健康小贴士

(改编自罗格斯大学)

Many college students feel that that they can't find the time to keep up on their personal health and wellness until an illness or mental health crisis stops them in their tracks. Between academics, 工作, and personal lives, it is no doubt that students are busy! OPE电子竞技官网 provides many resources and activities to help with every dimension of your wellbeing! 

Here are some tips to keep in mind as you journey through your college education: 
 

心理健康

• 知道9-8-8. 如果你或你认识的人正在经历心理健康危机, 拨打或发短信988可以获得危机咨询师的建议. 他们一天24小时，一天到晚都在工作. 
• 不要害怕寻求帮助. Many people feel embarrassed or ashamed to ask for help with their mental health concerns. 但是，许多经历是正常的，可以治疗的. 你不必独自面对. 安排一个 免费的 随时与世纪挑战集团的辩护顾问预约. 
• 与家人和朋友保持联系. You can help beat loneliness by keeping in touch with those who matter most to you. 
• 建立新的友谊. 只要有可能，就走出去结识新朋友. It takes time to make friends, so do not feel discouraged if it doesn't happen right away.
• 期待事情的改变. 在家里和学校生活中，事情会不断变化. 把这当作一个继续成长的机会! 
• 不要让压力击垮你. 压力可能是许多学生心理健康问题的一个主要因素. 记得休息一下，留出时间放松一下. 
• 接受你不必取悦所有人的事实. 没有办法让每个人都一直快乐. 专注于让自己快乐! 
• 参与校园或社区活动. 参加俱乐部或志愿活动可以给你一种满足感, 帮助你认识新朋友, 让你不会感到孤独或孤立. 
• 设定目标. You will be more motivated and positive if you give yourself goals to 工作 towards. 

压力

• 建立例行公事. 如果你养成了学习、锻炼、睡觉等的习惯. it will be easier to manage your time and leave you feeling less stressed out. 
• 限制工作时间. 你不能一直工作. 娱乐和放松也必须成为你日常生活的一部分. 
• 让自己休息一下. 如果你连续工作了几个小时, 休息一下，给你的眼睛和大脑一个休息的机会. 当你回来的时候，你会感觉更加神清气爽、精力充沛、专注. 
• 是现实的. Sometimes there is just no way you're going to get everything you'd like to get done in one day. 是现实的 about your goals and understand that it is okay if you can only do so much. 
• 你不可能什么都做. 而你可能想去上课, 工作, 加入俱乐部, 参加体育运动, 并参加其他社会活动, the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing things that you truly love or are passionate about and forget the rest! 
• 如果需要的话减少. 意识到自己有太多事情要做并不可耻. 减少工作时间, drop a class or cut out some of the extracurricular activities to make your schedule more manageable. 
• 用爱好来放松. Whether you like to paint or destroy zombies in video games with your friends, making time for the things you love is an important part of keeping yourself from getting too stressed out or overwhelmed. 
• 学习时间管理技巧/给自己充足的时间. Time management skills will make everything from getting assignments done to managing 工作 a lot easier. It is easy to put off starting on a big project or studying for a test until the last minute. But, you will be less stressed and set yourself up for a better grade the earlier you start! 参观学习中心 & 辅导中心 for academic help or meet with 学生健康 to learn personalized time management tips. 

睡眠

​大学生的睡眠模式并不是最好的, 但睡眠是保持健康不可或缺的一部分. 看看这些建议来帮助你的休息时间.

• 要明白睡眠不足会有很大的影响. 睡眠不足不仅会让你脾气暴躁. It can also play a factor in concentration and your ability to excel in class or 工作. Long term sleep deprivation can lead to a long list of serious medical concerns. 
• 只要有可能，晚上一定要好好休息. 成年人每晚平均需要7-9个小时的睡眠. While this may not be possible every night, try your best to sleep a full night when you can. 
• 制定一个就寝时间表. Creating a routine will help let your mind and body know that bedtime is approaching and will activate "sleep mode." It will take a few weeks of practice, but this will help with any trouble falling asleep. 
• 不要在床上工作. Working in bed can make getting to sleep and getting assignments done even harder. 把睡觉的地方和工作的地方分开.
• 保持房间黑暗和安静. 尽量让你的房间保持黑暗、安静和凉爽. This will help tell your body that it is time for bed and help you get and stay asleep. Some people find it helpful to run a fan or use white noise apps or machines. 
• 避免夜猫子. Many college students think they need to stay up all night to study or cram assignments, 但你是在伤害自己. 睡眠不足会损害你做事的能力, 不管你学了多少，准备了多少. 所以，在大考之前一定要好好休息一晚上. 
• 小睡的艺术. If you have the time, a short nap can do wonders for your energy and concentration levels. Just make sure not to nap too close to bedtime or for too long (typically no longer than 45 minutes). 

锻炼 & 营养 

• 先伸. 通过运动前后的伸展运动来避免受伤. Simple stretching is also a good source of movement to help keep you active and pain-free. 
• 每天运动30分钟. 你不必每天都参加体育运动或去健身房锻炼身体. 充分利用OPE电子竞技官网校园内外的开放空间. 试着和朋友一起散步、骑自行车、瑜伽或做有趣的游戏. Moving the body helps with many health concerns but also reduces stress and anxiety. 
• 在日常生活中加入不同种类的锻炼. 当你积极锻炼时，不要只坚持一种锻炼方式. 结合力量训练, 有氧运动, 伸展运动使你的日常生活更加全面. 
• 让它变得有趣. Bring a friend because you are more motivated and it makes 工作ing out more fun. 运动不应该让你感觉像是一种折磨. 

营养小贴士:

• 学习适当的食物份量. To avoid eating too much of even the healthiest foods, keep track of how much you are eating. 试着访问: “我的餐盘”.政府 了解更多! ​
• 不要不吃饭. 作为大学生，你的日程安排可能会很忙. 确保吃好早餐、午餐和晚餐是很重要的. 准备饭菜或计划食物，你可以在需要的时候带走/吃. 
• 不要用吃来对抗压力. It can be tempting to reach for a bag of chips or cookies when you're stressed about school, 工作还是生活. 当你忍不住想吃零食的时候，就把健康的零食放在身边. In the end, eating does not make the stress go away - try taking a break instead. 
• 喝水. Drinking enough water can help boost your concentration as well as keep you from overeating. Make sure to keep hydrated and make it a habit to carry a water bottle with you. 
• 限制垃圾食品. 垃圾食品又快又容易. Many college students end up eating a lot of it because they're on the run to class or to 工作. 而偶尔吃点快餐不会伤害你, 重要的是要确保它不会成为一种习惯. 
• 寻求饮食失调的帮助. 许多大学生都在与负面的身体形象和饮食失调作斗争. If you are worried you or someone you know is struggling with an eating disorder, don't be afraid to reach out to someone you trust or the OPE电子竞技官网 Advocacy Counselors. 

杂项

• 一定要洗手. 洗手可以帮助预防很多疾病. 如果你生病了，就不要去上课! 给你的导师发邮件说你生病了，待在家里. 
• 对你的性健康负责. 确保安全探索. 记得定期做检查，并采取保护措施. Remember to always get consent from your partner each and every time you engage in sexual activity. 
• 不要酒后驾车. 如果你喝酒，一定不要开车. 叫一辆优步/来福车，或者让一个清醒的朋友开车送你回家. 
• 维护自己. Don't let anyone make health or wellness decisions for you that you feel uncomfortable with. 如果你不想吃甜甜圈或喝那种饮料，那就不要吃. 欢迎来到大学，现在由你做主!
• 得到帮助. If you're feeling overwhelmed, reach out and ask for help from friends or OPE电子竞技官网 faculty and staff. 
• 利用世纪挑战集团的资源. OPE电子竞技官网 has many resources available completely free for currently enrolled students. A few examples include: 学生健康, Advocacy Counselors, 残疾支援服务, 学习 & 辅导中心和退伍军人服务.