Sharpen your pencils and grab your calculators—it’s that time of the year again: back to school! As we dive into a new academic year, the excitement of fresh starts and new challenges is in the air. But amidst the hustle of preparing for classes and setting goals, it’s crucial not to overlook your mental well-being. Balancing school, work, and personal life can be overwhelming, so taking care of your mental health should be a top priority.
For practical tips on managing stress and staying focused, check out the guide by wellness researcher Shubhi Gautam below. It’s packed with strategies to help you stay grounded and resilient throughout the year.
- You Are Not Your Thoughts
We all have thoughts running through our minds every day, especially when we’re feeling stressed. Sometimes, these thoughts can be negative or overwhelming, making us feel anxious or uncertain. However, it’s important to remember that these thoughts do not define who we are. Just because you think something doesn’t mean it’s true or that you have to believe it. “You are not your thoughts” means that you have the power to observe your thoughts without letting them control you.
Click here for a simple, fun, and easy video to help you understand.
- Brain Dump
Carrying all these thoughts in your head can be exhausting. Sometimes, there’s so much going on in your mind that you don’t even realize what you’re thinking about. In this next activity, your task is to write down EVERYTHING that’s popping up in your brain. Don’t worry about judging, fixing, or getting those thoughts down perfectly—just get them on paper. This is your personal list to see what your brain is thinking of. Jot them all down, no matter how random or scattered they may seem. Go crazy!
Examples of thoughts might include:
“I have a math test tomorrow, and I’m not ready.”
“I wonder what my friends are doing this weekend.”
“I need to finish my homework, but I’m so tired.”
“Why did that person say that to me in class today?”
“I’m worried about my grades.”
“I haven’t replied to that text yet.”
Just let it all out—this is your space to unload everything on your mind.
- Reflect
Take a few deep breaths—that was a lot to unload. But give yourself credit for being brave enough to face all those thoughts head-on. You’ve taken an important step in understanding what’s going on in your mind.
Now, let’s go a little deeper. Watch this video about the story of the two wolves within us: [Which Wolf Are You Feeding?]
This story reminds us that we have the power to choose which thoughts we focus on. After watching, think about which “wolf” you’re feeding with your thoughts. Are you focusing more on the negative, stressful thoughts, or are you nurturing the positive, empowering ones?
- Reframe
Look at your brain dump and pick out the thought that is scaring or stressing you the most right now. Take a moment to reflect on this thought using the questions below:
- Is this thought true? Is it based on facts or assumptions?
- How does this thought make you feel?
- Is there a different way to look at this situation?
Now, let’s work on reframing these thoughts to make them more positive or constructive, so we can feed the positive wolf within us. Here are a few examples to help guide you:
- Original Thought: “I have a math test tomorrow, and I’m not ready.”
Reframed Thought: “I may feel unprepared now, but I can review the key points and do my best. I’ve tackled challenging tests before and can handle this one too.”
- Original Thought: “I wonder what my friends are doing this weekend.”
Reframed Thought: “I’m curious about my friends’ plans, and that’s okay. I can make my own plans or reach out to them to see if we can do something together.”
- Original Thought: “I need to finish my homework, but I’m so tired.”
Reframed Thought: “I’m tired, and it’s important to rest. I can take a short break to recharge and then complete my homework with a fresh mind.”
- Original Thought: “Why did that person say that to me in class today?”
Reframed Thought: “I’m unsure why that person said that, but it doesn’t define me. I can focus on my own actions and how I respond to maintain a positive mindset.”
- Original Thought: “I’m worried about my grades.”
Reframed Thought: “I’m concerned about my grades, which shows that I care about my performance. I can seek help if needed and work on a study plan to improve.”
- Original Thought: “I haven’t replied to that text yet.”
Reframed Thought: “I haven’t replied yet, but I can respond when I’m ready. It’s okay to take some time to think about what I want to say.”
Use these examples to help you create your own reframed thoughts based on your personal reflections. Remember, reframing helps you shift your perspective and approach stressful situations in a more positive way—feeding the positive wolf.
- Find Ways to Relax
After reframing your thoughts, it’s important to help your body and mind relax, reminding them that they are safe and calm. This will help you focus better on your new, positive perspective. Find a relaxation method that resonates with you and brings you a sense of peace.
Here are a few ideas to help you relax:
Meditation: A short meditation can help calm your mind and body.
Try this guided meditation for relaxation: [Guided Meditation for Relaxation]
Coloring: Sometimes engaging in a creative activity like coloring can be very soothing. Consider using a coloring sheet to relax and let your mind unwind. (You might want to include a printable coloring sheet or suggest a coloring app.)
Nature Walk: Spending time in nature can be incredibly refreshing. Take a walk outside, breathe in the fresh air, and enjoy the beauty around you.
Favorite Sport: Engaging in a sport or physical activity you enjoy can be a great way to relieve stress and boost your mood.
Find what feels best for you—whether it’s listening to music, doing yoga, reading a book, or any other activity that helps you feel calm and centered.