College can be demanding, and managing academic life with your personal life can be overwhelming at times. However, remember to be patient with yourself while you are in the process of growth, change, and healing. I have incorporated some “self-care assignments” so that you could take some time to reflect on yourself–being mindful that taking care of yourself should be your biggest priority, which will allow you to better take care of others. These are recommendations for ways to minimize distress and anxiety over the course of the semester. Please note that these are only recommendations, and are not substitutes for professional/clinical care. These will not be graded.

Self-Care Assignment #1:

Go to bed at least 1 hour than usual.  While in bed, take 20 deep breaths and not think about anything but the present moment.

Self-Care Assignment #2:

Write down 10 things you are deeply grateful for, and when you have finished writing the list, reflect deeply on why you are grateful for each one.

Self-Care Assignment #3

Write down 10 positive qualities about yourself. Then reflect on these characteristics and read them back to yourself out loud.  Close your eyes and take 10 deep breaths.

Self-Care Assignment #4

Go to bed at least 1 hour than usual.  While in bed, take 20 deep breaths and not think about anything but the present moment.

Self-Care Assignment #5

Look out your window for 30 minutes, and observe behaviors in people without judging them.  Take deep breaths as you do this.

Self-Care Assignment #6

Listen to a song that has always made you happy.  Play it 3 times consecutively while singing and breathing deeply.

Self-Care Assignment #7

Take 10 minutes out of your day to get into a comfortable position, and do a body scan by taking inventory of your bodily sensations (heart rate, breathing, sweating, etc.).  Then, take 30 deep breaths.  Try not to think about anything that happened right before this time, or worry about anything that will happen after this time.  Simply focus on your breathing.

Self-Care Assignment #8

Take at least 10 minutes—on your own, turn on your favorite song(s), and with or without headphones, dance like no one is watching you.

Self-Care Assignment #9

Listen to a song that has always made you happy.  Play it 3 times consecutively while singing and breathing deeply.

Self-Care Assignment #10

Reflect what is happening now, in the present moment.  For 5 minutes, write down your feelings without stopping or making corrections.  Reflect on what you wrote.  Do not make judgments about yourself.  Take 20 deep breaths not thinking about what you wrote, or what you anticipate will happen.  Focus on the now.