changes to your Morning Routine that make a Big Difference

By Shannon Elizabeth Deady

Every great business woman has a good morning routine, because starting the day off right is essential to being your personal best and achieving your goals. Here are 7 tips that will help you to start your day off right.

  1. Set your Alarm Earlier than you Need

Rushing and lateness are some of the biggest sources of morning stress, and are a sure way to start off your day on the wrong foot. Setting your alarm a little bit earlier and giving yourself time to enjoy the peaceful early hours of the morning can be life changing.

  1. Avoid your Phone

One bad habit that is especially difficult to kick is grabbing the phone as soon as the alarm goes off, and browsing social media in bed. Having done this before, I know that in a morning haze, it is easy to stay on your phone way longer than you would have liked. Turn off that alarm, put the phone down, and get moving.

  1. Leave Time for a Morning Stretch

I LOVE getting a quick stretch in the morning. Whether this means having a yoga mat handy in your room or simply stretching in bed when you first get up, this is definitely great for waking up your body and safeguarding it from injury before you start your day. It will wake you up and make that first step out of bed easier and lighter.

  1. Leave a Glass of Lemon Water Next to your Bed to Chug

Imagine going eight hours throughout the day without water. Feeling thirsty just thinking about it, right? Now you can imagine how dehydrated your body is when you first wake up in the morning. Drinking a 16oz glass of water first thing in the morning can do amazing things for your body, and the benefits of adding lemon include firing up your metabolic and immune systems, increasing energy, and aiding weight loss!

  1. Meal Prep a Healthy Breakfast to Save Time

Meal prepping your breakfast for a busy work week can ensure you never miss your first meal of the day. My favorite breakfast meal prep is overnight oats, and you can find recipes all over the internet for this! Assembling smoothie ingredients in a bag to throw in a magic bullet is another lifesaver, and takes only minutes in the morning if it is planned at night.  

  1. Make your Bed

Making your bed is such a small task that can make such a huge difference in setting the tone for the day. It has been linked to higher levels of productivity throughout the day and lower levels of stress. It will leave you wanting to keep the rest of your room tidy as well.  If you aren’t sold yet, this speech by Admiral William McRaven ( )0.00-0.45), will change your mind.

  1. Start Each Day with a Grateful Heart!

To wake up with thoughts of gratitude, and to remember that each and every day is a blessing that not all those afford, will always set the tone for a great day. It can get you through mornings of the days that you know will hold your greatest trials, or to reaffirm positivity on those mornings that will be your best.