Kelsey Chambers, staff psychologist with UD’s Center for Counseling and Student Development (CCSD), has been doling out these strategies to Blue Hens looking to safeguard their mental wellbeing. Beyond advocating the basics of good sleep and nutrition — which become even more paramount during a pandemic — one of her suggestions involves focusing, as much as possible, on the present moment. This is the theory behind mindfulness training — your brain cannot be hijacked by thoughts of what has happened in the past or what might happen in the future if you are mentally present in the now.
Easier said than done.
To achieve a mindful state, Chambers recommends a grounding exercise called the 5-4-3-2-1 Technique, which dictates calling upon all five senses: In high-anxiety moments, identify five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. (It is okay to adjust for accessibility.) Or simply make an effort to spend a few minutes every day taking intentionally deep, slow, grounding breaths — “one of the best gifts we can give to ourselves,” Chambers said.
Sophomore Olivia Chowdhury is a member of the Active Minds student organization at UD, which works to normalize the conversation surrounding mental health on campus and beyond. She achieves mindfulness via a running routine in her Atlantic City neighborhood and, occasionally, with the help of adult coloring books. Engaging with other Blue Hens in the Active Minds organization via a GroupMe app during the pandemic has also introduced her to additional stress-coping mechanisms.
“Different students offer different tips,” Chowdhury said. “Some prefer meditation sessions; others de-stress with yoga or journaling or crafting. I’ve learned about weighted blankets this way, and I’ve found they’re very helpful — it feels like getting a big hug. Not everything is going to work for every person; the important thing is to find the technique that is a fit for you.”
For some Blue Hens, de-stressing has come in the form of service to others.
Take Alison Lobo, a neuroscience and Spanish major. A senior whose last year of college was hijacked by the pandemic, she could easily have spent the last few months in a funk of self-pity. Instead, she has leaned into service work with the HENS student organization at UD, which collaborates with the Honors program to provide volunteer opportunities within the local community. As part of an annual HENS day of service, Lobo spent a portion of a recent weekend picking up trash in her Claymont neighborhood and writing letters to lonely senior citizens through the Love for our Elders organization.
"You can feel a little defeated when you think about missed-out time with friends or the loss of in-person classes in the fall,” she said. “Something like this can broaden your perspective and reinforce how lucky you have it.”
As a self-care strategy, service is psychologist-approved.
“It can be really helpful to channel our energy, especially at a time when we might be feeling helpless, into something that feels personally meaningful and fulfilling,” Chambers said.
But, she is quick to add, it is important not to put too much pressure on yourself. If you end up struggling to eat well or practice yoga or channel your anxiety into volunteer work during a stressful moment, go easy on yourself.
“Self-compassion is especially important right now,” Chambers said. “This entails withholding judgement and treating yourself with kindness, the way you would treat a friend or a loved one. And it means recognizing that failure and mistakes and setbacks are a part of the human condition, and we all experience those from time to time.”
Of course, even if you do everything right, even if you complete all of the self-care strategies in the world, it is still possible to struggle with mental health. If you notice a significant change to normal behavior — altered sleeping or eating patterns, say, or a severe drop in activity or motivation — consider reaching out to CCSD or another expert resource.
“Seeking professional help does not mean that you are — quote-unquote — crazy, or that you have a severe illness,” Chambers said. “It is a way to honor and prioritize your wellness.”