Self-Care Archives - A Bear's Life: Student Stories

A Bear's Life: Student Stories

Student stories from our peer counselors

Taking Care of Yourself During the Winter Months

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Please enjoy this guest post from Success Coach, Yomna!

When I moved to the U.S. in 2019 from Saudi Arabia, I was beyond excited for winter. Coming from a place where summer dominates most of the year and winter barely lasts a month, I thought I was escaping the relentless heat for a season I would love. I couldn’t wait to experience snow for the first time!

At first, I did love it. Seeing the world turn white was magical. But soon, that excitement faded. I started feeling unmotivated, sluggish, and constantly tired. Getting out of my dorm felt like a chore, and going to class became more challenging. I found myself sleeping more, eating more, and eventually gaining weight. At the time, I had no idea what was happening—I just assumed it was because I came from a hot country and wasn’t used to the cold.

Later, I learned that what I was experiencing had a name: Seasonal Affective Disorder (SAD). Back in Saudi, we never really had to deal with seasonal changes affecting our moods, so this was completely new to me. I started researching and realized I wasn’t alone—according to the American Psychiatric Association, 38% of Americans report a decline in mood during winter.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that occurs seasonally, usually in winter. Common symptoms include:
  • Fatigue and low energy
  • Mood swings, sadness, and feelings of hopelessness
  • Changes in sleep patterns (oversleeping or insomnia)
  • Increased appetite and weight gain
  • Social withdrawal and irritability

When I read about it, I felt like every symptom applied to me! But the good news? I learned how to manage it—and over the years, I found ways to not just survive winter but actually enjoy it.

How I Overcame It

After nearly six years in the U.S., I’ve found that embracing the little things about winter really helps me get through the season. For me, cozy coffee shops have become a go-to spot for studying because the warm, inviting atmosphere helps me stay productive. I’ve also developed a love for winter photography—I can spend hours watching squirrels play in the snow or snapping pictures of snow-covered trees from my window. And of course, I can’t resist wearing cute, comfy sweaters; they just make me feel good.

I’ve also learned to enjoy the fun side of winter—whether it’s building a snowman, having a snowball fight with friends, or just sipping hot cocoa by the window. Lastly, I’ve been more mindful of my eating habits during winter. Overeating always made me feel sluggish, so I now focus on balanced meals and sipping on herbal teas, which help me stay relaxed and energized. It’s all about finding the little joys in the season to keep my spirits up.

Tips to Beat the Winter Blues

If you’re struggling with winter, here are some tips that helped me:
  1. Stay Active
    • It’s tempting to hibernate, but movement is key! Try indoor workouts, yoga, or even a brisk walk to stay energized.
    • If you go to the gym, stick to a routine to keep yourself motivated.
  2. Eat Well
    • Warm, nourishing meals like soups and roasted vegetables can boost your mood.
    • Stay hydrated! We often forget to drink enough water in winter.
  3. Take Care of Your Skin
    • Cold air dries out your skin, so use a good moisturizer.
    • Don’t skip sunscreen—UV rays still affect your skin in winter.
  4. Prioritize Mental Health
    • Get as much natural light as possible, or try a light therapy lamp (there’s one in Magers with a massage chair—definitely worth checking out!).
    • Practice mindfulness, journaling, or talk to a friend when you’re feeling down.
  5. Dress for the Weather
    • Layer up to stay warm—invest in good gloves, a scarf, and waterproof shoes.
  6. Stay Social and Connected
    • It’s easy to isolate yourself in winter, but social interactions can really boost your mood.
    • Join campus events, study with friends, or even set up virtual hangouts to stay connected.

Winter can be challenging, but it doesn’t have to be miserable. Finding small things to enjoy—whether it’s a warm drink, a fun activity, or even just a cozy blanket—can make all the difference. If you’re struggling, know that you’re not alone, and there are ways to make winter more bearable (and even enjoyable!). If you think you’re experiencing SAD and feel like they’re affecting your academics, please reach out to the Center for Academic Success and Transition (CAST) office to meet with a success coach or peer mentor. They can provide support, guidance, and helpful resources to get you back on track! MSU’s Counseling Center is also here to support you and your well-being.

Tip from the CAST office: This blog from a previous peer mentor also discusses seasonal depression.

~Yomna

(Bio: My name is Yomna Awad, and I am in my last semester pursuing a master’s degree in Project Management with a certificate in Conflict and Dispute Resolution. Fun fact: I do CrossFit and I absolutely love it!)

References

Magnusson, A., & Boivin, D. (2003). Seasonal affective disorder: an overview. Chronobiology international, 20(2), 189-207.

Nix, B. (2022, December 19). Nearly 4 in 10 Americans experience declining mood in winter, Apa Poll finds. Louis A. Faillace, MD, Department of Psychiatry and Behavioral Sciences.

Advocating for Yourself (Spring 2024, Week 13)

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Welcome back to another blog, Missouri State Bears! We are in week thirteen of the semester and there are no signs of slowing down. At the end of a semester, there can be a lot on a college student’s plate. In moments of stress or feeling overwhelmed, it can be easy to lose sight of what to prioritize, what battles are worth fighting, and when to advocate for yourself. I’ve recently learned the importance of self-advocacy and want to share it with others to feel empowered. 

What is self-advocacy?

Self-advocacy is when you identify what you need and make fair decisions and requests based on those needs. You can compare this to giving a presentation without doing any prior research: the chances of you being taken seriously are less. Once you have an understanding of yourself and what it is that you need, you must communicate with others. Bringing in others will give you the support you may need in a time of vulnerability. Advocating for yourself can be daunting and uncomfortable so letting others in helps. 

When would I need to advocate for myself?

Not every situation will require you to advocate for yourself but there is a list of situations that commonly arise during your college years. When creating this list I wanted to brainstorm scenarios that are typical towards the end of the school year and I came up with the following:

  • Deciding which roommate will get to keep certain items.
  • Concerns regarding the final grade in a class.
  • A conversation with a parent about summer plans.

How to Advocate for Yourself

Every situation will look different but there are some important steps that you should consider before stepping into advocacy. Once you understand what is upsetting you and your needs, you can make a plan. Making a plan helps you have your points laid out and ensures that you’re being fair. Communication then comes into play, you want to be sure that your voice is heard and your message is delivered. For example, if you have a job offer in your college town instead of being home for the summer you should create a plan before talking to your parents. Write down what they may ask you so you have an answer prepared and know why you feel the way you do. 

Takeaways

Learning to advocate for yourself is an important asset to have the older you get as new situations arise. Self-advocacy isn’t mastered overnight, and it can be uncomfortable if you’re not used to it. The Center for Academic Success and Transition office offers peer mentors and success coaches who can help guide students. Every individual deserves to feel heard, and our team is here to listen. Consider visiting us during our drop-in hours (Spring 2024: Tuesdays from 9 a.m. to 11 a.m. and Wednesdays from 1 p.m. to 3 p.m.) or requesting a meeting online. 

~Aubrey

(Bio: My name is Aubrey Hardy, a junior studying special needs education. Fun fact: I grew up on a farm.)

Living Alone (Fall 2023, Week 14)

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Greetings, Bears! I can’t believe that we’re already at that point in the semester where things are starting to wrap up. One of the many changes that can occur with the change of the semesters is housing arrangements, as some students move to different residence halls, off-campus, or even potentially have a roommate move out. With those changes happening, I wanted to use my post this week to talk about a perspective that I can share, for any students who may be living alone or preparing to do so for the first time—especially if it was not your first choice. Unfortunately, the holiday season can also bring upon feelings of loneliness for many people, so I thought I would give you my tips, as a student who has lived alone both on and off campus, to help you combat those potential feelings and make the most of your living situation.  

Getting Involved

As I have mentioned in previous posts, getting involved both on and off campus can greatly aid in combatting feelings of loneliness, as well as help you get out of the house (or residence hall/apartment). This can look like a lot of different things, whether you join an organization or just spend time with friends. Either way, it’s important that you make time in your schedule for you to do those things, so that you can prevent feelings of isolation from others. Both the MSU campus and the Springfield community have endless opportunities for involvement. Try to find at least one thing you can start doing every week, even if it’s small, so that you have something to look forward to. I, for example, sometimes like to go roller skating on weekends when I find that I have nothing else to do. If you give it a chance, you are bound to find something that you enjoy, both on and off campus.   

Finding Hobbies

Something else that you can do to help yourself better adjust to living alone is find a hobby or two that you enjoy doing, or something that you will happily devote some extra time to. Occupying yourself at home can make the days where you don’t have class, work, or any other commitments that you are involved in feel more purposeful, as well as bring you joy! Filling your free time with hobbies is a completely necessary act of self-care. Your hobbies can be whatever you want them to be as long as they make you happy. Even in the busiest weeks of the semester, devoting time to your hobbies is a great way to relieve stress or feelings of anxiety about living alone.  

Making the Most of Your Space  

For those who are living alone or preparing to do so unwillingly, it can be hard to believe that there are good things about living alone, but I promise you that there are perks. One of the bigger benefits of living in a space by yourself is that you have full creative control! Another thing that you can do to bring yourself comfort in your living situation is make it your own, which can look like all sorts of things. I loved having the ability to decorate my first residence hall room however I liked, and there’s a chance that you will love that too! Feel free to experiment with décor to create a space that you feel at home in. Feeling comfortable in your space can also aid in combating loneliness and similar anxieties.  

Takeaways

I hope, especially if you are approaching an unexpected solo living situation, that these tips help you feel more comfortable with the idea of living by yourself. It might also be that you have chosen to live alone willingly, which I have done too. No matter what, though, any student is subject to potential feelings of loneliness, even if you live with several roommates, and hopefully these tips can apply to those situations too.

Remember that if you are experiencing feelings of loneliness or unhappiness regarding your situation, there are several on campus resources that can help you, including The Counseling Center and our very own CAST office! Our Peer Mentors would love to talk with you about getting involved on campus and finding other on campus resources. You can request to meet with a Peer Mentor online or come to our drop in hours (Fall 2023: Tuesdays, 1 to 2:30 p.m. and Wednesdays, 2:30 p.m. to 4 p.m.). I hope that you have a joyful holiday season (if you celebrate) and the best Winter Break. Good luck with the rest of your semester! 

~Hallie 

(Bio: I am a junior out-of-state student studying Creative Writing and Philosophy.)             

Exploring Your Values (Fall 2023, Week 7)

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Exploring Your values

Hello, Missouri State, It is week seven and we are near the halfway point of the semester. Regardless of what year you are in college, I’m sure you’ve done a lot of growing as an individual. Each semester brings new challenges, community, and experiences; reflection is essential. Explicitly reflecting on the exploration of your values as a college student is what I want to write about this week. 

What are Values and Why are They Important?

Values are individual to you and are in place to motivate or direct you. They are important because they help you navigate the small and big decisions that college and life itself can throw your way. It is also important to note that values inform your thoughts, words, and actions, and taking the time to explore the values or values you desire to have is insightful. You may find after your reflection that something is more important to you than you gave it credit. 

How to Explore Your Values

Setting aside time to write, walk, or meditate on all that you do or all that makes you unique is a good first step to take. I have found that sitting down with someone and having them just listen to me is a helpful tool. This allows me to talk out everything and hear from an outsider what I seem to be the most passionate about or consumed by. The person I choose to ask looks different each time but I usually seek out a mentor one way or another because they tend to offer the best advice and listening skills. The Center for Academic Success and Transition Office is a great resource to utilize when looking for a mentor. Peer Mentors and Success Coaches help you navigate college and the challenges that you are presented with. After meeting with someone I would recommend reflecting on your own, documenting what you discovered. 

Takeaway

College is a transitional time for anyone and a lot of growing is done from the time you walk on campus to when you put on your cap and gown. The decisions you make now will impact your life beyond college so it is important to understand what is important to you. Values shouldn’t be something you feel you have to explore on your own, utilize your community to help direct you. Your community can help you see what it is that is important to you and hold you to it.

~Aubrey

(Bio: My name is Aubrey Hardy, a junior studying special needs education. Fun fact: I grew up on a farm.)

Maintaining a Healthy Sleep Schedule (Spring 2023, Week 5)

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Maintaining a Healthy Sleep Schedule 

Greetings, Bears! I am so happy to be back again writing blogs this semester. This week, I’m focusing on a topic near and dear to me—sleep. There are many important factors that go into being a successful college student, but one of the most valuable (and honestly most overlooked) things that can make or break a student’s journey to success is sleep. How much sleep you’re getting can very much change how much energy you have throughout the day, as well as how effectively you’re able to focus and retain information, which are all key factors to doing well in any college class. For today’s blog post, I’m going to share some ways that I have maintained a healthy sleep schedule. 

Go to Bed and Wake Up at the Same Time Every Day 

One of the easiest ways to change your current sleep schedule into something better and healthier for you is to ensure that you’re going to sleep at the same time every night and waking up at the same time every morning. If you’re like me and you don’t like having a solid schedule, don’t worry! There are ways to do this without it feeling too restrictive. As long as you plan to go to bed and wake up around the same time each day, you can still plan to do things that you enjoy before or after that time. What is most important is that you’re consistent, so that your body can develop a routine. Make sure that you finish homework, studying, or other important things before your assigned bedtime. If you’re wondering how much time you should budget for sleep, that leads me to my next point! 

Get 7 to 9 Hours of Sleep Every Night 

College students, for the most part, get much less sleep than they need to. When you’re an adult, a healthy amount of sleep is between 7 to 9 hours of sleep each night, but how much you need can vary depending on a lot of different things. It might be beneficial to experiment just a little bit at first to see what amount within that two-hour span works and feels best for you. After doing so, you can budget that amount of time within your sleep schedule. Once you establish this routine, you’ll probably notice that you feel better and more energized! 

Improve Your Quality of Sleep 

Getting enough sleep is very important, but the overall quality of the sleep you’re getting is even more so. There are many things that you might be doing that could negatively impact how you’re sleeping without you even knowing it. Some things that you can be mindful of when it comes to improving your quality of sleep are ensuring that you’re avoiding caffeine or large meals before bedtime, as well as staying off of electronics as you’re getting ready to go to sleep. It also helps to avoid naps during the day and stay active so that it’s easier for you to fall asleep at night. Like I said before, there are many things that you could be doing to improve your overall sleep quality, so if you’re wanting to know more, do some research! Tips for better sleep are not hard to come by, especially on the internet.  

Takeaways 

I hope that you enjoyed this blog post, and that you feel inspired to change up your sleeping habits if you haven’t done so already. Even though it can seem tedious, crafting and maintaining a consistent and thought-out sleep schedule will only benefit you. If you’re still wanting to know more about what you can do to make sure you’re getting enough good quality sleep, there are some great resources on campus. Magers Health and Wellness Center is hosting an upcoming Wellness Wednesday event on March 29th that is focused on sleep. Be sure to check that out if you want more information!

Keep working hard, and as always, Go Bears! 

~Hallie  

(Bio: I am a sophomore out-of-state student studying Creative Writing and Philosophy.)