Spring check-in: How are you doing?

The sun is shining. Flowers are starting to bloom. Spring has officially arrived in Baltimore and DC. Is it still okay to feel stress, a bit of overwhelm, or even down? It is definitely, and also totally normal.

The progression toward the end of the academic year, combined with 24/7 news cycles, can yield uncertainty and anxiety. Managing daily life can be stressful, and we want to acknowledge that many learners in our community may be experiencing additional worry related to loss of research funding, job prospects, immigration status, and diversity because of federal actions and directives.

This is a key moment to be reacquainted with your well-being. Have you checked in with yourself lately? If you have stress, are you holding it in your body? If you do not feel stressed, is there a mindfulness skill you would like to tune into?

Here are three free things you can do to manage your well-being so you can live the life you want to live.

1. Check in with your body and mind.

Take a few moments to notice your breath. Breathe in and out. Are your shoulders up toward your ears? Are you clenching your jaw? Spending a little bit of time noticing, not judging, your body can be a meaningful break. Use the Calm app to do a short body scan, and/or access the full library of incredible premium content.

How to Access: Calm.com/jhu

What to Do:

• Sign up with your JHU email.
• Click on the link in your confirmation email.
• Download the app and log in.
• Start listening to body scans, sleep stories, meditations, and more.

Who is it for: All learners.

2. Manage your depressive and anxious thoughts and feelings.

It is important to take note of your thoughts and feelings, particularly when they start to affect other areas of your life. If negative thoughts are keeping you from finding enjoyment in things that you once brought you happiness or from participating like you want to be in regular activities like school, work and socializing, it might be time to employ a new resource. SilverCloud is a confidential mental health resource that offers 24/7 access to interactive learning modules that teach cognitive behavioral therapy (CBT) techniques.

How to Access: https://jhu.silvercloudhealth.com/signup/

What to Do:

• Once you click the link and select the type of learner you are (student or trainee). You can select the program you are interested in or take a short quiz to find out which resource might serve you best:
  • Space from Stress
  • Space for Resilience
  • Space from Challenging Times
  • Space from Depression
  • Space from Anxiety

Who is it for: All full-time students and trainees who are over the age of 18.

3. Seek out intervention from professionals.

Some people are able to use only self-directed tools to improve their mental and physical health; others realize they also need to engage professional help. Everyone’s paths of well-being are unique; they are also all valid, worthy, and deserved. TimelyCare is telehealth platform that offers access to professional, licensed mental and physical health providers from multiple locations.

How to Access: timelycare.com/JHU

What to Do:

• Using either the website or TimelyCare’s apps, log in with your JHED ID. If you are a School of Medicine medical student, a resident, or a medical fellow, use your [email protected] address.
• Once you are in the system you can select from several options:
  •  On-Demand
    • MedicalNow. On-demand support for common health issues, including cold, flu, and allergies.
    • TalkNow: 24/7, on-demand emotional support to talk about anything, including anxiety, relationships, depression, and school-related stressors.
    • Self-Care Content: Visit the Self-Care tab for 24/7 access to tools and resources, such as meditation and yoga sessions, helpful videos, and short articles from experts.
  • Scheduled Care
    • Scheduled Medical: Choose the day, time, and medical provider that best works for you.
    • Scheduled Counseling: Choose the day, time, and mental health provider that works best for you. (12 visits per year)
    • Psychiatry: Appointments are available through referrals.

Who is it for: All degree-seeking students and trainees.

For students and trainees who are enrolled in in-person programs and classes, Mental Health Services and Primary Care offer exceptional in-person and virtual care as well.

Bonus Strategies

Here are a few more suggestions that are super easy to access and have evidence-based outcomes for well-being.

If you would like to work with a staff member on implementing these or other actions, consider working with a (free!) well-being coach.

• Spend time outdoors. As the weather warms up and the minutes of sunlight increase each day, cognitive and physical outcomes (Berman et al., 2015) can be improved by spending some time outdoors.
  • Just breathe.
  • Go for a walk.
  • Eat a meal.
  • Sit with a friend or classmate.
  • Read.
• Get quality rest. Sleep affects many other aspects of our health and wellness such as hunger cues, emotional regulation, and memory. When sleep becomes dysregulated, your whole schedule can be off. Staying up late to study does not give you the payoff you may believe it does. Prioritize high-quality sleep.
  • Sleep in a dark, cool room (60-67 degrees Fahrenheit).
  • A small study of men found that wearing socks while sleeping improves sleep quality including how quickly you fall asleep, length of sleep, and fewer awakenings (Ko & Lee, 2018).
  • Avoid caffeine for five to six hours before bed, and aim to keep caffeine below 400 milligrams per day. (A small coffee has about 150 mg; energy drinks have up to 300 mg).
  • Keep a consistent sleep schedule. (If you have to stay up late, read our blog about late-night shifts.)
• Take meaningful breaks. You are worthy of rest, healthy relationships, and fun. Think about breaks not just as a reward, but as an important part of the work. Your well-being and performance will benefit from the break (Albulescu et al., 2022). Consider what you might do for the break and if you need some structure and accountability to return the task at hand.
  • Move your body.
  • Have a snack.
  • Listen to a podcast you’ve been enjoying while stretching.