The end of the semester can bring us a sense of much-needed relief, but it can also be a source of stress. Here are some tips to help you maintain your well-being at the end of the year.
1. Get into a routine
Having a routine is important at all times of the year, and it can be particularly helpful at the end of the semester when things feel hectic or rushed. As we approach the end of the semester and year, consider how you can implement a new routine or tweak your existing one to help accommodate changes in workload, scheduling, time off, and other factors.
Here are some ideas to incorporate:
- Set a consistent sleep schedule to ensure you get seven to nine hours of restful sleep each night. Keep in mind that your schedule doesn’t have to be rigid, but try to stay within a two-hour window. If you find that you’re over- or under-sleeping, check out these tips for better sleep.
- If your schedule is jam-packed with obligations, deadlines, or demands, try to plan out your days and activities in advance. For instance, carve out specific blocks of time to answer emails, grade assignments, complete household chores, have alone time, or spend time with family.
- Focus on smaller and readily achievable habits like going for a walk in the evenings, calling a loved one on your way to work, or reading for 30 minutes before bed.
All these activities can help provide consistency and predictability to our day, which can help us manage stress and feel more grounded.
2. Focus on the things within your control
We may not always have control over how our team operates, what our job looks like, or the tasks that inevitably come up at the end of the year. This lack of control can contribute to feelings of stress or even burnout. Instead of focusing on what may be outside of your control, try to refocus your time and energy on the things that you do have a say in.
Examples of things you may control include:
- Your extra responsibilities or projects
- How you delegate responsibilities or tasks among your team
- Your interactions with coworkers or supervisors
- How you structure your courses to match your teaching style
- Your free time activities
- Your response to work notifications after-hours
- When and how you seek support
- Your sleep quality
- Your social interactions at work and outside of work
Sometimes, it may also be helpful to relinquish control over certain things. For instance, once you’ve completed a project or submitted an assignment, it is in the hands of your supervisor.
3. Diversify your time
While it may seem counterintuitive, taking breaks from work responsibilities can actually enhance your motivation and sense of purpose in both life and work.
Diversifying your time may look different for everyone. Here are some ways to do this:
Living outside of work: Allocate more time to friends, family, hobbies, or leisure. Finding meaning in time away from the office can reduce stress and enhance fulfillment.
Pausing between projects: Instead of jumping directly into the next task, take a moment to reset. This can be as simple as taking a brief walk, grabbing coffee, or engaging in less demanding tasks.
4. Slow down and get away
Taking time off is vital for mental and physical well-being. Transitioning from ‘go mode’ to ‘relaxation mode’ may be challenging, but preparation can ease the shift.
Here are some helpful tips:
Enlist backup: Notify your supervisor and team about your time off in advance. Determine who can handle urgent matters while you are away.
Create automatic replies: Set an out-of-office email notification before you leave to inform contacts of your absence and expected return.
Shutdown: Turn off work notifications and remove work-related apps from your phone. Consider leaving your laptop at the office to stay present with your loved ones.
Ease into it: Allow some time to decompress before diving into productivity or planning. Acknowledge feelings of restlessness, which are normal and usually pass.
5. Reflect and look forward
The end of the semester or year is a perfect opportunity to reflect on accomplishments and plan for the future.
Reflecting back: Celebrate your achievements, whether big or small, from the past semester or year.
Looking ahead: Consider what you want to accomplish moving forward and map out steps to reach these goals.
Make it fun: Create a yearly bucket list to plan future activities that bring you joy.
Support resources
If additional support is needed, campus resources for staff and faculty are available:
FSAP offers free mental health services including workshops, support groups, and counseling.
WorkWell provides various health and wellness programs that promote belonging and engagement.
For local provider connections, Thriving Campus offers assistance based on needs and insurance.
CU Boulder’s Leave Sharing Program allows employees to donate excess vacation time.
AcademicLiveCare offers online counseling and psychiatrist appointments at no cost.
Comments are closed