  | And so it begins, you have arrived at the point where the newness of (insert new country, school year, university, etc) starts to wear off and routines start to form. If you have moved recently, I would recommend reminding yourself of the typical stages of culture shock by looking closely at this image. Understand that everyone experiences this differently. If you've just started university, your family is adjusting to having a quietness where you loudly existed until now. Make sure the family and friend check-ins are happening regularly. Don't forget that schools have a culture all of their own. How are you managing the change in systems and teaching styles? Have you found a fellow student to help guide you until you get a sense of the place? Are you someone that could reach out to new students because you can empathize with being new. I will share different tips each post, but for now I'll end with a few Positive Psychology based tips for helping you maintain balance. I'll come back to these regularly, but these should get your well-being moving in the right direction. If you hit a low spot, revisit these and ensure you put them into practice. Get your friends on board, as well. |
 | 1. Practice self care - This is something you do for yourself that re-energizes you. Try to incorporate something each week that meets your physical, intellectual, emotional, and social needs. Watching a funny movie, taking a run with friends, participating in a community service event, or finding some quiet "me" time are a few examples of self care. Options are endless but self care should be a priority. |
 | 2. Practice mindfulness - You lose track of how intense studying and living in a new culture are and before you know it, you are running through constant thoughts in your head when you should be studying, relaxing, or sleeping. Getsomeheadpace.com and Simply Being are two of my favorite apps for learning to slow down thoughts by being mindful. See if your school offers courses and try one out. Learning mindfulness doesn't take long but you'll appreciate the benefits. |
 | 3. Share your gratitude - Missing someone that left your school? Send him a message. People helped you get set up in your dorm or classroom? Write them a thank you card or tell them in person. Create a journal list of things you are grateful for and when you are having a difficult day, looking through this list can give you a quick boost. |
 | 4. Do random acts of kindness - Buy a pizza for your friends, let your teacher/prof know you appreciated their lesson, or greet that individual who seems really excluded. |
 | 5. Exercise - You are at the time of your life where you have more time and opportunities to workout than you probably ever will. If exercising intimidates you, start small by walking with friends during a break. Try new exercise classes that are available to you. Join team intramural sports, as these are great ways to meet people in a new location. |
 | 6. Sleep 7-9 hours a night. While you are at it, make your bedroom/dorm an oasis for relaxation. Shut off the TV and plug in gaming and social networking devices somewhere where the light and sound will not be a disruption. For better sleep, you should stop using those devices well before you want to get some zzzzs. Keep your room nice and cool and dark. Ahhh..... |
 | 7. Keep a journal of 3 things a day that went well. This will be especially helpful if you find yourself being a bit pessimistic. Before you know it, the positive events of the day are the ones you will give your attention. I keep 3 things that went well and daily gratitude in the same journal/google doc. I start my week with gratitude and end it with recording what went well. All positive energy in that baby. Do each only once a week for the most benefit. |
 Photo links are active. | All of the 7 things listed above are natural defenders against depression (Akhtar, 2012). You get mood boosts and many other health benefits from being balanced. You will notice friends who stay very even keel throughout the year. A good portion of these 7 things are part of their daily living. I will end by saying that all humans have life events which seem to push us just that little bit too far. While we tend to seek help for physical conditions, we often categorize struggling with mental health as a weakness. Isn't that unfortunate? Seek support from counselors on your campus. Make taking care of your mental health a priority. Look after each other. Take care, Sharon Akhtar, M. (2012). Positive psychology for overcoming depression: Self-help strategies for happiness, inner strength and well-being. London: Watkins. |
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