A Self Care Step-by-Step 

Your guide to a happier, healthier life

BY Sam Goodman

Editor in Chief



Hydration: 64 oz. of water a day can bring up energy levels and positively affect mood.

Standing Desks: Converting to a standing desk allows for increased oxygen levels to the brain.

Choose Tea Over Coffee: While coffee increases anxiety levels through high caffeine content, tea can reduce stress and treat insomnia.

Sleep: Getting the proper amount of sleep can lower symptoms of ADHD and depression, and improve overall mood.

Pamper Yourself

Face Masks: An everyday beauty ritual is great for any stressed student, whether that’s face masks or bubble baths.

Scent Therapy: A variety of essential oils can treat physical and mental health struggles such as sleep deprivation, nasal congestion, relaxation, and muscle tension.

Knowing Your Limits: We can’t do it all, so knowing when to put down the math homework and catch up on some much-needed sleep is imperative for both physical and mental health.

Jam Out: Taking some time to ‘dance like nobody’s watching’ can be exactly the thing to get you through a long, stressful week.

Baths: There are many physical and mental health benefits of taking baths regularly such as antidepressive effects, improved breathing, and balanced hormones.

Physical Care and exercise

Body Scan Meditation: A body scan is a process of relaxation in order to gain a better connection to both mind and body, focusing on the present through applying individual attention to every aspect of one’s self.

Regular Outside Exercise and Studying Outside the Home: As opposed to being stuffed up in a gym, outside exercise is a great way to get some fresh air and take a break from your busy everyday life. Similarly, Some students work best without the constant distraction of home life. Try a coffee shop or local library for your next study session.

Technology Limits: Limiting technology usage can aid with anxiety, positive mood changes, and increased attention span.

Declutter: Cleaning out your room or workspace regularly can allow for a fresh, clean start after any period of intense, high-stress work.

Yoga and Meditation: Yoga and meditation, or any form of alone time, can allow for self-reflection and can contribute to the treatment processes of depression and other psychiatric disorders.

Help and Hotlines

If you are in need of immediate attention, please call one of these crisis lines to speak anonymously to a licensed professional.

National Eating Disorders Association Hotline: 800-931-2237

National Suicide Prevention Lifeline: 800-273-8255

Non-specific crisis line: 800-273-8255


American Cancer Society

Duke University

Harvard Medical School

Huffington Post

Medical News Today


North American Journal of Medical Sciences

Psychology Today

The Greater Good Science Center at UC Berkeley

University of Rochester Medical Center